Special thanks to pizzaboy for reviving my deleted post Amateur RoadRunner Journal V1

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Being a regular short distance runner for the past 9 years, i am awared that performance have been declining gradually since 5 years ago eversince i start working. As part of the effort to reallign my training on the right track, i feel that by keeping a record on training might helps to regain the fitness that i lost throughout the years. flex.gif

Some technique that i employ during the jog:

Calf-Drive[CD]>>> Using calf muscle to generate the movement
Thight-Drive[TD] >>> Using thight muscle to generate the movement
2-2 breathing [8B1] >>> "1 2 3 4 [Inhale], 5 6 7 8 [Exhale]" (Beginning stage)
2-2 breathing [8B2] >>> " 1 2 Inhale], 3 4 [Inhale], 5 6 7 8 [Exhale]" (Employ after 30% of the distance)
2-1 beat breathing [6B]>>> "1 2 [Inhale] 3 4 [Inhale], 5 6 [Exhale]" (During final stage sprinting)
Pull n Push gameplan >>> Run slow initially to reserve stamina, Push all out during the last 30% distance.
Power Push gameplan >> Running at top constant speed throughtout the entire session.
Belly Breath >> Inhaling air through the abdomen muscle. (Contract the stomach muscle during inhale)

** 2-2 : Each inhale will cover 2 steps while exhale cover another 2 steps.
*** 1 step =

Factor that might affect performance:

1) Temperature - Too hot (>35'C), there will be excessive dehydration and stamina drain. Too cold (<24'C), you might not able to push your body to the optimum level.

2) Food intake - Banana helps to provide more energy.

3) No eating n drinking 2hrs before running, otherwise may result in muscle cramp on lower abs.

4) Companionship - If there is someone to challenge you at higher speed, there will be adrenaline rush that push you beyond your limit.

5) Presence of attractive opposite sex - When there are pretty girl/boy around, you tend to run faster subconciously.

6) Mentallity - When you are in a bad mood after a tough day, you tend to exert all the negative energy in your run.

7) Glukose - Take glukose before workout will provide the extra miles especislly during the closing stage

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Exercises for enhancing springiness and energy efficiency

1. Spring-jogging

After a nice warm-up, jog along with very springy, relatively short steps, landing on the mid-foot area with each contact and springing upwards after impact. As you move along, your ankles should act like coiled springs, compressing slightly with each mid-foot landing, then recoiling quickly, causing you to bound upwards and forwards. Move along for one minute with quick, spring-like strides, alternating right and left feet as you would during normal running;

After one minute, jog normally for about 10 seconds, and then 'spring-jog' for about 20m, alternating three consecutive spring-like contacts with your right foot with three contacts with the left (i.e. three hops on your right foot, three hops on your left, three more on your right etc until you have travelled about 20m);
Jog normally for 10 seconds again, and then spring-hop for 20m on your right foot only, before shifting over to 20m on the left foot alone (making sure you land in the mid-foot area with each ground contact).


2. One-leg hops on-the-spot

Stand with your left foot forward and your right foot back, with your feet about one shin-length apart from front to back and hip-width apart from side to side. Place the toes of your right foot on a block or step 6-8 inches off the ground and direct most of your weight through the mid-point of your left foot;

Hop rapidly on your left foot at a cadence of 2.5-3 hops per second for 40 second. Your left knee should rise by about 4-6 inches with each upward hop, while your right leg and foot remain stationary. Your left foot should strike the ground in the area of the mid-foot and spring upwards rapidly, as if landing on hot coals. Your hips should remain as level and motionless as possible throughout the exercise, with very little vertical displacement; After hopping for 40 seconds on your left foot, shift over to your right; Take a short break, and repeat once more on each foot.

3. Box-hop with 'sticks'

Hop quickly up to the box on your right foot, then onto the platform and immediately off the opposite side; When your right foot hits the ground, react explosively - hopping forward as quickly as possible, resisting the temptation to let your ankle, knee, and hip flex dramatically and also the natural tendency to spend a lot of time on the ground before hopping forward. The movements should be smooth and quick at all times. Continue hopping for three more hops, and then 'stick' the final landing on your right foot, holding your body position, as a gymnast would do at the end of a routine;

After a second or two of holding, run back to your original position, and repeat the series of hops; After 60 seconds, shift over to the same routine on your left foot;
Rest for a moment, then repeat. Key points: maintain relaxed, upright body posture at all times and avoid looking at your feet or the ground as you hop along. Be sure to begin this exercise on a very forgiving surface - beach sand, soft dirt, soft grass or a relatively springy basketball court floor. Once you have built up considerable hopping strength, you may use harder surfaces.


4. Indian-hopping

Jog for a few strides, and then take a jogging stride diagonally to the right with your right foot; When your right foot makes contact with the ground, hop once, then explosively hop diagonally to the left, landing on your left foot; When your left foot strikes terra firma, hop once, then explode diagonally to the right;

Carry on alternating left and right in this fashion for 45 seconds. Rest for 15 seconds, then repeat. Stay relaxed at all times, moving in a coordinated and rhythmic manner and keeping the hops very springy and quick. Avoid the tendency to look at your feet.


5. One-leg squats with lateral hops

Assume exactly the same starting position as in 2 above;
Now, bend your left leg and lower your body until your left knee is bent at an angle of 90�; Then hop about 6-10 inches to the left on your left foot, keeping the right foot in place; Hop back to 'centre', then repeat on the other leg and return to the starting position, maintaining upright posture with your trunk and holding your hands at your sides; Perform 2 sets of 12 squats on each leg, with a one-minute break between sets.


6. High-knee explosions

Stand erect but relaxed, with your feet directly below your shoulders;
Begin by jumping very lightly on the spot, but then suddenly - while maintaining fairly erect posture - jump vertically while swinging both knees up toward your chest;

Land back on your feet in a relaxed and resilient manner, then explode upwards again, aiming for as little time on the ground as possible while trying to maximise vertical jumping height;
Complete 15 high-knee explosions, rest for a few seconds and repeat.


7. Shane's in-place accelerations.

Perform 3 x 20 seconds of Shane's In-Place Accelerations. To carry these out:
Stand as in 6 above;
Begin by simply jogging on the spot, but then - when you feel ready - begin to dramatically increase your 'stride' rate, building up fairly quickly to as rapid a speed as you can sustain on the spot. Keep your feet close to the ground: you're not going for high knee lift but rather for dramatically minimised foot-contact times - and an ability to get your feet to spring off the ground as soon as they make contact.

Maintain erect but relaxed posture at all times. As you accelerate up to 'top speed', it sometimes helps to turn your legs slightly outwards at the hips until you become more accustomed to the exercise.
Perform 3 sets of 20 seconds.


8. Hop sprints.

At a park or on a decent track (resilient surfaces work best for this drill, especially initially), mark off a distance of 30 metres. Go to one end of the marked distance, then hop the 30m as fast as you can on your right foot, staying relaxed and trying to avoid excess vertical displacement of your centre of mass. Focus on two principles: push off as hard as you can each time the right foot hits the ground, but forwards rather than upwards make each stance phase (the amount of time your right foot is in contact with the ground) as short as possible. You are looking for very powerful, productive hops. Once again, avoid the tendency to look downwards, keeping your gaze fixed ahead, as you would do during normal running.

After about four weeks of carrying out these exercises twice a week, you'll begin to notice a real difference in your springiness and explosiveness, and after 6-8 weeks, the effects will be even more dramatic. You'll begin to notice an increased springiness in your running strides, and you will also notice that high-quality running paces are beginning to feel easier.

Owen Anderson

From http://www.pponline.co.uk/encyc/0950b.htm

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Glycogen debt and distance racing

Due to the body's inability to hold more than around 2,000 kcal of glycogen, long-distance athletes such as marathon runners, cross-country skiers, and bicycle racers go into glycogen debt, where almost all of the athlete's glycogen stores are depleted after long periods of exertion without enough energy consumption. This phenomenon is referred to as "hitting the wall" or "bonking". In marathon runners it normally happens around the 20 mile (32 km) point of a marathon, where around 100 kcal are spent per mile, depending on the size of the runner and the race course. When experiencing glycogen debt, athletes often experience extreme fatigue to the point that it is difficult to move.

This post has been edited by deadalus: Jun 20 2009, 02:47 PM

=Runners Clinic=


Runners' nightmare No.1 - Side Stitch

During my early running days (2000~2007), side stitch is always the biggest problem i have encountered in both training and running events. I found that the annoying pain plague my run consistently without a remedy in those days. Only by fixing the side stitch, i can now enjoy my run much better and hopefully the following information will help our fellow runners too.


About side stitch:

Side stitches are fairly common when you start running. No one knows why they occur, but there are some things you can do to minimize them. One cause is running before you've completely digested a meal, which may cause stomach cramps. Wait 2 to 4 hours after a large meal before running. Side stitches can also be caused by weak stomach muscles. Your abs do a lot of work to keep your body in position while you're running. Doing consistent ab and lower back exercises will help strengthen your torso and reduce those stitches. If you get a side stitch while running, slow down to a walk and try holding your hands up in the air as you take deep breaths. Sometimes pressing into the cramp and massaging it can help, too.

Preventing a Side Stitch

To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.

Some other ways to alleviate the pain of a side stitch include: (Sportsmedicine.Com)


*Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout)

*Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.

*Slow down your pace until pain lessens.
*Breathe deep to stretch the diaphragm.

*Drink before exercise; dehydration can increase muscle cramps.

*Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.

* If you continue to experience pain, see your doctor



How to deal with side stitch (Right ab cramp)

4) Side stitch: While running, contract your abdominal muscles, and lean forward and into the side where you feel tightness. Push your hand against the point of pain. If the pain persists, take a quick pit-stop. Stand with your feet below your shoulders and gradually lean into the cramp. Hold for two seconds, release and repeat 10 times or more as needed. (Runnerworld)


Take a load off your diaphragm

The common form of stitch encountered by runners occurs on the right side of the body, and it's due to a spasm of the diaphragm. The reason it happens on the right-hand side is the heavier weight of the organs attached on that side. What happens is that you get into a rhythmn of breathing out as the right foot hits the ground, which increases the load on the diaphragm and causes the spasm. If you encounter the problem, change to breathing out as the left foot hits the ground. To prevent the problem occuring in the first place, develop a breathing pattern that alternates between left and right.

Breathe out as hard as you can

I find that if I breathe out as hard as I can, then harder still until there is NO air in my lungs, the stitch will go away. You may need to do this a couple of times, but it never fails for me. - Wilkie

Imagine you're about to take a punch

Try this one... continue running, but tense your stomach as if someone was about to hit you - make sure you keep breathing though! After a few mins the stitch should go away. Not sure about the physiology behind it (my mate came up with this one) but it works for me every time! - katkin

More solution: http://www.runnersworld.co.uk/news/article...698975330829268

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Stop and blow. If you can't lie down when the stitch strikes, at least stop and press your fingers deeply into the painful spot, says Dr. Shangold. That's normally just below the ribs, on the right side. Then, purse your lips tightly and blow out as hard as you can. This should ease the tension on your diaphragm and you'll be running stitch-free, according to Dr. Shangold.

Reach for the clouds. Walking slowly with your arms raised over your head is another fast way to stretch out the tightness, according to Kim Edward LeBlanc, M.D., clinical assistant professor of family medicine at Louisiana State University School of Medicine in New Orleans. Inhale deeply as you raise your arms up, and exhale slowly as you drop them.

Become a belly breather. To stop side stitches before they start, breathe fully and deeply by pushing your abdomen out with each inhale during your workout. To get a feeling of how this is done, says running coach Owen Anderson, Ph.D., editor of Running Research News, lie on your back with a book on your stomach. The book should raise up with each inhale and your shoulders should not move. Belly breathing also helps strengthen the abdominal walls. "Strong abdominal muscles provide a supportive 'internal girdle' so there is less bouncing and pulling on the diaphragm," says Dr. Anderson.

Pace yourself. "Go slow when starting a new activity," says Dr. LeBlanc. "Gradually increase the intensity and duration of your workout until your breathing and body become conditioned for the increased activity."


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Causes, Prevention and Treatment


A side stitch, also known as exercise related transient abdominal pain (ETAP), is one of the most annoying and painful conditions suffered by participants of sport and exercise. Although not considered a true sports injury, it has been estimated that 70% of regular runners suffered from a side stitch in the last 12 months.

A side stitch causes an intense, stabbing pain under the lower edge of the ribcage and although it can occur on both sides of the abdomen, research has found that it occurs more frequently on the right side.

The pain is usually brought on by vigorous exercise and activity. Side stitches occur more frequently in sports that require a lot of up and down movement, like running, jumping and horse riding. They also occur more frequently in novice or amateur athletes.

What Causes a Side Stitch?

The pain is caused by a spasm of the diaphragm muscle. The diaphragm is a dome shaped muscle that separates the thoracic (lung) cavity from the abdominal cavity and moves up and down when you inhale and exhale. To understand why the diaphragm muscle spasms, we need to understand what is happening during exercise: Let's use the sport of running as an example.

It is interesting to note that more than 70% of humans exhale when their left foot strikes the ground, while less than 30% exhale when their right foot hits the ground.

When you inhale, your lungs fill with air and force your diaphragm downward. Conversely, when you exhale your lungs contract and your diaphragm rises. This pattern of rising and falling occurs quite rapidly when you're running and as most side stitches occur on the right hand side, consider what happens to your diaphragm when your right foot strikes the ground.

As your right foot strikes the ground, gravity forces your internal organs downward. Some of these organs are attached to the diaphragm, which in turn pulls the diaphragm downward. Now if you're also exhaling at the same time as your right foot hits the ground, your diaphragm is being pulled upward as your lungs contract. This creates a stretching of the diaphragm muscle and the ligaments that are attached to your internal organs, which inturn causes the pain.

Treating a Side Stitch

Like any other muscle spasm, when a side stitch occurs it is important to stop the activity that brought the stitch on in the first place, or at the very least reduce the intensity of the activity.

Another effective treatment for a side stitch is to alter your breathing pattern. First concentrate on taking full, deep breathes and avoid shallow breathing. Then, if you are one of those people who exhale when your right foot hits the ground, try instead to exhale when your left foot hits the ground.

Preventing a Side Stitch

There are a number of measures that help to prevent side stitch, the main ones being:

*Improve your cardiovascular fitness;
*Concentrate on breathing deeply during exercise;
*Warm up properly before exercising;
*Gradually increase exercise intensity;
*Strengthen your core muscles (lower back, abdominal and oblique muscles);
*Stretch more, especially your lower back and abdominal muscles;
*Avoid eating before exercising; and
*Drink more fluids.

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What cause the side stitch:

If you happen to be exhaling -- which requires the diaphragm to rise and tighten -- at the same time your foot lands during a stride, the liver ends up pulling downward at exactly the same time the diaphragm is highest and tightest in the torso. This tugging and strain could cause the diaphragm to spasm.

Another explanation maybe that exercising intensely decreases blood flow to the diaphragm, causing it to go into spasm. Also, raising the knees to run contracts the belly muscles, which increases pressure inside the belly and presses on the diaphragm from below.

Additionally, during exercise, air tends to get into the lungs more easily than it gets out, so the lungs fill with air and press on the diaphragm from above. The dual pressure may squeeze the diaphragm and briefly shut off its blood flow, resulting in cramping

Another theory suggests that side-stitch pain results from gas trapped in the large intestine. Exercise tends to speed up intestinal contractions and push gas toward the colon, or the end of the large intestine. If the colon is blocked by a hardened stool, however, cramping can result.

Yet another school of thought holds that side stitch may be brought on by exercising too soon after eating. Additionally, in some people, side stitch may be related to an intolerance of wheat or dairy products. People with such an intolerance may develop side stitch if they exercise within 24 hours of eating wheat or dairy.


Remedies for side stitch


Belly breathe. Most episodes of side stitch come from shallow breathing during exercise. While you exercise, try to breathe deeply and slowly, expanding the belly as well as the upper chest.

Try the "grunt" exhale. Making a grunting sound as you exhale seems to help relieve side stitch, possibly because it forces the diaphragm out of its taught "exhale" position.

Slow down. Being out of condition and exercising too intensely causes you to breathe quickly -- and more shallowly. Build your intensity slowly over the course of several weeks.

Stop. Some people, particularly competitive runners, believe you should "run through" a side stitch. However, unless you're in a race, the best idea is to stop completely until the pain subsides.

Use the "one hour" rule. If you've eaten a meal, wait at least an hour before exercising, because a full stomach does appear to cause problems for some people during exercise.

Massage it. Gently rub the area with your hands. Massage relaxes the muscles and helps increase blood flow to the area.

Use the "poke and blow" technique. One way to relieve diaphragm pressure is to push your fingers deeply into your belly just below your ribs on the right side. At the same time, purse your lips tightly and blow out as hard as you can.

Practice running fast. One of the possible causes of side stitch is weak abdominal and diaphragm muscles. To increase endurance and strengthen the diaphragm, try running fast a couple of times a week or inserting a couple of intervals of fast running during your regular, more moderately paced jog.

Strengthen your abs. Strong abdominal muscles can help prevent side stitch. Try doing bent-leg partial sit-ups (also known as crunches) in which you raise only the shoulders about six inches off the ground (they're less stressful to the back than full sit-ups). Or lie on your back with your legs stretched straight out, lift them a few inches off the ground, and hold for 20 to 30 seconds before lowering them back to the ground.


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Runners' nightmare No.2 - Breathing[/color]

The Breathing Issue

Most elite athletes use a 2-2 breathing rhythm. That is they breathe in for two steps and they breathe out for two steps. The 2-2 breathing rhythm means you are taking 45 breaths (assume you now have a strike rate of 90) which is slow enough to allow for good depth of breathing. It is recommended to practice all kinds of breathing patterns, just to become familiar with them and to note your body's reaction. Try the 3-3 breathing rhythm, 4-4 breathing rhythm and try unequal breathing rhythms such as 3-2 and 2-3. All the athletes I work with (except the sprinters) use either a 2-2 or a 3-3 breathing rhythm. I personally use the 2-2 breathing rhythm starting the breathing cycle on the left foot. If you use the 2-2 breathing rhythm and you experience stitch then switch the breathing rhythm to start on the other foot or switch to a 3-3 breathing rhythm until the stitch subsides.

Long term analysis conducted by Jack Daniels has found that elite athletes in races up to and including the 10K use the 2-2 breathing rhythm at the start of the race and after completing about two-thirds of the race they switch to a 2-1 breathing rhythm. For races longer than 10k the 2-2 breathing rhythm is used for the whole distance, perhaps shifting to a 2-1 breathing rhythm in the last minute or two for the sprint finish. An important point is that your breathing rhythm will not only tell you how hard you are working but also allow you to control how hard you work.

Source: http://www.brianmac.co.uk/economy.htm

Belly Breathing

With a name like that, how can you help but be curious? Belly breathing is one of the more difficult techniques to master, but is very helpful even if you are only mildly proficient. As always, here's the run-down: The idea is to maximize the amount of air drawn into your lungs with every breath. Why not call it Lung Breathing, you ask? Because, that's why. Anyway, here's how you do it. Roll your shoulders forward slightly (also known in stuffy circles as slouching) and let them relax. As you breathe in, push out with your stomach and at the same time push down and out with your diaphragm. This allows maximum room for your lungs to expand and draw in precious oxygen. If you're not sure where and/or what your diaphragm is, check an anatomy book, because I'm not quite sure either! I know it's right around the center of your chest near the bottom of the rib cage. Some help I am... Once you get comfortable with how this feels, focus on how many strides you can cover between inhales. Initially, four strides (eight total steps, two steps per stride) will probably be just about your limit, but after a little practice you should be able to reach eight strides. Give it some time, it will start to feel more natural. And if you have problems with side cramps, this technique will put an instant smile on your face.

Source: http://run-down.com/tips/index.php



This post has been edited by deadalus: Jun 20 2009, 02:04 PM

Larian Mesra 10km - 1h04m01s (8-4-2007)
BH Petrol 10.6KM Orange Run - 1h09m02s (15/4/2007)
Power Run 10.95km - 1h08m40s (22/4/2007)
Larian Bomba 10.95km - 1h06m53s (6/5/2007)
PACM-NB 15KM RUN - 1hr40min10s (20/5/2007)
Ipoh International Run 10km - 57m32s (1/7/2007)
Siemens 10.95km Run - 1hr4m19s (7/7/2007)
SuBang Jaya 10k - 56m31s (26/8/2007)
Shah Alam 10k - 56m19s (2/9/2007)
Chung Hwa Independent High School 50th Anniversery 5k run -- Rank 28th no medal (May/2009)
Ipoh International Run - 52min59sec (5/7/2009)
Adidas King Of The Road 2009 - 1hr10min35sec -- Rank within 250th (2/8/2009)
Klang Centro 6km Community Run - 31min ~ 32min -- Rank 176th (11/10/2009)

This post has been edited by deadalus: Oct 12 2009, 09:49 PM

Training Summary:

Monday - 29/1/2007

Weather - Windy (26'c ~ 30'c approx)

Lap 1 - 3m21s (CD, 8B)
Lap 2 - 3m19s (CD, 8B)
Lap 3 - 3m29s (CD, 8B)
Lap 4 - 3m26s (CD, 8B)
Lap 5 - 3m27s (CD, 8B)
Lap 6 - 3m23s (CD, 7B)
Lap 7 - 3m29s (CD, 7B)
Lap 8 - 3m26s (CD, 7B)
Lap 9 - 3m11s (TD, 6B)
Lap 10 - 2m50s (TD, 6B)

Total - 33m35s

Remarks: Weather is superb. Not many people around and can focus without much interferance. Opt to take a slow start as last Saturday did not finish the whole course. Consequently, unable to clock below 33m. Overall, feel great and at ease after 10 laps. Stamina is not fully drain due to conservative gameplan.

Look forward for the next attempt in weekend and might go for 32m if condition allow.


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Training Summary:

Monday - 5/2/2007

Weather - Light Raining (22'c ~ 26'c approx)

Lap 1 - 3m35s (CD, 8B)
Lap 2 - 3m21s (CD, 8B)
Lap 3 - 3m29s (CD, 8B)
Lap 4 - 3m26s (CD, 8B)
Lap 5 - 3m28s (CD, 8B)
Lap 6 - 3m30s (CD, 7B)
Lap 7 - 3m25s (CD, 7B)
Lap 8 - 3m25s (CD, 7B)
Lap 9 - 3m21s (TD, 6B)
Lap 10 - 3m16s (TD, 6B)

Total - 34m16s

Remarks: Raining during evening, but decide to proceed as i have skip the previous scheduled training due to outstation trip. Virtually no people in the recreation park, track is a bit slippery. Strongly feel that both physically and mentally are only at 80% fitness, maybe due to excessive alcohol intake on saturday night hmm.gif ? Struggling to complete the session, and obviously no pace at all during the final 2 laps. Initially was predicting the rain will cease after a while, but indeed it continue to rain for more than 30minute.

After finish jogging, take bath and straight attend another seminal at damansara. Z.Z zZz. Time is always lacking these days...

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Training on 8/2/07 - Negligible, only manage 9 laps and give-up at last lap. Being interrupted by phone call in early stage which contribute to the failure later on.

Training Summary:

Monday - 12/2/2007

Weather - Warm (30'c ~ 33'c approx)

Lap 1 - 3m16s (CD, 8B)
Lap 2 - 3m20s (CD, 8B)
Lap 3 - 3m20s (CD, 8B)
Lap 4 - 3m16s (CD, 8B)
Lap 5 - 3m17s (CD, 8B)
Lap 6 - 3m16s (CD, 7B)
Lap 7 - 3m21s (CD, 7B)
Lap 8 - 3m14s (CD, 7B)
Lap 9 - 3m09s (TD, 6B)
Lap 10 - 3m00s (TD, 6B)

Total - 32m35s

Remarks: Finally get into 32m' for the 1st time within the past 3months. Feeling great as the whole day is awesome. Good things do happen. Did take up some bread 3hrs before jogging and it do helps to provide the extra kicks. Taking a new approach to tackle the track and outcome is positive.

More running events will take place after CNY, hopefully the results will keep on improving.

Personal Best to beat: 31m08s (archieve in 2006)


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Follow by a consecutive 3 failed attempt, at last today gain some ground. The longest losing streak in my experience.

Training Summary:


Monday - 9/3/2007

Weather - Warm (32'c ~ 34'c approx)

Lap 1 - 3m25s (CD, 8B)
Lap 2 - 3m26s (CD, 8B)
Lap 3 - 3m28s (CD, 8B)
Lap 4 - 3m24s (CD, 8B)
Lap 5 - 3m21s (CD, 8B)
Lap 6 - 3m24s (CD, 7B)
Lap 7 - 3m24s (CD, 7B)
Lap 8 - 3m27s (CD, 7B)
Lap 9 - 3m22s (TD, 6B)
Lap 10 - 3m32s (TD, 6B)

Total - 34m20s

Remarks: Update later, going out for another jog soon.

Personal Best to beat: 31m08s (archieve in 2006)


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Training Summary:

Saturday - 10/3/2007

Weather - Warm (34'c ~ 35'c approx)

Lap 1 - 3m30s (CD, 8B)
Lap 2 - 3m31s (CD, 8B)
Lap 3 - 3m31s (CD, 8B)
Lap 4 - 3m27s (CD, 8B)
Lap 5 - 3m27s (CD, 8B)
Lap 6 - 3m32s (CD, 7B)
Lap 7 - 3m33s (CD, 7B)
Lap 8 - 3m29s (CD, 7B)
Lap 9 - 3m27s (TD, 6B)
Lap 10 - 3m12s (TD, 6B)

Total - 34m43s

Remarks: Today is all about dodging padestrian. At a rough estimation, there is approximate 70~80 ppls (wtf) on this narrow track which make it difficult to concentrate on the jog. Even i start at 7pm, it is still very hot with virtually no wind at all. Not to mention that there are lots of kiddo that barricade the trail and this jeopardize my jog significantly. Children are on loose and almost collide with a small boy that run towards me.

Notice that there is a mild muscle fatigue accumulate from yesterday training and no acceleration for the entire course. It may take months to adjust the current form to a more competive stage.

Well, avoid jogging on Saturday at all cost.

Personal Best to beat: 31m08s (archieve in 2006)

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Training Summary:

Saturday - 17/3/2007 (7:40 a.m)

Weather - Cold (25'c ~ 28'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 18m02s

2nd 2.8km --- 18m

Last 1.3km --- 8m43s

Total time: 44m46s (target: 41m30s)

Total Coverage: 6.9km (target: 7.45km)

Remarks: Return to Titiwangsa after the last jog in 2005. The morning jog in titiwangsa is always lovely with breezing morning wind and cold air. Manage to complete the first two laps with ease. But starting from 3rd lap, notice that the lower abs muscle start causing problem (cramp). Consequently, the jog is put to a halt. I quess it will take some time adjusting the body to accustom to the longer track in titiwangsa.

Will attempt to finish the course on Sunday.


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Training on 18/3: Somehow i decided to do some stretching before the jog. And accidentally injured my back. The training only last for 2.8km and decided to stop due to excessive pain. Following the incident, i can even feel the pain when i am walking or standing. Guess that i will be out of action for a week or two...

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Training Summary:

Saturday - 24/3/2007 (6:40 p.m)

Weather - Cloudy (26'c ~ 29'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 18m53s

2nd 2.8km --- 18m59s

3rd 2.8km --- 18m32s

Last 1.6km--- 10m00s

Total time: 1hr6m26s

Total Coverage: 10km

Remarks: Take an afternoon nap and wake up at 6:20pm. Arrive Titiwangsa at 6:40pm and the crowd in the park is astonishing. "Eyes on Malaysia" has attracted loads of visitor and also roadside merchandiser... The promotion of Titiwangsa as a tourist spot has definately cause the jogging enthusiast to nearly extinction as i only notice half a dozen fellow jogger during my training.

The performance is 2min/lap out from my peak form back in 2002/2003. But glad that i manage to finish the course after a long absent from running in titiwangsa. Perhaps i can do a little bit better without all the crowd and traffic that overwhelm this small little recreational park.

The new development in titiwangsa has destroy the habitat of the park. as i notice there is swarm of tiny insect found in the park after 7pm which i didnt come accross 2 years ago.

Lesson of the day, avoid jogging in Titiwangsa on Saturday evening by all mean.

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Training Summary:

Saturday - 25/3/2007 (8:05 a.m)

Weather - Warm (24'c ~ 27'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 16m52s

2nd 2.8km --- 16m58s

Total time: 33m50s

Total Coverage: 5.6km

Remarks: Start a bit late, result in warm sun light throughout the jog. Try to push in the beginning stage and manage to clock within the 16m/lap range but obviously my breath cannot support the faster pace yet. Consequently, a minor cramp near the lower ab shown a sign of fatique due to overheat/overspeed. Also, i found that im not as determine as before. The mental strength is another aspect to look into perhaps...

Still need a lot of works to fine tune the performance for the up coming competition in April.

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Training Summary:

Saturday - 31/3/2007 (8:00 a.m)

Weather - Warm (24'c ~ 27'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 17m56s

2nd 2.8km --- 18m26s

3rd 2.8km --- 18m28s

Total time: 54m51s

Total Coverage: 8.4km

Average speed: 9.2kmh

Remarks: So near yet so far. Exhausted in the last stage of the run always sucks. Hopefully can be more resillient after few more attempt as next week there will be a running event.

New hyphothesis: 1) Exhale more than Inhale = Screwed
2) Inhale too rapid/disorder = Screwed

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Training Summary:


Saturday - 1/4/2007 (7:45 a.m)

Weather - Cloudy (22'c ~ 24'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 18m35s

2nd 2.8km --- 17m46s

3rd 2.8km --- 17m09s

Final 1.6km --- 8m46s

Total time: 1h02m19s

Total Coverage: 10km

Average speed: 9.68 kmh

Remarks: Superb weather, seems like its going to rain anytime soon. Having a sluggish start, but there is obvious pick-up in 2nd and 3rd lap thanks to the 2 runners that overtake me. The challenge has boosted my running and inject a temporaly adrenaline rush which push the body towards the limit. I never expected my performance can be improved by 4min+ within a week.

Short of breath in the last 1km sprint, but with some will and determination, has endure the pain near the lower abs.

Hopefully the following session in next saturday can further finetune the coordination between stride and breathing before the Larian Mesra held on Sunday.

rclxm9.gif rclxm9.gif rclxm9.gif

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Training Summary:

Saturday - 6/4/2007 (7:35 a.m)

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

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 18m24s

2nd 2.8km --- 17m34s

3rd 2.8km --- 17m33s

Final 1.6km --- 9m06s

Total time: 1h02m37s

Total Coverage: 10km

Average speed: 9.58 kmh

Remarks: Awake at 6:15am but the moment i regain concious the clock already pointing at 7:15am...Today startup is a bit conservative in light of tomorrow running event. Yet the results is almost identical with last week performance. There only thing lacking is there isnt any fellow runner that put up a challenge throughout the run and relatively blain training i should say. Larian Bomba entry form is being distribute in titiwangsa and the promoter try to give me a copy and being turn down 3 times in 3 different lap along the run. (hopefully they dont think im LCLY cause i dont want to keep the paper when im training)

Things going smoothly until the last 1km, 2 big fat mama are blocking the narrow track when im trying to boost my speed for a final sprint. The momentum is affacted and believe that indirectly it slow down another 10sec+ which otherwise may stand a chance to beat last week result.

Generally feel a bit more exhausted compare to last sunday run. Almost give-up in the third lap

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Larian Mesra Event Summary:

Sunday - 8/4/2007 (7:35 a.m)

Weather - Sunny day (26'c ~ 28'c approx)

Venue - IPK Pudu

Target - 10km in 1hr @ 10kmh

Total time: 1h04m01s

Total Coverage: 10km

Average speed: 9.4 kmh

Remarks: The 10k event suppose to be start 7a.m, but indeed the organiser go for a warm up exercise before the start (wtf, 1st time i come accross an exercise session in running event.). And the 10k flag-off around 7:35am.

Somehow i have a slow start as for the 1st 20min was rallying side-by-side with a lenglui biggrin.gif Somehow later on her boyfriend catch up sad.gif and i decided to accererate faster as the sun is getting hotter by 8a.m.

Throughout the run, there are at least 3 up-hill slope (at least 200m ea i think) that really put the stamina to a test. And was amazed that even after 50min there are still plenty of runners which shown that the competition really attract a lot of participants! (normally when i progress towards 50min the crowd is getting less.)

As for the last 10min, found that i can hardly sprint properly as the route is pack with exhausted runners travelling at walking speed (especially those junior and high school runners). Before reaching the finishing point has stop running for 2 min respectively in 54min and 58min. The slope has taken much endurance out of me.

My 1st running event in 2007, could have done better. Nevertheless, looking forwards for next week BHP Orange run 9km in Damansara.


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Training Summary:

Saturday - 13/4/2007 (7:55 a.m)

Weather - Sunny (26'c ~ 28'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 17m57s

2nd 2.8km --- 18m27s

Last 1.4km --- 8m49s

Total time: 45m15s

Total Coverage: 7km

Average speed: 9.28 kmh

Remarks: Start late again although wake up around 6:30am. Today has change a new pair of socks that newly bought this week, but clearly there is some different in my stride that makes it inefficient and need to compensate by putting in extra stamina. Also it is quite obvious that i do not like to run under the sun and perspiration seems a bit excessive compare to normal condition.

The 2nd lap, my run struggling all the time and actually has a feeling of hunger! At the end only manage to cover another 1km+ after the 2nd lap. Dianogsis of failure: Stamina depleted (Fuel tank) faster than breathing (Gas tank).

I belief that the sun will rise even earlier during the 2nd half of the year and eventually need to start running earlier.

Do admit that im a Vampiric runner. See sun die.

Time to hybernate.

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BH Petrol 9KM Orange Run:

Sunday - 15/4/2007 (7:35 a.m)

Weather - Sunny day (26'c ~ 28'c approx)

Venue - The Curve, Damansara

Target - 9km in 51min @ 10kmh

Total time: 1h09m02s

Total Coverage: 9km

Average speed: 7.82 kmh

Remarks: Overslept and wake up at 7:15am shocking.gif , the beginning of a disastrous experience. Take 1 cup Glucolin, 1 banana, 2 tiget susu biscuit before im on my wheels. Leaving my house in Kepong exactly at 7:21 a.m and cruising around 120kmh in LDP. And to my surprise, i reach THE CURVE at 7:31 a.m and all the participants start to line-up for the start of category A,B,C. Manage to squeze into the horde few seconds before the start. (Actually when i wake up and aware that its already 7:15am, i almost give up any hope of reaching there in time.)

First 10 min, basically still not fully recover from the shock. My plan is to accelerate in the initial stage since the race is relatively short in distance. Things do look good with the help of 2 steep downhill slope during the first 2~3km.

However is generally disappointed that there isn't enough traffic police to monitor the traffic and consequently we are running alongside with motorist and some occasional disturbance from impatient road user. Afterall, they provide you with the FOC Carbon Dioxide.

Things getting nasty in the 2nd half of the race, this is where all those killer uphill slope comes in play. Very surprise to find out that i clock 32min after reaching the half-way mark as i expect to cover a greater distance from my initial efforts. It seems to me clearly that the distance is actually more than what i've expected. When i come accross the Kg. Attap part around 46min (damansara plus toll) and surely there will be at least 3 ~ 4km ahead before reaching the finishing point.

Nevertheless, have endured the 6 uphill slope throughout the race and running non-stop until the 1 Utama traffic light at 1hr4m+. By then, am totally flattened and couldn't help but limping towards The Curve.

Definately will treat this event as a 10KM race if i am to take part in the next year BHP Orange Run as it seems to me that this 9KM event is tougher than most of the 10KM Run that i have participated previously.

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Training Summary:


Saturday - 21/4/2007 (7:15 a.m)

Weather - Cloudy (22'c ~ 27'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 17m33s

2nd 2.8km --- 18m06s

3rd 2.8km --- 17m53s

Final 1.6km --- 8m58s

Total time: 1h02m31s

Total Coverage: 10km

Average speed: 9.65 kmh

Remarks: Take 300ml Glucolin + 2pcs medium banana 40min before workout. But it's proven that my stomach wont works well with such a food load.

Minor Lower abs cramp start haunting me in the first two lap and the food i take earlier on is jumping up & down inside my stomach. Glad that i survive the 2nd lap, energy start to kicks in when im running the 3rd laps but there isn't much to improve on timing since the 2nd lap is really lagging badly.

Try to sprint during the last 1.6km but eventually flatten in the last 100m. Limping towards the finishing point and clock a reasonable 1hr2m timing.

*Out of curiousity, i weight myself before workout and after workout. Surprisingly my body weight drop by 2kg after i complete the 10km training shocking.gif . (I take body weight rigth after the 10km run with empty stomach before breakfast)

Fueling my body for the running will become a priority, otherwise my body weight will keep dropping as long as i continue the morning running session.


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Power Run 10km:

Sunday - 22/4/2007 (7:35 a.m)

Weather - Sunny day (26'c ~ 28'c approx)

Venue - Dataran Merdeka

Target speed - 10kmh

Total time: 1h08m40s

Total Coverage: 10.93km

Average speed: 9.55 kmh

Remarks: Wake up early morning at 4:20am and finish my pre-workout meal by 5:00am which consisting 1 cup Nestum & 4 slice of Wholemeal bread. Take 250ml of Glucolin by 6:30am before the departure to Dataran Merdeka.

Able to make it to the front 2nd/3rd row before the run start at 7:30am. As the distance for this competition is slightly longer than my normal training for 10km, subconciously i monitor my speed for the later stage to avoid any chance of not completing the race.

Initially the 10km route will pass by Bank Negara and Tmn Tasik Perdana which doesnt cause much problem to fellow contestants. Things getting difficult when we are enduring the sharp and extended uphill slope in Bukit Tunku; nevertheless decided to make a fast sprint till the top since generally stamina seems sufficient at this stage. The breezing green atmosphere and fresh air in bukit tunku are lovely as always, and it helps to minimise the pain in enduring the uphill task and shorten the punishment psychologically.

There is a water station with 2 peoples distributing 100 plus which obviously cannot supply the drinks in time. Consequently, i've lost 20~30sec here to get the water.

After the bukit tunku stretch, i've encounter the second test in the race during the long jln duta part for the next 25min+. The runner's lane is well barricade by some plastic cone along jln duta with plenty of traffic police monitoring the situation. As i progress toward 42min, there is an intense muscle cramp near my right abs, and supported with ample stamina + strong determination to improve my performance, decided to continue the run at normal pace. Before taking the turn to the fly-over heading to tmn tasik perdana, a policeman was cheering up all the passby runners and i responds with a thumb up.

During the last 1km near the lake garden, i try to catch up with the two female runner that i've been benchmarking since the start of the race. Manage to overtake both of them when we passby Royal Selangor Club, but unluckily when i've reach the dataran merdeka my stamina is totally depleted and limping toward the finishing point. At the end, the two runners overtake me again in the last 100m, they are more resilient than me eventhough i got the upper hand physically. Shame.

p/s: Despite running on a longer distance with few killer slope, the average speed is almost identical with my training timing on a flat running track. Hopefully my good form will carry on to the next running event.



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Training Summary:

Saturday - 28/4/2007 (6:45 p.m)

Weather - Cloudy (28'c ~ 30'c approx)

Venue - Kepong Metropolitan Park

Target - 10km in 1hr @ 10kmh

1st lap --- 25m07s

2nd lap --- 26m45s

Total time: 51m52s

Total Coverage: Unknown

Average speed: Unknown

Remarks:

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Training Summary:

Sunday - 29/4/2007 (8:15 a.m)

Weather - Rainy (20'c ~ 23'c approx)

Venue - Taman Tasik Titiwangsa

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 17m57s

2nd 2.8km --- 18m30s

3rd 2.8km --- 17m37s

Last 1.6km --- 9m00s

Total time: 1hr03m05s

Total Coverage: 10km

Average speed: 9.52kmh

Remarks: Wake up at 6 a.m and the sky pouring heavily. Very reluctant for the running outing as it is a perfect sunday morning for a long nap until noon. But in light of the coming running event next week, has to train for further improvement. Take 1 cup glucolin + 1pcs medium banana + 45g Ligo Raisins by 6:30 a.m. The rain cease at 7:45 a.m.

Try to incorporate a new technique "spring jogging" as describe in previous post. But seems that it does not help much as the timing remain a high 17min per lap. Abs pancit from the beginning of 2nd lap, even 1.5hr is not sufficient to digest the food i take earlier...

Throughout the entire 2nd lap, im running as im half concious half slept. Worst still, i experience some shining aura for at least 10min+ which never happen before. The idea of quiting is hanging in my mind until the end of 2nd lap.

Was a bit furious that i clock a modest mid 18min for 2nd lap and decide to pia all out in the 3rd lap. Totally abandon the unfamiliar running technique and stick to my normal running style. But the temperature is not ideal for peak performance and at the end only manage to finish 10km within 1hr3min05sec.

Not an ideal way to conclude for this tiring April. On the bright side, there still 2 holidays in the following week to do some minor adjustment here and there.

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Training Summary:

Tuesday - 1/5/2007 (8:05 a.m)

Weather - Cloudy (21'c ~ 24'c approx)

Venue - Taman Tasik Titiwangsa

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 16m48s (Calf driven, 1234 5678 rapid breathing)

2nd 2.8km --- 16m18s (Thight driven, 1234 5678 rapid breathing)

3rd 2.8km --- 16m00s (Calf driven, 1234 567 rapid breathing)

Last 1.6km --- 8m11s (Combo, 123 456 rapid breathing through nose+mouth)

Total time: 57m18s

Total Coverage: 10km

Average speed: 10.47kmh

New approach: Power stride with heavy footstep to pull away with either calf/thight muscle.

Meal taken yesterday: Breakfast-Nestum + 4 wholemeal bread; Lunch: McD Fish burger + Coke (M) + French fries (M); Dinner: 2 big rice + 1vege + 1fish; Supper: Nestum + 5 tiger susu biscuit

Remarks: Wake up at 5:30 am and take 1 cup of Nestum + 4 slices Wholemeal bread and manage to force all the food into stomach by 5:45am. Still hesitate whether to proceed on training in Titiwangsa or Kepong Metropolitan Park. Take another cup of Glucolin before heading to Titiwangsa. (Treating this as an actual running event)

Start running at 8:05am, and the torturing sun is taking day off behind a gigantic cloud that shading the whole Titiwangsa, another lovely day to hit the road

Immediate after i start running for 400~500m, a veteran chinese uncle has started his run beside me. Decide to stick to this fast pace runner for a lap or two. Surpirsingly, the 1st lap fells within the 16min mark with the challenge from the veteran uncle and at this point gas+fuel is still very much within my expectation. Starting from 2nd lap, the uncle suddenly increase his tempo and drop me behind for 50~100m at certain point of the run. After passing by the 4km mark, put up addition power to my stride to catch up this veteran uncle and able to overtaken him around 5km mark. Later on, uncle speedy increase his pace again to overtake me again but it only last for 400m+ before he finally pancit and pull off. (Hehe)

Second lap timing recorded a low 16min, and thinking to slow down the pace a bit to reserve for the later stage as im sure today will clock within 1hr and no point ruin this opportunity. But somehow eversince the "engine" already jump start when racing the veteran runner, it is hard to slow down the speed and consequently the 3rd is even faster.

At the end, has taken 6 min out of my last run on Sunday and clock 57min+ which is only 2min away from my personal best of 55min30sec archive in 2003.

After the 10km, estimate that there still 20% ~ 30% stamina left and recovery is much faster as i normally will be leaning on the fence for 40sec+ before able to walk on my feet again.

Still trying to figure out the magical booster to my abnormal performance today.



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Larian Bomba 10km:

Sunday - 6/5/2007 (7:35 a.m)

Weather - Raining (20'c ~ 23'c approx)

Venue - Dataran Merdeka

Target speed - 10kmh

Total time: 1h06m53s

Total Coverage: 10.93km

Average speed: 9.81 kmh

Remarks: Wake up early morning at 4:00am and finish my pre-workout meal by 4:45am which consisting 1 cup Glucolin & 4 slice of Wholemeal bread. Take 250ml of Gatorade by 6:15am before the departure to Dataran Merdeka.

Suddenly, by 6:20 it start to pour heavily and put the running event in doubt. Luckily by 7:15a.m the rain is much lighther and decided to try my luck at merdeka square.

Reach DBKL car park by 7:25a.m, rain has ceased but still very cloudy. The participants is much lesser (A + B + C is less than 500 i think) compare to Power Run 10k. MCA chairman Ong Kar Ting greet fellow contestant before the start.

Basically Larian Bomba follow exactly the same route as Power Run. My run in the first 20min is totally messy, in term of stride and breathing. Right after the water station at 7:56a.m, it start to rain again and the rain starting to penetrate into the running shoe and socks. When i reach the 44min mark, socks is totally wet and it becoming rough which rubbing my toes badly. Surely there will be dozen of blister after i finish the race.

This has affected my run badly as i can hardly apply any force into my stride. Worst still, right abdomen start to pancit/cramp eversince i finish the 1st 10min of the race, and it continue to haunt me until the of the race. Raining all the way until i finish the race which clock at 1hr6min53sec. Should have done better...

Split time at various checkpoint:

Water Station: 26min (take 1 PowerBar Gel, yuksss)
Damansara flyover: 34min
Tunnel: 38min
Turning to Lake Garden flyover: 49min
On top of Lake Garden flyover: 53min
Traffic light outside of Bkt Aman: 1hr

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Training Summary:

Thursday - 10/5/2007 (7:45 p.m)

Weather - Cloudy (28'c ~ 30'c approx)

Venue - Kepong Metropolitan Park

Target - 10km in 1hr @ 10kmh

1st 3.65km --- 21m15s

2nd 3.65km --- 22m32s

Total time: 43m47s

Total Coverage: 7.3km

Average speed: 10.003 kmh

Remarks: In light of the NB-PACM 15km, has increased the mileage of the weekly training to handle the 15km race.

Practice 2 new technique to minimize the "side-stitch" problem, result is encouraging and it seems that the side-stitch is manageable now. Will continue to monitor the progress on this matter.
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Saturday - 12/5/2007 (7:15 p.m)

Weather - Warm (30'c ~ 31'c approx)

Venue - Kepong Metropolitan Park

Target - 10km in 1hr @ 10kmh

1st 3.65km --- 20m47s

2nd 3.65km --- 22m10s

3rd 3.65km --- 21m54s

Total time: 1hr4m51s

Total Coverage: 10.95km

Average speed: 10.13 kmh

Remarks: Running in this new track is getting more and more interesting as the route consisting various steep slope throughout the 3.65km track. It will be a more realistic simulation of the actual race event and hence it will be interesting to see how the training performance translate into race timing.

Since tomorrow will run another 10km, decide to control the speed to avoid excessive depletion of stamina. With the incorporation of systematic breathing that syncronize with the stride, the "side-stitch" problem is totally diminished throughout the 1hr+ run.

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sUNDAY - 13/5/2007 (8:15 a.m)

Weather - Warm (28'c ~ 30'c approx)

Venue - Titiwangsa

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 15m14s

2nd 2.8km --- DNF

Total Coverage: 2.8km

Average speed: 11.03 kmh

Remarks: Today start running with empty stomach, body not yet recover from the 11km run 11hr ago. Initially, want to treat this as a recovery run since it will be too much to cover 10km. But then again, im a bit too ambitious by pushing the speed in the 1st 2.8km. Did manage to clock a low 15m timing, but i simply dont have that much of endurance within my body to fuel another lap. Hence, when i try to push for another lap, all the fatique syntome start to appear. (Muscle tire, side-stitch, short breath...)

This has spoiled my plan for increasing the training mileage and consequently my total distance covered this week only increase marginally by merely 5%........

This post has been edited by deadalus: Jun 13 2009, 01:09 PM

Wednesday - 16/5/2007 (6:25 p.m)


Weather - Extreme (26'c ~ 34'c approx)

Venue - Kepong Metropolitan Park

Target - 10km in 1hr @ 10kmh

1st 3.65km --- 21m53s

2nd 3.65km --- 24m33s

3rd 3.65km --- 25m12s

4th 3.65km --- 24m29s

Total time: 1hr36m07s

Total Coverage: 14.6km

Average speed: 9.125 kmh

Remarks: The longest run ever! Taken 1 Char-Kuih-Teow + 1/2 bowl chicken poridge during lunch. 1 hr before workout, has pump in 300ml glucolin and 5pcs of Sunsweet Prune.

Today its bloody hot even at 6:30pm, with virtually no trees shading in Metropolitan Park, the first two lap is really a torture. Try to control my speed down to 25min per loop, fail to do so for the 1st lap which clock a high 21min. Start to adapt in 2nd loop onward.

Encourtered dozen of mat rempit in the park doing various stunt and withness an accident which involve a young malay lady with one of the rempit...Really worry that eventually will get hit by one of those *******...

Beginning from the 3rd lap, temperature drop a lot and breezing wind is everyway, from this point onward is very confident that the target of completing 14.6km within 1hr40min will be accomplish. Breathing and stride is still in satisfactory condition.

When progress towards the middle part of 4th lap, left ankle almost lost grip and having difficult to run properly. I guess that my pair of legs can only tolerate 10km distance and is not competitive in 15km for time being. Manage to finish the 4th lap, left leg completely worn off and can hardly lift for awhile, but, stamina is noticeable still in good shape. No side-stitch problem and short breath throughout the race, just need to improve further on the endurance.

15k is more tiring than i expected, immediate after the run, have pump in 1L of gatorade and consequently have lost appetite for the dinner. Nevertheless, have forced in some rice and chicken to prevent further depletion.

Now i understanding why people involve in Marathon dont actually run 42km in their routine training, its no way that the body can recover from that sort of distance within short period of time.

Getting very sleepy now yawn.gif yawn.gif yawn.gif

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Thursday - 17/5/2007 (7:15 p.m)

Weather - Rain (23'c ~ 28'c approx)

Venue - Kepong Manjalara Recreation Park

Target - Recovery run

Total time: 37m27s

Total Coverage: 4.8km

Average speed: 7.68 kmh[/b]

Remarks: Rain pour heavily in Kepong Metropolitan Park, but strangely both Kepong and Selayang are not affected. Only Kepong Metropolitan Park in between rain heavily, resort to do some recovery run in Kepong Manjalara.

No major pain or discomfort incur during the slow jog, after running for 37min decide to call it a day and heading back home. There is some noticeable after run effect whereby some moderate pain on the right knee and light pain on the left knee, maybe it is a sign of tireness which accumulate from yesterday 14.6km training.

Hopefully it can fully recover by this weekend.

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New Balance Pacesetters 15km


Sunday - 20/5/2007 (7:00 a.m)

Weather - Normal (28'c ~ 30'c approx)

Venue - Padang Merbok, Lake Garden

Target - 15km in 1hr30min @ 10kmh

1st Water station --- 26m47s

Fake 12km mark --- 42m32s

2nd Water station --- 52m41s

11km mark --- 1hr11min22s

12km mark --- 1hr17min13s

13km mark --- 1hr28min49s

14km mark --- 1hr34min29s

15km mark --- 1hr40min10s

Race time: 1hr40m10s (Actual should be 1hr39min40s as it takes me 30sec to cross the starting line)

Total Coverage: 15km

Average speed: 9 kmh

Remarks: Massive hills attack!! At least taken 3 uphill route throughout the race, but has taken it with ease since recently been training on inclining running track, yet not good enough though...

As i cross the 11km mark, were 5min behind my scheduled timing of 1hr6min but thats fine since i plan to accelerate in the finishing stage. But things went extremely wrong during the stretch 12k ~ 13k where my speed suddenly drop almost to 5kmh/5.5kmh and it takes 11min30s to cover that particular 1km. A myth that i still cant figure out the reason until now.

In the final 2km, only left 11min and it means i need to run at 11 kmh in order to qualify for the medal. Blister in one of the left toe hurts but luckily manage to cross the finish line by 1hr40min10sec. Overall ranking 700++.............
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Wednesday - 23/5/2007 (6:05 p.m)

Weather - Warm (30'c ~ 32'c approx)

Venue - Kepong Manjalara Park

Total time: 19m03s (1.8km uphill + 1.8km downhill)

Total Coverage: 3.6km

Remarks: Still finding a proper way to train for the hill terrain, this particular route in Kepong Manjalara Park is relatively short at 180m and need to run 10 times to get a proper mileage...

Take a 20~30sec break for each interval. Should consider walking downhill instead of running, too much downhill running could make the knee vulnerable to injuries.

The best place to train for uphill is still the Bkt Tunku course but it is too time consuming to drive all the way and caught in jam for the sake of training.....
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Friday - 25/5/2007 (7:00 p.m)

Weather - Cloudy (28'c ~ 30'c approx)

Venue - Kepong Metropolitan Park

Target - Speed training

1st 3.65km --- 19m00s

2nd 3.65km --- 20m13s

Total time: 39m13s

Total Coverage: 7.3km

Average speed: 11.17kmh

Remarks: Wanting to do some speed training and get use to run at high speed for a longer distance. During the 1st loop, was overtook by a young chap Wei Rong and try to tap his pace. He is at least 200~300m ahead despite im running at 5.5min/km pace and estimate that he is capable of running below 50min for 10k.

Half way, this talented runner slow down his run to join me and introduce himself. Apparently, he is only wearing a New Balance Casual Sneaker and surely he can run much faster with a proper running shoe. Better still he claimed that normally he can maintain high speed for a 18km training without much problem.......

I did finish the 7.3km within the targetted speed of 5.5min/km, but immediate after the run my body feels like being torned apart. Light off at 11pm.....simply too exhausting.
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Sunday - 27/5/2007 (7:59 a.m)

Weather - Warm (30'c ~ 31'c approx)

Venue - Kepong Metropolitan Park

Target - 10km in 1hr @ 10kmh

1st 3.65km --- 20m11s (6 beat)

2nd 3.65km --- 20m45s (6 beat)

3rd 3.65km --- 9m28s@DNF

Total time: 40m56s

Total Coverage: 7.3km

Average speed: 10.7 kmh

Remarks: Wake up early morning and realised that my adidas running shoe start to torn apart perhaps due to the intense training on friday... Have resorted to wear the Yonex badminton shoe as temporary replacement.

Manage to maintain at competitive speed for the 1st & 2nd lap, at the expense of more hardworks on my feet/toes. As a result of excessive abrasion from the shoe, blister start to develop on both left and right foot. Pain become unbearable half way through the 3rd lap and forced to stop running.

It is also noticeable that my right knee (1 inch below the knee cap) seems to have some sharp needle pain which identical with the injury i'm having 3 months ago. Probably too much of toe running during the downhill is the culprit, pray hard that nothing serious here...

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Training Summary:

Thursday - 31/5/2007 (7:05 p.m)

Weather - Warm (30'c ~ 32'c approx)

Venue - Kepong Manjalara Park

Total time: 40m19s (10'19'' 1.8km uphill running + 30min 1.8km downhill walking)

Total Coverage: 3.6km

Remarks: Will scrap this session as it does not provide the ideal intensity for hill running. Might as well totally reverse the training schedule to Wednesday-Long Distance Run, Friday-Speed training, Sunday-Hill training.

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Friday - 1/6/2007 (7:00 p.m)

Weather - After rain (26'c ~ 28'c approx)

Venue - Kepong Metropolitan Park

Target - Speed training

1st 3.65km --- 19m32s

2nd 3.65km --- 19m44s

Total time: 39m16s

Total Coverage: 7.3km

Average speed: 11.17kmh

Remarks: Some minor adjustment here and there. Found that by increasing O2 intake, it helps to minimise muscle fatigue, perhaps. This explain why the 2nd loop result is identical with the first.

VO2: Max (6 beat breathing cycle)
Streching: Yes
Warm-up: 1 min
Stride: Try to increase the stride length as much as possible
Uphill: Increase cadeance, high frequency short stride, max VO2
Downhill: Heel landing

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Friday - 4/6/2007 (7:02 p.m)

Weather - After rain (26'c ~ 28'c approx)

Venue - Kepong Metropolitan Park

Target - 11kmh@ 5.5min/km

1st 3.65km --- 20m18s

2nd 3.65km --- 21m54s

3rd 3.65km --- 20m20s

Total time: 1hr2m32s (New PR)

Total Coverage: 10.95km

Average speed: 10.51kmh

Remarks: Taken out another 2min from the previous attempt, at the cost of more pain of cause. 2nd loop the calf muscle start to cramp a bit and the right knee simulteneously give problem as well. Have to shift the load bearing centre upward to the quad and regain some speed in the 3rd loop.

It is getting very dark when running the 3rd loop and i guess the security guard has taken an early day off which left the park blackout. Pick-up some tiny bugs in my left eye and having difficulty to remove it after numerous rubbing. (used to swallow a few, extra protein...)

Glad that it stop pouring just in time which left sufficient time to cover the long distance run. Wish that there wont be any evening rain in the next few days.........


VO2: Max (2-1 all the way)
Streching: Yes
Warm-up: 1 min
Stride rate: Average 170 steps per minute
Uphill: Increase cadeance, high frequency short stride, max VO2, bicycle movement?
Downhill: Free styler
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Friday - 8/6/2007 (7:02 p.m)

Weather - Nil (26'c ~ 28'c approx)

Venue - Kepong Metropolitan Park

Target - Speed train

1st section --- 8m24s

2nd section --- 2m55s (DNS)

Total Coverage: Unknown

Average speed: Unknown

Remarks: Injured. Will take a week rest.

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

Saturday - 16/6/2007 (8:00 a.m)

Weather - Cloudy (26'c ~ 28'c approx)

Venue - Kepong Metropolitan Park

Target - Recovery run

1st 3.65km --- 22m52s

2nd 3.65km --- 12m44s (DNF)

Total time: 35m36s

Total Coverage: ~5km

Average speed: Slow

Remarks: Even with 1 week break, there still noticeable minor pain at a very low pace. Endurance that build over the last few weeks drop drastically.
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Sunday - 17/6/2007 (8:00 a.m)

Weather - Cloudy (26'c ~ 28'c approx)

Venue - Kepong Metropolitan Park

Target - Recovery run

1st 3.65km --- 19m59s

Total time: 19m59s

Total Coverage: 3.65km

Average speed: 10.95kmh

Remarks: Pain persist. Up to this point, have to decide whether to take a long break to heal the injury or continue with the training and the 10k event ahead.

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Wednesday - 20/6/2007 (7:00 p.m)

Weather - Warm (30'c ~ 33'c approx)

Venue - Kepong Manjalara

Target - Recovery run

4km -- 24m22s

Average speed: 9.95kmh

Remarks: Snail pace. Easy run.

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Saturday - 23/6/2007 (6:40 p.m)

Weather - Warm (31'c ~ 33'c approx)

Venue - Titiwangsa

Target - Recovery

1st 2.8km --- 16m10s

2nd 2.8km --- 16m47s

3rd 2.8km --- 5m55s (DNF)

Total time: 38m52s

Total Coverage: Unknown

Average speed: Unknown

Remarks: Loads of people loitering in Titiwangsa, barely seen any people exercising. If start run at 6pm, the temperature is horrible. After 6:30pm, the crowd will be horrendous....

Injury has recovered 60~70%. But somehow endurance & stamina only left 70% from the competitive level before injury. With a week to go, what is the chances to get decent result with pair of tired leg and the bloody examination is another 9 days to go. Damn......

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Sunday - 24/6/2007 (6:40 p.m)

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

Venue - Titiwangsa

Target - Recovery

1st 2.8km --- 16m21s

2nd 2.8km --- 16m45s

Total time: 33m06s

Total Coverage: 5.6KM

Average speed: 10.15kmh

Remarks: Cant even run 10km now, stamina is in poor shape......

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Training Summary:

Tuesday - 26/6/2007 (6:40 p.m)

Weather - Warm (30'c ~ 31'c approx)

Venue - Titiwangsa

Target - Recovery

Injury - 75% recovered

1st 2.8km --- 16m47s (4@4 N)

2nd 2.8km --- 16m28s (2-2@4 N)

3rd 2.8km --- 16m18s (4@2 N)

Last 1.6km --- 8m38s (4@2 M)

Total time: 58m11s

Total Coverage: 10KM

Average speed: 10.31kmh

Remarks: Absolutely clear track, much much better than weekend. At last able to complete a 10km run 4 days ahead of the run. Though still dont dare to exert too much force on the right leg, but this has boost confidence before the event. Basically by pumping more air to the lung, speed will increase automatically, lesson well learn.

VO2: Max (A mixture of 6 & 8)
Streching: Yes
Warm-up: 1 min
Stride: Increase cadeance
Right leg landing pts:

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Ipoh International Run 10km:


Sunday - 1/7/2007 (6:45 p.m)

Weather - Warm (27'c ~ 30'c approx)

Venue - Majlis Bandaraya Ipoh

Target - Sub 1hr & Medal (Medal is awarded to top 200 runners)

Injury - 85% recovered

1km --- 5m47s (4@4 N)

2km --- 11m55s (2-2@4 N)

3km --- 17m40s (4@2 N)

4km --- 23m40s

5km --- 29m33s

6km --- 34m31s

7km --- 40m27s

8km --- NA

9km --- NA

10km --- 57m32s

Total time: 57m32s

Total Coverage: 10KM

Average speed: 10.43kmh

Remarks: A relatively flat course for the Ipoh International Run, suitable to push for PR. Since the organiser provide distance marking along the route, has been keeping track on the pace to avoid overspeeding. Reach the 5km marks within 30min as planned and will push for the 2nd part of the run. Take approx 40sec to consume the power gel during the water station stop...

Getting good progress up to the 7km mark and 1min+ ahead of the target timing of 1hr. From 7km onward when the route passby the town area, the signage for distance is missing and makes things difficult to pace accordingly. Pancit at around 8km distance and start to slow down a bit. Has been pacing with a young chap + a old uncle for the last 2km. Thanks to their companionship, manage to finish off the torturing last 2km without stopping. Cross finishing line at 57m32s and medal already finish, dns...

Spotted 2 volunteer high school boy filling in the race timing for 10k category, somehow they did not plot down the exact timing of ea finisher and start to "fill-in-the blank" for those that they did not record the time.

This is what it takes to earn a medal in Ipoh International Run:

Top 50 = below 46m
Last medal 200th = 54m05s

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Siemens 10.95km Run:

Sunday - 7/7/2007 (7:45 a.m)

Weather - Warm (27'c ~ 30'c approx)

Venue - Dataran Merdeka

Target - 62minutes

Injury - 90% recovered

Total time: 1hr4m19s

Total Coverage: 10.95KM

Average speed: 10.22kmh

Remarks: After last week Ipoh 10k Run, never manage to do any training throughout the week due to tight schedule. So most probably wont be getting any decent result out of this run. Nevertheless, has set a target of 1hr2min for this event.

For 1st part of the distance, able to endure the hill session with ease and reach water station around 25min32s. Reach the 5km marks at 30m31s which is 1 minute ahead of my target, and from thereon should be up pacing towards the finishing line. The third uphill slope at jln duta is giving more problem than the bkt tunku stretch. As a result, upon the 6km marks is already 1min+ behind the planned timing. Try to increase speed for the downhill slope toward the damansara interchange.

At the damansara interchange, overtaken by fellow LYN runner Rasyid. Try to tag Rasyid pace but eventually pancit at the bridge leading to Lake Garden. Take 3 stop before crossing the finishing line...

Was 2min19s behind the target, which actually more than that since this route is slightly shorter by 100~200m than 10.95km. Most probably picking up too much pace in the initial 1st 5km, will attempt to adjust the gameplan in next year run held in dataran merdeka.

The siemens run should be the last race to held in dataran merdeka for year 2007.

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Training Summary:

Wednesday - 11/7/2007 (6:15 p.m)

Weather - Warm (30'c ~ 33'c approx)

Venue - Selayang Stadium

Target - Speed training

Injury - 95% recovered

1st 2km --- 10m33s (400m x 5laps)

Rest 5 minute

2nd 2km --- 10m30s (400m x 5laps)

Total time: 21m03s

Total Coverage: 4KM

Average speed: 11.4kmh

Remarks: First time training in a stadium, the track is well maintained and it is a luxury to be able to run on a professional race track compare to the tar road. The stadium is well kept by MPS and hardly seen any rubbish in the stadium. Will consider to do all the speed training in this stadium to minimize the chances of getting injuries.

Obviously the stadium is very2 under use as there are only less than 10 peoples running from 6:15pm~7:15pm...What a waste.

Times to reach the stadium from Kepong = 18minutes (Door 2 door)
Total travelling time = 37minute
Distance = 19km x 2 = 38km (return)
Petro cost = RM 6 sweat.gif
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Training Summary:

Monday - 17/7/2007 (6:15 p.m)

Weather - Warm (30'c ~ 33'c approx)

Venue - Selayang Stadium

Target - Speed training

Injury - 95% recovered

5km -- 28m01s

Total Coverage: 5KM

Average speed: 11.4kmh

Remarks:

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Training Summary:

Thursday - 19/7/2007 (6:20p.m)

Weather - Hot (34c approx)

Venue - Selayang Stadium

Target - LDR

Injury - 95% recovered

5km --- 30:44

Total Coverage: 5KM

Average speed: ---

Remarks: Too hot to run comfortably.


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Kuala Lumpur 10km

Sunday - 25/7/2007 (7:30a.m)

Weather - Cold (25c approx)

Venue - Tmn Melawati

Target - 10kmh

Injury - 95% recovered

?km --- 40m48s

Total Coverage: Around 7KM

Average speed: ---

Remarks: 1st class charges, 3rd class event.

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Did some short run on 23/7 in Kepong Metropolitan, wanted to run 10k on saturday but the pakcik halau me after i run for 6 laps by saying that the stadium only open til 7pm....

Training Summary:

Sunday - 29/7/2007 (6:15 p.m)

Weather - Cloudy (29'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Injury - 95% recovered

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 58m18s

Total Coverage: 10KM

Average speed: 10.29kmh

Remarks: Stadium is closed, @#$%^*!@#. Train at a deserted road nearby stadium as told by a selayang friend. The route consisting a mild uphill road towards the high school on top of the hill which measure at approx 1km. Very green environment and the refreshing scent from the small stream along the road is an added bonus.

A few casual runners spotted between 6:15pm ~ 7pm, some young rempit wannabe start doing superman stunt and the crowd getting larger after 7pm... Luckily by then im doing the last 2km, it really drive my nerve up to run along with all these underage biker behind me....

After spending nearly 1 month running in Selayang, somehow i feel that Selayang people dont really run/exercise much when there are plenty of facility & running spot nearby...
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Training Summary:

Tuesday - 31/7/2007 (6:15 p.m)

Weather - Cloudy (29'c ~ 33'c approx)

Venue - Selayang Stadium

Target - LDR

Injury - 95% recovered

Total time: 50m12s

Total Coverage: 8.4KM

Average speed: -

Remarks: Flatten at the 21st lap.......
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Training Summary:


Friday - 3/8/2007 (6:15 p.m)

Weather - Cloudy (29'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 58m49s

Total Coverage: 10KM

Average speed: 10.15kmh

Remarks: ---
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Adidas KOTR:

Remarks: DNS, the organiser is punctured. By the time reach Sunway at 7:20am race already started doh.gif
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Training Summary:

Sunday - 5/8/2007 (6:15 p.m)

Weather - Cloudy (29'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 58m46s

Total Coverage: 10KM

Average speed: 10.15kmh

Remarks: Almost give-up halfway due to road demonstration by radical rempit...
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Training Summary:

Tuesday - 7/8/2007 (6:15 p.m)

Weather - Warm (31'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 47m46s

Total Coverage: 8KM

Average speed: 10.15kmh

Remarks: Try to attk the uphil and relax during downhill, doesnt' work well and pancit at the 7km mark.
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Training Summary:

Sunday - 12/8/2007 (7:20 a.m)

Weather - Cloudy (26'c ~ 30'c approx)

Venue - Titiwangsa

Target - LDR

1st 2.8km --- 15m42s

2nd 2.8km --- 16m02s

3rd 2.8km --- 16m01s

Last 1.6km --- 7m40s

Total time: 55m25s (Personal Best)

Total Coverage: 10KM

Average speed: 10.9kmh

Remarks: Another record that will take years to break, the previous record is set 3~4 years ago...

1st 16m - (4 - 4) T
2nd 16m - (4 - 2) C
3rd 16m - (4 - M - 2) TC
Last 7m - (3 - 3) T
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Training Summary:

Wednesday - 15/8/2007 (6:15 p.m)

Weather - Cloudy (29'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 58m40s

Total Coverage: 10KM

Average speed: 10.15kmh

Remarks: Attack the hills and easy stride down the hill.

Deficit from uphill: 103sec
Deficit from downhill: 17sec

Remarks: Another record that will take years to break, the previous record is set 3~4 years ago...

1st 16m - (4 - 4) T
2nd 16m - (4 - 2) C
3rd 16m - (4 - M - 2) TC
Last 7m - (3 - 3) T

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Training Summary:

Friday - 17/8/2007 (6:15 p.m)

Weather - Warm (31'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 59m10s

Total Coverage: 10KM

Average speed: 10.15kmh

Remarks: Both right & left Knee start showing a sign of mild soreness, perhaps due to increase training for the past 2 week.

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Training Summary:

Sunday - 19/8/2007 (8:15 a.m)

Weather - Cloudy (28'c ~ 31'c approx)

Venue - Titiwangsa

1st 2.8km --- 15m58s

2nd 2.8km --- NA

3rd 2.8km --- NA

Last 1.6km --- NA

Total time: 53m55s (Personal Best)

Total Coverage: 10KM

Average speed: 11.13kmh

Remarks: Almost drop this running session, as both physically & mentally is reluctantly to undergoes another heavy workout on Sunday morning. Nevertheless, has heading towards Titiwangsa by 8a.m... The morning cloud has done its job well by keeping the sun away for the entire 1hr run.

Initially, the idea is to get some light n easy run with a low 57m/58m pace, but somehow the 1st lap ended up 15m58s following by faster pace during the 2nd & 3rd lap. Stamina completely drained at the end of 3rd loop, but after checking on the timing, the possibility of setting another record has motivated both physically n mentally for another 1.4km. At the end of the run, the barrier of 55min or 11kmh for 10k distance finally been broken. What next?

1st 16m - (4 - 4) Bouncy stride all the way
2nd 15m - (4 - 2)
3rd 15m - (2 - 2M - 2) Very fast breathing turnover rate
Last 7m - (3 - 3) VV fast breathing turnover rate
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Training Summary:

Tuesday - 21/8/2007 (6:15 p.m)

Weather - Warm (31'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 59m27s

Total Coverage: 10KM

Average speed: 10.1kmh

Remarks: One of those uninspirational run. A bit causious on pace to avoid any last minute injury.

Deficit from uphill: 58sec

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Training Summary:

Friday - 24/8/2007 (6:15 p.m)

Weather - Warm (31'c ~ 33'c approx)

Venue - Selayang Stadium

Target - Speed train

Total time: 26m37s

Total Coverage: 5KM

Average speed: 11.27kmh

Remarks: Looking good, breathing capacity has improved within these few weeks. Let see how these will translate into actual performance in a competition.

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SuBang Jaya 10k:

Sunday - 26/8/2007 (7:30 a.m)

Weather - Cloudy (28'c ~ 30'c approx)

Venue - Subang Jaya

Target - 10kmh

Total time: 56m31s

Total Coverage: ~9.8KM

Average speed: 10.41kmh

Remarks: Perhaps should stop pacing with female runners....
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Training Summary:

Tuesday - 28/8/2007 (6:35 p.m)

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

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 58m23s

Total Coverage: 10KM

Average speed: 10.15kmh

Remarks: Perfect weather with no rempit.

Deficit from uphill: 106sec
Deficit from downhill: 1sec

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Training Summary:


Friday - 31/8/2007 (6:15 a.m)

Weather - Cloudy (28'c ~ 31'c approx)

Venue - Titiwangsa

1st 2.8km --- 15m02s

2nd 2.8km --- 14m35s

Total time: 29m37s

Total Coverage: 5.6KM

Average speed: 11.35kmh

Remarks: Wanted to do the training on Thursday and allow more recovery time for Sunday Shah Alam 10k. Resort for a morning runnning session as Thursday is too tiring after 1 day trip to Ipoh....

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Shah Alam10k:

Sunday - 2/9/2007 (7:00 a.m)

Weather - Cloudy (28'c ~ 30'c approx)

Venue - Shah Alam

Target - 10kmh

Total time: 56m19s

Total Coverage: 10km

Average speed: NA

Remarks: Most likely the last involvement in 10k event for 2007. Have skip this event 2005 & 2006. The route is much more challenging than SJ 10k with approx. 10 light & medium incline session throughout the race. Hate to say so, but having difficulty to outrun two regular female runners and it indirectly lead me to overspeeding for the 1st 30 minutes...

At the 30 minutes mark, breathing is very messy and force to slow down. The runners that i pacing with start to pull off ~100m ahead but nothing much can be done as stamina is really depleting on the uphill stretch. After 40min, the veteran runners that run 10min later start to potong and am totally flatten + really tempted to start limping to the end. After crossing the 2nd round-about, sighted the unique "Chimney?" of the Shah Alam Mosque and the finishing point should be another ~2km away. Wanted to put in some speed for the final 1km but somehow my legs is beyond controlled. Have a peep on the medals lying on the table that cater for Women Cat. B; when will i get my hand on one of this gorgeous 10k merit medals...
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Training Summary:

Tuesday - 4/9/2007 (6:15 p.m)

Weather - Raining (25'c ~ 27'c approx)

Venue - Selayang Stadium

Target - Speed train

Total time: 25m24s

Total Coverage: 5KM

Average speed: 11.81kmh

Remarks: [4 Sept, KL] The initial idea is to run 10k, but a big cup of chinese tea has spoiled the plan as it digest all the heavy food load at noon and leaving an empty stomach by 5pm... Resort to do a shorter speed session. Weather is bad, big black cloud is scattering around Kepong & Selayang and heavy rain is sighted within 1,000m radius. Struggle on whether carry out the routine training.

Decided to run even if it's raining, praying hard that the rain won't be too heavy in Selayang. Reach stadium 0615, light rain with strong wind. Attempting hi-speed at 12kmh or 5min/km. Having great difficulty to provide enough O2 to support the pace. Never breach the 2min/400m barrier, partially due to the strong wind. 85% attention is on controlling the breathing cycle, legs seems confortable with minimal fatigue even after the 5k mark. Manage to complete 5k before the rain falls heavily. Iron will triumph over the mother nature biggrin.gif

1st 1.6k --- 4N-In 4N-Ex
2nd 1.6k --- 4N-In 2N-Ex, alternate with 4N-In 2M-Ex
3rd 1.6k --- 2N-In 2M-In 2M-Ex
last 200m --- Auto pilot.
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Training Summary:

Thrusday - 6/9/2007 (6:35 p.m)

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

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 57m57s

Total Coverage: 10KM

Average speed: 10.15kmh

Remarks: [6 SEPT, KL] Weather is xtremely hot outside, stuck in USJ for 15min and almost toast. Being on the road for more than 5hrs, was mentally vv tired to attempt another 10k training. Struggle until 6pm, heading to selayang despite eyes is 1/2 shut 1/2 open. Saturday another event coming, hence ideally take a day off on friday and skipping thursday training is not an option...

Uphill:

1st loop: 5'22
2nd loop: 5'30
3rd loop: 5'50
4th loop: 5'54
5th loop: 5'34

Deficit from uphill: 110sec
Deficit from downhill: 13sec
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IMU charity run 7km:

Saturday - 8/9/2007 (7:30 a.m)

Weather - Cloudy (28'c ~ 30'c approx)

Venue - IMU Bukit Jalil

Target - 12kmh/35min@7km

Total time: 36m39s

Total Coverage: 7km

Average speed: 11.46kmh

Remarks: [8 SEPT, KL] Probably the last shot on medal for 2007, the event offer medal for top 50 runners. Supprise to see the participation of 5 Kenya runners (DBKL type, semua sapu) in such a low profile event with minimal publicity. PaceMaker also come in full force. (Insert Moonlight Sonata as background music...) 15 medals tapau already.

The 7k route consisting 7~8 uphill with minimal event marshall to monitor the road traffic. Need to cross a few busy main road at your own risk. Haunted by side stitches beginning from 8min, perhaps due to overspeeding in the early stage. At the final 2km, manage to potong 1 uncle, 1 Genting-T young chap and 1 long hair malay chap, spotted the regular runner "Ultra-White" chopstickman 200m infront and it really hurts that the distance remain until the finishing line. The U-W runner bag a medal and leaving none for the laters. Hence, estimated time for the last medal should be somewhere around 34'~35'... Empty hand T_T

Race conclusion:

1) Too slow in the 1st 2km which mostly is downhill.
2) Fail to optimise the breathing.
3) Still weak on uphill.
4) Force to run slower due to early side-stitches.
5) Poor race acument. Not aware that the front runners are figting for medals.
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Training Summary:

Sunday - 16/9/2007 (6:15 p.m)

Weather - Cloudy (25'c ~ 27'c approx)

Venue - Kepong Metropolitan

Target - LDR

Total time: 1h4m23s

Total Coverage: 10.95KM

Average speed: NA

Remarks: N/A

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Training Summary:


Thursday - 27/9/2007 (6:15 p.m)

Weather - Cloudy (25'c ~ 27'c approx)

Venue - Kepong Metropolitan Park

Target - LDR

1st 3.65km --- 19m57s

2nd 3.65km --- 20m26s

3rd 3.65km --- 20m47s

Total time: 1h1m13s (Personal Record!)

Total Coverage: 10.95KM

Average speed: NA

Remarks: September is one of those uninspirational month, sick & tired at almost every aspect of life. Has cut down the volume of running after the "last battle" in IMU Run. Not really motivated to run maybe due to the absent of running event. Between 8/9 to 27/9, there is 3 session tempo run at selayang stadium but not going smoothly. The target distance of 5km is not fully covered, so no records for these 3 occasion.

Although just back from Ipoh at late 5pm with a tired shelf, but decide to run. Friday is very unlike for a running outing due to some reasons. whistling.gif

Glad to see that the legs are not rusty yet and can produce some decent speed eventhough am not 100% prepare.

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Oct 2007 ~ April 2008 - MIA from running for 6 months, prolong caughing during night time has greatly affected my health condition. April 2008 onwards been struggling to ramp up the performance and took years to build up stamina for 10k run.

This post has been edited by deadalus: Jun 18 2009, 05:06 PM

2009 training log:

Training Summary:

Thrusday - 23/5/2009 (6:20 p.m)

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

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 1hr0m59s

Total Coverage: 10KM

Average speed: 9.11kmh

Remarks: -

Uphill:

1st loop: -
2nd loop: -
3rd loop: -
4th loop: -
5th loop: -

Deficit from uphill: -
Deficit from downhill: -

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Training Summary:

Thrusday - 30/5/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 1hr0m52s

Total Coverage: 10KM

Average speed: 9.21kmh

Remarks: -

Uphill:

1st loop: -
2nd loop: -
3rd loop: -
4th loop: -
5th loop: -

Deficit from uphill: -
Deficit from downhill: -

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Training Summary:

Thrusday - 5/6/2009 (6:32 p.m)

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

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 57m15s (PB)

Total Coverage: 10KM

Average speed: 10.54kmh

Remarks: New technique was employed for the run. Result was of satisfactory.

Uphill:

1st loop: 5'50
2nd loop: 5'52
3rd loop: 5'50
4th loop: 5'45
5th loop: 5'40

Deficit from uphill: 63sec
Deficit from downhill: 102sec

Ah.....you are here now


Anyway, I'll be testing some Oral Rehydration Salt today. I still had cramps when i attempted 21KM last Saturday.

Lets see if its any better today.

i think once you get use to the 21km distance, fatique will not be an issue. Goodluck on your recovery.


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Training Summary:

Monday - 8/6/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Selayang Stadium

Target - 5km

Total time: 21m13s

Total Coverage: 4KM

Average speed: 11.36kmh

Remarks: An routine run turns out differently when an ojisan runner trailing behind at 6th loop. To keep my distance away from the backmarker, i have to run at 12kmh for the next 5 loops. At such pace, my run only able to sustain up to 4km mark before giving up and immediate after i pull off the ojisan slowly walk on his feet again


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Training Summary:

Thrusday - 11/6/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Manjalara Recreation Park

Target - 5km

Total time: 27m33s

Total Coverage: 5KM

Average speed: 10.98kmh

Remarks: -

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Training Summary:

Sunday - 14/6/2009 (6:15 p.m)

Weather - Raining (26'c ~ 31'c approx)

Venue - Nearby Selayang Stadium

Target - 10km

Total time: DNF

Total Coverage: 2.5km

Average speed: -

Remarks: Despite the heavy cloud on top, have decided to proceed with the 10k run in selayang. Unfortunately at 2.5km mark, mild raining last for 40~50secs and was decided to pull off. Sunshine again after the brief pouring.....

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Training Summary:

Tuesday - 16/6/2009 (6:05 p.m)

Weather - Hot (36'c ~ 38'c approx)

Venue - Selayang Stadium

Target - 5km

Total time: 27m50s

Total Coverage: 5KM

Average speed: 10.9kmh

Remarks: Running under the torturing evening sun, was almost toasted and glad to finish the 5K before losing concious...

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Added on June 21, 2009, 12:54 amTraining Summary:

Saturday - 20/6/2009 (6:00 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Nearby Selayang Stadium

1km - 5m23s
2km - 5m33s
3km - 5m36s
4km - 5m25s
5km - 5m43s
6km - 5m36s
7km - 5m49s
8km - 5m42s
9km - 5m50s
10km - 5m35s

Total time: 56m17s (New PB)

Total Coverage: 10KM

Average speed: 10.66kmh

Remarks: Taken a pre-workout meal consisting 2 x Gardenia toastem (with olive gold spread) + half cup of Nestum at 5pm. The weather was perfect for a good workout, will carry another trial with new breathing technique - belly breath as the main focus for today 10km.

With the extra O2 input & CO2 output, speed is consistent for the 1st four km. The fast stride turnover is well support by the breathing tempo. Noticeable fatique kicks in at the 5th loops uphill, need to adjust the pace to avoid upset in the later stage. Both breathing & stride is beyond control at 8km, auto pilot was employed for the last 2km and kept both below 6min. Manage to improve 1min from the previous attempt, probably due to better mastery on the new breathing approach. Will make a flat run in titiwangsa to simulate the upcoming Ipoh 10K in July.

The only drawback is the body weight/fluid? was reduced by 1.5kg immediate after the run in addition to the greater muscle fatigue. But afterall a good run does justify all these sacrifice.

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Added on June 28, 2009, 9:57 pmTraining Summary:

Thursday - 25/6/2009 (7:00 a.m)

Weather - Cold (26'c ~ 28'c approx)

Venue - Taiping lake garden

Seri Malaysia Hotel - Taiping lake garden

Taiping lake garden - Seri Malaysia Hotel


Total time: 10 minutes walk from seri malaysia hotel and another 10 minutes back to the hotel. 20 minutes jog at the lake garden.

Total Coverage: -

Average speed: -

Remarks: Stay overnight in Taiping after attending to a customer nearby, wanted to jog on wednesday evening but customer invite for dinner. At last manage to wake up thursday morning to set my foot on the Taiping lake garden that i have been longing for years. Overall the jog there was pleasant but would be much better if the local authority install rubber track since the existing clay bricks is both uneven and out of shape. Can only spent a short moment before rushing to Ipoh again....

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Training Summary:

Friday - 26/6/2009 (6:00 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Selayang Stadium

Total time: 15min +

Total Coverage: 7 laps @ 2.8 km

Average speed: -

Remarks: Wanted to familiarize with the new breathing pattern. Somehow it does not works well at the pace of 11kmh and breathing is a bit messy. Hard to tell whether am breathing the orthodox way or belly breath. Since the pace is far off from the intended 12kmh, decided to pull off at the end of 7th loops.

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Training Summary:

Sunday - 28/6/2009 (6:30 p.m)

Weather - After rain (28'c ~ 30'c approx)

Venue - Nearby Selayang Stadium

1km - 5m44s
2km - 5m27s
3km - 5m32s
4km - 5m22s
5km - 5m28s
6km - 5m30s
7km - 5m36s
8km - 5m38s
9km - 5m39s
10km - 5m16s

Total time: 55m16s (New PB)

Total Coverage: 10KM

Average speed: 10.86kmh

Remarks: Unbelievable.

Dont really feeling well before the run, stomach really bloating badly. The 1st loop uphill end up with a modest 5m44s, it does not looks like a promising run ahead. Good thing is the weather is perfect for a good run and the after rain atmostphere is something that money cant buy, it's really hard to waste such a great opportunity for seeking improvement.

2 loops onwards, decide to belly breath spontaneously (light) and focus on a rapid stride turnover for both uphill and uphill. After finish the 3 loops, the breath having difficulty to catch up with stride and end up incorporating the mouth in both inhaling + exhaling. The greatest test kicks in during the 7th loops uphill, a sign of mild side stiches started halfway and have to do a fewroutine to ease the pain. Barely make it up the hill at the end of 7km marks.

Another bad stiches during loops No.9 uphill, try to do a few hand raise (leaning backward) but it didnt works. Have to increase the tempo of breathing to carry on. Trying to synchronize arm movement with stride to maximize the turnover rate.

Slashing off another 1min from the previous record, the result comes when you least expected it. Really a big morale boastal for the upcoming Ipoh Run. Just pray that my illness did not catch me in between...

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Added on July 1, 2009, 11:05 pmTraining Summary:

Wednesday - 1/7/2009 (6:15 p.m)

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

Venue - Titiwangsa

1st 2.8km --- 14m51s

2nd 2.8km --- 15m14s

3rd 2.8km --- 15m25s

Last 1.6km --- 8m44s

Total time: 54m14s

Total Coverage: 10KM

Average speed: 11.06kmh

Remarks: Wanted to do a simulation training on a flat course and Titiwangsa is chosen. Heading to the lake garden after taking 3 in 1 cereal + 1 wholemeal bread as my stomach beginning to crouch at 5pm...

The 1st loops goes well without much problems and surprise to set a fast timing below 15min, and have never complete 10km that start with anything below 15min. Keep my finger cross that i did not overspeed the 1st lap and drop off at the later stage.

Aim to maintain the speed for the 2nd round and very soon the 1st sign of mild fatigue kicks in at ~4km mark. Have to slower a bit and starting to belly breath through mouth.

As expected, when the run progress to 60% @ 3rd loops things started to get very challenging. Stride turnover has to reduce accordingly. Breathing and cadeance is out of control. Try to exert more power on leaping a longer stride but result is not as good as cadeance. Feeling the great fatigue at 7km and force to switch my breathing to 2 -1. Barely make it to the end of 3rd loops and the chances of pulling off is 90%. Try to keep the stride steady for 100m and opt for deeper breathing, luckily the engine kick start again after few hundred meters of struggling. Stiches on the right abs during the last 1km, and fortunately its fixed by a few "hand raised" technique. Cross the 10km mark at 54min14, 19sec away from the previous record of 53min55s. Obviously need more endurance, and the current hill training in Selayang is not good enough. So either increase the weekly mileage or taking on a steeper hill. But at the moment, its a bit too late to do any of these ahead of the Ipoh International Run.

Its noticeable that the previous record 53min55s is done through a pull-push approach, whereby the pace is gradually increase during the later stage of the run. While the 54min14s that i achieve today is more or less a consistent 11kmh throughout the 10km route. Also, the 53min breathing is fast and shallow while the 54min is slightly slow + deep. Its hard to gauge which approach is more favourable, but i reckon that the risk of DNF is greater with the latter strategy. This is something i need to figure out before running the Ipoh 10K.

1st 2.8km - 2 ~ 2, 1 2 3 4 @ 5 6 7 8, Cadeance with calves support.
2nd 2.8km - 2 ~2, 12 34 @ 5 6 7 8, slower cadeance (Mouth in)
3rd 2.8km - 2 ~ 1 7km onwards. Calves is out.
Last 1.6km - 2 ~ 1 VV fast breathing turnover rate

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Added on July 10, 2009, 12:49 amIpoh International Run:


Sunday - 5/7/2009 (7:30 a.m)

Weather - Heavy Rain (20'c ~ 22'c approx)

Venue - Ipoh Stadium

Target - 53min

1km - 5min30sec

3km - 16min04sec

5km - 27min44sec

7km - 38min59sec

10km - 52min59sec

Total time: 52m59s

Total Coverage: 10km

Average speed: 11.32kmh

Remarks: [5 July, KL]

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Added on July 12, 2009, 5:12 pmAfter the Ipoh 10k, there is a need to restructure existing training to propel performance to the next level. The usual weekly 10k run will remain while the shorter run will be slightly adjusted.


New short distance run:

Routine: 4 set of 3 x 400m

Targetted time: 1min55sec @ 400m

Speed: 12.5 kmh

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Added on July 12, 2009, 5:16 pmTraining Summary:

Monday - 11/7/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Selayang Stadium

400m - 1m51sec

400m - 1m44sec

5 minutes break

400m - 1m45sec

400m - 1m54sec

Average speed: 13.8kmh (Overspeed @ failed)

Remarks:

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Added on July 15, 2009, 11:26 pmTraining Summary:


Sunday - 12/7/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Nearby Selayang Stadium

Distance: 5km covered

Time: 27min09sec

Average speed: -

Remarks: DNF 10k. Overspeed also...

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Added on July 15, 2009, 11:30 pmTraining Summary:

Tuesday - 14/7/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Manjalara Recreational Park

Distance: ~ 4km

Average speed: 9.5 kmh

Remarks: A new addition interval run between each major training session. Short distance at easy pace. The trail comes with a short but steep hill.

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Added on July 17, 2009, 1:22 pmWednesday - 15/7/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Selayang Stadium

400m x 3 = 5min47sec

3min break

400m - 1m52sec

400m - 1m58sec

400m - 1m52sec

5 minutes break

400m - 1m55sec

400m - 2m03sec

400m - 1m56sec

Average speed: -

Remarks: Target speed 1min55sec per loop.

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Added on July 17, 2009, 1:23 pmTraining Summary:

Thursday - 16/7/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Manjalara Recreational Park

Distance: ~ 4km

Average speed: 9.5 kmh

Remarks: Slow & easy pace

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Added on July 19, 2009, 11:00 pmTraining Summary:

Friday - 16/7/2009 (6:00 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Nearby Selayang Stadium

1km - 5m35s
2km - 5m36s
3km - 5m32s
4km - 5m27s
5km - 5m34s
6km - 5m28s
7km - 5m30s
8km - 5m25s
9km - 5m37s
10km - 5m32s

Total time: 55m21s

Total Coverage: 10KM

Average speed: 10.86kmh

Remarks: The current routine seems working well. The run is basically pretty much within comfort zone without exerting too much effort. Yet the result is merely 5sec away from the best record.

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Added on July 19, 2009, 11:12 pm"Train fast, but not hard"

This will be the guideline for my forth coming training. Generally it means adopting training that help to improve race timing instead of pushing all out in each training session and strive for new record in training ground. The performance should deliver when it matters the most, in race, but not in training. Overall race fitness improvement will be of utmost important.

4~5 years back the weekly training mileage used to be 25km but yet it does not really help improving much by simply pilling up the mileage. In contrast, my recent weekly 10km ~ 13km did a marvelous job in all aspect.

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Added on July 21, 2009, 10:09 pmTraining Summary:

Tuesday - 21/7/2009 (6:25 p.m)

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

Venue - Manjalara Recreation Park

Total time: 26min + -

Total Coverage: ~ 4km

Average speed: 9 ~ 9.5kmh

Remarks: After 3 days break, feeling a bit heavy again. Not really a easy run as i intended, feeling slight fatigue afterward maybe due to relatively hot temperature. And 2nd week into the new program, body weight already swaying in the range of -1KG ~ -2KG.........

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Added on July 23, 2009, 12:36 amWednesday - 22/7/2009 (6:25 p.m)

Weather - Hazy (34'c ~ 35'c approx)

Venue - Selayang Stadium

400m - 1m55sec

400m - 1m58sec

400m - 1m52sec

104sec break

400m - 1m56sec

400m - 1m54sec

400m - 1m56sec

3 minutes break

400m - 1m55sec

400m - 1m59sec

400m - 1m54sec

Target speed: 1min55sec per loop.

Remarks: Feeling a bit burn out after the session. Seems that the current routine aiming at 1min below my best 5k speed (12 kmh) is way above my existing capability. And also its 3 times higher than the recommended -20sec 5k speed （3 x 2K). While the effectiveness of this high intensity, lower volume course remain unknown.

As for the moment i have no idea how this workout will benifit my 10k run. Hence, have decided to trial on another "5 x 1K" routine at 4min50sec/km (1min56sec) pace with an interval of 90secs easy speed.

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Added on July 23, 2009, 7:51 pmTraining Summary:

Thursday - 23/7/2009 (6:25 p.m)

Weather - Warm (34'c ~ 35'c approx)

Venue - Manjalara Recreation Park

Total time: 28min + -

Total Coverage: ~ 4km

Average speed: Easy pace

Remarks: It was so hot today, and feeling extremely tire after works. Decided to slow down the pace significantly to avoid any burnout on muscle and stamina for another hardcore session tomorrow.

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Added on July 24, 2009, 8:34 pmFriday - 24/7/2009 (7:05 p.m)

Weather - Hazy (34'c ~ 35'c approx)

Venue - Nearby Selayang Stadium

Shoe - Saucony Fastwitch 3

1K - 4min36sec (uphill)

90sec break

2k - 4min27sec (downhill)

90sec break

3k - 4min30sec (uphill)

90sec break

4k - 4min41sec (downhill)

90sec break

5k - 4min30sec (uphill)

Target speed: 4min50sec / km

Remarks: This session suppose to be done at the stadium, but when i reach the selayang stadium at 7pm the keeper already start to lock up the entrance

Without much alternative, resort to the training ground for 10k nearby the stadium. Initially the plan was doing a decent 4min50sec / km on both uphill & downhill. Somehow the speed is faster than what i have targetted. Since it is still sustainable, the pace was maintain for the entire workout.

By right, i should stick close to the designated speed while trying to minimize the recovery time in between. But i end up the other way round... i am almost certain that i did not carry out the training correctly and wonder how it will translate into race timing for next week Adidas 10k.

This was the 1st time i land my Saucony fastwitch 3 on an asphalt surface and immediate after the 5k run i notice some minor wornout on the rubber groove... pray hard that it can serve my feet for at least another 300 ~ 400km and hopefully i dont have to use it on asphalt during training.

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Added on July 26, 2009, 9:51 pmTraining Summary:

Sunday - 26/7/2009 (6:05 p.m)

Weather - Warm (31'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Total time: 36min++

Total Coverage: ~ 6km

Average speed: ..........


Remarks: Today taking on the extended route towards the primary school on top of the hill. Somehow body feels heavy and speed is really slagging throughout the entire run. Partially it was due to a trial on a new running technique - "Mid foot strike" also known as POSE to achieve better running economy. Was paying too much attention on the landing and somehow it does not works well. Aside from slower speed, i also perspire greater than usual which could be a sign that my system cannot adapt to the new stride pattern yet. After 4km of trial and error, i cannot carry on the POSE anymore and decided to switch back to my normal landing. After 5km, my pace drop by 10% and decided to pull off after completing 6km.

Generally, trying on something new before a major event is not really desirable as it usually take months to perfection. Too bad i have wasted the last 10k training before Adidas run, wonder how the new training program will delivers on 2 August.

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Added on July 26, 2009, 10:01 pmThe blue print for my new training (6/7/09 ~ 30/7/09), quoting from www.time-to-run.com

Day

01 60 to 70min easy distance
02 30min easy run
03 start with 3x2k R90-2min 9min 50 (4.55 per k) T
04 Rest
05 longest run - 'time on feet' up to 1Hr 45min
06 easy day of 30min running
07 easy day of 30min running
08 start with 5x1k R60 - 90 4min 45 to 4min50 L
09 easy day of 30min running
10 easy day of 30min running
11 Rest
12 5K paced run - aim sub 25min 5k
13 10k easy run
14 easy day of 30min running
15 start with 3 x 5min @ 10k pace with 1min easy F
16 easy day of 30min running
17 easy day of 30min running
18 Rest
19 Race day up to 15K

This is actually meant for sub 50min and not really what i need at the moment. Hence, i try to modify its intensity to fit my current 10k pace of 50min ~ 55min.

At the moment i am comtemplating to make another attempt on 10k on 27/7 after fail to complete it on 26/7..... pray hard that i can still cope with it.

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Added on July 26, 2009, 10:10 pmUseful article on running:


Running Economy

Summary: Currently endurance physiology promotes three physiological factors as being the most important in performance - VO2max, Lactate Threshold, and Running Economy....

Heel strike Vs Midfoot strike Vs Forefoot Strike

POSE Running Technique

Summary: The distinguishing characteristic of the pose running technique is that the athlete lands on the midfoot, with the supporting joints flexed at impact, and then uses the hamstring muscles to withdraw the foot from the ground, relying on gravity to propel the runner forward. This style is in clear contrast to the heelstrike method that most runners deploy and which is advocated by some health care professionals.

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Added on July 27, 2009, 8:21 pmTraining Summary:

Monday - 27/7/2009 (6:35 p.m)

Weather - Warm (31'c ~ 33'c approx)

Venue - Kepong Manjalara Recreation Park - 1.66KM loops (New)

1st loop - 8min33sec

2nd loop - 9min01sec

3rd loop - 9min05sec

4th loop - 9min18sec

5th loop - 9min35sec

6th loop - 9min27sec

Total time: 55min02sec

Total Coverage: 10km

Average speed: 11kmh


Remarks: Really not feeling well today. Having stomach upset and migrain due to the heat. Yet sitting my butt at home wont fix these shit either. Hence, just use google earth to plot a new route nearby and headed straight to the new training ground nearby Manjalara.



New route surrounding the Manjalara Recreational park. Come with undulating mix asphalt road + sand bricks pavement.

The route is Sooo uneven and putting lots of extra stress on my feet. After completing 3 loops, already physically exhausted. Trying my best to keep my legs rolling, while at the same time breathing is strong throughout the run. My Ego feels so great after completing the designated 10k routine for defying another odd.

But hours later, a sign of muscle fatigue was shown after taking my bath and it looks like one of those that wont goes away overnight. But yet am very reluctant to skip the easy run on Tuesday, i wonder why

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Training Summary:

Tuesday - 28/7/2009 (6:25 p.m)

Weather - Warm (34'c ~ 35'c approx)

Venue - Manjalara Recreation Park

Total time: 28min + -

Total Coverage: ~ 4km

Average speed: Easy pace

Remarks: After an exhausting day trip to Taiping, finally can flex my leg and catch some fresh air. Muscle feeling a bit stiff after yesterday 10k. The crowd is far less today probably due to the horrible heat wave.

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Added on July 29, 2009, 11:53 pmTraining Summary:

Wednesday - 29/7/2009 (6:00 p.m)

Weather - Burning (35C++ approx)

Venue - Selayang Stadium

400m - 1m58sec

400m - 1m59sec

400m - 1m56sec

400m - 1m55sec

150sec break

400m - 1m56sec

400m- 2m02sec

400m - 1m57sec

400m - 1m57sec

3 1/2 minutes break

400m - 1m59sec

400m - 1m58sec

400m - 1m57sec

400m - 1m58sec

Target speed: 1min58sec per loop.

Remarks: As expected, after the heavy pour in the early morning, the evening sun is much more ferocious than normal. Can really feel the burning sensation when my skin was exposed to the sun light.

Did some adjustment on the interval run, making it a more realistic -20secs @ 5k speed (12kmh). The target time reset to 1min58sec. However the precision of fraction seconds prove to be extremely difficult to gauge. But overall been able to stick close to the targetted speed. I believe that this pace is very close to my existing threshold of which i can still comfortably deliver the speed without too much pain.

Ideally i should make another short session on uphill, but with four days to go i think its wise to settle down with 1 last easy run. Glad that the program has came to an end ....

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Added on August 2, 2009, 9:58 amTraining Summary:

Thursday - 29/7/2009 (6:25 p.m)

Weather - Warm (34'c ~ 35'c approx)

Venue - Manjalara Recreation Park

Total time: 28min + -

Total Coverage: ~ 4km

Average speed: Easy pace

Remarks: Suppose to be pacing at snail speed, somehow end up doing higher speed together with a regular runner and doing some extra hill climbing.

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Adidas King Of The Road 11km

Sunday - 2/8/2009 (7:00a p.m)

Weather - 24'c ~ 25'c approx

Venue - Shah Alam Stadium

Target - Within 1hr

3.2 km - 19min24sec (+1min48sec)

4.2 km - 25min42sec (+3min12sec)

5.6 km - 32min11sec (+4min11sec)

Finishing Line - 1hr10min35sec (+10min35sec)

Total time: 1hr10min35sec

Total Coverage: 11.9km (After callibrating with google map repeatedly, i think it is 11.9)

Average speed: 10.2 kmh

Remarks: The day has came, the moment of truth! The 3~4km uphill crawl is expected, trying to pace my speed to ~11kmh but unable to do so. Up to the 4.2k turning point for 11k route, my timing already out by 3min12sec. I am planning to close the gap in the second half of the race in anticipating a flat course ahead. Spotted a regular runner in manjalara park and trying to pace + chat with him from 4.2k ~ 5.6k. After the roundabout Mas at 5.6k, ZR has catched up and decide to run faster with him leaving uncle behind. Catch up ZR whom was walking at 7km marks and told him that there is only 4k more to go, actually wanted to pace with him towards the end. Out of nowhere the side stichtes caught my right abs and incurring moderate cramp which force me to reduce my pace.

From the 7.6km flyover onwards, the stitches getting from bad to worst. A few hand raise stretch does not fix the damn cramp, and result in snail pace. Uncle overtake me before the roundabout kayangan, at this part of the run i coundn't help but watching dozens of peoples overtaking.... After running for 50min++, the cramp escalate to stitches on both side. Resort to walk for 1min+, and only running on my feet again at the 9.6km @ Roundabout Kayangan.......

Before reaching the finishing line, was forced to walk for 3~4 occasion. The route was so challenging that a fellow runner was knock out unconciously and was attended by 2 traffic police, hope he is fine after getting medical attention. Crossing the finishing line @ 1hr10min, way out of my targetted time..... This route @ Shah Alam stadium is definately tougher than the 10.8k in dataran merdeka.

Nevertheless, spotted 2 full box of medal for category "E" by the time i collect my medal. I guess that should put me around 200 ~ 250th placing, not a bad result after stopping numerous time in the closing stage. And, the lenglui distributing the Adidas voucher is drop dead gorgeous. A fantastic eyes-cream for fellow deadfish tortoured by the undulating 11k+ route.

After i remove my Saucony Fastwitch 3, a blister with blood was found beneath my new Wright socks. Probably my forefeet is too large to fit into the Saucony racer, haizzzzzzzzzz

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Added on August 2, 2009, 11:44 pmReview on Adidas run:

Some mistakes that i commiteted during the run:

1) Fail to pay full concentration to the run, excited talking to other runners.

2) Attempt to run beyond my threshhold to caught up with another runner, which i experience stitches immediate after cheering him up....泥菩薩過江自身難保, should have done it without going beyond my limit...

3) Throat is very dry after crossing the Mastika roundabout @ 6km, should have taken 1 bottle of water from the station. Excessive dehydration could be the culprit for my fatigue in the closing stage.

4) Was physically strong to run the entire 11.9km, but breathing is not smooth in conjunction with the killing stitches. An epic failure whereby the body wants to keep running while the engine room does not provide sufficient "steam" to sustain the remaining mileage.

5) Over ambitious of completing sub 1hour for a 11.9km route. If taking a more prudence approach, i could have complete the race within 65min.


Rating for the KOTR 2009:

Route Difficulty: * * * * (Tougher than double hill)

Organising: * * * * * (Good traffic control)

Water station: * * * * (2 water station for 11k, finishing line water station is very efficient as well)

V I P: * * * * * (The only VIP so far that reach before the starts, state gov showing their sincerity)

Freebie: * (Only vest + a discount voucher. The vest is original climacool running vest imported from Indonesia though)

________________________________________________________________________________________________

New training schedule for August, September, October - Phase II


AUGUST

Day

01 60 to 70min easy distance
02 Rest
03 3x2k R2min 10min 20 (5.10 per k) T
04 Rest
05 5x1k R90 5min per km L
06 Rest
07 Rest
08 5x1k R90 5min per km L
09 Rest
10 Rest
11 5K paced run - aim sub 25min 5k
12 Rest
13 10k easy run
14 Rest
15 3x2k R2min 10min 20 (5.10 per k) T
16 Rest
17 Rest
18 5x1k R90 5min per km L
19 Rest
20 10k easy run
21 Rest
22 Rest
23 3x2k R2min 10min 20 (5.10 per k)
24 Rest
25 Rest
26 5x1k R90 5min per km
27 Rest
28 10k easy run
29 Rest
30 3x2k R2min 10min 20 (5.10 per k)
31 Rest

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

SEPTEMBER

01 5K paced run - aim sub 25min 5k
02 Rest
03 Rest
04 Rest
05 10k easy run
06 Rest
07 Rest
08 5x1k R60 5min per km L
09 Rest
10 Rest
11 3x2k R90sec 10min20sec (5.10 per k)
12 Rest
13 10k easy run
14 Rest
15 3x2k R2min 10min (5min per k) T
16 Rest
17 Rest
18 5x1k R90 4min55sec per km L
19 Rest
20 10k easy run
21 Rest
22 Rest
23 3x2k R2min 10min (5min per k)
24 Rest
25 Rest
26 10k easy run
27 Rest
28 5x1k R90 4min55sec per km
29 Rest
30 10km speed gauge in Stadium

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

OCTOBER

01 Rest
02 3x2k R2min 10min (5min per k)
03 Rest
04 Rest
05 3x2k R2min 10min (5min per k)
06 Rest
07 Rest
08 5x1k R90 4min55sec per km
09 Rest
10 Rest
11 Klang Centro 6km
12 Rest
13 10km easy run
14 30min easy run
15 3x2k R2min 10min (5min per k)
16 30min easy run
17 5x1k R90 4min55sec per km
18 Rest
19 5K paced run - aim sub 25min 5k
20 30min easy run
21 3x2k R2min 10min (5min per k)
22 30min easy run
23 Rest
24 Rest
25 Mizuno Wave 10km

---

Added on August 9, 2009, 6:03 pmTraining Summary:

Tuesday - 4/8/2009 (6:25 p.m)

Weather - Warm (34'c ~ 35'c approx)

Venue - Manjalara Recreation Park

Total time: NA

Total Coverage: ~ 4km

Average speed: Easy pace

Remarks: Easy pace, forgot to bring along any watch to time my pace. Nevermind...

-------------------------------------------------------------------------------------------------------------------------------------------

Training Summary:

Wednesday - 5/8/2009 (6:15 p.m)

Weather - Jelebu (29'c ~ 31'c approx)

Venue - Selayang Stadium

400m - 2m01sec

400m - 2m08sec

400m - 2m01sec

400m - 2m02sec

400m - 2m01sec

1 1/2 minutes break

400m - 2m02sec

400m - 2m02sec

400m - 2m04sec

400m - 2m01sec

400m - 2m00sec

2 minutes break

400m - 2m02sec

400m - 2m07sec

400m - 2m05sec

400m - 2m02sec

400m - 2m02sec

Target speed: 2m04sec per loop

Remarks: Despite decreasing the targetted speed from 4min55sec to 5min10sec /km, the distance for each interval is extended to 5 laps (4 previously). It was harder than i have expected. A real struggle to complete the session, and hard to imagine this going to carry on for the coming 12 weeks...

Imediate after the 6k interval run, heading to an air-conditioned gynasium without changing the soaked running vest.

After spending 1hr in gym for some hamstring weight training & abs workout, feel like being hit by a truck. Hopefully it will fade by tomorrow....

The second i open my eyes the next day, the fatigue is elevated. Now feeling like being hit by a train. After spending 3 hours in office, the tireness and slight fewer become unbearable. End up going back early and sleep for 10hrs++...

_________________________________________________________________________________________________

Sunday - 9/8/2009 (6:25 p.m)

Weather - Warm (34'c ~ 35'c approx)

Venue - Manjalara Recreation Park

Total time: NA

Total Coverage: ~ 6km+

Average speed: Easy pace

Remarks: Forgot to bring any device to time my run, not really motivated to try hard after recover swiftly from the wednesday incident.

This post has been edited by deadalus: Aug 13 2009, 09:57 PM

Training Summary:

Wednesday - 5/8/2009 (6:05 p.m)

Weather - After rain (27'c ~ 29'c approx)

Venue - Selayang Stadium

1km - 5min

1 minutes break

1km - 4min57sec

1 1/2 minutes break

1km - 4min57sec

1minutes break

1km - 4min58sec

1 1/2 minutes break

1km - 4min56sec

Target speed: 5min00sec per km


Remarks: Despite raining heavily during afternoon, the weather in the evening was lovely and refreshing. Was a bit distracted by the ongoing football match in the stadium, feeling a little awkward with dozens of spectators roaming the usually empty MPSS stadium.

Training Summary:

Saturday - 15/8/2009 (6:15 p.m)

Weather - Raining (22'c ~ 23'c approx)

Venue - Kepong Manjalara Recreation Park - 1.66KM loops (New)

1st loop - 8min30sec

90seconds break

2nd loop - 8min35sec

120seconds break

3rd loop - 8min44sec

Target: 8min48sec per loop

Average speed: 12kmh


Remarks: It has been raining for almost the past five days and running is greatly affected since i mostly run during evening. Since it is likely tomorrow will be raining as well, have decided to at least proceed with my program on saturday. Stadium is not opening on weekend, resort to do a similar speed at nearby recreational park. The rain is getting heavier after i've done the 1st lap, but at the same time its also refreshing after a long hot afternoon.

Been able to run within the intended speed with ease and surpisingly it feels much easier than doing the same in the stadium. Generally its like running 12kmh pace with the feeling of 9kmh ~ 10kmh speed. A reasonably good session despite the bad weather.

Training Summary:

Sunday - 16/8/2009 (6:05 p.m)

Weather - Luke warm (31'c ~ 33'c approx)

Venue - Kepong Manjalara Recreation Park - 1.66KM loops (New)

6 loops - 1hr0min05sec

Target: 60 ~ 70 minutes easy pace

Average speed: 10kmh


Remarks: Running the loops anti-clock wise and surprisingly the uneven + rocky extended uphill stretch is taking tolls on my right knee & ankle. Pain emerge @ 4 loops onwards, and it has been a while since my last experience with pain at this intensity. Overall manage to pull off a 10k run at the last day of the week, but will definately reconsider doing any serious run outside the compound of the recreational park.

Wednesday - 19/8/2009 (6:25 p.m)

Weather - Warm (34'c ~ 35'c approx)

Venue - Manjalara Recreation Park

Total time: NA

Total Coverage: ~ 4km+

Average speed: Easy pace


Remarks: The forefoot injured persist and likely for the rest of the week. Most probably need to skip 1 core session for this week in light of the unexpected injury. Doing some easy run nearby using heal-strike with minimal impact on forefoot.

___________________________________________________________________________________________________

Training Summary:


Friday - 21/8/2009 (7:05 p.m) << Record

Weather - Raining!! (22'c ~ 23'c approx)

Venue - Nearby Selayang Stadium

1km - 5min20sec

100 seconds break

1km - 4min43sec

120 seconds break

1km - 4min53sec

120 seconds break

1km - 4min58sec

140 seconds break

1km - 5min04sec

Target speed: 5min00sec per km


Remarks: A rare accident involving 17 vehicles in two scene separate by <100m have caused a 5km crawl in MRR2. Was stuck in the jam for 40min and loss valuable time + petro. Should have bring a camera to snap the 12 vehicles bumper 2 bumper and send to Star/Sin Chew for 50 bucks.....

As expected, the stadium already close at 7pm++ leaving no choice but the nearby SKBSB2 uphill route. At the moment about to start, rain starts to pour from a relatively clear sky. *** Nia Sing! After enduring the tiring crawl at MRR2, giving up is not really an option here. Decide to proceed with the training.

Trying to run with high turnover (and exert less stress on forefoot) on uphill but it does not perform well without the forefoot effort, the timing is out by 20 seconds. Running full throttle for the remaining 4 loops and fortunately the injury is not as bad as i though. Speed is more or less within range and the uncomfortable is very minimal.

Hey, sorry to kacau you in your journal.

I'm curious to know what do you do to increase your running efficiency?
And what technique do you use for running.

I am not sure what you mean by running efficiency, for me it could be either (a) better stamina/endurance or (b) faster pace. Different type of approach need to be employed to address the above mention results.

The only thing that remain consistent in my running is the breathing pattern. In my opinion, breathing is the foundation for endurance sports (at least for running it is). Hence to have a good start, one might consider to put some effort into this area.

If you want to put on some bodyweight, running is the last sporting activity you should look into. My bodyweight stagnant at 58kg for the past 10 years due to the regular running...


This post has been edited by deadalus: Oct 12 2009, 10:40 PM

Due to the constant rain & annoying ankle injury, the training schedule is totally out for September & October. Only manage to complete 2 session of 10km run + 8 ~ 9 session of speed training in between. The situation is further affected by the closure of the selayang stadium during the Puasa month + hari raya festive. Most results from those training indicate that my current state of fitness is roughly 10% behind my best form before sustaining the injury during early august.

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

Klang Centro 6km Community Run

Sunday - 11/10/2009 (7:30a a.m)

Weather - 24'c ~ 25'c approx

Venue - Klang Centro

Target - Within 30 minutes

Results - 31min ~ 32min (176th)


Remarks: The HR department decide to held a 3D2N training in Genting Highland from 9/10 ~ 11/10 and we are expected to stay in 1st world hotel during the entire training. Due to this unexpected event, i am having problems on bib collection and attending the race on 11/10. With some blessing from the sky, both went out quite well at the end.

Wake up @ 4.45am to prepare myself for the race. Left Genting Highland @ 6am after taking light breakfast. Feeling some minor muscle soreness after having bowling game on saturday night... hope it does not affect my run later.

Arriving Klang Centro @ 7am, the venue was packed with running enthusiast after a long break from hari raya. It is noticeably more Indian participants compare to other similar road race, an indication that it will be a more challenging race for an average runner like me..

To the surprise of many, the race take place at 7:30am before the designated time of 745am. Many regular runners is still warming up and have to rush their way back to the starting point. The route is similar to the Ipoh International run, which leads the runners through a series of housing estate and some malay kampung along the way. Fortunately the entire route is mainly on flat tar road and making it easier on my injury prone feet. Due to lack of proper mileage, a sense of fatigue start haunting me after 10 minutes into the race. The idea of getting a 2 minutes break remains until the end of the race and was glad that it did not get into my head.

Despite being struggle for most part of the race, my morale getting a tiny boaster after seeing the centro building @ 20 min marks nearby an unknown malay kampong. Have caught up with dozen of overpace runners at the last 2km while maintaining a comfortable pace. Manage to overtake 2 runners during the last 10m to further improve ranking to 176th, finally i got a rank after running countless road race in Men open category....

Although it should have turn out better if i can maintain the speed for the entire 6km, nevertheless it is still a good performance consider that i have gone through great hassle just to set my foot on the Centro race. Have to rush back to Genting Highland after the race to complete the bloody so-call training...

---

Added on October 24, 2009, 6:14 pmDate - 2/10/2009 (7:05 p.m)

Weather - Hazy (34'c ~ 35'c approx)

Venue - Manjalara


1.7K - 8min27sec

120sec break

1.7 - 8min51sec

150sec break

1.7 - 8min56sec

Target speed: 4min50sec / km

Remarks: -

This post has been edited by deadalus: Oct 24 2009, 06:14 PM

Date - 6/10/2009 (7:05 p.m)

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

Venue - BBS Triple hill


1K - 5min05sec (Uphill)

120sec break

1k - 4min47sec

120sec break

1k - 4min57sec (Uphill)

120sec break

1k - 4min59sec

120sec break

1k - 5min01sec (Uphill)

Target speed: 4min50sec / km

Remarks: -

Date - 8/10/2009 (7:05 p.m)

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

Venue - BBS Triple hill


1K - 5min05sec (Uphill)

120sec break

1k - 4min55sec

144sec break

1k - 4min57sec (Uphill)

120sec break

1k - 5min03sec

120sec break

1k - 5min10sec (Uphill)

Target speed: 4min50sec / km

Remarks: -

Date - 16/10/2009 (7:05 p.m)

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

Venue - Manjalaral

5K - 32min32sec(Uphill)

Target speed: Easy run @ 6min / km

Remarks: -

Date - 17/10/2009 (7:05 p.m)

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

Venue - BBS Triple hill


1K - 6min09sec (Uphill)

1k - 5min57sec

1k - 6min06sec (Uphill)

1k - 5min54sec

1k - 6min22sec (Uphill)

1k - 6min00sec

1k - 6min08sec (Uphill)

1k - 5min54sec

1k - 6min08sec (Uphill)

1k - 5min57sec

Total: 1hr00min40sec @ 10km

Target speed: 6min / km

Remarks: -

This post has been edited by deadalus: Oct 24 2009, 06:30 PM

Date - 18/10/2009 (7:05 p.m)

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

Venue - BBS Triple hill


1K - 4min51sec (Uphill)

90sec break

1k - 4min51sec

90sec break

1k - 5min01sec (Uphill)

120sec break

1k - 5min01sec

120sec break

1k - DNF(Uphill)

Target speed: 4min50sec / km

Remarks: - Over ambitious, been trying to increase pace and reduce rest at the same time. Getting pancit after completing 4km...

Date - 19/10/2009 (7:05 p.m)

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

Venue - Manjalara

4K - 28min16sec

Target speed: Easy run @ 6min / km

Remarks: -

Date - 20/10/2009 (7:05 p.m)

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

Venue - BBS Stadium


1K - 5min06sec

60sec break

1k - 4min53sec

91sec break

1k - 4min57sec

900sec break

1k - 4min52sec

90sec break

1k - 4min56sec

Target speed: 4min55sec / km

Remarks: -

This post has been edited by deadalus: Oct 24 2009, 06:37 PM

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

bro, u got wearing any GPS watch?

how do u know ur speed?

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