SEA GAMES KL 2017 RUN AND OPENING WEEKEND WITH MY BUDDIES RUN

It was among the most awaited weekend so far. My mood has been o great since I felt that I have recovered from the ankle pain from last Saturday. I did my unofficial PB of the year for 10km at 57 minutes on my second run after the recovery and then I have been running very comfortably until Thursday of the week to get my fitness prepared for the weekend.

I have planned for something different for the weekend. Since we received the information that many roads surrounding our housing areas will be closed on Saturday and Saturday for the cycling races for the SEA Games, I knew I have to plan my weekend away from home.

So I decided to stay at the hotel with my family on Saturday night and we will leave home in the early morning on Saturday.

What made the weekend was so exciting?

First of all, I will participate the 15km SEA Games KL 2017 run at the Putrajaya. It was unfortunate that my wife and kids did not able to join because initially my kids Fareesya and Zakwan would be occupied on their typical Saturday for tuition class and taekwondo class respectively but both were available for the weekend.

Secondly, for the first time in my life, me and my family will go the opening ceremony of the SEA Games on Saturday night at the National Stadium Bukit Jalil. Only Fareesya and Zakwan were able to join me and my wife because Sofiyya and Zaim were not coming back home from their hostel on the day.

Thirdly, me and my wife will run at Mybuddies Run for the first time for 21km and 10km respectively at MAEPS.

The SEA Games run was not in my calendar initially but when they announced it, I just do not want to miss the special running to commemorate the SEA Games and  Malaysia is host nation this time around. Many of my friends were disappointed because unable to participate as well.

So, another back to back runs for me again in August in the same weekend.However, I did not see any problem with me after I survived my other back to back runs challenges before.

I came to the weekend with something new that I have just learned recently since I used the Garmin GPS watch for my run.

For the entire week since Monday, I have been learning about some parameters monitored by the watch in my runs which are the heart rate, time in heart rate zones and aerobic level under the training effect. Another parameter that I also monitor now is the VO2 max level for my body.

The first thing I tried to understand was about my heart rate when it is classified in zones according Zone 1-5(lowest to highest).

I was a little bit surprised to see that most of the time, my heart rate has been at the high levels such as at zone 4 and five for my 5-15km runs that were recorded.

The indicator also showed that aerobic fitness levels have been very inconsistent with values kept swapping  between  over overreaching and improving from one run to another.

Quickly, my mind pointed me about the oxygen intake that relates to the way I breath while I am running. Then I started to read and learn a little bit more about heart rates, aerobic and breathing techniques for running from online sources.

Then I started to understand a little bit more about these parameters and how should I manage it. The first thing that I tried to change based on what I have read was about my breathing technique.My aim is just to improve the heart rate level to make it lower and in the same time to improve the aerobic fitness level to make more in much better  range also consistent in my runs.

I managed to compare my normal  breathing with the rhythmic breathing method that I learned online immediately 2 runs over the weekdays and both were in night runs at 11km and 15km respectively. It was not easy but I could feel the difference almost instantly after I completed the 15km run after applying the new method although not fully used to it yet. I do not want to did too much into too  much into the detailed scientific explanation about and just would like to see what I could feel during my runs before and after I applied what I have learned.

The breathing method that I tried to apply was the technique to synchronize my breathing with my steps during my run. I thought it is a pretty straight forward where I can count two steps or footstrikes to inhale the air through my mouth and nose and followed by 2 footstrikes when I exhale. However, it was not that easy and smooth when I tried it initially. I tried it few times during shorter distance runs 2 times before I tried it for the 15km distance. So, on Thursday night, I tried to apply the most what I have learned with more focus on how I breath and my steps to be synchronized and pay little attention about my pace.

In the same time, I just allowed my body to run naturally at its comfortable pace without my mind controlling it to run faster or slower.I did expect a slower run in the same time based on my own logic.

After finishing the first 1km, slowly I felt much more comfortable in my run where I was able to maintain the same pace with a very smooth breathing. I felt much more relaxed and "free" around my internal chest  and belly whenever I inhale and exhale the air.This allowed my to keep my core to be in the straight up position comfortably while I am running and in the same time I felt much less stressful at my chest muscles as I cover longer distance.

That same effect continued to be felt after I passed the 5km mark and surprisingly, I was able to maintain a fairly constant pace 6 in the same time.Towards reaching the 10km mark for a break, the comfortable running mode still continued and in the same time I did not feel that exhausted as much as I used to be in my previous 15km routine runs. After a short break for water, I continued to finish the remaining 5km and I was very happy to see that I was able to maintain the same level of comfortable run until the end. I was so excited to see that I maintained the average pace 6:36 min/km for the entire 15km in  much more relaxed, fully controlled and comfortable manner.

I was amazed on how with just one change by applying the  simple knowledge could make so much difference to my run and  I am not even familiar and used with the method yet.

That night, I truly believed that I have confirmed something in my run for 10 to 15 km distance.

I have established my baseline pace which is at pace 6. It means, at my normal or healthy and fit conditions, I can run at pace 6 easily and comfortably without my mind and body pushing it.

So, I came for the much awaited weekend with more relaxed and more confident to have good runs and to enjoy the most each run too.

LARIAN SUKAN SEA KL 2017

Date: 19 August 2017(Saturday)

Venue: Dataran Putrajaya

Category: Men Open 15km
Flag off time: 7.00 a.m

This run was also special because it was held in the same day and location with the full marathon event of the SEA Games where Malaysia were represented by two runners led by Muhaizar Mohamad. My who did not able to participate also came to support them and running friends who participated.

For this event, I decided to wear the official event tee to commemorate the uniqueness of the event in conjunction with the SEA Games.

Me and my family left Nilai at about 4.30 a.m to avoid the expected traffic jam due to closure of some road to the venue by 5.45 a.m as notified by the organizer earlier.We arrived as planned at SMZA Mosque as planned and there were still plenty of space for parking available nearby and within a short walking distance.Then we went for the Subuh prayer at the mosque and in the same time we saw more and more vehicle were coming to fill the area surrounding the venue.
After the prayer I quickly rushed to the FO area and arrived there at about 6.30 a.m. At this time , the FM event has already flagged off at 6.00 a.m. My wife and kids decided to stay in the car and then to have a breakfast nearby later.They will wait for me at the finish line after 8.00 a.m.
At Dataran Putrajaya, I waited for Fad Ali, a friend from Anonymous Runnners from to pass the race pack to him. Then I bumped into Suria Kencana and then I walked straight to the FO area as instructed by the emcee for 15km runners. 
The arrangement of the FO area was just next to the route of the FM event which was still in progress where the start/finish line located exactly in front of the Palace of Justice building.
While waiting for the FO, we also had the chance to see the SEA Games FM  men and women runners passing the the route and we cheered them every time they passed the route.

It was quite exciting experience to the the live FM event for the first time in my life.Feeling so happy and very proud to know after that Malaysian runner Muhaizar Mohamad and Leon Lee finished 3rd and 4th respectively and Muhaizar brought back the medal in FM for Malaysia after 44 years of drought.
At the FO area, I also bumped into Esther, Linda , Kenneth Kuan and later Saiful Anuar Bahtiar. The last time I met Saiful was at Compressports Run in Cyberjaya last year in September 2016.

Suria, Esther and Linda

Waiting to cheer the SEA Games FM runners

Saiful Anuar Bahtiar

For this run, I also tried to apply the rhythmic breathing technique I have just learned from the internet.

I started the run pretty well with the attempt to apply and getting myself more familiar with the 2:2 breathing technique at my first running event. However, as expected it took me some time to pass the very heavy crowd at the early stage of the run from the FO line.
My plan for this run just to have another relaxing run and to avoid too much stress on my body to allow me to run again comfortably in Mybuddies run in the following day.The strategy was just to run at pace 6 to finish the run within 1:30.

However, I was pretty surprised to see that I was able to run quite easily and comfortably at pace 5 for the first 5km. This is mainly because my breathing was so smooth and easy too and the pace 5 achieved without me pushing myself at all.After passing the 5km mark, I did feel that I can have much better time than I expected if I feel that comfortable for the remaining part of the run.

For the about first 3-4km, the route was all on the normal road surface and after that runners have to run on the different surface that used for jogging and cycling along the lakeside of the core island.Generally, we were running behind  of all buildings that surrounded the core island of Putrajaya.
Along the route, the views on our left facing the lake and other side of lake was pretty nice.

However, in a run, anything can happen on the event day itself where things can always go wrong and against us. When I was about to reach the 6km mark, suddenly  started to feel some pain at my left ankle again. It was at the same place that I felt due to the twist at Semenyih Eco Trail run about two weeks ago.I was very puzzled because I did not feel any more pain throughout the week especially when I did my regular LSD runs in the build-up to the weekend.

Initially, I thought it was just a temporary one but as I tried to further maintain the pace 5, it the pain become more and more.Then I slowed down and tried to get back to the same pace again but I did not get better at all.It was getting  more painful instead.Then , I  slowed down until  I can ease the pain at my ankle after passing the 6km mark. After few hundred metres of a slower run I tried to increase my speed again but although I was able to bring back my pace to 5 until the 8th km, I felt the pain started to feel unbearable for me to continue running at that pace.

So finally, I decided to slow down again because I was thinking about the SEA Games opening ceremony at that night and then the 21km that I want to finish on Sunday.

When the pain was felt more and more after that when I tried to continue to run, I decided to adopt the fast walk and slow run approach for the remaining distance left. Literally, I just walked for few hundred metres and followed by a very slow run after that and repeated the same cycle towards the end of the route at the FL.
Throughout this stage, I many runners started to overtake me and to cheer myself and them up, one in while, I clapped my hands and screamed with some words of encouragement to keep pushing and finish strong until the end.

At about the 8th km as well, my fellow veteran running friend Mohd Almi gave me a pat from the back and asked whether I was alright  to continue or not and I said I was fine.Then he continued with his run. At some points, I did stop for a while to rest my ankle to ease the pain a little bit before I continued with my walk and slow run.
My pace dropped from pace 5, then pace 6 and followed by pace 7,8 and 9 until finally I reached the finish line.After the 14km mark, we joined the bigger crowd of the 5km fun runners after the Mc Donald Restaurant in front of the MoF building. In the same time we started to run on the normal road surface again with more more heavy traffic with some vehicles moving along side runners.
Within the last 1km, I called my wife and told her that I was about to arrived.She said, she was already at the FO area with my kids waited for me to finish my run.

Below are my photos within 100 metres  to the finish line.

I was pretty lucky as well this time because my daughter, Fareesya was there to take my photos as I was moving to reach the finish line. Below are the photos snapped by her.

Officially, I finished the 15km run in 1:43 and ranked 945 out of 5257 runners overall and 857 out of 3540 in men open category. It was not the best time and surely among the worst in my 15km runs but it was not truly my main concern at the point of time.

My concern was more on how could I rest and recover and then to confirm whether I would be able to run or not in the next morning.

The pain at my ankle was still felt after I crossed the finish line but the excitement after the finish and the opportunity  met my friends after that made it felt manageable and bearable.

The pain that I have been felt from the run was still very much felt after I crossed the finish line and when I walked to the finishing area in the very crowded and carnival-like atmosphere. If I was not mistaken, according the media updates by the organizer in the build up to the event, there was about 20 thousands runners registered for the event and the huge crowd like that was truly expected.

After getting my throat wet again with the water provided, I walked and joined others to be in the long Q to get the medal and goodies bag. I told my wife just to wait with my kids until I received the medal and goodies bag.

After getting the medal and goodies bag, I bumped into more running friends and we took a lot more photos together.

After having some chats and taking photos with some more friends after that, I quickly rushed for to have our lunch. It was for me to refill my body to get energized again  to go the Bukit Jalil in the evening and for me to run again in  the next day at MAEPS.

Then I called the hotel to check whether we can check-in earlier instead of 3p.m and fortunately we could.

I had about 1 and half hour of rest at the hotel before leaving to Bukit Jalil at about 4.00 p.m. I applied some muscle recovery lotion cool my left and and painful ankle to ease the pain.Then I rested it to make it feel better. The pain became lesser and I was able to put on my shoes to walk slowly and carefully after that.

About the event...

The event was a nice one to me. Somehow, it  create more awareness among Malaysians about distance running such as full marathon run and running as one healthy way as an activity with family and friends.The medal and tee from this event is more special than many others because none of us know when would be the next time for Malaysia to host the SEA Games again.It could more than 16 years from 2017 because the last time it was on 2001.

This was also the first time I feel "connected" with the SEA Games because I am now is a runner for my health and running is also one of the sports in the SEA Games itself. Naturally and suddenly there is some feeling to be apart of the game and the excitement felt is something I have never experienced before.

As always, I did not study much about the route except I knew it circulate to cover one loop of the core island of Putrajaya where runners will run along the man made lake circulating the city. I have never run at that loop and only had the experience running at the lakeside along Pullman Hotel Putrajaya during my LSD runs.

There were several  very obvious weaknesses  that I observed for the event.

1. The traffic control for runners towards the end of the last 2km of the run was very poor where the main stretch have to pass to reach the finish line.The road was not fully closed with thousand of runners were running and walking side by side with moving vehicles.I guess the attention and resources were given more priority to the actual FM event for the SEA Games on the day instead of the run participated by the public.
2. There were no clear signage  for runners to collect the medal and goodies bag after finishing the run.It created at pretty jam-packed crowd at the collection counters because runners only come from one side of entrance because most of them did not realize that there was another entrance points from the other side of the counters.

Overall, it was another great day in my running adventure despite the setback about the return of my ankle pain.

Congratulation Malaysian marathon runners Muhaizar and Leong who made us as runners feel proud as well for the achievement in this SEA Games. I truly believe with the attention given by more Malaysians towards distance running, it would be just a matter of time for the gold medal to be earned by a Malaysian in marathon in SEA Games. After all the 2:29:27 from the gold medalist time and 2:31:52 by Muhaizar is something not impossible to be matched or made better in the future.

The special and rare running medal because the SEA Games does not happened in Malaysia every year.

#kl2017
#bangkitbersama

29TH SEA GAMES KL 2017  OPENING CEREMONY

For this special occasion, I will let these photos explain my excitement from the experiences by the time we arrived the KL Sports City are until we left the venue.

Surely, it will remain as one of the most sweat and memorable nights that to be remembered in  years to come for me, my wife and my kids.

MERDEKA MYBUDDIES RUN 2017

Date: 20 August 2017(Sunday)

Venue: MAEPS, Serdang

Category: Men Veteran 21km
Flag off time: 6.00 a.m

This is the first time I participated in Mybuddies Run after missing it last year.Heard a lot of good reviews about the run and made many to return and more to join this year.

We arrived from Bukit Jalil at the hotel in Bangi on Saturday night at about 11.30 a.m. The pain at my ankle become more painful again with a lot of walk from attending the opening ceremony. Then I quickly applied some more recovery lotion at my ankle at wrapped it with cloth to keep it cooled.I just kept my finger crossed that there could be a possibility for me not to run at Mybuddies run this year if the pain not getting better by 5.00 a.m in the next morning.
The alternative would be just to go to the event to accompany my wife and meeting my running friends.

I had a good sleep that night but woke up a little bit late to go to the event.However, I felt relieved because the pain at my ankle was much less than what I felt before I went to sleep. So, I decided to run that morning with some changes in the approach for me to finish the run.On top of that, the most importantly is to avoid my ankle injury to become worst.

The planned approach was just to take it easy and to run at my baseline pace at pace 6. Used the shoes for my FM runs instead my normal shoes for HM runs which has more cushion and ankle support to minimize the  impact during the run.

For the run, I tried the foot landing at zero degree drop for every step to minimize impact to my ankle as well.

We arrived at the MAEPS at about 5.30 a.m which was about 30 minutes late than my plan.Then we rushed to the venue from the parking area which is about 1km walk. I walked carefully and slowly and I felt relieved because my left ankle did not feel that painful.Then we rushed to perform the Subuh prayer at the surau and from that time, me and my wife went separately and to meet each other again after we have finished our run respectively. The flag off was supposed to be at 6.00 a.m for 21km and 7.00 a.m for 10km.
After the Subuh prayer I quickly rushed ke the FO area and join the 21km runners crowd moving to the starting line.I decided to pray before the FO instead of doing it along the route with the mobile surau provided by the organiser.
At the FO I bumped into fellow regular running friends such as Afiq, Mohd Faisal, Pak Engku Raja and many more.
Coindidently Afiq was also wearing exactly the same SEA Games tee like I did.

I have just managed to do a very short stretching only for my lower body because of the very little time left between the praying time and the FO time.

The flag off was delayed for few minutes but felt it was truly alright because many Muslim runners we just finished their prayer.

Afiq

I started my run from the middle of the crowd and slowly I tried to break away to get my rhythm as planned. The FO was at about the same place with the MHWH nite run last month here but heading to the other direction.I was relieved when the route published because this time runners did not have to run in loops again because it covered roads in MAEPS and also within the UPM campus at the adjacent location.

The 21km route

This time I tried fully applying the rhythmic breathing method that I  have been trying in my recent runs at Putrajaya. My main goals were just to maintain the pace 6 and in the same time to avoid further pain to my ankle.

Honestly, I have prepared mentally to stop my run and to have my first DNF should my ankle pain getting worst at any stage of the run.

For every exhale and exhale during my breathing, did count my steps to get it synchronized with the in and out air through my mouth and nose. It felt good because I started to get myself more familiar with the 2:2 count cycles as I continued with my run further.

Somehow, I felt the pain at my ankle was getting lesser and lesser as I progressed in my run. As a result of that, I managed to maintain  the pace 6 speed in average all the way.At some points I did run with pace 5 as well mainly because I felt so relaxed and comfortable  with the approach that I took this time.

There were some hilly areas along the route but in general the elevation for each of the hilly area was manageable to me and I did not have much trouble with that.

At some stages of the run, I did consider to get faster but I decided not do that because I was still worry about my ankle.So, I did not take that risk because the whole idea of running for me just to stay healthy and not push myself that may cause unnecessary aggravated injuries to my body.

I continued to run and  maintained the pace 6 for most of the distance until I reached the about 18km mark according to my GPS watch. This was the time when I started to feel more pain again at my ankle. Despite that I was still very comfortable with my breathing and having no other stress at all, it started to limit my movement to run again and I decided to start walking to ease it a little bit. What made it more difficult, the route for the last few km to the FL was mixed with some uphill and downhill areas.The hardest part was to move along the downhill where I need to use my ankle more to control my body for every step of my run.

That left me with no option other than just slowing down and just hang on to continue running and walking. Through this last few km stretch, my good friend Abg Azman Ali overtook me within almost 2 km  to the FL. I tried to run with him slowly to explore the possibility for us to run to the FL together. However, I could only catch up with him for few hundred meters and then I had to slow down and walked again and he continued with his pace to the FL.

I was not able to run and maintain the pace 6 at the last 2km of the distance but I did achieve the intended average pace 6 overall for the run this time.It was not that bad performance at all at the end and the best part was, I felt less stress in my breathing and upper body muscles all the way from the start to the end. However, I was still worried and cautious with my ankle pain  that came back to haunt me this weekend. I hope it would recover  fully and not becoming a long term kind of injury that will cause more pain in my future runs.

Generally, I was quite happy and satisfied with my run at this event despite what happened that caused some discomfort with the pain at my ankle since the day before.I could say this run was the most relaxed 21km run that I have finished so far .It is because I ran with so much controlled manner where I was able run at my intended pace to avoid me for suffering more pain that could have caused the first ever DNF in my running adventure.

I reached the finish line with time of 2 hours 14 minutes and seconds later joined by my fellow veteran runner Pak Engku Raja.I believed he had a good run too with the smile on his face when  we met and congratulated each other.

Then I went for the medal and goodies collection and along the way bumped into more running friends.

I am so glad that my strategy and plan worked fairly well and I was able to maintain the pace 6 almost all the time and eased the pain my ankle a little bit more in the last few km to the FL by running at slower pace.

What made it better is I am getting better in adopting the rhythmic breathing method that served as the main  factor that allowed to execute my running strategy and plan this time. This could also be seen in the improved  aerobic fitness level and heart rate zone of zone 4 instead of zone 5 as I would have expected at this event.
This is something new that I need to continue to build to improve my runs to make more comfortable.

With Rina and Pak Engku Raja

Pak Enku Raja and Cikgu Syahrizal

With Pak Engku Raja, MO Hanif and Azli (did his HM PB at this event)

With Muzamir and a new running  friend

With Hilmi, Alicia, Malek, Zuhafizy and Muzamir

With Muzamir and Khairul Munir(met him for the first time in person
and he was the 1:45 pacer for the event)

With Shah

With Ahmad Johan, Afiq and Ahmad Firdaus

After collecting my medal and ate some meals given, I went back to the FL and waited for my wife to finish her run.

It was also another great run by my wife when she did a PB for her 10km run at 1 hr 38 mins despite the lack of training and runs to build up for this event. Congrats my dear and your surprised me again! A good surprise and well done!

Then we had some rest and took some photos together.

Both were satisfied finishers on that day

I felt so fortunate as well to meet one of my living idols for health and fitness as well and managed to take take a photo with him too. Dato' Seri Khalid Yunus has been my inspiration as someone who is still adopting a healthy lifestyle at the much more elder age.He is also known for his regular hiking activities in Malaysia especially his weekly routine at Gunung Angsi.

Dato Seri Khalid Yunus

The event

I was made known that this year is the first  time the Mybuddies Run had the 21km category(the main reason I participated in the event in the first place).

Overall, the event was another good event to me. The route was quite interesting and also challenging with mixed of flat, uphill and downhill stretches for runners to conquer. There were sufficient crews, RELA members and traffic policemen manned the junctions and turns along the route from the start to the end. No complaint at all about the water stations because all were well equipped with water(plain water and isotonic drink) and with one water station with watermelon. The start/finish area for runners to gather was also quite spacious with locations of counters for medal and goodies collection and for drinks and meals were well placed to avoid long Q for too long and too congested. There was also an emcee who was busy keeping the  atmosphere lively with his voice from the stage to welcome and interact with the crowd. There were some side activities with runners such as lucky draws and quizzes with prizes offered but we could not wait till the end this time.

However, this event will be one of the events that we keen to make a come back.

Me and my wife left the venue just before 10.00 a.m to get back to the hotel because our two kids were waiting.

I ended my weekend with another sweet memories and something memorable to stay in my mind for a long time. On top of that, my family had another great weekend too. Now, my only concern is how soon can I come back to have my normal run with no more pain at my left ankle. I understand that such problems or injuries are part of challenges in running and I could only do my best to have a good recovery and coming back to  continue to run for my health and to stay fit for life.