Happy Independence Day!

Wow! My pulse rate was 44 this afternoon. The reading really surprised me as I'm still building up my fitness level. It came much earlier than expected. I think my rate would be around 50+ when I was preparing for the KLIM in Feb. Hope I'm able to maintain it, if not better it, for the two major races in Sep.

Today's track work-out was good. I didn't push too much as I'm still concern with my injury and also I do not want to peak too soon.

We did 7x800m and 4x400m.

My timing was as the following:
800m - 3:38 / 3:33 / 3:31 / 3:28 / 3:31 / 3:27 / 3:27
400m - 1:36 / 1:33 / 1:31 / 1:24

Looking forward to tomorrow's long run.

Positive Gi

Oh, yes! My weekly mileage has increased to 53km last week. It included both the running and walking distance. I could feel my endurance level improving each day. Now, I look forward to the Putrajaya Half Marathon (11 Sep) and Genting 24-hour Walk (18 Sep) with more confident.

Gone were the good August. Welcome a better September. Selamat Hari Merdeka, folk! See you on 31 Aug morning at the Lake Garden.

The World's First Intelligent Shoe!

You are looking at a pair of state of the art running shoes. The first of it's kind! It took 4 years to develop these amazing shoes.

The shoe automatically adjusts to the weight of your body and the type of surface you are on. It adjusts the comfort level 1000 times a second, digitally, according to your personal settings. This is an amazing new revolution in footwear, it has a micro computer in the sole and heel of the shoe that adjusts the support and comfort level to your exact specification. It is the most comfortable shoe, it's like nothing you'll ever find.

It costs USD299.95. Not sure if it is being sold now in Malaysia and how much?

P/S this article is served as an informational purpose only.

Next Race - Putrajaya Half Marathon

I've just signed up for the Putrajaya Half Marathon which will be held on 11 Sep. It's going to be my first competition after the 15k NB/PACM in May due to my injury. My target is to complete the whole race within 2 hours. The race will serve as a warm-up prior to the Genting 24-hour Walk which will be held a week later.

I did a Body Composition Analysis today. I'm shocked to know that I have excessive fat as my body fat mass reading is 14.2 while the normal range is 6.3 - 12.7! My upper and lower body strength are found to be weak. That can't be right?! Whatever it is, I think it's time to exercise and more exercise again!

A Fruitful Week

This whole week was great - no thick haze with API reading below 50. Thank you, God!

So, what are we waiting for? Make full use of the opportunity to exercise outdoor-lah! As a result, my mileage has increased to around 45km this week. Not too bad considering that I'm still recovering from my injury.

Well, talking about my achilles tendon injury. I think it's not that serious now - it hurts in the first 15 minutes of running and of course the rest of the day after the run until the next morning. Not bad huh? I'm still able to exercise. Again, thank YOU the almighty!

This morning, a group of us - 6 gentlemen ran alongside with our pacesetter - princess Lisa to Hartamas and back. Our princess's pace was consistent and just nice throughout. What a good leader! To beat the boredom, we swapped leaders occasionally. We came back together in 1:42.

Thank you, Wah, Adam, Onn, Onn's friend, Botak Tan and of course princess Lisa!

Feeling Good

My main goal for today's speed work-out is to gradually improve my fitness level as well as my confidence level.

My achilles tendon still hurt after each run/walk. That's why I've been holding back my speed and mileage in all my trainings. I've doubts if I could ever run at a faster pace in a longer run.

As it turned out, I achieved my goal of the day. Very satisfied indeed as I dipped below my target time of 4:30 for 1km and 1:36 for 400m!

1km x 4 -- 4:22/4:19/4:18/4:06
400m x 4 -- 1:25/1:27/1:24/1:15

Look like the haze on top of my head has gone away!

By the way, I think Kenneth is the most-improved runner among the PM gang as today he has been consistently clocking below 4:20. I recalled a month or two ago he was still struggling behind Jessica at 5:00 pace. Good for him!

MM Big Walk?

No MM Big Walk this Sunday. See picture also "syiok"!

Frogman Surfaces

Today, an article in The Sun caught my attention - "Frogman Surfaces".

It was reported that Mr Erik Fearn who was jogging in the haze with a scuba tank strapped to his back, to fulfill his need to exercise daily!

Bravo to this gwailo for coming up with such a brilliant idea! I think I need one tank badly because I have not been exercising for the last one week! No gym, no treadmill, NONE!

The next time you see a living frog on the street, it could be ME!

I will swim in Kpg Pandan track next time.

What A Reward!

I ran at Taman Tasik Permaisuri today for one hour - the longest run in 2 weeks! No wonder after just 15 minutes, my heart beat so hard and I felt like "pancit" already! Luckily, my mental strength is still there to assist me to finish the whole journey. OMG! My fitness level has obviously dropped quite drastically. It's time to catch up with my homework...

My brand new Nike Pegasus was excellent! Despite the second trial, it has passed with flying colour! I felt like we're combining well now.



After the run, I received our long-over-due Certificate of Participation for the NB Pacesetters 15km Run from Phoon. However, the wait was worthwhile because it is VERY nice! So nice that Wai Mun & I kept admiring our certificates and the well-taken photos for the whole night. We planned to frame them up. I'm very sure these are the best certificates we've ever received. Usually, I don't bother to keep the "fill-in-the-blank by yourself" certificates issued by our local races!

Thank you to Pacesetters for making their best efforts to present us such a memorable and high quality token for our participation. Well done, keep it up!

Click here for full result.

New Shoes

Today, I put on my brand new running shoes, a blue Nike Pegasus. It is my second pair of the year. I bought it after recommended by Dr Jamie It has good cushioning and arch support. Its price is also reasonable unlike other models.

My fear on buying a new pair of shoe is the unknown if it is too heavy (over times) for my heel due to my achilles tendon injury. At first, I had this sharp pain at my tendon after just 1-2 minutes into running. However, after half an hour, the pain gradually gone.

Need to assess and get use to it. Hopefully, I need not buy another pair too soon!