Today training look frightening with 3 sets of 1600m and 3 sets of 800m. Nevertheless, still a huge group of runners turned up for the run. Actually 1 loop around the park is more than 800, 850m to be exact. Some part of the run, we had to run against the wind which made it more tougher.

 

 

We did a 3 km warm-up run to Labrador Park. I was particularly worried about the hard surface at the park. Below were my splits for the training:

 

1600m (should be 1700m):

1st: 6.28

2nd: 6.16

3rd: 6.19

 

800m:

1st: 2.54

2nd: Discount

3rd: Discount

 

I felt that i did a speedwork rather than an interval training, ran too fast. It should be a controlled running with 90% of VO2 max. Basically, i was destroying my body and would take note in future.

 

14th July 2009 (Tues).

 

 

 

I was the trainer this week and i had planned the MF hill 20 km in preparation for the Safra time-trial 20km as well as the Sheares Bridge Run 2009. About 16 runners turned up for the run, Julie & Teck Hou were back from Gold Coast and joined us for the run. Early in the morning, there was sign of heavy rain coming. It turned out to be a cooling morning, very nice for a run.

 

Most of them were seasoned runners and so i didn't have to explain much on the route. Most of them knew what to expect from MF hill. Around 7.30 am, i started off the run and i ran in front to lead the run. Soon Teck Hou took over as the front runner. I couldn't see him after KB slope. I relaxed my pace, going as slow as possible to enjoy the morning run. The first 10 km loop was completed in 49 min 7 sec, disappointing time. As i was running down the Henderson Rd, Wen Long suddenly ran past me and he told me that he had started 5 min late. Wow! that's a very fast pace. I decided to pace with him throughout the distance. This time, my pace started to shift gear but still relaxed.

 

After the steep KB slope, i saw Teck Hou in front for the first time. After Jewel Box, he went straight to the toilet for a break. I took over the lead with Wen Long following closely behind. I knew my second loop was faster, looking at the stopwatch. I clocked 44 min 57 sec for the second loop, a total time of 1 hr 34 min 5 sec. Incredible timing and relaxed pace. Wen Long having delayed of 5 min, clocked 1 hr 29 min. A great achievement on this route. Teck Hou finished his run in 1 hr 38 min, probably a recovery run for him. It was a great morning with light breeze, definitely an ideal condition to clock good timing.

 

12th July 2009. Distance: 20 km. Time: 1 hr 34 min 5 sec

 

 

The first run after KL marathon, i intended to do an easy run. The club had planned a hill interval for the runners. So i just tagged along, better lower my pace on the intervals. 5 sets of 1200m upslope intervals, quite tough for the average runners.

 

1st: 4:46

2nd: 4:32

3rd: 3:59

4th: 4:12

5th: DNF

 

Overall, i enjoyed the session but just tired after a marathon and half marathon races in 2 weeks.

 

30th June 2009(Tues)

 

 

 

 

This is the first time Standard Chartered bank sponsored a marathon in KL, not the traditional Ambank anymore. I was expecting some quality organising and a great race ahead. It is my second race in 1 month, so i registered for a half marathon instead. Just in time to tune myself back to half marathon pace for the Sheares Bridge Run 09 in August. Lee, Wee Haur, Derrick, Ho & myself left Golden Mile at 7.40 am a day before the race. We were expecting to reach KL around noon time. Unfortunately we were delayed by the traffic jam in KL. We reached Swiss Garden hotel at 3.30 pm and did a quick check-in.

 

We proceeded to collect our race pack after the check-in. Ho led us through Chinatown to reach the collection point which was our start point. I saw Mohan there again for another marathon in 2 weeks. He was going to create the World record for the number of marathons he had attended in a year. The race pack was not as comprehensive as Singapore one. The running vest was a white one and without much stuffs in the bag. Something that i liked from the race pack was the small number tag for the collection of medal.

 

We had our dinner at Chinatown, and then delivered the race packs to Peter at Ancasa hotel. The day ended with a walk around Times Square.

 

 

Lee & Derrick left the hotel early for the marathon (5 am start time). I still have some sleep time as my half marathon race started at 6.15 am. When i left hotel at 4.40 am, it was raining. Without any choices, i need to proceed to the start time. This time i tried another route to the starting point. There was a multi junction in front of Ancasa hotel. I took the middle route, in the end landed me at the wrong side of the starting point. Nevertheless, i still reached the start point on time.

 

Safra Tampines were there as well. I did a quick warm-up and started to line up behind the international runners as i had expected a huge crowd. The race started without any countdown. 'Bang!', everyone was surprised by the start. Anywhere we just dashed out of the starting line. As usual, i managed to maintain visual contact with the Kenyan runners for the first 2 km. I was expecting myself to do quite close to my PB timing, if not, may break the PB.

 

The front pack was led by the Kenyan runners, followed by some local fast runners. I just maintained my pace to keep up with them as far as i can. Some of the runners were very eager to do the overtaking at the start but i did not bother. There was no distance marker, so i would need to depend my body to tell me the correct pace. The route was undulating, up and down expressway running. After 35 mins of run, the front group was no longer in sight. From then, i was gradually increased my pace and started to do the overtaking. Soon i was with the leading Kenyan lady at 40 min, approx. 10 km. Her pace was still faster than me at that point. Elaine Lim (Singapore top lady runner) was just behind her but i could see that she was slowing down. After 1 hr of running, i started to overtake her but was greeted with the 10 km runners. This was the major setback for the organising. The 10 km runners were basically blocking the route and it was quite frustrating. I would have to squeeze through the crowd on the upslope which wasted much of my energy for a PB running.

 

It was less crowded with 2 km to go, i saw many runners started to increase speed. I knew the ending was close. Even Elaine Lim got in front of me from there. But i thought it was too early to throttle the gear. At 20 km, it was my turn to do the speeding, passed by Elaine and trying to catch up with the front runners. It was too late to do anything. I clocked 1 hr 34 min 38 sec, not a good timing considering that i had never do above 1 hr 33 min for the past 2 years in half marathon race. Even my marathon pace could be as fast as this timing. So what went wrong along the way? I thought i had done a pretty good race.

 

 

After the race, i collected the medal and proceeded back to the hotel straight without any delay. This time i followed the locals and managed to get back to hotel much faster. I had a great breakfast provided by the hotel and booked a spa session at 11 am while waiting for the marathoners to be back. At 2 pm, we boarded the bus and home sweet home. Basically this was a hit and run race. I will see myself doing more of this in the future.