Monday, July 25, 2016

Tips to a successful completion 5:30 pace group in SCKLM with awesome pacers 2016.

It's less than a month to Standard Chartered KL Marathon. Here are the tips to a successful completion with the 5:30 pace group with Kelvin Ng Ch,Azhar OmranAhmad Hadafi Bin Jus and I.
This group’s balloon is Orange Colour. This group is suited for those who are doing their FIRST Marathon.
However, the person who’s attempting this pace should has :
1) Been running regularly and has completed at least three to five Half Marathons.
2) Been able to complete a half marathon in 2:30 or less.
3) Done a long run of 30km at least once prior to the marathon. For those who haven’t done it, the Newton 30km on 23rd July is very suitable for SCKLM 2016.
The targets for each 10km of the marathon are as follows
10km - 1:18
20km - 2:36
30km - 3:54
40km - 5:12
42km - 5:30
Please note that we will stop at every drink station , we might run slightly under this pace to cater for stoppage time. However, we do target to complete the marathon in 5:30 GUN TIME.
Note that we are running in smaller steps up hill so naturally we will slow down. The hills that we are going to encounter are:-
1) From Beach Club to The Weld on Jalan P Ramlee at km 4.
2) Jelatek Ramp entrance to Akleh at km 9.
3) Ulu Klang Ramp entrance to Duke Highway. This is the halfway point at KM21.
4) Jalan Kuching Ramp to Segambut Roundabout at km 33.
5) Jalan Langgak Tunku after Tijani Condo climbing to Jalan Tun Ismail at KM 34.
6) At KM 37.5, you will pass the Bank Negara and can almost feel the finishing point at Dataran Merdeka. You are NOT DONE yet, turn right into Jalan Parlimen for your last 4.7km
7) After you pass the Parliament Building, that’s a gradual climb along the newly constructed Mahameru Highway tunnel all the way to the National Museum.
8) This is the start of the Heritage Route. Please enjoy this part of the route for you have earned it. You will pass the latest and most luxurious hotel in KL, the St Regis followed by the grand hotel, The Majestic which was first built by the Sarkies brothers who also built The Raffles in Singapore, The E&O in Penang and The Peninsula in Hong Kong. On your right , you will see the icon of Kuala Lumpur which is the old Railway Station and the old railway office built in Moorish style followed by The National Mosque.
9) The last 200m, we will pass the Bukit Aman Tunnel, Make some noise, it has the best echo effect of all tunnels in KL.
Tips to prepare for the day.
1) Get sufficient sleep throughout the whole week leading to the marathon. You will be too excited to get a good night sleep on Saturday night.
2) Try to start carbo loading on Thursday. Simple carbohydrates such as Rice, Pasta, Bread etc. Avoid red meat on Saturday. It will take more energy to digest these food and it will sap the energy you need for the run.
3) Plan your nutrition and hydration properly for the marathon. You need a belt to carry these nutrition and some small change.If you feel hungry during the run, it is normal. If you feel bloated, then you are in trouble.
4) If you need to pee, check the colour. if it’s too dark, please drink more water. The urge to pee also means that you are properly hydrated.
5) Come for the 5km Friendship Run on Saturday to shake out those legs and sign up for the Pasta Party to meet new friends from all over the world.

By Kin K Yum 
Reproduced with permission. If you wish to know more about SCKLM 5:30 hours pacer, you can click the facebook link " Kin K Yum " to follow KK.  

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