9000KM of training mileage

Today I registered my 9005th kilometers ran into my running log. 5 years of running bring me lots of changes and I am glad that I am still keep going. Now I am using it as a transportation option to work. Daily commuting of 15km thru and fro and I planned to do this 3 to 4 times weekly. This removed some pressure to wake up 4am to login the required training mileage, but on the other hand add in pressure to restart the running momentum before the body fully recovered in the evening. So far, I completed this in past 4 weeks, logging in a decent 60+ km per week. The body seem like going to adapt to the new training approach, but I also observed some over-trained syndrome started to surface. Need to take extra caution to have more rest and stretching to avoid injury.

On the other hand, SCKLM / KSB issue caused me signed up to River Jungle Marathon in September. Now I had 4 full marathons in 3 months. If adding in the half marathon I signed up, I will be racing 4 FM plus 2 HM in the next 94 days. Seem like I am going to have a great time enjoying the rush in adrenaline in all these races, provided if I don’t injure myself. For sure, I won’t survive it I go all out in all 6 races. Some prioritization required here but I am obviously not really good in holding back. Let see how I survived these :) 

Start of a New Racing Season

18 more weeks to my yearly highlight race SCKLM, and now is the best time to start another round of training cycle. The previous training cycle actually dragged much longer than 18 weeks and it’s kind of back to back so often I felt drained after each major event I trained for. This time, I took 2 weeks off (almost totally off) from running, and went for shopping instead.

I got myself a pair of Merrell Bare Access 3, and a pair of Newton Distance 3, with good discount. With the good experience from R68 in Bare Access, I decided to explore my shoes running options. As there are lesser channel nowadays to get VFF in Malaysia, plus the build quality is deteriorating, I need some other options.

Bare Access 3 like its previous version, was a minimalist shoes. But it’s not really that minimalist anymore in this version. It’s heavier and harder soles; narrower in both toe box and arch area; make it more like a racing flat compared to the usual barefoot running shoes.

Distance 3 on the other side, with lots more cushioning and softer soles, flexible toes box (it’s still consider narrow, but the upper layer actually quite flexible and you won’t felt your toes restricted inside), with the strange feeling to running on those 5x lugs system.

Both shoes providing great stimulation to difference part of my legs muscles and also the workouts. Together with the 2 VFF, I am rotating shoes on daily basis. This also helped by taken away some routine from the running. As I am now so used to VFF, I usually just ran. I don’t check my gait, my posture, my form usually. But now I will need to adjust myself in every workout. Not to the extent of changing my gait, posture or form every time, but at least I am going thru my running form check list again. Lower back straight, kept those feet land below my centre of gravity, body lean forward, head upright, kept a high cadences, etc.. But with all these shoes added into my arsenal, now my wife started to question me regarding the number of running shoes I had :P

I will still follow the Hanson Marathon Method 18 weeks advanced training program and SCKLM will be my target race. 2015 SCKLM will be using the same route like 2014, I will be able to estimate and plan better to face the challenge now. Hence I am moving up my goal to finish this marathon in 345. Btw, this year the SCKLM sold out in record pace, only 4 days and all categories were filled. 6500 participants will be running full marathon. As this year the starting pen will be go by estimated finishing time (just estimated, no proof required), I don’t expect to have any issue at the starting point. 

The key challenge like last year, located at 37km when we joining the half marathon participant for the last 5km. I hope my training will allow me to go faster than 345, than the human traffic should still be manageable. The peak actually around 345-415, the full marathoners speeding at 5:20-6:03min/km pace will be facing the half marathoners who will be finishing around 2.5-3 hours with the 7 to 8min/km pace. The 1-2 min/km pace difference is too big so we will be blocked. The water station will be packed. I will make sure I run with my bottle this year, and padded up my elbows!

There are some races lining up in these 18 weeks, total of 2x half marathons (Seremban & Malaysian Day), and 1x full marathon (Kuching). All these races had their own target now aligned to my 345 goal.

Let’s train hard and aim high!

Training report: Training week 14, 15 & 16, MURA Challenge68 Route LSD

After the communication and arrangement with the house chores on Saturday, I totally dive into the heat training sessions. This week, I started the Saturday training only 10am. I spent 3 hours under the hot sun and the body was doing fine for the first 20km. After that auto defenced mode turned on and the body was heading to wherever the shades were. The racing attire was confirmed from this training. The NIKE We Run 2011 short sleeve t-shirt plus 2XU compressed short.

Week 14	Program	Done	Remark
Mon	Easy 9.7km	Easy 4.3km
Tue	Strength 2x 5km	Strength 2x 5km	Shorter recovery
Wed	Rest	Rest
Thu	Tempo 14.5km	12.6km	11km in tempo pace
Fri	Easy 9.7km	5.1km
Sat	Easy 16.1km	27.5km	Started 10am,  heat
Sun	Easy 16.1km	22.1km	Hill training
Total Done		83km

Training week 15 started with an easy run. The strength training is getting tough too mainly due to the fatigue were yet recovered from the weekend training. Special agenda was arranged for Saturday as the Sunday Challenge 68 route LSD was postponed, I will be looping in the stadium at noon time for heat training! The ultra-lady Fujii planned to do some crazy 9 hours LSD for her coming 12 hours race, so I joined her for some fun in the UM track. Arrived the stadium around 12pm, but it was occupied by some other event. We only started around 2pm. First 5km I was sticking very hard to my 6min/km long run pace. But after that, I need to cool down in the toilet because the heart rate went above 165BPM. The heat was unbearable. I was probably thrown the white tower if I did this training alone. But now as there was someone else in the training, I had no choice but to continue. I was still managed the pace until 15km, until I ran into the wall. The stomach filled with too much of water/Gatorade and I can’t swallow any food. I was dried and emptied. I even struggled to run 1 complete lap of 400m track. Seriously I need to relook into my hydration strategy, in this kind of heat condition. Finally, 30km done and 4 hours gone, I called it a day. But the ultra-lady still continued strongly. She over took me around 18km and never looked back. Obviously I still need lots of training in order to embarking ultra-running.

Week 15	Program	Done	Remark
Mon	Easy12. 9km	4.3km
Tue	Strength 3x 3.3km	Strength 3x 3.3km
Wed	Rest	Rest
Thu	Tempo 14.5km	10.6km	9km in tempo pace
Fri	Easy 11.3km	Rest
Sat	Easy 12.9km	30.1km	Started 2pm @ UM
Sun	Long 25.8km	13.6km	Easy pace
Total Done		72km

I was traveling on business in week 16. No running for the 5 days cause I was having some light fever. In fact the whole family was downed by fever and flu. Reached home on Friday night and still got some light fever (37degC) before my short workout. Lucky, the body temperature dropped to normal that evening. Decided I will still join the MURA LSD in Genting Sempah. 

The training run started around 5:45am and took the Challenge68 race route. It was 17km descending, then u turn and heading back to where we started. My game plan for the actual race was to cover this section in 4 hours. Hence I flied down the descending with 5.6min/km pace and completed the way out in 1:40. The main challenge came after the u turn, 17km incline. I was still go on with the planned pace until 11km ascending. Shifted gears to try out the run-walk strategy and I decided to call it a day after completed total of 30km. Saved the best part for the actual race day. Walked back to where we started, with a training of 904m elevation gain in the bag. Overall this part of the route is very fun to run. I am glad that I joined this rehearsal because I will not able to enjoy the scene come the actual race day.

Week 16	Program	Done	Remark
Mon	Easy 9.7km	Rest	Sick
Tue	Strength 4x 2.5km	Rest	Sick
Wed	Rest	Rest	Sick
Thu	Tempo 16.1km	Rest	Sick
Fri	Easy 9.7km	Rest	Sick
Sat	Easy 16.1km	5.2km
Sun	Easy 16.1km	33.6km	MURA Route LSD
Total Done		39km

Now, with another 2 weeks to the race, I finalized my game plan. The 8 hours finishing time look realistic now and I am sure I will go out hard to get that.

Meanwhile, I also signed up another short race even, the Kuala Kangsar 15km run. This year, the date shifted to 29 November and heard some changes in the starting point too. But one thing not changed, the cheap registration fees, RM20 for 10km and 15km. With the finisher package are similar to a full marathon event, the cheap registration fees make it really attractive. This is one of the small town race that very well organized and highly recommended if you looking for something difference compared to the usual KL/Selangor races. Click on below link to register.

Play hard! Race hard!

Training report: Training week 12 & 13, Heat & Hills Training

With the ambitious to add in the evening run, I started week 12. But lately the evening rain ruined the plan. Also I made effort to spend time with the kids for them to pick up bicycle. So the evening run session now backed to the shelf. May be one day I will need it. The high light for the week was the first heat training. The Saturday long run completed between 8-11am. Been quite a while I didn’t run around under the 10am sun in Malaysia. Most of the races will finish by 8 to 9am. The body responded to the heat and I had to slow down to keep the core temperature low. I ran with the Nike 2011 Run t-shirt, compress short, cap and the sunglasses. Totally burned down by the heat and all I can do on Sunday was an easy 15km run.

Week 12	Program	Done	Remark
Mon	Easy 9.7km	Easy 9.5km	2 sessions
Tue	Strength 4x 2.5km	Strength 2x 2.5km	Not enough time for 3rd repeat
Wed	Rest	Rest
Thu	Tempo 14.5km	12.5km	11km in tempo pace
Fri	Easy 9.7km	6.4km
Sat	Easy 16.1km	23km	Started 8:15am
Sun	Easy 16.1km	15km
Total Done		75km

Training week 13 started with a day off to give extra time for body to recover from Saturday’s heat training. Did the Strength repeats and tempo run without any issue (except for not enough time to complete the planned distances as usual). Come weekend, I forgot how badly the heat training can be, and started another session on Saturday. This time, I started after sending the kids to their art class, 9:40am. The run continued to 12:30pm. I was going with long run pace for the first half. After 10k I had to drop to 6.5min pace, subsequently walking after 18k. I wanted to give up, but managed to convince myself to stay under the hot sun, checked 19k, 20k, 21k then 22k. I walked most of these last sections. Very slow, but the training objective achieved. I used the blue long sleeve t shirt from Seoul Marathon. Felt too hot under the sun and too heavy when soaked with sweat. I preferred to run lighter.  

Week 13	Program	Done	Remark
Mon	Easy12. 9km	Rest
Tue	Strength 3x 3.3km	Strength 3x 3.3km	Recovery cut short to 400m
Wed	Rest	Rest
Thu	Tempo 14.5km	11.8km	10km in tempo pace
Fri	Easy 11.3km	4.3km
Sat	Easy 12.9km	22.7km	Started 9:40am
Sun	Long 25.8km	22.2km	Triple Hills route
Total Done		73km

The body responded better to the heat this time. I still felt the heating impact on Sunday when I wanted to start the long run in triple hills route. I decided not to push, just took easy pace around 6.5min, and focus to concur the hills. The Petronas station at the Hartamas end reopened, but I didn’t plan for any replenishment. I ran with my 2x 500ml Gatorade bottles, one with water and the other 100Plus with chia seed. Had a great run and practiced some descending skill.

After this hills training, I think the Plan B for R68 is more realistic. I will find out myself on the MURA R68 route racee on 19 April (2nd part from Genting Sempah to Bentong hot spring). I was also doing few running sessions with the Bare Access to condition the legs to getting use to go with some shoes. I should be surviving with VFF, but after 20km they will be soaking with the sweat and very wet, causing potential blister issue. Bare Access on the other hand, very well ventilated, hopefully with the DryMax socks it will keep the feet dry.

Today the Osaka Marathon 2015 (25 Oct 2015, 3 weeks after SCKLM) opened for registration. I registered the marathon, but still not sure if I will actually joining. The entry will be selected with ballot system and announcement will be made on June. This is the 2nd largest marathon event in Japan (after Tokyo). With the Japanese currency weaken recently, running in Japan seem to be more affordable. May be this will be my first marathon in Japan if I was selected.

Meanwhile, 5 more weeks until the R68 challenge. There will be another set of back to back heat training plus hill training this weekend. Have fun!

Random Update

Thanks to the help from AECO Malaysia, the Garmin Forerunner 910XT service completed right before the start of the APBIM. I was surprised to get a free replacement of reconditioned unit from Taiwan. I got mine on 2012 March, which is 2.5 years before it punctured. Anyway, the unit working fine and it will be great help for the starting of another round of 18 weeks training program from Hanson Marathon Method, for the preparation of Seoul International Marathon. Btw, the Garmin Forerunner 920XT will be available in Malaysia from mid-December onward, make sure you got yours from the authorized distributor and it will save you lots of trouble if something went wrong. Anyway, I will only consider mine after the Seoul International Marathon. May be I will got it as a gift (for achieving my 330 target, or a consolation price for missing the target).

I finally decided to purchase from Amazon. Ordered the VFF Komodo Sport from it and all I needed pay was USD84.56 (MYR289.14 via credit card). I received the parcel 2 weeks after the order, and the only downside about this purchase was the shoe is the older color (or production batch, the black and silver series). But I am ok if it compared to what I need to pay from local running (MYR447). I will give it a last change before I give up and move to other barefoot friendly shoes like Merrell Bare Access. 

I used the saved amount from my online purchase to sign up my next race, Route68 Challenge. This is the inaugural race for this 68km ultra marathon. Start from Dewan Serbaguna Komuniti Orang Asli, Gombak, ran 34km to Bentong Hot Spring, and then have a dip before taking the u-turn and ran back to the starting point. Initially I think of skipping it, but from the previous race experience, I will need to have some other target to reduce my dip too deep into the post-race blue. And I will be more or less done with my speed chasing (gave in my best shoot during Seoul International Marathon). Difference type of running will be good.

Kids had their yearly race yesterday at Desa Park City. They were really enjoyed the race refreshment (icy Milo, 100Plus) and running around freely. The event was great, and the kid race getting lots more participants from year to year.

Running with joy!

RJM Preparation

In less than 50 hours, I will be running my 10th marathon in Hulu Langat. Looking back on my training record, I should be ready to handle the distance, but the sub-5 target will still be questionable. And I am kind of nervous cause this is only the 4th race in 2013, my last race was Island Ocean Marathon in Langkawi (in April, official) and Seremban Half Marathon (in July, bandit). Anyway, as promise to myself, I will give my best and push to the end.

New Route

Elevation Profile

This year will be the 4th River Jungle Marathon, and its my 3rd times running in this race. Due to some road repair work, the race route will be diverted and we are now making the first U-turn only after 15km, and the scene Bukit Hantu 3km ascent plus 2km descent is skipped. I don’t know what to expect on this route, but looking at the elevation profile, my game plan will need to break into respective stretches.

It will be a slow start with 7:15 pace all the way to the first peak, I will then speeding down the descent and repeat that when the next ascent/descent hit. If everything according to plan, I will still have few minutes to spare. The key to achieve my sub-5 plan will be the last 12.5km. I will write this plan on my palm and try my best to stick to it during the race. We shall see.

I will also pack my TG-2 for this race. Hope to take some good pictures in this scenic route. And it will be useful tool to distract myself from focusing too much into my tiredness during the race.

Found this inspiring song, suit for my spirit to aiming for my sub-5 target.

See you guys at the starting line "today" :)

Brooks Half Marathon Race Report

Very long overdue race report…

This supposes to be my first barefoot half marathon, but last minutes decided to pull out and put on my VFF, as I really lack of training since Jan 2013 (only 30k mileages in the whole month). Knowing the route will be very challenging, I played safe with a target just to complete the race in 7 min pace.

Arrived the venue by 5am, saw the crowd I knew this is definitely not a PB race but the 7 min pace plan is doable. Did the usual routine (warm up, use toilet, and walking around), met lots of familiar faces and took a photo with Lina before the race flagged off. The flag off is uneventful, and the crowd were moving! It took me close to 5 minutes to cross the starting line. Started with slow jogging and met some more friends. I didn’t push at all, only kept my pace at steady rhythm, not stopping at most of the water stations. Maintaining my cadences on climb and focusing on dodging people most of the time :P

Before flag off with Lina

The route changed this year. We starting from outside of the stadium, went into Happy Garden first before the usual 10k route from TPM highway into Seremban highway, and finish outside the stadium. From the official result document, the half marathoners who completed the race are about 4500, but the route definitely not wide enough for 4500 runners. Timing mats, ribbons check point, water stations are not able to cope with the 4500 runners. The situation getting worst when we merge with 10km runners after IMU. People just walking and blocking others who is still running. Runners (or walkers) literary just flooded their way to TPM highway, and everyone running at risk with traffic. After the 21km, the finishing outside the stadium is just another anticlimax.

Almost finish...

The mini trophy that draw the crowd...

2 weeks after the race, all I can remember are dodging people and talking to some friends along the way, especially with Nick. The talking part is very useful to keep my self on track and stick to the planned 7 min pace. I felt great with this speed and will have more long run in 7 min pace as it is also my target marathon pace to finish by 5 hours.

My next race will be volunteering in Malaysia Woman Marathon in 7 April. Together with the BWM running group, we will run a water station in barefoot :P Come to support our fellow ladies runners in iCity, Shah Alam. It is not too late to sign up if you wish to challenge yourself.Click here to find out more.

My next Marathon will be in Langkawi. I am not even able to dream of finishing sub-5 there. I will take this as another long run during my vacation. Then, I should be ready to challenge the 5 hours target again in SCKLM.

The Marathon Series 2013

The Marathon Shop gave a teaser during the previous River Jungle Marathon about this new marathon that they will put up in 2013. Now the waiting is over and The Marathon Series 2013 is here! The Island Ocean Marathon will be held in Langkawi on 21 April & The River Jungle Marathon will be on 1 September.

They pack both boutique marathons into one package and giving out good offer. But if you ask me my main reason to join both marathons,  it will be the unique designed finishers medals. Collecting both medals and you can join them as one ying-yang 阴阳 symbol.

Unique Finisher Medals' Design

I had registered and planned for a family holiday along the marathon in Langkawi. Are you joining me ?

(This is a trial post via mobile blogger)
Note: the Android Mobile Blogger really suck, good enough for a simple wordy blog post but can't do much on layout editing. What you see now is edited on the laptop.