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

Date - 28/11/2009 (6:35 a.m)

Weather - 21'c ~ 22'c approx

Venue - Titiwangsa

2.62K - 16min25sec

2.62k - 15min14sec

2.62K - 15min22sec

2.62k - 14min47sec

Total distance: 10.4km

Total time: 1hr01min50sec

Target speed: 6min00sec/km # 1hr02min32sec for 10.4km

Remarks:

Hey bro...remember i asked you about my calf cramps before?

A friend(actually, Syd G from the forum ) gave an idea...it aint new but it sure did help. I did this during the Penang Bridge Marathon...I did half mara.

Timing aint all that great but my calfs didnt cramp up badly as previous runs.

Once again, I couldn't really train due to work but anyway...what the idea was

I took ORS(1 pack) before I slept, when I woke up, I took another pack of ORS...and drank lots of water...all these were 2 hours before running and this time....no morning coffee

Running was fine but sadly, left foot was hurting. I guess if only I've trained more =.=.

Just thought I gave you an update Now I gotta train right + proper hydration.

thanks for sharing your experience, since am doing the 20k pacesetter next year january, i will take your suggestion into consideration

personally i have not experienced any notable muscle cramp during my race & training but muscle fatigue + side stitches is quite common in my case.

my opinion six months ago was:
and now i would like to add a few addition to that. although there is no solid scientific evidence that can exactly pin point the root cause, personally i feel that this can be closely relate to the following factors:



1) Build up of lactic acid, either through an extended mileage or excessive pace.

- Mileage: when running a long distance race, the continual increment of lactic acid in the muscle will potentially cause muscle spasm when the volume of lactic acid is beyond the threshold. hence, there are many article on the net that suggest using Tempo run to increase one's lactic threshold in order to maintain a constant speed without the traumatic cramp.

- Overspeeding: During intense exercise, aerobic metabolism cannot produce ATP quickly enough to supply the demands of the muscle. As a result, anaerobic metabolism becomes the dominant energy producing pathway as it can form ATP at high rates. Due to the large amounts of ATP being produced and hydrolysed in a short period of time, the buffering systems of the tissues are overcome, causing pH to fall and creating a state of acidosis, a natural process which facilitates the easier dissociation of Oxyhaemoglobin and allows easier transfer of oxygen from the blood[2]. This may be one factor, among many, that contributes to the acute muscular discomfort experienced shortly after intense exercise. (quoting from wiki)

In short, when a runner is running above beyond his existing optimal speed, there is possibility that the o2 supply is not sufficient to support aerobic metabolism in the muscle. Lactic acid is a by product when the cell is in anaerobic metabolism stage.

2) Dehydration, losing vital electrolyte.

- From my own experience, when the blood becoming thicker due to dehydration, it travels slower within the blood vessel and as a result our muscle cell is not getting the supply of O2 + nutrients on time which in turn cause muscle fatigue.

more reading on muscle cramp>>

Cramp1

Cramp2

Cramp3
===========================================================================

generally i think you will get different suggestion from different peoples, while getting the right one that works for you matter the most. I am glad that you found something that fix your cramp

Date - 2/12/2009 (6:45 a.m)

Weather - 31'c ~ 32'c approx

Venue - Desa park city 2.15km loop Desa Park City 2.15k

2.15K - 10min26sec

2.15k - 11min30sec

Total distance: 4.3km

Total time: 21min56sec

Target speed: 5min20sec/km # 11min30sec for 2.15km

Remarks: Well, if you cant afford the million dollar terrace, you can still enjoy the million dollar landscape in desa park city, without paying a single cent and getting a big salute from the Bangladeshi guard when you drive pass the security post LoL

Date - 3/12/2009 (6:35 a.m)

Weather - 31'c ~ 32'c approx

Venue - Desa park city 2.15km loop Desa Park City 2.15k

2.15K - 11min05sec

2.15k - 11min51sec

2.15k - 11min57sec

Total distance: 6.45km

Total time: 34min53sec (Out by 23sec)

Target speed: 5min20sec/km # 11min30sec for 2.15km

Remarks: Initially the idea is to run 4 loop and cover a total distance of 8.6km @ 5:20 pace. However this prove to be highly challenging for my existing state of endurance. Its hard to imagine doing a session up to 11km @ similar pace without killing the fun of it... (in the later stage of the program)

now i might have a second though on altering the program before it start to hurzzz....

Date - 5/12/2009 (13:05 p.m)

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

Venue - BBS triple hill

1K - 4min40sec Up

90sec break

1k - 4min40sec Down

91sec break

1k - 5min06sec Up

91sec break

1k - 5min06sec Down

91sec breaak

1k - DNF Pancit Up

Target speed: 5min00sec / km

Remarks: Pushing too hard for the first 2 loop into 4:40 Pancit is inevitable. The heat plays a role as well..

Date - 6/12/2009 (5:45 p.m)

Weather - 28'c ~ 31'c approx

Venue - Desa park city 2.15km loop Desa Park City 2.15k

2.15K - 12min36sec Out by 25s

2.15k - 12min46sec Out by 35s

2.15k - 11min53sec

2.15K - 11min47sec

2.15k - 12min38sec Out by 27s

2.15k - 12min28sec Out by 17s

2.15K - 12min52sec Out by 41s

2.15k - 12min54sec Out by 43s


Total distance: 17.2km

Total time: 1hr40min16sec ( 5:50 pace)

Target speed: 5min40sec/km # 12min11sec for 2.15km

Remarks: Here comes the interesting part of the weeks, a wholesome of torturous quality time over 17.2km, the longest i have did so far in my entire training history. I started the run holding a bottle of 100 plus with my left, never did i realize that the 500ml fluid will cause this much of discomfort, salute to those who do it during an actual race. Since i have no xtra hand for a towel, the sweat throughout the entire route is really a killer when it runs into the eyes.... something i need to figure out to avoid the ordeal.

The 1st two loop was done with care and somehow it is difficult to exactly deliver the designated speed without proper distance marker or gps. Have pick up the speed during 3 & 4 loop trying to close the gap wit another runner infront, too bad he only did 4 loops while i have another 4 more to go. Try to sip some water after completing 4 loops, somehow was force to walk since it is difficult to drink when you run. maybe next time i will prepare a straw

Been struggling from 5th loop onward, the fatigue on the legs becoming more and more obvious and having hard time to keep them rolling at a good pace. Luckily the isotonic did it tricks to keep the system hydrated although it is a bit troublesome initially. The left ankle was the first to breakdown and soon follow by the right @ the 7 loop, and ankle bending is almost impossible thereon. Pace taking a dip due to the inefficient stride but running is still possible with more heel striking...

Pain on the feet become intensify @ 8 loop after 1hr+ of chaffing, and am regreted for not wearing the wright socks for this outing. Wrapping up the session with 1hr40min, not really up to my expectation but completing the training outweight the underperform. 2 Week into the program, 6 to go orz. starting to feel the pinch of it...

On the bright note, there were only 10km on the menu for next week

What a long break since the last update, i blame it on the insanely demanding postgraduate course commence in December + the series of public holiday from December 2009 ~ February 2010.

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

Date - 8/12/2009 (6:35 a.m)

Weather - 31'c ~ 32'c approx

Venue - Desa park city 2.15km loop

2.15K - 11min35sec

2.15k - 11min591sec

2.15k - 11min51sec

2.15k - 11min52sec

2.15k - 11min57sec

Total distance: 10.75km

Total time: 59min18sec

Target speed: 5min20sec/km # 11min30sec for 2.15km

Remarks: This mark the end to the promising training program, things went totally haywire from hereon. 27/2/2010>>> now i realise that at current moment am yet to replicate the same level of fitness that i display in the early December before the great slump kicks in...

Date - 11/12/2009 (6:35 a.m)

Weather - 31'c ~ 32'c approx

Venue - Desa park city 2.15km loop

2.15K - 11min34sec

2.15k - 11min591sec

2.15k - 12min11sec

2.15k - 13min13sec

2.15k - 12min14sec

2.15k - 12min09sec

Total distance: 12.9km

Total time: 1hr13min22sec

Target distance: 19.35km (Failed）


Remarks This is where the hell break loose, from this point onward almost all the training ended up with "DNF" the intended distance. I guess the program is taking toll on me once the fatigue caught up in addition to the 7am~10pm extended work + study routine.

Date - 13/12/2009 (13:05 p.m)

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

Venue - BBS triple hill

1K - 5min02sec Up

90sec break

1k - 4min54sec Down

91sec break

1k - 5min02sec Up

91sec break

1k - 4min53sec Down

91sec breaak

1k - 5min06sec Up

Target speed: 5min00sec / km

Remarks:

Date - 15/12/2009 (6:35 a.m)

Weather - 31'c ~ 32'c approx

Venue - Desa park city 2.15km loop

2.15K - 11min24sec

2.15k - 11min34sec

2.15k - 11min11sec

Total distance: 6.45k

Total time: 34min11sec

Target distance: ???


Remarks

Date - 21/12/2009 (6:35 a.m)

Weather - 31'c ~ 32'c approx

Venue - Desa park city 2.15km loop

2.15K - 11min19sec

2.15k - 11min39sec

2.15k - 11min51sec

2.15k - 12min08sec

2.15k - 12min21sec

2.15k - 12min20sec

Total distance: 12.9km

Total time: 1hr11min41sec

Target distance: ???


Remarks

Date - 25/12/2009 (11:05 p.m)

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

Venue - Desa Park City

Unknown - 3min50sec

90sec break

Unknown - 3min46sec

91sec break

Unknown - 4min00sec

91sec break

Unknown - 3min52sec

91sec breaak

Unknown - 4min09sec

Target speed: 5min00sec / km

Remarks: Night Run

This post has been edited by deadalus: Feb 27 2010, 06:24 PM

Date - 28/12/2009 (9:35 p.m)

Weather - 31'c ~ 32'c approx

Venue - Titiwangsa 2.15km loop

2.62K - 15min07sec

2.62k - 14min43sec

2.62k - 14min51sec

2.62k - 15min22sec

2.62k - 16min29sec


Total distance: 13.1km

Total time: 1hr16min36sec

Target distance: ???


Remarks: Night run. Another desperate attempt to realign back to the plan, with no luck though. Performance taking a sharp dip and any hope of running a competitive 20k seems fading slowly...

1 mile dash, New Year Bash - 1.6km run

Date - 31/12/2009 (8:35 p.m)

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

Venue - Jalan Doraisamy

Time: 6min26sec (Pos. 18th)实发

Distance:1.6km

Average speed: 4:XX/km

Target speed: -

Remarks: A small consolation for the disastrous training routine. But the goodies bag is really the biggest i've ever receive with abundant product sponsor by Nivea

Larian Kelab Penembak- 15km run

Date - 3/1/2010 (6:35a.m)

Weather - Hot (25'c ~ 29'c approx)

Venue - Kelab Penembak Bandar Diraja Klang

Time: 1hr34min24sec (Pos. 87th)

Distance: 15.5km

Average speed: 6:XX/km

Target speed: 6min00sec / km

Remarks: Hardly running any decent session, here i am taking part in yet another race that i have sign up on impulse. Reach the venue and was forced to park inside the rubber estate. Ended up stepping onto a pot hole full with muddy water

A wet feet, countless gruesome hills, and the unforgettable rally sum up another run that will remain for years...

This post has been edited by deadalus: Feb 27 2010, 09:01 PM

New Balance - 30km run

Date - 17/1/2010 (6:35 a.m)

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

Venue - Padang Merbok

Time: 1hr56min06sec (Pos. 81st)

Distance: 20km

Average speed: X:XX/km

Target speed: 6min00sec / km

Remarks: Mission accomplish 20km @ 2hr. despite being lackadaisical for the past few weeks.

This post has been edited by deadalus: Feb 27 2010, 09:08 PM