thanks for advice..will get improve

Need to shout !

I'm so lack of training and I'm going to DNS TwinCity marathon

Sigh... Your 57KM with huge elevation is something tht must shout !

thats way better than me, still struggling to finish HM

put in some effort in time and energy the payback is great yo

how can a lejendarlie matcha ice cream rider DNS a TwinCity Marathon .. iz impoissbruuuuuu

Hi everyone, I participated in SCKL FM (7hrs 15mins)

Asking experience runner,
1. My run starts at 2am, do you sleep before the night?
2. how do you prepare before the run?
3. I opt myself to complete the 12 week Training program total of 500km. Do you think its sufficient?

sigh

1. did u sleep the night before?
2. Run.
3. explain more details on achieving total 500km in 12 weeks.

Ideally:
1. have dinner early, try to sleep for 5-6 hours (but it will be difficult as Adrenaline is building up for race next day)
2. Run, constant running.
- weekday speed run, tempo run, weight training
- weekend LSD 20km on Sunday, and build up to 30km LSD (some said 32KM)
3. no comment, as never join one.

Sekian.

I see. Do you do like, fixed intervals like 5 min run 5 min walk all the way or do you change it (increase or decrease) along the way?

twincity this weekend is my first FM. So ganjiong. i plan to do just that, 5 min run then 5 min walk along the way. any suggestion on good interval?

This post has been edited by Shadow Kun: Jan 16 2018, 03:26 PM

1. with the adrenaline and excitement, I dont know if I can sleep well.
2. been doing that, just w/o weight training. so far completed 30km in week #1
3. the 12week stretch I run 4-5 times a week, like what you explain in No.2.

to answer your question

1. Sleep at 8pm woke up at 2am. start your dinner as early as possible
2. have some light food before the run, like energy bar or bread with peanut butter spread .
3. sufficient for beginner, but the if can opt for more is better .

1. Cheers, I worried at the 4am - 5am I starting to feel sleepy and bored.

2. gonna prep for the food before running, my first FM dont know the drills

3. Also my first time to put myself to complete the training plan, pray hard after CNY I am still on track. 42km

1. then before hand you must learn to sleep early day by day before the race coming
2. try different food for now so you will know which preparation gives you the best energy and no tummy kacau
3. with determination all can be done .

my experience running FM during PBIM. start at 1am. i didn't get enough sleep as very very very nervous.
adrenaline and the excitement keeps me awake.
but a friend of mine cakap die mengantuk during the run.

Hahahahaa macam mana dia habis run?

i performed badly in those midnight marathons... PBIM, the infamous KCIM...
The brain went into hibernation mode half way into the race and zombie walk until the pacers overtook me. lol

Ya..i used fixed interval of 4min run/1min walk in my last HM. I start the interval from race start till 15km..then i try my best to run non stop till finish line..besides that i walk all uphill..
.
Galloway have recommended intervals according to your pace..check his videos..
.
Currently i using 2m run/1m walk for FM training..hope can finish in 7hrs to meet COT..
.
Good luck this weekend..pls share ur experience as i oso learning..

This post has been edited by lybdh: Jan 16 2018, 08:47 PM

at km 30 i remember he slow his pace, a bit mabuk and he said tutop mata sambil lari.
then i potong him. dont know how he manage to finish.

I went to Midvalley yesterday to buy running shoes. OMG when did running shoes become so expensive?!

Do you guys know any good place to buy running shoes? For the moment I only do treadmill 1-2 times every week at the gym. I don’t need fancy shoes.

The most decent cheap shoes for me is Power shoes (RM60~RM100) you can find in Bata. I just got one recently that i use to walk and occasionally jog to and from work because i dont want to wear down my Brooks on commutes.

I got the RM90 one, the one with the memory foam thinggy. Surprisingly light and comfy for Power shoes but it doesnt really look sturdy. Probably can last about 9 months if i dont actually use it on running events.

This post has been edited by Shadow Kun: Jan 17 2018, 11:28 AM

My budget is about 300-400 actually. My last pair was Newton which I bought from a forumner here (can't remember his name). I especially like the Newton shoes - very suitable for my style of running. I remember I stopped having shin splints after running in the Newtons. The price now is like wow omg lol.