OMG, you r that fellow?
Ooo, try to train more lo. Do you feel difficult to complete your 7km in 1 hour?

Try following training plan:
Mon : Rest
Tue : 8km
Wed : 12km, slow
Thu : 8km
Fri : 10km at hilly area at steady pace
Sat : 5km easy run
Sun : 15-18km, slow

Do not need to push on the long distance day. Easy run mean easy run, you should not feel exhausted after the easy run.
If cant make the milleage, try to potong it to half.
Try to make this training for 4-5 weeks untill penang bridge run. Potong the milleage to half 1 week before the race.

This post has been edited by toto4d: Sep 22 2008, 09:58 PM

22-09-08

Diet:
7.05am : 1 glass of HL MIlk + 1 multivitamin + 1 fish oil+ 2 slices of Wholemeal Bread (choc + PB)
10.00am : Teh + Sandwich + Curry Pup
12.10pm : Mixed rice
3.10pm : Some Popia and Kue
7.05pm (post workout) : 1 glass of HL milk + 1 scoop of whey + 3 slices of wholemeal bread + 1 fish oil + 1 glucosamine
8.15pm : Steamed Chicken and Mixed Vege


Workout:
5.40pm - 6.45pm : Weight Training
Streching + 20 x Decline Bench Sit up

Deadlift:
15 x 70lbs
3 x 12 x 90lbs

Calves Raise:
20 x 45lbs
3 x 20 x 90lbs

Barbell Bent Over Row:
3 x 10 x 50lbs

Machine Lat Pull Down:
15 x 80lbs
2 x 10 x 100lbs

20 x Decline Bench Sit Up

11mins Bicycle

IC... i dun like to wear earphone, wind and sounds of car is natural music.
If you have a lot of energy but lazy to run for long, then run fast. Keep fast pace untill you cannot talk, maintain for 30-40mins.
Or can do interval training, fast run 400m, slow jog 100-200m, then go fast 400m again ...etc. Go to google for interval training of HIIT.
I am not doing HIIT, seems like too high intensity.

This post has been edited by toto4d: Sep 22 2008, 10:06 PM

Haha, i dunno the fastest way. Run more, rest properly, eat healthy food. Consume a lot of carbs for enery, enough protein to help recover.
You have any heart prob? I din ask you to sprint, just run untill u cannot talk smoothly, but the speed is some level which u can maintain for long, it's good enough. Dun have to sprint like mad.
You can get a HRM watch to monitor your heat rate if you worry, and consult your doctor on your heat condition.

No prob, thx for correction. Hehe, i just refer to the half marathon training plan.

Ops... thanks for summary. Hmm.. really look terrible ... somemore today i just took KFC dinner plate as lunch ...
hmm.. hopefully next week i wont eat much at indonesia...
Now just hang at 92-93kg, almost 1 month liao... next month must make it drop....

Haha, thanks for support.
Ok la, since today makan KFC, later have to do more than 8k...

23-09-08

Diet:
7.05am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc + PB) + 1 multivitamin + 1 fish oil
10.00am : Green Tea + 1.5 slices of wholemeal bread (Choc + PB)
12.30pm : KFC Dinner Plate
3.00pm : Green Tea + 1.5 slices of wholemeal bread (Choc + PB)
7.30pm : Rice with Fish, Vege and Taufu

Workout:
5.30pm - 6.30pm: Running at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 00:41:56
Average HR : 155

OMG... today did not meet target. Initially planned to run 10k.... but calf still very tired, tegang like kayu. Not sure is cause by yesterday seated calve raise or sunday long run. I think most likely is due to seated calve raise.... try to do some interval sprint, hoping to release the tension, but not much relieve.... Hopefully it will be ok by tomorrow.

Hehe... ya.. have to take rest. Tomorrow still will try to run a bit la. After tomorrow will travel to Java for 1 week, mean 1 week no run. Hehe, consider taper for the Borneo International Marathon lo.

This post has been edited by toto4d: Sep 23 2008, 10:25 PM

24-09-09

Today my calf still stiff.... tried to run, run 10mins oredi tegang like kayu.... bo bian, rest!

05-10-09

I am BACK!

Yesterday slept too late, so today dun have morning run......
Anyway, evening oso not long run, just some simple run. Although not long, but glad to find out that my shin no prob oredi. (Friday did some short run and found shin stiffness and pain, probally due to foot reflextology and javanese massage.)
I think this week wont run much, have to keep the leg fresh for the coming Borneo International Marathon.

Workout :
5.30pm - 6.15pm : Running at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 31.68mins.

06-10-08

Diet:
7.10am : 1 glass of HL MIlk + 1 multivitamin + 1 fish oil + 2 spoon of Oat
10.00am : Coffee + Fried Bee Hun + Curry Pup
12.50pm : Mixed Rice
3.00pm : Coffee + Fried Prawn + Popia
6.00pm : Coke + Fried Mee + Roti Canai + etc (Go to Malay Friend house for Raya visit ...)


Workout:
11.55pm - 12.30pm : Weight Training
Streching + 20 x Decline Bench Sit up

Drumbell Squad
15 x 30lbs
3 x 12 x 40lbs

Incline Bench Press *Smith Machine:
20 x 70lbs
3 x 15 x 100lbs

20 x Crunch


OMG... this week having training for whole week again... have to resist food ...... today din doing well, eat too much .....

07-10-08

Diet:
7.15am : 1 glass of HL MIlk + 2 slices of wholemeal bread (Choc + PB) + 1 multivitamin + 1 fish oil
10.00am : Coffee + Fried Bee Hun
12.00pm : Grilled Chicken + Lamb + Vege + Salad
3.00pm : Coffee + 3 Chicken Boxing
7.30pm : Mixed Fruit Juice + 2 Chapati

Workout:
5.50pm - 6.20pm: Running at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : 00:25:31
Average HR : 154

OMG... today a lot of coffee... difficult to keep eyes open for whole day class.....

BelowAverage,
Wth is this.... sometimes may be got la, but i very seldom feel like want to sleep. May be sometimes i feel like want to go for kfc instead of workout la.

Syd,
Hehe.. paiseh paiseh. This week try to control, but the class too tension la, have to eat something, else mentally exhausted...... Haha, i am not fast like rocket, i just run like a truck.

08-10-08

Diet:
7.15am : 1 glass of HL MIlk + 1 scoop of whey + 1 slices of wholemeal bread (Choc + PB) + 1 multivitamin + 1 fish oil
10.00am : Tea + Fried Bee Hun + Sandwich
12.00pm : Mixed Rice
3.00pm : Coffee + 2 cucur udang + 1 popia
7.20pm (post running) : 1 glass of HL Milk + 1 scoop of whey
8.10pm: Steamed Mixed Vege + Chicken

Workout:
5.40pm - 6.30pm: Easy Run at KRP
Distance : 13 x 500m = 6.5km
Time : 00:42:52

6.40pm - 7.00pm: Simple Weight Training
20 x Decline Bench Sit-up

Machine Lat-Pull Down
15 x 70lbs
3 x 10 x 100lbs

09-10-08

Diet:
7.30am : 1 glass of HL MIlk + 1 scoop of whey
10.00am : Tea + Fried Mee
12.00pm : Mixed Rice
3.00pm : Coffee + 3 Chicken Boxing
6.50pm (post running) : 1 glass of HL Milk + 1 scoop of whey + 2 slices of wholemeal Bread
Prepare to go for Company Dinner!


Workout:
5.40pm - 6.30pm: Easy Run at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : 00:27:43

3 days to go before Borneo Internation Marathon!! Quite excited to debut for Half Marathon!
Hehe, btw, today start CARBO-LOADING!

10-10-08

Today Theme : Carbo-Loading

Diet:
7.20am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of Wholemeal Bread (PB)
10.00am : Tea + a lot of Fried Mee
12.10pm : Mixed Rice + Coffee
4.30pm : 2 x Wafer Cake
5.30pm : 1 cup of Corn
8.00pm : 1L of Soya + 2 bowl of Kolok Mee + 1/4 Chicken
9.00pm : Some Watermelon

Haha, today just MAKAN.

12-10-08

Completed Half Marathon at Borneo International Marathon at 02:05:47

13-10-08

Recovering Jog at evening:
Distance : 5 x 800m = 4.0km
Time : 26:38:47

Today gatal to try out my NB1062, also to help the recovery of my legs after yesterday's run. Glad to know my legs still ok after yesterday run, start jog slowly, after 3 lap then can go at normal pace liao. Hopefully tomorrow is fine also.

NB1062 is not a fancy shoe, dummy look macam bata yang tebal. However, the cushion is quite nice. Even though today i din whack it as i just do very slow jog, but i can feel the cushion is very good, absorbing impact similiar to H10, but the cushion is not really responsive. It's fine anyway, i am using it as trainer. Tomorrow will try do some fast run, then can know whether it fit better to my high arch foot.

14-10-08

Diet:
7.00am : 1 glass of Fresh MIlk + 2 slices of wholemeal bread (Choc + PB) + 1 multivitamin + 1 fish oil
10.00am : Green Tea + 1.5 Slices of Wholemeal Bread
12.10pm : Mango Yogurt Drink + Fish Kueh Tiaw Soup
3.00pm : 1.5 Slices of Wholemeal Bread
7.00pm : Rice + Asam Soup Fish + Sayur + Eggs

Workout:
5.40pm - 6.20pm: Running at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 00:33:17

Today the road was wet, quite slippery for NB1062.....