20110726: A Little Bit of Salt

Next Marathon in Penang

Singapore Marathon 2010 Training

‎20101203 42.195km at Sg [5h02m57s] - What a run. =)
Ranking 2288
10.0k 01:05:28
21.1k 02:14:22
21.5k 02:15:44
30.0k 03:24:04
42.195k 05:02:57 (Finish time)

‎20101125 12.8km at Kch [65m04s] - train stamina, max average speed?
round1 1.6 - about 7mins;
round2 3.2 - about 8mins;
round3 4.8 - about 9mins;
round4 6.4 - about 9mins;
round5 8.0 - about 8mins;
round6 9.6 - about 8mins;
round7 11.2 - about 8mins;
round8 12.8 - about 8mins. roughly estimate.
‎20101114 12.8km at Kch [67m19s] - train stamina, max average speed?
‎20101112 12.8km at Kch [73m16s] - train stamina, 8 rounds.
‎20101106 6.4km at Kch [31m24s] - train stamina, sick, didn't want to risk it.
‎20101102 11.2km at Kch [58m24s] - Need to train stamina.
‎20101026 4.5km at Kch [23m35s] - REStart training
20101010 ‎30km NEWTON run [3h21m38s] - Pos 553/1280

Next work out will increase to 14.4km (x9), 14.4km, 17km(x11), 17km, 20km(x13), 20km. dunno have time to complete it or not. hope for the best.
‎20101001 8.0km at Kch [43m11s] - add 500gx2, tough, didn't want to risk it.
‎20100928 11.2km at Kch [56m10s] - Ran fast, kena chased by some ahpek.
‎20100926 11.2km at Kch [58m20s] - OK, take deep long breath.
‎20100924 11.2km at Kch [58m19s] - Right knee "jerky".
20100919 11.2km at Kch [60m47s] - OK, take deep long breath.
‎20100911 12.8km at Kch [80m54s] - Left knee stunted, right knee ok, ankles ok. went for breakfast 30min after, nearly puke. hmm... almost there.
‎20100909 11.2km at Kch [61m01s] - Right knee "jerky", left thigh like wanna cramp 10km, next 14.4km (x9).
20100907 11.2km at Kch [67m15s] - Right knee a bit "jerky" feeling, next 11.2km (x7).
20100906 ?.?km at Kch - ran non-stop about 40mins.
20100903 8.0km at Kch - Stopped for too long, ran all the way, next 11.2km (x7).
20100818 11.2km at the canal - Cramp feeling at 8.4. slowed down, under control.
20100815 8.0km at Kch - Stopped for too long, tired run. :p
20100801 8.0km at Kch - Lethargy kicked in at 4km. Not enough water.
20100730 8.0km at Kch - No more cramp feeling :-) non stop pace, keep left, fast right.
20100724 11.2km at the canal - No more cramp feeling.
20100710 5.6km at the canal+STKP special - Severe fatigue, but best workout so far
20100624 6 rounds open field - 3 clock+3 anticlock-wise need one round to get use to route w b
20100614 6 rounds open field - 3 clock+3 anticlock-wise need one round to get use to route
20100612 9.6km at the canal - Left thigh feels like want to cramp but getting better
20100609 4 rounds neighbourhood - Left thigh feels like want to cramp after 2nd round
20100608 4 rounds neighbourhood +weight - Started after a long stop

20100626: Paratrooper Chng

Fork Fox Talas 32 ($650),
Wheels Mavic Cross Ride Sram 9-speed ($280),
Brake Avid disc-brake set ($120).
Din get the motolite, happy.

20100530: Registration for Full Marathon

Early bird registration at $45 dollar. Have to start training my body again. :-)

20100403: Nike Free running shoes

Bought a pair of fitting nike free + "PLUS" for everyday use. $85 bucks, not so expensive I think.

I forgot where I put my Ipod nano tranceiver. I think it's in the other pair of plus already back in Kuching. Size follow to my first pair of nike free size 9. I tried it on size 8 & size 9 (size 8.5 no stock). I thought size 8.5 would be perfect... maybe. But take into account your leg will expand when you run it's better to follow the old size.

20100327: Running

Met up with ST at the canal to have a sweat workout. He was running with 57yr marathon (4:30 hours) :-p.
Evening time seems ideal for running. Problem is too many people along the way while i was biking, took me about 33 minutes just to get there.

20100321: Running

Quick 38minutes workout.Overslept this cool Sunday morning until 9am.

WOW, 8 hours of sleep. Weathers too cool for waking up this morning.

Make up by doing a sunset run.

20100320: Weekend Routine

The saying goes, everyone has the same 24 hours.
FRI:
8PM : arrive port, take Monday ticket, taxi,
9PM : arrive home, water flowers, bath, stick claim form, do laundry, check out latest anime manga, pay bills, check mails, check emails, Warp, Have time to RUN?
10PM : 11PM 12PM
12:30 - Survival
SAT:
7AM : Laundry
8AM : Breakfast, buy newspaper
9AM 10AM 11AM : Do newspaper cutting and screening for job?
12Noon : Lunch
1PM 2PM 3PM 4PM 5PM 6PM 7PM 8PM 9PM 10PM 11PM
12AM : Must sleep by this time
SUN:
7AM : wake up for jogging
8AM
9AM : Prepare for the class
10AM 11AM : Take bath, do home work, eat
12Noon : it's more convenient to have a full breakfast, leave home at 12:45
1PM : Take MRT
2PM 3PM : Class until 3:30
4PM : Dinner
5PM 6PM 7PM 8PM : Class until 7:45
9PM : Reach home, bath, iron the laundry
10PM 11PM : Prepare for work
12AM : Must sleep by this time

20100314: Running

Nice windy evening, wanted to run but procrastinated until the last possible moment. BLA...

Long time never run. Already becoming inactive. Need a long hike & full sweat workout soon.

This pair of timberland size 9M. Cross country. Usually wore it for cycling. Sole is non slippery. Not so good cushioning.

20100301: Nike Free running shoes

Always wanted to archieved this shoes somewhere so that I can refer to the sizing. I have about 5 pairs of Nike free, from size 8.5 to 9.5.

20100219: Running

Got a little bit of stiff neck. Run after back from work. a quick 33 minutes work out.

Ha, still looks like pork legs. Maybe it's the shoes.

20100216: Running

Ran for a short 33 minutes session. Slow jog most of the way, build up some sweat to start detoxing. Looks like pork legs on shoes.

Bla...

20100216: Thoughts, Reflections & Goals

Been a lazy *cough ahem* blogger.
Didn't even do the thoughts, reflections, goal stuffs. Was getting "busy" in Kuching during the time. totally forgotten about this (I remembered the 45 minutes fireworks in Kuching though kekeke).
Still do some running, but not as much as I'd like to. Which now gives me the fear of putting on weight & all the health issue visible & invisible that comes along with the body like a McD value meal.
Ate, drank & kutt too many junk food into my mouth lately. Haven't even started the weekly Friday night run routine for the beginning of these 20'10 weeks. Dear R (if you're reading this), last weekend Sunday (the day your wife was sick), I only did half the distance we use to crawl/stroll/walk/jog/bla. That's why i did so fast. I wasn't running at all, just strolling. Anyway, I work up some sweat on the biking home.
Next, take a look at what's on the menu.
2010 Goals on Hiking & Running:
1) Weekly run (with mild weights; errr... wouldn't wanna sprain my "tools")
2) Monthly hike (with some weights; errr... wouldn't wanna sprain my "tools" too))
3) Go library - whenever feels like window shoppig (sounds like good advice, but i already learnt to control spending, secret is to not bring money)
4) Mac; 5) Apr; 6) May; 7) June; 8) Jul; 9) Aug; 10) Sep; 11) Oct; 12) Nov
13) Dec - Standchat marathon (hope to run this year)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thoughts & Reflections on Hiking & Running:
Hiking, hmm... prefer to do it early like the old guy say, before the butterflies warm up & get too active.
Running, pray for no injury. I hope to finish a marathon this year. Normal exercise 3 times a week? CAN YOU?
New addition: Biking. The BMX is quite fun to ride. People may be looking at you on the road, curious, confuse, blank? and stuffs. Especially those chinaman, looks total envy at my black beauty. Nothing to brag about, just a contraption to get from point A to point B & a grown man doing it on a BMX looks way too cool/ or xxx. LOL Happy Tiger Year.

20090510: Road Shox fork

MTB front fork, suitable for cross country & jumps. Approximately 1.7kg, cost $120 (used).

20090217: Red Wing 8875

Finally, would like to present this long awaited haven't break in Red Wing 8875, size 8 E (American size is bigger), the girl would not sell me larger size. Look at the red leather and the white soles (looks ready to kick people)

Bought this microfibre insole at Daiso 2 dollar shop, slip it inside, fits snugly.

Don't know when will get a chance to wear this.. :-D

20090126: Dr Cardin

Happy New Year 2009. Did some spring cleaning, polishing old shoes & playing fire crackers. Doctor Cardin boots (No size indication inside; US 9 to 9.5? I compared the insole by my nike free).This Dr Cardin I think already 10 years? Or more. Worn up & "customised". Still have a lot of life in it. Look at those nice paint dot splash on the toes. :-p.The adhesive already worn out (need look carefully with 100% picture), but stitching still perfect. Toes a bit "bruised & rusty" but this makes it more rugged. Colour still great.

20090119: Red Wing Belt

Bought this belt at 60% off $47.60 after discount, together with the 8875. Didn't intend to buy it now, but like R say: "Once you stepped out of City Hall mrt, actually the devil has already won." Great customer service and I got the "one in a million" lifetime VIP membership no. 0509. Can discount 10% each time I buy Red Wing Shoes. Fact is, I already spent February's salary. Shake head shake head...

20090118: Running

After sabo by R for buying 8875 yesterday, this morning start with a cup of coffee. The streets were still dark as I made my way towards the meeting point. didn't think, just ran (got a new dri-fit, quite comfortable). After meeting up with R we made out way to the running place.

Pictures along the way: A excavator along the way, orange colour looks duller in the picture.Sun shining thru the trees. Sunny day, windy so still ok.

Eucalytus tree? Where are the koala bear?

Tree trunk & bark.

Nice house, old man owner drives a lotus & doing vacumn clean the living room.

Out side a nice "country home".

Flowers blooming during spring.

Finally arrived home. Check out my new running shirt. kekeke.

Hope can use this pair of shoes during Sundown Marathon.

20090111: Dr Martens

Walked around with R, when back to buy this Doc Mart $135. The shoes was killing me when i was breaking it in. But looks very nice. :-)

20090104: Illuminator x2

Bought 2 illuminator in a row, tsk tsk tsk... Recession my foot. Due to recession (induced by the media), now I down-grade buy cheaper watch.
This gold-bronze one is $49 (with $10 voucher & the girl gave me watch display stand). At AMK near the Fairprice Xtra super market while loitering with my brother. This one from Becoolen, while walking around with R, actually looking for watch strap but end up bought another illuminator. What caught my eye was the gun-metal grey colour & the "made in Japan" by word.

If nothing to do, better stay at home. Recession, rest & relax.