NB Pacesetter 15K run on 16/May

Well, another milestone as I mentioned in my FB page. I done the 15K, barely. 

Signed up this run as part of my training for the full marathon end of the year. Need to gradually build on my mileage, developing endurance and pushing the body.

The week that leading to the run was slacking, Only managed to put in a 6km run twice at the gym. The entire family was sick and I was hoping I won't get it before the race, and as luck was on my side, I got the sore throat 1 day before the run. 

Didn't get enough sleep saturday night too since the little one was crying most of the time. Up at 4am, make some oat meal for breakfast and couple of hard boiled eggs, a good sit down later. Left the house at around 5am and drive towards Padang Merbuk, a little too early, but was thinking to get there early, get a good parking spot and just absorb the atmosphere. 

Didn't feel nervous at all. Meet Boon and his friend Elaine, joke around till the start of the run. 

And following the tradition of the pacesetter run, hills after hills. It was a really tough run. I was doing ok till about 6km and then started to feel uncomfortable. 

Push on till the first water station and took the opportunity to walk while down 2 glass of water. After that I will run on flat and down hill and will try to pick up pace during up hill. 

At about 8km if where I turn on my iPOD and start playing some good running music to keep me entertain. 

My time for yesterday run was terrible, but I am glad I did it and still below my estimated time of 2 hours, just by couple of seconds. 

Bib number : 3010 (Men Junior Veteran)

Split time : 54m35.48s

Total time : 1h58m13.37s

Position in age group : 185/214

Position by gender : 865

Position overall : 1101

Let's compare to the same age group

Fastest : 49m49.06s

Slowest : 2s29m15.01s

I should target 1h45m for my future 15k run. 

But it was awesome. I really glad I did it.

Now move training. 

Are you healthy?

Article from LiveStrong 

HR
The WHtR is calculated by dividing waist size by height, and takes gender into account. As an example, a male with a 32 inch waist who is 5'10" (70 inches) would divide 32 by 70, to get a WHtR of 45.7 percent.

WOMEN 
• Ratio less than 35: Abnormally Slim to Underweight 
• Ratio 35 to 42: Extremely Slim 
• Ratio 42 to 46: Healthy 
• Ratio 46 to 49: Healthy
• Ratio 49 to 54: Overweight 
• Ratio 54 to 58: Seriously Overweight 
• Ratio over 58: Highly Obese

MEN 
• Ratio less than 35: Abnormally Slim to Underweight 
• Ratio 35 to 43: Extremely slim 
• Ratio 43 to 46: Healthy 
• Ratio 46 to 53: Healthy, Normal Weight 
• Ratio 53 to 58: Overweight 
• Ratio 58 to 63: Extremely Overweight/Obese 
• Ratio over 63: Highly Obese 

Inspired by David Lebovitz's roast chicken

A fastastic recipe from David Lebovitz inspired me to make this in one of the weekend, while mom was in town.

Recipe is from here. The picture above show my version. without the parsley.

Roast Chicken with Caramelized Shallots
Serves 4 to 6

Adapted from French Farmhouse Cookbook (Workman) by Susan Herrmann Loomis

I use a whole chicken cut into eight pieces; two legs, two thighs, and I cut each breast piece in half, crosswise, keeping the wings attached. You could also just use eight of your favorite chicken pieces.

3 tablespoons olive oil
3 tablespoons red wine vinegar
1 tablespoon soy sauce
4 large shallots, peeled and minced
sea salt and freshly ground black pepper
One whole chicken, cut into 8 pieces
one generous handful of coarsely chopped flat-leaf parsley

1. Preheat the oven to 425ºF (220ºC).

2. In a large baking dish, one which will hold all the chicken pieces in a single layer, mix the olive oil, vinegar, soy sauce, shallots, and some salt and pepper.

3. Toss the chicken in the mixture, so they're completely coated with the shallots. Turn the chicken pieces so they are all skin side up.

4. Roast the chicken for about twenty minutes, until it starts to brown on top. Turn the pieces of chicken over. Scrape any juices and shallots over the chicken that may be clinging to the pan, and bake for another twenty minutes, or until the pieces of chicken are cooked through and the shallots are well-caramelized.

5. Remove from oven and toss in the chopped parsley, then serve.

This is it. The route for SC Half Marathon.

Time to kick start the training

RPM 46

Attended the class with the newly released RPM 46.

RPM 46

01. Cosmic Girl – Jamiroquai
02. I Gotta Feeling – TransNoise
03. My Life Would Suck Without You (Bass Force Remix) – Kelly Clarkson
04. Home – Paul van Dyk feat. Johnny McDaid
05. The Pretender – InTheWind
06. Sincere For You feat. Kirsty Hawkshaw (Radio Mix) – Lange
07. Evacuate The Dancefloor (DJ KTW Remix) - Studio88
08. Don't Know What To Do – Dane Rumble
09. No Air duet with Chris Brown – Jordin Sparks featuring Chris Brown

I am so ashamed by the PM

I am so ashamed. He is the leader of the country and speak without thinking. Please resigned.

"I am a Malay but I am comfortable being a Malay in a Malaysian society" - Prime Minister of Malaysia

Tuesday morning jog

determined to get the mileage this morning after a lazy monday due to rain and mild sore throat.

Woke up at 6am, sneak out of the room so not to wake up Ashlee. Drank a glass of water and hit the road.

Did a loop with u-turn at 3km distance from house to PutraHeight.

Tried to pick up the pace when running but still watching the breathing and posture. The pace is tougher then usual but manageable.

Time is 37m25s. Not bad, but Target is 36min. Will try again.

Felt good for forcing myself to get up and run this morning.