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 must go on

Lately lots of changes happen in my organization and my main project hitting the wall too. Also, I suffered the usual dip in emotion after every big race (failed to score the highly anticipated PB made it worst). To overcome this, I do shopping.

I got myself double doses of endorphin from the books by two famous Japanese Ultra Runners, Hirofumi Ono (a.k.a. the White Radish Costume Runner) and Ryōichi Sekiya (4 times 24hrs Ultra World Champion). I signed up for Seremban Half Marathon, got myself a pair of Drymax Socks (will be running in Bare Access in the coming Challenge68 Ultra), and tentatively get a new pair of Merrell Bare Access later in the RSH Warehouse Sale. The family will have more shopping over this weekend because the bloody GST is coming.

After the Seoul trip, I rested for few days. Only resume my running last Saturday. As I back in Ipoh, I decided to run up the Bukit Kledang as part of the training for the 1900m elevation gain in Challenge68. The training was great. Surprisingly I found a way to keep my effort manageable when scaling the incline, just keep the stable breath by counting it, and never thinking of stopping until you reached the target. My target for this training was simple, 1.5km up (out of the whole 6km road to the TM Tower) with close to 144m elevation gain. Then I walked up another 1.5km, and ran all the way back to start. The descending of 3km over 350m was fun! I clocked 5.5min/km pace in Bare Access. Usually I descend slower than ascending in road race. Now is time to put in some training on how to descend properly with some speed.

Apart from the hill workout, I add in evening run. Challenge68 will start at 6am, no matter how fast I go, come noon I will still be in the race. It preparing my body to endure the heat (plus I planned most of the long run sessions in April to be done in 8/9am-12pm). The usual 6 morning training sessions will still be continued. Evening workouts planned for all easy days (Monday, Friday & Saturday), and Tempo run (Thursday). The easy run was just to building up my endurance. And the tempo run will be a continue session from what I left in the morning. As I need to finish my morning run by 6am, I usually don’t have enough time to cover the planned tempo run distances (especially towards the end of the training program). So the evening session will be filling up the gap and also training the body to restart into target racing pace after some break.

The game plan for this 68km race was ready too. Plan A (711) very aggressive and Plan B (828) relatively conservative. Tentatively I will mix them up and play by ear. The elevation gain doesn’t look very scary as I break it down to average elevation change per KM. But the plan was draw out with the CP elevation. There will be more to be expected in between CPs as the organizer announced 1900m elevation gain in total. I will need to do lot more hill workout in order to follow thru the planned pace.

After putting down all these plans, I felt some relief of my emotional stress. May be I just need to have something to divert my attention and perhaps doing venting helped too.

In short, training (the show) must go on. 6 weeks until my second Ultra road race.

Race Report: Seoul International Marathon 2015

I was highly anticipated this marathon as my first sub4 marathon, but it’s turned out to be another failure. I was so determined to run this race and got my flight booked July last year. The race date only confirmed towards end October, and registration only open on 8 December. The key lesson learned in this race, I ran a better race back in home ground and I don’t need to purposely travel for a cold climate marathon for a PB. The body is a complex organism and it won’t always work the way you think it should.

I travelled to Seoul on an early morning flight on Thursday. This is my second trip to Seoul, and I had no issue to travel to the guesthouse from Incheon Airport to Dongdaemun around 6pm. Despite most of the Korean don’t speak English, Seoul City is a tourism friendly city. You can move around without any problem via Subway and trains. These transports will display/announce in 4 languages (Korean / English / Mandarin / Japanese). On other hand, the quality for the guesthouse is ok. I got a single room with bath room attached. The room will be great if I came few years earlier, but now I think I was spoiled by all my business travels in the past few years. I couldn’t sleep and rest well in the room, the bathroom was too cold and the room was cold too at night time. I was too conservative in choices prior to the race, most of the meals were familiar name like McD (plus LotteRia, the Korean version of McD), Subway & BurgerKing. Some sightseeing planned ahead of the marathon. Dongdaemun, Insandong, Jamsil Stadium (finishing area), Gwanghwamun (starting line), Namsan Tower, Myeongdong. Lots of walking and these tourism activities continued until Saturday evening until I felt I walked too much.

Saturday night I was not able to sleep well, may be too cold, too tired or just plain excited for race. I woke up 4am, but the race only start at 8am. I slowly prepared myself and left the guesthouse for breakfast around 6am. The morning plan role out nicely, morning breakfast at McD after a 30 minutes’ walk from the guesthouse, used the toilet and slow jog to the starting line (about 2.5km from the guesthouse). Reached the starting line around 7am and it was filled with runners. I took out all warming cloth and packed them into the baggage to be transfer to the finish line. Walked around in the freezing 1degC weather, I found many runners stayed inside the lobby of the Sejong Performance Art center, it’s located just next to the my assigned starting pen C. The starting pen setup was so simple and it’s depend on your own judgement if you wanted to stay in the assigned starting pen. There are not check point, not barriers, just few ladies holding up a banner with a big A/B/C/D/E on it to indicate which zone is this.

8am, the elites were off. After some speech and the national song (my guess), zone A and B were let off too. When I finally past the starting line at 8:18am, spent more than 30 minutes in the cold with only my running attire plus the poncho, but the cold is much bearable may be due to adrenaline building up. Running with the poncho for the first 3km, I took it off but still kept it on my hand. Only confirmed that I won’t need it any more then I disposed it in the 5km water station. The route bring us from Gwanghwamun to the Dongdaemun twice, 1st time via the famous Cheonggyecheon stream, 2nd time via the main Jungro road. I managed my pace around 5.5min/km, when we reached Dongdaemun area for the second time, it was about 20km done. The pace was right on the dot for the first 20km. Then I struggled from there onward. The average pace getting slower by every km.

A blind runner with a pacer overtook me. The pacer doing a great pacing job with the blind runner and pace command was loud and clear. This is the first time I saw this live, and it spike up my spirit to run with them. Hence I was still managed to keep the pace around 5:45min/km. But they are strong, I finally lost them, and after crossed the Hangang River at 36km, I felt I lost the determination to continue. My soles were still great, no blister (dry weather with minimum sweat). The right ankle seems to be alright, and the tights & calves were tight but still manageable. But, I just lost the determination to continue. I started to walk. One by one, the 4:00 hours’ pacers overtook me. I knew I failed.

I didn’t run much, I felt really cold on the route. Until 41km, where I certainly felt that maybe I should at least aim for sub 415. Then the fire started to heat up again. I started the run walk routine and finally arrived at the stadium. I enjoyed the entrance to the stadium and sprint to the finish line. And I remembered the last time I finished my marathon in an Olympic Stadium, I was still doing a 5 hours marathon. I felt great! I crossed the line at 4:12’22”.

Seoul International Marathon 2015 Finisher Medal

Official Split Time 

Overall Finisher Statistic, FM average @ 4:6'16"

At the finishers’ area, I had plenty of Pocari Sweat. Actually this was the first time I had it. It tasted way better then 100Plus we used to have back home. I drank too much until I felt really cold and my tight and calf muscle almost cramp up. I shivering and walked to the warm changing area but can’t walked fast with the tight muscles. What an experiences.

After reflection, this failure was mostly caused by under trained. The down time from the injury and the work commitment caused few delay in the plan. I only done 6 weeks of serious training prior to this marathon, the endurance was not fully built. Also, all the tourism activities and the few nights that not slept very well contributed too. So, the key to complete a marathon with great timing is simple, training. With great training, I can run faster even back home (408 in SCKLM). I don’t need to travel all the way for a cold climate marathon for PB. Without sufficient training, that’s day dreaming.

So, will I return to Seoul for revenge? Probably not in the near future. I need to correct my mind-set, travel to run a marathon is not for a PB, you travelled, and the marathon supposed to be the highlight of the trip, but not the only reason for the trip. Of course if you PB too, that will be a great bonus for the trip. I suffered in this trip. I travelled with my mind all into the race. Walked around the famous tourist spot like a zombie, ate only familiar food before the race (worried that the kimchi and spicy food will upset my stomach), and no photos taken! I had 2 plates of toppoki after the race for dinner. For next oversea race, I will register for 2016 Tokyo Marathon. If I got thru the ballot selection, I will bring my wife for 2nd honeymoon.

Keep Running!

Look back 2014 & welcome 2015

The 2014 ended with an injury. Not really a new injury thought. The right foot was suffering with plantar fasciitis since mid of the year. I didn’t seek out for any treatment because from the reading, I knew that the situation is difficult to treat and I can only relief it by stretching it. During this period of time, I still scored my PB in FM (4:08:30 in SCKLM), 10K (49:16 in CICM) and unofficially sub 2 three times in HM distances.

2014 total mileage of 2389km

As a whole, 2014 was a great year in my running career, with all 2014 running target accomplished. Followed a great training plan, achieved the speed and the distances that I can only dreamed of previously. I started to dream even bigger target, to achieve 330 in FM, and in the hindsight, it will be my indicator if I could continue to pursue an even faster FM, for example, 310 for the Boston Qualifying timing.

After I completed APBIM, I took up the 330 training immediately. The PF issue was bearable back then. But after 3 weeks into the demanding 330 program, the ankle started swollen after every run, but recovered on time for the next day training. Still can continue cause of not pain, but I decided to stop for 2 weeks in conjunction of my business / family travel. The break didn’t result any progress on recovery hence I decided to seek for some help. The ultra-lady Fujii introduced Tony Wang who working in a Chinese traditional treatment center in Taman Mayang. Tony is an ultra-runner too. Visited Tony last Sunday and this is what I got at the end of the session.

The right ankle was wrapped with some Chinese traditional medicine after the acupuncture session. Need to off for 3 weeks hence my first DNS (did not start) race will be awarded to Dragon Back 2015. Still not very sure about the effectiveness of the treatment, but the PF issue is at ease at least for this morning. Hopefully it will work and I can continue my training plan by end January. It will be a scaled back plan compared to the aggressive 330.

As usual, I will plan my target in order to welcome 2015. Like 2014, I will only race in few events.

1. Complete a sub 4 marathon.

2. Complete an official sub 2 half marathon.

3. Reduce the weight to 63kg.

The rest will be having fun in training and may be in some selected races.

Of course, these will be fun if only the injury recovered.

Wish all my runners friend a safe and injury free running year ahead.

Training report: Intro to Hanson Marathon Method, and training week 1-2

I am working my marathon timing by following Hanson Marathon Method. It’s an 18 weeks program that grouped you into beginner or advanced marathoners, to follow a slightly difference schedule in order to train and achieve your goal in a full marathon race. I had explained many time my impression on the effectiveness of this training program, hence I will not repeating them. I will be documenting my perception and some tips from user point of view. I will suggest you get a copy of the book for reference.

In short, I will only recommend you to follow this program if you completed at least one marathon or several half marathons before. Even the beginner program is not really suitable for newbie (I am referring to those whom not developed the routine running habit, 3-4 days a week). It’s assumed the users have certain level of running skill and knew his/her limit relatively well. The typical weekly mileages for beginner program is ~30km per week for the first 5 weeks, after that, it kick up to 50-70km per week, and peak at 80km. Advanced program on the other hand, skipped the 5 weeks of warming up, started straight with 50-70km per week and peak at 90-100km per week. Not many amateur runners can take that in without an injury. Just for comparison, my usual training weekly mileage before I started this program was only 30-50km.

The past 12 months I was using the program and I am going to do the advanced program again for the coming Seoul International Marathon (SIM). Target now marked to 330 and hopefully I can survive. Basically 1st week was just a warming up to tune your body to get into the 6 days a week training program, and I was just focus on recovering from the APBIM. I will just skip the week 1. Also, as the SIM is only 17 weeks away, the week-17th in the standard program will be skipped too.

Day	Program	Done	Remark
Mon	Easy 9.7km	5km
Tue	Speed 12x 400m	Speed 12x 400m	2x laps slower than 4.5min/km
Wed	Rest	Rest
Thu	Easy 9.7km	10km
Fri	Easy 9.7km	Rest	Rest for importance meeting
Sat	Easy 9.7km	5km	Family activity
Sun	Easy 12.9km	10km	Family activity
Total Done		43km	Right foot PF still persisted

Week 2 was completed without much issue except the Friday management meeting and the family activity caught up. The speed intervals were done in the MPSJ running track. I was a bit worried with the pace of 4:20-4:30min/km in these speed intervals, but surprised me that the 400m still manageable. Some of these run affected by the mild level of flu, but now the flu is getting over. The right foot PF still persisted plus the outer ankle giving some problem (hard to tell if only the PF or the ankle is also aching). I will continue with my daily stretching of the calves, and strengthening of the foot. Almost every evening raining now, hence the morning weather was fantastic.

Week 3 will mark the first Tempo run of 9.7km at 4:59min/km pace. I did that in my recent 10km PB, but I am not sure if I am still capable to repeat that now on a weekly basis for all the tempo run scheduled. Nonetheless, the program will be more interesting when all these SOS sessions kicked in.

Enjoy your training.

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!

Preparation for APBIM

It was not in my plan to run in Penang Bridge Marathon this year. I stayed at the side line for very long time and only consider register after the organizer announced the route. Not really about the race, but I don’t like the crowded route on the bridge after merged with other categories (refer to 2012 experience). And I decided to register after looking into the final race day program and the route. The majority of the participants (at 10k and fun run) will be separated from the FM and HM, and HM too separated into 3 starting times. This will ease the crowd on the bridge.

To be frank, after the SCKLM, the fatigue of the training lingering and wont go a way until today. I didn’t run much since then, mostly 5k on weekdays and often skipping the weekend long runs. The excuse I used will often be the FR910XT not around, rainy morning and etc., but deep in my heart I knew that’s the withdrawal syndrome/depression from a major race. The more preparation and anticipation you had with the race, the longer it stayed. I spent about 7 months to prepare for SCKLM, hence I guess I will continue to suffer from it for may be another week or two. Some good about this, is the body is now well rested. For the unfinished sub 4 target, I will just convince myself that all the required training is completed. The body is well prepared to run a 4 hours 5.5min pace to finish that business. Now, you just need to do it this Sunday morning.

Meanwhile, like it or not, today marked the starting of my new 18 weeks training to Seoul International Marathon on 15 Mar 2015. Seriously I am waiting for the GF910XT to return so that I can bang on those speed intervals. The target this time – 330. If you are interested to run a full marathon in cold weather (10-15degC), flat course, reasonable fees (USD40, in 2014) and finishing in 1988 Olympic Stadium, mark your calendar and registration will start in early December.

Race Report: SCKLM 2014

This is my first marathon in 2014. After the preparation for almost a year, finally I was about to face the challenge! I am still remembered the feeling of sub 5 result from the last marathon in Munich (it will stay until I return to Munich next time to claim a better timing). And the conclusion I made in that race report, that I am doubtful if I can replicate the result back home. Now, one year later, I aimed even higher to attempt sub 4 in my home country. How could this happen? Actually it divided into 2 parts, internal and external drivers.

Let’s start with internal driver. For the few years in running, I was never a competitive runner. All I wanted was to enjoy the run, race, and slightly improvement of my racing time from time to time. I was talking about sub 5 marathon for 2 years before I achieved one, and I was talking about sub 2 half marathon but still none until today. I got the awareness that I am not trying hard enough for my target in Munich Marathon. In that race, I knew that I can run the whole 42km without walking, and hold my heart rate up to 160BPM for the whole 5 hours without killing myself! It was like open up a brand new chapter with so much more possibility to be discovered. Then I was thinking it will be great if I can do the sub 5 back home soon, but how badly I wanted it?

On external driver, I met few more crazy running souls in FB. Few of them introduced the Hanson Marathon Method, and few of them are really crazy about getting faster. With the new blank page that I just discovered, naturally I drawn to their reason, training, improvement and races. All these are new possibility I wanted to try out! I wonder if I can run faster or go further. I am convinced that I should stick to marathon for now until I discovered my full potential before I moved on to ultra. Hence the project sub 4 started.

It was dramatic towards the race day. Not about my training, but the hazy condition in KL going up and down since October. Like I concluded in my last blog post, I was about 75% completed to the training program and I was optimistic about the result. But the hazy days in KL reduced the tapering mileages to even lower level. Last week I only ran twice before the race. Emotionally I was disturbed and the self doubt went over the roof. To make thing worst, my wife joined her company trip and I left home with two young kids… (I didn’t leave them alone at home for the few hours during the race, my brother’s family was kind enough to stay with the kids over my marathon race). Finally, Saturday came, and after settle my kids, I get myself some well needed rest around 10pm.

Alarm went off 2am, and the race day started. Arrived at Padang Merbok by 3:30am, found a nice parking slot and get myself ready for the race. I foreseen some blister issue with the VFF around the toes, I wet them with plenty of Vaseline. The starting line filled with lots of people, found the barefoot gang and took a few ground photos, and then time came to get into the starting pen for the flag off. I don’t want to block by too many runners, hence I got myself moved towards the front. Bang! We flagged off on time.

The 2014 KL marathon has a new route this year. We went straight into the heart of KL city (Jalan TAR, Jalan Sultan Ismail, KLCC, Pavilion, Jalan Tun Razak, Jalan Ampang), then move on to highways (AKLEH & DUKE), then back to the usual KL marathon route at Jalan Kuching. The traffic control is much better this year cause most of the roads involved are closed from traffic, and the Jalan Kuching traffic is much better this year (I could be wrong cause I arrived at this stretch way earlier compared to 2 previous years).

There are 3 pacers for 4 hours group and using dark green color balloon. They did great by actually spreading out (one leading with ~5.5min/km pace, one tailing with ~5:40min/km pace, and one more person running in between). I chased down the middle pacer and tailing the pace leader from far (200-300m). The running effort controlled at a manageable level and only pushed when I hit the inclines. Heart rate was maintained at 152-155BPM. Everything was great and hit the 21st km within plan (1:56). Then I felt the VFF getting too wet, and thing started to fallen from 26km. I felt some pinch from every step near my left feet arch. Then follow by the right feet at the same part too. It affected my pace and I felt difficult to keep up with the pacers. Finally, I can’t take it anymore and had to let the pacers goes. I stopped after the DUKE toll gate around 30km to adjust the shoes.

Blisters, after the rubbing of the very wet VFF arches supports, from 26km to finish line. 

I felt the efforts spent in my training wasted! I was only 8 seconds behind my planned 30km split, but I knew I will not able to kept up with the pace because the adjustment of the VFF can only slightly reduce the pain. But I learned from my previous marathon, it was still too earlier to throw in the tower. Nonetheless, I only took 2:48’08” to cover the last 30km. If I keep going, I will surprised by my own finishing time later. Slowly, I restarted the run by slower pace (6.2-6.5min/km). Stopped few times to adjust the VFF in the Bukit Tunku area and walked up the long incline after the Tijani2 entrance. Lucky, after that, I found the pain was more bearable (may be the mind just shut off the sensor) and I slowly gaining speed over the long decline along Jalan Tun Ismail. Then after the Bank Negara, we joined with the half marathoners.

This is the worst stretch in the new route. Most of the HM already started walking after only 100 minutes into their race, and I need zigzag to dodging lots of people just to kept a 6-6.5min/km pace here. Water stations from this point onwards were all at chaos mode. After 37km in the race, I felt regretted not running with my bottle. Traffic built up at the Mahameru highway and the last water station located in this session with only one lane blocked off for the runners. This created a major bottleneck for both runners and the traffic. I almost elbowed my way to the water station here. Finally the homing stretch, decided to drop the hammer after the National Museum. Slowly but surely I was gaining speed and sped across the finish line with 4:08’30” on my watch.

First sub 5 timing achieved in home ground!

This result again left me with some unfinished business. Nonetheless still a fantastic PB that improved 51 minutes and I finally packed a sub 5 marathon at home ground! Apart from very sore tights and calves (plus the blisters on my arches), I finished without injury and not cramps! Hence I am optimistic to attempt sub 4 again in next month APBIM. I just need to figure out how to deal with the VFF (may be wet the whole feet with Vaseline next time).

Overall about this race,

1. New route, we avoided the usual last 2km people mountain people sea from the old route. But that exchanged with last 5km with walking half marathoner. Anyway, after the rough calculation, I was unlucky to choice to finish around 4 hours. If I run faster than 3:45, or slower than 4:30, I will not hit the bulk HM run-walker whom will finish around 2:30-3:00.

2. Traffic control at most of the route, except within the Bukit Tunku area. Those big cars some time is difficult to stop by volunteers.

3. Plenty of water stations. In fact to some point in the race, I felt there were too many water stations. As I don’t have my trusted bottle with me, I need to stop at every water station, sometime, this disturbed my pace (in a good way of course).

4. Much better control at the finishing area. This year it was fully barricaded for finishers only, and practicing a very systematic way to distribute medal and t-shirt.

5. Please relocate the last water station, 100m down the route and the road opened up widely.

My 13th Full Marathon Finisher Medal

Now, time to go back to the drawing board to fill up the training plan until APBIM. See you guys in Penang next month.

My VFF Komodo Sport

My collection of VFF Komodo Sport

I owned 3 pairs of VFF Komodo Sport. The first one is the earlier version (yellow colour) and the other 2 of them are the current version (sliver colour). Loved this model and completed countless miles with them.

I got the yellow unit in July 2011, and it retired after my first marathon in a VFF during April 2012 Energizer Night Marathon. If I remembered correctly, I made a hole at the right outsole after 700km on them, and the total mileages logged with this pair was less than 1000km. I got a replacement, and this was the pair that takes me thru the rest of the 2012 and the whole of 2013. I stayed with this only pair until around August 2013. Only after the higher training mileage and intensity at this stage causes the shoes to be wet by sweat and I started to use the 3rd pair as a back up or racing shoes. This time, a hole formed on its left outsole after SCKLM last year. But I still run in it regularly, only retired recently as my index finger can now get thru the hole. Hence the second pair of VFF logged way more than 2000km. Less than RM0.20 per km, definitely value for money!

Hole on the right sole

Hole on the left sole

After I gave it a final wash, I realized that I can still running in them by combining each side which is still good! You will now see me running in Yellow + Silver VFF Komodo Sport, at least for the next 2 coming race in Kuala Kangsar and Ipoh.

Happy mix!

More mileages!

I got another pair of VFF Sprint last November but it still in the box. May be is time to break them in cause the training is getting tougher now and I will sweat the shoes almost right after each run. Another pair of spare shoes will give time for me to clean them before use. And may be is time to get another pair of VFF Komodo Sport whenever its sale.

Since I ran, I spent 1.5 years in conventional type of running shoes (NB1226, NB905, MR00, GTS10), and after that all running done with VFF Komodo Sport (with some very small percentage of barefoot mileages). I think I changed my running style/gaits lots, from heavy heel striker to light forefoot striker. Even when I running with VFF, my running gaits still improved progressively. That’s the reason why my VFF can last longer now. Btw, I think I really need to find out why the left foot now is heavier compared to the right one.

What about barefoot running? It’s taken a back seat now as I am chasing my sub-4 speed with aggressive training plan and pace. The understanding on how one can run in barefoot safely is definitely helping my running gaits. I belief the day will come when I ran completely barefoot, but now I need the gloves on my feet to protect the foot sole.

Run safe! Run happy!

Champion

Recently I just got the Memoir of Meb Keflezighi. It was about the early life of Meb until his 2009 New York City Marathon win. I will now say this memoir published too early for a true champion like him. The London Olympic Marathon 4th placing and the recent win in Boston with a PB, showing that the story of him is still too early to conclude. 

If you are a runner, you will understand how difficult to get a PB. Further more, a PB at his caliber (2:08'37"), at the age of 39, is mission impossible to most of us. I would said this give me hell lots of hope & inspiration! Near that age, I am seeking out my own limit and dig deep into my potential now. I aimed high and dreamed big.

“But I also realize that winning doesn't always mean getting first place; it means getting the best out of yourself.” ― Meb Keflezighi, Run to Overcome.

** 2014 Boston Marathon finishing photo obtained from internet, copyright credit to the photo's owner

Mood Recovery

Last weekend was tough! The hazy and hot weather is bad enough but it just getting worst over the weekend.

It started from Friday evening, with DSAI case. Then after my hazy Saturday morning run, I got the news of missing MH370. The mood just dip into the bottom. Come Sunday morning, it was just too hazy to run (API > 100). I was terrified with these 2 unidentified persons boarded with stolen passports. I will be flying to lots of places this year! Lucky I got another novel at home for my consumption, else my family will sure suffered from my bad mood.

Anyway, did a short & quick run this morning. It helps to stabilized the mood. But I need more than stabilizer on a Monday! Hence I plugged my earphone to my mobile, play the "Spirit of the Marathon" over the phone, just listen to it when I am working. The movie was fantastic, I watched it many times so I don't need the video. The music, the conversation, the noise over the race field, the foot steps, the starting horn, the progress reported over the Chicago Marathon, kept me calm, and slowly pull me up into positive side. I think this is the benefit of having some highly energy good/positive addiction. The issues happened over the weekend still disturbing me, but I felt I got more energy to deal with it now (at least emotionally).

Have a good week ahead, keep running and keep smiling!

Project Sub 4

I had this plan in mind since I was injured in early January. I saw the benefit of the structural and demanding training program, and I wanted more! The feeling of able to run faster from race to race is fantastic! And I started to wonder what will be my finishing time if I concentrated to only full marathon training. It seems to be a big leap because my PB marathon was done with 4:59’57” in Munich, and I wish to shed 60 minutes from my PB. But after following thru the training program for 3 months, I achieved 3 PB in 3 races (10k, 21k and 25k) with each race completed without burning out. Hence it seems to be very natural to aim high, provided I completed the whole 18 weeks program faithfully.

Aim to finish with sub 4 hours, like a superman :)  (photo from internet)

The key learning from the injury was played too hard and too many races between the high mileages training program. With the high intensity training program (70-90km per week), the body don’t have enough time to recover between races. I crashed after completed a training month with 318km recorded training mileage. First thing that get between me and the training program will be races. So I made a decision to not register or running any new races until my target race: SCKLM (registered Kuala Kangsar 15k, so I will still go for it).

The plan is, after Titi50, I will restart the 18 weeks training program with 4.5 hours FM target time. Round one will finish around June. Then I will continue with another 18 weeks program with 4 hours FM target time. This will help to condition the body to high mileages training, and workout the pace for sub 4 marathon. Anyway, my work demanded more travels this year. I will need to deal with that so lots of training will be expected over the treadmill. Apart from the travels, the most challenging part for this plan will be no clicking on those races registration.

There will be less race report posts in this blog, but I will sure update regularly on my training progress here. Wish me luck.

Titi50 Preparation

With the recent injury on my left foot, the training plan ruined and training mileage on running dropped back to my norm period. With only 9 more days to my first ultra marathon, I am actually kind of uncertain about what to look ahead for in this 50km race. The recovery is so far so good, now I am able to run at easy pace up to 20km and run at sub 6 minutes pace up to 7km without any problem. But these legs are far from their peak and I will not able to follow thru my initial plan of finishing in 6 hours. Hence I need an all new game plan.

After tinkering around with the route map and elevation plan, confirming the brisk-walking pace in Bukit Kledang, and I put up this new game plan. New target time, 7.5 hours for the 50km race. The plan will be simple, I will run with easy pace 7-8 min/km whenever possible, and will shift to brisk walking gear when pace dropped below 8 min/km. The planned brisk walking pace will be 10-11 min/km. I should be finished the 50km within 7.5 hours without much of the issue. Anyway, I may still be too optimistic. Even the time off from injury may only post less than 10% losses on my stamina (I kept cycling during the break from running), but the body parts may not able to survive the 50km. Blisters and muscles clamps may kill me half way....

Items to be pack with me during the race,

1. Torch light + Head lamp (with spare AA batteries)

2. Back blinker light (with spare AAA batteries)

3. CamelBak FreshFlo, with 1litre of water (as spare reservoir)

4. Gatorade 500ml bottle with water

5. PowerGel, 6 packs

6. Salts Stick, 6 pills

7. Plastic Plaster, few

8. Vaseline, 5g

9. IC, driving license & car key

10. Phone (turned off to save power)

11. Running cap (useful when the night getting too cold)

12. Sponge (for cleaning salty surface in the water station)

Running attires,

1. Run for It 7 finisher-T (bright enough)

2. 2XU Compressed short (with bamboo fabric underpants)

3. Garmin 910XT

4. RoadID

5. Vibram FiveFinger KomodoSport

Optional (tentatively left inside the car)

1. PowerBar or bread

2. Bath and cleaning kit

3. Brooks LSD Lite running jacket

I will do my last long run before the Titi50 this Sunday with the PAC CNY Potluck party in Padang Merbuk. Next week will be travelling on business, should be in low training mileages for the body to rest. Carbo-loading...... started since Chinese New Year......

Good luck if you are running Titi100 or Titi50, SCHKM, Tokyo Marathon or other races in February.

Injury Update

I wished the last bar were from running, but all those 144km were did on a bicycle

For the longest time since I recording my running activities, I was not running for 2 weeks. Tried 2 times test run (last Wednesday and today) but the injured foot don't seem to fully recovered. After many reflection, I can more or less pin point the causes of this injury - over trained.

I am following the Hanson Marathon Method beginner training program since November 2013. The weekly mileage was ramp up to 85km when I was injured. I can't blame the mileages for my injury, and I only got myself to blame for. Why? The intensity of the training. My target marathon time was set to 4.5hours, hence I should follow the relevant target pace for all types of trainings in the schedule. My problem, not following the plan and not recognize my limit! All my training pace was at least 30sec faster than the target pace and that went to the extreme especially in the race. Example in MPIB, it was my 26km long run day with target pace 6:51min/km, but I was doing 5:40min/km for the 12km route, right after my 14km warming up. Both pace and mileages went up and tear down my body and resulted this injury.

The injury hinder my training for my first 50k Ultra. Out of running for 2 weeks (maybe more) will definitely undone some of the fitness level I gained. For now I can only depends on cycling to maintain my basic fitness. Good thing is the weight maintained even though the training intensity went south, and this reconfirm my weight lost approach worked!

Key learning from this injury,

1. Build up slowly during training. If choose to follow a program, followed thru.
2. One or 2 races during the training program is ok, but avoid back to back,  and avoid any race if possible.
3. Listen to the body carefully especially at the peak of the training. Pushing over an uncomfortable feeling at the peak of the training program will cause serious damage.

How am I going to deal with Titi50 in less than a month? Well, I will have to let my foot healed completely before any serious running. Scale back my target accordingly and may be have a good 9 hours walking in Hulu Langat during the race. Anyway, I will start to mix my workout with brisk walking before and after. Aimed to rehabilitate my foot for running with those brisk walking/weight bearing exercise.

Look at the bright side, I am doing my secret training for 2014 PowerMan. May be I will join for difference type of fun if my cycling training coming out good.