Date -21/1/2012 (10:02 p.m)

Weather - Inferno (32'c approx)

Venue - PCH

Time: 44:35

Distance: --

Average speed: --

Remark:

---

Added on March 17, 2012, 5:25 pmDate -28/1/2012 (10:02 p.m)

Weather - Inferno (32'c approx)

Venue - PCH

Time: 43:51

Distance: --

Average speed: --

Remark:

This post has been edited by deadalus: Mar 17 2012, 05:25 PM

Road to 42195 - Week 1

Date -14/3/2012 (9:02 p.m)

Weather - Humid (28'c approx)

Venue - TT

Time: 39:30

Distance: 7:62km

Average speed: 5:12 min/km

Remark: Suppose to be an easy run turn out to be a speedy one thanks to the mantopman.

---

Added on March 17, 2012, 5:44 pmLarian Gemilang 1Malaysia 2012

Date - 17/3/2012 (7:45 a.m)

Weather - Warm (27'c approx)

Venue - KK12, Universiti Malaya

Time: 46min10sec

Distance: 8.4km

Average speed: 5:30

Remark: First race in 4 months time, having a slow start to weather the slope @ Bukit Cinta and slowly pick up rank along the route. The actual route is amended and not according to the map given, despite picking up pace in last 500 meter, only manage to pick up half dozen or so in rank and miss out the medal by few sec.

---

Added on March 18, 2012, 8:38 pmDate - 18/3/2012 (6:45 a.m)

Weather - Warm (27'c approx)

Venue - Lake Garden

Time: 1hr57min36sec

Distance: 18.64km

Average speed: 6:20

Remark: Suppose to stick to 7:00min/km pace, somehow it is off target from the beginning. The running clinic close shop at 9am and have to halt at loop 8. The muscle is not in shape to do another loop either. Not too bad for the first week, 12 more to go ...

---

Added on March 18, 2012, 8:40 pmTotal mileage of Week 1 = 34.66km

This post has been edited by deadalus: Mar 18 2012, 08:40 PM

Road to 42195 - Week 2

Date - 21/3/2012 (9:02 p.m)

Weather - Humid (28'c approx)

Venue - TT

Time: 45:05

Distance: 7:62km

Average speed: 6:00 min/km

Remark: Speeding all the way from Penang just to keep the routine in tact. Late start and miss out the chance to train with the national runner.

---

Added on March 24, 2012, 7:14 pm
Date -24/3/2012 (7:02 ap.m)

Weather - Warm (28'c approx)

Venue - DPC

Time: 1:43:30

Distance: 15:05km

Average speed: 6:50 min/km

Remark: Quite close to the target pace, focus more on running economy and reserve some gas for tomorrow LSD. It is kind of demotivating to run at such turnover but it needs to be done..

---

Added on March 25, 2012, 9:43 pmDate - 25/3/2012 (6:22 a.m)

Weather - Humid (28'c approx)

Venue - Bukit Aman

Time: 1:59:05

Distance: 16km

Average speed: 7:25 min/km

Remark: Knee hurts a bit and resulted in slower pace. Could not carry on for another 4km and need to call it a day, for now.

---

Added on March 25, 2012, 9:47 pmDate - 21/3/2012 (6:42 p.m)

Weather - Warm (31'c approx)

Venue - DPM

Time: 43:24

Distance: 6:45km

Average speed: 6:43 min/km

Remark: Not sure whether it will benefit in anyway, but did this extra session to make up for the morning LSD run. Glad that the knee can still cope and finish off 3 loops right before the rain start pouring...

---

Added on March 25, 2012, 9:50 pmTotal mileage of Week 2 = 45.12km (+30.2%)

This post has been edited by deadalus: Mar 25 2012, 09:54 PM

Road to 42195 - Week 3

Date - 29/3/2012 (10:32 p.m)

Weather - Humid (28'c approx)

Venue - DPC

Time: 1hr09min00

Distance: 10.75km

Average speed: 6:24 min/km

Remark: Drag the session to the very last minute and finish at wee hour. Beginning to show a sign of reluctant in keeping up with the training. And this is just week 3...

---

Added on March 31, 2012, 6:11 pmDate - 31/3/2012 (7:32 a.m)

Weather - Rain (26'c approx)

Venue - DPC

Time: 1hr39min21sec

Distance: 15.05km

Average speed: 6:36 min/km

Remark: Start quite late as well. Judging from the cloud, the sun light will not be a concern for the next 2 hours. Taking it slow in the beginning 2 loops and gradually increase the pace. As usual been overtaken by dozen of runners but the desire to outrun almost non existent as there are more challenging task ahead. Rehydration is key to high intensity training, gulp down 1L of 100+ is necessary to minimize fatigue after each training session. Gatorade is much more desirable though...

---

Added on April 1, 2012, 9:39 amDate - 1/4/2012 (6:32 a.m)

Weather - Warm (30'c approx)

Venue - DPC

Time: 2hr21min20sec

Distance: 21.5km

Average speed: 6:35 min/km

Remark: Unable to make it any earlier, waste plenty of time as usual. Having a slow start for first 3 loops and by 7:30am the first ray of sunlight is visible on the horizon, meaning that the remaining 1.5 hour will run under the scorching sun...

Since it is difficult to run against the sunlight, decide to reverse and run clockwise instead. The pace is 1min faster per loop compare to the first half mainly due to the shade and slight downhill. Finish the 21.5km in one piece and good spirit, the longest training so far. Third week into the program, some mild sun tan is visible in the neck and shoulder. Time to wake up early in coming weeks and shop for sunblock...

---

Added on April 1, 2012, 9:42 amTotal mileage of Week 3 = 47.3km (+4.8%)

This post has been edited by deadalus: Apr 1 2012, 11:28 AM

Research Title: 1Malaysia Sport science study on running velocity for Make Benefit Glorious Nation of Bolehland

The log-log estimated model as follow:

log (V) = log(F) - log(W) - log(T) - log(H) - log(D) - log(Km)

Whereby:
F = Fart (in CC)
V = Velocity (pace)
W = Body weight
T = Temperature
H = Humidity
D = Dehydration (in Litre)
Km = Distance (in KM)


Hypothesis:
H0: B1 = B2 = B3 = B4 = B5 = B6 = 0
H1: B1 ≠ B2 ≠ B3 ≠ B4 ≠ B5 ≠ B6 ≠ 0



Researcher: Dr D
White rat: Mr D
Research center: 1Malaysia Pusat sukan Chap Ayam
Chairman: Rozimah
CEO: Shalizat
IT Director: Wong Yen Yen
PR Director: Ibrahim Ali Thambi Mutu Chettiar
Legal adviser: Lingam
Facility engineer: Velu Sami



This post has been edited by deadalus: Apr 10 2012, 05:50 PM

Road to 42195 - Week 4

Date - 3/4/2012 (10:12 p.m)

Weather - After rain (27'c approx)

Venue - DPC

Time: 54min10sec

Distance: 8.6km

Average speed: 6:18 min/km

Remark: Overslept zzz. The surrounding is very humid, does not make it any easier compare to longer distant in the morning.

---

Added on April 8, 2012, 10:26 pmDate - 4/4/2012 (7:32 a.m)

Weather - Warm (29'c approx)

Venue - TT

Time: NA

Distance: 10km

Average speed: NA

Remark: 2.7km in 12min27sec, 15 minutes of speedwork and wrapped up by 5km slow jog. Not the typical routine, loss loads of fluid and exhausted as ever.

---

Added on April 8, 2012, 10:37 pmDate - 8/4/2012 (6:32 a.m)

Weather - Warm (29'c approx)

Venue - DPC

Time: 2hr21min21sec

Distance: 21.5km

Average speed: 6:36 min/km

Remark: Spend 1hr45min under the sunlight as the run rise as early as 7:15am. Despite having more rest compare to last week, it is more challenging since the knee is giving some problem. Tempted to pull off at KM13 in light of the scorching sun, lost a lot of body fluid and feeling dizzy after finish at 9:00am++.

The mileage this week will take a dip to give way to the Ching Ming festive.

---

Added on April 8, 2012, 10:39 pmTotal mileage of Week 4 = 40.1km (-18%)

This post has been edited by deadalus: Apr 8 2012, 10:42 PM

Road to 42195 - Week 5

Date - 11/4/2012 (8:02 a.m)

Weather - Cloudy/Rain (26'c approx)

Venue - DPC

Time: 51min

Distance: 8.6km

Average speed: 5:54 min/km

Remark: Rain @ KM6, session was interrupted.

_________________________________________________________________________________________


Date - 11/4/2012 (10:32 p.m)

Weather - Humid (28'c approx)

Venue - DPC

Time: 54min49sec

Distance: 8.6km

Average speed: 6:20 min/km

Remark: Driving to Singapore in the following day, need to cut short the run.

_________________________________________________________________________________________

Date - 14/4/2012 (7:32 a.m)

Weather - Cloudy (27'c approx)

Venue - DPC

Time: 49min59sec

Distance: 8.6km

Average speed: 5:20 min/km

Remark: Slightly up the pace to finish ahead of the rain.

_________________________________________________________________________________________

Date - 15/4/2012 (6:20 a.m)

Weather - warm (29'c approx)

Venue - DPC

Time: 2hr57min37sec

Distance: 25.8km

Average speed: 6:53 min/km

Remark: Seems like the dawn is earlier week by week, not that it matter much anymore since some sort of solar resistance is developed over the weeks. But bad sun burn is inevitable and give it another 5 weeks it will looks exactly like the hardworking construction worker.

Taking a more prudence approach on 25K compare to 21K, initial pace was very slow and only slightly pick up the pace in the last 8km. After countless motion & stress on the ankle, it seized for a while at KM22. Need to alter running posture for the remaining 3KM, no biggie as in such state it is just a matter of time that all different part of the body will fail one by one. After finishing 25K, feels like being punched by Tyson all over the place and the limps start to disintegrate.

Lost 3.7 Litre of body fluid, rehydration become a real challenge on running at long distance. Overdo it, the stomach will bloat badly. Under hydrate, muscle fatigue will come into play.

5:40am Wake up
6:00am Light breakfast - Milo + 2 wholemeal bread
6:20am Starts
7:15am Sun rise
7:30am Reverse direction, running clockwise to minimize sun exposure
9:30am Wong Fei Hoong

__________________________________________________________________________________________

Total mileage of Week 5 = 51.6km (+28.7%)

This post has been edited by deadalus: Apr 15 2012, 11:31 AM

Road to 42195 - Week 6

Date - 18/4/2012 (10p.m)

Weather - Warm (28'c approx)

Venue - DPC

Time: 49min17sec

Distance: 8.6km

Average speed: 5min44sec/km

Remark: Quite exhausted after a long drive from Johor Bahru. Tempted to opt for some interval run, too tired for a rigorous session and decide to stick with easy pace.

________________________________________________________________________________________________

Date - 21/4/2012 (7:30 a.m)

Weather - Warm (29'c approx)

Venue - DPC

Time: 1hr28min11sec

Distance: 15.05km

Average speed: 5min52sec/km

Remark: Getting lazy and did not knock down any mileage in Thursday and Friday. Wake up at 6 a.m but somehow manage to put off the alarm and venture into dreamland for another hour.

Attempt to replicate 8.6k pace into 15k only to find the colossal effort required to pull this through.

________________________________________________________________________________________________

Date - 22/4/2012 (6:38 a.m)

Weather - Inferno (31'c approx)

Venue - DPC

Time: 2hr38min11sec

Distance: 22.7km

Average speed: 7min00sec/km

Remark: Sometimes difference of a mere 20 minutes can have contingency impact later on. There is a saying in Chinese idiom that mention " a difference of millimeters can lead to an error in miles " or something along that line. Despite taking some powerbar gel half way through, the effect is relatively insignificant compare to the punishing heat. 17km onwards, the perspiration rate is noticeably reduced despite the increasing heat, something alarming as either overheating or dehydration will ultimately lead to muscle spasm and fatigue. At 9am, the raven, the doggy and the morning walkers are no way to be seen. No cloud either in the clear blue sky. Resistance is futile, at times, when thing is not going the way it supposes to be, the wise thing to do is taking a break and come back stronger. There is always tomorrow. Some lame excuse from some not so wiseman.


5:35am - Crawl out of bed
6:10am - Light breakfas@ Two whole meal bread + Coffee
6:38am - Start
8:40am - Power bar gel
9:32am - Slight hamstring spasm
9:39am - Game over.

__________________________________________________________________________________________

Total mileage of Week 6 = 46.35km (-10.2%)

This post has been edited by deadalus: Apr 29 2012, 06:24 PM

Road to 42195 - Week 7 熱熾の日輪

Date - 23/4/2012 (6p.m)

Weather - Hot (32'c approx)

Venue - Tmn Chai Leng

Time: 2:08 2:18 2:27 2:28 2:19 2:20

Distance: 570m

Average speed: 3:42 ~ 4.18min/km

Remark: Been watching the field from far since 9 years ago but never set foot on it. The last time running in the green field was like, 10 years back? Ancient indeed.

___________________________________________________________________________________________________


Date - 26/4/2012 (11 p.m)

Weather - Cozy (27'c approx)

Venue - DPC

Time: 19:45 ( 9:59 9:46) WR

Distance: 4.3km

Average speed: 4.42min/km

Remark: It was sooo tiring, but it feels sooo good. It has been quite a while since the last pacey run, the result is an astonishing timing which is out of expectation.

___________________________________________________________________________________________________

Date - 28/4/2012 (7:34 a.m)

Weather - Heat (29'c approx)

Venue - DPC

Time: 49min13sec

Distance: 8.6km

Average speed: 5:50min/km

Remark: Was a bit fast in the first half, almost need to pull aside after completing 6km. Strange enough, the ability to complete a much greater distance does not made one immune from the challenge of the shorter session.

___________________________________________________________________________________________________


Date - 29/4/2012 (6:27 a.m)

Weather - Heat (29'c approx)

Venue - DPC

Time: 2hr46min10sec

Distance: 23.65km

Average speed: 7:02min/km

Remark: Some strange incident after 2hr into the session, the LH socks accumulate too much of sweat and it feels like stepping on a thoroughly soaked sponge. Perhaps it is just an excuse to throw in the towel. Speed declined by 4% afterwards and the hamstring/calf start showing an early sign of muscle fatigue.

Additional pair of socks for next week, a must.

4:35am - Alarm, turn it off and go back to bed
5:40am - Wake up, rolling in the bed.
5:45am - Left the bed reluctantly
6:00am - Light breakfast @ Two whole meal bread + Coffee
6:27am - Start
8:00am - Cheese x 1
8:32am - Socks getting wet
9:20am - Game over.


It is not working as it supposes to, need to take up contingency plan for the second half of the program. Or else, disaster is almost warrant in the real deal. Think think think ......
__________________________________________________________________________________________

Total mileage of Week 7 = 39.97km (-13.8%)

This post has been edited by deadalus: Apr 29 2012, 06:34 PM

Road to 42195 - Week 8

Date - 1/5/2012 (5:20 a.m)

Weather - NA (28'c approx)

Venue - DPC

Time: 2hr53min22sec

Distance: 25.8km

Average speed: 6:50 min/km

Remark: Manage to have an early start, going for slow pace in first 8km and taking sometime to ramp up the speed. Despite having a spare socks, the shoe was totally wet and having to pursue the remaining 10km on wet feet. Hit the wall after 20km and struggling in the last 5km as usual.


________________________________________________________________________________________________

Larian Bomba 2012

Date - 6/5/2012 (7:30 a.m)

Weather - Hot (29'c approx)

Venue - Dataran Merdeka

Time: 58min46sec

Distance: 10.8km

Average speed: 5:26 min/km

Remark: Another Epic. Was fortunate not to: 1) Kill someone, 2) Crash the car, 3) DNS.

Reach dataran at 6:52a.m only to realize the bib is still at home, rush back to get it and travelling 130kmh along Jalan Kuching, scary experience. Reach home within 9 minutes and shoot back to dataran with another 8 minutes. Manage to check into the enclosure with 10 minutes to go, the number of participants are surprisingly low.

Get stuck in the congestion during first km and having hard time to squeeze past the human traffic. Was behind last year timing from the beginning and it remains that way for the most part of the race. Up to half way @ LHDN, timing is still lagging behind by 30 second or so. The pace drop further with no obvious reason, was surprised to see some regular front runners are walking. Lacking in speed in the socond half and the myth between training mileage & racing speed is something to ponder with. LSD 25k+ does not warrant a good turnover rate in normal distance road race.

1k - 4:45
Hill top - 10:55
Bus Stand - 17:50
LHDN - 24:59
6k - 31:34
9k - 48:47
10k - 53:16

________________________________________________________________________________________________

Total mileage of Week 8 = 36.6km (-8.4%)

This post has been edited by deadalus: May 6 2012, 10:54 PM

Road to 42195 - Week 9

Date - 8/5/2012 (11 p.m)

Weather - Forgot (Maybe 29'c approx)

Venue - DPC

Time: 25:59

Distance: 4.3

Average speed: NA

Remark:

________________________________________________________________________________________________


Date - 9/5/2012 (10:34 p.m)

Weather - Heat (29'c approx)

Venue - DPC

Time: 46min33sec

Distance: 8.6km

Average speed: --

Remark:

________________________________________________________________________________________________

Date - 13/5/2012 (6:34 p.m)

Weather - Heat (29'c approx)

Venue - DPC

Time: 3hr03min51sec

Distance: 27.95km

Average speed: 6:35min/km

Remark: Raining @ 5 a.m, need to reschedule the session to evening.

Start the run with 6:17 and remain below 6:30 for the first 10KM or so. Up to 21.5KM the deficit is -13.5 minutes and things started to slow down afterward. The pacey first half start taking toll on endurance, the last 5KM is a real torture. The feeling of dizziness and anytime collapse lingering for the last few KM. Hypothermia take place after 20KM and body temperature drop a few Celsius.

Over speeding is not the name of the game for longer distance, do not bit more than what you can chew. Period.


________________________________________________________________________________________________

Total mileage of Week 9 = 40.85km (+11.6%)

This post has been edited by deadalus: May 18 2012, 08:40 PM

Road to 42195 - Week 10

Date - 17/5/2012 (10:58 p.m)

Weather - Wet wet wet ( 29'c approx)

Venue - DPC

Time: 36:21

Distance: 6.45km

Average speed:

Remark: Sweat heavily.

________________________________________________________________________________________________

Date - 19/5/2012 (7:38 a.m)

Weather - Warm ( 29'c approx)

Venue - DPC

Time: 36:55

Distance: 6.45km

Average speed:

Remark: --

________________________________________________________________________________________________

Date - 20/5/2012 (5:38 a.m)

Weather - Warm ( 29'c approx)

Venue - DPC

Time: 2hr04min55secc

Distance: 17.2kmkm

Average speed:

Remark: Was lagging behind since the first km, 5% slower throughout and lacking the urmpp to push this through. Have to pull out after 17KM despite the perfect shady sunday morning...



________________________________________________________________________________________________

Date - 20/5/2012 (7:08 p.m)

Weather - After rain ( 27'c approx)

Venue - DPC

Time: 1hr01min55secc

Distance: 10.75kmkm

Average speed:

Remark: Strangely, this one is better than the morning session...

________________________________________________________________________________________________

Total mileage of Week 10 = 40.85km (+0%)

This post has been edited by deadalus: May 21 2012, 08:10 AM

Road to 42195 - Week 11

Date - 24/5/2012 (10:30 p.m)

Weather - Warm (30'c approx)

Venue - DPC

Time: 43min48sec (WR)

Distance: 8.6km

Average speed: 5:06min/km

Remark: Mimicking the M.WO posture, decent speed despite the fact that the current regime is more inclining toward endurance.


________________________________________________________________________________________________



Date - 25/5/2012 (11:10 p.m)

Weather - Warm (30'c approx)

Venue - DPC

Time: 21min20sec

Distance: 4.3km

Average speed: 4:58min/km

Remark: Late start. Unable to pursuit any further, lacking in mental strength..

________________________________________________________________________________________________


Date - 27/5/2012 (5:35 a.m)

Weather - Warm (30'c approx)

Venue - DPC

Time: 3hr17min20sec

Distance: 30.1km

Average speed: 6:34min/km

Remark: Having a very slow start, 7:40min/km for the first two km. Feeling very heavy footed in the beginning 10 due to a relatively heavy breakfast 30 minutes prior. Contemplating to pull aside after 10km but manage to hang on. Things getting better after 15km and gradually increase the pace in the later stage. Pace peaking at the last 9km @ 6:00 - 6:20min/km, a bit surprise toward the end.. M.WO FTW

One down, Two more to go.

4:35a.m - Wake up & wandering
5:00a.m - Breakfast: 3 bread + milo
5:35a.m - Start
7:45a.m - Swap shoe & socks
9:15a.m - Wong Fei Hoong


________________________________________________________________________________________________


Total mileage of Week 11 = 43km (+5.3%)

This post has been edited by deadalus: May 27 2012, 04:04 PM

Road to 42195 - Week 12

Date - 1/6/2012 (10:15 p.m)

Weather - Warm (30'c approx)

Venue - DPC

Time: 46:46

Distance: 8.6km

Average speed: ---

Remark: Unable to chip in any mileage during the week due to traveling, need to do 3 in a row...

Wanted to do more km, but body say no.


________________________________________________________________________________________________


Date - 2/6/2012 (8:05 a.m)

Weather - Very Warm (32'c approx)

Venue - DPC

Time: 25:59

Distance: 4.3km

Average speed: ---

Remark: Raining the night before, as such super heat crystal clear sky follow suit the next morning. Couple with a late start, a perfect outing to get fry, tomorrow. RFSOR.


________________________________________________________________________________________________

Date - 3/6/2012 (5:51 a.m)

Weather - Warm (30'c approx)

Venue - DPC

Time: 3hr14min46sec

Distance: 30.1km

Average speed: 6:28min/km

Remark: Weather forecast predict the temperature will hit the peak during June to 37C max. Wondering what kind of impact it will bring about on the race day.

Back to training, the second installment for the gruesome 30k menu. One funny observation is that, shady weather will draw more crowd and require extra effort in dodging. While the heat wave will chase away any walking creature on ground, it will also juice you to the last drop. It is very hard to imagine how the triathlet spend hours under the sun, no wonder they granted with the honour of Ironman.

Apart from the sporadic lower quad spasm and knee fatigue, everything else was business as usual. Pain is your friend, bear with it or quit it once and for all. At most of the time, the latter is always the dominant inner sound since the beginning but insanity will keep stride after stride for apparent no reason.

The thing with long distance is such, the starting 80% is just a process to bring you to the last 20% stretch and this is the sexy part of the run. Dedicating countless hours, in the end all that matters is merely the last 10k during race day. Thats the beauty part of the game, one that most people finds it, beyond describe.


________________________________________________________________________________________________


Total mileage of Week 12 = 43km (+0%)

This post has been edited by deadalus: Jun 3 2012, 10:34 PM

Road to 42195 - Week 13

Date - 6/6/2012 (10：30p.m)

Weather - Normal (30'c approx)

Venue - DPC

Time: Unknowm

Distance: 8.6km

Average speed: NA

Remark: Forget to bring watch.


________________________________________________________________________________________________


Date - 7/6/2012 (10：45p.m)

Weather - Normal (30'c approx)

Venue - DPC

Time: Unknowm

Distance: 4.3km

Average speed: NA

Remark: Forget to bring watch, again. Feeling dizzy after completing 4km. Call it a day, there is always tomorrow...

________________________________________________________________________________________________


Date - 9/6/2012 (8：15a.m)

Weather - Warm (301'c approx)

Venue - DPC

Time: 52min55sec

Distance: 8.6km

Average speed: NA

Remark: Starting very late, thankfully the sun is taking dayoff and it is a decent time to run during daytime without the heat. Rare though.


________________________________________________________________________________________________


Date - 10/6/2012 (5：42a.m)

Weather - Cloudy (29'c approx)

Venue - DPC

Time: 3hr14min03sec

Distance: 31.3km + 0.3km

Average speed: 6min12sec/km

Remark: Have to forgo the Germany v Portugal match that take place at 2:45am. But still shitty things happen, end up burning 22 bucks for the overnight parking fee and wasted 8 minutes + 10 minutes to get things done. Need to run back home and tackle 3 slope to get some note and feed the bloody ticket machine. Expect the unexpected, niama!

On way back to the parking lot, an old granny punch a few line early morning:

Granny: Brother, what day is today?
: Sunday. (Today is a happening day and you ought to be in the cuckoo house)
Granny: No wonder, there is no hawker stall opening. Hahahahaha
: .................


Despite heavy rain in the preceding night, it is quite cloudy in the morning and it only make way to the sunlight after 9am, which make it a perfect day to mark an end to a long gruesome program.

As usual, take quite awhile to kick start the engine and travelling @ 7:00+ pace in the first two km. After realizing the incident, put up some fast lap in the subsequent 4km @ 6:00 ~ 6:30min/km before rushing back home. Pace @ 6:00 for the journey back and forth, and thankfully the undulating 7km+ journey does not take toll on the overall run.

Pace from KM 13 to KM 31 has been very consistent ranging from 6:10 to 6:20. Finish the last 9km relatively comfortable and maintain the speed at 6:20 with minimal strain on the knee.

The next task, would be having good rest. Which, is equally challenging due to the nocturnal urban lifestyle. Not to mention the EURO 2012.

_______________________________________________________________________________________________

Total mileage of Week 13 = 53.1 km (+23.5%)

This post has been edited by deadalus: Jun 10 2012, 10:00 PM

Road to 42195 - Week 14

11/6/2012 - Down with diarrhea, and as a result unable to consume any solid food for two days until Thursday. Things look doubtful and the potential of wasted the 13 weeks effort is looming...


___________________________________________________________________________________________________


Date - 15/6/2012 (10:12 p.m)

Weather - Warm (29'c approx)

Venue - DPC

Time: --

Distance: 4.3km

Average speed: --

Remark: Short session to get things started. Glad to be able to run again after a shift recovery.

___________________________________________________________________________________________________

Date - 16/6/2012 (10:12 p.m)

Weather - Warm (29'c approx)

Venue - DPC

Time: --

Distance: 6.45km

Average speed: --

Remark: Physical mental is getting better at times. Not too hopeful of full recovery yet as the damage done by the unexpected food poisoning is still unknown. Did a slightly longer distance to build up the confidence and fitness.

________________________________________________________________________________________________

Date - 17/6/2012 (6:45 a.m)

Weather - Windy (27'c approx)

Venue - DPC

Time: 1hr38min19sec

Distance: 15.05km

Average speed: --

Remark: Insist to carry on despite the thick cloud building up. As a result, the last 1.5km was completed under some extreme tropical thunder. It has been quite a while since the last experience to run under heavy rain at this magnitude as the eyes can barely withstand the heavy rain fall couple with strong wind.

It has been very happening this week and the assignment next week require heavy traveling to the neighboring country. Not really the ideal build up for running a marathon, but this is how it goes...

Like it or not, a sudden twist of faith can sometime mess up plan of any kind and the next best thing to do is damage control.
________________________________________________________________________________________________

Total mileage of Week 14 = 21.5 km (-59.5%)

This post has been edited by deadalus: Jun 29 2012, 03:59 AM

Road to 42195 - Week 15 (Finale)

Date - 23/6/2012 (7:55 a.m)

Weather - Warm (28 'c approx)

Venue - PCH

Time: --

Distance: 1.6km

Average speed: --

Remark: Has been quite reluctant to run for the entire week. Drag until the very last minute to do some minimal warm up session.

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Standard Charted KL Marathon 2012

Date - 24/6/2012 (4:31 a.m)

Weather - Cloudy (27 'c approx)

Venue - Dataran Merdeka

Time: 5hr13min25sec

Distance: 42.1km

Average speed: 7:26 per km

Remark:

Pre marathon check list:

1) Good rest - No
2) Carbo loading - No
3) Good sleep - No
4) Extravaganza pre race breakfast - No
5) Fuel belt - No
6) GPS - No
7) Technical running shoe - No
8) Power gel - No
9) Race plan - No
10) High expectation - Yes


Having great difficulty the night before to doze off. Despite light off at 8:30pm, ended up rolling on the bed dont know for how many hours... Wake up several time in between and light on at 2:30 a.m, feeling not particularly sharp.

Arrive the venue at 3:30 am. Lite jogging for 10 minutes before joining the crowd of 3,300 full marathon runners in the enclosure. The race start at 4:31 a.m and it is difficult to move through the massive human traffic for the first 2 kilometers since lotsa runners tend to run fast during the early stage, a common scene for 10km road race but this is 42km...



Strong wind for the first 5km followed by a lite drizzle from KM7 til KM9. Fortunately it does not pour heavily and the running shoes can still remain relatively dry for mileage ahead. Traveling around 6:20 min/km ~ 6:30 min/km in the first 10 kilometers and was ahead of the pacers for 5hr. Been overtaken by the 4:30 pacers along the Sg Besi highway infront of old air port @ KM8.





KM 20 to KM25. Cant really recall of passing through these places though...

Run pretty smoothly in the next 10km and manage to slightly increase the pace to 6：00 between KM11 - KM20. Intend to slow down to 7:00 for KM21-KM30 since there were 7 minutes buffer up to KM20. Somehow the speed more or less remain until KM26 when the cramp on inner quad begins. Was hoping that the fatigue can be delayed to the sexy moment beyond 30km but ...

At KM27, was 11 minutes ahead of a 4hr52 finishing but this is as good as it gets. Was frantically looking for a fix on the fatigue quad muscle but neither the pain relief spray nor the heating oilment from the medic did any help. Resort to a snail walking pace of 12:00 since there are another 15km to knock down.

Can only helplessly witness the 5hr pacer taking over @ KM30 before Jln Kuching turning but still unable to run since the muscle is in bad shape. Even walking will trigger the cramp and had to stop aside at times to stretch the muscle. Worst come to worst the muscle will completely contracted and takes an hour before the leg is allowed to walk again. Fortunately that does not happen, not today.

Attempt to alter the stride with no luck, most ended up with acute cramp and have to stop by a mobile toilet @ KM32 for a quick pee. After an hour of sun bathing, the route leads toward the reserve green lung @ Bukit Tunku where the air is cooler and the trees provide shelter to the torturous sun. Finally manage to id a workable stride @ KM34 that allow 1-2 minutes slow jog with an interval of 3 minutes walking in between.



Share the route with the massive 10km runners 13,000 crowd and need to pay extra attention on dodging these moving object in the last 2km.



Since the golfer cap has a restricted viewing scope of the surrounding, cant really feel much of the fiesta atmosphere at the finishing line. But the Japanese runners who dupe in Radish & Banana costume were giving out high five to marathon runner 200 meter before finishing line. Wondering how they manage to knock out 42km with the bulky outfit...



If there were another adventure at this race category, it is all about redemption. The lesson learn today will be part of the learning curve for the ultimate race in runners world. Till then....






** Plaudits to all the volunteer photographer, namely Teh, Leong, QQ.

This post has been edited by deadalus: Jul 1 2012, 03:14 PM

Wow! It was cool of your experience! And useful information from you!

Hi, mind telling how to increase fitness level?

This post has been edited by Saton666: Sep 9 2012, 05:29 PM

Consistently checking your RHR.. The lower it is the better, but not too low, it might causes heart attack. about 4x are good.. Fitness level can be train through a lot of type of exercises, as long you have good diets and exercise 3times a week you're consider a fit person already.

@TS, thanks for the thread! It's really motivating me to run more. haha, planning for my first run for KL 10K hosted by Nike.