Some complaint that they had blurred vision, some ran with slight injury and most of them complaint that I've tricked them! Well that was the response from the hill repeats that we did on Wed evening. To most, this is their first time experiencing what hill repeats are all about. Of course I feel bad about under declaring the distance and the responses I got were, "You sure this is 250m?" "Where got 250m?! I used my car meter and that was about 400m!" Haha! Well, in the end, all did well to endure the training and hopefully most of them will find the good out of the training.
I added the last 150m part as it has some flat part and a little hill in the end which is good to train your mental of breaking the wall in a race at times. Of course, it's tough for first timer to do a 400m hill repeats as usually a 100-150m is sufficient. Will choose a shorter one next time! (I hope they won't avoid me the next time!).
Unfortunately, these are some of the trainings runners have to go through to gain some edge from the rest of the fields and that is just the tip of an iceberg in training. Even for a social runner, doing hill repeats will make runs on flat route seems a little easier next time.
Photo below of course is before the run...... : ))
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| Wei Li, Chin Ann and me (Aiya..didn't take camerawoman's photo..Thanks Yvonne) |
On a Deepavali Day morning, 10 of us turned up for the Malakoff 12km trial run. Thanks to Yvonne for the "recruitment" she did. Instead of starting at Bukit Kiara Equestrian Club, we started at Plaza Damansara in front of 7-11 car park. Took them for a brief warm-up, stretching and a few short stride-outs. Told them it was important for them to warm up properly beforehand, especially the distance of 15km and below races. We then proceed to do 2 loops of the Jalan Beringin course and added the downhill/uphill part towards Securities Commission (SC) - which is the starting and the ending part of the race. Found out most runners had a tough time tackling the hills at Jalan Beringin loop and they avoided the hill section towards the SC. Anyway, it was a tough course and that was my first time running it too. Took it easy for the first 10 mins of the run before taking off to see if I can maintain a fast pace for the 2 loops. It wasn't easy as I needed to adjust my pace quite often due to the rolling hills. I ran the SC hill as my final part of the run but can't imagine doing it at the start of the race!
Anyway, it was a great turnout for today...YLoon, Melvin, Wei Li, Zul, Wong, Yvonne, Stephanie, Tee Yau and Amy. Great to see some new faces too. Hope I didnt scare them too much with all the hill routes! No choice mah....hard to find flat route to run. Speaking of which, might find a day for us to run in Desa Park City, that should be nice & flat! Then we can get a special invited guest runner, Mr. Jean Pierre (Peter), to give us some useful tips. How about that guys/gals? But I got to check with him first if he is available!
You can see 5 of them wearing Standard Chartered Marathon vest! What a coincidence! Friday today....no 4D draw today! Maybe buy tomorrow.
These are the "Before" photos....
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| Wong, Zul, Me, YLoon, Melvin, Wei Li, Tee Yau, Stephanie & Amy |
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| Must include our Chief Recruiter Officer, Yvonne (2nd from right) |
The "After" photo.....oklah, most of them still smiling! That shows how easy it was to run the Malakoff 12km loop course! : ))
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| Amy, Yvonne, Me, Wong, Zul, Wei Li, Melvin & YLoon |
I think everyone just couldn't wait to get to the next session of the day....BREAKFAST! And our in-house doctor, Mr. OKT, joined us for our breakfast skipping the run in the morning! Only Zul, a professional Muay Thai exponent, maintained a healthy diet here. He didnt order any food. During breakfast, he shared some of the diet that he goes through before fights. Must get him to become out Chief Nutritionist Officer!
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| Habis lah ini macam, "Lari 11km, mau makan 21km!" |
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