Malakoff Penang 17km - my best middle distance performance

I don’t have a packed race schedule for 2012 so this Malakoff 17km was a welcoming run, especially it’s held in Penang. Having back-to-back runs on 2 consecutive weekends make it a challenge although the “Merentas Desa” was only a 6.5km cross-country run for most seasoned runners ! I did a trial run on the same route the Saturday before together with Chris & Jin Xiang, clocking 1:30 @ 1.62km. The Malakoff 17km was slated to start at 7am. I arrived at slightly after 6am, ample parking spaces, not a problem since it’s a Sunday morning. Met a familiar face, WC Yip. Had a quick chat then decided to walk around. Then people started to trickle in. Chris was there, and that would have been his 2nd coming-back race. He eventually did 36min for the 7km @ 5:08’/km pace, a very respectable time. Of course Chris is capable of much better time, just give him another month or two. I then met up fellow colleagues who are also taking up running more seriously – Jin Xiang, JS Chew, Yong Foo, and Eng Hong (I met HH Lim after the race). The overall crowd was not that huge, maybe <1000 runners though the report says 1,500. But then, it was a bit dark, so you may not know for sure.

The race got off at almost 7am sharp. I made a mistake of starting up at the back pack and had to zig-zag pass some runners which almost made me trip. The same happened during Merentas Desa. I must remind myself to stay closer to the front in future races. The first 5km was a breeze, yeah.. enjoyed the sea breeze and the morning silky breeze. It was such a an enjoyable run. Clocked in @ 5.01’/km for the first 5km. Not bad, my PB at last. From 5th – 10th km, I started to get lazy and had to rely on some good runners as pacers. I found a Triathlete Malaysia running-vest runner who was running at 5:00-5:05’/km pacing and I followed him throughout until I reached Tesco Tanjung Sri Pinang. That is also the place I lost sight of Jin Xiang whom I used as benchmark. I slowed down considerably along the Straits Quay area, my typical Achilles’ Heel even during my LSD. I still cannot figure out why. The water stations were pretty well spaced out every 5-6km serving water and Gatorade, Thank God not 100Plus. Ah, I must mention that I saw the 3 Kenyans (yes, they have Kenyans running in this small event !) running in front of Island Plaza as I was running towards Tesco on the opposite side of the road. So they must have been a good 3km in front of me !

The 3rd 5km split brought me into Gurney Drive and I enjoyed the run with the sun well blocked by the clouds. This is the familiar route I used to run on weekends, so I have no trouble zig-zagging and avoiding the traffic. As I turned into Jalan Ahmad Shah, my right knee had some funny sensation and I could feel my pressure going up, that is where I decided to slow down to a complete stop and just walk. Listen to my body.. I will not want to jeopardize my health for PBs. A Caucasia n runner came up and asked me the distance. 14.5km… So 2+km to go ! I decided to jog and run alongside him. A short while later, he sped ahead and I kept my running at a constant pace. Moving into Green Hall and into the Padang Kota Lama, I could see photographers clicking away. I must say I do respect them for their time and nice shots of runners. I clocked in at 1:28.53, a pace of 5:19’/km (my PB for >10km run) @ a distance of 16.7km. The closest distance I could compare is the KOTR 2011 @ Sunway Pyramid which I clocked 1:37 but that is a much tougher route with so many inclines along the highway. Overall, a great race, well-organized by PACM. Moving on to my next race – Dnonce Hiking Challenge on 22 April 2012... and I decided to move a notch up to Competitive instead of Fun Hike... We shall see.. and then there’s the LKHSAS a week later @ Kuala Kangsar.

Distance: 16.7km (not exactly 17km)
Time : 1:28.53
Avg pace : 5:19'/km (a PB for >10km run)
Calories burnt : 1312 cal

Breakdown:
1st 5km - 5:01'/km, 25:05
2nd 5km - 5:18'/km, 26:28
3rd 5km - 5:38'/km, 28:08
Last 1.7km - 5:25'/km

Hiking - my first training in months !!

I did my first hiking in months @ the Bukit Jambul Hill.. and also preparing for the Dnonce Hiking Challenge so that I don't just show up at the hiking on 22 April without any hiking 'mileage'.. Did 62mins 3 rounds ascend & descend Bkt Jambul, with 2 mins reast in between.. No jokes.. It's crazy ! So on average it's 9.5-10.5mins up and down.. This is the toughest I hv done.. Usually did one round.. I must hv burst my lungs & heart muscles.. and it's dangerous.. I was so exhausted and felt uneasy the whole night. Really thought I would die from heart attack in my sleep ! Thank God.. I am OK by the morning. So no more such vigorous hiking. Will take it easy moving forward. Was thinking of doing the Competitive Hike. Now, it's gonna be FUN HIKE for me !! No way for compatitive unless I want to be brought down dead !!

At the same time, I tried on my heart rate monitor (HRM) for the 1st time.. Alas.. battery kong.. So I need to change that. I must start to track my heart rate so that I keep a good monitor on it and not pushing over the limit. Anyway, I got weird looks from others because I was wearing my Sundown vest and the side sleeve revealed the black strap. People must have been thinking why this guy wears a bra and it didn't help because I keep adjusting it (too loose) :)

As for my Brooks Cascadia 7 trail shoes - perfect start.. Love it ! stable and well protected.. and it glows in teh dark too :) Flourescent Yellow & Green - you can't go wrong with it !!

D'nonce Penang Hiking Challenge - Apr 22

I have decided to skip the Energizer Night Race on Aprl 21. Sepang is way too far out unless I make a 24-hr trip to Tune Hotel LCCT but it'll still be a hassel. It's also too close to Kuala Kangsar LHKSAS the following week. This hiking challenge came up.. Why not since I have never done any hiking 'competition' before. I have just signed up for the 'fun hike'. Definitely will avoid the competition hike since that looks like a damn daunting hike into the wilderness ! :) and so, I plan to get my trail shoes as I never had a proper soe for hiking/trail run... Brooks Cascadia it will be --> my weekend shopping shoe, besides getting my red Pure Cadence !! So looking forward to the weekend !!!! :):)

Distance : 3.5km
Qualifying Time : 2 hours
Start & End : Youth Park.



http://www.dpihc.com/EventCtgry.aspx?evt=fun