4 miles...fear the cloud!!

The intent for today's run was to do my normal 6 miles...oh sorry 10km...huh, how about that!! As i headed up to the children's park/botanical gardens, "The Cloud" (new Steven King book for sure, soon to be major motion picture, staring Jeff Bridges as me) could be seen coming down the mountain..."The Cloud" seems to be the guarantee of rain...so I decided to cut it short, as the rain here is never a "light drizzle" or a "minor shower" it is usually a full on "torrent" or better a "monsoon of epic proportions". I'm just saying, it rains HARD. So my desire to get in a good run was buried by my desire to continue to use my Garmin watch, and my new Sony headphones. So I picked up the pace a bit and went shorter. I felt good actually, so it was not all bad, ended up at 4+ miles in about an 8min/mile pace...you know, as a runner, having everything in metrics makes you look like a GOD!! My 4.2 miles at an 8:08 pace turns into 6.47km at a 5:03 pace...I know its the same, I understand the concept...it just looks more awesome!! Anyway, so big beach run this weekend, looking forward to that. There are new colors for the Brooks Launch and the Green Silence...Awesome...If you like brooks shoes, check em out at www.brooksrunning.com. . Loyal reader, as always, thank you for following me!! Run Happy!!

Gym day

Light core workout, my shoulder is still a mess, and with no chance to get someone to really work out whatever is wrong with it, I just have to do the best I can. Mostly crunches, and lunges, although I would love to do some presses or some other upper body work, I am in agony if I try, so for now...it is what it is! Back to it tomorrow, and the rest of the week with a day off Friday, short run Saturday, and then another race on Sunday, beach race...should be fun!! Loyal reader, Run Happy...oh...and if anyone has an extra shoulder they could lend me, right one is preferred...appreciate it!!

Pics from the race...

Finish line, Taken by my friend Thuan

few of the runners from the I-run group, I think...

Timing sheet

Fun Race!!

Well I had a blast, met allot of new people!! Met a local guy on FB named Thuan, who offered to give me a ride to the park this morning, that was really kind!! Really nice guy, and a good runner as well, really cool to be making friends in this vast and talented running community!! So anyway, the race, it left from the Youth park, and was pretty tight getting out of the park, once out, I just picked my way through until I could hit a good pace, I went out way too fast though, and had to dial it back about 3/4 of the way through, and then turn it up again at the end for a good 1/4 mile kick. This was a really well run race, despite that it was a charity race that had no timing services, and was supposed to be a "fun" race. They had a midway water stop (very nice), good support from local law enforcement with road closures and services, they had some race marshalls on bikes, throughout, it really was well run!! So I finished in 46:17 not bad with the heat...I will take it! The running community here is really great, there are a ton of runners and everyone seems to enjoy what they do! Very Welcoming. so that is the first one of many under my belt...hopefully there will be some pictures...i know there is one that my friend Thuan took that I can post!! Awesome morning!! Loyal reader, the real adventure has begun!! Run Happy!

rest day.

Well the day before a race has always been an easy day for me, may be some light cross training, or an easy run, today I decided to take it easy and not do anything (we will see how that goes then for Sunday). So tomorrow is my first race outside of the US...most of my races have been in Florida, only once have I raced outside the state! I have run in Maine, but not raced...So I am a bit nervous, and finding myself focused too much on the time...I need to just have a good time with this and enjoy the experience!! Well loyal reader I will let you know how the race goes!! Run Happy!!

5 Miles...

Nice 5 mile run today, good pace, good time, felt good...good prep run for Sunday...might do 3 miles or so tomorrow as well. I met some of the I-Run folks while out...not sure if I presented very well though, I often do the American thing, and at times its not socially correct, shaking hands, being something I often do without thought...need to be more cautious socially...damn aggressive Americans!! Anyway...looking forward to the race this weekend, nervous though...wont have my usual running buddy with me and the faces will all be different...I will carry you guys in my heart though! Loyal reader, Run Happy!!

Day off, core workout!

Simple core workout today, day off, shoulder is still bothering me if I try to lift any weight. Not good!!
Tomorrow a short run...Loyal reader, Run Happy!!

5+ miles today.

Well an easy day was needed, so I decided that I would just run a route, and not worry about mileage or time. I am enjoying the run up to the Botanical gardens, although crossing two major roads can be a bot hairy, even that is becoming more routine, its just the 5 min or so of waiting for the traffic that can be tough. No monkeys this time, which was disappointing. I felt good, and could for periods (about 1/4 mile) run flat out...so I think I am becoming more adjusted to the weather, but that will be an up and down battle. I am learning though, that taking it easy is not a bad thing sometimes, and although I miss my cool weather pace, if I continue to log the miles, the pace will come! Not much more to say gang, I will most likely use tomorrow as a gym day, and then a short run Friday, and then Saturday rest and Sunday, race...so the week is planned, I can only hope and pray that nothing messes all that up, if it does I can deal with it!! Loyal reader, Run Happy!!

Day off!

Well I am getting myself prepared mentally and physically for two things, my first race in Penang on this Sunday, a 10K, and the start of my Hanson's Training program for the half marathon in November. I went with the Beginner program, mostly because this is only my second Half...and from the looks of it, it is a challenging program, I hope I did not make a mistake though, having it not be challenging enough...I will trust in the wisdom of the Hanson program though!! Run Happy Loyal reader!!

7 Miles, good run! Running Happy!

I did run happy today, my legs felt good and although at the end of the run it read 1:00:00+ and 8:36 min miles, I think I did a bit better than that, I stopped to try and photograph the monkey hanging out on the sidewalk in front of the botanical garden, I nearly dropped my phone though and he/she ran up a tree, that's the first Penang monkey i have seen! I also ran into quite a bit of traffic, having to wait to cross streets, tends to add time, I think, to whatever workout I'm doing. Anyway, it was a good run, I was happy with how I felt, mentally, how my legs felt, overall it was just good!! I like running in the gardens as well, it is a little cooler in there, and you get some elevation as well. That will help me with two of the races I will be doing in the next two months, one is a run up the 60 stories of the Komtar Tower in Georgetown...i think they have done races like that in Tampa maybe...I thought I saw a race up one of the towers in downtown Tampa. anyway, another one is up Penang Hill, so those two should be interesting, I have no experience with hills at all, or elevation, so I will have to get in a few hilly runs before those two! i have a beach race at the beginning of June, and the 10K road race this weekend. It should be fun! I am glad there are some races here It is going to be cool meeting some of the people i have already met in a competitive event! Well good day good run, Need to get back on that happy,happy,joy,joy horse again on Wednesday...need to keep the good vibes going!! I tell you, the one thing i am missing is someone to talk to about my running, I always had someone i could lean on if things were bad, or talk to when things were good...I am hoping to find that again here...I just don't think it can ever bee the same as the running click that i have in St. Pete....Well loyal reader, Thanks for keeping up, Run Happy!!

Disappointment and frustration!!

I was looking so forward to this mornings run, and then we had a friend of roxannes come by and ended up staying up till almost 1am...I am not good at all on 4 hours or less of sleep, especially when I plan to run 10 miles...so I acctually woke up at the 4:45am alarm, then turned it off and fell right back assleep...my body clock woke me up at 6...and again went right back to sleep...I am feeling physically exhausted, and lacking any motivation right now...I need to get out of this funk... My appologies loyal reader, I have nothing to report today...I really need to get back on track...This next week is it, I have to get back on a normal running schedule. 5:00am monday morning, back on my six mile a day schedule. I think I left that little voice that would push me, at home...I need to find it again, because this is getting frustrating for me....Run Happy!!

Saturday morning 4+ miles.

I really liked this run, it felt good, no pain in my legs and I could for periods during the run, run full on...I need to get back to pushing myself during the run for periods and doing the tempo work again, especially if I am going to begin this Hanson program, which will push me outside of my comfort zone!! So a good 4 plus warm up run for my big run tomorrow morning. Looking forward to it!! Loyal reader, Run Happy! oh and happy almost rapture day!!

Off Day!

Was going to go out, decided not to, and i am glad I did...I will go out tomorrow for a short run and then Sunday for a run with the I-Run group...Loyal reader you are appreciated,,,hang in there, its going to get allot more interesting when I begin this Hanson training program, I promise!! Run Happy!!

I HATE Treadmills!!

So I had to do the unthinkable...It was raining for most of the early morning, I have been burned up going out past 8:30am too many times to do it again. Soooooo it was the treadmill at the gym...I begrudgingly walked down to the gym, still drizzling at that point....arrived at the gym, and there along the windows was my nemesis, this hulking, metallic, digital sensor blinking, big revolving rubber band piece of machinery...today though it was a necessary nemesis. I had to get in a run, test my hamstring and get myself back into a routine...well my GPS on my Garmin did not work, so I could not track the run...I had to let the machine do it...I could keep track of my heart rate, so that was good! Ok now about the machine...first, metrics only, which I have to get used to, second I could not get it to give me any more than a 30 min workout, and I needed at least 50 min if not longer, and then it does a mandatory cool down cycle...so that sucked. At 30 min I had to stop it and reset it, and then ...well anyway...not cool, stupid machine...give me a road any day, no reset, no 30 min only, unless I want it that way. It was a workout though, and I was able to keep my heart rate between 150-173bpm. So 11Km in about 55 min, not bad...My hamstring felt good also, and does not feel to bad now either...little ice, little TP roller...I will try and go out again tomorrow, maybe another six miles...um excuse me...10Km....I am not sure if I will be doing the long run Sunday...I might though, we will see how the hammie feels. Looking forward to my race next weekend...got lots coming up also....Well loyal reader, Run Happy (not on a treadmill though, then run Indifferent).

Hamstring is better...

Well it was better today than any other day thus far, no pain, and the rollers (thank god for the rollers!!) have done their work in fine fashion!! I went to the Soccer Experience today and ran about, felt ok, figured after two days of complete rest, I needed some active recovery and it was all good when I got home and iced it...felt great actually...not going to rush it. If I do run tomorrow it will be short and it will be slow...really hoping that I can get out on Sunday with the group again...not sure if I should rush back in though, especially with a race next weekend....remains to be seen. Loyal reader, thank you!! Run Happy!!

Hamstrings...toast!

It was really bad today...should not have gone to the gym at all...that was stupid! If he were here James May would call me an apocalyptic dingleberry. I could barely walk this morning. I have done some cold therapy twice, compression in the middle of the day, and was able to do some work with my Trigger Point roller, and my normal roller. I am hoping that this is not an all week thing, it might be though, especially if I want to race next week...Loyal reader, you can Run Happy, I am trying to recover happy, but mostly I am recovering unhappy....

Off day, finally got to the gym.

Finally got over to the gym today, Roxanne and i walked down together, she really needed to get some workout time in, so did I. My hamstring is a mess though, I will take tomorrow as a "rest day" for 500 Alex....Seriously, I have never tweeked it this bad...Ice tonight and compression, we will see how it is tomorrow. Wishing I had a place to go to get some good body work done...I need it!! Ah well, loyal reader it was a good day in Penang, Run Happy!

9.78 Miles at a 9:33 pace is terrible!! but I'm ok with it...

Well 4:45AM came really early, and then a run up to the botanical gardens was even earlier, but no problem there...The I could not find the group, I was totally lost. I did find a group, just not the group I was supposed to find. i did eventually see the group I was supposed to find on the road running past and just joined in...at least I think it was them...anyway the lead runner set a good pace and this runs was supposed to be 14K...I just started off way to quick, as usual...i have to get it in my head that I am going to handle the heat poorly, and even if i do feel great early, there is that heat wall that i hit right around 7-8 miles. There are three more things that I learned today...my pacing has to change, and i cant be embarrassed that I am not pulling 7:30M/Mile...I will eventually be able to do that, just not from jump...I am recalling that over the summer in Florida my pace suffered as well, so it is the same here. I also need to fill up the amphipod, i carried two bottles today and on these 8+ runs I need to carry 4 so I don't have to detour to the 7-11 and re-fuel. lastly, I need to stretch better, especially in this heat, my right hamstring is really giving me trouble, i have been RICE'ing most of the day to see if I can get it to calm down, i think the next two days will be off days with some further RICE'ing...I could really use some body work, but there is no place to do it here...I did talk to a guy today who is getting some rehab work done on his hamstring and I might see who he is using...I will see how the next two days go if I rest, do my cold therapy, use compression and elevate when I can. I would truly like to thank the I-run group today, not sure of everyone name yet, hope to continue to train with them and get to know them better, it was a great run! Oh I signed up today for a Hanson Brothers training program, through the Brooks Fanatics site...It is a great $100 investment for me to get ready for the Penang Bridge Marathon...I have decided to do the 1/2 marathon this year and save the full for next year. The Hanson programs are world renown, and I feel truly blessed to be able to have this opportunity! Being involved with Brooks, even on the surface level that I am is truly a great things and has brought me many rewards!! Ok, that's enough for tonight, Loyal reader it was a good day and a good run, even if I didn't hit my goal pace, I still got in a good distance, and the pace will come over time! Despite all my Kvetching, I Ran Happy!! hope you do too!!

Off Day...

Lots of walking through Georgetown, Checking out some clan houses and temples...nice day!
Tomorrow will be one of the longest runs I have done here in Penang. I am looking forward to meeting some other runners as well! Should be a good day!! Run Happy!!

Botanical garden, 6+ mile loop.

So I headed off this morning for a loop that would include the botanical garden, just so I could get my bearings, with the group run on Sunday. Its not easy getting to the road that leads to the garden, Jalan Kebun Bunga, because I have to go through a busy part of town and cross a few busy roads, so there was a lot of stopping today, which messed with my time and pace (I am beginning to get over this). The run was really nice once I got out of town, and the garden was beautiful! It was a very nice run, with some good hills for hill training!

After a lap or two around the gardens, I headed back to the roads and home. It started to rain a bit and there were some temples along the way that I wanted to get a quick pick of, but I figured I have time, and this will not be my last run to the garden.So coming up here Sunday will be easy, not sure if I can do 10 miles + though...with the 2.3 it takes to get to the garden and then another 7+ with the group, i am at 11 by the time we are done...that is the longest i have gone in a while, so we will see, If i have to bow out at a point i will, but my competitive nature may not allow me to do that...I will really have to dial down the pace and be satisfied with 9's for pacing, unless I can draft/pace with someone who is doing 8's. At 5:30 in the morning there will be no sun, so the blistering heat should be off, the humidity will be there though. Anyway, good run, hamstrings hurt a little, probably the up and downhill sections, little TP roller and some ice did the trick though. Rest day tomorrow, with some walking around. looking forward to Sunday and meeting some new people, they have really been welcoming on facebook, so it should be fun!! Loyal reader, please, Run Happy!!

no run, Brenna home...again!!

Well Brenna was home from school again, so no run today, will head up to the botanical garden tomorrow...should be a nice 4 mile loop, will include another 2, and should be good!! Run Happy!!

Felt like "Frogger"!!

You know that video game from the 80's, "Frogger", the one where you have to get the little frog across traffic without getting squished...well today that was me, just remove the Frog and replace him with a 42 year old runner, and then replace the fake traffic with real live traffic on Jalan Burma and Jalan Kelawei. It was really crazy today, and you really have to look out, because they are not looking for you at all!! I had to run Brenna's water bottle up to school, she forgot it and did not need to be without it today, so I decided to run up to school and back and just include that into my normal run. After dogging traffic for 2.5 miles, getting beeped at by maniac scooters, and nearly hit twice, I thought I would be better off staying to my normal route. Although I will be running up to the botanical garden tomorrow, just to see how long it takes, there is a running group that I think i already mentioned, leaves from the youth park on Sunday mornings. I am not sure what kinds of roads it is on, i should check before I head off to run them, but from the looks of Google Earth, it looks like there are side walks and such...lets hope, because when I played Frogger, I got squished more than i made it across...In the end I ended up with like 5.5 miles total. not a great day, but not too bad either, little later than I wanted to be out, so the sun was up full and the heat and humidity were on. It had also rained which made it a bit more steamy. It felt good to get out and not be so cooped up. Well loyal reader, tomorrow will be a run and the Gym, so I will let you know how that goes, until then, Run Happy!!

runners anxiety!!

I have only been off for two days, but the anxiety is setting in, I feel bad Boo is sick, but I need to get a run in tomorrow. Hopefully she will be fever free tonight and i can go out in the morning. I am keeping my fingers crossed both for my little girl to feel better and her daddy to feel better as well!! Not much else to report today...Run HAPPY!

Off Day.

Off day, was supposed to be a gym day, but with Brenna sick and Roxanne unsure about work (if she was going in, if she was working from home) I had to be here with the Brenna Boo. May have to take the next two days or so off, just to be here for her. Unless i can drag my sad ass out of bed at 4:00 tomorrow morning...going to try, i make no promises. The good news is that I know where and when the runners group runs, it is Sunday AM from the Children's park (located in the botanical gardens). not sure if it is a trail run, or a road run, but my plan is to run up there, its a pretty strait shot from home, only about 2 miles, so even if the do a 6 mile run I will be ok, its my long day anyway. If they do longer than six i am in trouble for the run home. It seems like a really good group, a few of them have friended me on FB, and we might meet for Tea. Glad that is coming together, looks like a few of them are running in the 10K at the end of the month! Good things loyal reader, good things indeed!!

A good 8 miles!

That was my first good run in a while, my legs felt good, my breathing was better , and slowing down a bit helped me to maintain a good pace throughout! Carried water with me today and wore my new Brooks T7's, I figure they cost me almost $300 after shipping so I am gonna wear them!! I love how minimalistic shoes feel, it just feels so natural to run that way, and I'm no shoe expert at all, but I think I like my T6's better than the T7's! I will have to get a few more runs in both before i can say that without a doubt, but preliminary opinion is that T6...Better than T7. I have discovered that I am beginning to recognize regulars on Gurney, and they me. I think that is pretty cool!! I have also gotten a ton of response from some of the local running sites, and have even "Friended" a few of the people from one of the runners groups that meets at the Penang Youth Park at 5:30 on Sunday mornings, so I think next Sunday I will have to check that out! Well things are coming together for sure. I am excited to be meeting a new group of runners, my hope is that they are as open and welcoming as everyone else has been thus far. My feeling is that they will be! Well Loyal reader, as promised its looking to get interesting. I will continue (and you should as well) to Run HAPPY!!

Mothers Day!!

Happy Mothers Day!! For Rox and Brenna it was an easy lazy morning, for me, I got up and got out for my run. The plan for today was to head down to Georgetown proper and walk along Armenian Street, which is know for its arts and artists. First we were going to go down to "the Soccer Experience" so Brenna could get in some football. However, when I got back from my run Brenna was feeling a bit under the weather, so we nixed the trip to Armenian street and I headed down to SE. It was fun today, I really like Martin (the man who runs it) he is really a super person, as are all the people who are involved in it, VERY glad that we made that contact! Thank you Steven and Carla!! When I got home, I found that Brenna-Boo was feeling no better, so rather than push it, we decided to stay home. Poor Roxanne, her mothers day was spent balancing the checkbook, uploading pictures to shutterfly, and cleaning...not a fun mothers day for sure...Brenna and I will make it up to her! I did do the grocery shopping though, so that's good. The rest of the day was lazy for us all, we had a nice dinner at home, and Brenna is watching Despicable Me for the 1 millionth time!! Anyway, not much going on today, Back to school for Brenna and work for Rox tomorrow, should be my first day at the gym...looking forward to that!! Until tomorrow, Goodnight all!!

6:00 passed me right by!!

Yep, 6:00 came and went for me...The beginning of the week began with such promise, then Wednesday and the soccer, ruined the end of the week...not sure if I will do it again this week if it is going to affect my running, I should be better by tomorrow, and I will get in a long day, try to do 7 or 8, which for now is long, I will be up to 10+ soon enough. I found the coolest thing searching around on the web for running events here in penang. It is a 100K around the base of Mt. Fuji!! How awesome would that be!! If I could run that distance, which I obviously cannot, I would love to do something like that and challenge myself at that level. To do something like that would be an accomplishment, no doubt!! Well loyal reader, i know I promised you exciting and I have delivered nothing but fluff, soreness and days off...I will say it will get better, but let me get it better first and then I will say that. for now I will just say....Run HAPPY!!

I fought the hurt and the hurt won!

Yes, the soreness won out today, I got in 3 miles though, that's terrible.....I am so ashamed I am just going to stop this blog right here...



Until tomorrow, when I go after my normal 6, the soreness will not win tomorrow!!
Loyal reader...pray for me...Run Happy!!

Very, VERY sore!!

The Soccer Experience will be the death of me, I was so sore today that I could barely get out of bed, much less try and get 6 miles in! The Ice bags worked ok, but I still only made it 5 miles...not too bad, but boy did I pay after that...I have been unable to get up from a sitting position and it hurts to walk...I will attempt a 6 mile day tomorrow if I feel better than I do right now, but if not it is supposed to be a rest day, and I may wait for Saturday and Sunday to get in some mileage. I have got to get down to the gym and get signed up. I have some other errand to do tomorrow, so I may just put that on the list as well. Well I was happy that I ran, but I did not run happy today, I ran in pain...not good. Well I have been checking out Blogs and web pages for runners or running in Penang, most of it is on the big island, which is not too bad, but I don't think I want to drive that far for a 5K...Some of the other events are in KL, so I know I wont be going that far! i have yet to see if there are any big races in Singapore, It might be worth a flight over, and crash on someones couch, to do a 1/2...I will continue to look around so that this blog wont turn into ...."I ran 6 miles today, it was good." Needs to have some drama!! Like maybe dogging afternoon traffic on Gurney, or Jalan Kelawi!! naaaaaaaa...Well Loyal reader, tomorrow should be interesting as I try to get out a second day in a row, when I can barely move!! FUN!! RUN HAPPY!!

A different kind of running...

So Today I did run, it was only about half a mile, down to the "Soccer Experience". I decided to play a little football today, instead of just watch the kids play. It was only pick up and the players were not great, but not bad either. I was VERY rusty, it has been like 20 years since I last played, and I was never very good even when I did play. It was fun though and got in a good run on the pitch, sweated my ass off, and then ran home...I am a bit sore which does not bode well for another run tomorrow, but I will persevere!!
6 miles again tomorrow loyal reader...I know this is getting boring, but race season will soon begin and I am looking into the "Hashers" group that does some trail running here, so I will have more to post in the coming weeks. Thanks for sticking with me, It will get more interesting I promise!! Thank you loyal reader!! until tomorrow, RUN HAPPY!!

Good to be home...in some ways!

Well I got in my usual 6 today and although it actually started out a bit cool, we had some rain overnight, it heated up fast and towards the end I had to slow up, I did not bring water this time, but I was able to ignore the watch and just go out and enjoy the run. I am reading this great book, which I am sure any runner worth his salt has already read twice, Its called "Born to Run" about the Tarahumara Indians...I have found within its cover some incredible insight about running easier and enjoying it, and I have decided to do that a bit more...we will see if it works. Anyway a good six today, little sluggish at the beginning, but ran well I think. Legs feel good, little disturbed that I seem to be gaining weight, despite the 4 days of running 6+ miles at a decent pace...I have to begin eating better I guess and tomorrow I will be signing up for the gym, I think that is my problem, I had been doing at least 3 days a week worth of simple core training, i need to get back to that!! Well as always loyal reader, I thank you!! It is not easy to keep up with a blog like this, pretty repetitive...I will begin to get into some races, and hopefully that will put me in touch with some other runners who, should be able to give me some insight on other races...Anyway, thanks loyal reader!! Run Happy!!

Post for 01/05/2011...The dark side of Singapore!

Ok gang, we had really bad Internet connectivity in the hotel, it was $25 an hour, and I only had Rox's computer to work with, so I decided to wait till we got home...sorry!! Anyway, had a really nice 6 mile run planned for Sunday, and figures 6:00 in the morning is just the time that the 18 year old drinking age, shows why it is a bad idea. Singapore has a reputation, I think, as a country that is harsh on crime, death penalty for drug possession, $1000.00 fine for chewing gum. I guess you harass tourists and beat the crap out of each other at 6:00AM any time you want!! For the past month, I have not felt in fear of my life once, until Sunday morning, 6:00AM in front of the Hilton Hotel Singapore. I had to wait for my Garmin to get cranked up, the satellite has a tough time getting the GPS over here, so in the 5min or so I was quickly surrounded by leering, drunk teenagers, who I did my best to ignore until they went away, I guess they were looking for a fight, because they made there way across the street where the quickly got into one. (hearing non English speaking people, who are slurring their words to begin with, say "I will kick your ass motherfucker", is really funny!!") The streets were packed, in front of two bars that just happened to be across from our Hotel, with 18-20 somethings in varying states of intoxication...So I got running, and got out of there, the rest of the run was beautiful, it was cool, there was a light drizzle, and i found a route that wound its way up near the botanical gardens, I had small monkeys following me in the trees (kind of scary, but better than 20 drunk teens), it was quiet and peaceful, and most people I passed waved and said good morning! As I made my way back down to the street our hotel was on, the police presence was obvious, and It seems that the word had gotten out that world war three was getting going on Orchard street. So other than the bad beginning, it really was one of the nicer runs I have had, and I was able to let the watch go, find my pace and enjoy the trip...In the end I was able to maintain my regular pace in the 7:30's. It was a good run indeed!! Well loyal reader, today is a day off (Monday), so back at it, back in penang...until tomorrow....RUN HAPPY!!