Biting Off More Than I Can Chew

Ten days to go ...
Yikes.

Grilled salmon with salad - the skin was not crispy enough.

Nothing much has been happening on the culinary side of things. No new recipes nor food experiments, merely eating for the sake of eating. Cookie baking has become a habit, twice a month, just because ... uhm, I am probably too reliant on cookies to go with my coffee or tea.

The only recipe I have managed to tweaked so far is the steamed glutinous rice with chicken, realising that in no circumstances should one scrimp on dried shrimps (heh bee). No, no, no. It is the key ingredient. (A non-meat version would only have Chinese mushrooms, shallots and dried shrimps. Cooking wine is probably not necessary. Best to garnish with chopped chilli or spring onions then, for added fragrance in terms of taste.)

Last weekend was spent helping a friend (or should I say 'mate'?) move out of his rented place to his new home. He rented a 3-tonne truck with no movers (to save cost :D) and it took 2 trips that day. I was helping his wife with her stuff and unpacking them in their new home. 

I made a bet with the guys that we would finish unpacking the kitchen before they'd even assemble the beds. We won, of course. Muahaha!

Everyone was quite exhausted by the end of the day, except for the two little munchkins who were so excited to be in their new home and having guests over. We haven't seen them since ... we had brunch together early last month. The kids are growing up quickly but their cheeky grins never fail to make me smile.

I was hoping to keep my next event as hush-hush as possible, but who would have expected the race director (who is a friend on Facebook) to happily declare to the world of my registration.

The thing is, 100km is a different kettle of fish altogether. (Erm, is that the saying? I can't for the life of me remember the exact phrase!)

I had toyed with the idea of running jogging crawling 100km sometime this year. We had plans to run the Surf Coast Century 100km in September but after Buffalo Stampede, we decided to rethink it. With bigger plans in the pipeline (new house, new job, holidays, etc) we decided that we would forgo SCC. 

A couple who runs can be a pricey thing, and to spend AUD$1,000 on a weekend alone can be really painful. (It's just a rough estimate: registration fee of $298 per pax, accommodation and food, petrol, etc. A big ouch.)

Deep in my heart of hearts, I know that I can do it. But no matter how strong my faith or belief is, the training has to be double the faith or belief. What's the point of believing something so strongly but not working on it?

A few friends had disbelief etched on their faces when I shared with them my possibility of signing up for the event. That pissed me off but I don't blame them.

But it made me more determined to prove them wrong, that by hook or by crook, I will complete the damn distance!

The problem is, the cut off time is 12 hours, and I think I need 13 to be comfortable. Hmmm.

So the hubs tells me to prepare for the worst case scenario. He reminds me how terribly upset I'll be if I fail, and this time round, would it be any different? I hmm-ed for a while and replied that I will be OK as long as I get past 80km.

Are you sure? he asked.

Long pause.

I will have to, won't I? I said reluctantly.

Hoka One One Clifton Review - First Impressions

WHERE ARE THE BRAKES??

HELP!!

That was how I felt when I took it for a medium-long run the other day, just 3 days after purchase.

The Hoka One One is well known for its maximalist shoes, and you can be sure to recognise its chunky looking shoes from afar. Chunky, responsive, maximum cushioning and stability, it sounds like an absolute dream to run (really) long distance in a pair of Hoka's.

My new runners, the Hoka One One Clifton.

With an upcoming race and not much time left to train for, I settled on the Clifton for three reasons: cushioning, lightweight, and affordable price.

With its maximum cushioning technology, Hoka shoes generally promise its wearers a squishy, if not cushy ride. The Clifton, despite being one its latest lightweight models for road running, does not disappoint in this aspect. It is light, but still squishy. So squishy that they make pretty excellent walking shoes!

Its Meta-Rocker profile is noticeable on the outlook but I barely noticed it as I ran. They promote mid-foot to forefoot landing, propelling you forward with ease.

I should have taken a picture before I ran in them! :)

The purple bits strategically placed at the heel and forefoot are hi-abrasion rubber soles (made with EVA) to absorb full ground contact.

I would have preferred the aqua colour. :)

Although they still look chunky, with heel and forefoot height at 29mm and 24mm, don't let it fool you. They give you about 4mm / 5mm from heel to toe offset, yet you don't really feel the ground. It actually feels like 6mm when you're walking in them, but more 4mm when you're chasing speed.

Marathon Training is Almost Over

We just had the daylight savings thingy over the weekend so Melbourne is now officially ahead of Malaysia/Singapore/Perth times by 3 hours. The world is quiet when we wake up. :)

I had a wonderful run last Saturday over at Albert Park and once again, we were amongst the regular runners attending their weekly Saturday runs. Oops.

You should see how fast they run and without sounding out of breath at all!

Skechers meets Brooks.

Two weeks ago, I had a bit of discomfort in my right foot which developed during the long run. It got me worried as to which shoes I was going to wear for the Melbourne Marathon. I had to be sure whether it was the GR2 or just me, and with thicker socks this time (and I suspect running on the sandy track as well) the discomfort was not present.

Hmmm.

That being my last long run (19KM) for the week, I was am confident that a PB for the marathon would be doable, provided that all things are smooth sailing. *cross fingers*

I have decided on which cap, sports bra, shoes, waist pouch, water bottle, power gels (and how many), running dress, shades and pair of tights to wear, but I am still deciding on which pair of socks and running dress to wear.

Talk about diva issues! :D

We're at Week 16, finally!

When I first started on this training plan, I knew it wouldn't be easy to follow. With trail runs peppered in and taking up our weekends, road runs were hard to muster up enough excitement for. Bleurgh.

On weeknights, I would just run for the mileage but with this fussy running buddy who'd lament about how boring the route was, we have designed various routes for the varied distances. *roll eyes*

All out for the last interval!

Last Tuesday, we couldn't find a gentle slope which should take us 2 minutes to jog up for our hill reps, but we found one which was only half that time and it was along a main road. *giggles* Like fools with nothing better to do, we doubled the (intended) reps to be done as the distance was shorter and kept on going. Oh man, we were so glad when we completed every single rep and it was time to jog hobble walk home!

400m intervals are fun as we can just do it on our street, including the 100m jog/rest time. The sidewalk is generally flat with no holes or uneven ground to catch you unawares.

A lot of people were taking advantage of the brightness at 630pm yesterday! Had to swerve around some of them, too!

12 Days and Counting

With the mad surge of Facebook updates about the 2013 Standard Chartered KL Marathon over the weekend, I am getting edgy. Some friends have achieved their personal best times, and some had bad runs. Nevertheless, I wished I had been there to welcome them across the finish line!

Without me running, of course. :D

Melbourne Marathon is taking place on 13th October 2013 and I wish I could say that I am as well prepared as I was for the Malaysia Women Marathon in April 2013. The extra kilos (tsk tsk), lack of mileage and lack of discipline to stick to the training plan are sure factors of a very worrying run come that faithful day.

I need more spice jars.

YB and I sat down after dinner on Sunday, going through our individual strategies for Race Day. He and I have different views and ideas, which means that we will probably be racing each other. Not running side by side, I suppose! :P

I don't mind, really, as I'd rather not have someone breathing down my neck every time I stop to walk for 5 seconds!

Although it makes sense to run together when we have the same target time ... but nah, like I said, we have different strategies to approach our run so best we run on our own and bump into each other along the way.

(I hope I'll beat him, though!!)
(But highly unlikely ... )
(Ooh, but who knows? Since he is a bit injured ... )
(I am so mean! What a wife! LOL)

Leftover from our tapas dinner was made into my lunch the next day - patatas bravas,
chickpea balls and couscous covered with some mozzarella cheese.

If there had been no distractions whatsoever, I believe I would have stuck to my training plan as strictly as possible, like what I did the last time. This time, I didn't do any time trials (as per the training plan) to gauge my strength and the chances of attaining my target time, and this makes me very unsure of myself.

I do believe that it will be a good run, no doubt, and a possible PB (*touch wood*), but things can happen and one can never be too sure.

Sushi balls were slightly flattened and grilled for a while.

I asked YB who would he dedicate his Melbourne Marathon to. He asked me in return, and I already knew my answer.

Argh, I really hope it's a good PB seeing that this is the last marathon I want to train for and run!

I'd rather toddle along the trails, sorry. :D

Steamed banana cake is yummy!

Anyway, it is supposedly Spring but this morning I was woken up by the winds howling crazily and the tree branches crashing at our bedroom window. We had something like that last week and the week before, so sometimes, it's really hard to gauge how you should dress up before you leave the house.

Granted, it is not that cold anymore. Yay!

Weekend Run: Dusk 2 Dark Trail Run at Dandenong's

That's both YB and my new series, in case you're wondering. Running from dusk until night fall in the forest gives you a taste of how it feels like running in ultra races with only the sound of your breathing and footfall keeping you company.

:D

I'm just kidding. It wasn't a run entirely in the night. We started after 4pm and stopped running after 7pm. The sun was slowly setting at 6pm and by 6.30pm, after squinting so hard to follow the track, we put on our headlamps. We could have gone for another loop (as planned) but best not, as no one knew where we were. We decided to call it quits and come back another weekend.

We started off at the Puffing Billy station and we were just in time to see it chug by. They have an event called the Great Train Race held in early May where participants are to run from point A to B in the fastest time. Between these two points, two trains will cross your path and the objective of the race is to try to get to point B without getting stuck at each train crossing! Each wait may take 5 minutes (I'm just guessing). 

Sounds like fun, doesn't it? 13.2KM through the Dandenong Ranges.

It is such a popular event that we didn't manage to sign up for it earlier this year. If you're keen to do this, best ensure that you sign up the minute it's open for registration!

We were so glad it was a sunny day that Sunday, 9th September 2013. The past few days leading up to Sunday was a bit chilly, with temperatures dipping below 10'C.

Yarra River Run. Brother Burger And The Marvelous Brew

With a few more weeks to the Melbourne Marathon, it was time for a long road run. We've been spending our weekends running the trails that I fear we would forget how to run on tarmac. :P

So on Saturday, 24th August 2013, we drove into the city and parked by the tan track. The area was busy with runners and walkers, it was so different from running in the suburbs where you'd only bump into a handful of runners.

I chose the Yarra River because I thought I'd have a chance of bumping into Gordon Ramsay training for his triathlon or something, but haha, fat chance!

We ran towards the city first before following the river out towards Kew.

There were plenty of college students kayaking in the river, with their coaches cycling along the river bank, yelling out instructions to them. It was a busy Saturday morning at the Yarra River!

There is a trail you could follow as a guide, just in case you're not very sure whether you're heading the right direction.

We both had a bottle of electrolytes each, which we refilled with water along the way. There were a few water fountains along the way for joggers and cyclists to hydrate so you don't have to worry about not carrying a bottle with you.

Some parts of the run was quite boring, despite passing by runners and cyclists. It was interesting however, to note the colourful or dull attire and shoes. I noted that most were Nike wearers. :P

Salomon Trail Run Series 2013: Recceing The Silvan Route

Note: For non-participants and non-runners, you may scroll down and enjoy the beautiful scenery encountered along the way. :)

That's what the amateurs (and elites) do, if it's possible. They'd familiarise themselves with the route as much as possible, until it is engraved in your head. Knowing your race route helps to strategise your race as well as your nutrition on the go.

Next Sunday, 25th August 2013, one of the ongoing races in Melbourne is Race 3 of the Salomon Trail Running series which will be held at Silvan, Mount Evelyn, Dandenongs. The earlier races were held at Studley Park in Kew (Race 1) and Plenty Gorge in Plenty (Race 2).

Nope, this won't be the starting point!

Prior to our recce, we did some research on the Internet and was unable to find enough information on the route. (I didn't look hard enough!) Todd Keating, the Bitumen is Boring Ambassador 2013 for Race 3 eventually put up a short video of his run for the 1st 10KM. The 21KM category is actually new this year (for Race 3) as previously only the 7.3KM and 14.3KM categories were available. :)

* On further research, I came across Jason Montfort's race report on last year's Silvan 14.3KM. The route for 14.3KM remains unchanged this year. I think! 

This post is to give you some inkling of the route via  pictures as well as tips to assist first-time participants for their race next week. It may be more relevant to those running the long course (21KM)  and part of the medium course (14.3KM).

 

Our summary/conclusion of tackling the route is basically this:

1. Bring a pole ... 

Or find a nice branch along the trails to use as a walking stick for the crazy inclines and declines. It will reduce the stress to your calves and quads when going up, and the impact to your knees when running down.

2. Bring a bottle of electrolytes ...

To sip on while you're panting up the crazy inclines. You will need them to deter/avoid your legs from cramping. Never wait until it's too late or otherwise, it will be a miserable run towards the finish.

* Water/aid stations are available at every 7KM and the electrolyte drinks provided may not be sufficiently concentrated. If you don't want to carry a bottle, maybe you'd want to drink up at the water stations instead.

We start at the parking area and head out towards Mount Evelyn first.

 
Long course (21KM) in red.
Medium course (14.3KM) in green.
Short course (7.3KM) in blue.

This is the elevation profile for the long course which looks ridiculously daunting (for a scaredy-cat runner like me) and has a cut off time of 3 hours.

The medium course will run along the same route up to KM12.5 thereabouts.

Once you've completed the 1st loop and return to the water tanks, you will continue onto a brief track into the forest before reaching a singletrack which joins a 2WD road. (Olinda Creek Road and Road 10) 

This flat run is an estimated 2.6KM to the 1st water station at KM7±. Drink up and have a piece or 2 of chocolate before you tackle the upcoming incline. 

The incline on Wols Track is about 2KM long and up to an elevation of 337m before you have at least 1KM of respite before a 200m dip and a steep 400m climb up on Richardson Track.

Training For Malaysia Women Marathon

This was a draft post which I had prepared long ago.

I know how difficult it can be to achieve that dream (of completing a marathon or any run in one good piece, or ANY dream for that matter) and instead of shoving training tips and ideas down your throat, beginners and aspiring runners should understand that the runners whom you envy for being sooooo fast and think they have it easy, never be too certain that their achievements too, come with blood, sweat and tears.


After the Malaysia Women Marathon, there was a surge of blog posts by awesome women who wrote about their marathon training and race. The sweat, tears and laughter were happily shared (and I enjoyed reading them), which I firmly believe suggests that anyone can do it, PROVIDED that you dedicate the time and commitment train for it.

(I am referring to Femes Bunny's friends who completed their 1st marathon ever. :))

There is NO shortcut to a less painful marathon:
1) Run more - 3 to 4 times a week is a must. If it's your first one, better run 5 times!)

2) For 12 to 18 weeks, equals 3 to 4 months of dedication.

And once you're in the midst of it, you WILL whine, moan, groan and gripe about it, but with a secret sense of achievement.

"Please! OMG! Marathon training sucks!"
"Sheeeeeeeeet! I don't think I can do this!"
"WHY did I sign up for the full marathon lah!!"

"I should have signed up for a half instead!"

"No, wait, I should have just signed up for the 10KM!"
"I hate running..."

Or something like that.

I beg you, I beseech you, do not ever sign up for a marathon just because everyone seems to be doing it. It is not a fad (even if you think so). Everyone has different capabilities and targets. And if you really do not have the bloody time to train (3 months at the least), then please, please, please don't!

I know some of you may think that I'm obsessed when I set a target or goal time for my races. But let me assure that it really depends on my objective for signing up for the race in the first place.

You can have a performance objective - to run faster, beat that fast runner you don't like, or improve your past performance (which basically is the same as 'run faster').

Or you may have the fun objective of losing weight, keeping friends company, cheaper than buying a branded dri-fit t-shirt, keeping up the momentum of improving your fitness.

I often select the performance objective to motivate myself to continue running / working out. Without that goal, I tend to slack and take it easy, and my fitness level would gradually slide.

Besides, I am still trying to lose weight and trust me, running this much and eating chocolates surely isn't helping!

Even if you don't have a blog to log down your training runs and race reports, keep some of those thoughts in mind and somewhere as they may serve useful to gauge your strategy for the next race.

These are some excerpts from my marathon training a few months ago.

GCAM13 -Team MY Group Runs Come To An End

Almost 6 months of running together at least twice a month and somehow (but not surprisingly) the bond just developed.

The regulars and non-regulars alike have been having so much fun together, both on the road and on the trails. Even bumping into each other at races was an exciting moment. :D

This morning was our final session together. An uncertainty hung in the air as Jamie announced to the group that it was the last session for the GCAM13 series.

What, must we part ways already??

Wasn't the fun just beginning, especially when it's 3 weeks to the Standard Chartered KL Marathon 2013 and a month to the Gold Coast Airport Marathon 2013?

Looking back at the photos, you will realise that everyone has come this far to see an improvement in their performance. And if you look carefully, you will also notice that some of us have lost some weight (looking fitter!) while I swear I must have gained some instead!

 

 Session #1 on 26th January 2013 - 7KM run.

Session #2 on 2nd February, 2013 - 7KM run and plyometric exercises. See blog post here.

Session #3 on 16th February, 2013 - a short run and some hill bounding exercises. I was absent for this session. Phew!

Session #4 on 23rd February, 2013. See blog post here - some of them contributed their thoughts to the benefits of group runs!

GCAM Group Run - Training Towards The Marathon

Today's run was 20KM and was supposed to start at 6.15am but I was late. My bad!

I couldn't find some of the things I needed (anti-chafe cream and band aid) which I eventually had to forgo.

The route was the usual route from Padang Merbok to the Petronas station in Desa Sri Hartamas for a quick breather before returning to Padang Merbok.

Our hero for the day was Nick, who abandoned us right after the break. At first, we could still see him in the horizon, but we soon lost sight of him. Not sure if it was the sun shining into our eyes and he disappeared witin a blink of an eye, or the spirit of Meb was with him! :D

He must have waited a loooooong time for the rest of us to return.

I bet he will be writing about how fast he went today any time soon. *cough cough*

A nice group picture after a run is always necessary. A big grin or a smile is compulsory.

What's even more necessary is a wacky photo to end the session. And here is one of all of us giving Nick a warm welcome for being the Runner of the Day.

Actually, I'm not sure if there is such a thing as 'GCAM Group's Runner of the Day', but he's a first and probably more to come. :D

Oh wait. I think CY was also Runner of the Day for running his longest distance ever of 18KM today!

Me?

I did a sub-2, woohoo! 

For 19KM. 

And that is quite shitty, you know. Booooooo.

p.s. This is a filler post because Facebook reduced the reso of my photos somehow and they look pretty crappy on the GCAM 2013 - Team MY Facebook page.

Related posts:

GCAM Run Clinic Sessions

Over- What?

I've never visited a podiatrist nor a physiotherapist before.

In all honesty, I don't know whom do I see for a general check up when it comes to sports related stuff. 

What about an orthopedic surgeon? *bimbotic blur*

My legs haven't been themselves since MWM on 7th April 2013. I gave myself 3 days of rest before jumping back onto the bandwagon, only to wince in pain as my feet landed onto the ground.

The pain would shoot up my thighs, making me think that I could have pulled a fibre or something in the ITB, I don't know! *flail arms in the air*

Walking would also cause me to wince or grimace, and it was hard to refrain from doing so. I caught myself doing so plenty of times and I knew, tsk tsk, that something could seriously be wrong.

A week after the marathon, I was back at the GCAM run group on Saturday for a 15KM run. The next day, a 14KM trail run in FRIM with a few of them.

Ooh

Aah 

Ouch.

Yeah, you guys didn't know I was grimacing every now and then, did you?

Why did you think I took a lot of walking breaks!

Anyway, enough is enough. It could be something serious, or it may not, but I finally went to see a podiatrist on Monday.

First thing they did was to have me walk and run on the treadmill, with and without shoes. Video recording was done for a gait analysis of some sort.

Gait analysis assesses the way we walk or run to identify any biomechanical abnormalities, from hip extensions to trunk flexion and foot-floor landing. People with these abnormalities sometimes suffer from pain in the back, knee, hip and foot and may need to be corrected. A brief explanation can be found here.

Upon observing the playback of the video and with the podiatrist's observations, we found out that:

1) My right foot pronates more than the left which was surprisingly very obvious and gawd, not a very pretty sight.

2) From walking and running barefoot, my toes to metatarsals would splay open as if I had web feet. 

To be honest, I did notice this web feet-like feeling last year when I gradually made the transition to minimalist shoes. Yikes. I never used to have that problem, you know.

3) My feet tend to roll inwards first, perhaps due to the bunions but there is no cause for concern. In the long run, I may want to consider insoles to prevent any potential injuries caused by the bunions.

After doing the necessary tests of this and that, it seemed like I'm a-OK and have no abnormalities. Phew!

I was afraid he would tell me that my hips were lopsided (from running with a painful knee and thereby affecting my pelvic alignment) and I'd need to trim a centimetre or two off one of my legs to make them even!

The conclusion was that my left ITB was just very tight and I needed to stretch it to loosen it as much as possible. The tightness was due to ... 

Wow, I didn't think I'd reach this stage, but yeah, take a wild guess!

No, it wasn't due to badminton, contrary to what some people say.

It was due to over-training.

Apparently whilst training for the marathon, I may have over-trained instead.

What rubbish! *with indignation*

Alright, if you have seen my mileage log, you may be entitled to come to that conclusion (that I did over-train)...

Right now, I think my legs are much much better now and I just pray that they will have the need for speed this Saturday.

I will be at Run The Rock, supporting Cancer Council Victoria and I just hope that the weather won't be so chilly because I won't have anything decent to wear for a chilly run!

Have a great weekend, everyone.

And have a good race wherever you are, be it at Bidor Half Marathon or World Kidney Day Run!

Random Runspiration Rubbish

hey! just so you know, i've been drafting this post for the entire week but i keep nodding off, signalling that it's time to sleep. otherwise, i have been cracking my head trying to be coherent with some suggestions that work for me.

------------------------------------------------------

Many moons ago when dinosaurs still roamed the earth, I provided a running tip or two from a beginner's point of view. They were located at the bottom of this, this and this post.

As the years went by (SCKLM '13 will mark my 4th anniversary in running), I neglected sharing other tips for fear of sounding like a know-it-all, when I am in fact, still a lil' noob. *sad puppy face*

If we're looking at numbers, you may say that my achievements are rather dismal with 2 handfuls of 10KM runs, a handful of half marathons and full marathons. Consistently however, I seem to sign up for an average of 10 events per year in year 2011 and year 2012. Year 2013 on the other hand will not hit that same average as I am focusing to improve the 3 S's: strength, stamina and speed. Oh, and endurance, too.

Total BS, by the way. :D

It's mainly because registration fees are too effing expensive these days and secondly, I'm trying to participate in different events from the previous ones, save for SCKLM. :)

Anyway, it's 10 8 days to Nestle Fitnesse Malaysia Women Marathon (April 7th), and 24 22 days to The Island Ocean Marathon 2013 (April 21st) and dear first timers, are you ready to rumble? Yes, we are all nervous!

Disclaimer: The views and ideas below are expressly mine and catered for nervous beginners who would secretly like to have a hand to hold or a good luck kiss when they're at the start line. Be that as it may, kindly take note that experience may differ from case to case and may not work for you. Do whatever you're comfortable with.

With 8 10 days to go (to MWM)

If you have been sticking to a training plan, you should have completed your last LSD (long slow distance) run of at least 27KM last weekend and embrace the next 7 days of shorter runs. Don't forget that you'll have to do a final 12 - 16KM run this weekend.

By now, you should already understand your body (and legs) quite well, knowing how far you're able to push without too much pain and how to deal with your mental anguish. I swear a lot when I'm having a difficult time during the run, mainly directed at myself for being such a wuss. :P

Sleep and eat well, make sure you take your vitamins and supplements diligently, drink lots of water (1.5 - 2L per day) and stay away from sick people, because it is NOT the time to fall sick.

Nor is it the time to go hiking or trail running, lest you injure yourself. I was thinking about this point as I rumbled through FRIM last Sunday. I almost tripped over a stone and I swore that I was a knuckle-brain for going out there just 2 weeks before MWM. Thank goodness the ankles are fine. Phew!

Don't start carbo loading just yet or you may end up gaining an extra 1kg to run with. :D

And oh my gawd, please don't ask me about period! I am worried sick that the Time of the Month is going to come just a few days before MWM. *grim look* Let's see if the continuous consumption of pineapple and papaya will help to welcome it earlier than scheduled.

Sigh.

My friend swears that it does.

With 22 24 days to go (to the Island Ocean Marathon)

If you're sticking to a training plan, you should be hitting the second of your ultimate LSD runs this weekend, 32KM at the least. You need to complete it, by hook or by crook, because the experts (and my conscience) say, "Never compromise on your long runs." This is crucial for marathon training!

A friend of mine once ran 30KM on Saturday and 20KM on Sunday just three weeks before the KL Marathon as he hadn't been able to run LSDs regularly due to his work schedule. He did fine during the KL Marathon!

You have the option of doing back to back medium slow runs, say, 20KM on Saturday and 15KM on Sunday, or vice versa but then again, you might as well get it over and done within a day.

Worst case scenario, if you happen to have to go away for the weekend where you won't have the time and place to slot in a long run, run your LSD on a weekday evening after work. I did that once and it was an epic feeling of achievement and relief to accomplish it. No guilt during the weekend, then!

Try not to skip too much of your weekday runs but if you have to, at least do the LSD on weekends. Even if it takes you 4 hours or more to complete 32KM, at least your body knows how it feels to have ran 32KM and you're prepared for it come race day.

But I Have To Run!

Last week, the BFF and I were arranging to meet up for dinner before I whizzed off to Lake Kenyir for the triathlon. She suggested Friday night for dinner and the first thing that I blurted out was, "But I have to run!"

Ten minutes later, I told her that it was cool, we could meet up on Friday.

I mulled over my hesitation in meeting up with my best friend. It definitely reflected poorly on me and I was not impressed with myself.

Again, just recently, friends have been asking me to come out for drinks and catch a movie and I'm sure you'll be able to predict my answer, "But I have to run!"

I'm sure they are pretty frustrated with me by now.

If I do sound completely obsessed with running and running and MORE running, do bear with me as it is 3 weeks to MWM. 22 days to be exact, including Race Day.

3 weeks to go, with this coming weekend being the last week to hit the highest long run mileage at 32-35KM.

With 3 weeks to go, it's like studying for an exam, putting in the hours of practising and practising and hoping for the best, that you won't screw up on Exam Race Day. All I can do right now is to stick to my training schedule (4-5 days of running), eat right (I am failing miserably in this department) and get enough rest (also failing miserably in this department) and you're right to say that I'm just tired of everything right now.

I just want to sleep in on weekends, wake up in time for brunch.

I mean, sleep in on one of the days.

A run during the weekend is sadly unfortunately, compulsory or I won't be able to enjoy my meals without guilt swallowing me up.

Next weekend is the last of my weekend long runs and the following weekend is reserved for a 16KM tapering run.

My heart beats faster as I count down to Race Day.

I study my training schedule almost on a daily basis every now and then, just to see if I can complete my runs early in order to fit in dinner or drinks appointments, without compromising my training.

Sticking to my training schedule as much as possible is very important to me right now because...

I mean, how do I explain it to everyone without sounding obsessed?

1. I am dependent on it as a structure towards completing my 3rd marathon. I'm hoping to do slightly better than the last one.

2. It will be my 1st time running a marathon without the hubby participating and knowing he'll be waiting for me at the finish line. *sniff* (I did not and am not requesting for supporters to wait for me at the finish line because I don't want them to see me in case I cry!)

3. The last marathon was miserable and torturous that I hope to avoid going through the same shit again.

4. The route is hilly and goodness knows that I suck at hills. My legs are still not strong enough to tackle them with a vengeance.

It's true when they say sometimes marathon training is a lonely thing. You can either run with like-minded people or do it on your own. 

I have been doing most of my runs (especially the long ones) on my own for the past 2 months and I have to admit that I enjoy every bit of it. I don't have the distraction of keeping up or leaving friends behind when I'm on my own and I can easily focus on my breathing, pace, running form and let my mind go on its walkabout.

Music keeps me company and drowns out what reservations I have about not being able to complete my targeted distance for the day. (The most annoying song I have on my iPod is "We Like To Move It", especially that line, "Physically fit! Physically fit!")

I enjoy these lonely long runs so much that I'm starting to worry whether I am turning into a recluse.

And the best part after my long runs is that I don't have an inkling where my mind had gone during the last 2-3 hours. I have developed a really fantastic goldfish memory!

I do feel bad that my non-running friends usually begin their conversation with me this way:

Running this weekend?

Eh, woman! Free for breakfast? Or are you running?

How's your running? Any upcoming events?

Hmmfh! Everyday I see you mention 'running' on Facebook!

Run run run, everyday also run! Not bored meh?

So, what's your plan this weekend? Running?

I do my best to turn around to ask them about their weekend plans instead, so as to not bore them about my running woes. :D

Three more weeks, just give me 3 more weeks!
After that, I will take a few days off to rest.
And have 2 pints of beer Kilkenny.

Then the vicious cycle begins again.


Related posts:
The River Jungle Marathon 2011 - 1st marathon dedicated to my mum. Reading it again brings tears of pain to my eyes!
Fubon Taipei Marathon 2011 - 2nd marathon dedicated to the hubby and I.

Next marathon - Nestle Fitnesse Malaysia Women Marathon
Next marathon - Melbourne Marathon Festival 2013

~~~~~~~~~~~~~~~~~~~~~~~~

Update: I have adjusted my marathon target from 4:30 to 4:50 5:00 due to my conscience telling me that the route will not make it easy for me to achieve 4:30. So I will settle for a sub-5 instead, and secretly hope it will be a 4:45 4:50... at most.

Marathon Training Is Tough Shit

I started my MWM training schedule pretty late, from Week 11 onwards. 

Nah, I wasn't afraid of lack of training (as they say you need at least 16 weeks to prepare well for a marathon) as I was already running regularly at least 5 times a week.

But sticking to a training plan, really sticking to it, is a first time for me. To have a systematic plan, something to follow and abide by was no easy feat (as I hate routine), but I must admit that I enjoy knowing what I needed to do for the day.

Tuesdays are usually interval trainings, but there were a few occasions which I moved it forward to Mondays when I had no badminton sessions. Wednesdays are usually slow runs between 8km - 11km. Thursdays interchange between brisk/steady 5km to steady 10km runs. The weekends are generally saved for the long runs.

I thought that it would be tough to stick to the plan during the Chinese New Year week but surprisingly, it was not. With tons of feasting done at both my in-laws' and my parents' side, the hubby and I were determined to clock in our mileage to avoid over-expansion of our bellies.

In fact, I did a 10km time trial on Chinese New Year eve and I was surprised to clock 53:28.

sis-in-law was in the vicinity. hubby was 50m ahead of me!

I think it must have helped having the hubby pacing me and pulling me back when I wanted to go faster, telling me to "Wait, gawddammit!"

Oh, and the terrain was flat. 

Nevertheless, it was a great motivation for me to stick to the plan and ... what else, to keep on running. :)

I bring my schedule with me to work everyday and every now and then, I'd sneak a peak and worry about a lot of things:

Is this enough?

Is this pace too slow?

What if I can't complete my run within the designated target time?

What if ...

There are a lot of 'what if's.

I know my problem lies with my strength (or is it stamina? both!) and the fear of slowing down during the 2nd half of the marathon worries me the most.

I also fear that if I don't get enough rest I will fall sick a week prior to the event, and that would be utterly butterly shitty!

So I skipped my run this morning, but I'm hoping to squeeze one in tonight. 

No choice lah.

As to whether or not I'm doing enough by sticking to the training plan, my marathon conscience* says we've got to trust it. He also said that I should have clocked 52:02 for my 10km time trial. Grrr.

All I need right now is a nutritionist to give me a guide as well, and I think I am good.

Got to lose at least 2kg to run more economically and efficiently, if you ask me.

Seriously.

Ask the runners who lost weight over the years from running - they are say that being light helps A LOT.

Dammit.

Carrot sticks for lunch today then!

And chocolates.

GCAM Run Clinic Sessions

The Gold Coast Airport Marathon 2013 is happening on 6 - 7th July 2013 and if you're signing up or have signed up for it, live in the Klang Valley, in need of a group of runners to run with and have a good laugh, why not join the GCAM Run Clinic at 7am at the Lake Gardens, KL (Taman Tasik Perdana) happening on most Saturdays? 

The first session was held on 28th January 2013 where about 15 of us showed up. Jamie took us through the introduction and explained the objective of the run clinic, asking us what distance and when was our next run prior to GCAM. Some will be attempting their first half or full marathon whilst most were hoping to improve their 10K or half marathon times. 

 We were given a bright red vest each, so that we could stop traffic!

Photo credit: Jamie Pang

It was a breezy 8km run that morning, with Jamie sharing his GCAM experience with us, encouraging us to enjoy it.

The second session was held on 2nd February 2013 where Jamie led the group through Bukit Tunku via the MPIB run 8km route. The rolling hills took everyone's breath away (literally!) and how else to end the session with a kick if not some plyometric exercises? 

Plyometrics or plyos for short, is a method of training the muscle elastic strength and explosiveness to ehance athletic performance. Jamie assured everyone that if we completed this exercise at least once a week, we would be bound to see tremendous improvement in our performance. (I'm sure he guaranteed it... no? :D) 

Rocket jumps!

Frog jumps!

Awesome dedication from the participants! :) 

Even if you're not taking part in the Gold Coast Airport Marathon, feel free to join the run clinic sessions. Our next session will be held on 16th February, right after Chinese New Year. No time like the present!

Photo credit: Ashe Ek

For more information on the GCAM Run Clinic Sessions, head on to the Facebook Group "GCAM 2013 - Team MY in Training" to keep yourself informed of the sessions, running tips, training ideas/schedules and everything else. 

The sessions will be held on the following dates:

Jauary - 28th

February - 2nd, 16th, 23rd

March - 2nd, 16th, 30th

April - 6th, 13th

May - 11th, 25th

June - 8th, 22nd

See you there!

LSD in FRIM

Finally, oh my goodness, FINALLY, I could run along the trails and tracks of FRIM again!

Well, OK, given that my last trail run was on 19th January and my last run in FRIM was on 13th January, I shouldn't be so eager to run in FRIM again, should I?

Wrong!

If you're training for an ultra run, and if you can't squeeze in a super long run (super LSD) then you must instead do back-to-back runs during the weekends. Gotta test your muscles and body to take the beating!

(OK, did I just mention an ultra run? I'll tell you when the time is nearer. You can wish me luck then! :D)

Anyway, the plan for today was a 3 hour trail run, and I wasn't sure how many km I would be able to squeeze in during that time. (Ooh, I just checked! I usually manage only about 17km in 3 hours.)

Toes have a life of their own??

Given that I started late today (slightly past 8am), I stared hard at the sky, wondering whether it was going to remain cloudy or would the sun make an appearance.

I took a gamble and left the shades in the car.

I also decided that fek it, since it's late (excuses, excuses!) I will stop after 2 hours.

I started off from the tea house area, where Rover Trail meets Mountain Bike Track, onto the Mountain Bike Track. 2km flat was a good warm up before tackling Steroid Hill a.k.a. Tongkat Ali Trail.

This sign board used to say "Joggers are not allowed beyond this point" has disappeared for quite a while.

I'm not sure who brought forward the Mountain Bike Track sign to this spot, and I was curious to see whether a new one had been put up at its usual spot.

I'm sure they meant "Photo Stop"!

I only saw this when I was returning from Steroid Hill. It's pretty apt, if you think about it, as everyone was is always taking pictures at this spot. 

I think they have also cleared the trees below near the lake, as you now have a clearer view of the said lake, at the Botanical Garden.

Longest Slowest Distance Run Ever

(this post was written on Monday.)

The day had finally arrived.

When crazy Lynn signed up for the Standard Chartered KL Marathon, we discussed the training schedule. The experts say you need at least 4 to 6 months of preparation and come the last 2 months before your Race, you'd have to clock a 30km and 35km run respectively.

Not sure why, but I told her that YB and I will both accompany her for the long runs...


Last Saturday saw the 5 of us, Kenny, Melvin, Lynn, YB and I waiting to set off at 5am, with the Captain kindly providing us with mobile support along the way. TSC and YCY joined us just as we were heading down the slope of Jalan Dutamas Raya.

the serious pose and the wacky pose.

so kind of you to carry our stuff. =D

The first 10km was from Anggunpuri to Desa Park City and back to Menara Duta. It was an easy run with a bit of breeze. The Segambut scene wasn't pleasant, with the stefnch of garbage hitting our noses once in a while. The security guards at DPC were kind enough to open up the barriers to let us through, both in and out.

TSC and YCY stopped at Menara Duta.

somewhere in Taman Sri Sinar Bintang or something.

we support 7-Eleven!

The 5 of us headed off to Bukit Tunku through Jalan Khidmat Usaha (where MATRADE and the Government Complexes are) and as the skies got lighter, you'd see more runners on the road.

Our mobile support was waiting for us at the Jalan Duta Tennis Complex after we crossed the highway. We bumped into Chin Ann and Kelvin Ng a.k.a the loudspeaker who teased our captain for not providing him with water. ;)

At this point, I must say that I never knew that we would take that long to complete 15km!

The Langgak Tunku - Laman Tunku - Pinggiran Tunku - Dalaman Tunku - Langgak Tunku was a steep one which I had no choice but to incorporate into the route or we'd never hit our 30km. *big grin* I stand by this!

TSC, YCY and the Captain were having their tea and drinks at Nasi Kandar Bestari @ Solaris Dutamas as we staggered back to the car for some rehydration.

The sun was up by then, and once again we trudged along towards Solaris Mont Kiara and Desa Sri Hartamas.

Melvin and I were ahead and bumped into someone who asked for directions to the fire station in Desa Sri Hartamas. Uncle was also doing his training for his 10km for SCKLM. (I could tell that Melvin was eager to get moving but nooooo, busybody me had to make small talk!)

Going through Desa Sri Hartamas's avenue of trees and looking at the lovely houses (Kiara something and Matahari) was a lovely one. At this point, it was all a mess, as Kenny, YB and Lynn were nowhere to be seen whilst Melvin and I waited at Petronas gas station. Everyone was waiting for everyone, or got lost or took the shortcut - I realised at this point that a) everyone must run through the route at least once before letting them go at their own pace; b) our mobile support should have joined us to sweep the last person towards the right direction; and c) it was getting very hot.

From Petronas to Anggunpuri, it was the final 6.5km. It was hot, and everyone was getting lazy.

Melvin had gone off on his own while I waited for the 3 to gather at Petronas. Thereafter we all made our way, with YB doing an extra loop around Petronas before heading back home.

I lost Lynn halfway along Jalan Sri Hartamas 1 (brilliant! I should have waited.) although I kept slowing down and turning back to see if she was behind me. I kept doing it until I reached Hartamas Regency and boy, I felt like a fool to be running past 9 in the morning under the scorching sun!

Somehow, she arrived at our start/finish line before me - it's a classic moment all of us will never forget. Hehe.

Her disbelief in completing the long run. =D

(I felt my right leg was about to cramp at 28.7km and I freaked out, just a wee bit. I flexed it just a bit and shook it loose and forced myself to continue moving.)

Anyway, I had a very strange feeling once I hit 29.5km. I felt that I could have gone on some more, perhaps up to 35km?

I'm sure it was heatstroke.

TSC and YCY waited for us to arrive and get showered and changed for breakfast!

ooooh, my aching muscles.

the water babies.

Anyway, as always, a run isn't complete without a big breakfast / brunch. We needed to replenish!

I think we should have gone for nasi lemak instead.

Till then, all the best on training for your first marathon, guys!

p.s. I wonder if I'm actually ready for a full marathon...