意外破PR的宋卡馬拉松 Songkhla Marathon surprise !
今年宋卡馬拉松确實讓人驚喜連連,主辦當局投入大量人力,盡心盡力為跑友服務,漂亮的平坦路線,難得的涼爽天氣,關閉其中一條公路,出色的交通控制,賽畢各種食物和飲料,令跑友頻頻稱讚不已。
我懷著忐忑不安的心情,沒有抱著任何目標與一眾友人搭半夜巴士前往合艾,經過約九小時的車程,用過清昌所請的豐富早餐,再轉往約有半小時車程的宋卡。
經過一番折騰,解決住宿問題,再前往報名,由於當地跑友多數是在下午四時至七時享用大會的免費一餐及報名,所以我們所領到的號碼都很小。
原本欲計劃先找起跑地點,誤信其他人說只有一點五公里,走了半小時,天色已暗,依然未到,剩下尚有五、六百公尺,酒店離起終點約有五公里,所以就打算隔天一早就不敢雙腳走路去,後來搭上同住一間酒店的泰國參賽者順風車,解決凌晨三時出發到起點的交通難題。
享受中式晚餐後,咱們就去7-eleven買飲料及面包,以及一些運動飲料,作為明日的早餐。我只吃一個含有葡萄干的面包,過後順利上完廁所,室友企鵝二號陳兄卻因不順利,擔憂不已。
出發前,決定摒棄舊習慣,不攜帶任何水瓶,腰包只是一個佳能數碼相機A520,六小包酸梅粉,一瓶Deep Heat按摩膏以及一些泰幣,就這樣作出一個大膽的決定,對我而言,這是一個很冒險的行動,特別是宋卡馬拉松一般上只提供白開水和兩三站的Fanta飲料,所以若是酸梅粉不夠用,泰幣就用來買路邊的售賣運動飲料。
我們一行十人加上一位洋佬高手一起半蹲在四輪驅動車的後面,很快,不到十分就到達賽場,大家各自活動,我與一些相熟的跑友打招呼,包括其他Pacesetters會友以及吉北長跑協會和亞羅士打跑步俱樂部的跑友打過招呼,就去存放背包,然後就忙著拍照做留念。
只見主辦當局所準備的雞粥,一些跑半馬的人早已進行享用,跑全馬的估計不到三百人,準時在當地時間四時(大馬時間早上五時)就開始啟跑,我也懷著沒有壓力去跑,耐心去展開這場不知變數的馬拉松,由於首次更換路線,反而是跑得非常意外的順利,前十四公里都是在海邊公路進行,較後轉右走向大橋方向,起初不知是跑至首階段的橋尾端,以為要跑進漁村的路,原來是沒有,才寬心不少。
首數公里是自己一人配速在跑,過後與Eric一起配速直到十公里,他加速前進,我則依然保持速度,深怕自己訓練哩數不夠半途會爆胎。Eric依然是在我的視線內,我落後大約是三百至五百公尺之間。
在未半馬U轉約有一公里之前,手錶時間是一小時四十一分,我遇上關丹的赤腳陳,依序是室友企鵝二號陳,然後是Eric,知道自己落後並不遠,使我更加沒有壓力,速度依然很平穩,並沒有要與其他隊友競爭之心。
在第二十八公里轉彎處,Eric快我約3分鐘,估計我落後六百公尺,對自己的雙腳還沒有撞牆感到安心不少。
跑到第三十公里,為了保險,就打開腰包以一包酸梅粉配二杯水,嘩,好像打了一針興奮劑,精神不少,此時Eric的背影已看不到,太陽公公的脾氣非常好,天氣涼爽,海風徐徐吹來,身體雖少出汗,沒有感到很疲累,只是為了安全起見,我在第三十五公里再喝一包酸梅粉,腕錶時間是三時十五分五十五秒,覺得好像可能會意外跑進四小時內,此時心情有點緊張,原本本是無一物的心情,再一次強烈灌輸自己的大腦,避免自己感到任何的壓力。
就這樣一直懷著有點緊張、有點興奮的心情,在第三十七公里就出現少許撞牆,好失望,知道抽筋可能就會緊接而來,不過決定給自己一個機會去嚐試,決定保持節奏,不會因撞牆而停下來,同時也塗上按摩膏。
第三十七公里和第三十九公里可說是完全靠自己的堅強意志力,再加上水站的冰塊和配合按摩膏,讓自己持續步伐,但是速度已開始有點緩慢,三公里難以在十三分鐘內完成,知道無望實現自己的心願後,決定不強來。
不過,左腳大腿和小腿抽筋似乎不放過我,在剩下兩公里時,五十歲組的隊友YEE CHOOI輾過我,他拋開我而去時,再拋出一句,另一名五十歲的隊友AP TAN在我後面不遠處,轉頭一看,約有四百公尺,嘩,決定硬撐啦! 哈哈!
可是在第四十一公里多時,我的一個不小心左腳彎曲,馬上導致左小腿抽筋,肌肉扭曲,我苦惱停駐在路央,動彈不得,痛苦得強忍在心頭,內心一陣悲痛,難道我就如此讓其他人一直在超越我嗎?好慘,都怪自己長跑練不多。就這樣,大約有一分鐘,左小腿有點鬆弛,馬上強忍下去。
最後一公里多可說是戰情慘烈,慢跑拖著左腳,特別是最後二百公尺,覺得終點似近非遠,卻又顯得那麼遙不可及,我的臉上表情可是七情八面,扭曲成就快哭出來的樣子,當踏過終點線後,按下腕錶是四小時零八分十六秒,無意中打破去年十二月台北馬拉松創下的個人最佳四小時十三分二十一秒,進步五分五秒,離四小時的目標好像又跨前一大步。
我的宋卡馬拉松哩程時間:
7km:44:48
15km:1:29:00
16km:1:34:14
21km:1:54:27
22km:1:59:15
25km:2:21:03
30km:2:46:08
32km:2:59:28
34km:3:12:57
35km:3:15:55
36km:3:21:13
37km:3:30:51
39km:3:46:57
40km:3:54:14
41km:3:59:04
42.195km:4:08:16
總結:
分析自己能跑出讓自己有點意外的成績,主要是天氣和路線好,而自己最後一週的訓練量也減少,有助肌肉從疲勞中恢復。而自己也放開心胸,以平常心去跑,自己本是無一物,就這樣享受一場沒有多大壓力的全馬比賽,即使是最後三公里晚節不保,但是整體上還好,期待明年能再來參賽。
主辦當局的用心主辦,确實贏獲不少跑友的心,就以我為例子,從路線的設計、水站補給、交通控制、賽後豐富的食物:有雞粥、水果、熱豆槳、當地的糕點、運動飲料及一個可口可樂的冷氣噴霧站,嘩,明年肯定會再來!
感恩
多謝一些跑友的短訊鼓勵,包括pm1,pm21,pm5以及數名好友,也是支持我繼續在無壓力下參加宋卡馬拉松,多謝,感恩!還有企鵝二號的全馬心得分享等!祝他國慶日及生日快樂!
English Version
My Songkhla marathon ran a surprise PR,it is unexepected as my preparation is not enough compare to Melaka full marathon.But due to well organise route ,good weather and run no pressure,not aim for results,plus some motivation from some running friends like pm1/pm21/pm5 and some close friends......thanks a lot to al l this reason and peoples....,very KAN EN(appreciate)...!
My preparation
I only manage got time to do a 15 laps in ttdi ,about 30km and 2 22km LSD at my hometown Labis (Johor).Plus one time Gunung Ledang before 3 weeks of Songkhla marathon.Ohters day ,I only do some light training,maximum is 10km...I worry will repeat Melaka failure due to over train..so ,just pratice new way for myself,less mileage at last two weeks.
My race
I don't know what will happen to my perform even before or during the race,cause Songkhla ia famous with it's heat weather,therefore,I only keep my sub 6 minutes pace during first 30km,it is my target,but just worry for hit wall and cramp will come.
For the first 10km,Eric Teo didn't pace again with Yee Chooi,then he faster and pace run side by side with me,but after 10km..he add patrol,pull away from me,but I manage to keep this gap less than 500metres until 28km..he more faster..really salute his speed..cause he only ran his second full after this year KLIM which he close only for 4:30,he is dam fast.....!
For the first 14km ,the road is near seaside,it is flat and traffice is well control,surprising weather is not heat,and water station is good,even only provide water only.I just control myself,told myself ,"I am nothing,just enjoy the run...." .
Before few hundred metres reached U-turn on bridge at 1:43,I saw Kuantan Barefoot Tan Wah Sing,then follow by Penguin 2 Tan Khee Meng,Eric Teo,I estimate I just trailed behind them about 3 minutes,so it boost my confidence.Just maintain my pace and I saw a lot of Kedah Utara running club runners.
I still felt good,just pray not hit wall too fast like in Melaka,so ,even still can saw Eric,but I don't want speed up,just enjoy my current pace,it is nice to run under such good weather ,and I less training final week,it seems work ,my muscle not too tight like in Melaka.
Reached 28km,I think I behind Eric about 3 minutes,and my time ,my leg still felt good,at 30km,I began to mix magic powder with two cup of water,but I think it may too late liao...according to P2 ,he use at 20km lah..hahaha...!!
However ,my engine still survive until 37km...I start hit wall,it is bad,as I still dream to achieve my goal ,there is my first best chance ever,but what to do ?
At 37km,I still have 30 minutes to finish my final 5km..my heart is exciting,will I get this oppurtunity to do sub 4 for first time ?? But I know it is not easy...due to hit wall liao....!!!
I tried to non stop pace ,drink magic powder water and use water station ice to erase my hit wall on left leg calf and thigh,but only for 38km and 39km,after that just pray hard...!!
At 39km,I cramp very bad on left calf,can't move ,can't walk or run...it is mix feeling in my heart...I am not sad runners pass,I am sad because I can't move at all,I almost cry out,ma ah....luckily I manage relief after about 1 minutes,then just use slow pace run....at this time,I knew that 4 hours was out of my hand....I just tried to run finish,no care the time........liao..!!
For the final 2km..I felt very very long journey to complete...especially my left leg cramp very bad..overtoke by Yee Chooi at near 41km..then he told me,AP TAN is behind me,what ? aiya...cham liao..I look back ,AP TAN is non stop running his pace,sure he will overtoke me,if I stop...so,I just tried my BEST effort to carry my cramp left leg,last 50 metres,I almost can't survive...after die hard to cross the finishning line,a lot of official saw my painfull face,try to offer help..but after stand for a while,it was ok...then penguin 2 and Eric came to congrate me...!!
Thanks everyone and appreciate everyone who gave me tips,gave me motivation sms ...!! My time is 4:08:16,manage to improve previous PR 4:13:21,which set at last year ING Taipei marathon.
Thanks to C.C.HOO for arrange bus ,accomodation arrangement and FOC breakfast.Vivian(Eric's wife) for arrange accomodataion at Songkhla.Thanks everyone sharing their marathon tips...!! I am glad that my magic powder get well respone,not for sale,hahaha...I deliver to each one about 5 to 8 packs...!! See u all next year songkhla,sure,I will go again...!!