@metalfreak
I wished for death during the circuit run. It was hilly. I was among the last ones. There was a tree falling in front of my very eyes. The fast runners were already going back home when I've only finished my 4 loops out of 7. So yes I know how hilly it is 4:30 for 30k is around 1 hr 30 mins per 10k. Should be ok no?

Wow! Syd upping the intensity training for the SCKLM marathon yeah! probably you should know this but remember to taper 1 week before the race as well

I still remember the feeling to cross the finishing line after my marathon, its an awesome feeling!

Uh, I'll try

let me get some powergel after today's run.

GU gel better? GNC mahal like #@$@$%#@$#@

I shall sleep early tonight, whack 1 escense of chicken tomorrow! LOL.

@triple02
That's going to be my last long run (THANK GOD) . I should be tapering now but I havent done my 30k yet so that's my last chance

If I can tahan, I teman u 30K LOL

Go really slow please. The slower the merrier. Oh btw, er...park at Car Park C? I dun wanna park at the stoney car park B >.<

By the way, er...pit stop when we reach our car park area la...haha. I dont have fuel belt >.< only have a pouch ...tho I will bring a small size bottle .


I will also get the ORS thingy. see if it helps.

By the way..What time to meet up?

Just came back from carrying 3-4kg worth of financial statements.

Nonetheless gotta do a gym session after work today.

Need some opinion guys.

I had some abrasion on my skin that turned out to be major and the wound is still healing. Got the wound on Friday last week. The outcome is that I cannot wear socks or sneakers for too long else it hurts too much from the abrasion, even through the plaster.

If I use a low cut shoe that has good support, will it be ok for a 45-60 min walk on a crosstrainer? This is short-term solution until the wound is healed.

To be honest,

I would rather rest till its healed up. Dont worry about not exercising. Just maintain your caloric intake and you should do fine.

I think is ok to even wear flip flops for cross trainer machine.

This is because there isn't any friction between the feet and the floor (ie. the machine). Unlike the treadmill, when exercising on a crosstrainer, it is more of a swinging motion than an actual walking or running motion.(ie. walking with little impact on the knees and almost none on the feet.)

@myremi
I wouldnt worry too much if it's a flesh wound

Syd G : LOL! Yeah, that's what I thought too but it's not quite a cut. Hmm...how to explain ah....

Hmm...imagine a blister bursting and you're still running. The blister is under abrasion effect by the shoe and ends up bleeding. That's the wound that I have.

It's not too deep but just painful.

kianweic : ok dokie. Will do that then.

metalfreak : errr..not I'd rather not because then metabolic rate not good again. I can walk lah. It's not at the bottom of my feet but on the top, above the heel level. Also, no weight loss so need to get some moving going going going.

weigh myself at gym just now. as predicted, still same.

not satisfied with my performance today. punch and kick like a pansy and got tired fast!

Work Day Gym Session 16/06/2009

I got into the gym today around 6:30 pm and got off the gym around 7:50pm.

Total time spent in the gym = 1 hour 20 mins.

My workout routine is as follows:

10 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
3 mins on the treadmill, speed @ 10.0kmph and gradient = 0.0%
7 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
30 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 5.6 to 7.2kmph and gradient = 0.0% (Cool down)
*Resulted in 8.15km jogged and briskwalked

I was not able to pull any extra cardiovascular exercises as I was pretty fatigued after the 1 hour and 5 mins jog. As such, I hope to pull another light cardiovascular exercise session tomorrow at home after the new stationary exercise bike arrived that was purchased by my dad not long ago.

myremi - cud you do some cardio in the water........like how the losers get worked out by JIllian in thebiggestloser...

OK. Tempo run gone seriously wrong.

My body still hasnt recover from the circuit run, and by accidently eating less calories yesterday, it hasnt been able to rebuild itself as fast as it should. After 2 loops of warm up, I felt like my calves werent coorporating and my left thigh was still sore from the hill climb. Bleh. Stopped at third loop and went to stuff myself with salad and mashed potatoes.

Tomorrow's going to be really tricky...

today I successfully completed 9k run on the road.......I am so happy to conquer my raod fright.

1. Rain in evening. Else I would go after work. Believe it or not, it does rain a lot in Kuching. LOL! And has thunder lately too.
2. Swimsuit. I was hunting for one in UK but they change the style! Now it's kinda like a bikini but the top is like a camisole kind of thing.

See? Excuses.

Anyway, did about 20 min on the cross trainer with 15 min on difficulty 4 and remaining 5 min at 2. At 20th min, heart went badadap badadap quite hard so stop.

Trying again on Wednesday. Maybe should jsut put it at difficulty 0 and try to do 50-60 min on the crosstrainer. When the difficulty was at 0, I can do longer sessions on the crosstrainer.

Week 1 : Goal achieved. Drop 1 kg.
Week 2 : Goal not achieved. Maintain weight.
Week 3 : No more cheat meals and more regular exercise, no matter how late it gets. I found a nice show to exercise to : 7 pm National Geographic reruns on TV1. LOL!

Can we run on Thursday instead? I feel like resting 1 more day. Pretty Please?

*my bad for working my ass off in the gym on Monday*

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Added on June 17, 2009, 9:35 amUpdated : Ok Syd . Got your sms. Thx.

MY left feet is also hurting alittle today. probably my landing was too hard LOL.

This post has been edited by metalfreak: Jun 17 2009, 09:35 AM

metalfreak : rub your feet. I do.

I just checked out Oprah's site after hearing that she is also making it a point to get her life back in order.

Saw her exercise plan and diet plan. I eat less than her but also exercise less than her. BAD BAD BAD.

It's somewhere on her website. Can't access at work sadly.