星期一, 1月 19, 2009

GE PACM 30k

What: Great Eastern Pacesetters 30k
When: 18.01.2009
Where: Tapak A, Lake Garden
Category: Women Open 30k
Official Result: 2:47:15 (4th)
Average Pace: 5'34min/km
Polar S625X Measurement: 30.5km, 2:47:14
5k Auto-lap timing:
5k - 0:25:59 / 10k - 0:52:07
15k - 1:18:39 / 20k - 1:46:01
25k - 2:12:29 / 30k - 2:44:50
30.5k - 2:47:14

Summary
This race surprised me that I could be the podium finisher in Pacesetters events. PACM events are well known as hot and competitive races where prizes only given out for Top 5 finishers. I'm definately very happy to receive the honor I gained from my pain, my personal efforts spent in consistent training, experience from past races, and also a little bit of luck.

I was so happy when I clocked my time in sub 2:55:00 (my actual target time) and when the race official told me that I was the 4th in Women Open 30k right at the finishing line, I coudn't believe that was true! I've forgot all the pain and suffering moments, and what I could feel is HAPPY!

Race Report
I was actually so sleepy in the early morning while doing warming up, I couldn't get quality sleep the night before and still have to wake up at 3.30am. I started my pace with 5'12min/km at first 5km. That really a little too fast compare to my targeted pace. I covered 10km with 52'07min, again it was 18min ahead my plan. I started to have a little worry due to the fast start, I could risk to finish with suffering. I got to relieved some stress when smiling and saying hi to firends on opposite directions. My entire body and mind feeling good even up to 20k in 1:46:01, but there was sign of slowing down compared to first 10k.

I truly appreciate the change of route this year, it was easier in term of mentally (because no need to back to the starting point for the next 20k) although physically is still the same, so hilly. 'After crossing Jalan Duta, everthing will be easy', that's always I think in my LSD training on the same route althought there is remaining 8k to go. My body's condition started going down at last 5k, but I was so lucky to meet a fren who led me few km until the last water station at about 26/27km.

'Think like an athlete' when my body especially my legs started not going the way as I wished. I don't need to elaborate more on this statement because I believe you should have an idea what it meant.

Compare my every 10k timing, it'd be best if I started the race with my 3rd 10.5k pace (1:01'12), followed by 2nd 10k (53'54), and finishing strong like 1st 10k (52'07), but so unfortunately they were all upside down...

Food
Carbo loading - Take high-carb & high-fiber meals e.g. pasta, fruits since 3 days before the race
Water - Drink plenty of water to make sure body is hydrated 2.30 hours before the race
Breakfast - Creamy peanut butter bread, banana and a cup of black tea without sugar/milk taken 2 hours before the race
Pre-race - Mix 1 scoope of Endurox with about 5 ounce of water taken 45mins before the race
During the race - Average 2 cups of water every 5km. 1 packet of GU Energy Gel every 10km. (actually i was darn thristy before getting to each water station as all of them were more than 5km apart, and the last water station almost 'no-show' until at 3/4km before finishing, this is part of the reasons slowing me down the last 5k)
Post-race - Mix 2 scoopes of Endorox with 12 ounce of water right after finishing
Supplement - Fish body oil + Glucosamine Sulphate
Recovery - Coffee + meals with high protein & carbohydrates + water + zzzzz....

Official Results
Great Eastern Pacesetters Jan 2009 (published on 23.01.09)
A Men Open
A0324 1:47:14 NICHOLAS MERICA
A0109 1:49:15 AHMAD LAMCHANNAK
A0007 1:53:15 MARK JOHN WILLIAMS
A0121 1:55:23 FONG @ PHONG TONG LIM
A0393 2:03:06 RICHARD HABEYA

B Men Veteran
B1018 2:01:42 IWATA TAKATOSHI
B1054 2:07:16 DON KHOR NGEE LEONG
B1317 2:08:21 TOBIAS FRENZ
B1201 2:10:35 GOH CHOON AUN
B1149 2:16:28 SILAHUDDIN SALIM

C Men Senior Veteran
C2162 2:18:20 JAFFAR AHMAD
C2117 2:22:53 MOHAMAD B OMAR
C2020 2:23:36 MICHAEL WALDAU
C2043 2:25:33 TANG CHEE CHOON
C2049 2:29:00 NEO SENG GEE

D Women Open
D3013 02:31:45 LESLEY TAN LI LIAN
D3043 02:41:42 JULIE ONG
D3026 02:43:35 LAU PUI SAN SAYA
D3101 02:47:15 CHANCHUI MIEW
D3044 02:49:33 KOH LAY KAH COLLEEN

E Women Veteran
E4035 02:20:01 EMER BREEN
E4030 02:33:04 ONN LI-SAR
E4058 02:38:26 RODA M RAMOS
E4042 02:39:35 CARMEN LEONG BAN YEIK
E4051 02:42:31 SOFIA AZLAN

F Men Open
F5641 1:07:08 ROBERT KILAGAT KOSGEI
F5642 1:07:40 DAVID KIPLOECH KIPSING
F5787 1:07:45 THOMAS KIPROTICH
F5526 1:13:24 SHAHARUDIN B HASHIM
F5253 1:21:54 ASRUL HADI B ABDUL RAHMAN

G Women Open
G6231 1:28:39 MARGARET WANGUI NJUGUNA
G6085 1:28:44 MICHELE TAN BEE KIANG
G6137 1:33:52 SUMIKO TAN SOK HUA
G6080 1:44:40 TAN SHIH MING
G6142 1:44:58 TEOH BENG HONG