New Year's Run (2013) - Kulim Half Marathon

Distance : 20.66km | Time : 2:05 | Pace : 6:03mins/km

Condition : near perfect weather | Route : flat and hilly

Satisfaction level : 3/5

Kulim Half-Marathon, an inaugural race. My opening act for 2013. I didn’t have high expectation for the run since it is very low key, and the advertisement only came out 1.5 months before the run itself. And there wasn’t much info about the logistics, the aid station etc. Nonetheless, I wouldn’t let go a chance to run at Kulim, a place I call my 2nd home, what’s more it will be a New Year’s Run.. I decided to give it a chance and hope it doesn‘t turn out like the SP HM.

It was a new year, and although I am in the midst of my preparation for the AZ RnR, I didn’t think and plan too much about this run. The race was supposed to start at 7am, so I left home around 5.30am. Smooth traffic, but raining all the way. Stadium Keladi was an easy spot. As soon as I arrived, I spotted a few familiar faces in Ling Teoh, Qamarrul, Ramlan, Hafiz, Alex Cheah, Oon, etc..  Not bad. We were told to wear their tee-shirt, else will be disqualified. I reluctantly adhered to it as I also want to avoid getting too wet as the slight drizzle was still on at that time.

As the time approaches 7am, there was only a small group of runners. Really small, the smallest I have ever seen. There were 12 female runners and probably 50-60 male runners. The sky was still dark (due to the cloudy weather) when the race was flagged off at 7.10am. We ran through the Kelang Lama area via a small road, then into the MPKK and Full Wealth, exited at Petronas into the sekolah kebangsaan. I guess it was an orientation day as the traffic was pretty heavy at that time with many motorcycles and school-going kids, not to mention the lorries. That was probably the worst moments, and dangerous throughout the run. We then entered the University KL, passed by Infineon and entered into the back of First Solar. The route took us through the small industries area of Kulim Tech Park before going back to Stadium Keladi.

The time taken was 2:05 (split 1st half @ 5:44, 2nd half @ 6:22). I reckoned I would have done a 2:09 or 2:10 if it’s a 21.1km race. The hilight ? Seeing James Lee at the finishing and snapped the pic below. So awesome to have a friend to come and support ! 

Overall, happy with the run but the hilly route is still a kill-joy for me ! Must train harder.. AZ trial – here I come !!

+ Nice scenic route

+ Near perfect weather (no sun, cold breeze)

+ Sufficient water station (4 stations, good spread)

+ Good traffic control by Rela/police

I must applaud the great effort by the organizer in planning out this local run on a shoe-string. Medal was originally meant for the top 20, but the organizer decided to give out all excess medals and certs to all participants. Alas, I have gone home by then.. Too bad :(  Always the next race to get my first medal, and that will be AZ RnR !!

Last 200m. Pic courtesy of James Lee

Phoenix Marathon - 2 March 2013

I just signed up my 3rd run in Arizona ! I am all set for the PF Chang's AZ RnR @ 20 Jan..
The Desert Classic is an unknown now that I want to spend more time over the precious weekends with the family and the Surprise trip is 1 hr+ one way.. Pretty long drive actually. Will most likely skip and do a trial run somewhere.
As for my 3rd run, it'll be Phoenix Marathon on 2 March 2013 !

Registered. US$105 (registration fees : US$99).

Some useful FAQs:

Where is packet pick-up, and when?

Location:Road Runner SportsTempe Marketplace
43 S. McClintock Dr.
Tempe, AZ 85281
(480) 968-2022Directions

When:

March 1st Friday 10am-9pm

Do I need to ride the bus to the starting line?

Yes. There is no parking available at the starting line.

What time & where do I need to get on the bus?

The first bus will leave at 4:00 A.M., and the last bus will leave at 5:15 A.M. The buses will pick runners up at the corner of Dobson Rd. and Bass Pro Dr.

Is there a place I can drop off my sweats during the marathon?

Yes. At the starting line a truck will take items back to the finish. We highly recommend you put your items in a bag with your race number on it. This will help sort your items at the finish area. Clothing dropped at any other point along the course will be considered a donation to charity.

What is the average temperature on race day?

The average temperature at the start is 52 and the average temperature at the finish is 68. Our race starts early, so you will finish the race well before the high of the day, and March offers very mild temperatures in Phoenix.

 

The Route Map - Usery Mountain Park to Tempe

Elevation Map - mostly downhill !!

2012 Wrap Up

2012 - done and dusted, 2013 - a year of unchartered territory (running in USA !!) and full of excitement (more FMs ? Training for Ultra ?) ! Fingers-crossed.... Just wanna end the year in a better shape than I am now !

Did some reflections for 2012. Overall, it’s been a great one with more mileage compared to 2011 (1512km vs 1050km), did 3 full marathons and recorded my PBs for the full (4:12), 3 half with a PB@1:53.

- My best moments ? SCKLM

- My worst race ? PNM

- The most colorful race ? Rock to Rock

- Best organized race ? Valdor Run

- Worst organized race ? SP Half

- DNF ? Men’s Health & KRI Ipoh HM

Medals collection




Running Summary at a Glance

 

Marathon Series - Two 42kms (Ocean Island & RJM)

Marathon Series came out with a unique combo 42kms that comes with a superb medal that looks like a ying-yang logo. There's the inaugural Island Ocean @ Langkawi in April and then the popular River Jungle Marathon (RJM) @ Hulu Langat.

I can't make it to the April's Langkawi, so will just settle for the RJM (1st Sep), most likely my 1st 42km after coming home from AZ. So there'll be Sep's RJM, followed by Oct's PNM :)

Here's the details from their home page:

http://www.themarathonshop.com.my/events/the-marathon-series-2013/

From the producers of The River Jungle Marathon, The Marathon Shop proudly presents the introduction of The Marathon Series - Malaysia.

THE MARATHON SERIES 2013

The Marathon Series is a designed by The Marathon Shop to be a boutique FULL MARATHON ON ROAD (no trail involved) only run. It is designed to bring participants through some of the most spectacular sights in Malaysia. From the exotic countryside to world class islands, it will be a run you will definitely remember!

Imagine, sight-seeing beautiful Malaysia without ever needing to leave the road on foot.

In 2013, The Marathon Series will consist of 2 BOUTIQUE FULL MARATHON event in Malaysia in an ON-ROAD run. This isn't a trail run.

Series 1 - The Island Ocean Marathon 2013 - 21st April 2013
Series 2 - The River Jungle Marathon 2013 - 1st September 2013

THE ISLAND OCEAN MARATHON 2013
The Island Ocean Marathon 2013 is an inaugural run that has been designed by the team at The Marathon Shop. The course is in Langkawi, Kedah and it will bring you through the coastal lines of this amazing world famous island. The sun, sea and sand is what this run is all about. Run along the beach, coast and witness these amazing sights yourself!

As per our usual standards, The Island Ocean Marathon route is designed in a single loop of 42.195 KM. This means, every step you take brings is a fresh new sight!

There will be only minimal U-Turns so that you do not have to battle the route mentally!

Date: 21st April 2013
Time: 4.00 am (Race Briefing) 4.30 am (Race Start)
Venue: Awana Porto Malai, Langkawi, Kedah, Malaysia

THE RIVER JUNGLE MARATHON 2013
The River Jungle Marathon 2013 will be in it's Fourth (4th) year running. Introduced in 2010, The River Jungle Marathon is now an internationally recognized event.

It brings you through some of the most scenics sights only a stone throw away from the heart of Kuala Lumpur, Malaysia. A mere 20-minutes drive from downtown KL the route brings you to a marvelous sight of the Semenyih Dam, Mountains, and traditional Malay villages where the little kids from the Kampung (Village) will happily cheer you on in this fun filled Full Marathon.

Enjoy All These without Ever Needing to Leave the Road!

Date: 1st September 2013
Time: 4.30 am (Race Briefing) 5.00 am (Race Start)
Venue: Kampung Batu 18, Hulu Langat, Selangor, Malaysia

Registration is NOW OPEN at http://www.themarathonshop.com.my/events/the-marathon-series-2013/

For more information, please email to info@themarathonshop.com.my or call our friendly customer care hotline at 1300-88-6600

Great Quote

Read this yesterday from January's edition of RW.
I know the exhuasted part very well.. The exuberant is very mental - I always find it during races (that goes with the endorphins) but pretty tough during trainings. I guess I am too focused during my mostly solo runs. I need to start to smell the roses along the route and enjoy a bit more... and more relaxed.. Something to learn in 2013 as well !

You know you've had a great run when you feel exhausted but exuberant - Nicholas Kristof (NYT columnist)

Strength Training - 4 Strength Exercises for Time-Strapped Runners

I am pretty poor at strength training - both discipline as well as the variety of training methods.. Definitely one area that I need to improve vastly in 2013..

4 Strength Exercises for Time-Strapped Runners (like me loh !! :)

By Erik Taylor

It's never easy to maintain a balanced training program that includes running and building strength, but it's particularly difficult for distance runners who are training for a goal race to find the time for cross-training. But strength-training exercises are the armor that can protect runners from imbalances and injury. Complete these four essential exercises at least twice a week—the workout should take 10 to 20 minutes, depending on how you put the moves together.

Squat

The squat is the most important exercise runners can do. Squats build power and strength. A correctly executed full-range squat, where the hip crease goes below the kneecap, is not only safe for the knees, but it will also help make them more stable. When the hip crease is below the knee, your glutes, adductors and hamstrings are all engaged. A partial squat (hip crease does not go below the kneecap) will only activate the quadriceps.

Try to spread the floor apart with your feet as you are squatting. This will keep your knees from rolling inward. Push your butt back and down, maintain a rigid spine, and keep your chest up.

Single leg Dead-Lift

When performed correctly, this exercise will recruit all of the muscles of the posterior chain. Single-leg deadlifts (SLDL) increases foot and knee stability, and build better balance and proprioception (body awareness). If you find yourself falling over, it’s because your ankle stabilizers are not firing to help you keep your balance. SLDL can take practice to perfect, but it is worth it. Good Form Tip: Keep your back rigid and your eyes on the horizon, about 6 to 10 feet in front of you

Push-ups

A great full body exercise, push-ups can help increase endurance through consistent practice. Push-ups work the chest, triceps, biceps, shoulders, forearms, abs, and even engage the legs. If you do not have the strength to do a push-up, start with your knees on the floor.

Contract your abs—this will keep your spine rigid, chin in a neutral position, and will allow your chest to brush the floor.

Renegade Rows

Put your body in a push-up position with your hands around a pair of dumbbells or kettlebells. The goal is to keep the spine rigid with little to no movement of the pelvis as you are rowing up the weight. Renegade rows will increase shoulder stability, core strength and endurance.

Contract your abs, keep your chin in a neutral position, and ensure your feet are shoulder-width apart.

Training : 12/10 - 12/23

Less than 30days to go for the AZ RnR..
Training has not been consistent but at least it's better than the preparation for PBIM. Having a slight cough now. Hope it's not getting any worse which will derail all my plans.. Blame it on the durians and loads and loads of good food over the last 1 week..

12/12/12 -
USM - 20mins easy > 15mins steady > 2x1000m fast > 1.5mins recovery..
Pancit run
7.26 km || 00:40 || 05:34 pace

 

12/13/12 -

USM - 15mins easy > 3x400m fast with 2mins brisk walk > 3mins recovery.

Another tough one for me.. hungry and nearly blanked out.

4.96 km || 00:29 || 05:46 pace

 

12/16/12 -

Moderate LSD. Gurney-Pearl Hill-Botanical-Gurney. Evenly split pace between the 2 10ks.

19.8 km || 01:59 || 06:00 pace

 

12/19/12 -

15mins easy (6:10) > 4x400m fast (4:43, 4:22, 4:34, 4:34) > 4xbrisk walk (7:40) > 1x800m fast (4:53) > ended by the rain

6.15 km || 00:38 || 06:06 pace

 

12/21/12 -

Post Doomsday LSD. Gurney-floating mosque-clock tower-Gurney... Too tired to hit my 30k target.  I need to start training under the morning sun and with my shades..

26.1 km || 02:48 || 06:26 pace