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.
Sunday, January 22, 2017
Sunday, September 4, 2016
Hitting 40km per week mileage
With the help of running group as well as a few holidays, I finally accumulated 40km/week of mileage for the 1st time. However, the increase in mileage is not gradual which prone to injury. Joining this running group, the pace is around 7~8min/km (comparing to ~6+min/km that I usually did) because of a few ultra runners in the group.
I have been controlling myself for not following the mileage of other runners.
The day before the last 8km run, the muscle of both of my legs a giving me strange feeling on and off. So, I will just off for the next 5 or 6 days and hope for the best.
I have been controlling myself for not following the mileage of other runners.
The day before the last 8km run, the muscle of both of my legs a giving me strange feeling on and off. So, I will just off for the next 5 or 6 days and hope for the best.
Saturday, July 9, 2016
My longest (in time) run
Since a few weeks ago, I trained together with a few "ultra' runners. To them, running 10km or even 17km is too short. So, this week, I have decided to run 21km or 22km together with them.
To them, running at 7mins pace is a little to fast. So, we started with around 8min or 8:30min pace. Running at this pace was a bit of a challenge to me. For one, my cadence is low and I'd expect knee discomfort after running for awhile, probably around 10km. Strangely, no knee discomfort this time. However, at around 12km, after running for 1h 44mins with two short walking break (for maybe 1 min each), the bottom of my right foot became very painful. So, I took a walking break. I tried to run again after the walking break with slight adjustment in landing position (to be closer to big toe), the pain seems to be bearable after the break and the adjustment. Thus, I continued with journey back to the starting point with around 8 min pace.
After 16km, I felt that I still have energy left with my heart rate was just around 145bpm, I picked up my pace a little bit. However, I didn't go fast but with only around 7min/km. I wanted to run stride after 19km. As my watch signaled me at 19km mark, I ran stride. But I was too tired and could only do 6:10min/km pace. It was after 2h 35mins of jogging! The longest run I had so far. Before this, the longest run I had was during the NTCRC 3-state HM where I ran for 2h 22min (for 22km).
After 5x of my usual stride, I slowly jog back to the starting point. While jogging back, I was still debating if I should run a bit further to make this the longest (in distance) run. But I gave up the idea and stopped after reaching HM distance. Too tired, that's it.
2 h 45mins run. The longest so far. Now that I experienced how it feels for FM and I really respect those who finished FM regardless of time!
To me, definitely more training is needed to handle the time and distance!
To them, running at 7mins pace is a little to fast. So, we started with around 8min or 8:30min pace. Running at this pace was a bit of a challenge to me. For one, my cadence is low and I'd expect knee discomfort after running for awhile, probably around 10km. Strangely, no knee discomfort this time. However, at around 12km, after running for 1h 44mins with two short walking break (for maybe 1 min each), the bottom of my right foot became very painful. So, I took a walking break. I tried to run again after the walking break with slight adjustment in landing position (to be closer to big toe), the pain seems to be bearable after the break and the adjustment. Thus, I continued with journey back to the starting point with around 8 min pace.
After 16km, I felt that I still have energy left with my heart rate was just around 145bpm, I picked up my pace a little bit. However, I didn't go fast but with only around 7min/km. I wanted to run stride after 19km. As my watch signaled me at 19km mark, I ran stride. But I was too tired and could only do 6:10min/km pace. It was after 2h 35mins of jogging! The longest run I had so far. Before this, the longest run I had was during the NTCRC 3-state HM where I ran for 2h 22min (for 22km).
After 5x of my usual stride, I slowly jog back to the starting point. While jogging back, I was still debating if I should run a bit further to make this the longest (in distance) run. But I gave up the idea and stopped after reaching HM distance. Too tired, that's it.
2 h 45mins run. The longest so far. Now that I experienced how it feels for FM and I really respect those who finished FM regardless of time!
To me, definitely more training is needed to handle the time and distance!
Sunday, June 5, 2016
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!
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!
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