Event: Hell Week Training 2008, Session 1
Venue: Bukit Aman carpark, Kuala Lumpur
Venue: Bukit Aman carpark, Kuala Lumpur
Date: 27 & 28 September 2008
Time: 5.00am & 5.10am respectively
Distance: 25KM & 30KM (25.82KM & 31.51KM by Jamie's Garmin Forerunner 205 respectively)
Shoe: Nike Air Zoom Vomero+ 3 & Nike LunarTrainer+ respectively
Time: 5.00am & 5.10am respectively
Distance: 25KM & 30KM (25.82KM & 31.51KM by Jamie's Garmin Forerunner 205 respectively)
Shoe: Nike Air Zoom Vomero+ 3 & Nike LunarTrainer+ respectively
By Frank
The Hell Week Training was created by Jamie which includes 3 sessions of 2 days back to back LSDs (Long Slow Distance) runs to achieve a 100KM weekly mileage. Besides, it was done to take advantage of the Hari Raya holidays which falls in the middle of the week. The main goal is simple, to complete the targeted mileage to boost our fitness and anaerobic level for the upcoming New York City Marathon 2008 for Jamie and my Penang Bridge Marathon 2008 and also Standard Chartered Singapore Marathon 2008. The secondary goal is of course to complete it within the fastest time. Having to only done 1 back to back LSDs last 3 weeks ago (20KM each) in my whole running career, it was a real test this time. Lets see how it all went...
LSD 1, 27 September 2008...
It was a chilly morning due to rain the night before. A perfect weather to take on the first LSD of 25KM with Jamie, Loke and Luc (a Belgian marathoner with a 02:50:00 personal best). I decided to go with the Nike Air Zoom Vomero+ 3 for this run. It was my first time handing the shoe this distance although I normally suffer with calf discomfort after running 20KM. But as the shoe felt better and better the more I ran with it, I think it's worth the risk.
And so off we went. The start was easy till I cross the Duta Highway where I decided just to go a bit faster. Luc was even faster and he was really running fantasic. His posture and running style is something which I really admired. Although at times he tends to run away from us, he does slow down and sometimes even stop to allow us to catch up with him. Nice of him to do so. We used the new Mont Kiara route which is generally tougher due to the climbs but I really enjoyed it as it gave me a new feeling of running this usual LSD route. And it's the climbs that we will appreciate when we hit race day.
As it was still early and thinking that the Petronas station isn't open yet, we decided to stop over at a convenience store at Desa Sri Hartamas to refuel ourselves before continuing. Did a loop around the Petronas station before starting our journey back. I slowed down as we passed Plaza Sri Hartamas as I was experiencing some slight tummy discomfort probably due to the carbonated 100Plus. Loke was still behind but Jamie has taken flight with Luc, but still within sight. I managed to catch up with them just before the income tax building. And before crossing the Duta Highway, we bumped into Ronnie's large running group which includes Lionel. They started at 6am. From here, I paced myself together with Jamie while Luc went for it.
Luc waited for us near Tijani and I felt bad about it. We are slowing him down. He mentioned to us that it is advisable to go fast towards the end of a run or race as it may help prevent cramps. Hmmm... Interesting. Hasten things up and soon enough we arrived at Jalan Parlimen before I went for it. Arrived back at the Bukit Aman carpark, and refueld before joining the folks from Runners Malaysia for the remaining 4.3KM run which I took as a warm down run. I eventually completed both runs totalling a distance of 25.82KM in a time of 02:33:22.
Felt good after the run and I had no complains about the Vomero+ 3. Yes, my calves still hurts but it wasn't as bad compared to my other runs. Refueled myself with Endurox R4, before going for breakfast with the rest from Ronnie's group. Then for the whole day, I slept to have myself recover for the next run, the next day.
LSD 2, 28 September 2008...
For this run, I just had to choose the Nike LunarTrainer+ to protect my legs after having done 25KM yesterday and also I wanted to try it out on a 30KM distance. Suprsingly enough, my legs weren't as sore as compared to my first back to back run. Overall, I felt good. Together with Jamie, Lawrence and Luc, we started off at 5.10am.
Pretty much like yesterday for the start, easy pace. It was just before the Solaris Mont Kiara when I made my move. Even though going pretty fast, Luc had no problem catching me. Salute to him. Decided to slow down before the climb to Sunrise Mont Kiara to save my energy as there is still a long way to go. As usual, I stopped at Desa Sri Hartamas to refuel with Jamie before continuing to the Petronas Station. Luc has already arrived there and while we were doing our loop around the station, he was actually doing his second! Lawrence arrived shortly and mentioned that he decided to just run a 21KM instead of 30KM as it's a been a while since he did this long. Take it easy, my friend.
Continued on and this is where I started to suffer. Somehow, my stomach started to bloat up and soon I was in need of the toilet! "Big business" is coming! As it was still early and there was no toilet in sight, and I got no choice but to hang on. Jamie and Luc was getting very far away from me but still within sight. I was hoping that the Malay food court just beside the income tax building is already open but it wasn't, probably due to the fasting month. Argh...
I held on as it was another 5KM before I arrived back at the Petronas Station. Did my loop around the income tax building and made my way back. The pain subside a little and I managed to speed up too. Met quite a number of morning runners and although I do not know them, I greeted each of them, as a sign of courtesy. Soon, I was glad I'm back at the station. Both Jamie and Luc was refueling themselves and I asked them to carry on without me as I made my deposit.
It was so much better after clearing my bowels. Refueled with Gatorade at the station and met up with some other runners including Daniel who is back running after spraining his ankle at the recent Shape & Men's Health Run 2008. Didn't spend too much time chatting and off I went again. It was the last 10KM and I struggled to get my momentum going as I had stopped for too long. Plus, it was my first time making my way back using the new route which is seriously tough. There were multiple climbs which were very steep. Plus, it was a lonely run here. I had to be discpline enough to conquer the climbs without stopping as there were no one around to motivate me, except for foreign workers. And so I did which I'm really proud off.
I found myself back at Tijani and I know it's another 4KM to go. Sights of morning runners slowing down and even walking isn't really an interesting sight to see. The "Devil" inside me tempted me to join them, but the "Angel" asked me not too. Of course, I listened to the "Angel" and soon, one my favourite area, Kenny Hills came into sight. Ran through it with haste and I arrived back at Jalan Parlimen before my final push to the end at Bukit Aman to complete, a supsingly amazing run (excluding tummy upset) covering 31.51KM in a time of 03:12:24.
Though tired, I was really happy that I made it. My legs were of course sore, but not as bad thanks to the Nike LunarTrainer+ which I now certify good for 30KM. Spent some time warming down and stretching while catching up with Adam, Choi and Jamie, before leaving for home for a quality rest. Till the next session 3 days later...
The Hell Week Training was created by Jamie which includes 3 sessions of 2 days back to back LSDs (Long Slow Distance) runs to achieve a 100KM weekly mileage. Besides, it was done to take advantage of the Hari Raya holidays which falls in the middle of the week. The main goal is simple, to complete the targeted mileage to boost our fitness and anaerobic level for the upcoming New York City Marathon 2008 for Jamie and my Penang Bridge Marathon 2008 and also Standard Chartered Singapore Marathon 2008. The secondary goal is of course to complete it within the fastest time. Having to only done 1 back to back LSDs last 3 weeks ago (20KM each) in my whole running career, it was a real test this time. Lets see how it all went...
LSD 1, 27 September 2008...
It was a chilly morning due to rain the night before. A perfect weather to take on the first LSD of 25KM with Jamie, Loke and Luc (a Belgian marathoner with a 02:50:00 personal best). I decided to go with the Nike Air Zoom Vomero+ 3 for this run. It was my first time handing the shoe this distance although I normally suffer with calf discomfort after running 20KM. But as the shoe felt better and better the more I ran with it, I think it's worth the risk.
And so off we went. The start was easy till I cross the Duta Highway where I decided just to go a bit faster. Luc was even faster and he was really running fantasic. His posture and running style is something which I really admired. Although at times he tends to run away from us, he does slow down and sometimes even stop to allow us to catch up with him. Nice of him to do so. We used the new Mont Kiara route which is generally tougher due to the climbs but I really enjoyed it as it gave me a new feeling of running this usual LSD route. And it's the climbs that we will appreciate when we hit race day.
As it was still early and thinking that the Petronas station isn't open yet, we decided to stop over at a convenience store at Desa Sri Hartamas to refuel ourselves before continuing. Did a loop around the Petronas station before starting our journey back. I slowed down as we passed Plaza Sri Hartamas as I was experiencing some slight tummy discomfort probably due to the carbonated 100Plus. Loke was still behind but Jamie has taken flight with Luc, but still within sight. I managed to catch up with them just before the income tax building. And before crossing the Duta Highway, we bumped into Ronnie's large running group which includes Lionel. They started at 6am. From here, I paced myself together with Jamie while Luc went for it.
Luc waited for us near Tijani and I felt bad about it. We are slowing him down. He mentioned to us that it is advisable to go fast towards the end of a run or race as it may help prevent cramps. Hmmm... Interesting. Hasten things up and soon enough we arrived at Jalan Parlimen before I went for it. Arrived back at the Bukit Aman carpark, and refueld before joining the folks from Runners Malaysia for the remaining 4.3KM run which I took as a warm down run. I eventually completed both runs totalling a distance of 25.82KM in a time of 02:33:22.
Felt good after the run and I had no complains about the Vomero+ 3. Yes, my calves still hurts but it wasn't as bad compared to my other runs. Refueled myself with Endurox R4, before going for breakfast with the rest from Ronnie's group. Then for the whole day, I slept to have myself recover for the next run, the next day.
LSD 2, 28 September 2008...
For this run, I just had to choose the Nike LunarTrainer+ to protect my legs after having done 25KM yesterday and also I wanted to try it out on a 30KM distance. Suprsingly enough, my legs weren't as sore as compared to my first back to back run. Overall, I felt good. Together with Jamie, Lawrence and Luc, we started off at 5.10am.
Pretty much like yesterday for the start, easy pace. It was just before the Solaris Mont Kiara when I made my move. Even though going pretty fast, Luc had no problem catching me. Salute to him. Decided to slow down before the climb to Sunrise Mont Kiara to save my energy as there is still a long way to go. As usual, I stopped at Desa Sri Hartamas to refuel with Jamie before continuing to the Petronas Station. Luc has already arrived there and while we were doing our loop around the station, he was actually doing his second! Lawrence arrived shortly and mentioned that he decided to just run a 21KM instead of 30KM as it's a been a while since he did this long. Take it easy, my friend.
Continued on and this is where I started to suffer. Somehow, my stomach started to bloat up and soon I was in need of the toilet! "Big business" is coming! As it was still early and there was no toilet in sight, and I got no choice but to hang on. Jamie and Luc was getting very far away from me but still within sight. I was hoping that the Malay food court just beside the income tax building is already open but it wasn't, probably due to the fasting month. Argh...
I held on as it was another 5KM before I arrived back at the Petronas Station. Did my loop around the income tax building and made my way back. The pain subside a little and I managed to speed up too. Met quite a number of morning runners and although I do not know them, I greeted each of them, as a sign of courtesy. Soon, I was glad I'm back at the station. Both Jamie and Luc was refueling themselves and I asked them to carry on without me as I made my deposit.
It was so much better after clearing my bowels. Refueled with Gatorade at the station and met up with some other runners including Daniel who is back running after spraining his ankle at the recent Shape & Men's Health Run 2008. Didn't spend too much time chatting and off I went again. It was the last 10KM and I struggled to get my momentum going as I had stopped for too long. Plus, it was my first time making my way back using the new route which is seriously tough. There were multiple climbs which were very steep. Plus, it was a lonely run here. I had to be discpline enough to conquer the climbs without stopping as there were no one around to motivate me, except for foreign workers. And so I did which I'm really proud off.
I found myself back at Tijani and I know it's another 4KM to go. Sights of morning runners slowing down and even walking isn't really an interesting sight to see. The "Devil" inside me tempted me to join them, but the "Angel" asked me not too. Of course, I listened to the "Angel" and soon, one my favourite area, Kenny Hills came into sight. Ran through it with haste and I arrived back at Jalan Parlimen before my final push to the end at Bukit Aman to complete, a supsingly amazing run (excluding tummy upset) covering 31.51KM in a time of 03:12:24.
Though tired, I was really happy that I made it. My legs were of course sore, but not as bad thanks to the Nike LunarTrainer+ which I now certify good for 30KM. Spent some time warming down and stretching while catching up with Adam, Choi and Jamie, before leaving for home for a quality rest. Till the next session 3 days later...
5 comments:
great run! rest well and see you wed for part 2!
Salute you guys!!!
carboman: Yes. Plenty of rest and food needed. And must remember to clear the bowels. Haha...
caparnabbrand: Don't salute us. Join us. Come come...
I do not belong to any of the running groups but would like to join your lsds. However, my pace /km is about 30sec to a minute slower than most of the running groups and wont be able to keep-up to learn the 25K or 30K route first time. It wont be fair to slow others as well. Is it possible to get a map of the Bukit Aman to Hartamas route (30K) route from you or could you refer me to a site which has the map? Thanks
Cheong: I don't have a map but you are welcome to join our LSDs. There are other slower runners too and we will slow down and wait. And you never know that you may be able to run faster than you think with others running with you. If you are interested, do join us this Wednesday (1/10), 5am at Bukit Aman carpark. We will be doing a 20KM. Else on Saturday (4/10), 5.55am instead where we will be doing 15KM.
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