tuesday track

Speed work:
Track Tempo run: 13 lapsTime : 19:57
1000m x 4: 1. 3:09 : 2. 3:08 : 3. 2:58 : 4. 3:02 ------ 12:17
400 x 5 : 1. 1:24 : 2. 1:22 : 3. 1:16 : 4. 1:11 : 5. 1:08 ------ 6:21
Warm down 2laps
Total distance: 12km

Double Hill Terror 28/01/2007

I never imagin that i will run the double hill again today after hitting it hard last Sunday in the 30k race , on Sunday i did hope we will be going for a easy run but i got to training later thanks to the bus system i end up waiting for almost an hour at Kl sentral for a connecting bus to Bukit Aman ..
My team mate already start training before i arrive ,see coach and he told me to go double hill then 8k road before 4 rounds of lake, I start easy as i was still feeling the pains on my need so dont want to go any fast but i try as much as i could so that i could catch up with the guys in front , i took the double hill running it all through i couldnt see any one there then i thought i most have miss them as my pace was slow so i have to run the 8k route again all this without drinking water , it has been a long time i run more than 20km without water , at the end i went to the lake i couldnt continue as i was so dehydrated as that had a bad effect on my knee.At the end i could only manage to run for (approx) 19km ,1’23:10 .
At the end i the rest of the guys ran 35km for that day , for me its just to get some rest for my left knee to heal as i can afford to get injury now .
Monday i will rest then Tuesday i will start a long easy run as this week i will try to cover a lot of mileage as the week is a holiday week ..

Easy run

Now trying to recover from the 30k race ... did easy run today for 30min , i couldnt go more as my body was still in pains .. heavy legs also ... but im sure gonna be fine by friday to start my long runs again as i want to be ready for the next race ..

Race Report

Pacesetters Great Eastern 30km

This is the 2nd time 30km race is been hald as preperation for the KL International Marathon so i know it was a great platform to see what i could do at 30km then i will be able to either train harder or improve on my time before the full marathon .
After putting up some mileage for the pass few weeks it was time to test how far i could go .

Race day :
Couldn’t sleep well as i was busy thinking of the strategy that i will used in the race as the route for the 30km race is always challenging , arrive at lake garden got change and proceed to the starting point as it was almost time to start the race , mate some friends and chat having fun just to take away the tension, got the first ribon after reporting .
I was surprise to see a large turn out for this event there i know i would have to fight my way to finish in the top 10 .

Race :
Started normal this time as i didnt want to start slow so that i dont push myself so hard althrough the race , i keep up with leading group which included the defening champion from last year two Kenya runners after a few meters i realise that the group where not going faster like i expected so i just follow not to over run my energy at the early stage of the race . By the time we get to the first water station we where still feeling fresh before taking on the hill ,be the time we get round the double hill it was still dark and then it was time to get to hartamas for the final 20km . It was fun seeing alot of people trying to tackel this route ,lots of friends chearing me on to give a push and go for it and in the end i did my best time in this race coming home 6 in the time of 2’01:10 .
Now i know that when i go for the marathon i can go under 2 hours at 30km mark so what i have to work on will be to over come the mental endurance of the remaining 12 km in a full marathon .

Conculsion :
It was a very well organise race ,the route was good giving people that have never try the kl marathon of what the could expect in march. The traffik was well control , water station was good we had lots of water and endurance drink on the way and the power gel was given so i didnt have to used my power gel which i always carry if im taking on a long distance race, but there should have been a very last water station in 2km to finish as that is very important as some runners would have love to dehydrate for the final push to the finish line.
I hope to be back again next year as this race is very good for the marathon preperation .
Thanks to all the people that make it possible see you all in KL Marathon 2007.