Cinya!

Wow! Justin asked me if my RMAF timing was a PR. That got me wondering as well as I've been too busy with other aspects of my life rather than keeping track of PRs. I know I've been clocking good timings at the races since the start of the year but with the exception of the GE30K and the KL Marathon, I've not really paid much attention to PR hunting ever since.

I thought it'll be nice just to know. So here are what I discovered:

Jan - GE30K 2:56.47 - (PR of 5 minutes 20 seconds over the 3:02.27 achieved during the GE30K '06)

Mar - KL Marathon 4:16.05 (PR of 10 minutes 11 seconds over the 4:26.16 achieved during the KL Marathon '06)

May - NB15K  1:18.48 (PR over the 1:16 achieved during the NB Volunteer Run ' 04 which was  short over a modified course)

May - RMAF Half Marathon 1:48.28 - (PR of 53 seconds over the 1:49.21 achieved during the KL Games Half Marathon in '96)

It's almost unrealistic that I'll run a good time for next weekend's Sundown Marathon but I hope there'll be at least a couple more before the year is over.

Imagine

This was written by Scott Cameron, one of my forum friends. It's a good read and puts things in perspective.

 

World Population: 6,602,224,175 (July 2007 est.) (6 billion)

 

Runners, walkers and wheelers are very nice people as are the volunteers and organizers for the very most part. 

 

It is always very interesting meeting such people from all over the world or from around the block when at a race. 

 

All I have met get along with each other regardless of their disposition.

 

I just heard on the news that one country, the USA, has spent $ 300,000,000,000 ($ 300 billion) on the war in Iraq. No doubt other countries have spent considerable dollars as well, including Iraq.

 

Imagine if we took $ 300,000,000,000 we could buy 3,000,000,000 (3 billion) pairs of $ 100 running shoes. 

 

If we bought $ 50 shoes we would have 6,000,000,000 (6 billion) pairs of shoes.  This would be more than enough pairs of shoes for every person in the world to run, walk and wheel together.

 

If each runner, walker and wheeler brought their own piece of fruit, bagel and water the 6 billion of us could get together for a great post race party all the while looking forward to the next race.

 

After the post race party...then what? 

 

Plan for the next run, walk, wheel event or go back to war?

 

Remembrance Day > 11th hour, 11th day, 11th month.  http://en.wikipedia.org/wiki/Remembrance_Day. There are also some running events going on at the same time throughout the world ... and some wars.

 

Run, walk, wheel - not war.  Imagine if it was that simple.

Base Phase Is Approaching

I'm slowly easing into the base phase of my marathon training. There's no pressure and I'm keeping it loose in terms of program. I run when I want and I don't beat myself up (nor was there any guilt) when missing any of the runs. I'm taking the chance to sleep more - OK just a wee bit more. Whenever I run, the sessions have been great. Only in November will I start the base phase proper. With the availability of the Garmin, my training approach can now be more precise. I'll be basing my workouts on the McMillan Pace Calculator to ensure that I'm working out effectively.

Another good run just now and here are the KM splits: 6:27 > 6:24 > 6:23 > 6:19 > 6:22 > 5:54 > 5:45 > 5:20 > 5:05 > 0:16 for an average of 5:59 pace. Faster than I intended in the later stage, slower than intended in the starting stage. Oh well, as long as it felt great!

I received quite a few feedback on the Kuantan Race Report done the Google Earth way and thought you might like this map I exported. Yup, this shows the typical KLCC Park route that I do on weekdays. Amazing huh? It's been a long day. Going to bed now. G'nite!

Getting Back On Track

I've been slowly getting back into the establishing some semblence of training program and the past 2 weeks have been quite taxing. Physically tough, coaxing myself to wake up early only to put it through the grind of long runs. It's been mentally draining as well - but I'll save that for another post. The first 2 weeks have seen me log 46K each week. I reckon this week will be the same as well with the Kuantan TC 10K race on Sunday. Nov 24th will see me return to Penang for my 2nd 12-Hour Walk. Hopefully I'll be able to cover more than 36K. There won't be any racing for me in December which will allow me to get into some serious work for the Jan 20th Great Eastern Pacesetters 30K. After that will probably be a 10K and a Half Marathon as tune-ups for the March KL Marathon (still unannounced).



I've been training more in the Axiom 2s lately and though I still prefer a stable-cushioned trainer, like the 2120 or Kayano, I will continue to run half of my sessions in these lightweight trainers. The Forsters will remain my racing shoes, while the Supernova Cushion and 2120 will be rotated to supplement the Axioms. I plan to break in the Nike Zoom Elite 3 in time for the GE 30K as well the KL Marathon. Which reminds me that my review of the Axioms and the Supernova Cushion are long outstanding. Looks like I will be quite engaged in training huh?

A Day's Worth Of Runner's Lifestyle

Ahhh....to live a runner's lifestyle! And to achieve it without compromising your quality time with the family - that would be nice won't it? Well I experienced it all last weekend at Bukit Tinggi. Lest the last sentence becomes a tagline for some unscrupulous marketer, let me qualify it by saying that it's only possible if there's no household chores to do (we stayed in a hotel) and there's no need to cook (eat at the restaurant), there's a pool next door (our room was just next to the pool and finally conducive environment for training (we were 2,300 feet above sea level).

It all began with my 7am run and with the kind of terrain it never would be easy. At that time, the kids had just woken up but since there were no rush anywhere, I could afford to run at that time. Having the 205 took guessing out of my workouts.

Following the run, I went back to the room to soak in a tub of cold water - boy the initial feeling was terrible! It was so uncomfortable but I knew I had to get those muscles healed for next week. Cool or ice baths are favourite post-workout recovery activities for many runners and let me tell you that without a doubt, that it works. As I'm writing this the next day following 2 back to back hard sessions on the hills, my legs felt like they can take another tempo run. The logic behind the cool soak is to reduce the muscle inflammation following hard races and workouts. The capillaries will shrink as a result of the cold water and therefore reduce/prevent swelling. Some school of thought recommend alternating cold and hot water treatment, which I think will work too. Once the inflammation is minimized, blood flow will become more efficient when temps return to normal promoting muscle healing and recovery. Blood afterall carry nutrients and help in flushing out toxins from the body. After the cold soak, I took the normal shower, followed by some stretching.

I met the family at the coffee house for the complimentary buffet breakfast. Nothing great but I took a bit of nasi lemak to get in some needed calories for the hard workouts completed last week. I added 3 hardboiled eggs with the yolks removed into the digestive system. I also swiped a bowl of cereal with milk and a plate of cut fruits. 3 glasses of pink guava juice and a cup of coffee completed a satisfying meal.

Then came my duty to take my Mom and kids sightseeing. As you may already know many of those spots are hilly especially the beautiful Japanese forest. But even at that time, my legs were fine. After 3 hours of walking and climbing we were back at the hotel and I took C1 and C2 to the pool. C2 returned to the room after 10mins but I continued with C1 who was having a blast. I took the opportunity to continue stretching in the water while simulating the running movement for my legs. I believe the routine loosened up the legs even more.

Returning home brought me back to reality. But there's still a way to get in the cold treatment. You can ice the legs or take cold showers. At least aim the cold water at the legs and keep the water running for a couple of minutes. Try it. Oh, check this link too!.



Our deluxe suite with a hall, 2 TVs, 2 airconds, 2 fridges. too bad no wi-fi!



View from our window

No housechores! We can be as untidy as we like!



Yup, my own high altitude "training". I was fantasizing training for the on-going Osaka World Champs!




Post run. I wasn't as tired as I looked, OK?



Uncomfortable but necessary. Brrrrr....

On A High

The Thursday was great. Even as I laced up my shoes, I felt the pent up energy inside. It was going to be a good run. The skies were grey and tracks wet from the earlier downpour and it didn't seem that the sun will reappear. After starting up the 205, I turned off the pace alerts as I didn't want to be locked into an unrealistic pace. I felt that I didn't need to be too confined to so many parameters, at least not yet. All the laps were at LT pace and I was cruising quite comfortably until the section of the bridge when I realized that I was being tailed. The Caucasian pulled up next to me and I thought he hung next to me for a few seconds as if to invite me to catch him, and then took off. I was running negative splits with every K and all I needed to do was to increase my pace slightly to try to draw close. After 100m, I realized I won't be able to pass or even draw near this fellow. Even when he slowed down at the top of the climb, and my legs were cycling furiously and climbing quickly, I wasn't able to. He was going at a very brisk pace. I noticed he was wearing a nice white Under Armour long top (like the one below), a brown cap with an iPod Shuffle clipped to its back, a worned out Pegasus Trail and a green-yellow shorts like the one Lance Armstrong wore. Anyways I covered the final K below 5 minutes and when I finished, I was on a high. Hadn't felt that in a long while. Am looking forward to the Saturday Double Hill and Sunday's exploratory run.

Thanks Deena!

"Great preparation gave me my worst finishing time. I will always respect the marathon for the punishment and pride it continues to offer."
Deena Kastor



Thanks for the wise words, Deena. If a superb athlete like you are still subjected to such setbacks, who am I, a mere mortal, to complain? You're still my hero. Let's rock our next marathons!

Read more about Deena's recent Boston Marathon experience here.

Where To Go From Here?

Following the failure in Penang last Sunday, my next marathon will only be next March's KL Marathon. Going with a 4-month training program will mean starting my training in November. Between now and then - 4 months - what am I to do? Needing to keep up the motivation, I've registered for the August 12th PJ Half Marathon. I'm not a fan of this race since it's run on less than conducive route where the road works never seem to end. That means we runners will have to contend with traffic and dust throughout the race. But having come very close, to close to a medalling position last year, I thought it's good to just run this for some speedwork. I'm certainly not concerned whether I improve 1 position to a medal (yes I was that close!) or not. The other speedwork would be Der_Pacemakers Anniversary Run and the Worldwide Half Marathon. All that should hopefully provide me with some diversions during these 4 months.

Twin Tuesday

"A marathon is so much more than 42k. It is the sum of who we are in one challenge."
I like the above quote very much. It was in one of the 400+ emails that was sent out to Steve urging him on towards to the Boston Marathon finish line. I shall pause for awhile and reflect on the 2 sentences.

Pacing Oneself To Last The Week

So you've set up your training program, marked down the key workouts that you shouldn't miss, penned down the rest days and inserted a couple of cross training (for me, cross-training means doing household chores) activities into your weekly plans. You try to eat right, get enough rest and stay motivated to last the 4 months of running. It will get pretty tedious and you will be tired. You may be able to shake off lethargy for a few sessions but 4 months is a long time to be sustaining a training program. So how do you ensure that you don't get burned out?

Having enough rest, eating right and staying hydrated are the usual obvious best practices. However, one often overlooked item is often the training program. The risk of penning or modifying a training program on your own is often committing the mistake of cramming too much into the week.

Over the past 2 weeks, I've observed that I got quite winded by Saturdays as I'd run too many hard sessions over the weekdays. A weakened disposition on weekends will risk one missing the key workout in marathon training called The Long Run. I've since reviewed my program again and made some minor tweaking to the plan. I've made conscious effort to run at an easier pace for the 8Ks and above while the more intense workouts are done over a shorter distance. I will also start the week off gradually, doing easier paced runs and building the momentum towards a hard mid week, then a day's rest to recover for a longer Saturday and Sunday runs. If fatigued, I will remove a day's weekday workout so that I can sleep an additional hour, or move a morning workout to the evening.

Der_Father of Pia

The origin of the Spirit of Pia! Enough said!

Hoppity Hop Part 2

The great man was contented to just sit behind Aussie elite Craig Mottram until the final stretch where he just so easily passed the leader. Check out the leg turnover of the shorter man!

Hoppity Hop Part 1

All the awkward head-bobbing, hopping and forefoot running don't prevent the women's world record holder of the marathon, Paula Radcliffe from winning the 2002 London Marathon.