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

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.

Date - 23/11/2009 (7:05 p.m)

Weather - Rain (24'c ~ 25'c approx)

Venue - BBS triple hill

1K - 5min10sec Up

90sec break

1k - 5min10sec Down

91sec break

1k - 5min15sec Up

91sec break

1k - 5min0sec Down

91sec breaak

1k - 5min00sec Up

Target speed: 5min00sec / km

Remarks: Another uneventful session, the rain is pouring lightly once i reach BBS and there is no going back after the time lost & fuel. Decided to run in the rain, again!

Since the body is yet to recover from yesterday 5k race, the day start with a modest pace @ 5:10/km and as the running gear accumulate more water from sweat + rain droplet, the pace further plunge to 5:15 during the 3rd loop. Force to pick up my pace when the rain suddenly getting more heavy and by the time i complete the 5th the surrounding is completely in dark + the agonizing never ending rain.... what a bad kick start for another race on thursday.

25/11/2009 - Manage to do 20km on a stationery bike @ 30kmh speed. I think it is a good idea to cross train in between each session since bicycle is low impact workout compare to running.

Admiral Carnival - 5km run

Date - 26/11/2009 (6:35 p.m)

Weather - Hot (33'c ~ 34'c approx)

Venue - Selangor Turf Club

Time: 21min16sec (Pos. 51st)

Distance: 4.4km

Average speed: 4:48/km

Target speed: 5min00sec / km

Remarks: Since the organiser says the medal is cutting down to 50pcs ea category, i've set up my mind to place myself among the top 50 finisher. But that is highly in doubt after seeing so many regular runners from Pacemakers & Klang Pacer

Since thee 1st 600m is an extended uphill stretch, have decided to go slow on the slope while allowing dozens of runners overtaking me during this initial stage. There is a particular lady runner in black running vest trying to pace my speed for the 1st 1.5km, alongside with another young runner from the jr category. In the process, it is pretty obvious their breathing is getting more messy while i am yet to press the turbo button. Manage to outrun them @ the slope with BULL RING on right and start to potong dozen of runners. Start to pick up the pace at 11min mark and today it seems that i am doing particularly good on the down hill, much better than the previous 2 races.

By the time i reach the carpark entrance, manage to spot wkm from pm and immediately i ram up the pace to catch up. Only to found out at the other end of carpark that another 600m uphill awaits, and instantly i drop my pace while watching my prey slowly dissappear @ 60m away...

During my ascending to the club house on top, 3 runners - a young chap， a pm, and a young lady (daughter of the female vet champ) overtake me and i saw the runner in front collecting a card with no.50 on it (oh no, why me )

Thankfully the organiser is kind enough to add another 30 medals to a total of 80 and i gratefully walk away with mine.

With the second 5k run clocking at a similar pace, i would safely says that the existing menu has brilliantly delivered its performance and looking forward to unveil further on my unknown potential.

Project BACH

Revision 1

Target = 20k within 2hr

Week 1
- 5 x 1k @ 5:00 pace
- 5k tempo
- 11.2k long run @ 6：00 pace


Week 2
- 5 x 800m @ 4：50 pace
- 4k tempo 8k tempo
- 12k long run @ 6:00 pace 16k long run 5:40 pace

Week 3
- 5 x 1k @ 5：00 pace
- 6.4k tempo 10k tempo
- 13.6k long run @ 6：00 pace 10k long run 5:40 pace

Week 4
- 5 x 800m @ 4:50 pace
- 8k tempo 6.4k tempo
- 10.4k long run @ 6:00 pace 16k long run 5:40 pace

Week 5
- 5 x 1k @ 5:00 pace
- 2.4k tempo 12.8k tempo
- 14.4k long run @ 6:00 pace 12.8k long run 5:40 pace

Week 6
- 5 x 800m @ 4：45 pace
- 4k tempo 10k tempo
- 12k long run @ 6:00 pace 16k tempo 5:40 pace

Week 7
- 5 x 1k @ 5:00 pace
- 6.4k tempo 12.8k tempo
- 16k long run @ 6:00 pace 19.2k tempo 5:40 pace

Week 8
- 6 x 800m @ 4:45 pace
- 3.2k tempo 5k tempo
- PACESETTERS 20k 17/1/2010


#My appetite for training immediately cut by half after seeing the mileage and the intensity of the revise program.

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

After the 5k targeted time of 25min has been smashed not once but twice, i have decide to put on hold to the existing 10k training program and give way to A rush of blood to the head for taking up a challenging project on Half marathon. If this regime works well with the 20k race, there might be a very slim chance that a Full-Marathon KLIM 2010 will be enlisted on next year schedule.

At the same time, i am also eyeing on the merit medal from Ipoh 10k and ultimately 1 from any 10k race conducted in dataran merdeka.

This post has been edited by deadalus: Dec 4 2009, 10:11 AM