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:

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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.


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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.

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

Weather - Warm ( 29'c approx)

Venue - DPC

Time: 36:55

Distance: 6.45km

Average speed:

Remark: --

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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...



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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...

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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.


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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..

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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


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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.


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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.


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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.


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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.


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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...


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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.

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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.

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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

AL Kisah Pelari Lanun @ KOTR 2012

Date - 9/9/2012 (6:50 a.m)

Weather - Warm (27 'c approx)

Venue - Sunway Pyramid

Time: 53:02

Distance: 10km

Average speed: 5:18 minit/km

Remark: Atas faktor-faktor tertentu, hang tak daftar untuk larian edisi KOTR tahun ni. Tapi teringin nak sertai jugak. Jadi, mengikuti jadual laman web Adidas KOTR, 10k mula pada pukul 7 pagi. Maka telah set jam untuk bangun pkul 4:50 pagi. Setelah relak 3 bulan tanpa ambil bahagian sebarangan larian, skrg nak bangun awal susah plak ni...

Sampai Sunway awal pagi pkul enam, masih sempat lagi untuk melena setengah jam sebelum masuk kandang. Mana tahu baru saja stanby 200m dari garisan mula, tembakan sudah terdengar, baru 6:45 ni pengucara tahun 2012 mmg tepat. Jadi ikutlah gelompok mamak2 yang mendahului tapi mmg x mampu nak ikut mereka ni. Selepas 1km, semakin ketinggalan gan gelompok mm yg cepat tu. Pace pun susah nak maintain 5:00 minit/km, enjin turbo masih karat lagi kot...

Selepas 3km, pelari makin berkuranggan, pelik plak sbb spatutnya pelari 10k banyak tu seramai 10,000 tahun lepas. Tapi x kisah lah, janji bleh tamatkan larian shj. Maka sampai tempat pusingan U bagi 10k, hairan plak langsung x sorg pun belok balik ke garisan penamat, otak masuk air ke mereka ni. Masa ni baru terfikir nak mengintai bib2 pelari berdekatan. Ada yg A, ada yg B, aduhai, tersilap masuk 16.8k @#%$. Habislah ni, tak kan nak ambil U turn tu, nanti org tahan hantar ke tj rambutan...

Terpaksalah lari 16.8k, ala corak 10k. Bukit yg x habis habisan dan terikan matahari mmg x bes untuk Larian lanun kali ni... Selepas sampai ke papan tanda 10k, ambil xtra 200m, maka bermula nak jalan kaki, baik juga lari kat hiway sbb ada penanda pihak pengurusan jln setiap 100m. Percuma punya mmg x ada urmphhh....




Detik-detik Larian KOTR Tahun 2012

Larian Nike 10km 2012

Date - 13/10/2012 (5:32 p.m)

Weather - Warm (28 'c approx)

Venue - Tourism center @ Jalan Ampang

Time: 49min45sec

Distance: 9.5km

Average speed: 5:12 minit/km

Remark: Percuma punya mmg x ada urmphhh.......

Jadi untuk edisi Larian Nike tahun ni, RM 1.60 telah diderma kpd pembangunan infrastruktur negara - LRT dalam bentuk tambang dari stesyen Masjid Jamek ke KLCC. Banyak jugak kalian pelari yang ambil pengangkutan awam dlm pelbagain bentuk, pihak Nike mmg bijak nak bikin promosi besar-besaran utk mengharumkan jenama mereka.

Dah lama tak balik mengunjungi SRJK © Lai Meng dan nampaknya x banyak berbeza. Hanya bertambah pagar2 di depan gelangan bola keranjang dan bahagian tadika. Pernah melalui sini dalam larian2 lain seperti SCKLM 2011 tapi hinggapan melebihi 1 minit mmg tak pernah. Terpikir pulak detik2 zaman 90an dimana tempat ni jauh berbeza dengan apa yg sedia ada skrg...

Larian bermula tepat pukul 5 setengah, nasib baik tak sangkut dalam gelompok pelari seramai 15,000 tu dan dapat berlari gan selasa. Tapi rugi jugak sbb kebanyakan masa lari diatas AKLEH hiway yang memang bosan, tapi jika nak masuk ke daerah bandar KL tu susah plak, pelari seramai 15,000 ni mmg buat kecoh dan jam kau2.

Otot perut mula kacau ketika sampai enam kilometer, hanya dapat tahan dua kilometer lagi dan meneruskan larian dgn lajuan kura2. Hari ni mmg bukanlah hari hang. Janji minggu depan tekan sampai habis, tapi bukan hari ni...


Detik2 Larian Nike 2012 tajaan yang berhormat encik Moey dan keluarga.




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Oct - 14 = 24minutes

Oct - 15 = 21min01sec

Oct - 16 = 10minutes

Oct - 18 = 23minutes


No traveling for the week, more session ahead of the race take place on Sunday. Running form was mediocre, speed is lacking throughout the training. What's left....

Enviro Run 2012

Date - 21/10/2012 (8:12 a.m)

Weather - Warm (29 'c approx)

Venue - Titiwangsa

Time: 42min+

Distance: 6km (Actual 7.7km)

Average speed: NA

Remark: TIPAH TERTIPU. KNN

Nampak peta pun dah tahu larian ni melebihi 6km (Tambah lagi tukar laluan saat akhir), tapi suka2 juga tekan turbo kuat2 dari permulaan. Selain daripada larian Enviro, kebetulan pesta pancing & pesta rempit-merempit juga diadakan pada tempat & masa yang sama. Taman yang kecil ni dah jadi himpuan ribuan yang kecoh2 + kram2, mmg X sesuai utk acara larian. Sampah sarap, asap2, kete2, ♀2 ♂2 etc. Aduhai3

Sampai kilometer 4 masih mampu lagi pecut dalam lingkunan 5:00min/km tapi setakat saja ke 5km+ dah mmg kompon larian ni jauh melebihi drpd 6km, makanya semangat hancur terus. Matahari pun terik gile. Terpaksa jalan kaki x 5 sebelum garisan penamat, treneng sebelum ni semua masuk longkang. Kecewa betui...


Detik2 Larian Enviro 2012 tajaan Encik Koko. Layan




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Larian Bandar Taman Desa 2012

Date - 25/11/2012 (7:00 a.m)

Weather - Sederhana (26 'c agak2)

Venue - Bandar Taman Desa

Time: 22min27sec

Distance: 4.87km

Average speed: 4:36 minit/km

[b]Remark: Pada permulaan mmg teringin nak lari 10km, namun persiapan memang tak lengkap sangat. Kena layan jarak yang lebih pendek untuk kaki santan kurang trenneng ni.

Loceng berbunyi tepat jam 6 pagi, bangun 640, maka x masa untuk ambil sarapan ringan dan berak pun x sempat. Perut semacam saja, berat tapi rasanya boleh tahan satu jam lagi sebelum meletup Tokyo.

Nampaknya larian ni pelari pun tak ramai, katakan 3000 perserta tapi separuh pun x sampai. Untuk larian kecik semacam ni sukarelawan mmg ramai, setiap 200m pun ada. Tak banyak mamat cepat yang mengambil bahagian mungkin dah cuti kut, dari permulaan sampai abis pun x banyak nampak bayang pelari di hadapan. Kebanyakan pelari 5km muka muda2 + pace pun boleh tahan, pakcik dah tua ni x larat nak pecut laju sangat.

Tak menaruh banyak harapan ke larian ni tapi keputusan okie jugak, dari mula sampai tamat hanya dipintas seorang pelari shj. Masa larian pun bes jugak.

Setakat ini sahaja untuk liputan larian bandar taman desa tahun 2012. Majukan sukan untuk negara ala Gaya, Mutu, Keunggulan.



Detik2 Larian. Layan



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