Last SLR before KL half marathon!

A good size group left from the ARA at 6:30AM to run the scheduled 12 mile route. One runner opted for a shorter run and hoped to join the group on longer runs soon. The group ran nice and easy out to the 6 mile turn around and then the pace quickened on the way back. The goal of a negative split workout was achieved by all! Runners were getting excited and ready for the race this week-end. The group discussed what they will likely do over the long week-end in KL leading up to the half marathon with talk of runners relaxing by the pool, eating great food, taking in the sites, including the Petronas Towers and Chinatown, and just enjoying the week-end getaway! Race begins at 6AM Sunday morning, so wish the runners luck if you see them this week.

WE NEED A SLR SUB FOR THIS SATURDAY. THE COURSE AND DISTANCE CAN BE THE LEADER’S CHOICE AND I RECOMMEND BETWEEN 6-8 MILES. PLEASE EMAIL dhakatriathlonclub@yahoo.com if you are able to be SLR leader for the day.

Discussions are ongoing for our April event and choices are the following:

1) Rickshaw time trial
2) Duathlon (5k run, 15k bike, 5k run)
3) Predicted time 8K race (no watches-closes to predicted time wins)
4) Age-handicapped 7.5K race (runners begin race based on age and gender-women80-85 begin first…men 16-20 go last)

PLEASE EMAIL US IF YOU HAVE A PREFERENCE FOR THE DTC TO PUT ON ONE OF THESE RACES IN APRIL AND/OR IF YOU HAVE OTHER IDEAS FOR AN EVENT IN APRIL.

SLR Report from March 15

A small but dedicated group turned up to run the longest SLR yet….ELEVEN miles! This is in preparation for the KL half marathon at the end of March. The group was so busy chatting and enjoying the near traffic free countryside that the leader forgot to give the turnaround signal at 5.5 miles out and we ran until 5.7 miles out! Even with the added mileage, the return trip was nearly 5 minutes SHORTER than the outbound run and everyone felt good afterwards.

This week, March 22nd, we begin again from the ARA at the earlier time of 6:30AM. Please join us for our LAST run before KL! We will be running 12 miles in preparation for the half marathon in Kuala Lumpur!

IF YOU DO NOT WANT TO/CAN NOT RUN 12 MILES, PLEASE COME ANYWAY! WE USUALLY DO AN OUT AND BACK ROUTE AND YOU CAN RUN A FEW MILES WITH THE GROUP BEFORE TURNING AROUND AND HEADING BACK TO THE ARA!

For anyone NOT running KL, could someone step up to be our volunteer ‘leader’ for SLR on Saturday March 29th? The distance can be the leader’s choice, preferably something in the 6-9 mile range. Please email dhakatriathlonclub@yahoo.com if you would be able to lead SLR for the day.

Thanks and see you Saturday!

SLR March 8th

The group had a step back week and ran 7 miles Saturday. The rest will hopefully provide the needed energy for next week's schedule SLR where we ramp up the mileage and run 10 miles. The course will be measured and cue sheets will be provided.

Due to the weather getting warmer, the run will begin at 6:30AM instead of 7AM. All Saturday Long Runs, therefore, will now begin at 6:30AM until further notice. Meeting location remains the same: in front of the ARA (American Club) front gate.

Please come out and join us, even if you don't want to run the entire distance!

Saturday March 15th 6:30 AM ARA-10 miles!

Tour de Baridhara

SLR cranked up the mileage once again and ran a pre-set 9 mile route called the “tour de Baridhara”. It ran down EVERY street in this local neighborhood (twice!) and also introduced some runners to a great new footpath in Gulshan that runs along the Lake. It was a good size group that was a mix of both veteran SLR attendees along with some new faces. The group kept a great pace with the back of the pack finishing in about 1:25! There was discussion after the run of moving the start time earlier as the weather begins to heat up. Suggestions and inputs welcomed on this topic.

This week the schedule calls for a 10 mile run, but sensing the need for a ‘step-back’ week in our training, I am inserting one here. So, those who are feeling up to it, please run the scheduled 10 miles Saturday. For those who need a little bit of a break (like me!), let’s step back the long run this week to 7 miles. Your body can recover and rest and we will continue our ascent the following week.

Stay tuned for a NEW (and earlier) start time for our March 15th SLR where we will run 11 miles in preparation for the KL half marathon at the end of March.

Please join us Saturday March 8th at 7AM in front of the ARA to run 7 miles!

DTC

*** Note: there is a charity road race on Friday, March 7th from the BHC. For more information check the boards at either ARA or BHC club.

AND A CHILD SHALL LEAD THEM

No, your DTC has not turned into a religious fundamentalist group! However, the pacer and leader for our last SLR was a local high school junior (okay not a child), who will compete as a long distance runner on his track team at school this spring.

It was a light turnout for the 2nd ever SLR, as many people were enjoying a long holiday week-end outside of Dhaka for Shaheed Day. The route was similar to last week and the runners even picked up one more runner on the way back to the ARA. The run set out at a nice, easy pace until about ¾ mile from the American Club, when our young runner decided he would pick up the pace a little. He took off and we never saw him again! This is great training, as he aspires to run a marathon while attending college in the States. We hopefully will see him back this Saturday for SLR as well as some of you other runners out there!

Please join us as we run as scheduled this Saturday, meeting in front of the ARA and leaving at 7AM sharp. There will be cue sheets for a pre-measured and accurate 9 mile run.

REMINDER TO REGISTER!
Remember that the KL marathon and half marathon early-bird registration ends TOMORROW or February 28th. So, get online and register!
http://www.klmarathon.gov.my/

See you Saturday!
DTC

SLR-same time, same place

The DTC's first ever Saturday Long Run (SLR) was scheduled to run 7 miles at 7AM and so it was no surprise that the group run had a good turnout when SEVEN runners showed up! The pace was relaxed and the group of runners stayed together for the entire run.

The course took runners along Road 13, across the airport road and into Basundhara. From the Apollo Hospital road, runners turned left and headed for the convention center. After turning right at the convention center and weaving their way towards the large playground that is tucked away back in a corner, runners gingerly stepped (not ran!) across the famous 'bamboo bridge'. The course was an out and back and as the bridge is about 3 miles out, runners only ran for a few minutes past that point to get the 3.5 distance one-way.

Runners varied in age and ability yet the consensus was that the time FLEW by and one runner even remarked "I could have run for two more hours!" Well, that is the beauty of group runs, folks! It can be SO much easier than slogging away the miles alone or on a treadmill for that matter!

Please join the group as they set out this week for an 8 mile run. Course yet to be determined. Post here if you have suggestions for that distance.

Happy running and please do join us!

DTC :)

DTC begins SATURDAY LONG RUNS in preparation for KL half marathon

Let’s start training! There are lots of races coming up and the DTC has chosen the Kuala Lumpur (KL) half marathon as its target race for the spring. Join the club for group training starting with a weekly Saturday Long Run (SLR) THIS Saturday! Don’t be intimated by the LONG in Saturday long run. This Saturday we will follow the DTC half marathon training program schedule (email us at dhakatriathlonclub@yahoo.com or post to this site if you would like a copy) and run a nice easy 7 miles. Some of us have been injured, not been running much and/or are recovering from a recent marathon. So, I cannot reiterate enough that the pace will be NICE & EASY! You can think of SLR as a SLOW long run if you like!

SATURDAY LONG RUN (SLR)

Saturdays 7AM American Club entrance

We will meet outside the American Club (ARA) front gate just before 7AM Saturday, February 16th (and will meet each Saturday thereafter unless posted here otherwise) so we can leave on the run at 7AM sharp. The route will be measured for 7 miles. Cue sheets will be provided so the group is not required to stay together the entire run and so that people can choose to add on or cut the route short.

KL INTERNATIONAL HALF MARATHON

SUNDAY, MARCH 30TH 6:00AM

The KL half marathon will be held on Sunday, March 30th and the race start is a leisurely 6AM. Take advantage of reduced early bird registration fees by signing up before February 28th. You can pay more and register online between March 1-20. Online registration closes on March 20th. Register at: http://www.klmarathon.gov.my