Target time: sub-1hr 52mins for 16km (first time below 7min/km pace).
Achieved: 6:43min/km pace!
I signed up for this run the moment I found out that Larian Untukmu Gaza was postponed to 3rd November 2013, because previously the dates clashed. This race is 16km.
Though I've done three half marathons by now, they were not really good runs that I finished strong. All three half marathons led me to walk in the last three kms. Prior to this, the furthest I went was 14km on my birthday which was 7:10min/km pace. During a training, I hit 13km at 6:52min/km and both of these were in January. As the months go by, my mileage starts to get less, and my pace started to be "as long as it's still below 7:40min/km". It's not really about work commitment, but I'm trying to find a way to minimize training time but to improve as fast as before. So the previous "5 runs per week" has gotten down to about "3 runs per week". This will start to build up again after Hari Raya to prepare for my first Full Marathon in Penang Bridge International Marathon.
I decided to do a 16km time trial a week before this race, running KLCC Park. I completed it just shy of 2 hours with a pace of 7:28min/km. My goal, was to do a sub 7:00min/km. To do that, I need to complete it below 1hr 52mins.
Four weeks prior to this race, I started to do heavier intervals during my speedwork days. This was purely with the intention to start increasing my pace which I feel have been stagnant about 7:20 - 7:40min/km. I started doing 11.3kmh (5:11min/km) for 1.6km x 3 sets. Just needed to build the mechanics of my legs moving that fast.
Race Day
I woke up at 4:15am, when the alarm was actually set for 4:30am. Had my daily Yakult, prepared my protein + positrim shake. Then made my Milo in a enclosed shaker, and took my bath. Packed my usual,.. 2 energy gels, my heartrate monitor and for the first time, I decided to experiment running without holding my Gatorade and decided to stop at every water stop. Yes, previously the only reason that I brought water is not throw away running time by clambering with other runners getting water. So now I'm trying for a sub-7min but actually will stop at water stations. My idea... is to treat each water station as my walk break. Yup, even if I have to start a walk break at my third km.
Reached Dataran Putrajaya at 6:00am, drank my milo and went for my Subuh prayers and head to the starting line. As usual, I only started joining the crowd about 2mins after the start at 6:30am. First two km was averages about 6:30min/km. Then the first water station, I walked till I saw a colleague. I ran alongside her a while then continued on my way. At the second water station (6km), I took my x1 caffeine energy gel and drank up the water given. At this point, I decided to conserve energy by deploying a weird walk break strategy... which is running about 3mins hard, and walk for 2mins. Believe me, 2mins was a LONG TIME to wait before starting to run again that at one point I got bored so I whistled songs to myself. Amazingly, the break allowed for a speed up and it made me maintain sub-7min pace. By the 9th km, I found that I could go for my 10km personal best. And so I sped up to complete my 10th km at 5:51km/min.
Had another energy gel at 12km's water stop, and that was it. I skipped the 15km water station just to finish the race. For the first time in any race, I let go my joy the moment I crossed the finish line by shouting "Woo!" because I know I did my sub-7min/km. Along the way, I started to realise that I have been following the pace of a one-arm chinese dude. We were passing each other a lot, and he became somewhat of a 'pacer' for me to follow coz he also goes for his walk breaks.
Conclusion of the race, is that I completed it in 6:43min/km pace and I'm very happy with that.
The Circuit
The track is what I would considered flat. With maybe 4 uphills that were really short, and one longer but low-incline hill. The weather made it a perfect condition for running.
Organisation was good. Twice police made me stop running to allow cars to pass but everything else was ok. Kudos to PaceSetters.
Summary
Though this race is a milestone attack, I was still experimenting. First time not carrying water. First time allowing a walk break for as long as 2 mins. What went right from previous runs that I take along with me still is the taper (I stopped running 3 days prior to race), my double-breakfast of firstly protein shake and then milo drink at venue, and mental attitude with a goal in mind.
I seriously think that my new running pace plays a role and that the four weeks of speedworks, well, works. I used to run at 7min/km but my runs this time was at 6:10min/km and due to the walk breaks, it averages just between 6:50 to 7:10 except when I really take a super long breaks due to ending the 2-mins breaks just before an uphill. While I can tackle uphill, I don't have the intention of getting exhausted once I conquered it. Might as well save the energy for the time I want to hit.
Next race,.... Standard Chartered Half Marathon. If everything goes right, I logically should hit my modest target of sub 2hours 35mins. But my real target is 2hours 30mins.
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