Picture credit to bum (first from the left)
this is my fifth (5th) and final race for 2010.. after this race my next race will be in one (1) month time.. which is next year.. this race will be my warm-up for 2011 which i know will be better than 2010..
my preparations:
my preparations:
- up to the race, 1 have ran a total distance of 509.6k since Jan10..
- changed my shoe once (using adidas supernova glide2 now)..
- started taking electrolytes fluids during and after trainings..
- purchased new shoe lace (because i often have to re-tie my shoe lace during runs)..
- got myself a footpod (bought @ athlete's circle, Jaya1 PJ)..
- used fuel belt during trainings (also bought @ athlete's circle, Jaya1 PJ)..
my race summary:
drove to mount kiara from bukit jalil took about 30mins.. parked my car in front of a mamak stall in desa sri hartamas.. took the shuttle bus (provided by organisers) to the starting line.. arrived there around 20mins before race start.. warmed up 10mins before start race.. drank a few sips of gatorade.. slowly place myself in the mid pack just a few minutes before flag-off.. we were all flagged-off at 7:10am after the womens open category.. i was only able to run after 2mins.. the first 1k was a up hill run.. i realised i will be running hills after hills for 12k.. wished i had did some hill trainings prior to this race.. well, all guilt was not the way to approach this race, i told myself.. so, i started slow and plan to finish strong.. i sticked to the start slow up until 6k.. until which i stated to pace faster.. maintained until 10k before i started to push myself hardest.. managed to peak my pace @ 5.15min/km and finish the race in 1h19min..
lesson learn:
drove to mount kiara from bukit jalil took about 30mins.. parked my car in front of a mamak stall in desa sri hartamas.. took the shuttle bus (provided by organisers) to the starting line.. arrived there around 20mins before race start.. warmed up 10mins before start race.. drank a few sips of gatorade.. slowly place myself in the mid pack just a few minutes before flag-off.. we were all flagged-off at 7:10am after the womens open category.. i was only able to run after 2mins.. the first 1k was a up hill run.. i realised i will be running hills after hills for 12k.. wished i had did some hill trainings prior to this race.. well, all guilt was not the way to approach this race, i told myself.. so, i started slow and plan to finish strong.. i sticked to the start slow up until 6k.. until which i stated to pace faster.. maintained until 10k before i started to push myself hardest.. managed to peak my pace @ 5.15min/km and finish the race in 1h19min..
lesson learn:
- do hill runs at least one a week to build strength..
- train to push myself harder during trainings..
- register early for any future race..
finally:
- i was quite happy after completing this race..
- got to see the beautiful houses @ mount kiara..
- condition my mental strength to stick with my race plan (pace, fuel ration, etc)..
News on the race:
Blogspot review:
Malakoff KL Run 2011 Results here..
My Malakoff 12k Result
p/s: i will upload more pics once i have them..
Blogspot review:
Malakoff KL Run 2011 Results here..
My Malakoff 12k Result
- Mens Open Position : 647/989
- 4.3km Split : 31:54.9
- 8.8km Split : 1:03:42.0
- Time : 1:21:14.5
- Average Pace : 6.75min/km
muhaimin rahim (｀-´)>
p/s: i will upload more pics once i have them..
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