After watching a few short clips of myself talking on the KLSCM full marathon route 2022, I have concluded that I am a better author than actor. KLSCM 2022 is just 1-2 weeks away and as one of the biggest signature event in Malaysia, this race has been the focus for many runners, especially just months after MCO lock down with COVID19. A few prior races (Garmin, Kuching, Score...) seem to be lined up to prepare runners for this event.
This year I have received more questions on racing, pacing, preparation and anything everything about the race, from Instagram, Facebook and some face to face chats. I have decided to write a post to address a few frequently asked questions but mostly focusing on the race route itself, I believe at this moment, talking about training would be too late.
Let's 1st talk about the route, this is the hottest topic for the week as KLSCM just complete media tour on the official FM route and released the map for all categories. I would talk about it based on my personal feeling, assessment and judgement, in fact, this entire post is purely personal, what's true for me is only true for me, not representing any party or anyone else.
https://www.kl-marathon.com/race-info/route-map/
 |
| FM route |
The race will flag off from Dataran Merdeka, heading straight toward PWTC for about 2KM, make a right turn, in the past (in 2019), runners then need to make a sharp left turn towards Bulatan Pahang for a U-turn, this part is taken out, runners now head straight till about 3KM and turn right into Kampung Baru until the next junction at Jalan Sultan Ismail to turn right (Quill City Mall will be on your right) , run for few hundred metres till next big junction to turn left and left again at 5KM.
This is where runners get to see KL Tower in close vicinity, 5-6KM along Jalan Dang Wangi then turn right into Jalan Sultan Ismail at Bukit Nenas Monorail where Hard Rock Cafe and Standard Chartered Bank will be on the left, from here it a round trip to loop a triangle route around Pavilion KL and return to the same junction of Bukit Nenas Monorail and make a right turn to Jalan Ampang. The distance covered by now will be 9KM++.
Travelling along Jalan Ampang, runners will certainly run pass KLCC, Petronas Twin Tower on right and on this 4KM stretch, runners will also run pass many embassies on the way to make a left turn into Jalan Jelatek at about 13KM++. Word of caution here, I would run the next 500-600 metres with extra care before turning left into AKLEH, the reason being, the road is relatively narrow (compared to the rest of the route) and some uneven spots from the previous constructions here. After turning into AKLEH, I would say, 1/3 of the FM journey is done.
 |
| The City 14KM run |
Taking a break here, let's review the 1st 14KM, many runners asked about pacing and also GPS drift issues which had haunted both runners and pacers in the past. Here are my takes:
1. If you are following the pacers, just follow them, forget about your watch distance and pace, only to look at watch after turning into AKLEH, whatever distance clocked, take it as 14KM.
2. The 1st 2KM is going to be chaos like any race, you are dealing with runners at different paces, some are trying to move ahead fast, some still trying to adjust their waist belt or fixing their music, try to run straight line and avoid making sudden left/right lane change, you may be blocking someone's way.
3. I know it is important to catch up with your pacers, that's why it is important that you enter the Pen where your pacers are going to be at, but pacers are going to make the 1st 1-2KM reasonably slower, 1st for safety and 2nd for runner to catch up. Anyhow, as long as the balloons are visible, you are not very far off. If possible, find a few runners who may be aiming the same timing as you (time for new friends :D) and run in a small pack together.
4. The city run is going to be easily affected by runners around you, you may end up running faster than you should, take it as warm up, do not chase the rabbit (someone who overtook you, relatively within your reach because they seem to be just slightly faster), keep calm.
5. Water station is going to be easily packed with runners especially in the 1st 2 stations, DO NOT rush into the station crossing path with others, it is dangerous, or at least raise your hand with your palm waving next to your ear at where you are heading so that runners from behind may notice you (just may...) The beauty of running in small pack, safer to move along. :D
6. If you are following someone, pacer or a pack, try not to follow too close, leave some room for any surprise ahead, you need some time to react, be it someone falling, blocking or a pot hole.
7. Take this as warm up stretch, it is OK to be slightly slower behind target or pacers.
8. Start hydrating yourself early, may want to consider to take your 1st pack of energy gel between 10-14KM.
9. Smile for photos BUT please do not change your lane to get in front of cameraman, if you decide to pose for selfie in front of Petronas Twin tower, be mindful not to stand in the middle of running path.
 |
| Runners will run pass under Saloma Bridge |
OK, now you are at AKLEH, it is going to be refreshing without high rise buildings around, you will run the next 4KM with KLCC skyline view on your left, running the pass the toll gate and Saloma bridge before a big U-turn at about 17KM++. So if you are running the half marathon and reading this, the route till this point is exactly the same with 42KM, but at this U-turn, you only make half the turn and immediately turn left to exit to Jalan Sultan Ismail (see green line on map below), going back to the earlier 4KM+ point and heading towards Jalan Kuching and you will meet FM runners at Jalan Kuching with less than 2KM to finish the race, do note there is a left U-turn in final few 100 metres before finishing line.
 |
| 21KM exit at AKLEH into Jalan Sultan Ismail (you ran the red line at 4KM) |
For FM, after U-Turn, your 1st big supply station at 20KM offers banana (yeah!!!), there is Surau for Muslim runners too, you should have taken your other pack of energy gel by now too. This route head straight till about 23KM++ where runners exit to MRR2 for another 1.5KM before the steep climb at 25KM to enter DUKE highway. In 2019, this is the halfway point of 21KM, this year, the extended AKLEH section covers a 10KM from 13+ till 23+KM. Now, it is also very common for runners to pick up pace here, be careful not to over speed too much above your target pace (foe eg, from 6mins to 5:15mins/km), 15s/km faster still OK. Remember, this is only about half way. You should still feel fresh after 25KM, otherwise, reconsider your race plan and adjust accordingly.
 |
| Climb at 25KM |
DUKE highway is a rolling hill section of 10KM, I have seen too many times that runners break away from pacers to move ahead chasing in smaller pack on their own, if they are experienced runner, good, but very often I catch them at about 35/36KM along Bukit Tunku climb or see them cramp after 37KM.
My advice is to conserve energy along DUKE, use the downhill to recover and put in even effort on the uphill, these are not tough climbs, do not push for speed, stay with pacer pack, there is Hi5 energy gel provided at 27KM and 33KM, take them, allow yourself to have sufficient time to digest and rehydrate sufficiently. If you have to, do short distance of walking at water station to relax your legs muscles a bit, stretch them, a few seconds of stretching here is going to do good for later.
The real challenge begins after 35KM, if runners do not conserve energy, refuel and rehydrate, the exit to Jalan Kuching is not going to be fun, I mean, the next 6KM++ is fun, not unless you have the fuel and muscles to push it. It is a gradually decent downhill run, it is going to separate the strong runners from the weaker, any how, one can always hang on till next banana station at 37KM and make the final push at 40KM, set your strategy right and push at the right time.
As Pacer I always encourage runners to break away after 40KM and chase for their personal best under 4 hours if they feel strong at 40KM, at this point, you either have it or you don't, maybe some motivation may help, but having strong will of your own is more important than words of encouragement from others.
The only caution is there will be a left U-Turn at about 41.5KM to get to finishing line, at 41KM, better to stick to the right to allow more gentle turning angle if you know what I mean.:D
So yes, we do not turn into Bukit Tunku this year, no visit to national monument, national museum, KTM and certainly not the torturous climb after roundabout near KTM. Half marathoners will join the FM at about 40.5KM, so you can see very minimal mixing of both categories in 2022 route. even with convergence, the pace of both categories would be not very big different given the flag off time for HM. for example, 4 hrs FM will meet 2hrs HM, 5 hrs FM will meet 3 hrs HM, and since this is straight road, I don't expect runners to sway easily.
 |
| Final 7KM with HM joining at about 40.5KM |
Now on pacing strategy, I can only speak for 4 hours, on this course I would put in even effort not even pace, depending on traffic condition, city run may be slightly slower, 14-23KM would be making the pace balance on timing, crossing 21KM point at about 1:58/1:59 hours. 25-35KM may test the runners' patience to run together, but 36-42KM may see pacer picking up the pace slightly if the pace group is strong.
On refueling plan, my personal preference is taking a pack of gel 30 mins before flag off, so before enter the waiting Pen, I would take 1 pack. Depending on how I feel, the 2nd pack may be between 10-14KM, 3rd pack at 20/21, I may keep the Hi5 energy gel at 27 for 30 and keep the 33 for 37, but ready to take them as needed. I don't usually stop for every water station, I will probably skip the 1st station or 2nd too if it is crowded but I will attempt to get some water if possible.
No stopping at water station for me, maybe some walking at the water stations which give out banana and hi5 gels.
Should one consume salt stick or electrolytes capsules ? I would say no harm preparing them, if you sweat a lot, taking them every hour or 1.5 hours, I do carry them but I may not take them.
If you are having some form of injuries now, best strategy is to rest as much as you can till race day, training extra 1-2 days now may not help much for the race.
If you yet to set a target or not sure what target to set, especially for FM, use your HM recent best timing X2 and add 10-15 mins to it. If you know your recent best time for FM, then any attempt for PB please be realistic, do not expect a jump from 4:30 hours to 4:00 hours, set a secondary goal to fall back, always listen to your body because anything that can go wrong in a race, may go wrong even if you have the best training done and race strategy planned.
Be smart like those who contacted me early, always reach out to your respective target pace group's pacers and ask them questions that you have. Feel free to drop me at message at Instagram @iamwaikay if you have some questions, I can always reply to you directly and post them here if I find them interesting to be shared. I will update/edit this post in the next 10 days, come back to check out the changes if you like.:)
That's it, I wish you all the best for your KLSCM be it HM or FM, run safe and injury free for whatever timing you are aiming for, do say hi and take a photo with me if you see my sour face, I am usually friendlier than I look, funnier than I sound, and definitely better looking than the photo :D
No comments:
Post a Comment