(31/7/08, Sunday)-Klang Quarter Marathon Race Report

Was just targetting 45 min as didn't run much at Aceh . I think I only did a total of 6 km the whole 9 days I was at Aceh . Concentrated on speed .

THE ROUTE

Very hilly .But did have long flat routes .

THE OPPONENTS

Found myself running near Justin at the start of the race . Ran with him and caught up with Chen . Chen said I should go on as he didn't have enough sleep . I said I didn't have enough sleep and trainning and should help pacing each other .


THe LAST 2 km

I saw a hill which i thought was the last km , so i put on my turbo and no more pacing Justin and Chen . Ran ahead but to my shocked and surprised after the hil ended , I realised there was another hill and its the last hill . I have done an error in my turbo , by then no more energy to continue turbo and Chen went past me , soon Justin also went past me . I didn't give a fight , my turbo gone already .

In the end i got 54th , Justin 53rd and Chen 52nd

They deserved it coz they have been trainning and I have not been trainning .Still , i'm quite satisfied with my timing and performance coz i thought i would have done worse . Never mind , there will be other races to come .

Right now , time to start trainning hard again .



Distance : 10 km
Duration of work out :43 min 40 sec
Location : Klang Town


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

(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 .

(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 .

(31/5/05)-Mad run at track and new P.R feature on web site

1stly , thanks to Ronnie (http://pm1.blogpost.com) who emailed to me the script on how to put in my pR's at my web site Check it out on the right below . Now I can easily refer to it and update it ;-)

Next, the track story :

Was late for track again , didn't really had time to strech properly nor warm up properly but good thing didn't get injured . Anyway , my legs felt really normal and no injured feeling .

When I arrived , track already started , fortunately the gang was just on their first round . The menu was :

4 x 400 m = 1'30 , 1'28, 1'26 , 1'28

3 x 800 m = 3'04, 3'05 , 3,06 ( I was refering to my interval timing about 2 months ago and it was averaging 3'15 , so I suppose i'm improving? )

1 x 1200 m = 4'48

5 x 400 m = 1'31 , 1'29, 1'32 , 1'33 , 1'27

1600 m = Warm down with the gang and Justin

Overall it was really tiring , but i 'm glad with the timings .



Distance : 8.8 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 normal but at times during running exertion felt the exhalation wasn't very normal, I don't know may be other people will feel like that too when they are exerting themselves .

(30/5/05)-Back to Bukit Jalil

Today ran with Michael , (my house mate) at Bukit Jalil . Haven't been there for a long time .Its a very hilly route . I din't have much semangat to go fast coz just recovering from my long run yesterday .

Average speed about 6 min per km pace.

Later in the night when to Jusco to buy another Nike Dri -Fit socks which I already have one . I like this socks more than New Balance Coolmax coz this socks is not so thick and doesn't absorb so much sweat which will make the socks heavy .





Distance : 10 km
Duration of work out :1 hour
Location : Taman Bukit Jalil


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

(29/5/05)-Rerun pacesetter 15 km route and long run

Today is a day for long run . In fact last night , PM1 told me there was an extra bib for Larian Bomba which is about 10.8 km but I told him I have to go for my long run . Furthermore , if I go for the race , i will tend to go too fast and in the end my muscles will ache and in the end can't have proper traininng for next week .

Most of the run was paced with Howard . We went at an average speed , not too fast or too slow . It was a good run and the legs did not ache like 3 weeks ago during the practise run . I suppose the muscles have rejunevated and is back to normal

Average speed was 5 min 46 sec per km pace ( or less as there was a short stoppage).




Distance : 17.1 km
Duration of work out :1 hour 38 min
Location : Pacesetter 15 km race route and around lake at Lake Gardens


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

(28/5/05)-No P.R for 3 km time trial

Again broke 12 min barrier , but no P.R . (11 min 59 sec) It wasn't easy running at a high intencity speed but I took it as a training coz even if I suddenly ran fast and got selected for pacesetters team , I won't be running coz i'm going to Sabah on the 19/6/05 for some church activity .

The time 2 weeks ago was 11 min 58 sec but the splits were a bit different at that time ( 14/6/05) where I had the push and pull factor and Nelson to run with me at a consistent average 1 min 35 sec per lap pace

The split time this time is :

1 min 25
1 mn 34
1 min 37
1 min 38
1 min 39
1 min 41
50 sec
1 min 32 sec

Really envy those who can easily run below 1 min 30 sec per lap split time consistently .


Distance : 5.8 km ( Warm up 1.2 km, 3 km time trial and 400 m x 4 set time run)
Duration of work out :Approx 45 min
Location : Kg. Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , as breathing wasn't feeling normal

(27/5/05)-Bicycle ride at Federal Highway

This will be my last time riding here at this hour . 7am on the bike lane had lots of motor bikes zooming passed me and some coming almost inches of me . It was such a scary experience .

I kept hoping every biker would see me and no one would bang me . Good thing nothing untoward happen . And I can smell a lot of polution .

Perhaps next time ride here again but on a public holiday or an hour when its off peak .

But actually I have rode on the bike lane before . That was way back during my teens when I used to cycle my racer from Bangsar to Astaka field near Asia Jaya to play football there . Now I regret I ever sold my racer . It was fast compared to my mountain bike .


That's all for my cross training day today .

Distance : Approx 20 km
Duration of work out :Approx. 50 min
Location : Federal Highway starting from near Angkasapuri to after Motorola and back


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

(26/5/05)-Coach said I've put on weight

He said this last week and this week . Must be a hint .

Am I insulted ? NO

Top 3 reasons on the advantage of looking fat ( although some of my friends are asking me why have i lost weight ) :

1.Opponents thinks you can't run fast.
2.When the wind blows against you during the run , you can easily run pass the wind.
3.When running downhill , you can use your heavier weight to run down without much effort .

Anyway , I arrived at track on time and the menu for today was :

1200 m: warm up with Ronnie
400 m @3 quarter pace followed immediately by 400m fart leg .

6 x 1 km =(Can't really remember exactly) 3:41 , 3:44 , 3:47 , 3:45 , 3:44 , 3:52

1200 m : Warm down

Coach also said i'm not strong mentally . Am I insulted ,?YES , BUT A BIT


Top 3 reasons why i think I'm quite strong mentally :

1.Not many astmatics are pushing themselves in running coz they are afraid , whereas I know using the inhaler will help even if need to use 3 times in a track session .(not often i need to use 3 times)

2.I ran the 12 hour run at Kedah without joinning a marathon first .

3.I came back today and had to do some shopping at Mid Valley before the centre closes and had to tahan my hunger till 11 .30 pm .



Distance : 8.8 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 feel normal,

BUT ...Justin and I did joke may be next time i should just breath astmatically in front of coach to show that I had really pushed myself and take my inhaler infront of him . ..hihihihihih

(25/5/05)-Active Rest

I told Ronnie today at about 6 15 pm that i'll be resting. I told him that rsting is part of training . So I went home after that

Suddenly at 9 pm , my phone rang . My friend invited me to play futsal at his centre at Sri Petaling from 10 pm to 11 pm . I said why not , since its been a long time since i played futsal

There goes my rest for today hence we call it active rest .

Active rest coz even though not running but still sweating out with other sports .


Distance : Don't know , but perspired a lot just like running .
Duration of work out :Approx. 1 hour
Location : Insoccer Futsal Centre , Sri Petaling


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

(24/5/05)-Rainning , so to run or not to run ?

"RUN" , I was facing a dillema on the way to track as it was pouring .Ronnie was waiting for me there . And I promised to show up but showing up may not mean to run right ?

Suddenly ,with 1 more km to track , a biker passed in front of me .At the back of his jacket was the word " Run " !! So that was the answer , I took that as the cue and I decided to run at track no matter what .

Coach was waitng and there were not many people , even though I arrived late at about 6.45 pm , training has not started yet . Everyone was in the shed at the grandstand .

After 800 m warm up ,Coach said to do 6 km where we are to do 4 min 30 sec per km but I couldn't muster enough speed to go any faster . The rain got heavier and heavier and at 4.8 km , coach asked us to stop . I was relieved . It was not easy running in that kind of weather with the rain dripping onto my eyes ad my shoe getting wetter and wetter . In fact one of my eyes were almost shut throughout the run .

Nevertheless , the workout averaged out to be 4 min 41 sec per km pace .

After that chatted with Ms Lai , Phillis Loke and Ronnie .

Distance : 5.6 km
Duration of work out :Approx. 35 min
Location : Kampung Pandan Sports Complex


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

(23/5/05)-Slow paced recovery run

Just ran very slowly as a recovery run after the race yesterday . Muscles felt a bit stiff at the thighs , I suppose due to overusage of it as the race yesterday had plenty of hills .

It has been a long time since i ran so slow . Looking forward to faster runs tommorow onwards .


Distance : 4.6 km
Duration of work out :Approx. 35 min
Location : Lake Garden


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

(22/5/05)-Pacesetter 15 km run and the happy P.R !!

I was just aiming to go below 1 hour 15 min coz I remembered two weeks ago i managed the same time at a struggle . My leg really ached 3 quarter way during the practise run 2 weeks ago . I really felt like stopping .I didn't have much power uphill and downhill.

Today being a race , I felt better than 2 weeks ago . The uphill and downhills were faster .Really liked how the markrs are shown to indicate the distance throughtout the route .

In fact , at the start , I was assembled at the 65 min and below pen . I knew that I won't be achieving this but it was just to psyche me up to be together with the fast people. As usual , using my usual tactic , I like to pace with runners not from my category and spur them on . There was this uncle , who was quite fast and I just paced with him . I told him , let's overtake that guy in front , but he was getting tired and after awhile , he asked me to go on first .

I'm happy because Istly I got a better time than 2 weeks ago , I hear i got 32nd place in my category and and also there was no pain at all as I ran ( Thank you Jesus !:) .

Some analysis :

1st 10 k : 45 min 46 sec = 4 min 34 sec per km pace

Overall average pace = 4 min 31 sec per km pace



Distance : 14.8 km
Duration of work out :1 hour 6 min 55 sec (not sure how many seconds actually , will know actual results in about 3 days time )
Location : Lake Garden to Kenny hill and back


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

(21/5/05)-Easy track work

My friend Michael wanted to test out his 1500 m today and i was to be his pacer . There was also a time trial for 3 km by Pacesetters . I told him we will do the 1500 m run first .

So what we did was :

1.2 km - Warm up

1500 m -time trial and pacer for Michael: 6 min 26 sec ( 4 min 17 sec per km pace)

3000 m - time trial and pacer for Michael
- he ran half way and ribs pain , then i just pace with Ms. Lai ( Ist time at the trial and got 15 min)

All in all , it was just a run to just sweat out a bit . I didn't really strain myself and wanted to save my legs for tommorow's run . Looking forward to the run !!


Distance : 5.7 km
Duration of work out :Approx 45 min
Location : Kampung Pandan Sports Complex


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

(19/5/05)-Last track work before Pacesetter 15 km run

Today will be the last run before this Sunday's race . Legs still felt a bit achy , could feel a bit of ache as I ran . Hopefully will be completely ok on this Sunday .

The menu was :

Warm up : 400 m
Fast slow : 400 m


2.4 km = 10 min 31 sec = 4 min 22 sec per km pace

4 x 800 m =Lap 1 = 3 min 14 sec
Lap 2 = 3 min 6 sec
Lap 3 = 3 min 5 sec
Lap 4 = 3 min 13 sec

4 x 400 m = Lap 1 = 1 min 33 sec
Lap 2 = 1 min 41 sec
Lap 3 = 1 min 47 sec
Lap 4 = 1 min 37 sec

Warm down = 800 m


Its was quite a tiring work out hence the slow 400 m lap times . My fellow runner Yamazaki was there and he he was very tired after every run . He said that he put in 100 % effort every time whereas we put in probably 90 % effort only . With his effort , at 40 + , he will improve more than others including me who only put in 90 % .



Distance : 8.8 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 feel normal

(18/5/05)-Running in darkness

Ran at night again due to time factor . Almost a quarter of the run was in darkness due to faulty street lights . It was a scary feeling after what happen to Jenny who got an accident while running .

I wanted to run more than 10 km but after the first round thighs felt a bit achy . Didn't want to strain myslef as the Pacesetter 15 km run is this Sunday .

Distance : 9 to 10 km
Duration of work out :57 min
Location : Tmn Desa


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

(16/5/05)-PR for 13 lapper (16.9km) at KLCC

I have been wanting to do this 13 lapper for a long time but didn't have the time . At last today I had some time even though by the time i arrived , it was already almost 7 pm coz of the jam . Justin was there and I ran with him 1 lap and also somewhere in the middle of my run . I couldn't last with him coz he was too fast as he was doing a VO2 max thingy .

Here's the analysis of the split times which helped with my PR ,the 1st lap run with Justin helped too . Thanks Justin :)

1 lap = 1.3 km

Lap 1 = 5 min 44 sec ( ran with Justin)
Lap 2 =6 min 10 sec
Lap 3 = 6 min 22 sec ( more comfortable pace for me)
Lap 4 = 6 min 33 sec (slowing down a bit)
Lap 5 = 6 min 34 sec ( almost same pace)
Lap 6 = 6 min 26 sec ( didn't want to be too slow)
Lap 7 = 6 min 27 sec ( maintain this pace)
Lap 8 = 6 min 21 sec ( ran with Justin , so ran a bit faster)
Lap 9 = 6 min 23 sec ( still around this pace)
Lap 10 = 6 min 19 sec ( On turbo again)
Lap 11 = 6 min 14 sec ( need to be faster a bit to P.R )
Lap 12 = 6 min 11 sec ( Have a feeling can break other people's record too)
Lap 13 = 5 min 52 sec ( Last lap must always go faster and then can get better P.R)

P.R !!
1 hour 21 min 41 sec

Average pace = 4 min 50 sec per km pace



Distance : 16.9 km
Duration of work out :1 hour 21 min 41 sec
Location : KLCC


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

(14/5/05)-Broke 12 min barrier at 3 km time trial

PM 1 and PM 19 wasn't coming . In fact very few were at the time trial . Not sure who will be able to help pace me . Was glad to see Nelson there and I knew he could pull me as he is young and talented .

He said he couldn't run well before the trial but in fact he was leading the way during the run . I knew in order to break my current best , I just need to maintain below 1 min 40 sec every lap

Managed to do that ,thanks to Nelson who was 10 sec faster than me , I managed to break the 12 min barier and got 11 min 58 sec !!


Distance : 5.7 km ( Warm up 1.2 km, 3 km time trial and 1.5km average pace run)
Duration of work out :Approx 45 min
Location : Kg. Panda Sports Complex


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , just in case since i'm going for Time trial

(13/5/05)-Bicycle ride

Decided to add some cross training elements to my training . I tried not to stand up when going uphill , just shifted to easier gear . There was a pasar malam and the road was crowded and I had to slow down at the stretch .

Lesson learnt , don't cycle on a pasar malam day



Distance : 13.8 km
Duration of work out :Approx 45 min
Location : Taman Desa

# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing wasn't that smooth but manageble

(12/5/05)-KLCC run and PR

Its been a long time since I ran at KLCC . Today I had the opportunity .

Actually it was a choice between track work at Kg Pandan and KLCC . My hamstring doesn't feel normal today . I remember the last time my hamstring didn't feel normal and I persisted to go to track and then got a minor strain on the hamstring .

This time its once bitten twice shy . Won't want to hurt my hamstring with 10 more days to New Balance 15 km run .

Wanted to do 13 laps but I felt I could only go 10 laps .

Managed a P.R of 1 hour 9 min and 3 secs for the 10 laps which is equal to 13 km which is equal to approx 5 min 18 sec per km pace.

On the way to the 10 laps , I managed to P.R. for the 8 laps which is 10.4km , the time was 54 min 34 sec ( Previous record was 55 min 05 sec on 22/3/05)


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


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing wasn't that clear before the run , in fact half way during the run I felt just a bit asthmatic and breathing again not so normal but I pressed on .

(10/5/05)-Back to track work again after 2 weeks absence

I have missed a total of 4 track sessions last week and week before last .week before last coz when Aceh and last week coz recovering from diarhea and busy .

Not sure how I would fare at track today . ilook ed at the last time i had a similar work out on 15/3/05 and saw I'm not that off

Here's the menu :
Own warm up : 800 m

Warm up with the rest : 800 m

400 m in which 50 m fast 50 m slow

2 km 95 % effort : 7 min 53 sec ( 15/3/05 7 min 50 sec )
1st lap : 1 min 30 sec
2nd lap : 1 min 30 sec
3rd lap : 1 min 30 sec
4th lap : 1 min 40 sec ( approx , forgot to time)
5th lap : 1 min 41 sec ( approx , forgot to time)

400 m warm down

Used inhaler .

Then 400m x 8: ( 15/3/05 1 min 32 sec average)

Lap 1 : 1 min 29 sec
Lap 2 : 1 min 30 sec
Lap 3 : 1 min 30 sec
Lap 4 : 1 min 35 sec
Lap 5 : 1 min 33 sec
Lap 6 : 1 min 35 sec
Lap 7 : 1 min 41 sec
Lap 8 : 1 min 13 sec ( all out) ( 15/3/05 1 min 9 sec)

Warm down : 800 m

I think its not too far from March progress and I think I can get back to the same level with 4 more speed sessions .




Distance : 8.4 km
Duration of work out :Approx 1 hour
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 1 1/2 times used inhaler there was some open burning near the track and that affected my breathing and triggered the asthma .

(9/5/05)-Easy fart leg type recovery run

Did a sort of recovery run today . Its called a "sort" coz it was an assortment . My house mate Michael wanted to go to track as he was going to join a 1500 m race and trainning hard for it

I was to be his pacer in training today . Ran with him for his trainning which started with a 1.3 km warm up , then 1500 m time trial and then followed by a 400 m x 5 ( = 2km)

Lastly ended with a 1200 m warm down

It was just an easy run for me after yesterday's long run as my legs were still sore .


Distance : 6 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex


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

(8/5/05)-Pacesetter 15 km familiarisation run

At last , Pacesetter has managed to bring us thru this route which I have been wanting to try out . IT will be the New balance 15 km race route on 22/5/05 . Its a very hilly route .

A lot of people were at the Bukit Aman car park when I arrived and there wasn't any more space to park and I just simply park somewhere in the car park . When I came down from my car , they were already doing stretching together .

5 to 10 minutes later we are off .

I started slow but slowly got into 5 min per km pace and slowly caught up with the front runners , the top 20 front runners at least .

Being my first run above 15 km after a long lay off , it was starting to get heavy on the legs towards the last 3 to 4 km , I suppose because of the many hills too.

Nevertheless , I persisted on at my current pace and sometimes a bit faster to catch up with certain people who overtook me . John who was at first running with me have took off further in front .

In the end finished in 1 hour 15 min for a 5 min per km pace.



Distance : 15 km
Duration of work out :1 hour 15 min
Location : Bukit Aman to Kenny hill route and back


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

(7/5/05)-Asthma attack and then attack my 3 km PR

5 am : I was awaken by some difficulty in breathing Asthma attck 2 hours before time trial !! Used my inhaler . Waited for 5 minutes . Still didn't work . Used inhaler again . This time it worked . Got back to bed .

6.30 am : Alarm rings , time to wake up for time trial . Breathing back to normal . Got ready and drove there , reached by 7 am . No traffic . Used my inhaler again just in case .

A short warm up with Ronnie of about 1 km , Ronnie under pressure , me no pressure coz I don't think I 'm going to do well coz no speed work or solid training for almost 1 1/2 weeks In fact my legs are a bit sore from Thursday's 7 km run .

Put on my deep heating cream because of the soreness .

The time trial begins . Not sure how will I be running . I expected to do worse then week before last ( My time week before last was 12 min 42 sec ). I just ran my pace .

I had a push and pull factor .Istly someone was leading the group and I just followed him as close as possible . That was the pull factor .

The push factor , 2 other people behind me breathing heavily and including Sim (www.petalingrunner.blogspot.com) who was running barefeet and I could hear him running .

I just ran on and lost track of the laps . I then asked the referees how many more laps and they said 2 more . I then on my turbo and overtook the guy whom I was following . At the last lap , to confirm again , I asked how many more lap and the refereee said last lap . I put on my super turbo and ran as fast as I can

Here are the split timings :

1st 200 m = 46 sec
1st lap = 1 min 37 sec
2nd lap = 1 min 41 sec
3rd lap = 1 min 44 sec
4th lap = 1 min 44 sec
5th lap = 1 min 46 sec
6th lap = 1 min 40 sec
Final lap = 1 min 21 sec

Total time and P R = 12 min 22 sec

I'm delighted to break my previous P. R by 20 secs . Its a 4 min 7 sec per km pace



Warm down : 1.2 km bare feet with Justin

Distance : 5.2 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 3 times used inhaler ! ( See report at top)

(5/5/05)-Back from Aceh and started training today

I'm back at last . Came back on Monday afternoon . I only ran once in Aceh , there was a jogging path of 450 m there and I ran around 6 .5 km there . After that we shifted to a place where there is no jogging path and the road wasn't conducive for running , too dusty .

I skipped a bit , but after that my calf ached for a few days and that was the end of my skipping .

I noticed the rebuilding at Aceh still taking a very long time . Many still homeless and still staying in tents or with friends . At areas near the coastline , you can actually film a war movie there !!

Helped a bit with the medical work there and there will be pictures soon .

On Monday , just rode my mountain bike around 10 km .

Tuesday , diarrhea and just recovered today . Ran at about 10.50 pm . Was comtemplating either a long slow run or a short fast run . I took the fast run then . Didn't want to take the long run coz just began to run again after a long break . Its great to be able to run again .

I won't be surprised if I lose some of my stamina and speed , but will be able to train and get it again .


Distance : 7 km
Duration of work out :Approx 45 min
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,Felt just a bit asthmatic , since this morning .

(24/5/05)-I'm off to Acheh !!

Dear Friends and Readers ,

Thank you for visiting my blog , however , from 25/4/05 to 2/5/05 , I won't be writing anything coz I'm in Acheh for Tsunami Relief Humanitarian Work there . I don't have access to the computer and even if I do , there is nothing to write about my training coz its too dangerous to run there . I'll probably be skipping and I have packed my skipping rope .

I hope the skipping will keep me fit as I hope I won't loose any of my speed or stamina at all when I get back .

Do remember me in your prayers and God Bless you !!

Kenny Tan

(23/4/05)-Late for track , P R 3 km

My alarm was set for 6 am , 2 alarms in fact to be on time for time trial at 7 am. It rang but i didn't hear it , i woke up only at 7 am !! Mad rush to track and reached by 7 . 20 am . Good thing they were still warming up . I didn't have time to stretch sufficiently and warm up and work out a sweat . Nevertheless , I did a bit and then to the starting line .

Finished in a time of 12 min 42 sec and an official P.R . Could have been faster if Ronnie paced me but he was there to pace Tey who also had his own P.R .

Then ran 1500 m with my house mate Michael .

400 m with Ronnie.

And 800 m warm down with Michael .

End of track and no run on Sunday , suppose to run on Sunday but overslept due to no electric at night and couldn't sleep well at first .

Total mileage for this week only : 41.4 km


Distance : 5.7 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler ,Felt just a bit asthmatic , but because of the rush and excitement , forgot to use inhaler but anyway didn't encounter breathing problems .

(21/4/05)-Breakfast run

Tried out a new route . Jason who is used to this route took me , Azwar (www.pipot.com) and Ronnie (http://pm1.blogspot.com) alng this route near the hockey stadium at Jln Duta . It's a very hilly and zig zag route and very good for hill training . Ronnie , being in the mood for taking photos , stopped Azwar and I a few times to snap our photos .

Jason just ran on .After we snapped our photos , we had to run very fast to catch up with Jason . It was a kind of fartleg training for us wehen we went fast and slow . Later we found out that Jason didn't stop so much for photos coz he was aiming for a P R on this route . In fact , he just stopped once to take some photos with us and he he was insipred to go fast throughhout this route and so broke his record by 4 MINUTES !! Congrats to Jason .

After the run , we had breakfast together with the rest of the gang and as usual the conversation around the table was about running and racing .

It was a great relaxing run to try out this new route , will go again but I don't think i can remember the directions . Need perhaps Jason's help again .





Distance : 13 km
Duration of work out :Approx . 1 hour 19 min
Location : Bkt Aman to Jln Duta Hockey Stadium area and back


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,1 hour before run , felt asthmatic and couldn't sleep so I used the inhaler 15 mins before run and then breathing back to normal .

(19/4/05)-Super tiring track work.

Jamie (http://carboman.blogspot.com) was right . Its true that its very easy to lose speed . The last time I did speed work was last Tuesday , after that injured and no speed work until today .

Now that my hamstring completely healed , I went to track confident that I could do the speedwork painlessly . It was true , it was painless , but it was slow .

Check out the times :

Warm up : 800 m
3 /4 speed :400 m
50m slow 50m fast : 400 m
3/4 speed : 400m ( 1 min 50 sec )
90% speed : 400 m ( 1 min 45 sec)
90 % speed : 800 m ( 3 min 18 sec )
: 2 km (8 min 40 sec)
: 1 km ( 3 min 49 sec)

5 x 400 m = (2 km) : Lap 1 ( 1 min 40 sec )
: Lap 2 ( 1 min 37 sec)
: Lap 3 ( 1 min 45 sec , so slow!!)
: Lap 4 (1 min 47 sec , even slower !!)
: Lap 5 ( 1 min 40 sec )

Warm down : 800 m

Legs were really slow , couldn't go any faster anymore . I'm sure the speed will return soon if I consistently do my speedwork .




Distance : 9 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 clear and normal, altough had some mucus .

(18/4/05)-Missed 2 opportunities to run

I was suppose to wake up at 6 .10 am in the morning to run today ( Monday ) . In the end was too tired , and the alram kept ringing and I kept shutting it .

Then in the evening , was suppose to run at Bukit Jalil , I was a bit late , wanted to start at 6.30 pm but in the end could only reach there at about 8 pm coz of work . There was a big jam coz of a terrible accident . By the time I arrived there , the guards said its too late already as there is no lights and they didn't allow me to run .

Then I had to run from 11pm to 12.20 am at my housing area . It was a nice cooling run . I felt strong at first and wanted to go 3 rounds (equivalent to approx 18 km) but in the end just sticked to 12.7 km as legs were a bit tired already and i didn't want to strain myself as tmw will be back to track again .


Distance : 12.7km
Duration of work out :1 hour 20 mins
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing clear and normal, altough mucus kept coming out .

(18/4/05

(16/4/05)-"Jesus healed my hamstring ! "

Serious . After 2 days rest and praying to Jesus , there is absolutely no more pain at the hamstring . I ran with Howard and I could run as normal again . Didn't go below 5 min pace but we ran between 5 min to 5 min 30 sec per km pace . The aim of this run was just to load on the mileage . I feel stronger , no pain at thighs and I believe the weekly long runs has strenghtened the thighs .

In fact before the run , I told Howard i won't be going fast today , he legs were psychologically affected or tricked( if there is such a thing) and he managed 19.8 km whereas i managed 23.1 km .

I feel glad that i'm healed , Haleluya !



Distance : 23.1km
Duration of work out :2 hour
Location : Taman Bukit Jalil


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

(13/4/05)-"Sejuk , Bagus !!"

This was my reply when there were 2 people ( 1stly a taxi driver , 1km later some security guards ) , commented to me : " Wah , rajin lari malam ini ah , " .

and I replied : " Sejuk , bagus"

I had to run at night coz. of the busy schedule I had today .Only started running at 10. 30 pm and ending at 12 midnight .


But I was just running , at approx . 6 min 30 sec per km pace , my hamstrings were still tight and I was running in a peculiar way without using much of my right hamstring . By running that peculiar way , I do not feel any pain at all , only if I ran the normal way will there be pain at the hamstring .

It was a solid long run and my legs were very tired after the run , I think due to the abnormal way I was running to avoid using the right hamstring .




Distance : Approx 14km
Duration of work out :1 hour 30 mins
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing stuggling for the 1st 5 km , chest unfomfortable , after a while of breathing deep , back to normal .

(12/4/05)-Evening-2 event not happy

There are two events I was not happy about today :

1. I can't find my Timex since last Saturday , still looking for it .
2. My hamstring still hurts and I had to abandon the track program .

In fact , the whole day , this thought was lingering in my mind as I wasn't sure whether my hamstring was ok or my mind was playing tricks on me . At times I felt a bit of pain , at times no pain at all . Anyway , I then decided to go for track , and i arrived late and didn't start to together with the rest on the 1st lap .

Coach was late but Steph was there to say that coach said that 1st group to do 12 laps=4.8 km .

I ran 4 laps until there was some slight pain at the hamstring , then I knew I should had listen to my body and just do easy run at KLCC .

So my menu went like this :

Arrived late , a quick fast warm up and some quick stretching : 400 m

Ran until hamstring slight pain : 1.6 km

Linger around then ran slowly with Nelson and Wendy : 1.6 km

After every one finished , warm down with Kenneth ( also ran slowly) : 800 m

Ran with Justin ( also ran slowly) another 3 laps : 1.6 km ( I was not satisfied and wanted to go 10 laps at my slow pace but the guard was there)

END , Will run tommorow but slow ,without puttng much pressure on the hamstrings.



Distance : 6 km ( total mileage for today = 11 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 no problem .

(12/4/05)-Morning-Run in new place-Taman Bukit Commonwealth

Today decided to explore the new place to run with my house mate , Michael . Taman Bukit Commonwealth recently had this outdoor gym and I saw a lot of people were using it . I see that this is an ideal place if you want to run and do some gym work at the same time .

We just ran 10 laps around the small lake (1 lap about 500 m) at 5 min 36 sec per km pace and then ajourned to the top of the hill to check out the route . Saw that this is good for short speed work and hill work especially up the zig zag hill .

Tried out the outdoor gym after the run , just did a few of the exercises which I feel is essential enough for a runner .

Distance : 5 km
Duration of work out :28 mins
Location : Tmn Bukit Commonwealth

# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing no problem .

(10/4/05)-Lazy slow recovery run .

Today ran very slow with Jamie , Tey , Howard and CM .I think it was about 7 minutes pace . I felt very lazy and hungry towards the 1st quarter of the run coz we were talking about food . I just wished there was food at that time .

Didn't even attack the hills like i usually do . I found out a recovery run is usually less than 10 km and very slowly . Even the Japs do 13 km recovery run after a race whereas after my race yesterday , I'm doing 20 km recovery run .

Nevertheless , on the way back , I ran even slower and was the last to arrive Bukit Aman, I think also my legs were quite tired and couldn't go any faster .

Overall mileage for this week only 63.8 km .



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

# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing no problem .

(9/4/05)-Satisfying Larian Agrobio-UPM-23rd placing

MY AIM IN THIS RACE

I happen to find out about this race from the TV one day , when the TV was on , and I wasn't watching , when I suddenly took a glance and saw the ad on the screen and decided to join this race as a prelude to the Pacesetter 15km race in May . I just wanted to see what would my timing be and not really to get top 20 . Of course , to get top 20 would be a bonus .



FOOD , FOOD

The race started at about 7 . 20 am , only 5 mins late . I thought it was going to start later coz it’s the 1st time they organise the run . Was very well organise with lots of sandwiches and banana for breakfast and fried rice with fried chicken and sandwiches after the race .

TIGHT HAMSTRING AND CROSS COUNTRY

I felt my hamstring a bit tight since Friday and it carried on into the race for the 1st 5km . Thus at the beginning , Ronnie and Chen was way ahead of me already , about some 200m ahead .A lot of people overtook me in the beginning . We ran thru some red earth path the width of a tractor and had to avoid cow dung here and there !! Certain stretches were very very steep and had to walk once up a very steep hill.

KEPT MY PACE

I just kept to my pace and after 5 km , the hamstring wasn't tight anymore . The last 7 km , I on my turbo and manage to overtake those who went too fast in the last 5 km .I also tried to pace with some opponents and I told them come lets run together , they said OK , but after awhile , they asked me to go on first .

OVERTOOK MY OPPONENT

There was this opponent whom i wanted to beat at the Cyberjaya run in January , and I saw him again . ( In the Cyberjaya run he was 1 placing in front of me) . This time I saw him at the last 1 km about 200 m in front of me and I target to beat him . Towards the finishing line , another 200m to go , I overtook him for a sprint finish .

NO PRIZE, NO MEDAL

Didn't win anything and I'm not dissapointed . Its my first time in 15 km run and I achieve personal best of 1 hour 13 min and 47 sec ( Average 4 min 55 per km pace , although at times faster) .

I know where I stand and need to improve on my hill work.

Back to trainning

Distance : 15 km
Duration of work out :1 hour 13 min 47 sec
Location : UPM

# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , just in case .

(7/4/05)-Satisfying track run

Today is the last workout before this Saturday's Race , Larian Agrobio . I joined the 2nd group . A lot of regulars didn't come .Chee was leading most of the time . Coach kept praising him and commented how much he has improved . I'm happy for him

The menu :

Warm up : 800 m
Medium paced : 400m
Fast slow : 400m

5 x 800 m = 4 km:

Lap 1 : 3 min 23 sec ( 4 min 13 sec per km pace)
Lap 2 : 3 min 17 sec ( 4 min 06 sec per km pace)
Lap 3 : 3 min 14 sec ( 4 min 02 sec per km pace)
Lap 4 : 3 min 12 sec ( 4 min per km pace)
Lap 5 : 3 min 11 sec ( 3 min 59 sec per km pace)

5 x 400 m = 2 km :

Lap 1 : 1 min 32 sec ( 3 min 50 sec per km pace)
Lap 2 : 1 min 29 sec ( 3 min 42 sec per km pace)
Lap 3 : 1 min 26 sec ( 3 min 35 sec per km pace)
Lap 4 : 1 min 32 sec ( 3 min 50 sec per km pace)
Lap 2 : 1 min 26 sec ( 3 min 35 sec per km pace)

All out 400 m = 1 min 15 sec ( 3 min 07 sec per km pace)

Warm down :

Ran with Justin 2 km


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

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

(6/4/05)-Distrupted night run

Decided to go for a night run today . "Intended" to go for 15 km but in the end there were 2 distruptions :

1. 2 Dogs half way during my run in the middle of the road and i had to turn back . Didn't want to end up in the hospital like that young guy .

2. Running a the opposite direction , I was still going at the same speed of about 5 min per km pace But the distruption has made me think twice about going further .

It was a blessing in disguise , or can say excuse in disguise coz with 1 km more to go , I really felt like going to the toilet for big business .

Later , I figured the stomach upset was caused by too much chilli food today namely:

Lunch - Maggi mee goreng
Tea - Mamak Rojak
Dinner - Curry chicken

Never mind , there is still tmw .


Distance : 8 km
Duration of work out :45 min
Location : Taman Desa

# of times used
Asthmatic inhaler and remarks : ( This is a new feature on the report)

0 times used inhaler , although felt a bit asthmatic when breathing out .

(5/4/05)-Not on time for track , did own speed work

Suppose to go to track today at Kampung Pandan . Had actually loaded myself with soya bean for the extra calories . Kampung Pandan track session was suppose to start at 6 .30 pm but at 6.30 pm I was still stucked at Subang . I decided immediately to go to MPSJ Subang track instead . Yes , its Justin’s homeground
(http://pm19.blogspot.com) The track there was a bit different , even though it rained , it was not as slippery as the one at Kg Pandan I actually liked the feel of this track .

I decided to do my own track workout , its called the 10 k super set :

But before that :

Warm up = 2.4 km
Fast slow 50 m within 400 m x 3 = 1.2 km
70 % speed 400 m x 1 = 400 m ( 1 min 42 sec )

Then the 10 k super set ( As the guide calls it):

200 m (37 sec ) Fast, and immediately next 600 m
just a bit slower (200 m = 39 sec , 400 m = 1 min 41 sec)

and immediately next 1.6 km at 10 k pace
1st 400 m = 1 min 56 sec
2nd 400 m = 1 min 57 sec
3rd 400 m = 1 min 52 sec
4th 400 m = 1 min 50 sec
Total for this 1.6 km = 7 min 35 sec ( 4 min 44 sec per km pace)

Overall timing for 10 k super set work out or 2.4 km =10 min 32 sec
(average 4 min 23 sec per km pace)

Was suppose to do this set 3 times but in the end , had asthma attack and had to take the inhaler Twice !!

In the end , when I was normalised again , just ran some fart leg 400 m x 3 = 1.2 km

Fast : 2 km

Warm down : 1.2 km

Total : 10 . 8 km

END !!

Mileage : 10.8km
Location : MPSJ , Subang

(3/4/05)-Early morning run

Woke up 4 .30 am to run with Jamie, Jessica and Jerry . It was an easy paced run .Felt a bit of pain at ankle at certain times . Went up fast on certain hill stretches .

After the run , it was a good thing that the Larian Agrobio ( next Saturday 9/4/05)
people were there at Bkt Aman to accept forms and give out numbers on the spot . Therefore I don't have to go all the way there (UPM) to submit the forms .

Duration of workout : 2 hour

Location : Bkt Aman to Hartamas to and fro

Mileage : 20 km

(2/4/05)-Speedy run with Howard

Today's workout ( 5 30 am) was speedier than usual for the 1st half :

Check out the lap time : ( 3.3 km per lap)

Lap 1 (18 min 18 sec ) 5 min 32 sec per km pace ( Last time warm up was slower)
Lap 2 (16 min 04 sec) 4 min 52 sec per km pace
Lap 3 (15 min 19 sec ) 4 min 38 sec per km pace
Lap 4 (14 min 31 sec ) 4 min 23 sec per km pace

At times we were attacking the flat stretches and hills and were probably going 4 min 15 sec per km pace . Slow 5 min per km pace at the down hill and certain stretch .

After that , had a drink and then 3 more laps done at slower pace .

Lap 5 (Approx 18 min 40 sec ) 5 min 39 sec per km pace
Lap 6 ( 18 min 21 sec ) 5 min 33 sec per km pace
Lap 7 ( 17 min 15 sec ) 5 min 13 sec pace ( finished fast with the 200 m to go)


Great work out today , went home and replaced the 2 1/2 hour sleep which I forfeited to wake up for this run .



Duration of workout : 2 hour

Location : Taman Bukit Jalil

Mileage : 23.1 km

(31/3/05)-8 x 1 km

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

(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

I got 6th place running a total of 84 km in the Kedah 12 hour run , 4 or 5 other people got 84 km too but I'm not sure how they count for me to get 6th . The 1st place was 105km, 2nd place 91 km , 3rd place 87km and 4th to 8th place got 84 km .  

Me , having my picture taken in front of the club house . This running club looks very organise , it shows the mileage of each runnner every week and the mileage given by thier coach who was a headmaster . 

The top ten winners . On the left of Tey(in yellow) is this guy from Penang ( also in yellow and white shorts) who won at 105 km !! He sells Tau Sar Pneah and I think he ate a lot of that , that's why he won !! 

At the beginning of the run , me, Neo from Penang , and Penguin 2 ( Tan Khee Meng) . There is 1.75 km worth of little cobblestone road and on the other side across the river parallel to this road is another 1.75 km of normal tar road . 

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

(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

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

(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

(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

(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

(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

(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

(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

(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

The medal in which I got 52nd placing over 1000 over people in the KLIM 05 for 10 km , its sort of one of my birthday present too as the 6th of March was the KLIM 05 and also my Birthday ! I'm looking forward to get better results in the near future and back to my 10 years ago form ...... 

I got the Adidas Climacool Response for my self coz when I run fast , I always feel very hot in the insoles , this shoe has managed to eliminate this problem after wearing it for a week plus .  

I got myself an Adiddas Climacool Response a day before the KLIM 05 run but didn't use it for the run as it was still new and I didn't want to get any blisters .  

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 . 

At last , I got a Timex for myself on my birthday ( Notice the date on the watch 6/3/05) . Now I can time my running even more accurately ;) 

(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

(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

(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

(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

(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

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

(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

(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 !!

(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

(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