Memory of 2010

As a wannabe runner, I resumed my exercise after getting clearance from the doctor since the bike related injury that broke my right scapula. Almost 1 year ago 9/dec/2009.

That was about Feb'2010. The first ever running event was sort of a bandit run at Energizer 10K event. Never in my life that I ran more than 8k before the race. I can still remember that I tried to chase down Miss Jewel to say hi when I saw her overtook me, what a futile effort. Haha. No medal for that event, I didn't bother to queue up to get it. Didn't know anybody then except Boon which we got separated half way.

The most memorable half marathon will have to be Standard Chartered KL marathon. That was by far the most enjoyable run, felt really good during the run and can feel that I can go on and on and on. Something just click during the run. Breathing was regular, no cramp, perfect weather, plenty of water station and nice route.

The most suffering run will have to be the Singapore Newton 30k run, also my first ever outside Klang Valley and outside Malaysia run. Needed that to build up the mileage towards the full marathon. Got sucked into the face paced runners at the first loop and burned out at around 13k, and then it was run walk till the end. Not an enjoyable event, but learned the most about running preparation and strategy.

The longest sporting event will have to be the Ipoh Century ride. 168km of pedaling. It should be an enjoyable ride with some tough hill climbs, but due to the lack of training and the lost of confidence since the bike accident, I was really suffered during the hill climb. But I finished it, which to me is one of the biggest achievement of 2010.

The longest run ever for 2010 will be the Penang Bridge International Marathon, 42.195km of running. After more than 1 month, I am still amazed about finishing the run. Considering how out of shape i was in the first 40 years of my life, still out of shape now :)

Overall, my journey to completing the first full marathon was considered well planned, the mileage gradually got increased, and that helped in getting me to the finish line.

Moving forward to 2011, return to cycling, get into the pool more, and run smarter, not more.

I miss Genting Sempah, i miss FRIM. :)

Felt healthier is the best result. All the medal, certificate cannot replace that.

My 2011 weekly training schedule

Sunday : Morning Cycling (outdoor) or LSD run or Brick (7m30/km)

Monday : Evening RPM challenge (manulife)

Tuesday : Morning BodyPump Class (manulife).

Wednesday : Morning speed run treadmill at gym (5m/km)

Thursday : Evening swimming

Friday : Morning Hill run (8min/km) at Bukit Damansara

Saturday : Rest day and/or stretching

Tentative plan. Need more thinking about it.

why am i an atheist?

Why don't I believe in God? No, no no, why do YOU believe in God? Surely the burden of proof is on the believer. You started all this. If I came up to you and said, "Why don't you believe I can fly?" You'd say, "Why would I?" I'd reply, "Because it's a matter of faith". If I then said, "Prove I can't fly. Prove I can't fly see, see, you can't prove it can you?" You'd probably either walk away, call security or throw me out of the window and shout, ''F—ing fly then you lunatic."

- Ricky Gervais

Great quote

"Coming to work with a sense of urgency about what we are doing. I mean, even if it seems like a simple task kind of day-to-day basis, getting it done is the thing that lays the groundwork for everyone else to do the other things that they are doing that it all adds up to something huge." Mark Z.

Borrowed from Run Kooky Run blog at http://run-kooky-run.blogspot.com/2010/11/work-wednesday.html

PBIM 2010 Result

No point talking about how happy, unhappy, satisfied, pissed off with the result. It is over, moving forward.

So, result is out, pretty fast. 

C Category Result : Full Marathon Men Veteran

Placing in the category : 371/422 (Bottom 13% of the age group, ouch!!)

Placing overall : 890/1067 (Bottom 16% of all men. double ouch!!)

Official Time : 6h12m14s

Net time : 6h11m5s

Garmin time : 6h11m7s (very close, i am impress)

And now, the weird distance marker timing by the organizer

3.7km : 28m50s

18.7km : 2h27m47s

21.1km : 2h52m31s

33km : 4h44m38s

37.8km : 5h29m51s

According to my Garmin and in the bracket are the pace that i should follow to get 5h30m, looks like i still need more training on endurance and speed. around 20k is the time that i lost the pacer and my pace slacking. 

5k : 36m58s (39m06s)

10k : 1h15m22s (1h18m12s)

15k : 1h55m25s (1h57m18s)

20k : 2h39m20s (2h36m24s)

25k : 3h25m28s (3h15m31s)

30k : 4h11m52s (3h54m37s)

35k : 5h0m30s (4h33m43s)

40k : 5h49m12s (5h12m49s)

What is good?

1. I ran most of the time, very brief walk at the water station

2. No cramp, probably enough of hydration and salt

3. Giving out water bottle (just nice to drop a nuun tablet in)

4. Enough fueled, took 1 Gu gel 15 minutes before the run and then 1 every 1 hour. The last one almost make me puke

What is bad?

1. No banana by the time i hit the u-turn at the Jelutong highway

2. Not enough water station at the Jelutong highway, despite of the feedback during the runner session briefing at Crystal Crown.

3. What happen to corn starch cup? I tot i can get some extra nutrient :)

4. Traffic control for the fun run

Targeting 5h15m for my next FM. when leh huh? 

My home made pace band

A valuable advice from a much better runner also called Khoo.

I made  this and will be wearing this during my run to meditate on during the long and numbing run.

http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm

5h30m, some consider very slow, but hey, I am not competing with you. I am trying to get to the finishing line.

This is my planned pace for PBIM

Did some magic on the excel spreadsheet (I still hate Micrisoft).

Here is the plan.

First quarter: 7m30s pace

Second quarter : 7m40s pace

Third quarter : 7m50s pace

Last quarter : 8m pace

Check point for every 5km

5km : 37m

10km : 1h15m

15km : 1h53m

20km : 2h31m

25km : 3h10m

30km : 3h50m

35km : 4h30m

40km : 5h10m

FM : <5h30m

Guess not :)