Running Throughout 2010

my first race that sparked the burning desire to complete my first half marathon!!!

HAPPY NEW YEAR.. 2010 has been a good year with me completing my first half marathon @ Penang Bridge International Marathon.. here are some of my key achievements throughout 2010:

- First Half Marathon: Penang Bridge International Marathon in 2:56:34
- First Running Shoe (Adistar Ride) used for 332.7k
- Total Mileage Ran: 558.6k (10.7k/ week- average)
- Number of Race Entered/ Distance: 5nos/ 49k
- Number of Charity Run/ Distance: 1no./ 5k
- Blood Test measurements within range: All
- Previous vs Current Weight (kg): 78 vs 69

muhaimin rahim (｀-´)>

Larian Gemilang 11

Date/ Time: 22 January 2011/ 6:30am

Venue: Kolej Kediaman Ke-12 Universiti Malaya
Distance: 1ok
Register here..

Note: i have registered for this event.. hope to do a 6.5min/km pace and finish the 10k in 1:05..

muhaimin rahim (｀-´)>

My 2010 Achievement; Health wise..

my maiden race.. really looked out of breath eh.. hehe.. picture credit to saz..

its been a year of running and i have gone through a lot.. reading other fellow blog runners and magazines on running sure did much to help me motivate throughout the 2010.. reasons for me to start running was quiet vague at the moment (lupa lah).. wait, wait.. now i remember.. it was all for health reason..

let yesterday be history and live in the current now.. Alhamdulillah now i am healthier physically.. confirming my claims was my recent blood test.. all were within the limits of a health person.. yeay!!

hopefully you readers would also try out running.. its a cheap way of gaining a better health compared to other sports.. in due time, you'll reap the benefits.. mine took a year..

muhaimin rahim (｀-´)>

Energizer Night Race 2011

Date/ Time: 16 April 2011/ 7:40pm
Venue: Sepang International Circuit (SIC)
Distance: 24k, 21k, 11k, 5.5k
Register here..

Note: i have registered for the 21k.. see you there..

muhaimin rahim (｀-´)>

Wishing Readers a Happy Long Weekend

this pic was taken during Terry Fox Run KL 2010.. thanks saz for the pic..

i will be taking a few days off to rest during this long weekend.. going back to my hometown, ipoh.. to all readers, i wish you a best of health and take a break once in a while.. after all, our sacrifices are only made possible with the sacrifice of others.. luv you hunny and muhsin..

muhaimin rahim (｀-´)>

Malakoff KL Run; 19Dec'10- 12km

Picture credit to bum (first from the left)

Picture credit to athlete's circle FB..

this is my fifth (5th) and final race for 2010.. after this race my next race will be in one (1) month time.. which is next year.. this race will be my warm-up for 2011 which i know will be better than 2010..

my preparations:

• up to the race, 1 have ran a total distance of 509.6k since Jan10..
• changed my shoe once (using adidas supernova glide2 now)..
• started taking electrolytes fluids during and after trainings..
• purchased new shoe lace (because i often have to re-tie my shoe lace during runs)..
• got myself a footpod (bought @ athlete's circle, Jaya1 PJ)..
• used fuel belt during trainings (also bought @ athlete's circle, Jaya1 PJ)..

my race summary:
drove to mount kiara from bukit jalil took about 30mins.. parked my car in front of a mamak stall in desa sri hartamas.. took the shuttle bus (provided by organisers) to the starting line.. arrived there around 20mins before race start.. warmed up 10mins before start race.. drank a few sips of gatorade.. slowly place myself in the mid pack just a few minutes before flag-off.. we were all flagged-off at 7:10am after the womens open category.. i was only able to run after 2mins.. the first 1k was a up hill run.. i realised i will be running hills after hills for 12k.. wished i had did some hill trainings prior to this race.. well, all guilt was not the way to approach this race, i told myself.. so, i started slow and plan to finish strong.. i sticked to the start slow up until 6k.. until which i stated to pace faster.. maintained until 10k before i started to push myself hardest.. managed to peak my pace @ 5.15min/km and finish the race in 1h19min..

lesson learn:

• do hill runs at least one a week to build strength..
• train to push myself harder during trainings..
• register early for any future race..

finally:

• i was quite happy after completing this race..
• got to see the beautiful houses @ mount kiara..
• condition my mental strength to stick with my race plan (pace, fuel ration, etc)..

News on the race:

• mylaunchpad
• bernama
• mstar
• Berita harian
  

Blogspot review:

• joe liew y. l.
• Armin Baniaz Pahamin
• cap ayam runners
• chao's chaos
• miss JeweLz

Malakoff KL Run 2011 Results here..

My Malakoff 12k Result

• Mens Open Position : 647/989
• 4.3km Split : 31:54.9
• 8.8km Split : 1:03:42.0
• Time : 1:21:14.5
• Average Pace : 6.75min/km
  

muhaimin rahim (｀-´)>

p/s: i will upload more pics once i have them..

Running in the Rain

how do i look after 10k run in the rain???

since i started training, never have i tried training in the rain.. so, yesterday, i decided to give it a try.. packed my endurance & recovery fluids and out i was running in the rain.. it was cold for the first 5k.. then i could feel running was easy for the last 5k.. the other thing i tried was to focus my run only 9 feet in front and not further.. it actually made me think more of my stride than how far more i need to go.. later i will try this focusing only 9feet in front of me in my longer runs..

ops, by the way, i could not train using my ipod.. somehow, listening to music disrupts my tempo.. so anyone interested in my ipod? ipod nano..

Training W48-W52 (Dec 2010)

Week: Distance/ Ave HR
W48: 17.2km/ 160-167bpm
W49: 12.7km/ 149-155bpm
W50: 23.15km/ 154-156bpm (malakoff kl run)
W51: 18km/ 133- 165bpm
W52: 19km/ 153- 160bpm
Total: 90.05km/ 149-167bpm

What Does Personal Best (PB) Mean

my PBIM'10 21k timing.. hopefully i will do better in my next 21k..

have your ever ask yourself what personal best (pb) actually mean? to me means that i have improved my timing.. thus means i am getting fitter by comparison with my old self..

how long does a PB remains a PB? generally a PB is a PB for 6months.. any time longer then that is history.. was.. in the past.. no more now.. therefore, you need to a record your new PB even though it is slower than the one 6months ago.. by doing so, you actually put your fitness always at its best..

this month i have seven (7) PB:
3km: 16min 15sec - 6.42min/km
4km: 21min 50sec - 5.46min/km
5km: 26min 50sec - 5.37min/km
6km: 37min 30sec - 6.25min/km
8km: 57min 00sec - 7.13min/km
21km: 2hr 56min 50sec - 8.42min/km

the only PB that is not my current PB is
7km: 49min 40sec - 7.09min/km

My FIRST Half Marathon; Penang Bridge International Marathon 2010

waiting for my movie to start..

few hours before my run..

guessing where we stayed?

try eating here.. the food was nice..

a day before PBIM somewhere near Queensbay mall

my second day training @ my hometown Ipoh

my fist day training after 5days rest..

It has been 11 months after i first set my sight on my first half marathon and doing it last weekend!! I am ecstatic over my achievement.. Yup, some may say 'its no big deal'.. To me 'it is a big deal!!' Hehe.. Now, lets me recall what i did the week before..

The week leading to PBIM..
It has been five (5) days after i injured my knee and ankle.. i really felt that i need to do some training to see if i have heal myself in time for my maiden 21km run.. So i ran 5km a day after Raya Haji.. Luckily there was no aching either during nor after my training.. Fuh, it was a real relief.. i would not want to 'Not Run' after preparing for such 11 months.. Since, i felt good after my first training, i ran the next day again 5km.. that time, i felt a slight sharp pain on my left ankle.. maybe it was the back to back training that caused the pain..

My Maiden 21km Run..
Drove to Penang a day earlier before the run to make sure i have all preparations ready. eg:
1. know where to park my car
2. know where is the starting line
3. know where is the toilet
4. get excited early!!!

I tried to get some sleep during the day but was unable to do any.. i was too excited i guess!! hehe.. the following was what i did before my run:
1. Parked beside the road (got fined RM100 for it!!)
2. Watched Harry Potter @ TGV which ended at 1215am..
3. Relocated my car into a designated carpark (should have done this earlier and save the RM100 parking ticket!!)
4. Tried to get some rest inside the car
5. Drank some liquids 1hr before my run
6. Warm up 1hr before (which was too early)

Around 230am, i started queuing somewhere in the middle of thousands HM (Half Marathoners).. so we waited about 30mins before running.. it took me 2mins to cross the starting line and another 2mins before i could start running..i was really surprised with the number of HM.. there was around 5k of HM!! Slowly i paced myself to my usual pace for 7km.. somehow i slowed my pace from 7km onwards.. even the gradual slope of the bridge was not helping my pace.. imagine if the slope was greater?!!!

Well, at 11km everything looks good until the heavy rain took us all for a surprise.. it was cold and painful to the face as we were running against the rain.. my pace slowed fro 7mins/km to 10mins/km.. with cold feet and heavy shoes, i struggled to maintain my running stride for the next 4km..

The remaining last 6km was all too hard for me.. with no more fluids that brought along, my run got worst.. from running slow to walking.. (should have bought more of those energy gels).. Finished my run in 2hrs 56mins!! luckily my toes didnt have any blisters..

My Average Pace
0km to 5km: 7.51min/km
0km to 10 km: 7.27min/km
0km to 15km: 7.88min/km
0km to 21km: 8.40min/km

What i should have done differently..
1. Confirm hotel reservation date early (eastin hotel)
2. Eat noodle soup or something usual (few hours before the run)
3. Drink some endurance fluid 1hr before the run
4. Park my car at a designated area
5. Bring dry clothes for post run (bring a sweater too)
6. Prepare to run in the rain (this i dont know how..)
7. Buy good socks that can disperse water (rain)
8. Train for longer runs (21km or longer!)
9. Pace 6.42min/km to finish in 2hrs 15min (have to train harder to achieve this..)

Countdown; 6days to PBIM'10

yeay! my new polar foot pod, S1

i visited athletes circle @ jaya one last week twice.. i got my rs400 polar watch wrist band replaced for RM75 and bought a foot pod for rm425.. after this, i would be able to monitor my pace during runs..

in the evening, i decided to test my foot pod at KLCC Park.. its 1.3km per lap.. i wanted to do a 10km and see if my foot pod was accurate.. as i was running my 7th km, i accidentally sprained my knee and ankle!! it happened so fast after i was running pass a couple.. suddenly, this girl turned over to her left as i was going to pass her.. i reacted by moving a bit further and my feet caught off balanced.. swoosh, a few awkward steps and i was on the flower stems.. hmm.. the couple did nothing but watched me with my back partly on the dirt and partly on the flower stems.. WHY JUST STARE?!! HELP ME UP LAA!! and it was wonderful enough that they did nothing to help and left me there!! it seems that they thought they weren't at fault..

My advice to couples out here :its not romantic to stroll ON THE JOGGING TRACK in the park while drizzling and holding an umbrella!!!

What should i do differently: Becareful when running pass anyone on the jogging track..

My biggest worry is that i still feel sharp pain under my knee cap, shin and below my ankle.. i will rest myself a few days before i do some runs.. hopefully i will be in good health before my first 21km this 21Nov!!

Training W44-W47 (Nov 2010)

Week: Distance/ Ave HR
W44: 13km/ 113-160bpm
W45: 16.6km/ 156-157bpm
W46: 31.6km/ 147-167bpm (PBIM Week)
W47: 5.1km/ 158
Total: 66.3km/ 113-167bpm

Charity Run; 5km Terry Fox Run 2010

posing for the camera!! credit to ma friend the photog..

the day started early as i woke up 6am.. by 715am we were already on the move and picked up a dear friend.. he's interested to take pics of a running event and wants to understand whats so great about running!! hehe.. well, we arrived at lake titiwangsa 8am.. once after leaving our car, we walked following the crowd.. slowly we ushered our way to the main stage, we could see hundreds of participants in blue shirts.. sharp 9am the run started and i finished my 2laps in a slow 33mins.. yup, i was happy.. at least, i got my 5km that day..

Countdown; 12days to PBIM'10

warming up before the Terry Fox 2010 Run.. hehe..

it has been a busy week this two weeks.. i am not sure where to start.. so, lets see..

i will start with week 42 updates:
1. ran an amazing 28.6km in total
2. ran in the UM Night Run, 5km in 36mins 30secs (50% flat, 50% up and downhill run)
3. ran 10km in 1hr 2mins @ kerteh (PB)

now week 43 updates:
1. ran 13km in total
2. ran in the Terry Fox Run, 5km in 33mins (slow pace since it was a charity run)
3. ran 6km in 37mins 30secs (PB)

Competitive Race; 5km UM Night Run 2010

my bib number!!

me before the run..

the banner at the finish line..

yeay!! definitely this is one of my best run to date.. i arrived early for the run.. as expected, the runners that i saw were much younger than i was.. obviously i felt nervous running with these younger runner.. yes, some were serious long distance runners.. warming up was hard.. it rained a few hours before the run.. temperature was low and windy..

slowly i placed myself behind a few elite runners.. as the horn was blown i was caught napping.. swoosh!! off goes the elite runners and the gap between me and them were filled with other runners.. so, i tried to keep up with the forerunners..

half way, i paced myself with a lady.. she knows her strength.. her pace was constant even during uphill and downhill runs.. i tried overtaking her once and she over took me on my downhill run..

i finished strong as i managed to hit my max heart at 175bpm on my last straight.. could have been stronger if someone was behind!! hehe..

well, in the end i learned a few things during this run.. training does matters.. long distance run builds stamina.. uphill runs builds strength.. downhill runs builds stability.. pacing builds pace..

Countdown; 25days to PBIM'10

me last week before my 4km run!!

today was the best day training.. i did a 1ok run in 1hr 01mins 40sec(PB).. the last 10k timing was 1hr 27mins which was 6mths ago.. i am grateful to see my timing was better by 26mins!! never did i thought i could do such timing!! hehe.. well, lets not get carried away coz my first 21k will be in 3weeks time..

Hill Run @ Bukit Bauk, Dungun

wanna join me train here?

i have done a few hill runs here for the past two weeks.. i hope to improve my strength before my first ever half marathon.. this week i plan to do at least do two (2) sets of hill runs before running the UM Night Race on the 30 Oct'10.. anyone have any idea the distant of this trek?

i have check with google map and the distance is 1.5km from start to end and 3km for a full one (1) set run.. it sure looks near looking from the map.. trust me, is hard doing hill runs down there!! hehe..

Registering for UM Night Run 2010

i am registering myself for UM Night Run 2010 this 30 Oct'10.. see you there..

Date: 30 Oct'10
Time: 9pm
Location: Universiti Malaya
Fee: RM30- Adult, RM20- Kids
Bank in Acount:CIMB 1440 0104 5165 20/ Khairul Fitri
Scan the resit and write down your name and IC no before emailing it to : umnightrun2010@yahoo.com
Website: http://umrunchallenge2010.blogspot.com/

Competitive Race; 4km Run Revisit

me after the run.. all thumbs up!!

Date/ Time: 21 Oct'10/ 0830am
Distant: 4km

Summary:
this is my second competitive run before my first ever penang bridge international marathon in 28days!! i know that this could not be a benchmark how i would fair in PBIM.. nevertheless, it was a good experience for me and hope this will inspire myself to train better and smarter..

first, i lined up front and was on the far right of the line.. this position me in a good birds eye view of the run build-up.. as the horn was blown, i started running.. from the far right, i could clearly see how the fronts runners were doing.. i paced myself as to not be too far from them.. slowly but surely, i over took participants.. it was a lot easier since i was from the right and moving towards the left..

next, i started pacing myself with the nearest runner in front.. if i felt good or i could outpace them, i would burst out overtake them and do the same repeatedly.. this helped me to stay focus on my run.. unfortunately this is a 4km race and i spent some valuable time following others when i should have overtake when i could.. the lesson learn here is never doubt yourself..

i did not have drinks halfway at the water station.. this was because i still felt good and dehydration on a 4km run? maybe if its a 10km run, i would take a sip of water..

towards the final 400meters, i was pacing myself to overtake a participant.. unfortunately i doubt myself.. this cost me valuable minutes.. in the end, i was placed 12th.. hmm.. if only.. if only.. nevertheless, i am happy as i was a lot faster than 6months ago.. seriously.. this was my best ever feeling.. i ran faster than those i admire..

lastly there are a few lesson learn for my future runs; start far on the right, pace yourself with the person in front, outpace when you can, never doubt your strength, it's yourself against yourself.. see yaa guys in PBIM'10..

Countdown; 28days to PBIM'10

look gud in red rite? hehe..

this week i feel better than my previous weeks.. so, i started doing LSD this week.. trained twice LSD and it sure felt good clocking those mileage.. my current LSD is only 8km.. i hope to do a few 15km before PBIM'10.. i sure look better than a year ago!! hehe..

My New Ride; Adidas Supernova Glide 2010

Supernova Glide2, 2010.. cool trainers!!

i purchased a new pair of trainers to replace my worn adidas ride.. it has been two (2) years training with adidas ride and it is time for a change.. why did i purchase supernova instead of ride? since i have accustomed to running, i need a pair of trainers that is comfortable enough and weighted less than my old ride.. therefore, supernova as an obvious choice.. this supernova is 15gram less than ride.. hence, i should be a bit faster than i was before!! hehe.. hope so..

next, the overall rating of this shoe.. i give it a five out of five (5/5).. its appearance is super cool with blue stripes.. the GeoFit technology makes runs comfortable as it could be.. the shoe holds on to the feet and does not slide loose like its competitors.. i use to feel heat on the sole of the feet during long runs, and now no more.. maybe its because this is a new pair of trainers.. so, only time will tell..

finally, i give my approval to buy one of these if you a person with slight under pronation foot.. pricey? yes, i dont mind as long as it helps me train better for my first ever half marathon this Nov'10.. Penang Bridge International Marathon, here i come!! hehe..

more of adidas supernova on youtube and modernrunner

Training W39-W43 (Oct 2010)

Week: Distance/ Ave HR
W39: 4km/ 166bpm
W40: 8km/ 157-161bpm
W41: 13.6km/ 148-156bpm
W42: 28.6km/ 135-159bpm
W43: 27km/ 142- 165bpm
Total: 81.2km/ 135-166bpm

Countdown; 33days to PBIM'10

am i ready for PBIM'10- 21km run?

PBIM is getting near.. i have not been training hard enough since the festive seasons in sept'10.. and now its oct'10.. only days left before my first ever 21km run.. i bought a new shoe, Adidas Supernova Glide, to replace my Adidas Ride.. i will post a review sometime this week.. for the time being i want to let you know how things were for the past few weeks.. since my last posting..

Week38: Apparently this whole week gone.. no training what so ever.. as i was back in my home town celebrating Hari Raya Aidilfiti..

Week39: Did only one (1) run after i fully recovered from HFM virus.. my leg felt stiff as i started to build up my weekly mileage..

Week40: Started to run a few miles.. i kept my pace slow for this whole week as i did not want to get my self injured..

Week41: Did my first hill run for 25mins++.. felt good this week as i also did a few sprints to get my muscles flexible.

Week42: It's this week!! hehe.. got myself registered into a 4km run organised by my officemates.. hope this time around i could pace myself with the mid pack runners..

OMG its HFM Virus!!!

up until week35 i was making good progress in my weekly training mileage and duration.. now, i have to rest for a few days.. the doctor said i may have HFM (coxsackie) virus.. here is a daily diary of my sickness!!!!

Day 1 (3 Aug'10; 78days to PBIM'10)
i started to feel mild headache since afternoon.. told myself that it will all be fine the next day..

Day 2 (4 Sept'10; 77days to PBIM'10)
my body feels week.. maybe i was not sleeping enough..

Day 3 (5 Sept'10; 76days to PBIM'10)
i felt very cold before noticing i have a high fever.. 38oC in the morning and 38.8oC at night.. the doctor A suspected it was the usual fever.. my throat starts feeling painful.. maybe a day resting will help improve my health condition..

my medication:
- 1 tablet of ospamox 500mg every 12hrs (amoxicillin b.p. 500mg)
- 2 tablet of panadeine every 8hrs (paracetamol 500mg, codeine phosphate 8mg)
- 1 table of strepsils regular every 8hrs (2,4-dichlorobenzyl alchohol, amylmetacresol)

38.8oC!!! i didn't know i was that hot!! yep, you heard me right.. i am hot!! hehe..

Day 4 (6 Sept'10; 75days to PBIM'10)
Went to work today.. the body ache is still there.. headache gone.. throat still feels dreadfully painful!! now, i notice a few blisters on my hand, feet and face.. went to see a different doctor today.. the doctor B was unable to diagnose my sickness.. gave me some ointment for the blisters and anti-inflammatory oral spray to relieve my sore throat..

my medication:
- continue day 3 medications
- apply declovir cream every 8 hrs (acyclovir, methyl paraben, proply paraben)
- oral spray difflam forte every 12 hrs (benzydamine hydrochloride 3mg/ml)

Day 5 (7 Sept'10; 74days to PBIM'10)
while driving to work, i notice my face is full of blisters.. now i start to feel this sickness is HFM after noticing blisters on my throat and tonsils.. so, i went to see the doctor B again for medication..

my medication:
- continue day 4 medications (except day 3 medications)
- 1 tablet of rhemofenax 50mg every 12hrs (diclofenac sodium 50mg)
- 1 tablet of avelox daily (moxifloxacin 400mg)
- gargle with difflam anti-flammatory anticeptic every 8hrs (benzydamine hydrochloride, chlorhexidine gluconate)

Day 6 (8 Sept'10; 73days to PBIM'10)
my throat still feels painful..

Countdown; Day 15 Training and 78days to PBIM'10

me with my wet towel around my neck..

the heat this week is really unbearable.. training was not easy.. so was the training today.. i needed a wet towel to stay cool throughout training.. i have ran more than 18km this week.. hope i can sustain this performance for my PBIM'10.. really need to build up my heart and lung strength, muscle endurance and mind control.. this PBIM'10 will be a testament to my hard earned training and capability.. the strength of a man lies in the heart and focused mind..

here are some articles on heatstroke:
what you need to know about hearstroke
how to avoid heatstroke
how to keep cool while running

Training W35-W38 (Sept 2010)

Week: Distance/ Ave HR
W35: 18.4km/ 160-163bpm
W36: 0
W37: 4km/ 157bpm
W38: 8km/ 147-158bpm
Total: 30.4km/ 157-163bpm

Training W31-W34 (Aug 2010)

Week: Distance/ Ave HR
W31: 0
W32: 0
W33: 8.6km/ 149-160bpm
W34: 9.1km/ 157-159bpm
Total: 17.7km/ 149-160bpm

Countdown; Day 14 Training and 79days to PBIM'10

today was hot..

what a day it is today.. really hot towards the evening.. only manage a 2.5mile/ 4km jog and it took me 25minutes.. initially i wanted to do a 40minutes training.. since, it was too hot, i better skip that thought today and do it some other time.. see how the weather is tomorrow.. gosh, 79days left to PBIM'10..

Countdown; Day 13 Training and 80days to PBIM'10

this was five months back.. i am sure i will have better stamina for the PBIM'10.. will i? hehe..

keeping the good pace i had yesterday was what i had in mind throughout training today.. i jogged 3mile/ 4.8km in 30mins.. which was 30seconds faster than yesterdays pace.. i do not want to increase my pace anymore for these two weeks.. my current aim is to increase my training duration gradually.. from 30mins to 40mins.. lets see how i do tomorrow ok..

What it takes to stay fit

i have broken the specs i wore in the pic above.. need to find a replacement

i did a bit of reading on staying fit essentials and agree three key items to maintain your physical fitness..

one (1): build lean muscle mass to burn more calorie all day long..

two (2): regular cardio exercise to burn excess calorie and make your heart and lungs stronger..

three (3): eat food with sufficient nutrition to optimally fuel your body..

how am i currently doing?

one (1): i have yet to start any muscle building training.. i hope to do some hill climb training some time after week 3 Sept'10..

two (2): training has been good for these few days.. i hope to increase milage/ duration of my training some time in week 3 Sept'10..

three (3): i need to be more aware of my daily optimal nutritional needs.. reduce eating spicy foods and junk food.. avoid when possible consumption of high calorie foods (this one will be hard)..

Countdown; Day 12 Training and 81days to PBIM'10

me @ 69kg, 31 Aug'10 (after 12days training)

today i jogged 3mile/ 4.8km which took me 30mins 30seconds.. which was 2mins and 30seconds faster than day 8 training.. hehe.. i must admit that i am not in good shape yet for PBIM'10.. give me a few weeks and i hope to be at my best.. at this moment, no muscle ache or cramps after training.. it is a good sign that i am not pushing my body to much.. my aim is to train and have sufficient time for my body to healing.. so that, the next training can be as enjoyable as today's..

Countdown; Day 8 Training and 84days to PBIM'10

countdown; 84days to go..

today i was feeling great.. jogged 4mile/ 4.8km in 33mins.. around minute 28, i could feel that i can run longer.. since, i don't want too push myself too fast and want this training to continue, i decided to jog up to 4.8miles only.. now, i can look forward to my next training with a bigger simile!! gosh, that smile i put up there really seems weird.. hehe..

Countdown; Day 5 Training and 87days to PBIM'10

yesterday and the day before was my day off.. no training.. just the usual daily routine which was i did nothing!! haha.. well, today was a fine start.. started my jog with a slow pace and increase it after 9mins.. from 5mile/hr to 5.5mile/hr.. the total distance was 2.7mile or 4.3km.. so far i have not hurt myself after a long haul without training.. 3months!!.. yeah, i know.. i hope to see myself being able to train for 1hr from 6Sept'10 onwards.. lets set that as my immediate goal.. something to help me focus..

Countdown; Day 2 Training and 90days to PBIM'10

countdown; 90days left..

today was my second day jog.. the jog was slow and not that tiring.. 30mins of jog with a full stomach was not that great.. feel like the food inside was turned into milk shake.. hehe.. well, at least i did not feel much muscle ache after my first jog yesterday.. now, i need increase slowly my training distance/ duration.. hopefully, i could train one (1) hour like i did in May'10..

Getting Ready for my First 21km in 91days

me @ 72kg, 22 Aug'10 (3mths without training!!)

i have stopped training for 3months.. i know that this would not help me much in my first PBIM'10.. somehow, i need to pick up where i left and seed up my training plan.. yes, i will be an uphill task.. nevertheless, this is what i want and i will stretch to my limits..

yesterday, i started off with a 30mins jog.. oh boy, it was really slow and a dreadful one.. starting today, 22 Aug'10, i will ensure i do these:-

1. daily runs of at least 30mins or 4km
2. weekly runs of at least 1hr 30mins or 10km

PB Smashed; May 2010

(chicken rice is one of my favorites.. this dish has 618kcal if you did not know)

this month's mileage is not that encouraging.. maybe i need new motivation to push myself.. i guess.. nevertheless, i have set a few new PB (personal best) this month.. listed below are my new PB's:-

New PB's (Old PB)

3km test run
Date: 20 May 2010
Venue: Treadmill
Time: 18min 38sec (19min 40sec)
Pace: 6.21min/ km (6.56min/km)

4km test run
Date: 16 May 2010
Venue: Treadmill
Time: 24min 20sec (25min 50sec)
Pace: 6.08min/ km (6.46min/km)

5km test run
Date: 20 May 2010
Venue: Treadmill
Time: 30min 10sec (32min 08sec)
Pace: 6.03min/ km (6.42min/km)

6km test run
Date: 13 May 2010
Venue: Treadmill
Time: 38min 20sec (no old PB)
Pace: 6.38min/ km

know your maximum calorie intake pls..

(fish and chips= 848kcal)

(nasi lemak= 463kcal)

(mee rebus= 555kcal)

(sausage mcmuffin + hash brown= 570kcal)

ensure proper diet for better performance is a must for most runners.. hence, you would also require to know your daily maximum calorie intake.. how to calculate?

first, you need to know about BMR (basal metabolic rate).. BMR is the amount of energy required while at rest (sufficient only for the functioning of vital organs.. eg, heart, kidney, lung, ect..) the formula:

Men: BMR = 66 + (13.7 x weight in kg)+(5 x height in cm)-(6.76 x age in years) Women: BMR = 655 + (9.6 x weight in kg)+(1.8 x height in cm)-(4.7 x age in years)

example:
Men: BMR = 66+(13.7 x 70) + (5 x 170)-(6.76 x 30) = 1672.2

next, you need to know your activity multiplier.. from no exercise to twice per day exercise.. choose your multiplier:

no exercise = BMR x 1.2
1-3 days per week = BMR x 1.375
3-5 days per week = BMR x 1.55
6-7 days per week = BMR x 1.725
twice per day = BMR x 1.9

example:
activity multiplier = 1672.2 x 1.375 = 2257.47 calorie/day

Note: find out more of local food guide here..

Ciclovía in Bogota, Columbia

(am i really that overweight? hehe)

yeay! yet another milestone breakthrough.. before i started this blog, my weight was between 75kg and 78kg.. now, my weight is between 70kg and 73kg (10% to 6% of weight loss).. lets not get carried away and focus on doing the PBIM 2010 first eh.. hehe..

have you ever thought of running on a closed road every weekend? no cars on the road? no buzzing modified motorbike exhausts? there is one such place on earth you can do that..

bogota, columbia it the place! where designated roads were closed every sunday and holidays form 7am to 2pm for its community to practice healthy lifestyle.. read more of it here..

Training W18-W21 (May 2010)

Week: Distance/ Ave HR
W18: 15km/ 151-162bpm
W19: 10.4km/ 155-157bpm
W20: 6km/ 157bpm
W21:
Total: 31.4km/ 151-162bpm

Note: target 16.5km/week
Note: train 3times/ week

Mesra Mall Nature Run 2010; Race Report

This is 'thee' day for my Mesra Mall Nature Run 2010.. my first true competitive run for 2010 before my first Penang Bridge International Marathon (PBIM) 2010.. it is a good platform for me to gauge myself compared to other average runners..

BIB NUMBER
Took my number around 9pm at the concierge.. the miss from World of Sports was around.. after a few minutes looking, we managed to find my bib.. A092 was MY ever first bib.. (see me emphasizing the word ‘my’) hehe..

FOOD
Food intake on the last day was really strict.. nothing strange was allowed into my mouth.. it was bread for breakfast and chicken rise for noon and night.. spicy or other non-familiar food inside my stomach could be disastrous on race day.. cannot imagine going into a race with a gassy gut!!

WATER
Throughout the day, I drank plain water whenever I feel like so.. this is to keep my muscle sufficiently dehydrated.. even before sleeping, I drank a few gulp.. had one small 600ml bottle bedside just in case I woke up feeling thirsty..

REST
This was the only thing I did not do.. nevertheless, I tried to sleep early and stay comfy on the bed.. the air conditioned room really did help me doze once I close my eyes..

PHOTOG
Managed to persuade a pro photog friend to shoot some pics of the race.. he tried to look for a motorcycle and was not successful.. later that night, he crashed in my place for the night (crashed= spend the nite)..

ONE HOUR BEFORE START
Arrived around 650am and parked my car somewhere far from the crowd.. I was quite amazed seeing people warming up.. since I was informed that it was usual for SHORT distance runs to have runners really warmed up before the race.. (any distance less than 15km is considered SHORT to some runners as they could sprint from start to end!!) gathered some friends before the race..bum, dzal and me pack to run this together.. zul was around to give moral support beside learning some photog tips from ‘my dear photog pro’!..

Some politician was supposed to launch us at the starting line.. hence, all of us had to wait until 750am before HIS replacement flagged us off.. (HIS here refer to the mentioned politician earlier) 50minutes later that what it was supposed.. by then, the sun is up.. now I could feel the eye shades is a wonderful invention!!

START
“toooot” goes the horn and we started running.. adrenalin pumping through my veins and could literally feel the energy flow.. yup, I was fast and others were even faster.. looking at my hr watch 170bpm!! Omg! It is aerobic zone from minute one!! So, I decided to maintain my hr at 170bpm.. never lesser than that.. if I feel fine, I would speed out and never go above 180bpm.. knowing 7km is quite far for me, I tried conserving some energy..

EMOTIONS
For the first straight run, I was constantly maintaining my stride and passing slow runners.. controlling my breathing as well.. then I over took a kid.. omg! this kid aged around 10years is running!! then I over took a skinny expatriate.. everytime I passed him, he would race back at me.. It was really annoying, so I step up my pace and distant myself from him.. gapping between him and me really stopped him getting near me.. on this straight run, 3 girl runners went past me.. oh well, they deserve all the credit for their training.. that is what I lack this few months..(lets not dwell on the past and talk more of the race yaa)

as I was running with some locals, I got annoyed yet again.. they were running zig- zag, jumping once in while, shouting to each other and other stuff I need not remember.. I got pass them when I speed off to cross the traffic light that was guarded by a traffic policeman.. this was when I saw my photog friend and zul.. yeay! Smiled for the camera! Hope that smile look good coz I am not going to look better throughout the race!!

WATER STATION
It was at the third straight run, when I reunited with bum and dzal.. paced myself with them and somehow I realize my hr was lowering.. I gave them a thumbs-up and increased my pace.. up to now my hr was hovering in the low 170s and high 175s.. this was before I drank from the first water station.. even though, I need not take any fluids during the race, I was stubborn enough to try a sip of 100plus isotonic drink.. yeah.. the first sip was really a bad choice.. it was cold.. too cold for me.. then it was gassy.. too gassy for me.. my hr rose to 179bpm from 170bpm.. I started panting.. felt like stopping.. which I rather not.. so I decided to slow my pace and recapture my breathing rhythm.. it took me one minute to gather my tempo.. fuh.. it could have been a DNF!! (did not finish) hence, I didn’t stop for any water station then onwards..

ADMIRABLE
Somehow, a makcik clad in tudung n cool black shades, graciously went passed me towards the final two straight runs..it seems she was following me all this while and over took me when I was slow.. from then on, i followed her for 8minutes until the race finish line.. hmm.. really admire her strength..

Alhamdulillah.. i finished the race.. (I wish the distance was further?!)

RACE DAY (END)
Nothing special for my post race.. did not feel really tired after the race as i could drive for 3hrs after lunch.. ate roti canai telur for recovery meal!! very typical malaysian eh! hehe..

MY TWO CENTS
Training prepares you for the real thing! knowledge keeps ur mental strong! never underestimate a makcik in tudung and cool black shades!!

STATS
Distance: 7km
Time: 51m50s (my PB 49m40s)
Average HR: 172bpm
Max HR: 182bpm

PHOTOS

(PIC1: free mizunho running t-shirt n my bib)
(PIC2: practicing my final hurrah!)
(PIC3: a cornerstone of all races to come)
(PIC4: dzal n me looking cheerful)
(PIC5: all of us at the starting line.. what about mr photog?!)
(PIC6: discussing doing the Standard Charted Run, KL next)
(PIC7: as usual, I was almost the last person to start- second from left)
(PIC8: eh, dah jalan ke bum?)
(PIC9: still energetic.. see how high I lift-up my leg)
(PIC10: is this walkaton? hehe)
(PIC11: i overtook this uncle earlier.. come on dzal.. faster faster..)
(PIC12: a truly big mistake.. almost DNF coz of you 100plus)
(PIC13: yeah, drink it.. drink it..)
(PIC14: this is what water stations are meant for.. STOPS!)
(PIC15: where did that makcik go?!!)
(PIC16: us celebrating)
(PIC17: more celebration)
(PIC18: still celebrating)
(PIC19: with the World of Sport miss.. can I have more of those 25% discount voucher? hehe..)

Note: thanks to a great friend for these wonderful pics.. you can see more of his artistic works here..