2015 APBIM HM Race Report

Finally, after weeks and weeks of training, I have completed the race.  Well, I just managed to clock 2-hr (well, 2 hours and 9 seconds to be exact) for this HM.  Not as good as I'd like to be, but I have tried  my very best this time AND I think I have identified my weakness so that I can train well in next HM!

For this time, since I was expecting a narrow road at the beginning of the race, I squeezed myself a bit in front than before.  I was just more than 10 rows in front of the starting line.  This helps as I didn't feel like being blocked by anyone at the beginning of the race.  In fact, after analyzing the running split, I found that I actually saved more than 1 minute for the 1st km as compare to last year HM (my fastest HM before this one!).

I found myself running at slightly less than 6 mins pace for the 1st km, which was good.  I have then decided to slightly increase my pace to hopefully at 5:40min pace to meet my sub-2 goal.  However, I didn't want to increase too much of my pace until I was too tired.  I was just running by feel without constantly checking my pace.  At every km, which my watch alert me, I checked my pace and my pace was around 5:50min, which I thought was good enough for the 1st half of the race.

After the 1st water station, around 7km, I decided to increase my pace to be less than 5:40min to make up for the slower pace earlier on.  I then ran with the pace of 5:30min.  I felt a tired with that pace but I knew that I would stop for water at around 10km and thus I just pushed myself a little bit.

At 10km, I stopped for water and I checked out my watch that my elapsed time was 57mins, 1 min slower than what I planned.  So, I cut down the walking time and started to run again just after ~30 steps of walking.  I just ran at controlled pace (comfortably hard, maybe) after the drink.  I didn't check my pace because I knew that I couldn't go faster than this pace and shouldn't go slower than this pace either.  I just want to hold on to this pace as much as I could to go for my best HM time.

I wasn't been able to hold this pace for long.  I knew that if I were to meet the sub-2 goal, I would have to reach the 3rd U-turn before 1:30hr.  Again, I pushed myself hard for not slow down until I reached the 3rd U-turn.  Finally, when I reached the 3rd U-turn, and I checked my watch, it was 1:32hr, 2 mins slower than what I'd like to be.

I was a bit disappointed.  However, I knew that I had really tried my best.  I knew my problem was not trained long distant enough at target pace.  I then realized that I had to train at target pace of 5:30mins instead of 5:40mins due to slightly longer distance in actual route than the calculated HM distance.  Also, I have to at least run a few times at target pace for more than 15km during training.

Instead of giving up altogether, I was thinking that if I didn't try harder this time, it would be much harder next year due to my age.  So, I pushed myself hard again!  Until I had to stop for another time at around 17km!  With the help of negative slope at 18km, I managed to picked up the pace a little bit.  During that time, I just wished to improve from my last year timing instead of hitting the sub-2 goal!

After 18km, I was just running as hard as I could without thinking too much.  I knew I wasn't been able to hit sub-2.  Finally, at the last km, I was running the same pace as a lady runner.  As woman HM started 15 mins later than man, I knew that she was running at faster than sub-2 pace to be able to catch up with me.  The pacing worked as it turned out that I was running slightly faster than earlier!

Finally, I saw the finish line.  To my surprise, the clock was showing 2:00:0x.  I didn't expect to finish at 2 hours.  So, I tried to speed up and it turned out that I was running at less than 5 mins pace for the last 500 m!

Overall, I am quite happy with the outcome, although I'd like it to be sub-2!  My fueling strategy is right as I don't feel hungry and thirsty during the run, and didn't go to toilet too!

As I mentioned, I'd need to train harder at HM pace for longer distance.  I just happened to talk to a 7th placing HM lady and she was logging 90km per week to be able to complete HM in 1:41hours!  So, I have a long way to go.

Here's my results (top 2.4%):-

Fuel:-
1.  1 pack of instant noodle 2 hours before the race.
2.  ~500ml of water 2 hours before the race.
3.  Another ~100ml of water 1 hour before the race.

FR610 vs FR220

My experience in FR610 and FR220.

I have been using FR610 for 7 months and decided to trade in for FR220 for RM300.  My experience for FR610 is not very pleasant.

The most annoying thing about my FR610 was the battery charging.  I have to try many times before the watch can be charged.  I have tried all the suggestions that I can find in the internet but I still could solve my problem.  Either I was unlucky or it was the "returned" watch that I purchased.

Even if the contact is good, I will get reverse charging every now and then.  Previously, when this occurred, I just turned off the watch and turned it on again to have it charge normally.  However, this wasn't the case for the last 2 rounds.  I just had to let it "charged" to 0% before it can be charged normally.

Lastly, I was a bit disappointed with the battery life.  I can only use it for ~ 4 hours in running before I have to charge again.

I blamed all of those to the cheap price for the watch, ie. USD179.99, which I sometime think is the returned watch.

When a friend of mine is willing to trade-in my FR610 for FR220, I have decided to take the offer although I just use it for just half a year.

After using FR220 for just 2 weeks, I am very happy with the performance.  The battery can last for more than 5 hours after charge.  Also, a single charging from flat battery is just around 3 hours.

The speed of GPS signal acquisition is very fast, a lot faster than the FR610.

However, the 2 features of FR610 that I would miss are the Virtual Racer and Virtual Partner.  Although I have not been able to use these features, but I think this is an interesting features to help pacing strategy in a race

Other than that, I have all the features that I want in FR220.

I hope to be able to use the watch for 2 years!

2015 APBIM HM Training Journal (2 wk to go)

Finally, this training session has come to final 2 weeks.

Because of this journal, I am able to keep to my training schedule most of the time, except some unavoidable situation.

After completing the last 30km per week the past week, the coming week is taper week.

I just plan to run 20km easy run this week before my HM in the coming week.

The most important gain from this session of training is my fueling strategy.  I should be able to move from here.

Right after this HM, I will have to increase my weekly mileage to 30km per week.

2015 APBIM HM Training Journal (3 wk to go)

Again, due to haze situation, I just logged 10km instead of 20km the week before as I planned earlier.  My favoutie Tanjung 10km Run was canceled due to haze condition and only left with Rock to Rock Run on Sunday.  That was my 10km mileage last week.  Although I ran 2 minutes faster, but I pushed myself too hard that I had to slow down the last 3km.  At the end of the run, I met a 67 year old runner who ran a very impressive 61 mins.

Luckily, I can still log 30km the week before last and make the 30km weekly mileage consecutively.

As haze condition improved, I managed to log 30km this week as plan.

However, as 3 weeks ago, the long run this week was not as fast as I'd like to be.  I guess I have to train my body to adopt to this stress for a long time before I can continue to increase the mileage.

As before, I had Yogult before the run and stop to walk after 10km for drink.  I didn't feel hungry throughout the whole long run.

I will try 20km next week as plan and that would be the last training before the taper week after that.

Until now, I still feel that I had a better preparation for HM last year!