Monday, February 25, 2013

Pre- Brooks Marathon Diary: Diarrhea, Interval Training.

2nd March 2013: 

A week full of challenges.

4 days of food poisoning stuck in bed. On the 4th day, managed to get up and go for a somewhat difficult 3.01km walk. Dad went down with stomach flu (or whatever that was).

5th day got stuck at office. Decided to go for a thai massage get rid of all that wind. 6th day morning, decided to go Bkt Jalil and managed an easy 3.75km in one go. Just came home from having char siu wantan noodles. That's my carbo load for the day.

 Tomorrow's the day. My first 10km Brooks race. Can't wait! Thank the Lord I survived through this week!

February 28th 2013: 
After 4 days in bed (mostly), managed to move my ass... and could only walk 3.02km in 49mins+, with
rest time of 12.43mins before raising the white flag. On the other hand, its a good way to scout out your neighborhood, esp. when bringing your dog out for a walk.

 
Two of the other joggers greeted me, one friendly old indian man, and the other a yuppie looking chinese chap.


February 25th 2013: 
Didn't have anything but Vico drink for breakfast on Monday, only had a bun for lunch, and some soupy rice for dinner last night. Went to bed at 9.30pm.

Woke up today not feeling that much better either, had a Vico drink, and some soft cheese cake (nothing else to eat at home).

One week to go before the 10k. Praying that everything goes well. 


Interval Training: 

The last I trained was last Friday (22/02/13). I decided to complete an interval training exercise which consisted of warm up (5 mins), walking of 4 mins, followed by running of 2 mins. Then repeating this in three sets. This exercise is useful to make the transition from walking to running, since I have now completed a base of walking 10k so far.

My calves actually feel the pull even three days after doing this. However due to my diarrhea case above, I have to put off any exercises of any sort at least until Thursday, since on Wednesday I have an hour of latin dancing. I've seen fixed the heels for my latin dance shoes, so I can stand and balance myself better.

February 21st 2013: 
I'm so relieved!

I completed 10.10km today. With my heart rate monitor, total calories burned counted = 1,250 kcal. Completed in about 1.57mins. Still less than 200 mins.

This is a good milestone, cause now I can start to work on speedwork, and work on improving my walking technique.

Min HR is 79 BPM. Average HR is 137 BPM. Peak HR is 222 BPM. 


February 18th 2013:
On Saturday (16/02), I completed about one hour of circuit training at True Fitness in the morning. Went home to rest for about three hours.

So I completed about 7.42km on Saturday evening. However my time of completion took a bit longer about 97minutes, which I had to stop due to the rain.

This second practice took a bit longer time to walk than the one on Thursday's, possibly due due to inadequate recovery period.

My right leg is currently still sore so I've decided to make it at least minimum a two day recovery period before I proceed to go on another outdoor walk to minimize any further injury this close to the marathon.




Resetting a Timex GPS Run Trainer

So on 21st February 2013, I received a reply from both the Timex retailer and Timex USA . 

The diagnostic action they both gave was:

"Plug your watch in to your computer, then with the charger clipped on to the Run Trainer, press all 4 shoulder buttons in at the same time for 5 seconds, then release. The watch should respond and show the time of day. Then you will need to let the watch charge for the initial 4 hours.

If this does not resolve the issue, please let me know."

So far this has worked. We'll see what other issues may crop out..

Tuesday, February 19, 2013

Timex Women's Trainer Run GPS + HRM: Arrived safely but dead?

So the TIMEX Women's Trainer Run GPS + HRM watch which I have ordered via Ebay from the US has arrived via registered mail on Monday (18th February 2013). This particular model is currently not available in Malaysia or in Singapore either.

I have tried to get the watch turned on and even charged it via USB through the computer for four hours as per the manual included in the box. However a blank screen is still staring back at ...me.

This is making me get a tad bit cross now as I wanted to use it for my 10k training.

So now I have to wait since I dont have either a heart rate monitor watch nor proper GPS watch to use now. 

There is still the pending transaction feedback of my purchase with the Ebay distributor. They pretty much did a good job, but I dont fancy sending it back to the USA coz the delivery charges are expensive.
Doesn't TIMEX have quality control before delivering merchandise to distributors?

Anyways, sent out a few emails to both Timex and the Ebay distributor. As of today, I have yet to receive any replies from either the Ebay distributor- Clever Training, or Timex USA.
 
I wonder what is happening on their side?
 
The box that it came in via US Express Mail.

 
 
My Timex Ironman Run Trainer GPS+Heart Rate Monitor from USA is here.
Bought on Clever Training via Ebay.
Price of watch:USD199.95
Delivery charges: USD32.99
 

Brooks Training Diary: February 19th

February 18th 2013:
Came back from a date on Sunday night at Sunway Pyramid. It was interesting for the first date in a long time of four months ... LOL.

But now I have to focus on training for 10k marathon, with only two weeks left to go. (and another six months for Standard Chartered 10k in end June).

I believe that proper training and hard work is the way to go. Unless you are supernaturally gifted, there is... no short cuts but discipline when building endurance, resistance and strong cardiovascular system. Also use your wisdom and initiative to find out what's right for you and change when it is not suitable. There is no product that can help your body walk 10k in superman speed of 45mins.. That comes from months (and years, I believe) of training. Nothing else I can add.
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On Saturday (16/02), I completed about one hour of circuit training at True Fitness in the morning. Went home to rest for about three hours.

So I completed about 7.42km on Saturday evening. However my time of completion took a bit longer about 97minutes, which I had to stop due to the rain.

This second practice took a bit longer time to walk than the one on Thursday's, possibly due due to inadequate recovery period.

My right leg is currently still sore so I've decided to make it at least minimum a two day recovery period before I proceed to go on another outdoor walk to minimize any further injury this close to the marathon.
 
February 19th 2013:
So I bought a raincoat intending to practise walking in the rain. With the rain this heavy (now) I thought better of it..
Anyways, as I was getting ready to go out for a short run, I heard my dog wriggling about near the gate. He came towards the gate and looked at me with his 'puppy dog look'= he wants to go for a run too....

So anyways, normally owners should leash the dog before taking them... out for a run, but Vicky had chewed off every other leash we put on him >_<
Vicky ran alongside me.. He's normally faster (being on four legs!).
I know he was waiting for my command for every now and then, he would turn his head and look at me in the eye. When strangers were walking in front of me, I'd clap my hands and call his name. He somehow understood the signals coz he stopped what he was doing and paused.

As I approached home, he would run towards the gate, then looked at me again, asking me if I was going in, but I continued running, so he just followed. Even if he walked his own path, or greeted other dogs (by smelling their backs and front) he would come running after me once I went out of sight. I think he uses me as a base and would not go walking off in a different direction.

Anyways, managed to do a slow 2km walk in 30mins before it started to rain and we had to run back home!

Wednesday, February 13, 2013

Brooks Marathon Preparation: Post CNY

February 12th 2013:
So its been about 4 days since my Mileage Building Day. I haven't had any runs since as my calves have been healing, and still is. I guess the massage on Friday was of good timing?

Probably just means I need a good number of recovery days after my next Mileage Building Day =_=

Hence, I ve had to make some changes to the walking route in reducing the number of inclines to reduce further injury ...to my calves. Mine's a walking marathon, not an incline competition!
I've basically been 'carbo loading' for the last four days. Wine, soda, CNY bikkies. Yum Yum. >_<

My only source of easy cardio has been doing house chores and giving the dog two baths in the last four days.. LOL.

Yesterday, Vicky found some engine oil in this small hiding hole (which was very accessible to nosy animals like dogs....) and decided to leave paw marks drenched with oil all over the house outdoor pavement. then we had to wash the floor, and then give the mungy looking perpetrator a thorough washing. He obviously didnt like it, going thoroughly beserk....

Anyways, lets see how my calves have recovered by this evening. Probably should be able to do a short slow walk when its a bit cooler later in the evening today...

So the inertia ends.
After dinner, did walking up the stairs for 10:51mins.
Weight lifting- 10:37 mins.
Gintell treadmill- 60 mins, 4.01km, loss of 120calories, speed average: 5.
Endomono gives an average calorie loss but without a heart rate monitor, it isn't accurate so I didn't include it. Good to be back on my feet!!

February 13th 2013:
Just put in order for my new Timex Run Trainer with GPS & Heart Rate Monitor. Waiting impatiently for it to arrive from the US of A...

Completed in the early hours of the morning:
Weight Training 15mins: 10 seconds.
Climbing Stairs: 20m: 18 seconds

So I realised I tend to get tired after a workout. (or maybe because it could be I did mine straight before bed last night?) Anyways, 5 hours later, I am somewhat still tired/sleepy.

Perhaps I should schedule my workouts to after dinner instead. That way, I can have a nice dinner, have an interval of an hour or so, have a good workout, then have a hearty sleep for the rest of the night....

*sounds like a good idea... I shall have to put it to try...*

Fitness Diary: Preparing for the Brooks 10km Marathon (Pre-Chinese New Year)

Its actually been a while since I blogged, but my Facebook page has been pretty active...
Anyways, ever since my last marathon (the Three Km one during the PJ Half Marathon 2012), it has actually piqued my interest to participate in marathons.

My next one will be on 3rd March 2013 which is the Brooks Marathon which I signed up in early January this year.

I've been logging in hours and have also joined a gym (True Fitness) to motivate myself to get fit and work out. Below is my journey as I train for the Brooks Marathon in the next four weeks to come!

February 6th 2013:
Yesterday night, finished 3km in 36 mins on speed of 6 with average pulse 110 on Gintell treadmill @ home. Refreshing but sweaty. 90 calories burnt- not as much as I want to burn, but more importantly to develop consistency in ability to walk to finish 10km walkathon. 4 more weeks to go!

This morning, I can feel the shoulder and arm muscle pull from working a few rounds with the two sets of 4lb dumb bells last night. (they look cheerily bright orange, and deceptively innocently light on the arms).

An hour of latin dance (Rock & Roll) will have to do tonight... >_<


February 7th 2013:
Due to my early arrival home today, I decided to make it my Mileage Building Day: 60 minutes.

Having only trained on simulated terrain so far, aka. treadmill @ the gym, I'm now taking this out to the real terrain, the nearest being ou...tside my home.

With only 3 Saturdays left to train, time is of the essence.

The terrain is good training ground for my feet. I'm now sore in my knees, and can feel the physical strain. With only tomorrow to recover, I am hoping to squeeze in a Saturday early morning for a repeat of Mileage Building Day of 60 minutes. If that goes on comfortably, I'll push it to 90 minutes. Just a reminder that I should probably be looking at getting a water carrier now that I need to start training beyond 60minutes.


February 8th 2013:  

So I've started on a low caloric meal since Monday. It's been just fish, chicken, tuna mayo, wholemeal bread, green tea. Totally gone cold turkey on rice and noodles.

Drastic times require drastic measures? LOL

Haven't actually gone on the weighing machine yet coz mine at home is dodgy. =_=

Anyways, my friend who is participating in the Brooks marathon, Alice has recommended that I download Endomondo app on my Iphone 3 and Nokia E63 to keep track of my distances. Let's see how that works out.


Today is my record breaking day!  So much for resting... LOL.
Today (according to the Endomondo app) I managed a first with 7.32km at 102mins. (1.7 hours). Estimated loss of calories is 453kcal (approx. equivalence to one meal!)

I have to go up this really steep incline 4 times for the route I created. Seriously kills the crap out of my knees. But I know they will be stronger by next week when I repeat the same route.
But for... me thats good news coz that means my goal of completing a 10km marathons is almost there. Lets try to up it to 10km by next weekend! Ganbate!
(Ok, I promise to rest this weekend and start again maybe on Monday ^^)
Note: Pls remind me to get a waist pouch and possibly energy gels to try out before the marathon. On the other hand, maybe just carrying my mini back pack might be equally good... Hmm

February 9th 2013:
Just gave my dog a shower... He obviously doesn't like getting wet... When I tried to get him dried under the hot sun, the last I saw of him was hiding under the car! =_= (this dog is an old shrewd).

I can finally feel my gastrocnemius muscles, also called leg triceps, or calf muscles (whichever is the right term for it.. LOL). Got dragged by a mate to go for a massage near midnight (the things w...e do for fun >_<).

Wanted to wait till at least Monday, but since I had a chauffeur, I thought might as well get it done since we won't have any time next week.

So today is my cheat day! Being 'lin sam sap man' or reunion night before Chinese New Year, there will be feasting tonight.. lots of prawns, steamed chicken with soy sauce, steamed fish with soy sauce, Buddha jump over the wall soup, handful of rice, coffee, and maybe 'siu-yeh' (supper) after at Macca's with the cousins. LOL.
There won't be as much feasting on Sunday though, but maybe on Monday when the Open House feasting starts.

Ok, going to have to spring clean my room now... Clear all the garbage. Remember, no sleeping of floors on first day of New Year else all your 'luck is swept away!

To all my Chinese friends, have a great reunion dinner tonight!

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