Running clinic

Joined the running clinics at Botanical Garden. Not much to pick up from there except to know the the marathon runner that breaks their personal records are running slow at the beginning of the race. The trainer advice to run slow (at comfortable speed) at the beginning until 21km and only pick up if the runner feel strong. This is kind of align with what I read before the split the run into 3 sections, ie. beginning, mid, and end. The author suggests to run slow at the beginning; run strong in the middle of the run; and push yourself to the limit to finish the run. Another known fact is load enough sugar in the body 2~3 hours before the run. As for the run, it is not as fun because of the crowd. I actually have to stop several time during the run as the route is blocked by the crowd. I guess have to be there very early to avoid the crowd in future, if I want to run there. Overall, not a bad session as I recognize a few faces (from reading their blog but do not know their name) but causing the target long run to be just ~5km.

Long Run Training

Felt very tired yesterday and having a thought of not going for a run this morning. However, in order not to have a bad summary in the recording, I kicked myself up early in the morning and carry on with my usual long run. Due to traffic, I had to skip the hiking and go straight into running. So, I increase my running distant as well as time ~10% to cover the hiking time. I think I can still go further but I keep to the recommended limit of not to increase more than 10% each week and I stop where I supposed to. I am great that I pushed myself up this morning as I really feel great after the run. Keeping the running record really help to push me further.

Tempo Run??

First time try the tempo run. I am not sure if I am doing it correctly but I ran for 5 minutes with slow pace (my normal long run pace for around 0.5km) and speed up at higher pace for ~10 minutes (1.5km). I then continue with easy run for another 2km. However, I felt very tired and a bit of muscle discomfort after the run. My initial target is to run have 5 minutes easy run follow by 15 minutes of fast run and then another 5 minutes of easy run. Seems to be too tired for me to run for 15 minutes at faster pace. Hope I can improve it my timing/distant in tempo run next week.

Long Run Training

Exploring new route today with the total run of 11.9km. Feel excited after the run. I think I can carry on for another 10 minutes (after having ~1 hour run yesterday). However, in order not to hurt myself, I decided to stick to my plan of running ~10km this week with 1 h 15 mins. Overall, I think my body and mind had no problem for 10km and I need to pay attention to what I eat and a more serious training plan for the coming half marathon at the end of the year. I will have to have search around for a suitable training plan and work on this. After that, I will pay attention to what I supposed to eat before the run... We'll how it goes.

Long Run Training

Excellent run today! Completed 4 rounds with 1h 15 mins. Meeting my initial goal of 3.5 rounds with faster pace. Met my friend during the run. Again, no discomfort of knees after the run. I think I will stick to this pace for the next 3 weeks before pushing myself to 4.5 rounds in Aug.

Long Run Training

Due to other commitment, I can only exercise 2 times this week.  Hopefully can make it to 3 times again next week.

Pretty good run in the morning.  Again, no knee discomfort after ~1h 8 mins of run.  My new shoes help I guess.  However, probably due to the traffic, I felt like running nose and tear coming out from my eyes after ~45mins of run.  Not a good route I guess.  With additional running around my house, this will total up to ~11km.  Meeting my target still.

If no surprises, will run 3.5 rounds again in Air Hitam Dam next week and make it to 4 rounds in Jul 16!  That's the target.