Being a regular short distance runner for the past 7 years, i am awared that performance have been declining gradually since 3 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.

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
8 beat breathing [8B1] >>> "1 2 3 4 [Inhale], 5 6 7 8 [Exhale]" (Beginning stage)
8 beat breathing [8B2] >>> " 1 2 Inhale], 3 4 [Inhale], 5 6 7 8 [Exhale]" (Employ after 30% of the distance)
6 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)


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

---

Added on January 30, 2007, 8:58 pmTraining 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.

______________________________________________________________________________

2007 Running Event Calender

This post has been edited by deadalus: Jun 6 2009, 09:14 AM

good luck boi!!
i hate runnin, so u have fun running.

This is cool, gambate!

No.4 and No.5 damn true man. Sometimes I try to go faster abit, getting nearer and nearer, to see some pretty girl with her puppy.

I think I wanna get a bunch of bananas weekly. Thanks.

This post has been edited by zeist: Jan 30 2007, 09:59 PM

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 ? 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...


This post has been edited by deadalus: Feb 14 2007, 10:13 PM

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)

Last time I used to jog at KLCC every Sunday......unfortunately there isn't any pretty girls to stimulate the 5th factor.

Very interesting journal bro. You know your stuff. Good luck.

1 lap as in 400meters? hmm was wondering if you're familiar with stuffs like stride efficiency, arm drive and weight training regime.

hmmm do you incorporate weight training into your program? Looks its all just on track training.

btw, banana FTW!!

i dont know the exact measurement for the track, anyway the track is more challenging than normal stadium track with lots of inclination slope. (as much as 40% inclination same goes to declination). Not to mention a lot of obstacles too. (Pedestrian)

stride efficiency? i'm not sure what that actually refering to. but 1 thing i do notice is that you may make use of different muscle group i.e thigh, calf, buttock and they will ultimately alter your performance. I used to do some weight training on calf muscle using leg press station, but later quit it due to unbearable pain on my knee. Muscle endurance is definately related to sport performance, but just make sure the method that you use wont hurts.

incorporation of arm movement into your overall stride will also helps. i do notice that people involve in Walkathon n Marathon tends to have different arm movement and it varies from individual to individual. Know very little on this area and will explore more in future training.

Endurance isn't a problem, since I don't feel the lactic acid build-up anymore. Stride efficiency as in the length/measurement of your successive steps. I had difficulties in the past when I was still an inexperienced runner i.e I didn't know how big a step I should take etc. Problem was compounded by the fact that apparently I don't possess the ideal physique for track stuffs. I stand at 186cm. All I did was run the distance just to feel the "comfortable" stride spot. Length is about my height now, the distance of 180cm between two steps. Any idea if I'm doing the right thing?

About arm drive, I couldn't feel my upper body whenever I accelerate, at the weight of 85kg (a little fleshy), months ago. I literally felt the stability of a kancil when accelerating at top speed, not that of a porsche lol. Pumped irons and lost weight since, at 78kg now and able to feel upper body etc. But the problem is, I can't seem to figure out the "pull and push" gameplan. I usually tense up my upper body by flexing my arm muscles to initiate and maintain the burst of power. And a runner friend says I should be relaxing when I accelerate. I can't feel the short burst of power in my body if I relax. Do you or do you not relax when you sprint?

And eh, how do you differentiate bettwen a CD and a TD? TD in the first phase of feet landing, and CD at the second phase just right before you lift your legs for the next step? Isn't it all connected? I noticed some stuffs too, a lot of long distance sprinters i.e Michael Johnson, run like tanks. They don't seem to have the "hopping" motion. I have a bit of that motion. :s

This post has been edited by FollowN: Feb 16 2007, 07:56 AM

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)

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)

looks to me like some what of a professional runner. lots of time records there. how's the progress?

he's a professional athelete I guess.

hoping to see improvements in your next post!

the title amateur runner explain everything. i am just another so and so that jog twice a week and aim to finish a 10km running event within 1hr before i am forced to stop running.

guess that i am not a gifted runner, other peoples seems capable to archive 10km@1hr easily. while in my case, no matter how hard i try somehow i just do not have what it takes.

i have no problem getting the desire result during training but somehow fail to deliver when it come to the actual 10km event.

afterall i might as well resort to enjoying this strenuous exercise which takes myself over a threshold that activates endorphin production.

an occasional endorphin rush could be the only thing that keep me in sound sanity in this insanity world.

Nice log here! Great effort

Deadalus, do you join the KLIM 2007 in this coming sunday?

This post has been edited by leewai: Mar 11 2007, 02:26 PM

nope, i am not capable to complete a marathon.

I see. Me neither. But they do have short runs. Like 10k and half marathon. I am in the half Marathon category.

so uh, whats your goal actually? to run further and increase stamina?

i am not aware about this event, and it will be too late to enrol now.

when is the next running event?

Penang International or PJ International.

Am planning to run 7km this year for fun

PJ International got 10k event? when is it?

i think there isn't any 7k event for adult. unless you are under 18yo

2007 Running Event Calender

This post has been edited by deadalus: Mar 12 2007, 11:09 PM

I saw one event the other day under 'Fun Run' category

Anyway I'm not thinking of running for winning or teh money. Just enough to participate and not come in last

for some reason, i like the shah alam 10k event.

basically by paying 10 bucks and getting all the freedies is worthy imo. somemore on that day you can run on loose without worrying that you will get hit by a car

many leng chai leng lui participate too. good for your eyes.

*points to her gender tag*

it's genuine

lol. the only 2 girls around here are you and shadownjass

and one ghey *points to joey the sky*

Hey I do long distance too ! Anything under 5KM that is

Where exactly do you run when taking those timings ?

plan to relocate the venue to titiwangsa for a morning session instead of evening. provided i can wake up in early morning.


This post has been edited by deadalus: Mar 17 2007, 09:54 AM

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.


This post has been edited by deadalus: Mar 24 2007, 10:59 PM

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...

_____________________________________________________________________

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.

This post has been edited by deadalus: Mar 24 2007, 11:23 PM

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.

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

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.

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

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 Somehow later on her boyfriend catch up 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.

Good job there. Remember that stamina and endurance isn't built in a day, so keep it up. Will look forward in meeting you in person next week at the BHP Orange Run. Meet at Fitness First entrance. And yes, I agree the warmup was err.. "pathetic"? Hahaha... Subang 10KM Run also got this type of warmup.

deadalus,

am thinking of running 5.8km for Kiwanis Fun Run. It's held with New Balance Pacesetters 15Km 2007 somewhere in May. Hopefully I wont die on it

P/s: Inspired by you

This post has been edited by Syd G: Apr 13 2007, 02:55 AM

Am preparing for the PJ Half Marathon in Sept. First time joining such an event...

Damn hardcore

Eh this is journal rite ??? shift it to the sub forum ba ^^

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.

Deadalus, tumpang thread yah. Yeeck, Syd G and others here interested in running, please visit this forum for runners. We need more members. Thank you.

http://forum.lowyat.net/topic/333939/+200

This post has been edited by phoenix: Apr 14 2007, 01:44 PM

Enjoy your first run. It will be a much different experience to run among thousands other runners in an event compare to running on treadmills.

Also belief that if you run 14km per week (in two session), you will burn out another 4kg in 6 months time. I bet it will.

_______________________________________________________________

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.

_______________________________________________________________

Calories facts:

Banana: 95 kcal per 100g
Chocolate: 500 kcal per 100g
Glucolin © Glucose: 345 kcal per 100g

This post has been edited by deadalus: Apr 14 2007, 11:52 PM

Don't forget to have a well-nutricious diet too.

What kind of diet do you suggest for those preparing for such long distance runs?

Ha my problem is this -> I cant slow down. I guess I love sprinting more cause all the weight training made my hamstrings and quad rock solid (well, almost) and my calves are kinda lacking behind. Whenever I do lesser than 9.0km/h my calves will start whining and I'll sprint to 11km/h - calves will hurt less cause hammies do the work but then I'll start panting like I'm having asthma. Haihs.

But my dad used to participate in runs a lot in the 80's and I'm planning on continuing his humble legacy .

Well... This is me. The day before a run or marathon, I will take a good rest. No workouts, just basically relaxing and clearing my mind. As for diet, I'll load myself up with carbo, mainly rice or pasta. The amount is depending on the run the next day whether 10KM, 21KM or 42KM.

An example will be my recent 42KM KLIM 2007. Lunch, I went for banana leaf rice the day before. Took around 2.5 bowls of rice but I cut down on spicy stuff. As for dinner, I had pasta before going back home to sleep at 8pm. On the marathon day itself, 2 hours before the run, I took a bowl of cereal with just a bit of milk and took a PowerBar performance energy bar with 500ml of water to ease nutrients absorption. And 30 minutes before the run, I took a PowerBar Gel together with 500ml of water. And along the way, every 10KM or an hour I will down another PowerBar Gel when needed.

Banana is a good source of potasium and energy. For those whose stomach can take it, it is highly recommended. I can't take it before a run as banana is high in fiber and will cause me to go to the loo.

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 , 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.

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 . (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.

This post has been edited by deadalus: Apr 21 2007, 01:34 PM

Diet summary prior to 10k event:

300ml Glucolin>>>>>>>>165 kcal
120g banana>>>>>>>>>120 kcal
300ml pineapple juice>>> 100 kcal
300ml nestum>>>>>>>> 100 kcal
4 slice wholemeal bread>>300 kcal
21g oatmeal>>>>>>>>> 50 kcal
BigRice + 2meat + 1 vege>500 kcal [Lunch]
300ml Glucolin>>>>>>>>165 kcal
300ml 100plus activ>>>>>80 kcal
45g Raisin>>>>>>>>>>>130kcal
Rice + Meat + Vege>>>>>600kcal [Dinner]

Total Calories = 2,310 kcal

This post has been edited by deadalus: Apr 22 2007, 01:57 PM

hey deadalus. pm malaysian potato to move your journal to the journal section. pm him with your journal's link

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

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.

This post has been edited by deadalus: Apr 22 2007, 06:29 PM

There is no need to be ashame of yourself. You did great in the run and soon you will be able to clock below an hour.

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:

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.

Congratz. You are certainly getting better and better. Keep it up.

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.

to find out, maybe you can eat teh exact same foods, but drop out one particular food. And check if there's any major difference.

Woohoo... You did it man! You broke 60 minutes! CONGRATZ!

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

u can actually run THAT long?
i'll pancit after 20 mins.

Our body is trained to handle this type of distance. At the expense of body fat, muscle, body fluid and valuable time (both personal time and sleeping time).

The human threshold is said to be 30KM. Anything more than that, it all up in the head.

ouch...
okie , you jog....i'll powerlift. we'll all break the human threshold.

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

_______________________________________________________________________________

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."


_______________________________________________________________________________

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.

_______________________________________________________________________________

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.


This post has been edited by deadalus: May 10 2007, 09:12 PM

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.

---

Added on May 12, 2007, 11:11 pmTraining Summary:

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.

---

Added on May 13, 2007, 10:31 amTraining Summary:

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%........

---

Added on May 16, 2007, 11:04 pmTraining Summary:

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

---

Added on May 18, 2007, 12:57 amTraining Summary:

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.

---

Added on May 20, 2007, 10:18 amPACM-NB 15KM RUN

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++.............

---

Added on May 23, 2007, 10:26 pmTraining Summary:

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.....

---

Added on May 26, 2007, 8:11 amTraining Summary:

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.

---

Added on May 27, 2007, 1:31 pmTraining Summary:

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...

---

Added on May 27, 2007, 4:21 pmIt appears that the pain was locate at Tibial Tuberosity on top of the shin bone.



And from my own past experience and some web research, this pain will come back even after weeks of rest. sigh...

This post has been edited by deadalus: May 27 2007, 04:21 PM

You might wanna go for a check like me. I'm might be going for a MRI scan after the Subang Run.

i never did more than 15km unless on treadmill
OTR the most i did was 8km
darn...

8KM is pretty good already. If you keep running, 8KM will turn into 10KM, then 15KM, then 21KM and more.

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.

---

Added on June 1, 2007, 9:41 pmTraining Summary:

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

---

Added on June 5, 2007, 12:11 amTraining Summary:

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

---

Added on June 22, 2007, 10:31 amTraining Summary:

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.

---

Added on June 22, 2007, 10:45 amTraining Summary:

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.

---

Added on June 22, 2007, 10:51 amTraining Summary:

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.

---

Added on June 22, 2007, 10:54 amTraining Summary:

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.

---

Added on June 23, 2007, 10:48 pmTraining Summary:

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......

---

Added on June 24, 2007, 8:16 pmTraining Summary:

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......

This post has been edited by deadalus: Jun 24 2007, 08:16 PM

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:

---

Added on June 26, 2007, 9:11 pmNow i know that by adding attachment will prevent the post from combining with the previous....................

This post has been edited by deadalus: Jun 26 2007, 09:11 PM


Attached thumbnail(s)

http://forum.lowyat.net/index.php?showtopi...8&hl=merge+post

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

---

Added on July 8, 2007, 10:53 amSiemens 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.

---

Added on July 11, 2007, 9:49 pmTraining 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

---

Added on July 24, 2007, 9:25 pmTraining 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:

---

Added on July 24, 2007, 9:28 pmTraining 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.

---

Added on July 24, 2007, 9:32 pmKuala 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.

---

Added on July 30, 2007, 12:16 amDid 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...

---

Added on July 31, 2007, 9:25 pmTraining 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.......

---

Added on August 3, 2007, 9:25 pmTraining 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: ---

---

Added on August 5, 2007, 9:25 pmAdidas KOTR:

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

---

Added on August 5, 2007, 9:25 pmTraining 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...

---

Added on August 7, 2007, 9:25 pmTraining 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.

---

Added on August 12, 2007, 9:25 pmTraining 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

---

Added on August 15, 2007, 9:25 pmTraining 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

---

Added on August 17, 2007, 9:25 pmTraining 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.

---

Added on August 19, 2007, 9:25 pmTraining 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

---

Added on August 21, 2007, 9:25 pmTraining 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

---

Added on August 24, 2007, 9:25 pmTraining 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.

---

Added on August 26, 2007, 9:25 pmSuBang 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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Added on August 28, 2007, 9:25 pmTraining 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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Added on August 31, 2007, 9:25 pmTraining 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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Added on September 2, 2007, 9:25 pmShah 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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Added on September 2, 2007, 9:25 pm

Performance for 2007:

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)

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Added on September 4, 2007, 9:25 pmTraining 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

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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Added on Sept 6, 2007, 9:25 pmTraining 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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Added on September 8, 2007, 9:25 pmIMU 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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Added on September 16, 2007, 9:25 pmTraining 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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Added on September 27, 2007, 9:25 pmTraining 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.

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

This post has been edited by deadalus: Sep 27 2007, 10:17 PM