i guess everyday 10K within 1hours easy run will do ..

Really admire u guys got time to commit all these.

too bad you stayed at Kedah else you will be joining us every weekends LSD ...

checking in to V5. wah!! i leave country for 2 weeks got V5 dy. LOL!!!

Wah so advanced already. I long time no run

Looking for a safe area for mommy n baby to stroller jog. Now just KLCC park...

Anybody planning to join Northface 100 race this coming Oct in Spore?

haha u are still my inspiration a lot of years ago to run a marathon

Aww thanks

Glad that I made someone 'pay fee to be tortured'

I dun think that was the result.... that was the tracking thingy... if result they have gun time, net time & position. But I guess that'll do for now.

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Added on June 26, 2012, 11:56 amPay fee to be tortured huh ? I met Karsten Korbel at the finish area..he'd just finished 3:30 FM & he said to me,"I dunno why we're doing this man".... hahah... exactly... I bet everyone here will have somebody at some point asking us, why are we torturing ourselves ? My answer have always been.."Try it Urself, then U'll know".

I hope I've set some kinda example to my colleagues & also subordinates in the office at least. I've been with the same division for 6 years & everybody knows what I do after office hours, run twice a week & weights twice a week as well. It's been quite sometime that I've taken a sick leave & I've had ppl telling me I look younger than my age.

Right now I've got a few ppl with me at the gym, they came to me & asked for help on how to lose weight, etc. I've got one guy who weighs like 120kg, I advised him on his diet, asked him to workout at the gym & last week he told me he'd lost 5kg in 2 weeks... & he said right now he really enjoy going to the gym. Tht's really something U know...

This post has been edited by tenno: Jun 26 2012, 11:56 AM

This is from the SCKLM tracking

START 00:00:00 6:06:28 am --
15.5K 01:26:03 7:32:31 am 05:34
FINISH 01:58:35 8:05:02 am 05:49
Avg. Pace 05:38

This is my 10K splits from my Garmin
10K - 58:26.48 (5:51 avg), 159bpm, 88rpm
20K - 53:56.24 (5:24), 166bpm, 88rpm
1.23k - 6:12.17 (5:03), 171bpm, 89rpm

My race plan was
1st 10K@ 5:45-6:15
2nd 10K@5:30-5:45
Last stretch @5:15-5:30

So I ran my race according to plan, except for the last 1.23km becoz I was worried I won't get my sub-2hrs, which is a big thing for me becoz I've been trying & failing to get it for the past 3 years. I guess I could've run the 1st 10K a little bit faster but for the huge crowd, I only got clear in Jln Loke Yew, about 8-9K from the start. In Seremban I won't have this problem since the crowd is not too big.

I've set my mind to treat the race as 2 10K tempos.. I've ran 55-56min 10K tempos in training so I knew I could hold the pace. During the race, the KM markers was my checkpoint. Everytime I pass a marker after 15K, I'll see how I felt & if I could push the pace further. There was never a doubt in my mind that I could. This is the 1st race that I truly enjoy & felt good thruout, so good in fact that I almost forgot to take my gel @10K. Oh, the Surge chocolate tastes awful, to me at least... Gu is better.

I hope I can run faster in Seremban, I dun really care about my injury now, I guess it's here to stay.

What injury bro?

Also was wondering if you know anything about why my loose/excess skin seems to stay? Been running for two years and still skin is flabby like mad.

Hehehe...many old faces still here

Plantar fasciitis... since April last year...

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Added on June 26, 2012, 1:40 pmLong time no see...

This post has been edited by tenno: Jun 26 2012, 01:40 PM

try change shoe yo... modern running shoe with high arch might not suitable for you...

Noted. TQ.

ha! u! xD

I am typing now from my agony of post marathon pain zzz..
I do hope i can do sub 2:20 for my next seremban HM.. aim small xD
Chance is small as I have no break in between since PD triathlon sat, sun, then mon ~ fri (business trip to bkk), sat = shape night run, sunday Seremban HM..

Shape it's a saturday night run and Seremban HM will be the next morning, no idea how to recover for my next event.. don't think i will have enough time for recovery during my bangkok stay right after PD triathlon..

Yalorh...me lerh.....

Hi Tenno...


I am still doing my 10k...Not progressing at all but ain't complaining....

Haaa I downgraded to 5k only

whats a good training program for HM?
Looking to do 3-4 times a week of running.

Not easy to juggle time after naik pangkat to IBU.