星期四, 4月 23, 2009

Dream Run

这一整个星期没办法做Tempo Run
星期一跑了7.7公里Recovery Run

那晚我只能在梦里跑,从Bukit Aman开始,跑到Double Hill的转口,再到回Bukit Aman。这样的路线有10公里。

这大概就叫。。。Dream Run!


星期一, 4月 20, 2009

Bonus 10k

Saturday 30k, 5.30am
It was a tiring run, tired as in my heart refused to work extra. I just felt the heart pumped with extra effort even not yet up to 10k. The course ended tiredly, no knees pain, and felt drowsy in the afternoon. I took a long nap for recovery to prepare for B2B tomorrow.

Thanks CW for pacing whole 30k.

Sunday, 20k + 10k, 6am
It was a 20k plan with CW. Somehow I was 'fooled' by the 'feeling good' after running the first 10k, and next 10k after returining from Hartamas. So I thought to do additional 10k at Double Hill, and I started to feel regret after few kilometers, actually I was quite tired. It's ok, it should be a good training session to learn how to run under stress and get along with tiring body and sore legs. I guess I was a bit dehydrated, ICE COLD COKE was in my mind :P

I ended the course happily although it was quite late where sun was bright up there. It's another breakthrough :)

Ameba go go go!

星期三, 4月 15, 2009





星期日, 4月 12, 2009

Weekend 50km

40km LSD, 11.04.09 (Sat)
Route: Conventional 30km + Double Hill
Time: 5.15am – 9.45am

I found a suitable refuel strategy with water and Endurox only throughout the 40km slow and steady run. I took few sips of water every 5km and 150ml Endorox at 20km & 30km. This is good enough to keep me going.

I felt pressure on my right knee started 20km, followed by left knee at 28km. Suffering with both knees pain whenever there is downhill at Double Hill. I got them relieved by changing the running style to lift my knees a little higher on flat, and walk fast on downhill.

Beside knee stressed, I don’t feel other discomfort, and even no serious stiffness at any muscles.
Thanks WT for pacing with me first 30km.

BHP Orange Run, 12.04.09 (Sun)

I was worrying about my knees the moment I woke up. Luckily they did not turn badly. So I headed to The Curve with a relieved mood.

I pace myself slow and steady, pick up some speed slowly, and I came back in 57’03, 11th in my category without huffing and puffing and without knees pain. Had a wonderful time hung around at The Piazza with many runners from all over the places.

Previous BHP Orange Run Records:
2006 (9km) - 56'29 (15th)
2007 (9km) - 1:03'40
2008 (9km) - 53'37 (16th)
2009 (11km) - 57'03 (11th)

星期六, 4月 11, 2009

SCKLM Running Clinics

Standard Chartered KL Marathon 2009
Calling all new runners!
Join the Running Clinics to help get you started!

Kuala Lumpur, 10 April 2009 - The Standard Chartered KL Marathon 2009 is proud to bring you the first in a series of clinics to prepare participants for the big event. The Marathon plans to host 3 clinics and they will be run in partnership with Pacesetters Malaysia. These running clinics are designed for all levels of runners and will cover all aspects from training, diet and nutrition to injuries and safety tips.

The first clinic, “Back to Basics” is designed for beginners and will be, led by elite runner and coach, Mark Williams, who is well-known in the running community. He will lead runners in a practice run at Lake Gardens whilst sharing his insights with the group. The Q&A session will address topics such as pacing, hydration, stretching, and specific goal setting among others.

Come and join us at these clinics to pick up valuable tips from elite runners, coaches and other industry specialists as they present informative and useful topics at the sessions. Details of the first session as below:

Date: Sunday, 19 April 2009
Venue: Tapak A, Taman Tasik Perdana (Lake Gardens)
Time: 8.00am-10.00am

Attendance is free but you will need to register beforehand. The clinic will only be able to accommodate a maximum of 200 participants so hurry and email us at: klmarathon@webershandwick.com. Please be sure to include your full name, age, IC number, contact details and your registered race category.
At the same time, mark these dates in your calendar for the next two running clinics happening on 24 May - Injury Prevention and 14 June - Countdown.

For more details or to register for the marathon, please log on to www.kl-marathon.com

星期五, 4月 10, 2009


Finally I got a bib for Orange Run, thanks to the Bukit Jalil running folks :)

So, I'll have my long run (hopefully is a very long one) on Saturday, then take Orange Run as my recovery run. I'm not going to target anything (although the prizes are so attractive :P) and just run to feel the fun atmosphere. It's has been a long period I run lonely and toughly in the dark. Just like a bat, a vampire, an evil, only active in the dark and die at sunlight...

So, see ya!

星期五, 4月 03, 2009

Hard Earned Rest Day

Today is my REST day! :D

Last time, I wish to have more days for workout, because I hardly have time or energy to run after work or even before work.

Now, I wish to have more rest, because I hardly have enought rest time now. Work + Workouts + Prepare running gear + Prepare pre run snack + Wash my post run clothes + Wash my long hair, all these enought to made me exhausted already, not yet plus other common task in daily life.

This week I've a very satisfied workouts in the weekdays, total milage from Monday to Thursday has achieved 49.9km in 4 tempo runs without injury or soreness. Althought the milage is not a woohaa, but consider very good for me already as a office lady and lone runner. Tiredness is not an issue, but patient (耐心)and time (时间)are the issues, these are the key for CONSISTENCY & DISCIPLINE.

Don't know can I maintain this consistency and discipline next few weeks??? It is hard to do (for me!) especially if there is a Very Long Run or B2B in the weekend.

p/s. I'll join pm1's group to do a super fast 20k on Saturday, because need to rush back to go back hometown.

adidas Sundown Marathon Race Pack Collection & Race Expo

adidas Sundown Marathon Race Pack Collection & Race Expo @ Millenia Walk
Date: Apr 3, 2009

The race expo will take place from 22 - 24 May 2009 at Millenia Walk...
All participants must collect their race kits during this time. At the expo, our sponsors and partners will also be present to excite you with the latest gadgets, running gears and tools. So bring your friends and running buddies down to the adidas Sundown Race Expo for some great deals!

Participants are required to present your ID or Confirmation Slip.

Race Expo Information – Preferred Mall: Millenia Walk
Address: No. 9 Raffles Boulevard Singapore 039596
Website: Click Here
Date: 22 May (Friday) – 24 May (Sunday)
Time: 11.00am – 9.00pm

To ensure a smooth collection of your race kit, we advise participants to collect during off-peak hours (Please try to avoid lunch and dinner hours).

-If you are unable to collect your race kit personally, the person collecting your race kit on your behalf should provide
1) Your confirmation slip and
2) A letter authorization signed by you, authorizing the collection. The letter of authorization should contain your full name, IC/Passport no., signature and details of your friend.

Overseas Participants Only
Only participants who are non-residents of Singapore, who write in to the organizers personally can collect their race pack at the following address and times apart from the Race Expo. Participants are to take note of the collection time and location to avoid disappointment and missing the race.

Training Partner: Athlete’s Circle
Address: 27 Boon Tat Street Singapore 069623
Service Desk: +65 63725388
Website: Click Here
How to get there: Click Here
Date: 28 May (Thurs) – 30 May (Saturday)
Time: 28 May – 29 May: 10.30am – 7.00pm
30 May: 10.30am – 12.00pm

星期三, 4月 01, 2009

Orange Run 09

I'm so sad that I've skip this event as it is my favorite road race and I've never skipped once since 2006 because I need to practice long run, sob sob... :(

Don't know registration still open or not, otherwise I can do my LSD on Saturday then go for Orange Run on Sunday :)