Beivied - looking back at where we started

As I was reorganising our blog, I decided to take a look at our first blogs, to see how far we have reached. Or, not reached.

This was what I posted.

http://lifechrysalis.blogspot.com/2009/01/about-me.html

"Ultimate Goals -

Goal 1 - to be able to complete at least one 5km run within half hour by the end of 2009.


Goal 2 - to be able to climb Mount Kota Kinabalu/Mount Ophir by end of 2009.


Goal 3 - to reach a healthy BMI of below 23 - which means I should not weigh more than 57kg. "

Goal number 1 - I have progressed from 55 min run time(Shape Run) to 41 run time(Run Singapore). to cut 11 minutes by the end of 2009? No confidence. I dont think I will do better at the Reebok Run next Sunday, as I realised I am going from NYK shift. I would be so tired man. I am dead meat.
Conclusion - Goal not met yet.

Goal number 2 - I didnt even arrange any climbing trips. Should I plan it for next year then?
Conclusion - Goal not met and wont be met

Goal number 3 - I only lost at best 4 kg since the start of our exercising routine in July. to lose another 14kg by end of 2009, I would need to lose one kilo per week.
Conclusion - FAT Hope.

I think I should do some goal revision.

Goal number 1 - this will stay as I still have Reebok Run, Great Eastern Run. Hopefully I can make it!

Goal number 2 - since I am not doing mountain climbing, I shall change this to "Run 10km under 1 and a half hours." Ok, doesnt sound fast, but basically I am using Hanping's friend's timing of 1 hour 50 minutes as my initial benchmark ;p I have 10km Nike Human Run (24 October), Run for Hope (22 November) and Stanchart Run (6 Dec). The fastest of 10km runs will determine if my goal is met.

Goal number 3 - I should not make this too easy, or else it is not a goal right? Though the way I am exercising and eating now (Just finished a Carls Junior burger!!!), it can never be realised. Hmmm... Ok, I will give myself a grading for this goal.
Less than 5kg loss: Less than Satisfactory.
5.1kg - 9.9kg loss - Satisfactory
more than 10kg loss - Exceed expectations!
Any weight gain - Disaster


神啊！耶稣啊！ 阿拉!   Kami-san! 救救我吧！ 赐给我做运动的力量吧！

Beivied - Garfield Philisophy

偶尔骗骗自己， 让日子好过一点。。。 加菲猫

Beivied - 新面貌，新气息

一时心血来潮，我决定让我们的部落格换个新面貌。可是选择不是很多， 据选了个绿油油的墙纸画面。 对眼睛也比较好吧，哈哈！

应该还会有增加比较好的features to upload images 和改变了post comment feature. 因为我发现我经常不能够在你们的部落格上加任何的评语。 现在可以一次过upload 好几张照片， 比较容易。


TESTING TESTING...

Beivied - Exercise blog week 7 september to 20 September 09

I didnt realise that i havent blog my exercise for two entire weeks already. i will just blog two weeks together la.

I got to the point of 70.1kg some days ago but alas i am now 71.8. Si bei sian. Any slack in exercise, the weight just pile on, especially if got food cravings.

My new job is quite stressful and working hours are pretty messy. I usually drink one cup of coffee. Since last week i can drink up to four cups of coffee in a day, and got a lot of food cravings. Just cannot stop eating. Sigh

7 sep to 13 sep
wed bodyjam one hour - its an interesting dance class and more calorie burning than bootilicious. I like!
Thu - spinning one hour - this is actually cycling on stationery exercise bikes in a group with music and an instructor. Very very very tiring.
Hmmm i m not sure if i did other exercises. I did run 5km with my colleagues with a not so good timing of 45min. Was that the week before? Hmmmmmmmm


14 sep to 20 sep
this was a free week for credit suisse staff to exercise at fitness first. And its right at my new dept office building.
tuesday - kickboxing one hour, and fitball one hour. Fitball is toning exercise using medicine ball.
Wednesday - mtv dance class one hour and body combat one hour. Thats the killer that left my butt and feet aching for two days

and i havent start training for the ten km run. WORRIED!!

Beivied - Nike Human Race 10km - Training Programmes

Now that Alice have also signed up for Nike Human Race Run, we have only five weeks left to train for our very first 10km run.

Since Alice is still fasting, it is actually more difficult for her also. so I start looking to see if there is a 4 week training programme.

http://www.time-to-run.com/beginners/first10k.htm this one, you need to go down to the last 1/3 of the page for the useful information. too much talk.

http://www.jogscotland.safety.ed.ac.uk/useful/training_prog.shtm also at the bottom of the page. look for the first 10km 4 week schedule, cos the next one is targetting a much shorter completion time.

http://www.rralebanon.org/content/10k-4-week-training-program this one is interesting because it shows what is easy, and the speed definition



The similarity of all/most of the training programmes:
1) Do interval running for at least two times a week, during weekdays, with one or two days rest day in between.
2) Rest days are not inactive days. You still need to do stretching, body conditioning exercises. Just not cardio. It can be a run also but a really easy one.
3) Longer runs on Sundays. Build up to 8k for most of the training program. something like 4km, 6km, 8km then final race day 10km. Only one program put run 10km the weekend before.
4) Every Sunday run, irregardless of distance, you have to run at the speed that you want to achieve at the 10km race. so our estimated completion time for 10km is current speed for 5km times 2.15. mine would be 41 min x 2.15 = 88 min, about one and a half hours. sounds a lot hor. sigh. so it is a 6.7km/hour speed to maintain during the weekend training runs.


if you look at the target time and the speed definition, we are always at Recovery speed. @_@


other programmes


http://www.endurancetraining.com.au/Articles/Training%20for%20a%2010k%20Event.pdf this one seems quite good.

the other one that i quite like is
http://www.fiterati.ca/news/beginners-6-week-walkjog-10k-training-program/

It is kinda weird that the same website has two different training program for 10k
http://www.fiterati.ca/news/training-plan-run-10k-in-6-weeks/ I think the walk jog program is more suitable for people like us.

have to start training.. have to start training!

Run Elis Run 31 Aug to 6 Sep 2009

Lazy Lazy Lazy.. I am not even sure if i can complete a 5km let alone the 10km anymore... i can bearly lift my leg (or rather my butt to run)

Everyday is a rest day except Tuesday 3.3km drag and walk, and Wednesday 4.5km leisure cycle to and for 7-11 to buy slurpee and ice-cream.

apart from friday got majis iftar, saturday go darul iftar and sunday yvonne birthday , i revert to junk food diet, it just make me feel better , and I am able to fast better...

*Iftar - mean break fast and ususally feasting... hahaha

Beivied - Exercise blog week 31 August to 6 September 09

this is a very very short blog.

I was sick the whole week. Full stop.

On wednesday i still had a slight fever, according to doctor. Dunno how high it was when i was out at sea. It was a whole week of coughing, eating medicine and work.

Sunday i went for the Run Singapore, which was officially 5.067km. My sports tracker logged the run as 5.6km. I completed the run in about 41 minutes. And i almost drop dead coughing. So it's another few days of rest

Beivied - Exercise Week 24 Aug to 30 Aug 09 Part Two

This was my holiday week so there wasnt going to be much exercise.

We reach Sheraton Hotel in Jakarta at about 6pm. We wanted to jog around the place however it was too dark. So after a sinful A&W dinner, we went to the hotel gym. I jogged on the treadmill for about 4km for about 40 min or so, cant remember now. Then i lifted some weights. About 5kg. Cannot remember again but i do some bicep curls, tricep curls and shoulder lifts.
Then i had two and a half sweeeeet doughnuts as breakfast.

So thats it, in that whole week i only exercised two days. Well, diving is a bit of exercise but theres a lot of food as well. I vaguely remember prata, satay, fried rice, bee hooon, crabs and prawns and fish. There was also goreng pisang, marbled cake and ice cream. I also had lots of fruits, both fresh and canned.

On sunday i started to fall sick. I felt feverish and giddy. I skipped lunch to rest for two hours before the next dive. All in all, from sunday to tuesday, i took 16 panadols and skipped two to three meals. Some meals i could barely eat.

On tuesday night when i reach singapore, i weighed myself 71 kg. Amazing that i still lost almost one kilo!