Next week will be a long holiday for us Malaysian, thanks to our Hindu and Muslim friends. In anticipating that most of us will be traveling to our hometowns or some places for holiday starting this weekend, we - the Running Couple, would like to wish you a Happy Deepavali and Selamat Hari Raya Aidilfitri for those who are celebrating it! To those who are driving, drive carefully and patiently!
This year the Running Couple will be joining another 6 strong runners from Pacesetters to explore and treasure the running atmosphere and experience in Taroko, Taiwan. Our run is scheduled on the 5th Nov.
Stay tuned for our report and photos when we come back.
Meanwhile, happy holiday to all of us!
Thursday, October 27, 2005
Wednesday, October 19, 2005
Speed Workout
Arrived at Kpg Pandan track at 6pm and the weather was pretty hot. Only a handful of runners were training due to the fasting month by our muslim friends.
I jogged around the football field for about 2km followed by a light stretching. I felt good as the pain at my tendon has subsided.
Today we welcomed a new friend from Ghana joining our group. His name is Richard. This young gentleman can really run. His target is to dip below 33 minutes in 10km. I'm sure he will achieve it with ease!
Slowly the group turned bigger and the weather turned out colder as the result of the shading of some dark cloud.
As usual Coach Chan asked us to run one easy round of 400m and another round of 50m slow and 50m fast for warm up.
We were required to run 3km for 2 sets. Coach gave me a target time of 13 minutes. I did 12:42 and 12:44 respectively, well below the target. The second set was tough! Before the start, I thought I wouldn't be able to sustain the time I set in the first set as I was running out of energy. I somehow managed to stay focus and maintain it throughout. What a good mental training!
After a short break, we ran 400m for 4 sets at 2:10 interval. My timing was 1:40, 1:36, 1:33 and 1:20 respectively. I always like to run 400m as I can use and train my muscle strength.
We finished the day with an easy 1,200m warm down.
I jogged around the football field for about 2km followed by a light stretching. I felt good as the pain at my tendon has subsided.
Today we welcomed a new friend from Ghana joining our group. His name is Richard. This young gentleman can really run. His target is to dip below 33 minutes in 10km. I'm sure he will achieve it with ease!
Slowly the group turned bigger and the weather turned out colder as the result of the shading of some dark cloud.
As usual Coach Chan asked us to run one easy round of 400m and another round of 50m slow and 50m fast for warm up.
We were required to run 3km for 2 sets. Coach gave me a target time of 13 minutes. I did 12:42 and 12:44 respectively, well below the target. The second set was tough! Before the start, I thought I wouldn't be able to sustain the time I set in the first set as I was running out of energy. I somehow managed to stay focus and maintain it throughout. What a good mental training!
After a short break, we ran 400m for 4 sets at 2:10 interval. My timing was 1:40, 1:36, 1:33 and 1:20 respectively. I always like to run 400m as I can use and train my muscle strength.
We finished the day with an easy 1,200m warm down.
Sunday, October 16, 2005
La Hermandad de los Centuriones
De izquierda a derecha, Annie VanderMeer (British Centurion, Continental Centurion y Malaysian Centurion), Adri Leermakers (BC, CC y MC), Irina Zaigrajskaia (MC), Alex Vandenhoeck (MC), Zdenek Simon (MC) y Bernardo José Mora (CC y MC).
It's a pleasant surprise to know that I have a visitor as far as Spain to my blog recently. The feeling was warm even it was a short and simple "Hello. Best wishes from Spain". It came from our 24-hour Walk 1st Runner-Up, Bernardo Jose Mora.
Bernardo and Alex (the 2nd Runner-Up in Genting) were superb walkers. They extended their stay after the gruelling 24-hour walk and took part in the MMBW a week later. Bernardo and Alex again won some prizes in the 20km and 10km category respectively.
Even though I don't speak a single word of Spanish, I understand Bernardo is a serious and active ultra marathon walkers. You will understand what I mean if you visit his blog.
Selamat datang ke Malaysia and of course my blog!
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