I entered 2017
with the plan to enjoy more of HM runs after the start of my HM challenge in
2016. On top of that it was about to raise the level from a HM runner
to a marathoner.
The initial plan was to run more HM, 4 FM, 4 trail runs with at least one with 20-30km distance and other selected runs in between. I anticipated I would run at between 20-30 events in 2017 compare to 36 events in 2016.
The initial plan was to run more HM, 4 FM, 4 trail runs with at least one with 20-30km distance and other selected runs in between. I anticipated I would run at between 20-30 events in 2017 compare to 36 events in 2016.
2016 was the year where the process to integrate running in my life fully taking place as one of the key elements for me to stay healthy and improve my fitness.
2017 has been the year for me to fully accept running as apart of my life for the same reasons. So, in 2017 is no longer whether I will continue running or not but more about how much more I am gonna enjoy my runs and challenges that I am gonna face or self created.
January
I started this month and the new year with something very historic, special and also fun for my family. For the first time the entire family ran at one event, KL International New Year Run on 1 Jan. We stayed in KL on the new year eve and ran at Dataran Merdeka the following morning. I ran 10km with my son and my wife with other 3 children ran the 5km fun run.
The planned events in January was about the build-up to my
first ever marathon run at the Twincity Marathon.
The following weekend after the KLINY Run, I ran another 10km at MPI Generali Run on 8 Jan which I missed in 2016.
Was able to stay under 1 hours in both runs when I clocked 59 minutes at KLINY Run and 58 minutes at MPI Generali Run.
Then I felt pretty good to come into the Twincity Marathon in the following weekend on 15 Jan.
Everything was according to the plan in January where I reached another key milestone in my running journey when I finally finished my 42km FM run without any drama of injury or cramp in 5 hours 26 minutes at the age of 42 before my 43rd birthday in February. The full story is here...
http://zainijai.blogspot.my/2017/01/conquering-my-first-42km-run-at-42.html?m=0
To end the month, I ran my first trail run of the year as well but at a new event. The Kiara Conquer Trail Run at 13km distance. It was a far more challenging route than expected as well.
http://zainijai.blogspot.my/2017/01/cabaran-larian-trail-bukit-kiara.html?m=0
I had a very very satisfying January and move on with the marathoner as an additional to my personal running title.
February
Only one event since my intention was to have enough rest and recover from the very intensive running in Jan. Only registered for Shah Alam Half Marathon on 26 Feb.I ran 21km this year, moved from 10km in 2016 where I broke the sub 1 for 10km for the first time.
At SAHM, the FO for 21km was at 12.30 a.m. I almost feel to sleep after the second half of the distance and after this event, I knew I need to reconsider my plan to run a FM at PNM 2017.
Did not expect this was the last event I ran with a good friend Ahmad Naufal from Anonymous Runners Group. He ran his first HM at this event and finished fairly strong but I ran very poorly and clocked my personal worst time at 2:24.
Ahmad Naufal passed away suddenly in Oct 2017 due to suspected lung virus infection. Al-Fatihah.
During regular runs in the build up to SAHM, started to realise that I had the difficulty to run at my normal pace 5 again after the first FM run in January. I guess that was caused by the preparation for Twincity was more about running at pace 6 and 7 to enable me to last for 42km.
However, that was not really my concern because unlike in 2016, in 2017, timing is no longer among my main motivation at running events. It has been more about to enjoy the experience of every run and good timing is only to make me feel good about the run as the added bonus.
March
Planned for events away from KlangValley. Joined Pahang International Marathon 21km on 12 Mar and followed by Alor Setar HM on 18 March.Both events were the first time for me.
Heard about not so good reviews by some friends and from the social media about PIM 2016 but decided to give a try and went there in a group of friends from Anonymous Runners.First time group travel with running friends and turned out to be an awesome trip with them.
Recovered from the poor run at SAHM in February and back to my normal time for HM distance under 2:10 with the time of 2:07. The event was also quite well organised to me when I did not encounter any major problem at the venue and along the route. It meant the organiser has improved it although it can be improved further.
http://zainijai.blogspot.my/2017/03/pahang-international-marathon-2017.html?m=0
The following week I flew alone to Alor Setar to run the first time at ASHM. Heard and read a lot about good things and decided to experience it myself. It was a good event indeed but unfortunately I damaged my phone during the run with water when I forgot to bring my waist pouch for the run. Resulted in poor timing as well at 2:20.
http://zainijai.blogspot.my/2017/03/stories-from-my-trip-for-alor-setar.html?m=0
At the last minutes, I decided to run at UKM Idol Charity Run with my wife.Mainly due to it was organised at UKM and both of us were studied in UKM.Surprisingly, I ran quite well and clocked my PB for 12km at 1:05 and indicated my return to pace 5 for short distance runs.
http://zainijai.blogspot.my/2017/03/notes-from-idol-charity-run-ukm-2017.html?m=0
April
DNS for 21km KL Score Run and 5.25km × 4 Rimba Alam Relay run due to the birth of my 6th baby on 7 April. I planned a back to back run on Saturday and Sunday for these 2 events.
So, I missed the Score Run for two consecutive years.
Started the month with one of my favorite trail runs at Hulu Langat Trail Run.Moved from 10km in 2016 to 16km.However, I felt a little bit disappointed when the route was less challenging than expected vs. the 16km route in 2016. In general I had a good and enjoyable run.
http://zainijai.blogspot.my/2017/04/rainy-daymuddy-and-slippery-routehltr.html?m=0
This month's runs were also planned to build up for my two FM runs in May.With the the DNS events, I was fortune to be able to register for three short distance events to fulfil my build up plan.
I ran 10km at EE Run at Putrajaya on 15 April, 11km YAMM Nite Run on 22 April at UiTM Shah Alam and 12km I Love PD Run on 30 April at Port Dickson.
Quite happy to be able to stay under 1 hour for the 10km at EE Run when I clocked 56 minutes despite some pain at my thigh during the run.
Due to not so many runners participated in the I loved PD Run, I secured the 6th place too in the Men Veteran Category. He he he...my 3rd top ten finish after the 5km UKM Victory Run and The 10km Green Warrior Run in 2016.
http://zainijai.blogspot.my/2017/04/delayed-notes-from-ee-run-2017-date-15.html?m=0
http://zainijai.blogspot.my/2017/05/yamm-nite-run-and-i-love-pd-run-2017.html?m=0
I was quite pissed off when one 21km event, Challenge Putrajaya HM on 16 April was postponed and later cancelled with no refund from the organiser,Trizone Ventures until today. A bitter lesson learned for future events selection. Must check the credential of organisers for HM and FM events.
http://zainijai.blogspot.my/2017/05/yamm-nite-run-and-i-love-pd-run-2017.html?m=0
I was quite pissed off when one 21km event, Challenge Putrajaya HM on 16 April was postponed and later cancelled with no refund from the organiser,Trizone Ventures until today. A bitter lesson learned for future events selection. Must check the credential of organisers for HM and FM events.
May
I created The May Challenge to test my endurance and fitness and 2 FM runs and 1 HM run in three consecutive weekends. Also my first major event away from Peninsular and according at least one event in my plan. Flew there with friends from Anonymous Runners again and shared rooms at the same hotel as well.
Started the challenge successfully at the Borneo International Marathon on 7 May although I experienced some pain and difficulties along the route.
Before that, it I know that Bukit Tunku in KL has been among the toughest route for running but when I ran through the hilly route crossing Universiti Malaysia Sabah at BIM, I have changed my mind. It is tougher than Bukit Tunku! I finished BIM in 5:58 and just under the 6 hours.
I left BIM with
very good experience and memories too with my friends. Already planned to
returned in 2018 and it will be with my entire family for a short vacation too.
http://zainijai.blogspot.my/2017/05/cerita-daripada-borneo-international.html?m=0
Missed the Nilai HM in 2016 and did not want to miss it in 2017 because it just at the back of my house. It was unique in the form of the FO time which was set at 7.00 a.m and only 21km category is available for this event.A 100% HM event. In 2016 the FO time was at 7.30 a.m. Plenty of elite runners joined this event with top 50 finishers from 4 categories received cast money as the prizes. I finished the 21km under the hot sun while running passing my house and circulating Nilai town area in a fairly good timing at 2:18 as the only run for me to build the fitness for the last event in my May Challenge at SCKLM 2017.
So, finally I
ran a FM at SCKLM. An upgrade from my first participation in 2016 in a HM
category. After 1 FM and 1 HM run in the previous weeks, I felt I had very little left for SCKLM. A lot I can learn
from it for me to have more comfortable FM runs in the future. Only the
excitement of running at the biggest and the most prestigious running event in
Malaysia kept me motivated to finish my run that day. It was an awesome feeling
that I have run at SCKLM for two consecutive years and finished both runs
comfortably.
I clocked 5:41
for my first ever FM run at SCKLM and surely I don’t want to miss it in 2018!What made it
more special too was because my wife also ran her first 10km run and finished
it comfortably too this time. Now, she understand how great was the experience
and atmosphere to run at such a big event.
I survived my
May challenge with no injuries or that much problem as well. Felt quite good
about it and that was the testimony on how healthy and fit I am now at the age
of 43 years old.
Fasting month
started in end of May and Hari Raya Aidilfitri was on June. This time I had a much
better plan to keep my fitness and my body shape during the fasting month with
runs and gym workouts.
My also father
left me forever suddenly on 30 May during the first week of Ramadhan and that
made the mood was very sad for the entire family through the month and also
made our Hari Raya left little to celebrate. The loss of ayah truly and deeply affected
me emotionally but I knew that I need to stay strong and move on because I
truly believe that is exactly what ayah would expect me to do.
Just like last
year, I ran in the early morning of first day of Hari Raya but this time at my
own kampung.
http://zainijai.blogspot.my/2017/07/kekal-cergas-dan-sihat-ketika-bulan.html?m=0
Returned from the Hari Raya holiday with another run at an event while most people are still busy celebrating Hari Raya over the weekends in the month od Syawal.
Returned from the Hari Raya holiday with another run at an event while most people are still busy celebrating Hari Raya over the weekends in the month od Syawal.
I ran at a 15km
Eventbiz Charity Run on 2 July at Padang
Merbok KL and my wife ran a 5km run. She registered my name to be with her at
this event because none of her friends joined this time. Had a fairly good run and
the event was quite well organised as well. I believe my planned runs and
workouts during Ramadhan and Aidilfitri Holidays truly helped me to keep my
fitness at a good level as well.
http://zainijai.blogspot.my/2017/07/lemang-and-ketupat-pace-run-3rd.html?m=0
For July, I also created another challenge which was to have a back to back running attempt. Initially, I planned to run at PJHM only for that weekend on 23 July but when the MHWH Night Run announced it date on 22 July, I decided to give a shot at one back to back. Another factor was because MHWH Night Run was the first HM run at an event in 2016 and I had some kind personal attachment to this event. However what made it a little bit disappointed was when they moved the venue for MHWH Night Run from Putrajaya to MAEPS.
The MHWH Night Run was also the first run when I started using the GPS watch which I bought after the Eventbiz Charity Run. After keep giving me inaccurate data especially the distance for almost a year, I decided to go for the GPS watch instead of using Nike+ Run Club Apps at my phone since I started recording my runs from 2015.
For July, I also created another challenge which was to have a back to back running attempt. Initially, I planned to run at PJHM only for that weekend on 23 July but when the MHWH Night Run announced it date on 22 July, I decided to give a shot at one back to back. Another factor was because MHWH Night Run was the first HM run at an event in 2016 and I had some kind personal attachment to this event. However what made it a little bit disappointed was when they moved the venue for MHWH Night Run from Putrajaya to MAEPS.
The MHWH Night Run was also the first run when I started using the GPS watch which I bought after the Eventbiz Charity Run. After keep giving me inaccurate data especially the distance for almost a year, I decided to go for the GPS watch instead of using Nike+ Run Club Apps at my phone since I started recording my runs from 2015.
There was a drama
when I ran at MHWH Night Run when I had a diarrhoea during my run but somehow I
did enough to survive it and clocked 2:18 for my first run in the back to back
attempt. Then I was lucky enough to recover it between and started the second
run at PJHM the next morning. Failed to keep under 2:30 for each run when I
clocked 2:44 at PJHM but overall I was more than satisfied because I survived
another fitness, physical and mental challenges. Whoooaaaahhh!!!
http://zainijai.blogspot.my/2017/07/night-and-morning-back-to-back-half.html?m=0
Ipoh 7 Bridges run was not in my calendar initially but I just wanted to run for the first time in Ipoh. I travelled there with family just to have some feeling about running in Ipoh.Other than that the so-called 7 bridges sounded interesting too for me to explore while running in the Ipoh City. I was told that was the first time they had the 21km category. I clocked 2:10 at this event as just met my initial targeted time to finish the run. So, it was a nice run and a fairly interesting event too. With some improvement, it could be another attraction to Ipoh too for runners to have a shot.
August
Was an exciting month because of the SEA Games KL and marathon was one of the events of this year's 29th edition of the games.
I ran my third planned trail run of the year at Semenyih Eco Trail Run for the second time on 6 August. Finished it with about the same time this year but only for 15km compare to 16km last year. Unfortunately I twisted my left ankle during the run and caused me to stop running for for about one week after that for the pain to disappear. To recover from that I gave the bib to run at KL Run on 13 August to my friend.
I thought the pain ended after that but the it returned when I ran at 15km Larian Sukan SEA KL in Putrajaya on 17 August. The Larian Sukan SEA was in the morning and initially not in my calendar too but decided because it did not happen that frequent which made it a special event for the year.
After the run, quickly I did some treatment and I managed to finish my 21km at Merdeka Mybuddies Run on the following day on 18 August. I missed this run in 2016 but with good comments by many of my friends, I decided to try this year. I clocked 1:43 and 2:14 at Larian Sukan SEA and Merdeka Mybuddies Run respectively.
I was quite happy and satisfied with these three runs but I thought I could continue with my plan in September but I was wrong!
The ankle pain was to much to bear and I had to stop running from 23 August when I tried to run in that morning. Then I had to figure out was the cause and then how to recovery. Honestly I was scared because the worst was unknown at that moments.
I ran my third planned trail run of the year at Semenyih Eco Trail Run for the second time on 6 August. Finished it with about the same time this year but only for 15km compare to 16km last year. Unfortunately I twisted my left ankle during the run and caused me to stop running for for about one week after that for the pain to disappear. To recover from that I gave the bib to run at KL Run on 13 August to my friend.
I thought the pain ended after that but the it returned when I ran at 15km Larian Sukan SEA KL in Putrajaya on 17 August. The Larian Sukan SEA was in the morning and initially not in my calendar too but decided because it did not happen that frequent which made it a special event for the year.
After the run, quickly I did some treatment and I managed to finish my 21km at Merdeka Mybuddies Run on the following day on 18 August. I missed this run in 2016 but with good comments by many of my friends, I decided to try this year. I clocked 1:43 and 2:14 at Larian Sukan SEA and Merdeka Mybuddies Run respectively.
I was quite happy and satisfied with these three runs but I thought I could continue with my plan in September but I was wrong!
The ankle pain was to much to bear and I had to stop running from 23 August when I tried to run in that morning. Then I had to figure out was the cause and then how to recovery. Honestly I was scared because the worst was unknown at that moments.
September-October
After the
checking by the doctor, I was diagnosed with posterior tibial tendonitis or
swollen tendon at the left foot ankle and the best thing to do to start the
recovery was to stop running for while. During the recovery, I just continued
my workouts that only involved my upper body and 100% stop from running for one
month.
During this recovery period, I gave all my bibs for all registered event to my friends to run. There event are 21km at NPE Highway Challenge on 10 September and 21km at Firefigther Night Run on 23 September.
I was a little bit disappointed when I was unable to run at both events but the decision was made purely for long term benefits over short term gains. I could run in more events in the future once I have fully recovered from the injury.
During this recovery period, I gave all my bibs for all registered event to my friends to run. There event are 21km at NPE Highway Challenge on 10 September and 21km at Firefigther Night Run on 23 September.
I was a little bit disappointed when I was unable to run at both events but the decision was made purely for long term benefits over short term gains. I could run in more events in the future once I have fully recovered from the injury.
Made a return to an event when I felt better with my ankle and joined the BHP Orange Run for the first time. I started the run very nervously with the fear of the ankle pain to come back but it did not after that and I was feeling better day by day after that.
The next runs was at 10km Fit Malaysia Run on the same day of the launching of Hari Sukan Negara 2017, 14 Oct and then the 15km Newton Challenge on the following day. Both runs were to continue to rebuild my endurance and fitness to run a HM again at MPKj on 22 October.
I did not have any problem during the Fit Malaysia Run and finally I completed my recovery process when I finished the 15km at Newton Challenge in 1:31 with a pain free run as well. That was a huge relief for me to and boosted by confidence to make the return to the HM again.
Returned at MPKj HM for the 3rd time and the second time to run 21km.Did not get the same or better timing than in 2016 which was my only sub 2 for HM run so far but I felt grateful enough to finish a HM again after the injury scare with the time of 2:13.
Then I ended the month with the 12km Allianz Pacer Run on 29 October at NU Sentral KL. I had a pretty good run for the first time I joined this event when I was back at the pace 5 for shorter distance run like this and I clocked 1:08.
So, this month was the month where I have fully recovered from my injury and ready to continue to execute my plan for the remaining part of the year.
November
Last year I intended to run a FM at Putrajaya Night Marathon 2017 but with what happened in SAHM in February I decided to go for a HM only. The preparation was good although I did not expect to repeat my last year's performance which was my PB for night HM runs so far. What I learned this year was, things can always go wrong and I faced double trouble the second year of PNM. I was struck by diarrhoea and followed by nasty calf muscle cramp for both legs. What helped me to stay on the route and later finished the run in 2:46 was the experience.I did not panic and was able to manage the situation where it was the first major cramp in my HM runs.http://zainijai.blogspot.my/2017/11/the-testing-putrajaya-night-marathon.html?m=0
Then came the most awaited run at Kuala Kangsar, Larian Hari Keputeraan Sultan Nazrin Shah on 12 November. I missed it last year and this time, i registered almost instantly once I knew about it. Went there with my wife and my two kids and yes! The run lived up to its expectation and just from good words and comments by those who joined last year. My wife ran 10km and I ran 15km. I can say that the 15km run that I finished was the most fun and entertaining 15km run in my entire life so far. It was totally not about the timing but just about the experience we enjoyed along the route from the start until I left the event venue. It is a special run.
http://zainijai.blogspot.my/2017/11/cerita-dari-di-kuala-kangsarlarian-hari.html?m=0
So, the KL Airport Marathon or KUL Marathon was the event to replace that. It was held at the KLIA and just nearby my house. Despite my doubts about how the event would be, it ended quite well and I finished my 25km run uninjured and with the normal timing for the 21km distance again.
http://zainijai.blogspot.my/2017/11/kul-marathon-2017first-ever-airport.html?m=0
December
It was supposed to be an event-free month. Other than spending some time for holidays with family, my plan was just to stay with my regular LSD runs to build up for the Twincity Marathon 2018.
However, the event manager of Maritime Run 2017 organised by Ministry of Transport (MOT) offered my two free slots at the event just after the KUL Marathon 2017. Never received such offer before and without much thinking, I agreed to run and I ran for 21km and another slot is 5km for my wife.
The person who contacted me through FB messenger, informed me that he has been following my write-ups that I have shared after every event that I joined. They found it interesting about how I enjoyed my runs to keep myself healthy and also how involved my family into more healthy lifestyle through running. That is one of the reasons why the free slots is offered to me and in the same time, they hope I can share my honest review about the event after that as well.
I finished the Maritime Run as the last run for me at an event for 2017 quite comfortably at the official time of 2:12. I was ranked 56 out of only 237 total finishers because there were on 241 registered runners for the HM category.
So, I started the year by running with my family on the 1 January and I feel so glad to end my run for this year by running with my wife again in the same event in December. It is just a little bit unfortunate that my children could not join us for the final run.
The feeling is also good because I had another run that was free from any pain or injury for me to continue with the preparation for my FM challenges in 2018 which will start at Twincity Marathon in January.
It is good to end the year free from any injury and I can't wait to start the new and long running season for me and my family in 2018 as well.
The summary of my runs in 2017
Events
Finally, I finished 31 runs at events and that is within what I initially planned for this year compare to at 37 events last year. In general, it is according to the plan where I ran more HM at 11 events this year compare to 8 last year. However the biggest achievement for me is to finish 3 FM runs quite comfortably with not so much struggle or major injury/cramp at all that events although I planned for 4 events.
Total monthly km(2015- Nov. 2017)
Full Marathon Runs
Half Marathon Runs
 |
| HM runs in 2017 |
15km Runs
12km Runs
10km Runs
Trail Runs
For all the runs, I was still able to maintain under 1 hour for all 10km runs, however I did not able to regain the sub 2 at any of my HM runs this year. At my normal runs for HM, I could only maintain the timing in the region of under 2:20 comfortably without so much trouble or pushing myself to much for it. I think I am quite comfortable with that. I feel different this year because last year, to get the best timing has been one of the key driving factors at each event but for 2017, it has been more about enjoying every run. In the same time, it is also about learning some techniques and methods that could me more relax in all my runs.
Among new things that I learned this year are the rhythmic and belly breathing techniques while running. Both did help me to make my runs feel much easier. I also started to monitor my heart rate and other health and fitness indicators with my GPS running watch from July. It helped me in understanding my body and fitness level and also how to respond accordingly especially during my runs.
LSD Runs
I had more solo LSD runs this year to compare against in 2016.This is mainly due to my uncertain working hours that made it difficult for me to join my friends in some group LSD runs. I ran mainly at Putrajaya at night at least one a week after my office hours and at my housing areas in the morning. I still keeping my minimum weekly total km run at 20km and on normal weeks, I ran about 2-3 times a week.
I did try to add some variation for my LSD runs location by running at other places such as Taman Botani Perdana, Bukit Tunku, Dataran Merdeka and Padang Merbok in KL.
The most interesting LSD run this year is when I ran about 15km circulating Pangkor Island for the first time with my two feets only during my short vacation in early December.
Other physical workouts
I added more intensity and frequency to my gym sessions for this year. My focus was more on workouts to keep my core muscle strong and strengthen my lower body joints especially my knee and ankle that have helped me a lot for me to stay comfortable in all my runs. Other than that, I just wanted to have more balanced shape in my overall physical look by building a little but more muscles for my upper body parts. In the same time, it has been about to keep my targeted body fat % at 15% . I failed to achieve that but able to keep it at about the range of between 17% and 18% throughout the year.
In the same time, my extra natural protein diet in the effort for me to build more muscles and to have more lean body shape has resulted in gaining some weight.If in 2016 my weight was in the range of 67 to 69 kg, this year it has been in between 68-71kg from April 2018.
9
It did affect my pace in my runs but it is not really my main concern because in overall, I have achieved almost all of my goals in running which is to stay healthy is the ultimate one. So, to lose some pace does not really matter to me this year because compare to the excitement to run faster or about PB for almost every run in 2016, in 2017 all that are no longer my main motivation.
Running gears
Shoes
- Found the shoes that suited my the best for my FM runs. Brooks Ghost 9 served me well for all my FM runs in 2017. Bought the pair in November 2016 and tested it for 21km run at PBIM 2016. Still in a good condition now because I have been using the pair only for FM runs and above 25km LSD runs. Also used it during me recovery period when I was doing recovery runs because of its nice and soft cushion at the heel and ankle areas. It is also very light to me.
- Disappointed with the Brooks Launch 4 that I bought in March to replace the Brooks Launch 3 for my up to 21km runs. Both punctured at the forefoot area at about the same place. My request to have some explanation to Brooks Malaysia via email did not replied by them at all. Honestly Brooks Launch 3 and 4 were the most comfortable shoes for me for my HM runs far but in the same time I could not afford to keep changing shoes when it don't last long for the period that it supposed to be. Finally, I found Asics Gel Nimbus 19 as the replace it after weeks of searching and with the wide forefoot runner like me, there are not that many options available.Tested it at KUL Marathon in November and I believe it will be a comfortable buddy for me in 2018. It is slightly heavier than Brooks Launch but gives me better cushion at my heel.
- For regular short distance(up to 10km) morning or evening runs, I often used my Nike Air Zoom Vomero 11 or Brooks Pure Flow 5. I bought both in 2016 when I was still searching for the most suitable shoes for my runs. I have been using both for my casual family outing as well.
- Finally I started using GPS running watch which I bought in July.Yes, the Garmin Forerunner 235 gives me more data and information with better accuracy to monitor and understand more about my runs and fitness level.Some of the key indicators such as heart rate with zones distribution for every run, VO2 Max Level, cadence, elevation and aerobic fitness level truly helping in learning and making my runs to feel much more comfortable.
Running tight
- Need to have one more long compression tight as the spare for my current 2XU tight which served me quite well since I bought in in the 2nd half of 2016.Only using it at events especially for HM and FM runs and 30km LSD runs and I have been only running tights for my regular LSD or shorter distance runs.
Lessons learnt
1. Registration for running events.
Be mindful of ...
- a new event especially the one organised by a new organiser with no track records.
- the HM and FM events that with the registration opened is less than three months before the event.
- events organised by organisers with bad track records.
- events with suspiciously used name and logos of other parties such as companies, brands and authorities as co-organisers, partners or sponsors.
2. For my HM and FM runs
- To be more mindful on what to eat within 6-8 hours before the FO. I paid the price during the MHWH Night Run and PNM when I had diarrhoea during both runs.
- Not to take it easy on cramp prevention regardless of how many runs that we have finished without any cramp. I paid the price again at PNM when I did not take ORS before within few hours and just before the FO like what I regularly did in previous events. I need to have a stand-by supply of salt stick/ORS during the run with me in future HM runs although I have never used it all my runs until the PNM this year.
3. Injuries and recovery
- Don't take it easy once we faced any injury in the form of pain felt during running. A quick check by the doctor to confirm the actual cause is very important for us to start the right recovery approaches and methods accordingly.
- Don't take risks that may cause our injury to become worsened. Just follow the advice from the doctor and monitor our progress very closely before starting to run again.
- To be more careful with my steps especially during trail runs because it will pose more and bigger risks of injuries especially at my knee and ankle due to different types of surfaces and potential obstacles along the route.
Good and positive notes
- I am very impressed with the ability of my wife to take and then successfully completed the challenge to run in 10km runs this year. Something that I truly believe she also could not imagine that he could do it before. Now she can run 10km quite comfortably at her own pace after running at 4 10km events this year. She finished all that runs with no major problems such as injury or muscle cramp at all.
- FM made a return to KL SEA Games 2017. Muhaizar Mohamad won bronze medal and the first medal for FM for Malaysia at the games after 40 years.
- First ever airport Marathon in Asia. KUL Marathon and quite well organized by MAHB for the first time.
- I explored learned about the rhythmic breathing technique while running just before I was hit by the ankle injury.In the same time, I learned to adopt the belly breathing technique as well. Both techniques have helped me to run at lower and better distribution of heart rate during my runs and also getting used to it to make my runs become more comfortable.
- I was able to discipline myself to have more regular gym session to shape my upper body parts and strengthen my lower body parts. However, it resulted in additional about 2kg to my weight from 68kg to 70kg due to my natural protein diet and the muscle developed from it despite almost constant fat percentage in the range of 17 and 19% throughout the year.
Sour notes
- My injury disrupted a little bit my running plan for the year but in the same time the experience taught me a lot about how to prevent it from happening again. It helped me to be more careful and prepared for future runs selection to minimize injury risks which I did not face it that serious in 2016.
- More runners cheated by irresponsible organisers with unacceptable explanation resulted in cancellation and postponement of events.Some did not refund the fee and just keep quiet.
- BIM-runners failed to beat the COT demanded for medal and finisher tee.Some claimed runners shipped by the bus given the medal and finisher tee.
- SCKLM - a lady runner complained through the FB about the COT and not getting the medal and finisher tee although she failed to beat the COT.
- Marathon Malaysia- cancelled due to the failure to get 5,000 runners from China as claimed by the Tourism Minister.However the organiser refunded the fee to registered participants.
- KUL Marathon- similar to BIM and SCKLM but only one runner.
- PBIM - Runners given the event tees not according to the correct size as registered during the RPC. Insufficient medals and finisher tees for runners completed their run within COT. A runner ran with a pushed scooter but ended disqualified. Received mainstream mass media coverage
http://m.themalaymailonline.com/malaysia/article/penang-again-under-fire-over-embarrassing-international-bridge-run
The wrap-up of the year and
what's next in 2018?
It has been another interesting year again in my runnning journey after the first full year of planned runs in 2016.
Achieved almost of my goals especially the breakthrough to run my first FM and finished three out of the 4 planned quite comfortaby with little drama of cramp, injuries and whatsoever in all the runs.
The feeling is great that I am now a marathoner and I can feel now that in 2018 I can finish any marathon run quite comfortably without thinking too much about the COT limit. Surely I could only do that with a carefully planned preparation by taking into account my experiences in 2017.
There have been some suggestions and also encouragement from my runnning friends to add more activities such as cycling and swimming into my current health and fitness routines which are now only running and gym workouts.
I do acknowledge the importance of having some variations, however I am quite comfortable with running alone in my health and fitness routines for now since it has served me well enough to achieve my personal objectives and goals.
With the current working and family commitment, I don't think I can add more to what I am enjoying now from all my runs.
Firstly because I can't swim and secondly, cycling will require more than what I can commit for running which I am not willing to explore that now and anytime in the near future.
Achieved almost of my goals especially the breakthrough to run my first FM and finished three out of the 4 planned quite comfortaby with little drama of cramp, injuries and whatsoever in all the runs.
The feeling is great that I am now a marathoner and I can feel now that in 2018 I can finish any marathon run quite comfortably without thinking too much about the COT limit. Surely I could only do that with a carefully planned preparation by taking into account my experiences in 2017.
There have been some suggestions and also encouragement from my runnning friends to add more activities such as cycling and swimming into my current health and fitness routines which are now only running and gym workouts.
I do acknowledge the importance of having some variations, however I am quite comfortable with running alone in my health and fitness routines for now since it has served me well enough to achieve my personal objectives and goals.
With the current working and family commitment, I don't think I can add more to what I am enjoying now from all my runs.
Firstly because I can't swim and secondly, cycling will require more than what I can commit for running which I am not willing to explore that now and anytime in the near future.
My tentative plan for 2018...
- Will run more FM (10 events is the initial thought).
- Will run few special or premier HM events.
- To run at least one trail run with 20-30km distance.
- To consider running an ultra marathon road run of 50km in the second half of the year.
I am hoping for another exciting running year in 2018 that will give new experiences and challenges at each events that I planned to join.
In the same time, I hope my family will continue to enjoy the healthy routines together with me at events or during our family activities. Running has changed my life that has resulted in much better personal and family life for me and I just wanted to keep it that way in the way forward for years to come.
In the same time, I hope my family will continue to enjoy the healthy routines together with me at events or during our family activities. Running has changed my life that has resulted in much better personal and family life for me and I just wanted to keep it that way in the way forward for years to come.
At 44 years old by Feb 2018, I am also praying to stay at where I am now or to be better in my health and fitness level.
#noexcusesjustdoit
#runforhealth
#runningkakimalaysia
#anonymousrunners
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