Run # 159

No afternoon class today so I took the opportunity to go to the gym for a long run. After a 10 minutes walk, I managed to complete an 8K run in 50 minutes 20 seconds. Horrible! Simply horrible. I really need to run more to improve my time..... But TIME is not on my side lately....

8K, ELLIPTICAL MACHINE AND STILL SICK

I have been ill since last Saturday and as of today I am still sick. It is pneumonia people!. No more fever but my lungs are still producing excessive amount of mucus which causes my breathlessness. Despite this illness, I went to the gym and did an 8K run (with coughs an all) in around 48 minutes. Not a good time coz I used to do an 8K run in under 40 minutes few weeks ago. But I must be very THANKFUL to ALLAH for giving me the strength this morning to do my workout. Apart from the run, I also used the BODY TREC elliptical machine for 30 minutes at a lower resistance of 6.

I felt better after the workout though still breathless. Hopefully everything will be fine by this Sunday. I miss one good long run!!!

8K RUN DURING CCA

Went to the gym this morning with members of MS fitness club, along with three other teachers. While the students were busy doing their own things, we teachers were also busy with our own agenda. My agenda today consisted of an 8K run and a 15 minutes exercise on the elliptical machine. I did my 8K run in 41 minutes 55 seconds, at a speed between 10.5K/hr to 11.5K/hr. It was quite a slow run but satisfying!!!

8K AND A KNEE PAIN

The intention was to run 10K. But after 7K, my left knee started to protest so to make my journey to the gym worth, I forced my self to run until I reached the 8K mark. I did my 8K run in a comfortable time of 40 minutes and 11 seconds. Could have been under 40 minutes if not for the damn knee pain. About the knee pain, why am I not surprise? I did not stretch. Well I deserved the pain........

Summary (as recorded by my nike+ipod):

• Distance - 8K
• Time - 40 minutes 11 seconds
• Pace - 5 minutes per kilometer
• Speed range - 10.5K/hr to 12.7K/hr

I also used the elliptical machine for 20 minutes (course Himalayan trek, resistance = 8). By the way, my computer still cannot do the print screen function so looks like there will be no more running charts!!!

Note to self: Stretch, stretch and more stretch...........

ADIDAS A3 QUICKRIDE TEST-RUN

I went to Damuan Recreational Park to test-run my new running shoes. After the run, I can conclude that the shoes are very comfortable and as a result of that I was able to run 8K in under 40 minutes (39minutes and 47seconds to be exact) for the very first time, despite the running course being very hard just like any typical road running course. Could it be the motivation due to the new running shoes? Hmmm.... may be. Typical right? We do better with new gadgets or equipments.

I got problem with my "Print Screen" key since the recent "computer-key-plucking" incident by my son. It just wouldn't want to function. As a result, I could not copy my running chart documented in Nikeplus.com. It seems that there will be no more running charts to display for the time being until the problem can be resolved.

The Computer-Key-Plucking Expert

Lately problems come one after the other but lucky me, they come and go...... they never stay! (So far..... )

RUNNING UNDER THE SCORCHING HOT SUN

It was hot this morning at the Stadium but somehow I can say it was the most comfortable outdoor run ever. I managed to cover 8K in about 41 minutes but only at the end of the run I discovered that my dear Nike+ipod gadget was not functioning. The time was perfectly recorded on the screen but the distance was not at all recorded. Something wrong with my beloved gadget. I will try calibrating it tomorrow.One student asked me yesterday: "Why didn't you join other teachers for the relay run?". Here's my response "If I want to run, I would do it for fun. If I sign in for the relay, then other members in the team would expect the team to win...." That's basically what I said. I don't want the pressure, I just want the fun of participating. That's what usually lacking in school sports meet. Its always about winning. He said further: "But you love to run?"...... I love, love, love to run, yes. But I run for fun, for my health and fitness but not for competition.

Lately, I can't seems to find time for running. I would love to run as often as possible like I did during the last first term holiday. Time for running is no longer a luxury to me and time is always not on my side lately. As of today, I must set a goal to run at least three times a week. Yes I must do this.....

A TOTAL OF 11K

Today I ran twice: 8K and 3K. For the 8K ran, I started at a speed of 10.5K/hour. I increased the speed gradually until I reached 11.7K/hour. As a result I managed to improve my running pace which was 5mins 13secs per kilometer. For this 8K run, I clocked a comfortable time of 41mins 55secs. The following chart summarises the run.


For the 3K run, I started at a speed of 10.6K/hour and ended the run at the speed of 11K/hour. For this run I managed to clock a time of 16mins 15secs. The following chart summarises the run.


The following chart shows my goal update. As of today, I am 8K behind my target. 25K more in order to achieve my goal.


My wife improved her running today. She ran and walked for about 45 minutes covering a total distance of 5K. Today she managed to run longer which was about 4K. Good! keep it up.

POST NUMBER 100

This morning, I went to the JPMC gym with my wife and ran a comfortable 8K run. The following chart summarises the run.


The following chart shows my goad update. As of today, I am 23K behind my target and I have 6 days left to achieve my goal.


My wife did 5K treadmill and ran half of it continuously at 8K/hr.

Note:
1. Nice to see you this morning RF... Have a nice run!
2. Slight back pain (been ignoring stretching for a very long time - need to get back on track)

FRUITFUL RUN AND NOT...

It was a fruitful run this morning. I managed to run 8K in 45mins 52secs. But the bad thing was, my nike+ipod was not behaving well this morning. Throughout the run, nobody reminded me about the distances I covered. Usually, a male voice would remind me about my running distances in every kilometer covered. I sensed something fishy but I just proceeded with my run since I felt very comfortable with my running. I stopped at the end of 8K and checked my gadget. I was so shocked because the recorded running distance was only about 3K and my running pace as appeared on the screen of my ipod was about 15 minutes per kilometer. What the............... BIG mistake obviously! So I decided then on to calibrate my gadget. After doing some calibration runs and walks, the data shown on the screen on my ipod still did not match with that recorded by the treadmill. Hmmmm........... I removed the sensor off the sole of my shoe and transferred it in the shoe pouch and did some more calibration works. Only then I was a happy man. Everything matched. So I guess I will have to rely on my shoe pouch again for my future runs.....

8K RUN

I did 8K run right after the school hours, which is the fastest so far compared to my previous 8K runs. The following chart summarises the run:


By far my overall milage (or rather kilometreage - is there such word?) since using nike+ipod is 72.37K for 13 runs of various distances (a range between 3K to 10K)


The goal for the next run is to run one 12K run. I think I will try this, this Friday.

JERUDONG HIGHWAY RUN

It goes without saying........ But to sum up: One exciting and energetic run......

FITNESS CLUB

Thursday is CCA day for Maktab Sains. Me and three other teachers are put in-charge of the school's FITNESS CLUB which comprises of about 40 boys and girls (imgine having them all in the JPMC gym!). So members of the JPMC gym, please avoid Thursday mornings otherwise you will be frustrated waiting for the students to finish using your favourite machine.

As in the previous weeks, while the students were busy doing their exercises, we teachers were also busy with our workouts. Today I only managed to run 8K on the treadmill (Speed = 9.5kmph to 10.2kmph, Time = 49mins 32secs)

MY FIRST OUTDOOR RUN IN 2007

Lately I got bored with the treadmill, so I went to Damuan instead. I ran on the IK track (the one on the left side with the ASEAN arches) for eight laps. It took me 52mins 22secs to complete my run. Based on today's run, I can say running outdoor is definitely tougher than on the treadmill. I am so determined to do even more in future (may be tomorrow). (For comparison, only recently I did 8K on the treadmill at a time less than 50 minutes)

VARIATION

Today I put variation in my workout. I used two sliding machines, the PRECOR and the BODY TREK apart from the treadmill. Learning from the previous mistake, I started my workout by doing some stretching, paying particular attention to my knees and my lower back. This was followed by a 15 minutes workout on the PRECOR. After the PRECOR, I did an 8K run on the treadmill (Earlier, the plan was to do a 10K and to sprint from 10kmph to 13kmph after the 8K mark. Somehow my motivation ran out towards finishing the 8K mark). I finished my workout on the BODY TREK for 15 minutes. Here's the summary of today's workout:

• Stretching

• 15 minutes sliding on the PRECOR machine

• 8K run (Speed = 9.5kmph to 10.0kmph, Time = 49mins 19secs)

• 15 minutes sliding on the BODY TREK machine
  

On the whole, today's workout did not give me a satisfaction. I felt that it was not enough. May be if I have the time, I think I am going to do my first outdoor running this evening (I hope the spirit is still there this evening).

A GOOD RUN

Reached the gym at 6.55am. It was a good run though not according to plan. I started the run at 9.1kmph. I increased the speed by 0.1kmph for every 1K completed. I managed to run 8K at 50mins 52 secs (Better than last time). The last 1K was at a speed of 9.8kmph. After the run I cooled down by walking at a speed between 6.0kmph to 6.5kmph for 20 minutes.

I can feel that my back pain is slightly better after stretching.

FRUSTRATING WORKOUT

The intention was to run 10K today at 9.2kmph. I reached the gym at 4.30pm. To my dismay my favourite treadmill was used by other member of the gym. So I have to make do with the other treadmill. Since this treadmill is not to my liking I decided to run at a speed of 9.0kmph. The aim was to run more than 10K to compensate the lower speed but I only managed to run 8K today at 53mins 40secs. I finished my run with a walk for 30 mins at 6.3kmph.