With the return of the iconic Dataran Merdeka start and finish line, The full marathon flag off at 3:30 AM was electrifying. Watching the gun off brought a lot of admiration for the runners that has put in a lot of effort to be where they were on race day.
Once the last FM runner crosses Jalan Raja Laut junction, the Half Marathon runners started to fill up Dataran. The energy at the 4:45 AM half marathon flag-off was no less exciting as the FM. This year, I have the whole family bundled up to the race start as my support crews. Mighty proud of them for running their best 10k (son clocked a sub 39mins PR and Home Binister come back in a very strong timing) and 5k (debut for my daughter) the day before.
As for me, being the data person I am, was armed with a Garmin on one wrist, a COROS setup on the other, and a Stryd pod securely laced into the shoes, I set out with a definitive data-driven plan to conquer the city roads. This was meant to be my "A" race and a recalibration post my health and recovery episodes has been marked as a "fun run".
The Pre-Race & Fuelling Execution
This race wasn't just won over the 21.1 kilometers on Sunday; it was built on recovery and a well executed lockdown on my nutrition strategy. After tweaking my health parameters earlier in the training block and removing unnecessary stress indicators from my mind (the need to break my Personal Record), the primary goal was execution and pacing efficiency, and to finish injury free so I can continue to recover for the next season (2027).
My fuelling strategy was timed to prevent any late-stage bonking or drop-offs in performance. Pre-race, I downed one Amino Vital Red gel to prime my muscles with essential amino acids and glucose before the gun fired. Once out on the course, I kept the engine topped up by taking subsequent energy gels (I was using Endurance gels) exactly at KM 8 and KM 15. These gels are designed for both fuelling and hydration, there were very little need for additional hydration.
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| We all believes we can fly. Thank you Wan Mahazir PotongTangKona |
Water/hydration intake were kept to minimal sips at every water station where I take a cup, sip, gargle and spit out before disposing the cup into the bin. These 2-3s of slowing down actually helped to give the legs a bit of rest before continuing the hustle.
This structured intake (of gel) and hydration paid off massively, keeping my energy levels entirely linear and stable. My mouth remained moist throughout and well hydrated as required.
My baseline training data leading up to the race paid off beautifully. Stryds confirmed a massive boost right around race weekend, showing that my estimated CP has risen to 265W. What this meant is I can push a little higher than I can at 90% Critical Power (CP). Paired with a strong resting heart rate (40bpm) and stable Heart Rate Variability (HRV) (>90), I knew the engine was primed—it was just a matter of managing the pacing over KL's rollers, and recalibrating the expectation that this will not be a Personal Record attempt.
It is after all, a planned "Fun Run".
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| Thank you Samuel Shotby_Samuel |
The Battle on the Asphalt: Pacing by Power
One of the great things about racing with a Stryd power meter is that it completely strips away the illusions of elevation changes. When you hit the grinding highway ramps (AKLEH) or the long, rolling stretches through the heart of the city (LTAT to JSI), looking at pure pace can panic you. Many would push to keep the pace as if on flat ground, only to see the their HR start drifting or the lactic acid build up much earlier, contributing to muscle fatigue. Instead, I locked onto my target wattage (90% of 265 or at my Lactate Threshold) and let the metrics guide my effort.
- The Early City Miles (KM 1 to 11): Following the official Garmin Connect Course Route loop, the initial leg of the race took us through the heart of Kuala Lumpur's urban core. Instead of the old routes that climbed into the residential hills of Bukit Tunku, the first half of the race kept us strictly on the city streets, navigating wide roads and urban turns and potholes. Pacing here required disciplined rhythm and keeping to your racing line to be as close to the next road turn as possible. Keeping an eye on the COROS screen to ensure the real time flat power output didn't spike too early during the initial crowd excitement. My Garmin reads the average power over the distance and serve as my PacePro function with elevation taking into consideration. Using both has allowed me to strategise better with data guiding me throughout.
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| Thank you Faizul Pixel & Pace |
- The AKLEH Highway Launch (KM 12 onwards): The defining tactical segment arrived just after the passing of the 11km mark, where we transitioned onto our singular major highway segment: the Ampang-Kuala Lumpur Elevated Highway (AKLEH). Some was joking that AKLEH actually stands for "Ankle Knee Leg Everywhere Hurting". Not wrong but funny.
- Entering the highway at KM 12 completely changed the dynamic of the race. The long, sweeping concrete ramp tested the legs immediately. Very tempting to slow to a walk up the initial 70m at 10 degree gradient. Instead of fighting the sudden elevation climb and watching my pace drop, I maintained a strict, flat power ceiling. Overtaking runners who blasted the early city streets only to blow up on the prolonged highway incline is the ultimate validation of training with power.
- The second part of the highway post toll plaza was more rolling but pace was greatly hampered by the 6-7hours FM runners. Finding a clean spot to run was difficult without having to sidestep or run between runners. Risk of this is on muscle fatigue where a wrong sidestep may trigger cramps. The double U-turn before I headed to Jalan TAR was challenging due to the sheer numbers of runners.
- From here onwards with Jalan Kuching in sight would meant the final 3km stretch. One more small short climb that get many cursing right at Bulatan Merdeka next to Bank Negara and Royal Selangor Club. Crowd cheering and the cheer zones were scattered along this stretch, building to the crescendo at the final 700m towards finishing line - another U-turn before the final sprint.
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| Giving up? Never. Thanks Wan Mahazir PotongTangKona |
The Mid-Race Splits: Official Timing Data
Looking back at the official data sync from the KLSCM platform, the consistency of the effort speaks for itself. By aligning the official timing tracking parameters with the real-time Stryd power output, the progression through each milestone shows a perfectly managed engine:
- 257W5KM Split: 22:59 | Pace: 04:35 min/km | Power: 257W | HR : 156bpm
- Notes: Smooth, controlled urban running. Focus was on keeping the power capped underneath threshold despite the initial congestion.
- 10KM Split: 46:43 | Pace: 04:40 min/km | Power: 254W| HR : 156bpm
- Notes: Approaching the back half of the city streets. Kept the effort rock-steady right before taking the second gel at KM 8.
- 15KM Split: 01:13:58 | Pace: 04:55 min/km | Power: 229W| HR : 153bpm
- Notes: High on the AKLEH highway expanse. The power remained firm as the highway ramp gradients kicked in, pushing through the final gel at KM 15 to power home.
- 20KM Split: 01:43:01 | Pace: 05:09 min/km | Power: 236W| HR : 154bpm
- Official Finish Time: 01:49:30 | Average Pace: 05:11 min/km| Average Power: 244W| HR : 154bpm
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| Thank you Sir. You know who you are. |
The Post-Race Analysis: What the Data Says
Crossing the finish line back at Dataran Merdeka, the validation was instant. No injury. No hobbling unlike Score Marathon and overall great feeling when compared to TwinCity.
⚡ OFFICIAL RACE METRICS ⚡
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Distance: 21.1 km (Garmin recorded 21.7km and Coros 21.5km)
Net Finisher Time: 01:49:30
Average Pace: 05:11 min/km
Overall Rank: 571st / 13,942
Men's Category Rank: 524th / 9,163
Men's Veteran Rank: 108th/1,911
Estimated CP (Stryd): 265 Watts
Recovery Status: Optimized (23hours on Garmin)
The data syncing to my training platform highlighted exactly what went right: a sustained, highly controlled power curve across the entire duration. Granted that the power dipped post KM11, which was expected due to lack of mileage, I sustained and kept at 90% of my CP to bring it home. The strategy of dialling in my recovery, incorporating targeted, measured dosing of a cocktail of supplements (magnesium glycinate, coenzyme Q10, fish oil, and a robust B-complex) routine, not just kept the late-stage cramping entirely at bay, but ensured I had no injury. I was back running at easy Zone 1-2 effort the day after.
The biggest attribute to this year's racing was by simply "showing up". My base fitness saved in again and again. This 1:49:33 timing for a HM wasn't a challenge a year ago, but considering all that things that has taken place, it is a bloody good timing for this challenging course.
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| Run Happy. Thank you sir! |
The Verdict
KLSCM 2026 proved that numbers don't lie. When you have enough data, honest enough in reporting, good understanding what it meant for you, accept and realised your limits, many things can happen in a good way.
Yes, I was on the mend (rehab and bloodwork), but that doesn't meant I can't do my very best. When you respect your biometrics, train your power zones diligently, and execute according to what your data tells you rather than raw emotion (which includes a lot of convincing 4 weeks pre-race), the execution falls right into place; 100mins is bonus, anything under 110mins is great.
It’s a wrap on a brilliant weekend of racing in Kuala Lumpur, with starting and finishing line back to familiar ground. Time to rest the legs, enjoy a proper recovery phase, and start planning out on what I will want to achieve in 2027. Comeback as they say, may take time, but it will be a comeback nevertheless.
Planning the next block of performance goals on the horizon, don't wait up too long, I will run beside you soon enough again.
See you on the roads for the next one.
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