Post race recovery 2

This is into the 2nd week of recovery after TNF 100k Duo event. Although the leg muscles are fully recover and back to normal, I still felt some soreness and tightness while running. Last Sunday I did my FINALE ie the last LSD before tapering off for Penang Bridge International Marathon 2009. It was a 32k run and I felt tightness after hitting 25k. Thats not a good sign in terms of getting ready for the race. I am tempted to do another LSD of 30k this Sat but I guess it probably doesnt help much in the last minute preparation. So I will just do a 15k to ease of the training and just save it for race day.

I guessed one month time for me to recover from a tough race is not sufficient, hence I will take it very easy on race day. Probably just pace with Loke SS and help him to achieve a sub5 finishing. If things do change for a better on race day, then I will attempt to go for a sub 4-1/2hr finishing, else it will just be a slow cruise for me in PBIM09.

A 4 month training, started off with normal base training workout and into some speedwork follow by endurance running to tackle one ultra 50k Trail route and a marathon. Never have I done this before and now I know where my body limits are. Luckily there was no injury during the training. Thanks to the shoes (Saucony, Newton and K-SWISS) I use for this entire 4 months of training.

Till then I will see you all at the starting line of PBIM 09 aka Asam Laksa Marathon.

The day when the engine breaks

I woke up early on the Sat morning and prepare for my LSD. Will be doing a 32k. Body feels Ok but legs are a bit tired. Not sure what causes it but shud be Ok when I reach the destination.

Started of very slowly for a 4 looper around the Bird Park of Lake Gdns with Frank and Loke. The pace was rather slow as compare to previous runs. The slow pace was maintained for the 2nd lap, 3rd lap and eventually the 4th lap. We took a breather for water stop before heading out to Hartamas. The running momentum is not fully charged as I felt the tireness on both my feet. Loke pulled out saying that he doesnt feel good at all and didnt want to attempt going out to Hartamas and instead try to run loops around the area.

Frank and myself galloped out after the breather and still maintain a very slow pace as compare to previous morning runs. I took it very easy with Frank following behind and reaches the Petronas station in about 1h 07mins. Tireness on both the legs starting to pile up but I just maintain a slow pace to complate a 2.3k loop around the area before taking another breather for water stop.

Then both of us sttarted to head back to Bukit Aman, and as I reaches the KL Mosque uphill climb, the tireness on both my legs became more serious. Its not even at 25k mark and I am starting to have the "Hitting The Wall" feeling. My pace drop significantly from an average 6.30 mins pace down to almost 7+ mins. I continued to push on till I reaches the Jalan Duta flyover where I need to cross the road. I just woke myself up to be extremely careful at this point as tireness will de-focus me in crossing the busy road.

Once I crossed the flyover, my pace started to drop even more significantly. And at this point I realised that my engine is almost dying. Its the burn out effect that is kicking into my body system. I just dragged both my tired feet over Tijani Hills and ran towards the Kenny Hills area. I was relief to break it and now its the downhill along the S-curve road before taking on some small climbs along the new Bank Negara building.

Slowly pushed myself thru and by now Frank is way ahead of me. Reaches the Bank Rakyat building and the final 800m climb along Jalan Parlimen before reaching Lake Gdns. And slowly but surely I make it back but it is one hell of a torturing run.

And today the engine breaks, feeling the burnt out effect and Loke mentioned that it could be due to our 30k runs for the last 3 consecutive Sat mornings. Well time to have more rest and not continue to push the body. It has sent a signal out to stop and take some rest. Rest I will and for the next 2 weekends I wont be any LSD further than 20k, so as to let the body recover.

Till then, seeya on the road.

28k

Ran 28k (GE30k simulation run) with the Platinum Gang ~ Jamie, Lawrence, Frank, Lynn, Loke. What a way to start the year with such a long run.... Boy Oh Boy, and I was struggling especially towards the end of the run.

Anyway didnt regret running the distance and I must tell all who are running the GE30k, this 30k is a KILLER route. Watch out for all the hills !!!

May Day 30k Run

This was the first 30k run (after the recent KLIM08) in preparation for the coming Sundown Marathon. Obviously its challenging for me as my training had been slacking since then plus my form and fitness condition is not up to mark. I felt the strain on my body at the 27k mark and I slowed down tremendously so as to be able to continue running and not walk. Made it back to the finishing in one piece. Was a good run to gauge where my fitness level are at this moment.

I just luv the RAIN

No its not RAIN, the Korean hip-hop singer. Its this morning 30k workout that I ran under the rain, a torrential one too. It had been a long long time, if I ever remembered running under such condition.

The morning started off earlier than before ie 5am to be exact for the run. I am testing out all the things that I intended to wear, consume and carry along for KLIM08 in today's run. Will be consuming GU Gel instead of PowerGel (which I found have no effect on me). Am wearing my RBK tights for the second time and making sure I am use to it on race day, my dri-fast microfibre brief and lastly the NB coolmax socks. I am running with the Saucony Trigon5 Ride today and am still undecided whether to use it for KLIM08 or the newly Adidas Supernova Cushion 7 (from the Adidas Wear Test Program)

Our run will be Bkt Aman-Duta Junction-Bkt Aman for the first 10k and then the usual 20k Hartamas route. We have Jamie, Frank, Cheang, Loke, GL, DK , Lee and myself for this morning run. Jamie, GL and Loke will probably do the 20k while the rest will hit 30k. As we were into the 6k or 7k mark, it starts to drizzle. The rain gets heavier as we reached the carpark. GL said she is not continuing as she dos not wants to get soak under the rain, so is Cheang which is pulling out too. Jamie, Frank, DK, Lee and myself decided to continue.

Was joined by Kenny for the next 20k. I was running well under the rain, at least it was cooling and I don't mind it. Jamie and Frank will again turn back at the Duta junction to do a 20k. I continued will Kenny from here onwards while DK and Lee was slightly behind.

By now the rain had started to pour heavily as we continued to run. The road is filled with water like small streams flowing across. It can be hard to run especially with the waterlogged shoes and also for those who wear spectacles as their visibility will be affected . I was totally not affected by it as I am enjoying it. My pace was indeed increasing to become faster as I followed Kenny closely.

Reaches the Petronas kiosk and did the extra loop. Refueled and had my 2nd pack of GU Gel. Then DK and Lee arrived. After about 5mins stop we continued our way back. My body felt so cold as I started the return leg. Kenny shot off very quickily while I maintained a 6m15sec pace.

I was feeling stronger by the kilometre and I really enjoy running under the rain. Breathing and heartbeat is OK and was not feeling tired. After the 25k mark, I started to increase my pace to around 5m40sec throughout consistently until I reached the carpark. Was really surprise when my watch showed an average of 6m01sec pace for the entire run.

I JUST LUV THE RAIN !!!!

25k

Did my longest run ever since the year started. Today's run is to gauge how well can I run in next week GE30k race. Easy 6min talk kok pace (as what der PM vocab says) But I will not be too ambitious with time as I will take it as a long run towards the buildup to KLIM08.

From now on my base LSD will be 25k onwards and the route will be LG-Hartamas-LG (one loop around Petronas). Then it will be the Carcosa route where it leads to the Deer Park, National Mosque, Islamic Museum and back to the Bkt Aman carpark. If I want to do a 30k then another loop around the Carcosa route. I concured with Carboman that this route is so much better than looping around the Hartamas area which is too dusty,noisy and full of lorries.

Happy training and seeya around. Say "HI" when you meet another runner on the road. Lets put more fun into running and not get too serious about it.

A tad too fast

It was a lovely Saturday morning when I drove out of my porch and ready for my morning run with none other than LiBeHe, once my running buddy and still is at times if he does not FFK. As I reaches the Bukit Aman carpark, there I saw him out of the car putting on his rubbers. Hehehe....he didnt FFK on me this morning!!!. How dare he when he is training for the coming Singapore marathon. 4 weeks to go for him and not enuf mileage means he will see THE WALL very early in the race. And if the weather is not forgiving (unlike last year) he will be roasted too.

Anyway we started of with an easy pace and as we approaches Bank Negara' s junction, our pace increases. This continues when we reaches the Jalan Duta junction and I told LiBeHe that the pace is faster than my normal run. I told him that GL will loving running with us today but too bad GL is on vacation for 2 weeks. The pace eases off a bit as we take on the slope near the Govt Complex area but once we went past the KL Mosque, the pace started to be faster again. This continued until we hit the Petronas station at Hartamas. My watch shows 54mins 50secs. Wow and that is at least 5mins faster than my normal run.

Took a 5mins water stop and did a loop around Petronas before heading back to the Bukit Aman carpark. We took it easy on our return leg and by the time I hit the Jalan Duta junction, I was a spent force. LiBeHe was at least 50m-80m ahead of me by now. I was a tad too fast running the first leg and by now I am just hanging onto it and try to complete my 20k run. Step by step I push on and the downhill pushes the momentum a bit as I continue the run. One last slope to tackle at the Bank Rakyat junction towards the finishing at the carpark.

Reaches the carpark, legs felt wobbly and tired, but was a good run overall. My watch shows exactly 2hrs for the run with a 5mins water break in between. The first leg of the run was a test of my speed plus endurance, and I think I did alright. The second leg was more like hanging onto it and not giving up especially the fuel was running low and that is when you train your mind to take over your body. Every runner who is doing the marathon need that mental strength when you are at the 40k mark to carry yourself over the line.

Cinya Sai Leh

Cinya Sai Leh, he wear slipper to train!!!!!
You know who this man is?
Your guess is as good as mine!!!

Back To Basics

That race on 24 June 2007 draws an end to me running another marathon for the rest of year until 2008. YES, I wont change my mind no matter what happen (unless something irresistible comes out) that PBM07 will be the last marathon race for the year.

Its back to the drawing board that speedwork will be the focus till the end of the year and races that I will run will basically be 10k and 21k. I will work on my speed and use the local races to determine whether I can make improvement to my speed. Ever since making a comeback 2 years ago, eudurance running was my focus in building up my fitness and stamina. Now that I think I am there, speed will be my next target for improvement.

This period of time will be able to determine whether how fast I can run in a 10k and 21k race. While on the way back from Penang, I was contemplating to get Ben, Jamie and Geraldine to do a time trial from Bukit Aman to Hartamas. We are targetting to do a 49mins run (just one way) and see how we fare in it. Obviously there must be some speedwork done prior to that, else we will fail.

Lets see how this goes and will I still be a slow tortoise or a speedy Gonzales after this. Watch me come at your butt.....muahahahahaha!!!!!


PBM07 Split Time

5k - 27mins59secs
10k - 56mins42secs
15k - 1hr19mins59secs
20k - 1hr57mins35secs
25k - 2hr31mins13secs
30k - 3hr03mins09secs
35k - 3hr38mins23secs
40k - 4hr14mins36secs
42.195k - 4hr29secs03secs

Another Saturday, Another LSD

This morning my plan was to take it easy for a 25k run or stay on the road for 2.5hrs, and easy it is not. In fact the LSD was ran at a faster pace, with Bro Ben and Geraldine being the front pack. While Pelle and myself were following behind.

Although it was faster than usual, I was comfortably talking to Pelle throughout the run. He is going back to Sweden next week for his summer holidays and will run in the Stockholm Marathon 2007 on June 9. He had invited me to do next year race which so happen to be the 30th year celebration (according to the website). Well I told him I hope to be there. Keeping my finger crossed!!!!

After completing our 20k, we have our waterstop at Bukit Aman carpark. While on the way back saw Flying Pig Chen, PM1 and Loco Lai doing their 30k and 20k respectively. We didnt see Bro Ben at the carpark and he probably had went off to do the laps at the lake. Both G and myself then continue our 2 laps at the lake via the Carcosa route.

Physical and fitness condition after the run was good. Doesnt feel any tireness and I believed I am feeling alright. Hopefully I am peaking at the right moment towards race day.

Two Down, One More To Go....

It was another LSD that I set myself up to run on Saturday morning. The usual gang (Jamie, Geraldine, Ben, Pelle and myself) start off as early as 5.15am. Jamie will do a 20k and come back in time for his RunnersMalaysia program and Geraldine will do the same since both of them had ran a 32k last week. Pelle will try to use this as a recovery run since he just came back from the Great Wall Marathon. Ben and myself will cover at least 25k and more, but for me I had oredi set my mind up to do a minimum of 30k or 3hrs+ on the road. Rashid was with us too and also planning to do a 20k+. Wong sifu did not turn up this morning, guess he had work late again.

We set off together but in no time Jamie, Geraldine, Ben and Pelle had set a faster pace leaving Rashid and myself trailing behind. Especially for Jamie and Geraldine, this two had become the speedy gonzales, while Ben is fast getting his form back after a short break from running.

I was running at a talking pace with Rashid and in no time, the fast pack of 4 are no way in sight. We talk to each other along the route and that actually take my mind off from worrying about my pace on whether I am running too fast or too slow. When we reached the Jalan Duta junction crossing over to the Govt complex, my watch shows 34mins. I told Rashid we have been running a faster pace than usual and I am suppose to do a 30k run today. Anyway my legs are feeling OK, no sign of tiredness or any pain showing that I have recover from my last week high mileage.

As we crossed the junction, Pelle was in sight and I guessed he was already slowing down. Could be due to the tireness and leg muscle soreness. We caught up with him at the KL Mosque and he said that both his legs are not responding well due to soreness. He will turn back to Bukit Aman carpark and will not push ahead with us for the 20k route.

Once passed the mosque Rashid had fallen behind a bit and I continued running alone until I reached the Petronas kiosk. Bumped into Ben and asked where to buy some water since the kiosk is not open for business until 6.30am. Told him to get it at the opposite where there are some stores opening early and getting ready for the breakfast.

I did another loop behind the Petronas kiosk and as I completed the lap, saw Jamie and Geraldine waving at me signalling that there are two bottles of water which is for both Rashid and myself. By now Ben had ran off alone, guess he is setting a very fast pace while Jamie and Geraldine were still running together. So nice of them, I guessed Ben must have bought it just now.

After the quick water stop, both Rashid and myself set our way back to Bukit Aman carpark. After about 1k, he had fallen behind and I was running alone again. Was taking it easy all the way to the carpark and had my water stop before going out for a 4 lap run around the lake via the Carcosa route.

As I was heading towards the carpark, Ben was out for his lap around the lake. I told him to go ahead and not wait for me. Had a chat with Geraldine at the carpark before heading out again.

Did 4 laps around the lake via the hilly route along Carcosa. It is really beating up my legs and body. I felt some poking pains at times on my left knee and heal. The pain comes and go, and it is more obvious if I push my pace faster when on downhill. I guessed the past weeks of high mileage especially on the Sat runs are taking a toll on my legs especially the left leg which is weaker. Ran at a slower pace just to ensure I dun aggravate it and causes too much pain and create an injury. I continue running that way till I complete the 4 laps.

After the 30k run and almost 3.5hrs on the road, my fitness and stamina level are still good. I dun feel very tire and I believe I can still easily sustain another 30mins of running without hitting the wall. Although my pace will get slower but that show signs that I am at a level where my body will not tire out after 30k or 3.5hrs running. The good thing is there are no signs of muscle stiffness and cramps (my biggest fear that will hit me)

Overall I was happy with my condition after the run. The legs and body are slowly peaking to the level where it can sustain the distance and the number of hours on the road. The Saucony Triumph 4 that I used continue to perform and responding well throughout the race. Guess it is all ready for me on race day.

A 27k that never intend to be

Picture - courtesy of Terence

Got a SMS from Wong sifu on Friday evening saying that he had to goto Melaka to work over the weekend and cant join me for the Saturday LSD. One down and because Geraldine and Jamie will be running on Sunday, that only left Bro Ben to be the running buddy. Anyway email had been sent out so will just see if he turn up for the run. Else I will run alone. At 11pm got a SMS from Bro Ben saying that he will join me for the run. Well thats good news, at least I dun have to run alone.

Woke up at about 4.30am in the morning to get ready. Have oats and soya milk for breakfast and after that left for Lake Gardens. When I reached the location noticed that there was a SMS from Bro Ben that read like this "Gum still pain....Have to ffk....You have fun la" Well there goes my running buddy.

Then Rashid turned up and asking where is everyone. Told him about the situation and he said he is doing the Hartamas 20k route and reserve for Sunday's NB15k. He wanted to run slow and asked me to go ahead with my run.

S0 with no one around, I started out alone and have in mind to run the Hartamas 20k route and reserve for tomorrow NB15k run. The morning was cooling so is pretty ideal to do a LSD. As I was approaching the Selangor Properties site, I told myself why not give the DoubleHill a shot today. And maybe follow by 2 laps at the lake if I still feel good.

Immediately I took a left turn after passing the Selangor Properties apartment into the DH route instead of heading straight towards Jalan Duta. The route was cooling, coupled with fresh air and well lighted, so it is not a problem to run this route even during the dawn.

Completed Lap 1 and 2 and water stop back at the Bukit Aman carpark. This route is definitely more refreshing, less traffic and less polluted as compare to the Hartamas route. Running the DH is very stressful for the legs because of the hills that one need to overcome, but it is definitely a good buildup of leg muscle and make it stronger. No regret making the decision today for switching the route.

After completing 2 laps of DH, I refueled at Bukit Aman carpark. My body and legs are feeling good and responding well today and therefore decided to run 2 more laps at the lake. This time I choose the Carcosa route and back down to the lake. The extra laps will help me condition my body and legs to stay longer on the road. In the meantime the Triumph4 is also supporting and responding well too for today's run.

Ended my run with satisfaction over my condition and again able to sustain another run which is almost 3hrs on the road. Today's LSD will roughly give me a mileage of 27k. My legs are now pretty sore and I wont know whether I can respond well in tomorrow NB15k. Else I will just take it as a recovery run and enjoy it.