Monday, March 7, 2011

First 20km in 2011

Last Sunday I took a deep breath and decided to do the Pacesetters LSD from Bukit Aman to Sri Hartamas charter for 20 km. I was apprehensive and doubtful whether I was ready for it. I was off the road since October 2010. So this would be my first 20km in 5 months.
Ready of not I woke up at 0545am, and remembered to have a stronger than usual breakfast. I was packed for the run the previous night so I managed to take off fairly quickly. I arrived at the Bukit Aman car park at 0640am to a full car park. I looked around for friends but there was nobody around. 0645am and nobody was around. Flag off was scheduled for 0630am and everybody was off.
Looks like everybody was on their own or in their small groups. I just took off alone without any warm up. No fuss, just go.  Not really trying to catch up with anybody, as my real objective for this outing was to test my knees and stamina. What was it like to do 20km ?  I gave myself 3 and half hours to complete because I did not know the route well. I intended to walk most of the way and to test some really small run steps.
It was fairly dark before 0700am and I walked in a quick pace, with my trusted sony walkman. Set my stop watch, heat rate monitor and Nike Ipod. I was doing better that expected, walking that is. My little run steps put pressure on my knees, but no real pain yet. I decided not to risk another injury too soon, so it was AWAS all the way. My heart rate sustained at 130 to 150 bpm. My body form was good and I was breathing well.
I met Sofian, AJ and Arif , all on their return lap. High fived and quick hellos. Look like they were training hard for their personal bests. Me, just doing my system checks. Legs Ok, knees OK, heart Ok, but cannot push for more small run steps, not yet. My calf’s, particularly on the right, were showing signs of impending cramp ups.
The organisers were good to have set up two water points and manned them until 0900am. The water point at the Petronas station at Sri Hartamas was manned personally by Encik Rastam, president PACM. Thanks Pacesetters.
 On another note, I wish if PACM could sign the route for new comers. Just small wooden pegs at road junctions will do the trick. I actually missed a junction in Bukit Tunku and almost ended at Jalan Kucing. I lost 15 minutes there and worst still I had to do a terrible300m long up slope back.
The Malaysian Armed Forces was also celebrating their 78 anniversary on Sunday. The area around Padang Merdeka and Padang Merbuk were abuzz with the military parade and  impressive tanks, helicopters and weapon systems. Parachutists stole the morning with their precision landings on target.
I finished in 3 hours 45 minutes happy and satisfied. I will do another LSD in early April and I hope that I can do more small run steps.
Little steps make the run.
Take care
Allen Lai

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