19-12-2008

Finally resume 10k training....

5.00am - 6.00am : Running at Miri City
Distance : 10km
Time : 00:51:09

Oh... basically u can do it for 2 weeks.
2 weeks b4 : maintain same training, but reduced mileage to half.
1 week b4: reduce mileage and add more rest day. Rest for at least 2 days b4 the run.

For diet, supposed to eat less during tapering, cos u workout less... but i not really care....

run a bit can la. But i find totally rest 2 days b4 is better.
Eat less during 2 weeks tapering, but u can start carbo load 2-3 days b4 the race.

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Added on December 22, 2008, 1:37 pmStandard Charted KL MARATHON 2009
28 June 2009

http://pm1.blogspot.com/2008/12/standard-c...athon-28th.html

This post has been edited by toto4d: Dec 22 2008, 01:37 PM

Can do it on 17-Jan!!! I will arrive KLIA at 9.00am, then take train to KL sentral, be there around 9.45am. We could meet somewhere then u or someone fetch me there.

22-12-08

Diet:
07.50am : Fried Noodle + Egg
10.30am : 2 slice of plain wholemeal bread
12.20pm : Claypot Chicken Rice
3.50pm : Coffeebean Mocha Latte!
7.50pm : Steamed chicken with vege

Workout:
4.45pm - 5.45pm : Yoga

Woo... today follow a yoga class, the instructor dun care beginner... straight go for difficult pose... damn... tired but feel good.

Devil : Ok la, i just try to help. Ya, i am doing the GE 30k.

23-12-08

Diet:
08.00am : Bubur Babi + Bi Tan
10.00am : 2 slice of plain wholemeal bread
12.10pm : Chicken Fajitas
7.40pm : Steamed chicken with vege

Workout:
5.50pm - 6.20pm : Running at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : 00:23:37

Muscles still fatigue due to yoga, boh lat.....

25-12-08

6.05am - 8.20am : Xmas Running at Miri City
Distance : 20km
Time : 02:14:14

Pancit at 16k!..... anyway, feel go to have completed 20k, which i haven't done since SCSM....

Hahaha.... now still hang at 93kg-94kg.......

Hehe... i guess i am endo.
Yalo, diet have to be strict.... but ......

26-12-08

5.20pm - 6.00pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time = 00:28:58

27-12-08

9.30am - 12.00pm : Badminton


28-12-08
6.20am - 8.30am : Running at Miri City
Distance : 20km
Time : 02:07:01

Today no pancit, slow a bit from 10k to wait a fren Hehe, stamina on the way coming back...

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Added on December 28, 2008, 6:24 pm28-12-08

4.45pm - 5.30pm : Trekking at Canada Hill

This post has been edited by toto4d: Dec 28 2008, 06:24 PM

31-12-08

5.30pm - 6.00pm : Running at Bulatan Park
Distance : 5 x 800m = 4.0km
Time : 00:21:49

01-01-09

New Year Run!
5.50am - 8.00am : Running in Miri City
Distance : 20km
Time : 02:05:03

Looks like it's time to look at how i did on My Goals....

GOALS:
1. To be 85kg by December 2008, reducing body fat.
Hmm...... now still 94kg............. mission failed...

2. Able to perform half marathon by October 08.
Done!!!

3. Able to perform full marathon by 2009.
Done in 7th December 2008!!!!!

4. Better Body Shape
Hmmm...... little bit improvement la.....


GOALS for 2009:
1. To be able to complet full marathon sub-4:30.
2. To be 85kg by December 2009. Haha, same goal.
3. Better Body Shape.....
4. Visit TIBET

Heyy Yongbn,

Thanks to drop-by. Yeah, just work towards the goals!

d3vilzzz: the rest day on 2nd week is depend on u. If u feel running 5k at easy pace is easy run, then it can be ur training distance. Easy run mean after the run u still feel u could repeat the whole distance easily. If 10k is easy for u, no feel of fatigue for next day, then can be done oso.

The rest day placement is really up to u. But i might do so:
Sun : 10k
Mon : Rest
Tue : 5k
Wed : Rest
Thursday : 5k
Fri : Rest
Sat : Rest
Sun : Race

Honestly, recently i am not really keeping my running into any programme. Not because of any good reason, but just lack of self-discipline and lazy...
Anyway, hope u will have a good debut in the GE Run!

4-01-09
6.40pm - 8.00pm : Swimming
Learning freestyl, tired sia...

5-01-09
4.40pm - 5.40pm : Yoga

Haha, up to u, as long u feel comfortable and can feel fresh.

20k... For the pass 2 runs (Borneo and Penang), i brought 2 gels, take 1 at 10k, another 1 at 16k. Personally i would bring my hydration belt, carrying 2 small bottles. But it's up to u. Better at least bring a small bottle for early stage cos the water station might be crowded.

6-01-09

6.10pm - 6.30pm : Running at Bulatan Park
Distance : 5 x 800m = 4.0km
Time : 00:21:11