Time to register for a proper run

This is it. I will register for this year's Malakoff run. I need to push myself to train harder. The problem is that it is 1 week after Putrajaya Triathlon.

http://www.malakoffrun.com.my/

1)	DATE:	20 December 2009 (Sunday)
2)	VENUE:	Start/Finish – Bukit Kiara Equestrian & Country Resort
3)	TIME:	7.00 am for the 12km and 7.15am for the 6km
4)	ORGANIZERS:	Pacesetters Athletic Club, Malaysia

I need to do it in 45 minutes. That is the target I will be training for. 35 minutes...

Go go go....

Running log : 23/Sept/2009

Was early in the gym. Not open. The person in charge maybe suffering from hangover. :)

Since already there, not wasting time waiting for the guy to open the gym, decided to run around Jalan Sultan Ismail towards Raja Chulan and turn into Jalan Pinang back to the gym.

Total distance on the road : 1.4km in 9m4s.

Back to the gym and get on the treadmill to continue the run.

Total distance on the treadmill : 1.6km in 10m

Total : 3km in 19m4s.

Followed by BodyPump Class.

Cool

Running log : 20 & 21 Sept/2009

After a good rest day on saturday. Need to continue with the run training.

20/Sept (Sunday) : 3.2km - 21m46s

21/Sept (Monday) : 3.4km - 23m25s

Well, progressing..

At RMIT MBA graduation, Nikko Hotel. KL.

Finally. After 1 year. A closure.

Thoughts of the day

Make an island of yourself,
make yourself your refuge;
there is no other refuge.
Make Dhamma your island,
make Dhamma your refuge;
there is no other refuge.

Running outdoor

6am. Alarm buzzed. Look at the weather outside. No sign of run. Great.

Changed, had a glass of water and went outside.

From my house to the traffic light at Putra Height is about 1.4km. Round trip is 2.8km. It is tougher then treadmill because of the small incline. On treadmill, the incline was set to 0%.

Did the round trip, 2.8km in 18m19s (excluding 2 mini stop time). I am happy with the time, of cos it can be better. But small progress. Last time I actually run on the road was decades ago.

The return trip (mostly down hill) was actually enjoyable.

Will planned to a weekly run, gradually adding the distance till I can get to 5km.

Fantastic.

gym log : 16/Sept/2009

Was planning to run 2.4km this morning before the BodyPump class. But was slightly late because I was making a detour to the bank.

Can only spare 5 minutes before I need to go in to setup the equipment for the class.

Did 5 minutes of run on the treadmill at 10.5km/h. Feel comfortable on it. Get ~900m distance. Not great, but have to take that due to time constraint. 

Added more weight compare to usual during the BodyPump class. Need to get out of the comfort zone. Feels good. 

Running log : 15/Sept/2009 (3.2km in 19m20s)

Woke up at 5.30am. Finish off an email that I need to send to boss. Hope it went well.

Planned to run from my house to PutraHeight, total distance of about 3km. But it was drizzling.

So, quickly pack my gym bag, kiss Megan goodbye and rush to gym. 

Run on treadmill and focused on running without paying too much attention to the meter.

Run 3.2km in 19m20s. Not bad, for my standard. For someone who can't run 1km 3-4 weeks ago.

I am happy. Another 1.8km and it will be 5km. Imagine that. 

Picture from my Genting Sempah ride couple of weekend ago.

Thanks to Ee for the picture.

September 11

I was told by someone who run 15 full Marathon in 18 months. To train for running, bad idea to do it on a treadmill in the gym. Why? the stop button is too tempting. I have to spend a lot of brain power and will power to debate with myself about why I don't press the stop button.

Running on the road is good, because you don't have a stop button. Whatever distance you travel, you still need to travel back home/car.

In that note, I am going to a morning run tomorrow. I think the loop from my house to PutraHeight is about 3km. Will measure it tonight when driving home.

Have a great weekend everyone...

Running log : 10/Sept/2009

Didn't planned to run today. Woke up at 5.30am to feed Ashlee. Done by 6am. Too late to go back to sleep, too early to go to office.

Thought of either go to Pelita to have couple of roti banjil with eggs and a book I am reading now, or go to gym and run.

Decided that it will be better to run.

Didn't do well this morning. Struggling after 2km. Maybe lack of energy. Was hungry since 10pm last night.

2.4km : 14 minutes 45 seconds at 10km/h

While showering, thinking why can't I do another 400m. Just 400m, right? 

Anyway, all good. baby steps. Good progress.

Running log : 9/Sept/2009

Had a run before the BodyPump class.

Improvement again from the previous run.

2.4km : 14m30s, 10 seconds faster than before. (I am in the fair category).

That will be the baseline, I will aim to have this time moving forward.

This is good. I am happy with the progress. Everything on schedule.

Tuesday morning run

Had a good rest day on monday. After the saturday morning ride and sunday afternoon RPM class, my body was demanding a rest.

Hit the gym this morning for my 3 times a week run.

Managed to get up to 2.8km this time. Legs were tired, running out of breath a little. Not sure about the heart rate. Note to self, bring HRM next time.

The time I did this morning was good. Slight improvement from previous run.

2.4km : 14m40s (shaved 14seconds from previous run)

2.8km : 17m18s

I am happy. I ran 2.8km!!!!

almost perfect sunday

Woke up later than usual. No full american breakfast on the dining table, or else it will be a perfect sunday. Had coco-crunch with milk for breakfast.

The rest of the family went to a friend house for the day.

I was home alone. Perfect time to catch up with the new TV sci-fi series that I heard so much about.

12noon, lunch is a bowl of instant noodle with loads of frozen mixed vegetables and eggs for protein.

2pm, hit the gym and run a short distance on the treadmill.
3pm, RPM class, Kelvin's last day as an instructor, he is flying to UK for further study.

5pm, took at traditional thai full body massage at Thai Odessy.

6pm, TGIF dinner, BBQ chicken salad (don't order this) and a pint of guinness, with the family.

10pm, sleep.

Orang Asli Hospital to Genting Sempah and back

Woke up at 5am. Took some oatmeal and couple of eggs. Got coffee from McCafe before pick up Ee.

Drove all the way to Orang asli Hospital at Gombak for the ride to Genting Sempah.

Couple of groups already setting up by the time we got there.

The ride from OAH to Genting Sempah was very nice. Uphill all the way, but not too steep, with the right gear, it was actually enjoyable. I did it on a MTB with slick tyre.

Reached Genting Sempah McD in about 1h40m. Which is not really a good time, but my purpose is to enjoy the ride.

Had a big glass of coke light and a sausage McMuffin. Weird though, McD there ran out of fries.

The initial part of the return trip was painful, the uphill was horrible, regret not taking Boon's advice, u-turn at the car workshop.  Both thigh were burning while going up the slope, and had to get down and push at the last 10-20m. Just can't take it. Heart rate went up to 93% of my MHR.

After that, it was downhill most of the time. Pretty enjoyable, cooling, less vehicle.

Overall, enjoyed the climbing. Will definitely do it again.

Some data from my computer.

Exe time : 2h10m50s
Max HR : 93%
Average HR : 74%
In zone : 1h41m20s
Kcal : 1319
Distance : 35.9km
Average speed L 16.5km/h
Max speed : 47.9km/h
Average cadence : 64
Max cadence : 116

Planned to do this route once every 4-5 weeks.  Good exercise.

5KM running plan

Here it is. I am at week 1. boohoohooo..

Anyway, that is the plan. Will keep update here on the progress.

Is there any 5K run race in November?

Sub 15 minutes for 2.4km

Hit the gym this morning.

Able to shaved off about 30seconds from my run time on Wednesday.

2.4km in 14m54s.

25 seconds faster and I will be in fair category. Imagine that!!!

Watch this space. That will happen in before October...

Great!!!

Night out at Sid's Pub

Spent couple of hours with old friends, and a new one at Sid's TTDI. To unwind.

The crowd was mainly gwai-lo. But good atmosphere, drink was good. Overall, good evening.

Had 5 pints of Guinness, 3 pints of Heineken, 1 pint of Strongbow, pigs in blanket, chicken wings and fried sausage among 4 people

Had 4 pints myself. Should have stop at 2. Go Arthur!!!!

Slight hangover this morning. Good stuff.

Sid's Pub Sdn Bhd

34, Lorong Rahim Kajai 14,

Taman Tun Dr Ismail,

60000 Kuala Lumpur,

Tel : 603-7727-7437

I ran 2.4km

After the 1.6km run on treadmill yesterday, I was motivated to run again since I was pretty comfortable while running.

This morning. reached the gym 20 minutes before the start of BodyPump class. Thought why not do a 2.4km run to measure my endurance level.  Check out my previous post about it here.

So, i did 2.4km run this morning. Awesome.....Last time I run above 2km was years ago. Sad to say. I think because of the cycling, it help in building the stamina and giving me the confidence.

The time was really bad, I did it in 15m23s. With the first 1.5km only at 8.5km/h speed and gradually increase to 9.5km/h at the last couple of hundred meter. And the best part is that I think I can still continue, but have to stop to join the BP class.

When I posted the endurance test blog, I have two hurdles, one is to actually finished the 2.4km run, and second is to be at very poor level. I cross two hurdle today, and targeting 14m30s to reach the fair endurance level by this month. 

Awesome...I ran 2.4km..... Guinness tonight.....on me....all are welcome...all 2 of you :)

Awesome!!!!!!

5 reasons that I need a vacation

According to the blog from John Baldoni.

1. Break from the routine - freshen your attitude

2. Reconnect with the family - good for them, good for u

3. Get in touch with self - kick back and think

4. Let your mind ruminate - think, again

5. Smell the roses - sit and reflect

The key word? Think......

Ran for 1.6KM

Don't laugh, I haven't been running for ages.

This morning, woke up to feed the little one at 5.30am, she is not cooperating. Put her back down to the bed, pack my bag and hit the gym.

Run on the treadmill for 1.6km, timed myself, took me 9m59s.

I know this is not exactly a good time. But I am happy with it. Maybe tomorrow I will run the 2.4km to check my fitness level before the bodypump class.

Target is to able to run 4.8km 3 times a week for the next 2 weeks. 

I can do it!!!