Okay, I signed up for the Kinabalu Climbathon again this year. As with last year, the goal is to finish within the stipulated time of 4 hours 30 minutes. Last year, before the race I was in the fittest state that I have ever been but still did not manage to complete the run in time. This year I should be wiser from the failure however I have brought back some fear for the toughness of the race. I tried looking for mountain running plan for Kinabalu but it is dificult to find specific information for a Kinabalu run as the race is not that popular. Anyway, let me give a short review of what I have learned and see if this year I can train better.
1. The steps on Kinabalu are high and steep. Training on a threadmill is good but the feel is rather different. I remember my quads starting to cramp before the 6km mark (the race is 21km). My training should have a lot of double steps to simulate the larger steps on the mountain. The best training will still be actual steep trails but steps will have to do for convenience sake in Singapore.
2. Last year, the furthest I went was 21km for training. This was not enough for Kinabalu. I think I should be training to run 30km comfortably as an equivalent flat distance training.
3. If I am doing threadmill, I should set it at 15 degrees incline from the start. 15 degrees is the maximum incline on the running machine in my gym.The last two months long run should be mainly on hilly terrain or on this treadmill setting.
4. Intervals and tempo runs are a necessity. I will aim to push myself hard during the intervals. For the tempo runs, I should time myself and push myself to improve the timing.
5. One good way to track my progress might be to count my vertical meters per month. I overheard good mountain runners were doing nearly 30000 meters per month. I should look at my runs from that perspective as well.
With those few points in mind, I should start writing out my training plan for myself soon. Without a proper plan, I know I'll just wait around till race time and realize that I am not prepared for the race.
Tuesday, April 21, 2009
Thursday, February 26, 2009
Groin pull
Argh, trying to gain weight and running is like trying to go in two different directions at once. I have been trying to eat more and still I am at the same weight as when I started the weight training program.
Moreover, tonight I ran a 7km tempo run (80% exertion) and then went to the gym to do some weights. And...I think I pulled my groin muscle. I hope it heals in a few days as it is only a minor pull. I was lazy to take the big weights off the bar as I was alternating with a huge guy that was doing about 100+ kg squats and umpteen sets. So I left the two 20kg weights on the bar and it was a 5kg jump from my previous workout. Probably too heavy, too soon. Yeah, pride was involved. But I didn't want to be carrying little 1.25kg increments on the squat bar when the guy behind me was adding 20kgs like they were weightless.
Anyway with running, I am doing 20 minutes - 1 minute hard, 1 minute easy on Tuesdays and on Thursday will be a hard 7km tempo run - consistent 70-80% exertion. No long runs on the weekends for this weekend. Even if someone wants to run with me, I will likely only run about 10k. Unless there is a free meal involve. But then with the groin pull, I might not do it even with a free meal.
Moreover, tonight I ran a 7km tempo run (80% exertion) and then went to the gym to do some weights. And...I think I pulled my groin muscle. I hope it heals in a few days as it is only a minor pull. I was lazy to take the big weights off the bar as I was alternating with a huge guy that was doing about 100+ kg squats and umpteen sets. So I left the two 20kg weights on the bar and it was a 5kg jump from my previous workout. Probably too heavy, too soon. Yeah, pride was involved. But I didn't want to be carrying little 1.25kg increments on the squat bar when the guy behind me was adding 20kgs like they were weightless.
Anyway with running, I am doing 20 minutes - 1 minute hard, 1 minute easy on Tuesdays and on Thursday will be a hard 7km tempo run - consistent 70-80% exertion. No long runs on the weekends for this weekend. Even if someone wants to run with me, I will likely only run about 10k. Unless there is a free meal involve. But then with the groin pull, I might not do it even with a free meal.
Saturday, February 14, 2009
Speed Training
Initially I wanted to start my training only in March but it has been brought forward a couple weeks. My boss just asked a few of us to participate in a company organised 7km run. It seems like he wants to try to win the team event of the fastest 6 finishers. I guess I need to start training for some speed as the race is end March. The chosen runners have decided that all we need to do is to beat the boss in the race so that we wouldn't be blamed for losing the race. I guess it is down to doing intervals for the next few weeks.
Friday, January 23, 2009
A Little Break for Strength
I am having a break from any serious training after my last marathon. Not that I am giving up running but I felt like after all the running, my legs have become muscular but my upper body has shrunk. So for the next 2-3 months, I will do some beginner's strength training program to build up a little upper body. Also, the strength training is a little for vanity's sake. I think I will look better if I had nicer pecs and better defined abs. So I trawled the web for a beginner's program and I downloaded the plan from http://www.stronglifts.com/.
I just started 2 weeks ago and will take a break next week for Chinese New Year, so I cannot let you know the effectiveness of the program for me. What I did find out is that I have very weak shoulders and upper back muscles. Currently, I can only do 3 pull ups but hopefully in a few months time I can do a decent set of pull ups. Prince of Persia and Kratos (from the God of War) has always been an inspiration. They can do pull ups forever but they are only computer game characters. Fortunately, there are still enough running friends around to keep me running the occasional 10km.
I just started 2 weeks ago and will take a break next week for Chinese New Year, so I cannot let you know the effectiveness of the program for me. What I did find out is that I have very weak shoulders and upper back muscles. Currently, I can only do 3 pull ups but hopefully in a few months time I can do a decent set of pull ups. Prince of Persia and Kratos (from the God of War) has always been an inspiration. They can do pull ups forever but they are only computer game characters. Fortunately, there are still enough running friends around to keep me running the occasional 10km.
Wednesday, December 17, 2008
Singapore Marathon - completed
Yipee, completed my first marathon ever on the 7th December. I was targeting a sub-four hour marathon and almost pulled it off with my minimum training plan. Almost. I guess not enough mileage. So for me, the bare minimum training is not good enough for the sub 4 marathon. I guess it needs refinement and maybe add in a bit more mileage earlier on for my next plan. Probably, need two 32 k for distance run.
Anyway, JT (my friend) came over the night before the marathon to stay because it was easier to go together. I know it was a rather sleepless night for me because I was nervous about the marathon and couldn't really sleep. Anyway, I managed about 2-3 hours of actual sleep although I went to bed at 10pm and set the alarm for 3am. JT came at around 11pm and I was still turning around on my bed.
I woke up at 3am to have a few pieces of bread with peanut butter because I knew it would be a while before I get to eat. I put on my gear that I prepared the night before. I brought 3 packs of energy gel with me and a pack of candies so I would not run out of energy during the run.
My friends and I arrived at the starting place around 4:45 am. Some of those in my church decided to gather for a short prayer and communion before the run because we were likely to miss church with our expected timing. But with the huge crowd and some miscommunication we only started communion at 5:10 am. We finished 15 minutes before the flag off time. After that, a bunch of us quickly went into our respective pens. There were the sub 4, sub 5, sub 6 pens and we went to our respective target groups. I inched my way up to the back of the sub 4 group because my aim was to finish just below 4, if possible.
The run was very nice and the weather superb. The organisation was good. There was some major congestion from 38km to 42km but I was already walking by then so it did not bother me that much. For those whose legs were still fresh, the crowd (mainly consisting of slower 21 k runners) would probably have irritated them a lot more. The cheering crowd on the side was excellent considering Singaporeans are generally not very expressive. There were those that went out of their way to cheer the runners and this encouraged me. Even up to the last few km, I still had enough energy to acknowledge a smile towards the cheering crowd.
My strategy was to run an even pace throughout, assuming that my legs though untested should be able to pull through. However, that was not the case and slowed down drastically at the last 10k. I got some problems with my shoe rubbing agaisnt my ankle around 8k and had to stop to paste some plaster on my right ankle. Fortunately, I brought some. The stop cost me about a minute from my pace time earlier and I had to make up for it the next 4-5 kms. However, by 28k I felt my both my quads cramping up and had to walk for a while. Whenever I could after that, I ran when I felt like I could and walked when I could not. Finished the marathon in 4:11 minutes. I am quite happy with finishing the race and thought the time was not a bad start for a first. It was definitely a great experience and might even try another one next year.
Anyway, JT (my friend) came over the night before the marathon to stay because it was easier to go together. I know it was a rather sleepless night for me because I was nervous about the marathon and couldn't really sleep. Anyway, I managed about 2-3 hours of actual sleep although I went to bed at 10pm and set the alarm for 3am. JT came at around 11pm and I was still turning around on my bed.
I woke up at 3am to have a few pieces of bread with peanut butter because I knew it would be a while before I get to eat. I put on my gear that I prepared the night before. I brought 3 packs of energy gel with me and a pack of candies so I would not run out of energy during the run.
My friends and I arrived at the starting place around 4:45 am. Some of those in my church decided to gather for a short prayer and communion before the run because we were likely to miss church with our expected timing. But with the huge crowd and some miscommunication we only started communion at 5:10 am. We finished 15 minutes before the flag off time. After that, a bunch of us quickly went into our respective pens. There were the sub 4, sub 5, sub 6 pens and we went to our respective target groups. I inched my way up to the back of the sub 4 group because my aim was to finish just below 4, if possible.
The run was very nice and the weather superb. The organisation was good. There was some major congestion from 38km to 42km but I was already walking by then so it did not bother me that much. For those whose legs were still fresh, the crowd (mainly consisting of slower 21 k runners) would probably have irritated them a lot more. The cheering crowd on the side was excellent considering Singaporeans are generally not very expressive. There were those that went out of their way to cheer the runners and this encouraged me. Even up to the last few km, I still had enough energy to acknowledge a smile towards the cheering crowd.
My strategy was to run an even pace throughout, assuming that my legs though untested should be able to pull through. However, that was not the case and slowed down drastically at the last 10k. I got some problems with my shoe rubbing agaisnt my ankle around 8k and had to stop to paste some plaster on my right ankle. Fortunately, I brought some. The stop cost me about a minute from my pace time earlier and I had to make up for it the next 4-5 kms. However, by 28k I felt my both my quads cramping up and had to walk for a while. Whenever I could after that, I ran when I felt like I could and walked when I could not. Finished the marathon in 4:11 minutes. I am quite happy with finishing the race and thought the time was not a bad start for a first. It was definitely a great experience and might even try another one next year.
Thursday, December 4, 2008
The Singapore Marathon - 3 days
I am getting the jitters just thinking about the upcoming Singapore Marathon. The distance will be far... farther than I have ever ran before. However, there is little I can do about it except to calm my nerves. When it comes to this stage, no amount of last minute training will help. That much I know. Training the body follows the laws of nature - the body needs time to strengthen. Although I am an addict to urgency and last minute errands, I know that is no way I can apply the same technique when it comes to my body. I have learnt it the hard way on my first half marathon...ten over years ago. Then, I was not prepared for the half but forced myself to run and was limping from the 18k point onwards. It was memorable because it was painful. And the fear also put me off running till a couple years ago.
Anyway, fast forward to today. I was talking to a few people from church who were running the marathon and am simply appalled by some of their lack of preparation. In fact, one person I talked to had the furthest run of 8km according to his wife. A whooping 8km and he is running the marathon. Man, I feel for him. I hope he walks the entire journey because if he even runs 8km during the race and walk the rest of the 36km, he would not be walking for a week after that. On top of that, he is 2 years older than me, which means he is an old uncle by Singapore's standard. Another person I know, has done about 10km about 2 weeks ago. We are not talking about 10km 5 times a week. 10km every 2 weeks. Even with a walk, run strategy, 10km is really underestimating the distance. Maybe youthfulness is their only redeeming factor, that or pure talent. Maybe these people want to create a ground where they will see the need for God. Even then, God created the laws of nature and if we break them, we pay a price. Regardless, I will pray that God be with all of us to keep us from harm. When compared to them, my preparation is so adequate - I should feel good about it....some people just have to learn things the hard way.
Anyway, fast forward to today. I was talking to a few people from church who were running the marathon and am simply appalled by some of their lack of preparation. In fact, one person I talked to had the furthest run of 8km according to his wife. A whooping 8km and he is running the marathon. Man, I feel for him. I hope he walks the entire journey because if he even runs 8km during the race and walk the rest of the 36km, he would not be walking for a week after that. On top of that, he is 2 years older than me, which means he is an old uncle by Singapore's standard. Another person I know, has done about 10km about 2 weeks ago. We are not talking about 10km 5 times a week. 10km every 2 weeks. Even with a walk, run strategy, 10km is really underestimating the distance. Maybe youthfulness is their only redeeming factor, that or pure talent. Maybe these people want to create a ground where they will see the need for God. Even then, God created the laws of nature and if we break them, we pay a price. Regardless, I will pray that God be with all of us to keep us from harm. When compared to them, my preparation is so adequate - I should feel good about it....some people just have to learn things the hard way.
Tuesday, November 11, 2008
The Longest Training Run
I had a 32 km run on Sunday, 11 Nov. According to most of the plans I have downloaded, this seems to be the furthest recommended distance. However as I was finishing this run, I really had second thoughts about whether I can do the full 42 km. This was because I already felt like I could not continue any further. I walked a few times after the 20 something mile, cheated a bit by stopping for a drink and took every chance to stop at traffic lights (secretly hoping that the red man would stay a little longer). To continue for another hour, in my mind, would be really pushing the limit. If I felt this bad at 20 miles, can I continue for another 6 miles to finish the marathon?
According to those veterans in the internet, I should be able to. Yes, I did follow an internet training plan to begin with and the longest run was 20 miles (32 km). I, however, did cut out the 5-6 times per week run and made it 3 times per week. According to some, running any further would increase the risk of injury and might be more detrimental than just running a 32k. I guess it is always a balance between injury and training intensity. A running friend, Ben who has ran a few marathons and has been a pacer at the Singapore marathon said that I should finish 30km feeling like I can still do 12km. If that's the case then I will be in a world of hurt come the marathon because I was taking every chance to stop. I will know when the marathon is over, I guess.
According to those veterans in the internet, I should be able to. Yes, I did follow an internet training plan to begin with and the longest run was 20 miles (32 km). I, however, did cut out the 5-6 times per week run and made it 3 times per week. According to some, running any further would increase the risk of injury and might be more detrimental than just running a 32k. I guess it is always a balance between injury and training intensity. A running friend, Ben who has ran a few marathons and has been a pacer at the Singapore marathon said that I should finish 30km feeling like I can still do 12km. If that's the case then I will be in a world of hurt come the marathon because I was taking every chance to stop. I will know when the marathon is over, I guess.
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