THREE O FIVE

I think if I said this October was the saddest month for our Malaysia running community, I think most of the people would agree. It was supposed to be my busiest racing month but end up I didn't get to run any races (only one 3km fun run in the end). All the races that I registered were either cancelled or postponed because of the stupid haze. One of the most important races for me, the SCKLM which was supposed to happen 2 weeks after my last race Cyberjaya Firefighter was cancelled too. Arggh... all my 16 weeks of hard work! SCKLM I'm not quite sure how I actually felt. I was actually not much affected by the cancellation compared to the others because I still have a goal race coming up in December so I don't think my effort and hard work are wasted but the sadness from the community spread like a disease. I was more or less affected by it. The SCKLM is one of the biggest running events in Malaysia. Many people deem it as their bread and butter race and some even set i...

I didn't know it was that hilly! It was one of the hardest I had ever raced. DPC hill was no stranger to most of the runners here so I tend to use that hill for comparison. This route was as hilly as if not more hilly than the DPC water tank stretch and it was longer! Way longer! The hardest climb was the 300m stretch where 10km route merged with 5km route and there were few climbs like that. Tough until most of us had to walk! Hard earn podium! This race had no cash prize and it awarded trophy for top 10 finishers. That was the reason I signed up for, without knowing Taman Botani Shah Alam was that far and without knowing the route was that hilly. I kind of regretted when I looked up the Google Map for the location of the race pack collection and it told me 1 hour to drive. Luckily Don Koh offered himself to collect the kits for us and thanks Jing Jing for passing the kit for me! Million thanks! As usual, I reach 1 hour before the flag off. Met the familiar faces and saw ...

和往常一样，上半年通常都没劲。练习不多所以跑不出什么成绩。总共参加了6个比赛，只有3R马拉松和最近的KCK 10km比赛跑得比较满意，其余的都不满意。大概总结了一下： - 08/02/15，21.04km，1:44:09，RHB半马。这是去年富邦马拉松过后的第一个比赛。开跑太快，半途爆掉，成绩惨不忍睹。 RHB puncit look - 08/03/15，20.82km，1:38:03，Bukit Jalil半马。稍微好一点的成绩，可是还是不满意。 Bukit Jalil Half Marathon result - 19/04/15，42.00km，3:43:45，本来决定不跑的，因为完全没练习这样上阵肯定挂。但是比赛前一天被朋友们影响，所以决定陪Angel跑Sub-4。完全没准备，卡波罗也没做，gel也没准备到就这样当着平时练习的心情去比赛。比赛当天和Angel一路顺利跑到17km左右，最后决定独自冲一下看下没练习的情况能跑多快。最后跑出了一个还挺满意的3:43。没练习能跑出3:43是挺意外的。增加了我对跑马的信心。 My running buddy. FM Women Open Top 5 winner! Semi puncit look Post run group photo - 09/05/15，10.71km，0:46:22，9to5 10km。也没期望能跑到什么好成绩，目标4:18配速，结果跑了个4:20出来，没跑进目标内，可是不算太差，成绩马马虎虎。 9to5 10km timing Post race DDLY - 31/05/15，15.87km，1:25:37，TM Fan 15km。这个是场很奇怪的比赛，呼吸和双腿都没问题，可是就是跑不下。跟着Kevin跑到8km左右就决定放弃走路了。感觉好像是撞墙了，不过只8km就撞墙又不太可能。根据以往的经验，和多年前跑Energizer全马上救护车的感觉一样，感觉是身体负荷不到。也许是意志太薄弱了。 A tough race Congrats president of #funfrc Kevin on winning top 10 - 06/06/15，10.32km，0:43:22，K...

I wrote a 10k training program article recently and got published on healthworks.my: http://www.healthworks.my/10k-training-plan . I provided the schedule and the content in the points form and Adele  helped to finish up the article. Thanks for her help. Below is the article with slight modification. ---------------------- Are you about to sign up for your first 10KM race? Or are you a seasoned runner looking to improve on your speed in your next 10K race? Either ways, the training programme below will help you rev up your engines to finish your race in record time! What you see below is a simple 12-week training programme. If you’re an experienced runner, this will help you improve your 10K time. If you’re just starting out, this plan will guarantee that you finish within the qualifying time (as long as you stick to the plan!). The 10K training plan is pretty straightforward. Aim to do 2 key workouts a week (hills, intervals, tempo, hard runs) followed by easy runs along t...

超过半年没来这里了，今天来总结一下2014年上半年跑了什么。上半年都没什么劲，大概一个月参加一个比赛，练习不多，没状态所以跑不出什么成绩。大概总结一下，6月前的比赛都惨不忍睹。 - 1月没比赛。 - 2月跑了一个10公里的学院赛，说是10公里，不过GPS测只有9.2公里，时间42:12，4:35/km的配速。但挺意外的，山中无老虎，不小心得了个第一名，笑死我。 不小心得了第一名，哈哈 - 3月跑了一个半马，实际距离20.8公里，时间1:39:13，4:46/km的配速。不在状态下能在这么多山路的比赛跑出这样的成绩，很满意了。 Brooks 半马拉松赛 - 4月为了支持一个慈善跑，报名了一个10公里赛。但这个赛事严重短距离，实际只有8.6公里，时间38:11，4:26/km的配速，好手不多，所以拿了个第9，达成首10的目标。 Jogathon Warisan 10公里赛 - 5月报了两个，一个陪跑10公里，然后月尾一个10公里的学院赛。学院赛也是短距离，9.1公里，用时42:02，配速惨不忍睹4:36/km。途中上坡还走路，哈！ Bomba Run和Puma跑者 UCSI Run 真正下定决心认真练习是在五月中旬开始，因为为了应付7月的一个接力赛。接力赛是团体赛，不能马马虎虎了，而且队友们个个都比我快，我不想成为老鼠屎。强把周里数推至介于40~50公里，每星期跑4天再加上一些重训，其中包含两个快跑及一个长跑，再一个随意跑。5月尾和6月初期间的快跑主要是间歇训练、乳酸门槛、山坡及阶梯训练。6月中开始直至比赛的快跑基本上都是间歇、山坡及阶梯。此次接力赛的路线有阶梯及山坡所以训练时我都非常注重。 接力赛前的6月初跑了一个15公里赛。由于有了几个星期的专注训练，所以状态比较好。虽称不上顶级状态，但成绩比之前的10公里的配速还要快。而且这次的路线有很多斜坡，GPS测量只有14.2公里，但难度不易。跑了个还不错的成绩，第五名，时间1:03:47，配速达4:30/km内。 接下来就是7月的重头戏，接力赛详细不说了，迟点附上一个报告。 Score Run第五名 UCSI Run          9.2km, ...