Back from gym,killer bicep session + 20 mins cardio.

What time you going on Monday Ken?Looking forward to another cardio session + some help to spot me on the bench!

Hey fatsos. How's the scale today?

I feel like giving out a challenge this week so here it goes:

Challenge #5

We're halfway to the end of FASTO Challenge v2 so how are your mini-goals going? I have to admit that while I have failed to meet a goal that I've set (running @10km/h for a stipulated time) due to fear of injury, I've always known that my biggest goal still lies ahead and I've been working hard to achieve it.

Looking at the things I've done this past 2 weeks, I couldnt help but feel proud. I was browsing though all my running medals and eventhough I'm not the fastest runner in the race, I've managed to finished ALL the race I started and only missed one that I signed up and paid for (Mizuno Run 10k 2007 due to renal exhaustion). I remember being out of shape and unfit. I remember when I could first sustain a run for 30mins non-stop, I apologised to Go for not taking care of this body for all these while.

Take a minute and think about your own achievements. Think how you've changed physically and emotionally since you started your fitness regime. If you think you've done good - give yourself a pat on the back and keep on doing what you're doing. Write them down if you need to. This will help motivate you when things get even rougher in the future.

Smile a bit. You've come a long way.

This post has been edited by Syd G: Jun 14 2009, 08:31 PM

2 cheat day, wow +2kg
instead of cheat dish, or cheat meals, i am having 2 cheat day @@

It took me about 5months to reach my wieght goal. Now I had DONE it. I am now more to BF goal....but then within several weeks, it changed to running goal..........I failed my goal in a short run........but now I am looking forward to a longer run and try to complete them in decent time.......

but then, running is FUN...and will keep doing that.

Syd,

You've been running so much..any cramps?
Ive warmed up, drank loads of water....ate bananas and what not..

I get cramps around 1 hour 50mins ...14KM or so...

Sigh..just not enough training?

1/4 of my goal is made when I realized about 1-2 weeks back that I had to put another mini-goal at hand.

Mini-goal : Do not get distracted by negative people on this forum and move forward. There are going to be people who will tell honest truth and cheer you on to improve and there are others who want you to fail completely because they don't think you have what it takes to succeed.

So. I'm doing this for me, myself and I. I made it this far and will continue to make it further. My health condition is not a stone tied around my neck and drowning me, preventing me to enjoy life. It is a challenge that I have to overcome and live with for the rest of my life.

There are no problems in life. Only challenges to face.

Looks like we gotta reschedule this for tomorrow instead.

Unfortunately after the power safebox outside my house caught fire, I would now need to search for a fuse for my currently out of function speakers. Don't really want to spend RM1.5k just replacing it.

I will be back for weights training in 30th June 2009 with the new 30 mins jog instead of using the crosstrainer.

Still can't believe I can jog @ 8kmph on the treadmill for 45 mins though.

How is your potassium intake?

I took 2 bananas before the run

and 1 more in the middle of it.

and even of off days from running...e.g like today hehe

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Added on June 15, 2009, 10:58 amah let me be more specific

the cramps are on my CALVES. sigh. sad when i could carry on but my calves gives up on me 1st.

This post has been edited by metalfreak: Jun 15 2009, 10:58 AM

Ouch. I didn't think that it would cost that much to replace the power distribution box. But if you already had it catching fire, you may want to rethink avoiding the RM1.5k. If it's catching fire, it's a very big risk, especially since you know about it now.

And great work on the treadmill progress.

Thank you for the treadmill progress. Now, I need to try it at outdoors.

We were lucky to find out about the fire early because it was so closed to my dad's car. Need to get a proper fire extinguisher. Using water for electric started fire is really dangerous.

Thanks to TNB, they response within 30-45 mins and replace the fuses and most of the powerbox. Fortunately, everything was back to normal after that.

Hopefully I can find some electronic shops that sells the fuse for my speakers.

@metalfreak
I dont want to jinx my running but yea no cramps so far. But you have no idea how much I drink during runs. Before runs I usually take 500ml of water + 2 packets of ORS (oral rehydration salt, 55 sen each at Guardian), rehydrate at every water station and even bring my own bottle in case I need to drink. I use GU Gel now instead of Xtend/PowerGel combo cause it allows me to carry less bottle .

I never wait till I'm thirsty to start drinking cause when I experiment during my runs, I tend to drink more water when I'm thirsty - hello stomach bloat. I also keep my Calcium level up to par on daily basis (lots of dairy), so I cant pin point which one I'm doing right. I'm just gonna be thankful about it

Sucks la to have cramps when I could have continued.

Ok i will try that ORS

I already bought a nike pouch Can carry a mini bottle and all my other stuff...

This post has been edited by metalfreak: Jun 15 2009, 11:20 AM

Hmm.... try asking at the Runners thread as well.

I'm thinking that maybe your body is lacking nutrients that cannot be provided by bananas for long and that your body is either not able to process the bananas fast enough to your thigh muscles or your body can only process so much before the nutrients are all sweated out (the theory of % efficiency on machines also works on the human body, simplified version ).

I doubt that it's an issue about you not being fit because like you said, you feel it at the 14th km.

If it's cramp when you're not moving or the muscles are still tense, it can be due to lack of potassium. Are your calves very tense even when at rest? Some people don't feel it unless they press down on the muscle and actually feel that it's tense / tight. Taking calcium/magnesium tablets does help. Potassium tablets are issued by the pharmacist although I've never taken them.

Another thing is blood circulation to the muscles. This one, only massage will help. Well, regular massage that is. The blood system is like a huge transportation system to move nutrients from one end of the body to another.

When I'm not moving it, its fine. I guess it would be tight when I'm still walking.

I've posted in the Runnerz thread too...tengok macam mana later. thx Myremi

Ouch. Yeah, a proper fire extinguisher works but you'll also need to maintain it. Check the Yellow Pages for companies selling it. They usually will be able to help you service it (check quantity, BOMBA check) for a reasonable fee which isn't too expensive. The BOMBA check is a required for fire extinguishers just to make sure that the extinguisher is in good condition and that the service company is following their rules. It's something like RM5 or RM25 I think for the BOMBA check.

And you should be able to find your fuse in the hardware shops or electrical parts shops (not the electrical appliances). There is also online purchase but it's not cheap. http://malaysia.rs-online.com/web/

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Added on June 15, 2009, 12:42 pmmetalfreak : I left the post window for too long and so when I finally posted, Syd G had already replied. LOL! What she recommends is probably your best solution. Try it out and see if it helps.

This post has been edited by myremi: Jun 15 2009, 12:42 PM

Agree with Syd. Usually before gym I'll take 2 packets of ORS.

I will try thanks all.

Probably run this Sat or something.

Thanks myremi,

I'll have a look at that.

Maybe thanks to a blown speaker, I should do my outdoor jog today instead.

Yea, time to get adjusted to running outdoor... 13 days left til SCKLM....
Anyway, what fuse are you looking for?