Just Keep TRI-ing

We went for a short 6.5 km run at Zone 1 HR. It was  definitely a lot better than the first two runs I did. At least this time I was able to run almost entirely except for some walk breaks when my HR went over 152. Here is my Run data Fun run with Coach Sarah by Syafei at Garmin Connect - Details

Second run session this week. I was still struggling in getting used to HR training. The plan was to run at zone 1 HR for 2-3 minutes plus fartlek up to 175 bpm for 20-30 sec. I was still unable to run a steady pace at the required HR i.e 152 bpm. It was either too low or too high with a slightest change of pace. I also need around 1 minute of walking to get my HR down to 152 after each fartlek, while it took around 30 sec to get to 175 bpm from 152. My HR monitor was less erratic this evening with only one anomaly spike recorded. Again Strava did not get the pace of each split right. The more accurate data from Garmin Connect can be retrieved from the following link: 8 km Zone 1 HR Fartlek by Syafei at Garmin Connect - Details I will be having a short 'fun run' with my coach tomorrow. Perhaps she could asses if I have been doing it correctly. Till then. Sure Can One Lah Syafei

It was my first run session in programme. The session requires me to run 10km at Zone 1 Heart Rate (152 bpm). It was impossible to stick to HR below 152 bpm let alone running exactly at that specified HR as my HR fluctuates easily. I had to run very slowly, I could be easily over taken by a grandma on walking frame should I run any slower. I had to walk at some point especially between km 2 and km 4 as my HR mysteriously shot up to 180, 190, 200s without any reason. I cannot understand how's that even possible as I did not increase my effort level or pace, and I did not feel any different. I managed to get my HR stable at some stretch and found my ideal pace to run in Zone 1 is around 6:40 min/km. My average HR for the session was 149 with maximum HR recorded at 214. Though I did not feel any signs of fatigue, I felt a little pain on my knee caps towards the end of the session but the pain was gone  as soon as I completed the run. I hope that's normal. Here are the split: 6:19,...

Today was my first day of official training for Munich. And what could be more harder than a high intensity circuit training, after a full day of fasting? After less than an hour of heavy feasting during iftar? It was also especially hard after enjoying 2 months of sedentary life. The circuit involved the following exercises: High arm jumping jacks Mountain climber Run and drop Full press up Skaters side Weighted squat Running man Jump lunge Burpees Spider lunge Side to side jump Plank dips Squat thrust Long extension Standing mountain climber Squat leap High knees run Russian twist 1 leg hop and balance Back lunge hold  and finishes off with some stretches.  I felt great until about halfway into the session when that burpees really killed me off. It was all down hill from there onwards. I even felt the food inside my tummy bouncing all over the place when I did the burpees. Then I had side stitch on high knees stationary run. That what happen when your body was asked to run a...

I was too scared to miss it, i slept with my phone and submitted my entry when the reminder woke me up just as the registration open. Sure Can One Lah Syafei

I have set my target to join Tokyo Marathon in February next year. But the chance to win the lottery slot is rather slim. So as a fail safe action, I submitted my entry in Kyoto Marathon today. It is another major Japanese marathon and entry will also be based on lottery system. Registration for Tokyo will open tomorrow. I would be happy with either one. Just trying my luck

I was so excited when my coach told me that she has finalised my training plan. I will be having my first circuit training session with her this Thursday. She warned me that I will be hard. *gulp. She developed my training regime based on heart rate. Well I was struggling to train on HR before as I always ended up running faster than the designated HR. I cant for example run in Zone 1 where the bulk of the runs were made up.  I don't run the slow sessions slow enough during the LSD or recovery days to develop aerobic capacity and fat burning ability. You want to burn as much fat in your body as you can before moving into the lactate zone if you want to be an efficient endurance runner. Well I am not currently burning fuel aerobically as my weight fluctuates faster than that of the stock market indices.   What is HR zone? Well think of it as a pyramid, and Zone 1 where you run the slowest being the base. You run faster further up the pyramid but the time spent will decrease res...