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:

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
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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

Date - 24/1/2010 (6:30 a.m)

Weather - 25'c ~ 26'c approx

Venue - BBS Tripple Hill

Total distance: 15km

Total time: 1hr27min + 1min30sec pit stop



Remarks:

Date - 25/1/2010 (6:30 a.m)

Weather - 25'c ~ 26'c approx

Venue - Desa Park City

Total distance: 4.3km

Total time: 30min



Remarks:

Date - 28/1/2010 (6:30 a.m)

Weather - 25'c ~ 26'c approx

Venue - Desa Park City

Total distance: 4.3km

Total time: 30min



Remarks:

Date - 29/1/2010 (7:00 p.m)

Weather - 32'c ~ 32'c approx

Venue - Desa Park City

Total distance: 15.05km

Total time: 1hr26min45sec



Remarks: Down with flu, cough, sorethroat but thankfully no fewer. Blatant bad luck with 1 more week to Putrajaya...

This post has been edited by deadalus: Feb 27 2010, 09:39 PM