running log (after returning from an injury)

runners_log — Fri, 20 Aug 2010 12:53:05 +0800

TARGET: To be able to run 10km again non-stop @ 51 mins (but im not gonna push myself, so that the injury does not return. Gotta take it slow )
WEIGHT LOSS GOAL:To hit 77kg again

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In a nutshell:

PERSONAL ACHIEVEMENT
[Jan 2008 - May 2009] = For 1 1/2 years, every alternate day, I would run 10km @ 51 mins in the park/street/track, etc. I was so happy, coz it felt good running. I love running, especially the feeling of the wind breezing past your face.

FAILURE and STUPID MISTAKE I MADE
[May 2009] = Due to heavy rain one day, I made a stupid mistake by changing my running location due to the heavy rain. The location i went to had a flight of staircase. So as i was sprinting up a flight of staircase i felt as if i tore a tendon or muscle bcoz my legs was not seasoned to sprint up staircases. It was a sharp pain. Ouch.

I thought 1-week of rest would make it better. But oh, WAS I WRONG. The injury was worse than i thought. No matter how HARD i try, i cannot run NON-stop for 10km anymore .

PATHETIC AND TERRIBLE 1-year PERFORMANCE !!!
[June 2009 - August 2010] : Throughout the past whole year, my running routine was crap. The BEST i could do in terms of endurance was 15 mins of non-stop running only. Then after that, i needed to walk. Sigh. If i EVEN TRIED to run after my walk, the pain would return. So much for a 10km.....
Furthermore, to make matters worse, i gained weight by a surplus +4kg. Dam it. Used to be 77kg last time. I started to slack on my running routine, guess i kinda loss the motivation due to the 1-year+ injury.

JUST RECENTLY
[17 August 2010]: Wow, just recently I was so glad that there was improvement to my recovery. I realized that i could now run at (15 mins run + 15 mins walk) plus another 15 mins more of running. In other words, 2 repetitions of my 15 mins run routine.

In that case, I think i will keep an online log to CHART my progress (including a weight loss log too)
. Hopefully, i can see my running progress & recovery (including weight loss) throughout the years.

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[addedon]August 25, 2010, 12:27 am[/addedon]My running RECOVERY chart + Weight loss:

15 Aug/Tuesday : (Weight: 80kg) (15 mins run + 15 mins walk)
17 Aug/Tuesday : (15 mins run + 15 mins walk) + (15 mins run + 15 mins walk)
19 Aug/Thursday: (successfully maintained same run routine without injury/pain)
21 Aug/Saturday: (Weight: 79.1kg) (successfully maintained same run routine)
24 Aug/Tuesday: (maintained run routine) (got chased by a pack of 3 dam stray dogs, out-ran them, haha. In your face mutts!!!)
26, 28, 30 Aug, 2, 4, 6, 8, 10, 12, 14, 16, 18, Sep (successfully maintained same run routine)

21 Sep/Tuesday: Walk (15 mins) > RUN 20 mins > Walk 15 mins > RUN 20 mins

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running log (after returning from an injury)