Date - 19/10/2009 (7:05 p.m)

Weather - Cozy (31'c ~ 32'c approx)

Venue - Manjalara

4K - 28min16sec

Target speed: Easy run @ 6min / km

Remarks: -

Date - 20/10/2009 (7:05 p.m)

Weather - Cozy (31'c ~ 32'c approx)

Venue - BBS Stadium


1K - 5min06sec

60sec break

1k - 4min53sec

91sec break

1k - 4min57sec

900sec break

1k - 4min52sec

90sec break

1k - 4min56sec

Target speed: 4min55sec / km

Remarks: -

This post has been edited by deadalus: Oct 24 2009, 06:37 PM

Date - 22/10/2009 (7:05 p.m)

Weather - Cozy (31'c ~ 32'c approx)

Venue - BBS Triple hill


1K - 5min07sec (Uphill)

1k - 5min08sec

90sec break

1k - 5min03sec (Uphill)

1k - 5min10sec

120sec break

1k - 5min01sec (Uphill)

1k - 5min16sec


Target speed: 5min00sec / km

Remarks: -

Date - 23/10/2009 (7:05 p.m)

Weather - Rain (24'c ~ 26'c approx)

Venue - BBS Gym

5km - 25min

Target speed: 5min00sec / km

Remarks: Wanted to do a 5k trial to check on current fitness status, unfortunately its pouring heavily in the evening. End up running the last training before Mizuno on a treadmill with a preset speed of 12kmh. As far as the training concern, i have finally completing a 5k distance in 25min but too bad its on a machine and not outside the track. Despite the air-conditioned, was sweating heavily due to poor air ventilation.

=============================================================================

This marks the final session for my 2 months program and am glad that it finally come to an end. Despite skipping almost 30% of the designated session, i have try my best to follow the program as much as possible. After completing 29km last week and another 20km this week, hopefully the hardwork will pay off in Mizuno Wave Run. I would say the result would most probably reflective of current endurance level after going through all the ordeal during the past 4 months.

It is noticeable that not many 10k run was completed during the 4 months duration and this is something to look into for future program since it will definitely affect the endurance level @ closing stage. The fatigue @ centro run 2 weeks ago is an good example.

Mizuno Wave Run 2009 - 11km

Sunday - 25/10/2009 (7:30a a.m)

Weather - 24'c ~ 25'c approx

Venue - UPM

Distance - 11.1km

Target - Within 1hr00min30sec

5.5km - 28min12sec

8km - 44min26sec

10km - 55min37sec

11km - 1hr00min50sec

Results - 1hr00min50sec (4XXth)


Remarks: Having insomnia the day before Mizuno Wave, only knock out at 2 a.m morning . Wake up 5 a.m and found that it is dripping lightly, hopefully it will cease by 730am. Heading to UPM after taking light breakfast.

Since the race will start with all category in one go, have manage to occupy a front spot while waiting for the gun. Today i plan to take it easy thinking that 500 medal should be an easy task in light of a similar experience in Adidas KOTR. The only goal is to run at a faster pace than Adidas KOTR while the medal should consider within grab (Close 1 eye). Well i am wrong, very wrong indeed because i forgot to take into consideration those who ran the 21k in KOTR...

To obtain a better acceleration at the closing stage, have decided to control speed in the first 5.5km and target to reach the water station within 30min. During the 1st km uphill, already overtaken by a senior runner whom i pace with during KOTR. Knowing that all the killing hills only take place at the last 3km, i maintain my momentum and hopefully can catch up in later stage. Been trying to slow down my stride to avoid the traumatic incident in KOTR and hope to finish the race without stop.

Manage to potong uncle @ 5km mark before the water station. Taken 2 cup of water but having difficult to push it through my throat, only taking 3~4 sip and the rest all goes to the floor... After the water station, uncle manage to revive his race and overtake again for the second time but the distance remain only 20m~30m ahead. He pancit @ 7km uphill before the foodcourt. Manage to inform him there will be another 4km ahead with 2 very steep slope and his face like .

@ 8km, Left abs start to shown a sign of stitches, luckily this time manage to hydrate a bit @ water station and the pain subside within 2~3min. After passing by the river, the 1st hill putting a tough challenge on fellow runners. Many participants forced to walk on their feet in this closing stage, while i manage to overtake a dozen of contestant within the A Category. Still manage to squeeze some decent speed and keep my feet rolling @ the downhill slope.

After crossing the 10k marks, another dreadful 400m uphill with 30% incline awaits. Both tired and out of gas, only can roll my feet at slow pace. Pretty determine to climb the hill without stopping (which prove to be vital later on). Pouring in my last effort for the downhill before proceeding to the track. Manage to sprint for the last 150m and overtake some pips. A bit surprise to found that with all this ordeal only earning a 459th chip....

** After some reading on Mizuno run, found that the number on the chip is not an indication on position. The actual ranking could be anything between 450 ~ 500... Someone did 63min still walk away with a medal, so the 500 cut off time should be somewhere around there. What a great escape

===========================================================================

Post race:[SIZE=7]

- Overall pace is faster than the previous KOTR throughout the entire undulating UPM route. In fact up to 5.5k was still 2min ahead of the intended pace.

- Probably in between 5.5k ~ 8k i've unintentionally reduce speed and taking 16min14sec to cover the 2.5k stretch. Should put more effort here and the timing will dip below 1hr...

- From 8k ~ 10k, the split is 11min11sec which is 11sec below the 5:30/km pace. Consider good since the uphill @9km is pretty tough.

- @ the last uphill, the medal will be definitely gone if pancit here. The remaining 40 medals most likely only seperate by a mere 1 minute.

- The routine BBS triple hill training prove to be vital for this kind of hilly race.

===========================================================================

Although still unable to pace at 5:00min/km, being able to run @ 5:30/km on undulating route is not bad either. Will do more research afterward to prepare for the next event -- the MALAKOOF 12k!

This post has been edited by deadalus: Oct 25 2009, 10:09 PM

bro, u got wearing any GPS watch?

how do u know ur speed?

dont have GPS watch at the moment but planning to buy garmin forerunner 205. seems that local distributor not carrying this model...

pace wise:

pre-race @ normally i will use google earth or mapmyrun to survey the route before the race day. from there i will roughly know the distance of the route and set my targeted time for certain check point (i.e 3k, 5k, 7k mark)

post race @ use calculator... distance/time = XXX km/h

November


Week 1

- 1K x 5 @ stadium (4:50/km)

- 1K x 5 @ BBS triple hill (5:00/km)

- 2K x 3 @ stadium (4:55/km)


Week 2

- Oversea @ Philippines...


Week 3

- Oversea @ Borneo...


Week 4

- 1K x 5 @ BBS triple hill (5:00/km)

- 2K x 3 @ stadium (4:55/km)

- 10K Easy Run

===========================================================================

December


Week 1

- 1K x 5 @ BBS triple hill (5:00/km)

- 1K x 5 @ stadium (4:45/km)

- 2K x 3 @ stadium (4:55/km)

- 10K Easy Run



Week 2

- 1K x 5 @ BBS triple hill (5:00/km)

- 4k Easy run

- 1K x 5 @ stadium (4:45/km)

- 4k Easy run

- 2K x 3 @ stadium (4:55/km)

- 10K Easy Run



Week 3

- 1K x 5 @ BBS triple hill (5:00/km)

- 4k Easy run

- 2K x 3 @ stadium (4:50/km)

- 4k Easy run

- 10K Easy Run

- Malakoff 12k



Week 4

- 1K x 5 @ BBS triple hill (5:00/km)

- 1K x 5 @ stadium (4:45/km)

- 2K x 3 @ stadium (4:50/km)

- 10K Easy Run



Week 5

- 1K x 5 @ BBS triple hill (5:00/km)

- 1K x 5 @ stadium (4:45/km)

- 2K x 3 @ stadium (4:50/km)

- 10K Easy Run

This post has been edited by deadalus: Nov 8 2009, 11:00 PM

Date - 29/10/2009 (7:05 p.m)

Weather - After rain (26'c ~ 27'c approx)

Venue - BBS Stadium


1K - 4min49sec

60sec break

1k - 4min45sec

91sec break

1k - 4min47sec

90sec break

1k - 4min49sec

120sec break

1k - 4min48sec

Target speed: 4min50sec / km

Remarks: Attempt to gradually increase pace to 4:30 min/km in 3 phase. Starting with 4:50, the speed is barely manageable and already very close to the existing threshold. Hopefully got more room to improve after getting more familiar with this pace.

Date - 30/10/2009 (7:05 p.m)

Weather - Rain (23'c ~ 24'c approx)

Venue - StarTrac threadmill


1K - 4min40sec

90sec break

1k - 4min40sec

120sec break

1k - 2min20sec (DNF)

Speed: 12.8 kmh or 4:40 min/km

Remarks: Another rainy evening, indoor running was the only option. Even with the air-con. + open window, the heat dissipation is much slower compare to outdoor running and result in excessive perspiration, as if the dehydration is twice faster compare to outdoor run. It was also a mistake to set the speed at 12.8 since it is well above my capability. Unable to carry on the intend 5km training and have to stop half way. After two unpleasant outing on threadmill, i dont think i want to do any sort of running on a machine again. as long as the rain does not caught up with my run...

Date - 2/11/2009 (8:05 a.m)

Weather - Warm (31'c ~ 32'c approx)

Venue - BBS triple hill

1K - 5min01sec

1k - 4min47sec

91sec break

1k - 5min09sec

120sec break

1k - 5min8sec

pancit again~

Target speed: 5min00sec / km

Remarks: A bit over ambitious trying to do a 2k x 3 interval. Since i have not been training in morning session for years, the body response poorly in this session. The sun is unbearable after completing 4k and deciding to call it a day... leaving a total mileage of 11km for this week.

A lot to catch up for the following week, pray hard that the sun will outshine the monsoon...

Date - 3/11/2009 (6:45 p.m)

Weather - Warm (31'c ~ 32'c approx)

Venue - Titiwangsa (2.62km loop)


2.62K - 12min25sec @ 12.66kmh | 4:44min/km

155sec break

2.62K - 13min10sec @ 11.94kmh | 5:01min/km


Target speed: 4min55sec / km

Remarks: Monday slack as usual and taking a nap after work just to found that the sun almost set by the end of my zZz. Heading to the nearer location @ Titiwangsa which approx 8km away to safe time & $$ instead of selayang 19km.

The 1st loop is absolutely flying and feeling comfortable at a very high turnover rate. My legs feeling the joy of being able to skip the torturous hill at BBS. The catch is, those speed is only good for the 1st loop, and, as soon as i start the 2nd, a slight fatigue is immediately felt during the first few hundred meter. Consequently the pace drop sharply at the later stage of the 2nd loop and couldnt help but dragging my tire feet back to the finish point.

Might consider substituting the 2k x 3 @ Stadium to 2.62k x 2, partly to safe fuel, and also gateway from the boredom of training the whole week in Selayang.

Date - 5/11/2009 (6:35 p.m)

Weather - Warm (31'c ~ 32'c approx)

Venue - BBS triple hill

1K - 5min01sec Up

90sec break

1k - 4min53sec Down

91sec break

1k - 4min59sec Up

91sec break

1k - 5min9sec Down

91sec breaak

1k - 4min56sec Up

Target speed: 5min00sec / km

Remarks: An awesome session, probably the best ever since the inception of this specific training. Have been able to keep the uphill pace @ 5:00/km and even a mere 4:55/km at the last stretch. Consider not bad for an uphill route with 1/2 incline (about 500m of the uphill having undulating gradient of 5%~10% <<< gut feeling)

BBS hill training will continue to be my constant in all future training.

Date - 8/11/2009 (8:05 a.m)

Weather - Warm (31'c ~ 32'c approx)

Venue - BBS triple hill

1K - 4min55sec

90sec break

1k - 4min48sec

91sec break

1k - 5min04sec

90sec break

1k - 5min10sec

180sec break

1k - 5min05sec

Target speed: 5min00sec / km

Remarks: Another morning session in light of the evening monsoon raining. And yet the body still unable to accustom to the morning atmosphere. Found that i always have the tendency to overspeed in early stage and need to make sure this does not happen during race. The final 1km uphill is really a killer... almost vomit my breakfast in the attempt to ascend the uphill slope

Date - 9/11/2009 (5:05 p.m)

Weather - Rain (23'c ~ 24'c approx)

Venue - BBS Stadium

2K - 9min43sec (1min52sec; 2min02sec; 1min54sec; 1min59sec; 1min56sec)

90sec break

2k - 10min02sec (1min56sec; 2min03sec; 2min02sec; 2min02sec; 1min59sec)

91sec break

2k - 10min21sec (2min01sec; 2min09sec; 2min06sec; 2min07sec; 1min58sec)

Target speed: 5min00sec / km

Remarks: This will be another important session prior to the 4 days trip to Philippines, skipping will not be an option since it will not meet my target of 3 running session per week. Decide to take an early dayoff from work to avoid the evening rain. Grainy rain start dripping @ 3pm, wasted 1/2 hr inside car hoping that the rain will cease.

The 1st 2km still manageable despite the grainy rain. the cooling rain droplet did help to cold down the system leaving more room for acceleration. Starting at loop 4 of the second set, the rain suddenly getting worst accompanied with strong wind which drastically make things difficult to even keep an eye on the route. Been struggling as to whether carry on the remaining 2k.

By the time finish the 2nd 2km set, the shoes are both wet & heavy making running challenging even at slow pace. Fortunately the wright socks did it tricks to minimize the abrasion. Decide to finish another 2km for the sake of completing the training, afterall it is training that matter the most, not the result itself.

Date - 14/11/2009 (9:05 p.m)

Weather - Rain (23'c ~ 24'c approx)

Venue - Titiwangsa

2.62K - 13min10sec

Target speed: 5min00sec / km

Remarks: Wonder when the raining season will come to an end... another nocturnal run in the rain. Force to drop the session halfway after the rain turn really heavy...

Date - 15/11/2009 (8:05 a.m)

Weather - Lovely Sunday Morning(24'c ~ 25'c approx)

Venue - BBS triple hill

1K - 5min03sec Up

90sec break

1k - 4min53sec Down

91sec break

1k - 5min08sec Up

91sec break

1k - 5min9sec Down

91sec breaak

1k - 5min05sec Up

Target speed: 5min00sec / km

Remarks: Superb morning without the burning ray from planet sōl. Incorporate some mindwork which seems to has no visible result on the timing...

Date - 16/11/2009 (9:35 p.m)

Weather - Warm (31'c ~ 32'c approx)

Venue - Titiwangsa

2.62K - 12min42sec

90sec break

2.62k - 13min14sec

Target speed: 5min00sec / km

Remarks: Begin to favour the breezing air of the dusk, it appears that a good workout before sleep perform better than sleeping pills for the insomnia. With the sufficient fuel from dinner, fatigue is noticeable less than usual, so is the perspiration. Need more mileage in the coming weeks to makeup for those that am missing during these two weeks. Endurance is really lacking at the moment.

Date - 20/11/2009 (10:05 p.m)

Weather - 26'c ~ 28'c approx

Venue - Titiwangsa

2.62K - 13min25sec

90sec break

2.62k - 13min22sec

Target speed: 5min00sec / km

Remarks: Taking a slow start in exchange for stronger finishing at the later stage to simulate a similar strategy for Dukethon on Sunday. Somehow the gameplan does not works well since the 2nd loop only marginally faster by 3secs.

Unable to hit the right chord for 5:00 and with a pair of tire leg at 2nd loop gearing up the turnover rate appears to be highly challenging. So i will just follow the flow for coming sunday run and forget about using a different approach.

Dukethon 5km 2009

Date - 22/11/2009 (8:00 a.m)

Weather - 23'c ~ 24'c approx (windy)

Venue - DUKE Highway

2.6K - 11min48sec

2.6k - 12min28sec

Total Time: 24min10sec (88th)

Total distance: 5.2km

Average speed: 12.9 km/h ; 4min39sec/km

Target speed: 5min00sec / km

Remarks: The good side of running on a highway is that there will be highly accurate distance marker along the coast. Am very surprise to complete the 1st km within 4min13sec as i never run at such pace before, moreover on an slight uphill stretch. Since the organizer only allocate 1 1/2 lane for the 1st 2.6km, the initial stage is really congested as the road can only accomodate 4~5 runners shoulder 2 shoulder. Many casual runner (with Dukethon T-shirt) has overtaken me in the first 2km while am basically following my own flow. Manage to reach the water station @ U-Turn within 12min leaving more room to finish the race within the targeted time of 25min00sec.

Been able to overtake dozen of contestant @ 1 uphill sloop during the second half. At the last 1km, decide to tag 2 runner infront toward the finishing line but due to a short of endurance unable to overtake any of them and have to satisfy with a 88th/1000 pos. (Prosperity number )

Actually there is another mid bottom pack consisting 15~20 pips ahead during the last 400m stretch and we are only separated by a mere 50m. If i've the endurance to maintain a consistant pace throughout then it should leapfrog my pos by another 15 or so. Overall am very contented with the way things turn out as the past two week been really hectic flying here & there. In addition, setting a personal best in an actual race is simply awesome.

Will do another session next week to further address my lacking in endurance and hopefully i can squeeze out a few more seconds to place myself within top 80 to bag another medal next week.