PBIM 2012 - Here I come.. 4th year running !

I have signed up @ PBIM 2012... Full Marathon.. This will be my 4th year running in this event, and I do hope I am still around then (18th Nov) and not else where for business trip or assignment !  Fingers crossed.  PBIM is where I started it all - blistered soles + severe cramps + bad chaffed thighs.. but it kept me coming back for more.. My home race after all !

D'nonce Hiking Challenge - A struggle but sweet nonetheless ! :)

I hardly hike up the hills although Bukit Jambul is just a 5mins drive from my house.. So it was not a surprise that I struggled all the way during the D’nonce Hiking Challenge this morning !! Hahaaa… This is my second actual hike in >1 year.. so you can imagine the hardship I went through.. Anyway, I signed up for the fun of it and hiking up via the moongate would be fun and the last time I went up there was during my high school time – the annual Hiking Competition, which I hated most !

I was at the Youth Park early at 6am, a bit kiasu because of limited car park space and true enough, I only had the last row to park before the whole place is filled with cars. Met some familiar faces like the i-Run regulars, PS Lim, Evelyn, James Boo, Saad etc.. The race was supposed to start at 7am but was somehow delayed until 7:10am. Even the run direction at starting point was a bit confusing – whether run towards the car park, or the other way round to Jesselton Heights. The first km was a run (or rather sprint) towards the moongate and that’s almost exactly 1km. Once we hit the ascend up the hill, it became apparent that over-taking is almost impossible although some brave souls actually pushed through, for better placing I guess. The first 1+km are all stony steps. Upon reaching station 5 (the usual tea drinker gathering place), we went further higher… this time more muddy and jungle treks. Some section even had to be supported by holding on to ropes. The whole route resembles a trail-run and obstacles race (avoiding branches, fallen tree trunks etc).

The run was supposed to be a 1km run + 4km hike up and ended with a 4km hike down with the peak being at Cendana. Well, I didn’t know exactly when we hit Cendana as I was dead tired walking, climbing and some jogging along flat lands. The downhill was faster but not necessary easier as I was trying to avoid the slippery treks, no thanks to the heavy downpour 24 hrs earlier.. Well, I was thinking to myself.. Had it rained that Sunday morning, the whole trek would have turned into small pools of water ! My right knee hurt a bit as I was <1km before the finishing point. Both my foot also went through so many twist and turns from the uneven treks. We shall see if they ache by tomorrow morning.. All in all, it took me 1:42 to finish the race. It wasn’t a 9.5km route as my Garmin showed only 7.6km although I suspect that the way a GPS watch works, the incline and decline would be considered a straight line and not tangen, hence that could explain the huge difference in the distance. But who cares. Got my medal (for finishing within 3hrs qualifying time)… and I hope to be back next year with better timing, though the route would have changed by then too.. Now, a month’s of no race, except hard training, before the Sundown 21k on 5/27 !!



The running vest & bib - 1437 for Men's Open



Finisher medal back

Finisher medal front



Me and Evelyn at the end of race



Finishing Point



  

Men's Health Shape Night Run..

OK.. So I am addicted for more races.. Just signed up for the 11.8km Men's Health Shape Night Run.. 14th July, Precint 3, Putrajaya !!  Here I come :)

Expected 6,500 runners with goodie bag worth RM300, plus a Skercher running tee..

PAAA's Annual Round The House Relay 2012 - Superb race.. Love every moment of it !!

PAAA Annual Round the House Relay.. A race that I have never heard of until now. Kinda funny as this race is rich with tradition and it seems to have been in existence for 15 years or more.. That’s how I got to know it when lining up for my turn and chatting with a runner in the 50s from Penang Forward Club.. he told me he has been running this events for 10+ years.. Gosh !! So how I ended up with this is kind accidental. I was itching for races and then I saw this relay race. Since it has an age group of Open and Junior Veteran (35-44 years old), it will be difficult for me to get a group of Junior Veterans to run ! When I was chatting with Asrul via FB, I realize that he and his friend (which I later knew to be Ramlan) is forming a team t run and they are looking for runners.. My immediate response was, WHY NOT ! and that’s how I ended up with the team. The race is a team of 8 runners (with 10 registered, hence 2 as reserves), running the same route around Padang Polo --> Penang Sports Club --> Turn into Moral Uplifting Society --> turn right upon Chi-Tze HQ --> Nurse Quarters and GH and ended up the home stretch into Sepoy Lines with a total of 2.4km, which later was measured to be ~2.55km. Running a 10km or more is an endurance and it allows you to catch some breath when racing but not this relay. It’s akin to a sprint and I am never that good on it. All my races, I race against myself and my own timing. But this is a real competition and in a team. To make matters worse, speedwork is my weakest link in my training. To prepare for the race, I only did a few speedwork but never really did a 2.4km sprint run and my pacing was 4:40 at best. I guess I had to do a 4:20 to make a respectable debut as I didn’t want to disappoint my teammates. Well, I only knew Asrul and Ramlan and the rest are aliens to me.. LOL ! No targets set, I just want to run my own race and pace but I can’t help feeling the pressure too. Our Junior Veteran has 5 groups participating and ours is named BRC – Best Runner’s Club. I was given the number 6 our of 8 legs (our’s is team #10, hence 10-6). The line-up : BS Ng (10-1), Onn (10-2), Guan (10-3), Roadi (10-4), Aznan (10-5), me (10-6), Rahim (10-7) and Ramlan the anchor leg (10-8) .. All I knew then was Onn is a superb runner who did 1:17 at the Malakoff 17km !! So is Ramlan, our captain. The race started at 7.30am, and it has been drizzling since 6am+. Good thing the drizzle came to a near halt when the race was underway and the sky cleared up after that. There were many groups which participated in the relay, Open 19 teams, Junior veteran 5, Junior 9 and excluding a few more teams for the women and girls. So you can imagine the huge crowd there. The atmosphere was very carnival like.. and we spent time doing the warm-up and giving each other encouragement. This is a new-found camaraderie and fellowship that one can’t get from normal races as we normally race against ourselves. As the race got underway, one will be amazed by the energy that flowed through (of course the friendly rivalry between i-Run and Forward Club makes it a contest) and awed by the many elite runners we have in Penang. When it was my turn to pick up the baton from Aznan, I went off fast, just too fast and by the time I hit the ~1km, I was all exhausted. However, the team-spirits carried me all the way to the finishing line and handed over to Rahim.. I did not bother to wear my GPS watch as I did not want to put myself under pressure.. LOL.. At the end, our BRC team finished 4th out of 5 team, missing out the ‘podium’ finish of 3rd by 3mins.. Whatever the result, it was a great race, superb team-work and very well-organized. I love to be back given the opportunity in future. Meantime, I am nursing my sore hips as I wrote this blog.. Haha.. Ahh.. My time was OK, 10:48 which translates to 4:30 pace for 2.4km, and 4:14 for 2.55km.. whichever was the actual distance.. I am forever grateful to Raman/Asrul for the opportunity to participate in the relay.. Up next Sunday is the D’nonce Hiking Challenge (next Sunday) !!

The race route - start/end Sepoy Lines

Me in action !

L : The BRC Team (Best Runners Club) ; R : The Jr Veteran Results. I am in leg#6 of BRC

The medal

Larian Hijau MPSP 2012 - another 21km coming up !!

Event : Larian Hijau MPSP / MPSP Green Run 2012

Date : 10 June 2012 (Sunday)
Venue : Start & End at Ibu Pejabat MPSP, Bandar Perda
Time : 5.30am – 12.00pm
Distance : Competitive Event – 21km & Fun Run – 3km
Event Objective:
- Promote healthy living through running activity.
- Cleaner, Greener, Healthier Penang.
- Showcase Bukit Mertajam as potential running location and potential for sport tourism

Campaign for a Lane (CFAL) 4th Edition - 9th September

CFAL 4 th Edition Update

It is with great pleasure that we, the G Club Penang Cyclists would like to announce that the CFAL 4th Edition scheduled on the 9th September, 2012 will be open for registration on the 15th of April 2012. You can register at most of the established bicycle shops in Penang or online at this website.
The registration will be maintained at Rm70 and a nice jersey designed by our Limkokwing trained, Eng Cheong who had done a good job for the last 3 years will be in your goodiy bag and a medal in the form of a bicycle wheel on Penang island (look out for the medal at this website or our club facebook soon) will be given to all participants who qualified for the round island ride.
The route ie Round Penang Island will be the same as last year at 82 Km and it will be as challenging with 2 steep hills to climb and you will be rewarded with beautiful vista of Penang island coastline and the rustic sceneries of rural Balik Pulau not to mention the numerous durian orchards that you are going to cycle through at Teluk Bahang.
So mark your calendar and do register early as we have set a limit to the number of participants and the online registration is programmed to shut down once the maximum number has reached.
See you on the 9th September.
Enjoy your cycle but most importantly cycle safe.
Regards,
G CLUB SECRETARIAT

HOT Sepetember month.. and it's also an exam month for Jadyn !

As pointed out by Choo in Facebook, Sepetember will be a HOT month for running with multiple runs scheduled pretty much back to back and even overlapped !


1 Sept
Sungai Petani Half Marathon. I have registered for this. Will be travelling down with WL and KM in that morning.. So minimum time wasted for that weekend. It's a Saturday in fact !


9 Sept
There are 2 runs and a ride. 2012 KOTR 16.8km @ Sunway Pyramid and River Jungle Marathon @ Hulu Langat. I guess I will give these 2 a bye since I plan to participate in the ride at CFAL (Campaign for a Lane) on the same Sunday. It's gonna be a 82km roun-island ride and since Biking events are hard to come by in Penang, I will definitely do this.

16 Sept
Ipoh International Marathon. Alas, it'll be the final exam in the week that follows. So I guess I will have to forgo this !

So come September, it'll be a 21km run and a 82km ride :)

and i do hope that's the last month before I start my assignment (yet to be finalized).

Swim, Bike, Run - My own tri- version :)

6th April (Fri) - did another long (at least long to me :)) swim at USM. This is my first visit since I renewed the membership a month ago. Did a 30x50m swim in 35mins. Overall, a nice swim but way too many swimmers especially the girls who just play by the side of the pool and soon, it became an obstacle race to avoid them. Hope it's not normally like that ! Area for improvement : 1. I need to improve my freestyle technique, still not optimum, 2. more consistent pace. Breathing can be improved. Leg 1

7th April (Sat) - Since i have a gathering with MJ and gang at 9am @ Coffee Bean & Tea Leaf and will have a little more time to spare, I decided not to do a long run but a fast 10k instead, and a combo with biking. Well, that's also in preparation for the relay next Sunday too ! Met up with Chris at 6am and did a fast-paced first half before 'tapering' off a bit in the 2nd half. 1km split as follows.. Leg 2

Overall
Distance: 10.67km
Time: 58:10
Avg Pace: 5:27min/km

Splits
1km - 4:54mins
2km - 4:39
3km - 5:14
4km - 5:17
5km - 5:11
6km - 5:50
7km - 5:58
8knm - 6:15
9km - 5:50
10km - 5:13

After the run, took a short break before embarking on my very first road bike, literally... since all these while, I have been biking around my neighborhood only, not exactly a "public road".. Since I was running short of time, I decided against riding to Straits Quay and ended up doing a few loops at Gurney Plaza, from the IJM fountain to the 8 Gurney and back. Only 11km but a good workout nonetheless.. Leg 3

Overall
Distance:11.26km
Time: 27:54mins
Speed: 24.2km/hr

Looking forward to the Round the House relay next Sunday and in the meantime, will be beefing up my swimming and biking the next few days... which means less run..

Countdown to my next Full Marathon ---> 1 month + 22 days @ Sundown Singapore...

The Long Runs

Long Run Rules
Here are five key principles to guide you through your long runs:

Distance: Most coaches advise long runs of 16-23 miles, depending on your experience. Slower runners should concentrate more on time than distance, and do runs of three to three-and-a-half hours.

Frequency: Most coaches suggest three to six long runs of 16 miles or more in the three months leading up to the marathon.

Pace: Run at a comfortable, conversational pace. This may be marathon goal pace for slower runners, or 30 to 90 seconds slower per mile than goal pace for sub-3 hour marathoners. Take short walking breaks if they help you cover the distance or if you’re planning to take walking breaks during the marathon.

Recovery I: You can improve your long-run recovery by making sure you are adequately hydrated during your long run. And immediately after the run, be sure to drink plenty and replenish lost muscle glycogen stores with carbohydrates.

Recovery II: Always have an easy day or a rest day after your long-run days.

Long Run Logistics
Plan ahead to get the most out of those long runs:

Plan your long run like you would a race. That is, taper your running a day or two before the long run, or don’t run at all. Try to get off your feet and rest. Hydrate well, and carbo-load at lunch and dinner the day before.

Plan to run in the early morning, which is the time you’re likely to be racing. Psychologically it’s better not to have it hanging over you on the day you’re planning to do it.

Plan your route carefully. If you’re doing a 20-mile run, try to drive the course so you can familiarise yourself with it and measure it. You want to know in advance that it’s approximately 20 miles and that you won’t get lost once you’re on the way. Try to find lightly travelled roads so traffic isn’t a hindrance. Your route shouldn’t be exceptionally hilly (unless you’re running a hilly marathon) or windy.

Plan your hydration and food stops carefully. You’re going to need to drink and possibly eat something. Either carry sports drinks, water bottles and energy foods with you or plan a lap course and have a friend assist you along the way. Toilets along the route are also a good idea, although they can’t be relied upon for reliable drinking water. Also make certain you have immediate access to plenty of cold water and sports drinks right after the run.

Plan to dress according to the conditions. If it’s sunny, you may need to wear sunglasses and sunscreen. If it’s wet and windy (more likely at this time of year), use leggings, a rain jacket, a breathable hat and light gloves. New runners tend to over-dress rather than under-dress. But remember that you warm up quite quickly when you’re running, so it’s better to start off feeling cool rather than warm. It’s a real pain to carry clothes you wish you weren’t wearing. Also, try to do at least one long run in your intended marathon kit

Plan to run with friends or a training group. This will make the long run easier and more enjoyable.

April Fools' Run - 23km LSD

I decided to do an LSD after being dormant for 5 days. After last Sunday's Malakoff 17km, I did a 5km USM recovery run on Monday and that's it. Had multiple reasons for missing my evening runs - dinners, meeting up friends, rain and sending kid for tuition ! :)
Alas, what a mistake it was ! and i guess I did not hydrate and prep well for the long run.
Started from Youth Park right before 6am, I did my customary run towards Straits Quay. Since it was meant to be an LSD, I tried to pace myself better though I kept running too fast too soon.

I keep rminidng myself to run against the traffic. Yes, penang motorist can sometimes be an ass-hole when come to to dirving courtesy. You could feel like they are trying to get closer to you and whizz past you. After the hit-and-run fatal case of cyclist @ MRR2 last week, people are more cautious and I do hope motorist are more aware of the dangers of runners & bikers alike !

The road into Straits Quay was a bit too dark. In fact, the 1km stretch leading in from Island Plaza to Straits Quay was pitched-dark and I decided to run on the pavement as there were some on-coming cars driving too fast to my liking. So as dark as it was, I wasn't sure what was I stepping onto, including potentially exposed drain holes !

As it was a Cheng Beng (Chinese's All Soul's Day) Sunday, the roads were a bit busier than normal Sundays. Nontheless, the run was pretty uneventful, same old, same old.. but I am getting used to no music while running.. on the way back, running through Gurney, I met a few small group of runners though I don't quite recognize their faces. I decided to tweak my route a bit to make it more interesting. I ran through Jalan Sultan Ahmad Shah, then into Light Street instead of the normal E&O route. and with so few cars then, I ran into the car-free zone area of Beach Street. But that is as far I would go. Stray dogs !! A group of them. I decided to take a stroll before running back to the clock tower. That's where my knees started to feel the pain. Right knee that is. took a short brather and some stretches at the Esplanade, I continued running.

I reckoned that running back via Gurney will yield me only 17-18km. I then took a detour and ran into Pangkor Road and then to the St Georges School. I wanted to check out the route for the Round the House just in case I will be running on it. Pretty flat road surfaces and shady stretch. Perfect for a relay. and in fact, this will be a better route than running thru Sepoy Line as I will be running along the traffic flow @ Jalan Utama and the narrow pavement is not ideal. I clocked in my 21th km @ 2:10 right in front of the school.

The last 2km back was the toughest. Heavy traffic along Jalana Utama and running on pavement was not easy. I must have twisted my foot a few times due to the uneven surfaces. I wanted to cross the street to run through Youth Park but it was quite impossible to do so due to the continuous flow of traffic. So, going straight was the way out and head into the Youth Park car park.

Met Jin Ji when resting. Also bumped into Andrew.
My knees felt locked after the run. I am having some pains on my left knee now. I believe it's due to the run on pavement and the 'minimalist' Cadence of mine will take some more time to get used to if I were to run longer distances.

This week, I will be doing some swimming at USM and less runs. Recovery time :)

Summary:
Distance:23.00 km
Time:2:24:17
Avg Pace:6:16 min/km
Avg Speed:9.6 km/h
Calories:1,802 C

My 1km splits:
Split (km) Time
1 06:07.7
2 05:28.7
3 05:52.7
4 06:04.8
5 06:07.9
6 06:10.7
7 06:35.1
8 06:07.4
9 06:19.6
10 05:37.3
11 06:56.2
12 05:33.5
13 05:50.2
14 05:52.5
15 06:04.1
16 06:29.1
17 06:36.0
18 06:27.3
19 06:28.7
20 06:47.8
21 06:36.8
22 07:14.1
23 06:49.2
Summary 2:24:17.1


My 23k LSD running route:


My 1km splits. Note the dips - toilet break, getting my Gatorade, covering up an open man-hole (safety for runners), stop for stretches

Ride for Sight (RFS) 2012

The 2nd editon of Ride For Sight is back.
Jointly organised by St Nicholas Home for the Blind & G Club Penang Cyclists, endorsed by MPPP.
Details of the ride is as follow :-
Date : 15/4/2012
Time : 7.30am to 12.00pm
Venue : Straits Quay, Tg Pinang, Penang
Straits Quay > Gurney Drive > Light St > Esplanade > Burma Rd > Kelawei Rd > Straits Quay
There will be 2 events on that day

1. Fun Ride - From St Quay to Esplanade and back. (20km)
2. Children Fun Ride - Along St Quay (4km)

Fee (for Charity)RM30 per rider , you will get a free Tshirt.Children below 12 years will ride for free.

Cycling !

I need to ramp up my cycling mileage !! May 20th - Intel Malaysia's 50km Kulim-Penang ride is looming.. Maybe joining in some ride will help.. I have just signed up with G Club as a member. http://www.gclub.com.my/ . What they did during the Earth Hour Ride was nothing short of amazing. Just look at the crowd (check the web).
So there are 2 rides coming up which I plan to sign up.

1) Ride for Sight 20km Fun Ride, 15 April, Straits Quay-Georgetown-Straits Quay
2) CFAL - Campaign for a Lane 4th edition, 9 September Esplanade

Keep riding, keep riding and keep swimming too !! :)