Reflections - Jun 29th 2011

Without realizing, I hv completed my 11th race across all distances since I started participating in races in Dec 2009 ! 2009 (x1) – PBIM, 2010 (x5) – Malakoff, Rentas Desa, City Run, ENR, PBIM, 2011 (x5) – Malakoff, ENR, SAS, SPCA, SCKLM… Giving myself a Hi-5 :) !! I still 7 have races to go for the 2H of the year… PG Veteran 10k, SAFRA, THR, Tanjung 10K, NB 30K, PBIM and hopefully, ends with SCMS..

Looking back, the 2009 PBIM was an eye-opener.. I have never been a keen runner all these while.. I should say I loathe it ! Even at high school, the annual cross-country run and hill-climb were never my best moments and I always tried to find excuses to avoid though they contribute to the co-curricular points at graduation. I usually end up the last 3rd or even the last 20% of the pile.. More walks than running.. I ran once at Penang Bridge Run (the old name) in 1997, a good 14 years ago ! Forgot what the distance was but I ended up finishing the race (walking of course) at 5:50 hrs, barely meeting the 6:00 hrs qualifying time.. No medal then, and the cert, misplaced long time ago…

Anyhow, the PBIM 2009 changed that.. and I must thank Facebook for linking me up with many wonderful runner friends which have provide me added motivation and urge to build my running passion.. First of all, it must be Nik, a fren’s wife whom I met thru Facebook.. I was amazed by the energy and drive she has in running so many events, at that time, the count was 20 runs in 2009 and seeing the many medals & certs hanging at her home, I quietly told myself.. If she can do it, I can do it even better ! Of course since then, she has went on to do the triathlon and I am still waiting for my first marathon ! Haha..

2010 – I started to participate in more events.. Malakoff 26K was the longest I had run then (felt like running forever), and still now.. Rentas Desa and City Run provides some good runs at different venue but ENR was the first real out-of-Penang run that I took part… and a first night race too ! Of course I ended 2010 with a PB then of a 21km @ 2:43 at the PBIM.. not a respectable time come to think of it.. but still better than the qualifying time.. Sub-3 hr was my target then..

2011 – I started to put more time into the training and watching the diet too, though I must admit the diet part is so hard for me up until now.. Being a fast food-lover and ever-ready to munch on al Penang local hawker food wherever I go, I still need to put in another 50% effort to keep my weight in check.. The weekend runs from Youth park paid-off at least.. I bettered my Malakoff time to 3:08, did a PB of 21km @ ENR (though not really 21km, only 19.8km) @ 2:21 before I lowered slightly to 2:18 at the recent SCKLM.. For 10K, did a 53:54 PB at the SPCA..

What’s next –
1) more races to go.. and my target still remains to run competitively for a total of 200km in 2011 (Mathematically, I should be able to meet that !)
2) Start intensive training for my first marathon 42K @ PBIM
3) I am looking at BHAG of sub-2 hrs @ 21km and sub-45mins @ 10km.. But realistically, more like 2:10@21km and Sub-50mins@10km... So I hv 3 more 10k runs, 2 more 21km to achieve that !!
4) Improve my running techniques
5) and more importantly start doing strength exercise besides the cardios of running.. I need to build more muscle !

Whatever the outcome, I am glad I hv taken the path.. Makes myself healthier – mentally, physically and psychologically ! and it’s a matter of time I start getting my kids to run with me !

My First overseas run - SAFRA Singapore Bay Run & Army Half Marathon

I will be running for my first ever overseas run, tagging along vacation trip to Singapore Marina Sands. I came across this run through the web and realized that it's the largest run in Singapore in terms of participants - 70,000 of them !!

Date : 4th Sep'11
Distance : 10km
Starting time : 7am
Starting Venue : Esplanade (The Durian)

See the comments from the web-site : http://www.safra.sg/page.aspx?pageid=300

"This annual mass running event is the largest in Singapore and jointly organised by SAFRA and The Army. The event comprises both the competitive 21-km half-marathon and 10-km routes. The social runners can participate in the non-competitive 5 km Fun Run as well.

The event aims to promote healthy lifestyle and reinforce SAFRA and the SAF’s emphasis on physical fitness. Over the years, participation has grown from 15,000 when it first started in 1992 to about 70,000 last year.

Participants will get to enjoy a unique route taking them over the new downtown around the Marina Bay area as well as pass historical places. Participants will also be entertained by the street side performances along the various running routes. The fun continues with stage performances at the end point carnival and complemented with various merchandise stalls offering promotional discounts on the wide range of sports related products."

So I have signed up for the 10KM.. Starting off at Esplanade (The Durian)@ 7am, run across the bay, pass the Marina Bay Sands.. So I hope to finish by 8am and then back to hotel for breakfast before heading back home !

Standard Chartered KL Marathon - My inaugural race (Half-Marathon) !

June 26th (Sunday) - Took part in my very first SCKLM which has attracted a total of 22,000 participants across all categories.. I had planned to run a FM but ended up with just a HM.. In fact, I have registered for both categories, kinda a freak accident as I forgot I have already booked a FM in Feb and then I ended booking a HM in March.. Anyway, with my flight in the afternoon, no way I can finish up the race, refresh, check out from hotel and hop on a bus to go to catch my flight back.. Too high risk and no time for me to recover. So HM it was !

The race kicked off at 6.15am but I was already up and exercising with the FM folks as early as 4am ! The FM was flagged off at 5am. Kinda bored while waiting for another 1 hr 15 mins.. I will not go to starting line-up so early if my race is not ready.

Distance : 21.46km

Timing : 2:18:31 (chip time), 2:19:28 (gun time) ==> a PB !

Pace : 6:45mins/km

I did 26mins for first 5km, then 32mins for 2nd 5km but by 10th km, I was already tired out.. But the urge to register a PB pushed me on.. At 17th km, I picked up my pace and the last 3km was pretty tourturing as the sun was out and pretty hot at that time.. In fact, the home stretch of last 500m was a real challenge as it was the converging point of all categories and with 5km and 10km participants 'walking' in, you have to zig-zag and weave in between the people to run..

Must say this is among the best organized, if not the best race I have run in.. With water + 100 Plus drinks + ice packs almost every 4km along the route, and with mobile toilets strategically positioned and many marshalls and volunteers cheering people on, what can one complain about the race !! Keep up the great work Standard Chartered !

Pretty satisfied with my race though I was hoping to do a 2:15 and I was pacing the pacer for some distances before I fizzled out at the 16th km !! :( Anyway, always a next race to better my PB and look forward to !

I will surely be back for the race next SCKLM 2012... But wonders if it'll be HM or FM !

Up next - Penang Veteran 10km run @ PISA !

My post-race meal.. lots of nasi lemak from the hotel (Swiss Inn @ Petaling Street) !!

Eat & Run - Tweaking your diet in the days before and after a race can give your running performance an edge

Just as there is no miracle training plan that can prepare you for a marathon in a week, there are no crash diets (or vitamins or supplements or sports drinks) that can magically deliver wildly enhanced performance in a week, either. Still, a few dietary tweaks in the days before a big race or long training run can give runners an extra edge. In the same way that you adjust your training program as race day approaches, you can also adjust your diet to make sure your body is fueled to capacity.

This dietary "taper" should begin about the same time you start to taper your mileage in anticipation of a race or run -- about seven days for a marathon and four days for 10K races or less. The approach is straightforward: keep doing more of the same by eating lots of carbohydrates, low fat and moderate protein. As always, pasta, potatoes, and bread should be your staples, but now they should take an exaggerated place in your diet. As you reduce your mileage, however, be sure to reduce your calorie intake, too. For most runners, this means eating about 100 calories less per day for every mile that you drop.

Carbo-loading

This is carbo-loading time. It is an important period to stock your energy reserves to their max, but don't make too much of the process. Some elite runners, for example, will race hard about seven days before the target race day to deplete their glycogen stores, then train normally for three or four days, eating mostly fats and protein to keep glycogen low. Then in the last few days before the race, they pack as many carbohydrates into their system as they possibly can. The theory is that their muscles are so starved for glycogen that they will soak up even more carbos than they normally would, giving them extra energy for the race. We do not recommend this for the mainstream runner -- certainly not without the oversight of a dietitian. Too often, this approach can backfire and leave you out of gas midway through the race.

Instead, follow your normal balanced diet and kick in some extra carbohydates in the week before a race. Fruit juices and sports drinks are good carbo supplements if you're having trouble eating all that pasta. Try not to miss meals, but also try to avoid overeating. Balance and consistency are particularly important as the big run approaches. For the same reason, this is not a time to sample new cuisines or even a new sports drink. Eat foods that you know agree with you.

About two days before a race, particularly longer runs, start loading up on fluids. Sports drinks can kill two birds with one stone by letting you get carbos at the same time. Try to stay away from alcohol, however, since it not only dehydrates you but also interferes with proper storage of glycogen and undercuts your carbo-loading.

In the last 48 hours, avoid high-fiber foods like beans, bran cereals, lettuce and broccoli to avoid an upset stomach or other gastrointestinal discomfort during your run. Avoid hard-to-digest foods like peanut butter, fried food and the like. If possible, cut back on dairy products, too. Some runners have a slight lactose intolerance; while they may not even be aware of the condition on a day-to-day basis, the strenuous effort (and constant sloshing) of a race can cause their bodies to rebel against the lactose in the milk, causing gas and bloating.

By the end of the day before the run, your high-carbo diet should have worked its magic and topped off your glycogen stores. You should snack moderately and frequently on familiar, mild foods. Drink water and juice constantly. For your final meal that night, eat moderately and go for food that contains -- you guessed it -- lots of carbohydrates and only a little fat. Skip the beer or wine and get to bed early.

Race day diet

On the morning of the big day, have a light breakfast; a bagel and some fruit juice is ideal. Don't eat any solid food for three hours before the run, just water (a good rule of thumb for any run when you really plan to push yourself).

During the race itself, staying hydrated is most important. Drink some fluids every 20 minutes (be sure to review our tips for drinking on the run). For races over an hour, you should plan to snack along the way to keep your energy up. Try to get about 25 grams of carbohydrates every thirty minutes and stick with a sports drink or easily digested foods like sports bars or gels, bananas, orange slices, or even a piece of candy. Whatever you eat, be sure you have tried it before during a practice run. Everyone's stomach reacts differently to different foods, and a race is not the best time to discover that a new sports bar doesn't agree with you.

After the race, drink plenty of water and get some food into yourself as soon as possible. Carbo-reloading is as important as the carbo-loading before a race, particularly for runs over an hour. Try to have a bagel, a cup of soup or a sports bar in the fifteen minutes after you stop running. It's in this window of time that your muscles will absorb the glycogen most readily. Your muscles are hungry, feed them. If your run was over 90 minutes, be sure to graze frequently on high-carb foods for the next 24 hours, since it will take a while to restore your depleted reserves. By the end of that next day you should be back to normal and ready to ramp up for the next big race or training run.

From web-site : http://www.coolrunning.com/engine/2/2_1/151.shtml

Standard Chartered Marathon Singapore - Registration starts June 23rd, 2011

Registration starts Jun 23rd. Will sign up for 21km, another one of my inaugural run !

2010 Race Route. Half-Marathon starts @ Sentosa Island, 6.30 am and ends @ St. Andrew's Road (the Padang)

Final Countdown to the SCKLM...

Mark Williams, the official running coach of the Standard Chartered KL Marathon 2011 advises, 2 weeks to a long distance run, to:

• Remember to cut down on your training - this is called tapering.
• If you think that you are going to be on your feet for more than 2 hours on Race Day, then start Carbo-loading on Thursday, 23 June 2011 and continue for 3 days leading up to the race.
• If you have bought a new pair of running shoes, make sure you have run in them at least 2-3 times prior to the race.
• Pack your bag the night before and give yourself plenty of time to get to the race in the morning.
• Make sure to check off the health list in your runner's guidebook - if you feel unwell in any way, consider skipping the race. Your health is more important!

Olympic Day Fun Run 2011.... The day after LFC's Asia Tour match !!

Thinking of signing up for this since I will most probably be at KL for the Liverpool FC vs Malaysia XI on 16th Jul !!

Date : 17th July 2011 (Sunday)
Time : 7.30am
Venue : Dataran Merdeka
Distance : 7km
Closing Date : 7th July 2011

Finisher's Medal for the Top 150 finishers for Category Men's Open and 100 for Category Men's Junior Veteran ! Tough man..

Runner's World..

Bought my first copy of running magazine, Runner's World.. What caught my attention was the articles on the right running techniques (form) and the balanced nutrition for a runner.. Great magazine ! WHat I have learned so far..

1) Running techniques - The elements of Good Form:
- Toe Off - keep upper torso straight (head don't lean fwd), arms bent 90deg
- Mid-flight - keep arm 90deg angle, don't hold arms too high up, running means getting both feet off the ground.
- Touch-down - Landing knee to be slightly bent (not straight), lower leg slightly 90deg to the ground, ground contact occurs neat the center of the body mass (leg not too wide in front).
- Frontal View - arms shud not cross the center line of the body (don't swing side by side).

Tourism Taiping Heritage Run 2011

Date : 11th September 2011, Sunday

Venue : Padang Esplanade, Taiping , Perak

Flag-Off Time : 6.15am (21km)

Category & Distance :C - Men Jr. Veteran (age 40 - 49) - 21 km

I have signed up for this race.. Will be another short weekend vacation with the family @ Taiping.. Yahoooooo !!

May 2011 Running Records

My May'2011 running record.. 105km covered. Falling behind in Jun - onl7 17km covered and it's almost mid-Jun !! Blame it on the Beijing trip :):)

Speed Work for Marathoners

The whys and hows of short, fast running for a faster marathon

By Greg McMillan, M.S.
As featured in the JulyAugust 2010 issue of Running Times Magazine

In January, Brett Gotcher (pictured, below right) ran 2:10 in his marathon debut. It was the fourth-fastest debut in U.S. history. When asked about his training program in post-race interviews, I was candid about the weekly mileage I prescribed for him as well as the marathon-specific workouts and even his short, fast speed workouts. It was these short, fast workouts that prompted several questions as to why a marathoner would do 200m and 400m repeats. Here's why I had Brett run these workouts and why I think marathoners can benefit from some short, fast repeats during this last 10 weeks before the marathon.

WHY TO INCLUDE SPEED

The reason for including short, moderately fast workouts in marathon training is threefold:

1) Short, fast repeats improve your running economy (the amount of oxygen consumed at a given pace), and improved running economy is very important in the marathon. Think of it as getting better gas mileage--you can go longer before running out of gas.

2) Short, fast repeats break the monotony of training. Often, marathon training starts to put runners in a pace rut. Fast repeats challenge you to turn your legs over and help avoid the "marathoner shuffle."

3) Short, fast repeats allow you to insert some volume of running at a pace that is significantly faster than marathon race pace. For example, Brett's goal marathon pace was 4:55 per mile so we were doing workouts at 4:15-4:40 per mile, which allowed 4:55 to feel easier. The same will hold for you.

HOW TO INCLUDE SPEED

While you may have to modify the exact placement of the workouts based on your individual training and racing schedule, here is how Brett and I inserted speed work into his successful marathon plan.

In the last eight weeks leading into his marathon (Chevron Houston), we performed two 200m repeat sessions. The first was eight weeks before the marathon and the second was four weeks out from race day. We also performed two 400m repeat sessions--six weeks and two weeks prior to race day. The basic plan was to perform some short, fast running every other week during the last two months before race day.

For both 200m repeat workouts, I had Brett run 20-24 times 200m with a 200m jog between. The pace was 5K to 10K which isn't too taxing to run for 200m but gives the body/mind 2.5 to 3 miles of running at a pace quite a bit faster than marathon pace. For Brett, the goal was to run 32-33 seconds per 200m (4:16-4:24 pace) and for the recovery jogs to be moderate as well. In other words, he should not be doing the slow, sprinter recovery stumble but should jog slowly but steadily between each repeat.

For the 400m workout, we performed the early workout (six weeks out from the marathon) as 12-16 times 400m with a 200m jog and the later session (two weeks prior to race day) as 8-10 times 400m with a 200m recovery jog. Again, these were fast but controlled efforts and we ran the repeats in a progressive manner. The goal was to run them in sets of four at the following intensities--half marathon, 10K, 5K, 3K.

Many runners think about 200m and 400m repeats only as preparation for a 5K or 10K. But you can adjust the intensity of the repeats for marathon training, making them less anaerobic or tiring than these workouts are for 5K-10K runners. All the short, fast workouts Brett did were very controlled. Could he have run them faster? Of course! But that wasn't the goal. The goal was to augment the marathon workouts with some faster running to keep his form perfect and his legs fresh. Mission accomplished.

COACH'S NOTES

MODIFICATIONS FOR ENDURANCE MONSTERS

These short, fast repeats should not be used, however, for runners who struggle with speed work. These "endurance monsters" can run all day but find that speed work leaves their legs feeling flat for several days post-workout. For example, I didn't include these 200m and 400m workouts with another athlete I coach, Paige Higgins, who ran 2:33 in the same race where Brett ran 2:10. With Paige, we did fartlek sessions (like 20-25 times 1 minute on with 1 minute off recovery jog between), but these were more like a tempo run with surges than a track workout. Her pace stayed closer to 10K to half marathon pace. For her, this exposure to running slightly faster than marathon pace works much better than running 200m and 400m repeats at 5K to 10K pace.

SAMPLE MARATHON SPEED WORK PROGRAM

Eight Weeks to Race Day: 20-24 x 200m with 200m jog at 5K to 10K pace

Six Weeks to Race Day: 12-16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace

Four Weeks to Race Day: 20-24 x 200m with 200m jog at 5K to 10K pace

Two Weeks to Race Day: 8-10 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace

GREG MCMILLAN is an exercise physiologist and USATF-certified coach who helps runners via his Web site mcmillanrunning.com.

Article from Running Times : http://runningtimes.com/Article.aspx?ArticleID=20190

Brooks Ravenna 2

Jun 11, 2011 - I was hunting for running vests at Eng Hoe Komtar today and I ended up with 3 vests and a new pair of Brooks Ravenna 2 !! I guess I was convinced by the owner, Tim Ooi, into trying on the latest DNA technology shoes.. It cost me RM299 for this new pair, cheaper than my New Balance bought 3 months ago !!

This is my 4th pair of running shoes (from right to left)..

I got my first one, FILA.. Ran in my very first race, ie PIBM2009 and got blisters all over.. LOL ! I guess the running technique was wrong, the shoe was too tight and lack of cushioning and my feet was sore for a wk+.. Well, at least this pair of FILA shoe was not put into waste.. It has accompanied me across Hong Kong and Beijing vacation trips !!

Then I got my Saucony @ the States in Dec 2009.. Used that to run all my races in 2010 and training before it got a hole on the right shoe and it was time to change to a new one, not to mention the worn out soles ..

I was rushing for a new pair to run at the Sepang Energizer Night Race and I got this New Balance..

Well, didn't exactly like it (and one wonders why I bought it in the first place) !! I guess I chose the wrong arch type.. more likely a flat foot type while mine is average arch !! Damn !!
Anyway, I got stuck with the NB for 3 months now until I see this Brooks Ravenna 2.. Tried them on.. Love the feeling.. The DNA technology is surely something different.. Can feel a much better cushioning..

Here's what the Brooks SNA web-site has to say..
"Brooks DNA provides custom cushioning for runners of all types and sizes. Engineered from what's called a non-Newtonian liquid, this midsole technology responds to the amount of force placed on the foot and disperses the pressure, providing just the right amount of resiliency. Simply put, you can expect soft comfort when you want it, firm support when you need it."

"In Runner's World magazine's Summer 2011 Running Shoe Guide, the Ravenna 2 was named Editor's Choice. In the June 2011 issue, Runner's World states, "Credit the shoe’s winning combination of a nimble, low-to-the-ground profile and ample cushioning for heel- and midfoot-strikers. Even more impressive is how Brooks now scales the flexibility of this shoe according to gender and size — making the smaller sizes less rigid in the forefoot than larger ones," adding that the fast feel belies the amount of corrective support it provides. "If you’re looking for a single shoe for both marathon training and racing, this is it."
http://www.brooksrunning.com/Brooks-DNA/brooks_dna,default,pg.html

and here's a web-site review on Ravenna 2... http://activegearreview.com/running/road-running-shoes/mens-road-running-shoes-running-gear-reviews/brooks-ravenna-2-review

Now, I am gonna run on this tomorrow morning !! We shall see the difference :P

Top 10 Tips for Running Your First Marathon

Love this article..

Jonathan Roche

1. Taper for three weeks before the marathon. Most first timers do not let their body recover before the marathon. You need to gradually pull back on your training in order for your body to fully recover and be 100% ready to go on the marathon day. You should maintain your normal training intensity throughout the final three weeks, but you should gradually decrease your workout time. So three weeks out you should do 75% of your normal workload, two weeks out you should do 50% and the last week you should do 25%. This will leave you well-rested, but still sharp, when you toe the line.

2. Start slowly! Do not let the fact that you are well-rested fool you into running too fast out of the gate. Most runners think they are having an amazing day when they are cruising through the first 12 to 15 miles. But if you start too fast this false sense of being "on" is soon replaced with the scary realization that those last few miles are going to feel like a hundred. Pace yourself so that you have gas left in the tank for the final miles.

3. Speed walk through the water stops. Dehydration is a major problem for many marathon runners so it is essential to take in two full cups of liquid at each aid station. But, if you are running through the stations half of each cup ends up on your shirt! There is no recovery if you get dehydrated on race day, which means you'll be forced to merely survive and finish. And that is not the way to experience your first marathon.

4. Be sure to take in nutrients. Many marathon runners make a big mistake in thinking that water or Gatorade alone will maintain their energy and fuel levels. Even taking in energy gels with your fluids is probably not enough. Depending upon the weather and your pace you could be burning between 500 and 1,000 calories per hour, more than these can provide. Even if you had a big breakfast, eat some type of bar during the race. I personally love Balance Bars because they are easy to digest and taste great. Find your favorite bar and use it to fuel you on marathon day.

5. Bring warm cloths and a throw-away blanket to the start. Sitting on the ground in the cold for two to five hours is not a pleasant way to prepare to run a marathon. If you are cold or stiff before the race you are probably going to be in trouble. Although most marathons have race staff that will bring your clothes to the finish line, the bag provided usually isn't big enough for the blanket, so bring something you don't mind leaving behind.

6. Stay Positive! No matter what happens, always stay positive. For every runner, there are points in the marathon where your body is saying no and the self-doubt starts creeping in. This is when you need to think positive thoughts and keep putting one foot in front of the other. If you stay positive and make sure to be taking in your food and fluids, you will come out of it and start feeling good again. The key is not to give in and to always stay positive.

7. 'High-five" at least one kid every mile. This will help keep things in perspective whether you are having the race of your life or you are crawling to the finish.

8. Don't let people who look like serious runners intimidate you. Many people look like they are about to race for a gold medal at the Olympics. But don't get caught in that place of thinking that everyone looks so strong and fit. Looks mean nothing. Only your own inner determination to do your best gets you to the finish line. This is your race.

9. Write your name on your shirt or wear something unique. When I ran my first Boston Marathon in 1996, I wore a plain white running shirt and one fan actually yelled right to me, "Go white T-shirt guy!" In 1997, when I had my name plastered across my chest for the first time, the personalized "Go Jonathan!" cheers made a huge difference.

10. Run from your heart! Do not get so caught up in trying to beat a certain time that you lose out on the truly amazing experience of running a marathon. It is a gift to run a marathon so drink it in and enjoy every minute of it. Also, consider running for your favorite charity! It will make you stronger. No matter what your time, this will surely be one of the best days of your life. Have an amazing run!

Article from Link : http://www.marathontraining.com/articles/art_45th.htm

22,000 runners @ Standard Chartered KL Marathon 2011 !!

22,000 Participants This Year!

Breaking last year’s record, the Standard Chartered KL marathon announced today that nearly 22,000 runners have signed up to compete on 26 June. Upon the close of registration at midnight on 31 May, runners registered for in each category exceeded those of last year by nearly 4,000 participants.

Runners representing 78 different nationalities and 35 countries worldwide will join the nearly 19,000 Malaysian runners from across the country on race day in the city of Kuala Lumpur. Interestingly, the male to female ratio remains exactly the same as last year, with 38 per cent female and 62 per cent male participants.

The full marathon category achieved a nearly 32 percent growth in participants totaling 2,437 runners in comparison to last year’s 1,855.