Monday, 9 April 2012

Road To Standard Chartered KL Marathon

Well, just a half for me actually not a full marathon.

"Poyo" title and "poyo" post coming up. Brace yourself!

Standard Chartered KL Marathon (SCKLM) is where I'll be doing my first half-marathon. Just a little bit more than two months to go and I've been enjoying training for the big day.

Finished the first training plan; Runner's World 9-weeks half marathon training plan for beginners (it took about 11 weeks actually since I don't count the weeks I raced).
I'd like to think that I've somewhat improved my running with the plan. Those who are friends with me on the Dailymile.com, I did improve right? ^^

(pssst... so pretentious of me putting that up, right?) hu~

Now, I've decided to give the intermediate half marathon plan a try and am now in my second week. If all goes well, with weeks for races and recovery; I'll finish and taper a week or two before the SCKLM.

The new training plan needs more focus than the beginner's plan. I don't train with other runners and I sure don't have a coach barking instructions at me. The only easy way for me to remember the target pace & target distance + whether it's supposed to be a pace-interval run, strides or speed intervals is to have it where I can easily see them.
And that's by writing the sequence on the top of my hand. What does all that numbers meant? Easy - After 2K warm up, run at half-marathon goal pace (which I ambitiously set at 6:30/km) for 1.2K, do a recovery jog for 400m then pick up pace and run 2 sets of 800m at 10K pace with 200m recovery jog before doing 4 sets of 200m speed intervals with 200m recovery jog and finish with 2K cool down run. Do you think I'd remember these if I don't scribble them on my hand? If I let my mind wander (which happened quite a bit) I will forget how many loops or sets I've done! This plan does not only exercise the legs (and body) but my brains too. Gotta keep the brain working and working sharp!

Anyway, that's my Tuesday run for Week 1 & 2. Monday will see me do a 6K and Thursday is 6K + 4x100m strides. Saturday is another day of pace intervals while Sunday is reserved for long runs.

While waiting for June to arrive, the road races I've entered/planning to enter so far :
Jan : Multi-Purpose Insurans Run (12K)
Feb : none as I cannot find any 10K races nearby
Mar : 1 Vision Run (10K)
Apr : Energizer Night Race (15.5K)
May : Larian Bersama Bomba (I'm torn on which category to enter. Women Veteran "only" covers 7K and it's the Women Open that has a 10K run. The run offers limited medal and what if I can't get the limited medal if I run the 10K? Getting a medal; limited or otherwise is one of the fun part of entering a road race for me!) I have to decide by next week as I'll go and register for the run the day I'm collecting Energizer Night Race's race kit. Whaddya reckon? 10K or 7K? Zaini told me to go ahead with 10K. After all, I sure ain't gunning to the top 10 place!

26 comments:

  1. You indeed have a very supportive husband..all the best!

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  2. i wanna run more too :) but i dont have such a good supporter like yours there.

    Latest: How Hot can You Stand?

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    1. If it helps to motivate you, 90% of the time, I do my runs alone. ^^

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  3. wow, running so many KM already, somemore need different tactics at different mileage one ah!! real professional lah gadis..

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    1. I'm the sort of people that need some kind of structure.

      Detailed plans make me happy. ;p

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  4. wow, and you have signs and shorthand for all those different tactics written on your hand!! hahahaha, eih, buy a new iPhone to help you with that lah~~ :D

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    1. Cannot lah. If always look at iPhone, then cannot concentrate. Cannot see drain then fall into one susah owh! LOL

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  5. eih, still one race per month no additional permit from your hubby?? and is raimie running together with you also??

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    Replies
    1. I now think just once a month is ideal. Then can concentrate with "training" and improving timing. ^^

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  6. I don't understand any of the technical details, but I'll keep my fingers crossed that you reach and exceed your goal!

    Go for broke and go for 10! :)

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    1. Thanks! You bet I'll bust my ass reaching the goal and beyond. (Now, if only I applied this to my studies and work. heh)

      I will follow the esteemed jungle woman advice and go for 10!

      Wheee!!!

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    2. Same here, don't understand the numbers and stuff, but I support you, Lina!

      Want me to get a banner or pom-pom to cheer for you at the roadside?

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    3. LOL

      Interval runs are runs where you push yourself a bit but not too much. Can talk but maybe not in complete sentence while running.

      10K pace for me is running harder than interval runs

      5K pace run & speed intervals : 90% effort. Push! Push!

      ^^

      Can! Bring colourful pom-pom OK? ;)

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  7. Yes, you improved a lots. You should have no problem to keep that 6.5/km pace in SCKLM.

    Heard that Bomba run is very tough for Men Open to get the limited medal. Not too sure about the Women Open. Good luck.

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    1. I looked at last year's results and boy, both Women Open and Women Veteran were so FAST!

      With just 120 medals for Women Open & 80 medals for Veteran, sure gonna be tough, esp if the turn out is like lasy year's.

      Thanks Neoh. I hope I can maintain that pace for 21K in June!

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  8. Whatever the distance you pick, I wish you the best, Lina.

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  9. Fuyoh, every month also got run one....

    Tengok schedule, kaki terus lenguh (that's only apply to me!)

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    1. LOL

      I got a race scheduled up to October already!

      Lenguh ah? Ask hubby to massage your legs for you! xD

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  10. My hubb sure rolls his eyes when I told him I'm gonna exercise more. Then follow by, "No matter how much you exercise, you are still that FAT!"

    "Wei, I exercise for health purpose, you know", ... Never mind him, he's just jealous I'm slimmer than him, kekekeke!

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    1. Aiyoh! How can he say like that!

      Since I started running regularly from Sep 2011 - Apr 2012; I've lost 10kg already!

      Now I weigh the same as the time I trained 3times a week at a gym with a personal trainer. OK what!

      If he's fatter than you, then that's good excuse to "force" him to go exercise with you, right? ;p

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  11. You're even more technical than I am ... LOL! I'm just running with my gut these days.

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    1. Your gut is perfectly trained already Nick. Pro gut! kakaka

      My gut is still learning the tricks. So need structure and discipline to be better. ^^

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  12. You've got a very busy running calendar! Definitely, a medal would be great after a run :) Something to show for your accomplishment.

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    1. Getting a medal is fun but I need to remind myself that there's more to a road race than medals too. ^^

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