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!