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....

Hows your body weight now after running for so long ?

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

lol ... What's your somatype ( endo ? )

If you're endo better be strict on your diet ... if you don't, no matter how much you run you won't reach your goal ... You've been doing quite a lot of cardio isn't it ?

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

Hello toto4d,
It's good to have goals. Looks to me you are doing quite a lot of cardio. May all your wishes come true in year 2009. I am sure with dedication and hard-work, you will achieve your goals. Be patient and keep up the good work. Cheers.

Heyy Yongbn,

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

Good Luck Mr. Toto..i m sure u can achieve ALL ur goals

Me have ques..me have started to taper, cutting all distances by half but thats for the first week..wat abt me 2nd week? u asked for me to take more rest days..but erm..wat abt the days i dun rest? how far a distance shud i run?

This post has been edited by d3vilzzzz: Jan 5 2009, 06:14 AM

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

But despite nt following any programme your running is still cinya kau lat
I think I'll go for,

Mon:Rest
Tues:11km
Wed:HIIT -short
Thurs:6km
Fri:Rest
Sat:1 x Runners Malaysia Lake Gardens small lap
Sun:RACE

Besides that me oso 1 2 ask..for me 20k..advisable to bring water bottle? gel? if yes..hw many?

thanks

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

thanks
realli realli appreciate all the advice..nite before me sleep kau kau i scared to take to many rest days as scared me legs feel lazy hehe

yes me definitely getting a hydration belt but me wuz thinking get like the one with 1 bottle and 1 gel but looking at ur recomendation...hmm... i'll consider the 2 bottle 1 considering the bottles that come with the belts are rather small..
what is it like eating the gel? i hv read runners' blog must dwn sum water with it and it like take 15mins + before it has effect?

thanks

This post has been edited by d3vilzzzz: Jan 6 2009, 10:14 PM