synchun,
it's because you're doing 10km/h. my cruising speed is only 7.5km/h

yes. running longer involves endurance n strong leg. one of the biggest mistake that newbie runner make is to run too fast. build distance first (say, 3km). get there by fast walking or slow jog - then improve ur speed from there. if you think 7.5km/h is too uncomfortably slow then up it to 8 or 8.5. Maintain that speed.


am resting today thats why yesterday plan to workout like mad. i think i dont eat enough and i lack sleep so am gonna correct that in my 6 days holiday - muahahaha.

mebbe try to bump up ur weights intensity a bit. i just learned that in order to lose weight by doing weights is to keep that heart rate up as if you're doing cardio. invest on a heart rate monitor and try to do it this way :

warmup cardio -> high reps weight (e.g pulldowns for 1 minute - around 50 reps!) -> high reps weight @ another machine -> heart rate will drop so hop on a cardio machine for 3 minutes to raise it up -> continue with weights

Hi Fatsos.

Greeting from the Island of Gods.

I havent been running. Abundance of fresh seafood doesnt help either. I think am gonna gain 3kg instead of losing 3kg. hehehee

I'm back!!

I had Triple Cheeseburger @ McDonald's Kuta Beach n Double Whopper @ KLIA.

Back to work

tengster,

more like.. 1500 each

zeist,
your life is way more hectic than mine. makes me motivated to hit the gym at 6am daily summore travel klang-kl. fuiyo!!

Sky.Live,
I only run 12km/h for like... 30 seconds. The rest arnd 7.5km/h-8.5km/h onli . Planning to do one hour of 9km/h before the 2nd week of May. We'll see

Did Level 1 30DS again. Sweating buckets, almost want to throw up my breakfast. Feeling faster, stronger, more endurance after the 6 days break. I did all of the advanced variation (except for pushup) and felt AWESOME!

I need to start running again, will do a simple 5k tomorrow (KLCC loop 1.3k x 4 = 5.2k in 40 mins)

30 rep deep squats? gosh does everything i do nowadays hv to be bodybuilding or weight training related?

jz checked my fridge just now and I'm freaking out. we're out of proteins. there are tonnes of eggs but no chicken, beef, mutton, fish, fresh milk. am going to Tesco today to replenish my protein stash. bleh

I concur with fearz.

If there's one thing that I would change about my approach to weight loss, it will be that ALL of my cardio should be done with higher intensity. I got it right with my 3x/week tempo run at 85% and lost around 5kg in 3 months. Then I started to want to run longer - the intensity decreases and I gained some weight back and kept wondering how come as I'm becoming a better long distance runner, I'm getting fatter in the process as well!

Currently I'm mixing sprints, long runs, medium long runs, tempo runs, weight training and circut training. My main goal is still to train to run for the marathon - with or without weight loss. I was lucky enough to discover that my sprint training actually does both - helps with my stamina termendously and burns some serious calories in the process. Rawr

Sky.Live,
Thanks. I'm sure you'll even be able to surpass me one day

Any reason why you're using the Nike Free Shoe? You're not supposed to wear any socks with Nike Free and I wouldnt even recommend it for serious running. For casual runs around 3k, it's ok.

Sky.Live,
Just read your blog. How are u going to maintain eating like that? They're quite... urm... unsustainable

tengster,
U hv to be vegan on Wesak? I learnt something new today

Have fun! Come back in one piece

Bomba run had bigger crowd than I anticipated. My time was s#it - I couldnt deal with the heat and traffic jam @ Jalan Duta. Ergh.

Choice of food -wise. Are you sure you can eat what ur eating now for the rest of ur life? They're quite blergh for me

Guys,

ask yourself. if you cant keep clean the last 3 days then how are u going to maintain this for the next 200+ days of the year?

i reckon, the next FATSO challenge will incorporate weekly weigh-in. weekly, not 3x/day

This post has been edited by Syd G: May 13 2009, 08:18 AM

Someone's interested in my update? Auww... Here are some recaps

Was in Bali for a week. So, for 7+4 days I didnt do anything. I was struggling to recover from my runs and my calories were way too low before, hence I used the hiatus to load up on organic Balinese food (they farm their own rice, plant their own veges without pesticides and raise their own chicken and they also catch fishies ) and for 4 days after that was lethargic as hell. We didnt have any processed food for 7 days (except for McDonalds @Kuta Beach n a 1ltr box of chocolate milk), and were spoiled with tonnes of fruits for breakfast. Came back to Malaysia and tried to eat fresh - but after 4 days I had boundless energy, was bouncing off the wall and such.

I started back on Monday. Did circuit training and sprints interval training and wrapped the workout with 45min power walk (no holding @ railing) and sprints (yes, sprints) on 15 deg incline.

Yesterday I went to Malacca to learn about Olympic lifting with pizzaboy. Learnt a basic snatch drill and revisited my squat (my 1 rep max last time was 52.5kg). Did 60kg 1 rep squat - was struggling a bit but it was so do-able it's amazing! 2 hours workout albeit a lot of rest in the middle, was sweating buckets and came back home with a lot of energy still. Slept like a baby for the whole night and it was one of the most awesome workout day ever.

Today I'll be doing another 30DS session in an hour's time and do a recovery 8 loop run around KLCC park later in the evening. Am contemplating a heart rate monitor w strap so that I can use it with the treadmill in the gym but price is too steep.

tengster,
what about meeeeeeeeeeeee?

Where do you train?

I'm gonna start putting suggestions for our next challenge:

6 weeks challenge (till end of June), weigh-in weekly, maybe include non-weight related but measurable goals like strength PRS, running distance/speed PR, waist inch etc

Progress Update

Lost 2kg, 1" @ waist and hving boundless energy. Rawr

Next aim : finish the marathon in 6 hrs. Will monitor weights but wont sweat on it too much

My goodness, I slept at 9pm yesterday and today am reading 3 pages worth of replies

Went to the gym at 11:30am today, came out 2hrs after. Same ol cardio n some explosive training. Reached a new sprint record today - 30secs of 13.6km/h. Rawr

The Husband hs been hving pre-race insomnias and morning diarrhea lately so we're always late to races

2 hrs is good . My time this year is terrible, around 2hr10min - 20mins worse than last year's. Prrft

This post has been edited by Syd G: May 18 2009, 05:53 PM

I'm game for next challenge. It will start next Monday 25th of May so it's a 5 week's challenge. I'll be the TS this time

First week, there will be no weight-based challenge yet. Maybe I'll challenge you guys to do minor stuff like clean up your fridge, prepare a workout routine, learn to cook a new healthy dish etc.

Hmmm I'm excited already