Standard Chatered KL Marathon 10K

TK,

Good news!

I just checked that the 10K category will also give away finishing medal

if you complete it in 90 mins (yesterday, the web didn't say you

will get any finishing medal for the 10K).

BTW, medal is a very valuable piece of sourvenir and

could also be something you can shows off to your buddies

that you have participated and finished a race.

In smaller race where there is a limit of medals(say

first 100 or so), runners like us would run into the

ground just to get one.


You can check the SCKLM web site on

http://www.kl-marathon.com/

Let the kids visit the site too, so that they will

be looking forward to it, hey, itsn't it the most suitable thing

that qualified as leading by example or family quality time kind

of things.


90min 10K is running at 4.1MPH, 14:30min/mile pace.

So, aim running all your training faster than this pace.

You don't have to do it in the first day of running,

but keep in mind that the 4.1 is something you have to conquer.

Actually 4.1MPH is quite slow, you can even walk with this pace

though it is a bit difficult.

Anyway, try don't stop progress at 4.1MPH, try to build up to

5MPH, you can do that, trust me!



Also, always set at least 1% or 2% of inclination on the

treadmill, it is more gender to your knee plus it gives

you a better workout.


Got to go!


Crank on.