(26/6/05)-SUBANG JAYA 10 km RACE-Berjaya !!

NOTE : FROM 27/6 TO 29/6 ( MONDAY TO WEDNESDAY) , THERE WON'T BE ANY BLOGGING COZ I'LL BE AWAY TO DAMAI LAUT , NEAR LUMUT I THINK , FOR A HOLIDAY AND WON'T BE ACCESSING THE INTERNET .BLOGGING WILL START AGAIN EARLIEST BY WEDNESDAY OR THURSDAY . THANKS FOR READING ;)

GOAL BEFORE RACE :

1. To get below 45 min ( Achieved ! )
2. To get below 30th placing (Achieved !)
3. To beat a certain somebody (not sure if possible coz he is quite fast) ,I won't mention the name ( Achieved !!)


SHOE :

The day before race , not sure what shoe to wear , I had 3 choice :
A) My a bit heavy Brooks but comfortable and I race in it before
B) My light and cooling Addidas but always gives me discomfort
C) My light but cheap Admiral which I confidently use for track but never for race before

I chose C) Admiral coz the day before the run , I went around shopping and jalan jalan in My Addidas and it still felt uncomfortable .


The route :

It was the 1st time i took part in this race and I was told its fairly easy coz the routes are mainly flat . In fact , Thanks to Justin ( http:pm19.blogspot.com) who took me along the route on Thurs night before the race for me to get a feel of it . Didn't really "feel" it coz we were driving but can only strategise and estimate where are the hard parts . After running this race , I felt its not really easy coz its like a Giant KLCC where KLCC had gentle shots slopes and only a short stretch is flat . Thus this route has gentle slopes but long long slopes,or it felt very long in a race .

Excerpts of the race :

STARTING : Started of at intended pace .

5KM MARK : Saw that person that I wanted to beat ,overtook him , he didn't fight back coz i looked behind a few times but coudn't see him .At this mark ,I could see Ronnie far ahead with his trademark cap and then Justin with his trademark run but couldn't be any threat to them . Saw Justin all the way till the last 500 m .

LAST 3 KM : Hoping race would end soon ,legs and breathing tired .

LAST 2 KM UP THE LAST SLOPE : Suddenly , Mr. Shine appeared out of no where I found out later he was targetting me and following me behind but I didn't see him at all . I stepped up my pace and lead until the U-turn At this last 2 km , thanks to Shine's pressure , I overtook 2 people who were leading for a long time and 1 of them was David Nyhouse who is a 3 hour 15 min + marathoner .

LAST 500 M : My breathing fast and my legs tired , Shine still have energy and he finally overtook me , I didn't have anymore fight in me and let him overtake while I just maintain my pace .


FINISH LINE : At the finish line , got a medal and 28th place and an extra surpise for the top 30 is some gift hampers , so took home a medal and an extra gift hamper .

CONCLUSION :

I 'm happy with how the run went and managed to achieve my goals as written on top .

Next race : 3/7/05 : Ipoh Half Marathon , MY FIRST HALF MARATHON !!



Distance : 10 km
Duration of work out :42min 07 sec
Location : Subang Jaya


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing normal but since its a race used it just in case .

(23/6/05 and 22/6/05)-KLCC and Futsal

KLCC Thursday ( 23/6/05)

Ran with Justin . Wanted to go at least 13 laps and try to PR but as I ran and I calculated the time and found that it was impossible . May be another day then .

Overall it was a good run where I attacked the hills .

Friday and Saturday will be rest day before the Subang 10 km run .

Chatted with Ronnie , Tey and Justin after the run and one of the subjects was the Kedah 12 hour run . Its been few months already since that crazy run and we are still talking about it . Imagine the excitement this run creates even after many months !!

Distance : 11.7 km
Duration of work out :Approx 52 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , STILL breathing normal .



FUTSAL Wednesday (22/6/05)

Played futsal at night . This game is getting popular with so many centre's mushrooming everywhere .

2 years ago the scenario in Pertama Complex :

Me : " Cik , ada kasut futsalkah "
Sales asst. : " Apa ? Football ? "
Me : " Futsal "
Sales asst . : "Apa itu ?"
Me : "Indoor soccer , atau ada turf shoe kah ? ( turf shoe for hockey )
Sales asst . : " Ada sini ada banyak , boleh pilih "

In the end I had to play futsal using turf shoes as no futsal shoes around yet coz the sport wasn't that popular at that time .

Nowadays , there are many choices of futsal shoes .

I have just started playing futsal again and i'm still using turf shoes .

Futsal is part of my "active rest" from running . I think it helps build up some fast twitch muscles .

(21/6/05)-Back to track after long break

I was excited to do some speed work again . It has been 2 weeks break approximately .Coach didn't come and his son took over . It was fairly an easy day .

The menu :

Warm up : 400 m

70% pace : 400m x 2

50m slow 50 m fast for 400 m

400 m x 9 2:20 min set time :

Lap 1 : 1 min 25 sec
Lap 2 : 1 min 21 sec
Lap 3 : 1 min 21 sec
Lap 4 : 1 min 27 sec
Lap 5 : 1 min 30 sec
Lap 6 : 1 min 35 sec ( Less energy already)
Lap 7 : 1 min 27 sec ( Getting a bit spirited again)
Lap 8 : 1 min 34 sec ( Less energy again)
Lap 9 : 1 min 20 sec ( Last lap so go faster)

Warm down : 800m

Was starting to think why i went a bit faster and there can be 2 reasons :

1. Long time didn't do speedwork so "semangat " to do it

or

2. Recently have been playing futsal so may be it helped ?

I'm not sure wat is the answer myself .



Distance : 6 km
Duration of work out :Approx 1 hour
Location : Kampung Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(20/6/05)-3 days updates

Came back from Sabah Saturday eveninig . Was a great trip coz my first time there . 2 1/2 hours by plane to KK and 3 hours by Unser to Kota Marudu .Ran only once along the trunk road which was a bit narrow and had a few cars and I just ran to and fro up to approx 4 km on 17/ /6/05 , Friday . The run was at 6.30 am but it was like 9 am at KL already !!


On Sunday , just ran a boring 3 to 4 km on my house treadmill for 30 min . My treadmill needs to be serviced already Its very noisy and doesn't move well at times and can be very dangerous .


TODAY , (20/6/05) , Ran at Bukit Jalil with Michael .

10.8 km at approx 5 min 5 sec per km pace . 1 round was 2.7 km and the stats was :

Round 1 : 17 min 50 sec
Round 2 : 13 min 45 sec ( Could have been faster but stopped twice , once to tighten shoe lace and once to loosen it as I found it was too tight ! )

Round 3 : 14 min 30 sec ( Less energy already )
Round 4 : 13 min 39 sec ( Last round so when a bit faster)



# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(15/6/05)-P R at KLCC before going Sabah

NOTE : FROM 16/6 TO 19/6 ( THURSDAY TO SUNDAY) , THERE WON'T BE ANY BLOGGING COZ I'LL BE BUSY WITH SOME CHURCH WORK AT SABAH AND WON'T BE ACCESSING THE INTERNET .BLOGGING WILL START AGAIN EARLIEST BY SUNDAY OR MONDAY . THANKS FOR READING ;)

I wanted to pia a bit just in case I don't get to run at Sabah . Found out from Ronnie at his shoutbox that he was going to do a 10 lapper at KLCCC which was what i had in mind . By the time I arrived , he was already on his 4th lap . Nevertheless , we talked and ran averaging 6 min 45 sec per lap . He stopped at his 8th lap which was my 4th lap and I continue running . Saw Kenneth , Rohaizad , Karim , Jamie , Julian and Newton too , (and also other girls and strangers at the park ) . Great scenery !


I wanted to try to get a P.R and in the end got it for a 5 min per km pace . Enjoyable run overall .

Distance : 13 km
Duration of work out :1 hour 5 min 7 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(14/6/05)-Run at Howard's "dogful" neighbourhood

I have recovered from my sickness . Pace and strength back to normal . But the run with Howard was very scary .

I was suppose to go to track but was late so thought of just running with Howard . First time running in this area at Bandar Puchong Jaya. There were dogs everywhere belonging to the neighbours . Howard says the dogs knows him so no problem , i was thinking , yah but the dogs don't know me .

I had to run with alertness as there were dogs suddenly barking especially those inside the houses . Learnt a thing or 2 from Howard on how to deal with dogs , for example bring up your hand and charge at the dog and kick it if it wants to attack you .

Nevertheless , its was a good run and better than Sunday's with a pace of 5 min 26 sec per km .

11PM :

Joined some Chinese friends for futsal at Sri Petaling where we had a friendly match with an Indian team , we lead at first but after that lost our concentration and lost the match .




Distance : 9 km
Duration of work out :49 min
Location : Bandar Puchong Jaya


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(12/6/05)-Ran even though sick

Felt a bit sick but I thought it was nothing . So in the morning met Ronnie , John and Yee Meng an ran the Hartamas rooute . At first I could follow them , after the halfway mark , my legs were struggling and I couldn't follow them anymore

It took me about 51 min to reach Hartamas .

Coming back was even more struggling and it took me 1 hour 10 mins to reach Bukit Aman . The viruses in the body really affected my strength and pace and I just kept JOGGING , not even running an hoping to reach Bukit Aman soon .

Moral of the story is don't run when sick .

Distance : 20 km
Duration of work out :2 hour
Location : Bukit Aman to Hartamas and back


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(11/6/05)-Easy run with Howard and Michael-legs heavy

Ran very early today at 5.30 am . Its been a long time since I ran so early with Howard as i have been going to the time trial every Saturdays . In fact I was chosen to represent Pacesetters , its an honour but I won't be free on the race day .

The time trail was just to see my capability and as a training .

Legs felt very heavy especially going up hill It wasn't like usual where it was easier going up hill Perhaps a week of inactivity ( went to Genting) attributed to this but i know it will be normalise very fast again .

The average pace was a almost 6 min per km pace .

Distance : 13.5 km
Duration of work out :1 hour 20 min
Location : Taman Bukit Jalil


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(10/6/05)-Short run through pasar malam

Decided to just run at Taman Desa . Pasar malam was on , there were lots of cars and people and it slowed me down coz of the congestion at certain point .

There was a bit of pain , like a cramp at the top of the thigh I suppose due to the muscles that were used when I played futsal last night .

Coz of the pain , I just went 1 round instead of two .

Very low milegae this week .

Distance : 5.4 km
Duration of work out :32 min
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(10/6/05)-Report on Pacemaker Anniversary Run (PAR) and apologies

I'm back !!

I apologise for not writing report earlier . Immediately after the Pacemaker anniversary run ( organised by Ronnie and the PM gang) , I was really tied up preparing my power point for the teaching for a children church camp at Genting . The camp was from 5th to 9th June . I only ran about 8 km at Genting . There wasn't much chance to run there .The thin air was good trainning but I don't think the trainning was enough .



THE PAR RUN (4/6/05):

It was a well organised run by Ronnie (http://pm1.blogspot.com) , well done !! I got no regrets .

Came out 3rd and very happy to PR .

Analysis of the split times per lap :
(1.3 km per lap)


Lap 1 = 5 min 10 sec = 3 min 58 sec per km lap = Others went fast an I followed
Lap 2 = 5 min 50 sec = 4 min 29 sec per km lap = Couldn't catch up with the 1st ( Toh) and 2nd ( Chen) placed runners

Lap 3 = 5 min 59 sec = 4 min 36 sec per km pace= 1st and 2nd can't be seen anymore

Lap 4 = 6 min 12 sec = 4 min 46 sec per km pace = Justin shouted out i'm 3rd and I just need to maintain

Lap 5 = 6 min 02 sec = 4 min 38 sec per km pace = John ( http://johnwm.blogspot.com) suddenly came near and my position is threatened !!

Lap 6 = 5 min 58 sec = 4 min 35 sec per km pace = I so scared that I quickly on my turbo again .

Lap 7 = 5 min 36 sec = 4 min 18 sec per km pace = Turbo had to continue so that I maintain my position .

Lap 8 = 5 min 33 sec = 4 min 16 sec per km pace = Maintain about same speed to maintain position , PR and my last 1 km usually faster a bit .

The turbo helped coz if i'm not mistaken , John was just 10 sec behind me at the
finish line .

Total time and P.R :

46 min 22 sec


Overall , race was quite tiring but i'm satisfied . Still need to train harder .


Distance : 10.4 km
Duration of work out :46 min 22 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , just in case as this is a race .

(2/6/05)-Hard breathing at track

Ronnie could hear me breathing as I came behind him to finish in front of him during the track session for the 1 km . Without looking at the back , he knew it was me the asthmatic guy .

That was how hard I breathed today to push myself . And NO , I didn't feel asthmatic at all !! Usually I was conscious of my breathing and don't like to let people hear my breathing . But I suppose its good to push just a bit harder to improve .

I arrived on time but coach didn't come today . Siah was in charged of the menu and it was :


1200 m ( Warm up with Ronnie)

800 m ( Warm up with the rest, inclusive some fart leg)

3 km x 1 = 12 min 41 sec ( 4 min 13 sec per km pace)
2 km x 1 = 8 min 26 sec ( 4 min 13 sec per km pace)
1 km x 1 = 3 min 44 sec ( Run until Ronnie hear me breathing)

5 x 400 m ( 1st 4 laps average 1 min 27 sec as I was targetting a countdown on my watch of below 1 min 31 sec per lap pace)

Last lap just jog as I thought we went thru 5 laps already and I already 0 energy .

Overall , it was a tiring workout but I was satisfied with my timing especially in the 3 and 2 km where I ran a consistent pace .


Distance : 10 km
Duration of work out :Approx. 1 hour
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing like normal human I think .