27-11-08

Diet:
7.15am : 1 glass of HL MIlk + 2 slices of wholemeal bread
10.00am : 2 Curry Pup
12.20pm : Clay Pot Lou Shu Fan
3.00pm : some snacks
8.00pm : 1 glass of HL Milk + 4 slices of wholemeal bread + salad

Workout:
6.00pm - 6.40pm : Running at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 00:35:42

This post has been edited by toto4d: Nov 27 2008, 08:13 PM

28-11-08

Diet:
Lazy update details.... lunch BAK KUT TEH......

Workout:
6.00pm - 6.30pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 00:26:40

29-11-08

9.30am - 11.30am : Badminton

5.40pm - 6.10pm : Running at Bulatan Park (interval training)

Distance : 7 x 800m = 5.6km
Time : 00:31:02
Split : 4:47' / 4:19' / 3:08'/ 5:01' / 3:11' / 5:06' / 5:27'

30-11-08

No run, just trekking/hiking 1 hour.

1-12-08
Swimming 10laps.... still cannot swim smoothly.

These few days din take fast food, control......

tapering edi ....

o ya..me 1 2 ask...hw do u feel like after resting den nxt day run? i feel so so sluggish..hv to push real hard to get a good time and to complete the run hhmmmmm

eg.
sat -lsd
sun -rest
mon -5k

me oso 1 2 ask me diet kinda sux..me need to mkn like erm norm lunch (rice, vege, meat)?? coz sumtimes i feel no power to run like must push..i push oso coz 1 2 improve timing..

Breakfast:
char siew pau, bread, hot dog... carbo stuff i guess

Lunch:
i graze through da day with biscuits n buns n milo
(4 packets, inside 4 slices of biscuits 1/4 size of ur palm) and like buns (2 normally mebbe like choco bun or apple bun )

Dinner:
i eat proper dinner with vege, meat, rice


Ps. ur 10km though all flat ground is mad 40+ mins..wahsai hw to see u punya backside la..

This post has been edited by d3vilzzzz: Dec 2 2008, 07:27 PM

Haha, if feel sluggish after resting, that mean the run is b4 is really kao kao and the resting not enough. If i do 20k on Sunday, monday rest, tuesday usually a bit sluggish, so i just do easy run on tuesday to recover.

I think lunch is important, cannot skip. Oso better if u have some small meals between bfast n lunch, and tea break. I find carbs intake is important if want to hard run. So usually i take some bread at 3pm, if i were to run around 5.30pm. But morning run i lazy wake up early to eat, so carbs taken on previous day dinner

Avoid fat and oily stuff if want to run fast.

Slowly build up ur endurance, then baru focus timing lo. U have plenty of time to improve it.

2-12-08

Running at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : 00:26:12

i tink my first run of da week suppose to be easy run..but den kik sim if timing like not nice

i guess i better start eating more ...o ya is there such thing as recovery food?

thanks for advice realli appreciate it

This post has been edited by d3vilzzzz: Dec 2 2008, 09:31 PM

Hehe, easy run is easy run, timing for reference only.

Yes. for post long run, you could take Endurox or PowerBar Recovery Drink (google or go to get at GNC.)
Normally to make the recovery faster, i do drink protein shake (milk + whey).

i guess hv to take things ez for me first run of the week

ya..i knw wat u mean by endurox and the power bar recovery drink..dey oso hv the power bar recovery bar, is dat okies?
milk + whey...expensive?

Ooo... i never tried the bar, should be ok, just $$$ matter.
Hmm milk + whey ok la, not too bad.. get ON 100%, can be used for few months. But fresh milk or HL milk a bit costly lo.

haihz..alwiz abt the $$ keke

what is the cheapest alternative?

Hmm... train slowly lo, and keep ur meal clean and nice with protein source.

03-12-08

6.00pm - 6.30pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 00:31:17

Today just do some slow jog. Will start rest today, till the run on Sunday 5.30am. Hopefully will be doing well.

HeHe, okies :nods: thanks

Done the SG Marathon!
Having a painful run due to muscle cramp and run out of energy! Anyway, happy to have finish it!

Distance : 42.195km
Time : 5:13:36

10-12-08

Diet:
07.10am : 1 glass of HL Milk + Some Bread + 1 multi-vitamin + 1 fish oil
11.00am : 2 x croissant sandwich
12.15pm : Buttermilk Chicken RIce + Egg
3.30pm : Wholemeal Bread
6.50pm : 1 glass of HL Milk + 1 scoop of whey + 1 glucosamine
8.00pm : Makan Besar (Rice + Prawn + Pork Knuckle + Sotong + Vege + Taufu + Yam Basket)

Workout:
5.15pm - 5.30pm : Swimming .... *Stop cause too much ppl in swimming pool...

5.40pm - 6.20pm : Weight Training

30 x Decline Bench Sit-up

Barbell Bench Press
15 x 50lbs
10 x 50lbs
2 x 10 x 70lbs
10 x 90lbs
8 x 90lbs

Drumbell Flying
3 x 8 x 20lbs

Drumbell Squat
2 x 15 x 20lbs

Barbell Shrug
3 x 20 x 90lbs

40 x Bicycle Crunch

Today resume workout.... macam makan banyak sangat....

11-12-08

Raining, eat only, no workout......

Tomorrow can wake up early to run?

12-12-08

Diet:
7.30am : Bubur Babi + Telur Ayam + Bi Tan, Teh C
12.10pm : Pan Mee Besar + 2 kuih
7.20pm : KFC DINNER PLATE!
8.00pm : 1 x Grande Mocha !

Workout:
5.30pm - 6.00pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 00:28:52

Yeah! Today resume running since SG Marathon! Run with my 2XU tight, quite nice, although not really feel the compression power, but at least nice to wear and not hot.
Also finally having my KFC, after long starving since 2 weeks ago.

hi toto..

sorry to disturb u again..me 1 2 ask when u run distances like 8km, 10km or more do u bring water with u to run?

wat abt in competitions?

thanks