Mizuno Wave Run – 16K of concrete

My step-back week is currently every fourth week and involves less running, more cross-training and a long-run of 10 miles maximum. So I thought I would take the opportunity to check-out the Kuala Lumpur running scene and signed up for the Mizuno Wave 16K in Putrajaya 🙂 There’s easy access to KL (via Air Asia flights) from Miri, just over the Brunei border and Purtajaya is a separate town to the South of KL. The weekend also happened to be my 5th wedding anniversary, so my hubby and I combined a long weekend away, some nice meals, catching up with friends, sight-seeing and shopping, with the running race on Sunday.

The previous week had not gone well. During the Wednesday cross-training session, I had completed my 30 minute core/glute work-out and was merrily cycling away on the turbo trainer, when I experienced a sickening ‘pop’ in my right ankle like my Achilles had been hit with a hammer. You would have thought I’d stop immediately, right? Nope! I slowed my RPM, waited for further signs of pain but as there were none, I carried on and completed my 45 min session. It wasn’t until I dismounted that my right leg seemed locked and I couldn’t put my weight on it. After some bum-shuffling downstairs, raised leg, ice and herbal remedies plus a day in heels (I couldn’t walk in barefeet without a dull bruised feeling) followed by a day in MBT trainers where my foot felt fine but tired, I was back to normal. How? I don’t know how. But I decided to collect my tee-shirt and race-number anyway, seeing as I’d paid the entry fee. Note the personalisation of my running forum name “Nywanda”. Sure beats them trying to squeeze my very long real name on the tiny wee bib 🙂P1000661

I spent Friday traipsing about in airports and the local shopping mall – Alamanta followed by an amazing Italian dinner with champagne and a singing group performing at the table. Then on Saturday I had a massage, courtesy of the Marriott IOI resort and felt great. We walked around all day Saturday in the main shopping area, had tea round at a friends and then more shopping into the evening where we met friends for dinner. The foot didn’t feel any the worse for wear, so I decided I would try and run and if there was any pain, well, I could always walk or stop….no big deal. The main goal remains as The Most Beautiful Thing 25K (or ~30K if you believe the route map) in September, although I do have some distance races between now and then, foot health withstanding.

We had met with a very fast looking gent from Greece the day before and shared a cab back from the race-pack collection. We managed to meet up with him again prior to the start at 06:30 in Presint 2. With only 2 out of 3 toilets working near the start, I only just made it to the loo with a slightly queasy tummy before the race started. I obviously started way too far back as we all walked in formation over the start-line and the chip timing shows I have a 3.5 min deficit between gun-time and chip-time. I MUST remember this for future races and avoid weaving through the Screen%20Shot%202013-05-29%20at%204_25_58%20PMcrowd (especially as the change in direction does nothing to help my unstable ankle). The route was through a concrete jungle of government buildings including the Palace of Justice and although there were some nice views over the river and towards the bridge, I kept my eyes focussed on the camber of the road and stayed tuned in to almost every footfall. The water stations were completely overwhelmed with runners when I arrived and I ended up scrabbling for water from the wrong side of the table; there were way too many runners for that one little fold-out picnic bench and the volunteers were frantic. It was every man and women for themselves as I had to almost elbow my way back onto the course! I was a bit hacked off at the amount of “cutters” but by the second water station I had chilled out enough to concentrate on doing my own race, over the full distance and not worry about anyone taking short-cuts. (It IS one of my bug-bears though).

Due to my own sweatiness at the start, I had accidentally pressed YES when the Garmin asked me if I was indoors, so I had no GPS tracking to help with pacing. I was however wearing my heart-rate monitor so I just used that to try and keep steady- let a little rise happen on the uphills and had the following distance splits:

5K= 28.16 / 10K= 58.43 / 16K = 1.38.45 (Official results pending). I struggled a bit near the end as we came over the last bridge, I was feeling drained from having no breakfast and only 1/2 bottle of Gatorade out on the course. With heavy legs I managed a 200m surge at the end and must have passed at least 8 people including two ladies! I have noticed that not many people around my current pace bother with a sprint finish, so I was doubled up at the end whereas everyone around me looked really fresh.

I didn’t get a powerade bar which I was really in need of, just a bottle of water, a box of cereal (random!), a sachet of local brand deep-heat and a very nice shiny medal. I was careful to do some stretches and soak up some of the race atmosphere. I was especially happy to find out that our new friend had indeed been fast and come second overall! I would have congratulated him but he went off for a 12K run before prize-giving. Some folk! Well done MichaelIMG-20130612-03387

For now, I can only focus on keeping the ankle stretched and protected, as I come into the longest distance training segment leading up to the marathon in July and ultra-marathon in August. Next week all being well – 18 mile long-run, hill-work on the roads and…..a physio session.