anyone going for kampar hm this weekend?

feeling upcar because just back from fm scklm, next week gonna have viper challenge on saturday and pj hm on sunday back to back.

registering that time so syok, now legs suffering like shyt.

raintown half marathon anyone?

not a sifu but just sharing some points.
1. you have to find your comfortable pace, if your comfortable pace now is 8'30, try pace with 7'45, 7'15, 6'45 and so on.
2. stay with the pace, dont run fast and stop like what you did, be patient.

for me running long distance running with consistent speed as you have energy to run for longer distance.

as you said you can run 3km with pace 7 right?
then you try 4km, 5km, 6km... and so-on with pace 7 lo.
fix your pace and train for longer distance.

average slightly-trained runners run a HM around pace 6'30~7, you set that as benchmark lo.

for me, the most important training is have basic for your legs strength and stamina.
you now lack of legs strength and stamina, kinda pointless to train for speed now, unless you only target for 5k.

just my 2cent.

my virgin ultra was watergate 2016, kinda happy with the event organizer's arrangement.
next month will be running um24 and just registered for next year's 24h.

joined too, see you there.

ayam newbie saja.

ask ask sifu here to give some tips.

what i like this kind of ultra is we dont need to buy those mandatory items like hydrobag, headlight and stuffs.

no money for that.

last time what i did in HM was take a slice of bread and water 1.5h before race.
after that take one energy gel at 11km mark.

now what i do for HM is take one or two energy gel 15-20mins before race.
another energy gel at 11/15km mark, PB is 1h53m.

FM i still cant find my diet pattern, PB is 4h40m.

i bought my ambit3 peak sapphire with him last year. and few things with him few years ago too.
his price is quite competitive but you have to bear with his attitude.
make sure you do all your homework before purchasing things from him, as he wont entertain your questions at all.

hi guys. been away from running since 3months ago.

may i know is it possible to run in bukit cinta um on sunday morning like 5am?

will the guards let me go in?

thanks!

thanks!

just ran 5 loops there. will become my training ground. 😄

my gps watch got 4.7km per loop.
did i miss any route?
i just ran like the route in um bukit cinta ultra.

thanks bro.
guess i will stick to the smaller loop, tasik area seems quite dark for me.

you're regular jogger there as well?

i registered for:
zl 12 ultra
fraser ultra
back to endurance

prefer lesser crowd event nowadays. those big big events see people also sien already.

long time didnt come into this thread liao.

how's everyone doing?

anyone joining um24 this weekend?

puma training club every wednesday at desa park city.

wanted to join them but its very far from my place sigh.

you will offense many runners here.
its advisable that you at least have sub 5 in fm before joining any ultra race.
it feels good to run at first 30km, after that your body will be draining out.

thinking easy to achieve sub 5 in fm?

easy if you're training at least 4days per week, if you're weekend warrior then its not that easy to achieve it.

few exceptional good 100km ultra race in malaysia i joined before: penang ultra, fraser ultra, 24h and um24.
you can aim for these races for your virgin 100km.

you can do a 15km run within these few days, just to let your muscles get used to to the distance.
dont do any long run one week before the race, your body need at least 5days to recover.
taper yourself for one week before the scklm.

if your stamina is sub 1hour for 10k, then most likely you can do HM within 2h30m.

got 12days ma, thats why i said within these few days.
but true also, better stay safe than sorry.

scklm next 2 weeks.

trying to aim my first sub 4 in fm.
last year did my first sub 430.