Nellie: Week 2 (Run 3) & Week 3 (Run 1 & Run 2)

Week 2 (Run 3)

I dragged myself out of bed at 0730 last Saturday (21st Feb) for a morning run with Shaun. But before going off for the run, I thought it would be best to have some breakfast first to fuel my energy, hence the ungodly time of rousing.

We went running around SS17 again. Maybe it was just too soon or what, basically there was no improvement from the previous run. Hmmm.

Distance: 2.65 km
Total time: 25 minutes
Average speed: 6.36 kmph

Week 3 (Run 1) - Monday, 23rd Feb

We ran a different route this time, but we were still within SS17. This route is somewhat more challenging as there are a lot of slope-y stretches, including one killer 45 degree inclined slope.

Distance: 1.05 km
Total time: Unknown (we had no time on us!)
Average speed: Unknown

I didn't manage to run through the whole course, as it was really quite tough because of the slopes and all. Stopped a few times because of the burning sensation in my calves. Shaun managed to run the whole way though. After running, we went back to the 45 degree slope and did a few rounds of strength training. This time we managed to sprint up the slope 4 times.

Week 3 (Run 2) - Thursday, 26th Feb

The same route as the previous one.

Distance: 1.05 km
Total time: Unknown
Average speed: Unknown

However, we managed to run another round after resting for about 20 minutes after the first run.

Distance: 1.45 km
Total time: Unknown
Average speed: Unknown

Still haven't been able to run consistently yet; still had to stop a few times. Am still struggling with the burning sensation in my calves and ankle area. I'm not sure if I should push it, as it's not exactly painful. In fact they felt more heavy rather than painful.

Did sprints up the killer slope again, this time we managed 6!!! Super proud :D

joa: week 5, run 1

distance: 5km
time: 44 minutes and 30 seconds
speed: ran mostly at 7, walked some at 6.5. did about 1km at 8 and the last 300m at 8.6
average speed: 6.7421 km/h

i had super bad cramps this time around.. first it was on the left... it then moved to the right and in the end i had it in both side. =.=. no burning pain at the ankle though. that's a good thing.

i think i started a little too strongly in the beginning. i overestimated myself from last week's run. oh well. got to pace myself better. ^^

plus i think i need to run more than once a week. hahaha

Asha: Week 5

Just got back from my long run at Lake Gardens today... Looking forward to Jap later tonight... ;)

The summary for this week... :)

Total distance: 7.43km (doesn't include a total of 3 miles of brisk walking)
Total time: 85 minutes
Average speed: 5.245 km/h or 3.277 mph

Average speed has gone down again!! :( However, I am running for longer distances and taking less breaks in between... Shall keep trying to improve my pace... And I think since I missed a few runs here and there, my first run this week was really tough and I ran slower than usual... Shall not let that slip happen again... :P

joa: week 4, run 1

i ran in penang once for week 3. however, because i'm super forgetful in penang, i forgot to bring my watch and handphone along. meaning i've no idea how long i ran. i knew i had to keep up with my father though... =.=

anyway.. i don't know what got into me today.. probably the uneasy feeling of having not run yet this week.. hehe. or as a friend said, the stars were aligned.. i woke up for a morning threadmill run.

distance: 5km.. finally.. well, to me honest i think i walked for about 1km in between..
time: 47 minutes ^^
speed: walked at about 6 and ran at speed 7 to 7.5, depending on how much the % for the incline was. fastest speed was probably the last 300m... 7.8.. haha. at that point, i really just wanted to get it over and done with.
average speed: 6.3833km/h

i was attacked by cramps in the side and had some pains on the left ankle.. other than that, i think it was a good run. 5km more to go then.
tsk. i just remembered i have badminton tonight =.=

Nellie: Week 2 (Run 1 & 2)

Run 1 (Monday, 16th Feb):

Distance: Less than 1km?
Total time: Unknown
Average speed: Unknown

Cannot understand why I ran less for this session in comparison with the other 2 runs in the first week. Could it be that I was still exhausted from the previous runs?

I asked around, and some of the responses were:

- Could be psychological. Brain hasn't had time to register the amount of training your body has been taking
- Didn't push yourself hard enough
- Started off faster than the previous runs


Run 2 (Thursday, 19th Feb):

Today we ran the perimeter of Shaun's housing area in SS17.

Distance: 2.65 km (according to mapmyrun.com, which btw is such a nifty little tool. Hee)
Total time: 25 minutes
Average speed: 6.36 kmph

Didn't actually run through the whole course, but I'd like to think that I ran most of it and at least the harder, slope-y routes :)

My breathing has become alot easier now, and I don't pant so quickly anymore after I start running, so that's good. I realised the few times I paused was due to my aching muscles; I guess my muscles are rather weak still. After running the course, we did a bit of strength training; what we did was basically sprinting up a really steep slope (I think it was about 30-40 degrees of steepness) as fast as our legs could carry us. We each did 3 of that, but Shaun obviously could sprint faster.

John : Week 5

Whew~ Haven't been too well for this week and it's my rest week so i didn't push too hard this time round...

Had one pace run this week....so speed was the goal this time round... :)

Total distance : 1620m
Total Time : 6:20
Average Speed : 15.35kph/9.54mph

My running pace has been slightly readjusted. :)

Nellie: Week 1 Run (Run 2)

My second run for the week (My week ends on Sunday hehehe).

It has been rather hot for the past few days, and I ALMOST didn't make it for the run today as I was feeling lazy. Stupid heat. But in the end I managed to drag my legs out onto the road, and covered the road around my neighbourhood.

Distance: About 1.5km (I couldn't actually tell what the distance was, but I drove around the area and checked with my car odometer)
Total time: About 50 minutes
Average speed: Slightly faster than the previous run, I think

I ran around my housing area once, then brisk walked most of the same distance, and then ran up and down the road in front of my house twice. According to Shaun's estimate, I actually ran less than the other run I did this week (He didn't run with me today, but I told him which roads I covered). This was probably cause I had no one to push me, like how he was pushing me the other day.

Anyways, I didn't do a lot of stretching after running, which is probably not very good for my training.

BUT I did play a few rounds of tennis, golf, bowling and boxing on Wii after that, so it should be all good :D
(Yes there's a brand new Wii sitting in my house!!!!!!!!)

Asha Week 1-4

Since I haven't posted up all my 4 week's log, here they are.. :)

Week 1

Total distance: 8.28km (includes our Lake Gardens run)
Total time: 90 minutes
Average speed: 5.52km/h or 3.45mph

Week 2

Total distance: 6.64km
Total time: 72 minutes
Average speed: 5.53km/h or 3.46mph

Week 3

Missed two runs this week due to our extended weekend gambling session and recovering from that as well as sudden shifts in plans on other days... Although the average speed has gone down, I have been walking less and taking less breaks and jogging more (but at a pace that is comfortable for me to run far)

Total distance: 1.6km
Total time: 18 mins
Average speed: 5.33km/h or 3.33mph

Week 4

Missed another two runs this week as I was holidaying in Bali... Did a lot of walking there though (not sure if it counts.. :P).. Thought of fitting in a run today, but seems like I won't be able as I'm exhausted in general (it was bloody hot in Bali) and going for a family dinner...

Total distance: 1.68km
Total time: 19 mins
Average speed: 5.316 km/h or 3.32mph

Hmmm... my average speed has gone down... Going to try and improve that...

Have also been trying to keep in form and breath properly (which seems to be ok, I think, in my latest run)...

Hope everyone else's runs are going well!! :)

joa: week 3, run 1

distance: 3km
time: 42 minutes
incline: 5.5% to 7%
speed: 5
level: 8

average speed: 4.285km/h

decided to take things slow this time around. concentrated more on running uphill. it was a good run though. better control in breathing. ^^. had a nice swim with steph after the run. :)

Random tips....

Hehehe~ it's often the little things that end up making a big difference after months of training....some useful little things include...

1) keeping a training diary/log....it's difficult to exaggerate the importance of having a training log with your mileage...speed...route ran....time...how the run "felt"...mistakes you made on the route (started to fast....ran too slowly [lotsa energy left at the end] etc.) recorded down ....it helps motivate you...helps warn you of undertraining/overtraining....helps fix bad habits that are hurting the trainee (e.g. a runner who tends to constantly start fast is probably relying on his/her fast twitch muscles to run instead of the slow twitch ones....so no matter how much he/she trains, his/her long distance ability may see little improvement...)...if you don't have a record of what's going on it's really hard to know what training methods suit your current state best... =\

2) Try to eat something within a half hour or hour after the run even if you don't feel like it... ;)

3) Learn to watch your breathing and pace in the early stages of the run....if you start panting really soon, it's quite possibly that your start is far to quick + your respritory muscles aren't fit yet....so the combination of the two results in the muscles not having enough time to "notice" or "adapt" to the demand quickly enough....so lactic acid builds up really quick....resulting in a prematurely deflated runner.... :P....start out really really slow if you have to....let your heart and lungs get into "running mode" so to speak before you start working the miles....

4) run your own race....everyone has their current level of fitness...and important ability to learn is how to ignore how other runners are running and run at the pace that you know is your best.....that hot shot speedster might collapse on the next lap....or he/she might be a world class marathon runner....match another runner only if you're confident in your ability to keep pace and eventually (if it's a real run) overtake... :)

Nellie: (Long Delayed) Week 1 Run

Weather was good.
Left work on time.
Reached home before it got dark.
No CNY business to take care off.
No shoe shopping with Siew Li.

Finally!


And so I went for my first run :D Hehehhehe.

Well to be fair to myself, I've actually started my "training" sometime before we had discussion about our group marathon. Basically what I was doing was run up and down the road in front of my house. Since it's a slightly sloped road, I would run up the "slope" and speed walk down the road. Not sure if it's the best way to develop a stamina, but there was no other way about it since I was/am in such bad shape.. I couldn't manage anything more strenuous than that.

But anyways! Back to my run yesterday, my first official run after our whole discussion about group marathon (btw, have I told you guys that I think it's such a brilliant idea? :D). Shaun and I went running around-ish my housing area.

Distance: Unknown (I'm guessing it was probably about 1.5 to 2 km?)
Total time: Unknown (Oops! Forgot to keep track, but I'm guessing it was about 20 minutes? Actually to me it felt like eternity.. I felt like I wanted to die)
Average speed: No idea (But according to Shaun, I was "slow")

Throughout the distance I paused a few times, so my stamina is still in pretty bad shape :(
I didn't manage to stretch after running; I was too beat. But we went to kick around a ball a bit after that, so I guess that was good :D

Week 4

Heheheh~ only got one short run in this week sadly....weather was bad for my first....and didnt manage to go on my sunday one.... =\ ....

Total Mileage : 2580m
Total Time : 15 minutes 15 seconds
Average speed : 10.15kph/6.31mph

run 2: the week after cny

distance: 3km/1.8641 miles
time: 33 minutes
treadmill level: 8
speed: 6

took a longer time compared to the previous one because this was in uphill mode.
though, another reason for the slower time could be due to all the gluttony during CNY.. ^^
oh well.