First LSD In Years

Summary

Location : Taman Tasik Titiwangsa

Weather : Humid, no wind

Distance :18.2km (7 loops of 2.6km per loop)

Time : 1 hr 48 min 42 sec

Average pace : 6min/km

Report

Well... did a 7 loops at Taman Tasik Titiwangsa yesterday.... Updated in Dailymile as 18.9km which is about 2.7km per loop which I go round and round with my car years ago to get the average mileage, but according to mapmyrun website it is only about 2.6km per loop. If so than I was running the pace which I had planned which is about 6min/km pace instead of the 5.45min/km as posted in Dailymile.

Start the run at about 7.30pm after a light stretching. The weather is not that hot... but is humid as always.

Drank half a bottle of Gatorade before the run, the balance half after the 3rd loop and another half a bottle after the 5th loop as started to feel hungry.

Overall, the run was great other than the three blister I got - two on the same place on both my little toes and another one right at the bottom of the ball of my left foot.

Cool down with a walk of about 6 minutes followed by a full body stretching which took about 20 minutes to end the run.

2 x Mile Repeats = Nearly exploded heart...

Well... Since i plan to get "regimented" with my running again... I did a 2 x mile (1.6km) repeat to gauge my current fitness level...

... on my way home after finish work at about 7.30pm... i ate 2 pieces of bread for some energy... by the time i reach Taman Tasik Titiwangsa to do my mile repeats test it's already about 9pm... and its still drizzling...

However, I will stick to the plan for the day.... after a light stretch I do my warm up by doing a slow jog of about 10min.... and more stretch after warming up and I am ready to face the judgement of being an occasion runner with no speed work nor tempo for the past 2 years.... by this time the rain had stop...

1st mile repeat : 7'13.96" (4'31"/km)
Wow! that's not bad isn't it?? Nah!! After that 1st mile i get stitch on my lower right abs.... and totally ran out of gas... so I just do a slow jog and walk then more slow jog to the starting line i set to do another mile... the result...

2nd mile repeat : 8'22.15" (5'14"/km)
This was even slower than my usual pace for 10k which i occasionally did for the past 2 years which the pace is usually at about 5min/km (8min/mile). After the 2nd mile repeat I only left with the energy to walk instead of slow jog for my cool down session...

End the test with my routine full body stretching which took about 15 min....

Disappointed with the test result?? No, I didn't... Back to the reason why I did the mile repeat test, that is to use it as a benchmark to gauge my improvement over a plan which I'd set to complete in the next six month... then maybe a race or two of half marathon next year or try a marathon which i never do before...

Time to crash now...... cao!!

(Mileage logged for the day : 6km)

Getting regimented again... or more appropriate to say getting race bound again??

23rd April 2008.... that was a long way back since my last and the one and only post i'd ever made... never been good in sharing my stuff... . :p

Since my last post... i'd only joined another two races... they were Adidas KOTR 2008 at Shah Alam and Men Health/Shape Run 2008 at Lake Garden...

Last race i ran (10k) on 24th Aug 2008

After that i just logged a mileage of not more than 30km per week for the past two years... nothing regimented... two easy run of 5km-8km during the weekday and a long run of not more than one and half hours during weekend (occasionally). Really glad that I'd get rid of my IT band problem with some weight training and stretching...

For two consecutive saturday i'd joined a group of runners (Corporate Athletes to be specific) and scrutinise the blogs of my newly met friends (which triggered me to write in this long abandoned blog)... Thanks Ian for organising the Progressive Outdoor Run (POR)... nice outings with you guys (and gal) and nice treats after POR 4 as well.. hehehe!! (sorry Nik & Yim... curi2 guna gmbr u all...)

Going up the Steroid Hill at FRIM (POR 3)

Group photo before POR 4

Party after POR 4

I found that running blogs are very inspiring and motivating especially when you do most of your running alone and didn't plan to join any races, nor being member of any running club.... Where does the motivation for running comes when you are in this very same situation as i am..? Hence, I'd made a decision to share my running stories here... in the hope that anyone out there who have passion for running to keep on running... no professional advice here, only sharing of my very own experience (and pain)...

Will come back with my logs and activity soon......