Devil: Now i feel my legs is ok to run everyday, no feel pain, but i always have rest day on the legs on monday, to avoid too much impact on the legs. Also will only do easy run the day b4 long run. Whenever i feel the legs was too tired, i rest lo.
Hehe, feel free to use my journal, but honestly, i am not train in a well-discipline way.

09-11-08

4.00pm - 6.00pm : Running under bloody hot sun in MIri.

Distance : around 18km (potong 2km including 2 hills from 20km route)
Time : 01:54:21

Today not run well. Vomitted at 6km mark, then boh lat, only jog slowly all the way..... and shortcut to skip the 2 hills... Mostly likely bcos of pringles at 3pm, and not resting well for past few days...

18km and u cont even though u puked? FANTASTICA!

Lolz, i have to finish it, anyway after the vomit, i felt better, although no energy to push, still managed to run like snails.
NExt sunday is Penang Bridge Marathon!!!!

10-11-08

Diet:
07.45am : Some Bread + Coffee
10.00am : Green Tea + Green Tea Bread
12.20pm : Buffet Lunch (salad + mixed rice)
07.00pm : 300ml of HL Milk + 1 scoop of whey
07.30pm : Mee + Dumpling
08.30pm : 1 glass of Soya

Workout:
5.40pm - 6.30pm : Weight Training

Streching + 30 x Decline Bench Sit Up

Smith Machine Incline Bench Press:
2 x 12 x 90lbs
10 x 90lbs

Barbell Bench Press:
3 x 10 x 70lbs

20 x Bicycle Crunch

5mins Bicycle

11-11-08

Diet:
7.00am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread
12.00pm : Vegetarian Mixed Rice
3.00pm : Garlic Cheese Bread
7.15pm : 1 glass of HL MIlk + 3 slices of wholemeal bread

Workout:
5.40pm - 6.10pm : Running at Bulation Park (Interval Run)
Distance : 5 x 800m = 4.0km
Time : 00:21:10

Ok la, today start taper for 25km on sunday!

heHe..hw do u feel abt the upcoming marathon

I thought you're living in Sarawak ? You go all the way to Penang just to join the Marathon ?

Devil : Hehe, dunno, i feel i will be ok for that. Anyway, i am doing 25km, not full.

JustForFun: Eh? 1st time c u here. I am living in Sarawak, but I from Kedah, so still make sense to balik kampung sambil lari.

Finished the Penang Bridge Marathon (half marathon) in satisfying time!

Official Distance : 25km
Time : around 02:18

Today generally having good feeling and control all the way, then turbo from final 3km. siok!

congrats!!!

THX!

Initially plan to have recovery run at the evening, but cancelled becos discussion with colleagues going non-stop...
Plan to do it tomorrow morning then, hopefully can wake up la.

19-11-08

Diet:
7.05am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of Wholemeal bread + 1 multi-vitamin + 1 fish oil
10.00am : 1 cup of coffee + 1.5 slices of wholemeal bread
12.50pm : Carrot Milk + Nasi Goreng Pattaya
3.00pm : 1 cup of coffee + 1.5 slices of wholemeal bread
6.30pm (post running) : Powerbar Recovery Drink
7.00pm : Mee Goreng

Workout:
11.55am - 12.30pm : Weight Training
30 x Decline Bench Sit-up

Barbell Deadlift
3 x 20 x 50lbs

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

40 x Bicycle Crunch

6.00pm - 6.20pm : Recovery Run at Bulatan Park
Distance : 4 x 800m = 3.2km
TIme : 00:19:11

This morning woke up early but hujan, cancel morning run. Evening run kena side stitch, stop early.... ^%&^^$$^

21-11-08

Rain, no run.

22-11-08

Diet:
Lazy update, highlight : Japanese Food at Lunch Having Unagi Rice!

Workout:
5.00am - 6.00am : Running at Miri City
Distance : 10km
Time : 00:47:47!

5.20pm - 6.10pm : Trekking at Canada Hills

Lolz, today ran fastest lap for the Miri City 10km loop, just few minutes improvement from the previous but satisfied enough.

WAH PIANG! Faster than my PB. Ada challenger liao. Well done!

Lolz, totally flat course ma. also got another sifu pushing from behind.

22-11-08

Nothing much, morning played 2hrs of badminton. Then dinner carbo-load at KFC.....
Dinner : 1 glass of Mango Juice + 1 Spicy Chicken Breast + 1 garden salad + 1 Large Mash Potato

Plan to do 30km at tomorrow morning, will it be done?

23-11-08

6.15am - 8.30am : Running at Miri City
Distance : 20km
Time : 02:09:53

Hitted by foot pain at outward left foot at 10k, possible caused by the run at Penang Bridge... Can't go faster as the foot cry with every stride... so only made 20km instead of planned 30km....

Hopefully will be fine by 7-dec for SG Run....

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Added on November 23, 2008, 4:31 pmThe pain is caused by over use of the plantar fascia, not big deal.

This post has been edited by toto4d: Nov 23 2008, 04:31 PM

26-11-08

Diet:
Lazy Update.... dinner : Pork Knuckle! (to cure plantar fasciitis?!)

Workout:
5.45pm - 6.15pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 00:29:13

LOL! Today run without pain!
Rested few days oredi, since sunday run. Now Plantar fasciitis pain oredi subsided, but sure just because the inflamation gone.. Hopefully will be fine later.