(28/12/06-Run with stories)

Thursday

Had an easy run with Justin and Adam .Adam entertained us during the run with 2 Hallmark movies that he watched . Interesting movies i would say . Both about Christmas . I then entertained them with 1 movie I saw . Its about a will by an old lady .

Distance : 11 km
Duration of work out :Approx 1 hour 5 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK but a just bit laboured 10 mins after the run

27/12/06-Wednesday morning and afternoon

Monday

No run ,Christmas , makan , makan makan !!


Tuesday


Suppose to run at Lake Garden , When about to head there , wife calls to say KLCC train all jam and not moving . I'll have to come and fetch her first . I said , might as well I come and we watch a movie there.


WEDNESDAY ( Morning)- Ran accidentally with Lai

After droppping wife at KLCC . Decided to run at KLCC . 1st thing I headed for the toilet . When I came out from the toilet , I saw some one that looked like Lai. I thought may be I should run with him so I went to the other side and reconfirmed its him . He was on his 6th lap whereas I was just starting . Nevertheless , he continued with me all the way till the last 2 rounds where I went the opposite direction instead .

Total laps :
Kenny 10 laps
Lai 16 laps !!

Distance : 13 km
Duration of work out :Approx 1 hour 25 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK


WEDNESDAY (Afternoon)-Ran with Justin , Adam and John

Ran myself the 1st 5.5 km loop first . It was very hot at 5.30 pm.


Then ran with the rest .Its been a long time since running with Adam and John . Adam will be coming to Lake Garden more often coz he is no more outstation .John was having his recovery since his splendid Marathon in Chengmai of 3 hr 33 min 8 sec !! Kudos to him !!

Distance : 11 km
Duration of work out : Approx 1 hour 5 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK

(24/12/06-Rain with some rain)

Saturday

No run , Rest day !!


SUNDAY


Suppose to wake up 5.30 am to run with Ronnie to Sri Hartamas but didn'r as I overslept coz came back from THe Curve at 12 am on Saturday and was tired of all the walking around .

Afternoon .

Decided to go for a run outside my hse at 4. 20 pm .

1st 7 km wheather looked like it was going to rain .
8 th km to 9 th km : It poured heavily , I told God to pls stop it temporary.
10th to 14 km : God stopped the rain , it was back to nice weather again , not to sunny nor hot .

Distance : 14 km
Duration of work out : 1 hour 33 min 48 sec
Location : Tmn Desa


TOTAL WORK OUT FOR THIS WEEK : Approx. 73.9 KM ( 36.1 km more than last week, Approx 50% increase, actually some book says only 10% increase every week or the most is 25% increase)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , felt a bit asthmatic after 1.5 km , kept having the same feeling till 25 minutes then it was back to normal . when I had this feeling , it was harder than usual to go up the hills .

(22/12/06-Friday - Run with Lai)

It was also cool at Lake Garden . In fact , this past few days in has been pretty cool in the mornings . ( Perhaps due to the coming rainy season ?? ) I was late , as Lai had already ran 3 laps . I continued with him another 5 laps at a slow talking pace.


Distance : 13.5 km
Duration of work out : Approx 1 hour 23 min 31 sec
Location : Lake Garden



# of times used 0
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(21/12/06- Morning and Evening)

21/12/06- Morning -Ran with a tan

It was again cool at KLCC and no hot sunlight , just a bit . After running , I got home and found that I have became darker at the hand area .I found from Justin in the evening that even slight sunlight can get us tan .


Distance : 8 km
Duration of work out : 45 min 08 sec
Location : KLCC



# of times used 0
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok


21/12/06-Evening

Ran with Justin , Ronnie and Lai . It was a great run.


Distance : 8 km
Duration of work out : 46 min 22 sec
Location : Lake Garden



# of times used 0
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(20/12/06-Ran with a bit of rain)

Yesterday it was running with a bit of pain , today with a bit of rain . More of a slight drizle in the morning at KLCC . It was very cooling even at 8 am . In fact , it looked liked Genting coz I could see The KL Tower covered with mist !! . It was a nice cooling relaxing run


Statistic :

1st 5 laps :Approx 6 min 10 sec to 6 min 31 sec per km pace


Last 3 laps or last 3.9 km

:5 min 44 sec per km pace , 5 min 21 sec per km pace

and last 1.3 km = 4 min 40 sec per km pace



Distance : 10.4 km
Duration of work out : 1 hour 2 min 27 sec
Location : KLCC



# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(19/12/06-Ran with a bit of pain at ribs)

Breathing back to normal today . So speed will have to be normal again . Ran by myself at first . Not sure why , but there was a small pain at the ribs as I ran . After running for about 15 minutes , the pain went off . Joined Justin after that .

Statistic :

1st 8 km :Approx 45 min 31 sec ( 5 min 41 sec per km pace)
next 5.5 km :29 min 57 sec ( 5 min 26 sec per km pace)


Distance : 13.5 km
Duration of work out : 1 hour 15 min 28 sec
Location : Lake Garden



# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(18/12/06-Morning-Ran very slow at KLCC)

MONDAY MORNING

I literally ran very slow coz yesterday's asthmatic feeling was still there . Didn't use inhaler coz it was mild .Had energy for very very slow pace only . The asthmatic feeling was gone after running for 25 mins . There is no more of that feeling as I write this blog.

How slow was I ? ( Note my usual run at KLCC is usually at least 7 to 8 min per lap )

Lap 1 : 11 min 30 sec !! ( 8 min 50 sec per km pace !!)
Lap 2 : 11 min 24 sec ( 8 min 46 sec per km pace)
Lap 3 : 10 min 53 sec ( 8 min 22 sec perkm pace)
Lap 4 : 11 min 27 sec (8 min 48 sec per km pace , coz drink water)
Lap 5 : 10 min 25 sec ( "Just faster a bit " , 8 min per km pace )

This was how slow I was .
Haven't been so slow before !!


Distance : 6.5 km
Duration of work out : 55 min 41 sec
Location : KLCC



# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , feeling a bit of congestion in chest area at first .

(17/12/06-Asthmatic feeling)

SATURDAY

No run .

Distance : 0
Duration of work out :-
Location : -


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK



SUNDAY

Spoke to Justin at 8.30 pm on the phone :

Kenny : "Hi !"
Justin : "Hi! How are you ?"
Kenny : (Hesistated to answer) "Fine"


"Fine" , that was the usual answer when people ask us how we are even though we are not fine . Now I remembered why I hesistated to answer . I woke up this morning with an asthmatic feeling . Didn't need any inhaler though . Still feeling a bit of congestions as I write this blog .

Busy and didn't feel like running today because of this feeling . Hope tmw will be back to normal feeling .


Distance : 0 km
Duration of work out : -
Location : -


TOTAL WORK OUT FOR THIS WEEK : Approx. 37.8 KM ( 6 km more than last week, hope to put in more mileage next week)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , feeling a bit of congestion in chest area .

(15/12/06-Run with Rojak feeling)

1 pm : Had a big bowl of Sarawak Laksa ( The one at Nam Chuan Restoran at Lucky Garden ,Bangsar is the best , RM 4 and delicious !!)
4.45 pm :Felt hungry and had some Rojak and Chendol ( The one at Taman Desa is the most crispiest!!)
5.30 pm : Tried to pangsai out , but can't .

No choice but to go to run feeling rather full . Met Ronnie and Justin and ran with them .( By the way, coincidentally ...R for Ronnie , R for Ro ... J for Justin , J for Jak =
Rojak !)

4 laps around the lake :

My lap time :

Lap 1 : 13 .02 ( 5 min 40 sec per km pace)
Lap 2 : 12. 36 ( 5 min 28 sec per km pace)
Lap 3 : 12. 33 ( 5 min 27 sec per km pace)
Lap 4 : 11. 00 ( 4 min 46 sec per km pace)... by myself

Total time :49.14 ( Averaging 5 min 21 sec per km pace)

Distance :9.2 km
Duration of work out :49 min 14 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(14/12/06-Evening Workout-At Lake Garden

Ran about 7 km .No more of coughing which I had this morning . There was this guy in front of me about 50 m away . He heard me coming and looked back a few times hoping I didn't overtake him . I didn't intend to overtake him anyway . I followed him for about 3 km till he went for a pee stop at the planetarium . Now I know the planeterium has a toilet on the way . Never noticed it before .


Distance :Approx 7 km
Duration of work out :Approx 45 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

14/12/06-Thursday-Morning 8 lapper at KLCC

Ran 8 laps at KLCC in the morning .It was quite energy sapping towards the middle of the run because there were some mucus in my chest and I had to spit it out by coughing every few meters . Uncomfortable and slowed me down .



Distance :10.4 km
Duration of work out :57 min 14 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(11-13/12/06-My time in Raub)

11/12/06- Monday-Flat road run

I was at Raub for Orang Asli church camp . Stayed in a 2 star hotel / Outside there was the trunk road . I didn't want to go to far so this is what I did :

Run for 15 mins on the trunk road from the hotel ( I found out later it was approx 3 km) and then reverse again .

Timing :3 km ,15 min = 4 min 50 sec per km pace

Reverse back to hotel :
3 km ,11 min= Approx 4 min per km pace

P.S :Leg no more pain !!


Distance :6 km
Duration of work out :26 min
Location : Raub


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK



(12-12-06: TUESDAY)

Wanted to run . Slept at 5 pm and woke up at 6 pm , felt asthmatic , didn't run.


Distance : 0 km
Duration of work out : -
Location : Raub



# of times used
Asthmatic inhaler and remarks : 1 times used inhaler at about 7 pm


13/12/06-Wednesday : Back home again

Came back from Raub and reached my house 6 pm . After clearing up some things , by the time it was time to run , it was already 7 pm . Decided to do a quick 5.2 km outside my hilly area.


Timing :Approx 5.2 km ,29 min 46 sec = 5 min 43 sec per km pace


Distance :5.2 km
Duration of work out :as above
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(9/12/06 and 10/12/06 - Saturday and Sunday )

SATURDAY

No run . Rest day . Rest the left thigh which was a bit pain on Friday .

Distance : 0
Duration of work out :-
Location : -


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK



SUNDAY

Ran in the evening. Undulating Taman Desa route . Hilly .Left thighs not so aching anymore but still a bit . Its healing .


Distance : Approx 11 km
Duration of work out : 1:03:00
Location : Tmn Desa


TOTAL WORK OUT FOR THIS WEEK : Approx. 31.8 KM

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing a bit stressful in the beginning but after 15 mins was OK .


PS : NO UPDATES FROM MON TO WED (11/12 to 13/12) AS I'LL BE GOING TO ORANG ASLI CHILDREN CHURCH CAMP IN RAUB .NOT SURE IF CAN RUN THERE .

(7/12/06 and 8/12/06 Thursday and Friday)

THURSDAY

Suppose to run 2 rounds of Justin's 5.5km loop . In the end , my legs were tired especially the left thigh which haven't recovered . We ended up walking for the last 1 km after running about 4 km.


Distance : as above
Duration of work out :32 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK



FRIDAY

Ran at KLCC in the hot morning . Wanted to go for 8 rounds . In the end only 6 rounds coz there was still a bit of pain in the left thigh which haven't recovered from the Marathon yet .

It was a slow run of 6 min 3 sec per km pace.

Distance : Approx 7.8 km
Duration of work out : 47:17
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

Some S'pore Marathon pictures

(5/12/06 and 6/12/06) Tuesday and Wednesday

TUESDAY

A short run to burn off the lactic acid . It was rainning so I used my windbreaker .Thighs hurt a bit .

Distance : Approx 4 km
Duration of work out : Almost 30 min
Location : Outside house


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok


WEDNESDAY

Suppose to run with Ronnie at Lake Garden . As I was preparing to go , it poured like cats and dogs . Had to change plan and go Mid Valley gym . The 10 min journey became 30 min coz of the rain !

Treadmill : 5 km ,left leg thighs ache a bit . Right leg no pain .

Distance : as above
Duration of work out :32 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(5/6/06)-I'm back to writing blogs

I'm now a Finisher of 42.195 km ,that's what the finisher Tee from S'pore Marathon says .

I'm happy with this T-shirt for a number of factors .

BUT , 1stly ,I'm back to writing coz:
1. Anonymous encouraged me ,not sure who he/she is ,TQ
2. It seems I'm an inspiration to ashmatics. ( Hope to continue to be)
3. I'll start recording my training again with a simple daily blog for my record purpose.


3 WEEKS BEFORE MARATHON :Backache due to injury from sit-up at gym ,whereby I was supposed to do the easier sit-up but I was lazy to change the machine from a hard level to an easier level . But still ran with some pain. Did complete Pacesetter 30 km run in 2 hour 54 min .

2 WEEKS BEFORE Marathon : Back OK ,not much trainning coz helped out with children church camp at Genting for 5 days ,can see no altitude trainning but did have altitude living :) !!

4 DAYS before Marathon :Wednesday , 5 times diarhea and fever . Prayed to Jesus for help . The next day fever all gone , no more diarhea . Haleluya !!

Conversation with Justin on the week of Marathon :

Kenny : Justin ,as you know I haven't been trainning hard enough coz of all these events the past few weeks .

Justin : I know , base on all this , you better think of just completing the marathon and not set any target time .

Kenny : I believe I can do it , coz I have ran through an asthma attack and I have ran with aches or something like that . It means I think I have determination and this Marathon will need determination from me again .

Justin : Lets see how it goes on that day .

End of conversation .



3 days to Marathon and day of Marathon :

Some phlegm stucked in chest area , a bit of cough caused by phlegm .


The MARATHON Report :

Came with Ronnie and friends .

Still have phlegm . Coughing every few km to try to spit out phlegm . ( S'pore is a fine city , will they fine me for spitting during a race ? )
Used my heavy new Reebok , ( got it at half price in which ori price was RM450),lots of cushioning . Had to use this cause the other Mizuno no more cushioning and after using Reebok for a few weeks ,got used to the heaviness .

Ate and carbo load a lot on Saturday with the gang till stomach bloated . Couldn't shit out on Saturday and even morning before Marathon . No choice but to run at 1 kg heavier .

Strategy was to run 6 min per km pace and base on my split timings every 10 km , it was adhered to .

10 km mark :59 min 54 sec
21 km mark :2:01:25
30 km : 2:57:03

42.195km :4:09:32

At 30 km mark , hit the wall , meaning , my thighs ache , the right inner part of leg pain. I still went on coz of my target to either get a sub 4 or just a little above .There were some motivators along the way , namely the motivational signboards and cheer leading groups . Rubbed deep heating on my leg a few times . Last 7 km , turn on the power , but being careful not to get cramp . It was superb when reach finish line , coz inspite the pain , I have finish the RACE !!!

Next target : Great Eastern 30 km 2007


Distance : 42.195 km
Duration :4:09:32 (P.R)( Former P.R was 4:20 durings Kedah 12 hr run)
Location :S'pore


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

WELL Wishes

Dear fellow runners and those who are running at the KLIM ,

ALL THE BEST TO YOU ALL !!

Why I didnn't run for 1 week ? Last Wednesday , as we know very heavy rain . The rain overflowed into my compund and pushed down the wall . The wall fell on my car . And the water was knee high , it entered into my house and water was all over my house insie and it was ankle deep . My work out : clean , the house for the past few days !! 

Damage to the side and actually bumper too !! 

Tsunami!! 

(11/2/06-circuit run)

Leg ache all over after the run . I run by detemination and not by ability and that's Bad !!

I won't join KLIM coz I want to train harder first but I'll probably go for Kedah 12 hour

Total mileage rthis wewek : 42.25

Distance : 32.2
Duration of work out :3 hour
Location : lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(7/2/06-Gym - Threadmill)

Treadmill : 10 km

Distance : as above
Duration of work out :58 min 25 sec
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok but harder a bit to breath out at the last 2 km .

(4/2/06-RFT alone)

I overslept . RFT was suppose to be 8 am and by the time I woke up it was 8 .50 am . I reached there at 9.45 am , everone gone off, and so I started by myself at 10 am till 11 17 am. Really very hot .

Distance : 13 km
Duration of work out :Approx 1 hour 17 min
Location : KLCC

TOTAL MILEAGE THis week : Only 31.9 km!!

# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing normal

(3/2/06-Friday-Back from Lazy slum)

After not running on Wednesday and Thursday and feeling guilty about it coz did a lot of eating and sleeping , started the run again . It was a basically slow easy , relaxed run .

Distance : 8.5 km
Duration of work out :Approx 48 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing abnormal during the whole run thats why I had to go slow .

(31/1/06-Tuesday-"Easy" run with Chen)

Chen sms me to say he will be doing an "easy" at Polo Gound at Ipoh . To me easy is slow paced . To my surprised , we actually started at almost race pace . I was already gasping for breath at the 3rd km .I could only keep up till 9 km and after that I slowed down and Chen completed the last 1.4 km on his . He really is improving or im really out of shaped !!


Distance : 10.4 km
Duration of work out :Approx 53 min
Location : Polo Ground , Ipoh


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler before trainning , breathing normal at the beginning of trainning but hard at the end .

(Sunday-29/1/06-CNY morning run)

Happy Chinese New Year to every one !!

8 .18 am to 9. 18 am , run at my neighbourhood . It was a bit hot .

Mileage for the week :

RUN 55.2 km

CYCLE 15 KM

Distance : 10 km
Duration of work out :1hour
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal

(Saturday-28/1/06-Run with Ronnie and Richard)

After a rest on Friday , I saw Ron's blog which said 7.30 am , run at Lake Garden which is 20.7 km (9 laps) . I told him I'll join him .

We Started at a slow pace and went faster and faster every lap .It was what was called negative lap . I finished the 20 km in 1 hour 53 min . They both wanted to go 1 more round and I told them to go ahead as I had enough .

I averaged between 5 min to 5 1/2 min per km pace .

It was great running with them , talking and it was a motivating factor as we can push each other .



Distance : 20.7 km
Duration of work out :1hour 53 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal but just a bit out at the last 2 laps .

(26/1/06-Thurday-Run , Tmn Desa)

Distance : Approx 8 km to 9 km
Duration of work out :Approx 47 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal

(26/1/06-Wednesday-Late gym)

Arrived at gym at 10 .30 pm .

Cycled first : 10 km , 29 min , approx 20 km /h

Treadmill : 6 km , approx 33 min

Distance : as above
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(23/1/06-New format every Sunday)

As of this week , every Sunday , ( beginning from 29/1/06) , I'll be reporting my total mileage for the week . At least I have a point of ref and know how my trainning mileage is .

GYM MONDAY : Treadmill 10 km
Cycle 5 km

Distance : as above
Duration of work out :Approx 1 hour 30 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before gym

(19/1/06-Thursday-Track , not enough !

Menu :

400m = 50 m fast 50 m slow
400m x 5 = 100 jog , 100 m 80% fast
400 m x 5 @ 2 min 30 sec set time ( averaged 2 min)

and then coach said finish !!

I ran another 2 km on my own .


Distance : 6.4 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before track work

(16/1/06 & 17/1/06-Monday & Tuesday)

17/1/06-Tuesday-1st time so many 400 m intervals!

Was late to track and the team has done 2 400 m's .

Thus my menu was :

400m x 4 (suppose to be 6 as I was late ) @2min 20 sec every lap
400 m x 6 @ 2 min 10 sec every lap
400 m x 6 @ 2 min every lap

Averaged 1 min 37 sec to 1 min 42 sec per lap which gives approx 20 to 30 sec rest

400 m x 3 @ 1 min 50 sec every lap : Went all out at last lap and sprinted last 100 m to get 1 min 20 sec as my fastest lap .

Easy run :

400 m x 3 @ 2 min 40 sec per lap

Averaged 2 min 2 sec per lap

Warm down : 400 m


Was happy with my run as know I know I can do that many 400m intervals !!




Distance : 9.2 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing out wasn't smooth after 16 laps so used inhaler if not wouldn't have got 1 min 20 sec at last lap.






16/1/06-Monday-Gym

Simple workout at gym after resting on Sunday .

Distance : Run 6 km , Cycle 12 km
Duration of work out :Approx 1 hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing wasn't that smooth during the treadmill run but continued with workout as it wasn't acute .

14/1/06-Saturday-55 min run with Michael

Been a long time since I ran with my housemate Michael . He started quite fast whereas I was about a hundred meteres behind him until about 5 km . He started a bit fast whereas i'm a slow starter . Nevertheless , it was a good run :)

Distance : Approx 9 km
Duration of work out :Approx 55 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal

(7/1/06-Saturday-2nd circuit run)

Yesterday ate some pasta at night for energy first .Today averaged 12 to 13 min per lap of 2.3 km .

Stopped once to pee I think at round 3 or 4 . Stopped twice to spray leg ache ointment on round 6 and round 7 . It didn't work . I didn't feel any difference , no heat at all .

Round 8 , I asked for different ointment with heat . It worked , can feel the heat . This time I could go round 9 and round 10 averaging 11 min per lap .

Managed to get 6th place , completed my targetted 10 rounds within 2 hours.

Average pace per km : 5 min 4 sec

Distance : 23 km
Duration of work out :1 hour 56 min 39 sec
Location : Lake Gardens


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal

(9/1-13/1-Monday to Friday)

13/1/06-Friday-Tanah Rata to Brinchang

Its a bit of up hill and down hill . Hill not to steep except for a small slope at Brinchang . since its running on the main road , can smell some pollution and mixture of fresh air . Running at 8 am may be a bit hot but at Camerons , the only place not warmed up at all are the fingers which is quite freezing , can't move it fast like normal .

Distance : 5 km
Duration of work out :Approx 40 min sec
Location : as per above


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal



9/1/06-12/1/06-Monday to Thusday - No running , too busy , relaxed at Camerons !!

(5/1/06-Thursday-track)

I feel my speed less already due to not going to track often.

The menu for the day :

400 m : 50 m fast 50 m slow
400 m x 2 : 80 % pace ( approx 1 min 41 sec)

2 km : 8 min 05 ( looks like hard to reach below 8 min , managed to reach below 8 min last time)

2 km : 8 min 47 !!

2 km : 8 min 11 sec

4 x 400 m within 2 min per lap
(Averaged 1 min 34 sec per lap but 3rd lap was 1 min 41 sec)

Warm down : 1200 m



Distance : 10 km
Duration of work out :Approx. 1 hour
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 2 times used inhaler , breathing wasn't normal before trainning so used once , breathing wasn't normal after the 1st 2 km so use another time !!

(3/1/06 & 4/1/06-Tuesday and Wednesday)

4/1/06-Wednesday-Treadmill

Legs still feel a bit sore .


Distance : 8 km
Duration of work out :Approx. 45 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing wasn't normal but it was ok .




3/1/06 - Recovery via cross trainning

Didn't do any run . Just Cycled and crosstrainer while watching National Geographic . Interesting documentary about how the MRT crashed in France .

Distance : Cycle 11.5 km , Crosstrainer 5 km
Duration of work out :Approx 1 hour 30 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(1/1/06-New Year Run report)

Firstly , Thanks to Ronnie and gang for organising the run . Very well organised !! Hope he will organise more !!

1st 3 rounds ran fast a bit but not too fast to be in the front .

Next 5 rounds : Paced together with Vincent Tiong and we talked a lot on the run , before you knew it , it was almost finishing !!

Last round : Vincent said he will pia to test his speed , I said I will pia too , we ran neck to neck .

Last 200 m , my calf cramp for 1 sec , I slowed down , Vincent zoom off and in the end he beat me by approx 10 secs.

What I learned from this race :

Its great to run a long distance race with someone and still clock a decent time while talking ( My best time so far for a 21 km was 1 hour 39 min) . I think i will try this tactic again next time .

Average pace per km : 4 min 51 sec per km

Distance : 20.7 km
Duration of work out :1 hour 40 min 42 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing wasn't normal but it was ok .