Its been a while since i last wrote something here .. well a lots has happend and lots is still going on .I have been working so hard this pass few weeks for the Singapore Marathon as i havent race there before . This time i think im in a good shape to run as compered to last timeout in putrajaya where i had to run with a thigh injury ...
People ask me ,Richard How fast can you go in singapore ? For me i dont know as i have heard that the race is full of all the professionals so i bet i will follow and see . Its gonna be a plat form for me to preper for next year KL Marathon 2007 .
So for all the guys and ladies taking part in the race i hope you all have a good time running .. see you there
Monday, November 27, 2006
Wednesday, November 01, 2006
hello
Its a long i write things here . well i have been busy running around soon i will get nice stuf post up here ..
Tuesday, July 11, 2006
7 Weeks To Putrajaya Marathon
Sunday and monday i did a lot of hill work out as most of the route where hill , since im not sure of taking part in any race this weekend so its time to start my preperation for the putrajaya full marathon as we have only 7 weeks to do it now .
sunday - 20km time : 1hr 27min
monday - 25km time : 1hr 45min
two day hill training is having effect on my body n0w and i still got to do some speed work to keep the body moving fast as i still got some target time i need to meet .
now im off to track for speed work.
sunday - 20km time : 1hr 27min
monday - 25km time : 1hr 45min
two day hill training is having effect on my body n0w and i still got to do some speed work to keep the body moving fast as i still got some target time i need to meet .
now im off to track for speed work.
Friday, July 07, 2006
Thursday TrackTraining.
Just like every other track day. got to the track dont know what program coach will have for the day.
Join the indian guys for 20 lap tempo run before i later join join coach program . already tired from the provious workout so coach say we have to do 5 km that is 12 1/2 laps easy pacing from starting to finish .
I guess im improving so fast again i hope before the next marathon i will be able to do enough milage to get myself ready.
Tempo run
20 laps....... 33.12s
with coach
12 1/2 (5km)........ 18 :32s
400 * 3 .... 1:30s
400m ..... 1:02s
warm down 2 laps
Total 38 1/2 laps
Join the indian guys for 20 lap tempo run before i later join join coach program . already tired from the provious workout so coach say we have to do 5 km that is 12 1/2 laps easy pacing from starting to finish .
I guess im improving so fast again i hope before the next marathon i will be able to do enough milage to get myself ready.
Tempo run
20 laps....... 33.12s
with coach
12 1/2 (5km)........ 18 :32s
400 * 3 .... 1:30s
400m ..... 1:02s
warm down 2 laps
Total 38 1/2 laps
Wednesday, July 05, 2006
Tuesday track
Still on recovery from the ipoh half marathon but today speed work was the most tired one for me as my legs where so heavy later in the training and of all days today coach want us to do 3 km fast one and more.
Tempo run with guanasan
20 laps ..... 35min
with coach..
7 1/2laps (3km).....10:13s
5 laps(2km)........ 7: 09s
21/2(1km)... 4:00s here tempo run as legs so tired.
warm down 2 laps
Total 20laps + 15laps = 35laps (56:22s)
Tempo run with guanasan
20 laps ..... 35min
with coach..
7 1/2laps (3km).....10:13s
5 laps(2km)........ 7: 09s
21/2(1km)... 4:00s here tempo run as legs so tired.
warm down 2 laps
Total 20laps + 15laps = 35laps (56:22s)
Monday, July 03, 2006
Ipoh Half Marathon Race Report
This was to be a very good race for me because i had a good preperation and i always thin about the ipoh half marathon everyday till last sunday.
I was happy to see lots of the pacemarkers member and this was the very first time i hang out with them for a long time to really know what i enjoy before every race .yes i saw it al as we eat and eat and eat on saturday evening which the next day was race day ...... in my mine i was just praying that i dont get tommy upset during the race.
Finally after all the eating we went to bed waiting for the big day , i was tired as i havent been getting a good sleep due to the world cup matchs thank God its gonna finish on sunday.wao the hotel we stay no astro so can not watch football at 11pm so sleep , the air con stop working later in the night so wake up cant sleep just thinking of the starting what strategy i will apply before i know it i was sleep i woke up when the alarm sound at 4 : 30am so wake get ready and watch the last part of the match of brazil 0 vs france 1 i was happy because brazil send us home so the too have to go ..
Race day
I did my normal morning routine then went to the starting point met some of my friends there and bonchung from thailand we had a little chat before heading to the starting point. lots of good runners where there so i knew it was going to be very tough to get into the top 20 unless i have to run well . this year the started quite late almost 7 am the watch i was hold i set it then put it in my running pant but for i knew it it fall off so i had to run again with out timing to the end.
Starting races has been my problem all this while i dont want to be in from so that i dont get burn out fast then in the back well i got hold up in traffic lost a lot of time . coming to 600 m from starting i heard a friend say richard you are too slow the i reailise that the first group most be 1500m ahead of me then i pick up the pace on the process after passing and passing runners till 4 km i felt a sharp pains on my thighs then i knew i had injury myself i cant stop i just have to keep running , i lost my watch so i dont know my timing even though there was distance marker at every km, i try to main my posistion as i was unable to pass the few runners in front of me as the legs where getting tired , at 4 km my friend Guna met up with me then we pace together till he drop back to recharge then before i know it he was back with this thailand veteran both of them got pass me but i just follow closely not leting them gap me so much till i pick up the rythem .. at 10km mark took some water then i charge up cos i saw that only 2 person in front of me so if i get close i may pass them later in the race . that was what i did
i pass guna at 11 km try to get him to follow me but i guess he was too tired then so in front was another indian guy like 600m in front so i say i most catch up with him by 15km if not i might not be able to get him .
i chase him so bad that i forgot about the pains i just concentrate on get this guy at 12 km i was close at 13km it was like 100 m at 14 km 40m then at 15km water station i went fast before he took his water i took mine very fast took a bit then i increase my pace there i go .
Next front was super man i beat him in pj then he say he most beat me back in ipoh so with the site of him i chase him at the last turn for the 2nd ribon i caught with him then i look back no one coming with 800 m to go we talk while running for a bit then at 500m i say superman i have to beat u again hehehehe so i took off very fast to the finish .
conclusion
My target time was to do 1'15 but i couldnt as bad strategy contributed to not been able to meet up with this time. but i guess i had a good race even with the injury . now i go on easy training till im heal to get back to race .
I was happy to see lots of the pacemarkers member and this was the very first time i hang out with them for a long time to really know what i enjoy before every race .yes i saw it al as we eat and eat and eat on saturday evening which the next day was race day ...... in my mine i was just praying that i dont get tommy upset during the race.
Finally after all the eating we went to bed waiting for the big day , i was tired as i havent been getting a good sleep due to the world cup matchs thank God its gonna finish on sunday.wao the hotel we stay no astro so can not watch football at 11pm so sleep , the air con stop working later in the night so wake up cant sleep just thinking of the starting what strategy i will apply before i know it i was sleep i woke up when the alarm sound at 4 : 30am so wake get ready and watch the last part of the match of brazil 0 vs france 1 i was happy because brazil send us home so the too have to go ..
Race day
I did my normal morning routine then went to the starting point met some of my friends there and bonchung from thailand we had a little chat before heading to the starting point. lots of good runners where there so i knew it was going to be very tough to get into the top 20 unless i have to run well . this year the started quite late almost 7 am the watch i was hold i set it then put it in my running pant but for i knew it it fall off so i had to run again with out timing to the end.
Starting races has been my problem all this while i dont want to be in from so that i dont get burn out fast then in the back well i got hold up in traffic lost a lot of time . coming to 600 m from starting i heard a friend say richard you are too slow the i reailise that the first group most be 1500m ahead of me then i pick up the pace on the process after passing and passing runners till 4 km i felt a sharp pains on my thighs then i knew i had injury myself i cant stop i just have to keep running , i lost my watch so i dont know my timing even though there was distance marker at every km, i try to main my posistion as i was unable to pass the few runners in front of me as the legs where getting tired , at 4 km my friend Guna met up with me then we pace together till he drop back to recharge then before i know it he was back with this thailand veteran both of them got pass me but i just follow closely not leting them gap me so much till i pick up the rythem .. at 10km mark took some water then i charge up cos i saw that only 2 person in front of me so if i get close i may pass them later in the race . that was what i did
i pass guna at 11 km try to get him to follow me but i guess he was too tired then so in front was another indian guy like 600m in front so i say i most catch up with him by 15km if not i might not be able to get him .
i chase him so bad that i forgot about the pains i just concentrate on get this guy at 12 km i was close at 13km it was like 100 m at 14 km 40m then at 15km water station i went fast before he took his water i took mine very fast took a bit then i increase my pace there i go .
Next front was super man i beat him in pj then he say he most beat me back in ipoh so with the site of him i chase him at the last turn for the 2nd ribon i caught with him then i look back no one coming with 800 m to go we talk while running for a bit then at 500m i say superman i have to beat u again hehehehe so i took off very fast to the finish .
conclusion
My target time was to do 1'15 but i couldnt as bad strategy contributed to not been able to meet up with this time. but i guess i had a good race even with the injury . now i go on easy training till im heal to get back to race .
Saturday, June 10, 2006
So long
It has been so long i havent had time to update this place . yeah a lot has happen and i hope i would be able to write something here soon for you guys .
Monday, April 17, 2006
Im back
It has been a while i havent written any message here, well im back with alot to write here in thge next few days as a lot has happen to me in my running .
Did two marathon in 1 month and and other races . with more work to be done im looking forward to more race this summer.
Did two marathon in 1 month and and other races . with more work to be done im looking forward to more race this summer.
Tuesday, March 07, 2006
Post Race Report.
After completing my first marathon at the KLIM 2006 i have a sense of relief now even though i couldnt meet up my target time .Yes i broke down when it really matters most to me to get the time i was looking for.
The race started quite well , i was right at the the middle or i say at the back becos i fine it difficult to get up front even after the race had started , I was here with alot of inexperince on how to run a marathon but i was determine to do well, It took quite a while to get pass the slow starters before hitting hard to go .
I was quite suprise when i got to the 5km mark i heard my time was 18min 35 s, that was fast i say even that i started so slow i try to reduce the speed at 10km i hard my time was 38min i say oh my God so fast but i had to keep going at that pace as there where so many runners a head of me , i slow down after the 10km so that i could have enough energy to finish, at 15km i did 1hr and at 20km i keep going on the same pace .Some many runners i pass on the way try to keep up but i was so fast for them but this one guy i dont know maybe from thailand was like on my tail for a long time time. At 30km i was 2hrs 02min so i was quite happy the way i was going but not long i started to feel that my thighs where feeling funny as i pour alot of water on my body this i never try in training so doing it at the race was quite unusual ,at 32 km the guy pull ahead and i couldnt keep up with him so i singnal that he should go , at 35km i time was 2hrs 26 i knew i lost so much tuime in that place but i could still meet my target if i keep going without having cramp. Then before i know it i ws hook i try but had to stop for a while then hold my leg for it to release me i guess i most have lost like 2min there, then then i started going slowly becos i was almost there , then i saw the girls come pass me 1,2 then 3 girl i say wao my race is over i guess , i try but my second leg i got another cramp i waited longer here and people keep passing i say no i have to try and run if not i wont make it to the finish line then i keep going slowly time i make the u turn and headed home for the last 5km i feel the i spend almost 30min and and i try for people not to past me any more in the end i did 3’01’06 for my first marathon . I was so happy to finish the race .
Next now i have to preper for the next race in sarawak i have to give another try to make a good time there in 18days ..
Split time
5 km – 18m
10 km – 38m
15 km – 1hr
20 km – 1’20m
21km – 1’24m
30km – 2’02m
35km – 2’27m
40km – 2’51m
42.2km -3’01m 06s
brought to u by pm36
The race started quite well , i was right at the the middle or i say at the back becos i fine it difficult to get up front even after the race had started , I was here with alot of inexperince on how to run a marathon but i was determine to do well, It took quite a while to get pass the slow starters before hitting hard to go .
I was quite suprise when i got to the 5km mark i heard my time was 18min 35 s, that was fast i say even that i started so slow i try to reduce the speed at 10km i hard my time was 38min i say oh my God so fast but i had to keep going at that pace as there where so many runners a head of me , i slow down after the 10km so that i could have enough energy to finish, at 15km i did 1hr and at 20km i keep going on the same pace .Some many runners i pass on the way try to keep up but i was so fast for them but this one guy i dont know maybe from thailand was like on my tail for a long time time. At 30km i was 2hrs 02min so i was quite happy the way i was going but not long i started to feel that my thighs where feeling funny as i pour alot of water on my body this i never try in training so doing it at the race was quite unusual ,at 32 km the guy pull ahead and i couldnt keep up with him so i singnal that he should go , at 35km i time was 2hrs 26 i knew i lost so much tuime in that place but i could still meet my target if i keep going without having cramp. Then before i know it i ws hook i try but had to stop for a while then hold my leg for it to release me i guess i most have lost like 2min there, then then i started going slowly becos i was almost there , then i saw the girls come pass me 1,2 then 3 girl i say wao my race is over i guess , i try but my second leg i got another cramp i waited longer here and people keep passing i say no i have to try and run if not i wont make it to the finish line then i keep going slowly time i make the u turn and headed home for the last 5km i feel the i spend almost 30min and and i try for people not to past me any more in the end i did 3’01’06 for my first marathon . I was so happy to finish the race .
Next now i have to preper for the next race in sarawak i have to give another try to make a good time there in 18days ..
Split time
5 km – 18m
10 km – 38m
15 km – 1hr
20 km – 1’20m
21km – 1’24m
30km – 2’02m
35km – 2’27m
40km – 2’51m
42.2km -3’01m 06s
brought to u by pm36
Sunday, February 26, 2006
Lake Gardens
Its just few days to the marathon things are getting into shape now, with the last run with coach today then the rest of the days i will be doing easy run in the morning to get used to the weather .
Today run at the lake was unlike me . normally i do 6 loops round the lake in 53 mins but today i did 56 min lost about 3 min hahahaha thats fine because i was pacing abit not to push so hard .
For the remaining days i will be doing as light run and rest till that day .
Till then i will write what i have been upto before the marathon.
Split time:
1 lap 9:46
2 lap 9:00
3 lap 9:06
4 lap 9:45
5 lap 9:46
6 lap 9:42
total 6 loops = 13.8km
time 56min 52s
Today run at the lake was unlike me . normally i do 6 loops round the lake in 53 mins but today i did 56 min lost about 3 min hahahaha thats fine because i was pacing abit not to push so hard .
For the remaining days i will be doing as light run and rest till that day .
Till then i will write what i have been upto before the marathon.
Split time:
1 lap 9:46
2 lap 9:00
3 lap 9:06
4 lap 9:45
5 lap 9:46
6 lap 9:42
total 6 loops = 13.8km
time 56min 52s
Sunday, February 12, 2006
Hard Weekend
I havent surfer this much for a very long time and this weekend was the most rough one for me .
I went through a tough over 80km run in the space of two days just to get into shape for the marathon.
Saturday did the circuit run for 18 loops = 41.4km at the time of 2'58:53 and on sunday i want through another long run of 43.2km in the time of 3'01: 57 .
Im now feeling the pains at home now ,dont know how long it will take me to recover ..
split time:
Circuit run
18 loops = 41.4km
time 2'58:53
sunday long run
43.2km = 3'01:57
I went through a tough over 80km run in the space of two days just to get into shape for the marathon.
Saturday did the circuit run for 18 loops = 41.4km at the time of 2'58:53 and on sunday i want through another long run of 43.2km in the time of 3'01: 57 .
Im now feeling the pains at home now ,dont know how long it will take me to recover ..
split time:
Circuit run
18 loops = 41.4km
time 2'58:53
sunday long run
43.2km = 3'01:57
Friday, February 10, 2006
Circuit and long run
This weekend is goning to be the most curelling weekend for me which i will take part in two tough run . first is the circuit run on saturday for 3 hours , then i will be back to the road on sunday morning for a 42km run with coach then i will see how my body will react to this two days of training .
I give u guys the feed back later ....
I give u guys the feed back later ....
Wednesday, February 01, 2006
Gym
I had in mine to go for a run at lake gardens but it started raining so i went for the gym. run on the treadmill . for the first time im using the mill it feel good maybe i try it again someday when im free.
5km = 24:44s
5km = 24:44s
Tuesday Track
Today i knew that most of my friends and the coach are having a good time with their holiday , eatting resting and eat all day hehehehe.
So i went on the track on my own for some workout . Yeah i meet krishna at the track but he was almost done when i started ... thought of what to do so tough training alone , warm up for 3 laps then i went for a 6 * 400 session ... then 5 * 200 , 3 *150 and 5 *100 .
I hope to repeat this program opn thursday as well .
Split time
6 * 400 = 1:26/1:23/1:21/1:20/1:19/1:14.
5* 200 = 36s/33s/31s/30s/29s.
3* 150 = 22s/20s/20s.
5 *100 = 16s/15s/14s/14s/13s
So i went on the track on my own for some workout . Yeah i meet krishna at the track but he was almost done when i started ... thought of what to do so tough training alone , warm up for 3 laps then i went for a 6 * 400 session ... then 5 * 200 , 3 *150 and 5 *100 .
I hope to repeat this program opn thursday as well .
Split time
6 * 400 = 1:26/1:23/1:21/1:20/1:19/1:14.
5* 200 = 36s/33s/31s/30s/29s.
3* 150 = 22s/20s/20s.
5 *100 = 16s/15s/14s/14s/13s
Saturday, January 28, 2006
Saturday Lake Garden Run
Its Chinese New year , we should be resting or have some little fun but guys still came out to run hmmm maybe so scared to lose what the have already work for all this time .
It always easy to get to kl very early in the morning but today i had to go cos i need so inspiration to run .As Klim is just around in the next 4 weeks .
Meet up with pm40,pm1 and kenny did 10 loops around the lake for the most slowest time but i like it cos at the end of the day we did something just to keep the body in shape .
So to all the runners enjoy as much as u can cos once u r back to training u'll losing everything ....
hehehehe
I have to design so program for myself for the coming weeks ...
Split time
1 loop > 12 min+
10 loops > 2'01:54s
Total distance = 23km
It always easy to get to kl very early in the morning but today i had to go cos i need so inspiration to run .As Klim is just around in the next 4 weeks .
Meet up with pm40,pm1 and kenny did 10 loops around the lake for the most slowest time but i like it cos at the end of the day we did something just to keep the body in shape .
So to all the runners enjoy as much as u can cos once u r back to training u'll losing everything ....
hehehehe
I have to design so program for myself for the coming weeks ...
Split time
1 loop > 12 min+
10 loops > 2'01:54s
Total distance = 23km
Monday, January 23, 2006
Pacesetters 30km Run 2006
This was a perfect time to test myself if i could run as long as 2hrs without any complain . I did just that on sunday morning pacesetters Great Eastern 30km Run .
Started so slow that almost crawling i knew that it was a long race so i take my time . So tough this race cos so many hills up and down run till almost lost out all my energy but thanks to the power gel i was able to hang on till the end .
finish in 30 km in 20'05:03s
position 4
Thursday, January 19, 2006
Rain Rain /morning run
Yesterday evening i was to run for minimum of 1'30 min but the rain came down so hard that i had to stop and then walk in the rain home cos i dont want to get sick like Pm1 with fever .
I only manage 5 loops instead of going 10 loops so tough to run alone and so many cars passing cant concenterate here .
Oh i pass the training to the following day in the morning .
Cant sleep all night dont know why maybe just thinking if i can complete the pacesetters 30k
on sunday as i havent try completing this route .
Started by 5am run till 7am for two hours cant really figure out how many km the route .
but i finish it running at a pace slower than the marathon pace .
did 2'08:37s later im going to the track to complete a cruel 18hrs training altogether , friday i get full rest sleep and sleep, eat sleep cos i need it .
5 loops > 46:36s
km? > 2'08:37s
I only manage 5 loops instead of going 10 loops so tough to run alone and so many cars passing cant concenterate here .
Oh i pass the training to the following day in the morning .
Cant sleep all night dont know why maybe just thinking if i can complete the pacesetters 30k
on sunday as i havent try completing this route .
Started by 5am run till 7am for two hours cant really figure out how many km the route .
but i finish it running at a pace slower than the marathon pace .
did 2'08:37s later im going to the track to complete a cruel 18hrs training altogether , friday i get full rest sleep and sleep, eat sleep cos i need it .
5 loops > 46:36s
km? > 2'08:37s
Tuesday, January 17, 2006
Monday run
I was to do this run in the morning but i over slept then miss my morning training time so now had to do it in the evening as i cant miss this recovery run .
After the siemens run all my body pain and so i had to do something to balance up.
Got to the track before 5:30pm change and just start running bcos i know i will be running for about 2hrs .
I could only manage 1 hr run before i stop cos i was not feeling like running for so long again as it was boring .The only good thing is that i set a time which i have to beat on tuesday so im looking forward to improving that time later .
split time
371/2 laps > 1'02:36s
total 15km
After the siemens run all my body pain and so i had to do something to balance up.
Got to the track before 5:30pm change and just start running bcos i know i will be running for about 2hrs .
I could only manage 1 hr run before i stop cos i was not feeling like running for so long again as it was boring .The only good thing is that i set a time which i have to beat on tuesday so im looking forward to improving that time later .
split time
371/2 laps > 1'02:36s
total 15km
Sunday, January 15, 2006
Siemens 10km run
If the call this route a 10km route then i think distance markers need to get the distance correct , i know this was going to be a tough one more money more good runners showing up to get the cash hmmm .
Got to kl thanks to my friend very early got to warm up meet few guys . i need to come up with a good stratergy so that i could be in the leading group then after a certain the i will know what theyr upto.
Starting was normal i have to watch out and follow after a few meters the group came out and i follow , first race here for me i want to improve n my prevoius time i say ,keep going wao! i cant control my breathing at all so unusual with this i fine it difficult to keep the pace , by the time i got my engine recharge too late.
after 5 km markto go timing was 21:07s then i increase the pace at 3 to go mark i did 28:36s
then i knew i would be inside 40min but to my surprise i did 41min this route is long abit disappointed cos i miss the to 10 finish ... but its ok got 14 place and a medal to show cos it was only 30 on offer .Sorry my friends that couldnt get a medals too.....
spilt time:
5km > 21: 07s
7km > 28: 36s
10km> 41:15s
position 14
Got to kl thanks to my friend very early got to warm up meet few guys . i need to come up with a good stratergy so that i could be in the leading group then after a certain the i will know what theyr upto.
Starting was normal i have to watch out and follow after a few meters the group came out and i follow , first race here for me i want to improve n my prevoius time i say ,keep going wao! i cant control my breathing at all so unusual with this i fine it difficult to keep the pace , by the time i got my engine recharge too late.
after 5 km markto go timing was 21:07s then i increase the pace at 3 to go mark i did 28:36s
then i knew i would be inside 40min but to my surprise i did 41min this route is long abit disappointed cos i miss the to 10 finish ... but its ok got 14 place and a medal to show cos it was only 30 on offer .Sorry my friends that couldnt get a medals too.....
spilt time:
5km > 21: 07s
7km > 28: 36s
10km> 41:15s
position 14
Monday, January 09, 2006
sunday long run
I knew that Sunday long run was not going to be easy for me since i had run on Saturday and pick up what i surpose was and injury but i still had to try and see if i could complete the training.
Arrive at bukit aman car park before 7am more time rest first before we start , start like few minute pass 7am normal route to hatarmas and back then double hill before completing at the lake with 5 loops totaling about 42k plus.Paceing all through by a 4 min pace i know i will need alot more enegry to complete this race.
I was only able to do 20k my injury was so paining that i couldnt manage it any more so i had to stop so disapointed that i was unable to complete this cousre as i have to sit an watch my friends take up the challenge to set a time for their self .
I hope i will be fit to take up this route once or twices before the marathon .Most of the time i run without food as i dont always feel like eating in the morining before a race , Is it good to eat before a race or training and what type of food can i eat i need advice on this .
Split time
20+km> 1’18:28
broght to u by pm36
Arrive at bukit aman car park before 7am more time rest first before we start , start like few minute pass 7am normal route to hatarmas and back then double hill before completing at the lake with 5 loops totaling about 42k plus.Paceing all through by a 4 min pace i know i will need alot more enegry to complete this race.
I was only able to do 20k my injury was so paining that i couldnt manage it any more so i had to stop so disapointed that i was unable to complete this cousre as i have to sit an watch my friends take up the challenge to set a time for their self .
I hope i will be fit to take up this route once or twices before the marathon .Most of the time i run without food as i dont always feel like eating in the morining before a race , Is it good to eat before a race or training and what type of food can i eat i need advice on this .
Split time
20+km> 1’18:28
broght to u by pm36
Saturday, January 07, 2006
Ambank Circuit Run 2006 ( 2 )
Today was like crazy bcos i had to walk all the way to Lake Gardens in the rain , got so mess up before the race even start .
This was to be a fun run but to my surprise many runners turn up and it was no fun at all when the main race got started at 7:30 am .
This was my first time of taking part in this circuit run so didnt know what to expect or to achive but i knew i hard to push upto 90% of my marathon pace then at the end i will try to learn one or two things for the race .
Going for a 14 loops in 2hrs run for those doing the full marathon as tartget time , the starting pace was so fast that i had to come from behind and try to close up the gap which was geting wider at each loop.
i manage to keep the pace and did 7 loops in 1'02:46s , but i lost so much time in the next part of the race and had to strugle a little bit towards the end i did one extra loop which takes my total loops to 13 in 2'05:13
It was a good run and i hope to take part in the part 3 of the run coming up next month .
Men Open for Marathon Category:
1'59.05 - 32.2km - Sharuddin [1st]
1'53.20 - 27.6km - Richard Habeya [2nd]
1'58.26 - 27.6km - Romzi [3rd]
2'00.07 - 25.3km - Chen keat Hong [4th]
1'56.39 - 23.0km - Kenny Tan [6th]
1'52.45 - 20.7km - Tey Eng Tiong [8th]
1'52.57 - 20.7km - Kevin Chow [9th]
1'56.12 - 20.7km - Jason Lim [10th]
1'53.17 - 18.4km - Dinesh Kumaran [11th]
1'59.13 - 18.4km - Lim Pueh Tian [12th]
1'30.40 - 16.1km - Tan Chee Wee [14th]
Marathon - Men Junior Veteran
1'56.1 - 20.7km - Tan Khee Meng [4th]
Marathon - Men Senior Veteran
1'53.6 - 23.0km - Tee Teek Bee [3rd]
1'47.1 - 20.7km - Chan Pak Kuen [6th]
Marathon - Women Open
1'51.5 - 23.0km - Emilia Binti Jamil [1st]
1'50.1 - 20.7km - Eng Seok Jiun [2nd]
1'56.1 - 20.7km - Anis Sabh [3rd]
1'56.2 - 20.7km - Phyllis Kok [4th]
Marathon - Women Veteran
1'49.2 - 20.7km - Eng Seok Ling [2nd]
Half Marathon - Men Open
1'22.37-23km-Saravanan [1st]
1'23.00-23km-Azarizal [2nd]
1'29.00-23km-Farid [3rd]
1'27.50-20.7km-Abd Aziz [4th]
1'28.23-20.7km-Govindasamy [5th]
1'23.10 - 18.4km - Ronnie See [6th]
1'32.17-18.4km-Suresh Kuma [7th]
1'21.16 - 16.1km - Aiman Cheah [8th]
1'02.40-13.8km-Jabni [9th]
1'27.35-13.8km-Yafiz [10th]
1'55.97-11.5km-Ridzwan [11th]
1'35.34-9.2km-Krishna [12th]
1'28.52-9.2km-Fairus [13th]
Half Marathon - Men Veteran
1'23.43 - 18.4km - Vincent Wong [1st]
1'21.42 - 13.8km - Martin Chew [5th]
Friday, January 06, 2006
thusday track
I had a good run today b'cos many guys where out there . so it was fun with the little rain that came down makes it good condition to race .
Split Time
5 laps > 6:48s
5 laps > 6:48s
5 laps > 7:01s
400*4/1:26s/1:22s/1:18s/1:16s.....
Split Time
5 laps > 6:48s
5 laps > 6:48s
5 laps > 7:01s
400*4/1:26s/1:22s/1:18s/1:16s.....
Thursday, January 05, 2006
Evening Run
Yesterday evening run was the first i had in my personal training track even though i didnt feel like running but i still force myself out there as i know time is short now for the siemens run.
Started at a pace of 1:33s per lap till i finish 25 laps in 39:47s which is my best time in this hill track . for a while now i have been running it in 40:54s so now i have cut down almost 1:03s .
Split Time
1 lap>1:33s
5 laps>7:41s
10 laps> 15:33s
15 laps> 23:35s
25 laps>39:47s
Total laps = 11km
Started at a pace of 1:33s per lap till i finish 25 laps in 39:47s which is my best time in this hill track . for a while now i have been running it in 40:54s so now i have cut down almost 1:03s .
Split Time
1 lap>1:33s
5 laps>7:41s
10 laps> 15:33s
15 laps> 23:35s
25 laps>39:47s
Total laps = 11km
Wednesday, January 04, 2006
Tuesday Track
Tusday track was to be a easy run but coah has other things i mind .
My leg so tired after the monday long run now coach say we do speed work .
split time
400m
6 - /1:21s/1:19s/1:18s/1:16s/1:14s/1:14s.
6-/1:21s/1:21s/1:20s/1:18s/1:16s/1:16s.
5-/1:24s/1:20s/1:19s/1:16s/1:14s.
warm down 2laps
My leg so tired after the monday long run now coach say we do speed work .
split time
400m
6 - /1:21s/1:19s/1:18s/1:16s/1:14s/1:14s.
6-/1:21s/1:21s/1:20s/1:18s/1:16s/1:16s.
5-/1:24s/1:20s/1:19s/1:16s/1:14s.
warm down 2laps
New Year Long Run
Even though i had do two long runs last christmas holiday with coach and the gang this run was the most tired run for me cos i had to do extra .
Got to Bukit aman car park a bit late the guys where there already . start a little to 8am with the elite group oh my God dont know the guys where so fast lah .
Its took us 41:30 to get hathmas petronas station,stop to have a rest for a minute before start again back the same way i thought the guys where doing the same 30 + km with me but on the way back the say we doing only 20 km ha! so i have to go do the 8k on my own then i have to take it easy till i finish cos now so tired . At the lake did 3 loops end at time 2:30:08s coach say i do 1 more loop now i m finish .
Split Time
20k > 1:19:46
8k > 35.52
3 loops> 30.26
1 loop > 10.18
Got to Bukit aman car park a bit late the guys where there already . start a little to 8am with the elite group oh my God dont know the guys where so fast lah .
Its took us 41:30 to get hathmas petronas station,stop to have a rest for a minute before start again back the same way i thought the guys where doing the same 30 + km with me but on the way back the say we doing only 20 km ha! so i have to go do the 8k on my own then i have to take it easy till i finish cos now so tired . At the lake did 3 loops end at time 2:30:08s coach say i do 1 more loop now i m finish .
Split Time
20k > 1:19:46
8k > 35.52
3 loops> 30.26
1 loop > 10.18
Happy New Year 2006
I have been away from here for so long now and i know i should have updated this blog everyday as a lot of things has happen .
I will like to say meet up the gang has really help me improve alot and brought out the best in me which i cant explain .
Since i have sign up for the kl marathon this year i promise myself that i have to work hard to be able to finish the race without breaking down half way . I still know that to complete a full marathon is not a days job good preperation is the key and with the time so short Coach has to sart the programme for people that are taking part in the Kl marathon this year.
HAPPY NEW YEAR !!!!!!
I will like to say meet up the gang has really help me improve alot and brought out the best in me which i cant explain .
Since i have sign up for the kl marathon this year i promise myself that i have to work hard to be able to finish the race without breaking down half way . I still know that to complete a full marathon is not a days job good preperation is the key and with the time so short Coach has to sart the programme for people that are taking part in the Kl marathon this year.
HAPPY NEW YEAR !!!!!!
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