Haha... here it is...
Compare this to previous KL half mara KLIM 2007 finish in 2:32:42, so I have improved by about ...
1 minute!
Hooray! (err.. is that laughter I hear in the background?)
Tuesday, 30 June 2009
SCKLM Result
Haha... here it is...
Compare this to previous KL half mara KLIM 2007 finish in 2:32:42, so I have improved by about ...
1 minute!
Hooray! (err.. is that laughter I hear in the background?)
Sunday, 28 June 2009
SCKLM 21k race report
Ok...
1st - didn't have any concrete race strategy. My only strategy was... just run!
Moreover, main reason is to scout if SCKLM is suitable venue for my 1st full marathon next year.
T-shirt collection. Despite the reported fiasco on Friday, I collected the stuff on Saturday afternoon without any major hitch. My comments: nice bag, ok vest, impressive race booklet, interesting bib with RFID, but the rest were useless.
By 11pm I was asleep, and was dreaming of applying De Bono's techniques for a more creative run. What der...
330am woke up, did all the prep, and by 430am, was out of the hotel walking to Dataran Merdeka. It was drizzling.
5am full marathon started. Kinda lame start. Not so happening. AmBank KLIM of previous two years was more happening. Then it rained harder. So I escaped to the tents in the middle of the field and waited.
530am gulped down my powerbar.
540am waited at the surau tent. Met this brader. Funny, people in the tent were already praying. I thought Fajr was at 544am (checked thru e-solat). The brader commented "depa jamak kot". Right after they finished praying, the azan sounded. Hehe... I joined the brader in the second jamaah, he was der imam.
550am approx - Fajr prayers over, deposited bag at half-mara tent, and warmed up.
615am race started with a kapow of der gun. Started almost to the back. Did 7:1 Galloway. Ran my way up the ranks. So many runners.
There were water stations every 2.5km. Every 5km they served 100-plus. Skipped the plain water stations, drank just 1 cuppa at the isotonic stations.
The km markers were confusing. I think they were for the full mara runners.
As usual, I used the downhills to the utmost advantage.
Last waterstop was 1km from finish. Took a quick sip, ran 4mins before last walk break. Then, dash for der finish.
Time = 2:31:11
Not my best, but OK lor. Not like the disastrous LSD two weeks ago. I felt I could have done better if I pushed more.
After crossing the finish line... chaos!
Dunno what to do. No race officials gave out medals, certs, or anything. People were queueing up everywhere.
The refreshment area was packed, with long queues. With the barricades, the area was simply not big enough to cater for all the finishers wanting refreshment. One word - STUPID.
Baggage claim for all categories were also packed, with long queues.
And where was my medal?
Later learned the reason for the long queues - medal claim! Have to return the bib + RFID tag to get the medal. But why lump it together with the baggage claim? One word - STUPID.
At first I though that I'd skip the medal claim queues, and get my refreshments. Then the thought of the organizer's INCOMPETENCE may deny me of my medal (run out of medals... horrors!), I decided to queue anyway. After at least 30 mins of queueing, finally got my medal. And my bag.
A total disgrace for the nation, seeing foreigners having to negotiate long queues, et al.
Normally, after getting my medal & refreshment, I would wait by the finish line to cheer other finishers. Totally pissed off, I even skipped the refreshment, and went back.
NO, I'm not doing my debut full marathon in SCKLM next year.
My overall ranking for SCKLM:
Pre-race collection - 3 stars
Run experience - 4 stars
Post run experience - 0 star. Terrible!
Overal SCKLM - a miserable 2 stars.
And that's the race report, over and out.
1st - didn't have any concrete race strategy. My only strategy was... just run!
Moreover, main reason is to scout if SCKLM is suitable venue for my 1st full marathon next year.
T-shirt collection. Despite the reported fiasco on Friday, I collected the stuff on Saturday afternoon without any major hitch. My comments: nice bag, ok vest, impressive race booklet, interesting bib with RFID, but the rest were useless.
By 11pm I was asleep, and was dreaming of applying De Bono's techniques for a more creative run. What der...
330am woke up, did all the prep, and by 430am, was out of the hotel walking to Dataran Merdeka. It was drizzling.
5am full marathon started. Kinda lame start. Not so happening. AmBank KLIM of previous two years was more happening. Then it rained harder. So I escaped to the tents in the middle of the field and waited.
530am gulped down my powerbar.
540am waited at the surau tent. Met this brader. Funny, people in the tent were already praying. I thought Fajr was at 544am (checked thru e-solat). The brader commented "depa jamak kot". Right after they finished praying, the azan sounded. Hehe... I joined the brader in the second jamaah, he was der imam.
550am approx - Fajr prayers over, deposited bag at half-mara tent, and warmed up.
615am race started with a kapow of der gun. Started almost to the back. Did 7:1 Galloway. Ran my way up the ranks. So many runners.
There were water stations every 2.5km. Every 5km they served 100-plus. Skipped the plain water stations, drank just 1 cuppa at the isotonic stations.
The km markers were confusing. I think they were for the full mara runners.
As usual, I used the downhills to the utmost advantage.
Last waterstop was 1km from finish. Took a quick sip, ran 4mins before last walk break. Then, dash for der finish.
Time = 2:31:11
Not my best, but OK lor. Not like the disastrous LSD two weeks ago. I felt I could have done better if I pushed more.
After crossing the finish line... chaos!
Dunno what to do. No race officials gave out medals, certs, or anything. People were queueing up everywhere.
The refreshment area was packed, with long queues. With the barricades, the area was simply not big enough to cater for all the finishers wanting refreshment. One word - STUPID.
Baggage claim for all categories were also packed, with long queues.
And where was my medal?
Later learned the reason for the long queues - medal claim! Have to return the bib + RFID tag to get the medal. But why lump it together with the baggage claim? One word - STUPID.
At first I though that I'd skip the medal claim queues, and get my refreshments. Then the thought of the organizer's INCOMPETENCE may deny me of my medal (run out of medals... horrors!), I decided to queue anyway. After at least 30 mins of queueing, finally got my medal. And my bag.
A total disgrace for the nation, seeing foreigners having to negotiate long queues, et al.
Normally, after getting my medal & refreshment, I would wait by the finish line to cheer other finishers. Totally pissed off, I even skipped the refreshment, and went back.
NO, I'm not doing my debut full marathon in SCKLM next year.
My overall ranking for SCKLM:
Pre-race collection - 3 stars
Run experience - 4 stars
Post run experience - 0 star. Terrible!
Overal SCKLM - a miserable 2 stars.
And that's the race report, over and out.
Tuesday, 23 June 2009
Techno 10k
Gosh how time flies.
Since der last run, didn't really put in the mileage.
Saturday: 25 minute run at Dumbar Reservoir. Kinda twisted the right ankle. Grrr!
Sunday: right ankle still pain, so skipped the LSD. Supposed to run 14k E-gate to Q'bay & back.
Monday: right ankle felt kinda ok. But let it rest one more day.
Tuesday (today): A moderate and careful 10k.
Lap 1a -- 6:41 --- 6:41 --> 1km
Lap 1b -- 6:22 -- 13:02 --> 2km
Lap 2a -- 6:21 -- 19:23 --> 3km
Lap 2b -- 6:21 -- 25:44 --> 4km
Lap 3a -- 6:24 -- 32:08 --> 5km
Lap 3b -- 6:19 -- 38:27 --> 6km
Lap 4a -- 6:24 -- 44:51 --> 7km
Lap 4b -- 6:21 -- 51:12 --> 8km
Lap 5a -- 6:23 -- 57:35 --> 9km
Lap 5b -- 6:11 -- 1:03:46 --> 10km (below par)
Huaaa... after der first lap, quite consistent lah, lap timings within 5 seconds delta... Nonstop oso... Last lap dash to der finish.
Post-run, right ankle kinda wobbly. Dunno... Looks like cannot push too hard for SCKLM.
And that's it. Later this week, race strategy for SCKLM. All depends on the right ankle...
And that's all for today. Thank you for reading (if anybody ever does.. haha...) Leave a comment if you do.
Since der last run, didn't really put in the mileage.
Saturday: 25 minute run at Dumbar Reservoir. Kinda twisted the right ankle. Grrr!
Sunday: right ankle still pain, so skipped the LSD. Supposed to run 14k E-gate to Q'bay & back.
Monday: right ankle felt kinda ok. But let it rest one more day.
Tuesday (today): A moderate and careful 10k.
Lap 1a -- 6:41 --- 6:41 --> 1km
Lap 1b -- 6:22 -- 13:02 --> 2km
Lap 2a -- 6:21 -- 19:23 --> 3km
Lap 2b -- 6:21 -- 25:44 --> 4km
Lap 3a -- 6:24 -- 32:08 --> 5km
Lap 3b -- 6:19 -- 38:27 --> 6km
Lap 4a -- 6:24 -- 44:51 --> 7km
Lap 4b -- 6:21 -- 51:12 --> 8km
Lap 5a -- 6:23 -- 57:35 --> 9km
Lap 5b -- 6:11 -- 1:03:46 --> 10km (below par)
Huaaa... after der first lap, quite consistent lah, lap timings within 5 seconds delta... Nonstop oso... Last lap dash to der finish.
Post-run, right ankle kinda wobbly. Dunno... Looks like cannot push too hard for SCKLM.
And that's it. Later this week, race strategy for SCKLM. All depends on the right ankle...
And that's all for today. Thank you for reading (if anybody ever does.. haha...) Leave a comment if you do.
Wednesday, 17 June 2009
Malakoff 26k Official Result
Results are out for Malakoff 26k. Dunno why but they're calling it "preliminary" results.
Yours truly: time = 3:16:32. Position in age category 89/108 (haha! miserable!)
Run Buddy Mr. X: 3:19:55
Office colleague Mr. Y: 3:01:02 (wow so fast one ar?)
Office colleague Mr. Z: DNF
Whatever everyone's capability is, I salute all of you. Kudos especially to those who persevered over 4 hours to complete the race.
And that's it. Now just wait for the cert with der photo finish...
Yours truly: time = 3:16:32. Position in age category 89/108 (haha! miserable!)
Run Buddy Mr. X: 3:19:55
Office colleague Mr. Y: 3:01:02 (wow so fast one ar?)
Office colleague Mr. Z: DNF
Whatever everyone's capability is, I salute all of you. Kudos especially to those who persevered over 4 hours to complete the race.
And that's it. Now just wait for the cert with der photo finish...
Tuesday, 16 June 2009
2k Techno
Just want to record today's run (Tuesday).
Did one lap group run to motivate one beginner. Did 2:1 jog:walk, followed by 1:1 until 1km, then walked back. Nothing too demanding for a beginner. Then, time for me to solo. Since started already quite late, only able to complete 2 laps before it got dark.
Lap 1a -- 5:50 --- 5:50 --> 1km
Lap 1b -- 5:11 -- 11:01 --> 2km ..Seriously?
Lap 2a -- 7:11 -- 18:12 --> 3km ..Hehe.. panchited
Lap 2b -- 6:38 -- 24:50 --> 4km
Post-run weight 147.8#.
Legs felt fine.
Tomorrow ready for longer workout. Planning at least 10k. If possible, 12k.
Ok that's it.
Over and out.
Did one lap group run to motivate one beginner. Did 2:1 jog:walk, followed by 1:1 until 1km, then walked back. Nothing too demanding for a beginner. Then, time for me to solo. Since started already quite late, only able to complete 2 laps before it got dark.
Lap 1a -- 5:50 --- 5:50 --> 1km
Lap 1b -- 5:11 -- 11:01 --> 2km ..Seriously?
Lap 2a -- 7:11 -- 18:12 --> 3km ..Hehe.. panchited
Lap 2b -- 6:38 -- 24:50 --> 4km
Post-run weight 147.8#.
Legs felt fine.
Tomorrow ready for longer workout. Planning at least 10k. If possible, 12k.
Ok that's it.
Over and out.
Sunday, 14 June 2009
Torturous BBQ 22k LSD
Two weeks to SCKLM 21k.
OK let's recap.
After Malakoff 26k, my immune system again went on holiday. After two days of sniffles, & megadoses of vitamin C, somehow recovered. To aid full recovery, didn't run at all for the whole week to let the immune system fully recover.
Since it's two weeks to go to SCKLM 21k, the plan was a 22k LSD this week and a 14k LSD taper down next week. And I thought today's 22k LSD would be kacang puteh. Ya lah, six days of no running, glycogen stores fully replenished, total rest, etc, etc, right? WRONG!
The smart ass that was me decided, hey let's do Galloway 8:1 instead of 7:1 to make the LSD more intense. And let's run at "Since u been gone" pace, ie kinda blazing.
620 am started out at E-gate.
Stopped at NKQ for rewater. Oops, out of 100 plus. So, 1 bottle mineral water.
Fisherman's sheds near Knowles : timing 1:03:10
Statue of Liberty at Seafood across Motorola: timing 1:15:11
U-turn at Mini-circuits junction : 1:19:55
Fisherman's sheds again : 1:37:11
And here everything fell apart.
At the Seagate Warongs, again, out of 100+. So the smart ass that I was ordered one Nescafe Ais bungkus. And yummy it was too. Mmmmmm! My son would have said "Papa, why you sound like a cow?" Just finishing the kampit of Nescafe Ais took abt 10 mins.
And re-starting the run afterwards, I was rewarded with the Dreaded Side Stitch, all the way to Queensbay.
And the sun was starting to BBQ me. From Seagate warong to Queensbay, I had a good dose of solar exposure.
Queensbay roundabout (near Intel) : 1:59:10
Went past NKQ where it's more shady. No more rewater, the Nescafe Ais was still sloshing in my stomach. Lol.
Galloway timing had all but degenerated into "listen to your body" timing. The stretch along the highway, I was down to run two lampposts (about 100m), walk one (about 50m) all the way back to E-gate. And I was trying to push to finish 22k in 3 hours, lol. Everything was so mental one.
End of run at E-gate: 2:58:00. Haha! Met "beginner qualifying time"!
Post mortem:
1. didn't build up to the LSD. From zero to hero ar?
2. smart ass why change the ratio to 8:1. stick with what works
3. Run LSD at race pace ar?
4. Can run ar after full kampit of Nescafe Ais?
5. Blazing sun - maybe need shades + light topi?
Looks like I need to rebaseline this week for SCKLM...
OK let's recap.
After Malakoff 26k, my immune system again went on holiday. After two days of sniffles, & megadoses of vitamin C, somehow recovered. To aid full recovery, didn't run at all for the whole week to let the immune system fully recover.
Since it's two weeks to go to SCKLM 21k, the plan was a 22k LSD this week and a 14k LSD taper down next week. And I thought today's 22k LSD would be kacang puteh. Ya lah, six days of no running, glycogen stores fully replenished, total rest, etc, etc, right? WRONG!
The smart ass that was me decided, hey let's do Galloway 8:1 instead of 7:1 to make the LSD more intense. And let's run at "Since u been gone" pace, ie kinda blazing.
620 am started out at E-gate.
Stopped at NKQ for rewater. Oops, out of 100 plus. So, 1 bottle mineral water.
Fisherman's sheds near Knowles : timing 1:03:10
Statue of Liberty at Seafood across Motorola: timing 1:15:11
U-turn at Mini-circuits junction : 1:19:55
Fisherman's sheds again : 1:37:11
And here everything fell apart.
At the Seagate Warongs, again, out of 100+. So the smart ass that I was ordered one Nescafe Ais bungkus. And yummy it was too. Mmmmmm! My son would have said "Papa, why you sound like a cow?" Just finishing the kampit of Nescafe Ais took abt 10 mins.
And re-starting the run afterwards, I was rewarded with the Dreaded Side Stitch, all the way to Queensbay.
And the sun was starting to BBQ me. From Seagate warong to Queensbay, I had a good dose of solar exposure.
Queensbay roundabout (near Intel) : 1:59:10
Went past NKQ where it's more shady. No more rewater, the Nescafe Ais was still sloshing in my stomach. Lol.
Galloway timing had all but degenerated into "listen to your body" timing. The stretch along the highway, I was down to run two lampposts (about 100m), walk one (about 50m) all the way back to E-gate. And I was trying to push to finish 22k in 3 hours, lol. Everything was so mental one.
End of run at E-gate: 2:58:00. Haha! Met "beginner qualifying time"!
Post mortem:
1. didn't build up to the LSD. From zero to hero ar?
2. smart ass why change the ratio to 8:1. stick with what works
3. Run LSD at race pace ar?
4. Can run ar after full kampit of Nescafe Ais?
5. Blazing sun - maybe need shades + light topi?
Looks like I need to rebaseline this week for SCKLM...
Sunday, 7 June 2009
Malakoff 26k Race
Retired to bed at 11pm.
Surprisingly, slept like a baby.
230am, woke in a start, thought that I missed the race... Phew.. still 230am.
Back to sleep.
330am wifey woke me up. Race prep began.
Run buddy called at 345am, already on the way to pick me up.
4am go to run site with run buddy. Still early. Plenty of parking spaces.
Met some colleagues from the office also running the 26k.
5am downed one powerbar.
530am race started. I started from the back.
Stuck to 7:1 Galloway. Mindtune was Taylor Swift's "Luv Story"
Ran past cemetery. Then the hills started.
Keep the cadence on the uphills, glided fast on the downhills.
For some reason, smoked many runners on the downhills, why are they braking?
At 5k reach 1st drink station. Plain water.
Saw run buddy finish Fajr prayers. Did mine.
Continued on. Hilly areas over.
Tg Bunga to Gurney drive just did it.
Must have made many people crazy with Galloway 7:1
At 10km near Gurney Drive, another drink station. Time about 1hr 15mins.
Opps forgot to gulp down power gel with the water.
Just gulped it down raw... stuck to the throat... ehem... ehem...
Continued on. Near Citibank saw runners already going the other way
Ran past E&O, all the way to Lebuh Light roundabout & u-turned.
Near Citibank, another drink station. Downed another power gel.
At this point, caught up with run buddy. Run buddy tagged along.
Keep slogging on. Barely aware of the surroundings, was all "zong"
Along MacAlister, started to get really "mental"
Along General Hospital, lost track of run buddy.
Was running my level best.
Into Youth Park road, was reduced to 3:1 Galloway. Legs are burning.
The final uphill - walked it.
The final downhill - sprint to der finish, arms raised for the photo finish.
My unofficial time: 3 hr 15 mins 52 secs
Muaahahahah! Beat my expectations!
And also smoked run buddy. Where is he?
Went into the chute, returned the timer chip, got mein medal, etc, went back to the finish line to see run buddy just ending his race.
Post-race: gulp down watermelon, water, everything that was available.
No more Milo! Ack...
In summary:
1. finished faster than expected - muahaha!
2. smoked run buddy - muahaha!
3. didn't finish within 3:10 qualifying
4. didn't finish last!
5. I can do downhills well
6. Satisfied with my race
7. Satisfied with organizers
8. Traffic control was so-so. To the end, road very busy
9. OK medal
Surprisingly, slept like a baby.
230am, woke in a start, thought that I missed the race... Phew.. still 230am.
Back to sleep.
330am wifey woke me up. Race prep began.
Run buddy called at 345am, already on the way to pick me up.
4am go to run site with run buddy. Still early. Plenty of parking spaces.
Met some colleagues from the office also running the 26k.
5am downed one powerbar.
530am race started. I started from the back.
Stuck to 7:1 Galloway. Mindtune was Taylor Swift's "Luv Story"
Ran past cemetery. Then the hills started.
Keep the cadence on the uphills, glided fast on the downhills.
For some reason, smoked many runners on the downhills, why are they braking?
At 5k reach 1st drink station. Plain water.
Saw run buddy finish Fajr prayers. Did mine.
Continued on. Hilly areas over.
Tg Bunga to Gurney drive just did it.
Must have made many people crazy with Galloway 7:1
At 10km near Gurney Drive, another drink station. Time about 1hr 15mins.
Opps forgot to gulp down power gel with the water.
Just gulped it down raw... stuck to the throat... ehem... ehem...
Continued on. Near Citibank saw runners already going the other way
Ran past E&O, all the way to Lebuh Light roundabout & u-turned.
Near Citibank, another drink station. Downed another power gel.
At this point, caught up with run buddy. Run buddy tagged along.
Keep slogging on. Barely aware of the surroundings, was all "zong"
Along MacAlister, started to get really "mental"
Along General Hospital, lost track of run buddy.
Was running my level best.
Into Youth Park road, was reduced to 3:1 Galloway. Legs are burning.
The final uphill - walked it.
The final downhill - sprint to der finish, arms raised for the photo finish.
My unofficial time: 3 hr 15 mins 52 secs
Muaahahahah! Beat my expectations!
And also smoked run buddy. Where is he?
Went into the chute, returned the timer chip, got mein medal, etc, went back to the finish line to see run buddy just ending his race.
Post-race: gulp down watermelon, water, everything that was available.
No more Milo! Ack...
In summary:
1. finished faster than expected - muahaha!
2. smoked run buddy - muahaha!
3. didn't finish within 3:10 qualifying
4. didn't finish last!
5. I can do downhills well
6. Satisfied with my race
7. Satisfied with organizers
8. Traffic control was so-so. To the end, road very busy
9. OK medal
Saturday, 6 June 2009
Malakoff 26k pre-race jitters
After last Wednesday's run, my system went into defensive mode.
Thursday: lost the war to the invading germ army
Friday: recovered...
Saturday (today): Together with run buddy, went to the Youth Park to get the race vest, et al.
Paid rm40 registration fee, another rm10 for timing chip deposit.
Bib no B1240.
White vest with yellow side stripes. Dunno if gonna wear this.
Free powergel for 26k.
Bought two power bars and one power gel.
Met Eileen from KL who's gonna run the 6k.
Met a veteran 61 yr old uncle who ran a "rehearsal" 26k on the actual route in 3 hr 5 min (wow!). I'm gonna bite his dust tomorrow.
In run buddy's car, went thru the race route. The first 5k is hilly, gonna be a challenge. Afterwards would be "manageable".
So here is my race strategy.
1. Since just recover, no time goal
2. Start back of the pack
3. 7:1 Galloway. In no shape to run non-stop
4. 10 mins into run, have to find somewhere for fajr prayers
5. Only one cuppa re-water at each station.
6. Run my own race. Let run buddy run his.
7. Cruise on the downhills
8. Run last 2k full blast.
Ok that's all. Now to get some sleep.
Thursday: lost the war to the invading germ army
Friday: recovered...
Saturday (today): Together with run buddy, went to the Youth Park to get the race vest, et al.
Paid rm40 registration fee, another rm10 for timing chip deposit.
Bib no B1240.
White vest with yellow side stripes. Dunno if gonna wear this.
Free powergel for 26k.
Bought two power bars and one power gel.
Met Eileen from KL who's gonna run the 6k.
Met a veteran 61 yr old uncle who ran a "rehearsal" 26k on the actual route in 3 hr 5 min (wow!). I'm gonna bite his dust tomorrow.
In run buddy's car, went thru the race route. The first 5k is hilly, gonna be a challenge. Afterwards would be "manageable".
So here is my race strategy.
1. Since just recover, no time goal
2. Start back of the pack
3. 7:1 Galloway. In no shape to run non-stop
4. 10 mins into run, have to find somewhere for fajr prayers
5. Only one cuppa re-water at each station.
6. Run my own race. Let run buddy run his.
7. Cruise on the downhills
8. Run last 2k full blast.
Ok that's all. Now to get some sleep.
Wednesday, 3 June 2009
Technoplex 6k
4 days to Malakoff 26k.
Today, I debated whether to run or not. Feeling buggy, flu season is here.
By evening, felt not bad. So decided on a 3-lapper. And here it is.
Lap 1a -- 6:36 --- 6:36 --> 1km
Lap 1b -- 6:28 -- 13:04 --> 2km
Lap 2a -- 6:34 -- 19:38 --> 3km
Lap 2b -- 6:24 -- 26:02 --> 4km
Lap 3a -- 6:23 -- 32:55 --> 5km
Lap 3b -- 6:12 -- 38:37 --> 6km
All in all, quite OK.
Today, I debated whether to run or not. Feeling buggy, flu season is here.
By evening, felt not bad. So decided on a 3-lapper. And here it is.
Lap 1a -- 6:36 --- 6:36 --> 1km
Lap 1b -- 6:28 -- 13:04 --> 2km
Lap 2a -- 6:34 -- 19:38 --> 3km
Lap 2b -- 6:24 -- 26:02 --> 4km
Lap 3a -- 6:23 -- 32:55 --> 5km
Lap 3b -- 6:12 -- 38:37 --> 6km
All in all, quite OK.
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