Competitive Race; 5km UM Night Run 2010

my bib number!!

me before the run..

the banner at the finish line..

yeay!! definitely this is one of my best run to date.. i arrived early for the run.. as expected, the runners that i saw were much younger than i was.. obviously i felt nervous running with these younger runner.. yes, some were serious long distance runners.. warming up was hard.. it rained a few hours before the run.. temperature was low and windy..

slowly i placed myself behind a few elite runners.. as the horn was blown i was caught napping.. swoosh!! off goes the elite runners and the gap between me and them were filled with other runners.. so, i tried to keep up with the forerunners..

half way, i paced myself with a lady.. she knows her strength.. her pace was constant even during uphill and downhill runs.. i tried overtaking her once and she over took me on my downhill run..

i finished strong as i managed to hit my max heart at 175bpm on my last straight.. could have been stronger if someone was behind!! hehe..

well, in the end i learned a few things during this run.. training does matters.. long distance run builds stamina.. uphill runs builds strength.. downhill runs builds stability.. pacing builds pace..

Countdown; 25days to PBIM'10

me last week before my 4km run!!

today was the best day training.. i did a 1ok run in 1hr 01mins 40sec(PB).. the last 10k timing was 1hr 27mins which was 6mths ago.. i am grateful to see my timing was better by 26mins!! never did i thought i could do such timing!! hehe.. well, lets not get carried away coz my first 21k will be in 3weeks time..

Hill Run @ Bukit Bauk, Dungun

wanna join me train here?

i have done a few hill runs here for the past two weeks.. i hope to improve my strength before my first ever half marathon.. this week i plan to do at least do two (2) sets of hill runs before running the UM Night Race on the 30 Oct'10.. anyone have any idea the distant of this trek?

i have check with google map and the distance is 1.5km from start to end and 3km for a full one (1) set run.. it sure looks near looking from the map.. trust me, is hard doing hill runs down there!! hehe..

Registering for UM Night Run 2010

i am registering myself for UM Night Run 2010 this 30 Oct'10.. see you there..

Date: 30 Oct'10
Time: 9pm
Location: Universiti Malaya
Fee: RM30- Adult, RM20- Kids
Bank in Acount:CIMB 1440 0104 5165 20/ Khairul Fitri
Scan the resit and write down your name and IC no before emailing it to : umnightrun2010@yahoo.com
Website: http://umrunchallenge2010.blogspot.com/

Competitive Race; 4km Run Revisit

me after the run.. all thumbs up!!

Date/ Time: 21 Oct'10/ 0830am
Distant: 4km

Summary:
this is my second competitive run before my first ever penang bridge international marathon in 28days!! i know that this could not be a benchmark how i would fair in PBIM.. nevertheless, it was a good experience for me and hope this will inspire myself to train better and smarter..

first, i lined up front and was on the far right of the line.. this position me in a good birds eye view of the run build-up.. as the horn was blown, i started running.. from the far right, i could clearly see how the fronts runners were doing.. i paced myself as to not be too far from them.. slowly but surely, i over took participants.. it was a lot easier since i was from the right and moving towards the left..

next, i started pacing myself with the nearest runner in front.. if i felt good or i could outpace them, i would burst out overtake them and do the same repeatedly.. this helped me to stay focus on my run.. unfortunately this is a 4km race and i spent some valuable time following others when i should have overtake when i could.. the lesson learn here is never doubt yourself..

i did not have drinks halfway at the water station.. this was because i still felt good and dehydration on a 4km run? maybe if its a 10km run, i would take a sip of water..

towards the final 400meters, i was pacing myself to overtake a participant.. unfortunately i doubt myself.. this cost me valuable minutes.. in the end, i was placed 12th.. hmm.. if only.. if only.. nevertheless, i am happy as i was a lot faster than 6months ago.. seriously.. this was my best ever feeling.. i ran faster than those i admire..

lastly there are a few lesson learn for my future runs; start far on the right, pace yourself with the person in front, outpace when you can, never doubt your strength, it's yourself against yourself.. see yaa guys in PBIM'10..

Countdown; 28days to PBIM'10

look gud in red rite? hehe..

this week i feel better than my previous weeks.. so, i started doing LSD this week.. trained twice LSD and it sure felt good clocking those mileage.. my current LSD is only 8km.. i hope to do a few 15km before PBIM'10.. i sure look better than a year ago!! hehe..

My New Ride; Adidas Supernova Glide 2010

Supernova Glide2, 2010.. cool trainers!!

i purchased a new pair of trainers to replace my worn adidas ride.. it has been two (2) years training with adidas ride and it is time for a change.. why did i purchase supernova instead of ride? since i have accustomed to running, i need a pair of trainers that is comfortable enough and weighted less than my old ride.. therefore, supernova as an obvious choice.. this supernova is 15gram less than ride.. hence, i should be a bit faster than i was before!! hehe.. hope so..

next, the overall rating of this shoe.. i give it a five out of five (5/5).. its appearance is super cool with blue stripes.. the GeoFit technology makes runs comfortable as it could be.. the shoe holds on to the feet and does not slide loose like its competitors.. i use to feel heat on the sole of the feet during long runs, and now no more.. maybe its because this is a new pair of trainers.. so, only time will tell..

finally, i give my approval to buy one of these if you a person with slight under pronation foot.. pricey? yes, i dont mind as long as it helps me train better for my first ever half marathon this Nov'10.. Penang Bridge International Marathon, here i come!! hehe..

more of adidas supernova on youtube and modernrunner

Training W39-W43 (Oct 2010)

Week: Distance/ Ave HR
W39: 4km/ 166bpm
W40: 8km/ 157-161bpm
W41: 13.6km/ 148-156bpm
W42: 28.6km/ 135-159bpm
W43: 27km/ 142- 165bpm
Total: 81.2km/ 135-166bpm

Countdown; 33days to PBIM'10

am i ready for PBIM'10- 21km run?

PBIM is getting near.. i have not been training hard enough since the festive seasons in sept'10.. and now its oct'10.. only days left before my first ever 21km run.. i bought a new shoe, Adidas Supernova Glide, to replace my Adidas Ride.. i will post a review sometime this week.. for the time being i want to let you know how things were for the past few weeks.. since my last posting..

Week38: Apparently this whole week gone.. no training what so ever.. as i was back in my home town celebrating Hari Raya Aidilfiti..

Week39: Did only one (1) run after i fully recovered from HFM virus.. my leg felt stiff as i started to build up my weekly mileage..

Week40: Started to run a few miles.. i kept my pace slow for this whole week as i did not want to get my self injured..

Week41: Did my first hill run for 25mins++.. felt good this week as i also did a few sprints to get my muscles flexible.

Week42: It's this week!! hehe.. got myself registered into a 4km run organised by my officemates.. hope this time around i could pace myself with the mid pack runners..