Post race: Revisiting Adelaide Marathon 2015 route

Next day after the marathon I had a chance to walk the torrens again.

Map of river torrens at Elder Park

Before sunset, I walked along the river. I have plenty of time to look at the surrounding. One by one, I recognized, I recalled. It was like remembering the good memory and able to identified it. The route was filled with people the day before, now it was all empty and quiet. There's only trees, river, architecture, duck and occasional cyclist and people. The run? It's like never happen.

Adelaide Oval is within sight. Music and speaker noise could be hear from there during the race day

Let's look at some spot that I able to recognize.

The bridge. Situated at 7km and 27km. There is a parking lot after the bridge. On race day, the route leads towards residential area, then run back again, but turn left away from the bridge to continue path at river torrents.
Took this photo after a group of evening runners past by. 

This is how direction was drawn on the road. However the arrows was sufficient at each junction and did not cause confusion.

The bridge near university that runners run under it

One section of the road that unable to view the next turn.

Nice path in the evening. On the race day, it was with people and occasionally biker and pets.

Past here about half way and towards the end. 

Running direction from the left, up to the white building and into the bridge to finish.

Race Report: Adelaide Marathon 2015

Date: 23/08/2015
Time: 07:00 a.m.
Type: Run (Race)
Distance: Full marathon (42.195 km)
Official Time: 3 hr 09 min 25 secs (avg pace: 4:26 min/km)
Shoes: Brooks Launch 2
Race Route:


Listed as no. 10 in "Top 10 Marathon in Australia", Adelaide Marathon ("Running Festival") though is not as big scale as other big city marathon in the country. There's few information to get especially from runners friend (for oversea runners) as few people have taken part here. It took me a trip there to find out.

Although not a big scale event, it is an IAAF and AIMS certifies course (listed in their website 2015). From the information I read the route used to run to Glenelg but it was changed to 2 loop around Adelaide parklands, It held on August towards the end of winter which means running in a temperature of 5-15 degrees.

The course was not punishing but it is harder if one is unprepare with the twist and turn, ups and down hill. However it was one of scenic and enjoyable run which when I recall, I'll remember lots of green, water and sunlight. 


Race Day
3.15a.m. - Wake up
3.45a.m. - Breakfast. (Breads and hot chocolate)
5.00a.m. - Rest, short nap
5.30a.m. - Changed
6.15a.m. - Jog to race venue
6.30a.m. - Toilet, deposit luggae.
6.45a.m. - To starting line
7.00a.m. - Race start

The start
Weather was 6.1 degrees when I jogged out. I reached in about 8 min jog and followed other participants to look for Telstra Plaza for store baggage. Stepped inside but couldn't find the counter / storage signage. Look around and saw a lot of people with their baggage waiting too. It was 6.30a.m. No one seemed to be in a hurry. 

I went to join the queue for toilet. Back and the counter was set up. Lots of people still chit chatting and atmosphere was not tense at all. In no time I past my baggage to the staff. My stuff seemed to be one of few earliest one. It was around 6.45a.m. 

I went out to continue few minutes of warm up. I couldn't locate the start line. I thought it'll be easily visible and tried to look around as I warming up.

But I couldn't find it.  On the speakers it announced that the starting location but I couldn't understand due to the slang. I approached to a staff, near a banner with timing mat but no people gather around and ask, "Is this is the start?" Apparently that is the finish line, the start was nearby at the front. I walked to the front, up a few staircase, and it was a space right beside the building. There's no "starting gate", flags nor any banner, it just two cons put from one end to another, with obstacle at both side to made it a "path".

5 minutes to the start. There's no elite area. There were mostly Australian (I guess), I didn't sense any runners like me come all over and feeling nervous. There were no people rushing to the front. They were just politely stand behind an "imaginary line". 

There were no VIPs but emcee and race ambassador Steve Moneghetti stand at a higher ground for the start. He gave speech and some encouragement. "It is a beautiful day to run", I remembered he said something. People clapped, few took photos.

When it's about time, he air horn the race to start. 

0-10 km (42:52 min, cumulative pace 4:17km/min)
The aim is to maintain even pace at around 4:16km/min to finish run before 3 hr.

I started the run with moderate effort. Following the crowd not feeling too hard nor too slow. The first 2-3 km was running along the main road before turning into parkland area up to around 7.5 km, then out to main road again toward residential area in North Adelaide with moderate slope.

The start was very mild elevation and first 2 km was done at surprisingly same duration of 4:22.9 according to Garmin. I was concern about not able to be in a target zone but thought that it was a good sign I didn't start out too fast. 3rd km was done at 4:08/km probably to chase back the time, I then slowed down to pace with other runners. The pace from there was range from 4:12/km to 4:23/km. I was feeling uncomfortable when run into the narrow path in the parkland and feeling a bit nervous. 

Covered the first 10 km at 4:17km/min pace, slightly out of target pace but I was feeling good and thought that I'm following the plan. I felt that I'm in control for not pushing the pace and able to hold back. It was good to feel this way at this stage.

I had a drink at 3 km drink station and a gel at 2nd station at around 8.5 km before enter residential area.

10-20km (1:24:52, cumulative pace 4:15/km)
10-11km was running from residential area and back to the previous road to back to river torrens. It was a zig zag and I tried to remember the topography as there'll be a second loop again.

At around 13.5 km the route joined to river torrens and run along the path passing Oval Stadium towards Adelaide Zoo, Botanic Garden and turn back to Oval Stadium to start the second loop. The route was narrow and share with public. However it was not a problem if one is familiar with the path, you know where it leads to and how it folds. The public who share the route was not a problem either as somehow everyone knows the etiquette of sharing a path. 

It was not easy for me to follow the path though. There's mixture of short up and down with occasionally sharp turn. However I was actually picking up the pace at this section. 10-15 km was the fastest section and done mostly at 4:08min/km. At 20 km, the overall pace has pull back to 4:15/km. It hurt my ankle and muscle but I thought it'll be fine just for the race.

I was pacing with some runners. At this point I somehow identified a female runner in pink whom I guess is aiming at almost the same time as mine. She did not try to be fast nor too slow. There's one guy wearing a green "vegan" shirt was running along since about 2-3 km, but I couldn't gauge his effort yet.

The direction while entering Botanic Garden was a bit unclear as it blocked by plants and need to go through gate.

At route near Oval to start second loop was not usual either. It was a very weird path and turn up the slope.

At half way mark, I was a little bit over 1h 30min. By now I know the Garmin is reporting the time earlier than the official distance mark, and I need to be faster than it is to make it before 3 hr.

Drink Stations
The race provides more water station and at a distance that different from a standard race. For a standard race, it usually has 8 water stations and situated around every 5 km. For this one, there's total 10 water stations and the distance between stations are average 4 km. The first water station come as early as 3rd km, the second one is 5.5 km away and third one come after just next 3.3 km. 

The location of dink stations are as followed:
First lap: 3km, 8.57km, 11.88km, 15.8km, 19.84km,
Second lap: 24.09km, 28.57km, 31.88km, 35.8km, 39.84km

It took me long to think of how to adjust the timing to consume energy gel. 

In a usual race, I'll prepare one gel at each water station (8 gel total). With experience of side stitch, I'll adjust the consuming base on stomach reaction. If something doesn't feel right I'll skip the gel at the next station. On top of that, I will train with gel during run such as marathon-pace run or tune up race to make sure stomach is able to take it.This strategy usually not cause anything during a race. 

However, with the provided location of drink stations, I need to make another plan. There's 10 stations as compared to usual 8 stations. To take a gel starting 1st station (3 km) would seems too early. To start to take at 2nd station 8.57 km would seems later than what I usually did which is at 5 km. Also, to take gel at 2nd and 3rd station which is 3.3 km apart would seems too close.

I didn't really decide even when I started to run. I say let the body tells me. At the 1st station, I feel everything was just started, I skipped. I took one at 2nd station. At 3rd station, I feel stomach was fine and think that I need it for the subsequent distance, I took another gel. And I planned to repeat this at the second loop.

At this point, I've ingested 4 gels, one each at drink station from no 2 to no. 5.

20-30km (2:07:54, cumulative pace 4:16/min)
By halfway, I have had the first loop in my mind. I could expect what to come next.
I was feeling a bit tired after the run across the parkland. 
I was a bit worry for the parkland route. I was in a state of uncertainly but I thought if everything goes the same I might able to push for the last part.

Concentrate and I started the second loop. The first 2 km of 2nd loop although not too fast but was faster than the first loop. It was not easy nor it is too hard. But I start to feel the difficult to control the pace.

I was able to maintain pace around 4:16/km up to 25 km, the pace started to drop when running towards 30 km. 

For reasons that I'm going to find out for very long time, I started to feel the fullness of bladder at around 27 km. Of all the condition, nature's call is the last thing I want in a race, and been trying to prepare for it during the training. I was fighting on what to do. It might be temporary. Seeing other runners took temporary stop and I felt to do so. All of the struggle and towards 30 km, affected the pace.

30-40km - timing is not a reference anymore
At around after 31 km, after running through up hill of residential area, I gave up and made a stop for the urge. When I resume the run, the spirit was not there anymore. It was 30 km, where the spirit is most vulnerable. The point where energy start to run low, and point where the race is still quarter to cover. 

The pink shirt female runner split at this point. The green "vegan" t-shirt guy was unseen.

The pace dropped after this. I was not in the mood. Sometimes the pace was 4:24/km, sometimes it was 4:36/km. I couldn't care more. 

One point while entering the river torrens from main road at around 33.5km, I went into the wrong junction, and called back by people around. Why? Because I read "keep to your left" as "turn left". After that, the run in the park was just a mass. 

At around 38 km, I felt the stomach discomfort. Unable to tolerate, I stopped to walk. The distance was done at 4:53 min. 

At around 39 km, I have no choice but to detour for toilet, or there'll be a code brown in the race.

I forgot to off the Garmin autostop function. The timer was not running when I stopped. However, it's not important anymore.

I was demotivated and down. I continued to run, but there's no joy but questions in my mind. Why and how should I do next time? 

Then, I heard the noise. I heard the music. I realized I was running by the river again. I saw people, families along the path looking at us with smile, some shout to give encouragement. Oh ya, I saw one guy and one girl running in Penang Bridge Marathon t-shirt. I wanted to shout out but I didn't. It's nice when you see someone from your homeland at a foreign place. 

Again, I ran across a even weird route, up a slope, around a restaurant, around a building, into the bridge that lead to finish line in front of Telstra Plaza. 

I crossed the finished line, stopped the watch, a staff used a tool like a racket to scan my bib. I was given with finishing medal.

"Beep~" that's how my Adelaide Marathon 2015 ended. 

Finish line in front of Telstra Plaza that I mistaken as start line

The officers that holding a racket to scan finisher running bib

Post-race
As usual, there's people gather around after the finish line. Different from big city marathon, it didn't need a long path to escort all the runners out. Point of gathering just right behind the finish line. There's banana, isotonic drinks. There's free organic pop-corn given out too. From the t-shirt, I saw runners from Taiwan, a few from Hong Kong. 

As I was wandering, the announcement of apologize given to half marathon runners as finishing medal has all been given out. There's announcement of the winners too.

From  runners' view

I saw the pink shirt female that I paced with near the drink station. I heard the supporter call for "Tracey" while pacing with her. When I check the results, guess what, all the champions for each age group were call either "Tracy" or "Tracey", timing range from 2:58:20 to 3:01:31. For the "vegan" t-shirt guy, I saw him cross the finish line while I was observing the race after all the banana and drinks. He must be stopping somewhere, I guess.

Another view of Telstra Plaza

Start from white building at the left in the photo, runners ran from below to the building through a slope, along the corridor beside it and turn into the bridge that leads to finish line

Overall, despite my personal unpleasant towards the end experience, I'd say this is a enjoyable and nice route, especially the nature, the fresh air and the climate. Though it is not a choice for PB, the feeling of running in cold and fresh air along the trees and rivers, would stay in the mind for a long time.


Lesson from this race:
I came into the run with the most complete training cycle that I ever done, including two tune-up races. I thought I'll be able to handle the race better, if not faster. It works, at least at the first half feeling that everything was in control. The true lesson from this race appears to be the conditioning of stomach to the meal / food / gel / drinks.

The gels and drink ingestion plan and conditioning seem to be the most possible cause, but I can't rule out anything happen few days leading to the race. 

I listed some of the thought before and during the race as reference:
1) Pre-race meal was plain food. Self cook. Was depressed for it at the same time worry to eat out for new food and also for budget.

2) Slope and hills - still have phobia when approaching slope and turn, afraid of hurting the ankle and muscle.

3) Gels and drinks taking - too often and didn't train with it that cause stomach discomfort

4) Not comfortable with the shoes (new model of an old series). Feeling heavier and less responsive. (Of course no one should blame the shoes, but this is one of important aspect)

5) Above all, I took the run not serious enough. This leads to not attentive enough for both training and race. For example, to tolerate the food, to didn't train with gel, to take it easy for drink station planning, to tolerate the new shoes even though felt the different. 

Notes from this run:
1) Maintain good / proper pre race meal.
2) Avoid take gel too often than usually does / trained (e.g.not more than every 5 km). Ingest gel with plain water. Train with gel more especially at marathon race-pace. Try to develop another plan - e.g. take less gel and substitute with race energy drink. This including check the water station distance. 
3) Check properly tech spec (e.g. weight) for new shoes including new model of same series.
4) Incorporate more strength training, jumping and core training.
5) Work for distance after 30 km of marathon. This include maintain steady or strong pace at the end of normal endurance run (medium-long run and long run). Maintain good form and speed towards the end of the training instead of being fast at the start. Train to maintain intensity especially the last part.

Training to Adelaide Marathon week -8, -7 and -6

Another three weeks past by.
Training of this cycle just past by day by day. It seemed fast and it's only 6 weeks to go.
Good thing is training was not much interrupted due to injury, except omitted few days of run due to sickness.
Completed all the lactate threshold training too.

Reviewing back the training as compared to last cycle, the pace was actually slower much.
Last cycle I slowed down the overall pace from the previous one, but at the end of cycle it still clocked around 5min/km for long run, and even a 4min/km 11km tempo run.
This cycle the overall pace for long run was around 5:20/km, and tempo can only managed between 4:10-4:20/km.

Well I'll see how. The will the completeness of training cycle compensate the slower training pace?
For example, during last 3 training cycles, I trained up to 140km per week (max) and long run training pace was below 5:00/km. However, there's a few weeks I have to rest due to injury. End up the average training mileage for whole 18 weeks training cycle would be very much lower. As comparison, what about lowering the training pace and complete training most of the days?

Well of course quality and quantity both are important. It's perfect if I'm able to achieved the quantity in high quality.

Ya, it seems the only explanation is the lack of competency to handle high mileage at good quality.

Ya, experimenting the question would be only a reasons to fool myself. Trying to find the explanation to cover up.

Done a tune-up race yesterday (11.7.15) and feel good.
Is good to go tru the nervous and anxious of pre-race. Like you discipline youself to wake up, eat and went to toilet a few times. The in race nerves also the same. In a race you're afraid of not complete at the same time try to test the limit.
Better still, after race meet up with old and new friends, which color up the monotonous training life. The good feeling can last quite long.

Week -6 (07-06-15 to 07-12-15)

Day		Distance	Time	Speed	Route
Mon (Jul 06 15)
Tue (Jul 07 15)		1 kilometers
	Intervals, Notes: 1st km not recorded due to unfamiliar with the apps endomondo
		13 kilometers	1:16:40 min	5:53 min/kilometer
	VO2max, Notes: with 5x600m interval. Using endomondo apps, unable to set interval training, ran by holding phone and checking on it, tried to maintain pace at 3:50-3:55/km. Heart rate monitor was not very accurate, the reading not high enough during the run and went to 200 when slow down.
Wed (Jul 08 15)		2.6 kilometers
	Medium-long run, Notes: First 2.6 km T.Kristal to Botanical Garden was no tracked due to phone auto shut down.
		20.5 kilometers	1:45:08 min	5:07 min/kilometer
	Medium-long run
Thu (Jul 09 15)		10.9 kilometers	1:11:03 min	6:33 min/kilometer
	Recovery
Fri (Jul 10 15)				6:33 min/kilometer
	Notes: No run. Moved evening run to morning for next day race but unable to wake up.
Sat (Jul 11 15)		1 kilometers	8:44 min	8:34 min/kilometer
	Warm ip
		10.4 kilometers	42:07 min	4:02 min/kilometer
	Race, Notes: Tune-up race. Penang Chung Ling Cross Country Run
		0.4 kilometers	3:58 min	11:20 min/kilometer
	Cool down
Sun (Jul 12 15)		29.2 kilometers	2:34:35 min	5:18 min/kilometer
	Long run, Notes: Kristal-Gurney drive-esplanade-burma road-gurney drive-kristal-rose-padang polo x 4-jesselton-youth-botanical big loop x 2-kristal. Long run after tune-up race. Leg was fresh at first and pace went around 5/min. Rain at around 10 km. Pace around 5/min at Padang Polo. Leg became tired when heading to botanical garden. Then took the run easy.

• 	Run Distance:	89.01 kilometers
  	Run Time:	7:42:15 min
  	Total Time:	7:42:15 min

Week -7 (06-29-15 to 07-05-15)

Day		Distance	Time	Speed	Route
Mon (Jun 29 15)
Tue (Jun 30 15)		11 kilometers	1:08:48 min	6:15 min/kilometer
	Recovery
Wed (Jul 01 15)		24 kilometers	2:08:30 min	5:21 min/kilometer
	Medium-long run
Thu (Jul 02 15)		11 kilometers	1:11:49 min	6:31 min/kilometer
	Recovery
Fri (Jul 03 15)		19 kilometers	1:38:05 min	5:10 min/kilometer
	Lactate threshold, Notes: with 11 km at tempo race pace, target HRR 77-88, The last lactate threshold run for this cycle of training. Took day off from work to be able to run in the morning and rest. Leg was not feeling very fresh at the start but able to push the pace once the tempo start. However, HRR unable to reach higher end despite several attempt. Struggle between afraid of unable to sustain the distance and also legs that unable to produce more speed. Focus on steps and rhythm to finish the run. A great training after all. Splits: 4:27, 4:20, 4:21, 4:27, 4:26, 4:24, 4:21, 4:23, 4:21, 4:20, 4:21
Sat (Jul 04 15)		11 kilometers	1:11:36 min	6:30 min/kilometer
	Recovery
Sun (Jul 05 15)		35.2 kilometers	2:59:34 min	5:06 min/kilometer
	Long run, Notes: Kristal - gurney drive tru and fro x 2 - kristal - rose - padang polo x 6 -around st georges x 1- padang polo x 6 - youth - botanical big loop x 1 - Kristal Run with endomondo app as Garmin send for repair of strap. A morning of pleasant weather - cloudy, cooling, not too windy, the sun not too strong until botanical garden loop. Humidity is high though. I was wary about the training because this is the longest distance week, finished a 11km tempo on Friday, and attempted a marathon race pace last week. Started slowly and increased gradually. Focus on counting steps, rhythm and posture. Pace went smooth when the running get into 13km at padang polo, in the rhythm and went well. Able to maintain at around 4:50-5:00/km pace. Condition was still fresh even after leaving padang polo and heading to botanical garden. Botanical garden big loop was done at around 5:04/km pace and I was surprise the leg is able to handle it. All of the good probably due to the friendly weather. Legs and posture became harder to maintain towards the end. Complete the run with good feeling.

• 	Run Distance:	111.25 kilometers
  	Run Time:	10:18:22 min
  	Total Time:	10:18:22 min

Week -8 (06-22-15 to 06-28-15)

Day		Distance	Time	Speed	Route
Mon (Jun 22 15)
Tue (Jun 23 15)		14 kilometers	1:19:56 min	5:42 min/kilometer
	General aerobic
Wed (Jun 24 15)		14 kilometers	1:18:24 min	5:36 min/kilometer
	VO2max, Notes: with 6x800m at interval pace. 800m splits pace/km: 3:46, 3:41, 3:44, 3:53, 3:55, 3:53 Able achieved HR zone. Pace at higher end probably due to few days of rest.
Thu (Jun 25 15)		10 kilometers	1:05:33 min	6:33 min/kilometer
	Recovery
Fri (Jun 26 15)		18 kilometers	1:37:44 min	5:26 min/kilometer
	Medium-long run, Notes: Followed behind a veteran after out from Botanical Garden and the pace become less than 5/min. Leg was not so fresh after Tues interval run.
Sat (Jun 27 15)				5:26 min/kilometer
	Notes: omit run due to tiredness.
Sun (Jun 28 15)		26.2 kilometers	2:12:00 min	5:02 min/kilometer
	Marathon-pace run, Notes: Weather was hot, windy at certain section and leg was a somehow tired. Attempted to replace last week marathon-pace that was omitted due to sickness. However pace was unable to pick up and heart rate can merely achieve the lower end of HRR. Feeling difficult to pick up pace - might be due to interval or drop of fitness. However, whether the run end up as a faster pace long run instead of marathon race pace run, it still fall into inteded heart rate zone and perhaps provided little benefit of training. Marathon-pace section pace range between 4:30/km to 4:57/km
		2.3 kilometers	18:21 min	8:07 min/kilometer
	Cool down

• 	Run Distance:	84.5 kilometers
  	Run Time:	7:51:58 min
  	Total Time:	7:51:58 min

Post-Seoul: Giving back to life

It's been 3 months post Seoul Marathon.

After the race, I've decided at least for a few weeks, give some thought to the life that I've been living in. I have not been looking at it serous enough. Day in, day out, I'm lucky I'm still breathing and have a stable job. However, this is not permanent. Have I not think of it too long already, my life?

It all started as a hobby, then a routine, then a chase of target. It then conflicted with work, getting into stresses.
And now what?
I've come to a conclusion (at least at that moment), that to spend one season at least not look at training too seriously. Instead, if condition needed, give some consideration to work, family, friends, and future.

And so on end of April, I moved to new place, with a more proper living condition.
I started building up mileage after 2 weeks of total rest, and started another training cycle on 20th April. However, this time everything was easy. 6 days/week, max ~110km/wk, pace was all at the slower end, some recovery even at 7:00/min.
Registered Adelaide Marathon that will be happening on 23 Aug 2015. However, there's no pressure this time. It will be a good try just to stick at a pace and see how it goes. It will serve as a running vacation - although I'm not too sure how to spend days there yet.

Now, while still trying to settle few things for the new place, 8 weeks been running into the training cycle. Next, will be seeing what's next for work.

Surprisingly, days went by easier when one not hoping for too much.
It's half way through 2015 again, everything was just like yesterday.

Just get the news of a running friend Jinji was injured and warded during a run in Lumut. It is a disturbing news. It am unsure of the condition that cause this to happen. However, I do have a few near missed experience myself in some smaller scale community race. Personally, I think organizer should put runners safety as the top priority and put it at the highest standard. I hope he'll be ok and recover soon.

Wish everything goes well.

Posted the training week -17 to -11 as below:

Week -11 (06-01-15 to 06-07-15)

Day		Distance	Time	Speed	Route
Mon (Jun 01 15)
Tue (Jun 02 15)		16 kilometers	1:19:27 min	4:58 min/kilometer
	Lactate threshold, Notes: w 8km at tempo pace, target HRR 77-88. It was drizzling at the start. Been raining in the morning. Some part of the field was muddy and traction was poor. Began tempo run at HRR77 and gradually increase to HRR89-90 at the end of the run. Not feeling too exhausted through out the run probably due to lower temperature. The limitation were the legs. Pace was quiet consistent at around 4:15/km for first few km, which is the good part. Increased intensity at the last 2 km as seemed able to take it. Consider a satisfactory run. Splits; 4:14, 4:15, 4:14, 4:15, 4:14, 4:12, 4:07, 4:08
Wed (Jun 03 15)		23.2 kilometers	2:03:31 min	5:19 min/kilometer
	Medium-long run, Notes: Kristal-botanical garden small loopx9-youth park-Padang Polox6-Rose-Kristal Leg was not too tired though after yesterday tempo run. Pace was faster at the start at botanical, a few km was around 5:00/km, which is rare for this cycle of training. Tiger joined me at the last 2 loops at botanical and had some chat. Pace was then slower for the rest of the run and quiet tired at the end.
Thu (Jun 04 15)		8 kilometers	54:07 min	6:45 min/kilometer
	Recovery, Notes: Very slow recovery after 2 days hard run. Leg was tired too.
Fri (Jun 05 15)		18 kilometers	1:43:01 min	5:43 min/kilometer
	Medium-long run, Notes: Kristal-Botanical small loopx6-Youth park-Padang Polo x 3 - Rose - Kristal Leg not yet recover. Trying to sustain to the end. An 5:15/km feeling was actual 5:40/km pace. Count my steps to finish the run.
Sat (Jun 06 15)		11 kilometers	1:07:20 min	6:07 min/kilometer
	General aerobic, Notes: It was a recovery pace though it was a general aerobic run. The legs was still tired and I took it easy.
Sun (Jun 07 15)		34.2 kilometers	3:02:17 min	5:20 min/kilometer
	Long run, Notes: Kristal-Gurney drive tru and fro x 1-kristal-padang polo x 7 - Around St George x 1 - padang polo x 7 - youth park - botanical big loop x 1 - small loop x 1 - Kristal The 1st longer run for this training cycle. Legs not tired and recovered. Started at 7am and sun become strong and hot at the second half of the run, with burning sun towards the end. Hoever, pace was good at padang polo where average maintain around 5:05/km, while the effort feeling was actually 5:20/km. Possibly met with Dave was running barefoot at the same location - he was fast even with barefoot and didnt seems to stop at the time I leave padang polo. Pace dropped after leaving padang polo, partically because heading to jesselton, youth park and botanical garden with elevations. The hardest part in botanical when running the slope, and the sun was burning my skin. Things get better leaving botanical garden heading back. Gain back the momentum and finish with 4:45/km. consider a satisfactory training.

• 	Run Distance:	110.48 kilometers
  	Run Time:	10:09:43 min
  	Total Time:	10:09:43 min

Week -12 (05-25-15 to 05-31-15)

Day		Distance	Time	Speed	Route
Mon (May 25 15)
Tue (May 26 15)		13 kilometers	1:11:30 min	5:30 min/kilometer
	General aerobic, Notes: with 6x100m strides
Wed (May 27 15)		19 kilometers	1:41:23 min	5:20 min/kilometer
	Medium-long run
Thu (May 28 15)		8 kilometers	52:31 min	6:33 min/kilometer
	Recovery
Fri (May 29 15)		16 kilometers	1:26:09 min	5:23 min/kilometer
	General aerobic
Sat (May 30 15)		8 kilometers	55:04 min	6:52 min/kilometer
	Recovery
Sun (May 31 15)		24 kilometers	2:16:05 min	5:40 min/kilometer
	Medium-long run, Notes: Though it was shorter distance as compared to other long run, leg was tired. Effort of 5:00/km turn out to be 5:20-5:30/km. Tiredness could be due to dehydration, tiredness or poor diet. However I was taken 3 days off from work from Wed-Fri, lack of rest shouldnt be the reason. At 12th reach padang polo but at 2nd loop I already like to give up the run of the day. The tiredness was from the legs. Sustain heavily till the end.

• 	Run Distance:	88.07 kilometers
  	Run Time:	8:22:42 min
  	Total Time:	8:22:42 min

Week -13 (05-18-15 to 05-24-15)

Day		Distance	Time	Speed	Route
Mon (May 18 15)
Tue (May 19 15)		14 kilometers	1:09:54 min	4:59 min/kilometer
	Lactate threshold, Notes: with 8 km tempo pace, HRR 77-88. Was feeling fairly tired, and feeling fluish. However still head out for the run as didnt want to miss a tempo run and to sustain while I still can. Weather was usual evening humidity. Run based on exertion. It was surprised that the km that I feel slower was the faster on during the run. Splits: 4:18, 4:23, 4:17, 4:10, 4:09, 4:09, 4:14, 4:18
Wed (May 20 15)				4:59 min/kilometer
	Notes: Omit run due to fluish and tiredness.
Thu (May 21 15)		11 kilometers	1:08:48 min	6:15 min/kilometer
	Recovery
Fri (May 22 15)		19 kilometers	1:48:43 min	5:43 min/kilometer
	Medium-long run
Sat (May 23 15)		8 kilometers	54:42 min	6:49 min/kilometer
	Recovery
Sun (May 24 15)		29.2 kilometers	2:26:11 min	5:00 min/kilometer
	Marathon-pace run, Notes: w 16km at marathon race pace HRR 73-83 Run in the morning, weather fine, started with cooling, moderate humidity and sunny at the end of the run. Leg was not really tired and omitted Wed medium-long run. Started with pace 6:00/km and slowly picked up. The pace not able to pick up. First few km of marathon-pace run was unable to pick up the pace. Probably not used to the intensity and the leg turn over. Been running at a slower end of pace. Pace was easier to handle than last m-pace run due to weather. Body accommodate to the intensity after a few km. HRR from around 70 increased to 79 then around 82 towards the end. Althought most of the distance was achieved at 4:30/km, but based on the feeling and HRR it was a good train. Tired but not too much after the run and feeling refresh Splits: 4:41, 4:30, 4:27, 4:23, 4:29 hydration, 4:21, 4:21, 4:25, 4:25,4:20, 4:39 hydration, 4:27, 4:33, 4:27, 4:32, 4:22
		2.2 kilometers	14:21 min	6:24 min/kilometer
	Cool down

• 	Run Distance:	83.5 kilometers
  	Run Time:	7:42:39 min
  	Total Time:	7:42:39 min

Week -14 (05-11-15 to 05-17-15)

Day		Distance	Time	Speed	Route
Mon (May 11 15)		10 kilometers	1:03:21 min	6:19 min/kilometer
	Recovery, Notes: Run to cover mileage d/t Friday night shift.
Tue (May 12 15)		14 kilometers	1:18:49 min	5:37 min/kilometer
	General aerobic
Wed (May 13 15)		23 kilometers	2:07:04 min	5:31 min/kilometer
	Medium-long run
Thu (May 14 15)		10 kilometers	1:07:05 min	6:42 min/kilometer
	Recovery
Fri (May 15 15)				6:42 min/kilometer
	Notes: no run d/t night shift at work
Sat (May 16 15)		10 kilometers	1:05:42 min	6:34 min/kilometer
	Recovery
Sun (May 17 15)		29 kilometers	2:37:44 min	5:26 min/kilometer
	Long run, Notes: Kristal-p.polo x 7-around St George x 1 - p.polo x 7-youth park-botanical big loop x 1 - botanical small loop x 1 - kristal Started under 4pm hot weather. Sustain to the end. Pace faster at padang polo and drop after leaving padang polo.

• 	Run Distance:	96.09 kilometers
  	Run Time:	9:19:45 min
  	Total Time:	9:19:45 min

Week -15 (05-04-15 to 05-10-15)

Day		Distance	Time	Speed	Route
Mon (May 04 15)
Tue (May 05 15)		18 kilometers	1:38:22 min	5:28 min/kilometer
	Medium-long run
Wed (May 06 15)		21 kilometers	1:54:25 min	5:27 min/kilometer
	Medium-long run, Notes: Most pace below 5:30/km except start and towards the end.
Thu (May 07 15)				5:27 min/kilometer
	Notes: No run due to trip to outsation
Fri (May 08 15)		14 kilometers	1:10:54 min	5:04 min/kilometer
	Lactate threshold, Notes: w 6 km target at HRR77-88. Fastest pace was slower than those during 1st tempo in this cycle but pace was more stable than the first one. Splits: 4:07, 4:14, 4:16, 4:11, 4:09, 4:13
Sat (May 09 15)		10 kilometers	1:04:18 min	6:25 min/kilometer
	Recovery
Sun (May 10 15)		26 kilometers	2:20:20 min	5:24 min/kilometer
	Medium-long run

• 	Run Distance:	89.05 kilometers
  	Run Time:	8:08:19 min
  	Total Time:	8:08:19 min

Week -16 (04-27-15 to 05-03-15)

Day		Distance	Time	Speed	Route
Mon (Apr 27 15)
Tue (Apr 28 15)		11 kilometers	1:03:29 min	5:46 min/kilometer
	General aerobic, Notes: Run cut short from 13km to 11km due to tiredness at shin was moving room this few days and to meet friend.
Wed (Apr 29 15)		19 kilometers	1:44:48 min	5:31 min/kilometer
	Medium-long run
Thu (Apr 30 15)		8 kilometers	51:50 min	6:28 min/kilometer
	Recovery
Fri (May 01 15)		14 kilometers	1:26:39 min	6:11 min/kilometer
	General aerobic, Notes: Done at botanical garden. Ran big loops x 4. Pace was secondary but to concentrate on form and avoid of leg stress during downhill.
Sat (May 02 15)		8 kilometers	50:34 min	6:19 min/kilometer
	Recovery
Sun (May 03 15)		26 kilometers	2:13:20 min	5:08 min/kilometer
	Marathon-pace run, Notes: w 13 km marathon race pace - pace wrongly set at HRR77-88 which is tempo pace. Rain in the afternoon and weather was cloudy and not hot at the time I start. Toilet stop around 1-2km into marathon-pace. Althought refer the HRR for tempo run, pace wasnt faster - d/t weather, fitness not regain or tiredness? Splits: 4:41, 4:44, 4:52, 4:34, 4:36, 4:52 hydration, 4:37, 4:40, 4:43, 4:37, 4:30, 4:59 hydraton, 4:38
		0.8 kilometers	5:55 min	7:18 min/kilometer
	Cool down

• 	Run Distance:	86.87 kilometers
  	Run Time:	8:16:35 min
  	Total Time:	8:16:35 min

Week -17 (04-20-15 to 04-26-15)

Day		Distance	Time	Speed	Route
Mon (Apr 20 15)
Tue (Apr 21 15)		14 kilometers	1:14:24 min	5:18 min/kilometer
	Lactate threshold, Notes: w 6km tempo pace. 1st tempo of the training cycle. Target HRR 77-88 Fitness not back yet. Pace fluactuated Splits: 4:09, 4:13, 4:08, 4:21, 4:09, 4:17
Wed (Apr 22 15)		19 kilometers	1:46:09 min	5:35 min/kilometer
	Medium-long run
Thu (Apr 23 15)				5:35 min/kilometer
	Notes: No run due to left shin uncomfortable.
Fri (Apr 24 15)		14 kilometers	1:16:36 min	5:28 min/kilometer
	General aerobic, Notes: Left shin is ok.
Sat (Apr 25 15)		8 kilometers	51:46 min	6:28 min/kilometer
	Recovery
Sun (Apr 26 15)		24 kilometers	2:17:36 min	5:44 min/kilometer
	Medium-long run, Notes: Run at Penang. Pace gruadually pick up at Padang Polo from 5:50/km to below 5:30/km. This cycle training pace were all slower than the previous one. Went to botanical garden and ram 2 big loop and one small loop.

• 	Run Distance:	79.06 kilometers
  	Run Time:	7:26:31 min
  	Total Time:	7:26:31 min