關於 10k run time ，我們在網路上蒐集到這些相關的討論、資訊與評價

Race Summary of GNR 2021

It was definitely the most wonderful half marathon that I ever did so far. It was cloudy, cooling, little bit of wind at some stretch, great atmosphere with lots of spectators along the way, cheering and supporting us with performances like drums, dance, loud cheers, holding cardboards with motivational quotes and list goes on!

I am so grateful of being able to be the elite category and toe the starting line with Olympians, World Champions, National Record Holders and list goes on!

To be honest, Half Marathon is not my thing at the moment, but I always wanted to run a fast time for this course as my last attempt of this distance was on 5 years ago in Nike We Run KL 21K, whereby I DID NOT FINISH as I collapsed at about 800m before reaching the finishing line. It was due to dehydration and hypoglycemia.

I then went back to 5-10k, sharpen the speed first before attempting another HM and I got into Towerrunning sport in year 2017.

Here we go, after 5 years, while there are not many Towerrunning races, why not give the HM another try. I got confirmation for the slot 6 weeks prior to it and start the training rightaway.

I then got Coach Albert to prescribe me a 6 weeks training program rightaway and did a 5k, 1k and 200m time trial to find out where my current fitness level is.

Juggling between the Towerrunning training, HM program and traveling here and that are not that easy especially during the pandemic time. I clocked a total of about 72km + 1200 floors + 2 weight training sessions weekly for not just the HM but Germany Towerrunning Championship on 29/8.

I started off the race with quite a fast pace and slowly got back into the rhythm. Initially, I was aiming for a Sub 72 min HM (5k - 15:48 | 10k - 33:26). My previous best time was 1:23:59 in Kuching HM 2015 (5k - 17:36 | 10k - 36:42).

After 5k mark, I felt the tiredness, but I tried to still hold the pace. At 10k, until right after we make the U-turn, it was all great still, although I felt the tiredness on my legs already and it was like, half way there!

Part 2 continue in the comment section...

Did a run this evening, running around my Alma mater @unimalaya under the rain.

Loop and loop and loop around the tasik varsiti, and realised I went back to year 2020.

It was a great run due to the rain and good to wear the @underarmoursoutheastasia Flow Velociti Wind. It cools my body temperature down 🥶 all thanks to the rain.

Even running during the rain, the shoe offer a great traction and I enjoy the great response of it due to it only "One-piece Flow Midsole" and there's no outsole for this shoe, make the shoe even lighter.

Clocked a 10k - 41 min at a comfortable effort and got back home to prep my own dinner.

Time to Refuel.

Cycling (AM) + Stairs (Mid AM)+ Run (PM)

#Running #UniversityofMalaya #almamater #Flow #underamourmy #RudyProjectMy #EdifierMalaysia #UM #TripleSessions

Evening 10k Progressive Run from my friend's condo to KLCC Park and loop around the park.

Splits
4:37 | 4:37 | 4:40 | 4:19 | 4:05 | 4:17 | 4:11 | 3:44 | 3:37 | 3:33

Cooling weather running around after the rain. Park was quite empty when I started my run.

Passby Four Seasons and went and meet the staff over there to greet them! It's been a long time not meeting them and I went and say hi to them. Used to go there and train at their stairs for the Guinness World Records preparation. Happy to see everyone are good. Thank you guys.

Jog back to the condo and do stairs. Did two reps of 43 floors.

Great Day. Final Day before MCO 3.0 in KL.

#Running #Towerrunning #Stairs

#StaySafe #MCO3.0 #TakeCare

My third time in Sapa and second time running the 10k mountain race. Last year I did not sign up for the run because of ACL injury. Having no idea how tough the trail was, I followed my friends to take pictures of them and ended up crawling through the whole thing on my own, legs went numb. This year I am back to officially complete my run and set my new goals for VMM 2017.

Our deepest thanks to the organizers and the VMM crew for making everything safe and convenient for the runners and for always reminding us that we are doing this for a good cause. To me running is more than just a physical activity, I am proud to have finished the race 8 months post knee operation and motivated to always challenge my limits and getting stronger everyday - mind, body and soul.

Music:
https://www.youtube.com/watch?v=N9_l7er67hQ

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Nếu bỏ qua sự buồn và hụt hẫng khi thấy cảnh thị trấn Sapa biến thành công trường khổng lồ, chuyến đi năm nay của Phương và các bạn không thể tuyệt vời hơn. Đúng giờ này hai tuần trước, cả nhóm vừa rời ga Trần Quý Cáp, nằm giường tầng nói 1000 câu chuyện trên chuyến tàu đêm.

VMM năm ngoái, với đôi chân đi còn mỏi đừng nói đến chạy, Phương theo chân các bạn chụp ảnh, "bị lừa" bởi đoạn dốc đầu tiên rất dễ đi để rồi mon men trèo đèo lội suối 10 kilomet một mình trong điều kiện bùn lầy trơn trượt. Năm nay để kỷ niệm đôi chân đã trộm vía hồi lại được chút chút 8 tháng sau mổ, quyết tâm cùng chạy với các bạn một lần nữa được ngắm cảnh ruộng bậc thang mùa gặt và lấy được huy chương Finisher.

Ngoài việc các runners được vượt qua bản thân, giao lưu gặp gỡ, ngắm cảnh đẹp, hiểu về văn hóa địa phương..., một phần số tiền đăng ký của mỗi vận động viên sẽ được đóng góp trở lại cho cộng đồng và môi trường địa phương. Đây là điều làm mình cảm thấy có ý nghĩa nhất khi tham gia VMM.

Bọn mình đều hoàn thành chặng đường, với người về đầu tiên của nhóm chạy mất 1 giờ 20 phút, xếp thứ 55/406 và người chốt đoàn là mình, 2 giờ 13 phút xếp hạng 233/406 finishers (không tính những runners dừng cuộc sớm).

Chặng 10km so với các chặng khác (21, 42, 70, 100 km) như kiểu là người ta đi bộ một vòng Hồ Gươm thôi ạ, nhưng đối với những người không có kinh nghiệm chạy địa hình tự nhiên như bọn mình thì không phải là dễ dàng. Hẹn gặp Vietnam Mountain Marathon 2017 với half marathon đầu tiên của nhóm.

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Blog: https://wearblackanddance.wordpress.com/
Instagram: @wearblackanddance