Sundown-Ultra Time Management, Workable?
Meeting The Legend
Last Saturday (19/3/2011), I was privileged to do a mini-LSD run with one of the marathon legend, Choi (of http://seecube.blogspot.com/). I have been following Choi's blog articles including his earlier posts in digging for tips on ultra-running.
I was really excited when he mentioned that he was going to do a 20k run to test out his new shoes and calves-guard (at blog post http://seecube.blogspot.com/2011/03/testing-out-my-new-race-kit.html). Instantly, I thought that perhaps I could do a run with him (only if I can follow his pace) to see and know Choi in person... and hopefully, learn from him.
The run started at 5:45am following the famous route of Bukit Aman-->Hartamas-->Bukit Aman. Though a famous route and am living quite near to it, I had never run the route before. My biggest worry was that I might not be able to follow Choi and Loke (another new friend made)'s pace.
Was really lucky that Choi was such a kind and cheerful person. Though total stranger before the run... we basically chatted our way for the first 12k run from Bukit Aman to Hartamas. For the second part of the run from Hartamas back to Bukit Aman, Choi picked up pace... and I was chasing him huffing and puffing!
The LSD proven to be one of the best run of my life... both physically and in knowledge-gain! Just wish to express my greatest appreciation to Choi here, for your tips and the great run!
A Useful Tip From Choi
During our run, Choi shared a lot of his experiences, particularly, on ultra-running. One of the tips is:
The Time Management (Workable?)
Combining with Choi's earlier recommendation (duplicated followed),
1) Run first 45k in 6hrs ~ 8min/km
2) Run another 27k (total in the race) in 4hrs ~ 9min/km
3) Walking of 28k (total in the race) in 5hrs ~ 10min/km pace ~ 6km/hr
The total time is 15hrs. So u hv 1hr buffer to play around just in case u slow...... down in 2 & 3. In theory, it is doable. But u gotta make sure u TRAIN for it.
... I did a slight expansion/time-management to his recommendations.
Phase-1: Run/walk first 45k in 6hrs at 8min/km:
I planned to divide the 45k into 5x9km.
Each portion of 9km shall be completed in 72 minutes. Time taken: 5x72mins = 360mins = 6hrs.
For each portion of 9km, we can either:
(a) run 8km at 7.5min/km pace and walk 1km at 12min/km pace. Time taken: (8x7.5mins)+(1x12mins) = 72mins, which is just nice.
(b) run 4km (at 7.5min/km pace) and walk 0.5km at 12min/km pace... do this twice.
Phase-2: Run/walk 27k in 4hrs:
Again, I planned to divide the 27k into 6x4.5km.
Each portion of 4.5km shall be completed in 40 minutes. Time taken: 6x40mins = 240mins = 4hrs.
For each portion of 4.5km, we can run 4km at 8.5min/km pace, and walk 0.5km at 12min/km pace. Time taken: (4km x 8.5min/km) + (0.5km x 12min/km) = 40minutes, which is just nice.
Phase-3: Run/walk/crawl 28k in 5hrs:
I planned to divide the last 28k into 8x3.5km.
Each portion of 3.5km shall be completed in 37.5 minutes. Time taken: 8x37.5mins = 300mins = 5hrs.
For each portion of 3.5km, we can run/walk 3km at 9.5min/km pace, and walk/crawl 0.5km at 18min/km pace. Time taken: (3km x 9.5min/km) + (0.5km x 18min/km) = 37.5minutes, which is just nice.
The Formulae In Summary
In summary, can we do this for 100k in 15 hours (?):
Phase-1: (run 8k at 7.5min/km pace + walk 1k at 12min/km pace)... repeat 5 times.
Phase-2: (run 4k at 8.5min/km pace + walk 0.5k at 12min/km pace)... repeat 6 times.
Phase-3: (run/walk 3k at 9.5min/km pace + walk/crawl 0.5k at 18min/km pace)... repeat 8 times.
Last Saturday (19/3/2011), I was privileged to do a mini-LSD run with one of the marathon legend, Choi (of http://seecube.blogspot.com/). I have been following Choi's blog articles including his earlier posts in digging for tips on ultra-running.
I was really excited when he mentioned that he was going to do a 20k run to test out his new shoes and calves-guard (at blog post http://seecube.blogspot.com/2011/03/testing-out-my-new-race-kit.html). Instantly, I thought that perhaps I could do a run with him (only if I can follow his pace) to see and know Choi in person... and hopefully, learn from him.
The run started at 5:45am following the famous route of Bukit Aman-->Hartamas-->Bukit Aman. Though a famous route and am living quite near to it, I had never run the route before. My biggest worry was that I might not be able to follow Choi and Loke (another new friend made)'s pace.
Was really lucky that Choi was such a kind and cheerful person. Though total stranger before the run... we basically chatted our way for the first 12k run from Bukit Aman to Hartamas. For the second part of the run from Hartamas back to Bukit Aman, Choi picked up pace... and I was chasing him huffing and puffing!
The LSD proven to be one of the best run of my life... both physically and in knowledge-gain! Just wish to express my greatest appreciation to Choi here, for your tips and the great run!
A Useful Tip From Choi
During our run, Choi shared a lot of his experiences, particularly, on ultra-running. One of the tips is:
to start the run/walk routine right from the beginning.
...instead of trying to run as much/long as possible!The Time Management (Workable?)
Combining with Choi's earlier recommendation (duplicated followed),
1) Run first 45k in 6hrs ~ 8min/km
2) Run another 27k (total in the race) in 4hrs ~ 9min/km
3) Walking of 28k (total in the race) in 5hrs ~ 10min/km pace ~ 6km/hr
The total time is 15hrs. So u hv 1hr buffer to play around just in case u slow...... down in 2 & 3. In theory, it is doable. But u gotta make sure u TRAIN for it.
... I did a slight expansion/time-management to his recommendations.
Phase-1: Run/walk first 45k in 6hrs at 8min/km:
I planned to divide the 45k into 5x9km.
Each portion of 9km shall be completed in 72 minutes. Time taken: 5x72mins = 360mins = 6hrs.
For each portion of 9km, we can either:
(a) run 8km at 7.5min/km pace and walk 1km at 12min/km pace. Time taken: (8x7.5mins)+(1x12mins) = 72mins, which is just nice.
(b) run 4km (at 7.5min/km pace) and walk 0.5km at 12min/km pace... do this twice.
Phase-2: Run/walk 27k in 4hrs:
Again, I planned to divide the 27k into 6x4.5km.
Each portion of 4.5km shall be completed in 40 minutes. Time taken: 6x40mins = 240mins = 4hrs.
For each portion of 4.5km, we can run 4km at 8.5min/km pace, and walk 0.5km at 12min/km pace. Time taken: (4km x 8.5min/km) + (0.5km x 12min/km) = 40minutes, which is just nice.
Phase-3: Run/walk/crawl 28k in 5hrs:
I planned to divide the last 28k into 8x3.5km.
Each portion of 3.5km shall be completed in 37.5 minutes. Time taken: 8x37.5mins = 300mins = 5hrs.
For each portion of 3.5km, we can run/walk 3km at 9.5min/km pace, and walk/crawl 0.5km at 18min/km pace. Time taken: (3km x 9.5min/km) + (0.5km x 18min/km) = 37.5minutes, which is just nice.
The Formulae In Summary
In summary, can we do this for 100k in 15 hours (?):
Phase-1: (run 8k at 7.5min/km pace + walk 1k at 12min/km pace)... repeat 5 times.
Phase-2: (run 4k at 8.5min/km pace + walk 0.5k at 12min/km pace)... repeat 6 times.
Phase-3: (run/walk 3k at 9.5min/km pace + walk/crawl 0.5k at 18min/km pace)... repeat 8 times.
posted by YS at 8:25 PM
4 Comments:
Sounds like a good plan. But can't help you there, pal. I have never run beyond 42.195km.
Train hard though. Sounds very tough, just to mention the word Ultra....
Sometimes I think it is a "good plan" for the lazy and not-so-fit type like me...:) The fastest we need to run is just 7.5min/km... but am not sure if I can survive even with that...:)
Hi YS,
all the best for you SD100. Hope everything will be well for you. you have trained hard for it.
all the best
Thanks Steve! Am having sweaty palm everytime thinking of SD100... :)
Are you running KL Marathon?
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