PBIM 2012 Race Report - The Sub4 Struggle

Just about 7 months ago if u ask me about doing sub4 for FM, I will tell u that u must be out of your mind and it is impossible for me to go anywhere near that timing. At that time, I just started my 1st group training with LYN runners at Kinrara despite we have been around for sometime. The 1st 30KM LSD was tough like hell and I was training for my FMV at Borneo International Marathon.

My target ? Sub 5:30.

The idea of doing a sub4 came about when I was able to complete BIM in sub 4:30 and my best rival buddy K1 has set his target at sub4 for coming FMs. I have no idea if I can make it because BIM is really flat, other FM route may not be so gentle. I decided to have 4 FMs for this year and I registered for Taiping Marathon and Penang Bridge International marathon, pending the opening of Putrajaya Night marathon. All of the 3 FMs are at least 4-5 months away, i thought that should give me sufficient to do some proper training.

The month of May and June passed with too much vacation and stuff to handle, I practically started my somewhat serious training after Shape run by increasing training distance and frequency, started to clock more than 100KM/month, though not much, but it is alot for me. At that time, I knew I will miss Taiping FM and Putrajaya NM due to schedule, I actually subconsiously set my target at KOTR, in other words, I undertrain myself for LSD but increased speed training for 10-15KM. The surprise run was RJM when some fella LURED me into running it and that's how my 2nd FM was completed by giving up KOTR. But I was happy, coz I already know what result I can get for 15-18KM, the bonus was, I completed a not flat FM within 4:30. The idea of challenging sub4 surface again... 

I know Penang bridge, did 10km in 2010 and 21km in 2011, the weather was good and the route is somewhat familiar as I have drove pass many times...Can I do it? I was still not sure. After October, I was somewhat confident it is achieveable coz I had PB for HM and 30KM, which both on track in terms of calculation to forecast FM result...

                                                 

Preparation for the run, I figure out that I may only need 3 packs of gel and as insurance, I parked one extra with Hong Lan...:D

17/11/2012: 20 of us had our pre-race dinner at one of the captain Jimmy's favourite restaurant, it was fun to have a reunion dinner for people who can make it.

Pre-race gathering and most importantly: FOOD

Zombie at 12:30am, although nice Ann Ric had given me the best bed to sleep...

Told you I wasn't nervous, the shoelace just don't fit right all the time...

B Suites Lift's CCTV shot

Before depart from B Suites

Starting line snap 1

Starting line snap 2

Bump into Junie, who is doing HM (practically she came to find me, :D)

The LYNRers!!!

The weather for the race day was somewhat humid compared to the previous 2 years, the 1st 3KM I was already sweating alot, which is a bad sign. Wai Hong was with me for the whole journey before entering the bridge. I keep telling myself to maintain 5min/km pace for the 1st 12km, it was rather tiring to keep up and the 2nd water station was set up 5km away from the 1st one. On the water station at bridge I had to pour 3-4 cups of water to wet my whole body b4 I took some water to replenish my loss. I know the shoes will be heavier, but it is better than overheating body.

At this point, still looking good, LOL!!!

There was no much wind along the bridge, at 10km, I did slightly more than 50mins and I have to keep up abit faster to be on track for 12km in 60mins. It didn't happen but I made it to save the time back up till 15km. At around 16km, I can see the Kenyans were already at the opposite side of the bridge, they were already at around 22-23KM mark...-.-!!!

Right before entering into the big U-turn, I saw Karsten at the opposite side, shouted his name and I managed to finally make the U-turn together with Ling Mee Eng (Top 1 malaysian female) after a long chase of 9km, while taking my 1st pack of 2nd surge. But soon after entering the opposite side of the bridge around 21km, she sped off or may be she maintained her pace but I slowed down my pace according to my plan. To my surprise, I bumped into Karsten who just came out from toilet around same time, he didn't look good and it was really not a good time to discuss about that at that moment. I continued to use the water station to shower again and somehow the giving mineral water in bottle became handy as I can slowly take my shower with it.

The bridge became more crowded with HM runners making U-turn and they were practically everywhere!!! I got overtaken by A00253, starting from this point onwards but more like overtaking each other at different distance mark later. My mind was set on what was going to happend after exiting the bridge.....2nd pack of 2nd surge taken.

Coming down from the bridge at around 28km, not so windy at all and can immediately feel the tiredness kick in, good news is: it was not earlier, bad news: it had to be NOW !!!  I was searching for our KM37 station but I couldn't find, and I couldn't see well at that time, started to feel some cramp on my right thigh, real bad sign for a start into the 10km U-turn stretch. Until I heard someone calling me and I saw Hong Lan and our people on my right hand side, they were ready. I don't remember if I had waved at them, but I knew I did another round of time estimation, I need to know how much I can have when I come home, yes, km37 become home coming...

I was just barely on track, I need to up my pace a little so that I can spend more time when I return, it was 7km to go, that means 3.5km forward, 3.5km return. I started to see many FMers were claimed by the evil route, they stopped, they walked, they stretched, everyone struggled. I can't see clearly what was ahead, I only knew, 3.5km forward and 3.5km return. At some point they gave out powergel, I thought a spare would be good, but I made a mistake. By keeping that gel in my spibelt, I accidentally dropped my last pack of 2nd surge, only to find out 1km later when I needed them. Overtook A00253 around KM32, "she" asked me where is the U-turn, I think it should be at KM33. I was right. I spent sometime drinking and took a walk to finish up the banana given, from this point onwards, the mind was tired and the legs were quite numb. I walked for 1 minute.

4km to go. KM37 station has become the ONLY target. Time lapsed: 3 hours.

1km after U-turn, overtook Annie Yee, I saw Karsten on the opposite, shouted his name again, then followed by K1 and Wai Hong, later was Cikgu, Zijill, Alvin and Soon Chung. It had been a long journey that I had not seen any of their faces, it was good to know they are still in this together. I made another walk at next water station, they have no 1st aid spray at all except some ice which was better than nothing. I was already out of gels and breathing became tougher. Annie Yee overtook me at this point.

And, the long awaited KM37 station: I had only a few minutes ahead of plan, thus couldn't spend the desired 5 minutes at KM37. My mind couldn't think straight at that point, I recalled Hong Lan sprayed my legs but my legs were so numb the moment I stop moving, I think I grabbed the spray and spray all over my both legs and some got into my eyes....why didn't I thought of SLOAN at that time?
I grabbed 2 pieces of watermelon (something any organizer should always provide, i think) and I didn't even remember where I threw the skin, in the bin or on the road ? my bad....:(

When Hong Lan passed me my spared 2nd surge, I almost wanted to cry.... I just had to quickily take it and walked away....little that she knew, she saved my final 5km...

Thanks to Hong Lan and the volunteers who set up the most important aid station for this race.

KM37 station is like home coming

Biggest struggle in any run

While I was trying to run away from these ghosts who may overtake me anytime, they took an easy break at KM37!!!

From KM37 till finishing line was more than just mind over the body, I had waist pain from KM30 onwards and it had started to affect every step, there were too many walkers on the way, means I had to pay extra attention to what was ahead of me, not only that, was might come from the left or right !!! I decided to skip the rest of the water station to avoid human collission and unnecessary accident.

One LYNR vest overtook me silently at KM38, I thought he was K1 but at 2nd glance, he was someone else, our young arising star, :D

I walked for another minute at KM40 and I was already planning my next walk at KM41. But soon after KM41 I was already heading into Eastin hotel area and I stopped hearing any voice in my mind, it was just about completing it and as soon as I came out from the round about, I saw Annie Yee, the next thing I ever wanted to do was just finish up everything that I had and overtook. I heard someone calling my name but I couldn't see a thing, later I found out it was Kelly calling me, LOL!

Before the final push...

Crossing the line

Wai Hong, Kelly, Ann Ric and Vinny

Bump into Gan and William Kow queueing up for finisher T when we are making our way back hotel

After almost 2hrs of rest, 1st photo to be taken when the HM gang came to search for us.

Nothing much to comment about the medal, it is the completion that matters, :D

Result? 3:56, 1 minute behind forecast. Ranked 44th is definitely way better that what I targeted as top 100.

Did I mention this is the 1st race I ever (finally) ahead of Jessica? Just realise she haunted me since June 2011, much longer than Choi.

Post race thoughts:

The keys of the successful sub4 achievement I think are mainly 3 words: Pace, Patience and Positive.

I monitored my pace every km to know exactly whether I am on track and whether I am behind plan. Keeping on pace not only keeping me on track for timing, but also making sure I am at the comfortable state for my body, not using up too much energy at 1st 2/3 of the race.

Knowing I could have gone faster at certain stretch of the FM, I must be patient to conserve energy for the tougher part of the run, which is unknown. Get overtaken by others runners may evoke the ego to chase, but that's not going to serve me,not in a FM.

Despite all the calculations and strategies, when everything else doesn't work out, energy run low, body ache leg pain fingers cold, the only thing that stop me from giving up was to think positive: It is possible, I can do this, My body is stronger than I am, It is just a few clicks away, There is still more in myself, Friends are waiting, It is 10% to go....

Choi says next target shoud be 3:30-3:45 zone, I am not too sure about that, I think my body needs to get used to this pace 1st before I to further, may be start from improving 21KM-30KM timing 1st. I am just a louder person compare to other runners who have done sub4 many times and with bags of FM medals at home but they are low profilers and humble people.

Can anyone run a marathon? the answer is yes. But my favourite quote says:

"Knowing what you Can, you can go very far; Knowing what you Cannot, can save your life."

If you do not want the suffering of full marathon, then be serious about having a proper training and at least allow your body to experience what is it like to be on hours of exercise, the body will learn the pain, the need and the emotion involved.

Hope my sharing may inspire more people to brave themselves to start their 1st step into running a new distance, be it the 1st 10KM or the FMV, as long as you stand on the starting line, you are already part of the limited population of the country that choose a path to be healthy the conventional way, You and the mother earth.

RunInspired!

Nike Run KL 2012

River Jungle Marathon 2012

Since SCKLM, I have always been training for short distance run like Men's Health Shape Run and KOTR, the aim was to achieve PB for both 12KM and 17KM distance, especially after I got to know I have to give up the Taiping full marathon, all my trainings are just speedwork and time trials.

 

I do not know why last minute I changed my mind to go for the RJM which was never in my plan for 2012. So happened there is an extra bib from our fellow runner Yap who can't make it and the amount of msg tht flood my whatsapp and fb to ask me to go for it, (and I still lack of 1 FM to complete my target of 4 FM in 2012), I made up my mind to join RJM in less 36 hours from the event... I know I can let go KOTR because based on estimation from 15KM timing, I have more than enough time to exceed my target time for KOTR.

 

To make sure I am ready for RJM, I went for a short 10KM run at Ammah Hill on Saturday just to warm up my body and prepare myself mentally for next day. To my surprise, it was a PB for me for tht distance at Ammah. I know at least for 21-25KM, I am ready, beyond that, it is an unknown coz my 1st FM was 4 months ago on a flat route... Then I went home I saw the below from themarathonshop event page:

THIS IS CRAZY!!!!

It does not look like I have a choice but just to go for it anyway and go slow, aim to complete will do... due to my fear of dehydration, I started to pack my new hydration backpack...lol



 

Come the next day morning 3.00am I speed the long journey to Hulu Langat and found out that many of our LYN buddies are doing RJM too...I somehow feel relieved with familiar faces around. Then I decided to lose the hydration backpack just 10 mins before the start of RJM.

LYNR gang (can see I was still with the hydration backpack)

 

Photo with LYNR prior to start (without hydration backpack, lol)

 

We started at around 5.00am (or may be slightly earlier), I paced with K1 and constantly tell myself not to go too fast, conserve energy for the hills and later part of the run... We did good pace for about 10KM (6mins/km) before K1 speed off to chase others (may be he also beh tahan keep running slow pace...lol). I had a good 3KM run together with Joshua before we enter the misty zone where I suddenly decided to increase the pace to chase Cikgu, just before I close up the gap, he went to pee at the roadside in the bush, not a very good example as a CIKGU...lol. So, quietly I overtook him and continue the misty journey.

 

The hilly part came right after 17KM water station, I actually thought it is around 21-24KM zone. I slowed down my pace and the aim was to be patiently suffer this zone and enjoy the rest of the journey, somehow I am glad it came earlier while I still have more energy to go on... Felt the urge to pee after 1KM into the hilly misty smelly zone...drag on for another KM before I saw the mobile toilet (the organizer is really genius and well thought of runners might piss in their pants after suffering 2KM, lol). There goes my virgin toilet visit during any race...phew... Came to 20KM water station was just so much relief as I know the nightmare is over and my timing was not too bad yet.

 

Going down hill was quite a steep one and anything can happen if runners try to speed, might end up drifting and rolling, lol! I took it slowly but also tried to catch up some time loss during uphill. 3KM passed like a wind and I was already at the juction of 23KM. Took the turning to the right, not long after I met K1 who had already made his U-turn, at estimation, I was about 800meters behind him, very doable to catch up with him later... back to 23/26KM point, realized I didn't take my 2nd surge as planned. Quickily I took a huge banana and there was when I met Yap Siew leng, so nice of her took my photo before she continue her 23-26KM route while I moved on the run away from Cikgu who had just arrived, lol.



26KM point, photo by Yap Siew Leng

 

26-29KM was a bit boring coz the scenery part ended and there was hardly anyone behind me or infront of me...only until 29KM water station I saw K1 just departed and there was COCONUT!!!! hahaha! so nice of the organizer to prepare this surprise. I stayed there for awhile and took some sprays on my legs n butt to prevent the coming cramps, I can't stay long coz I still need to chase K1..

 

 

It looks funny as though I overtook him illegally

 

I finally catched up with K1 when he is bored to death and decided to take a walk and from there we paced each other. We bump into Soon Choong and took the hold hands photo ! I took it easy at 32KM water station and was expecting to have spray at 35KM water station but my mistake there was not supposed to have one at that station (may be next year there will be one ?:P) But to my surprise, this water station was not there at 35th KM!!! It was somewhat few hundred meters away!!!



This is classic

 

I only have ice for muscle relief and took some water. Just few hundred meters after I left the station, I hit the wall, suddenly hungry and tired, I took a slow walk and took one 2nd surge, followed by 2nd and 3rd 2nd surge, and continue to walk for about 300 meters before I regain some energy to carry on. When I reached 38KM water station, K1 was there and we departed together, then the 2nd surge did its magic, i dropped K1 and continue at good pace to chase back a few who overtook me during my slow walk. Final KM was fun because I saw some of them infront of me and I took a short sprint to over take Karen, just for the fun of it. :P

Had some fun to push and overtake Karen

Crossed the line with 4:24:15, which was much better than my estimation when I was at 35KM mark. I never thought the final 3KM I can push further with the help of 2nd surge, but probably time to take it would have been earlier if I didn't neglect this part. K1 and Cikgu came back few minutes later and the rest was history.

 

It was supposed to a suffering run (at least I was prepared for it), end up I didn't suffer much post-run muscle soreness, not as bad as during Borneo marathon. Probably because I increased training mileage in the past 2 months and I am better conditioned than 4 months ago. So, I guess I am ready for another 2 FM this year with the aim to touch sub4. The biggest reward of this run? I get to sayur K1, it doesn't matter he took this run serious or not, it matters I sayur him, lol!

 

2nd FM, result better than expected, at 1st target sub5, then 4:45, then final estimation 4:30

 

Simple but nice medal

 

1st 3 LYNR completed RJM

 

Eldred and Wai Hong joined us 30 mins later.

2012 New Running Target Timings

With most of the targets set early 2012 achieved, I want to revise my target to continue to challenge myself to be faster and stronger

  5KM - 4m 36s /km (0:23) - 0:22:45 (13/10/2012, Nike)
10KM - 4m 42s /km (0:47) - 0:45:28 (13/10/2012, Nike, 9.85KM)
12KM - 4m 47s /km (0:57:24) - 0:55:37 (11/12/2012, Run For It 6, 11.7KM)
15KM - 4m 52s /km (1:13) - 1:11:46 (4/11/2012, CICM)
21KM - 5m 15s /km (1:50:15) - 1:42:21 (4/11/2012, CICM)
25KM - 5m 30s /km (2:17:30) - 2:06:00 (28/10/2012, Newton SG)
30KM - 5m 36s /km (2:48:00) - 2:33:18 (28/10/2012, Newton SG)
42KM - 5m 42s /km (4:00:00) - 3:56:00 (18/11/2012, PBIM)

To be achieved by end of 2012.

2 years into Running

When I 1st decided to run in 2010, I missed the Putrajaya Night run and the next possible run was Energizer Night Run. I never have any target time for running, it was just like wanting to know after years of stopping active jogging and hiking since 2004 and a full of injury 2009, am I really fit to do a run. So I signed up for 10KM in ENR.

Before the race I felt very confident that I can complete the race without much problem. To my surprise, it was a real surfering race that I start counting distance of how far to go in the middle of the race, it was painful and after race I practically drag my foot to get shuttle bus to reach my car. At that time, I told myself that this is no good, I was not as fit as I thought, so, I signed up for the Std Chart KL Marathon, another 10KM race, and I did a few practice run around my housing area prior to run.

I started SCKLM with pretty good form, at least I thought so and at around 5KM I was itchy enough trying to pace a black runner who was real fast, I lost my breathing after following him for few hundred meters and the rest of the journey was just suffering again. I didn't have to drag my ass back home, but it was clearly a message to myself that, something needed to be taken seriously if I want to run.

From then I started to run more frequent, looking into the breathing, join forum, learn from youtube. Got myself 1st pair of Nike Plus sport band, change a new running tights, got a new pair of New Balance and a new cap from a friend. That ended my 2010 with sub60 for 10KM and lotsa pain in my feet due to over-trained and wrong running style.

I started to have running goals in 2011, target time, target distance of half marathon, target race, target ranking.... Things got more serious with Iphone Nike+ app and again, SCKLM 2011 sent me another lesson that I need to look at whether I am wearing the right type of shoes and consider another style of running. The journey of injury and pain came to an end with the new purchased Kinvara1 and I started to achieve PB in races.

Do I love running? I think may be not, I think I just have the passion to achieve things over and over again. I learnt alot about myself through running, I had moments of thoughts during run and I realise the longer the better I run, the more I gain from the run.

Will I continue to run? May be. May be I will move into Hiking again or Diving or Cycling. I haven't had any benchmark or target for them yet, but I think I will do them and start tracking.

2012 New Year New Target

  5KM - 5m/km (0:25) - 24:07 (8/9/2012)
10KM - 5m 12s /km (0:52) - 52:30 (Mizuno 2012) / 47:32 (8/9/2012)
12KM - 5m 15s /km (1:03) - 1:02 (Shape 2012)  58:26 (28/8/2012)
15KM - 5m 20s /km (1:20) - 1:17 (2XU 2012) / 1:14 (2/9/2012)
21KM - 5m 40s /km (1:59) - 1:53 (SCKLM 2012)
25KM - 5m 55s /km (2:28) - 2:33 (Newton 2012)
30KM - 6m 10s /km (3:05) - 2:59 (Borneo 2012)
42KM - 7m 30s /km (5:15) - 4:18 (Borneo 2012)

All achieved within 5 months except 5KM and 10KM Targets.

Borneo Marathon - My 1st FM

After 1 year running for half marathon and achieved the results that I want, I have decided to do full marathon this year. I have never planned to have my 1st FM in Borneo, but somehow the plan turns out to be it.

Every run starts with a goal, initially I am stucked in between "just to complete" or "complete within specific time", then later I have to decide whether to do sub 5:30 or sub 5:00, I pretty much sure I can do around 3:10 for 30KM, but I can't be sure if I can finish the final 12KM within 1:50 after seeing Kelvin Wan terrible virgin marathon timing, we are pretty close at 21KM timing, so I thought he would be a reasonable benchmark, anything beyond 30KM could be disasterous.

After trained twice with K1 for 30KM, it further confirmed that my 30KM timing could be slightly behind K1, so I will take his Energizer result as a benchmark, he did 4:39. I thought, may be I should challenge myself for 5:00...That would mean, an average 7min/km pace.

Come race day, I woke up with too much phlegm in my throat, was coughing the whole 15mins and clearing them until I can finally breath properly. I thought: what if I cough during the race ? I don't really have much time to think about that, so, WTF, just go for it!!!

The race started before we were even ready, so it was quite rushing to cross the starting line, my initial plan was to do 6min/km pace for 1st 10KM, followed by 6:15-6:30min/km for the next 11KM, then with the extra time I saved from the 1st 21KM, some 15mins, the 2nd half of the race I am much safer on timing.

Situation doesn't always go as planned, I managed to follow the 4:30 pacer and maintain 5:50min/km pace for the 1st 10KM and surprisingly I was able to keep that pace for the next 11KM though some knee pain kick in at 17th KM. I took a 2nd surge at 19th KM and the effect kicked in at around 21KM.

After 22KM, I started to walk through all water station to get sufficient time to rest, I was still able to keep a 6min/km pace with minor pain on left knee and right knee alternately, but my breathing was hold steady, so I thought probably I can try to maintain this pace for until 30KM, and I did. Cold water sponge helps alot on cooling down the body and the knees. I started to get 1st Aid spray at 26th KM. Another 2nd surge was taken at 28th KM.

At 31KM U-turn, sun started to come out and my timing was just at 3:05, an extra min for me to spare while maintaining an average 6min/km pace. I was quite surprised that I was still able to maintain the pace although I had more pain on my feet, but I felt OK and continue to push through. The Borneo route was mainly flat until 33th KM with minor elevation which killed my speed a little.

The suffering started at 35th KM which I started to feel my breathing went shallow and I had to conciously breathe, the pain started to affect my thigh, my calf and my knees. Every second become counting distance for the next station for rest and 1st aid spray. Managed to get another spray at 39th KM and I knew that was the last station before finishing line. At the time, I knew I am going to finish sub 4:30, I probably going to end up with 4:15 if I push through, but I decided to slow down with smaller steps just in case cramps attack. The final 3KM, I was just focusing on breathing and looking for the sign of the Likas Stadium entrance. The moment entering stadium, I knew I made it and I still manage to do a 100meters push and cross the finishing line. Result? 4:18.

This is really a very surprising result to me, I thought anything sub 4:30 would be my next year's target, it is probably because of Borneo's flat route, I don't think I can do the same at SCKLM.