April 2010

Mmm~ another month's passed.....training log update~ :)

Total Run Distance : 30.7km
Total Time : 2 hours 45 minutes
Average Speed : 11.2kph

Switched over to minimal shoe running this month...surprisingly tough stuff!...using a heeless pair with just about 2mm of padding... : | ....could barely do a mile at first...w/ major calve aches (could barely walk) the day after...slowly built up to 3miles w/out aches... =D

Plus side...running's a lot more comfortable...I'm slowly starting to break past old records with much less effort...also the IT band issue in my left knee (the reason i switched over in the first place) is pretty much gone~ hoorah~!....

Down side...It did take quite a bit of time to adjust and I still havent reached the distances I used to hit...though I am running quite a bit faster now...hehe~....

Also got myself a forerunner 305....brilliant training aid...no more room for exagerating distances for me~ =(

Hope everyone's been training well~ =)

*edit*

Also 30 kilometers of walking at 5kph...as warmups for either runs or weight sessions...havent kept track of tonnage this month tgh...a min of 24 tonnes....hmmm~ really should start keeping track of that~

Update summary

All still running I hope?....I still drop by now and then to check up old run times from everyone....since I last posted I've been keeping up everything....str work's doing great so far....running's doing decent~ =)

So far this year I've taken part in the

Putrajaya night marathon 2010 (7.7k, 47 minutes, 9.8kph)

KL towerthon, 1k run + 2058 steps (6 min run, 2 minute lobby wait 19 minute stair run)

HELP's Treakathon (not a typo), spent most all of it walking since staff started last... =\ ...still a fun 8 minute sprint through the river and up the final hill (only helps if you know how the track's like =p).

Averaging a run a month so far....still deciding what run to go for next....hope everyone's on track too! =)

~

Hey everyone!

Hope you guys have been still training. I picked up a minor knee lig. strain a couple o months back so took time off then. Have been easing back slowly and am pretty much back to full swing now.

Am running twice a week, boxing twice and doing str work once. Am up for any runs if anyone's interested. Schedule's pretty packed w/ postgrad apps and all, but am in the shape for and would be interested running something~ =)

Update Summaries~

Hi Everyone~

Still no word on how your official runs have been going... =\

Hope everyone's trainings been going well~ This blog seems kinda dead but I'll probably still post on it just to keep my training on track~ ;)

As before i've been focusing tons on speedwork lately..so runs are mostly sprints + recovery intervals...(speed being a relative term...on a competitive level i'm running like a middle aged man for my 5k...:P..though my mile time is okay i guess)...

Total Distance : 16500
Average Speed : 7 mph

Str Work
4800kg of lifts...plus misc body weight work...lifting is fun!...body work...not so fun....

Rest week next week!

Messaged everyone on a run on facebook....message back if interested ya~ ;)

Current Year Targets

sub 5 minute mile (faster then 19.3kph/12mph)
20 minute 5k (15kph/9.3 mph)

Current Status

5:45 minute mile (16.8kph/10.4mph) [ran this about a month ago. Due for a record run in 2 weeks... must...improve time....]

25 minute 5k (12kph/7.46mph) [just ran this record yesterday....time still kinda sucks....must improve!]

John : Week 19,20,21

Hi Everyone~

How'd the King of the road + the other runs go?...hope to hear from you guys soon.... :)

Haven't been posting much here since me and ash seem to be the only ones.. :P...though as usual i've been keeping detailed training logs....been focusing on pace for the past couple o weeks...wasn't happy with the pace i kept at for the std charted 10k... =\....also training heavily to get back into the ring (boxing) so tons of explosive strength and str endurance workouts going on in the background....

Total Distance : 18000m (6 runs of varying distances)
Total Time : 96 min
Average Speed : 11.25kph/7 mph

Str work
3000kg lifts...deads...squats...bent and bench presses mostly....just started w/ the side press...it's a bitch....can barely handle 20kg/hand in it...=\....think there are some girls who can handle more...hhahahaha....well at least the rest of the lifts are alright... :)

B.W work...
60 chins
80 squats
60 dips
100 lunges
150 pushups
240 crunches
120 supermen

I'm tired....might take next week easy... :)

Full Results out~

Hey everyone...full results for the 10k categories are out... =D

Browsed a couple o results (btw, for cross comparison between ourselves we should use the net time which is actually our personal bib times =)....)...think nellie got a 3 minute boost... =D

Heheh....plus now that we know the total number of runners we can calculate relative performance...i'm in the top 16% of the men's 10k class... =P

Targets~

Just some random musings.....

Speed division's a rather controversial issue among runners....few debate the 4mph walking barrier (beyond which almost everyone starts jogging instead of walking...lest a brisk walking style is adopted)....the jog/run division is a battlezone tgh....some camps believe it doesn't exist...others that there are differences between the two....it does make a lot of sense to factor in height and stride length into the equation....based on my run experiences i would divide speeds into the following categories.....just in case anyone's curious... ;P

Average Walk		3 mph
Fast Walk		4 mph
Jog		5 mph
Fast Jog		6 mph
Run Zone		9 mph
Sprint Zone		15 mph

~

On another note...i'll be heading back to the ring to pick up boxing again....(gotta get a new set of gloves tgh.....)... =)....gonna be seeing a lot more fast miles and 5k marks popping up...and probably less long runs.....hardcore endurance being a lil counterproductive to developing what I need in the ring... =\ ....will probably be joining the "shorter" distances in future races (3k/5k/7k/ occasionally 10k) and focus on tight explosive times....

Could feel the training clash during the recent 10k....body felt wonderful in the last mile sprint...but all the slower bits didnt feel too brilliant.... =\...time reflective of such too....guess i should start following the ol' sit on one chair maxim...hehe....

Goal = Sub 20min 5k, sub 45 10k....

So i won't be slacking off by any means~ =P...looking forward to future runs with everyone....and the occasional training run? ;)