Training for a Half Marathon (Again)

So, I signed up for the Standard Chartered Half Marathon, in June, after almost a year of not joining any races. So far I can still maintain running up to 10k without a problem, so yay for that. I would have thought that my stamina would be worse. But I suppose, insanity workouts help and I have been poling anyways.

Next step, to build up my stamina for 15k runs. I don't specifically research on training methods (like I used to maniacally do before). I guess now I am more accepting of my limitations and just strive to make each run better than the last :) So much less stress that way. Besides, stressing out about runs is just counter intuitive!

Oh well, my current fave songs to run to (in no particular order):

1. Madness by Muse
2. Girl on Fire by Alicia Keys
3. Spirit Indestructible by Nelly Furtado
4. Die Young by Kesha
5. Anything by Ne-yo.
6. Anything by Kelly Clarkson
7. Nothing compares to you by Sinnead O'Connor (ok this may sound to slow but I swear the tempo is perfect for my pace).

Okay, I need more songs!

Injured Foot - Tendon Injury

So after the diminished runner's high from Brooks HM, I realised both my feet were sore. I didn't think much of this, as a little bit of soreness is usual for me after a half marathon.

Thereafter, I went for recovery run of 10k, about 3 days after the HM. Being the stubborn me, although I was still in pain (minor!), I still decided to push through and complete that 10k. Hmm, well no regrets there.

But unfortunately, the next day, my right foot felt really bad and I was limping around. My left foot was fine. It hurt to walk or put all my weight on my right side, especially mid-sole and heel. So there I was limping around for a few days, and trying to wear flats but it still hurt bad. Weirdly enough, it hurt less when I was in 3 inch Heels or more :p

One week after and still hobbling around, a friend told me to go get a doctor's opinion as it may be something more serious, such as a stress fracture in one of the bones. Gahhh, that freaked me out, and I immediately booked an appointment at a Sports Specialist Hospital. I met a doctor who specialises in foot and ankle problems.

I must say this hospital provides excellent and efficient service, and I was a first timer. Upon registration, the doctor checked my right foot. Doc was quite thorough, asking how it hurt, where, what shoes do I use to run, etc. I was then whisked for X-ray to determine if there was any stress fracture, as the Doctor initially feared. However, upon studying the X-ray results, fortunate for me, there was no fracture, everything looked fine. But still the limping does not make sense. Doctor surmised that it was a strained/injured tendon which crosses over my mid sole (not sure of the scientific term). This would probably explain why it hurt less when I was on heels as being on tip toe caused less stress on that particular tendon.

This injury was most probably caused by wrong running technique (more practice Pat!!) or shoes without sufficient arch support (time to go shopping!!!). However, sad news is I am off running, on doctor's orders for the next 2 weeks or so. Rest seems to be the only remedy, and if that does not work, I would have to go in for physio :(

So, I am trying not to go nuts here sans running for 2 weeks... Booooooo.... Well, at least, I have an excuse to wear high heels, although I am walking with extra caution these days!

Kelly Clarkson - Stronger - Another album perfect for running

I recently got Kelly Clarkson's Stronger Album! She is majorly talented don't you think so? And definitely not a sell-out and stays strong to her own style and genre :)

Been listening to her album on long runs as I find the fast paced songs nicely laced with slower one when I am recovering. Did a 15k few days ago listening to this on loop, and I must say I am totally in love with the album title track! Pure power song on my Nike + App ..tehehe

Do give a listen to Stronger and power up those hills :)

What Not to Do Before a Race - Malakoff 7km Run Kuala Lumpur 2011

So Sunday, 18.12.2011 was the Malakoff Race 2011 which I did not really prepare for due to stupid reasons best kept to myself :p

Suffice to say that I have cured myself of said stupid reasons (hence why I can call it stupid reasons, after some soul searching)

Unfortunately due to stupid reasons, I completed the 7km race in a mind numbingly slow time of 48:48.

Lesson learnt:

(1) Not to sleep only 2 hours the night before a race;
(2) Abstain from alcohol before race; preferably quit alcohol;
(3) Not let unworthy causes distract you from your goals.

An unworthy cause is anything that fits in the description below (in my humble opinion):

"Anything that deviates you from health (mental and physical) and overall happiness."

Keep the ones who hold you dear and cherish you for who you are close to you. And the ones that don't, toxic that should be eliminated from your life. Such toxic ingredients should latch on to other life matter to pollute; as they will only attempt to bring you down.

Confessions of A Run Addict

In no particular order of importance:

(1) I get excited when I see other runners and I mentally cheer for them :p

(2) I love my running gear more than office attire. Wish I could wear them all the time.

(3) I have my running gear in my car, just in case.

(4) I get cranky after 3 days of no running.

(5) Sometimes, I say I am too busy with work when I actually just want to go for a run (because it is hard to fathom standing dates up for a run).

(6) Sometimes I just say its 5k run when its actually LSD because my friends have been too shocked by the actual distance.

(7) My bosses way of asking how my weekend was goes like "So what run/race did you join last weekend?"

(8) I get annoyed when due appreciation is not given to a Marathon (i.e. Half Marathon is not the same lah)

(9) I always get inspiration/solutions to my problems when I am running.

(10) I miss running with Super Fast Handsome :( But he doesn't want to run with  me anymore :((

Random Running Conversation

Somewhere in KL having coffee on a weekend,

Me : I think I may be somewhat sadistic in nature...

Friend : Oh no, you are definitely a masochist. All the running and half marathons you put yourself through, oh yea, definitely a masochist.

Me : *rofl* that's a first!


I am sure other avid runners out there get really funny remarks from other people. I am beginning to mentally divide the people I know into 2 categories, runners and non-runners :p

Post mortem - Standard Chartered Kuala Lumpur Half Marathon 2011

Work has been so crazy busy the past week, that I have not had the time to write on this. Alas, the euphoria from the Standard Chartered Half Marathon on 26.06.2011 has died down. But I was on cloud 9 for a good 2 days after though.

Well I have to hand it to the organisers, the run was really well managed! I was impressed! The atmosphere in the morning before the flag off was pure excitement coming off from everyone else. Although it was still very dark and you could barely see the person's face next to you. As I anticipated the massive crowd there, I took a taxi at 5am instead of driving there.

It was an early wake up call for me at 3am and breakfast at a mamak at 4am. What else is open at that hour right. So there I was in my running tights and green SC shirt surrounded by clubbers from the night before sobering up at the mamak. I was laughing inwardly as they probably thought I was nuts or something, in running gear at 4am :p

I got to Dataran Merdeka before 5.30a.m and wow it was so exciting to see so many people! Granted it was still pretty quiet. I think most people were half asleep. So I proceeded with some light warm up and managed to catch the flag off for the full marathon. Full marathoners, wow, that's a whole different class, really respect those runners *hats off* Hopefully soon, I can be strong enough to do a FM.

Anyways, next was the Ekiden flag off. This was, I think a team relay for HM. And 5 minutes later, off we go, the Half Marathoners! There were so many people running that it was quite stuffy and no room to branch out for the first 4km, I think. But that was fine with me, since I start out slower anyways. 

I loved the route! It was fairly even for me, with not much hills, except I think up one flyover or two. There were water/iso drink stations every 2km after the first 4km. And not forgetting sponges too. The first 15km was okay for me, and I had a good pace on me. I took my power gel at the 12km mark. My iPod stopped working after the halfway mark. But that didn't stop me. In fact, I realised it is much more enjoyable for me to run without music. I can easily listen to my own breathing and check if I am dragging my feet, which I tend to after a while. 

The 16km - 18km was killer for me as I felt most tired then. But the crowd was getting more excited. We were already near Pavilion then. I think everyone just couldn't wait to finish! I pushed through for the last 3km. But alas, the last one or 2km, we merged with the 5km group category. There were so many of them! And most of them were walking in groups on the street, blocking those running. I could hear the cheers of the crowd from the finishing line! I was adamant not to be slower than my Energizer run which was 2.30 so I picked up my pace then, bumping into a few 5km walking people. (I did say sorry, coming through!)

Pushing past the finish line, I felt a surge of happiness! Definitely happy with my performance, I did not stop throughout the race (which I did in energizer, walking at parts, boo) and I felt good! Not wiped out as I thought I would be. My official time? 2:27:27! 2 minutes faster than my first HM in April! And I ranked 169 out of 955 runners in my category, which was the women's open. 

This run has definitely given me the inspiration to train harder! I want to complete a HM below 2:15. How was your run?

How to Improve your running time

I have been thinking, or more like bugged lately on how to improve my running time. It is turning into an obsession for me. So much so that I trawl the web looking for information and reading up on materials on how to improve my running time. There are some which are pretty informative, and some which is downright lame (imho) because it is things that one would already know. For example, eat healthy. Okay fine, everyone knows that, but more useful would be a proper eating plan or diet plan. Personally, I am not a fan of a strict eating plan, i.e. okay today you cook this recipe bla bla bla. Yes, sure some people enjoy following directions, but I find that these eating plans are hard to follow because:

(1) it caters for Westerners, so most of the ingredients are hard to find in Asian countries; and

(2) even if they are, these ingredients are downright expensive! (Come on, RM30++ for a handful of yellow squash! Heck, you could buy 10 cartons of milk with that!)

But I digress. In general, I just try my best to eat a balanced meal and to stay away from fried/oily food and cutting down on sugar. Occasionally, I do take protein shakes. Eventually, I do hope to be more disciplined in my eating habits.

But, today I think I found a gem of an article on how to improve your running time. I think it is pretty reasonable and doable. I can't wait to try it, but after the Standard Chartered Half Marathon this Sunday. I will take a week break from running and then try the recommended training. Besides, the author seems pretty knowledgeable judging from his experience and background.

I'll keep this space updated on the results. I do believe that most runners share this obsession of reducing time, right? But if its just me, I'm fine with that :)

Last Week before Standard Chartered Half Marathon 2011

So, its another 4 days before the Half Marathon by Standard Chartered this Sunday. I'm feeling the jitters now! Last night was my last speed training before the run. I won't be running more than 5km now. I know I should be tapering down but I have this fear I will forget my pace.

I think most runners would know after awhile of running what their estimate pace is without looking at their watches. Well, I fear if I stop running too long, I might lose that touch. Weird I know, but I don't know how else to explain it.

So for the next couple of days, I will be doing tabata for cardio and some weights for strength training. Other than that, I'll be taking it easy and just carbo-loading!

I'm already thinking of doing a full marathon next. But, my question how much running experience do I need before training for that? I only started running consistently since January, so I doubt that is enough. Most people I know only did a full marathon after a few years of running, but I just feel so curious to push myself in a full marathon!

True Grit

A couple of weeks ago, I watched a movie entitled True Grit about a young girl on a mission to avenge her father's death back in the wild west days. It was a really good movie and the actors portrayed the characters very convincingly. I can't help but marvel at the young girl's tenacity in the movie. Anyway, the young girl in the movie said at one point,"I'm looking for someone with true grit."

Well for me, the phrase really stood out and it made me wonder, "What is true grit?" The word grit on its own connotes for me, images of resolution, determination and just the willpower to push through and succeed. Now this phrase "true grit" has stuck with me ever since then.

If you think about it, true grit is all you need to succeed in whatever your endeavours. Sure, a little bit of luck now and again will help. But at the end, it is your determination and willpower, your true grit that decides if you succeed or fail. Often I think about this on my long runs, especially when I feel like giving up, and I would think, why am I doing this or why am I running miles when I can be at home chilling out? But then somehow this phrase "true grit" pops in my head and I think of the satisfaction I get when I run further or run faster. And this just makes me push harder and not to give up, because at the end of the day, it is your fortitude and your desire to improve yourself that makes a difference in your life!

For anyone looking for inspiration, do watch the movie!

Signs of Running Addiction

Since I started running, which was only early January 2011, I realised my obsession with running has been increasing. Things I do now which I didn't do before running, which shows a person suffers from chronic running disorder:

1. You know LSD.
2. Carbo loading at lunch before long run in evening.
3. Mentally cheering on other runners you see, even if you're driving.
4. While listening to songs, you think "hmm this can be a good running song".
5. While driving, you measure your car's mileage if you see a nice running route.
6. You have your running gear in the car, you know, "just in case."
7. You don't take alcohol the night before a long run.
8. You're obsessed with your pace.
9. You make sure laundry of running gear is done on time!
10. You have THAT pair of lucky socks and THAT pair of lucky shirt. (or maybe that is just me)
11. You wake up happier on running days!

Happy & Safe Running, people! Today is a Running Day for me :) 16k and carbo-loaded I am!

Oh my aching legs (in a good way)

Today's workout was another grueling but good one.

I was not supposed to run today, since I ran yesterday but the weather was too beautiful to not run! Okay I did warn you guys I love running. So I laced up and thought, okay maybe I do a slow run just to warm up before my strength training session. So I ran for about 7km in about 48 mins. I felt alright and was not too tired.

Then I immediately hit the gym for some weights. Well since I am now a fan of www.bodyrock.tv , I used one of Zuzana's timing method, 12 rounds of 10 seconds (rest) and 50 seconds of high intensity for some back and legs workout. I did hamstring curls ( I think that's the name) and pull ups and reverse pull ups all assisted though. I am not that strong, yet! On average was about 15 reps for each exercise and 4 sets of each.

Hmm me thinks I should write down my score next time, so that I can track my improvements. That was a total of 12 minutes.

Next came the killer butt workout! I'm obsessed with my rear, or the lack of it :( so yes, I'll be honest. Today was the day to attack my glutes! I completed the workout and my legs were definitely jelly!! Great workout I will definitely do it again, next time with scores! Good night, from jelly legs me!

Woe is me

Okay, confession time...

I love running, seriously I do. But I also have other "vices" in my life, which I love, and unfortunately does not bode well with my running affair. One of it would be a substance which quells my thirst as well as drown my sorrows, which usually starts on a Friday night. Okay, I love, love Cider Beer! And pub grub (but that's another story)

So, any runner would know that alcohol slows you down, literally. I'm not going to go into the scientific explanation of it. But suffice, to say that for myself, drinking the night before a run, slows me down the next day. I feel heavier when I run and sloooww. And maybe it's psychological but, well if you love running, you would want to perform your best each time, even if it just a practice run.

So, now that the Standard Chartered Kuala Lumpur Half Marathon is only 2 weeks away, I have decided to stop drinking alcohol until the race is over. I know, some people say moderation is me, but when it comes to cider beer and good company to boot, it is just so hard for me to stop!

Tis going to be a long weekend for me without my trusty Strongbow, and not in a good way!

And oh, by the way, I am not alcoholic, although reading the above might give the impression I am!

Anyone out there with vices inhibiting your workouts?

Speed Training

Today's run was slightly modified on the spot. I did 5km of easy run at about a pace of 6mins 40 secs per kilometre. Then this was followed by 800m dash at a pace of 5 mins 40secs (on average) and 100m of recovery walking. This was repeated 5 times. Followed by a 1.2km of cool down jog.

All in all, it was a good running session. In fact, I felt quite energetic after that so I did 12 minutes of High intensity strength training just for my arms. I set my interval timer to 10 secs (for rest) and 50 (for high intensity) repeat this 12 times, and you get 12 minutes of high intensity training. So 3 different exercises will you get you four sets of each. Definitely love this sort of workout because it really saves time. No need to spend an hour in the gym but yet not showing any results. On a different note, one day I will try this timing method for a total body workout. I'm sure that would be a kick-ass workout!

Today has been a great day!

Monday Run

3 miles warm up

2x (2 mins, 3 mins & 4 mins) at 5k pace 

2 miles cool down 

I will do this run this evening somewhere in KL, starting in KLCC park.

This sort of practice run is the hardest for me and will definitely wipe me out. Oh well, only practice practice practice will make you better. Going over mantras in your head helps too! Something I read in runners world, about 4 syllables mantra to keep you going. My favourite is "Think Fast, Be Strong!"

Happy running peeps!

Standard Chartered Half Marathon Training

I have another 17 days til the Standard Chartered Half Marathon in Kuala Lumpur on the 26th June 2011. This is only my second time running a half marathon, since the Energizer Night Run in April 2011 (which was organised very badly indeed). I completed that in 2hours 30mins.

So my goal for the SC run is 2 hours 15 mins; which leads to average pace of 6mins 42secs per kilometre. However, I have been training differently this time compared to my previous training which was to gradually increase the distance from 5km until a maximum of 19km few days before the actual run.

I find that now, I am taking practice easier where I do 3 runs a week of two 10ks and one 16k. On days I don't run, I do cardio and strength tabata, which I find makes me feel less tired when I am running. I am not sure if this is because of the tabata or some other factors I am not aware of. Perhaps I will do a 19k one week before the race and then taper off for few days.

I find running one of the best stress relievers and I wake up happier on running days! Seriously, running is soooo addictive <3

First Half Marathon - Energizer Night Race

Hey peeps!

My first half marathon is coming up in 4 days! The Energizer Night Race 2011 in Sepang. Needless to say I am a bundle of nerves. Well prior to registering, I was reading up on running half marathons. Most websites say that you need a good solid 6 months or so of consistent running before doing a half marathon.

But I was just all gung-ho and now or never and thought, heck why not just do it?! So I found myself registering for the race 12 weeks ago. It was then too that I started a half marathon training plan I got from Nike Plus (since I am obsessed with Nike). Well I have followed the running plan religiously, though I wish I had been more strict on my diet.

Nonetheless, no time for regrets! Now is the time to stay positive and remember all the things I have practiced so far. Pace, pace, pace myself. Got all my mantras in my head, stretching routine down pat and now just to stay focus for 13.1 miles!

Good luck to everyone joining the race this Saturday!

Half-marathon jitters

Hi All!
I have been training for the past 10 weeks for a half marathon which is happening on 16.04.2011 in KL. No doubt as the date looms closer, I feel the jitters. I'm beginning to worry if I have been doing the right thing and if I have been training hard enough.

Well, so far, the further I have gone is 17km and I did that in about 2 hours. I feel it is slow because I hope to finish the run in 2hrs 15mins. This is going to be my first half marathon. Well, I have only recently start running (maybe past 3 months). Before this, it was just the periodical treadmill for me, but I get bored fast on that.

But I have to say I have completely fallen in love with running outdoors! This will be a lifelong effort for me! When I have the time, I will track down all my training efforts, because I find this a good way to keep track and know my good/bad in training.