Get back my feel of running

Finally, after a few months of set-back, I started to get back the feel of running starting mid of May, after the NTCRC 3-state HM.

However, due to slightly busy work schedule, I only managed to train long run during weekend and very difficult to squeeze time for run during weekday.

During the FIT Malaysia Run in end of May, I really enjoyed the run and felt strong after completing the 8.3km run.  Although not achieving my best timing, I felt very comfortable after the run.

For my 2nd HM this year in Garmin HM on Jun 4, I felt very comfortable after the run.  Again, I only managed to beat the 2 hour 15 mins target this time.  I was running with the pace of 6:30min/km after warming up at beginning 2 km.  It was until 11km, after my toilet visit, that I started to pick up the pace in trying to hit 6:00min/km.  However, a few km after that was with inconsistent pace.  Eventually, I sped up around 17km in trying to catch the 2hr15 mins pacer.  Finally, I managed to catch the pacer within the last 1 km and achieving 2hr 13mins finish time.

Anyway, I felt that my running feel is back and hopefully can continue until end of the year and improve my self until end of the year!

My Worst HM

I knew I wouldn't be running a good HM this time due to lack of training but I still hope that I could be in par with my 1st HM that I ran a few years back.  Unfortunately, this NTCTC 3-state HM turned out to be my worst HM since I first running.

Not only I clocked the slowest pace, but I felt terrible for the last 6 km.  I only managed to drag myself at close to 7 min/km pace after 16km.  After showing my results to a friend of mine, he mentioned that I ran too fast in the middle of the run, which could be true.  I was running at less than 6 min/km pace after 6km for 7km.  During that period of time my fastest lap was 5:38min/km.  Since I could run with around 5:40 min/km for my previous HM in Nov last year, I thought I could hold on to 5:40min/km pace until end of the race.

It turned out that I couldn't!  And it is due to lack of training.  Due to my busy work schedule and injury, my March training mileage was only 13km for the whole month.  Yes, 13km for the whole month!  Then, I put in some effort to look my training mileage prior to all the HM that I ran before.

Following is the summary:-

	Avg training mileage (km)
HM Pace	16W	8W	4W
1) 6:13/km	18.0	17.7	17.3
2) 6:06/km	17.5	17.5	13.2
3) 5:51/km	25.2	24.5	22.3
4) 5:58/km	16.2	17.6	17.1
5) 5:41/km	24.1	24.2	23.0
6) 6:16/km	14.8	11.8	10.6

Note: 16W, 8W, 4W are the number of weeks before the actual HM race.

From the summary, it shows that I need to train with average weekly mileage of 25 km for around 16 weeks prior to the HM to be able to achieve less than 6 min/km pace during the race.  As for the 6th HM that I ran for 6:16min/km, my average training mileage was only half (or less than half as approaching the race) comparing to my 5th (best so far) HM.  So, there's no short cut in training to get good results.

Looking forward, I can only run back my best HM results if I start with more than 25 km / week training now for 16 weeks.  So, the timing would be after Oct!

I hope I can keep to the training volume that I'd like to be.

NTCRC Run 2014

This is my first run out of the island.  Before joining this run, I have read quite a lot of good comments on the run especially the food provided after the run.  It is true.

In this year, when all the registration fees for joining a race are all increasing, I really feel that I should be paying more for the run.  For a RM20 run, we were given a dry fit singlet.  The singlet distribution is so well prepared that it had the BIB and singlet put inside the same packing bag with your name written outside the bag.  Despite good food provided after the run, there are 3 drum teams close to the end of the finish line to cheer you up.  This is the first run that I experience something like that.  Would that make any different?  I guess so, I was kind of tired at the end of 1~2km but the running spirit kicked when I heard the drum beat from the 1st drum group.  That kept me moving on with steady pace until the end of the run.  Although the finishing medal size is slightly small, but it is gold platted.  Without a detail look to those never join this kind of race, it looks like a gold medal of the champion!

A very fulfilling run that I would certainly join next year if the timing is right.