The Urban Mama Forum

*clingak clinguk*... blum ada yang bikin thread ini ya...

ok deh. berhubung gue lagi training buat 21k race akhir taun (bbrp minggu lagi! *deg2an*), skalian aja sharing disini ya... baru pertama kali nih nyobain lari sejauh ini. jadi kalo ada yang salah, mohon dibilangin.

a little background:
gue ikut 10k race pertama itu bulan desember tahun (SCSM '11) lalu. trus sempet ikut 10k lagi bulan maret (Sundown '12), trus long run2 gitu deh skitar 10-12k di akhir minggu.

bbrp minggu yang lalu gue sakit, trus libur lari selama 1 bulan. abis itu kata dokter, mulainya lagi mesti pelan2, soalnya kayaknya gue ga fit. jadi sekarang lagi mulai pelan2...

training yang gue ikutin juga dari running.about.com, yang Advanced Beginner Half Marathon Training Schedule, selama 12 minggu. agak2 di-adjust ama kemampuan dan waktu gue sih, hehehe.

ini schedule gue yang udah gue adjust buat gue sendiri:



intinya gue lari 4 hari seminggu (kadang 3, soalnya EZ run-nya suka gue skip kalo males... hihihi).

• CT (yang selasa) itu cross training. biasanya gue TRX aja di rumah. atau kalo males skip atau push-up & sit-up doang. hihihi. [/*]
  
• rabu itu semacem tempo run. katanya sih gunanya biar lebih kuat larinya... hehe. [/*]
  
• jumat long runnya gue. [/*]
  
• sabtu active recovery day... lari santai dan ga jauh2. [/*]
  
• kamis & minggu libur... hehe. [/*]
  

nambah info lagi....

berhubung lari 21k bakal lebih dari 1.5 jam, gue mulai strategizing hydration dan energy consumption during runs... ternyata kalo untuk long runs, kadang perlu "makan" di tengah jalan biar ga abis bensin.

trus baca2 disini deh... katanya:

sadisss Thall...
kereeennnn

good luck for the race yah

Iya iiiihhh sumpah kereeeen! Sigi lewat nih! :p
Good luck binggi! *nari pompom bareng melon & aina*

Btw, jadi baca-baca tentang tempo run deh :)

fanny + nyanya - hihihi, jadi malu... makasii yaaa. beneran perlu luck nih, smoga nyampe dan ga pengsan di jalan... :D

nya, kalo masih baru mulai, jangan tempo run dulu... semua speed work berat di badan. takut injured. katanya sebaiknya mulai speedwork kalo udah 3-6 bulan solid running.

wow!
good luck thal... run happy & finish strong!

ninit - tenkyuu nit! ajakin adit share disini dong... jadi ada temen dan bisa liat2 mestinya ngapain aja kalo mo 21k.

thalia,
kemaren sempet nanya sama adit... kok lari half marathon di GBK pula. apa ngga bosen?
trus kata adit... lagi enak aja. karena tidur cukup, makan enak... jadi sebelum lari, adit makan salad dengan blue cheese yang mayan banyak. trus kalo capek, ya jalan aja... run smart, mengingat kan lututnya lagi problematik.

lagi nunggu dhitri main ke forum ini nih biar bisa share pengalamannya :)

Salam kenal buat thalia, nyanya, fanny - I'm Fairy from KL, diajak Teh Ninit untuk berbagi2 pengalaman training untuk half marathon. I will join my first half marathon this Saturday (20/10/12) di Putrajaya Night Marathon (beberapa IndoRunners juga akan ikutan). I've only been running since January 2011, jadi this is an exciting milestone for me.

Personally for me I follow Coach Jenny's Half Marathon training for the busy girl, requires only 3 times/week of running (emphasis is on quality not quantity). Saya pertama kali lihat training plan ini di majalah Women's Running issue May kalau tak salah. So it's nice to see an online version of it so I can share it around:

http://www.jennyhadfield.com/articles/the-busy-girls-half-marathon-plan/

Semoga bermanfaat, sekian. Good luck ladies. :)

wah ada Fairy disini.. selamat bergabung! wow, udah mau ikutan half marathon yaa?? that's awesome.. good luck!

runFairyrun - halo, salam kenal! good luck half-nya yaaa! bentar lagi! :D

thanks for sharing the training plan. cocok banget buat mama yang kerja nih. ntar kalo udah kelar, share ceritanya. pengen tau soalnya :)

btw, itu training plan untuk half mar nya sama persis dengan schedule run gue. cuma perlu nambah distance aja. yaayy!! mudah2an nanti pas udah siap mau ikutan HM, udah tinggal di apply.

fairy kalo gue sih, in 2 weeks mau ikutan KOTR singapore 16.8K, trus nov ada great eastern women run 10K, dan stanchart marathon 10K. thalia ikut yang 21K di stanchart.

for me, gue lagi delay 21K until next year, when i'm done breastfeeding my daughter :)

Salam kenal Fairy! Asiiiik sering-sering share tentang lari ya. Biar saya termotivasi :D Good luck buat marathonnya :)

fairy - hihihi iyaaaa lupa ngetik half-nya *my bad!* :)

Finally did it last Saturday. 22.5 K nike+ record, or 21.5K as per my own record. will share about it in a little while. Reverting ya guys.

adit - yay! congrats! hebat ih... ditunggu ceritanya :)

Well OK, here it goes. I did the 1/2 marathon (let's call it 1/2M because am too lazy to write marathon) last week on saturday night 13 oct.

doctors:
1. on thursday night doc told me to do MRI.
2. on friday night i did the mRI.
3. saturday morning, consult with doc again. he said am OK to run. marathon is also OK. just need cold compression right after running.

So I went running straight the following night.

preparations:
1. lunch: ate heavy lunch. 2 plates of rice. heaviest carb possible.
2. dinner: ate light diner. salad + chicken + cheese + potatoes + lots and lots of blue cheese dressings, which happens to contains enough calories to by the way, cancel the very intention diet using salad.

during running:
1. drank alot of water during the run. Prolly about 4-6 x 500 ml bottles.
2. nice music. Not too up beat.
3. need to choose slower pace, much slower than if we're doing 10K.
4. tapes for (sorry) nipples. when we running > 10K, the running tees tend to rub on the nipples causing annoying irritation. really.

key learnings:
the 1/2M was actually unintentional. first i wanted to do 10K. then I thought, i missed the entire adidas 10 mile thingy in september. I had to make up to that. So I went further 6.8 K. Then I thought, I need to train for 1/2M SC in JKT and 4 nov and in SIN 2 dec. So I need to stop running 10K and try out 1/2M. So I went further 6 K.

1. iphone can last for 3 hours, covering 1/2M. when i stopped it was still 20%.

2. since this decision was made on the spot, would pretty much say am so not prepared for it on the energy refill. This explains why on Km 18-22.5 i started to imagine all things from KFC, martabak, ayam suharti to abuba steak. (in the end, I ate indome). next time, energy bars like snickers is a must have.

3. I walked the last 2-3 KM because by that time I was really drained physically (thus energy bar) and the knee also hurt.

4. the 3G signal was bad on K4 and K8. was running for 300 meters and Nike+ said, KM 5 and KM 10 already. If I counted correctly, nike+ over measured the KM by 1 to 1.4 km. Hence I deliberately run 22.5 KM to make sure that I did physically pass that 1/2M mark (21.3 or 21.2 K if not mistaken). I wont let weak signal steal my pride.

5. need to bring that cold thingy in the car so that I can use it right after.

Think my actual pace was 21.2 km / 148 minutes = 6.98/km. make it pace 7/km.

So that's that guys.

It was really nice knowing that i can in fact, finish a 1/2M. now I know I can beat this thing with minimum preparation. with better preparation i can do better. Just wondering 1 thing tho... I did this, at night time. all race will start at dawn and finish in the morning. Dont know how that will impact my performance.

anyways, that is all for now. Thanks guys.

Adhit, you can just refer to Half Marathons as HM. :) Btw, nice overview of how you tackled your first training, it's definitely do-able with minimal training if you've been a runner long enough and not too crazy about beating a PR. :D

Just want to share with everyone I successfully completed my first half marathon in Putrajaya last night, it was an event to remember. :D

Many have given me advice on how to tackle it and it's always down to the same fundamental: START SLOW, FINISH STRONG. I followed this mantra with all my heart. When many people started to walk half-way because they were bonked out, I was still running, and all the way to the finish line.

My first 10k I ran slow at 8min/km, partly because I was unsure if I ran faster I'd still have enough energy after 11km (maklum, my longest distance before this was "only" 16.8km at KOTR). After that I raised the pace to around 7.3-7.5min/km. The last 2-3km I pushed it to 7.0-7.11m/km. It is not that fast, I know - but they always say don't expect anything much from your maiden HM, except from FINISHING!

And another thing about HM which I learned: it is all about ENERGY MANAGEMENT, above all else. Pacing, sufficient hydrating and refueling are key.

Sebenarnya saya sedikit dilema about my finishing time karena menurut jam Garmin dan footpod-ku, I clocked 22.9km (almost 23km kan?). Jadi official timing saya pasti tidak sebagus persis distance 21km/13.1miles. Jadi untuk mengatasi rasa ketidakpuashatian itu, saya akan guna timing dari Nike+ app saya sebagai benchmark PR saya.

I can tell you more but would prefer to do it in a blog post, jadi sementara itu here are two photos I want to share:

Me in my finisher's t-shirt (my running vest was SOAKED macam baru habis main air hujan so I definitely had to change):
http://www.flickr.com/photos/15315174@N00/8107437416/in/photostream

My finisher's medal:
http://www.flickr.com/photos/15315174@N00/8107602983/in/photostream/

Semoga memberi inspirasi kepada semua to do your first half marathon, because it is definitely a totally different experience than a 10k.

Hoaaa Fairy!!! Congrats!!!!