Reflections on the Grind

thoughts on training and life of an introvert

Archive for September 2011

Sleepy head

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Just one more day of September left. Mileage is relatively low this month, averaging just over 10 km a day. I ran two 10K races this months. They were fun.

Will take a break from racing and focus more on training. My next goal is a half marathon in maybe Nov, and then a Jan marathon. So I need to step up to do longer runs.

Though I feel healthy, I feel a bit sleepy these days. Still adapting to these early morning runs. When the body is tired, it can’t perform. Got to rest more.

Written by Rop

September 29, 2011 at 7:28 pm

Posted in health, running, thoughts

PEA 10K 2011

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Race day: On 25 Sep 2011, second annual PEA minimarathon (การไฟฟ้าส่วนภูมิภาค (กฟภ.) มินิมาราธอนครั้งที่ 2) was held in northern part of Bangkok, 15 min drive from my place.

Left home at 4:30am after a small breakfast. For this race, I aimed to beat my personal best, which was set 3 weeks ago in 40:52. The more ambitious goal was a sub-40.

Unlike the last 10K I raced, this one has a more traditional route. No climbing. Essentially flat. I started off aggressively. Didn’t look at the watch the entire way. All I thought about during the race was “just do my best, and go under 40. or die trying.”

Didn’t have health or injury issue. Ran the best I could. Left nothing on the course, just the way I wanted it to be.

Stats: 10.0 km, 40:26 (6:30 min/mi or 4:03 min/km pace)
5km splits: 19:38, 20:48
shoes: adizero mana 5
weather: cloudy 26C, 78%.

1st place male: Clive Stokes 34:10. Female winner: Suvaree Deenak: 41:09.
from other runners’ GPS watches, course seems to be exactly 10km.

Event review: The course was good. The traffic was light. No pollution issue. The water stations were slightly lacking though. The organizers acknowledged this. The distance signs were all right. They were placed at 4, 5 (turnaround point), 6, and 8 km. Post-race food was excellent. The souvenir is unique (a doll and a bracelet instead of a medal). Tech t-shirt is nice. Overall, a great local race. I will try to make it here again next year.

Reflections: Can’t complain about a personal best. However, I failed my A+ target which is to break 40. The second half was 1:10 min slower than the first. Did I go out too hard? I don’t think so. I think I just wasn’t strong enough to hold on.

Unfinished business, it has to be for now. The only thing I can do is train and keep improving.

Elsewhere: What a day it was in Berlin. 26-year-old Patrick Makau broke marathon world record by 21 seconds, with the time of 2:03:38. The pacers did a great job leading the race through the first half. Another step forward in human endurance running. A sub 2:03 seems definitely reachable now. Disappointing day for Haile. Probably his era is over after a long incredible career. Paula Radcliffe did well to get the qualifying time but it will be a tall task for her to compete with the younger generation which includes Florence Kiplagat and Mary Keitany in London Olympics.

Congratulations to my friend Marty who got a well-deserved PB in Berlin.

Photos taken by my wife:

PEA 10K course map

PEA 10K course map

PEA 10K start

PEA 10K start

PEA 10K finish

PEA 10K finish

yummy brown rice and Thai omelette

yummy brown rice and Thai omelette

good turnout. happy for the organizers.

good turnout. happy for the organizers.

doll handout

doll handout

before going home

before going home

thanks to PEA for hosting a nice event

thanks to PEA for hosting a nice event

Written by Rop

September 26, 2011 at 8:09 am

Posted in running

Race weekend

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Going to run my third 10 km race of the year this weekend. This is another active Sunday of running events in Bangkok, with at least three being held. I choose the one closest to my house: PEA minimarathon. Never participated in this one before. It’s always fun to run a new route.

As always I will try my best. From my recent performances I think it’s realistic to target 40 min or even 39:xx. Depends on how accurate the course is measured. I’ve been lowering daily mileage these past few days. Goal is to keep body fresh.

Looking forward to also following Berlin marathon, in which two of my favorite runners are competing—Haile Gebrselassie and Paula Radcliffe.

Good luck to everyone racing this weekend. May you achieve your goal!

Written by Rop

September 21, 2011 at 8:48 pm

Posted in running

Interval

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It didn’t rain yesterday so I went to the track. Did 8x400m run with 200m recovery. A nice change from my routine of steady-pace runs.

Interval training is difficult but necessary if one is to become a faster runner.

Written by Rop

September 15, 2011 at 4:20 pm

Posted in running

Shoes pics

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Been running in Brooks Green Silence for about 430 km and Adizero Mana 5 for 50 km. Both shoes (size 9.5 US) are lightweight. Mana has the larger heel-to-toe drop, thicker soles, are a bit heavier (240 g vs 225 g).

The Mana has more support, with medial post, to help with overpronation. This stability feature is perhaps not so necessary for me, but may be useful in long runs when legs are tired. The GS design is unique, with asymmetrical lacing and no tongue. So far, the Mana feel snugger to me and land-lift transition feels a bit more natural in them.

They are both good shoes that work well for me.

adidas adizero mana 5 and brooks green silence

adidas adizero mana 5 and brooks green silence

adizero mana 5

adizero mana 5

I plant to run another 10K in a couple weeks. Then I will focus on a half marathon training.

Written by Rop

September 13, 2011 at 5:34 am

Posted in running

EGAT 10K

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15th EGAT minimarathon (กฟผ. มินิมาราธอน ครั้งที่ 15)
Nonthaburi, Thailand

So I returned to this event after running it last year. This edition was held at the EGAT HQ in Nonthaburi. The drive was only 30 min as it’s located just outside Bangkok. Arrived at venue around 5 am, an hour before the start. Registered, checked in a bag, and had time for a brief warmup.

Off we went at a little bit past 6 am. There are 10km and 6.8km runners starting together. This year’s 10 km course is very different from last year’s, which was run in Ministry of Public Health. This time, we had to run across the Rama VII Bridge, across Chao Phraya river. The course was mostly in EGAT, including two climbs: up and down two parking buildings (7 and 9 floors).

course map 10km egat 2011

course map 10km egat 2011

I started out strong, but cautious about the upcoming climbs. Realizing that this course is probably not a PB course, I was relaxed and not too concerned about target time. But I felt, since this is still a race which I woke up early for and paid for, I still wanted to run hard.

Rama VII bridge

Rama VII bridge

The bridge wasn’t too steep (pic above by Surin Na Toongsong). I kept steady uphill and pushed the pace downhill. There was some car exhaust which was unpleasant. Passed a couple people on the bridge. After finishing across-and-return trip on the bridge, I would be running alone till the end of the race. That’s about 5 km. Didn’t let anyone pass me, but also couldn’t pass anyone. I wanted to chase the runner ahead of me, but he was very strong and kept extending the gap.

With one km to go, we had to climb the second parking building (pic also by Surin Na Toongsong). This was tough. I’m not much of a hill runner. Told myself to keep going and that the pain will be over soon.

parking building ramp

parking building ramp

Once I came down the building, I kept at it hard to the finish. I ended up amazing 4th place of 500 overall (about 450 men/50 women). Top runners didn’t show up to this event because there are no trophies or prize money. So they went to other events instead (there were four of them around the country).

Ended up with a better time than last year. Though last year was 10.1 km, I will count this as my 10K PB.

result: 10 km, 40:52
halfway (5km) at 22:12
first place runner: 37:xx

egat_minimarathon_4sep2011

EGAT minimarathon 4 sep 2011

pre-run fuel: banana and a peanut butter sandwich at 4 am.
post-run fuel: brown rice and Thai omelette, watermelon, mini banana cakes, spicy noodle, fish chips, grass jelly

watermelon

Weather was all right this morning. It was raining heavily last night. 26C, 78% humidity.

Bought new shoes, Adidas Adizero Mana 5, to replace the worn-out Nike Vapor Quick 2.

In summary, a well organized race. Good atmosphere. Adequate water stations. An interesting route. Lots of food and merchandises. Kind organizers. They let us book our spot on the web without having to pay in advance. All of the entry fee was given to schools and charities.

Written by Rop

September 6, 2011 at 6:09 am

Posted in running

34

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My birthday is today. Last year I ran 33 laps around a football field (400m). This year I did nothing special. Just an average 10km day. Had Korean food with my parents and my wife. Nice little restaurant called Sang-kung. Got in some tasty calories which will be burnt tomorrow.

Healthy and hopeful. Tomorrow is another day. May run a 10K this Sunday. It would be just for fun.

Kemboi is golden in 3000m steeplechase.

Written by Rop

September 1, 2011 at 9:58 pm

Posted in running, thoughts

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