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.
Tuesday, July 11, 2006
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 .
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