Again coach didn't come toady , so we decided to do 10 x 1 km In the end it was too tiring and it became 8 x 1km . I used my Brooks shoe today coz , my Adiddas still haven't seasoned and a bit tight at the front and my toes still feeling a bit sore after the Kedah run .
The menu :
800 m ( Slow paced warm up with Elaine)
8 x 1 km begins : ( I just tried to keep as close as possible to Justin , Ronnie was very fast today and hard to catch up with him )
Lap 1 : 4 min 26 sec
Lap 2 : 4 min 05 sec
Lap 3 : 4 min 7 sec
Lap 4 : 4 min
Lap 5 : 3 min 58 sec
Lap 6 : 3 min 59 sec
Lap 7 : 4 min 24 sec ( By now the legs couldn't move so fast , lactic asid !!)
Lap 8 : 4 min 01 sec
Looking forward to the day when I can do all these time easily and below 4 min per km easily .
According to Justin , on a relaxed day for Paul Tergat , he's relaxed easy run pace was approx 3 min 30 sec !!
After that ran with Ron and Justin and I went extra 1 lap for a total normal run of 2.4 km . I didn't time myself this time and was very relaxed in the run with no pressure , although it was not as fast as the 1 kms .
Duration of workout : 1 hour
Location : Kg. Pandan Sports Complex
Mileage : 11.2 km
Thursday, March 31, 2005
Tuesday, March 29, 2005
(29/3/05)-Slippery wet track run
Coach didn't come today , I suppose due to the rain . It was sort of drizzling . As I ran on the track , i couldn't feel much traction .But still can run . There were some die hards also at track .
Menu :
Ran with Ron 3.6 km warm up
400 m :50m fast 50 m slow
400 m : 70% pace(1 min 37 sec)
15 x 400 m ( Tming between 1 min 40 sec to 1 min 30 sec )
Warm down with Kenneth 800 m
The runs left me panting everytime at the last 100 m . Probably has not fully recovered from Kedah run yet .
bBut .... my toes hurt , after affect of Kedah run , in fact it hurt too during Kedah run , my Addidas also not seasoned at the front yet coz too narrow for my wide feet .
Duration of workout : 1 hour
Location : Kg. Pandan Sports Complex
Mileage : 11.2 km
Menu :
Ran with Ron 3.6 km warm up
400 m :50m fast 50 m slow
400 m : 70% pace(1 min 37 sec)
15 x 400 m ( Tming between 1 min 40 sec to 1 min 30 sec )
Warm down with Kenneth 800 m
The runs left me panting everytime at the last 100 m . Probably has not fully recovered from Kedah run yet .
bBut .... my toes hurt , after affect of Kedah run , in fact it hurt too during Kedah run , my Addidas also not seasoned at the front yet coz too narrow for my wide feet .
Duration of workout : 1 hour
Location : Kg. Pandan Sports Complex
Mileage : 11.2 km
Monday, March 28, 2005
Larian Agrobio UPM 05
Date : 9/4/05 (Saturday)
Venue : Stadium Universiti Putra Malaysia , Serdang
Closing Date: 8/4/05
Distance for open category : 15 km
Distance for veteran category : 10 km
(41 years and above)
Entry Fee: RM 20
Starting Time: After 6 .45 am
T-Shirt Provided
Prizes : 1-10 Cash and medal (1st place prize
includes a goat !!)
11-20 Hamper
For more information call : 03-89464280/4285/4286
Venue : Stadium Universiti Putra Malaysia , Serdang
Closing Date: 8/4/05
Distance for open category : 15 km
Distance for veteran category : 10 km
(41 years and above)
Entry Fee: RM 20
Starting Time: After 6 .45 am
T-Shirt Provided
Prizes : 1-10 Cash and medal (1st place prize
includes a goat !!)
11-20 Hamper
For more information call : 03-89464280/4285/4286
(28/3/05)-Slow recovery run and timed 1.5 km
After the 12 hour ordeal , I was expecting major muscle aches , but surprisingly none ! I recovered by Sunday where there was no more ache , 2 days after the run .
I attributed this to :
1) Prayed to Jesus that i won't get major ache and He answered my prayer ( I remembered when i took part in the Empire Tower Towerthon a few years ago and expecting major ache the next day , and there was none too .Prayer works !!)
2) Proper hydration , to wash down (urine out) the lactic asid .
3) Leg message and leg shake ( The one you see when athletes prepare to run at the starting line and the way they shook their leg while standing , not sure how to explain this but this is the closest i can get without any demo )
Anyway , today ran a slow 6 km , and a fast 1.5 km where the fast 1.5 km average speed at 4 min 12 sec per km pace .
Duration of workout : 1 hour
Location : Taman Bukit Jalil
Mileage : 7.5 km
I attributed this to :
1) Prayed to Jesus that i won't get major ache and He answered my prayer ( I remembered when i took part in the Empire Tower Towerthon a few years ago and expecting major ache the next day , and there was none too .Prayer works !!)
2) Proper hydration , to wash down (urine out) the lactic asid .
3) Leg message and leg shake ( The one you see when athletes prepare to run at the starting line and the way they shook their leg while standing , not sure how to explain this but this is the closest i can get without any demo )
Anyway , today ran a slow 6 km , and a fast 1.5 km where the fast 1.5 km average speed at 4 min 12 sec per km pace .
Duration of workout : 1 hour
Location : Taman Bukit Jalil
Mileage : 7.5 km
Saturday, March 26, 2005
Kedah 12hour Run Race -6th placing !!
I'm very happy to get this placing . Its the most hard earned medal in my life .
I HAVE NEVER RUN A MARATHON IN MY LIFE LET ALONE A TWELVE HOUR RUN !!
REASON FOR JOINNING THIS RUN :
When I heard Tey ( last year 2nd place 84 km , this year 2nd place 91 km) , was going for this run , I decided to follow him .( Terence Leong, Tan Khee Meng and Chin from Penang joined too) I specialise in running 10 km and never run a marathon before . I wanted to see how much my body can take . I know it will hurt but what inspired me are shows like AXN Adventure Racing and reading in magazines about people with no legs who run (wheelchair) marathons and Ironman .
SUPPOSE TO PACE WITH TEY:
Before race , I told Tey that I was suppose to pace with him since i do not have experience . But when the race started , I couldn't find him at all . I guessed he was taking photos . I found him again at the 2nd lap but again he was taking photos and i was 1 lap infront of him .
That was when i decided I should just keep to the same pace I was going , at least it will get me a good marathon time ( although it was not suppose to be the main focus of the race) .Other people were running fast at the beginning of the race . I just kept to my pace .
ANOTHER HAPPY EVENT-P.R for MARATHON :
I wanted to keep up with Tan Khee Meng ( Penguin 2), hence I didn't follow Tey's advise of going very slow . ( I think i don't have the patience)
I timed myself at 4 hours 21 min (not sure how many seconds , forgot to look , inclusive few minutes break at every round , 12 rounds = 1 marathon) ) for the marathon distance .Now I know I can run a marathon at an even faster pace !
HIT THE WALL AT 66 KM ONWARDS
I got thigh ache from this time onwards . In fact at the earlier part of the race , i got calf pain but it dissapeared soon after doing some calf stretches . Anyway , from this lap onwards , i started to take longer breaks every lap .
The last 5 laps (17.5 km) , I had run out of energy and had to do running and walking .In fact I walked the last lap which is at 84 km( the 24th lap)
2ND MARATHON - 7 hours 9 min!!
Since , I came this far , I thought might as well do another marathon and slogged to a very slow timing of 7 hours and 9 mins !
Completed the whole last lap walking with Penguin 2 .
By then there was 30 min to go before 12 hours , but I told the officials I had enough .
WOULD I DO IT AGAIN ?
YES !! Even though suffering .
I have completed my workout for this week , a total of 94 kms .Now , legs aching , hope to recover soon to start training again next week .
Lap analysis :
Fastest lap : Lap 7 @ 24.5 km = 5 min 37 sec per km pace
Average lap when hit wall at 66 km = Average aprox. 8 km per km pace
Marathon P.R Pace : 4 hour 21 min = Average 6 min 11 sec per km pace
Duration of race : 12 hours
Location : Kedah , Kubang Sepat
Mileage : 84 km
I HAVE NEVER RUN A MARATHON IN MY LIFE LET ALONE A TWELVE HOUR RUN !!
REASON FOR JOINNING THIS RUN :
When I heard Tey ( last year 2nd place 84 km , this year 2nd place 91 km) , was going for this run , I decided to follow him .( Terence Leong, Tan Khee Meng and Chin from Penang joined too) I specialise in running 10 km and never run a marathon before . I wanted to see how much my body can take . I know it will hurt but what inspired me are shows like AXN Adventure Racing and reading in magazines about people with no legs who run (wheelchair) marathons and Ironman .
SUPPOSE TO PACE WITH TEY:
Before race , I told Tey that I was suppose to pace with him since i do not have experience . But when the race started , I couldn't find him at all . I guessed he was taking photos . I found him again at the 2nd lap but again he was taking photos and i was 1 lap infront of him .
That was when i decided I should just keep to the same pace I was going , at least it will get me a good marathon time ( although it was not suppose to be the main focus of the race) .Other people were running fast at the beginning of the race . I just kept to my pace .
ANOTHER HAPPY EVENT-P.R for MARATHON :
I wanted to keep up with Tan Khee Meng ( Penguin 2), hence I didn't follow Tey's advise of going very slow . ( I think i don't have the patience)
I timed myself at 4 hours 21 min (not sure how many seconds , forgot to look , inclusive few minutes break at every round , 12 rounds = 1 marathon) ) for the marathon distance .Now I know I can run a marathon at an even faster pace !
HIT THE WALL AT 66 KM ONWARDS
I got thigh ache from this time onwards . In fact at the earlier part of the race , i got calf pain but it dissapeared soon after doing some calf stretches . Anyway , from this lap onwards , i started to take longer breaks every lap .
The last 5 laps (17.5 km) , I had run out of energy and had to do running and walking .In fact I walked the last lap which is at 84 km( the 24th lap)
2ND MARATHON - 7 hours 9 min!!
Since , I came this far , I thought might as well do another marathon and slogged to a very slow timing of 7 hours and 9 mins !
Completed the whole last lap walking with Penguin 2 .
By then there was 30 min to go before 12 hours , but I told the officials I had enough .
WOULD I DO IT AGAIN ?
YES !! Even though suffering .
I have completed my workout for this week , a total of 94 kms .Now , legs aching , hope to recover soon to start training again next week .
Lap analysis :
Fastest lap : Lap 7 @ 24.5 km = 5 min 37 sec per km pace
Average lap when hit wall at 66 km = Average aprox. 8 km per km pace
Marathon P.R Pace : 4 hour 21 min = Average 6 min 11 sec per km pace
Duration of race : 12 hours
Location : Kedah , Kubang Sepat
Mileage : 84 km
Tuesday, March 22, 2005
(22/3/05)-Run in rain with Ronnie
It was the most hazy day . I wasn't sure to go for track or to go for KLCC run and make it 8 to 10 lap record
I decided to go KLCC coz track work will not save my legs for Kedah 12-hour run .
Was late and Ronnie was onto his 5th lap . Thus he ran with me for another 5 laps and I went for a 8 lap PR .
The times :
Note : Each lap =1 3. km
Lap 1 : 6 min 59 sec ( 5 min 22 sec per km pace)
Lap 2 : 6 min 49 sec ( 5 min 14 sec per km pace)
Lap 3 : 6 min 43 sec ( 5 min 10 sec per km pace)
Lap 4 : 6 min 46 sec ( 5 min 12 sec per km pace)
Lap 5 : 6 min 45 sec ( 5 min 11 sec per km pace)
Lap 6 : 6 min 39 sec ( 5 min 6 sec per km pace)
Lap 7 : 6 min 24 sec ( 4 min 55 sec per km pace)
Lap 8 : 5 min 57 sec ( 4 min 34 sec per km pace )
Total : 53 min 05 sec for an 8 lap P.R !!
Duration of workout : 53 min 05 sec
Location : KLCC
Mileage : 10.4 km
I decided to go KLCC coz track work will not save my legs for Kedah 12-hour run .
Was late and Ronnie was onto his 5th lap . Thus he ran with me for another 5 laps and I went for a 8 lap PR .
The times :
Note : Each lap =1 3. km
Lap 1 : 6 min 59 sec ( 5 min 22 sec per km pace)
Lap 2 : 6 min 49 sec ( 5 min 14 sec per km pace)
Lap 3 : 6 min 43 sec ( 5 min 10 sec per km pace)
Lap 4 : 6 min 46 sec ( 5 min 12 sec per km pace)
Lap 5 : 6 min 45 sec ( 5 min 11 sec per km pace)
Lap 6 : 6 min 39 sec ( 5 min 6 sec per km pace)
Lap 7 : 6 min 24 sec ( 4 min 55 sec per km pace)
Lap 8 : 5 min 57 sec ( 4 min 34 sec per km pace )
Total : 53 min 05 sec for an 8 lap P.R !!
Duration of workout : 53 min 05 sec
Location : KLCC
Mileage : 10.4 km
Sunday, March 20, 2005
(20/3/05)-LSD with Jamie , Tey and friends
Ran with Jamie , Tey and two other guests , Jessica and her father Jerry today . We were to take the Hartamas route , to and fro which is 20 km . It was a cool run and all at easy pace . I tried to speed up my run on certain stretches of hill and slowed down on the flats and downhill .
We were running against the traffic at certain parts of Jln Duta which was a bit dangerous but can’t be avoided due to road works .
Towards the end of the run , we decided that we won’t go 20 km but instead just take a short cut and go approximately 17 km back to Bkt Aman .
Total Mileage for this week : 80 km
Duration of workout : 2 hours
Location : Bkt Aman to Sri Hartamas and back
Mileage : 17 km
We were running against the traffic at certain parts of Jln Duta which was a bit dangerous but can’t be avoided due to road works .
Towards the end of the run , we decided that we won’t go 20 km but instead just take a short cut and go approximately 17 km back to Bkt Aman .
Total Mileage for this week : 80 km
Duration of workout : 2 hours
Location : Bkt Aman to Sri Hartamas and back
Mileage : 17 km
Saturday, March 19, 2005
(19/3/05)-Long run with Howard
Ran with Howard today . We went fast for the first half and slower for the 2nd half .
I felt a bit asthmatic for the 1st 2 laps but after that felt great ,still , I used my inhaler at the 4th lap .Total laps 7 laps . Each lap = 3.3 km .
1st lap : 18 min 50 sec ( 5 min 42 sec per km pace ) ( Felt tired and asthmatic)
2nd lap : 16 min 30 sec (5 min per km pace) ( Still struggling)
Lost timing coz the blogspot program hanged .
Anyway , I think we went 5 min + pace but the last 3 laps became slower and slower due to energy getting less .
Ended with a 45 sec sprint .
Went home and slept for 3 hours !!
Duration of workout : 2 hours
Location : Tmn Bukit Jalil
Mileage : 23 km
I felt a bit asthmatic for the 1st 2 laps but after that felt great ,still , I used my inhaler at the 4th lap .Total laps 7 laps . Each lap = 3.3 km .
1st lap : 18 min 50 sec ( 5 min 42 sec per km pace ) ( Felt tired and asthmatic)
2nd lap : 16 min 30 sec (5 min per km pace) ( Still struggling)
Lost timing coz the blogspot program hanged .
Anyway , I think we went 5 min + pace but the last 3 laps became slower and slower due to energy getting less .
Ended with a 45 sec sprint .
Went home and slept for 3 hours !!
Duration of workout : 2 hours
Location : Tmn Bukit Jalil
Mileage : 23 km
Thursday, March 17, 2005
(17/3/05)-At first didn't want to go track...kedah run , 1 week from now !
I felt like my leg was going to get injured today . I didn't really feel pain . It must have been some phobia of getting injured since the Kedah run is 1 week from now .
Anyway , I still went to track and was determined not to push too hard and be in 2nd group only . Surprisingly my friends also opt to be in 2nd group but I don't intend at all to be "PRE" ( Steve Prefontaine) . Ronnie become Pre most of the time .
Coach didn't come , his son Eugene was there to give the menu and I find it to be a simple menu but tough after many laps . Coz, the menu was :
400 m ( slow warm up)
400 m x 15 laps ( In which we get about 40 seconds rest after every lap )
Average timing = 1 min 32 sec per lap
My worst fear came , for the first 4 laps , no pain in legs but I could feel some kind of misalignment at the right back . After awhile , the pain was gone , I think it aligned back .
And that Justin and I decided to go for another 2 km but at 5 min per km pace . For a moment we went a bit too fast for the 1st 50 m coz we had forgotten how to go slow coz we had been going at 3 min 50 sec per km pace during the 15 lappers !!
Duration of workout : 1 hour
Location : Kg. Pandan Sports Complex
Mileage : 8.4 km
Anyway , I still went to track and was determined not to push too hard and be in 2nd group only . Surprisingly my friends also opt to be in 2nd group but I don't intend at all to be "PRE" ( Steve Prefontaine) . Ronnie become Pre most of the time .
Coach didn't come , his son Eugene was there to give the menu and I find it to be a simple menu but tough after many laps . Coz, the menu was :
400 m ( slow warm up)
400 m x 15 laps ( In which we get about 40 seconds rest after every lap )
Average timing = 1 min 32 sec per lap
My worst fear came , for the first 4 laps , no pain in legs but I could feel some kind of misalignment at the right back . After awhile , the pain was gone , I think it aligned back .
And that Justin and I decided to go for another 2 km but at 5 min per km pace . For a moment we went a bit too fast for the 1st 50 m coz we had forgotten how to go slow coz we had been going at 3 min 50 sec per km pace during the 15 lappers !!
Duration of workout : 1 hour
Location : Kg. Pandan Sports Complex
Mileage : 8.4 km
Wednesday, March 16, 2005
(16/3/05)-5 lap P.R at KLCC
Decided to go KLCC to do a P.R of some sort . At first was thinking of a 10 lap thing . After running halfway , didn't feel enough energy to go on .
Thanks to Justin , Azwar and Ronnie who was running with me who helped me get a P R 5 laps .
It won't be the first and last , more to come .
1 lap = 1.3 km
Lap 1 : 6 min 25 sec ( 4 min 56 sec per km pace)
Lap 2 : 6 min 27 sec ( 4 min 57 sec per km pace)
Lap 3 : 6 min 26 sec ( 4 min 56 sec per km pace)
Lap 4 : 6 min 16 sec ( 4 min 49 sec per km pace)
Lap 5 : 6 min 14 sec ( 4 min 47 sec per km pace)
P.R for 5 lap : 31 min 50 sec !!
May call it a P R coz this is the first time I timed myself at KLCC .
After that continued running another 2 laps averaging 6 min 11 sec per lap . Rest and talked with some people , met Ajeep and Julian for the first time ( Before this met them in cyberspace only)
Continued running another 2 slow laps with Justin and ajeep .
Total laps = 9
Duration of workout : 1 hour
Location : KLCC
Mileage : 11.7 km
Thanks to Justin , Azwar and Ronnie who was running with me who helped me get a P R 5 laps .
It won't be the first and last , more to come .
1 lap = 1.3 km
Lap 1 : 6 min 25 sec ( 4 min 56 sec per km pace)
Lap 2 : 6 min 27 sec ( 4 min 57 sec per km pace)
Lap 3 : 6 min 26 sec ( 4 min 56 sec per km pace)
Lap 4 : 6 min 16 sec ( 4 min 49 sec per km pace)
Lap 5 : 6 min 14 sec ( 4 min 47 sec per km pace)
P.R for 5 lap : 31 min 50 sec !!
May call it a P R coz this is the first time I timed myself at KLCC .
After that continued running another 2 laps averaging 6 min 11 sec per lap . Rest and talked with some people , met Ajeep and Julian for the first time ( Before this met them in cyberspace only)
Continued running another 2 slow laps with Justin and ajeep .
Total laps = 9
Duration of workout : 1 hour
Location : KLCC
Mileage : 11.7 km
Tuesday, March 15, 2005
(15/3/05)-Hard run at track , crossed finish line walking !!
Today , I was so tired that during one of the laps , I WALKED the last 5 m .
The menu was :
Warm up : 400 m x 3 (Ran my 1st 2 laps with PM 20 a.k.a Kenneth , glad he is there 1st time)
400 m x 1 (50 m fast 50m slow)
2 km x 1 ( 7 min 50 sec) = 3 min 55 sec per km pace
400 m x 8 (1 min 32 sec average)
400 m x 1 ( All out : 1 min 9 sec) Its been a long time run so fast , but still not my PB
Warm down : 800 m
I timed the whole workout to be about 50 min but I would say its a solid quality 50 min where i wouldn't have achieved if I trained on my own .
Duration of workout : 50 min
Location : Kg Pandan Sports Complex
Mileage : Approx. 8 km
The menu was :
Warm up : 400 m x 3 (Ran my 1st 2 laps with PM 20 a.k.a Kenneth , glad he is there 1st time)
400 m x 1 (50 m fast 50m slow)
2 km x 1 ( 7 min 50 sec) = 3 min 55 sec per km pace
400 m x 8 (1 min 32 sec average)
400 m x 1 ( All out : 1 min 9 sec) Its been a long time run so fast , but still not my PB
Warm down : 800 m
I timed the whole workout to be about 50 min but I would say its a solid quality 50 min where i wouldn't have achieved if I trained on my own .
Duration of workout : 50 min
Location : Kg Pandan Sports Complex
Mileage : Approx. 8 km
Monday, March 14, 2005
(14/3/05)-Very slow run(jog)-10 more days to Kedah 12 hour run !!
I ran very slow today .I don't think it can be called a run , more of a jog . Felt very lazy to go fast at all . Probably getting used to running slow when the Kedah 12 hour run comes next week .
Probably averaged about 7 min per km pace overall .
Duration of workout : 1 hour 26 min
Location : Tmn Bukit Jalil
Mileage : Approx. 12 km
Probably averaged about 7 min per km pace overall .
Duration of workout : 1 hour 26 min
Location : Tmn Bukit Jalil
Mileage : Approx. 12 km
My younger brother , Kevin , got me an Admiral running shoe for my birthday on 6/3/05 . ( Actually he thought it was a cross training shoe and he wanted to use it for gym but just used it once only ) I tried the shoe the other day , its light but I didn't feel so much asorbency . Cannot complain too much , since its a gift and I have an extra pair of shoe to train on now .
Saturday, March 12, 2005
(12/3/05)-Long run with Howard without stretching
Howard yesterday suddenly sms me to run at 5.30 am on Saturday .I happily agreed since i have been looking to run a long run with someone .
Arrived at 5.30 am and immediately started on a slow run without stretching . I was surprised that Howard said no need to stretch , I just ran on anyway . He said stretching is for pros and we don't need to stretch coz we are not pros , after running 10 mins our muscles would have be warm enough thus it will be the same as stretching and i suppose i believed .
Anyone have other opinions ??
Anyway , I didn't get injured at all and it was a good run .The timings :
(Per lap = 3.3 km approx . )
Lap 1 : Slow lap :
18 min 50 sec ( 5 min 42 sec per km pace)
Lap 2 : Found out we are from the same church !! :
16 min 57 sec ( 5 min 8 sec per km pace)
Lap 3 : 16 min 19 sec (4 min 56 sec per km pace)
Lap 4 : 15 min 23 sec (4 min39 sec per km pace)
Lap 5 : Water drinking hydration time , temporal stop after running an hour +.
18 min 20 sec : ( timer didn't stop ) (5min 33 sec per km pace)
Lap 6 : 14 min 59 sec (4 min 32 sec per km pace)
Howard when 7 laps whereas myself just 6 laps coz my legs were feeling achy akready.Reminded him I'm not a marathon runner , just a 10 km runner whereas he is a marathon runner so he can last longer .
Duration of workout : 1 hour 41 min
Location : Tmn Bukit Jalil
Mileage : Approx. 19.8 km
Arrived at 5.30 am and immediately started on a slow run without stretching . I was surprised that Howard said no need to stretch , I just ran on anyway . He said stretching is for pros and we don't need to stretch coz we are not pros , after running 10 mins our muscles would have be warm enough thus it will be the same as stretching and i suppose i believed .
Anyone have other opinions ??
Anyway , I didn't get injured at all and it was a good run .The timings :
(Per lap = 3.3 km approx . )
Lap 1 : Slow lap :
18 min 50 sec ( 5 min 42 sec per km pace)
Lap 2 : Found out we are from the same church !! :
16 min 57 sec ( 5 min 8 sec per km pace)
Lap 3 : 16 min 19 sec (4 min 56 sec per km pace)
Lap 4 : 15 min 23 sec (4 min39 sec per km pace)
Lap 5 : Water drinking hydration time , temporal stop after running an hour +.
18 min 20 sec : ( timer didn't stop ) (5min 33 sec per km pace)
Lap 6 : 14 min 59 sec (4 min 32 sec per km pace)
Howard when 7 laps whereas myself just 6 laps coz my legs were feeling achy akready.Reminded him I'm not a marathon runner , just a 10 km runner whereas he is a marathon runner so he can last longer .
Duration of workout : 1 hour 41 min
Location : Tmn Bukit Jalil
Mileage : Approx. 19.8 km
Friday, March 11, 2005
(10/3/05)-Fight at track , still run on
Today , during track training , some footballers who were challenging one another suddenly fight with each other . Their match was then cancelled . There was a lot of commotion around .
We ran on and didn't let this distract us .
The menu was :
400 m - Warm up
400 m - Fast and slow 50 m
2.4 km @ 3 1/4 pace = 11 min 27 sec = 4 min 46 sec per km pace
1.5 km = 5 min 55 sec = 3 min 56 sec per km pace
400 m x 7 = Average 1 min 34 sec per lap but last lap 1 min 27 sec
800 m - Warm down
I down feel fast in the 400ms today , not sure why , breathing also struggling a bit , compared to 2 to 3 months ago , I remember I could do below 1 min 30 sec regularly .
May be like coach use to say , every one has their off days and on form days .
Duration of workout : 1 hour
Location : Kampung Pandan Sports Complex
Mileage : Approx. 8.3 km
We ran on and didn't let this distract us .
The menu was :
400 m - Warm up
400 m - Fast and slow 50 m
2.4 km @ 3 1/4 pace = 11 min 27 sec = 4 min 46 sec per km pace
1.5 km = 5 min 55 sec = 3 min 56 sec per km pace
400 m x 7 = Average 1 min 34 sec per lap but last lap 1 min 27 sec
800 m - Warm down
I down feel fast in the 400ms today , not sure why , breathing also struggling a bit , compared to 2 to 3 months ago , I remember I could do below 1 min 30 sec regularly .
May be like coach use to say , every one has their off days and on form days .
Duration of workout : 1 hour
Location : Kampung Pandan Sports Complex
Mileage : Approx. 8.3 km
Thursday, March 10, 2005
(9/3/050-Night slow run
I started the run at 11:35 pm and ended at 1:05 am . It was a slow run going at 6 min 25 sec per km pace .
There were two experiments done :
1. Usually hold a stick with left hand (i'm a left hander) when running at night , so for 2nd round , held on right hand . It felt a bit funny and not used to it yet , but this exercise actually helps the running form and hand movements practise .
2. For the first time , used the Admiral shoe which my brother gave me , it felt light but didn't have enough asorbency .Wanted to season the shoe anyway since its new .
Ended the run , with tired legs and woke up the next morning later than usual .
Duration of workout : 1 1/2 hour
Location : Taman Desa
Mileage : Approx. 14 km
There were two experiments done :
1. Usually hold a stick with left hand (i'm a left hander) when running at night , so for 2nd round , held on right hand . It felt a bit funny and not used to it yet , but this exercise actually helps the running form and hand movements practise .
2. For the first time , used the Admiral shoe which my brother gave me , it felt light but didn't have enough asorbency .Wanted to season the shoe anyway since its new .
Ended the run , with tired legs and woke up the next morning later than usual .
Duration of workout : 1 1/2 hour
Location : Taman Desa
Mileage : Approx. 14 km
Wednesday, March 09, 2005
(8/3/05)-Run at track
There was no more soreness or aches in my leg . I'm happy by the quick healing and I give glory to God .
The menu is a simple easy menu today .
Warm up : 400 m
5.2 km ( 24 min 32 sec ) = 4 min 43 sec per km pace
Stretching , THEN I FELT a BIT OF ASTHMA ATTACK , quickly used my inhaler ,and immediately back to normal before the next menu .
1.6 km (6 min 51 sec) = 4 min 16 sec per km pace
1.6 km (6 min 39 sec) = 4 min 9 sec per km pace
I'm happy because I manage to sprint the last 100 m with Azwar all out ( or > 90 %) without getting any injury from my weak hamstring . Its has been a long time since I sprint at 90% rate. Nevertheless , I don't intend to sprint at 100 % rate , I'm not a sprinter and don't see the need for this in a trainning or even a race , unless needed .
Warm down : 800 m
Duration of workout : 1 hour
Location : Kg Pandan Sports Complex
Mileage : 9.6 km
The menu is a simple easy menu today .
Warm up : 400 m
5.2 km ( 24 min 32 sec ) = 4 min 43 sec per km pace
Stretching , THEN I FELT a BIT OF ASTHMA ATTACK , quickly used my inhaler ,and immediately back to normal before the next menu .
1.6 km (6 min 51 sec) = 4 min 16 sec per km pace
1.6 km (6 min 39 sec) = 4 min 9 sec per km pace
I'm happy because I manage to sprint the last 100 m with Azwar all out ( or > 90 %) without getting any injury from my weak hamstring . Its has been a long time since I sprint at 90% rate. Nevertheless , I don't intend to sprint at 100 % rate , I'm not a sprinter and don't see the need for this in a trainning or even a race , unless needed .
Warm down : 800 m
Duration of workout : 1 hour
Location : Kg Pandan Sports Complex
Mileage : 9.6 km
Monday, March 07, 2005
(7/3/05)-Short recovery run
Only ran 5.4 km coz legs especially the thighs were feeling sore after yesterday's race . It seems there were some other runners who didn't feel any soreness .
It seems I have soreness coz i ran faster than I trained . Thus it meant I have not been training with enough speed .
But then , I always push myslef in a race , who doesn't . I always feel ache after a race .
Conclusion , need to train more at race pace so that when run race , it will just be just like one of those training runs .
Duration of workout : 33 min 34 sec
Location : Tmn Bukit Jalil
Mileage : 5.4 km
It seems I have soreness coz i ran faster than I trained . Thus it meant I have not been training with enough speed .
But then , I always push myslef in a race , who doesn't . I always feel ache after a race .
Conclusion , need to train more at race pace so that when run race , it will just be just like one of those training runs .
Duration of workout : 33 min 34 sec
Location : Tmn Bukit Jalil
Mileage : 5.4 km
Sunday, March 06, 2005
52 nd placing out of 1200 placing in KLIM 10 KM run :)
I had a satisfactory race .Its still not as good as 10 years ago where I would be getting top 30 , but looking back at injuries which hampered my training , I would say this is satisfactory .
Anyway , happy at least get medal ( Medal only given for top 100 in 10 km race ) . Wanted to join KLIM race few years ago , submitted form but because of something happen , couldn't take part . This time can take part .
I'm still looking forward to my top form and getting even better timing next time .
I just went at a constant speed today of 4 min 27 sec per km pace .
CONCLUSION : WHAT GETTING 52ND PLACE MEANT :
1. There are 51 other people better than me .
2. Need to train speed more and add in more mileage .
3. I noticed in another category for the 10 km , there was an old man who looked 60 years old and he was so much faster than me after middle of the race, so I still have a lot of work to do even though he is not in my categary . .
4. This is a race where I believe I can gauge where I stand as a lot of runners and elites was taking part in this race .
Duration of workout : 44 min 34 sec
Location : KL City and Dataran Merdeka
Mileage : 10 km
Anyway , happy at least get medal ( Medal only given for top 100 in 10 km race ) . Wanted to join KLIM race few years ago , submitted form but because of something happen , couldn't take part . This time can take part .
I'm still looking forward to my top form and getting even better timing next time .
I just went at a constant speed today of 4 min 27 sec per km pace .
CONCLUSION : WHAT GETTING 52ND PLACE MEANT :
1. There are 51 other people better than me .
2. Need to train speed more and add in more mileage .
3. I noticed in another category for the 10 km , there was an old man who looked 60 years old and he was so much faster than me after middle of the race, so I still have a lot of work to do even though he is not in my categary . .
4. This is a race where I believe I can gauge where I stand as a lot of runners and elites was taking part in this race .
Duration of workout : 44 min 34 sec
Location : KL City and Dataran Merdeka
Mileage : 10 km
Thursday, March 03, 2005
(3/3/05)-Last pia kau lat before KLIM 10 km race
Met Azwar , Ronnie and Adam for my first evening run at Lake Gardens . Have never run there in the evening before , just morning . It was very cool . It was suppose to be a leisure run . Found ourselves going faster and faster every lap .
Each lap 2.3 km
1st lap : 12 min 41 sec ( 5 min 30 sec per km pace )
2nd lap : 12 min 01 sec ( 5 min 13 sec per km pace )
3rd lap : 11 min 48 sec ( 5 min 07 sec per km pace ) Feeling a bit of pin in thigh .
4th lap : 11 min 28 sec ( 4 min 59 sec per km pace )
Still feeling a bit of pain in my thigh
5th lap : 9 min 41 sec ( 4 min 12 sec per km pace )
I felt like going fast for the last round , Azwar followed me . This guy really brings out the best in me today and I salute him .We ended with a mad sprint , breathless but satisfied with the pia kau lat work out before this Sunday .
Friday , Saturday , I will be resting .
Duration of workout : 57 min 39 sec
Location : Lake Gardens
Mileage : 11.5 km
Each lap 2.3 km
1st lap : 12 min 41 sec ( 5 min 30 sec per km pace )
2nd lap : 12 min 01 sec ( 5 min 13 sec per km pace )
3rd lap : 11 min 48 sec ( 5 min 07 sec per km pace ) Feeling a bit of pin in thigh .
4th lap : 11 min 28 sec ( 4 min 59 sec per km pace )
Still feeling a bit of pain in my thigh
5th lap : 9 min 41 sec ( 4 min 12 sec per km pace )
I felt like going fast for the last round , Azwar followed me . This guy really brings out the best in me today and I salute him .We ended with a mad sprint , breathless but satisfied with the pia kau lat work out before this Sunday .
Friday , Saturday , I will be resting .
Duration of workout : 57 min 39 sec
Location : Lake Gardens
Mileage : 11.5 km
(3/3/05)-Got A Timex at last !!
Thanks to Ajeep who mentioned in http://pm1.blogspot.com shoutbox that Cash Converter was selling NEW Timex watches at a very good price . It seems Cash Converter bought the watches from a watch shop that was closing down thus the low prices . I got mine at RM79 ( Usual price RM 200 +) , with 30 lap memory .
With a Timex , now I can :
a) Time each of my lap
b) Be more accurate in analysing my speed from the lap times that I run .
c) No more remembering the time for each lap when using the old stop watch
d) No more estimating and averaging my lap times .
Hurrah !!
With a Timex , now I can :
a) Time each of my lap
b) Be more accurate in analysing my speed from the lap times that I run .
c) No more remembering the time for each lap when using the old stop watch
d) No more estimating and averaging my lap times .
Hurrah !!
(2/3/05)-Smelly night run
Came back late from work and by the time start running , already 11:25 pm . So just ran anyway , at certain parts of the route today very dark and certain route very smelly, I think there was some open burning near some construction area .
Went at 5 min 30 sec per km pace but felt thigh pain at the last 1 km .Wanted to go for extra round but thought better not as the 10km KLIM race is this Sunday . Will add in more mileage after the race to prepare for the next run , The Kedah 12 Hour run !!
Duration of workout : 44 min
Location : Taman Desa
Mileage : 8 km
Went at 5 min 30 sec per km pace but felt thigh pain at the last 1 km .Wanted to go for extra round but thought better not as the 10km KLIM race is this Sunday . Will add in more mileage after the race to prepare for the next run , The Kedah 12 Hour run !!
Duration of workout : 44 min
Location : Taman Desa
Mileage : 8 km
Tuesday, March 01, 2005
(1/3/05)-Run with Justin
We both came with high expectations and wanting to do high mileage in the menu , in the end it was shorten coz not feeling well . The menu was :
1.2 km warm up
2 km timing ( 8 min 50 sec )
2 km timing ( 8 min 50 sec)
1.2 km warm down
I really feel my speed gone already , was quite tired at fast pace . I think i can blame it on my injuries and not being able to train at fast pace becoz of it .
Question : Will I get medal at KLIM 10 .7 km run this Sunday ??
Duration of workout : Approx 1 hour
Location : MPSJ Stadium
Mileage : 6.4 km
1.2 km warm up
2 km timing ( 8 min 50 sec )
2 km timing ( 8 min 50 sec)
1.2 km warm down
I really feel my speed gone already , was quite tired at fast pace . I think i can blame it on my injuries and not being able to train at fast pace becoz of it .
Question : Will I get medal at KLIM 10 .7 km run this Sunday ??
Duration of workout : Approx 1 hour
Location : MPSJ Stadium
Mileage : 6.4 km
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