As a close running goal, who's up for a non-competitive run at Bukit Jalil on the 15th of March! =D
Deadline for entry is the 1st of March, entry fee is pretty okay (RM 15). Drinks and light refreshments ,event shirt and pewter finish medal inclusive. Heck you have 2 1/4 hours to finish the run for a medal so it's pretty much confirmed you'll get one =P . It'll definitely be a good experience if you haven't run a road race before, and if you have , let's see who's the current running champ among us! =D
See site for registration details.
http://niterunning.blogspot.com/2009/01/larian-amal-seri-sinar-2009-unofficial.html
Monday, January 19, 2009
Asha: Group Run!
I think before we actually start training seriously (for those of us who are starting from scratch), maybe we should organise a group run early on, so that we can make sure our form is right (to avoid injuries and unnecessary painful experiences) and to check up on each other. Also, it will be a good reason to meet up right?
I propose we try Lake Gardens out (since that's where John's training we wouldn't want him to have an advantage right when we have our actual run?) sometime by the end of February.
I'm guessing everyone should be free on weekends, so if we can settle on a date soon it would be good. Just if in case, I won't be free on the 14th and 15th Feb weekend as I'm going on a holiday, so any other weekends are ok by me.
I propose we try Lake Gardens out (since that's where John's training we wouldn't want him to have an advantage right when we have our actual run?) sometime by the end of February.
I'm guessing everyone should be free on weekends, so if we can settle on a date soon it would be good. Just if in case, I won't be free on the 14th and 15th Feb weekend as I'm going on a holiday, so any other weekends are ok by me.
Sunday, January 18, 2009
John : Lake Gardens Running Route
behold! the lake gardens route mapped out in full glory. For some reason no one seems to have mapped out this rather lovely run route out either online or on paper so i decided to set out and do it myself today. I mapped it on foot and measured it's distance using paces twice (within an accuracy of +/- 5 steps, then compared my distance to a google earth approximate and found almost perfect (-20m) agreement, so i think the route distances are relatively accurate. My route walkthrough follows. :)
The route (handdrawn by me). Yes it looks like crap, you try doing better after walking/running round and round the silly lake. =P Numbers in black represent distance in meters, numbers in green represent stations (more detail below)
The route on googlemap. =)
1
This is where the running track begins. It starts next to a playground (see below) filled with happy little children. Up ahead's the carpark, i think it's free, but is often packed. An alternative parking place is at the museum which charges Rm2 per entrance i think. The track itself isn't rubber, it's gravel which I find to be great since it's less hard on your body then pavement (the worst) or asphalt (which isn't as bad as concrete). While a nice soft treadmill and rubber surface is nice to train on, it doesn't really train/strengthen the parts of your body that help absorb the impact/wear and tear/ road races put on you, so if you don't start getting used to it, the shock your body'll get when you do start running on hard surfaces can really hurt your knees and ankles... ;\
2
Some pusat pertanian tent. The route between 1-2 is actually one of the toughest/easiest (depending on your direction) in the whole route since it's the steepest (uphill/downhill) stretch. =P
3)
The bridge that (in this route) goes across the lake. For some reason or other, it's been dubbed "the drawbridge" by my old running friends (who have all morphed into couch potatoes). =S. It's a nice bridge, but you'll probably end up cursing it after a couple o runs since it's curve is really weird and the route after it is a lil steep.
4)
A white bridge.
5)
End of the official running path, though far from the end of this mapped route. The surface change is really good training since you'll usually do lots of that in a real run so it's good to get used to the slight change of style you need to perform when during switches. ;)
7)
Yes i know this should be 6 and yes i'm too lazy to correct it so live with it! This is "the plant". Yes there are thousands of other plants around but this is "the plant". Heck you gotta have an easy to remember system for stations, you try telling another runner next to you where you're going after running a half a dozen miles around the lake "i'm going...pant pant...up there....you know...bit after the boats...near the corner there...the tunnel theeerreee" vs "i'm running to "the plant"...=P...hahahah~
6)
The underground link between the museum and the park also called "the tunnel" for obvious reasons. A favorite finish line spot. =P
8)
Start of wavy path. Another surface switch. =P
9)
End of wavy path
10)
The turn out. so from the old route which was following the lake, you turn out to the main path. no cheating by running on grass! =P
11)
Lake boating house? we just call it the marina. All the boats are kept here. There's a little food place here (yay ice cream!) and the toilets (see below) are nearby (90m away).
12)
A little rest place next to some weird red thingys (see below). Used to be my traditional waiting spot. =P
I propose lake gardens as a candidate for a 7k race at lake gardens come the 2nd of May (week 15th if you're running on my training schedules). Is there anyone who can't make the date? =P . The term ends on the 26th for those of us who are students.
Suggested route is
(3,4,5,7,8,9,10,11,12,3)*3 + (3,4,5,7,8,9,10,11)*1
It's good to run races to give you a close tangible target to meet. Running in a competitive group will also guarantee you a better time. The 7k is the lowest level that most big marathons will have as a option so it'll be great to start with that. The target pace is usually a little bit faster then the average of your 10k and 5k pace.
Apart from running routes, lake gardens is also a great place to train. There are tons of hilly run routes (not shown on this route) and stair climbs (one that my boxing friends still refer to affectionately as the "fucking staircase") =P. I'm always game for a fun/tough training/group run at the place (I prefer evening runs though...esp when followed by nice dinners *grins*)...
Whew~ I've also mapped and photographed my usual jogging route around my hill (a truly lovely jogging place). Shall upload that route sometime next week. :)
*edit* fixed silly typos and changed date from 3rd to 2nd of may. =P
The route (handdrawn by me). Yes it looks like crap, you try doing better after walking/running round and round the silly lake. =P Numbers in black represent distance in meters, numbers in green represent stations (more detail below)
The route on googlemap. =)1
This is where the running track begins. It starts next to a playground (see below) filled with happy little children. Up ahead's the carpark, i think it's free, but is often packed. An alternative parking place is at the museum which charges Rm2 per entrance i think. The track itself isn't rubber, it's gravel which I find to be great since it's less hard on your body then pavement (the worst) or asphalt (which isn't as bad as concrete). While a nice soft treadmill and rubber surface is nice to train on, it doesn't really train/strengthen the parts of your body that help absorb the impact/wear and tear/ road races put on you, so if you don't start getting used to it, the shock your body'll get when you do start running on hard surfaces can really hurt your knees and ankles... ;\
2
Some pusat pertanian tent. The route between 1-2 is actually one of the toughest/easiest (depending on your direction) in the whole route since it's the steepest (uphill/downhill) stretch. =P3)
The bridge that (in this route) goes across the lake. For some reason or other, it's been dubbed "the drawbridge" by my old running friends (who have all morphed into couch potatoes). =S. It's a nice bridge, but you'll probably end up cursing it after a couple o runs since it's curve is really weird and the route after it is a lil steep.4)
A white bridge.
5)
End of the official running path, though far from the end of this mapped route. The surface change is really good training since you'll usually do lots of that in a real run so it's good to get used to the slight change of style you need to perform when during switches. ;)
7)
Yes i know this should be 6 and yes i'm too lazy to correct it so live with it! This is "the plant". Yes there are thousands of other plants around but this is "the plant". Heck you gotta have an easy to remember system for stations, you try telling another runner next to you where you're going after running a half a dozen miles around the lake "i'm going...pant pant...up there....you know...bit after the boats...near the corner there...the tunnel theeerreee" vs "i'm running to "the plant"...=P...hahahah~
6)
The underground link between the museum and the park also called "the tunnel" for obvious reasons. A favorite finish line spot. =P8)
Start of wavy path. Another surface switch. =P
9)
End of wavy path10)
The turn out. so from the old route which was following the lake, you turn out to the main path. no cheating by running on grass! =P11)
Lake boating house? we just call it the marina. All the boats are kept here. There's a little food place here (yay ice cream!) and the toilets (see below) are nearby (90m away).
12)
A little rest place next to some weird red thingys (see below). Used to be my traditional waiting spot. =P
I propose lake gardens as a candidate for a 7k race at lake gardens come the 2nd of May (week 15th if you're running on my training schedules). Is there anyone who can't make the date? =P . The term ends on the 26th for those of us who are students.
Suggested route is
(3,4,5,7,8,9,10,11,12,3)*3 + (3,4,5,7,8,9,10,11)*1
It's good to run races to give you a close tangible target to meet. Running in a competitive group will also guarantee you a better time. The 7k is the lowest level that most big marathons will have as a option so it'll be great to start with that. The target pace is usually a little bit faster then the average of your 10k and 5k pace.
Apart from running routes, lake gardens is also a great place to train. There are tons of hilly run routes (not shown on this route) and stair climbs (one that my boxing friends still refer to affectionately as the "fucking staircase") =P. I'm always game for a fun/tough training/group run at the place (I prefer evening runs though...esp when followed by nice dinners *grins*)...
Whew~ I've also mapped and photographed my usual jogging route around my hill (a truly lovely jogging place). Shall upload that route sometime next week. :)
*edit* fixed silly typos and changed date from 3rd to 2nd of may. =P
John : Week 1
Total Mileage : 15400m
Total time : 2h 15m
Average Speed : 6.85 kph/4.25mph
Didn't actually run much this week (about 2700m of the total milage is actual running). Spent my long run today mapping out routes on foot, measuring their distance as well as taking photos and making notes. Finished up 2 routes this week. :)
Total time : 2h 15m
Average Speed : 6.85 kph/4.25mph
Didn't actually run much this week (about 2700m of the total milage is actual running). Spent my long run today mapping out routes on foot, measuring their distance as well as taking photos and making notes. Finished up 2 routes this week. :)
What this is~
Long distance training isn't always easy, especially when you're going for something as challenging as a full marathon in a year!
It can however be extremely fun and rewarding, especially when you have a group of friends at it with you. :P
I hope that we'll be able to meet up and have runs together (both training runs and race runs) throughout the year whenever possible. From personal xp i can say that to me, that's one of the best parts of running
(other best parts include overtaking those close friends, sitting around at the finish line watching everyone trickle in, the first taste of 100 plus [all hail 100+] after running half a dozen miles, having a huge dinner after a long ass run...etc).
Even if we aren't able to arrange for that, being able to share our current state with the rest of the team really does help keep you on track (and away from skipping runs!). Which is rather important. From personal experience, i've also seen entire marathon teams vanish one by one over the course of a year, leaving a remainder of 2 runners from an original 12! =P . I have high hopes that this won't turn out the same~ heheh~
Hence this blog for any one of us who's wants to post occasionally on his/her current week runs status (i'll be posting regularly of course).
Also, if you have the time, why not map and share a route with the rest of us. I've mapped my two favorite run places (would be more then happy to arrange a group run at them) fully for everyone to take a look. ;)
It can however be extremely fun and rewarding, especially when you have a group of friends at it with you. :P
I hope that we'll be able to meet up and have runs together (both training runs and race runs) throughout the year whenever possible. From personal xp i can say that to me, that's one of the best parts of running
(other best parts include overtaking those close friends, sitting around at the finish line watching everyone trickle in, the first taste of 100 plus [all hail 100+] after running half a dozen miles, having a huge dinner after a long ass run...etc).
Even if we aren't able to arrange for that, being able to share our current state with the rest of the team really does help keep you on track (and away from skipping runs!). Which is rather important. From personal experience, i've also seen entire marathon teams vanish one by one over the course of a year, leaving a remainder of 2 runners from an original 12! =P . I have high hopes that this won't turn out the same~ heheh~
Hence this blog for any one of us who's wants to post occasionally on his/her current week runs status (i'll be posting regularly of course).
Also, if you have the time, why not map and share a route with the rest of us. I've mapped my two favorite run places (would be more then happy to arrange a group run at them) fully for everyone to take a look. ;)
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