(28/12/06-Run with stories)

Thursday

Had an easy run with Justin and Adam .Adam entertained us during the run with 2 Hallmark movies that he watched . Interesting movies i would say . Both about Christmas . I then entertained them with 1 movie I saw . Its about a will by an old lady .

Distance : 11 km
Duration of work out :Approx 1 hour 5 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK but a just bit laboured 10 mins after the run

27/12/06-Wednesday morning and afternoon

Monday

No run ,Christmas , makan , makan makan !!


Tuesday


Suppose to run at Lake Garden , When about to head there , wife calls to say KLCC train all jam and not moving . I'll have to come and fetch her first . I said , might as well I come and we watch a movie there.


WEDNESDAY ( Morning)- Ran accidentally with Lai

After droppping wife at KLCC . Decided to run at KLCC . 1st thing I headed for the toilet . When I came out from the toilet , I saw some one that looked like Lai. I thought may be I should run with him so I went to the other side and reconfirmed its him . He was on his 6th lap whereas I was just starting . Nevertheless , he continued with me all the way till the last 2 rounds where I went the opposite direction instead .

Total laps :
Kenny 10 laps
Lai 16 laps !!

Distance : 13 km
Duration of work out :Approx 1 hour 25 min
Location : KLCC


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


WEDNESDAY (Afternoon)-Ran with Justin , Adam and John

Ran myself the 1st 5.5 km loop first . It was very hot at 5.30 pm.


Then ran with the rest .Its been a long time since running with Adam and John . Adam will be coming to Lake Garden more often coz he is no more outstation .John was having his recovery since his splendid Marathon in Chengmai of 3 hr 33 min 8 sec !! Kudos to him !!

Distance : 11 km
Duration of work out : Approx 1 hour 5 min
Location : Lake Garden


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

(24/12/06-Rain with some rain)

Saturday

No run , Rest day !!


SUNDAY


Suppose to wake up 5.30 am to run with Ronnie to Sri Hartamas but didn'r as I overslept coz came back from THe Curve at 12 am on Saturday and was tired of all the walking around .

Afternoon .

Decided to go for a run outside my hse at 4. 20 pm .

1st 7 km wheather looked like it was going to rain .
8 th km to 9 th km : It poured heavily , I told God to pls stop it temporary.
10th to 14 km : God stopped the rain , it was back to nice weather again , not to sunny nor hot .

Distance : 14 km
Duration of work out : 1 hour 33 min 48 sec
Location : Tmn Desa


TOTAL WORK OUT FOR THIS WEEK : Approx. 73.9 KM ( 36.1 km more than last week, Approx 50% increase, actually some book says only 10% increase every week or the most is 25% increase)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , felt a bit asthmatic after 1.5 km , kept having the same feeling till 25 minutes then it was back to normal . when I had this feeling , it was harder than usual to go up the hills .

(22/12/06-Friday - Run with Lai)

It was also cool at Lake Garden . In fact , this past few days in has been pretty cool in the mornings . ( Perhaps due to the coming rainy season ?? ) I was late , as Lai had already ran 3 laps . I continued with him another 5 laps at a slow talking pace.


Distance : 13.5 km
Duration of work out : Approx 1 hour 23 min 31 sec
Location : Lake Garden



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

(21/12/06- Morning and Evening)

21/12/06- Morning -Ran with a tan

It was again cool at KLCC and no hot sunlight , just a bit . After running , I got home and found that I have became darker at the hand area .I found from Justin in the evening that even slight sunlight can get us tan .


Distance : 8 km
Duration of work out : 45 min 08 sec
Location : KLCC



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


21/12/06-Evening

Ran with Justin , Ronnie and Lai . It was a great run.


Distance : 8 km
Duration of work out : 46 min 22 sec
Location : Lake Garden



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

(20/12/06-Ran with a bit of rain)

Yesterday it was running with a bit of pain , today with a bit of rain . More of a slight drizle in the morning at KLCC . It was very cooling even at 8 am . In fact , it looked liked Genting coz I could see The KL Tower covered with mist !! . It was a nice cooling relaxing run


Statistic :

1st 5 laps :Approx 6 min 10 sec to 6 min 31 sec per km pace


Last 3 laps or last 3.9 km

:5 min 44 sec per km pace , 5 min 21 sec per km pace

and last 1.3 km = 4 min 40 sec per km pace



Distance : 10.4 km
Duration of work out : 1 hour 2 min 27 sec
Location : KLCC



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

(19/12/06-Ran with a bit of pain at ribs)

Breathing back to normal today . So speed will have to be normal again . Ran by myself at first . Not sure why , but there was a small pain at the ribs as I ran . After running for about 15 minutes , the pain went off . Joined Justin after that .

Statistic :

1st 8 km :Approx 45 min 31 sec ( 5 min 41 sec per km pace)
next 5.5 km :29 min 57 sec ( 5 min 26 sec per km pace)


Distance : 13.5 km
Duration of work out : 1 hour 15 min 28 sec
Location : Lake Garden



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

(18/12/06-Morning-Ran very slow at KLCC)

MONDAY MORNING

I literally ran very slow coz yesterday's asthmatic feeling was still there . Didn't use inhaler coz it was mild .Had energy for very very slow pace only . The asthmatic feeling was gone after running for 25 mins . There is no more of that feeling as I write this blog.

How slow was I ? ( Note my usual run at KLCC is usually at least 7 to 8 min per lap )

Lap 1 : 11 min 30 sec !! ( 8 min 50 sec per km pace !!)
Lap 2 : 11 min 24 sec ( 8 min 46 sec per km pace)
Lap 3 : 10 min 53 sec ( 8 min 22 sec perkm pace)
Lap 4 : 11 min 27 sec (8 min 48 sec per km pace , coz drink water)
Lap 5 : 10 min 25 sec ( "Just faster a bit " , 8 min per km pace )

This was how slow I was .
Haven't been so slow before !!


Distance : 6.5 km
Duration of work out : 55 min 41 sec
Location : KLCC



# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , feeling a bit of congestion in chest area at first .

(17/12/06-Asthmatic feeling)

SATURDAY

No run .

Distance : 0
Duration of work out :-
Location : -


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



SUNDAY

Spoke to Justin at 8.30 pm on the phone :

Kenny : "Hi !"
Justin : "Hi! How are you ?"
Kenny : (Hesistated to answer) "Fine"


"Fine" , that was the usual answer when people ask us how we are even though we are not fine . Now I remembered why I hesistated to answer . I woke up this morning with an asthmatic feeling . Didn't need any inhaler though . Still feeling a bit of congestions as I write this blog .

Busy and didn't feel like running today because of this feeling . Hope tmw will be back to normal feeling .


Distance : 0 km
Duration of work out : -
Location : -


TOTAL WORK OUT FOR THIS WEEK : Approx. 37.8 KM ( 6 km more than last week, hope to put in more mileage next week)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , feeling a bit of congestion in chest area .

(15/12/06-Run with Rojak feeling)

1 pm : Had a big bowl of Sarawak Laksa ( The one at Nam Chuan Restoran at Lucky Garden ,Bangsar is the best , RM 4 and delicious !!)
4.45 pm :Felt hungry and had some Rojak and Chendol ( The one at Taman Desa is the most crispiest!!)
5.30 pm : Tried to pangsai out , but can't .

No choice but to go to run feeling rather full . Met Ronnie and Justin and ran with them .( By the way, coincidentally ...R for Ronnie , R for Ro ... J for Justin , J for Jak =
Rojak !)

4 laps around the lake :

My lap time :

Lap 1 : 13 .02 ( 5 min 40 sec per km pace)
Lap 2 : 12. 36 ( 5 min 28 sec per km pace)
Lap 3 : 12. 33 ( 5 min 27 sec per km pace)
Lap 4 : 11. 00 ( 4 min 46 sec per km pace)... by myself

Total time :49.14 ( Averaging 5 min 21 sec per km pace)

Distance :9.2 km
Duration of work out :49 min 14 sec
Location : Lake Garden


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

(14/12/06-Evening Workout-At Lake Garden

Ran about 7 km .No more of coughing which I had this morning . There was this guy in front of me about 50 m away . He heard me coming and looked back a few times hoping I didn't overtake him . I didn't intend to overtake him anyway . I followed him for about 3 km till he went for a pee stop at the planetarium . Now I know the planeterium has a toilet on the way . Never noticed it before .


Distance :Approx 7 km
Duration of work out :Approx 45 min
Location : Lake Garden


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

14/12/06-Thursday-Morning 8 lapper at KLCC

Ran 8 laps at KLCC in the morning .It was quite energy sapping towards the middle of the run because there were some mucus in my chest and I had to spit it out by coughing every few meters . Uncomfortable and slowed me down .



Distance :10.4 km
Duration of work out :57 min 14 sec
Location : KLCC


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

(11-13/12/06-My time in Raub)

11/12/06- Monday-Flat road run

I was at Raub for Orang Asli church camp . Stayed in a 2 star hotel / Outside there was the trunk road . I didn't want to go to far so this is what I did :

Run for 15 mins on the trunk road from the hotel ( I found out later it was approx 3 km) and then reverse again .

Timing :3 km ,15 min = 4 min 50 sec per km pace

Reverse back to hotel :
3 km ,11 min= Approx 4 min per km pace

P.S :Leg no more pain !!


Distance :6 km
Duration of work out :26 min
Location : Raub


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



(12-12-06: TUESDAY)

Wanted to run . Slept at 5 pm and woke up at 6 pm , felt asthmatic , didn't run.


Distance : 0 km
Duration of work out : -
Location : Raub



# of times used
Asthmatic inhaler and remarks : 1 times used inhaler at about 7 pm


13/12/06-Wednesday : Back home again

Came back from Raub and reached my house 6 pm . After clearing up some things , by the time it was time to run , it was already 7 pm . Decided to do a quick 5.2 km outside my hilly area.


Timing :Approx 5.2 km ,29 min 46 sec = 5 min 43 sec per km pace


Distance :5.2 km
Duration of work out :as above
Location : Taman Desa


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

(9/12/06 and 10/12/06 - Saturday and Sunday )

SATURDAY

No run . Rest day . Rest the left thigh which was a bit pain on Friday .

Distance : 0
Duration of work out :-
Location : -


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



SUNDAY

Ran in the evening. Undulating Taman Desa route . Hilly .Left thighs not so aching anymore but still a bit . Its healing .


Distance : Approx 11 km
Duration of work out : 1:03:00
Location : Tmn Desa


TOTAL WORK OUT FOR THIS WEEK : Approx. 31.8 KM

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing a bit stressful in the beginning but after 15 mins was OK .


PS : NO UPDATES FROM MON TO WED (11/12 to 13/12) AS I'LL BE GOING TO ORANG ASLI CHILDREN CHURCH CAMP IN RAUB .NOT SURE IF CAN RUN THERE .

(7/12/06 and 8/12/06 Thursday and Friday)

THURSDAY

Suppose to run 2 rounds of Justin's 5.5km loop . In the end , my legs were tired especially the left thigh which haven't recovered . We ended up walking for the last 1 km after running about 4 km.


Distance : as above
Duration of work out :32 min
Location : Lake Garden


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



FRIDAY

Ran at KLCC in the hot morning . Wanted to go for 8 rounds . In the end only 6 rounds coz there was still a bit of pain in the left thigh which haven't recovered from the Marathon yet .

It was a slow run of 6 min 3 sec per km pace.

Distance : Approx 7.8 km
Duration of work out : 47:17
Location : KLCC


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

Some S'pore Marathon pictures

(5/12/06 and 6/12/06) Tuesday and Wednesday

TUESDAY

A short run to burn off the lactic acid . It was rainning so I used my windbreaker .Thighs hurt a bit .

Distance : Approx 4 km
Duration of work out : Almost 30 min
Location : Outside house


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


WEDNESDAY

Suppose to run with Ronnie at Lake Garden . As I was preparing to go , it poured like cats and dogs . Had to change plan and go Mid Valley gym . The 10 min journey became 30 min coz of the rain !

Treadmill : 5 km ,left leg thighs ache a bit . Right leg no pain .

Distance : as above
Duration of work out :32 min
Location : Gym


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

(5/6/06)-I'm back to writing blogs

I'm now a Finisher of 42.195 km ,that's what the finisher Tee from S'pore Marathon says .

I'm happy with this T-shirt for a number of factors .

BUT , 1stly ,I'm back to writing coz:
1. Anonymous encouraged me ,not sure who he/she is ,TQ
2. It seems I'm an inspiration to ashmatics. ( Hope to continue to be)
3. I'll start recording my training again with a simple daily blog for my record purpose.


3 WEEKS BEFORE MARATHON :Backache due to injury from sit-up at gym ,whereby I was supposed to do the easier sit-up but I was lazy to change the machine from a hard level to an easier level . But still ran with some pain. Did complete Pacesetter 30 km run in 2 hour 54 min .

2 WEEKS BEFORE Marathon : Back OK ,not much trainning coz helped out with children church camp at Genting for 5 days ,can see no altitude trainning but did have altitude living :) !!

4 DAYS before Marathon :Wednesday , 5 times diarhea and fever . Prayed to Jesus for help . The next day fever all gone , no more diarhea . Haleluya !!

Conversation with Justin on the week of Marathon :

Kenny : Justin ,as you know I haven't been trainning hard enough coz of all these events the past few weeks .

Justin : I know , base on all this , you better think of just completing the marathon and not set any target time .

Kenny : I believe I can do it , coz I have ran through an asthma attack and I have ran with aches or something like that . It means I think I have determination and this Marathon will need determination from me again .

Justin : Lets see how it goes on that day .

End of conversation .



3 days to Marathon and day of Marathon :

Some phlegm stucked in chest area , a bit of cough caused by phlegm .


The MARATHON Report :

Came with Ronnie and friends .

Still have phlegm . Coughing every few km to try to spit out phlegm . ( S'pore is a fine city , will they fine me for spitting during a race ? )
Used my heavy new Reebok , ( got it at half price in which ori price was RM450),lots of cushioning . Had to use this cause the other Mizuno no more cushioning and after using Reebok for a few weeks ,got used to the heaviness .

Ate and carbo load a lot on Saturday with the gang till stomach bloated . Couldn't shit out on Saturday and even morning before Marathon . No choice but to run at 1 kg heavier .

Strategy was to run 6 min per km pace and base on my split timings every 10 km , it was adhered to .

10 km mark :59 min 54 sec
21 km mark :2:01:25
30 km : 2:57:03

42.195km :4:09:32

At 30 km mark , hit the wall , meaning , my thighs ache , the right inner part of leg pain. I still went on coz of my target to either get a sub 4 or just a little above .There were some motivators along the way , namely the motivational signboards and cheer leading groups . Rubbed deep heating on my leg a few times . Last 7 km , turn on the power , but being careful not to get cramp . It was superb when reach finish line , coz inspite the pain , I have finish the RACE !!!

Next target : Great Eastern 30 km 2007


Distance : 42.195 km
Duration :4:09:32 (P.R)( Former P.R was 4:20 durings Kedah 12 hr run)
Location :S'pore


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