Penang Bridge International Marathon 2010 – my maiden standalone marathon (its all about pacing)


Did my first marathon in the running leg of Ironman Langkawi 2009. My splits:

IRONMAN LANGKAWI 2009 (RUN LEG)

RUN – 5.1 km 9:05:18
4 km @ 32:54
8:13/km  
RUN – 9.1 km 9:33:25
4 km @ 28:07
7:01/km  
RUN – 13.1 km 10:02:05
4 km @ 28:40
7:10/km  
RUN – 17.1 km 10:30:27
4 km @ 28:22
7:05/km  
RUN – 21.1 km 11:01:30
4 km @ 31:03
7:45/km  
RUN – 25.1 km 11:32:36
4 km @ 31:06
7:46/km  
RUN – 29.1 km 12:05:42
4 km @ 33:06
8:16/km  
RUN – 33.1 km 12:38:55
4 km @ 33:13
8:18/km  
RUN – 37.1 km 13:08:54
4 km @ 29:59
7:29/km  
RUN – 41.5 km 13:35:24
4.4 km @ 26:30
6:01/km  
TOTAL RUN 42.2 km (5:10:03) 7:20/km 290 6

Last Sunday, did my first standalone. Again, no specific training for this one as I have been tied up with work and travel. Nonetheless, manage to pull this one through. I was a 4:30 pacer, but did not do a good job pacing. I wasn’t exactly sure who paced me most of the way except a few guys. I won’t regret that I registered as a pacer. It was a new experience for me. But it would have helped if the distance marker were accurate and rational ! The splits below are based on the official result with the ‘weird’ distance markers.

PENANG BRIDGE INTERNATIONAL MARATHON 2010

RUN  3.722km    3.722km @ 27:19     7:20/km

RUN  18.679km  14.957km @ 1:37:48  6:32/km

RUN  21.137km  2.458km @ 17:33    7:08/km

RUN  32.988km  11.851km @ 1:21:28  6:52/km

RUN  37.789km  4.801km@ 29:58   6:14/km

RUN 42.195km   4.406km @ 27:18  6:11/km

Total run 42.195km (4:41:34)  6:40/km

To get a 4:30 marathon time, at least this should be the pace :-  6:23/km

Detailed splits (in mins):

1 Kilometer 00:06:23.93
2 Kilometer 00:12:47.86
3 Kilometer 00:19:11.79
4 Kilometer 00:25:35.72
5 Kilometer 00:31:59.65
6 Kilometer 00:38:23.59
7 Kilometer 00:44:47.52
8 Kilometer 00:51:11.45
9 Kilometer 00:57:35.38
10 Kilometer 01:03:59.31
11 Kilometer 01:10:23.24
12 Kilometer 01:16:47.18
13 Kilometer 01:23:11.11
14 Kilometer 01:29:35.04
15 Kilometer 01:35:58.97
16 Kilometer 01:42:22.90
17 Kilometer 01:48:46.83
18 Kilometer 01:55:10.77
19 Kilometer 02:01:34.70
20 Kilometer 02:07:58.63
21 Kilometer 02:14:22.56
22 Kilometer 02:20:46.49
23 Kilometer 02:27:10.43
24 Kilometer 02:33:34.36
25 Kilometer 02:39:58.29
26 Kilometer 02:46:22.22
27 Kilometer 02:52:46.15
28 Kilometer 02:59:10.08
29 Kilometer 03:05:34.02
30 Kilometer 03:11:57.95
31 Kilometer 03:18:21.88
32 Kilometer 03:24:45.81
33 Kilometer 03:31:09.74
34 Kilometer 03:37:33.67
35 Kilometer 03:43:57.61
36 Kilometer 03:50:21.54
37 Kilometer 03:56:45.47
38 Kilometer 04:03:09.40
39 Kilometer 04:09:33.33
40 Kilometer 04:15:57.26
41 Kilometer 04:22:21.20
42 Kilometer 04:28:45.13
42.195 Kilometer 04:30:01.27

This was mine :-

4 Kilometer  27:19 (+1:44)

19 Kilometer  2:05:17 (+3:43)

21 Kilometer 2:22:50 (+2:04)

33 Kilometer  3:44:18 (+13:09)

38 Kilometer 4:14:16 (+11:07)

42 Kilometer  4:41:34 (+11:33)

The ‘+’ basically shows how far (in minutes) am i BEHIND the actual pace for a 4:30 marathon. If I were to run faster than the actual pace (for a 4:30 marathon) it would be a ‘-‘ sign instead. Simple math right?

As for the principle of pacing itself, I think my strategy did fit in the ‘template’ just that I started off too slow, and didn’t have a gradual pick up as I went across the race. It was more of a plateu and a slow decline in the pace before I picked it up on the last 10km. Even then it was a bit too late as I pushed hard too early the last quarter ( thanks to the distance marker) , and having to slow down in the end ( thanks to the HEAVY unconditioned undertrained legs AND sea of 10k runners swarming ALL FOUR lanes of the road– leaving no path at all for the half and full marathoners going the opposite direction)

I want to write a bit more, but gotta rush back home..its way past ‘working hours’! will update and upload some pics from PBIM in this same post. Don’t forget to come back ok !!

 

Penang Bridge International Marathon 2010 – MY FIRST FULL MARATHON MEDAL YO !!

Penang Bridge International Marathon 2010 - That smile of pain... Nearing the finish line.. i think.. Thanks Miow Chin and khokl74 for this pic. p.s. : 'bila la aku nak dapat kulit cerah sikit niehh...''

signing off and will sambung(continue) later,

missjewelz

=========================================================================================

continued 6.37am , 24 November 2010

report proper : (will keep em short and precise !)

Days leading to my maiden Maratona

Zilch training/running. Had Powerman (a duathlon event consisting a 11km run-64km bike-10km run), and rested WELL within the 6 days leading to Penang Bridge International Marathon. Got into a little unlucky mishap on early Saturday morning en route to KL (from the east coast). I was fine. No plans of cancelling my ‘little’ run in Penang. No rest since then. But gotta rest a  bit on the way to Penang.

Been eating as usual, just up a bit the carb, protein and sodium intake. Water as well. (bot not too much H20 or else i’ll be overhydrating).

Marathon Eve

I insisted on an early night as the ‘little’ run starts at 2.00 a.m. for full marathon AND on top of that pacers have to report at the event venue by 12 midnight..dayemm.. Got  3-4 hours of sleep(only) after a bowl of kuew teow soup !

Marathon A.M.

Woke up not (quite) feeling fresh, a quick shower and headed on to Queensbay Mall. It was already packed with runners and organizers. Took my own time to finish the 2 pieces of bread and kaya (its a type of spread– coconut based) and drank my ‘sodium’ drink. haha..  Ate around 2 hours before race start, then drank the Endurance Drink around 45mins before race start. Toilet visit before race 2x.

Did a short warm up run and stretch before 2.00am.. I was nervous alright but kept myself busy chatting with the other pacers and taking photos. Kam Kasturie, it was nice to bump into you near the stage. and thanks for the photos ! Kam ran his 8th marathon that day. I ran my 1st ! haha.

Start line

PACKED. I stationed myself on the middle pack before gun off. Gotta catch up with other fellow runners and triathlete; Jennifer, Keat Seong, Chin Chin etc. I was not with the other two 4:30 pacers from the start.


To the Half way point

Gun off was a little after 2.00am. No problem there as we all had our timing chips on. I took on an easy ( did not realize it was too easy) pace before catching up with some familiar faces; Bandit, CK, Agnes and Ida. Alan, who I met earlier this year at the Tioman Eco Challenge was also  ahead of me, caught up, paced with him a bit before he signaled that he will be slowing down. Went slowly ahead and had a veteran runner next to me for a bit –Onn Mohd Yusof — nice to mee you Onn ! 🙂 ‘I am 60 years old’ or so, he said. I understood that the message was ‘I am old but can finish this !’ . Was surprised when he told me that he has seen my blog sometimes ago. haha..! an honour ! by the way, he finished at 5:48. Impressive !

Later passed Kiden, and Jabir (Mior Arif) on the Bridge. I was lookin’ and lookin’ at him but he didn’t realize it was me .. hahaha..he said i look half a decade younger..muahahah.. Arif Sukarno, a member of the IIU X TEAM was ahead of me on the bridge (heading to Butterworth. He held on to my pace and was running with me for  3-4 km before slowing down. I had my phone( AND music) with me to entertain myself and other runners on the course (which I passed). haha..Agnes, sorry, next time i bring a big and loud radio ok!! I thought it was loud already leh. hahaa.. but had to ‘part’ from the music after it began to rain. Heavily. Strong wind.. ayayayikesss..

Continued running and I guess the rain only slowed me down, and perhaps some of the runners to. Meng Wang, it was nice of you to run with me. And no, I don’t think you slowed me down ! hahaha.. nice to be talking music while running yeah ?!

After halfway point

Bumped into a few more runners. Saw the other faster guys and gals on the other side heading back to Bayan Lepas( Queensbay) ; Chin Chin, Farid Ellias and a few more.  Passed IM Hamid from Malakoff around 1km before that last U-turn for full marathoners. ‘Jom!‘(Let’s go/come on) . He replied, Go ahead, makan angin je ni ! ( meaning on a vacation/holiday !). Later passed Yahya , also from the IIU X TEAM, and he ran with me for about 3-4km before he slowed down leaving me on a ‘solo’ trip the last 3km before finish. I was not exactly tired, looking at the increasing pace.. I pushed it too early I guess. And the 10k runners ‘eating up’ the full/half marathon lane was more than annoyance. It was a threat as it did , i repeat, it DID endangered us. I heard 1 full marathon runner got knocked down by in coming 10k runners, and another guy (which i saw with my own eyes) got hit HARD on his left shoulder by another 10k runners.

The organizer should look into this and make proper, functional and ‘lasting’ lanes for these 2 categories, have marshalls to guard them at key locations, as well as make sure that the marathon/half marathon route does not clash with the 10k runners !! I was shouting all my might to make sure that the 10k runners stayed out of the way because there were still plenty more half and full marathoners at the back !!!! At 2 occasion I actually stopped to ‘marshall’ the 10k runners, so did another guy ahead of me who shouted (even louder) to get the 10k runners to move aside… penat kat situh je.. and obviously all of these disrupted my pace. It was only at the last 2-3km that the quads started to feel heavy, and each step was anything but painful. and I was looking at my watch over and over, and in the end i knew I was behind the 4:30 mark which I was ‘suppose’ to run.

Finishing

Never had a stressful finish ever in my life. Ironman, Powerman or any of the 21km/30km were all finished fun and strong. My first marathon ? While I had fun at the beginning and middle of the ‘little’ run, signing up as a pacer ( a 4:30 pacer) , with a white balloon tied to my race belt, and a 4:30 stamped at the back of the yellow new balance jersey given to me for free by the organizers, only added stress and pressure to me. Which was good in a way !

Lesson learnt :

1) back to back major races are not really good. i did ask Camilla Lindholm (I.P.A. #1 woman duathlete) and she said a week gap is just too close..

2) learn to pace during long runs; and bring this attitude and skill in real races

3) its NICE to have some music on (and sharing it) for/with the other runners

4) ample of rest and stay of your feet before major races which involves the legs !

5) practice sports nutrition during training so that it will be easier to apply during the real race

6) never push too hard too early , or in the middle. Save it for the quarter of the marathon. Last 7km and 10km is crucial. This is where you see the guys and gals who were at top speed during the first 5k slowing down, and you began to ‘eat them up’ one,…by one.. (haha!)

Need improvement/attention :

1) pacing WELL

2) getting sufficient mileage (and some speed training as well)

3) making use of the heart rate monitor/techy watches to calculate/display my running pace

Good points

– met more runners

– nice to see strong ladies ahead of me !

– nice to share my music selection with the other runners !

– I WENT TO PENANG AND RAN MY FIRST MARATHON YO !

Post race

– bumped into Alex – Powered by Jesus

– hobbled (while trying to maintain a normal walking gait) to the mamak for breakfast 9 toast and 2 half boiled eggs)

-hobbled back to the hotel

– had my recovery drink

– quick shower

– sleep

– back to KL

– back to Kuantan

– and the cycle will repeat..haha..

– updating my race report right now..!

Here , some sweet , fun and (also) painful pics of missjewelz at Penang Bridge International Marathon :-

THE ONE IN THE MIDDLE IS SLOWEST AMONG THESE 3 !

WITH FELLOW PACERS AT PENANG BRIDGE INTERNATIONAL MARATHON 2010

GREEN BALLOONS ! THE 4 HOURS PACERS. RICHARD TANG (RIGHT MOST) WALLOPED 3:39 !! HE LET GO HIS BALLOON AFTER THE 30K. LAJU NYE YOP! MCM TUH JADI PACER 3:30 SUDAH..HAHAHA

WITH KAM THE 'KAM'ERA MAN - PENANG BRIDGE INTERNATIONAL MARATHON 2010. THANKS FOR THE PICS KAM !

BEFORE

DURING (AND IN PAIN)

WHAT DO THEY SAY ABOUT LAUGHTER AGAIN ? IT TAKES AWAY THE PAIN. I TRIED TO SMILE -- SO OBVIOUSLY IT DIDNT WORK. IF I WERE TO LAUGH, THE RUNNER NEXT TO ME WILL WORK 'SHE'S CRAZY!'

AFTER !

PENANG BRIDGE INTERNATIONAL MARATHON 2010 - a happy marathon finisher !

happy me with my finisher T ! -- VERY UNLIKE THAT PICTURE OF ME SMILING IN PAIN..!

YOURS TRULY ; MISSJEWELZ. (UNTIL MY NEXT PENANG BRIDGE MARATHON)

 

*though the heavy downpour did exactly not make me run faster, it sure did bring back some memories. My half marathon debut was done in the rain. Tapi hujan pantai timur lah, bukan hujan selat melaka. Date :  25 December  2005 — if I am not mistaken.. I ran the hash harrier half marathon in Kuantan. 🙂 and got 4th placing pasal tak ramai runners in my category ..hihih.. 🙂 Gap between my first half marathon and first full marathon is 5 years. (mak aiihh jauhnye..).. with a couple of triathlons and duathlons in between. not forgetting my IM..! memories…!

Kuantan Hash Harrier - half marathon 2005

 

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16 responses

    • ijam : nnt if jumpa Onn, kirim salam and say Hello to him yeah ?! 🙂

      p.s. i wanted to leave a comment on ur blog but then opis nyer firewall ni block blogspot plak..so i comment kat sinih je la..(pasal 4.50 being 4:30 and no 4:50) 🙂 happy recovery !

  1. ooo..yelah…i pun confuse pasal time tu. But i heard from Zulhassan that some of the pacers slow down and then speed up like crazy at certain point as to catch up with their pace time.
    Teruk org yg ikut kat belakang tu…
    Nice to pace with you julie!! Nanti jadi pacer lagi tau…
    (i can still remember the pisang u turn..ha, ha…)

    • hihi..next year will ask them to letak 4:30 instead of 4.5 ! 🙂 nice pacing with u jugak. if only u would run next to me and chit chat a bit !! hahaha.. i got a bit serious towards the end.. lucky got Yahya to run with me..! yes,ada yg speed like crazy towards the end..especially the last 3-4km… what do u think of my pace? (eventhough i sampai 10 mins late!)

    • salam. thanks Nik 🙂 tahun depan come run Penang. didnt see u on the course. something was missing ! hihi.

      Regards,

      Juliana Ali.

      Now it is established in the sciences that no knowledge is acquired save through the study of its causes and beginnings, if it has had causes and beginnings; nor completed except by knowledge of its accidents and accompanying essentials. -Ibn Sina-

  2. Your pace was superb!! but still manage to follow u. But my friends said (ehem) your pace damn fast!! (slow initially but superman fast towards the end…).
    Singapore marathon is next…lets ‘rosakkan’ kaki…

    • Thank you for the encouragement. insyaAllah will work to improve my pacing ! 🙂 slow initially , yes i agree..! superman fast pasal ngejo masa. harap tiada sesiapa2 yg terpancit mengikut paca cik julie yg tak seberapa laju nieh..ih ih ih..:) all d best kat Singapore aight. hebat lah u all buat back to back mararthon !

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