Training as usual

Since the Angkor Wat 10km run, I have been training at the municipal stadium weekly.

I have been thinking of doing one adventure run - perhaps an ultra-marathon - somewhere crazy. Alternatively, I could train to bring my 10km time sub-40 minutes and just concentrate on that for the next year.

My next adventure run would most probably be the Nepal Half Marathon or the Dubai Marathon.

Angkor Wat 10km Run @ 47:53

I couldn't believe my time!

This is the most fascinating run I have had so far!

Run #10: Monsoon Run

Subang Jaya Municipal Stadium. Dark, cloudy skies. 7am. 8km.

I ran.

I ran because I haven't done so for 2 weeks and I felt suffocated.

For the past week, amidst the haste of workaday life, I imagined myself of running carefree through majestic backdrops: running through the Yosemite valley, the mountainous plains of Colorado, through the lonely village roads in the Japanese mountains...

Perhaps, I just felt like fleeing from the drudgery of working for my pain quotidian.

Run #9: Follow-up Run

Subang Jaya Municipal Stadium. Cloudy. Rising Sun. 6.30am. 4km in ?

I didn't want to record my time. No pressure.

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Some thoughts on metabolic efficiency:

1. For energy to release, our bodies needs glucose + water + O2.
2. Glucose can be stored in muscles, broken down from fat in the liver. The rate of glucose delivery to the muscles depends on biology. This we can improve through long term conditioning (correlates with training distance), if at all.
3. Water we can maintain by ensuring fluid goes through the body in a timely manner. BUT our bodies can't store too much water -- this translates to regular fluid stops along the running route.
4. O2 depends on both respiration and heart rate. Respiration depends on exhalation, which removes CO2 for more O2 capacity; and inhalation, which delivers the O2. Heart rate determines the speed at which the O2 can be delivered. Assuming heart rate is constant, O2 depends on lung capacity - how much CO2 is exhaled and replaced by O2; assuming O2 in lungs is constant with each breath, heart rate determines how much of O2 can be delivered to the muscles.

My target for this month would be to condition my heart and execute adjustments in breathing method.

Training has resumed.

Subang Jaya Municipal Stadium. 6-ish. 4km in 30mins?


Crap. Out of shape. Intended a 10km but terminated the attempt after 4km. Didn't think I would be healthy if I pushed for 10km after past 2 weeks of slacking.

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I will be participating in the 10km Men category for the Angkor Wat Half Marathon on 6 December 2009. I have 1 month to prepare and restore my form.

BIM 2009

The run was beautiful and the BIM slogan was apt - "The Beautiful Run". 

Despite not training for 3 weeks, I finished the run ranked #31 overall and #25 in the Men's 10km category, and clocked 00:53:27.

Ice-sponge was a first for me: I squeezed the freezing water onto my head and felt lighter afterwards.

The Kenyan runners ran in great form. I never did caught up with any of them. The times they clocked were world-class times and inspired me to train for a 40+ minutes 10km.

The run is over, the restless part of me wonders when and where my next run is going to happen... The Angkor Wat Half Marathon seems interesting and I have 2 months to prepare for it. 

But for now, I feel so very tired and so very in need of a good rest. Perhaps I shall return again next year for the 3rd BIM run.

Run #7: Recovery Run

Subang Jaya Municipal Stadium. Clear skies, scorching sunrise. 7.25am. 8km in 45 mins.


Water stops 4km, 4km. Trained for speed. Felt heavier. I wasn't in The Zone. But form looked good (looking at my silhouette on the tracks).

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Got blisters under a blister scar (which I got from last week's run). Didn't think that could happen. Aren't they one-at-a-time thingies?

Event: Angkor Marathon '09 so cool!

http://www.angkormarathon.org/en/index.html

Running in a magnificent ruin! Wow! I like the thought of that. Half marathon is out of my limits. But it seems worthwhile to try for this one.

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Dream Routes

Perhaps another dream route that I'd like to try would be a run through the Lane of the Baobabs in Madagascar.

Or a run through the Kyoto East Side in early autumn, from Gingakuji to Kiyomizudera.

Officially sick

On medication... -_-

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Observations:

8km was perfect workout.

10km was somewhat challenging and signs of overtraining were beginning to manifest.

12km is where I fall apart.

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While mental barrier to sports performance is difficult to overcome, it is all to easy to push beyond physical limits by just ignoring pain and 'persevering'.

Overtraining is a necessary warning signal but not to be too concerned that it prevents better performance. Like a canary in the mines.

Heed the warning but do not quit.

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All I need now is the next few days for recovery then revert to 10km runs with focus on training for faster speeds.

Falling sick...

Sore throat. Tiredness because of the lack of sleep. Overtraining has its toll. Gotta pay the toll, I guess...

Bad Sleep

Metabolic rate running all over the place. Tired but can't sleep. :-(

Run #6: Daybreak & Run

Subang Jaya Municipal Stadium. After-rain tracks, cloud-covered skies, cool winds. 7:10am. 12km in 1hr20.

Water stops 4km, 4km, 4km. Felt lighter. Sprinted through several 200m stretches. Quite satisfied that it was not as painful as I thought it would be.

The next step would be to overcome the speed barrier.

Run #5: Azure Sky

Subang Jaya Municipal Stadium. Cloudy morning, freshly cut grass, a different kind of clearness. 7.30am. 10km and I didn't bring my watch.

Water stops at 4km, 4km, 2km. Went into The Zone at km 7: weightless, tireless, but not quite able to accelerate either.

A brief on Haile Gebrselassie

Hero.

Over-trained!

Restless sleep last night -- one of the signs of over-training. I'll have to take a break from my training the next couple of days.

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"In 1995, Gebrselassie ran the 10,000-metres in 26:43.53 in Hengelo, Netherlands lowering the world record by a full nine seconds."

C'EST INCROYABLE!

Run #4: Setting Sun, Rising Moon.

Subang Jaya Municipal Stadium. 6:30pm. Evening winds, clear skies, half moon. 10km, 1hr10mins.

5 water stops each at 2km rest points. Planned an easy run since I made a consistent 8km run yesterday morn. No issues. Key learning points: smaller, faster, consistent strides; breathe deep and regular.

18km in 2 days. A little ahead of my training schedule too. I think I might have been pushing myself a little too hard. Will go slow for the next few days as I ready for the 12km practice runs in a week's time.

Run #3: Morning Dash

Subang Jaya Municipal Stadium. 7:54am. Morning sun, clouds.

8km in about 50mins.

Put my running shorts into action. Strides feel freer. Run still tough. Attempted to accelerate in the last 800m. Tough. All too easy to fall back into a comfortable pace and forget about pushing. Should aim to push for the last 10% distance at least.

Met the Swea sisters while I was cooling down after my run.

All set for the run

Booked the hotel. Got the air tickets. Got the registration done.

All that remains is printing out all the documents, including the registration instructions, and getting the registration numbers on the 10th of October.

View Borneo International Marathon 2009 in a larger map

Run #2:Surreal Dusk

Subang Municipal Stadium, 7:32pm. Dusk. A bright crescent moon hanging just beyond the clouds. Mild wind blowing with wafts of jasmine lingering in the air. 6km in 35 minutes.

Cruised through the first 4km. Paused for water. Irregular breaths after drinking stop. Cruised through the remaining 2km with contiguous 200m all-out sprint on 5.6km and cool down for the last 200m.

Knees didn't hurt, but I will start taking glucosamine tablets to be on the safe side.

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Regulating breaths is key. The rest is patience.

Run #1: Setting the Par

Subang Jaya Municipal Stadium 6pm. Clear skies, hot & dry setting sun.

4km: 23 mins.

I made two 100m sprints during the last 400m round. Tried to regulate breaths but inconsistent.

adiZero KONA helped. My knees, which usually hurt after 2km, didn't hurt throughout the 4km run.

Should train towards regulated breaths while maintaining a consistent pace in the beginning and extend the final sprint to a contiguous 5-10% of the distance.

The Borneo International Marathon 2009

I created this blog to record my experiences in the 50 days count down to the Borneo International Marathon 2009 on 11 October. I have registered myself for the men's 10km category. This blog wasn't designed for general readability, but as a record of what I have done to compete in the 10km run.

My objectives in the BIM09 run is simple: finish the run in 45 mins.

Being a newbie in distance running, but somewhat knowledgeable about sports training, I thought I could figure out a fun way to practise for this run, not put myself through too much torture, and yet achieve above average results.

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With 7 weeks left to the run, I have made the following training objectives:

Week 1: 4km run at 60% intensity evenly spread.

Week 2: 8km run at 60% intensity evenly spread.

Week 3: 12km run at 60% intensity evenly spread.

Week 4: 10km run at 60% intensity, next 2km at 70% intensity.

Week 5: 8km run at 60% intensity, next 4km at 70% intensity.

Week 6: 8km run at 60% intenstiy, 2km all out.

Week 7: rest and recover.

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The first training run starts at 6pm today!