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

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?

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...

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.

Date - 16/8/2011 (10:08 p.m)

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

Venue - DPC

Time: 333 - 316 - 326 - 124 + 136

Distance: --

Top Speed: 3:38

Average speed: DNF

Remark: Cut down another 2%, as a consequence the last rep can only sustain half way despite the additional 20% more rest time.

Date - 17/8/2011 (9:38 p.m)

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

Time: 11:53 - 12:23

Distance: 5.08km

Average speed: 4:46

Remark: Unexpected, but since the pre-requisite condition is met, the eventual result is warrant.

Date - 18/8/2011 (10:08 p.m)

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

Venue - DPC

Time: 146 - 137 - 142 - 132 - 130 - 136 (WR)

Distance: --

Average speed: --

Remark:

Date - 21/8/2011 (10:08 p.m)

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

Venue - PCH

Time: 47:31

Distance: --

Average speed: --

Remark: Cut down the mileage to please the lazy feet. Testing on 1-1 engine firing, at low intensity no notable difference was observed.

Date - 23/8/2011 (7:08 p.m)

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

Venue - DPC

Time: 329 - 318 - 325 - 324

Distance: --

Top speed: -- 3:39

Average speed: 3:50

Remark: 1-1 all the way, the first half is difficult in adaptation. At the end, it shakes up quite well albeit the old engine is producing violent noise that scare the dogs away...

Date - 24/8/2011 (9:38 p.m)

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

Time: 11:44 - 6:35

Distance: -

Average speed: -

Remark: Pancit.

Date - 26/8/2011 (10:08 p.m)

Weather - Rain (25'c ~ 26'c approx)

Venue - DPC

Time: 140 - 134 - 141 - 131 - 132 - 136 (WR)

Distance: --

Average speed: --

Remark:

Date - 27/8/2011 (9:08 a.m)

Weather - Cloudy (27'c ~ 28'c approx)

Time: 2 hr

Session 1: Out of sudden feels like cross training with some swimming session. Despite not visiting the pool for at least 15 years, was keen to do it from zero and step by step attempting to at least learn the proper way to swim.

Did some basic drill for the 2hr duration which include floating and flutter kick. Body was shivering wildly and caught a cool when the weather turns windy. Plan to go with free style along the way instead of the more relaxing breaststroke.

After the swim, there is some lite symptom in throat inflammation which can be due to either infection or poor adaptation to the change in weather (which in turn lower the immune system). The last record of illness of any kind dated back 540 days ago and hopefully can keep it at bay to extend the clean sheet.

Date - 28/8/2011 (7:18 p.m)

Weather - Cloudy (27'c ~ 28'c approx)

Venue - PCH

Time: 45:53

Distance: --

Average speed: --

Remark: The inflammation spread and at some point of the day having nasal congestion. Despite feeling uncomfortable, decide to proceed with the run as it is not so athletic to gave in so easily without a fight. Manage to finish the run strongly and hopefully the situation is not worsening enough to deny another swimming outing tomorrow.

Date - 31/8/2011 (8:08 a.m)

Weather - Rain (26'c ~ 27'c approx)

Venue - DPC

Time: 330 - 322 - 334 - 325

Distance: --

Top speed: -- 3:42

Average speed: 3:53

Remark: Too much of heat or rain is bad for running. The annoying nasal blockage make it worst still. The training frequency will drop in tandem with the rain this week. A good excuse for a raya slack.