After a long time which i havent gone for a long run so i choose today so thats i can get ready in stamina for the race on sunday .
I know it wasnt rite to do a long run just five days to a race but i had to as i needed some gas and try my new stratage for the sunday 11.8k.
Woke up in the morning while others are sleeping away try calling this boy that said he want to train with me but he put off his phone i dont know why but i guess he was afried of running so early in the morning by 4.30am.
I started a bit late around 5.30am cos wiating for the boy who didnt show up . I had the entire road for myself .With my keys and id no water cos im training for endurance too , hit the road started with my marathon pace cos i want to set a new time for the cousre there i go , running as if im being chase by something but nothing only few cars passing and dogs barking on de true runner .
Today i add new route to my former and trying to learn on where my energy always fail me betteew 6-8k in 10k race try to pick up finding the rythme till i got later after running for 55min with climbing the hills and rough roads i made to where i started by 1:23:38 for a distance that is above 21k .
Now so tired i wonder if i would get myself back before sunday.. i still got time trails on this thursday to see how many min i could go for 12k on the track .If i cant make 43min then it will be a difficult race on sunday .
Dont know what to do now , maybe i need to refuel my engine as soon as possible .
Tuesday, August 30, 2005
Friday, August 19, 2005
Training program for the next races
Marathon Training Schedule (III weeks)
Days# -----------------Training--------------------------------- Starting Time:
----------------------Morning----------------Afternoon---------am--------pm
Sun. -------------------32k --------------------Rest--------------4:30
Mon.-------------------10k --------------------10k---------------4:45------7:50
Tue.--------------------Gym--------------------Football--------
Wed.-------------------21k---------------------Rest--------------4:30
Thu.------------------ Speed work-----------Speed work-------5:30------7:50
Fri.-------------------16k-----------------------12k---------------4:45------7:50
Sat.-------------------21k-----------------------10k---------------4:30------6:30
1\2 Marathon Time Trails 31 August
Terget Time 1: 15 min
Spilt Time
1k-- 3.40
5k-- 16 min
10k-- 36 min
Days# -----------------Training--------------------------------- Starting Time:
----------------------Morning----------------Afternoon---------am--------pm
Sun. -------------------32k --------------------Rest--------------4:30
Mon.-------------------10k --------------------10k---------------4:45------7:50
Tue.--------------------Gym--------------------Football--------
Wed.-------------------21k---------------------Rest--------------4:30
Thu.------------------ Speed work-----------Speed work-------5:30------7:50
Fri.-------------------16k-----------------------12k---------------4:45------7:50
Sat.-------------------21k-----------------------10k---------------4:30------6:30
1\2 Marathon Time Trails 31 August
Terget Time 1: 15 min
Spilt Time
1k-- 3.40
5k-- 16 min
10k-- 36 min
Tuesday, August 09, 2005
Larian pangguna 10 km race report
Larian pangguna 10k
I guys this was my best run after having a disappointing race last time out in klang , i was out to prove a point and also bearing in mine that i have create a new time to beat thats what i did .Coming to the race i only did 1 or 2 training session had enough rest cos i knew before i dont rest that much that why i always get tired so fast .
We start at 7.30 am and i thought the playing feild was not strong cos there were so many race that day and people had to choose which race the take part in. Start at a normal speed and maintaining the pace with the race leaders it was a stratage that i was working on i did want to loose them so fast from my sight ,so i keep follow this guy i set as my pace maker it was good cos before i loose the guys i t was around 6km, 4km more to go .
At 5km i was 19.42min and it was cos i did took out some few seconds from my time at this distance , toward the finish i try as much as i could to see that no one pass me and i did well to finish in 8 position with a time of 43.40 min ,beating my previous or 44.20min .
At the end i just miss out on the last price money place i was disappointed in it.Now i take so rest before i start training for race in september
I guys this was my best run after having a disappointing race last time out in klang , i was out to prove a point and also bearing in mine that i have create a new time to beat thats what i did .Coming to the race i only did 1 or 2 training session had enough rest cos i knew before i dont rest that much that why i always get tired so fast .
We start at 7.30 am and i thought the playing feild was not strong cos there were so many race that day and people had to choose which race the take part in. Start at a normal speed and maintaining the pace with the race leaders it was a stratage that i was working on i did want to loose them so fast from my sight ,so i keep follow this guy i set as my pace maker it was good cos before i loose the guys i t was around 6km, 4km more to go .
At 5km i was 19.42min and it was cos i did took out some few seconds from my time at this distance , toward the finish i try as much as i could to see that no one pass me and i did well to finish in 8 position with a time of 43.40 min ,beating my previous or 44.20min .
At the end i just miss out on the last price money place i was disappointed in it.Now i take so rest before i start training for race in september
Klang 10km race report
Klang 10km Race Report
I guess this was a poor performance by me, cos i didnt achive my goal for the day that finish in the top 10 .
I knew it was going to be tough race running against the klang boys .I started ok as usual with my early start but before i could go 3 km i feel that i had fever which was what i experisnce since the whole week i was training ,but i still manage to race through and see if i could mantain my position at 5km i was 19:52min .Oops others got pass me by the time i recovery to challange it was already too late i finish in 31 positon with a time of 40:48 min .
Even though the time was good but the position was not cos i didt fight for the position .
This week im running at Dateran Madeka another 10 km i'll see if i can improve on my previous record .
See u guys there on 7 August
I guess this was a poor performance by me, cos i didnt achive my goal for the day that finish in the top 10 .
I knew it was going to be tough race running against the klang boys .I started ok as usual with my early start but before i could go 3 km i feel that i had fever which was what i experisnce since the whole week i was training ,but i still manage to race through and see if i could mantain my position at 5km i was 19:52min .Oops others got pass me by the time i recovery to challange it was already too late i finish in 31 positon with a time of 40:48 min .
Even though the time was good but the position was not cos i didt fight for the position .
This week im running at Dateran Madeka another 10 km i'll see if i can improve on my previous record .
See u guys there on 7 August
Klang 10km
Klang
Klang 10 km
I just finish training for this race i really want to perform here cos i have not train this hard before .
I hope my strategy would work well for me here ,I'll be going for my fast start then see want is going to happen.
Let go have fun all runners !
Klang 10 km
I just finish training for this race i really want to perform here cos i have not train this hard before .
I hope my strategy would work well for me here ,I'll be going for my fast start then see want is going to happen.
Let go have fun all runners !
Melaka Race report 2005
My Melaka Marathon 2005 Race Report
42.2km Target time 2.30min.
Wasn't sure if i was gonna run this race but thanks to my dear friend who made it posible for me to be there .
We drove to melaka on saturday took us time before we could get to know to pic up the race number and were the race was gonna take place .since we have not been to the city it took us time to sort this out .
We check into our hotel then took a rest before going out for an early dinner at around 4.30pm had eaten alot so it was time to rest cos for a few hours it was gonna be time for the race which i knew it was gonna be difficulty for me .
I have never try to run a 42.2km before in my whole life since a started to run this was my first and i know what to expect a tough race maybe i would not be able to finish .
After a few hours sleep we went out for a walk to see the city and went to basar malam it was nice seeing so many people with tourist around that night ,soon we were bakc to the hotel went to sleep think of what stratage im going to used.I knew if i have to achive i had to stay with the runners in front .
Race day .
Woke up around 3.00am start getting ready took a lot of water and my power bar since i dont always eat before going for a race but this time i had to cos it was gonna be a 2hrs race.
It to go , the race took off as schdule so with my stratage i was going ok with the leading group till after running for 6km the group broke away before 10km i was running alone which was bad for me i knew quite well that i was gonnaq finish this race no matter what position i took it was my first time so i need to set a time for myself .
The organisation of the race was ok and there were Refreshment at ever 5 km . and there were medical team too .the tracfic control was good as well .
After going half way 21 km i had a musle cramb which made me to lie on the road for 7min till the medical team came , i had a massage was asked to drop out but i say i will like to finish it cos i dont like to give up just like that. During this period lots of runners got pass me i was just on the road looking . i went slowly till i cought up with this girl i guess she was from thiland walking , cos she was tried and there was still 20 km to go and u are walking come on lets take it slow and easy at then i as could know she was the 8 girl thats i she during the race that most have go pass me during my injury.
From there on i couldnt run each km i had to stop two times to massage my leg before i continue after a few km i had the second cram onthe left leg it was so anoying cos now i knew my race was over .
But as an african runner we dont give up just like that if u are strong in the mine then its possible to finish this race . I left the girl when seeing that she would not make it with 13 km to go and i was losing so much time . my time to finish this race was 2.30min and then i was 3hrs already so bad i guess . with crambs on both legs i stop on each km now i had to 8min for one km before i knew it it was 10 km to go with me effort and not giving up its was 2 km and my time of 3hrs 56min i knew that i will be there around 4 hrs 10min thats was it i walk and run till i was around the finish yeah the pains was almost gonna be over .
I ran 42.2km ,4hrs 9min26sec with pain on my both legs but this is the record i have to beat next time i run 42.2km i hope to be back next year to proof myself rite.
I'll be back .......
42.2km Target time 2.30min.
Wasn't sure if i was gonna run this race but thanks to my dear friend who made it posible for me to be there .
We drove to melaka on saturday took us time before we could get to know to pic up the race number and were the race was gonna take place .since we have not been to the city it took us time to sort this out .
We check into our hotel then took a rest before going out for an early dinner at around 4.30pm had eaten alot so it was time to rest cos for a few hours it was gonna be time for the race which i knew it was gonna be difficulty for me .
I have never try to run a 42.2km before in my whole life since a started to run this was my first and i know what to expect a tough race maybe i would not be able to finish .
After a few hours sleep we went out for a walk to see the city and went to basar malam it was nice seeing so many people with tourist around that night ,soon we were bakc to the hotel went to sleep think of what stratage im going to used.I knew if i have to achive i had to stay with the runners in front .
Race day .
Woke up around 3.00am start getting ready took a lot of water and my power bar since i dont always eat before going for a race but this time i had to cos it was gonna be a 2hrs race.
It to go , the race took off as schdule so with my stratage i was going ok with the leading group till after running for 6km the group broke away before 10km i was running alone which was bad for me i knew quite well that i was gonnaq finish this race no matter what position i took it was my first time so i need to set a time for myself .
The organisation of the race was ok and there were Refreshment at ever 5 km . and there were medical team too .the tracfic control was good as well .
After going half way 21 km i had a musle cramb which made me to lie on the road for 7min till the medical team came , i had a massage was asked to drop out but i say i will like to finish it cos i dont like to give up just like that. During this period lots of runners got pass me i was just on the road looking . i went slowly till i cought up with this girl i guess she was from thiland walking , cos she was tried and there was still 20 km to go and u are walking come on lets take it slow and easy at then i as could know she was the 8 girl thats i she during the race that most have go pass me during my injury.
From there on i couldnt run each km i had to stop two times to massage my leg before i continue after a few km i had the second cram onthe left leg it was so anoying cos now i knew my race was over .
But as an african runner we dont give up just like that if u are strong in the mine then its possible to finish this race . I left the girl when seeing that she would not make it with 13 km to go and i was losing so much time . my time to finish this race was 2.30min and then i was 3hrs already so bad i guess . with crambs on both legs i stop on each km now i had to 8min for one km before i knew it it was 10 km to go with me effort and not giving up its was 2 km and my time of 3hrs 56min i knew that i will be there around 4 hrs 10min thats was it i walk and run till i was around the finish yeah the pains was almost gonna be over .
I ran 42.2km ,4hrs 9min26sec with pain on my both legs but this is the record i have to beat next time i run 42.2km i hope to be back next year to proof myself rite.
I'll be back .......
Tuesday, August 02, 2005
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