A Slow W15

(looking cool on a not so cool day.. i wish those shades are mine..)

its not been that great this past four weeks.. did only two trainings per week.. somehow i need to buck up or face a humiliating DNF (did not finish) this PBIM 2010.. lets put another target in addition to 16km/week mileage.. what is it that i need.. hmm.. yes, yes, yes.. i need to increase the number of training per week to 3nos.. possible or not, i will try my best..

A Late Afternoon Run; W14

(sun bathing on a sunny sunday?)

there are a lot of differences running between in the morning, noon and night.. last week i did a late noon LSD.. wow, the heat and humidity was really a test to my mental strength.. even running at the beginning was hard..

my head was unprepared to face the blistering heat and unforgiving hard tarmac.. burying those negative thoughts was my hurdle.. focusing on my breathing and running efficiently helped forget all qualms..

then, it was the heat on my face that keep bothering.. luckily i had my sunscreen and cap on.. as i reach half way, i put myself a new target.. to finish this run without walking.. i slowed my pace to save-up energy for the remaining distance..

at minute46 of my run, i could feel my legs are lighter and i could stride even faster.. i continued at this new found pace for 14minutes..

since this run was late noon, i feel less stressed on this particular run.. finished my 8km run in 60minutes which was 3minutes faster than my W13 weekend LSD..

i noticed it was quite windy in late noon compared to morning.. maybe that contributed to a faster run.. maybe.. maybe.. (shaking my head convincingly..)

yeay! i ran the whole 8 km and did it faster than last week.. that's another milestone achievement :-)

Sun Screen: Banana Boat Sport SPF50

(i feel like going to the beach when i put them on!!)

purchased a tube of sun screen yesterday for RM3+.. can't remember the exact price.. hopefully with these on i can feel better on my runs.. reflect some of the UV.. and not look darker than i am now! haha.. read more on sun screen here..

Blood Test Result: 6Apr'10

(a snapshot of my blood test result)

yeay! something to celebrate.. all my lipid results are within the limits of a healthy person for the first time since 2002!! the lipid result consist of total cholesterol, HDL, LDL, triglycerides, ratio.. i guess all the training does do good after all.. its so inspiring to see the results.. hehe.. well, lets not get carried.. i still need to train for the comming mesra mall 6km nature run 2010..

Training W13-W17 (April 2010)

Week: Distance/ Ave HR
W13: 8km/ 150-160bpm
W14: 16km/ 158-160bpm
W15: 16km/ 157bpm
W16: 17km/ 162-171bpm
W17: 13km/ 159-161bpm
Total: 70km/ 150-171bpm

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

Mesra Mall Nature Run 2010, Kerteh

Event: Mesra Mall Nature Run 2010
Location: Kerteh, Terengganu
Date: 24 March 2010 (Saturday)
Distance: 6km
Fee: RM30.00

Shoe Care Tips

(me ride after a bath..)

(sure does look better after its first wash in two years!!)

your ride aka shoe can sure be a big investment.. mine cost me a bom!! well, i wasn't sure was i going to regret it.. after all this training, i am sure it was a sure good investment.. here, i would like to share some of the shoe care tips to prolong your shoe life..

Tips:
1. Use it ONLY for running.. its not a shoe to go shopping with!!
2. Storage temperature must be neither too hot nor cold.. its not to be kept all the time in your car boot!!
3. Un-tighten the shoe lace when removing your shoe..
4. Put to dry after each sweaty run..
5. Hand wash and never use washing machine.. dun be so lazy ok..