(28/1/05)-(Yesterday evening)-Ran until leg injured

Yesterday evening , I ran at track again after morning run .

This time I got injured when running 1 km with 150 m more to go . Hamstring sakit .

Had to see people run only . I think at that time , I was on target for another P.R as coach said at the half way mark (500 m) that I was timed at 1 min 38 sec and if i continued at the same pace I would have got around 3 min 30 sec for the 1 km .


Anyway to analyse this I think there were 3 factors in no random order which could have contributed to this injury :

1. Running to fast down hill for the last 1 km in the morning.
2. Running above ( or even over above) my normal pace .
3. Being a late sleeper , not having enough sleep the day before , only a meer 4 hours sleep and then the morning run and followed by the evening run at track .



There were some advise given to me , and here are the excerpts :

1. Apply ice ( Hairul)
2. Do some stretching ( Justin )
3. Massage with oil ( Bee Hoon)
4. Rest ( Ronnie)
5. Don't run in the morning when have track in the evening. ( Vincent)

and etc...

I suppose this are all good advices to follow .

I HOPE ITS NOTHING SERIOUS AND LOOK FORWARD TO RECOVERING AS SOON AS POSSIBLE .






Duration of workout : Approx 30 mins then abrupt end

Location : Kg Pandan Sports Complex

Mileage : Less than 3 km

(27/1/05)-(Morning)-Speed controlled by nose

Yesterday couldn't run as had to last minute go Ipoh .

Slept only 3 hours and ran this morning . Didn't want to tax myself as I knew there was going to be track training in the evening today . So , I just ran at an average speed where I didn't need to open my mouth to gasp for air . All the time breathed through my nose . Anyway was feeling a bit asthmatic this morning and if I could have gone any faster , it could have triggered an exercise induced asthma attack .

Managed to go very fast at the last km , couldn't hold the brakes , and felt good on the fast finish . I think i averaged 5 min 30 sec to 40 sec per km pace .Last km could have been 4 min 20 sec per km pace .




Duration of workout : Approx 1 hour

Location : Lake Gardens

Mileage : 10-11 km

(25/1/05)-Run at track until headache

Last night , read for some inspiration about the greatest American runner , Steve Prefontaine who died in a car crash at the age of 24 (IN THE 70 'S)! Actually Malaysian Tv showed this movie before few months ago .

An hour before running , had some potato chips and chocolate coated peanuts for some extra energy .

Arrived at track and coach said today easy menu .

He said just 8 x 400 m .(or that was what i thought he said)

Warm up : 3 x 400 m = 1.2 km

400 m x 2 ( Fast and slow 50 m ) = 800 m

Then the real training began , that's when I imagined I was Steve Prefontaine , he liked to lead the run , so I lead the group most of the time :

400 m x 8 = 3.2 km

(Averaged 1 min 26 sec for 5 laps
1 min 30 sec for 2 laps
last lap 1 min 15 sec)

SURPRISED

Then coach said surprisingly still have training . AI YAH , by that time my energy all GONE !! ( This time cannot lead already)

1km x 3

1st km = 4 min 2 sec
2nd km = 3 min 54 sec ( P.R)
3rd km = 3 min 44 sec ( latest P.R , very happy !!)

Warm down ;

800 m

HEADACHE

After the run , my head very light and headache a bit , what we could also call ( or what Hairul calls) runners' high !
Perhaps because of using too much oxygen and not enough oxygen in head ?? I also felt like there was pressure in the head , like when you just come down from Genting kind of pressure .

WHAT I DISCOVERED

I start slow , i finish fast . Because I saw other people who were having their own smae pace and were in the beginning at least 40 m in front of me but towards the end I catch up and when faster and either overtake them or narrow the gap .


Duration of workout : Approx 1 hour

Location : Kg Pandan Sports Complex

Mileage : 9 km

(24/01/05)-Recovery run , slow and end fast

Went for my recovery run ( after yesterday's long 20 km) and ran the 1st 8.1 km at 6 min 30 ser per km pace and then finished the last 2.7km with a 4 min 27 sec per km pace .

So the last round was 2.7 km and I wanted to P.R as the last time I P.R was on Christmas Day where I got a time of 11 min 45 sec , this time i couldn't P.R again , only got 12 min 03 sec .:(

Will try again next time .





Duration of workout : Approx 1 hour 5 min .

Location : Bukit Jalil

Mileage : 10.8 km

(23/1/05)-Pacesetter 30km practise run: Kenny's 20km practise

3 HOURS SLEEP

Slept at 1 am , work up at 4 15 am . Only 3 hrs of sleep Was wondering , how will i be able to run with 3 hours of sleep , some more i usually sleep around this time .(trying to sleep earlier from Monday onwards)

BUKIT AMAN

Arrived here , did my stretching , paid RM3 for registration (But I think its the most worthwhile RM3 i have pd ,with breakfast after run , unlimited power bar drinks, milo , noodles , porridge , fruits...) and got a powerbar .

THE RUN

First time running this route to Hartamas , although part of it is like the double hill route. Followed the leading group who were going 5 min per km pace and arrived at Petronas Stn at Hartamas (1st 10 km) in 49 min .

NEXT 10 KM BACK TO BKT AMAN

It took me a long 56 min . Reason :

The leading group were all running the 30 km route leaving me to run alone back to where I came from . Being unfamiliar , I just tried to remember the route . Saw some people on opposite direction and guessed I must be on the right track . But the last 3 km made me slow down as i wasn't sure i'm on the right track until I saw someone opposite and he told me yes , i'm on the right track to BkT Aman . So ran faster again when i saw the familiar road and then arrived at the car park which had full of cars and only 2 to 3 souls .

I think its a great route and looking forward to another run on this route . Hope to go 30 km the next time .


FOOTSCAN BY ADDIDAS

There was a booth by Addidas who gave me a free footscan .

Conclusion :

1. I'm an overpronator ( meaning , when my foot leaves the ground after striking , it moves a bit to the left)
2. This explain my knee pains sometimes .
3. Need to get shoe with mid stability control and 4E width .
4. I'm also having flatfeet , this will help in sprints but won't help if I;m standing a long time .
5. My current shoe is an incorrect shoe to correct this overpronation .



ALSO (at last decided !!) SUBMITTED MY FORM FOR KLIM05 (10 KM CATEGORY )



Duration of workout : Approx 1 hour 45 min .

Location : Pacesetter route to and fro Bkt Aman to Sri Hartamas

Mileage : 20 km

(22/1/05)-Asthmatic fartleg

Suppose to go to track at Kg Pandan (As i missed it on Thurs) , but woke up feeling a bit asthmatic . Slept on . Wasn't sure if want to run or not .

NO MOOD !!

Came out of house 10 :30 am !! I thought i saw some clouds and it was not suppose to be hot , but it was really hot after going for a few 100 m . Went back home and started mowing the garden , but not much grass to mow .

MOOD CAME BACK !!

11 am : Suddenly , became cloudy and windy . I thought , good , time to do some fart leg around here . So ran slowly and then faster for the 1st 350 m , maintain speed next 250 m and almost sprint next 100 m


ASTHMATIC STRUGGLE


The whole run was quite a struggle , the breathing was not easy like running in a high attitude area .The legs couldn't go fast enough .

Nevertheless , i went on for 6 rounds , and that was the end of the struggling fartleg training for today .


TMW : PACESETTER EXCITING 30 KM PRACTISE RUN , LOOKING FORWARD TO IT , HOPE NO ASTHMA , BUT I'LL JUST GO 20 KM .


Duration of workout : Approx 20 min .

Location : Outside my house

Mileage : Approx 4.2km

(21/1/05)-Ran Double Hill-Carcosa Pacesetter 15 km route

5am , 1st time in my life running so early with some pacesetter friends . Wasn't sure if my body could adapt as now suppose to be sleeping time . Anyway , after a quick stretch , started the run on a slow pace .

After 1 km went faster with CM . Talked as we run . Is it true , we are not suppose to talk when we run to preserve energy ?? Huff , puff and talked . The most hilly route I have encountered .

Nevertheless , ran on . My hill training helped me ran up the hills easily . Hi 5 to the hill training !!

Calculated to average about 5 min 20 sec pace per km .

Great workout .

Looking forward to this Sunday Pacesetter practise run , but I think i'll just go for the 20 km .




Duration of workout : Approx 1 hour 20 min .

Location : Double Hill-Carcosa

Mileage : 15 km

19/(1/05)-(Morning)P R AGAIN !! at Lembah Kiara Steep long hil

Ran up the 2km hill twice again and this time I did better than last week and last last week :( I submit below the timing for the past 3 weeks and I think my stamina and strength is getting better)


This time

1st lap up : 8 min 40 sec

2nd lap up : 8 min 27 sec (NEW P R)




Last week

1st lap up : 9 min 1 sec

2nd lap up : 8 min 38 sec (Old P R)




Week before last :

1st lap up : 9 min 5 sec

2nd lap up : 8 min 58 sec


I hope to consistently do 8 min 40 sec average . Wanted to try 3 laps but again no time and anyway tired too . I hope to try 3 laps next week .



Duration of workout : Approx 45 min .

Location : Taman Lembah Kiara

Mileage : Approx. 7 km

(18/1/05)-Pyramid Track workout

When coach said this , I was wondering is this a multilevel marketing scheme . But I could vaguely guess .

This is what we did today :

Warm up 400m x 3 (60 % pace)

80 % pace :
400m x 2 ( 1 min 35 sec per set)

800m x 2 ( 3 min 15 sec per set)

1200 m x 2 ( 1st set 5 min 02 sec , 2nd set 4 min 55 sec)

1600 m x 2 ( Approx 6 min 40 sec per set , can't remember)


ASTHMATIC FEELING

At this point ,I was feeling asthmatic and breathing in was normal but breathing out was harder . ( i think could be due to the rubbish smoke burning nearby ) . I then jogged to my car and used my inhaler . I was then OK again .

THE NEXT SETS :

1200 m x 1 ( 4 Min 55 sec)

800 m x 1 (3 min 15 sec)

Lastly to go all out :

400 m x 1 (1 min 15 sec)


After the work out , I was fairly pleased with myself coz :

1. My timing was consistent

2. I was running at a faster per km pace.



Location : Kg Pandan Sports Complex

Duration : Approx.1 1/2 hour

Mileage : Approx 13.2 km

(17/1/05)-Attack hill , easy on downhill

Ran at Lake Gardens hilly areas , and each time there was a hill I went hard . I
felt that this was one of the effective ways to build power . I felt good and legs were fresh as I didn't feel much lactic acid built up .

Even though I started at 8 am , the air here was very cooling and windy .

Refreshing run.



Location : Lake Gardens

Duration : Approx.1 hour

Mileage : Approx 11 km

(16/1/05)-Sin Chew Charity Jogathon :2nd place !

"EVERYTHING IN MANDARIN"

When I arrived at the venue , as expected the following :

i) Everthing will be in Mandarin and I'll have to time and again ask people what did the person just said . In fact I did asked some students , but they just gave me a blank look as I think they don't speak English .

ii) No Indian turbo as this event was publicised through a Mandarin newspaper .

" LATE START AFTER ALL OTHER SPEECHES AND EMCEEYING"

While waiting I just jogged around and tried to work out a good sweat .

I know my weakness is that I'm a slow starter so have to really get my system pumping if not I can't start fast since its a short race .

Then all to the starting line at 7:45 am ( suppose to be 7 :15 am) for a mixed mass start , junior guys/gals, Man/women , veteran category .

" THE RACE"

I just ran . This is after all my home ground and I know how hilly it is .My hill training helped me to overtake a number of runners . Anyway earlier before race , I saw a very fit looking chinese and fit looking Malay , I figure they will be my contenders . I overtaked that Malay man but i didn't know where that chinese was . Later on I found out he was the winner which i'm not surprised .



"2nd PLACING"

Was very happy to come out second placed . They were also lots of prices for top 30 or something like that in every category .I think this is a very organised charity event with many prizes . I saw a lot of smiling faces with boxes of prizes . I had a podium finish and another box of prize.



CONCLUSION :

I don't think its 5 km as they said it is , I think its less than 4 km . Anyway i timed myself at approx 15 min .May be when have time , i'll go thru the route with a bike and see exactly how long the distance is .

(15/1/05)-Fast run 1st half , 2nd half slower , tommorow : Sin Chew Jogathon !!

Today , 1st 10.8 km I went at 5 min 11 sec per km pace . The next 5.4 km i went very much slower which is 7 min 25 sec per km pace .

Reason being tommorow the Sin Chiew charity Jogathon and I didn't want to risk getting injured or exerting myself too much .

Need to have fresh legs for the run and sufficient sleep tonight .I have a habit of sleeping late , which is not good for runners .


Location : Taman Bukit Jalil

Duration :1 hour 36 min

Mileage : 16.2 km

(14/1/05)-Relaxing day and 1 more day to Sin Chiew Jogathon

Today , woke up knowing that its time for the muscles to repair itself . I thought I would have some ache after yesterday's hard training . Was surprised to find no aches at all . That is good news !!

Hope will be injury free throughout this year .

Looking forward to this Sunday's jogathon although I don't expect anything or medals as its just a charity event .

(13/1/05)- Struggle atTrack training at Kg Pandan

Todays track training really struggling for me . 2 weeks ago , I could do 4 min 15 sec per km pace but today it was averaging 4 min 30 sec per km pace . I 'm not sure why . May be because of lactic asid build up in the leg more today .

What we did :

Warm up 1.2 km

1 50 % lap: 400 m
1 60 % lap : 400 m
1 3/4 pace lap : 400 m ( 1 min 24 sec)

6 km : (27 min 15 sec)

2 km : ( 9 min 2 sec)

Warm down 800 m


After training , leg like jelly and weak .

CONCLUSIONS MADE :

From this training ,I can conclude 2 thing :

1. My breathing was normal therefore i think the endurance was there .
2. My leg was not fast enough thus need to train on speed more .



Location : Kampung Pandan Sports Complex

Duration :Approx 1 1/2 hour

Mileage : 11.2

(12/1/05)-(Evening)-KLCC run and junk food

Was very busy in the afternoon so i thought a bunch of bananas will help as i drove , peel skin and ate bananas for lunch .
2 hours later , still hungry and i got 2 pcs Mexican Bun . Later on in the evening had chocolate coated nuts .

I suppose all these sustained me for Fellowship run at KLCC . Ran with some other pacesetters at approx 7 min 30 per sec per km pace ( talkable pace) for 11.7 km . Went high speed on the last round I turbo and got 5 min 35 sec for the last round .


Location : KLCC

Duration :Approx 1 hour

Mileage : 11.7


OVERALL Mileage for the day :18.7km

(12/1/05)-(Morning)P R at Lembah Kiara Steep long hill

Ran up the 2km hill twice again and this time I did better than last week :

This time

1st lap up : 9 min 1 sec

2nd lap up : 8 min 38 sec (P R)




Last week

1st lap up : 9 min 5 sec

2nd lap up : 8 min 58 sec


I hope I can consistently do 8 min 38 sec again . May be I try 3 laps next week . Today , I wanted to try 3 laps but didn't have enough time . Had to fetch brother somewhere .


Location : Taman Lembah Kiara

Mileage : Approx. 7 km

Duration of workout : 45 min

(11/1/05)-Track training at Kg Pandan

Did approx 14 sets 400 meters at 70% to 80 % effort averaging 1 min 40 sec per 400 m . Equivalent to 4 min 10 sec per km pace equivalent to the pace I took and struggled during MMU 10 km run !!

This training no struggle at all , I could have struggled harder but didn't , may be phobia of injury .

I'll try harder for the next track training .


Location : Kg Pandan Sports Complex

Mileage : 7.2 km

Duration of workout : Approx 1 hour

(10/1/05)-Still on recovery Run

Ran quite slowly at 7 min per km pace as I still felt some aches in my legs . Ran with a friend who runs at this pace .

But looking forward to more training this week as I believe by tmw I'll be back to normal .



Location : Bukit Jalil

Mileage : 10.8 km

Duration of workout : 1 hour 15 min

(8/1/05)-Legs ache , recover very short run

After the race yesterday , my legs ache a lot . I suppose I strained myself .
Imagine , i didn't train enough to go at 4 min 10 sec per km pace but still manage to do it . What if I trained myself to easily go 4 min 10 sec per km pace , then , during race I would have easily go below 4 min per km pace !!


I 'm targetting to do easier in the next race .


Anyway ,

I just did a very very short run as it was a very very small park where each round is almost 200 m and I had to go 10 rounds and I got headache from going so many rounds !!

Location : SS 2 very small park

Mileage : 2 km

Duration of workout : 15 min

MMU Charity 10 km run , Wet Race , 11 th place !

"SURPRISED"


The 1st thing that surprised me in this race was when I arrive i saw some Kenyans and I thought , wah , Kenyan sure win one . But how come small race also come here ?

"SHOOT OFF"

Anyway , race started a bit late coz of rain . When started , saw 2 Kenyans straight shoot off . Other people also straight shoot off

Me , I just kept to my pace and didn't want to go too fast . True enough , after awhile , overtook a number of people who shoot off .


I pray to God that my asthma won't act up and it didn't . Breathing was like normal human .

"HALFWAY MARK"

At halfway mark , other 8km below 24 category also joined on same road and 1 indian guy said " Friend , pace with me : I said Ok , and I paced with him until he made a detour . (Later I found out he got 2nd) Anyway he helped me overtake 2 guys .

At certain point of race, my Brooks shoe didn't really have much grip on the wet road , but I ran on .I suppose that was why Pertama sell it as a clearance stock price!!

"STOMACH CRAMP"

At the last 3 km , ran came down heavily , road became wet and have to run thru certain wet area , I saw 2nd placed kenyan walking due to stomach cramp . I say to myself , good , i can overtake Kenyan . At 2km mark , I also had stomach cramp and felt so painful i wanted to stop . I slowed down , Richard , (Yellow singlet pacesetter then overtook me, I overtook him earlier when I was pacing with guy from another category ) I prayed to God for the stomach pain to be bearable, as I didn't want to stop like the Kenyan . God answered my prayer and I could bear with pain and finish race .

"PLACING"

I finished 11th and got an 11th place medal for that. Medals given to top 20 . I think there were at least a 100 participants in my category .

THE FIRST MEDAL FOR 2005 !!

Hope to do better for next race . Need to train speed harder .


Location : Cyberjaya

Time : 41 min

Distance : 10 km

(6/1/05)-Rest Day for Tommorow's MMU Charity Run

Didn't train today . Wanted to rest and be in peak condition for tommorrow's run .

In fact my friend asked me to play football at DBKL at Brickfields tonight but I said no , i didn't want to be injured .

Anyway , I hope no asthma attck for me tommorow .

(5/1/05)-Ran up the steep hill twice and 1 more day to MMU run

Ran up the 2km hill twice with timing :

1st lap up : 9 min 5 sec

2nd lap up : 8 min 58 sec

If this is really a 2 km hill as what people say , then I must have been doing 4 min 30 sec per km pace !! I don't think I went that fast . Conclusion : Its not really a 2 km steep hill .

But , I do feel there is improvement in my running up this hill where compared to 2 months ago, I felt lactic asid build up towards the end and was really feeling like giving up .


Great workout today and hope to go up this hill even faster next time !!


Location : Taman Lembah Kiara

Mileage : 9 km

Duration of workout : 55 min

(4/1/04)-Night Threadmill run and 2 more days to MMU Charity Run !!

I didn't run yesterday coz of very busy helping out with Tsunami packing of items .

Almost didn't run today because too busy too . At about 11 pm , I took out my long time didn't touch motorised thread mill and started running .

I jogged for a while on the thread mill and then i did :

3 min full speed of thread mill (display shows as 10.5 , I'm not suure miles or km per hour but it felt fast !!) x 5

With 1 1/2 min rest in between .

Felt satisfied with this and happy that I can touch my threadmill again and that its still working .


Location : House

Mileage : 4 km

Duration of workout : 40 min

Long Run shortened at Bukit Jalil and 5 more days to go before MMU Charity Run !!

I wanted to go for a 16.2 km run today but only managed 13.5 at 5 min 22 sec pace per km

Had to stop coz I was feeling some muscle ache in the left leg even though my breathing was completely normal .

I didn't want to aggravate any injury if not the whole of next week will be gone including the MMU Charity run .

Looking at this run , I will have Monday , Tuesday and Wednesday to train and then Thursday rest and Friday the RACE !! .




Location : Taman Bukit Jalil

Mileage : 13.5 km

Duration of workout : 1 hour 12 min

Unsatisfying start to 2005

Slept at 3 am due to house cleaning for the new year and woke up feeling very tired , only approx 4 hours sleep . Went to Tmn Bukit Jalil for a run and wanted to do my usual 16.2 km Saturday long run .

Only manage 10.8 km and pace 5 min 22 sec per km which I Felt not very satisfactory . In normal circumstance , i could have easily completed this in 52 mins .

Conclusion : Need to have enough rest before a run .


Location : Taman Bukit Jalil

Mileage : 10.8 km

Duration of workout : 58 min