De true Runner

Fastwitch 3 Arrival..

2008-07-04T18:23:00.003+08:00

Finally i got the Saucony fastwitch 3 for racing. Im very happy as this my first racing shoe for 2008.Looking forward to giving out my very best performance in the coming road races.
Looking forward to the Ipoh International Run 2008, Going for the 3rd year in this event.

July

2008-07-02T10:46:00.000+08:00

Month of July is always the most busy on the of racing here in Malaysia and around south east aisa.
The Surich team is looking forward for a good racing in the next few weeks.
Happy Running Friends

Shah Alam adidas King of the Road 2008

2008-05-31T09:21:00.002+08:00

KENYANS RUNNERS BEATEN BY INDIANS AT PD 21KM !!!

2008-05-31T09:20:00.000+08:00

Got the news few days ago by Jeremy who manages some Kenyans, confirmed today by one of my Kenyan's friend that two Kenyan runners (1 man & 1 lady) have been beaten during the race last sunday at PD 21K by some indians waiting for them on the road side. They reported to police but nothing. My friend told me also that Muniandy was picked up by a white car during the race and let few kilometers before the finish to be position 2. Even with a car can't beat the Kenyan. But normally he can't beat none of them. For Pacesetters 15k, his "managers" asked Richard to ask the Kenyans to let him win coz New Balance is his sponsor.For Kuantan beach run, the organizer decided this week not to let foreigners to run except the one who have working permit. Last week, it was ok and now no. I guess the same person who complained at Orange run, who organized to beat the Kenyan, who pushed last year the organizer in Langkawi at the last minute not to let the Kenyans to run is behind that again, like that his runner can win international & Malaysian prizes on sunday. When i read the Kuantan form introduction "Kuantan beach run is anticipated by local and international runners from all over the world..." bullshit. Why do they put International prize if they can't run the race?The 2 Kenyans beaten are now scared to run in Malaysia. I ran in many countries but it's the 1st time i see that. In Europe, we have between 500 & 800 Kenyans who run the races n never things like that happen. And we have also Ethiopians, Moroccans, Russians...I think these guys should be prohibited to participate to the race after what happened in PD.courtesy from Jean Pierre/Peter LAUTREDOUX

Adidas King of the Road 2008

2008-05-30T13:19:00.001+08:00

The adidas king of the Road 2008 will now be held in Shah Alam on the 10th August 2008 and it will be a 22.7 km ran & will incorporate 10km, 7km & 5km.

Entry forms will be out by the end of this month. Pls help me to push off this info to your other friends.

Our plan to organize the event for the second on the NPE encountered similar fate as the Penang International Marathon.

Hoping to see you & your running buddies at the start line on the 10th August 2008

Krishnan
adidas Malaysia

NB 15k

2008-05-16T11:06:00.002+08:00

Getting ready for another NB 15k run in 2008, Every year i train very less for this race as it normally the race i used to start my running season.With the time i will get im going to start training very hard to improve only after the NB 15k.
Looking forward to meet my running friends come sunday 18 may 2008..

By pm26

Great Eastern Pacesetters 30K

2008-01-28T14:47:00.000+08:00

Champion: Hilary Kiplemboi Lagat
4th Place: Richard Habeya@Pm26

Richard,Wilison,Hilary and Ahmid

Ahmid,Wilison,Richard,Hilary

SuRich Team at Great Eastern Pacesetters 30k

Clark Freeport International Marathon 2008

2008-01-28T13:57:00.000+08:00

Jan 13

Clark Freeport International Marathon 2008 was held in Clark ,Philipines. SuRich Atheltics was represented by the following Elite Team
1. Hilary Kiplemboi Lagat
2. Wilison Songok
3. Philip Ronoh

The Full Marathon race was won by our very own Elite Runner
Hilary Kiplemboi Lagat with the time of 2'26:29.
Wilison Songok came in a distance 7 place and the 10km race was won by Philip Ronoh 31:57.

SuRich Athletics

2008-01-28T12:40:00.000+08:00

Getting into Sports Management hasn't been an easy ride .I have passed through alot of ups and down a still trying to get used to the situation. Getting SuRich Athletes to the top of Road Running is still a long way to go. We are focus on making this year a good year.

Surich is learning how to be champion and how to create Champions from the unknown.
I order to achieve this we have series of events line up for our athletes and we look forward to them to perform at their best.

2008.

We have been able to move faster than we thought and things are looking good right now .
Im working really had to make sure that athletes from SuRich are good and can perform well with proper training program here in Malaysia.Surich has got little Sponsorship from Adidas Malaysia and we looking forward for more things to come.

Our Athletes have won races in South east asia and we are looking forward to the up coming full marathon.

2007-12-01T23:47:00.000+08:00

Back To Blogging

Im back again

2007-08-09T13:10:00.000+08:00

SO lazy to Blog.. alot to write about ..

KL Marathon 2007 Race Report

2007-03-23T23:59:00.000+08:00

I was looking forward to have a good race and pace good with my new saucony racer ,as i try to learn how to run a good marathon But it all went wrong for me and my strategy . But i was just happey to finish the race at the end with my never say quite mentality .
Arrive at the marathon venue at 4am with my friends from Kenya then change went to warm up as the race was just about to start in less than 30min,my aim was to follow the leading lady there i wiould be able to used her pace in the begining then when im ok i could push to the finish with few km to go.
It all went wrong when the started after 3km i realise that my pace was slower then my normal race pace , since iwas comfortable with it i just thought it was normal that i would be strong towards the end of the raceat 10km mark i was 5min slower already i drink a lots of water as it was so humid that monring making it so uncomfortable for me.then i could follow the leading lady as she was far ahead of me , at half way point i was 7min slower from my previous time there i thought how can i catchup as my body was getting heavy at 30 km me lost 11min already so poor i was as i started to strugle along the way till i got right to 3 km to go there i got cramp and had to stop for a while how will i be able to run my target time start to run again but in 2.5km i spend 19min oh God its so bad now ...i had no problem with my shoe as the Saucony was good for the race in the end i was just too happy to see the finish line ..at the time of
3hrs 11min 30sec .In the end i was happy to just finish another marathon .
Conclusion: I feel i didnt really did enough speed work or get the body into racing shape as the race approaching. as my first 5km was slower then i normally do .Now i learn more and will try to improve .

Kl marathon

2007-03-16T17:26:00.000+08:00

After a long wait .Now the race day is here and it time to run out what we all train for .
I hope to meet my target in this race .See you guys on sunday

Smart Tunnel run 11/3/2007

2007-03-12T10:47:00.000+08:00

I never wanted to run this Smart Tunnel race as it was just a week from KL Marathon too close,but coach say we should run it after weeks of training and long run we now need a short race to sharpen up for the marathon.

Jeremi and I went to the race and after meet friends and taking photo it was time for my alsway late warm up before went to start the race .
I heard the distance is 13.3km i don't have to push or chase anyone as i want to recover as soon as possible .The race was delay for some reasons i don't know ..so be the time it go started people where tryining to fine way pass the trafic then run so km before going into the tunnel .. wow there was a hot warm air coming from the tunnel running inside the tunnel was like running in the hot sun with temprature about 30 deg.. i try to maintain my pace as much as i could but this thai runner came and want to over take me then i say this i can not let it be .. becos later more people going to come pass me the i will lose ground .

I just follow and follow him and the knows so i over take him lead for a while beofore he recovery to take the lead again with this we where able to pass 2 runners along the way by the time we make the u turn i know i have to push away if not that guy will beat me.

With the new Saucony fast grid racing shoe i feel so comfortable and stable in the run trying to maintain the rythme all through till the later [art of the race in the tunnel that i notice this indian guy catching up with me so fast so i had to double up my pace till i came out of the tunnel then he caught up with me and say come on richard .. i know we are almost going to finish i still feel good and strong so i just go with his pace till 100m to finish i just sprint to finish from him .i finish in the time of 51:57s just about 4 min pace,position 12 .

I notice that since i havent been taking part in the short 10km run for a long time,i have not improve on my time for that distance as i should have been faster than my finishing time .. but i satisfy with the time as itthe pace i want to used for the marathon .
I hope to get my target this coming sunday in the marathon.

Easy Run

2007-03-09T12:33:00.000+08:00

Few days to a major race is never easy, today i manage to run very easy around my area for about 45 min ,trying to check if feeling any pains .Very well no pain in the body so very nice . Now still worried about what pace i should do in the marathon .I dont want to go too fast not to break down before the finish line or i dont want to be too slow as i wont be able to cover the grounds i have lost .I hope to sort this out by monday maybe i asked my coach for advice ..yeah i know what he will say .Richard dont go so fast in the begining as you know there is still a long way to go ...so i will stick by that negetive split will be just fine ..Target Time 2 hrs 46min..

SAUCONY RUNNER

2007-03-08T13:14:00.000+08:00

Klim 2007

2007-03-08T12:19:00.000+08:00

I haven't come on here for a long time now ,maybe i have been just busy with my preperation for the KLIM 2007. Now its few day to the race and im begining to feel the heat .Is it tension ? or i'm i just under pressure to run a PR this time .
Last week coach say if i can PR next week then he's gonna buy me a bigger breakfast after the race but would i be able to eat if i push so hard in the race ? I know whats is like when one finish a full marathon ..so bad .
With all the preperation and the sponsorship of saucony racing kits i got , I shall do well this time around . Now i want to rest as much as i could so that i can be fresh next week .
As tune up for the Klim i shall be at the tunnel run this sunday as its going to be 16km race so i shall know what time i can do and hope to recover just in time for the marathon .

tuesday track

2007-01-31T12:51:00.000+08:00

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

2007-01-29T12:09:00.000+08:00

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

2007-01-24T13:21:00.000+08:00

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

2007-01-22T15:43:00.000+08:00

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.

Singapore Marathon 2006

2006-11-27T15:29:00.000+08:00

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

hello

2006-11-01T14:28:00.000+08:00

Its a long i write things here . well i have been busy running around soon i will get nice stuf post up here ..

7 Weeks To Putrajaya Marathon

2006-07-11T14:52:00.000+08:00

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.

Thursday TrackTraining.

2006-07-07T14:21:00.000+08:00

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

Tuesday track

2006-07-05T14:51:00.000+08:00

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)

Ipoh Half Marathon Race Report

2006-07-03T14:16:00.000+08:00

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 .

So long

2006-06-10T14:44:00.000+08:00

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 .

Im back

2006-04-17T14:25:00.000+08:00

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.

KLIM 2006

2006-03-07T17:01:00.000+08:00

Me in action.....running with cramp on both legs

Post Race Report.

2006-03-07T16:29:00.000+08:00

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

Lake Gardens

2006-02-26T15:31:00.000+08:00

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

Hard Weekend

2006-02-12T19:33:00.000+08:00

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

Circuit and long run

2006-02-10T17:28:00.000+08:00

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 ....

Gym

2006-02-01T23:36:00.000+08:00

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

Tuesday Track

2006-02-01T22:58:00.000+08:00

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

Saturday Lake Garden Run

2006-01-28T22:39:00.000+08:00

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

2006-01-23T22:46:00.000+08:00

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

2006-01-19T12:31:00.000+08:00

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

2006-01-17T11:41:00.000+08:00

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

2006-01-15T12:25:00.000+08:00

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

2006-01-09T12:30:00.000+08:00

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 )

2006-01-07T19:34:00.000+08:00

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

2006-01-06T12:30:00.000+08:00

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

2006-01-05T12:03:00.000+08:00

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

2006-01-04T02:10:00.000+08:00

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

2006-01-04T01:13:00.000+08:00

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

2006-01-04T00:25:00.000+08:00

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 !!!!!!

Tuesday Track

2005-12-14T11:32:00.000+08:00

The track training was good , just did 3000m 2 times cos it was about to rain so the coach had to change plans on what he had in mine to do .

split time

71/2 laps - 11:14s
71/2 laps - 11:10s

total 15 laps - 22:24s

KLIM 2006

2005-12-13T11:16:00.000+08:00

I went to FTAAA yesterday and i took up KLIM 2006 form im signing up for hmmm...
dont know maybe i will try full marathon.....

brought 2 u by pm36

Morning Run.

2005-12-13T10:48:00.001+08:00

It has been a while since i last take up the challenge on my fevorite running route, for the pass weeks i had try to wake up early so that i could run but i alway feel so lazy about it why because since i started training with my friends i fine it easy and getting used to it now.So last night i had to stay up all night till this morning.

For the route the distance is about 17.6km with hills , its has not been easy running it and since this year i had try to break my own time or improving on the previous time i set before .
This distance my best time i set three months ago was 1'09:36s that was in september before i went for Pj half marathon.

Today i started quite slow as coach been telling me not to push hard in the starting after 5km i just went for it because my body was feeling great , at 10km i feel a little bit tired but i had to maintain my pace which is very good. i went to the hill feel good climbing and coming down ... so i kick for home breaking my previous time by 6 min plus at the end i still feel so good that i could have go on .

Split Time

5 km - 19:28s
7 km - 26:46s
8 km - 30: 15s
9 km - 34: 02s
10 km - 37: 49s
15 km - 55: 46s
17.6 km - 1"03:26s

brought to u by pm36

Tuesday morning

2005-12-06T11:52:00.000+08:00

I had in mine to do a long run today but i feel so lazy as i sleep back when i woke up again it was already 7 am , hmmm so bad but i still force myself out of the bed to work out .I ran 13 laps this morning at i slow pace maybe still feeling sleepy mah .I’ll train in the evening again again so time to go home to continue my sleep as i got no class today .
Split Time
5 laps 9:30
10 laps 18 : 31
13 laps 22.: 52

monday

2005-12-06T11:49:00.000+08:00

Its just 2 weeks to mizona 10k run which i sign up . The lastrace of the year and i want to perform well in the race to end up the year.Monday evening trianing so tiring as i try to run 25 laps in 40min 54s , first i started slowly but i guess i waas lossing time so i increase my pace but after 12 ½ laps i did 20 : 34 so i knew i was going to finish at 40 min .I really like the way i run now cos i try as much as i could to maintain my pace through out the distance .Split Time

1 lap - 1: 49s
5 laps – 8 : 34s
10 laps – 16 : 31
20laps - 32 : 55
25 laps –40 : 54s

today run

2005-11-30T12:53:00.000+08:00

Today run was the most tired run i have ever done aprt from doing a competion .
Did 40m20s before the Coach and gang came .
Train with coach for the next 40min .

Split Time
warm up 4 laps

25 laps -- 40m 20s

5 laps -- 7m 42

5 laps -- 7m 40

5laps -- 7m 39

5 laps -- 8m

5 laps -- 9m

Evening run

2005-11-29T13:22:00.000+08:00

Just did a 10 000m run yesterday so tired and today i have to do the samething again and try to see if i could better my timing .

25 laps = 10 000m

1 lap - 1:40
12.5 laps - 20:12
25 laps - 40: 36

2005-11-25T12:44:00.000+08:00

Thursday two session training .

Morning sessionToday i did alot and be evening i was already tried but still had to try and finish in time what i had in mine todo that day.In the morning i went for 10k run ,i was surprise cos i went so fast as if i was in a compition .
Last week i did 10,000m in 42 min but today it was different as i finish in 37.45s cutting out almost 5min from last week I can say its a good thing to come cos im looking forward to running 35 min in 10k before the end of the year , in mizona 10k run next month i have to achive the set time .

Evening session
Arrive at the track by 5:15pm and got ready for the evening track training , since i want to improve on my standard i have in mine to run another 10k before coach and the rest come . Make a two laps warm up then i started after 2000m i couldnt meet up with the set time i was targeting i stop running , then i try again for the second time another 2000m i still did the same time , what was the reson i dont know i felt so tired running and running alone there was no one to motivate me .I took some rest before other arrive so i had to join coach again to train as i dont want tobe left out in what he had to offer today .Coach training was tough and i had to pace with Pm1 through out the training sesion i had a good train , hope i train like this next week .
Split time:
10k – 37.45s
2k - 7: 55s
2k - 7: 55s

10,000m

2005-11-18T11:55:00.000+08:00

This was my first 10,000m run on the track ,i didnt know what time i was gonna run but i knew that i would have to go round for 25 times . I knew that the world record for this was around 26 min plus so i had a time to set for myself then i try to workand improve as i progress on my training .It wasnt an easy run as i had to pace myself at 1'57sec in the first lap then at 5000m i did 22' 24s .Although it wasnt a smooth run cos of so many distraction i manage to incress my pace in the second quater to finish the 25 laps in 42'58sec . With this i know i m going to work on my time so that before the end of the year i would be able to achive my set goal that is running 10 000m in 32min,now i got to cut out 10min in a short while .Very tough indeed.

Since i had finish my work out i had to join Coach and the gang for training as i still had so my enrgy left with me .
After training for about 2hrs i was tried and ready to go home .
My split time
5000m - 22:24s
5000m - 20 :34s
10,000m- 42:58s

2 training (with coach)
6 laps- /1:34/ 1: 32/ 1:30/ 1::30/ 1:29/ 1:29/.
5 laps / 1:29/ 1:28/ 1:29/ 1:29/ 1:28/
4 laps / 1:24/ 1:24/ 1:26/: 1:29/

Pacesetters 30 k practise run

2005-11-13T11:12:00.000+08:00

Its was the first long run i had in months , and was wondering how im gonna run today .
Got to taski padana by 5:00am to see so many pacesetters members there , meet up with ronnie actually i had in mine to run with him today through out the race today but Oops he's gone to meet coach and help out .

We start at 5:30am just easy run and no push for 30k after a while it was so slow for me then i had to push a little more than the pace others where running . For every training is a competion so i have to be at my best so that i could meet up with the standard .
Its was a bit tough tough but i try as much as i could to get a good pace not a perfect race but people where saying i want fast i finish the race in 2:33min just nice to get back to training again .

I need to do more long runs before singarpore marathon then i'll be fine .

Start of Training

2005-11-10T13:30:00.000+08:00

Its been a long time since i last update this blog although nothing has happen yet here i was just resting for the past 7 weeks so i used the opportunity to sleep and rest all my injury that i might have got during the season .
Now i just started a light training its hard alittle cos my body is not upto the standered yet i dont want to push myself but i know the challenge that im getting into this end of the year .
Not its back to normal training with long runs coming soon and time trials i hope i can meet up my target time tghis time around , my mine focus is to run half maraton i dont want to rush into a Full marathon yet until i know i could meet the target time of 2hrs .30min . For now its short distance runs and half marathon till i can be strong enough to challenge for the marathon .
Its not that i can finish a full marathon but i dont what to push my self too hard for it . but for now its to try and be fast and run 10k or 6 miles in 33.min and half maraton in 1 hr 13min , its a hard target but i’ll try to be prepered .
So guys i’ll be updating my train time here so look for the next update after todays training on the track wih the guys that r going to run singarpore marathon .

Shah Alam 10k

2005-09-25T22:19:00.000+08:00

I knew that this was gonna be a tough race for me as i havent preper for it , since the start of the week i didn't train not even workout,as i was in pains .
Yes started fine but after 2km there was no more enrgy to run so had run and let the better people pass me .
After 5 km i start walking as i was so tired and burn out .Was so happy to get to the finishing .just wanted to go home and have some rest for myself .
I still finish good i guess i knew i could have run 35min there at shah alam but i have to that for next year .
My season is over now ,i wont be going to Johor 2nd link run but i want to run at singapore marathon .
My split time
4km > 17.45sec
7km > 28.32sec
10km> 41.28sec

Pains

2005-09-22T22:48:00.000+08:00

Just few days to Shah Alam run im not still sure if i will take part as i havent been able to train . I m having a serious pains on my leg after playing football on tuesday .
I guess i wont be at my best if i had to run . but i'll try my best and see what i will take on that day .
Hope to see the guys there as well, even though there will be a lot of runs and walk that day ....
See u guys later

PJ Half Marathon Race Report

2005-09-20T10:47:00.000+08:00

How would i say , this was my best race for the year or was it cos of the heavy rain that gave me a little power .
I dont know cos i was surprise with my performance , this was going to be my 2nd pj half marathon so in my mine i knew that i had to improve on my last year performance that i came home 60th position.

Arrive early and report in time went for warm up , then to starting line suprise to hear the gun then set my watch .the race start im my mine i had a plan which was to better my time from putrajaya , as usual ran with the main guys then i saw that after 1 km we in fornt and there was no much challange from poeple in the back so the elite group break away which i had to follow up if not the gap will be much bigger .

It was tough to hang on to my position for most part of the race ,i took my first drink after 10k and 12k as i have been working on this through out the week , chasing down the guys in front was the most difficult job for me cos the more i increase my pace the more the get far from me . then came the rain which i say was a blessing cos for me it makes me stronger as i did train in the early morning rain last week before putrajaya , so was used to it .
With my current time on train i knew i was in touch with the guys in front . i really push during the rain as my body was getting heavy .At 18k i just took a pip at my time as i havent done so the whole race and it was 1.14.46 i knew the fisrt guy has finish although i was not so sure of the distance marker as it was confusing .
I got to the finishing at 1.25.28 from my watch and was 7th . This was my best time and with a lots of improvement , hope to maintain or better my record next time i race here .
Im look for ward to the next race at Johor ..........

My spilt time.
1k > 3.14sec
2k > 6.40sec
18k> 1.14.46sec
21k> 1.25.28sec

Pj half marathon 2005

2005-09-16T12:09:00.000+08:00

PJ Half Marathon 2005, i was sick for few days now with fever , but im getting better sure i'll be there at pj half marathon . just finish my final training for the week and i guess im ready even though i dont feel 100% fit but i try to better my record last time out.

hope to meet up with friends and have a good time ...
Stay tune for the race report next week......

Putra Jaya Half Marathon 2005

2005-09-11T22:38:00.000+08:00

Before this race i knew it was going to be tough race for all the runners ,i dont know the course but what i have in my mine is to run 21k .
Got there on time with the help of my friend , warm up, there where so many runners here and there . Yeah it was going to be a big race . report about 5min to the start try to move up in front so that i wont be hold up in traffic and lose time.
Start the race at 7am and i knew that i have to finish before 8.30am to avoid the sun , as i guess i was in the crowd for the first kilometer , there where so many runners a head of me and it was gonna be a hard work to catch them or even pass . I lose my position so many time and i guess i was losing time too , my body was ok and i feel good running cos i did a lots of training for 21k during the week .
At 10k i did 39 min and at 11k i did 44.04min as i had little time to check on my watch from here i knew that i got 10k more to go so i say 40 min which will putme around 1hr 24 or 1hr 25min , got charge up and i couldnt count how many people i pass .I nearly got choke by a power bar while trying to take some luckly there was a water station near by so i had to drink some water for relief . Climbing the hill here and there was good i didnt have much difficulty climbing them and running down with speed .
At 15k i made it 1 hr for the first time in a competion i lose a little time in the remaining 6k to finish . at the end i had to do one last sprint to pass this guy i was chasing for about 2km it was nice as the crowd was cheering on i like it .
As this race is over now i have learn a lot and need to improve on my time in the coming race in PJ half marathon .. hopefully i can run in 1hr 20 min ...

My split Time
1km > 3.14
10km > 39.43
11km > 44.04
12km > 48.06
15km >1.00.38
17km >1.09.20
19km >1.18.52
21.1km >1.26.20
position 39

10.7k Adidas King of The Road 2005

2005-09-05T10:25:00.000+08:00

This was to be my best race cos i did had a target to meet after a training to run inside 17min for 5k .

Race day.. got there on time just had a drink and more drink cos i was so thisrty that morning took some rest as if i wasnt running , 15min to start i went to warm up and went to the starting line .

Starting the race with few fast runners cos i was to finish on a high note . i even encourage two guys to meet up with me during the first few km.
there where so many hill to climb , climb up and down i losing time and position till all my legs where getting heavy.
I push and push just to meet up my time that was the most important thing to me at the moment , towards the finish one guy pass me i try to respond but can not cos my legs so heavy and i feel sick ,i had to hold on to the end .

I can say with the level of the race and how tough it was with all the very good runners in malaysia i say my performance was good .
Im back to training to day for the next race this weekend ..

My spilt time at the km mark by adidas.....

700m - 2.43
4k - 15.02
8k - 33.48
10.7 - 42.21

so i ran exactly 10k for 39.13 min so now i have to improve on that before putarjaya this weekend .

5 Days to KOTR

2005-08-30T16:37:00.000+08:00

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 .

Training program for the next races

2005-08-19T15:21:00.000+08:00

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

2005-08-09T11:54:00.000+08:00

Larian pangguna 10 km race report

2005-08-09T11:21:00.000+08:00

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

Klang 10km race report

2005-08-09T11:20:00.000+08:00

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

Klang 10km

2005-08-09T11:19:00.000+08:00

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 !

Melaka Race report 2005

2005-08-09T11:18:00.000+08:00

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 .......

New

2005-08-02T04:56:00.000+08:00

Just want to welcome everyone to my blog , and say u guys have fun going through it .