(20/7/05-28/7/05)-Wednesday to next Thursday

I'll be off to Aceh again for some Tsunami relief work where we will be organising some games and telematches for the kids who are affected by the tsunami . It will be a different experience for me unlike the previous trip where it was more of medical work .

There won't be any blogging or running during this time but I hope i'll still have some chance to run over there . Otherwise , it will be more of a tapering session before the Klang 10 K end of this month .


Thanks for reading !!

(18/7/05)-Run with Justin

Ran with Justin today . I couldn't run long coz my leg was still sore from Saturday and Sunday's combine mileage of approx 37 km . Justin was aiming for 15 km whereas i didn't want to aggravate my sore and I opt for half of this only . But it was a nice run and a change from the routine . Only certain parts had gentle slopes in which we attacked it a bit .

After that I left and Justin continued his journey .



Distance : 7 km
Duration of work out :Approx 36 min
Location : Near Justin's hse


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

(18/7/05)-2 hour long run

Ran this undulating hilly route today . 1st 5 km was fast but after that just at normal speed . Saw Jamie and his friend Simon running on the opposite direction near the Tennis courts . Simon was carrying a backpack on his back during the run . I would have really struggled if it was me . Heard he is an ultra -marathoner . Cool !!

On the way back , near Bank Negara , caught up with Eric and I slowed down my speed and we chatted as we headed back to Bukit Aman .

Legs felt like jelly after that .

Was fortunate to replenish energy with lunch buffet at Hartz Chicken Buffet coz it was my bro's birthday .

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


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

(16/7/05)-Tree blocks route

Ran again with Howard the usual Saturday long run in the early morning ( 5.45 am) .Haven't been doing this coz of other races the previous weeks . There was a big tree which was felled by the heavy rain and it blocked our path which was the width of 2 cars . We had to slowly go around this tree each time we came to it coz one wrong step and we will fall and roll down the steep hill on our right . Furthermore , there was not much light at this time of the day and some of the lights were not functioning

It was a great run and managed to attack the hilly sections but not as fast as our earlier runs few weeks ago.After that, got home to sleep for about an hour .


Distance : 16.5 km
Duration of work out :Approx 1hour 45 min
Location : Bukit Jalil


# of times used
Asthmatic inhaler and remarks : 1 1/2 time used inhaler , breathing didn't feel normal before the run

(12/7/05,Tuesday)-1 hour drive ,15 min run !!

Left USJ at 6.10 pm and in normal circumstance would have arrived at track by 6.45pm , instead the jam was worse than usual because i think there was an accident as per announced by the radio , although i didn't see it . By the time arrived , it was already 7.10pm .Coach was on the phone an the gang was having a 1km x 3 set and just finished the 1st set .

Without proper warm up and a bit of stretching I followed them for the 2nd set and managed 3 min 45 sec

The last set coach said to go even faster as we were fully warmed up and I got 3 min 29 sec , thanks to Justin's turbo in which i was behind him when he turbo the last 80 m and it was a pull factor for me , I just couldn't catch up with him at the end line . Anyway , it was a PR 1 km for me , coz previously in May , I did 3 min 41 sec . :)

It began to rain , and coach said that's the end of traininng . I wasn't satisfied and wished there was more . Just did a 3 lap warm down after that

At night at 11 pm , since still have some energy , played futsal with some friends .





Distance : 3.2 km
Duration of work out :15 min !!
Location : Kg Pandan Sports Complex


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

(9/7/05)-Run 13km at KLCC

In the morning , decided to go to KLCC to run as haven't been running there . I wanted to go for the 13 round but only managed 10 round . Going to KLCC on a Saturday morning was a breeze , no jam , 7 .30 am , but running around the undulating KLCC wasn't such a breeze .

Need to put in more mileage .



Distance : 13 km
Duration of work out :1 hour 10 min 28 sec
Location : KLCC


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


In the evening ,I wanted to buy the Renoma quick dry briefs which Jamie was bloging about and I didn't know Jusco was having a members sale , there was a 15 % discount on apparels and I got it at 25.40 instead of 29.90 for 3 !! Tried it today (Sunday ) and it was excellent and comfortable .

(6/7/05 & 7/7/05) -Yesterday and Today

(7/7/05)-Today ,Track

I was not sure whether to go to track or not , wasn't really sure if my skin have healed . It did feel better after seeing the doctor . Modern medicine really works !

I had to go to track when I found out Ronnie was there and he was going to submit the form for the Putrajaya Half marathon and he was going this Saturday . So i decided to go so that i could pass him my application .

Coach didn't come so Ah Wah took over and told us to do 400m x 16 .

My average timing per 400 m was 1 min 29 sec except for twice where it was 1 min 40 sec .

The last round was all out at 1 min 12 sec .

It was a good trainning and I think the swimming helped a bit unless I'm just psychologically "tricked" (Can't remember what's the word) or just all in the mind .

After that warm down with this new guy called Kok Meng .

Looking forward to more speed work next Tuesday .


Distance : 7.5 km
Duration of work out :Approx . 1 hour
Location : Kg Pandan Sports Complex


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




(6/7/05)-Yesterday

I had to swim as my skin discomfort have not completely heal yet making it hard to run . I swim the wrong way , my head doesn't go under water so i use more energy when swimming . Panting after every 20 m of swimming , its like running a 400 m at 90 % pace !! .

This is my version of free style .

(4/7/05 , Monday)-Recovery swim

Legs still a bit sore from Ipoh run . Abrasion still there . Mood a bit down coz of this abrasion which results in constant suffering . For my recovery , I just did some swimming . Not sure when can start running again .

In fact , by Tuesday ( 5/7/05) , legs not sore anymore but coz of the abrasion still can't do much .......:( :( :(

(3/7/05 ,Sunday)-My first half marathon-Ipoh International Run

2 DAYS BEFORE RUN:

I wasn't sure to take part or not coz i had some skin abrasions at the groin area and whenever I run or walk I felt very uncomfortable . In fact I tested on Friday night by playing football and i couln't run so fast during the game . I then decided to solve the problem by pasting plasters at that area .


THANKS

Before the story began , I need to thank :
1. Jason for fetching us ( Me , Ronnie and Rachel ) to Ipoh
2. My brother in law for letting me stay in his house and waking up so early to fetch me to the starting line.
3. C M for fetching us ( Rohaizad and I) back to KL .

THE RACE BEGANS :

Being my first half marathon , I decided to just go slow the 1st half and faster the second half thus :

1st 10 km = 49 min
11th km = 6 min ( slow down abit to prepare turbo)
Last 10 km = 46 min

SOME STRATEGY :

1. Enjoy the race and scenery .
2. Smile when running
3. Wave when running ,if have spectators ( some people did respond , some no respond but surprised)
4. Target the immediate runner in front of me 1 by 1 even though different category and then having fun in "potonging" sayur them 1 by 1 . ( I think they are the ones who didn't pace themselves and went too fast during the starting)

DISCOMFORT :

Because of the groin skin abrasions I had to adjust underwear at least every 1 km . It was a most uncomfortable run and I tried to block away the discomfort by running faster but the discomfort is just there . Could have got even better timing if not for this problem .

NEW FRIEND :

Always saw this Pacesetter veteran member at most races which i join this year , and chatted with him when taking the numbers on Saturday and after the run . In fact , I did run with him for awhile at the 4 km mark .His name is Mr Yee .

There was also this short malay guy whom I have seen before He is very fast an I chatted with him after the run . His name is Hamidon . I invited him to Kg Pandan track , hope he comes .

CONCLUSION ;

Being my first half marathon , I was quite satisfied with my timing , pace , leg strength and breathing but not satisfied with the discomfort . But nevertheless , this problems can't be avoided but at least I know if it happens again, next time I have to use plasters .


Distance : 21 km
Duration of work out :1 hour 41 min 18 sec
Location : Ipoh


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