Race Report: Seoul International Marathon 2015

Date: 15/03/2015
Time: 08:00 a.m.
Type: Run (Race)
Distance: Full marathon (42.195 km)
Official Time: 2 hr 59 min 35 secs (avg pace: 4:15 min/km)
Shoes: Brooks Launch (3rd pair)
Race Route:

Seoul International Marathon or known and Dong-A Marathon was one of the oldest road running event - it is 86th this year. It is a fast course - with the course record of 2:05:37 and top three results of 2:06 followed by next three of 2:07 on year 2014. It of course attracted world elites with attractive prize. This including a 2:04 marathoner this year, and also Japanese citizen runner Yuki Kawauchi. It is said that Yuki Kawauchi was tried to improve his PB of 2:08:24 that achieved on the same course on year 2013. 

The pacer group is impressive. For group A, there's pacer every 20 minutes gap starting from 2:50, followed by 3:00 and 3:20. For group B and onwards, there's pacer every 10 minutes gap starting from 3:30.

This is a point to point course, starting from Gwanghwamun square and ended at Jamsil Olympic Stadium.

The elevation profile is friendly. Consider a flat course with some very mild elevation. Together with the weather, this course is one a the choice for setting a better results.

15 Mar 2015 - Race Day
400 a.m. - Wake up
430 a.m. - Breakfast (4 breads, one cup hot chocolate)
500 a.m. - Rest, short nap
645 a.m. - Changed
715 a.m. - Jog to race venue as warm up. Arrive at race venue, deposit luggage, toilet and continue with 10min stratching and 5 min run.
745 a.m. - To starting area
800 a.m. - Elite group start
808 a.m. - Group A start

The start
It was a chilly morning. There's already groups of people there when I arrived. However, I didn't feel the place to be crowded. It could be the venue is the vast opening and have provided sufficient station for baggage drop and toilet. Everything was smooth. 

I found my own spot for warming up and some stretching. At the same time there are aerobic exercise going on. Korean female aerobic teachers standing on a higher stage beside the road (several groups so that participant don't have to squeeze in front of one group only) professionally leading the crowds. However this is not my time to explore it. After having enough for warm up, I headed to my starting zone. 

Surprisingly, at 7:45am there were no people gather at the starting line, no crowd. The aerobic still going on. I continued some stretching and groups started to form after the aerobic warm up finished. This was the first time I stand near to the front that able to see how a race start. The zone I standing in (Zone A) was further separated with elite runners zone. I could see the elites warming up in the zone and that was just cool. The first time I see elite runners warming up in action. Somehow one will try to peek if what they done are different, or any secret that can be learnt. As if by seeing them we can absorb some special ability for our benefit.

At around 8 am, with the fired of starting gun, the race started with elite runners going out first. Camera started to roll, helicopter ahead following the elites and left whole crowd of us watching. Not much of cheers. Just.like.that. Peace. Only I realized that everything for us will start later. What followed was introduction of important people on the stage and speech and cheers of countdown. 

It was until finish the race I realized that each zone was started separately with 3-5 minutes interval. It means more time to stand in the chilly weather for the later groups.

The first 10 km (40:44 min, cumulative pace 4:04 min/km)
According to race record, I started the run at 08:08:34 a.m. "And so I was running in Seoul street", I was thinking. I started to run. Hand and feet was numb. Screening on my shin, no pain. I was unable to gauge my feeling under the weather, the coldness and the rest I've taken. What pace am I in? At 1st km, Garmin reported a 4:03/km pace. Alright, I could stay at this feeling.

My spibelt was not put on properly and it was bouncing up and down during 1-2km. I spent plenty of time adjusting it while running and it gave me a bad feeling for the rest of the race. This is the consequence of not having a dress rehearsal. I took out 2 pack of gel and hold it in hand and the problem solved. It was around 2 km. 

At 3km Garmin recorded a 3:58.8 min/km. I was shocked, this was almost my interval to tempo pace and am I going too fast? But I was not having difficulty moving down the road. Is this what I can handle in this climate? or it is adrenaline surge that will cost energy in the end?

Slowed down a bit and I done 4th km at 4:03 min/km and 5th at 4:02/km. 

Still I was thinking should I hold down the pace to my planned pace of 4:08 min/km - 4:13 min/km. Is this the "perfect day" that people said of, or this is suicidal? This is so tempting. The 2h 50m pacer just past by. I dropped a group after the water station and a gel. But I was still in front of my target time. I was feeling good as if I can continue up to the end.

The pace got slower from 5-10 km range from 4:06-4:07/km, with one exception of 3:58.5/km at 8th km. I completed the 10 km at 40:44 min and took another gel at water station.

10 km - half way (1:26:45, cumulative pace 4:07 min/km)
The water station here was impressive. We'll first approaching elite runners booths (numbered and a lot) then followed by participants table. There were whole stretch of tables and everyone was moving fast. Not much crowd nor hassle. This is my image of South Korea since the day I arrived, everything is in the fast lane, no one wants to slow down others nor to be the slowed down. Of course, not to forget that this is also a IAAF Gold Label event which comply with certain standard. 

In this race I reminded myself to use sponge to cool myself down. I've always wanted to do it but forgot. Although it's in such a cold weather, still I find the water sponge really help to keep myself awake and refresh. In this race also I took the gel with water to reduce chances of side stitch. All of this is including deciding the early pace, are the race experience that I lack of. 

I could not remember much of this section. It was not too difficult and I was just maintaining the pace and keeping up with groups. I couldn't recognize the surrounding as well. I remembered running along Cheonggyecheon stream and the rest was building and traffics. There's not much spectators but that's alright. 

The pace of this section range from one fastest at 3:55.1 min/km at 13th km (I don't know what I was thinking) to 4:15 min/km at 16th km (mild elevation). I guess I was still bargaining with myself what pace to keep with. I drank only water but not gel at one of the station in this section due to feeling tiny unpleasant feeling of stomach. At each water station, the earlier group will departed and I joined another group from behind.

I feel that the faster pace is somehow the results of keeping up with other runners. I thought of following a group to help the pace. At some point of run there was runner that I'd like to took over with, but not allowed by being blocked or speeding up of that runner. There was this competition within competition. I was just racing with myself thus not much pressure for that. Imagine those top runners who compete for placing, that is the real tough work that unable to understand by ordinary people like us. To them, this is a game. Not only to have extraordinary ability to run that timing, but to gauge it to win the race against others. That is the real battle field.

In a race there's always nice to find a people or friendly to pace with. At one point of the run I ran side by side with a Korean that offer me a nose drops. That's kind of a special offer and I appreciate it. He spoke to me in Korean and but I was ashamed that not able to reply him. Well I would like to thank him here. 

The half way done at 1:26:45 with a dropped pace but still ahead of my target time.  

Halfway to 30 km (2:04:35, cumulative pace 4:09 min/km)
After crossing halfway point, I started to feel some slow down or hard to keep up. There's some spike from 25-27 km where I done from 4:18-4:20 min/km, I was still run some pace below 4:10 min/km, but average pace was around 4:15 min/km. The leg start to feel some tiredness and I started to get worry. However, due to the initial surge I'm still in the target zone. 

After 30 km - the real marathon starts here
After crossing 30 km mark, I suddenly feel myself getting worse. This section was mild elevation toward a larger elevation of the bridge. However the elevation was so mild that it was literally flat. I encountered the same "emptiness" after 30 km during SCKLM 2014 last year.  Was this psychology or the real wall? I told myself - concentrate and focus. The real race has just begun.

I done 31th km at 4:31/km. I then beat myself up to to gain back the pace and says it'll be ok after the bridge at 35th km. The rest of the distance done not faster than 4:20/km, with 4:43/km moving towards the bridge - the second slowest pace of the run. After the bridge I said the difficult part now is over, let's put in the pace and I forced myself up. It did improve the pace with 37 km done at 4:16/km, a close to sub-3 pace, but I never went back to the pace again after that. 

With target time still in hand but body terrible tired is really a torture. I checked the time regularly and saw time closer to 3 h bit by bit. The body was tired, the leg was unable to gain speed. I never felt so difficult in running a marathon before. Not even the first one. The past two races, after overdue the 3 h expectation, I somehow took the race a bit easy. But not this time. I truly understand now all the words I read - the race doesn't start till 30 km, the wall, etc. I thought I already (or almost) know what a marathon is but now I realize I actually never been there. 

It was really torture, difficult and excruciatingly "painful". The "pain" isn't really some inflicted wound or stabbing into the muscle, but it is from within. At one point, I was feeling myself so week that I feel my heart was pumping weak. I was so struggle between slowing down and keeping up. I wanted to survive till the end, that's all I have in mind at that moment. At somewhere around 39 km, I was so tired that my hand unable to hold upright, or even hold my fist. I decided to swallow down one pack of gel without any water. Literally eat it chew it taste it inside my mouth and I couldn't care whether if it was smeared around my mouth or not. I was like a hungry ghost yearning for food. It was such a terrible condition. Luckily it worked, I felt better and turn a bit awake. At 40 km, I down the last gel with water.

Checked the time at 40 km, I might still have the chance, or not. I might be able to done it by GPS watch but I know the distance markers was a few hundred meter more. And, I didn't see the sub 3 pacer passed me over yet. I use the energy I have to run forward, merely avoiding myself shutting down.

Approaching the stadium, people passing me by one by one. I'm not saying one or two, it was one by one by one, not really big gap between the interval. These people are people running with full speed, sprinting, bouncing through, forward, in the time frame of sub-3 marathon. So this is Seoul? The real big city event?

The final
Finally I entered the stadium. "Almost there", I said. I tried to make myself feel as good as possible running around the track towards the end. I saw the digital clocked, but it was not anything below 3, consider the clocked start counting when the elite runners went out. 
With all my excitement, I crossed the finished line at 03:08:xx, and the Garmin stopped at 02:59:39. 

Finally, I done another race again, I told myself.
Regardless the results, I wanted to treasure this moment as much as I can.
This short journey that I fought within myself.
This spot behind the finishing line, where all the training is done for.
I looked around, lots of people around.
Runners talking and congratulating each other. 
There were people collapsed and brought away in ambulance.
After stopping, I was coughing, and continue to cough.
It doesn't matter anymore, because I was here.
The job has done. At the meantime, no more worry for training, injury, sleep or food.
It is just the moment right now.

Finisher hanging around finishing point

Camera rolling. Spectator watching.

After the race
I stayed behind the finishing line for a while, refused to go away, wanted to cherish this moment more. Took some photo, selfies and ask Korean people to take photo for me.

Can guess the weather from the dressing of the staffs

Big screen broadcast the race in real time

After feeling satisfied, only I followed the crowd leaving the finishing spot. Drank lots of isotonic drinks at a station, followed the line to collect food (bread, banana, energy drinks), sat down took down my time chip for return in exchange of medal, collect my bag, and finally put on cloths to get warms and rest to finish the food given. Interestingly, as I walked I passed a "gate" that have kids boy help to take of the timing chip from shoe laces, and also some boys going around approaching runners for timing chip to exchange for medal.

The sun has come out, weather was warm. Both of my legs was painful. The type of pain usually come out one or two days after the marathon occur now. It showed how much I have pushed it. Sitting at baggage collection area having my bread, seeing people walking by. Thinking of the run that just finished, although much to improve, but the experience is a treasure that can be repeat in mind again and again. I did the best I can, and that's the best feeling I have from the run.

One of the section where runners have to past by to receive goodies bag, return chip and receive medal. Blue tents for runners to sit and rest.

Break down of each 5km are as below:
5 km - 20:14 (4:03/km)
10 km - 20:30 (4:06/km)
15 km - 20:40 (4:08/km)
20 km - 20:44 (4:09/km)
25 km - 21:06 (4:13/km
30 km - 21:23 (4:17/km)
35 km - 22:42 (4:32/km)
40 km - 22:27 (4:27/km)

Panaroma view at Jamsil Olym Stadium. People lining up to take free sample of a type of Korean berries (forgot the name)

More news and results for Seoul Marathon 2015 can be read here
1) IAAF athletics website
2) Japan running news

Notes to self:
1) Try to complete the training cycle as much as possible. Balance between avoiding injury. 
2) Allocate time for stretching, strength workout.
3) Work on hill if can. 
4) Run at a constant pace instead of fast in the start and slow in the end. Try not to drifted from planned pace too much as it will paid up in the end.
5) Aim for faster time from a target time as there'll be deviation from GPS watch as well as element such as water station, elevation and wind.
6) Use sponge to cool body down and wake the mind up
7) 30 km onward is the crucial part of a marathon. Prepared it well during the training.

Pre-race: Seoul Marathon 2015

13 Mar 2015 
Arrived at Incheon Airport around 615 pm. Cleared by the custom with no hassle. Spent plenty of time walking in the airport from one end to the other looking for food. It's South Korea so I have no problem looking for meal that come with rice. After dinner, with the help at translation counter I got the gate to board the bus to the city.

It was nervous when arriving alone at a place that language is not familiar with. Before the trip, I had spent some time to familiar with some simple vocabulary, also got familiar with the logistic issue I will encounter of. Upon arrival at hostel it was about 930. Checked-in, took a shower (chilly) and get to sleep.

Hangul: Korean alphabet

Weather reported to be around 0 degree. Weather forecast for the next few days showed a cold Saturday and turn warm on Sunday. It'll still be around 0 degree on Saturday, but it'll be 1 degree on 0800 Sunday and gradually increase to above 10 by 11pm - 12 pm. With the experience at Macau and Rotorua, I'm more prepared for the weather this time and not too worry about it as the temperature was almost the same.

The first impression of South Korea is that everything is in the fast lane. Everyone seems to know what to do. Proper, tidy, systematic, few words. One will be easily identified as a foreigner there.

14 Mar 2015
I set the alarm to wake up 4 am just to get the body used to the time. However, half way I was having "breakfast" in the kitchen, I realized that it was only 3 something in the morning. That's 2 am in Malaysia. Was I too nervous for the event or not able to rest at the foreign land? 

The kitchen then become a place I fond of for the rest of the stay. The reasons being the kitchen is the place I feel "lively". There's free rice, water dispenser is in there, breakfast, dinner was spent there while watching South Korean channel. The place where interaction happened - talked with the aunty staff who know mandarin, and also meet a few friends.

Free drinks in the kitchen- not seen at all on after few days

The earlier plan was to have recovery run in the morning along Cheonggyecheon stream. However, given the leg condition I opted another day of rest. It's better to err on the safe side. 

Part of 10.9km Cheonggyecheon stream - a good place for easy run before the race. 

The main event of the day is to collect race pack at Dong-A Daily News Office. With much of preparation on how to take the subway and direction provided in picture, my friends and I had no problem getting there. It was a surprised that the whole place was quiet and calm, just a table in the middle of corridor and a few men helping - it did not seems like an event of 20000 participant. By reading the translation in the event book, I later guess that the bib collection for the locals might done at other location.

Travel advice that I find very true to commute by subway in Seoul is - know your destination and the gate of subway station to exit, and get an mobile app that help you to choose shortest way if it involve transfer between subway lines. Unless one is able to communicate in Korean or have plenty of time looking for place, it's better to get it right at the first try. This is especially true on the day before a race. 

Item in the race pack
(From the top)
1) grey plastic bag for baggage keeping, already labeled with name 2) golden brown card of Asics discount voucher
3) Free gift Sensodyne toothpaste 4) Event book 5) Race bib 6) long sleeve shirt

  
For the issue that I have been worrying of all the way while flying to Seoul - my "unmade payment" and "random starting group" -  it turn out to be alright. I went to the counter, I showed my passport, the staff went into the office took out a name list (should be the list of problematic registration), I made the payment in cash (50000 won), I signed on the paper and I got the package - with Group A starting zone. Except the label of baggage was hand written, there's no much different from the registration. No "random" grouping - the race is on!

The pre-label plastic for baggage storage. It was manually written because my payment not cleared. I guess the Korean words wrote: bag drop at coutner 78 before 7:30 a.m.

Went to Gogung Insaong for bibimbap as lunch after the race pack collection. Everything was set. Went back to the room rest and get the gear ready.

Race day attire: all of this plus compression pants

The whole evening was relax. Spending time taking nap, visualize the race and reading event book to get familiar with race day routine - toilet, baggage location, cut-off point, etc. Also featured in the event book is world elite runners that compete the course, including Japanese famous Yuki Kawauchi.

Get to know the venue map both starting and finishing with the help of hostel staff, then consider done for the day.

Training week -1 to Seoul Marathon 2015 - The hay is in the barn

Noticed this line in the "Advanced Marathoning" book that I've been reading.

Google about it and found out it's a common term among the runners and other sports.

It means the work has been done, nothing much you can do (to improve the performance), or it just mean hard stuff is over. To some extend, it also mean just relax as all the hard work been completed.
The hay had been cut and stored in the barn.

That sound very nice to me. I can take a little bit off from training, which mean more time and less tired for each day.

However, something else bother me. The left shin is not behaving right since the stride session from week -2. Return to road for a general aerobic and Tues found that the site not fully recover. Spent few days in pool and return to road for 21km run on Sunday - manageable, but still there.

At the time of writing (race week), the feeling of dullness is there. I had literally done one 8km recovery and thought of no run until the race day.

This is a frustration period.
Waiting for departure, with let shin condition unknown, and the race group position unknown (refer to yesterday post).

I realized, each time the more I pay attention to one particular thing, the worse the outcome was.

So many things in my mind and it was hard to sleep yesterday night.

One thing I notice, the more I count the bad things, the harder to get to sleep.
I tried to force myself to count the good things, and eventually I fall asleep.
Well it could be due to the tiredness not due to count the blessing, whatever it is, people tend to satisfied things end in a better side.

With all the condition lie ahead, I need to psychologically prepared and ask myself:
1) what is the worst situation?
2) If have to accept, then get ready to accept it.
3) then keep calm to face it, try to do what I can.

Week -2 (03-02-15 to 03-08-15)

Day		Distance	Time	Speed	Route
Mon (Mar 02 15)	Rest day
Tue (Mar 03 15)		11 kilometers	1:01:27 min	5:35 min/kilometer
	General aerobic, Notes: Attempt for strides but feel not right after 1st rep.
Wed (Mar 04 15)			52:26 min
	Notes: Water running kicking with board
Thu (Mar 05 15)			1:06:43 min
	Training, Notes: Water running and kicking with board
Fri (Mar 06 15)			51:38 min
	Training, Notes: water kicking and swim
Sat (Mar 07 15)	No run, rest.
Sun (Mar 08 15)		21 kilometers	1:51:44 min	5:19 min/kilometer
	Medium-long run, Notes: 32C, H67. Return to road after 4 days rest. Not sure if its the heat or away from running few days, had some lightheadedness upon the first stop to cross traffic light, the next stop upon enter padang polo. Left shin feel better but dare not push hard. Feel something there.

• 	Run Distance:	32.03 kilometers
  	Run Time:	2:53:11 min
  	Total Time:	5:43:58 min

Bad luck or ignorance?

4 days before the race, 2 days before departing I received an email from Seoul Marathon organizer, that my payment was failed and my registration was deleted.

If I would still like to participate, I need to reply them an email with personal details and make payment in cash in their office in Seoul on this Fri or Sat.

I was first shocked when reading the first paragraph, then relieved after reading the second, then depressed and frightened when I read the third paragraph which says,
1) my t-shirt size will be random
2) my start group will be random

I'm ok with t-shirt size, but gosh, I'm not ok with random start group, out of 20000 marathoners.
This really freak me out, feeling cold and down.

I have experienced what is it to start from the back.
I was relieved when Seoul Marathon organizer ask for race results for grouping purpose.
I immediately sent the results and got their reply that things were successful.

I had all kind of experience to start from back/middle: late to race when grouping is given, not grouping given for the race and start from middle pack, grouping given but unable find entrace...
but not this version: being "random" in a race with grouping.

I tried to persuade them whatever I can in the email, hopefully they entertain my request to be still start in a designated group according to personal best time.

For the registration, I received two successful confirmation from them. 1st right after registration, saying my registration is complete and successful, and I able to retrieve my data from their database. 2nd was after I submit the race results 2 days after the registration. However, I didn't pay attention to that whether the payment already cleared after my registration. Checking back now, there's no record of transaction in my account. Explanation from the back was that the transaction may be accepted, but it should be cleared within 7 days.

Another lesson learnt - check if the transaction is cleared if you're participating in an important event.

It's always good to say we learn from something. But how many times I should go over this again? Is not that like in movie Edge of Tomorrow that the attempt can be done by clocking back the time.

The trip must go on.
I'll just hope for the best now.

Training week -2 to Seoul Marathon 2015 - week of cautious

I completed only 4 days of training and logged 46 km.
After so many weeks, another week that omitted long run and without much training.
The reasons due to the shin area feel not right.

After last week at CNY had full rest and full concentration of training, I started the week with night shift on Monday.

Went out on Tuesday after some sleeps for recovery run. legs was not fully recover but that's just a usual progress for me. Done 8x100m with more concentration in it at Rose Avenue.

On Wed medium-long run, the leg was become more tired that other Wednesday.
This make me to think that the strides was actually the one that I hard to recovery from, on top of all interval and distance.

For the past few weeks, I notices that I was harder to recover from an interval training. I noticed Tuesday interval session, the tiredness will last up to Saturday. However, there's the same training I did on those week, which is strides on Thursday. Now I realized that it took out more than I thought.

On Thursday recovery run, I started to feel some twitch and mild pressing sensation on left shin.
However, for unknown reasons I still run the 6x100m strides. That's second speed workout of the week.

And Friday leg was even tired.

Only then I decided to omit time-trial on Saturday. To be cautious, I further omit the long run on Sun.

At rest, I can feel some mild tight sensation on the site.

Ya, I guess we must always listen to our body. Stop the bleeding on the first occurrence.
If you stop the bleeding early, there's time frame to correct the error, you took in more to bargain with.
When everything went bad, the only way is to stop and give up whatever already in hand.

I this case, I should have rest on Thursday, esp not run the second speed workout.

This make me wonder, how to run a speed session? Why does it schedule on a recovery day?
From what I read, it is to focus on form, increase leg turnover and train the sensory system. It is not about cardiovascular.
However, will it create damage to the muscular system? What is the extend of the damage?
From reading, I know the time to recovery is interval > long run > tempo. What about speed? It is an "fast and high intensity" session or just "leg turn over" session? Will need to find out that.

I'll have one more rest day tomorrow, hopefully by Tuesday I'll able to get back into training.

Being the tapering week, the main training consider complete.
The important thing during this period is maintain the fitness and sharpen the run.
With 2 weeks to go, I hope for the best.

Week -2 (02-23-15 to 03-01-15)

Day		Distance	Time	Speed	Route
Mon (Feb 23 15)	Rest day. Night shift at work.
Tue (Feb 24 15)		11 kilometers	1:08:47 min	6:15 min/kilometer
	Recovery, Notes: with 8x100m strides. a training on day after night shift at work. Went out early to attend dinner with friends. Leg was still tired. However completed the strides with much effort too.
Wed (Feb 25 15)		19 kilometers	1:43:40 min	5:27 min/kilometer
	Medium-long run, Notes: 31C, H71%. Leg was still very tired. Suspect its the strides that cause tiredness so to as previous weeks. The legs was partially fresh at first and still able to push the mild elevation at botanical, however was totally tired upon reaching padang polo.
Thu (Feb 26 15)		8 kilometers	51:09 min	6:23 min/kilometer
	Recovery, Notes: with 6x100m strides. Legs was more tired than previous days. Thought of omit strides, but done it eventually with poor quality.
Fri (Feb 27 15)		8 kilometers	52:48 min	6:36 min/kilometer
	Recovery, Notes: tired leg to complete the run.
Sat (Feb 28 15)	Rest
Sun (Mar 01 15)	Rest

• 	Run Distance:	46.04 kilometers
  	Run Time:	4:36:24 min
  	Total Time:	4:36:24 min

Training week -3 to Seoul Marathon 2015 - hot and humid CNY

A week that spent most of the time at home.
Daily routine was run and either stretching or core exercise in the evening.
However, sudden increase of supplement training cause tiredness too that I totally did nothing on Saturday.

Been thinking and talking to myself a lot this week.

A week that purely run, eat and sleep.
Had took good time to perfect and make use of each workout. Been reading a lot too.

It's 3 weeks to race.
Tapering start tomorrow.
I shall tune-in my mental too to prepare for it.

Week -3 (02-16-15 to 02-22-15)

Day		Distance	Time	Speed	Route
Mon (Feb 16 15)
Tue (Feb 17 15)		10 kilometers	1:01:16 min	6:07 min/kilometer
	Recovery, Notes: 26C, H89% Run at hometown. Humid weather since a few days ago. Omit evening run due to feeling twitchy on left shin.
Wed (Feb 18 15)		16.5 kilometers	1:36:15 min	5:50 min/kilometer
	VO2max, Notes: 26C, H89%. 18.1km with 5x1200m at 5k pace rest 3min between sets. Forgot to bring HR monitor, run according to pace. Weather started turn humid recently. It rain yesterday night. 1st split or interval forgot to turn on timer and ran for 1.6km. Subsequent split run to feel difficult toward the end, take care a lot of steps as shin started to feel twitch after last Sat run. Splits km/min: unknown, 3:51, 3:46, 3:49, 3:47
Thu (Feb 19 15)		23.1 kilometers	2:02:29 min	5:18 min/kilometer
	Medium-long run, Notes: 24C, H94% It rained the night before. Weather cloudy through out the run. Leg not feeling tired but 5:20/km effort results in 5:30/km pace. In second half run at 5:00/km effort but results in 5:05-5:10/km pace, only to achieve 5:02/km and 4:59/km in 19th and 20th km after put in more effort. Paying lot attention to landing and running gait due to noticing discomfort on left shin past few days. Surprisingly, after last hydration on 21th km to finish pace was below 5:00/km, when I feel the pace was terrible due to tiredness.
Fri (Feb 20 15)		13.3 kilometers	1:16:42 min	5:47 min/kilometer
	General aerobic, Notes: 26C, H94% with 8x100m strides. Spent quiet some time focus on stride. Effort of 5:20/km end up with 5:45-5:55/km pace. I guess my recovery from interval is very slow. The tiredness kick in after two days and last up to 3-4 days.
Sat (Feb 21 15)		8.5 kilometers	57:06 min	6:43 min/kilometer
	Recovery, Notes: very easy jog as recovery.
Sun (Feb 22 15)		32.2 kilometers	2:43:00 min	5:04 min/kilometer
	Long run, Notes: 26C, H89%. Very unpleasant weather. Hot, humid, muddy, sticky. Not sleeping well the last night due to the weather too. I can feel the hot on my skin and bed. Leg was fresh due to a whole day rest yesterday. I can feel the springiness and glide of my stride. However, still start at easy pace to avoid too tired at the end. Pace increased gradually from 6:05/km to 5:16/km for first 9km. After came down from overhead bridge I put in some effort and make a 2 faster km. From the overhead bridge I can see sun started to glow, over the maintain and I can see a while layer hovering in the air. Weather not hot yet but skin was already sticky. Not checking the pace until 12-13km in USM. Started to gauge my pace each km started 14th km and control around 4:49/km to 5:00/km till the finish. The sun grew stronger as I run. I was totally cover under the bright sun more than half of the run. Thanks to the rest yesterday I was able to hold the pace. It was very torturing and a few times I would like to stop due to extreme heat. I try to get under shade whenever theres, and feel the wind on my skin. Around 20km I felt the side stitch. A few km more the whole abdomen was like pushing up to cause pain. It was still tolerable, I try to manage it between pace rhythm and hydration. Still able to hold the pace, leg was not too tired, I figure this is a good time to test the fatigue to mimic end of the race. I finally decided to stop down at 29th km for hydration and let the body cool down, then continue to finish the run.

• 	Run Distance:	103.62 kilometers
  	Run Time:	9:36:48 min
  	Total Time:	9:36:48 min