Delayed fatigue set in. By today, my thighs felt so "kayu". Calves were alright, though. Knees also OK. No late meeting, so went for a slow recovery run. I dun think I can run any slower than this, haha.
Lap 1a --- 6:52 ----- 6:52 --> 1km,
Lap 1b --- 7:14 ---- 14:06 --> 2km,
Lap 2a --- 7:12 ---- 21:18 --> 3km,
Lap 2b --- 7:30 ---- 28:48 --> 4km,
Lap 3a --- 7:16 ---- 36:04 --> 5km, stop der run
Lap 3b -- 11:48 ---- 47:52 --> 6km, walk to der finish
The short run did wonders for the wooden thighs, lol. But coming home, horrors! Post-run weight 155.6! Need to crank up the juice & melt that flab. No mercy!
..
Tuesday, 24 November 2009
Monday, 23 November 2009
PBIM 2009 Part 2
Today the results are out. Here's how yours truly did:
Official time 2:43:30
Net time 2:39:00
Bridge u-turn: 1:10:52
e-Gate u-turn 2:04:33
So my own timing is off by about 18 secs, not bad.
Now that's on the record, I want to just jot down a few more things. I was too zonked out yesterday to think straight.
Yesterday's PBIM, my fifth, would qualify as the best ever PBIM I participated in, since I took part in my first PBIM in 2001. And it's way better than SCKLM '09. Kudos to the organizers.
For me, PBIM has it's inherent pluses:
1) You get to run on the bridge
2) The routes are totally closed to traffic - no fumes, no worry of being hit by cars, etc
3) Close to home (mine, that is)
This year, the organizer did several things right:
1) Optimized the routes & starting times to minimize fun-runners blocking full & half-marathon runners
2) Introduced chip timing
3) Water, water everywhere
4) Nice medals, clearly differentiated
5) Personalized certificates with official time (this remains to be seen)
6) Optionally can get race package couriered
7) AIMS certified routes
8) Luggage check-in facilities
9) Surau facilities for the Muslims
10) Most importantly, the organizers listened to runners thru Facebook, and attempted their level best to address all the issues that are important to them (water, congestion avoidance, etc)
Murphy's Law is still irrefutable, some slip-ups occurred along the way:
1) Vest sizes smaller than standard
2) At the finish, the chute wasn't deep enough. The organizer should distribute the medals & water further back to avoid the queue from building up & reaching the timing mat.
Just add a few more things, and the event would be perfect and World Class
1) Accurate distance markers. Emphasis on "accurate"
2) Publish the routes in MapMyRun or similar, instead of the cartoony maps
3) Pacers for full & half-marathoners maybe?
All in all, I rate PBIM2009 4.5 stars out of 5.
...
Official time 2:43:30
Net time 2:39:00
Bridge u-turn: 1:10:52
e-Gate u-turn 2:04:33
So my own timing is off by about 18 secs, not bad.
Now that's on the record, I want to just jot down a few more things. I was too zonked out yesterday to think straight.
Yesterday's PBIM, my fifth, would qualify as the best ever PBIM I participated in, since I took part in my first PBIM in 2001. And it's way better than SCKLM '09. Kudos to the organizers.
For me, PBIM has it's inherent pluses:
1) You get to run on the bridge
2) The routes are totally closed to traffic - no fumes, no worry of being hit by cars, etc
3) Close to home (mine, that is)
This year, the organizer did several things right:
1) Optimized the routes & starting times to minimize fun-runners blocking full & half-marathon runners
2) Introduced chip timing
3) Water, water everywhere
4) Nice medals, clearly differentiated
5) Personalized certificates with official time (this remains to be seen)
6) Optionally can get race package couriered
7) AIMS certified routes
8) Luggage check-in facilities
9) Surau facilities for the Muslims
10) Most importantly, the organizers listened to runners thru Facebook, and attempted their level best to address all the issues that are important to them (water, congestion avoidance, etc)
Murphy's Law is still irrefutable, some slip-ups occurred along the way:
1) Vest sizes smaller than standard
2) At the finish, the chute wasn't deep enough. The organizer should distribute the medals & water further back to avoid the queue from building up & reaching the timing mat.
Just add a few more things, and the event would be perfect and World Class
1) Accurate distance markers. Emphasis on "accurate"
2) Publish the routes in MapMyRun or similar, instead of the cartoony maps
3) Pacers for full & half-marathoners maybe?
All in all, I rate PBIM2009 4.5 stars out of 5.
...
Sunday, 22 November 2009
PBIM 2009
After last Sunday's 12k LSD, supposed to do a few more to keep the legs in "running" order.
Actual mileage: zero. zip. zilch. nada. sifar.
So, I was not expecting much for the actual run.
There's no pre-race strategy either. I was torn between 5:1 and 6:1 ratio. Which one should I do? Feeling "macho", decided to do 6:1.
Run started 3:30 am. Everything was hunky dory all the way to 15k. I stuck faithfully with 6:1 ratio. Went up the midspan steadily, and turboed on the downhills. Took powergel at 10k (u-turn near 2.8km marker) and 15k.
After 15k, pace got noticeably slower. Was running outta gas. And no more powerbar. Reached the last u-turn near the "Coastal Runner" sculpture. And from then on everything went kinda slow. For the first time in a race, felt the right calf just on the verge of cramping up. Every time this happened, throttled back the pace. The last 3 kms were a panchited jog. Didn't even have any reserves for the dash to the finish. Which was kindof a good thing, because there was a queue right at the finishing line (ie had to line up to finish). The chute was not deep enough, it seemed.
Unofficial time: 2:39:18
Haha! Getting slower! Cannot beat past year's Bridge Run timing. Whatever it is, finished before 3.5 hrs qualifying time. Got my finisher medal. Cert will be mailed later.
Next race: probably GE30k next year.
Actual mileage: zero. zip. zilch. nada. sifar.
So, I was not expecting much for the actual run.
There's no pre-race strategy either. I was torn between 5:1 and 6:1 ratio. Which one should I do? Feeling "macho", decided to do 6:1.
Run started 3:30 am. Everything was hunky dory all the way to 15k. I stuck faithfully with 6:1 ratio. Went up the midspan steadily, and turboed on the downhills. Took powergel at 10k (u-turn near 2.8km marker) and 15k.
After 15k, pace got noticeably slower. Was running outta gas. And no more powerbar. Reached the last u-turn near the "Coastal Runner" sculpture. And from then on everything went kinda slow. For the first time in a race, felt the right calf just on the verge of cramping up. Every time this happened, throttled back the pace. The last 3 kms were a panchited jog. Didn't even have any reserves for the dash to the finish. Which was kindof a good thing, because there was a queue right at the finishing line (ie had to line up to finish). The chute was not deep enough, it seemed.
Unofficial time: 2:39:18
Haha! Getting slower! Cannot beat past year's Bridge Run timing. Whatever it is, finished before 3.5 hrs qualifying time. Got my finisher medal. Cert will be mailed later.
Next race: probably GE30k next year.
Sunday, 15 November 2009
Last LSD before PBIM2009
This was a group LSD.
On Friday, a group of "like minded individuals" started a running buddy thingie at the office.
Planned for a 14k LSD e-gate to Queensbay.
Sunday morning, two of 'em showed up.
Run started at 6:30am with the most tyro leading. Technique was Galloway 5:1. I was the time-keeper. Pace was throttled back to accommodate the new runners.
Reaching Happy Mart just before the Mall, one runner kaputed, and wanted to u-turn. Stopped for water break, then retraced the route back to e-Gate. The only difference this time went on the trail going under the Bridge. On the return trip, the time-keeper gave mebbe 30 additional seconds for the walk breaks to accommodate the kaputed runner.
All-in-all, distance about 12km. Run-time total: 1hr 49 mins.
Weather: just nice for a run. Breezy with overcast skies. Not hot at all. No BBQ this time.
Tomorrow, the PBIM race-pack collection starts at Queensbay Mall, dunno if going to geddit tomorrow. Still lotsa time till the race.
Overall feeling: Okay, ready for another 2:30 half marathon attempt. Was less prepared for PBIM2009 compared to SCKLM.
On Friday, a group of "like minded individuals" started a running buddy thingie at the office.
Planned for a 14k LSD e-gate to Queensbay.
Sunday morning, two of 'em showed up.
Run started at 6:30am with the most tyro leading. Technique was Galloway 5:1. I was the time-keeper. Pace was throttled back to accommodate the new runners.
Reaching Happy Mart just before the Mall, one runner kaputed, and wanted to u-turn. Stopped for water break, then retraced the route back to e-Gate. The only difference this time went on the trail going under the Bridge. On the return trip, the time-keeper gave mebbe 30 additional seconds for the walk breaks to accommodate the kaputed runner.
All-in-all, distance about 12km. Run-time total: 1hr 49 mins.
Weather: just nice for a run. Breezy with overcast skies. Not hot at all. No BBQ this time.
Tomorrow, the PBIM race-pack collection starts at Queensbay Mall, dunno if going to geddit tomorrow. Still lotsa time till the race.
Overall feeling: Okay, ready for another 2:30 half marathon attempt. Was less prepared for PBIM2009 compared to SCKLM.
Saturday, 14 November 2009
Technoplex 6k and 10k
Just for the record.
Tuesday @ Technoplex loop
Lap 1a --- 6:19 ----- 6:19 --> 1km,
Lap 1b --- 5:45 ---- 12:04 --> 2km,
Lap 2a --- 5:52 ---- 17:56 --> 3km, parity
Lap 2b --- 5:47 ---- 23:43 --> 4km,
Lap 3a --- 6:13 ---- 29:56 --> 5km, still on-par
Lap 3b --- 6:26 ---- 36:22 --> 6km
Consolation prize, at least I can still do 5k in sub-30mins.
Stop due to lightning & overcast skies
Then next day, same venue, a depletion 10k. At the start oredi felt insufficient energy to try a sub-1hr. So do der best.
Lap 1a --- 7:09 ----- 7:09 --> 1km,
Lap 1b --- 5:36 ---- 12:45 --> 2km, too fast, then terus panchit
Lap 2a --- 6:12 ---- 18:57 --> 3km
Lap 2b --- 6:03 ---- 25:00 --> 4km,
Lap 3a --- 6:20 ---- 31:20 --> 5km,
Lap 3b --- 6:28 ---- 37:48 --> 6km
Lap 4a --- 6:46 ---- 44:34 --> 7km,
Lap 4b --- 6:44 ---- 51:18 --> 8km
Lap 5a --- 6:57 ---- 58:15 --> 9km,
Lap 5b --- 7:08 -- 1:05:23 --> 10km. so teruk totally below par.
Friday - late meeting, no run.
Sunday plan: group LSD run relex2 with some buddies. Aim for 14k. Last LSD before the race.
And that's the story. One of the shortest training ever for the Penang Bridge Run.
Tuesday @ Technoplex loop
Lap 1a --- 6:19 ----- 6:19 --> 1km,
Lap 1b --- 5:45 ---- 12:04 --> 2km,
Lap 2a --- 5:52 ---- 17:56 --> 3km, parity
Lap 2b --- 5:47 ---- 23:43 --> 4km,
Lap 3a --- 6:13 ---- 29:56 --> 5km, still on-par
Lap 3b --- 6:26 ---- 36:22 --> 6km
Consolation prize, at least I can still do 5k in sub-30mins.
Stop due to lightning & overcast skies
Then next day, same venue, a depletion 10k. At the start oredi felt insufficient energy to try a sub-1hr. So do der best.
Lap 1a --- 7:09 ----- 7:09 --> 1km,
Lap 1b --- 5:36 ---- 12:45 --> 2km, too fast, then terus panchit
Lap 2a --- 6:12 ---- 18:57 --> 3km
Lap 2b --- 6:03 ---- 25:00 --> 4km,
Lap 3a --- 6:20 ---- 31:20 --> 5km,
Lap 3b --- 6:28 ---- 37:48 --> 6km
Lap 4a --- 6:46 ---- 44:34 --> 7km,
Lap 4b --- 6:44 ---- 51:18 --> 8km
Lap 5a --- 6:57 ---- 58:15 --> 9km,
Lap 5b --- 7:08 -- 1:05:23 --> 10km. so teruk totally below par.
Friday - late meeting, no run.
Sunday plan: group LSD run relex2 with some buddies. Aim for 14k. Last LSD before the race.
And that's the story. One of the shortest training ever for the Penang Bridge Run.
Sunday, 8 November 2009
Long time no post
In summary:
1. Registered for Penang Bridge Half Marathon
2. Ramadhan came and went
3. Training dwindled to nothing
4. Too much Raya food got converted into 10 pounds of flab
5. Training spotty due to work, rain, and low motivation
Talking about this year's PBIM preparation - what preparation?
Consisted of on-and off hill runs at Bukit Dumbar on Sundays - NO LSDs.
One 10k attempt at the office loop: timing 1hr 06 mins --> haha!
And finally today, two weeks before the event, the first LSD. A full 20k Galloway run-walk taking the normal E-gate-Queensbay-Batu Maung route. Started 630am, ended 3+ hours later in the blazing sun. E-gate to Batu Maung in 1:28:47, return trip in 1:38:33. Total workout in 3:07:20 for about 22k distance. Give or take 7 mins for 1 km, this means for 21k I'm just barely making the finisher's medal qualifying time. I will probably qualify for the "Medal Kesian".
The pain... The suffering.... and I'm not talking about Star Wars. Haha!
I'm going to be a vegetable the rest of today methinks. Haha!
And that is the sorry state of this year's PBIM campaign! Haha!
1. Registered for Penang Bridge Half Marathon
2. Ramadhan came and went
3. Training dwindled to nothing
4. Too much Raya food got converted into 10 pounds of flab
5. Training spotty due to work, rain, and low motivation
Talking about this year's PBIM preparation - what preparation?
Consisted of on-and off hill runs at Bukit Dumbar on Sundays - NO LSDs.
One 10k attempt at the office loop: timing 1hr 06 mins --> haha!
And finally today, two weeks before the event, the first LSD. A full 20k Galloway run-walk taking the normal E-gate-Queensbay-Batu Maung route. Started 630am, ended 3+ hours later in the blazing sun. E-gate to Batu Maung in 1:28:47, return trip in 1:38:33. Total workout in 3:07:20 for about 22k distance. Give or take 7 mins for 1 km, this means for 21k I'm just barely making the finisher's medal qualifying time. I will probably qualify for the "Medal Kesian".
The pain... The suffering.... and I'm not talking about Star Wars. Haha!
I'm going to be a vegetable the rest of today methinks. Haha!
And that is the sorry state of this year's PBIM campaign! Haha!
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