All Most Giving-up

please apologise as i have not updated my blog for quite sometime..

Week43 (my trainers)
my current trainers- cloudsurfer is wearing out fast on the outer sole.. searched for new pair was unsuccessful.. new balance fitted well but the cushioning were not even on both ankle.. ended this week with 26.7k mileage..

Week44 (busy)
i was busy this week and only manage to clock 13.3k mileage..

Week45 (newton)
finally got me self the pair of trainers i was looking for.. at RM410 (after discount), this sir isacc-newton trainers seems a fair bargain.. its the cheapest trainers i have purchased.. i was adjusting to the shoe, hence manage 14.1k mileage..

Week46 (no show)
i was unable to do my PBIM'11 this year as i was in a car accident this week.. its not that i could not run, its just the mood was not there.. ended this week with zilch mileage :(

Week47 (pick-up)
i began to pick-up myself and started training.. was not sure i had it in me.. hopefully i can gain some confidence after some hard weeks.. manage to complete 13k mileage..

Week48 (back)
back on my toes and running as usual.. manage to put up concentration back on my trainings.. piled-up 28.6k mileage this week..

the sacrifice and training- christ maccormack

Did 39.6k Mileage for Week42 :-)

what was i thinking when i signed up for pbim'11?

my post 15k run meal.. yummy yummy..

the missy that poke me twice on my right arm and didn't get my veins..

the third poke was the weirdest of all places where my blood were taken..

pbim'11 is getting closer and closer by the day.. as usual, i am getting more anxious too.. why not.. i am hoping for my best ever PB in halfmarathon.. hehe..

last week, week42, i did a wooping total of 39.6k mileage.. its pretty high if you ask me.. highest ever in my two (2) years of running.. that is why i am going slow this week, week43.. do not want to injure myself.. with pbim'11 less then 3 weeks away..

did a blood test last week @ BP Lab Kuantan.. i have yet to get the results.. will share the results once i have it..

i hope you enjoy this song.. still dont know what jagger means in the song:

maroon 5 ft christina aguilera- moves like jagger

muhaimin rahim (｀-´)>

Getting Closer to PBIM'11

me after a 13k run..

we are now in week42 and less than 4week before pbim'11.. i am almost in panic mode now.. so near and yet i still not confident of doing a PB.. hmm.. lets just hope my weekly target will account for some good timing..

some facts on my training up to week42.. 10.2k/week average.. 428k mileage completed.. done 206k mileage on my new pair of On CloudSurfer.. completed two (2) half marathons.. on a 24k/week training plan..

here is a song that got me all pumped up on my final 13k sprint today:

demi lovato- skyscraper

muhaimin rahim (｀-´)>

Running with my Ipod Nano Again

i have not been training these few days due to work commitments.. somehow i know i will still get my 24k/week training cramped into this week.. i sure do feel confident i can..

before my run today, i looked for my ipod nano.. managed to locate my ipod and downloaded 70 songs into it.. took me a few hours to get the songs from the web.. then i had to upgrade my itunes as i have not been using it for ages!! finally got my ipod ready at around noon time.. since it was way pass noon, i had to do my run after lunch.. had lunch at around 1.30pm and started running at 5pm.. ran 14k in 1hr 41mins.. a pretty long run, i must say.. with a pace of 7.21k/min.. sure feels gud after my run today.. only that i felt a sharp pain in my left ankle @ 4k.. somehow, after a some massage and applying pressure on my ankle, the pain was gone @6k.. why? hmm..

so, after downloading my training into my polar pro trainer, i noticed my run today was mostly at moderate heart rate.. maybe its the ipod causing me to run slow..

enjoy this song which was on most apple adverts..

yael naim- new soul

A Crazy Week; Week40

a black & white pic of me.. not sure why the thumbs up.. hehe.. thanks zul for the pic..

completed week40 with a 30k of training.. sure was not easy.. all it required was some deep thought of not getting a pb for pbim'11 was all it required.. used fear to drive my training.. hehe.. read about training mantra in runnersworld magazine.. mine is a bit crazy.. changes throughout my trainings.. sometimes its... can can can.. float float float.. one two, one two, one two.. in out, in out, in out.. whats yours by the way?

something to rock you monday blues..

LMFAO- Party Rock Anthem

muhaimin rahim (｀-´)>

Towards a Full Recovery; Week40

thanks to zul for this yet another wonderful pic.. errrr, have to keep pushing..

its hard to self motivate and continue training.. this is when you have to dig deep and look into you inner self.. hopefully there is some reserves left for you to go on pushing.. thats what yesterday training felt.. i could have easily stopped at 8k.. somehow i feel that i had to keep pushing.. so, despite a slow run, i did manage to get 11k yesterday and complete my 24k/week goal.. it sure felt good and also sore everywhere:-) but then again i know that its worth every sweat.. worth every effort.. a stronger me in some way..

here is a videoclip to jump start your saturday morning..

david guetta ft nicki minaj, flo rida- where the girls at

muhaimin rahim (｀-´)>

Slowly but Surely; Week40

a pic during one of my 10k runs.. thank zul for the pic..

i have started training this week after a long week sickness (poisoning).. it is hard to train after resting so long this lazy legs.. nevertheless, i have to keep on the spirit i have built a couple of weeks ago.. i really want to better my hm time during pbim'11.. three day to end this week and i have 11k to complete my 24k/week run..

here's a song to my fellow readers.. can you image how it rained in the desert? watch..

Pittbull- Rain Over Me ft. Marc Anthony

muhaimin rahim (｀-´)>

A day @ Taman Gelora

how do i look after a 10k run on a friday morning?

it was a pit stop at kuantan and decided i had to run @ taman gelora.. simply had to with no particular reason.. could not quite remember when was i last here.. woke up around 630am and started running at around 705am.. i do not have any specific target.. only wanted to complete my 24k/week.. running by the beach does have its advantages.. eg.. cooler than other running spots, mostly windy.. guess what? i did another PB for 10k!! amazing!!

New PB
10km test run
Date: 16 Sept 2011
Venue: Taman Gelora, Kuantan
Time: 52min 15sec
Pace: 5.22min/km

Old PB
10km test run
Date: 28 Aug 2011
Venue: Ipoh
Time: 55min 20sec
Pace: 5.83min/km

muhaimin rahim (｀-´)>

Another 24km/week for Week33

picture taken in 2010 before pbim'10

yeay! last week achieved another 24km/week of training.. that makes it two weeks in a row of 24km/week.. will try to achieve the same distance again for week34 before going into week35.. it is most likely i would not be able to do 24km/week for week35 since its raya week..

my average training distance per week is currently at 8.2km/week compared to last year 8.5km/week for the same period.. my total training distance for 2011 is at 270km..

from this week onwards until end year will be doing another 280km to atleast achieve the same training distance as last year, 2010.. hope to continue this not so easy feat..

muhaimin rahim (｀-´)>

Yet Another 10k PB!! Yahoo!

picture taken in 2010 before pbim'10

was on my weekly runs yesterday.. was on my 7k lap when i decided to go for an easy 10k.. could have ran faster but i didnt want to exert to much energy since i was fasting.. anything can go wrong if your last fluid intake was 10hrs earlier.. so you can say it was an easy 10k even though not that easy laa.. finally downloaded my training data from my polar watch into the laptop today.. wow, i better my previous PB in 10k by almost 4mins!! now lets maintain training and see the results in PBIM'11!!

thee who refuses to quit, shall be thee who triumph!! - muhaiminrahim

New PB
10km test run
Date: 18 Aug 2011
Venue: Kerteh
Time: 58min 30sec
Pace: 5.85min/km

Old PB
10km test run
Date: 26 Oct 2010
Venue: Kerteh
Time: 1hr 02min
Pace: 6.2min/km

muhaimin rahim (｀-´)>

Yeay! Something to Celebrate

somewhere near kuantan

finally i have achieved 24k/week on week32 this year.. now its up to me to keep up the training and be consistent in my training plans.. the combination for a 24k/week trainings can be as follows:
1. 10 + 10 + 4 = 24k
2. 9 + 8 + 7 = 24k
3. 8 + 8 + 8 = 24k

summary of thing before i forget:
1. changed my pair of trainers (running shoe) to ON CloudSurfer on week32
2. my Supernova Glide2 has clocked 447.7k
3. register for malakoff 12k run

muhaimin rahim (｀-´)>

Personal Best, 7km

another amazing run today!!

yet another PB today guys!! 7k in 34mins 45sec with 4.96mins/km pace!! hope this will spur more motivation up until PBIM'11 this coming November.. really have to be consistent with my weekly run/ training..

muhaimin rahim (｀-´)>

Post Standard Charted Marathon 2011

just right after SCMKL'11

its been hard finding time to train.. somehow i was able to dig deep to finally get my training back.. did a 10k last week and have done 6k thus far this week.. hope i can achieve 12k by the end of this week.. lets not be to ambitious and target a minimum of 10k/week..

while doing my 6k run today, i did not notice my pace until i uploaded the data from my polar to my pc.. to my amazement, today's 6k is my PB!! yeay!! 6k in 32mins with 5.34mins/km pace!! actually i did not set any target.. just want to add mileage to my weekly runs.. well, its some good news at least.. something to get me motivated before Ramadhan month..

right now, i am searching for road bike to alternate between my runs.. this feet of mine needs to train other muscle and rest.. so, my options are limited as the nearest town is somewhat 2hrs drive from here.. looking for a reasonable size48 road bike please... anyone?

muhaimin rahim (｀-´)>

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

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

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

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

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

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