Hi guys, i wanted to add some hill/elevation through my run. is there any place in KL that is within 1km from LRT/MRT station. i heard about bukit tunku but i have no idea on how to go there

if you wanna train for FM, LSD is a must .. longer the better (in term of training hours.)

i see. i wanted to increase my endurance for FM and training on flat grounds is different compared to the actual run as normally there's a lot of flyover and sometimes small hills. would stair running give the same benefit?

How was the run in Putrajaya ?

You took the 40 km or 10 km run ?

hmm.. average running ~21km per week, trouble mentioned here is referring to injuries related to leg?

hey guys, plan to start running back, weighing ~90kg, wanna get a proper running shoes, any recommended? tq

Hmm.. on the topic of apps, anyone have any ideas for interval timer to tell us when to walk and when to run? Im using endomondo atm and the interval function is just weird. Thinking to try galloway method for my 1st FM and looking for apps that can simply alert me every 5 minutes or so.

Ah great thanks. You also use intervals when running?

I see. Do you do like, fixed intervals like 5 min run 5 min walk all the way or do you change it (increase or decrease) along the way?

twincity this weekend is my first FM. So ganjiong. i plan to do just that, 5 min run then 5 min walk along the way. any suggestion on good interval?

Hmm it said 60/30 is the recommended interval for FM based on my pace.

So in the interval timer you just set the work/rest intervals and put the sets on an absurdly high number?

lol dont really have a plan. just squeeze in a bit of run here and there.

nowadays usually have about 4-5 set of 3.5km runs per week during commute.

i ran about 4 HMs (3 hours ++) to date i and i oso joined a couple of 20km obstacle races.

usually just dive in lidat. now trying FM 1st time only a bit nervous and started to think of ways to prepare.

How bout u?

FYR
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Managed to finish my first FM yesterday in one piece. Using walk/run really helped and the app does the job so thanks for the suggestion lybdh! Anybody know where can get photos for twincity?

hi guys,

i am new to running, beside ruining for my 4km and 1500m during my school time (which is 20 years ago, now 35 years old)
Currently am training (no previous race experience) for half marathon (SCKLM) that held on this April 2018 for almost 4 weeks

been doing 2 run a week
one short 3km run during weekday and one long run during weekend (best performance is 12km)
for long run, i am doing run walk. i will walk for 1~2min every 2km.

I also been lifting weight 2~3 time a week but since i introduce my running training in to my schedule
i have recovery problem specially after the long run or after my heavy lifting week

below is my new program schedule:
wakeup at 6am, start 6:30am and complete workout at 7:30am and go work at 8am
I reach home at 8pm and i need to take care of my baby, therefore no workout after work

Mon - Rest
Tue - Weight (compound movement - pushup and deadlift)
Wed - Weight (compound movement - push and pull)
Thu - Run (3km)
Fri - Weight (Squat & accessories)
Sat - Rest
Sun - Long Run (Aiming 10km and about)

the problem happen last Sunday, when i fail my long run at 4.5km and feel like my body is breaking apart.
Previously i been doing 8km (1st week), 10km (2nd week) & 12km (3rd week)
my body have so much pain from neck to my lower back after the 4.5km run and i still can feel the pain today at my lower back.

i suspect is my heavy squat on last Friday

my question, is this the sign of over training or just a phase that i need to go through to get my body adapt to this new schedule. 
Thanks for reading and hopefully sifu here can give some advise

i just wear those chapalang brand ,since i also joined those obstacle race i wouldnt want those expansive comp pants to tear, right?

i have been using tesla brand comp attire

on the effect? personally i dont feel any difference

new SCKLM FM route approximately 2 km got water station.

apart from lack of training, my concern now malas nk collect race kit. they estimate saturday morning need to que for 30 minutes. 

Did my first 2 hour long super slow run today. Not tired at all but my feet hurt. How to prevent the pain at the bottom of the feet after a period of time walking/running? U know the type of foot pain u feel after long hours shopping or travelling? Yeah that pain...if unable to overcome that then can kiss any marathon hopes goodbye regardless of how fit one can be.

How fast u run bro. Im doing pace 9min/km. Lol.

Yup maybe I jumped too soon. I've never ran longer than 90minutes. But hopefully with rest, I'll be able to repeat the 2 hour run next weekend and proceed to 3 hour run a couple weekends later. The Perlis event is on 5th May.