星期一, 2月 13, 2006

KLIM Count Down: 3 Weeks

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
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.

Food
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.

Water
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.

Sub-3
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…)

OXplorers
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

3 則留言:

fhlim 提到...

Well done.

I am glad that you managed to overcome your stomach problem.

Thanks for your pacing in helping me to improve my timing. It does not matter if to me suffering this kind of condition after the run. I believe that without suffering I would not be able to achieve this kind of standard. "The pain is always your friend". "Without pain / suffering you would not be able to cherish or enjoy the success and fun moment of finishing a marathon."

Please take care of yourself properly in running and do not end up like me coming back in the ambulance during the race (please read my blog).

Tey 提到...

阿美巴:

我認為妳自己辛勤努力是進步的最大証明,很高興妳終於找出自己兩次拉肚子的原因。

若是工作的時間可以遷就一下,生活時間調整一下,注重飲食,再向各位路跑前輩吸收更多實際的經驗,不論是訓練或比賽,我想,妳很快就可以享受全馬(全程馬拉松簡稱)的樂趣。

切記,進步是一回事,享受跑步,享受全馬又是另一回事,兩碼子的事。不用太再意於進步的多寡,最重要是循序漸進,享受跑步的第一原則是就是避免受傷,然後就是幫助週圍更多人跑步,鼓吹跑步,幫週圍的跑步朋友取得進步,那就跑得更有意義,也不會失去跑步的目標和意義。

我想妳的潛能是無窮的,而且很有決心,只要勤能補拙,妳的成績將會不斷進步。

若需要多一些中文跑步書籍,我還有數本,就等妳看完那本腳車環遊世界的書吧!

祝:
跑出健康
跑出快樂

Wan Lin 提到...

Chui Miew, plan a training schedule to slow down yourself before the KLIM. Don't push too hard now so that you can have a relaxed muscle. Have almost 2 15 km relaxed run. I suggest to have these 2 running on every weekends. On weekday, have almost 2 5 km relaxed run on everyweek. 1 week before the run, start the carbon-loading process. 2 days before the run, I think you should go and enjoy a movie. Keep everything relax :-)