Vietnam Mountain Marathon 70K - Race Report

There are a few things you need to know about me on this race:

1. I never expect this race to be this tough.

I know it is going to take a long time, based on previous year's result, I was guessing may be runners took their time to enjoy scenery and take photos. One thing I know, the final 10K of the race, is going to be different, with a little spike. Trail runners we all know, any spike in elevation, is never just a spike, especially if it comes in later part of the race. :)

2. I never train for this race. I can 'hear' your [NAH....] in your mind, let me rephrase, I did my training for TMBT 55K and since the elevation for VMM 70K is similar to TMBT 50K, over a longer distance, I was not planning any training for VMM, so I rested after TMBT 55K.

and I was expecting a much better weather, much better trails, much better support stations, in VMM.

3. I was rushing all the way for this race. How so? I had a working trip to Singapore few days before departure and I was only home for few hours to pack and depart to Hanoi. I left a few important items home, e.g. my Nike bottles for my hydration bag, which, to me, are very important gears in this race.

and I almost wanted to buy this item, clear its content to use as my replacement bottle, suicidal I know...

A little history about this race, I learnt about this event when I was tagging with Patricia Lee, TMBT 2013 50K participant in the 1st half of my 100K race, tempted to join last year itself, despite the race director actually open for my registration, I figure that it was too rush to plan and I had some injuries from TMBT that I do not want to risk a suffering trip, even though it was one month away, so I didn't pursue, but I made up my mind to do it this year.

Why 70K? Patricia finished 2nd in 42K category last year and I figure that it might be too easy for me to just complete a trail race in 6 hours, pain in the @ss I know, but isn't that what all ultra trail runners do ? Pain in the @ss.

SO, here I was, took early flight on 18th Sep 2014, met up with the rest of the Malaysians who are doing 21/42/70K of VMM, upon arrival at the airport, quickly went to get a local simcard for internet access. From internet reading, Viettel seems to offer best coverage, paid 200,000 don (USD10) for the simcard, unlimited internet access on finger tips right away!

We spent sometime trying to figure out the most economical way to the train station where the train ticket collection center is at the Mango restaurant next to it. After some dingdong, Leslie sorted the negotiation part and all of us boarded the tourist van and dropped our luggage at the restaurant. Then we proceed for some shopping and lunch before return to collect our train ticket and little program sheet. After settled our dinner at the same place, off we go on the tuutuu train at 8:15pm.

Race briefing at Topas Ecolodge:

It was a very hot day and the briefing was done under a big canopy where there was not fan, the temperature at some point reach 42 degree....

Nice view at starting line/finishing line

Photo with Siaw Hua beside Malaysian Flag!

the cute village kids

The race flagged off at about 4:11am with some light dizzle... We ran through some tar road and wet stairs before entering the trail with clay path, it wasn't a difficult climb but the rain and the darkness made it slightly challenging, after the climb we entered the village, this was where I got lost the 1st time passing through the junction with marker until I noticed I couldn't see any marker anymore some 1-2km. Had to turn back until I managed to see other runners and followed them. The 2nd challenge of this race is that the marker was visible but far ahead in the wide open area, u have to figure out your own way to reach the marker, that include passing through the paddy field with extreme care to prevent yourself stepping into the wet paddy farm. Alot of energy was spent on balancing myself along the tiny path.

It took me quite sometime to finally reach CP1, this was when the sun finally rise and headlamp no longer needed.

Signing in at CP1

Trying to figure out where do I stand now in position...lol

From CP1 to CP3 was all the way climbing, the same challenges apply as the route was very uneven along some clay and tiny village routes, running was almost impossible, I had to go smaller steps to keep my balance and avoid any mistake on landing. Honestly speaking, I started to feel sore on my waist even at this stage. Good news is the weather was good and I managed to run ahead of planned timing.

There was nothing fancy about climbing route but the view got better as the elevation increased. As the 42KM category started at 7:30am just before the CP3 which was 3.5 hrs after the flag off for 70KM category, it was possible to meet the 42KM participants along the route after the CP3. To my surprise I started to bump into some 42KM runners as early as before CP4. Oh ya, the descent after the CP3 was very steep, runners need to be very careful of where they land the foot, it should not be big issue for runners who can manage technical trail well.

Keeping my spirit high

Banana was provided, good for filling tummy after 30KM

Water was sufficient

Photo with other runner at CP3 (i think)

The route to CP4 also involved some wet muddy clay route due to the rain, a wrong step into deep soft clay mud and u will never see your shoes again, the suction of the clay was very strong, I had to make sure I was pulling my leg out with my toes facing up. Fighting against the suction was quite exhausting!!! and the clay will stick on the socks... Good news is there are some river crossing allowing some simply washing..:)

Finally bump into familiar faces who did 42KM

Photo with the help from friends

After hard battle with clay mud before reaching CP4

try to have some fun too...

Thanks to Hong Lan for photos above

Fueling up at CP4, notice the hiking poles on the table?

Yes, I left my poles at CP4, had to turn back...

Lonely soul going back to retrieve my pole....

 Return of the Jedi (with the pole)

No energy to chase them already...

Tail gate the girl who eventually finished at 2nd for female

From CP4 to CP5 the weather start getting hot and it was more wide in the open field, the route was more manageable and easy to run, the challenge came from the heat and exhaustion after battling the a full marathon distance in trail. I bumped into Eldred and decided to tag along with him for as long as I could to take it easy. Most of the time was spent on walking jogging just to cover the distance.

 Tailgating Eldred...

 Not giving up...

 Continue to tailgate Eldred...

Smile for the photographer coz I am trailgating Eldred

From CP5 to CP6 was some steep climb but not as challenging as the ones at the beginning of the race, somehow I made it through without much struggling, partly because I was not pushing hard any more and enjoy companionship with runners around. Due to exhaustion, even though coming down from CP6 to CP7 was supposed to be easy route, I struggled to even keep up the pace with Eldred, my pace from CP5 to CP7 was average between 11-17mins per km, that tells alot on how slow I was going.

At the final climb after CP7 my heart finally gave in, with heart rate shoot up high suddenly, I was barely walking up the hill, I even took a rest by sitting down on the trail to allow my heart rate to normalise, the 3km uphill took me more than 1 hour. I was worried about the others because the 42Km runners are not required to carry headlamp, but if they are slow, when they reach this hill, it would have been late in the evening and it will be dark...

At the peak of the hill the race director was waiting with greetings, just when we thought coming down hill to the finishing line would be easy, the markers brought us to a wide paddy field, well, like it happened before at the beginning of the race, the village kids were having fun with the markers and I ended up at the front door of their houses twice, lol!

As we hit the main road, it became obvious where I should head for the finishing line, running the final 400metres was emotional coz I ran pass the flags of the countries which took part in this race and it made me feel like part of the family. Crossing the finishing line at 13 hrs 15mins was still way ahead of my planned 15 hours. Still managed to reach before dark and get my COLD shower done at the hill top (this part I leave it for runners who take part later to experience themselves, lol!) was both refreshing and struggling (grrrr!!!). 

After I am done with my shower, I head back to the finishing line to meet /wait for the rest of the friends to complete and enjoy dinner together. Then we took shuttle bus to return to Sapa town to rest for the night.

Group Photo at the finishing line (after shower and dinner)

Photo with Siaw Hua who finished in 14:20 and Hong Lan in 10 hrs for 42KM

Malaysian flag

Post race indulgence

That Final climb...

My Cheat sheet

Note:

1. If you like nature view and want to wake up abit late for starting and shower at own room after race, stay at Eco lodge. If you like shopping and like hotel stay and enjoy more restaurants food, stay in Sapa town. The organizer arranged shuttle van for people who stays in Sapa town.

2. Even though the total elevation is only 3000m for 70KM, the challenges may not come from elevation climb itself, the route will consume your energy.

3. If you are not in the hurry, bring camera to snap photos along the route, but be ready to get dirty, so, get some tough camera.

4. There is a 10KM recovery run the day after the 21/42/70km race, u may want to sign up to get more of it, the run will run through the Sapa town for finishing, where every one gets to see you.:)

5. Alot of stuff to shop in Sapa town, though the quality may not be guaranteed, but, with the price paid, it is really worth it, and u are helping the economy there, be generous but also bargain for a reasonable price. :)

SCKLM 2014 – Pacer Report

I am writing this report to record my learning from being a SCKLM pacer for 2^nd year, at the same time to share my learning to runners that are aspired to become a pacer one day, sooner or later.

I 1^st thought of becoming a pacer when I was doing SCMS 2012, 2 weeks after my 1^st sub4 marathon, it was the 1^st time I ever used pacers as guide to be on pace and to gauge my performance and timing to possibly achieve another sub4. The 1^st sub4 took a toll on me, cramps hit and the rest was history, the report is in another post here: Singapore-marathon-2012-toilet-struggle

That experience gave me the aspiration to be a pacer one day, as soon as possible. Long story cut short and I managed to get chosen as 4:30 hrs in SCKLM 2013. I then set another goal to be a 4 hrs pacer in 2014, and that, is not just saying is as easy as doing, because I have not done another sub4 since the 1^st… Taking this goal seriously, I told myself to bring myself back to sub4 performance before I apply for pacer in 2014, to make it meaningful, it has to be the same race that I suffered to complete, SCMS 2013 (PBIM 2013 was out because I already have job commitment on the same date). Story on SCMS 2013 is here: Std-chart-marathon-singapore-2013

So, I was back on sub4 pace and I applied to be 4 hrs pacer for SCKLM 2014, to be sure that I will deliver this duty, the rest of the marathon I joined later seems to become training race for me to get a better feel of pace control and to reduce the instinct to speed in 1^st half to save time for 2^nd half. Apart from SCHKM that I wanted a PB despite a back injury from accident, the rest of the marathons were about simulations of heat, pace at elevation and different energy intake plans. (4 marathons since then)

Above are just stories and histories. Here are the learning and SCKLM 2014 pacer report.

If your goal is someday to be a pacer, you need to know 3 things:

1.  You need to be very comfortable, confident and capable in doing the pace that you are aiming to pace. Between Aim and Capability, go for Capability 1^st. Pacer is a job that needs capability. Aim needs talent.

2.  Always remember WHY you want to do this, if your purpose is anything other than the event, don’t do it, it is NOT about you. This explains No.1; it’s a job, not your aim.

3.  Know that you are a runner too, anything can happen to a runner in any race, can happen to you too. Your capability to handle any circumstances is very crucial here.

I say “you need to know”, so these are not hard rules that one must follow, but it doesn’t harm you to KNOW now than later, I only learnt about the 3^rd few days ago. :P

I made mistakes as 4 hrs pacer too. I knew I shouldn’t race PNM but I did, which I paid the price for the entire 4 hrs of pacing. I knew I should take another dose of saltz capsules but I didn’t, which I paid the price of cramps from 39^th KM onwards. I knew I should follow another 2 pacers to save energy on pacing (in a way, drafting as a pacer without have to pay much attention on the pace consciously) but I went ahead, which I wasted much energy and concentration on 1^st half.

Racing in PNM 10K instead of just taking it as a warm up run had my right hamstring tighten and having only about 2 hrs of sleep didn’t help much on its recovery; I started the morning with slight feeling of throwing out and only recover 30 mins before flag off, took a banana to settle the tummy (thanks for Hong Lan for helping to pick up from my car! J ). Pacers are all given a designated balloon in different colors printed with the pace timing, I prefer to tie it to my arm than the waist to better limit its effect on my runner, 2^nd reason is also easier to untie later.

Starting already feel like after a 21K run..

1^st 5K into the run, I was holding the pace as easy as I could but I was already sweating buckets, I knew this is not good coz losing too much water in the beginning will cause problem sooner. The GPS signal in the city with tall building went haywire and very soon I clocked extra 500m and the pace on Garmin become very unreliable, I had to trust every distance marker on the route until I figured out how much difference with my watch. The signal became normal after 7/8K entering Jalan Ampang heading towards Great Eastern mall. That dark stretch almost took me out from the run when I land on some uneven spot and almost sprain my right ankle, my bad too coz I started the run with a darker sunglass compare to 2013, so everything appeared 2-3 tones darker. Then I became extremely careful with lighter steps and turned into faster pace.

Entering AKLEH at this point and out in the open I felt much better with less space congestion and more air to breathe (at least it felt so…); hit 10K distance market at 55mins+, which was slightly faster than my plan. 3K into AKLEH, caught up some of the fit girls (initial J), after U-turn I know it will be a longer route before exiting into MRR2, so the 1^st test of highway madness began and I started to feel hungry, this is what happened when I am too conscious about the pace with the glycogen in muscles depleted the night before, tank emptying soon… the 1^st Oh Shit…

Knowing that this race will provide at least 2 stations with power gels and bananas, I felt more comfortable to take my 1^st pack of 2^nd surge at around 16K though the plan was at 22K after entering DUKE, that also meant, every plan after this, changed. I started to feel my calves are tightening up and knees started to give in to absorb landing force for the next few km turning into the busy traffic MRR2 stretch that gave me the only insecure feeling in this run. Before I know it, 20K timing mat was right ahead and I crossed at around 1:50 hrs+, meaning to say I would probably hit midpoint at around 1:56 or 1:57 hrs given the next 1K is elevated turn into DUKE.

I was 2-3mins ahead of a perfect timing set by Mark.

The next 10K on the DUKE highway was probably quite inconsistent for my plan as I stopped for saltz capsules at 22K, another pack gel from support station before hitting 27K and I must say, banana was served pretty late at 30K which I wished it is served at 27K… Had to stop a few times to spray and stretch for incoming signals of muscles cramp but nothing serious actually started to strike. Overtaken by Sunil another 4 hrs pacer at this stretch before got overtaken by William Lim too. Having him overtake me at this stretch means he was doing well for his 2^nd half and pull himself away from the main pack also allowed him to pace himself better, perhaps a sub4 dream coming true too. This 10K stretch was completed in 58mins+ with much suffering of pain here and there starting to attack.

Exiting into Jalan Kuching after 31K, felt the need to whack the last pack of gel I carried before 33K to get ready for Bukit Tunku stretch and got myself heavily sprayed too. Entering Bukit Tunku was like home coming but knowing that this year it is still another 8K to go, my heart died a little inside. The good news was, the caffeine X2 kicked in and I felt the power to complete the next 3K without I have to think about HOW, though overtaken by Richard Tang but I knew I could keep up with him with the remaining 5K to go. Too soon to be happy anyway…

Coming down from Bank Negara and turning into Jalan Parlimen was the worst nightmare for most Full marathoner as we hate the convergence with the 21K runners, who, if appear at this stretch at this time, are 2:30 hrs and above. In other words, crowd was the 1^st problem, narrow road was 2^nd, 3^rd which was the worst, difference in pace would made them moving road blocks with potential lateral movements. At this point, I made up my mind to skip the rest of the water stations and focus on avoiding human collision, and that caused what happened in the final 3K of my run.

Giant Human Maze at with 21K runners walking jogging slowing down

Right before exiting Jalan Parlimen turning into Jalan Damansara, and I was already very close to the other 2 pacers for 4 hrs, 2^nd Oh Shit, my left calf finally made its hard pull. I knew I have to handle this or else I will never make it back, quick check on the time, less than 20mins to 4 hrs. I gave it a hard stretch and off I go to catch up while trying to maintain my landing light. Before I hit 40K, 3^rd Oh Shit, right calf surrendered and another round of resuscitation. Now, I seriously have to make a choice whether to release the balloon if I can’t make it on time in the next 2K. Every minute really counts…

Cornering into KTM area, managed to grab a 100 plus to sip, although it may not help for now but psychologically I did feel better (ya why did I forget about my saltz capsules at all? Lol!). Ran past 41K marker, I hit jackpot with uneven road and left calf came knock knock with the right hamstring rallying too!!! I actually visualize orchestra going on with the muscles spasm… A peep at the watch, with 7mins to go, I really didn’t want to release the balloon now, to run with the cramp, was probably possible if I constrict my calf as much as I could, and do it at both legs so that the right calf doesn’t start pulling at all!

To do that, something else have to give way by working very much harder. The final 1K was very stressful, when I finally caught up with Richard with 300-400m to go, I was much relieved and I simply couldn’t relax any bit until I finally crossed the finishing line…

Haven't this kind of suffering finish for a long time...

It was like doing sub4 for the 1^st time all over again. I won myself over this run. My hardest sub4 so far and I intent to leave it as the hardest forever.

 Group photo after the 4:30/5:00 hrs had returned

Result

2XU Compression Top, Bottom and Long Socks review

Before you read this post, you need to be informed that the following products are sponsored to the author. However, I have been using 2XU (Two Times You) products since 2011 and personally own the following 2XU products:

1. 2XU tri-suit

2. 2XU long compression top

3. 2XU long compression tights

4. 2XU short compression top

5. 2XU compression shorts 

6. 2XU compression sleeveless top

7. 2XU non compression T-shirt

8. 2XU unisex compression calf guard

9. 2XU compression socks

10. 2XU running beanie

The purpose of this review is to 1st share some of the unique features of 2XU products that are responsible for improving/enhancing sports performance (in blue fonts) and 2nd to share my personal experience and reason for continue to use 2XU products (colorful or black fonts)

2XU Compression Shorts:

My most frequently used product from 2XU, I use it for training and I use it for races. Bought the long compression top and bottom when I need to race under low temperature condition in Tokyo Marathon and Hong Kong Marathon. I have used tights before and tights offer nothing more than just tight, but compression shorts are totally different, as it give the right compression around the muscles (in this case, the quads). Of course as one train harder smarter for their run, it is hard to tell if it is because of the compression or the training that helps in reducing the muscles fatigue, I can only share that when I 1st started to run 21K, I suffer muscles numbness and close to cramp around my quads and the condition improved when I started to use 2XU compression shorts. After that, it is also hard for me to tell if it is compression or training that helped to stop the numbness from coming back even in full marathon distance.

Engineered with powerful PWX FLEX fabric to wrap and support the major muscle groups allowing them to fire more efficiently, while reducing muscle vibration, improving alignment and protecting the muscle from damage and fatigue. The 2XU Compression Shorts are suitable to wear alone or under competition uniforms.Standard Compression Shorts:: Made from our 70 Denier PWX FLEX fabric to deliver optimal flexibility and movement.

GARMENT FEATURES

• The PWX FLEX fabric delivers optimum power and flexibility to protect the abductor, glute, quad and hamstring muscles.
• Drawstring waistband for an adjustable, secure fit.
• Internal key pocket for essentials.
• Flatlock seams to reduce chafe for greater comfort.
• Powerful Invista LYCRA® for exceptional fit, support and recovery.
• High filament yarns for dryness – wicks sweat from the skin to the fabric exterior.
• Antibacterial and UPF50+ sun protection.

BENEFITS

• Reduced fatigue through less muscle oscillation
• Reduced muscle soreness
• Reduced long-term overuse injuries
• Greater power output
• Greater oxygenation of blood for faster recovery
• Heightened proprioception – awareness of limb placement for agility

2XU Compression Top:

I personally have not used this product often enough, simply because I have another sleeveless compression top that I used last year when I pace for 4:30 hrs in SCKLM 2013 and doing Back to Endurance 2013. Even for skinny people like me, on long distance run, every step cause vibration to the meat (not all are muscles..:P) on the torso, for more than 4 hrs of running, it can cause enough vibration that I suffer some aches. With compression top, it greatly reduces the vibrations. Having said that, one must not straight jump into using a compression top for races, it is always better to try it at short training to get used to it, it is not like changing from a shirt to another, u need to adapt to compression around your top and be able to breath comfortably with it. After a few runs, u shall not worry if you are able to breath normally with a compression top. :)

The 2XU Compression Short Sleeve Top is a versatile piece for activities demanding greater postural control and upper body support. Powerful, light weight and designed to provide an unrestricted range of motion. Mesh panels allow greater breathability. Body firming and ideal to wear alone or as a base layer. Perfect running, crossfit, yoga, Pilates or ball sports.1  High power PWX FLEX supports bicep, tricep, forearm, deltoid, pectoral and core stomach muscles.2  Raglan sleeve construction for unrestricted movement.3  Flatlock seams to reduce chafe for greater comfort.4  Powerful Invista LYCRA® for exceptional fit, support and recovery.5  High filament yarns for dryness – wicks sweat from the skin to the fabric exterior. 6  Antibacterial and UPF50+ sun protection. 

2XU Compression Socks:

This product is relatively new, before this is launched, I used to use its compression calf guard, most people might have seen the black series compression calf guard, calf guard is good, a compression long socks is even better. As compression is greatly needed for better blood circulation, compression on the feet is also very important. 1st tested it before Newton Run 2013 and used it for pacer role, works perfectly to reduce calf fatigue. I used it as recovery socks too for long distance race like the recent TMBT 50K ultra trail in Sabah, which allows me to race the next day in 25KM trail run Hasuu Tasu. Result? almost zero calf stiffness throughout the race. :)

Featuring zoned breathability panels for maximum airflow and comfort. Seamless, gradient zoned compression panels for increased blood flow and maximum muscle containment for increased performance and enhanced recovery times.1 PWX compression fabric with enhanced power to support the shin, calf, ankle, Achilles and arch of the foot.2  Graduated fit to promote circulation for muscle performance and faster recovery.3  Linked toe cage and light padding for added comfort.4  Seamless construction for greater comfort.5  High filament yarns for dryness - wicks sweat from the skin to the fabric exterior6 Antibacterial and UPF50+ sun protection

For more info on 2XU products, you may visit http://keypowersports.sg/collections/2xu Special thanks to Key Power Malaysia for sponsoring the products, you may visit its facebook page at https://www.facebook.com/keypowermalaysia or visits the stores located at The Gardens Mall, Paradigm Mall and Sg. Wang Plaza.

Running 102 - Improve your Running without Running

In Running 101 I mentioned in Point 3 about training your legs outside running, below is my personal ways of training, I do them in bathroom (so u may also call it the Bathroom workout), I snap the following photos in gym so that the focus in on the posture I do, not about my naked bottom in bathroom.

If u are following the Point 1 and Point 2 in Running 101, u probably have figured out some postures gap in your running or perhaps some muscles needed to be strengthen to get that running posture. As I do not go to gym and I am lazy, so u may find the following work out doable at your bathroom time.

1. Butt Kick - U hear this alot ( I assume), while you are brushing your teeth, your legs are very free, so u can start kicking your own butt for that few mins (20 reps left, 20 reps right until your brushing is done etc). How do u know if u are doing it right ? refer to the photos below, the knee does not move, keep it pointing to the floor, only swing ur feet to actually kick your butt (if u have a small butt, kick harder to reach!!!) You should feel some pull at your hamstrings.

2. Improve your landing posture - In my case, I want to land right below my body and I want to land on the ball of the feet (or you may also call Chest of the foot), so I 1st do the following pose, then I lift my body up with one leg with that pose. The aim is to get familiar with how it should feel when I land my foot and where the impact should go, then the lift is to train those muscles. Same as above, do as many reps as u wish for both legs. If u see my the other leg, it looks like doing the butt kick too, so yes, you can do both at the same time. It is to simulate what happen during running, which is the butt kicking movement, except in this exercise, you may not have to kick, just maintain that pose. The benefit of this exercise also include improving your balancing and you will find that you work out more than just the calves. To do it right, your weight should NOT be on your toes trying to lift your body (unless you want to land with your toes during running, and starting getting some black toes and falling nails....), the center of the work out is on the ball of the foot, however, you may use your toes to balance your body.

Focus on the ball of the foot

3. Increase your Strike angle - You may have seen or read from some training videos or books that say the wider your stride angle, the more distance you cover in every strike, thus you cover the full distance in less steps and get less fatigue. The one I show below is an extension of the landing pose, once u have trained your leg strong enough, you may now push your butt kicking leg backward to increase the angle. As u can see from the photo below, my strike angle is about 90 degree. The key here is your upper body is not supposed to bend down, you are to remain as up right as u can, a slight forward is fine. If u ever have to lift your hand forward trying to balance yourself, don't do that, u are not doing yoga now, lift your elbow and pull backward, This will demand you to work on your abs and back too. 

When can u do this ? I forgot to mention you may do this when u are washing your face or shaving your misai...

Wide strike angle

 4. Strike Angle and Quads - Put yourself under the shower and it is time for some serious work now. As wider strike angle not only come from butt kicking leg pushing backward, your forward step will also increase the angle. A common mistake runners do in running trying to gain distance per step is kick the foot forward to reach further, they end up landing with heels and it does not help in gaining more distance either. The focus for this step in on the knee, lifting your knee up during your forward step will help to gain more horizontal travelling and yet land on the ball of your foot right below your body. Go watch world class marathoner's video you will notice that.

The following work outs will help you to strengthen some muscles and get into a wider forward strike angle pose. Notice that your upper body is upright too.

 Lift your knee, in a way that your body does not bend to meet that lift, your abs will be needed. Pay attention not to lift your knee with your foot bend under your butt, it has to be a 90 degree in all aspects. Looking from the top u should be able to see you toes in front of your knee.

With the help of mirror you can see clearer if you do it right

This is what u should be seeing from top

90 degree angles

I think if you do the 4 steps above, your bathroom time is efficiently spent, you may also continue to improvise those postures while you are in the shower.

PRECAUTION:
1. SAFETY - for a start always hold on to something - the wall, the basin etc, u don't want to fall in the bathroom.
2. SAFETY - the floor may be wet while you are doing your steps, just be mindful, this is not something you push for your limit.
3. SAFETY - think of yourself doing these with yoga mind, imagine your foot is planted on the floor and your center of gravity should be lower too.

Disclaimer:
This is personal sharing, it may or may not be aligned with any training guide professionally available out there, you don't have to agree with it and if you find it not useful, don't have to prove it or argue about it. 
Enjoy your work out. :)