http://www.perhentianislandchallenge.com.my/

register this la, screw nike

Looks like we need to train 1k downhill haha.. the downhill is more suffer than uphill

I usually drank a lot during races, but that's just being me, i take my race easier..
I remember i drank 5 ~ 6 cups of fluid during one of the water station during last sunday's run..

but after that a bit bloated to run haha.. have to walk a bit

aiyo.. who are those people.. so not kiasu 1...

Those sponsors are so weird haha.. clorox and run?

so far only did once, when i check back my gps data after run, there's a 10k session that i did 59:5x haha...
my fastest 10k race was like 63mins T_T

if 7mins is ur comfort zone, meaning hardly break your sweat still can chit chat while u run, 6mins/km isn't that far away..

try do pyramid running..
start with 8min pace for 1km, 7:30 for 1km, 7:00 for 1km, 6:30 for 1km, 6:00 for 1km, 5:30 as long as u can hold on, then slow reverse back to 6:00, 6:30, 7:00, 7:30, 8:00 pace respectively..

Or do interval training
take a track eg:400m, for 300m go easy recovery run, 100m go as fast as u can until you are run out of breath, use the 300m easy run as recovery. Do set like 5.

Do hill repeats
Take a short hill, eg 100m hill, sprint ur way up, it will train ur strike gait, your core stability. But dont overdo it, will cause injuries.

I find above best to train speed and stamina, at least for me

I'm just giving an example, the point is that the slower pace in front to warm your muscle up, you can increase the pace all the way to 4:30 or even sub 4 mins pace..

I disagree with that in certain circumstances, eg: run a marathon on threadmill, facing the wall, no music, no screen. Only bloody figure slowly clocking up to 42.195km !!

if u can do that marathon must be feeling easy for u..
Mental is harder to train than physical

i always goes with milo + peanut butter spread with bread..
nv really bother much about nutritious since I am so big size, and not running as fast as most people

i nv take gel unless there a free one given by organiser too

I wonder if i do ultra how to pack the gels..

I haven't experience bonking to date before.. maybe I try do Ironman and see haha

that place looks so familiar 1?

Injinji a... got 3 pairs d.. but i seldom wanna wear them.. those toe box hard to wash la...
Actually many good socks out there also.. the hilly socks quite nice also.. I like drymax too

Dont run so fast ya.. next time come back at least still want to see ur batang hidung xD

Your collection baru geng la.. send some to me in uk can or not? haha i cant get any chinese tea leaves here