Chiang Mai Marathon 2009

This will be my last marathon for the year 2009 and my second back to back marathon and it was just 3 weeks after the Singapore Marathon, thus my focus was mainly on recovery, felt recovery was almost there and glad that my legs no longer feel sore. I can feel I am close to 90% full fitness. Feeling excited as it was also my first experience running in "air-con" environment, I am sure the weather will help improve my timing provided my legs don't fail me :p This will surely be my last chance for a Sub 4 marathon target this year.

It was a freezing cold morning, with the temperature in Chiang Mai been around 13 - 15 degree Celsius. As usual didn't really sleep well and got to wake up at 2:45am had 3 slice of sandwiches for breakfast and off we go to the Starting line up to meet up with the rest of the Safra runners for warm up and race registrations before the race starts at 4am.

I followed the same strategy used during SCSM 2009, with the target of sub 3hr 50min marathon.

5k Split	Projected 5k Split for 3:50 finish	Race day actual 5k Split
5	0:27:15	0:27:29
10	0:54:30	0:55:04
15	1:21:45	1:22:27
20	1:49:01	1:50:06
21	1:55:00	1:55:46
25	2:16:16	2:18:14
30	2:43:31	2:45:54
35	3:10:46	3:13:48
40	3:38:02	3:42:39

For the very first time I was feeling really strong even up to the 35km mark, sticking closely to my race plan. It was only with about 6km to go before I started to feel slight soreness on my right ITB, it was the same soreness I felt after SCSM 2009. Despite of that I am still able to keep up with the pace, with my left leg working harder. At 39km mark I had to run slower to a pace of 6min/km as my right leg might cramp, could not run too fast and definitely should not stop or I will surely cramp. A check on my Garmin watch and glad that I am "safe", this time it is surely and finally sub-4 . The final stretch towards the finishing line was great as I finish with smile on my face and felt like champion getting applauds from the local Thai army recruits.

Split	Time	Avg Speed	Max Speed
1	0:05:37	5:37	4:28
2	0:05:32	5:32	4:52
3	0:05:26	5:26	4:57
4	0:05:23	5:23	4:47
5	0:05:31	5:31	5:00
6	0:05:29	5:29	4:52
7	0:05:35	5:35	4:55
8	0:05:31	5:31	5:04
9	0:05:29	5:29	4:59
10	0:05:31	5:31	5:05
11	0:05:32	5:32	5:09
12	0:05:32	5:31	4:53
13	0:05:31	5:31	4:58
14	0:05:27	5:27	5:00
15	0:05:21	5:21	4:34
16	0:05:27	5:27	5:04
17	0:05:31	5:31	4:59
18	0:05:34	5:34	5:03
19	0:05:37	5:37	5:10
20	0:05:30	5:30	4:33
21	0:05:40	5:40	5:10
22	0:05:27	5:27	4:09
23	0:05:36	5:36	5:02
24	0:05:42	5:42	5:05
25	0:05:43	5:43	5:13
26	0:05:37	5:37	4:35
27	0:05:41	5:41	5:20
28	0:05:28	5:28	4:56
29	0:05:25	5:25	4:23
30	0:05:29	5:29	4:44
31	0:05:32	5:32	5:05
32	0:05:26	5:26	5:00
33	0:05:27	5:27	4:56
34	0:05:41	5:41	4:58
35	0:05:48	5:48	5:05
36	0:05:44	5:44	4:57
37	0:05:31	5:31	4:49
38	0:05:27	5:27	4:45
39	0:06:02	6:02	5:12
40	0:06:07	6:07	5:10
41	0:04:57	5:54	3:48
Summary	3:47:57	5:34	3:48

Standard Chartered Singapore Marathon 2009

It’s another PB, 38minutes improvement but I felt rather disappointed. As always what a huge positive splits towards the end too.

21km Splits
1:56:09 (5:30), 2:16:16 (6:27) (Terrible)

5km Splits
0:26:20 (5:16), 0:27:54 (5:35), 0:28:12 (5:38), 0:28:05 (5:37), 0:28:28 (5:42), 0:30:17 (6:03), 0:33:14 (6:39)

Last 2.99km (distance as per GPS)
0:20:39 (6:54)

My overall condition was quite okay, ate well, slept relatively well, cool morning weather which I failed to take advantage on. The route is still okay, but as usual the 10km runner crowd towards the end of the race makes running difficult, but then no excuse for failure to keep up with my 5:40 pace.

The initial strategy was to go for a 5:27pace and no matter what do not go beyond 5:40. But that is not to be as I am disappointed, but I have identified the reasons why:
1) the race from the 35km mark onwards costs me my race as I just could not even maintain constant pace of 5:40 any more.
2) The uneven 5k splits shows that I am not able to maintain a consistent pace, especially the 1st & 2nd km where I over-paced, the 1st 5k splits is so much faster then the rest of my 5k splits.

New Balance Real Run 2009

This is an event which I have participated for 3 consecutive years, the 1st one been a 10km race which is also my 1st competitive race and somehow I always don't do well for Real Run, probably due to the terrain, especially the trail, sand and runway where it is really hot towards the end of the race.

This year the race again started at 7:30am and same as last year the same experience returns as running on trail I started to feel tired fast and only after the 3km mark but this time round I am determine not to walk but just slowed down slightly, make sure I am not too far off my 5min/km pace. Soon as I leave the trail running route, I feels really glad to be on the roads but it is also time for recovery, the idea then is just to recover and run as fast as I can. It is definately more enjoyable to run along the park connectors and Changi Coastal Road where I can better "feel" my pace. But somehow my recovery is slow and I am not able to maintain my 5min/km pace, to make things worse as I reached the sand my pace get slower. It is tiring to run on sand, I was hoping that I can run faster after the sand as it will be just 3km to go, but again I could not run any faster as I felt the need to recover and with the glaring sunlight shining into my eyes it is difficult to run faster. It is only until the last 1km before I can push myself all the way to finish strongly.

I am 3 mins off my target time of 1hr 15mins, which is an average pace of 5min/km. However I struggled to maintain the same kind of pace on trail and sand. Wonder if it helps to run slower on such terrains and only pickup pace only on runways? Overall not a good result and again a positive splits towards the end.

Garmin watch distance: 15.04 km__Time: 01:18:57min__Pace: 05:14 min/km
Garmin Connect - Activity Details for NEW BALANCE REAL RUN 2009

Mizuno Wave Run 2009

This is suppose to be a 10miles (16km) race but with poor road marchalling from the organizer it turns out to be a 17km race and as roads are not closed, all runners are force to stop at the traffic lights. I personally find it quite irritating, for me I have been forced to stop up to 3 times.

I am glad that before the race starts I already plan not to go all out but just to treat it as a "recovery run". Must go easy as the day before I had my 30km run with sgrunners at MacRitchie. Overall, apart from the stoppages I had an enjoyable run, especially the "extra 1km" along Old Upper Thomson Road where I enjoy the scenery, so much better then running along the main roads with lots of cars.

Join the rest of Safra runners for a pic after the race

Garmin watch distance: 17.04 km__Time: 01:34:08min__Pace: 05:31 min/km
Garmin Connect - Activity Details for Mizuno Wave Run 2009

Yellow Ribbon Prison Run 2009

Had a great run at 7:30am on a very cooling Sunday morning. Initially I was tempted to go for the MR25 30km run as you don't often get such opportunities for such long distance event, but in the end I still stick to my original plan to compete in this race and with that I have to do my longer distance run on Saturday with AdiNation instead. But without a good rest before race day I wonder if I can still do well for this race. Well... I won't be expecting too much and will just go for a 48min finishing time, which is to aim for 4:48min/km.

This race started sharply at 7:30pm but I was held up waiting for ee at the toilet queue area before we both started about 2mins late, and as usual I will lookout for gaps in between the route to overtake slower runners ahead. I was feeling quite enegetic as I overtook Yen (TPY Safra) at about the 3km mark and by then I was feeling tired, guess I over paced myself.

I decide to slow down slightly for recovery, but will try to maintain a pace of below 5min/km, and as usual at the 5km mark I took a glance on my timing. Hmm..... about 24mins and so far so good at least on track for a sub 50min finish. At the moment I too spotted Julian (ex-DSTA), shouted and waved at him, quite surprise to see him as a volunteer road marshall.

For the next 3km I managed to maintain a pace of about 5min/km, along the way I overtake Vincent Leong (TPY Safra) and Lawrence (TPY Safra) and some other runners from Tampines Safra. I find it misleading in the final 3km route as there were a number of turns and U-turns, and from a distance I thought I was nearer to finishing line as I up my pace too early and especially for the last 1km. But nevertheless I am quite pleased with my run as with the number of up and down slopes, it makes it very difficult to maintain a steady consistant pace.

Lastly I am not too pleased with the distance as my Garmin watch shows 9.78km, do wonder if this is a personal best for me as based on my average pace of 4:51min/km my timing for 10km would have been 48mins 30secs instead.

Garmin watch distance: 9.78 km__Time: 47:27.28min__Pace: 04:51 min/km

Garmin Connect - Activity Details for Yellow Ribbon Prison Run 2009

Army Half Marathon 2009

This year the race started earlier at 5:30am on a cooling morning, and as usual I will set a target finishing time. For this race I hope to complete it in 1:45hr and to maintain a pace of 4:55min/km where mathematically I will finish in 1:43:56hr.

It was about 5.20am I tried to inch closer towards the start as I was quite far away, to my surprise the MC suddenly announced that the race had started, it was then about 5.25am. I still don't quite believe it and thought it was a joke as I did not hear any horn or bang sound. But when I get closer to the start point I soon realised the truth, I quickily started my Garmin 405 just before I step onto the ChampionChip mat.

The initial 3km was tough as I weave in and out overtaking slower runners, determined to keep up with the pace I set, and so far so good as I hit 5km in 25mins. Along the way I overtake a number of Safra runners and met Daryl from Safra who is also my coming TNF100 partner. Soon I reached the 10km mark, feeling tired as I struggled to maintain my 4:55min/km pace, a glanced at my watch shows 51mins, hmm.... slightly off but will keep trying hard. Then at 15km Solomon (Safra runner) caught up with me, had a chat with him as he asked if I am aiming for any timing? I tell him 1:45 and currently slightly off target, he then ask me if his current pace okay with me? I replied okay and he soon replied me that after 18km we will go all the way. Feeling grateful with him as my pacer I tried really hard to keep pace with him up till 16km before I started to drift apart from him. It is only after 17km before I totally lost sight of him. Hmm... sigh... it was nice of him but too bad I could not keep up with him. At that moment I too sighted Choon Teck (Safra runner) way ahead of me at the last U-turn point, surprise that he is even ahead of Solomon.

As I was approaching 18km I decide to conserve some energy for the final push. At this point I gauge that the 1:45hr target seems beyond me, will just have to run as fast as I can. The final 2km is really tiring as I was not able to make the final push unitl I saw the placard displayed by the NS guys : Pain is temporary. Pride is forever. Wow... that right, and at that moment I thought it is now or never. It really motivates me as I push myself harder to run faster, determine not to go beyord 1:50hr. From a distance when I see the finishing point I summon all remaining reserve I have overtaking a number of runners ahead before finishing strongly. Upon crossing the finishing line, feels glad to be greeted with applauds from our ex-safra trainer Andy. :)

Overall this is still an encouraging result, another PB for me but still feel disappointed as I somehow could not maintain the consistant pace needed to achieve my aim of 1:45hr, it is bad as I am not really close to the target and with a terrible a split of 5mins from my target finishing time.

Garmin watch distance: 21.28 km__Time: 01:50:25hr__Pace: 05:11 min/km


Start - 9km > time 47min 35sec. This is 5min 10sec per km for 9.2km
9km - 17km > time 40min 6sec. This is 5min 8sec per km for 7.8km
17km - Finish > time 22min 32sec. This is 5min 30sec per km for 4.1km

The last 4km shows a terrible big positive splits. It shows I am still not fit enough towards the end of the race.

The splits below based on Garmin watch distance tracking

Split	Time	Distance	Avg Pace	Best Pace
1	0:05:00	1	5:00	2:53
2	0:04:58	1	4:58	4:27
3	0:05:17	1	5:17	4:48
4	0:05:08	1	5:08	4:25
5	0:04:47	1	4:47	4:03
6	0:05:12	1	5:12	3:05
7	0:05:19	1	5:19	4:43
8	0:05:15	1	5:15	4:34
9	0:05:15	1	5:15	4:23
10	0:05:12	1	5:12	4:22
11	0:05:05	1	5:05	4:20
12	0:05:11	1	5:11	4:24
13	0:05:12	1	5:12	4:24
14	0:05:21	1	5:21	4:29
15	0:05:14	1	5:14	4:26
16	0:04:50	1	4:50	4:31
17	0:05:21	1	5:21	4:44
18	0:05:29	1	5:29	4:20
19	0:05:12	1	5:12	4:18
20	0:05:24	1	5:24	4:23
21	0:05:17	1	5:17	4:25
22	0:01:15	0.28	4:31	2:46
Summary	1:50:25	21.28	5:11	2:46