Gelugor Power Run 2 is the 1st running event in 2017. Despite accumulating 30km this week, I think I did good in the run clocking 5:40"/km with 3 minor uphill. I am attributing this to more regular training recently. Although not long, but I had a more consistent run of 3~4 km every 2 or 3 days.
Except for the beginning 1st km and uphill at 9th km where I ran more than 6 mins pace, my pace was around 5+ min/km throughout the run with only 5:00/km in the last km.
If I can keep to this training schedule and stamina, I will try for another sub-2 HM again end of the year.
Showing posts with label 10k. Show all posts
Showing posts with label 10k. Show all posts
Sunday, January 22, 2017
Saturday, September 26, 2015
2015 APBIM HM Training Journal (8 wk to go)
This weekly (sort of) update can really make me feel the time pressure. At least, it makes me alert that the race is approaching and I'd better try hard to stick to my training plan.
There are 3 new records for the week that just past.
Firstly, this is the 1st time I tried off road running. Joining the group training and I jogged on trail road (mostly sand) for around 10km. I ended the training with around 2km of normal road. This marks as my slowest run for the last 3 years, ie. with the pace of 7:40 mins/km. Could it be the slow jog or the trail road, I experienced muscle soreness after the run. Luckily, the soreness just lasted for a day for me to be able to run with targeted HM pace 2 days after that.
Secondly, I followed (and modified) Jeff's training plan found in RunKeeper to run 5km at HM pace after the 5km easy run and ended with 2.5km of easy run again.
Thirdly, this is the first week I logged a weekly mileage of 30km (29.9km to be exact) during this 20wk of training plan.
Fuel:-
1. 2 glasses of water before the 12.5km run.
2. 1 cup of Yogult (75 kcal) before the run.
3. 1 cup of Yogult (153kcal) after the run.
Overall, I felt satisfactory with the above fueling strategy.
There are 3 new records for the week that just past.
Firstly, this is the 1st time I tried off road running. Joining the group training and I jogged on trail road (mostly sand) for around 10km. I ended the training with around 2km of normal road. This marks as my slowest run for the last 3 years, ie. with the pace of 7:40 mins/km. Could it be the slow jog or the trail road, I experienced muscle soreness after the run. Luckily, the soreness just lasted for a day for me to be able to run with targeted HM pace 2 days after that.
Secondly, I followed (and modified) Jeff's training plan found in RunKeeper to run 5km at HM pace after the 5km easy run and ended with 2.5km of easy run again.
Thirdly, this is the first week I logged a weekly mileage of 30km (29.9km to be exact) during this 20wk of training plan.
Fuel:-
1. 2 glasses of water before the 12.5km run.
2. 1 cup of Yogult (75 kcal) before the run.
3. 1 cup of Yogult (153kcal) after the run.
Overall, I felt satisfactory with the above fueling strategy.
Sunday, September 20, 2015
2015 APBIM HM Training Journal (9 wk to go)
The week before was one of the highest mileage so far, 28.7 km to be exact. I didn't push myself further as I wanted to maintain around 30 km to let me body adopt to this mileage.
This week (the week that just passed) was supposed to be recovery week, sort of, with lower mileage. However, I joined a training group which organized a group training at hilly route of Lintang Bukit Jambul. I wanted to just run 5~6 km initially. But due to training group and most of the people still running, I ended up running close to 10 km. Since my pace was slow, I didn't feel that tired even after hiking up the Bukit Jambul Hill after the 10 km run.
I concluded the week with another 10 km race. As expected, the race was not well organized and very crowded after the merging of 5 km runners together with 10 km running at the final 2+ km. Anyway, I logged another good 10 km timing of 49:26" (5:14"/km pace) due to flat route!
I kind of able to know how to fuel myself this time as I had ~500ml of water before the run and 1 cup of Yogult. I was OK throughout the race.
I think I am in a very good condition now, ie. feel no pain even running at this pace. If I can keep to this performance and with my training plan until the APBIM, I think I can run my best HM this year.
Fuel:
1. 1 cup of Yogult with 75 kcal each 2 hours before the race.
2. 2 glasses of water 2 hours before the race with 500 ml of water mixed with 100+ carried with me until the race started.
This week (the week that just passed) was supposed to be recovery week, sort of, with lower mileage. However, I joined a training group which organized a group training at hilly route of Lintang Bukit Jambul. I wanted to just run 5~6 km initially. But due to training group and most of the people still running, I ended up running close to 10 km. Since my pace was slow, I didn't feel that tired even after hiking up the Bukit Jambul Hill after the 10 km run.
I concluded the week with another 10 km race. As expected, the race was not well organized and very crowded after the merging of 5 km runners together with 10 km running at the final 2+ km. Anyway, I logged another good 10 km timing of 49:26" (5:14"/km pace) due to flat route!
I kind of able to know how to fuel myself this time as I had ~500ml of water before the run and 1 cup of Yogult. I was OK throughout the race.
I think I am in a very good condition now, ie. feel no pain even running at this pace. If I can keep to this performance and with my training plan until the APBIM, I think I can run my best HM this year.
Fuel:
1. 1 cup of Yogult with 75 kcal each 2 hours before the race.
2. 2 glasses of water 2 hours before the race with 500 ml of water mixed with 100+ carried with me until the race started.
Sunday, August 9, 2015
2015 APBIM HM Training Journal (15 wk to go)
Since I participated in the race on Sunday, I had a bit of reserved in my weekday training, not doing as high mileage as I could. This is because I was hoping that the Sunday 10km race could make up the mileage. As most of the races that I joined before, the actual race distance for this one is slightly shorter than the intended.
Hence, my total mileage this week was around 1 km shorter than what I put in the training plan. But with the faster speed during the race, ie. higher intensity, the actual training effort is higher than last week.
As for the 10 km race, BM Run, this is the fastest 10 km time that I had. I completed the 10 km run (9.9 km recorded by my Garmin) in 51:33 mins, which is 5:14 min/km. Before this, the fastest 10 km run was with pace of 5:18 mins/km, which I recorded in Nov 2014 during the Tanjung 10 km Run. With this results, I turned out to be in 20th placing in my category, Veteran! This is possible due to no cash prize given to the top winners and thus not able to attract a lot of fast runners to join this race! Good for me but unfortunately, the prizes are only given from 1st to 15th placing!
Fuel:
1. 2 bottles of Yogurt that has 105kcal each.
2. 1 little of water but feel like need to go to toilet after around 6km! So, need to reduce.
Hence, my total mileage this week was around 1 km shorter than what I put in the training plan. But with the faster speed during the race, ie. higher intensity, the actual training effort is higher than last week.
As for the 10 km race, BM Run, this is the fastest 10 km time that I had. I completed the 10 km run (9.9 km recorded by my Garmin) in 51:33 mins, which is 5:14 min/km. Before this, the fastest 10 km run was with pace of 5:18 mins/km, which I recorded in Nov 2014 during the Tanjung 10 km Run. With this results, I turned out to be in 20th placing in my category, Veteran! This is possible due to no cash prize given to the top winners and thus not able to attract a lot of fast runners to join this race! Good for me but unfortunately, the prizes are only given from 1st to 15th placing!
Fuel:
1. 2 bottles of Yogurt that has 105kcal each.
2. 1 little of water but feel like need to go to toilet after around 6km! So, need to reduce.
Monday, July 13, 2015
2015 APBIM HM Training Journal (19 wk to go)
less than 20 weeks to go for the year end HM again...
I joined the 10km Penang Chinese cross Country Run 2015 (Chung Ling Cross Country Run 2015) on Saturday. As like before, this was not a very well organized run but with tons of lucky draw. My finishing time was 5 mins longer than last year and I taught I was slow. When I checked back my last year record, the distant was 1 km shorter last year. So, I should be happy with this finishing time. In fact, this is the 2nd fastest ~10km run that I had, not to mention the small uphill that the route has.
As I was inspired by my running sifu who won a medal (17th placing) in the run with 8mins faster than my finishing time, I dragged myself for a recovery run on Sunday morning.
The recovery run is really a recovery run with my average heart rate of only 138 bpm with average pace of 7:05 min/km. I remember the last round I was running at this pace was either after injury or easy run at my high mileage week. Anyway, I really felt very tired (not able to walk fast at all) the whole day.
With the additional recovery run, I was logging 22.7km for the whole week. Hopefully, my body can still handle this with no injury moving forward.
I joined the 10km Penang Chinese cross Country Run 2015 (Chung Ling Cross Country Run 2015) on Saturday. As like before, this was not a very well organized run but with tons of lucky draw. My finishing time was 5 mins longer than last year and I taught I was slow. When I checked back my last year record, the distant was 1 km shorter last year. So, I should be happy with this finishing time. In fact, this is the 2nd fastest ~10km run that I had, not to mention the small uphill that the route has.
As I was inspired by my running sifu who won a medal (17th placing) in the run with 8mins faster than my finishing time, I dragged myself for a recovery run on Sunday morning.
The recovery run is really a recovery run with my average heart rate of only 138 bpm with average pace of 7:05 min/km. I remember the last round I was running at this pace was either after injury or easy run at my high mileage week. Anyway, I really felt very tired (not able to walk fast at all) the whole day.
With the additional recovery run, I was logging 22.7km for the whole week. Hopefully, my body can still handle this with no injury moving forward.
Sunday, November 2, 2014
Tanjung 10km Run 2014
This is the 2nd year I joined this run. It is so far the cheapest run that I joined, ie. RM20 for 10km. For last year, the race kit was just a normal T-shirt and BIB. For this year, I was hoping the same but I was surprise when what I got inside the race kit.
The race kit collection was very smooth. Not much waiting. What more is the content of the race kit. With RM20 in 2014, this is what you get:
You get a dry fit T-shirt as well.
Comparing to last year where I noticed a few buses carrying runners to the starting line, the participants for this year is relatively fewer. I still remember seeing a few groups of foreign workers joining the race last year. But not this year. It could be because the registration was done online and the short duration between the registration to the actual race day.
Anyway, the main reason for me to join the race is to be able to gauge if there's any improvement in my running speed since a year before after putting so much hard work and time for training. The target that I set to myself is to be able to finish faster than last year finishing time of 57mins. The route is relatively flat which I can also use this race result to predict my APBIM half marathon time in the coming 2 weeks.
There's no surprises before and during the run. The route is the same as last year but with less runners. As usual, I started in the middle of the pack. Only after 2km I started to feel like pulling myself away from the crowd.
I tried to control myself for not checking my Garmin watch for the speed. Instead, I wanted to train myself to run by feel. So, the 1st time I looked at my watch for speed was after 5km. I was running at 5:10min/km, which is a bit faster than I wanted to. However, since I thought I could keep this pace moving forward, I just kept running at the same speed. Unfortunately, I started to feel tired around 7km. I actually needed to push myself for the last 3km.
In order to push myself forward, I was checking at my watch quite often and try to keep to at least 5:30min/km pace until the end of the race.
With the help of my Garmin watch for checking my pace, I eventually finished the race at 52mins (for 9.8km according to my watch) . I was very please with the finishing time and most importantly, I don't feel too exhausted with this finishing time. My legs feel good as well with the Brooks PureFlow 2. I think I really like this low drop shoes.
I still think I need to improve my control over my pace. I was actually wanted to be slightly slower at the beginning of the race. To run slower at the beginning of the race is especially important for the half marathon race.
A pretty satisfying race after all...
The race kit collection was very smooth. Not much waiting. What more is the content of the race kit. With RM20 in 2014, this is what you get:
You get a dry fit T-shirt as well.
Comparing to last year where I noticed a few buses carrying runners to the starting line, the participants for this year is relatively fewer. I still remember seeing a few groups of foreign workers joining the race last year. But not this year. It could be because the registration was done online and the short duration between the registration to the actual race day.
Anyway, the main reason for me to join the race is to be able to gauge if there's any improvement in my running speed since a year before after putting so much hard work and time for training. The target that I set to myself is to be able to finish faster than last year finishing time of 57mins. The route is relatively flat which I can also use this race result to predict my APBIM half marathon time in the coming 2 weeks.
There's no surprises before and during the run. The route is the same as last year but with less runners. As usual, I started in the middle of the pack. Only after 2km I started to feel like pulling myself away from the crowd.
I tried to control myself for not checking my Garmin watch for the speed. Instead, I wanted to train myself to run by feel. So, the 1st time I looked at my watch for speed was after 5km. I was running at 5:10min/km, which is a bit faster than I wanted to. However, since I thought I could keep this pace moving forward, I just kept running at the same speed. Unfortunately, I started to feel tired around 7km. I actually needed to push myself for the last 3km.
In order to push myself forward, I was checking at my watch quite often and try to keep to at least 5:30min/km pace until the end of the race.
With the help of my Garmin watch for checking my pace, I eventually finished the race at 52mins (for 9.8km according to my watch) . I was very please with the finishing time and most importantly, I don't feel too exhausted with this finishing time. My legs feel good as well with the Brooks PureFlow 2. I think I really like this low drop shoes.
I still think I need to improve my control over my pace. I was actually wanted to be slightly slower at the beginning of the race. To run slower at the beginning of the race is especially important for the half marathon race.
A pretty satisfying race after all...
Monday, October 27, 2014
My First Race
This is certainly not my first race, instead, this is my first race for others. A friend of mine was not able to participate in this Rock to Rock Run that he signed up awhile ago. However, he really likes the finishing medal. Thus, I was asked to run for the medal for him!
After reviewing my training plan, I changed my weekend long run of 18km to one easy run on Saturday and then the 10km race on Sunday. This could make up to the total weekly mileage that I planned for. So, I agreed to do that for him.
The arrangement was to have another friend to pass me the BIB on the race day. As usual, I reached the race venue around 1 hour before the race started. After warm up and a few rounds of slow run, the friend had not shown up.
It was 6:52am (race start at 7am) and I still didn't had my BIB yet. I was struggling to myself if I should run without BIB or go home. I was biased towards the 2nd options. After walking the last round at hotel lobby (where I planned to meet up with my friend for the BIB), I decided to go home. As I walked outside the lobby, I met a few other friends. So, we just talked had a quick talk. Just after a few sentences, the friend just brought the BIB in.
We quickly registered ourselves (to get the coloured rubber band) and went to the starting line. I stopped beside the road to pin my BIB on. Since the race had not started and I didn't want to run with my handphone on my hand, I decided to jog to my car around 500m away to put my handphone in my car.
While half way jogging back to the starting line, I heard the starting whistle. Trying to control my pace, I just kept to jog at slower pace until I reach the starting line. Before reaching the starting line, I had to make my way through the fun run crowd in which their run was to start at 7:15am.
Finally, I reached the starting line and started my Garmin watch for the run. I could be the last runner to cross the starting line. It took me some efforts to run pass slower runner at the start. This disturb my tempo and breathing a bit. However, I managed to keep my breathing back in a short while.
For last year, I participated in this run a few days after I recovered from my back pain. So, I was running very slow and careful last year. This time though, I was able to run at my regular pace on this route.
As what I intended before the run, I finished the race with slightly less than 1 hour time. I was then waited for the friend to pass the medal and just leave for subsequent event.
This is my first time running for others. With this experience, I will not allow myself to collect my race BIB on the race day!
After reviewing my training plan, I changed my weekend long run of 18km to one easy run on Saturday and then the 10km race on Sunday. This could make up to the total weekly mileage that I planned for. So, I agreed to do that for him.
The arrangement was to have another friend to pass me the BIB on the race day. As usual, I reached the race venue around 1 hour before the race started. After warm up and a few rounds of slow run, the friend had not shown up.
It was 6:52am (race start at 7am) and I still didn't had my BIB yet. I was struggling to myself if I should run without BIB or go home. I was biased towards the 2nd options. After walking the last round at hotel lobby (where I planned to meet up with my friend for the BIB), I decided to go home. As I walked outside the lobby, I met a few other friends. So, we just talked had a quick talk. Just after a few sentences, the friend just brought the BIB in.
We quickly registered ourselves (to get the coloured rubber band) and went to the starting line. I stopped beside the road to pin my BIB on. Since the race had not started and I didn't want to run with my handphone on my hand, I decided to jog to my car around 500m away to put my handphone in my car.
While half way jogging back to the starting line, I heard the starting whistle. Trying to control my pace, I just kept to jog at slower pace until I reach the starting line. Before reaching the starting line, I had to make my way through the fun run crowd in which their run was to start at 7:15am.
Finally, I reached the starting line and started my Garmin watch for the run. I could be the last runner to cross the starting line. It took me some efforts to run pass slower runner at the start. This disturb my tempo and breathing a bit. However, I managed to keep my breathing back in a short while.
For last year, I participated in this run a few days after I recovered from my back pain. So, I was running very slow and careful last year. This time though, I was able to run at my regular pace on this route.
As what I intended before the run, I finished the race with slightly less than 1 hour time. I was then waited for the friend to pass the medal and just leave for subsequent event.
This is my first time running for others. With this experience, I will not allow myself to collect my race BIB on the race day!
Sunday, September 22, 2013
RHB Centennial Run 2013
I didn't plan to take part in the run initially but after a few urge from my friend, I gave in and joined the run. After all, this is not a bad run anyway.
As I was kind of tired in previous Tanjung 10km run, I decided to run a bit slow this time. However, to break away from the crowd, I ended up with a bit faster pace than I wanted. I kind of felt that I was a bit fast and I confirmed it with my Garmin watch showing 5:xx min/km.
Again, I wanted to slow down but I just felt like going with that pace to see how it turned out at the end of the race. At 8km, I tried to pick up the pace. However, not much faster that I could run as I had been running faster than I used to for quite long distant.
I completed the race with 55:49 min, which is my best 10k so far.
As I was kind of tired in previous Tanjung 10km run, I decided to run a bit slow this time. However, to break away from the crowd, I ended up with a bit faster pace than I wanted. I kind of felt that I was a bit fast and I confirmed it with my Garmin watch showing 5:xx min/km.
Again, I wanted to slow down but I just felt like going with that pace to see how it turned out at the end of the race. At 8km, I tried to pick up the pace. However, not much faster that I could run as I had been running faster than I used to for quite long distant.
I completed the race with 55:49 min, which is my best 10k so far.
Sunday, August 25, 2013
Tanjung 10km Run 2013
It is a bit surprise that I can complete this run with less than 1 hour. I was targeting to finish the race between 70 to 80 minutes. This target is based on my recent pace at training. Thus, I was a bit surprise with the results.
As I have been running for 10km or slightly more these few weeks, I have no doubt that I can complete the race with no trouble. For this time, I planned my toilet time correctly, ie. to queue up for the toilet about 30 minutes before the start. So, I was pretty much ready at the starting line 5 minutes before the race.
I was targeting to start with the pace between 7min/km or 8min/km and picked up the pace after 3km or so. I started off with slightly faster than I wanted to be. I guess it was due to less participants that I was just following the crowd (I didn't want to be left too much behind). I wanted slow down after initial run but I didn't eventually. Since I was still able to keep up with the pace without much problem, I just continued with the pace ~6min/km. With this slightly faster pace, I was then planned to run faster after 5km.
At around 5km, after the only drink station, I ran slightly faster. I was tired hard but I keep to my pace as much as I can. Struggling slightly as I move further. However, I knew I could finish the run with this pace. I didn't really able to enjoy the run at this stage but still be able to run at steady pace.
As I still have around 2km to go, I was kind of challenged by a few runners. I thought I was running at constant pace but these three runners picked up their pace after I passed them. We by-passing each other several times until the finish line. This friendly competition forced me to really pick up my pace. I can feel that my breathing was fast. I have been able keep 2-3 kind of breathing throughout the run until now. For this last 2km, I was using 2-2 breathing tempo.
I really feel like racing this time when I crossed the finish line. For all the previous runs (except the half marathon), I should be able to continue running for 1km with the same pace after crossing the finish line. But for this, I really felt thankful that the race is over.
That's how I achieved this 10k run with ~57minutes. A fulfilling but tiring race after all.
As I have been running for 10km or slightly more these few weeks, I have no doubt that I can complete the race with no trouble. For this time, I planned my toilet time correctly, ie. to queue up for the toilet about 30 minutes before the start. So, I was pretty much ready at the starting line 5 minutes before the race.
I was targeting to start with the pace between 7min/km or 8min/km and picked up the pace after 3km or so. I started off with slightly faster than I wanted to be. I guess it was due to less participants that I was just following the crowd (I didn't want to be left too much behind). I wanted slow down after initial run but I didn't eventually. Since I was still able to keep up with the pace without much problem, I just continued with the pace ~6min/km. With this slightly faster pace, I was then planned to run faster after 5km.
At around 5km, after the only drink station, I ran slightly faster. I was tired hard but I keep to my pace as much as I can. Struggling slightly as I move further. However, I knew I could finish the run with this pace. I didn't really able to enjoy the run at this stage but still be able to run at steady pace.
As I still have around 2km to go, I was kind of challenged by a few runners. I thought I was running at constant pace but these three runners picked up their pace after I passed them. We by-passing each other several times until the finish line. This friendly competition forced me to really pick up my pace. I can feel that my breathing was fast. I have been able keep 2-3 kind of breathing throughout the run until now. For this last 2km, I was using 2-2 breathing tempo.
I really feel like racing this time when I crossed the finish line. For all the previous runs (except the half marathon), I should be able to continue running for 1km with the same pace after crossing the finish line. But for this, I really felt thankful that the race is over.
That's how I achieved this 10k run with ~57minutes. A fulfilling but tiring race after all.
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