Adrenaline rush

Counting down to SCKLM on this Sunday (29 Sept 2013), I feel the adrenaline rush merely by reading posts from my running friends on facebook. People has started posting up things, race day transportation, race venue, line up position, pacing strategy, etc.

There are group of friends that aiming for a target time (Program 330 the given name), and have been planning on this for some time. Seeing their day to day training up to today, I, even though not participating this time, feel the nervous and excitement for the them. 

I have a group of friends too will down to KL for the event and take as getaway from work. 

And running friends from the circles too will be running.

The race that postponed and is happening this weekend. Everyone has sharpen the sword and loaded the weapon. 

Seeing other people run and not participating is excruciating, especially the event that initially plan to take part in. Anyhow, the decision has made for myself, and I just have to accept.

Not forgetting Berlin Marathon is happening too on the same date.

I can't express my feeling more than wishing everyone good luck, achieving the target if any, and have a really great run.

a once famous success kid giving encouragement

Running can't stop

After the race was postponed, everything was like come to a halt.

No more training plan for next day, no more feeling nervous for weekend long run.

Mind get temporary "relief", like a loosen rubber band. 

However, I feel that once a person get into routine of life, it's hard to stop doing it.

Habit is a double-edged sword, it depends on what habit we want to develop into.

So, running can't stop.

Week of original race and week post of that some running still going on, just to let the body use to it, also to prepare for the next training cycle. More rest day in a week, which can take this day for strengthening work out and core body workout.  

Initial SCKLM Race Week (06-24-13 to 06-30-13)

Day		Distance	Time	Speed	Route
Mon (Jun 24 13)		10 kilometers	59:43 min	5:58 min/kilometer
	Recovery
Tue (Jun 25 13)	No run due to haze
Wed (Jun 26 13)		13.1 kilometers	1:09:42 min	5:20 min/kilometer
	Dress Rehearsal, Notes: Dress rehearsal. 13 km with 3 km at race pace.
Thu (Jun 27 13)		10 kilometers	58:51 min	5:53 min/kilometer
	Easy, Notes: The morning run of knowing postponement of the race.
Fri (Jun 28 13)		8.1 kilometers	45:27 min	5:38 min/kilometer
	Easy
Sat (Jun 29 13)		7 kilometers	35:47 min	5:05 min/kilometer
	Easy
Sun (Jun 30 13)		25 kilometers	2:02:12 min	4:53 min/kilometer
	Long run, Notes: A run to release stress of postponement of SCKLM.

• 	Run Distance:	73.21 kilometers
  	Run Time:	6:31:42 min
  	Total Time:	6:31:42 min

This week was struggle between run or not run due to haze. The situation is causing a lot of trouble to the people of this land. It's been years but no body seems to care of it once the situation is cleared. The race finally postponed on 27 June. Still out to run just to complete the schedule. On 30th did a fast pace run just to release the tension of the race. I guess I saw a national top marathon runner running at Padang Polo too that morning, but not very sure about that.

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Week 1 base running (07-01-13 to 07-07-13)

Day		Distance	Time	Speed	Route
Mon (Jul 01 13)
Tue (Jul 02 13)
Wed (Jul 03 13)		19 kilometers	1:29:28 min	4:42 min/kilometer
	Easy, Notes: A day that run out of pace. Todays run without look at pace, pace with one guy at Botanical Garden and he ran fast. The rest just go by effort but it seems putting too much. May be due to no run for 2 days, may be due to no training schedule to follow. But this should not done too often.
Thu (Jul 04 13)		8 kilometers	46:01 min	5:44 min/kilometer
	Recovery
Fri (Jul 05 13)
Sat (Jul 06 13)		13.2 kilometers	1:13:58 min	5:36 min/kilometer
	Easy
Sun (Jul 07 13)	Omitted run due to haze.

• 	Run Distance:	40.22 kilometers
  	Run Time:	3:29:27 min
  	Total Time:	3:29:27 min

First week for building up to next training.
With no hard session, the easy running pace become faster.
Will keep the pace steady and see how long this could go.
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Week 2 base building (07-08-13 to 07-14-13)

Day		Distance	Time	Speed	Route
Mon (Jul 08 13)		25 kilometers	2:05:30 min	5:01 min/kilometer
	Long run, Notes: Replace Long run on Sunday due to hazy weather
Tue (Jul 09 13)
Wed (Jul 10 13)		13.2 kilometers	1:08:37 min	5:12 min/kilometer
	Easy
Thu (Jul 11 13)
Fri (Jul 12 13)		16 kilometers	1:20:56 min	5:03 min/kilometer
	Easy, Notes: Botanical big loop x 5
Sat (Jul 13 13)		11 kilometers	1:04:40 min	5:52 min/kilometer
	Recovery
Sun (Jul 14 13)		30 kilometers	2:28:54 min	4:58 min/kilometer
	Long run

• 	Run Distance:	95.25 kilometers
  	Run Time:	8:08:37 min
  	Total Time:	8:08:37 min

Week 2 base building.
Although the weekly mileage was 95 km but Monday's 25 km was to substitute last Sunday long run.
2 rest days with a few easy run in a week.
Take this chance to have some training on drill, strides and leg speed.
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Week 3 base building (07-15-13 to 07-21-13)

Day		Distance	Time	Speed	Route
Mon (Jul 15 13)
Tue (Jul 16 13)		13 kilometers	1:09:22 min	5:20 min/kilometer
	Easy
Wed (Jul 17 13)		20 kilometers	1:38:19 min	4:55 min/kilometer
	Easy
Thu (Jul 18 13)
Fri (Jul 19 13)		19 kilometers	1:35:52 min	5:03 min/kilometer
	Easy, Notes: Botanical big loop x 6
Sat (Jul 20 13)		11 kilometers	1:02:17 min	5:39 min/kilometer
	Recovery
Sun (Jul 21 13)		30 kilometers	2:27:40 min	4:55 min/kilometer
	Long run

• 	Run Distance:	93.06 kilometers
  	Run Time:	7:53:30 min
  	Total Time:	7:53:30 min

Week 3 base running.
Without fast session such as tempo and interval, the pace of easy run tend to be on a fast side.
It's normal, I tell myself, it's not that the fitness has improve, so don't get too excited about that.
For now, it's important to learn how to remain relax and maintain a good pace.
And without getting into injury weeks after that.
Sometimes it's rewarding, without looking at the pace at each km, and let it become a surprise at the end of the run.
Sometimes by letting the body cruise it's own pace, we got surprise how it can perform.

Few weeks to go for free and easy running, should take this chance to calibrate the body for next train.

The race is postponed - SCKLM 2013

1 hour ago I woke up and do usual preparation for the training, and getting nervous when Sunday comes near, without knowing that a news is waiting to be disclosed.
As I turn on the computer and log on to Facebook, I got a few "new events", which seldom hit that number. Something might have happen? I got a bad feeling.

However, I didn't check the news straight away as I was checking on AIMS website for confirm date of Fubon Taipei Marathon 2013. And when I scroll to June and saw a line cross over "Standard Chartered KL Marathon" with words noted "Reschedule to 29 Sept", shocked and confused and recalled the news saying that the organizer would decide on the race day yesterday night. And this might be true.

Went back to Facebook. And the bad feeling was right.

This is not official but how it posted on SCKLM Facebook page:

"Dear runners, 

It is with much regret to announce that the Standard Chartered KL Marathon 2013 has been postponed till 29 September 2013. This postponement is unavoidable as the haze situation, while getting better still poses a health risk. 

An official statement will be released to the media tomorrow."

link here


Staring at the news, and cross checking all the post on facebook (and obviously all the news come from here, I was just doing some nervous action of unacceptable), and read the replies and comments to find some clue on what can I do next.

Given the haze condition recently in Malaysia, it is anticipated that the race might be postpone.
This few days were spending time looking at the weather and hope things will get clear.
I guess most of the people was hoping something will happen to allow the race to go on, as preparation have been made. However, in condition like this hoping is all can do.

So?
So what is certain now?
The first thing come to mind is, I won't run a marathon this Sunday. Months of preparation, while grinning my teeth and feeling down in heart, now have to put in the deposit. But I can just say keep the training into the aerobic development. The training might lost, change, and the next time could be not the same with this time. Whatever it is, it is not this time.

Whether will I run on 29 Sept? Probably not if I register for another race on December.
So this sum up for the running activities for my first half year.

Thinking back, the race is just a platform to test the training that have done.
Certainly it is a lost for not able to know the results, and it's good and important to know where the fitness stand right now.
However, the journey that lead to the race is what that counted.
I've done training, with my best and I've tried.
Even without the race, I still feel contented with months of training.
Consider the race is done, I guess now it's time to look forward for the next training.

Image of hazy KL skyline (from thestar online)

Training to SCKLM 2013 - Week - 1 - Critical

Week -1 (06-17-13 to 06-23-13)

Day		Distance	Time	Speed	Route
Mon (Jun 17 13)	Omitted
Tue (Jun 18 13)		13 kilometers	1:10:18 min	5:24 min/kilometer
	General aerobic
Wed (Jun 19 13)	Omitted
Thu (Jun 20 13)		8 kilometers	47:03 min	5:52 min/kilometer
	Recovery
Fri (Jun 21 13)		14 kilometers	1:16:11 min	5:26 min/kilometer
	Intervals, Notes: VO2 max 14 km with 3 x 1600 m at 5k pace, rest 50-90 between sets. Target: 3:54/km Rest time: 4:58 Splits: 3:57/km, 3:49/km, 3:49/km The last two sets is exactly the same duration 6:07.0, 6:07.0. I guess this is a lucky day.
Sat (Jun 22 13)		11 kilometers	59:36 min	5:25 min/kilometer
	General aerobic, Notes: with 8 x 100 m strides
Sun (Jun 23 13)		21 kilometers	1:45:05 min	5:00 min/kilometer
	Long run, Notes: Weather is little bit hazy today. Its good to have run a few even splits in between.

• 	Run Distance:	67.1 kilometers
  	Run Time:	5:58:13 min
  	Total Time:	5:58:13 min

This week consider a critical week for me, extending from the event to face last week.

In the time of stress I talk to a friend about how I am chasing with the time for tasks and at the same time worry for the training, just to air out my problems. And the reply I got was, "running is just for health", "fame and recognition is just secondary", alright, I know I've talk to one that don't quiet understand the journey of running I've taken into. This is very devastating. Runner friends (or understanding one) will probably say "it's ok" "slow down" "It'll be fine". But to put it as "this is for health" and "this is for fame and recognition" is totally different. For me, at this moment of life, running is not merely "for health", but a matter of "well-being". And certainly, it is never for "fame and recognition". For amateur runners, I guess no one run and train for that. In reverse, what I like about running is that the measurement is not with others, but with own self. After talking to that friend, it took me some energy to regain myself back to continue my tasks on hand. I guess support in life is really important, no matter in day to day work or running.

Omitted recovery run on Mon and Wed so can complete the tasks.
Altered Interval on Thurs to Fri, which turn out Interval, general aerobic run and long run in 3 consecutive days. Which could be not good for the tapering and recovery.
Due to the haze, I could feel the breathing is a little bit heavier than during the weather was normal.
The API recorded in Penang on the day I run is about 70. However, haze start to get worse here since yesterday (24 June 2013) and I guess might need to skip a few run.
Hopefully rain will come tomorrow as forecasted.

Training to SCKLM 2013 - Week - 2 - encounter with very strong wind

Week -2 (06-10-13 to 06-16-13)

Day		Distance	Time	Speed	Route
Mon (Jun 10 13)		10 kilometers	1:03:02 min	6:18 min/kilometer
	Recovery
Tue (Jun 11 13)				6:18 min/kilometer
	Intervals, Notes: VO2 max 14 km with 5 x 600 m at 5 k pace, jog 50-90 interval. Target: 3:54/km Rest: 1:52 Today did a wrong workout with already tired leg. It was suppose to be 14 km with 5 x 600 m interval, however forgot to start the timer at the first lap, realized it only after rushed for 800 m and Garmin didnt beeps, only to start timer to continue 600 m with a much tired leg. The 800 m that run without timer cause a straight line from the location timer stopped to timer start. Later on, miscalculated the number of lap, and ran one more 600m at interval speed. It means todays training included 1 x 1400m, and 5 x 600 m. The focus is not there today, it could be due to running at another route that not usually run during this training cycle. Awaiting to see the leg condition tomorrow before the medium long run.
Wed (Jun 12 13)		23 kilometers	1:58:34 min	5:09 min/kilometer
	Medium-long run
Thu (Jun 13 13)		11.1 kilometers	1:05:38 min	5:55 min/kilometer
	Recovery, Notes: Run in the day that storm hit Penang very badly. Half way the strong wind came, saw trees fallen down and block cars. Stop by to see what can help. Run and stop to complete the run
Fri (Jun 14 13)
Sat (Jun 15 13)		2 kilometers	11:04 min	5:37 min/kilometer
	Warm up
		5 kilometers	19:33 min	3:54 min/kilometer
	Time trial, Notes: 5K time trial. Not in the good form. Lots of dateline to meet and not been sleeping and eating well for past few days. Leg instantly tired at the first KM. Hold hard to finish the run.
		2.2 kilometers	15:06 min	6:48 min/kilometer
	Cool down
Sun (Jun 16 13)		27 kilometers	2:17:44 min	5:06 min/kilometer
	Long run, Notes: The weather turn gloomy at 4 something in the afternoon. Out to run and appparently its haze

• 	Run Distance:	80.33 kilometers
  	Run Time:	7:10:41 min
  	Total Time:	7:10:41 min

Entering 1st week of 3 weeks tapering week.
Everything seems to be in place. Slowly tapering, rest well, enjoy ease of mind without hard training, and anticipating for race day.
However, things always won't go as it is.

It's been rainy day for first few days of the week.
On Tues, Padang Polo was wet due to rain, so I changed to Jalan Biggs for interval.
A wrong use on Garmin cause me to run a wrong interval than schedule. And the running road with one junction in the middle that required to slow down to check for traffic and make a slight turn cause leg to be painful.

On Wed, night after a much satisfied medium-long run, received a notice to have decision to make and some serious dateline to meet. Everything tensed up from that night onward. Limited time, and it involve very tedious arrangement and research. And all lead up to the race week.

The brain was occupied with problem, stress, arrangement and frustration.
Heading out in a bad weather on Thurs for a recovery just to clear the mind. The wind became so strong and  I hid beside a pondok, only to see some trees was fallen and block the road behind me. Standing at the place to see what can I help. After things seems settle, I continue to padang polo, without particular reasons. The wind was strong at padang polo, that the tailwind make me feel like flying, and the headwind freeze me from moving forward. At least it was an open area that I can have clear vision. Running time was 1:05 but spent around 1:35 on the road.

No run on Fri as yesterday run in strong wind cause some leg tiredness. Also because of the datelines.
Weather was so calm after the storm.

Out Saturday for time trail just to complete the schedule. I have totally forget that I has been training before for run. As if the body has forgot "running" been happening for past few months. I knew I was running, but the feeling was so detached from my mind and "the feel of run".

This is not doing good for tapering.
However, knowing that this won't be settle for one or two weeks, I'll just have to carry myself very carefully.
Give and take, one step at a time... this is what I heard.
I guess I need to apply it now.