Daily Log 25 June 2011 – Pre Race Prep for The Standard Chartered KL International Marathon

Tomorrow is the Standard Chartered KL International Marathon, the premier running event in Malaysia. About twenty thousand people have registered to run for the various races, 42.2 km, 21.1km, 10km and the fun run 5km. I entered the 10km race which is due to flag off at seven o’clock. This will be the second 10km …

Read moreDaily Log 25 June 2011 – Pre Race Prep for The Standard Chartered KL International Marathon

Daily Log 18 June 2011 – How can lightning strike a person twice in a day? Hoohathlon pre-race prep

DAILY LOG 18 JUNE 2011

PRE RACE PREP – HOOHATHLON

Tomorrow is the Hoohathlon which is a mini sprint triathlon organised by hooha.asia. It’s got all the trimming of a proper triathlon and it’s touted as a fun triathlon. This will be my first ever triathlon and regardless of how short it is, it gives me a chance to put all these months of hard work to a test.

The Hoohathlon comprises of a 150m swim, a 10km bike and ends with a 5km run. I am used to doing brick workouts of 20km and 5km so I am not expecting any drama for those 2. The swim though only 150m is something I;m really looking forward to. Since the triathlon clinic earlier in the month I have really put in a lot of attention on swimming and despite the numerous setbacks in my swimming, I know that I will be able to get through it. I am not really putting any time for the swim portion though I would be happy to get it done in under 10 minutes. If I face significant challenges in the freestyle I can always revert to the breastroke.

We have checked in at the Putrajaya Pullman Hotel which is fantastic as the race venue is literally 1 3 minute walk away.

Read moreDaily Log 18 June 2011 – How can lightning strike a person twice in a day? Hoohathlon pre-race prep

Daily Log 21 May 2011 – getting ready for my 5th running event, The 7km Larian Hari Keputeraan Sultan Azlan Shah 2011

>

The Bridge where we’ll be running

DAILY LOG 21 MAY 2011


PRE RACE PREP
THE 7KM LARIAN HARI KEPUTERAAN SULTAN AZLAN SHAH 2011

I have arrived at Kuala Kangsar, the venue of the Inaugural Larian Hari Keputeraan Sultan Azlan Shah 2011. This run is held in celebration of the 83rd birthday of the Sultan of Perak, Sultan Azlan Shah. A remarkable age for a remarkable man and I am happy to join in the celebration.

Read moreDaily Log 21 May 2011 – getting ready for my 5th running event, The 7km Larian Hari Keputeraan Sultan Azlan Shah 2011

Daily Log 20 May 2011 – When you feel that you may be caving in under pressure, remember what your goal is

>

DAILY LOG 20 MAY 2011


MUSINGS AND THOUGHTS

Yesterday I wrote about the idea of quitting after an extremely bad swimming session. I’ve had some time to think about it and have had some revelations. I am training for my first triathlon which will be held on the 23 July 2011, a little over 60 days from today.

For all intent and purposes I have come very far indeed since I made the decision to embark on this journey nearly 6 months ago.

I’ve learnt to run and have turned myself from a couch potato )who couldn’t run for even a few hundred metres) into someone who runs a minimum of 5 km on a slow day and 10km on an average day. I’ve even run the equivalent of a half marathon (albeit quite slowly).


Although I already knew how to ride a bicycle, I have cycled for nearly 20 years and now I do workouts for an hour on the bike 3 times a week.

Read moreDaily Log 20 May 2011 – When you feel that you may be caving in under pressure, remember what your goal is

Daily Log 12 May 2011

>

DAILY LOG 12 MAY 2011

Tuesday’s and wednesday’s workout was very intense involving interval trainings for both the bike and the run. On top of this was the Core Workout for both upper body and lower body. My body is reacting to the load and it’s screaming for me to slow down a bit. I was supposed to go for an easy 30 minute jog followed by a 2 hr swim workout (I did the run bit didn’t do the swim).

RUN

After the interval training yesterday, today’s run was more of a recovery run. Nothing too hard and not too long either. 10 minutes warm up followed by a 10 minute moderate run followed by a 10 minute cool down. I now do a lot of transition workouts which involves a 15 minute easy warm up on the bike before I run (or an easy 15 minute cool down running after a bike workout).

Read moreDaily Log 12 May 2011

Daily Log 7 May 2011

>

PRE RACE PREPARATION
LARIAN BOMBA 2011 10KM

The 10km Larian Boma 2011 will start in a little over 8 hours. Flag off for the race is 7:30 which means we need to be there at about 7 which means leaving home at about 6:30 which means waking up at 5:45. Sleeping has always been a problem for me. I have problems sleeping the night before all of the events I have entered so far (except for the 2011 Energizer Night Race which obviously was held at night). It was the case for the FT Day 2011 run as well as the 2011 World Kidney Run.

So tonight I’m going to do some visualisation before I go to sleep (not too late) and hopefully I’ll be able to get at least 6 hours sleep before I have to get up. It’s most likely though that I will not sleep as intended so I have to find another strategy (and I have to find it quick).


I have never ran a 10km event before so tomorrow will be a significant milestone for me. I have surveyed the route for tomorrow’s run and apart for a 500m steep(ish) incline at the beginning and a climb up the highway flyover, the route is pretty much flat all the way which is extremely good news for me.

Read moreDaily Log 7 May 2011

Daily Log 15 April 2011

PRE-RACE PREPARATION
Energizer Night Race

OK. Tomorrow is my 3rd race of the year- The Energizer Night Race 2011. The first was the FT Day 2011 7km Run followed by the 5km 2011 World Kidney Run, both in March. Both of these races started in the middle of KL at Dataran Merdeka. The Energizer Night Race is held at the Sepang International Circuit, the venue for Malaysia’s Formula 1 race. The track is exactly 5.5km long and the race I’ve entered is the single lap 5.5km fun run.

I am going to be racer Z1841 – REZA ALI.

Woo hoo and yee haa.

Read moreDaily Log 15 April 2011

Pre Race Prep – World Kidney Run 20 March 2011

>

Check out the TShirt. Meet Racer Number C2167- Reza Ali

OK. It’s that time again. I’m running in my second race ever and my first 5km event. The World Kidney Run 2011 will be held tomorrow morning. I’ve entered the Junior Veteran Group. Registration time is 7AM and flag off is at 7:30. The route will be similar to the route I ran last week during the FT Day 2011 7km run (less 2km of course). I really learnt a lot from that race and will make changes tomorrow.

These are the major changes I’ll be making:

1. SLEEP. I didn’t have much sleep before the race last week. In fact I hardly slept at all. Tonight, right after writing this post I’m hitting the sack. I have to be up by 5:45 tomorrow which will give me about 6+ hours sleep. Of course thats assuming I sleep immediately.
2. Warm up for a full 15 minutes gradually brining my heart rate from 50%+ to 65% and eventually to 70% MHR by the time I’m supposed to start running.
3. No following of the crowd. I’m going to run at my own pace and not be influenced by the moment.
4. Run first 500m at 70% MHR, increase to 75% MHR for the next 1 km, 80% MHR for the next 2 km, 85% for the next 1 km and go to 85% and beyond for the last 500m. I find myself a slow starter and I need to increase my pace gradually.
5. Smaller steps for the hill portion of the  race. Last week I nearly blew the hole race when I encountered the hills. I haven’t had time to get used to hill running yet so tomorrow I’m going to take it easy for the hills.

My target for tomorrow is as follows:

Read morePre Race Prep – World Kidney Run 20 March 2011