Free Shipping Today On Orders.

#RoadtoPIM: Week 11

Posted on March 11 2017

The penultimate week.

Day 71: Monday (Feb 27) – 60′ Easy

I want to run my long overdue fast finish long run this morning. But it is raining cats and dogs so I do 30′ strength instead. Tonight then! Then I contemplate for too long and my mind is telling me that my body is tired. ‘Let’s do it tomorrow morning’. I am indeed feeling tired but I should have known that I only need few minutes outside to feel better. Tonight is actually a good time to run. Cooling and windy. Few stray dogs roaming the same streets but they are all on their best behaviour. I am feeling good. I should have done the fast finish long run. But I already set in mind to run 60′ easy before heading out. I do exactly that. 60′ easy. I will run the last finish long run tomorrow morning. Let’s hope I wake up early feeling strong tomorrow. Good night.


Mileage: 11.7 km | Weight: N/A.

Day 72: Tuesday (Feb 28) – Improvised Fast Finish Long Run

I drag the fast finish long run for far too long. There is another one scheduled in the weekend too. It is still raining in the morning so I have to drag it again to the evening. Fortunately, Kyserun Krew’s session is tonight. The 10k easy portion is done with Kyserun before continuing 10k TMP and 1.1k 10k pace by myself. It hurts especially during the last 1.1k.


Mileage: 21.1 km | Weight: N/A kg.

Day 73: Wednesday (Mar 1) – Rest

Yesterday’s fast finish long run is hard to my ageing body. I take a complete day off from any physical activity today.

Mileage: 0 km | Weight: N/A.

Day 74: Thursday (Mar 2) – 5k Tempo

Last tempo session before the marathon. The plan instructs 3-5 miles tempo and guess what? I am too lazy and run 3.1 miles only. The bare minimum! The effort feels okay for at least 20 minutes though. Not where I want to be at T-10 but I am grateful to be where I am.
Stoked to bump into our national hero, DLCW at the track. Despite being heavily bandaged and still recovering from a freak injury, he is still working the hardest among other national shuttlers present. A stark reminder for you and me, mere mortals. Even the bests work their socks off.

Good luck for All England, DLCW! We all are rooting for you.


Mileage: 9.7 km | Weight: 52.8 kg.

Day 75: Friday (Mar 3) – 70′ Easy

Taking it easy today after yesterday’s tempo.


Mileage: 0 km | Weight: N/A.

Day 76: Saturday (Mar 4) – Hike Up Sg. Kanching

A well-spent Saturday with the family. 3.2km return hike up the highest waterfall at Sungai Kanching.

Mileage: 0 km | Weight: N/A.

Day 77: Sunday (Mar 5) – Fast Finish Long Run

The last big workout of this cycle. 9k Easy + 9k TMP + 1k 10k Pace. First 18k are easy to the body and lung but when the pace cranks up to 10k pace, I suffer to maintain the pace. It is a good measurement though. So I know there’s a reserve in me to go fast for at least 1k. Let’s hope I can find it at KM41 on Sunday in Kuantan.


Mileage: 19.3 km | Weight: 53.0 kg.


After 3 underwhelming weeks, I am glad that the penultimate week of this training cycle is a satisfactory one. 5 days of running with another day of hiking with the family and few strength workouts throughout the week. It’s not where I would like to be at the start of this training cycle, but I am just grateful to be where I am. All the hard work is done. Now is time to maintain the endurance and execute the race as planned.

Weekly Mileage: 75.1 kilometres. Running Time: 6h 18m.

More Posts


Leave a comment

All blog comments are checked prior to publishing