Malaysia Fan Run - 31 May

It's my 5th run for the year. As usual, again in Putrajaya. I was really training hard for this so that I could record timing of lower than 45 minutes. But agony happened when I sprained my left calf on Friday. To make it worse, I had to pay RM10 as fine for late collection of the kit.

As I was limping on Saturday, I was contemplating, whether to go or no. Finally decided, let's just walk and get the medal. because I paid RM48, it would be a waste if I don't take part.

I reached there 25 minutes before the race. Didn't do much warm up apart from stretching. As the race started, I jogged slowly and did like 6 minutes pace for 1st 2km and 27 minutes for 1st 5km.

Halfway through, I got a bit energised, as I don't really feel the pain. It was even sweeter, when I meet Tengku Zafrul, CEO of CIMB. I told him "Hi Tengku, Nice seeing you" He replied " yeah man, keep it going:, by giving hi-5.

There were at least 4 water stations and I didn't feel much thirsty as I wasn't pushing much. The distance markers were not accurate.

Upon reaching the final km, I could see Wisma Tani, which means it's towards finishing. After the KBS junction, I sprinted , as it was only last 500M and I manage to overtake at least 5 runners.

My timing was 55:23 unofficial.

Good thing, after that, I manage to meet Syakilla Salni whom I admire as sportsperson. She was humble and tall. I took picture with her. couldn't sleep after that. Next I had chance to meet Tengku Zafrul and manage to chat with him. Glad to share my timing and upcoming runs. he was amazed.

It's my indirect resume to him.

Now, for 3 months no tournament. Just focus on mileage.

SHAPE Run - 11 April'15

This is my 3rd run for the year. Again it's a night affair and happens at Putrajaya.

I had to rush from Taylors University from my division contest. From a tip top corporate attire to stunning athletics attire.

As I reached there, I changed and did some warm up. Around 7.15pm, the cloud became dark ad started to rain like cats and dogs. I was hiding under the stall. The organizers were in questioning mind, whether to continue or not. As the lightning wad bad, the organisors said, they would cancel the event, should it stay till 8.30pm.

Around 8.15pm, the rain stopped and the organiser decided to flag off at 8.45pm. The weather was cooler than usual. I was at the 2nd row. When the race started. It was a fast run. Had to maintain my momentum to be placed in top 50.

At 3rdkm, had a bit of pain in the chest. I stopped for 20seconds, for my usual break, then my pain subsided. Thereafter, I didnt allow anyone to overtake me and I overtook whomever that overtook me during the break.

I saw Jessica towards the last 2 km and followed her and overtook her for last 500M. The route was boring for 7 to 9km till I could see the buildings of government complex.

When I came back, I had dinner, showered then, just fall flat on my bed. I'm happy with my timing of 51:53 for 11km at 28 placing. 

MHWH Run - 21 March

It's my 2nd run for the year.

didn't really target much. Just a below 1 hour mark was my target and I achieved it.

As I had to rush from Sunway, I left the place at 6pm and I thought I would reach by 6.45pm. Agony started half way when it rained. I was waiting at the Caltex station for 1 hour, but the rained didnt stop.

So I went to counter to get a redbull, but the system was down. That increased my stress. I quickly wear my rain coat and rushed to Putrajaya.

After Putra heights, the rain stopped. I manage to reach the place at 7.45pm. Then changed and went to starting lane. The queue was 200M. I had to squeeze between the runners. Luckily I saw Albert Tan, my former teamate in UM. So I followed him and we were at 6th row.

I didnt had time to strech or warm up, due to lateness.

As the race started, I was on good pace. I had to clear the slow runners and overtook them. Tried to follow the veteran champion, Susan, but she was faster towards the last 6km. As usual, I stopped for pit stop for 20seconds. That allowed atleast 10 runners to overtake me.

Nevertheless, I overtook them back. The distance marker looks a bit inaccurate. Anyway, it was good atleast, there were markers at every 3km. Water station was also there at every 3km.

Towards last 2km, I saw jessica. She overtook me, then I overtook her towards the last 1km. As usual, Putrajaya is known for the flyover. Towards the last 3km, it was just straight road, which made things boring.

When I reached last 500M, i tried to overtake the guy in front of me, but I just didn't had the endurace to push and settled at my place.

Next run is at the same place, Shape Run on April 11.

CNY Week runs

Long break has always been something which I was looking forward to. Last week, I had mileage of 67km, one of the highest for the past 4 years, and highest for the year.

Here's the breakdown:

22 Feb - 22km
21 Feb - 4.5km
20 Feb - 23km
18 Feb - 4.5km
17 Feb - 13.5km

for the 1st LSD, I brought only RM1.20. Unfortunately, Petronas was closed, So I had to go to 7-11. But the drinks were just exorbitant. As I was thinking about, I recalled, that there's a mamak shop at Publika.

So I bought a ice kosong at the shop which was only 50cents. But it was uncomfortable to carry the bag all the while. Anyway, I was not focusing speed.

for the 2nd lsd, I woke up late, so decided not to go very long. Good part was, I saw Carol at the IRB, so just accompanied her till the end of the race.  

Types of runners

Track workout

Since 2011, I never had a speed workout at track. In 2015, I decided to bring back the glory days. last 3 weeks, I have been doing 2000M with pacing of 4 to 5 minutes per km.

The was a day, I was about to do my 3rd set of 2000M, and my vest was heavy due to sweat. Thus, I decided to run without vest and it brought back my memories of training during KL and UM days. Thanks to my colleague, Jeannette taking picture. My other colleague saw my both legs on air and said, "ini kaki hantu"

Now, I have the eagerness, to rain more on track.

Types of upper and lower body workout