THREE O FIVE

Hand itchy want to write something here. It's been a while since I last came here, exactly 1 year since my last update and coincidently it was also the SCKLM! I just ran the same SCKLM last month! I didn't run much last year. Only total of 6 races. So what exactly happened after the SCKLM last year? PAR 13 I joined PAR relay. Teamed with Charmayne, Lucas, Cola and Eddy. They jio-ed me last minute to replace a friend. I ran 2nd leg and fuck, I did all out but only managed to do 4:18 pace. So slow! I can easily do sub-4 pace few years back! Haha, ok, things changed in few years! I grew older! Wind Runner team! PJ HM Then I joined the KL iconic race PJ HM and bonked half way. I planned to do 4:30 pace but end up 4:45. What a joker! Went home with empty hands. PJ HM - Trying hard to smile with puncit face GE Relay Then I joined Qiao Yun, Khairul, Teck Wai and Voon Leong for a relay in Klang. It was my only podium race in 2017, haha! Thanks to all my teammate. ...

Returning from the 5 months of hibernation and this SCKLM was my first race of the year. I haven't been doing much FM specific training recently so I didn't do quite well in the race. I didn't set any target and was hoping to run with following my HR which is to start with about 150 (80%) and end with 170 (90%) but half way into the race, at about km-4, I caught up with Ewe Bee Hong . Not quite sure why somehow we just ran together. I'd never met her in person but she is no stranger to me. She is one of the famous runners in Malaysia, always one of the top 3 winners! I ran with her from km-5 to km-31. I threw away my HR theory and just followed her all the way. We hold on to about 5:20 pace until km-31 which I bonked and slow down. I told her to go on and eventually she made it to the champion in her category! I was so glad that she won and managed to crack sub-3:45! She sped up after I dropped off, looks like I was holding her up. Haha! KM-34, almost wanted to cry ...

I did badly in the SCKLM yesterday. It was my bread and butter race and we didn't get to run last year due to the haze. This is also one of the very few well organized and high quality local marathons that I would join every year so no matter how much I didn't prepare I would still run it. This time I came unprepared again. I was down with dengue one month ago and suffered from flu a few days ago. I didn't train enough too. The longest run I did was the TM Fan 21km and others were merely a few 10~14km runs. However I felt that I was OK to run. My plan was to pace Michelle and hope I could keep up with her. Not sure if I overestimated myself or I wasn't really aware that I wasn't fit enough to handle this, I didn't expect it to be easy but I also didn't think that it would be so tough. The whole situation just didn't cross my mind. At the starting line, haha! Our plan was to run the first half faster. 5:00 pace for the first half and 5:15 for the s...

How to create a Marathon training schedule? I'm going to share how I came up with this training program for the SCKLM this year. Before that, I would like to clarify a few things: i) This is not a guarantee program . There is no such thing called guarantee. I'm just sharing the idea. Not the exact distance, pace or workout. It might not work for everyone. Please try and error. ii) There are plenty of training schedules made by world famous coaches and runners. The reason I don't really use their schedules is because most of them are customized for a final goal run. They usually start with a few weeks of base building phase and have a few micro cycles targeting different body systems which will make us peak right before the final goal run. For me, I prefer to start straight with some speed works and hope to perform well in other races throughout the whole training cycle . The fundamental training philosophy is still almost the same. The consequence of doing the speed wor...

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...

终于在我的第十个马拉松实现了我梦寐以求的3:30目标！ Smile! 准备篇 这是一场准备了4年的比赛，4年的尝试，4年的改进，4年的不放弃！ 人生中的第一场马拉松是2009年新加坡的Standard Chartered，尝初马滋味。第二场马拉松是2010年新加坡的Sundown，那时候跑了个3:45不错的成绩，还意外得了个第9名，信心爆棚。跑完后，给了自己一个3:30的终极目标。自那次后，4年里，跑了7个马拉松，除了当pacer的那两次之外，没有一次跑得好，每次都爆，还有一次上救护车。唯一跑得不错的是去年的上马，唯一一个增加我对3:30的信心。 1. 2009 - 3:55:57 - SCSM 初马 26km 抽筋 2. 2010 - 3:45:05 - Sundown 第9名 32km 抽筋 3. 2010 - 3:57:22 - SCKLM Sub 4 pacer 4. 2010 - 3:58:02 - PBIM Sub 4 pacer 5. 2010 - 4:41:50 - SCSM 23km 抽筋 6. 2011 - 0:00:00 - Energizer 37km上救护车 DNF 7. 2011 - 3:58:19 - SCSM 28km 抽筋 8. 2013 - 4:12:25 - SCKLM 27km 抽筋 9. 2013 - 3:33:26 - 上海马拉松 这段期间，我尝试了各式各样的跑法，也不知道哪个对哪个错，就是一直尝试。练习方法、生活习惯、卡菠萝、减量、比赛战略、营养、里数、重力训练、心态、跑步姿势等等都做过不同的实验，都尝试改进，始终得不到定论。但我肯定的是，勤劳及精明的练习始终是王道，有练习加上其他方面都做对就有机会，练习不足就算其他如何做得好始终不行。看似白痴定论，可是这就是我在找不到出错原因的情况下，决定更加要注重的地方，我就用里数来弥补其他方面的不足！ 跑完上马后，我休息了6个月。这6个月里其实也不是全休息，只是少跑。利用这段时间来专注纠正跑步姿势及重力训练尤其是右边的身体。也不知道对不对，但起码我知道要做到双脚用力平衡，跑完后双脚要同累，右半身不能一直依赖右小腿，每次右小腿都先抽筋。从重量训练也发现自己是严重的左撇子，右手写字是小时后被...