Conquering my first 42km run at 42 years old

I will turn exactly 43 years old in February 2017.To add the flavor to my motivation and creating more positive mind towards my first full marathon run, it would be nice and interesting if I can conquer the 42km run when I am still 42 years old now.

I don't have to run a marathon actually but the feeling to give a shot gradually increasing as I make more progress in my on going healthy and fitness regime for the last one year and half.

Everyone can run but not everyone can just go out there, running and finish a marathon. A marathon run needs preparation and based on that fundamental, I had my preparation too before I can stand up at the flag off area with some confidence level that I can finish it.

"Congrats!  It's true that crossing the finish line after 42km delivers a feeling of gratification and accomplishment. I've completed once in 2015 Penang Bridge Run only and after that no more full marathon distances, Now only going for Half Marathon.  I've discovered that running a full marathon is not something to be done lightly or without adequate preparation and training. It requires seriousness and dedication" - Tey Steven, member of Running Kaki FB Group.

After running 3 half marathon runs at events and several 21km distance for my regular weekly LSD runs until August 2016, in I finally decided to register for my first full marathon run in 2017.In September 2016, I registered for Borneo International Marathon dated on 7 May 2017.

However, my HM performance at MPKj HM in October 2016 has boosted my confidence.That has changed my mind to try running a FM earlier and I decided to register for the Twincity Marathon 2017 in January.

The idea was just to gauge my ability to run the 42km distance by learning how would my body respond especially my legs before I can fly to Kota Kinabalu in May and come back by finishing the race.

This time I would like to share my experience in the preparation especially about the build-up a week before the full marathon event until I finally crossed the finish line as a marathoner.

Preparation

I heard a lot from my running friends and also reading so many stories about the experience of running and finishing a marathon run.Most of them have been all about the physical and mental challenges especially towards the end of the 42km.

Despite fairly very supportive responses from my running friends when I told them my intention to try a marathon race, unfortunately I did not share the same sentiment initially.

I was still in doubt because although I have been doing so strongly in my HM runs, I feel it was not the automatic transition that I would be able to finish a marathon.

It is not just about duplicating the distance from 21km to 42km with the same or almost similar performance as the guaranteed result.

I need to prepare and I need to prepare for it carefully to avoid or minimise the potential struggles with agony or pain that will torture me physically and mentally throughout the 42km distance.

To me, if I want to finish the FM, I want to enjoy the experience as much as I have been enjoying my other shorter distance runs before. In order to achieve that, I must prepare, prepare and prepare to build my confidence, fitness and endurance.

Other than keeping my healthy diet and on-going workouts for my body, my preparation can be grouped into running distance covered,running strategy, running gears and supplements intake  respectively.

The next after that is the build-up during the final one week before the event or the taper week.

Running distance covered for training

Monthly km recorded for 12 months of 2016 in 
the build-up  to prepare for my first FM run in January 2017 

The table above indicates the total km for 2016,by month and monthly average based on values recorded in my Nike+ Run Club Apps although some of my runs were not recorded due to various reasons.

It shows that indirectly my preparation for the first FM did not start after I decided to run at Twincity Marathon but much longer before that. That shows how long I took to build my body,strength and endurance in order for me to have the belief and confidence that I can finish a marathon when I was standing at the Flag Off(FO) area.

As I have shared in my previous posts in this blog, in the same time I have been doing some workout routines for my core, upper body and lower body as well while learning and trying the proper running techniques to improve my performance.

The final and very crucial part of my running preparation was the 30km solo LSD run( details in my previous post) that I did on 2 January two weeks before the event. It gave me the opportunity to really assess my strength and endurance level at different stages of the run.My observations and conclusions from that LSD have given me to most inputs for me to prepare the plan and strategy for the race day and also within one week to build up to that.

So, I strongly recommend to all of you who want to run your first FM run, do it at least once 30km LSD run 2-3 weeks before your race day.

Running strategy

It took me sometime between November and middle December to change my running strategy  and to suit it to a FM run. I have been so comfortable to run at pace 5 most of the time and sometime pace 6 at events  since early 2016. So, I knew I must change to because it would  be impossible for me to run at that pace to finish my first FM  attempt.

It was crucial for me to change my mindset that I need to finish 42km and no longer 21km which has been the longest run for me.

There were several times when I was still trying to run at my normal pace although I intended to run at slower pace during my training runs. After few more attempts I finally able to change it. By the second part of December 2016, I was able to get my self settled and started to run only at pace 6 and 7 with pace 8 sometime.That has allowed me to run up to 21-25km in more relaxed mode.

After the 30km LSD, I was more certain on what level of pace that I should run  at Twincity Marathon and to finish it comfortably.

Running gears 

The moment I decided to run a FM, I knew immediately that I need a new pair of shoes for  that.At that time I was using  Brooks Launch 3 since early 2016.It has been a very comfortable shoes that suitable to my foot arch type and running style.I have used for over 500km and already due to be replaced anyway.

When I bought it, I was told that the shoes is only suitablle for up to HM distance only. After using it for more than 10 times for HM distance, I agree with the Brooks salesman. Brooks Launch  3 has suited my foot and my running style pretty well for my HM run but when I reassed my runs, after 17-18km,my foot normally will feel fatigue and "expand" with some pain until reach the 21km.

So, for the 42km or FM distance I strongly believe I need a new pair of shoes to suit my foot and running style to help me to finish the run.

After looking, I bought a pair of Nike Air Zoom Vomero 11 and tested it for few HM distance on top of my 10-15km regular LSD runs.Then I felt the shoes is not suitable for me because it was more noisy whenever my foot making contact with the road surface during my run compare to my old Brooks Launch 3.Other than that, I felt a little bit tight inside for my forefoot that created discomfort when my foot started to "expand" towards the end of the 21km.

Then I decided to go for  Brooks again and this time I opted for Brooks Ghost 9 which I tested  during my HM race at Penang Bridge International Marathon in 27 November 2017.

I felt better with it because it is less noisy and gives some space at the top part of my foot and the forefoot during my run.That helped to ease the pain at my foot during the last few km of the race.So, I decided to use Brooks Ghost 9 for my first FM race.

Key lesson learned from the selection process for my shoes is the right and suitable shoes may not guarante that I can run faster but it will surely give me the comfort troughout the running distance.When I am more comfortable in my runs, naturally I woud be able to run with improved performance and will reduce potential pain and risks of injury as well.

Finally I chose Brooks Ghost 9 to run my first FM run

To celebrate my first attempt at a FM race, I also bought a new vest for it.I feel more comfortable to run by wearing vest especially for the 10km and above running distance.

Why?

It gives more freedom of movement at my shoulder and arm during my runs especially when I started to sweat.With normal tees, it will soak the sweat and add extra weight to my shoulder and arm that will affect my focus in my run.

The risk of wearing vest is we can have the blister due to the friction between the lower inside of our arm with the edge of the vest that facing that part during our arm movement while running.

The way to prevent that is by preparing a gel to apply if it happen during our runs or to use vest with minimal edge or less visible or to apply post surgical sticker at the lower inside arm skin area that will potentially happen through the edge of the vest.

On top of that, the size of the vest should be just nicely fit to our body.

My new running vest for Twincity Marathon 2017

Supplements before, during and after the run.

I am the type of person who like to add unnecessary chemical materials into my body but I have to listen and follow tips that I read online and given experienced FM runners.

Since I started running at events, I have been totally depending on my natural meals and liquid intake before such as banana, bread and  energy drink/plain water and then whatever meals and drinks provided by the organisers along the route at each WS and at the finish line area after the run.The most I took was energy gel at the 10-12km for some of HM events.

The reason I decided to take other supplements for my FM attempt is mainly to prevent muscle cramps and to ensure I would have enough energy to finish it for the first time. Nevertherless, in all my 10km or more regular runs, I have been always  taking care of my meals and liquid intakes  before, during and after each run.

For example, once I have planned to have a 20km or more run, my meals and liquid intakes have been following the way how prepare myself for a run at event.I will prepare sufficient plain water, energy drink and banana that will be placed in my car which will serve as my WS.When I run at Putrajaya, I will park my car at the Palace of Justice or Dataran Putrajaya as the spot for the WS.I will make sure I will take the meal and liquid at about every 5-6km of the total distance.

For my FM run, I did my own research online and asked some of my friends about intakes of suppplements.Then I figured out what would the suitable supplements and the strategy to take it that will suit me.Two new additions to that were salt stick and Oral Rehydration Salt(ORS).

The 30km LSD run on 2 Jan gave me the perfect avenue for me to try and simulate the intake as recommended based on my untested strategy.Why untested? Because I have never used ORS or salt stick for any run before and I did not know how they will affect my body and running performance.

It worked well during the LSD when the supplement strategy and intake resulted in a cramp free 30km run that I have  never tried before.It was also a pain free run and I was able to get back my normal walk and other movements on the following day.In fact, I went to the gym on the next morning.

However, I did not take further recovery supplements immediately after the run and just returned to my normal meal intakes for the day.

8th  January

MPI Generali Run is an event that I purposely registered to build up my preparation towards the Twincity Marathon.I can try some speed for the 10km and I managed to maintain the sub 1 hour performance for the run.

9-11 January

I was away for outstation works at Ipoh on 9 to 10 of January.Tried to run on after completing my works in the evening or night but could not find suitable routes because the hotel provided by the host was located along a busy road.I know I need at least to keep my muscle in the active mode and I jsut spent some time at the gym on the treadmill and upper body and core workouts for about 1 and half hour for both nights.

Workouts for my  core and upper body at the hotel gym

On 11 January, I was just too tired  from the traveling and decided to have a rest day.

12th January

Had a run on this day at my housing area.Able to have a nice and relax run for 8+km to build up my fitness. My foot and other lower body parts felt good.

13th January
I ran in loops at Dataran Nilai. The purpose was just to build my mental strengths because I don't really like running in loop.
I finished a 5+km distance and followed by 30 minutes core workouts.

14th January

My preparation for the day before this event is almost similar to my preparation for all HM events that I have participated before.What I did was to do some changes especially for my meals and liquids throughout the day.

Changes that I made were just to take more in the quantity of meal and liquid intakes for my body.On top of that I added some workouts to keep my muscles in the active mode throughout the day towards the race day. Throughout the day I planned to take banana as I always do where I will consume up to 10 bananas until 2-3 hours before the flag off.

In the morning, I started by drinking about 2 glasses of plain water  after the Subuh prayer.Then I took my normal breakfast of half boiled eggs and less sugar plain tea.I added my favourite John Hongkong bread to replace the normal toasted bread.

Also took another glass of plain water.

May favourite John  Hongkong with half boiled eggs for the breakfast

Banana has been my favorite supplement to prepare myself a day before and just before the run

I was working on this Saturday because I am in the midst of preparing for my big seminar in the following week. Left the office at about 1.00 p.m and had my lunch at about 2.00 p.m.
I had one pack of Nasi Kak Wok and iced lemon tea with my friend at Cyberjaya.That was the last meal with chili for the day.

Initially I was planning just to rest in the evening but I changed my mind to do some very light workouts instead.My intention was just to keep my body remain in the active mode. This was the time when suddenly I had the idea to have another look at my running style.

After running for about 1.8km, I asked my daughter to help  me to record my run at the end of  the 1.8km. Then, I watched the video and analysed the way I run and compared it with the good running techniques that I have studied from online sources.

I have already adopted some techniques that have contributed to my improvement in running so far.However, from the video I saw I am still not running with the proper techniques.I am still running with some heel strike and  not with the midfoot strike when my foot contacting the ground surface which is the best practice.

From this observation, I knew that immediately I can improve that for my race in the next day. I was also keen to see how that will affect my performance by reducing heel strikes in my run.

After the run, I did some workouts for my upper body muscles and core.All is about keeping it ready and fit enough for me to stay firm during my run throughout the 42km.

After the workouts, I had my last heavy meal of the day at about 6.30 p.m which was a set of chicken rice with no chili and with extra rice.

Nasi ayam Gemas Kassim  Mustafah original

Then, I went for my regular Maghrib prayer at the surau and later waited for the weekly lecture by the ustaz and ended with the Isyak prayer in jemaah. This was very relaxing for me mentally.

Returned home by about 10.00 p.m and immediately I prepared my running attire such as my tight,short, vest, socks and shoes.Not to forget my running other running gears and supplements according to the quantity that I believe should be sufficient.Then I took another sachet of ORS.

My running vest with the bib is ready for the big day.

That night I slept at about 11.00 p.m.

My simple plan and strategy

1.The run

To run at a very relaxing pace in the first 1-2km and then to be at pace 6-7 to the longest distance possible.

Hopefully it can last until 30km...

...then to continue running at whatever pace that will enable me to cross the finish line and I just want to continue running.

2.Water and supplements

- to stop for water at every WS.

- one tablet of salt stick for every 10km

- one pack of energy gel for every 10km

- to eat any suitable supplement provided by the organiser along the route.

The targeted time?

Honestly I did not have any specific target about it.How long I intended to finish my first FM was the question that has been asked by many of my running friends one I made known to them about my attempt to run at Twincity Marathon 2017.

It was just like the approach that I took when I run my first HM in 2016.The first attempt is always purely a learning exercise.With all preparation that I have made, what I need to do is just to see how my body especially my legs to respond for the 42km distance that I have never  tried before.So, the time was just a secondary to me for the Twincity Marathon 2017.

The COT was 8 hours and I did believe that I can reach the FL much earlier. I just told myself that if I could finish it in under 6 hours, that would be a bonus to boost my confidence for my next FM run.

In general, I felt much more calm and physically and mentally prepared enough for the run and to finish it.

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THE DAY...15th JANUARY
The day finally arrived. I had a fairly good sleep and woke up about 2.00 a.m.Then I get prepared with my running attire after taking the bath. After that I applied the post surgical sticker to cover my nipples to prevent potential blister during my run. Then I took 1 sachet of ORS which was the last ORS that I took with the intention to stay hydrated and preventing cramp during the run.

Me and wife left home at  Nilai at about 2.30 a.m. to drive to the event venue at Cyberjaya.On the way to Cyberjaya, I took one piece of bread as my early meal for the morning.I also drank one small bottle of mineral water along the way as well.

Arrived at the place where I planned to park my car at about 3.15 a.m. It was at the mosque nearby the event venue where my wife can wait for the Subuh prayer and until her 5km fun run flag off time at 7.00 a.m.Upon reaching there, I went to the restroom at the mosque and also took my wuduk. My plan was to stay in the wuduk until the first stop along the route where I can perform the Subuh prayer.

Before leaving the car park, I took one tablet of salt stick. Met one runner who parked just in front of my car. I could remember his name and he came from Shah Alam. We had a chat while we were walking together from the car park area to the FO area at the event venue.He is 38 years old and was one time weighted at about 98kg until his friend introduced him to running. Also interesting to know that he was also on his first attempt for a FM run like me.We arrived at the FO area at about 3.30 a.m.

Once I reached the FO area, I looked for my friend who agreed to be my pacer for the event, Mohd Yusnisan @ Isey. When I called him, he was already there and will look for me at the FO area.

Then I bumped into my FB friend for the first time at an event, Kenneth Kuan. Glad to see him to make the start because he told me he was not well few says before the event.He ran in FM events before the Twincity Marathon 2017.

Kenneth Kuan.

Then I took some photos  at the FO area. I may look very calm and smiling in all my photos but only He knows what exactly knows what I really felt inside me.

Then I met another one FB friend for the first time, Lydia Sari Moslin who was also to run for her first official FM run despite has already running in ultra marathon event previously.

Lydia Sari Moslin

After that I did my regular warming up workouts to get ready for the flag off.Most of my workouts to warm up have been based on Mattock Dynamic Warm Up routines which I have adopted from the early stage of my running.It started sometime at he end of 2015.

Then my pacer Isey arrived at the FO area. I must thank him for accepting my invitation to be my pacer in my first FM run.Prior to the event, I have already told him plan about what to expect from me and how I would expect to assist me along the way such my intended pace at various stages of the run. My key message to him was just to ensure I will continue running to the finish line.

With my pacer friend Yusnisan @ Isey

Then slowly the FO area became more crowded with runners for the FO at 4.00 a.m. Met with another FB friend in person for the first time, brother Shahrizan Md Haris who came all the way from the north to run here at Cyberjaya.At his 50s(I guess), his commitment and discipline in running as shown at his FB updates truly inspiring to me.

Shahrizan Md Haris

I also met Hussien Mullar from AR who has been much faster runner since I knew him at Shah Alam Night Run 2016. He looked very serious and focused for the run.

The Flag Off

Despite reached the FO area early, I decided not be at the front row this time.It as simply because I want to be more relaxed and to observe the ambient of the start of a FM run for the first time.

At the Flag Off area

From the starting line, I started my run smoothly.Me and Isey were running side by side trying to pass the crowd of runners as we were running further. While running at the early stage of the race, I just wanted to stick to my plan in term of pace which is to start at pace 6 and gradually I expected to run at longer pace 7 and 8 before reaching the 30km mark.

However, my NRC Apps notified me that I was running at pace 6 for the first 1km and pace 5 for the following 1km.Then I started to think whether I want continue to run at pace 6 which I thought was too fast for me.In the same time I did feel more relaxed and very comfortable with my run from the FO.

My worry was about if I run too fast compare to my plan, I was unsure whether I would be able to survive the run to the finish line.

After 3km passed, I feel much more comfortable with my run and I was still maintaining the pace 6  when I passed the 5km mark.Then I decided to run at the same pace as long I possibly can.

As planned, I stopped at every water station  to refill the fluid to my body and at about  the 9km, I took one tablet of salt stick.

Upon reaching the 10km, I was still able to run at pace 6 but it made me worry a little but I just decided to stay with my pacer who was running by my side comfortably.My worry was about the possibility of I would not have enough energy and strength left  to be deployed after 30km.

It was simply because I have never had the experience running more than 30km distance. Despite that worry, I felt comfortable and relax in my run as well in the same time after passing the 11km and 12km after that.Then, I set in my mind that to maintain the pace 6 until the half way mark would be better as well and I will think about my running strategy after that.

After the 12km, the route was already heading towards Putrajaya where we  have run passing along the main road to Dengkil.

What I observed when we started to enter Putrajaya from the main road towards Dengkil was at every exit road runners have to deal with uphill and downhill routes with different elevation level for each if it.This was when strategy to deal with the uphill and downhill with my knee and hip strength  truly needed to keep running.

From the beginning, I adopted that strategy to make-up all time lost at every elevation whenever there was a downhill.At every elevation, I did not push myself at all because I did not want to use any additional energy unnecessarily where I just run at the zero drop technique to keep the pace constant.

Yes, my knee and hip strengthening workouts have really helped me to keep my lower body more firm from the beginning of my run and especially when dealing the route with elevation. I prevented my ankle and knee joint muscles from the stress and pain that I often experienced when I started running beyond 10km sometime ago.

At one of the water stations

Upon reaching the Putrajaya as all runners were moving towards the road nearby PICC, I saw some of my running friends from Anonymous Runners group who were on duty as crews at the water station that provided  drinks and banana. They were Sefiyyah, Eliza and Fafan and gave me words of encouragement for me to keep pushing to finish my run once they saw me.

I was still feeling comfortable when reaching the half way mark although my pace started to drop to pace 7 after the 17km. There was a U-turn when I reached the 21km mark and by this time, I was still running comfortably but my pacer has started to leave me further behind him. I stopped at the WS at just before the U-turn to take some water and another one tablet of salt stick.

At 21km

I was pretty relief and happy at this point because I did not feel any stress or pain at my lower body muscles and joints or signs to get cramp. That allowed me to continue running with more confidence to finish another half of the race.

I strongly believe that by minimising the heel strike and had more midfoot strike in my run really helped me to have a better run and with improved pace.

With the NRC Apps notified me that the time recorded at 21km was at about 2 hours 40 minutes, I there was a new boost came into my mind telling me that I would be able to  finish the race in under 6 hours. However, I was still cautious and kept thinking about dealing with the distance after 30km.

I stopped for the subuh prayer at about the 23km and I guessed my pacer will stop at the same place too to perform the prayer. I was still with my wuduk and it took me only about 5 minutes to stop and finish the prayer.Then I continued to run after refuelling with mineral water and isotonik drink at the WS provided next to the canopy for us to pray.

Then I continued my run and at this time I was still could not see my pacer.At this stage my pace has already dropped from pace 6 to pace 7 which started at the 18km. After passing the small brigde towards another U-turn, a guy gave a pat at my back.He was Amrey, a new guy that I knew in my AR group who was also on his first FM attempt.

He introduced himself to me and we ran together for almost 1km. He told me the has was feeling about to get a cramp.I asked him whether he had a salt stick or not and he said no. He just had energy gel.Then I gave him one salt stick to swallow with the hope that will prevent the cramp.
Then he continued to run and slowly disappear from my sight.

At the 25km saw him stopped at the mobile toilet where I also stopped.
Then I continued my run and saw him stopped at the roadside not long after that trying to deal with some pain with his legs I guess.

I started to see some runners started to stop along the route as well after passing the 25km mark. Most of them were taking the break.Some were just sit down and rest and some were seen treating their in different ways.Some just did some  movements to stretch their lower body especially legs and some  were seen applying some kind of spray and gel to their calf  and ankle.

Not long after that I started to feel some pain and discomfort when my right arm was moving.I stopped to check and Oh My God! I did not expect it to happen because I believe that I was running with a suitable vest.

There was a blister at the skin at the inside part of my arm caused by the friction with the edge if my vest.I have never experienced it before but I thought I was prepared to deal with it.However, I was shocked and disappointed to myself because I could not find the post surgical sticker that can be used to cover the blistered skin in my waist running pouch.
I forgot to put the extra sticker in it!

I checked at my left arm and the same thing happened although I did not feel the pain yet compare to my right arm. I knew that time I could not do anything about it and I just need to continue running because I did not think that pain will stop me from finishing my first FM run.

What I did after that was just trying to minimise the contact between that blistered part with my vest when I move my arm while running.

The blister at my right arm that caused me the pain during my run.
The photo taken when after I reached home.

The blister at my left arm.

Then I reached the big U-turn betweem 29km and 30km where FM and HM runners stopped for refuelling.This was also the stop where all sorts of meals and drinks for runners to refuel including the famous Nasi Lemak Anak Dara.I saw the famous anak dara was also there at the stall with some runners were taking turn to take the photo with her. Here, I took one banana, one small cup of hot coffee and the plain water and isotonic drink. 

I remember one lady runner asked me am Zaini Jai and I said yes.She said she saw my posts at Running Kaki FB page and glad to finally to see me.I just said thank you and I need to continue with my run and I left.

Then I reached the 30km mark at the main road the leading runners to Cyberjaya again. I was so relief to hear my NRC notified me the time was at 3 hours  48 minutes which was much less than the time I finished my 30km LSD run at over 4 hours.

At 30km

At the same time I felt very nervous for the remaining distance because I just did not know what to expect, how my body will respond and how to deal with it.On top of that the has already arise and the ambient already started to become more hot and humid with the sunlight can be seen and felt on my body.

Just after I passed the 30km, I saw one male and younger runner was having some difficulty with his legs.I assumed he was about to or already suffering cramp muscle from the way he was running very slowly and the expression shown with his face.

I asked him why and be replied that he felt like to get a cramp.I asked him did take any salt stick or have some. He answered no and quickly I gave him one.He immediately swallowed it with the water he brought along with him.Then I advised to to just take it easy and stop for a while or run/walk slowly.He thank me and then slowly I left him as I was about to reach the exit and uphill road to enter Cyberjaya.

After passing the 30km, I  felt that I could finish the run within 5 hours.This was because I still continued running although my pace has dropped to pace 8.In the same time the heat from the sun slowly started add the heat to my body especially to the head and face.

While running in Cyberjaya again, I also met some of my regular running friends and new friends from FB  passing me or otherwise. Among them were Kar Wah, Azman Ali, Azian Baharuddin and others who I could not truly remember their name.

I have also had short chat with one Chinese lady runner who  I saw from the early stage of the run. At some parts along the route, she was running in front of me and vice versa. I saw her started limping with her run after we reached Cyberjaya and when I asked her, he said yes, she has was suffering from a mild cramp at her calf. 

When, I asked her whether she has run FM before, the answer was yes. Then she said she recognised me from my posts at Running Kaki FB and was amazed to see to me did not look struggling with my run despite that was my first FM run. Asked her whether she was ok to carry and she said yes.Then I passed her and left her to continue my run.

At one WS after entering Cyberjaya, I saw my running friend Syakir Isa was on duty as the crew. Once he saw me, I was told that my pacer Isey just passed that WS about 10 minutes earlier.I believe Isey could not find me and unintentionally passed me when I stopped at the toilet earlier.

I think the turning point of my race was the moment I just passed the 32km mark. That was the time muscle at the top of my foot started to “respond” to me in not a favorable way. 

My foot felt like “expanding” and it came with pain that gradually increased as I kept on trying to run. In the same time, my ankle started to have some difficulty for me to make my step and slowly getting more painful to move naturally every time I was making each step to run.

At 32km

This kind of difficulty has been often faced by be after the 15km of my HM runs before and I happened after the 25km during my 30km LSD run about two weeks ago. 

I believe that was caused by fatigue after my foot has been asked to run at variety of pace up to certain distance that it can take. However, the time it occurred has been after much longer distance as I keep continuing with my preparatory runs for my full marathon attempt.

This was the time I need to decide whether I want to keep pushing myself to reach the FL at shorter time under 5 hours or to take it easy and only doing the necessary for me to just the finish line. At that point, my NRC indicated that the time was at about 4 hours 2 minutes and it looked very good for me to have stronger finish within 5 hours.

In the same time, the ambient has started to become hotter with the heat from the sunlight really can be felt penetrating covered and uncovered skin of my body. Added to that was the pain from the blistered skin at both of my arms especially the right one has become more painful and I could see sign of blood at the edge of the vest touching that skin area.

Few things that I felt very relieved during that testing moments was about my breathing and my core and upper body parts. My breathing was still in a strong mode and also smooth. My core and upper body still remained solid to stay firm for me to continue running if want to push further. However, I felt a little bit full with liquid in my stomach although it did not create too much discomfort to me.

When I gave a thought  on why that happened, I quickly realised that I may have taken too much liquid at every WS. I took at least two cups of isotonic drink  and one cup of plain water although I did not feel I really need that much because I was just worried too much that I would not be hydrated enough after the 30km mark. That was a good real life lesson in running a FM for my upcoming FM runs.

It was the crucial period in my mind or the toughest mental challenge that I have to overcome throughout the run. 

While running slowly at pace 8 and enduring the pain at my foot, suddenly I started to think about my initial intention to join Twincity Marathon. It was just like a wake-up call from within me that Twincity Marathon was only my first attempt for a FM. 

My main goal was supposed to just finish it only within the Cut Off Time(COT) and in the same time to gauge how by body will respond for the 42km distance.

With the time recorded at the 32km, I would also be able to finish it comfortably under 6 hours without pushing myself too much which was still much lower than the COT which was set at 8 hours.

Then quickly I reset my mind at that stage of the run because with that kind of time recorded and with the conditions of my entire body especially my foot, I have almost achieved all my objectives in participating in Twincity Marathon.

Finally, I decided to take it easy and it relieved all the pressure within me to record the best time for this run. I was almost there to finish it (still potentially a strong finish for my first FM attempt) and it was totally not necessary for me to push myself too much which could be come counterproductive towards the end.

What I did next was just to change the strategy about pace and run. I started to employ the fast walk and slow run strategy after the 32km until the finish line. It was repeated cycles of about 100m fast walk and followed by 150-200m slow run and vice versa. With this approach, I was able to ease a little the pain that I have to endure at my foot and my arms. In the same time the pace was no longer my main concern as well.

The moment I reached the 40km mark was truly a mental test to me under the hot sunlight at Cyberjaya.

When I was reaching the 40km, I was walking and running with a group of other three younger runners (2 Malay males and 1 Chinese female) who were chatting while walking and running slowly like I was doing. I heard the lady telling the two guys that she has been trying to break the under 5 hours’ barrier in several FM attempts but still unable to do that. 

Once we passed the 40km mark, we were almost walking in one row and I just smile to them. 

The lady told me the next 2km would be the longest 2km that I would have to run in my life. I just kept smiling and continued with my fast walk and slow run cycles. Then all of them started running and slowly left me behind and I stopped to take some photos.

At 40km

Throughout this period, the heat from the sunlight was really started to affect me. It felt like burning my head, my face all other skin that was not covered.

At the 40km mark

Then I reached the second last turn to the finish line in front of the entrance of Cyberjaya Lake Garden. This was the time where my running friend who was in his second FM run Fadzil Yusof overtook me. He was still running and I was just walking looking at him to leave me behind. Good to see him to have another strong finish.

It was a straight route before the last  turn to the finish line and that was the longest ever less than 1km distance that I have felt throughout the run.The best part of passing it was the feeling that I was about to finish my first ever FM run in my life.That was something that I have never imagined when I started changing my lifestyle through running sometime ago.

Along this route, my fellow FM virgin Al-Rumie passed me.Then a runner who I gave the salt stick at the 30^th km also passed me.He asked me to  run with him to the finish line and I just said to him nicely to continue and I will stay at my pace to the end.

Then my mobile phone rang and when I answered, it was my wife who I guess already finished the 5km run.I told her that I was not that far anymore and just wait  for me at the finish line to capture some photos of me if possible.

As I was getting closer to the last turn, Azian Baharuddin suddenly came from behind me and I tried to run with him to the finish line but my foot did not allow me. I was just happy to see him disappearing from my sight slowly.

Next, I saw the well known running photographer Rany Tan at the roadside was taking his shots at runners. I did not miss the chance to make sure I would be in some of his shots.

Turning at the last part of the road where  immediately I saw the finish line was really memorable and dramatic moments for me. This was the time where all pain and other feelings about my body that I have to endure and overcome all the way from the different stage of the run suddenly disappeared. I guess that was the moment where adrenaline and excitement to finish my first ever FM run have taken over my mind and body.

What made it more special and will remain forever in my mind especially at the last 100m to the finish line is  that moments were captured by running photographers who were taking shots at runners running towards the finish line of Twincity Marathon 2017. I was one of them!

I still remember exactly every step that I ran and then walked  to finally crossed the finish line. Immediately after that I saw my wife on the right side of the finish line who was taking my photo. At about the same time, when I looked straight in front of me, there was Kar Wah who has already finished earlier. I felt so lucky too when he saw me arriving, he quickly took my photo at the finish line with real time clock as the back ground with his smartphone. Thank you my friend!

On the dot of the time I finished my first FM run

Kar Wah

Then I quickly turned to my wife but unfortunately we were divided by the barrier between runners at spectators at the finish line area. With all the sweat that still flowing and soaking by my vest I just felt like to hug her for being with me and supporting me that has made it possible for me to finally finish a FM run on my first attempt. That best I could do that time was to hold her and give her a kiss at the cheek from the other side of the barrier.

Not only that, not long after that, my wife sent me through the Whatsapp the video of final seconds of my run until I raised my hand when I crossed the finish line.

It took me sometime emotionally at the finish line area to realise and accept that I have just finished my first FM run fairly strongly under 6 hours.It's was an unbelievable feeling!

Only after that, my wife and I walked together beyond the finish line area to collect my first ever FM medal and finisher tee.Along that walk, I met some running friends and we congratulated each other for finishing our run and took some photos together.

Afzal Razak

Anthony Huang from Kuching

My running buddies from Putrajaya run+walk group

Azian Baharuddin

Azrizal Hussin

HM virgin Khairol Nizam Abd Muen

Jinggo Power

Dean the triathlete

After taking some drink and meal to refuel myself, we took some more photos to captured more of special moments of my adventure in running.

I don't think I can achieve what I have achieved now without her by my side all the way.

Both of us are winners in many ways

My wife with her 5km run medal

After that, we have to rush back home because our daughter need to be sent back to her hostel and I will have to fetch my good friend from Kuching, Cassidy Morris who was still not finish his run. Along the walk to the parking area, we took some more photos as well.

The very very special medal of the day!

Cassidy Morris, also a finisher of the Twincity Marathon although he just recovered from an injury.We had a nice satay lunch at Putrajaya before leaving back to Kuching.

In the evening, I quickly do the the treatment for my legs.What I did was the ice treatment and my muscle felt much more comfortable after that. Then I applied all the recovery products that I have been given free in the race pack and goodies back from the previous running events.

Ice treatment for my foot home in the evening on the same day.

My performance

Officially I finished my first FM run in 5 hours 26 minutes 3 seconds.The total km that I ran for each pace according to my NRC is summarized as below.
Pace 5 : 1km
Pace 6 : 14km
Pace 7 : 12km
Pace 8 : 8km
Pace 9 : 7km

I must not say that I was surprised with the timing.I was just unsure whether I can achieve it or not because I have never  run beyond 30km distance.

Overall, it was a very satisfying performance.

I finished Twincity Marathon 2017 with no injury at all and the pain at my foot was not lasted that long after the run as well  because I was able to have my normal movement at work on the following day.I am pretty grateful, happy and satisfied that I did have that so-called too dramatic or critical moments along the 42km distance.

Thank  you to Allah because most of horror experiences in running a marathon especially for the first time that I have read and heard before that did not happen to me in this first FM run.

It means all the preparation that I have done have really made it possible for me to finish my first FM run in a fairly comfortable manner where I also was able to enjoy the experience along the way.

The event

I have no complaint of how was the event organised. It has lived up to my expectations based on good reviews that I have read online and from my friends who participated in 2016. There were enough water stations to keep runners hydrated with other meals  and wet sponges provided at each stop.

The traffic at all junctions and turns were sufficiently manned and controlled as well.

It is an event that I want to return and to recommend to others.

Lessons that I have learned for my future FM runs

This result really gives me more confidence and belief in myself to do it better in my next FM run at Borneo International Marathon on 7 May 2017.Now I know exactly what to do if I want to have much better run in my second attempt because I have already had the experience running the full 42km distance and felt how my body responded at each km of it.

Among other key takeaway for me in my first FM run are as follows:

• Plan and strategise the run and make the necessary preparation to execute the plan and strategy to make it work;
• Must have a very clear objectives and goals for the run;
• Prepare a checklist for what to use and what could be potentially used during the run such as post-surgical sticker and gel to treat blister at the skin;
• Be prepared to reassess the strategy to adopt depending on the real time conditions at different  stages of the run along the 42km. Things can go as planned and vice versa;
• Bring a little bit extra supplements such as salt stick and energy gel because we may need more or we can help other runners;
• Look at other runners as our friends and not just competitors to feel that we are not alone to struggle or to face difficulties to finish the run. Friends won't leave a friend alone.
• Proper running techniques do help us to have more comfortable run and to reduce risks of injury.

Other than all the above, the whole process from the time I decided to give a try until I have finally finished the FM run was actually a life changing experience by itself. It was another step forward for me to keep improving my life in order for me to stay healthy and fit.

It's about pursuing something with clear objective and goals in mind and work it our step by step to achieve it which require a lot of self discipline and commitment to stay focus.

At each stage of the preparation and during the day of the actual race took place itself, I have learned so much by assessing and reacting accordingly to ensure that I will stay on the right track to achieve my self-created objective and goals.

In running a marathon, it doesn't matter how strong is the start because the sweetest part and what will be remembered the most is how it is ended.

Every stage of the race is not just about running towards the finish line but it is also about our ability to make some critical decisions based on our knowledge and experience that will lead us to make the wise one.That eventually will determine how strong we will finish the race and how would we feel about it mentally and physically.

Congratulation to all runners who finished the Twincity Marathon 2017 and depending on how each of you looking at it.To me at all of us were winners on that day once we crossed the finish line and it's up to us to work it out again to be winners again in the next event.

Thanks to everyone and all my running friends who have made my full marathon dream is no longer dream.

Until we meet again.Thanks for reading and enjoy your runs!

Sincerely,

Zaini Jai

A new marathoner

Disclaimer:

I am not a professional runner or certified coach in running strategy, techniques and supplements.

All what I wrote here and terminologies that I used are purely from my personal understanding, experiences and my own readings and researches based on online sources and communications with other runners.

Please seek the advice and guidance from professional/certified practitioners related to health and fitness if necessary to meet your own running objectives and goals.