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

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

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

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

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

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

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]

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.....

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

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

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

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 !!!!!!