What Does Personal Best (PB) Mean

my PBIM'10 21k timing.. hopefully i will do better in my next 21k..

have your ever ask yourself what personal best (pb) actually mean? to me means that i have improved my timing.. thus means i am getting fitter by comparison with my old self..

how long does a PB remains a PB? generally a PB is a PB for 6months.. any time longer then that is history.. was.. in the past.. no more now.. therefore, you need to a record your new PB even though it is slower than the one 6months ago.. by doing so, you actually put your fitness always at its best..

this month i have seven (7) PB:
3km: 16min 15sec - 6.42min/km
4km: 21min 50sec - 5.46min/km
5km: 26min 50sec - 5.37min/km
6km: 37min 30sec - 6.25min/km
8km: 57min 00sec - 7.13min/km
21km: 2hr 56min 50sec - 8.42min/km

the only PB that is not my current PB is
7km: 49min 40sec - 7.09min/km

My FIRST Half Marathon; Penang Bridge International Marathon 2010

waiting for my movie to start..

few hours before my run..

guessing where we stayed?

try eating here.. the food was nice..

a day before PBIM somewhere near Queensbay mall

my second day training @ my hometown Ipoh

my fist day training after 5days rest..

It has been 11 months after i first set my sight on my first half marathon and doing it last weekend!! I am ecstatic over my achievement.. Yup, some may say 'its no big deal'.. To me 'it is a big deal!!' Hehe.. Now, lets me recall what i did the week before..

The week leading to PBIM..
It has been five (5) days after i injured my knee and ankle.. i really felt that i need to do some training to see if i have heal myself in time for my maiden 21km run.. So i ran 5km a day after Raya Haji.. Luckily there was no aching either during nor after my training.. Fuh, it was a real relief.. i would not want to 'Not Run' after preparing for such 11 months.. Since, i felt good after my first training, i ran the next day again 5km.. that time, i felt a slight sharp pain on my left ankle.. maybe it was the back to back training that caused the pain..

My Maiden 21km Run..
Drove to Penang a day earlier before the run to make sure i have all preparations ready. eg:
1. know where to park my car
2. know where is the starting line
3. know where is the toilet
4. get excited early!!!

I tried to get some sleep during the day but was unable to do any.. i was too excited i guess!! hehe.. the following was what i did before my run:
1. Parked beside the road (got fined RM100 for it!!)
2. Watched Harry Potter @ TGV which ended at 1215am..
3. Relocated my car into a designated carpark (should have done this earlier and save the RM100 parking ticket!!)
4. Tried to get some rest inside the car
5. Drank some liquids 1hr before my run
6. Warm up 1hr before (which was too early)

Around 230am, i started queuing somewhere in the middle of thousands HM (Half Marathoners).. so we waited about 30mins before running.. it took me 2mins to cross the starting line and another 2mins before i could start running..i was really surprised with the number of HM.. there was around 5k of HM!! Slowly i paced myself to my usual pace for 7km.. somehow i slowed my pace from 7km onwards.. even the gradual slope of the bridge was not helping my pace.. imagine if the slope was greater?!!!

Well, at 11km everything looks good until the heavy rain took us all for a surprise.. it was cold and painful to the face as we were running against the rain.. my pace slowed fro 7mins/km to 10mins/km.. with cold feet and heavy shoes, i struggled to maintain my running stride for the next 4km..

The remaining last 6km was all too hard for me.. with no more fluids that brought along, my run got worst.. from running slow to walking.. (should have bought more of those energy gels).. Finished my run in 2hrs 56mins!! luckily my toes didnt have any blisters..

My Average Pace
0km to 5km: 7.51min/km
0km to 10 km: 7.27min/km
0km to 15km: 7.88min/km
0km to 21km: 8.40min/km

What i should have done differently..
1. Confirm hotel reservation date early (eastin hotel)
2. Eat noodle soup or something usual (few hours before the run)
3. Drink some endurance fluid 1hr before the run
4. Park my car at a designated area
5. Bring dry clothes for post run (bring a sweater too)
6. Prepare to run in the rain (this i dont know how..)
7. Buy good socks that can disperse water (rain)
8. Train for longer runs (21km or longer!)
9. Pace 6.42min/km to finish in 2hrs 15min (have to train harder to achieve this..)

Countdown; 6days to PBIM'10

yeay! my new polar foot pod, S1

i visited athletes circle @ jaya one last week twice.. i got my rs400 polar watch wrist band replaced for RM75 and bought a foot pod for rm425.. after this, i would be able to monitor my pace during runs..

in the evening, i decided to test my foot pod at KLCC Park.. its 1.3km per lap.. i wanted to do a 10km and see if my foot pod was accurate.. as i was running my 7th km, i accidentally sprained my knee and ankle!! it happened so fast after i was running pass a couple.. suddenly, this girl turned over to her left as i was going to pass her.. i reacted by moving a bit further and my feet caught off balanced.. swoosh, a few awkward steps and i was on the flower stems.. hmm.. the couple did nothing but watched me with my back partly on the dirt and partly on the flower stems.. WHY JUST STARE?!! HELP ME UP LAA!! and it was wonderful enough that they did nothing to help and left me there!! it seems that they thought they weren't at fault..

My advice to couples out here :its not romantic to stroll ON THE JOGGING TRACK in the park while drizzling and holding an umbrella!!!

What should i do differently: Becareful when running pass anyone on the jogging track..

My biggest worry is that i still feel sharp pain under my knee cap, shin and below my ankle.. i will rest myself a few days before i do some runs.. hopefully i will be in good health before my first 21km this 21Nov!!

Training W44-W47 (Nov 2010)

Week: Distance/ Ave HR
W44: 13km/ 113-160bpm
W45: 16.6km/ 156-157bpm
W46: 31.6km/ 147-167bpm (PBIM Week)
W47: 5.1km/ 158
Total: 66.3km/ 113-167bpm

Charity Run; 5km Terry Fox Run 2010

posing for the camera!! credit to ma friend the photog..

the day started early as i woke up 6am.. by 715am we were already on the move and picked up a dear friend.. he's interested to take pics of a running event and wants to understand whats so great about running!! hehe.. well, we arrived at lake titiwangsa 8am.. once after leaving our car, we walked following the crowd.. slowly we ushered our way to the main stage, we could see hundreds of participants in blue shirts.. sharp 9am the run started and i finished my 2laps in a slow 33mins.. yup, i was happy.. at least, i got my 5km that day..

Countdown; 12days to PBIM'10

warming up before the Terry Fox 2010 Run.. hehe..

it has been a busy week this two weeks.. i am not sure where to start.. so, lets see..

i will start with week 42 updates:
1. ran an amazing 28.6km in total
2. ran in the UM Night Run, 5km in 36mins 30secs (50% flat, 50% up and downhill run)
3. ran 10km in 1hr 2mins @ kerteh (PB)

now week 43 updates:
1. ran 13km in total
2. ran in the Terry Fox Run, 5km in 33mins (slow pace since it was a charity run)
3. ran 6km in 37mins 30secs (PB)