2XU Training Run

Date: 03 Nov 2013
Time: 6am
Venue: Padang Merbok, KL.
Distance: 15km
Record: 1:28hrs

Remarks:

sleep on 10pm the day before but still rolling on 12am.
wake up 4:30am group at sze kai's house, little raining.
reached lake garden on  5:30am, rain getting more. walking to padang merbok with whole wet body.
6:09am start the run, is normal route for training but add in 2 huge slope.
run on own pace, pass by yuki & wan tan at bukit tunku slope, trying to run faster.
leg muscles pain after 7km should be injured on last few days, meet wei leng then pace together.
the hoki stadium slope s like dragon back, after a while turn left in the famous tns(bad words) slope up & down 2km, not easy.
after that 3km is no problem, take it easy to the finishing point.

Is after a long time didn't training at double hills, a lot of hardwork training.

前一天10点晚上就入睡，但是12点还辗转难眠。
4点半起床，到sze kai家汇合，绵绵细雨。
5点半到lake garden，下起密雨，信步走到padang merbok已全身湿透。
6点9分开跑，是平时练习的路线，但是听说加入了2大斜坡。
以自己的速度跑，在上bukit tunku时越过yuki和wan tan，想试下能跑多快。
7km后大腿肌肉小疼，应该是前几天拉到，遇到wei leng就一起跑。
hoki山斜坡，有点像dragon back，不久就作转入闻名的tns（粗口）斜坡上下2公里，不容易。
过后的3公里已不是问题，轻松会到终点。

好久没跑double hills了，好多苦练的回忆。

Share My 2009 Running Training Summary

Total Distance: 461 miles/ 737km

Miles per week: 18 miles/ 28.8km

Total workout: 73 activity

July: 46 miles/ 73.6km

Aug: 58 miles/ 92.8km

Sep: 61 miles/97.6km

Oct: 96 miles/153.6km

Nov: 107 miles/ 171.2km

Dec: 93 miles/148.8km

Average Feeling: Good

Running Speed Range: Rabbit

Challenge for 2010: Run 1010 miles/ 1616km

Average per week: 19.4 miles/ 31km

Hohoo! Come take a challenge with me~~

Genting Fun Run

Date: 26 Dec 2009

Time: 7am

Venue: Genting Skyway

Timing: 1hrs 44 mins

Remark:

Anything just in planning only from mid of 2009, previously run from Taman Melawati to Genting Sempah(nearly 15km+) already feel tough. According to my body condition, finally choose this route(Genting Skyway to First World Hotel 11km)because more easy than from Genting Sempah to First World Hotel(20km+). Even easier but also many slope, First 5km manage to run constantly but after that because of highland make us lack of oxygen so just run 1km walk few minute. Finally completed one of my 2009 target with aron soo, happy running~~ !!!

Can see the sign board, not flat road all the way...

Like this pic, thank to aron soo.

Most like 28 number, 2.8km to go ~cheer~

Finally we done it! *thumb up*

After down hills by skyway, more easy...

Approx to 11km - Genting skyway to First World Hotel

马拉松的训练方法

对于喜欢慢跑得跑友，跑了一段时间可能想尝试一些新的挑战，马拉松是个不错的建议。

一般上赛事进行分不同级别，有重头戏的42公里全程马拉松，普及的21公里半程马拉松，还有10公里和10公里以下的欢乐跑。

有慢跑习惯的跑友通常会跑大约30分钟左右，而当参与10公里以上的赛事后会发现全身酸痛，尤其是双腿。这是因为身体和双腿的肌肉没有经过适当的训练，长时间的运动肌肉会受损，而训练就是加强肌肉的弹性和韧性。

肌肉的训练分为两种：

1）无氧训练 - 激烈的短跑，例如100米，200米，400米等没有足够的时间输送氧气，使肌肉中的氧气耗尽，大约是在2分钟左右做最激烈的运动。无氧训练帮助建立强壮的腿肌，粗大的肌肉携带更多的氧气。训练后的有效时段大约是4-5星期。

2）有氧训练 - 超过2分钟以上，心跳维持在一定的范围内，例如心率達到最大心率的70％－75％，最簡單的公式是 220 減掉年齡。另一個更精準的算法是: 210 - (年齡 x 0.7)。400米到10公里内混合了无氧及有氧运动，10公里以上100%是属于有氧运动。有氧训练提高人体的耐力，增强心肺功能。训练后的有效时段大约是长期达几年。

所以，马拉松的训练注重于有氧训练多于无氧训练，注重心肺，循环组织，肌肉强韧度等训练。

除此之外还需要加入匀速训练，以平均的速度和力量可以让全程发挥得更好避免后继无力的状况。

历史起源

马拉松运动和传奇是分不开的，同时马拉松的历史也是有争论的[2][3]。

前490年，希腊联军在马拉松战役中击败入侵的波斯军队，取得希波战争的决定性胜利。传说希腊士兵费迪皮迪兹(en:Phidippides）带伤从马拉松跑回雅典宣布胜利，之后力竭而死[4][5]。然而，根据在马拉松战役当年出生的历史学家希罗多德的记录，雅典传令兵费迪皮迪兹奔跑的路线是从雅典到斯巴达，目的是请求斯巴达的援助，并跑回雅典，往返[6]距离各240公里左右[7]。

马拉松的传说首次被记载于公元1世纪时普鲁塔克的杂文On the Glory of Athens，他引用了赫拉克利德斯(en:Heraclides Ponticus)失传的作品，给那名传信的士兵取名为Thersipus of Erchius或 Eucles。[8]

赛制

马拉松比赛的标准长度由国际田联在1921年正式确立,为42公里195米或26英里385码[1]。

1980年代后，半程马拉松(21公里)在民间兴起。

由于马拉松比赛在公路上进行，赛道情况不同，因而没有世界纪录，只有世界最佳成绩作为跑手的成绩纪录。

2004年，国际田联正式采用马拉松世界纪录，告别只有世界最好成绩的时代。

国际田联宣布这个决定后，埃塞俄比亚选手格布雷西拉西耶正式认定为男子马拉松的世界纪录保持者，成绩为2小时03分59秒；英国选手拉德克里夫被正式认定为女子马拉松的世界纪录保持者，成绩为2小时15分25秒。

资料：维基百科。

Short LSD Training

Venue: Double Hills, KL.

Distance: 10.4 km

Timing: 1hr 4mins

Pace: 6:09mins/km

Shoe: New Balance 769

Remarks:

easy run with friends, just done 10km cos whole day camera workshop not time run 20km.

klang run 4 it 12km tmr... just sub 1 easy, reserve energy for penang marathon... Excited~~

Hills Training

Venue: Double Hills, KL.

Distance: 10.4 km

Timing: 00:59mins

Pace:05:38min/km

Remarks:

easy run with aron, han fong. no enough sleep, feel tired.

PBIM coming next weekend, can eat many delicious foods at Penang.

excited!

Double hills training again

Venue: Double hills, KL.

Date: 20-june-2009

Time Start: 7:32am

Time Finish: 8:52am

Result: 1:20mins

Distance: 10.8km

Run slow slow with Aron today, feel uncomfortable like want vomit and diarrhea becos of the donut ate yesterday night.

At the car park, saw bobby and his cyclist friends.

In the half way, my wish become half true... starting vomit regularly... yer T_T

Than after 1st hill met chooi wan, she is so hard in training... so geng~

After return back to car park, directly run in to toilet...

Never like this when run SCKLM...

Permaisuri lake training

Venue: Permaisuri lake, Cheras.

Date: 15-june-2009

Time Start: 7:25pm

Time Finish: 8:07pm

Result: 42mins

Distance: 8.4km

Is rest day so grab the chance to run, run alone...

Reach there saw yenny running with fren, When I completed 6 laps I chit-chat with her n many uncle there.

They doing warm down, yoga style... I just follow lor.

Actually I want run 15 laps but just take it easy lor.

Average time is 5mins/km, if I can run 42km with this speed than I happy liao...

I need more time to run...

Double hills training

Venue: Lake Gardens, KL.

Date: 13-june-2009

Time Start: 6:23am

Time Finish: 7:20am

Result: 57mins

Distance: 10.8km

I used to run around 1hr for this route above 10 times with friends.

But I run alone today, so I try speed up but at last my leg ankle pain again.

Sportsman cant away from injury, especially when u need to get better result.

One of the reason why I cant finish it with maintaining fast speed may be is I not training regularly.

In the war have a sentence, 'The more u sweat in training, the less u bleed in war'.

Than I can change to, 'The more u sweat in training, the less u injury in race'.

Something we want to get the goal we must have discipline & commitment on what we need to do.

If we dun serious about the thing we doing, the return is unconfirmed result.

Last Month Training Plan for SCKLM 2009

31/05-06/06/2009(sun-sat)
>15K or 21K
>30~40mins
>28warm-up/warm-down -8 * 800M
>30~40mins
>28wup/wdn -2(15tempo/4easy)
>30~40mins
>30~40mins

7-13/06/2009(sun-sat)
>3:00hrs
>30~40mins
>28wup/wdn -9 * 800M
>30~40mins
>28wup/wdn -4(7t/2e)
>30~40mins
>30~40mins


14-20/06/09(sun-sat)
>2:30hrs
>30~40mins
>28wup/wdn -8 * 800M
>30~40mins
>28wup/wdn -3(9t/2e)
>30~40mins
>30~40mins


21-27/06/09(sun-sat)
>2:00hrs
>30~40mins
>45mins
>1:30hr
>30~40mins
>30~40mins
>25mins


28/06/09
>SCKLM 　

REST

Fri & Sunday Training

Fri>SCKLM Test Run & LSD Training Run Alone

Date: 01/05/2009
Time: 5:42am(4hrs40mins)
Location: Dataran Merdeka
Distance: ~39km
Note: done only 39km til bank negara cos whole body tired & leg pain ready. last few KM run & rest & walk, hope not like tis on 628 SCKLM, after sit awhile infront bank negara than walk back to dataran merdeka. I hate hot sun, better run faster in 4hrs than perfect~

next SCKLM test run will be on:

Sunday-24/5
Sunday-14/6

Preparations: self prepare water pouch, power gel 2, 3 pack or banana 2, 3, rm10(if need taxi), mobile phone or mp3(optional), SCKLM route map, enough water.


Sun>NB 15km Test Run & Hillside Training with Carrie

Date: 03/05/2009
Time: 6:30am(2hrs)
Location: Lake Gardens
Distance: ~13km
Note: run with pretty must run slow slow...hehe, actly my leg also pain liao feel not gud. after that go eat breakfast at imbi pasar, feel so tire than sleep like dead t_t

Sat & Sunday Training

Sat>SCKLM Test Run & LSD Training with Aron

Date:18/04/2009
Time: 5:30am(2hrs30mins)
Location: Dataran Merdeka
Distance: 20km+
Note: done only 20km cos we leg pain ready at jalan raja muda abdul aziz, so walk back to dataran merdeka.

next SCKLM test run will be on:

Sunday-1/5
Sunday-24/5
Sunday-14/6

Preparation:self prepare water pouch, power gel 2, 3 pack or banana 2, 3, rm10(if need taxi), mobile phone or mp3(optional), enough water.

Sun>NB 15km Test Run Alone

Date:19/04/2009
Time: 6:30am(1hrs15mins)
Location: Lake Gardens
Distance: ~15km
Note: run alone cos late, sorry for all CARI buddy. after done 15km run, joint SC Running Clinic with Mark William. Good seminar!

Crazy Run - KL Road 25km training

Target: LSD training for SCKLM 2009

Date & Time: 04/04/09, 5.15am
Distance: ~25km(2h40mins)
Route: dataran merdeka - jalan tun abdul rahman - jalan ipoh - jalan mahameru - jalan istana - jalan wisma putra - jalan hang tuah - jalan hang jebat - jalan pudu - jalan imbi - jalan sultan ismail - jalan Pahang - jalan tun razak - bulatan kampung pandan(stop&walk back) - jalan imbi - jalan pudu - jalan tun perak - dataran merdeka

Notes: 20mins warm up run + 2 hours LSD + 20mins warm down run. Actually I plan to run SCKLM route map but failed liao, run till bulatan kampung pandan feel tough so just listen body's order just stop. This time overlook about the backpack weight, 3 bottle 500ml water, and some food and 2 mobile phone total 2kg weight.Also forget to get map just run the route by memory, next time must get map lar. Have to add up the LSD training, min once week one time.

Buddy Run - Lake Gardens 10km training

Target: 1 hour LSD training for SCKLM 2009

Date & Time: 28/03/09, 6.15am
Distance: ~10km(65mins)
Route: Lake Gardens – Double Hill – Lake Gardens

Notes: 5mins warm up + 60mins LSD & hillside run + 5mins warm down. This run forget add in adjustable time. Actually the plan is 2 hours LSD but tomorrow got Melawati run 10km so just take easy run.
At start Aron & me following 3 foreign gals, before half way we cut them. Relax run till the end, after we yam cha at car park mamak store.

Sheep Run - Taman road 30mins training

Target: 3nd relax run training for SCKLM 2009

Date & Time: 27/03/09, 8pm
Distance: ~5km (28mins)
Route: Taman road 5 laps

Notes: easy and relax run today, change use thigh muscle power to run. ankle feel less pressure...tmr lake gardens train wif aron, dun know can wake up or not?

Doggy Run - Taman road Tempo run training

Target: 1st tempo run training for SCKLM 2009

Date & Time: 26/03/09, 8pm
Distance: ~10km (65mins)
Route: Taman road 10 laps

Notes: 20min warm up run + 2 rounds X 8mins speed up run than 2mins easy run + 20mins warm down. Right ankle pain again today, may be warm up run too slow than pain? must ask for advice the right running post...

Rabbit Run - Taman road 30mins training

Target: 2nd relax run training for SCKLM 2009

Date & Time: 25/03/09, 8pm
Distance: ~5km (28mins)
Route: Taman road 5 laps

Notes: right ankle pain today, try place the right running post... raise leg to train up the leg muscle power like rabbit...tomorrow tempo run

15 weeks Marathon Training Plan

15 weeks Marathon Training Plan

　

　 >Sun >Mon >Tue >Wed >Thu >Fri >Sat

>LSD >Relax Run >Hill/Road Run >Relax Run >Tempo Run >Relax Run >Relax Run

22/03 >2:00+extra time >30~40 >20wup/wdn 6 Hill >30~40 >20wup/wdn 2(8t/2e) >30~40 >30~40

29/03 >2:15+extra time >30~40 >20wup/wdn 7 Hill >30~40 >20wup/wdn 3(5t/1e) >30~40 >30~40

05/04 >5K~10K race >30~40 >20wup/wdn 8 Hill >30~40 >20wup/wdn 2(9t/2e) >30~40 >30~40

12/04 >2:20+extra time >30~40 >22wup/wdn 7 Hill >30~40 >22wup/wdn 3(6t/2e) >30~40 >30~40

19/04 >2:40+extra time >30~40>22wup/wdn 8 Hill >30~40>22wup/wdn 4(5t/1e)>30~40>30~40

26/04 >10K~15K race >30~40>22wup/wdn 9 Hill >30~40>22wup/wdn 2(12t/3e)>30~40 >30~40

03/05 >2:50+extra time >30~40>25wup/wdn 6 * 800M>30~40>25wup/wdn 3(8t/2e)>30~40>30~40

10/05 >3:00+extra time >30~40>25wup/wdn 7 * 800M>30~40>25wup/wdn 4(5t/1e)>30~40>30~40

17/05 >8K~10K race>30~40>25wup/wdn 8 * 800M>30~40>25wup/wdn 3(9t/2e)>30~40>30~40

24/05 >2:45+extra time>30~40>25wup/wdn 7 * 800M>30~40>25wup/wdn 3(5t/1e)>30~40>30~40

31/05 >15K or 21K>30~40>28wup/wdn 8 * 800M>30~40>28wup/wdn 2(15t/4e)>30~40>30~40

07/06 >3:00>30~40>28wup/wdn 9 * 800>30~40>28wup/wdn 4(7t/2e)>30~40>30~40

14/06 >2:30>30~40>28wup/wdn 8 * 800M>30~40>28wup/wdn 3(9t/2e)>30~40>30~40

21/06 >2:00>30~40>45>1:30>30~40>30~40>25

28/06 >SCKLM 　REST 　REST 　REST 　REST 　

Rat Run - Taman road 30mins training

Target: A relax run training for SCKLM 2009

Date & Time: 23/03/09, 7.30pm
Distance: ~5km (30mins)
Route: Taman road 5 laps

Notes: 5mins warm up than 30mins taman road run after 5mins warm down. No speed no pressure relax run, let body used to run than more easy to complete full marathon. I hope so~

Alone Run - Lake Gardens 10km training

Target: A warm start training for SCKLM 2009

Date & Time: 22/03/09, 7.15am
Distance: ~10km + some gardens road
Route: Lake Gardens – Double Hill – Lake Gardens

Notes: 15mins warm up run + 60mins LSD & hillside run + 15mins Adjustable time. Actually I want do 2 hours LSD but wake up late, next time must sleep early lor.