SCKLM Circuit Run

SCKLM Circuit Run 09

Date: 24/5/09 (Sunday)
Time: Starting at 5:00am
Distance: 25 laps of Lake track (32.5K)
Payment: RM5 per person



Iso drinks will be provided as well as bananas.

Noticed that iso drink will only be served after 6:00am
due to no volunteers manning the station.

Help in transporting the iso drinks,
"watching" the iso drinks and bananas is very much needed.

During the previous circuit run, I had encountered
quite a few non-runners who thought that the iso-drinks were
supposed to be some promotion kind of things and
they really help themselves drinking without asking.

This time around, we only planed to purchase 6 cartons of iso drinks
(6X24=144) and assuming each runners drink 4-5 bottles, there are only
enough for 30 runners.


So, everybody please helps out, as I will also need to run
the circuit run myself, so I won't be responsible for
manning the water station this time, sorry...

The purpose of the circuit run is what I called

Marathon Pace Run.

Firstly, the flat course of the lake track is
chosen to stimulate the flat SCKLM route condition.
(You are free to run the hills, but if you like the hills,
why not run in Double hill or Hartamas. You could take the
outside 4k laps too, but you would not be able to pace yourself
as nicely as the 1.3K lap does.)


More importantly, it is a practice for the target marathon
pace. For example, if you shoot at 4:45 for the upcoming
SCKLM, then you should aim at completing the 25laps in
3hr38, which translate to average of 8:43 per laps.


I suggest that you always use a range for your marathon
goal, for example, you should aim at 4:45 to 4:30 intead of
just 4:45 or 4:30.
This means completing the circuit run in anytime between 3:27
and 3:38 is fine.

Always start at the low end of the pacing for the fist 10laps
of so ( which mean 8min43sec or slower per lap) and then speed
up towards the last 10 or 15 laps (trying to push to 8:30 or
even 8:15).

Below is the chart that I prepared for marathon
goal time between 5:30 to 3:15 and the corresponding
32.5K(25laps) target time and the average lap time.

Marathon	32K5(25laps)	Lake Lap Time	Min/K
5:30	4:13	10:07	7:46
5:15	4:02	9:38	7:25
5:00	3:50	9:11	7:04
4:45	3:38	8:43	6:42
4:30	3:27	8:15	6:21
4:15	3:15	7:47	6:00
4:00	3:02	7:18	5:37
3:45	2:52	6:51	5:16
3:30	2:40	6:23	4:55
3:15	2:28	5:56	4:34

Hope this helps.

May we have a successful circuit run this coming Sunday,

see you there.

Crank on.