Friday, February 25, 2005
Temptation! Temptation!
Went to Kampung Pandan this evening. The initial plan was to see the gang run. In the end, I couldn't resist the temptation and started joining them.
Quickly warming up for 2 rounds. Then, Coach told us to follow his following menu:
1) 400m easy jog.
2) 2km fartlek with odd laps @ 75% pace & even laps slow pace - my split 1'51", 1'46" & 1'43" for respective odd laps.
3) 3km time trial (Again?! Twice on alternate day?) - my split 1'42", 1'43", 1'42", 1'41", 1'41", 1'40", 1'38" & 46". Total time 12'33".
4) 400m x 4 @ 80% pace - my split 1'51", 1'44", 1'42" & 1'19".
Total mileage = 7.8km.
Quickly warming up for 2 rounds. Then, Coach told us to follow his following menu:
1) 400m easy jog.
2) 2km fartlek with odd laps @ 75% pace & even laps slow pace - my split 1'51", 1'46" & 1'43" for respective odd laps.
3) 3km time trial (Again?! Twice on alternate day?) - my split 1'42", 1'43", 1'42", 1'41", 1'41", 1'40", 1'38" & 46". Total time 12'33".
4) 400m x 4 @ 80% pace - my split 1'51", 1'44", 1'42" & 1'19".
Total mileage = 7.8km.
Tapering Down...
10 more days to go before the KLIM. Starting to cut down my mileage.
Did an easy work-out at Tasik Permaisuri this morning at 8.20am. The purpose is to acclimatize to the temperature at this hour. I expect to finish my race between 8.30am and 9.00am.
Covered 5 laps with a distance of 6.5km in 34'45".
My split:
1) 7'12"
2) 7'9"
3) 7'0"
4) 6'54"
5) 6'30"
Did an easy work-out at Tasik Permaisuri this morning at 8.20am. The purpose is to acclimatize to the temperature at this hour. I expect to finish my race between 8.30am and 9.00am.
Covered 5 laps with a distance of 6.5km in 34'45".
My split:
1) 7'12"
2) 7'9"
3) 7'0"
4) 6'54"
5) 6'30"
Thursday, February 24, 2005
Speed Work-Out
Yesterday's weather was real hot and humid. So was the Kampung Pandan Track running gangs. Most of the good runners turned up and were in high spirit!
I had my 2km warm-up run before the "main menu" of the day:
i) 3 laps fartlek @ 100m fast & 100m slow.
ii) 800m with 1st lap @ 50% effort & 2nd lap @ 90%.
iii) 3km. My split time was 1'40", 1'41", 1'41", 1'41", 1'41", 1'41", 1'41", 49". Total time : 12'35".
iv) 400 x 5. My split time was 1'38", 1'32", 1'30", 1'29", 1'19".
v) Warm down 1.6km
Total mileage = 10.6km.
Coach reminded us to load with protein from Mon to Wed and carbohydrate from Thu to Sat. Drink more water on Sat. Have a good sleep on Fri and a nap on Sat as difficulty to sleep on the eve of a marathon race is a norm. Take good care, all my friends!
I had my 2km warm-up run before the "main menu" of the day:
i) 3 laps fartlek @ 100m fast & 100m slow.
ii) 800m with 1st lap @ 50% effort & 2nd lap @ 90%.
iii) 3km. My split time was 1'40", 1'41", 1'41", 1'41", 1'41", 1'41", 1'41", 49". Total time : 12'35".
iv) 400 x 5. My split time was 1'38", 1'32", 1'30", 1'29", 1'19".
v) Warm down 1.6km
Total mileage = 10.6km.
Coach reminded us to load with protein from Mon to Wed and carbohydrate from Thu to Sat. Drink more water on Sat. Have a good sleep on Fri and a nap on Sat as difficulty to sleep on the eve of a marathon race is a norm. Take good care, all my friends!
Wednesday, February 23, 2005
Monday, February 21, 2005
Season Best at Hartamas
6.05am. Thomas, Adam and I started our Sunday long run. Wai Mun joined another group going to Hockey Stadium route. Three of us decided to run the 20km-Hartamas instead.
It was around 20-22 degree Celsius with slight breeze. Good for long distance running.
Thomas, our 2004 Sydney Marathon best runner with a time of 3:55:31, was leading the way. This guy is real good at hills. He would surge ahead and attacked all the hills. Adam, one of the most experienced marathoners in PACM with a PB around 3:20 just followed closely behind me. We reached Hartamas at 48'49".
Quickly taking a sip of water, I made a U-turn back and was leading all the way. My body condition was good and should be ready for the KLIM in exactly 2 weeks time. I ended my run with a SB time of 1:35:26. Average speed is 4'47".
It was around 20-22 degree Celsius with slight breeze. Good for long distance running.
Thomas, our 2004 Sydney Marathon best runner with a time of 3:55:31, was leading the way. This guy is real good at hills. He would surge ahead and attacked all the hills. Adam, one of the most experienced marathoners in PACM with a PB around 3:20 just followed closely behind me. We reached Hartamas at 48'49".
Quickly taking a sip of water, I made a U-turn back and was leading all the way. My body condition was good and should be ready for the KLIM in exactly 2 weeks time. I ended my run with a SB time of 1:35:26. Average speed is 4'47".
Saturday, February 19, 2005
Sauna at Tasik Permaisuri
Did 10 laps at Tasik Permaisuri this evening. The weather was very hot. Could feel the heat from the ground and the lake. Could also smell the dry grass. Yet, there were quite a lot of people running around. So sick of people who like to block the already narrow running track...Grrrrrr!
Total distance covered : 13km
Total time : 1:03'17"
Average speed : 4' 51" per km
Total distance covered : 13km
Total time : 1:03'17"
Average speed : 4' 51" per km
Friday, February 18, 2005
Tuesday, February 15, 2005
Happy Valentine
Happy Valentine, dear runners.
Also, I wish to take this opportunity to say "I Love You" to my dearest wife, Wai Mun. I really appreciate your companion for the last 4 years + and am looking forward to more years to come. I will always remember and cherish the day we first met, our courting days, our special wedding dinner and exciting daily activites. Thank you, thank you for the sweet memories!
Also, I wish to take this opportunity to say "I Love You" to my dearest wife, Wai Mun. I really appreciate your companion for the last 4 years + and am looking forward to more years to come. I will always remember and cherish the day we first met, our courting days, our special wedding dinner and exciting daily activites. Thank you, thank you for the sweet memories!
Monday, February 14, 2005
Last Longest Run Prior To KLIM
This morning at 5.35am, we started our 30km run organised by the Pacesetters Athletics Club Malaysia (PACM). About 200 runners turned up for the run. I would consider this as an overwhelming response as I believe some city folks have yet to come back from their hometowns. Furthermore, it was raining cat and dog since 1am. Everyone was soaking wet yet nobody was complaining. That's runners!
I did not sleep well last night. In fact, I did not sleep at all. But I'm fine with it as I believe once a while, we need to train our body to prepare to run under such circumstances.
I started cautiously as I did not have a proper warm-up and stretching due to the rain. Nevertheless, as I ran on, my pace was getting faster. I tried to maintain my pace at 5' per km throughout the run.
I reached Hartamas at 51' and finally finished the 30km trial run at 2:30:21. Achieved my goal of the day and must now catch up with my sleep/rest. Ciao!
I did not sleep well last night. In fact, I did not sleep at all. But I'm fine with it as I believe once a while, we need to train our body to prepare to run under such circumstances.
I started cautiously as I did not have a proper warm-up and stretching due to the rain. Nevertheless, as I ran on, my pace was getting faster. I tried to maintain my pace at 5' per km throughout the run.
I reached Hartamas at 51' and finally finished the 30km trial run at 2:30:21. Achieved my goal of the day and must now catch up with my sleep/rest. Ciao!
Friday, February 11, 2005
Gong Xi Fa Cai Run
Gong Xi Fa Cai! May the year of Rooster bring lots of good health, abundance of joy and overflowing prosperity. Also, may all runners improve their PB and stay fit & injury-free always.
Wai Mun and I have been running together even though it's the first day of Chinese New Year! No break for us. In fact, we enjoyed the run so much as though it is our Sunday run. There was less traffic and the air was fresher. Kuala Lumpur is always deserted when it comes to a long holiday. No complain about it!
Together with a small group of Pacesetters members, we celebrated the CNY with an easy run to Double Hill with a distance of around 11km.
Wai Mun and I have been running together even though it's the first day of Chinese New Year! No break for us. In fact, we enjoyed the run so much as though it is our Sunday run. There was less traffic and the air was fresher. Kuala Lumpur is always deserted when it comes to a long holiday. No complain about it!
Together with a small group of Pacesetters members, we celebrated the CNY with an easy run to Double Hill with a distance of around 11km.
Thursday, February 10, 2005
Monday, February 07, 2005
What A 36km Run!
Started at 6am sharp. One of my buddies, Chee Chung decided to pace me this morning. We ran casually and once a while would chat about the coming KLIM. I told him how I wish the organiser would change the course of KLIM to our training course which has less traffic and a better and greener environment.
We reached Petronas station (about 10km) in Hartamas in 52'. Making a reverse, we could see so many runners enthusiatically preparing for the KLIM. After reaching the government office, Chee Chung and I bid farewell as he was going for 25km today. Thereafter, I continued my journey and ran back to Hartamas.
My condition was superb until I reached 25km. At this point, I felt my thigh was a bit heavy and stiff. As there was no water station, I started to feel dehydrated. Finally I reached Bukit Aman car park ie. 30km at 2:32', a 2 minutes off my previous timing in the 30km trial on Jan 16.
After being offered a full bottle of water by my wife, I continued and ran inside the hilly Carcosa. Initially, it was tough as my leg started to work against me. However, at the last hill, I regained my composure and got back my rhythm. I pushed harder upon reaching the National Mosque and came back at a time of 3:03:53! My average speed was 5'7" per km.
Post mortem : Need to work on the strength of the leg.
We reached Petronas station (about 10km) in Hartamas in 52'. Making a reverse, we could see so many runners enthusiatically preparing for the KLIM. After reaching the government office, Chee Chung and I bid farewell as he was going for 25km today. Thereafter, I continued my journey and ran back to Hartamas.
My condition was superb until I reached 25km. At this point, I felt my thigh was a bit heavy and stiff. As there was no water station, I started to feel dehydrated. Finally I reached Bukit Aman car park ie. 30km at 2:32', a 2 minutes off my previous timing in the 30km trial on Jan 16.
After being offered a full bottle of water by my wife, I continued and ran inside the hilly Carcosa. Initially, it was tough as my leg started to work against me. However, at the last hill, I regained my composure and got back my rhythm. I pushed harder upon reaching the National Mosque and came back at a time of 3:03:53! My average speed was 5'7" per km.
Post mortem : Need to work on the strength of the leg.
Sunday, February 06, 2005
Revival at the Lion City
2004 was generally not a good year for me as I was down with injuries and hit by poor form. Nevertheless, I'm looking forward for a better 2005. My confidence was uplifted after my improved showing at the Singapore Marathon in Dec 2004.
As we lacked training, Wai Mun & I registered for the half-marathon event. I was hoping to do better than what I did in Sydney with a poor time of 1:58:52. Anything below 1:45 would be a bonus. As it turned out, I did 1:43:57! I felt like I had just hit the jackpot! Wai Mun also improved her time and finished at 1:53:17, 3 min off Sydney's time.
Here's the result analysis provided by the organiser:
Wai Mun
- For Half Marathon category: 256th place with 2526 entrants behind. About 9% of entrants ahead.
- By gender: 38th place with 740 entrants behind. About 5% of entrants ahead.
- By country: 11th place with 200 entrants behind. About 5% of entrants ahead.
- For the record, you were ahead of about 89% of male entrants.
John
- By Category: 109th place with 2673 entrants behind. About 4% of entrants ahead.
- By gender: 95th place with 1909 entrants behind. About 5% of entrants ahead.
- By country: 4th place with 207 entrants behind. About 1% of entrants ahead.
- For the record, you were ahead of about 98% of female entrants.
As we lacked training, Wai Mun & I registered for the half-marathon event. I was hoping to do better than what I did in Sydney with a poor time of 1:58:52. Anything below 1:45 would be a bonus. As it turned out, I did 1:43:57! I felt like I had just hit the jackpot! Wai Mun also improved her time and finished at 1:53:17, 3 min off Sydney's time.
Here's the result analysis provided by the organiser:
Wai Mun
- For Half Marathon category: 256th place with 2526 entrants behind. About 9% of entrants ahead.
- By gender: 38th place with 740 entrants behind. About 5% of entrants ahead.
- By country: 11th place with 200 entrants behind. About 5% of entrants ahead.
- For the record, you were ahead of about 89% of male entrants.
John
- By Category: 109th place with 2673 entrants behind. About 4% of entrants ahead.
- By gender: 95th place with 1909 entrants behind. About 5% of entrants ahead.
- By country: 4th place with 207 entrants behind. About 1% of entrants ahead.
- For the record, you were ahead of about 98% of female entrants.
Saturday, February 05, 2005
Rest, Rest and More Rest
Got a much needed rest yesterday. My back, tendon and knee have been my enermies lately. Pain, pain & pain. One of the reasons must be the different pair of shoe I have been wearing last one week.
Ran 5 laps at Permaisuri this morning at 33' 12". Ok, fitness is still there. Changed to the shoe I'm going to wear for the coming KLIM. Felt good.
Next thing I did was donating the "unlucky" shoe away. Hope the pain will go away with it! Went for a massage and acupuncture today. Looking forward to a speedy recovery.
Ran 5 laps at Permaisuri this morning at 33' 12". Ok, fitness is still there. Changed to the shoe I'm going to wear for the coming KLIM. Felt good.
Next thing I did was donating the "unlucky" shoe away. Hope the pain will go away with it! Went for a massage and acupuncture today. Looking forward to a speedy recovery.
Friday, February 04, 2005
Wednesday, February 02, 2005
Suffering at the Track
Today's FT Day - a public holiday for us in Kuala Lumpur. Have plenty of rest, drink and food. Thought today's track training would be an easy meat. It turned out to be the day I wish to forget as soon as possible!
Here's my programme at the track:
Warm up 2,000m
400m * 2 @50% effort = 800m
400m * 2 fartlek = 800m
800m * 8 = 6,400m
Warm down 800m
Total = 10.8km
800m timing:
1) 3'23" 2) 3'22" 3) 3'25" 4) 3'33" 5) 3'55" 6) 3'48" 7) 3'42" 8) 3'32"
Lesson learned - i) too fast too early.
ii) sign of a tired body?
iii) not yet recovered from my cold?
We shall see.
Here's my programme at the track:
Warm up 2,000m
400m * 2 @50% effort = 800m
400m * 2 fartlek = 800m
800m * 8 = 6,400m
Warm down 800m
Total = 10.8km
800m timing:
1) 3'23" 2) 3'22" 3) 3'25" 4) 3'33" 5) 3'55" 6) 3'48" 7) 3'42" 8) 3'32"
Lesson learned - i) too fast too early.
ii) sign of a tired body?
iii) not yet recovered from my cold?
We shall see.
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