12/02/2006 30km LSD
I achieved my PB (Personal Best) for my 30km run today. I managed to finish it in 2:56:30.
I never targeted to have this result before the run, but I was really serious about this 30km training. I have set these targets before the run:
Target 1: Wake up on time.
Target 2: Avoid getting lost during the run (:P)
Target 3: Avoid power bar and sports drink, take substitute food like cereal bar as recommended by Tey to identify the cause of diarrhea.
Target 4: Improve my running according to Boon Keat’s comment during GE & PACM 30KM run.
Target 5: Analyze my overall performance, design a strategy for myself.
In fact I have achieved all targets above. The most cheerful moment is not regarding the result, but I have identified the cause of diarrhea during my running. I should never never touch Power bar again! I have done my breakfast 1 hour before the run, taken 1 cereal bar (macadamia coated with yogurt) plus a cup of hot Milo. The cereal bar is able to provide me 1280 KJ calories.
Carried a 480ml water bottle, dumped it at 5km point, it supposed to supply me for my 15km and 25km points. When I reached Petronas for 10km, I bought a 500ml 100 plus, drank little bit and left it at a tree opposite of Petronas. It supposed to be my 20km point water supplement. With this strategy, I will have water supply for every 5km along my 30km run, this ensured that I wouldn’t be dehydrated at any point of time.
It was unbelievable by many people that I able to make sub-3, even I myself also can’t believe it until I double confirmed with my split time watch (Tey’s watch). I was the first one back to Bukit Aman car park among us (OXplorers who doing 30km), Tey gave a lecture while serving me the recovery drink…
‘How can you do that to your sifu (chongwah)???’
‘Wah! Until now still dunno how to read my split time watch???’
Blah blah blah…
After analyzing my situation, I guess these are the factors that made me succeed:
1. Taken the correct food which do not cause me diarrhea.
2. Cycling and hill running helped to strengthen my calves muscles.
3. While other people playing mahjong/cards or eating/watching TV at home during CNY, I was on the field having my training.
4. I learned and listened to the advice from the running experts (such as Tey, Boon Keat, Chong Wah, Wan Lin, Phyllis, other PACM members…)
Rho Wen shown an improved performance too, I hope she will do full marathon in KLIM instead of half. Come on, honestly I don’t think she will have any problem in doing full, and… all of OXplorers were doing full expect Wan Lin (exceptional case).
My split time every 10km:
1:00:41, 0:54:50, 1:00:57
星期一, 2月 13, 2006
KLIM Count Down: 3 Weeks
12/02/2006 30km LSD