NEW PERSONAL BEST FOR 10K

Amazing day. I went to Bukit Shahbandar this morning to do a 10K run along the highway. I have no expectation what so ever. I just need to do a long run after the fasting month. It was somehow the most comfortable run ever and at the end of the run, I managed to clock:

47 minutes 25 seconds

MY SECOND BEST 5K

Went to the gym doing exactly what I did two days ago (Friday) the only difference is that I managed to run 5K in 23 minutes 44 seconds (.... this is actually my second personal best for 5K).

YET ANOTHER PERSONAL BEST FOR 12K

This morning I managed to renew my 12K record. On the 20th of July it was 64 minutes 40 seconds and now it is far better. I think I should aim for under 60 minutes for this distance. The following chart speaks:

NEW RECORD = 62 MINUTES 26 SECONDS WOHOO!!!!!

10K AND BEYOND 500K

I did a 4K walk in 35 minutes followed by a 10K run. The following chart howls:

The following message also appears in the www.nikeplus.com:

NEW RECORD FOR 12K..... WOHOOOO!

The chart shouts and I am one happy runner:

New Time = 64 minutes 40 seconds (Last week it was 65 minutes 17 seconds)

12K PERSONAL BEST

I did a 12K run this morning with a personal best time of 65 minutes 17 seconds. The chart speaks:

I did way better than my previous 12K (73 minutes 09 seconds). The following chart speaks:

CONGRATULATION!!!

I have just read this news in the Brudirect:

And the best thing about this is, the students are ALL my Form 5S students. Well done you ALL!

SECOND BEST 5K

Went to the gym early this morning. Started the workout with some stretching (after ignoring it for a very long time - Hmmm!!! never learn from past experiences!). This was then followed by a 10 minutes walk at 6.5K/hr. After the walk, I then did a fast 5K run (Speed = 10 to 14.5K/hr) and at the end of the run, I clocked my second fastest time ever for this distance (24 minutes 24 seconds).

After the 5K run, I tried to do another 5K run but managed to push it up to 4K only.

The following chart shows my current rank for 5K amongst Nike+ipod users all over the world. 24 minutes 08 seconds was my fastest time ever for 5K and I am currently in the 2800th position.

FIRST 15K..... WOHOOO!!!

My spirit was so high this morning to run a long run. The intention was to at least run 10K but at the end of the 10K mark, I felt that I still have the stamina to run farther (or is it further?). So I pushed farther and at the end of the day managed to run my first 15K ever in my life. I did it in 84 minutes 13 seconds (Speed = 9.8 to 13.5K/hr)..... wohoo.... and more wohoo!!!

Hmmmm...... I think I am experiencing withdrawal symptoms coz' I am so dependent on caffeine. Dependent in my context here is one sachet of coffee at around 6am and another at around 6pm. I felt that 2 sachets a day are not much of an OVERDOSE (*denial*). But I feel sleepy and weak without it. Especially in the morning. Whether I like it or not, I think this is a withdrawal symptom and being denial is also a symptom. I think I need to cut down slowly. Perhaps one sachet in the morning starting tomorrow for a start. Lets see!!!.............

MY SECOND 12K RUN

I did my second 12K run after a very long time. It was an excellent run (to my standard). I did it in 66 minutes 45 seconds. Much better than my first which was 73 minutes 09 seconds. And Paula Radcliffe congratulated me in the ipod for this accomplishment. So refreshing and so satisfying!!!

Note: The "print screen" in my lappy is still not functioning. Hence no running charts to show.

5K AND A RECORD TIME

Went to the gym for a short run. Time like I said before, is a very precious "commodity" nowadays. Because my intention was not to stay long in the gym, so I decided to run as if there is no tomorrow. As a result, I managed to run 5K in a record time of 24 minutes 48 seconds (Speed range was between 10.8K/hr to 13.5K/hr). I was congratulated for this achievement by Paula Radcliffe in my Nike+ipod. By the way, I forgot to stretch (Grrrrrrrr!!!!!). Lucky I did not experience knee pain today (Note to myself: I need to learn from my past mistakes)

STARTING ANEW

I managed to do two short runs this morning. Both were actually not comfortable but after recovering from the illness, I can conclude that it was a good start. The following summarises what I did this morning:

• First 3K run: Time - 16mins 24secs, pace - 5mins 24secs per kilometer, speed range - 10.4 to 11.0K/hr.
  

• Elliptical machine: Duration - 15 minutes, Course - Himalayan Trek, Resistance - 8.

• Second 3K run: Time - 16mins 40secs, Pace - 5mins 31secs per kilometer, Speed range - 10.0 to 11.0K/hr.

• Elliptical machine: Duration - 15 minutes, Course - Steady Climb, Resistance - 8.

• 15minutes walk at a speed of 6.5K/hr.

Notes:

• My wife did her 7K in 57 minutes with the first 3K in 25minutes flat. Well done!

• My weight: 79kg
  

TOO SICK TO RUN

It was scorching hot yesterday during the annual sports selection. I felt slightly feverish. For precaution, I took several medication. By doing so, I was hoping that I am not going to be sick. But when I woke up this morning, I was aching all over the body, especially the joints. I felt guilty for not working out much this week so I decided to go to the gym no matter what. I knew my body would not respond well if I run so instead I used the elliptical machine for 70minutes. The first 30minutes I used the "walk in the park" course at a resistance of 10. After that, for 20minutes I used the "Himalayan trek" course at a resistance of 8 and I ended up with another 20 minutes using the "steady climb" course at a resistance of 8. Did I feel any better after the workout? Usually it does but not this time. I think I am getting sicker!

BTW, my wife came along and as of today, she had achieved her target ideal weight for her height, 59kg (losing 3kg in about one month) Well done..... Keep up the good work.

ANNOUNCEMENT:
To all my students, I think I will have to cancel tomorrow's and Tuesday's practicals. To those who are visiting this blog, please spread around about the cancellation. However, the morning lessons will still go on. I can't afford to be absent guys! We have one more topic to catch up.

BREAKING THE BARRIER

After more than a year experiencing weight fluctuation (between 80kg to 86kg), finally today I hit the scale at 79kg (with clothes and all). I myself can't see the difference but since last week I managed to fit myself into my old pants. I owe this to my wife for preparing and cooking all the daily tasty and healthy food, to myself for all the consistent workouts, to all the fitness freak bloggers (RF, Murabiyyah and SiRT) for giving me all the motivation (directly or indirectly), and to Oprah's weight loss strategy (that is, to stop having my meals after 6pm). *Insert back patting* (Is this correct Nisah, Toshiden and Maj?)