Kuantan Half / KCK Setia Alam 2015.

After a dissapointing Race from Kuantan Half Marathon, it took me some time to publish a post to this Blog. Firstly dissapointed with myself that i couldnt still bring up to pace for my Half Marathon.

This year i hardly take long  distance running as to focus on my core n speedwork. So endurance wasnt so much in my programme. But well its better to learn the hardway. As for this KuantanHalf.

I tried to keep up with a 4;11pace for the first 10k (Just to test wether i could hold that pace  till the next final 10k) It was a crazy thing to do. haha so i learned that in order to keep endurance n strength cutting down to 10secs less is what i needed to do in order to keep my endurance throughout the race.

So... meaning easy on the first 10k, alot needed to be done for my long distance running so I decided to race easy the last 10k without any helf from salt sticks. Focus what was wrong and troubleshooting. Takes alot of courage to run a race and still doing some experiments and admit to falling out of the top10 list. 

So the following week is KCK 10km, i dedicided to do some endurance and few speedworks. And try to back out from any extreme practice runs and save strength. Well i did it. managed to keep a 4;01 pace throughout the 10km. and did a 3.58 for the first 5.5km. 

So this coming week is my Lumut Half.  I hope that what i practiced and learned should able to keep me in line. either that i still needed to find the faults in  my longdistance running. 

2015 KUANTAN HALF MARATHON MEN OPEN RESULT

KCK 10KM MEN OPEN PODIUM

WITH LEE CHING KEONG, FARIS SYAZA, ME , JAYAKUMAR

Great Eastern Colour My Heart Run 2015

As usual the nervous really breaks u down the night before raceday, But I havnt had this kinda nervousness since my earlier races. 

Sunday Morning at Dataran Merdeka arrived early to get a near parking and to be mentally relaxed for the race. Met my friend Rani which arrived almost the same time as i did. Made a few chit chat as it was too early for warmup.

But there u go 30mins before the race. The Starting line was packed. After few years of running this was my first race actually to Start at Padang Merbok. The instensity feeling was high because  my of the killer route (which is the DUTA hockey stadium route). 

Tried to start easy on the hills and avoid cramps or muscle pain. Luckily i made it to finish. It was a mentally exausting and physical challenge for this race. We had to finish with extra two hills which was the Double Hill (aka White House/Rumah Putih) together with the Skolah Arab route. 

I did a time of 49.51mins with a 11.87 km distance. Not quite satisfied wtih the time target was 48mins++, But the hills was holding me back.  Managed to get 6th Malaysia Mens. Overall satisfied. But hopefully i could recover before my Kuantan Half (which is 7days from now). 

All i could say is (I am no elite or pro-runner) But from experience dont kill yourself in training. Manage it , plan well and all plan will succeed. 

Thanks to Moey for the pics.

Milo Breakfast Day Putrajaya 2015

My first ever Milo Race, been wanting to join this event since 2years ago. Really didn't expect thousands of people would be here. But I really enjoyed this race. The preparation by the organizers were good. Actually much better than any other huge Full Marathon events I ever joined. With the endless Milo trucks and variety of breakfast after the race.

First of all I didn't I didn't expect many elite runners to join this race, because it closed really fast. But it's ok. It really tested my speed and endurance ( which speed training I really am Lazy to do) . And the day before this race I really didn't have proper rest. ( had wedding to attend and some friends group meeting) and my diet for the pre race went all out of the window. 

But many runners have improved during this race. I'm surprised they could pull much pace. Congrats to them. 

Well day after the race still feeling sore. Need some recovery time for the next big event.

It was an over distance with 7.25 km on my watch, only did an average 4:01pace. Really need to work out on my 5k this time. 

SuperHero Race 2015

Distance 9.9KM (GPS)
Where: Bukit Jalil Stadium
When: 3rd May 2015

It was a cool Sunday Morning, had a little dew. The Race was early around 6;30 (for a 10km)
My target for this was being within Top5 position. And eventually gratefully achieved what i had aimed for. This was right after my unsuccessful Bidor Half Marathon. which i chocked the last 5KM.
But feeling confident for this race as i prepared for the 80% incline/Decline route. I followed a Kenyan Woman runner pace. She paced me most of the time. I felt strong as i could hold a 4;08pace throughout the whole event. And finished my last 900Meters with a 3;38min time.

 I felt that I am stronger within 10-18KM distance races. So as for Half Marathons i still need to study more on its preparation to achieve goal time. Throughout this past week I had alot of friends, Coaches and pro atheletes giving advice on doing middle distance running, economy running. easy training. and recovery training.
Its going to take some time to achieve that goal. But i dont mind, slowly learning and gaining experiance throughout races is most important.

Bidor Half Marathon

The Distance was actually 22.85km, I finished my time at 1:39hrs, got 1:31hrs on the 21st km.

It's been a while I Havnt attended long distance running and this one the was first for 2015. 

I learned a lot from this race as in for pacing, patience, and economy running. I hope the next few HM I would do better as in for timing and strategy. It's totally different from short distance running as for you need to keep your strength on the 2nd leg and the final few hundred meters. 

The route actually wasn't so bad for the first 15km, then after that it was all uphill till the 19th km, and the last 2km was abit steep. Almost had my legs cramp on the 18th km so had to slow down by then. But luckily I picked up by the 20th km. But by that time it's already too late to catch up with the 5 people ahead. 

Overall it's a good race, hoping to come back next yr and join this great race, thanks for the support! 

3R INTERNATIONAL MARATHON 2015

One of the biggest events of the  year, and first full marathon event for this year.

Many people and Elites entered this race from 10km to Full Marathons. 

I focused on my 10k training a few months before this race as I got sick due to over training the last 2weeks before this race. Luckily I got pulled trough till the finish. Many pro runners entered this 10km category. Luckily got stuck with the top 10. Almost out of breath for this one. Wasn't satisfied with my timing. But it's all ok need more recovery and training balance. Hopefully my timing would be better by the end of the year. 

Congrats to those who entered and succeed in this event. 

LIONS RUN 2015

TOP 10 WINNERS WITH LIONS CLUB MEMBERS

It took an hour drive to th coast of Pantai Morib, which is located 25minutes from KLIA.

We had to wake up by 2:30am to get ready plus travel time to the venue. 

Wasn't feeling to good for this race, been feeling sick pass the few training before this. So I just took it easy with an average 4:13pace, just target for top10. Managed to fall 6th ( good enough I guess ) 

Still thought I couldn't do it. But forced myself till the end. Maybe it was overtraining and malnutrition causing this heaviness. Hope the next coming race will be better. 

Thanks to friends & family for being supportive!!