Finding the Flow:
If Week 7 was about the 10km breakthrough, Week 8 was about consistency and refinement. I covered a total of 18.08 km this week, navigating everything from early-morning "inertia" to humid hill repeats.
The Workouts
Tuesday: The Speed Test (4.27 km | 9:58 min/km)
Felt snappy! I focused on the 150 BPM rhythm and tested the "Window Lacing" technique. Even on a shorter run, giving my toes that extra breathing room made a psychological difference.
Thursday: The "Zombie" Run (5.31 km | 10:15 min/km)
Woken up early by a restless shoulder and a bathroom break, I hit the road at 7:00 AM. It was a "draggy" effort where I felt half-asleep, but I pushed through the 5km mark anyway. Proof that showing up is 90% of the battle.
Saturday: The "Steady 8" (8.50 km | 10:25 min/km)
The highlight of the week. I tackled the inclines of Bukit Timah Road without a single stop. I experimented with a pre-run grape juice and a mid-run coffee GU gel at the 4km mark—and it worked! The final 500m felt effortless thanks to a perfectly timed drum solo in my playlist.
Insights from Coach Gemini
The "Olympic Walker" Efficiency:
On Saturday, I felt my feet "skimming" the road with a funny gait. Coach says this is actually peak efficiency. By keeping the feet low and the turnover high (150 BPM), I’m reducing vertical oscillation (wasted upward energy) and putting all that power into forward momentum.
I’m heading into next week with a new sense of confidence. I’ve stopped "trying" to run and started training. The "bells and whistles" (gels, music, and specific lacing) aren't crutches—they are the tools that allow me to enjoy the journey.
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