Time Flies..

Like they say, time indeed flies sebab sedar tak sedar, my FM training has passed its 5th week and month January is also going to leave us all soon!! And by the time I started writing this entry, I've already skipped almost that whole 5th week of my FM training as I went back to Terengganu to attend to my sister-in-law's wedding..

So, with that word 'wedding', come unofficially the word 'carbo-loading'. Haduih...After bersusah-payah mendisiplinkan diri a few weeks before with balance diets (~60% veggies) and without any rice, akhirnya 'termeletup' lah empunya diri menghadap menu2 kenduri yang dahsyat itu...haha..together with the gulai kambing from my daughter's aqiqah on the very same day, whatever rice menu served on that table, I sental cukup2...epic fail!

My in-laws and biras!

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Anyway, back to my Liz Yelling FM training.

Up to date, I've ran the furthest of 18k (~11miles) for my long run session. And the next target  for the LSD is the HM distance (21k / 13miles) which I plan to run it this coming weekend (26 - 27/1) together with the other Bintulu running buddies who are also preparing themselves towards the Brooks Half Marathon this coming March. Other sessions that I plan to redeem myself after the whole week off, are the hills session and the tempo run which I very much need to push and put more effort to achieve that desired pace. No more lemah longlai and stay-in-the-comfort zone for me when it comes this tempo run..bak kata sifu Tristupe, if you want improve your pace or run faster, tempo run is the answer..so, push it!!..But to stay endured and last longer in your full marathon, the slow and long run is the key..so, respect it and be patience while you are at it!..

So all in all, there's still a long way for me to be ready for my FM run. But the good thing is that, even if the time flies so fast, they are still on my side as long as I commit myself to the regime and alter it to suit my day life demands.

Ganbatte!!

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Haile Specialised!

The legend with his world record in Berlin Marathon 2007

Ethiopia's Haile Gebrselassie is one of the greatest endurance runners ever - winning Olympic gold twice and setting 26 world records. Here are his success tips:

Check your health

Before you start training for a marathon, go to the doctor and have a thorough examination. I go to the doctor every six to eight weeks to see if my form has changed, and I take this opportunity to have a general check-up. Older runners who may be at risk for heart and circulatory diseases should get the okay of a doctor before starting training.

Set goals

I know what I want when I start a marathon: to win! But what do you want? Make sure you're clear in advance and don't go out too fast. If you set a time goal, whatever it is, it should be realistic. If I run for a world record, I just don't take off; I set definite time goals during the race. My goal time is based on times that I've run previously over shorter distances. Do the same, or use the results of friends who are at the same level.

Increase endurance

When I ran my first marathon at 15, I had lots of talent and speed, but one thing was lacking: endurance. I've worked on that over the years with thousand of slow kilometres. To run a successful marathon, you have to run great distances - these can't be replaced by a quick, fast workout. The core of marathon training is the long slow run. The capacity of your body to take in oxygen increases. The more oxygen you have available for energy, the higher your endurance.

Include breaks

Believe it or not, I need a break once in a while. I have to rest if I want to go fast on other days. My marathon training is organized so that I really challenge one day and then follow it up the next day with a recovery run. It should be the same for you. For every marathoner; have at least one complete rest day a week when you don't run.

Kick up the pace

I got my marathon world record with an average speed of 20km/hr, which is faster than my usual pace. I trained at this "race pace" before the marathon; at first for short, then over longer distances. Are you a beginner? Then it's enough to run a marathon at your usual pace. If you've got more ambition (3:30 or faster) you have to assume your marathon pace will be faster than usual. You need to practise it in training for 10 miles (~16k).

Lift some weights

I spend a lot of time in the weights room. It's not about muscle building for me, but about increasing endurance by using lighter weights. My marathon training includes regular strength training for all of the relevant muscle groups. Do a few planks, press-ups and crunches - perhaps directly after a long run.

Excerpt from "How can I run like the best?" (Runner's World Coach)

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MPIB Run 2013 - Larian Hangus!

After a back to back hills/rolling terrains i.e. Malakoff KL 2012 and this MPIB 2013, I am now know one important element that I need to improve further and emphasis more in my 2013 running adventure.

The hills lahh of course!!

Aiyah..I thought after the Putrajaya Night Marathon, I could handle any hills adequately after doing the hill session at least once in a week. But my oh my, until that last Sunday's race, my body and mentally seems to have some problems adapting to the first sight of any inclines and steep roads especially if before the race, I don't prepare myself properly. But I do admit that after the flag-off of this MPIB run, I did TOO MANY mistakes. In simple and plain truth, I did almost everything that a runner SHOULD AVOID during a race..big time!!

The flag-off

Lesson Learn 1
When you know that you are going for race event the next day (in whatever distance), today is the day you should be resting properly. In my case, perhaps I should have chosen to skip this MPIB event since the traveling fatigue within 3 days before the race had taken its toll on me. From Bintulu - Kajang - Besut - KL - Kajang - Padang Merbok. I dunno about other people, but for me I think I should have plan my travel accordingly and try to avoid doing any race if I traveled/drove non-stop beforehand or maybe I should just take my time and rest properly.

Lesson Learn 2
After doing 4 - 5 races since 2012, I know now that I need to have a good sleep before starting any race especially if it's a morning race. In this MPIB run case, my baby daughter had other plans for me that whole night and I only managed to 'tidur-tidur ayam' for almost 2hours until I went out from the house at about 5am in the morning. Hahaha..priceless moment!

Lesson Learn 3
Need to fuel myself sufficiently few hours before the start of the run. But it is always my problem (especially the morning race) to find myself the most suitable snack or a quick meal for me to fuel-up. I've tried numerous options - Biskut Tiger, isotonic drinks, dates/kurma and Milo or mana2 yang sempat lah. Tapi still rasa macam tak pernah cukup dalam tank during midrace. Maybe kena sental nasi jugak kot or pasta. Need some points on your best practice here peeps..hehe..

Lesson Learn 4
I took off too fast after the flag-off!. During the first hill, I was running at 5:35 pace (for my level at least)!! and by the time I reached the 'peak', I was almost out of breath and my leg felt like I already ran past 3 to 4k. By 6k split, there's no more left in the tank and I just continue the race with a walk/jog combo until the finishing line. Itu pun dah rasa macam nak give-up..hadoi..memang betul2 hangus..

Lesson Learn 5
Never ever try to bring with you during any race, 'gadgets' that you never brought along during trainings. As for my case, I strapped my left arm with the Galaxy Note armband that is tied together with one sponsored balloon..Aiyo..At first, I thought it would be easy for me to take photos by the end of the race but before I could reach 8k split, my left arm dah rasa kebas because it was too heavy! So you add that with inner self yang dah almost nak give-up, I was even thinking just to take the Bank Negara Komuter halfway and balik terus tido.. :P

But all in all, it was a good learning experience for me as a beginner runner and to kick off this year 2013 in motion. At least I dug deep and keep on moving until I reached the finishing line especially after a Chinese guy with no left arm ran past me, so fast and furious I couldn't even get a glance at his face. A true runner spirit I would say!

Me and Najmi. his timing was 1hr 13mins! Congrats!

Nevertheless, alhamdulillah I managed to complete the race in one piece and got the finisher medal. Hoorah!!

Finisher medal and running bib

Now back to work and prepare to redeem myself again!

My official timing - 1hr 24min 45s

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2013 Targets

Yeay...alhamdulillah..at last, we are in the year 2013. New year, new lease of life and new set of targets to achieve. And as I preps myself for my next running adventures, I am grateful that I arrived into 2013, feeling mentally happy and physically adequate. And I hope, as I train towards the full marathon (FMV), I would shed-off some more pounds, feel a lot healthier and in the end, run faster.

So what's next for me?

I did mention previously that I would be doing my first full marathon by May 2013 in KK. And hopefully, when that time arrives I would be in the near perfect shape, mentally and physically to complete the race in one-piece. No time target and it's all for pure fun and a duel between me and myself as this would be my biggest target for this year. Once this is realized, the subsequent targets would be to run comfortably faster than my current pace (~6:10min/km) and do longer LSDs to improve my stamina and endurance.

On top of that, my biggest dream and wish for this 2013 is for me to put a lot more effort to be closer to Him and practice my faith better than previous years. And secondly, to better myself and my relationship, inside out - to my beloved wife and baby daughter (as a husband and a father), and to my bigger family - my parents/in-laws/relatives.

Other than that, hopefully my financial stand in this new year would also improve and better than 2012 so that I could join more running events as registration fees are getting expensive year by year..Hahaha..

Owh, and one more thing, I'm hoping to further expand my running circles and network so that I could learn new things and bring on-boards those tacit know-how from individual runners/acquaintances that I met, be it via blogging or in that rare moments before/during/post race events that each of us bump-into.

Last word from me, may all of our dreams and wish come true. Have a good year ahead peeps!

Khairul Ariffin Muhazar aka KAM , @kameyol

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