Sanity Check..

hi everyone..its been a while since i stop blogging and running.. yup, too much to juggle and in the end i sacrificed my health in it.. i do hope i can get all sorted out and start running sometime this weekend..

before i forget, i am very proud to inform that we had a new addition to the family.. muhammad hassan is muhammad muhsin new small brother :)

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..

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

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..

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 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

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..

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..

Know Your Foot Type

(top view of my lovely ride.. my precious..)

(bottom view..)

(her ride.. lovely response cushion 18)

my current ride is "adistar ride" which i purchased in 2008.. yup, two (2) years ago.. the shoe still feels great at the moment.. somehow, i have a feeling that my current ride won't last till PBIM 2010 in Nov'10.. therefore, i need to replace them in the near future..

i got to know that an adidas store located at gardens midvalley provides foot scan to its customers.. i do recommend to those who really want a good pair of shoe to know your foot type first.. do read on as i would like to share what i know about foot types.. (pronation means the rolling movement of the foot)

Normal/ Neutral Pronation:
An individual that tends to wear down their running shoes evenly..

Overpronation:
An individual that tends to wear down their running shoes on the inner side..

Underpronation:
An individual that tends to wear down their running shoes on the outer side..

more on pronation here..
more on foot type here.. and here..
more on adistar ride @ runnersworld, sportingnews, and beginnertriathlete

Malnutrition: W8

This is the first time i took long distant running training seriously..
Never thought it would have much impact on my body..
I skipped meals and ate junk most of the time this few weeks..
Until my body feels achy from limb to limb.. hehe..
Yesterday, i realised all the achiness were due to malnutrition..

Calcium Pills:
The doctor said my right mid-sole pain maybe a result of low calcium intake..
It seems the body endured much abuse and i did nothing to repair torn tissues/ muscles..
Therefore, i have to take calcium pills on daily to ensure my bones stay strong..

Multivitamin Pills:
The doctor also said my often involuntary tear gland reflexes was due to insufficient rest or malnutrition..
It all goes back to meal intake which has always been imbalance..
Hence, i have to take one multivitamin pill daily to complete my nutrition needs..

Glucosamine Sulphate Pills:
Last year, i was diagnosed with spine problems..
Nothing at the moment could either ease the pain nor correct it..
So, i need to continue daily consumption of one glucosamine sulphate (with chondroitin sulphate) pills..

Hopefully i remember my daily pills.. Remind me if i forget ok.. hehe..

A Slow W7

Happy Chinese New Year to everyone out there..
I was back in my home for almost a week..
This week was not that productive as i wanted..
Nevertheless, it was great as i did two runs in ipoh..
Jogging in Padang Polo sure bring back old memories..
Previously, i can only do 2rounds max..
Now, i can do 4rounds easily..
Hopefully i could do better in the near future..
hehe..

A Great W5

This week has been a good one..
Broke my own 4km PB three (3) times..
Started with 28m40s, then 27m19s and yesterday 26m40s..

New Year Resolution - 2010

My New Year resolution is to be fit and able to run a full marathon by Dec’10.

Aerobic Heart Rate Zone
Therefore I shall adjust my jogs so that my heart rate is between 123 to 161bpm
The formula for Heart Rates:-
• 65% intensity: (220 − (age = 40)) * 0.65 → 117 bpm
• 85% intensity: (220 − (age = 40)) * 0.85 → 153 bpm

Resting Heart Rate
Next, my resting heart rate target shall be between 66 to 70bpm
Information of normal resting heart rates:
• Newborn infants: 100 - 160 beats per minute
• Children 1 to 10 years: 70 - 120 beats per minute
• Children over 10 and adults (including seniors): 60 - 100 beats per minute
• Well-trained athletes: 40 - 60 beats per minute