50th Birthday presents include a family of 2XU running gear, something that I wanted for several years.
2XU Light Speed Compression Shorts
2XU Core Compression Shorts
2XU Caps
2XU Single
2XU Tanks
What I have learn in this full marathon is that the strategy of Full and Half Marathon are totally different. Half Marathon is simple. You run as fast as you can while not hitting heart rate at critical rate and ensuring you have sufficient energy to complete the race at even pace. Refuel at one or two station. On top of it, take a salt tablet or two.
Full Marathon, on the other hand, is completely different. First of all, its about how you can delay hitting the wall. To me, all my four previous experiences happened around the 24-25km. My first challenge is when will the 4:30 pacer surpass me, and it is always around the same area. For the latest experience, the pacer surpass me around the 24km mark, which is the earliest and therefore I actually ran the slowest at the first part of the race in the four marathon.
In my opinion, the second part of the race commence at the 24/25km mark, which is the starting of 'real marathon'. Instead of managing your 'heart-rate' and 'energy', the full marathon is about managing 'muscle' and 'energy'. A muscle cramp would totally ruin the race therefore pushing as far back as possible or even totally eliminate it. It is wiser to run 'relax', and therefore slower, than to run stronger, risking a cramp that lead to slower time in the later stage and suffering and pain and bad experience.
Fuel intake and salt intake need to be plan prior to the race and followed to the dot. Drinking of water should be adequate but not too much. Banana is essential to avoid 'empty stomach'. Most important thing is relax and keep your mind busy by thinking of 'something else, something that require lengthy time for deep thinking or argument'. Time will go by faster than imagine. Most importantly, enjoy the race, relax and smile. Finish the race as if it is just another walk in the park.
Official photos from KLSCM 2025 are much better than other amateur photographer.
The watermark is unfortunately destroy the photo. We therefore employ AI watermark removed technology to beautify the photo.
Attached photos of original and "AI removed watermark photo".
Despite tens of photographer and hundreds of photo taken in KLSCM event, there are hardly any good photo taken. This is due to huge number of runners, my timing (which is among the biggest crowd), limited good photo shot location (which is limitation of KL City) and really the skills of the photographer.
Here are some of the "not so good" photo, but still shortlisted due to really poor selection pool. In comparison, there are some good photo taken in KLSCM 2024 but there are even lesser and worse photos in KLSCM 2023.
It is finally here. Full Marathon of the year. I do not have sufficient training for this race and therefore has no expectation / target for the race. My broad target is anything below 5 hour mark. The main difference in this race is that I did not look at the watch, since there is no 'target' time. As a result, I can truly enjoy the race.
I started the race at reasonable pace, as I have a target to run ahead of the 4'30 pacer at the 25km mark, the place where they overtook me in last few FM races. This year the 4'30 pacer overtook me at around 24km mark, therefore I am approximately 1-2 minute slower than the previous few races at 25km mark.
From 25-42km, its all about managing cramp. I slow down significantly when I 'feel' cramp is coming, and accelerate as the cramp feeling disappear. As a result, I complete the race without cramp, therefore no major slow/down time at any point in the race. This is the first time I ran the FM without a real cramp (although i have near cramp near finishing) and I am reasonably aware of the entire races from start to end. It is therefore most enjoyable as I do not feel significant pain until the last few km.
The final result is unexpected as I achieve a Personal Best in Full Marathon. Truly 'slowly but surely'.
Oh no! Full Marathon is just around the corner and I am not ready for it. I am constantly fatigue over the last few months and the training volume is light and low. I would be surprise if I can even finish the race in less than 5 hours. I am almost definitely certain that I will encounter major cramp and pain during the race.
I can blame it on many factors- the Kraby trip (that disrupt a week's training), badminton training and competition (that affect a week to two's training), the low mileage (of 35km per week over the last 16 weeks, which is low for training period), the inadequate LSD and most importantly the missing of Tempo/Interval Run in the mid-week with running group like Asic, which I have plenty in the last two years. The age and general fitness is probably the biggest factor as the 'fatigue' is coming from nowhere and does not go away even with sufficient rest.
Target for the race:
Final result is 2 hours 2 minutes 28 seconds, in an under distance race of 20.5km, therefore average pace is 5 min 58 seconds per km.
This is my 11th Half Marathon Race. The final result is 7th (out of 11) in terms of pace but 5th (out of 11) in terms of total time due to under distance.
The below average performance is mainly due to lack of training and stamina as a result. I am able to run sub 5'50 in the first 8km, but drop to around 6'00 mark from 9-12km. Pace is slow at 6'05-6'35 from 13-19km and back to sub 6'00 in the final 1.5km.
The much anticipated friendly match versus Chan Association is finally here. The competition is not as hard as the match vs GuangDong as the average opponent age is about 40. In the meantime, our representatives are also better compared to previous match. Final result is 14-4. A good comeback win. Many players are hoping for a next match following this victory.
Our double match results are 2-1, with the first one lost in 3 sets. It's a match that we should have won and it is really due to fatigue and high heart rates (up to 180bpm) that led to the defeat. I would need to improve on the badminton stamina if we wish to have further success in future.
Attended a Teo Chew Kung Fu Chinese Tea session. The more you learn about tea, the more you learn to appreciate. It's interesting to know that how little we know about appreciating tea after drinking tea for fifty years. Tea, like wine, is an art as well as a beverage. The preparation required some hand on experiences to master. In terms of consuming, one must know how to hold the cup, how to properly drink the tea, the fragrance/nose is equally important just like wine.
Following the blog last October, its time to update the best steak I have tried this year and steakhouse to try in near future.
My personal Favourite:
1. Chamber's Grill @ KL Hilton (Rating 4.7)
2. Maria's Steakhouse @ Sunway (Rating 4.6)
3. Senja @ Saujana (Rating 4.5)
4. Butcher Carrey @ Sri Hartamas (Rating 4.3)
5.Meat Point @ TTDI (Rating 4.9)
Steakhouse to try in near future.
1. Prime @ Le Meridien (Rating 4.5)
2. Vantador @ Sri Hartamas (Rating 4.5)
3. The Beato Steakhouse @ Publika (Rating 4.5)
4. Jake's Charbroil @ Medan Damansara (Rating 4.3)
5. Kay's Steak and Lobster @ Putra Heights (Rating 4.6)
6. Grub by Ahong @ Section 17 (Rating 4.6)
7. Stoked Seafood & Bar @ Medan Damansara (Rating 4.0)
8. Tamaruya Meat Master (Rating 4.5)
9. Ynot Garden Cafe (Rating 4.6)
10. Bunny Wok & Grill @ Sri Petaling (Rating 3.8)
50th Birthday presents include a family of 2XU running gear, something that I wanted for several years. 2XU Light Speed Compression Shorts ...
