|Personal Best for 100KM road running|
Assalamualaikum and Salam 1 Malaysia,
This entry is not suitable for those newbie who just wanna start running. I will create a special entry for those who are new in running long distance soon. But, still you are encourage to read this if you like to gain some knowledge.
First of all I would like to apologize to all fella readers who have, and will read my blog. I’m not good in writing a story in a blog especially about updating every single thing i did. I wrote this because I was called to share experience and something I did in my running field.
As for this time, I would like to share my running experience with those runners out there. You might be more season runners than me or i might be senior than you or maybe I’m younger than you. But it doesn’t matter as long as we shared the same hobbies. =)
This entry might be the longest entry I will post in my life because I wanted to share a lot of things. So, please be patience with all the story and experience + tips that im gonna share with you guys.
|Some of the runners and Volunteers|
Recently, I’ve entered two main big events. That were TNF THAILAND 100KM solo and Twilight Ultra Challenge Singapore organize by my friend Ben Swee (running guild). Some people might ask me, how dare you run 100km? Have you train? Have you run a lot of marathons? Half marathon? Endurance run? And so forth… For me, training is no 2, what is the most important is your passion on running field. If you love to run, just give a try, I love to try and if I tried, I will push myself to the limits.
FYI, I did my 1st ultra in 2011, which was the Super Marathon 55km in Kedah. I ran this event after I’ve completed only 2 marathons. Some people said that I’m crazy. Yes!!! Crazy doing healthy activities. LOL. I manage to survive that race even though it was really tough for me. But, let’s just don’t talk about the past. It’s already happened.
Let’s talk about now. My previous success was the TUC (Twilight ultra challenge). I did my PERSONAL BEST of 14:38:01 hours for 100KM. I did my PB before this was 15:33hours at SUNDOWN ULTRA 2013. So I shaved about 55mins from my previous record. What a great achievement for me actually but the most unbelievable thing for people to believe me was, the Training!!!. I get my PB in TUC without lots of training and other word, less or maybe some people say, that is no training at all. =D. I don’t know why after I entered the ULTRA field, I can say honestly, I rarely train like before when I were about to attempt the Full Marathon event. Is Ultra easier than Marathon???? It’s depending on people actually. For me, both are challenging and both got its’ own challenges.
|My suunto watch records these. =)|
How do I train to run an ULTRAMARATHON?
Basically, I have to tell the really and exact method first, then I will tell how I myself train for my own ultra. Based on the book and website, they will tell you that you have to at least run 2-5 marathon before you can run an ultra. It is because; they want you to be ready for your first ultra marathon. Taking a good nutrition, rest well, do a proper training and so forth.
For me, that is just based on THEIR research and THEIR own body. OURS and THEIRS are different. So, please guys do be too rigid about that particular part. Some people may say, it is true, and I didn’t say it is not. =). Training is virtue. But the number of training or the distance of training is not as important as it supposed to be.
Before I continue mumbling here and there, I would like to share my training schedule before I ran an ultra.
|my training records|
There you go. I’m not showing off or trying to talk big. But I just want you guys who read this, know about the importance of training and mileage. As for me who have already completed 15 marathon and 8 ultramarathon, training is still important. But I don’t have plenty time to spare to run because of several reason which really didn’t allow me to run frequently.
So, my advice to those runners out there who doesn’t have plenty time to train like me. Maybe you can try my method.
1: Set in mind that you are going to run an ULTRA next month. (Prepare a least 4weeks.)
2: Rest well and weighing yourself so that you will know that you are not too heavy before the race. If you think u have a heavy body mass, then start to control your diet with proper meal. Eat whatever you want and control it. Avoid Ice from that moment as possible.
3: Start to run when you are free. At least 3-6km. Then, find a day to do your Long Slow Distance (LSD).. more than 15km is considered LSD for me.. HEHE!!! =D. If possible, do a daily run of 10km. rest whenever you want. Don’t pressure yourself. Pace and run with your soul. In between your training. Find a hilly road, speed up when running hill route. Push your heart rate to the limit. (Use a heart rate watch to observe ur heart performance.) Pushing to the limit is a key of my training. At least 2weeks I will force it until I cannot handle it anymore.
**NOTE!!!! A proper training for ultra is, you have to cover at least 50-120km weekly. You can google it if you like.
4: Training to walk fast by swinging your arm fast. I can hit a 7.45mins pace while walking. So, you use it when you are tired in an ultra run later on.
That’s all. Just go with the flow and wait for your day to come. Rest 3 days before your event day.
DURING the Event day.
Before the race.
Come earlier to the race place. Have a good Carboloading before the race. Eat carbohydrate like rice and avoid spicy food a day before the race. Prepare yourself with you own food, (solid food) to be carry with while you run your race. **I will buy sneakers, M&M, skittles sour flavor and some Asamboi. Drink plenty of plain water and some sweet drink, (sugar based drink). As for me, I will drink 100 plus, or coke before the race. I will also buy cans of Nescafe latte or original and coke for me to put it on the special need luggage place at certain check point.
Question people will ask. Why do you bring those food and drink? Where is your gel? Energy bar? Salt stick? Nah… you guys have been fooled by those company who just wanna sell their product. Based on what I’ve my studied in Sport Science and Coaching certified by USSA, United State Sport Academy. Those gels sold in the market were just a product. Not as good as you thought. So please guys, don’t waste your money. Find something that much more natural like chocolate rather than gels. i will talk a bit only about that because I will write a special entry regarding that next time. Just be informed that gels isn't help much. That’s all. =)
RUNNING the race!!!!
BOOM!! Preett!!! Priittt.. Flag off time. Now you are in your own to run that race. Strategies, techniques, and tactic that you have will be practically use now.
I want to share my strategies and plans to finish my ultra with you guys..
1: First, what I did is I run with my own pace. I will set in mind that I want to finish my marathon distance first event though I knew that I am running an ultra.
As I’ve told you before, I got less training for the run, so I choose not to be too ambitious by dreaming to finish it, but I have the desire to finish it. So for me, my previous LSD was 17.8km. I will try to hit my LSD first, without any problems.
Touched the 20km mark. I will check my engine and leg. Is it in a normal condition or having problem? If okay, than I will continue with that pace to complete my FM distance. Bare in mind, I got a mental game here where I choose to do my FM below 5hours or maybe below 6 hours. But please not more than 6hours. I know, some people said, running ultra is different. Yes, they are right. But, that is my strategy. So, that is what I do. WHY??? As for me, I will spare at least minimum of 10 hours for my second half (50km).
So I will continue and push until I reached 42km mark. Look at your watch. Doing great with sub 6hours? If yes, then you are great. Sub 6 hours means that you are running with 8mins pace. It is consider slow actually, but okay because you got another 58km to go. As I told you, complete your FM sub 6 or sub 5 if possible. (Advantage if you get sub 5). You will have 8km to go before you reach half of the road. Push again by aiming to complete your 8km within 1hours. Than you will find out that you have covered 50km already within 7hours or less.
Now, you can have a break at 50km mark. Do take your solid food here. As for me, I will drink my nescafe and coke a bit and some fruits provided by the organizer and M&M that I brought it before.
**please make sure you take your isotonic drink n plain water at every water station in order to balance your body temperature and body electrostatic. Or else you will end up cramp!! Stop a while or walk if you feel like you going to have cramp.
|Rest a bit before continuing the second half|
Don’t take rest more than 30minutes as you will loss lots of valuable time.. To start again is a bit difficult, so walk first. Then slowly jog back. For this time I will change my game to 10km only.. I will push mu self to get my 10km in less than 1hours 35 minutes. =). I will slow jog and struggle this time. If you manage to get that timing, that you are great. You have a spare of 5 hours plus (if your cut of for 100km is 16hours, but usually, 100km will provide 18hrs or more, so you will have plenty time)for the next 40KM. At this moment your leg will keep telling you to stop and walk. Don’t give up as you still have lots of time to finish your race. Pursue your legs and fool your brain by keep telling that we are going to do another FM with leisure pace. From now, start to play your mind by counting down or counting up the mileage. As for me, I will count up because I love small number. =D. Less pressure. LOL
40KM!!!! are you crazy? Hahaha.. At this part, please find something inspirational or something that can be your benchmark. For me, I will tell myself, if Uncle Oliver can finish his FM just by walking all the way, then why don’t we do it too? I admired uncle oliver very much because he is totally awesome senior runner out there which I respect very much. Hat off to Uncle Oliver. (Search in FB if you want to know him closer)
From this moment, I will do a Run-walk-run technique. Brisk walk is the best method to use. For the first 10km, I will try my best again to do it in 1:30hours as fast as possible. Less walking and more running.
|My running buddy@ sifu (YIM HENG FATT)|
Pass the 70KM markers. Now your mental will tell you everything and everything that happens around you will plays it roles too. From now, I will start my counting method. I will find something to be a marker for me to run to. It can be anything like bins, gazebo, lights and many more. Try to run at least between 5.55-6.30mins pace in between that marker. After a while when you reach that marker, you will have to walk. So, you can cover minutes of walking before you start back to run.
Do that until 90KM marks. Every KM you run, please make sure you don’t take more than 1:45hours or else you will not success. By run walk pace, you can do that. I usually will self-talk to myself that I can finish this event even anything happen. =D. I will eat my Asam and skittles during the walking part and I will enjoy that moment. =). Please don’t forget to drink your water. Hydrate yourself sufficiently.
Finally, it is your last 10km. Look back at your watch, you will spare 2 hours at least for the last 10km. Believe me, if you walk all the way also you can finish it., So why don’t you push a bit to get a better result soon.
|Lastly.. pose whatever you want at the finishing line.. LOL!!|
|Finisher items.. =D|
Please be noted that if you going to do a run walk strategy, please don’t run over than 500m in the last 20KM because your leg won’t recover between minutes of walking. So, take it easy. 100m or 300m is just nice for you to run.. walk for 100m.. then do it again and again. =) So called as Fartlek modified edition. LOL!!!
You can also try the 1k run and 1k walk method, but this method requires you to walk at the 7:45 mins pace which for me, it is not suitable for those who have short leg. =). But it still can be you if you have a GPS watch. =P
Enough for now I think, it is too much already. So, I will be posting about the nutrition later on. I will share Why I choose to drink Nescafe rather than coke or other isotonic drink and why I eat M&M, sneakers, skittles and Asam. =). Wait for that entry ya!!!!
See you guys again, Happy running. Enjoy your race soon. Bye!!!! Feel free to leave a comments. I will accept any comments. =)