(Completed!) 10-day CrashCourse: From 4km to 10km

lionheart8888 — Thu, 22 Jan 2009 23:45:17 +0800

Man, I just love this pic!!! (THUMBS UP!!!)

MOTTO: Determination is KEY!!!
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Old Routine:
Previous running distance: 4km
Been running 4km for 1 WHOLE month (never tried to exceed it yet)

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My Brief History:
(1) On 25th of November 2008, I was fedup with my 'couch-potato' habits, and decided to take exercising SERIOUSLY.
Beginning at ONLY 5mins of non-stop running (on 25th Nov 08) I then PROGRESSIVELY increased the intensity to 4km in 4 weeks (22 Dec 08).
(2) Next, after managing to hit 4km, i decided to maintain the 4km ENDURANCE over another 4 more weeks. The purpose was so that my body would be seasoned for an ENTIRE month.
(3) *ahem* And now that it is seasoned.........

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NEW Crazy PLAN:
To Increase my running distance from 4km to 10km in just 10 days:
By adding "+1km" each training day.

Week 1-4 (Status: Completed) (Started with 5 mins of running. Maxed it to 4km)
Week 5-8 (Status: Completed) (Maintained 4km a WHOLE MONTH to season my body)

20 Jan: 4km (note: the last 4km run)
22 Jan: 5km (Status: Completed)
24 Jan: 6km (Status: Completed. I DID 7km INSTEAD!!!)
26 Jan: 8km (Status: Completed)
28 Jan: 9km (Status: Completed 9.1km)
30 Jan: 10km (GOAL) YEAH!!! Completed 10km.
That marks the end of my 10-day CrashCourse. lol.

Let's see how far i can push myself (or dieee trying, heh heh).

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My 10-day Progress log:

20 Jan: 4km (been doing this for 1 whole month, time to move on i guess)

22 Jan: 5km (STATUS: Completed)
Comment: Hmm.. not bad . Really glad the 1 month of effort put in really paid off. I think my body could take the impact of a 6km actually today. But one irritating thing i notice is the chafing due to the amount of sweat, and this causes a burning sensation when the legs rub. Surprisingly i've never faced this before in a 4k. I heard some ppl use some kind of lubricant to reduce the chaffing. Oh well, at least the stinging is bearable.
Wow, another weird thing i notice is the SUDDEN and TREMENDOUS ferocious APPETITE after midnite, (i feel like i could eat a horse) although ive already eaten my dinner 4 hours ago. This is weird, ....

24 Jan: 6km (Status: Completed. I DID 7km INSTEAD!!!)
Comment: I noticed many westerners running in the KLCC park. Plus they are really friendly. I actually made a friend with this guy from Holland, who was in Malaysia for 1 week. He said he was running in the park to train for a company event. There was also another lady running who looked like she was in her mid-20s i think. She ignited a conversation when our paths crossed. Quite a babe actually..
Relating to my physical body, i took some precautions and wore shorter pants that DID NOT chaff so easily. So, thank goodness no blisters TODAY. Also, so far no ache/cramp yet etc. Also, 1 hour after running, the stamina is back to normal, ready for the next challenge.
But one thing i notice is that i get VERY hungry just 45mins after the run. Plus my body seems to crave for Isotonic drinks. hmmm

26 Jan: 8km (Status: Completed)
Comment: Yeah! I did it. However, i have learned something new from this run.
What i have learned: Having Stamina & Energy may be sufficient for runs below 7km, but is not enough for 8km runs and above. In other words, although we are still bursting with energy (e.g. not tired/ not fatigued) but if our leg muscle is not used to the impact/stress, it will slow us down.
Coz when i hit 7km, a muscle in my leg started to get numb. And I was like "what the?!", coz i still had the energy to continue another 1-2 km, but my legs were not. hmmm... I knew I had two choices, to continue and hit 8km, or stop at 7km. Mentally assessing the condition of my leg i figured that the danger of injury was 5-10% (Possibility of Injury more than 30% is a no-no to me). So i continued, as (based on experience) the worse case scenario for this type of numbness was 2 days of rest. So i pushed myself to hit the final 8 km.

28 Jan: 9km (Status: Completed 9.1km)
Comment: YEAH!!!! Eagerly anticipating 30 Jan!!!
Wow, I realized something new today. Something that did not even happen in the previous runs.
I finished running at 7.00pm. Came back to take a shower at 7.30pm. changed and ate dinner at 8pm while watching the news. (still laughing about the BN cross-over). anyway, at 8.30pm now (about 1 hour and 30 mins after completing the run) .....i am STILL SWEATING?????????? I think the 9km run KICKED my metabolism into HIGH-GEAR. Normally, i stop sweating after 15-30 mins, but 1 1/2 hours? Woaahh. I think i will take a 2nd shower.

PS: I sprinted at the last lap.

30 Jan: 10km (GOAL) YEAH!!! Completed 10km.
That marks the end of my 10-day CrashCourse. lol.

(NOTE: Detailed comments such as running speed and etc can be found on page 2)

Sprinter's log

lionheart8888 — Thu, 18 Dec 2008 18:31:31 +0800

Hmm.. ..might as well chart my progress online (rather than a piece of paper I stick on my wall) (hope this will keep me motivated...)

Start of training: 25th November 2008

Running Goals: Speed + Endurance

Training frequency: Day 1 run, Day 2 rest, Day 3 run, (rinse-repeat)

Speed Scale: (1-10)
1-walk
3-Jog
5-Medium running speed
7-High running speed
10-All Out Sprint !!

Current training intensity:
10 mins All Out Sprint (speed scale: 10)
1 min walk

10 mins Medium running speed (speed scale: 5)
1 min walk

8 mins All Out Sprint (speed scale: 10)

what affectionate name do u call your gf/bf with?

lionheart8888 — Mon, 28 May 2007 17:53:40 +0800

when u call ur gf/bf, (or for some: husband/wife/fiancee) what do you call him or her?

by their name? Dear? Darling? Baby?

.etc...

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lionheart8888 — Mon, 04 Dec 2006 21:52:20 +0800

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(Completed!) 10-day CrashCourse: From 4km to 10km

Sprinter's log

what affectionate name do u call your gf/bf with?

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