(31/12/04)-Back from 2 day Rest

I had some muscle ache after the "overstress" on Tuesday . But today , back to normal .

Ran about 50 mins of 6 min per km pace . I didn't want to overstress myself after recovering form "injury" .

Weather was really wonderful today .


Still need to build up more mileage for this week and will be logging in more km tmw .


HAPPY NEW YEAR EVERYONE 2005 !!

Location : Lake Gardens

Mileage : Approx 8 to 9 km

Duration of workout : 45 min

(28/12/04)-(Evening)-Ist time training with Pacesetters at Kg Pandan track

I went to Kg Pandan , not knowing what to expect . I saw some people warming up there and i guessed it must be the Pacesetters . I then asked coach if there is any Ronnie See or Justin here as this was the only names I knew and coached pointed me to Ronnie . I got to know Ronnie and he gave me lots of good advise .

The training :

400 m x 3 at 50 % , 60% and 70 % effort , I forgot to time but I guess its 1 min 30 sec and above

Then :(Surprise !! , the same thing I did this morning )

2 km x 5

(Averaged at 8 min 30 sec except for 2nd last round 8 min 24 sec )

It was a great training and coach was very encouraging looking forward to more track work with Pacesetters !!


Location : Kampung Pandan Sports Complex

Mileage : 11.2km

Duration of workout : 1 hour


Overall Milage for the whole day including morning and evening:

19.2 km

(28/12/04)-(Morning)-Holiday at Country Heights and got chased by dogs

I went with some friends and my wife to Country Heights for a free stay yesterday . Wanted to jog in the evening yesterday , but some dogs about 200 m away suddenly stood up and began to chased me . I quickly sprinted back into the house

Length of run : 50 m !!

Duration : 2 mins !!


Today , I tried again in the morning but from the main entrance , again I saw the same dogs 200 m away , this time i had to sprint to a car in which there was a person in it and fortunately the person there allow me to go in ( actually , I didn't really asked permission , I saw his back door not locked and i immediately told him I'm coming in becoz of the dogs ) , if not , my legs will be gone

After that ran the other direction :

2km ( 1st lap = 9 mins = 4 min 30 sec per km)

Rest 3 min

2km (2nd lap = 9 mins = 4 min 30 sec per km)

Rest 3 min

Non stop 4 km ( Total 19 min 50 sec , 1st 2 km = 10 min 30 sec = 5 min 15 sec per km

and

last 2 km = 9 min 20 sec = 4 min 40 sec per km)

Note : Felt ashmatic for the 1st 2km , legs felt heavy the whole time .



Location : Country Heights

Mileage : 8 km

Duration of workout : 40 min

(27/12/04)-Ran , felt asthmatic but ran on.......

This morning I felt asthmatic but I just ignored it Even though my chest was feeling tight as I ran , I didn't use my inhaler After a while , Haleluya , it just felt normal to run with an asthmatic feeling .

In fact , I ran the same pace as last Saturday when I was feeling normal , 5 min 22 sec per km pace .



Location : Taman Desa

Mileage : 8 km

Duration of workout : 43 min

(25/12/04)-Long fast run and P R !

MERRY CHRISTMAS EVERYONE !!

Ran at a 5 min 22 sec per km pace .A round at Taman Bukit Jalil is 2.7 km thus had to go 6 rounds to achieve 16.2 km . Average 14 min 30 sec per round .

My record here was 13 min per round with a lot of effort last week . Today , at the 2nd last round , achieved to my surprised 11 min 45 sec which is a P.R. , and without effort , equivalent to a 4 min 21 sec per km pace .

I'm very happy with this :)After that went to church for Christmas celebration .



Location : Taman Bukit Jalil

Mileage : 16.2 km

Duration of workout : 1 hour 27 min

Easy run at Lake Gardens

Ran 8- 9 km at almost 6 min per km pace .

No problem with breathing and didn't feel asthmatic . Ended the run with a fast paced 1 km .



Location : Lake Gardens

Mileage : 8 to 9 km

Duration of workout : 50 min

(23/12/04)-10.8 km run

Ran at 5 min 33 sec per km pace . Usually have a habit of going to toilet to pee after just 2 km + but this time controlled myself and continued running . The urge soon disappeared .

There was also some pain on some part of my leg half way through the run , I ignored it as I thought it was just a misalignment of the bone . That also disappeared as I continued running .



Location : Taman Bukit Jalil

Mileage : 10.8 km

Duration of workout : 1 hour

My Photo 

My Photo 

(22/12/04)-Almost asthma attack at Kampung Pandan Track

Ran :

3 x 100 m

After that , felt an asthma attack coming . This time I'm prepared , I brought my inhaler .with me so as not to distrupt my training . After a while, everything was back to normal .

Then Ran :

10 x 400 m ( averaging 1 min 28 sec per lap and resting average of 2 min)

Lastly ran :

1x1 km ( 4 min 7 sec)



Location : Kampung Pandan Complex

Mileage : Approx 8 km inclusive warm up

Duration of workout : 1 hour

(21/12/04)-Hill run

Ran twice up the steep hill from Lembah Kiara car park . Still recovering from my asthma attack yesterday so didn't go the whole round . Afraid of the monkeys there too and forgot to bring my stick ( a light rotan which I found at home while shifting yesterday)

Location : Taman Tun 2 km hill

Mileage : 8 km

Duration of workout : 50 mins

Kenny Tan on an easy run 

(20/12/04)-Asthma attack at KLCC

After shifting my house in the morning , I decided to go to KLCC to try out the track for the 1st time .

Based on dusty conditions at the shifting combined with some dusty conditions at certain part of KLCC , I began to experience breathing problems at the 4th round .

Had to abandon the training .

Nevertheless , before abandoning , I was going at 6 min per round .

Location : KLCC

Mileage : 4.4 km

Duration of workout : Approx 30 mins

(18/12/04)-Long easy run

Did my weekly Saturday long run Includes a bit of walking , going to toilet and talking with people .

Legs no ache . Breathing no problem .


Location : Taman Bukit Jalil

Mileage : 16.2 km

Duration of workout : 1 hour 45 mins

(17/12/04)-Running with a bit of asthmatic feeling .

Ran 8 km with :
800 m high speed run in between x 3 . (average 3 min 28 sec per 800 m)
Didn't feel energetic coz was feeling a bit asthmatic this morning .



Location : Lake Gardens

Mileage : 8 km

Duration of workout : 45 mins

16/12/04-Recovery run

To recover from the double training yesterday , just did a 10.8 km of 6 min per km pace . Saw a friend halfway through and ran with him too , also had conversation while running .



Location : Taman Bukit Jalil

Mileage : 10.8 km

Duration of workout : 1 hour

(15/12/04)-Sprint up hill and 8 km run-Morning

Before running 8 km , I went to a hill of about 200 m and sprinted up it for 5 times . It was really tiring and its always the last 30-50 meters , which was steeper that I could feel all the lactate building up in my legs and slowing me down and I was panting intensely .

After that when for a 8 km run and felt my legs heavier than usual .



Location : Taman Desa

Mileage : 10 km

Duration of workout : 1 hour

15/12/04-1st time 2nd training in a day -Track run at Kampung Pandan-Evening

Wanted to try to see if I could train twice a day , so I drove to the complex . Got lost at first as I'm not familiar with this area

When I found the complex , I did the following :

400 m x 3 ( 1 min 21 sec average timing)

100 m (3 quarter pace) and 100 m (jog pace) x 3 round of the loop

Conclusion : Could train twice but , since new to this , didn't really go all out as I was afraid of injury


Location : Kg. Pandan Sports Complex

Mileage : 2.4 km

Duration of workout : 30 mins

(14/12/04)-Double hill

No , this is not the double hill which the Pacesetters take . I had a hill run at Tmn Tun hill . I wanted to go the 5 km round twice but manage once and then started from the bottom of the hill and ran to the top of the hill again which is about 2 km .

1st round , breathing was great . 2nd round breathing was more intense .

After that ran back to the car pack at Lembah Kiara .

Location : Taman Tun

Total Distance : 8 km

Duration of workout : 1 hour

(13/12/04)-Slow 5.4 km and fast 5.4 km-Morning

At last , I believe I had a good workout after a 2 day rest on Saturday and Sunday . There is no more pain in my leg . The muscles have healed due to the rest .

Research has shown that it takes at least a min of 48 hours for mini tears in a muscle to be healed completely .

Ran 7 min per km for 5.4 km and 4.54 min per km pace for the next 5.4 km .

Walked another 1.1 km .







Location : Taman Bukit Jalil

Mileage : 11.9 km

Duration of workout : 65 mins

(13/12/04)-Bicycle Ride-Evening

A friend lent me his bicycle and I collected it from Subang and rode 20 km to my home in Old Klang road .

it was a breeze with the cool air as I rode on the NPE at about 7 pm Been years since I have rode a bicycle . Dangerous with the traffic at sunway at times .

(10/12/04)-Hill run

Found a short new route today in Lake Gardens , its the road to Carcosa . Gradual gradient . Ends at edge of lake .

Then , ran at 5 min per km pace from Jalan Tembusu to the gate which is also a gradual gradient hill of 45 degrees , I reckon its at least 500 m . Lung bursting ! Really tiring !
Did this 3 times and when back the Carcosa hill .

Still had some pain on leg muscles as I run .

I think i'll take a rest tommorow which is Saturday and Sunday to really let the muscles repair .

Location : Lake Gardens

Mileage : 8 km

Duration of workout : 52 mins

(9/12/04)-Running with pain and the traditional solution

Did a quick 10 min run and then another 50 min of 6 to 7 min per km run . Had pain in leg . Rested yesterday but I thought the rest would have helped .

Someone told me today that aches can be solved the traditional way . Just bath with very warm water and at the end of the bath , take a handful of salt and mix with about 2 lit of warm water and pour it over the aching part !

I'll try it later .

Location : Lake Gardens

Total Mileage : Approx 11 km

Total time of workout : 1 hour