Thx m8.

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Added on January 27, 2009, 6:21 pmThx man, Wow Good timing. About 3.5mins per km.

For me, im still at 5min per km on average. During the 1-month of maintaining the 10km, hopefully my speed would improve.


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This post has been edited by lionheart8888: Jan 28 2009, 08:46 PM

I found a really good website.
Hope this helps.
http://completerunning.com/archives/2006/0...r-running-tips/

28 Jan: 9km (Status: Completed 9.1km)
Comment: YEAH!!!! Eagerly anticipating 30 Jan!!!
Wow, I realized something new today. Something that did not even happen in the previous runs.
I finished running at 7.00pm. Came back to take a shower at 7.30pm. changed and ate dinner at 8pm while watching the news. (still laughing about the BN cross-over). anyway, at 8.30pm now (about 1 hour and 30 mins after completing the run) .....i am STILL SWEATING??????????

I think the 9km run KICKED my metabolism into HIGH-GEAR. Normally, i stop sweating after 15-30 mins, but 1 1/2 hours? Woaahh.
I think i will take a 2nd shower.

PS: I sprinted at the last lap.

This post has been edited by lionheart8888: Jan 28 2009, 09:13 PM

Keep this up and you'll beat the Kenyans. lol

hahaha.... (that really cracked me up)


Hmm...
...i really wished it was the 30th now. The suspense is killing me.
Anyway, i plan to clock my time, and chart the progress over a 1-month period. As they say "if you can't measure it, you can't manage it".

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Added on January 29, 2009, 1:20 am

For those doing cardio, I would like to share a really good website that counts the amount of calories u burn (taking into consideration your weight, height, age, gender, type of activity, intensity, duration, and etc blah).

Not bad.
http://www.mapmyrun.com/calculate_calories

This post has been edited by lionheart8888: Jan 29 2009, 01:26 AM

Where will u be running on the 30th of January?

just out of curiosity. When running such a long distance, what usually occupies your mind
is it blank? do u get bored?

what type of music do u play on ur mp3 while running?

KLCC park. Coz it has distance markers.

The 1st reason is so that I can be sure that is it exactly 10km.
As one lap around KLCC = 1.3km, Thus i will be running 7 laps + 900metres.
[(7 laps x 1.3km) + (0.9)] = 10km

The 2nd reason is so that i can 'benchmark' the time i take to run a 10km. So that when i train running 10km over the next 4 weeks, i can track any improvements in terms of speed.

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Added on January 29, 2009, 2:33 pmlol? Well, i usually spend alot of time looking at my stopwatch, coz i have already benchmarked my best running speed each km. So each km, i try my best to beat my best record. So, to answer the question, what is on my mind i guess is "man, im gonna beat this record!!!".
That way, it DOES NOT GET BORING when running a long distance. BECAUSE we are attempting to BEAT SOMETHING each km. (if u dun measure the time u run per 1km, 2km, 3km, etc, you will never be motivated to make improvements)


Hmm...I actually don't run with an mp3, coz there are sometimes ppl riding bicycles in the park. So i need to keep my sense of hearing at tip top condition to avert from danger..

This post has been edited by lionheart8888: Jan 29 2009, 02:37 PM

Awesome. We can run together on Monday I work near KLCC

Monday? you mean on the 2nd of Feb?

Dang. Make it Tuesday then

I wont be able to keep up with you though. Doing 8min/km

wow, just curious.. on ur profile it says
My running schedule :
12th Oct - New Balance Klang Pacers 12k
19th Oct - Mizuno 10k

so, u planning to enter a race in october? (is it Oct 2008 or 2009?)
Not bad... ive never entered/planned to enter any race what so ever .
How long have u been running 10km?

This post has been edited by lionheart8888: Jan 29 2009, 03:46 PM

That was in 2008

10km? A lil over a year. Just finished a 20km race 2 weeks ago

Can run non-stop but slow lah

Wow, ...running 10km for more than a year. Congrats.
Well done on the 20km too.

Nah, dun worry, different people have different goals when running. Sometimes speed is not the only priority. Health and endurance may also be important. And in your case, im sure you have both.
Like for example, i am running the 10km mainly to build endurance for taking up martial arts later, and not really for any contest. (i used to take martial arts for about 4 years, then i stopped when i entered university, which was bout 8 years back). I remember the sifu would make us run laps and laps around his neighbourhood. haha (ahhh... the good old days).
Come to think of it, i remember him making us do push-ups with our bare knuckes on hard gravel roads. Normally its okay, but on sunny days the friction sometimes makes ur knuckles bleed. (plus a multitude of any other Strength Training activities he could conjure up, e.g. squats a.ka. those kungfu style with barrels of water/weights). He said it was good training to toughen us up. Then, after all the cardio + strength training was over, we then had to fight each other with the balance stamina we had left..

This post has been edited by lionheart8888: Jan 30 2009, 03:21 AM

i think u shud try entering a race. It would be good for motivation. What do u think?

YEAH!!! Completed 10km.
That marks the end of my 10-day CrashCourse. lol.

Hmm.. in all honesty, i do admit i was a bit dissapointed with the speed. Maybe it was due to the fatigue, but no matter how hard i pushed myself, i was NOT able to maintain my regular 5min per km pace. Sigh.
However, as usual, i did try my best to Sprint at the last lap (to gauge how much 'balance stamina' i had left after running non-stop for 9km).

Below are the stats, (which i will set as a benchmark, for me to IMPROVE) over the next 4 weeks.

Laps:..........Minutes per km:..........TOTAL:
1km................ 5:10 ......................... 5.10
2km................ 6:04 ........................ 11.14
3km ............... 6:22 ........................ 17.36
4km ............... 6:93 ........................ 24.29
5km ............... 7:15 ........................ 31.44
6km ............... 7:10 ........................ 38.54
7km ............... 7:47 ........................ 46.01
8km ............... 7:42 ..........................53.43
9km ............... 7:58 ........................1 hour 1 min
10km ........ 5:41 ....................1hour 6mins 42secs (Note: at the last lap, i pushed myself to run as fast as possible to test how much"balance stamina" i could dish out) I'm glad i ended stronger @ 5.41.

PS: No panting/ no heavy breathing/ no exhaustion what so ever after the run.
Breathing was close to normal.

PSS: Enough endurance to run another + 2-3 km i think. But not going to lol.

PSSS: no ache, no injury, no cramp, no stitches whatsoever.



*ahem* Yeah, on to the next phase of my training program.


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New Goal: To maintain/run 10km over a 4 week period.

Purpose:
(1) To permanently season my body at 10km. So that 10km will be my default running distance.
(2) To improve running speed
(3) To prepare myself for the next phase... (coming soon)

YEAH!!!!!!!!!!!!!!!!!!!!!! The 10-day Crash-Course has ended.....


Hmm.... see first la.. haha..
Maybe in 4-weeks time (when i have FULLY SEASONED myself to run the 10km) may be a better time to decide. coz for the time being, i don't plan to.
..lol

This post has been edited by lionheart8888: Jan 30 2009, 04:53 PM

Congrats on achieving 10km bro!
Goes to show that u can do what ever u want to as long as you're dedicated..
What's next?

Thx mate. And thanks very much for the support.

Next phase:
1 Feb - 1 Mar : 10km runs (for an entire month) (routine: day1 run, day 2 rest, day 3 run, etc)

1 Mar: Now that my body is seasoned at 10km, (1) I will still maintain the 10km run as usual, but add on another routine. Strength training with weights.

This post has been edited by lionheart8888: Jan 30 2009, 05:01 PM

Respect to you bro. May you achieve your goals in due time

Thx m8. Thank you for your support .
I really appreciate it.


A bit embarrassed to say this, but I Guess i was too fed-up with being a couch-potato for far too long, until the pent-up frustration/dissapointment made me push myself this far.. haha

This post has been edited by lionheart8888: Jan 31 2009, 12:22 PM