last week preparation

next week will be my last week for preparing myself for BROOKS HALF MARATHON in bukit jalil... i now that i haven't train well due to busyness but i hope all my running these back day will help to to improve my timing from my current personal best which is 2:18 hour in Penang International Bridge Marathon. well, as for my last week preparing myself, thing that i should do and not to do are:

1) avoid spicy foods

2) avoid drinking ice

3) avoid oily food

4) rest well

5) don't train hard anymore (just light training, 5km slow run just to keep body condition)

6) try to be healthy

7) no futsal

8) get fast recover from any injury

so, there you go.. my do's and don'ts to preparing myself here.. hope i could break my personal best this event... targeting finishing time is less than 2hour 10min.. btw, my knee is not feel so good right now... my calf too feels tired... so, i reallllllllly need to have a good rest for this week... swimming is also one way of rehab from sports injury.... 

updating current running distance:

5km + 6km + 10km + 10km +10km = 41km

total distance for this 2 weeks.

overall distance for this year:

80.6km + 41km = 121.6km

wo00o0o0o0o0o0o0oo0~~~~ da bley masuk ultramarathon da nie.. hahahahah....

dilema version 2

from my last entry, i've mention that im in confuse to buy myself a compression tight.. well now i've another which im dont know which mp3 should buy for me.. but these two suit me for me to bring along while im running... the top one is much cheaper rather than below... the top one, i can buy 2 with the same price for the below one. but the below one, i can use in very comfortable while im running plus, it is water proof, so, idont hav to worry if im running in rain.... but for the 1st one, it is not water proof.. insteed, it has wire.. n if im buying that one, i need to buy an arm wrap so that make me easier to run.. no need to hold it during running... so, readers, may u help me choosing which one should buy.....

kenapa-mengapa

arini aku xbrape byk kuar peluh n xde la penat mane.... tp aku rs gile bab penat.. dan bile aku penat arini, sume yg aku wat ade jer yg xkene.... wat tu salah, wat nie salah, ish....... nk tidoo pn bermasalah.... wat da ...(pepandai la isi)...

now, time to ber-rest-ing.... *^_^*

review hari penyeksaan kedua dan ke-3

cam bse, pagi ney session aku akn rase penat nk mampos.. like hell.. smalam fitness pre-test, n gym ok lagi boleh trima.. yg todsay xley, lari 7km, n then rest jap n men polo... mak iaah.. ponat nk mampiuh den... siyes shit aku pnt pagi td.. tym ptg ok laa cz men boat.. bot really tired i've been set with new rowers...heheheh...whatever it  is, i still have 4 days to go... warghhh...... 

psst: aku da blen senam dangdut..hahahah :P

review hari penyeksaan pertama

fes day da kene lari 30 min, kejap jer kan... mule2 kate elehhh stengah jam jer... dup dap.. amek ko... ponat nk mampuih den... xpo2 den sabo...

pas abis lari marathon tu, ingt ley rest jap la.. skali kn swim lak for another 30min.. w.t.f..... aku sebagai seorg budak yg hanya pandai berenang katak.. agk letih berbanding ngan dak2 yg pndai swim laen..

abis citer pg, for ptg lak.. g tasek.. yeah... excited bangat... seperti yg dijangka, aku kene bawak budak2 baru... ok, walaupon boat x balance tp still  ok... aku pn cmtu gak dlu.. so sume same..hahaha...

moral of the day--> arini still ok can go for another day, bdn pn still can  go.. so, bring it on............... =))

keTAGIHan....

since last saturday, aku da start addict balik...bukan addict nk balik umah or addict sort of mende2 xelok tu tp addict @ ketagihan untuk bermain basktet....aku akui yg tiade ape yg dpt memuaskan aku selain bermain basket... aku kini berasa begitu puas setelah dapat beraksi semula after aloooooooooooooooooooong cuti bermain akibat pinggang ku ini....and now i'm back ya'll ....hahaha.....so,sape2 nk men jom kite meriahkan court ilsas....

sprint = memecut cam lipas kudong...

jika dilihat dari sudut masa, 2 minit sangat lah kejap n ape bley kite wat dgn mase yg begitu singkat kan...? tetapi jika dilihat dari prepektif 500 meter plak, agak joh laaa jika banding ngan 100meter... kesimpulan yg nk dinyatakan disini ialah, 500m bersamaan 2min (timing tok tarik ergometer @ men rowing)..... nk mampos per??? da la joh, kejap lak bagi mase dia...soh kite tarik bawah 1:40min tok jarak sejaoh tu... this is 'madness'...nk men 500m kene men sprint, cm kite lari 100m tym skola2 dlu.. klo dlu ok r 100m jer nie 500m... penat2... klo ade turbo ke , nose ke tahan r gak.... adoiiii... penat syiallllllll....... men 2k pon boley tahan ag, ley relex2 , nie tidakkkk........ apekah yg perlu aku wat tok atasi kepenatan yg ter-amat-sangat nie...? adoiiiiii..... :-<