Date - 12/1/2011 (7:00 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:44 - 3:37 - 3:39 - 3:38

Distance: 800m++

Average speed: --

Remark: Steady pace. Where is the speed limit?!

---

Added on January 16, 2011, 10:15 pmDate - 14/1/2011 (10:40 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 10:09 + 10:07 = 20:16 (PR)

Distance: 4.3km

Average speed: 4:43/km

Remark: Wanted to do a comfortable low 21min, but end up with two blazing lap. Looking good for the 1st race in 2011.

Life was like a box of chocolates. You never know what you're gonna get. - Forrest Gump

---

Added on January 16, 2011, 10:27 pmDate - 16/1/2011 (6:35 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Rimba Ilmu

Time:58min22sec

Split = 3:56 - 4:04 - 4:08 - 4:14 - 3:53 - 4:01 - 4:05

Distance: 8.4km

Average speed: --

Target: -- Being in wrong place in wrong time. The blood sucker from the jungle is twice ~ triple the size of household mosquito and as soon as you stay put for while, the next second there will be half a dozen landed on your feet...

Been wondering how long the cold weather going to last, the weather has been very weird lately... but as far as running concern, it couldn't get any better. A lovely weather is the only thing luxury to runner.

This post has been edited by deadalus: Jan 16 2011, 10:34 PM

Week 17/Jan to 23/Jan

3.2km - ok

4.3km - koyak, 1 loop tapau.

8km - 1:02:23 (WR!)

_____________________________________________________________________________________________

Week 24/Jan to 30/Jan

3.2km - ok

4.3km - ok, 22:40 ......

8km - Tarak

_____________________________________________________________________________________________

Week 31/Jan to 6/Feb

3.2km - ok

4.3km - Koyak, 1 loop tapau

8km - ok

_____________________________________________________________________________________________

Date - 8/2/2011 (11:00 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 3:41 - 3:39 - 3:44 - 3:48

Distance: 800m++

Average speed: --

Remark: Eversince the body weight went up by 2.5% two weeks ago, the resistance on the muscle seems to step up a notch. Was it mental or physical resistance? Hope that it is neither of those.

After the session, the fatigue was equivalent to a uber hardcore workout but the performance is heading south...

---

Added on February 13, 2011, 11:10 pmDate - 11/2/2011 (10:40 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time: 10:53 (Koyak)

Distance: 2.15km

Average speed: --

Remark: A very frustrating and hectic day, the result speak for itself.

---

Added on February 13, 2011, 11:21 pmDate - 13/2/2011 (10:35 p.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Desa Park City

Time:10min KO

Distance: --

Average speed: --

Target: -- 4% sharp spike in weight, the downfall is even more obvious and the muscle totally surrender to the new resistance. Either shred off the excess ounce, or ramp up the training to accommodate the extra weight. The 1st option seems to yield faster result while the latter might take months and yet do not guarantee result.

The weighting scale seems to do more harm than good for time being...

It is very alarming that this whole week is nothing but under-perform, and seems that another low season awaits in the coming months.


This post has been edited by deadalus: Apr 30 2011, 05:28 PM

Larian KTM

Date - 24/4/2011 (7:25 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - KTM HQ

Time: 34min29sec

Distance: 6.9km

Average speed:4:57/km

Target: --

Remark: Maiden run of the year, not as disastrous as the McD run in 2010. Thanks to the plaudit from other kaki runners, manage to resist the temptation on walking. Was 2-3 minutes away from the last medal. Need to pile up the mileage but so how time does not allow.

---

Added on April 30, 2011, 5:37 pmLarian RTM

Date - 30/4/2011 (7:25 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - RTM HQ

Time: 40min33sec (37th)

Distance: 6.2km

Average speed:5:xx/km

Target: --

Remark: Another low turnout event with 300++ participants. The rolling hills @ Jln Pantai Permai measure ~1km plus is really a killer and the last ascend to RTM building is another hard nut to crack. Pancit @ last 200m, 2 minutes away from 30th placing. Got to train harder for Bomba run if time allow...

---

Added on May 8, 2011, 10:33 amLarian Bomba 2011

Date - 8/5/2011 (7:35 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Dataran Merdeka

Time: 56min34sec

Distance: 10.8km

Average speed:5:xx/km

Target: --

Remark: With a combine training mileage below 15km for the last 2 weeks, there is not much to look forward in this race rather than participation. Looks highly unlikely to perform well in light of the poor training over the past few months.

The race strategy was to finish the first 5km within range of 25 - 28min and run a steady pace for the remaining 5.8km. Reach the top of the hill @ 10:45, Bus stand @ 17:40. Thanks to the pacing from a borneo marathoner, manage to reach 5km marks @ LHDN junction with 24m30s. With a strong legs and good turnover rate, continue trailing behind and cross the 6km point under the flyover @ 30:40. Pick up a few familiar face and try to break away during the downhill, another runner met in larian RTM join in the pack at the damansara interchange and start pacing all the way beyond km 9.

After the traffic light in front of the Bukit Aman junction, take the opportunity to increase the tempo and overtaking 2 other racer from the same category. At the end of the slope @ 10km mark in front of the tunnel, has to drop a few notch to preserve stamina for a final sprint and conceding about 3 race position in the process. Somehow for the last 600m or so, not really has the drive or stamina left to catch up another few front runner. Reach the starting point @ 55m33s which is 1min faster than the record set in Asia Master Race 2010. Crossing the finishing line 56min34sec and as expected medal is running out for latecomer.

Despite the low mileage, was pleased to squeeze out another 1 minute and largely thanks to the two runner pacing in different stage of the race. The good timing was personally favored over the pewter, and this will remain in the wish list. Hopefully can put up more effort for the next Bomba Run 2012, one of the competitive 10km road race.

Hill - 10m45s
Bus stand - 17:40s
5km - 24m30s
6km - 30m40s

Year 2007 Siemen run - 64:19
Year 2010 Asia Master - 56:40 (-12%)
Year 2011 Larian Bomba - 55:30 (-2.05%) y-o-y basis

---

Added on May 8, 2011, 6:48 pmPower Run 10.80km - 1h08m40s (22/4/2007)

Larian Bomba 10.80km - 1h06m53s (6/5/2007)

Larian Bomba 10.80km - 56m34s (8/5/2011) --- -15.54%


Post race: Notice that there are few runner opt to go slow on first 5km and accelerate from 5km onward. On one particular runner, he manage to open up a 5 minutes gap within 6km. Perhaps should consider this as an alternative to existing game plan?

And again, was ~2 minutes away from the last medal #100th.

This post has been edited by deadalus: May 8 2011, 06:48 PM

Date - 11/5/2011 (6:00 p.m)

Weather - Haze (33'c approx)

Venue - Selayang Stadium

Time: -

Distance: -

Average speed: --

Remark: For the fun of it, attempt 4 x 100m & 2 x 200m in the stadium and these is all it takes to overkill a runner's muscle. Clock the best timing as follow:

100m - 13' s 5x' ms
200m - 32' s

With proper gear & training, it is possible to improve 100m to a high 12' and 200m - 28'. Does it serve any purpose? No. Force to rest for 2 weeks due to a pull hamstring.

---

Added on May 29, 2011, 7:09 pmDate - 21/5/2011 (7:30 a.m)

Weather - Hot (30'c approx)

Venue - Titiwangsa

Time: 1hr6min

Distance: 10.4 km

Average speed: --

Remark: Back to business, will slowly increase the distance up to 15km in the coming weeks. Still experience a slight uncomfortable with the hamstring, resort to stop @ 4th loop since the pace is dropping and the sun is unbearable at 8:30 morning. It is a very bad idea to start 7:30 these days, by 8:00 a.m the scorching sun will dehydrate a runner rather quickly.

---

Added on May 29, 2011, 7:19 pmDate - 29/5/2011 (6:45 a.m)

Weather - Warm (26'c - 30' c approx)

Venue - Titiwangsa

Time: 1hr20min

Distance: 13.3km

Average speed: --

Remark: Despite staying awake until 4:30am, manage to wake up 6 a.m and heading to Titiwangsa with broken heart...

Without waiting for the gun, immediate start running at 6.45 to avoid the punishing heat. Manage to keep a steady pace throughout the 13km and finish comfortably. Still can push for another loop if start @ 6.30 sharp. But the crowd of fishermen surrounding the lake garden with their rides and fume make things difficult for runners.

---

Added on June 5, 2011, 2:52 pmDate - 5/6/2011 (6:45 a.m)

Weather - Wind (24'c - 28' c approx)

Venue - Mt Aman

Time: 1hr29min

Distance: 13.7km

Average speed: --

Remark: A bit conservative for the first 10.5km and finish it 1hr6min before heading to lake garden for the remaining 5km. In light of dehydration, only manage to finish 1 loop before heading back to the carpark area and it takes approximate 23min to cover 3.2km...

Hill Top - 18min
Bus stand - 28min
Overhead bridge - 48min
Junction to Tugu - 57min
10.5 - 66min

---

Added on June 13, 2011, 10:33 pmDate - 12/6/2011 (7:05 a.m)

Weather - Wind (24'c - 28' c approx)

Venue - Desa Park City

Time: 1hr29min25sec

Distance: 15.05km

Target: 1hr31min

Remark: Going to be the last long distance session before declining in mileage next week onwards. Throughout the run, speed is capped @ 6:00min/km and manage to squeeze out fraction of seconds from each loop. Despite a slight hamstring fatigue during Lap 6, manage to finish the session without much setback albeit the recovery take 1 full day.

---

Added on June 19, 2011, 11:19 amDate - 19/6/2011 (6:15 a.m)

Weather - Wind (24'c - 28' c approx)

Venue - Mt Aman

Time: 1hr23min

Distance: 13.7km

Average speed: --

Remark: Done. Looking forward to next week showdown.

Hill Top - 17min
Bus stand - 23min
Overhead bridge - 43min
Junction to Tugu - 52min
10.5 - 60min

This post has been edited by deadalus: Jun 19 2011, 11:19 AM

Standard Chartered KL Marathon

Date - 27/6/2011 (6:15 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Merdeka Square @ Sultan Abdul Samad Clock Tower

Time: 2hr02min12sec

Rank: 193/2573

Distance: 21.8km

Average speed: ~5:40/km

Target: 1hr59min59sec

Remark: Since the route is certified by Association of International Marathons and Distance Races, chances are the margin of error will be minimal in term of actual distance. Worth while to go all out and hopefully did not ended up with another 22km++ 1/2 marathon.

As usual reach the venue late and 15 minutes to starting time still struggle to secure a park lot. Manage to find one and lucky enough to tag behind an elite runner to squeeze to the front row. The race starts sharp @ 6:15 and the cloudy morning is all the runners ever ask for. The first 10km went pretty smoothly and the light drizzle @ KM8 help to keep the body cold. Having hard time to finish the first 10k within 55min leaving a mountain to climb for the second half.

In light of a slight drop in stamina, it is challenging to increase the turnover rate without causing too much burden on the muscle and respiratory system. At KM 15.5, still need to cut down another 2 minutes for any chance on sub 2 and at this point it is tough to even maintain the turnover rate. KM 17.5 the margin is still maintain at 2 minutes and fail to capitalize on the down hill slope in front of Lai Ming Primary School. Worst still, both side of the calves start giving signal of an accute cramp and unfortunate the St. John medic only left with deep heating gel but no Salonpas spray.

It will be good to bring along an ORS salt to be consumed at half point to avoid cramp at closing stage, next time maybe... As a last bid on slim chance of finishing in 2hr, have lower the stride oscillation and putting less strain on the problematic calves. If the calves are gone, it will be the end of story.

Some how manage to hang on to KM 19 @ 1hr48min and there is still 2.1km to go, the worn out become greater in the last 2km and got to drop the pace marginally. Reach KM 20 @ 1hr55min and after struggling for almost 2hr, this is as good as it gets, any attempt in finishing 1.1km within 5 minutes will have a very high chance in triggering the cramp. 2hr will not happen today, someday. In great relief after crossing the finishing line @ 2hr02min12sec, in one piece. End of story.


2km - 10min30sec ( - 1:30 )
8.5km - 48min20sec ( - 2:40 )
9.5km - 53min34sec ( - 3:26 )
10.5km - 59min57sec ( - 3:03 )
14.5km - 1hr23min33sec ( - 3:27)
15.5km - 1hr29min ( -4:00 )
19km - 1hr48min40sec ( -5:20 )
20km - 1hr55min13sec ( -4:47 )
21.1km - 2hr02min12sec

Water station - 8
SL.USH - 13
Position lost after KM 9.5 -- 12 and above.

---

Added on June 29, 2011, 10:06 pmAftermath:

Did a few mistakes during the race, the following need to be fixed:

- Push harder in 1st half.
- Remember to bring at least 1 power gel. (Just in case)
- Remember to bring 1 ORS to be consumed at 5km. (Must)
- Deep heating gel sachet x 1.
- Strictly 4 pit stop.
- Last but not least, sleep early and wake up early.

This post has been edited by deadalus: Jun 29 2011, 10:27 PM

Going for a run at Desa Parkcity later =) Hopefully can make the big track under 20mins. its 2km. Just started running...

Enjoy your run~

Too bad that they start charging parking fee in their two main parking lot.

Any idea how much is the parking fee?

Was charged RM1 just now... im there like for an hour...

Date - 3/7/2011 (8:15 a.m)

Weather - Rain (23'c ~ 25'c approx)

Venue - PCH

Time:33min

Distance: --

Average speed: --

Target: --

Remarks: Half way it starts to pour... to be continued


Date - 3/7/2011 (7:05 p.m)

Weather - Warm (32'c ~ 33'c approx)

Venue - PCH

Time:32min

Distance: --

Average speed: --

Target: --

Remarks: Last loop out of gas, walking at some point...

Total weekly mileage: 18km in total.

---

Added on July 6, 2011, 12:09 pmDate - 5/7/2011 (11:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 145 - 139 - 143 - 135 - 132 - 140

Distance: --

Average speed: --

Remark: New routine, new thrill.

---

Added on July 18, 2011, 4:44 pm
Date - 11/7/2011 (7:05 p.m)

Weather - Warm (32'c ~ 33'c approx)

Venue - DPC

Time:145 - 137 - 143 - 135 - 137

Distance: --

Average speed: --

Target: --

Remarks:

_____________________________________________________________________________________________


Date - 12/7/2011 (11:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 345 - 330 - 340 - 342 (WR)

Distance: --

Average speed: --

Remark:

_____________________________________________________________________________________________

Date - 13/7/2011 (11:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - PCH

Time: 41min

Distance: --

Average speed: --

Remark:

______________________________________________________________________________________________

Date - 14/7/2011 (10:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - Rimba Ilmu

Time: 41:48

Distance: --

Average speed: --

Remark:

---

Added on July 18, 2011, 4:56 pmMcDonald Olympic Day Run 2011

Date - 17/7/2011 (7:25 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - Dataran Merdeka

Time: 38min18sec

Rank: 137th

Distance: 7.5km Map

Average speed:5:06/km

Target: 35min

Remark:Since the McD run is the last run before fasting month, the response on the event has been overwhelming and even 30 minutes before gun time the enclosure is already very crowded. Those that start at the back may take 1 min to 90secs to cross the starting line. Compare to the Bomba run, the McD 7k is like the great pyramid of Giza whereby one can hardly squeze in a piece of paper and pity those school kids that are facing the armpit of adult runners...

The first km is very messy and it is difficult to maneuver without running into somebody else. The timing for first 4km is pretty decent taking into consideration for the uphill slope. Unfortunately side stitches come along after KM4 and having great difficulty to keep it at bay. Pace drop substantially for the last 3km which is mainly flat and downhill. As a result, conceding 30+ race position between KM6 to KM7 and something that is way out of the game plan. mcD, De, Da, and the likes is inauspicious...

Having high expectation coupled with heavy training seems to be a bad combo, at least this is the case for the 2011 McD run. Generally, the pace is 2 minutes slower than Larian Koperasi 7km 2010...

On a side note, both the Boy & Girl Junior results are comparable to Men/Women Open especially the latter is even better than the Open category. A sign that running is getting more popularity and competitive? It is hard to imagine that a high school runner can run faster than a top rank elite adult runner few years back but indeed it is happening.

For old fart runner, all hope is not lost, with the likes of Don Khor can still comfortably claim a 2nd runner up podium in the man open category. (At least for this year McD run)


4.5km - 21:30

3km - 16:48

---

Added on July 25, 2011, 9:16 amDate - 21/7/2011 (11:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 342 - 328 - 340 - 337 (WR)

Distance: --

Average speed: --

Remark:

---

Added on July 25, 2011, 9:24 amDate - 24/7/2011 (7:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - PCH

Time: 1hr01min35sev (WR)

Distance: --

Average speed: --

Remark:

---

Added on July 25, 2011, 11:50 pmDate - 25/7/2011 (10:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 144 - 136 - 140 - 134 - NA - 136 (WR)

Distance: --

Average speed: --

Remark:

4:50

4:00

3:37


Hopefully at some point these figures will converge nicely.

---

Added on July 28, 2011, 12:04 amDate - 27/7/2011 (8:45 a.m)

Weather - Wind (24'c - 28' c approx)

Venue - Titiwangsa

Time: 26min50sec (13:19 + 13:31)

Distance: 2.54km x 2 Map

Average speed: --

Remark: A bit cool after a light shower in the evening, did not push too hard since there will be a second part later.


Date - 27/7/2011 (9:45 a.m)

Weather - Wind (24'c - 28' c approx)

Venue - Rimba Ilmu

Time: 34minxxsec

Distance: --

Average speed: --

Remark: Double treat, performance slide a bit after enduring a relatively tough session 30 minutes ago.

This post has been edited by deadalus: Aug 2 2011, 11:52 PM

Segambut Charity Park Run 5.5km 2011

Date - 31/7/2011 (8:00 a.m)

Weather - Cold (27'c ~ 29'c approx)

Venue - DPC

Time: 16min28sec

Distance: 3.66km Map

Average speed: 4:29/km

Remark: Knowing that there will be 2 to 3 fast runners attending the race, the gameplan today will be tagging behind the 100k runner for the last spot of podium within 50 meter radius. Simple plan.

By 8am, the organiser flag off the race and immediately about 8 - 9 runners dashing ahead and leading the pack. Since it is too early to charge during the first km, decide tailing behind the targeted runner and hoping that things will shake up well later. Before reaching the 1km mark, two runners from the same category are racing each other for position and decide to gave way. Manage to regain position at the U-turn and from this point onward the only thing left is to catch up with the front runners. Up to KM 2, the Ultra runner still maintain a comfortable lead of 80m but somehow does not have the extra kicks to close the gap.

In the last 500 meter, the last spot of podium is getting further ~100m apart and having great difficulty to maintain the pace to fend off the back markers. So near, yet so far. Finish off the race @ 16:28 and feels that should have push a bit harder in the middle stint to cut down another 10 ~ 15sec. Next time.

KM 1 - 4:15

Date - 2/8/2011 (10:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 329 - 320 - 331 - 327 (WR)

Distance: --

Speed: 3:40 max

Remark: 5 star intensity session, total flatten afterward and manage to knockout another 4% in the process.

4:36 and 3:40, is it still within the equilibrium? The variance seems to be on the high and only time will tells where is it heading...

Hi dude, I just started running recently too(only short distance), about 2 months already. So far, this is my best performance. Is it acceptable? I usually run 3 times a week, depending on my free time, I can do 5-8km each run

Hello,
If you can maintain that speed for a longer distance, atleast 21km , then you are above average.
Otherwise, if you aim for shorter distance less than 5km, try to aim for sub 4 min/km.

Furthest I've ran is the Kl marathon, my first marathin too lol, only 10km and that one already took me an hour sharp

Keep it up. Running passion and performance are both important.

Date - 7/8/2011 (7:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - PCH

Time: 1:03:05

Distance: --

Average speed: --

Remark:

Date - 8/8/2011 (7:00 p.m)

Weather - Warm (29'c ~ 30'c approx)

Venue - DPC

Time: 339 - 323 - 332 - 329

Distance: --

Average speed: --

Remark:

Date - 10/8/2011 (9:30 p.m)

Weather - Warm (29'c ~ 30'c approx)

Time: 16:20 - 11:37 - 15:40 - 15:37

Distance: 10.16km

Average speed: 5:48

Remark:

On a special occasion, having the opportunity to speak with national marathoner En. Shaharuddin without realizing it in the beginning...

: (Loitering around)

Shaharuddin: Bro, you are part of the gang?

: Yeah...

Shaharuddin: Where is the rest, its half past nine now.

: No idea...

Shaharuddin: I check with the lads before i left my house and last thing i know the training is still on

: I suppose so, lets wait for another 10 minutes.

Shaharuddin: Ok... When is your next running event?

: Putrajaya Night Marathon, did you take part?

Shaharuddin: Plan to take part in 10km race, the prize money is almost identical to Half Marathon. (hmm ?.?)

: How frequent you train and prepare for your race?

Shaharuddin: I train everyday.

: Wow, thats hard core!

Shaharuddin: Well, not really training all out everyday 365 days throughout. Sometime a quality session of 20 minutes is good enough if time is a constraint.

Shaharuddin: To get faster, try to follow someone faster than you and eventually you will run faster also. (sounds simple...)

: (Continue chatting)

Shaharuddin: (Continue chatting)

: Lets wait no further and start running.

Shaharuddin: Ok.

: We will do two loops at a pace of 5:00/km.

Shaharuddin: No problem bro... ( Orz )

________________________________________________________________________________________________

After the run, Shaharuddin did share some tips with the gang on training, running posture, warm up, speed work and etc.

Date - 14/8/2011 (7:30 a.m)

Weather - Warm (29'c ~ 30'c approx)

Time: 15:35

Distance: 3.43km

Average speed: 4:28

Remark: Larian Haram. Did not meet the intended pace of 4:10. Taking into consideration of the steep hill at certain section of the route, 4:28 is reasonable if not satisfactory...

Pace is almost identical with the outing two weeks ago, looks like a bottleneck and need new inspiration & aspiration to further improve on timing. Will try out something drastic if the performance remain status quo for the next quarter.