TARGET: To be able to run 10km again non-stop @ 51 mins (but im not gonna push myself, so that the injury does not return. Gotta take it slow )
WEIGHT LOSS GOAL:To hit 77kg again


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In a nutshell:

PERSONAL ACHIEVEMENT
[Jan 2008 - May 2009] = For 1 1/2 years, every alternate day, I would run 10km @ 51 mins in the park/street/track, etc. I was so happy, coz it felt good running. I love running, especially the feeling of the wind breezing past your face.

FAILURE and STUPID MISTAKE I MADE
[May 2009] = Due to heavy rain one day, I made a stupid mistake by changing my running location due to the heavy rain. The location i went to had a flight of staircase. So as i was sprinting up a flight of staircase i felt as if i tore a tendon or muscle bcoz my legs was not seasoned to sprint up staircases. It was a sharp pain. Ouch.

I thought 1-week of rest would make it better. But oh, WAS I WRONG. The injury was worse than i thought. No matter how HARD i try, i cannot run NON-stop for 10km anymore .

PATHETIC AND TERRIBLE 1-year PERFORMANCE !!!
[June 2009 - August 2010] : Throughout the past whole year, my running routine was crap. The BEST i could do in terms of endurance was 15 mins of non-stop running only. Then after that, i needed to walk. Sigh. If i EVEN TRIED to run after my walk, the pain would return. So much for a 10km.....
Furthermore, to make matters worse, i gained weight by a surplus +4kg. Dam it. Used to be 77kg last time. I started to slack on my running routine, guess i kinda loss the motivation due to the 1-year+ injury.

JUST RECENTLY
[17 August 2010]: Wow, just recently I was so glad that there was improvement to my recovery. I realized that i could now run at (15 mins run + 15 mins walk) plus another 15 mins more of running. In other words, 2 repetitions of my 15 mins run routine.

In that case, I think i will keep an online log to CHART my progress (including a weight loss log too)
. Hopefully, i can see my running progress & recovery (including weight loss) throughout the years.


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Added on August 25, 2010, 12:27 amMy running RECOVERY chart + Weight loss:

15 Aug/Tuesday : (Weight: 80kg) (15 mins run + 15 mins walk)
17 Aug/Tuesday : (15 mins run + 15 mins walk) + (15 mins run + 15 mins walk)
19 Aug/Thursday: (successfully maintained same run routine without injury/pain)
21 Aug/Saturday: (Weight: 79.1kg) (successfully maintained same run routine)
24 Aug/Tuesday: (maintained run routine) (got chased by a pack of 3 dam stray dogs, out-ran them, haha. In your face mutts!!!)
26, 28, 30 Aug, 2, 4, 6, 8, 10, 12, 14, 16, 18, Sep (successfully maintained same run routine)

21 Sep/Tuesday: Walk (15 mins) > RUN 20 mins > Walk 15 mins > RUN 20 mins



This post has been edited by runners_log: Sep 22 2010, 12:54 AM

hi runners_log,

where do you normally do ur running?

Hi m8

Previously, at the park near Amcorp mall. But occasionally i go to the running track at KLCC coz it has a better pavement.

But I'm currenly having a client here in Johore, so will be here for quite awhile. So i run in a park near my house here instead. It's rather small, so if i get bored i opt for road-running instead.

This post has been edited by runners_log: Aug 25 2010, 03:16 PM

Sorry to hear about your injury. I myself face similar thing. I run my first 10km this year...and felt in love with running. One week after the race, I was so eager to run, I went out and run and maybe i did not warm up or maybe i was pushing myself up the hill...i felt a pain at the side of my knee and I think it got something to do with the tendon or ligament. Anyhow, I rest for a week and try to run again..less than 15 min into it...the pain came. 2 week rest..i try again...same thing. I was so worry cause i got friends that give up the sports because of injury and i thought the same may had happen to me. I try all method...knee guard and supplement. But recently i discover Animal Flex and there are pretty good review in the internet. Took that and after a week...i try running again at Lake garden with my knee guard and i could run for half hour. Two days later, I run on a treadmill...half hour without the pain. It was great. Just sharing my story and maybe you may want to try Animal Flex.

(immediately googles animal flex)

Interesting, thx.

Where did u buy yours dude?
1. Is it available in local pharmacies? (Guardian, Watson)
2. Or can i buy it from GNC, etc?
3. Or purchase it online?

thx in advance..

This post has been edited by runners_log: Aug 25 2010, 08:19 PM

You cant find it in any of the retail store in Malaysia. Only can get it online or from the people here in low yat.

You can try this site. Or you can go to the food market section in this forum. There are people selling this. Just do a search and you can find it.

http://www.fitnutritions.com

http://forum.lowyat.net/index.php?showtopi...&hl=animal+flex

http://forum.lowyat.net/index.php?showtopi...&hl=animal+flex

http://forum.lowyat.net/topic/1540876

Just for sharing. While i was taking the Animal Flex, I also do the following to speed up the recovery:

1. No running at all
2. Wear knee guard all the time - to prevent making the injury worst, even during normal walking
3. Put cold pack on knee every nite for 5-10mins
4. 2 weeks of leg exercise (lunges, leg press, squat). I find these help out a lot too cause with more muscle strength, the lesser your knee will be injury
5. If you can, check out Evolution or Chi or Pose running. Learn how to run efficiently and injury-free by changing the stride and movement.

Dude...you are very good to be able to run 10km at 50mins. But take it easy first while on the road to recovery. I'm sure you are able to get back to that timing eventually.

I hope the Animal Flex does help you out. I know how frustrated it is to be mentally able to run but the knee refuse to do so.

This post has been edited by dwk2112: Aug 27 2010, 01:13 PM

Noted with much thanks.

Really appreciate the advice, very informative.
TQ TQ

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Added on September 22, 2010, 12:51 am21 Sep 2010:

A bit tedious to update on a daily basis, as every day is the same routine.
BUT now that there is some progress/improvement in my running stamina i will update it. Now able to run 20 mins x 2 non-stop without any injury. Will be upping this limit as time passes. Maybe to 25 mins x 2 in the near future.

21 Sep/Tuesday: Walk (15 mins) > RUN 20 mins > Walk 15 mins > RUN 20 mins



This post has been edited by runners_log: Sep 22 2010, 12:52 AM