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.

Pre-race: Adelaide Marathon 2015

I was not as nervous as previous oversea event for the week leading to Adelaide Marathon.

Probably due to a few reasons:

1) I have get used to the routine - the to-do list, the items to buy. I tried to get whatever needed whenever I drop by to hypermarket or shopping mall.

2) The expectation for the race is lower - I guess this is the main reason that I was not too stressful. This feeling got me since the start of the training cycle. The main aim is to complete the training cycle and if can to maintain the performance. 

Training been keeping at lower pace and yes, I guess this is the most complete training cycle I've completed so far, which is a good thing. 

However, would this low expectation lead to unpreparedness during the race? At this time of writing this, the answer is somehow yes. I'll leave this in the race report.

3) There's fewer planning for touring around Adelaide. I excluded some of the most popular attraction and made this trip easier / budget. Furthermore, there's no need to learn new language (e.g. Korean) to be there. 

Race week of training was done with recovery runs including one dress rehearsal. A dress rehearsal is good for me especially to know what I'm wearing is suitable for the race.

The only worry for me is the food before the race day in Adelaide. Where to get? Will it be suitable? Etc.

21/8/2015

Arrived in Adelaide 7a.m. from overnight flight. It was tiring. 

Getting to the city and accommodation was smooth. The public transport and the map were very reliable. 

While waiting to check in, I had a stroll to nearby groceries (Cole's in Central Market) to get food needed for this few days.

Nothing to do for the day except to prepare my lunch and dinner within few hours to be able to get to bed early.

22/8/2015

Woke up around 3:30 a.m. to get use to biological clock. 

The kitchen was closed until 6 a.m. so have to wake the night staff to open the kitchen. I guess he must be looking at me strangely feeling curious about this Asean got up early for the kitchen. In my heart I uttered that "Sorry but I'm going to do this again tomorrow."

Two main things today: recovery run and collect race bib.

It's very easy to navigate here by checking to Google map. It's a colonial city design by William Light (learnt this from the museum). The city was mapped into various section with street cross at 90 degree each other. On a fine day, one can see from one end of street to the endless of the other street. 

Therefore, it's not big problem to get to UniLoop for a run. Along the way, I get used to the route to Adelaide Oval. According to the information, it was one of the famous training ground for the runners. It was a 2.2 km loop with distance marker near or in the University area.

The loop just beside the road

Gloomy winter morning

After get back from running, shower and took a light snack to continue the second task: collect race bib.

The location was The Athlete's Foot store at Rundle Mall Plaza.  It's the shopping area and it's an easy walk. 

Rundle Mall area

I wasn't really comprehend the scale of the event until I've collected race bib. I learnt new things in each oversea race I took part in. In Rotorua, the finisher-T given out before the race. In Seoul, there's no expo (or held in other location) and the collection place was in a quiet office with no hassle and the detailed of the organizer. In Adelaide, all you have is as what you heard - "race bib collection".

Yes, a race bib. 

Once I entered the shop, greeted by the staffs, and I explained my intention. "Where did you choose to collect it?" One of the girls asked. "Here." I replied. "Oh well," as she picked up an A4 paper name list in table form, "What's your name?" I gave my surname and after a few try, she shook her head and I quickly gave my given name and pointed it to her. Relieved, from a box she picked up the race bib, handed to me and said "It's a marathon! Good luck!". 

A race bib? Yes, it is. I started to understand this is all I need to collect. Stand there I check the bib, my name, back of the bib with detecting chip. I must be frowning to much that the staff ask me is there any other problem? Luckily there's some other runners around picking up the pins, if not I'd leave the place without one.

While participating in an event, the goodies bag is not my concern. Nor a race-T or finishing-T (it's memorable if have but it's fine without it. For Adelaide Marathon it sold as merchandise). Some event provide designated luggage bag (like Seoul) but that's an extra as well. But I'm not comfortable when a main event without Event Details / or booklet. I was a bit worried without able to look at the details one last time in an official material.

Before I came out from accommodation I chat with a guest whom I saw him running in the morning and told him I was going to collect "race pack". I realized I've provided the wrong info now. And I realized this is an minimalist event, later I check also realize the prize was given to top three for each category (normally I check all about the event as past time in the race booklet before the race). In this marathon race day there's also hiccups like luggage storage not yet set up 30 min before the race, and race medal not enough for half marathon participants. However, I'd say the race route, direction and volunteer is perfect for me. There's no complain between the starting and ending point. It was a serious event with serious runners.

Usually my past time before the race was to take race pack photo, and read the booklet. However, the task was easier this time. Here you go with the race bib:

The afternoon and evening were also spent time cooking at eating. 

I made all my pre-race meal, due to worry of new food and also for the budget. However due to my cooking skills, it was a few days of suffer with plain meal. I'm not sure this is a good idea next time.

Went to bed early but as usual it took some effort to sleep every time before the race. 

Training to Adelaide Marathon week -2, -1 (Tapering week)

Tapering started last week with one tune-up race.

It was more relax but nervous week. There was different events lining up from Thursday to Sunday. Thursday was to help in a teaching, Friday drove to Putrajaya, spent a night then run KPJ Care For Life Run 12 km next morning, then drove back in the afternoon, to fetch brother to airport next day on 5am, and to meet Zi-shen at 7am for the long run. The week started alright but ended up taxing, especially after a race on Saturday and not so low intense long run on Sunday (due to running with cari friend zi-shen). Legs felt the effects. Runny nose for 2 days.

The tune-up race at Putrajaya was good to sharpen up body and mind, and get used to the pre race travel and routine. However, the race itself was unpleasant, despite the nicely constructed Putrajaya architecture. The direction was poor. It ran mostly along the path beside river with lots of junction but without clear direction. To make it worse, it shared with participants from other categories at the last 2-3km. Legs was not feeling good due to frequent change of direction, zig-zagging including running down from slope (because a direction suddenly appear far down the slope). However it was a good event for friends and families to have fun outdoor activities during the weekend. It has medical product goodies bags, lucky draws, iM4U freebies, zumba session, and the nice Putrajaya surroundings. How can one don't like all this?

As a comparison, race direction at Chung Ling Cross Country Run (tune-up race I participated early July) was perfect and amazing. Held among congested traffic and multiple turning in the housing area, However the volunteer and direction were so sufficient and efficient that it was like running in a major marathon event, no second thought of looking for direction.

Checking at the Adelaide Marathon route, it was not easy as well, with turning and twisting in parkland of Adelaide city, with some up and down hill, and do it twice (2 loops). Seeing the video, some route was narrow and even to cross a bridge. I need to get psychological ready to face any circumstances on the day. The bottom line, stick with the pace!

2 loop course at Adelaide City and Parklands

Mapmyrun map with elevation profile

Will be leaving soon on Thursday. As compared to few trips before, this one is the least prepared. I am blank and no much idea of the city. The main concern now still be the food pre race, and of course the performance of the day - to say I don't care at all would be a lie. However, I'll still take it as easy as possible and try to "indulge" myself in the run.

Adelaide Oval - another" memory footprint"

No one race is the same, Each run is special. Looking forward to line up before starting line at Adelaide Oval next Sunday for another great experience.

Week -1 (08-10-15 to 08-16-15)

Day		Distance	Time	Speed	Route
Mon (Aug 10 15)
Tue (Aug 11 15)		11 kilometers	1:03:36 min	5:47 min/kilometer
	General aerobic, Notes: with 8 x 100m strides
Wed (Aug 12 15)		6 kilometers	38:02 min	6:20 min/kilometer
	Recovery
Thu (Aug 13 15)		13 kilometers	1:09:55 min	5:22 min/kilometer
	VO2max, Notes: with 3x1600m at 5k pace target 3:54/min. Done with almost accurate timing and gauge by both feeling and watch although heart rate not up to the target zone. Splits of each 1.6km km/min: 3:53, 3:55, 3:54
Fri (Aug 14 15)	Omit run due to legs feeling uncomfortable
Sat (Aug 15 15)		10.1 kilometers	1:03:45 min	6:21 min/kilometer
	Recovery, Notes: omit strides due to legs ankle not feeling well.
Sun (Aug 16 15)		21 kilometers	1:50:40 min	5:16 min/kilometer
	Medium-long run, Notes: Kristal-strais quat tru and fro x 2-Kristal-Rose-Polox4-Kristal Went to join cari friends CYS and LPT for few km run at straits quay. Its good to have ppl run with sometimes.

• 	Run Distance:	61.09 kilometers
  	Run Time:	5:45:58 min
  	Total Time:	5:45:58 min

Week -2 (08-03-15 to 08-09-15)

Day		Distance	Time	Speed	Route
Mon (Aug 03 15)		8 kilometers	48:38 min	6:04 min/kilometer
	Recovery
Tue (Aug 04 15)		11 kilometers	1:10:53 min	6:26 min/kilometer
	Recovery, Notes: with 8 x 100m strides
Wed (Aug 05 15)		19 kilometers	1:39:31 min	5:14 min/kilometer
	Medium-long run
Thu (Aug 06 15)	No run. Tired from participate in teaching at other location.
Fri (Aug 07 15)	Move to Monday to travel early to Putrajaya
Sat (Aug 08 15)		1.9 kilometers	10:02 min	5:25 min/kilometer
	Warm up
		12.1 kilometers	49:24 min	4:06 min/kilometer
	Race, Notes: Scenic but very poor direction along the route. Theres many junction with not even one event organizer around. A few times need to stop down to ask and look for direction. Also ran wrong to the upper ground that need to run down through steep surface. Started out too fast and suffer at the rest of the distance. Another reminder to stick to the pace always.
Sun (Aug 09 15)		27 kilometers	2:12:45 min	4:55 min/kilometer
	Long run, Notes: Kristal - Botanical small loop x 1 - big loop x 1 - small loop x 1 - Rose around Rumah Peranginan one round - Polo x 11 - Rose - Kristal Cooling weather. Ran with qiyan for first 10km. He completed his last 10km of 30km of long run. Pace with people thus pace was faster. Maintain 4:50-5:00 pace at Padang Polo and back. Overall pace was fast might due to yestrday race or lower mileage this week.

• 	Run Distance:	78.97 kilometers
  	Run Time:	6:51:13 min
  	Total Time:	6:51:13 min

Training to Adelaide Marathon week -5, -4, -3

Another 3 weeks and it was tapering weeks followed.
This training cycle past by smooth as unnoticed.
It's all good until now that didn't have injury that interrupted the training.

No much plan for the trip but nervous.
Not much anticipation but hope to see how the training translate in the real race.
Notice that while running for a certain time target (even in training, aiming for a certain pace), it is unavoidable to try to "steal" the faster pace and say "may be this is pace for today". It need certain persistence to stay at lower pace and convince yourself that you are not able to handle the faster pace you have just achieved in the past few km in the early of the run.

Yesterday (1st Aug 2015) was also the day that Tokyo Marathon 2016 opened for registration. The theme is RUN as ONE. Respect the Japanese that always able to come out with a nice and high spirit theme. This is the first time I register for popular event with a lottery system. Sitting in front of computer waiting for the countdown. At the 1st second past 9a.m. (Japan Time 10a.m.) I clciked the registration button, and it was already hard to enter the site. A few attempts I success to enter one or two pages, then disconnected again. Without reasons my heart was pumping and breathing was heavy. After 20 min of trying, with duty at 10am, I stopped and rush to hospital. I literally was running from one point to another. Finally done it before start working and had a peace of mind.
Lottery results will be out end of September. Hope there's be good news.

So the past 3 weeks was good in term of training. Pace has become better probably due to the sharpening. Finally it's tapering week again. It's time to revise back how to make use of the tapering weeks. Training can have any time, but tapering week doesn't not come by easy.

Week -4 (07-27-15 to 08-02-15)

Day		Distance	Time	Speed	Route
Mon (Jul 27 15)	Rest
Tue (Jul 28 15)		18 kilometers	1:38:34 min	5:28 min/kilometer
	VO2max, Notes: with 5x1200m at 5k pace, target HRR 91-94. The run scheduled at Wednesday but brought it to Tues to arrange a possible meeting on Thurs. Leg was not so tired although after Sat time trial and Sun long run. Able to maintain the effort although unable to reach target HRR. Target HRR achieved around last 2 sets towards the end. Partly because feeling already at the 5k effort and pace. Splits pace/km for each 1200m: 3:54, 3:51, 3:48, 3:48, 3:49
Wed (Jul 29 15)		23 kilometers	1:56:48 min	5:05 min/kilometer
	Medium-long run, Notes: Tried to maintan 4:50-4:55/km at second part of run.
Thu (Jul 30 15)		11 kilometers	1:09:05 min	6:16 min/kilometer
	Recovery
Fri (Jul 31 15)		13.8 kilometers	1:18:25 min	5:41 min/kilometer
	General aerobic, Notes: with 8x100m strides
Sat (Aug 01 15)		11 kilometers	1:09:34 min	6:19 min/kilometer
	Recovery
Sun (Aug 02 15)		32 kilometers	2:37:17 min	4:55 min/kilometer
	Long run, Notes: Kristal-Gurney Drive-Esplanade-Gurney Drive-Kristal-Rose-P.Polox7-Jesselton-Youth Park-Botanical garden big loopx1-small loopx1-Kristal Nice and cooling weather contribute to a enjoying run. Was hard to wake up at first. Started with sluggish steps but went smooth after 3km when body warming up. Able to maintain the pace at most of distance. At second part maintain most pace around 4:55/km and able to maintain exertion at youth park elevation and botanical garden hill and still feel strong. The last 30km long run before taper down.

• 	Run Distance:	108.85 kilometers
  	Run Time:	9:49:43 min
  	Total Time:	9:49:43 min

Week -4 (07-20-15 to 07-26-15)

Day		Distance	Time	Speed	Route
Mon (Jul 20 15)	Rest
Tue (Jul 21 15)		14 kilometers	1:17:16 min	5:31 min/kilometer
	VO2Max, Notes: with 5x600m at 5k pace, target HRR 91-94. Splits pace per km for 600m: 3:54, 3:52, 4:01, 3:49, 3:44
Wed (Jul 22 15)		23 kilometers	1:55:55 min	5:02 min/kilometer
	Medium-long run, Notes: Started with a bit tired leg due to yesterday interval. However the pace was actually faster than I thought. It could be due to better weather today of low humidity. At botanical garden leg was feeling fresh and strong and the pace was faster than I feel, achieved around 5:05/km when I thought it was 5:10/km, then it turn to become 4:50/km. Then was pacing with few runners then paced back by people and the pace got carried away up to 4:35/km. Not my type of run but surprisingly I was able to made it without really feeling the stress. Luckily the pacing session not last long and finally leave botanical garden to run at own pace and effort, with pace around 5:00/km. Something must have caused this I just dont know which one, Is it the shoe retired ghost, the weather, the sharpening from the race and interval?
Thu (Jul 23 15)		10 kilometers	1:03:41 min	6:22 min/kilometer
	Recovery, Notes: with 6x100m strides
Fri (Jul 24 15)		8 kilometers	52:39 min	6:34 min/kilometer
	Recovery
Sat (Jul 25 15)		8 kilometers	32:07 min	4:00 min/kilometer
	Time Trial, Notes: Did time trial as unable to find suitable event as tune up race. Was wary at first if unable to maintain the pace till 8 km. Was even thinking of stopped at 5km as not feeling strong. Notice that whenever theres a time limit in head then lots of guessing and uncertainty. This happened for tempo run and marathon pace run but time trial and tune up race gave the most stresses. Splits: 4:04, 4:02, 4:01, 3:58, 3:57, 4:00, 4:01, 3:59
		1.8 kilometers	11:14 min	6:17 min/kilometer
	Warm up
		2.9 kilometers	19:50 min	6:50 min/kilometer
	Cool down
Sun (Jul 26 15)		27.2 kilometers	2:16:49 min	5:02 min/kilometer
	Long run, Notes: Kristal-Gurney drive-esplanade-gurney drive-Kristal-Rose-Padang Polox4-Botanical garden big loopx1-Kristal. Running was smooth after 3 km when body started warm up. Maintained around 5:00/km at first half, then 4:55/km at second. Leg was tired upon botanical garden big loop.

• 	Run Distance:	94.97 kilometers
  	Run Time:	8:29:31 min
  	Total Time:	8:29:31 min

Week -5 (07-13-15 to 07-19-15)

Day		Distance	Time	Speed	Route
Mon (Jul 13 15)		11 kilometers	1:07:23 min	6:07 min/kilometer
	Recovery, Notes: Bring Thurs run forward due to night duty. Leg was feeling soreness from the strength workout on Sat and Sun. However surprisingly the legs feeling fresh and urge to go forward. Could this be the carry on effect of the run during weekend.
Tue (Jul 14 15)		16 kilometers	1:31:17 min	5:42 min/kilometer
	Intervals, Notes: with 6 x 1000 m at interval pace, target HRR 91-94 target pace 3:54/km. Legs was still feeling soreness from the workout on weekend. First 4 km warm up was worry unable to complete the run. Unable to really push pace to push the heart rate esp during the start. However at least part of the section was fall into target heart zone. Not the optimal effort but its good to provide the stimulus. Splits min/km: 4:02, 4:02, 3:59, 3:54, 3:58, 3:58
Wed (Jul 15 15)		24 kilometers	2:02:21 min	5:06 min/kilometer
	Medium-long run, Notes: Kristal-Botanical small loop x9-Youth park-Jesselton-P.Polo x 6-Rose Ave-Kristal A feel good run. The soreness of legs is less and feel strong. Start slow gradually maintain at 5:00-5:10/km pace at botanical garden. Feeling strong. Made most of the distance after that below 5:00/km and finish strong. Could it be the using Launch that is lighter than Ghost? Or the excitement of Sat tune-up race? or effect of workout during weekend?
Thu (Jul 16 15)	No run due to night shift at work
Fri (Jul 17 15)		19 kilometers	1:40:39 min	5:18 min/kilometer
	Medium-long run, Notes: Kristal-Padang Polo x 6-Jesselton - Youth Park - Botanical big loop x 1 - Botanical big loop x 0.5 - Kristal Day after night duty. Body not fully rested from both night duty and this weeks trying to push training. Made a reverse route by going to padang polo first, and leave the hill at the back. Able to put some pace on the run but legs was more tired than pervious day. Got to take it easy.
		0.5 kilometers	4:05 min	8:41 min/kilometer
	Cool down
Sat (Jul 18 15)		11 kilometers	1:12:20 min	6:34 min/kilometer
	Recovery, Notes: Legs turn over feeling fast but pace was actually slow
Sun (Jul 19 15)		29.2 kilometers	2:18:37 min	4:45 min/kilometer
	Marathon-oace run, Notes: with 23 km at marathon pace, target HRR 77-88. Weather was cloudy and was drizzling in the middle to late of the run. Leg was tired at the start but try to push the pace. Pace became smooth upon entering USM doing the loops. Windy at certain section of the road so the pace was faster at one km and slow at another. Most of the pace was around 4:30/km and tried to maintain between 4:20-4:30/km. Heart rate was not able to move to the zone, mostly below HRR80. Legs was the limiting. The last marathon pace run and completed in a decent effort. Consider a good training day. Splits for marathon race pace: 4:41, 4:52, 4:40 hydration, with stop, 4:37, 4:29, 4:35, 4:25, 4:29, 4:28 hydration, 4:30, 4:23, 4:31, 4:20, 4:29, 4:34 hydration, 4:31, 4:22, 4:31, 4:22, 4:35, 4:36 hydration, 4:34, 4:20
		2.6 kilometers	18:29 min	7:02 min/kilometer
	Cool down

• 	Run Distance:	113.38 kilometers
  	Run Time:	10:15:11 min
  	Total Time:	10:15:11 min