Wednesday, 1 February 2012

The Training Program

Been sticking to this Runner's World 9-weeks half-marathon training plan and am in Week 4 now. It's not that I have a half-marathon I'm entering in March (though I secretly wish I can enter Brooks Half-Marathon) just that I find the plan doable for a working mom like me. The mileage needed aren't that scary too. It's not a tough plan but it's not that easy too.

Week 4 & 5 training will be nice because I won't be rushing for time. I did a late 11K run yesterday night and only finished my run at 10.45pm. Add the time for cool-down and stretching, it was already 11.00pm! Thank goodness for public holidays in these two weeks! That means I can either have late-night runs or early morning runs without worrying about loss of sleep much. Week 6 - 8 will be a challenge though but I'll try sticking to the plan as I possibly can. 

So far, I can definitely see improvements in my run, pacing and recovery time. Three weeks into this plan and I am doing sub-7 pace for my 8-11K training runs! It's sure as hell not a fast pace for other runners but it is for me. A sub-7 pace means running in less than 7minutes per kilometre, by the way. *^-^*

I have a 13K run scheduled for Sunday and I'm hoping that I can do it in less that 90 minutes! I'm planning to hit the incline-dog-traffic-friendly Presint 2-5 of Putrajaya on Sunday and I don't want Zaini to get bored waiting for me!

What's all this training for? I'm going for the half-marathon distance in the Standard Chartered KL Marathon on June 24th. I'll do 21K and I am hoping to get Son to do the 700m dash for 6-9y.o. It'll be nicer if he can do the 2.5K kids run but he's underage! Boohoo...

Anyway, there's another run that I wish to enter but had to strike off from my race wish list and that's the PJ Dawn. As Zaini often reminded me - try find something that's not too crazy to do. A race that starts at 3.00am is too crazy for him. I guess I have to agree...

26 comments:

  1. Oh! I actually need tips from you as you enjoy running so much.

    I've not done running in my life. I mean yes I have run but I've never really set a schedule to jog or run every day or week.

    I noticed that there are some people who run or jog at night. Is it a better time at night or they're just busy during the day?

    And also what's the minimum amount of time to do a single run that is good enough to keep our body fit and healthy? I need to start small.

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    1. I run at night because that's the only suitable time for me and I only go out after Raimie sleeps which meant 9.30pm onwards. Morning runs is not suitable for me because I'm already up by 5.30am. If I want to run on weekday mornings that would mean waking up at 4.00am! No thanks!

      There are a lot of ways stay healthy not only by running. I mean, reading your blog posts - going out for walks, cycling and taking the kids around the neighbourhood is exercise too :)

      When I first started, I mix running with walking. 5 min run, 5 min walks etc. For me,there shouldn't be a right or wrong on how much time we spend doing it. Right?

      Overdoing can make you burn and lose interest. Like you said, start small. Who knows - in no time at all, you'll be running 42K! xD

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    2. yes exactly. I don't wanna lose interest because of doing it too hard. I think I will start running in a couple of weeks when other things are more settled. I do go out around in the neighborhood but it kind of seems healthier to do proper runs. I love to sweat healthily. I also find that if we sweat regularly by doing sports, our skin becomes smoother and cleaner as well (of course) since the toxic and dirt in the pores are carried away by the sweat.

      So, I will remember to do the 5 min routine run and walk and run and walk. :)

      Delete
  2. Lina, u r doing well and more than ready to tackle the 21k :) aim to finish, try within allocated time, if u can't, who cares?? Screw the timing kan FMV kata? If u get better, it's a bonus! Most important is to finish, no injury and u have fun!

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    1. Yeah, I like that motto. Aim to finish. Screw timing. ^^ Tapi takleh slow sangat KJ! Kesian hubby kena tunggu I lama kat finishing line. hihihi (and that's my motivation to run fast, actually)

      And I've been trying to motivate colleagues into joining races by telling them that the main thing is to enjoy the run and finish. Managed to get a few interested. Now looking for suitable races to recommend to them. :)

      I like the idea of a structured plan. Maybe I can start joining 21K now (kot?) but I'll enjoy my 10K races first until June!

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  3. I was trying to follow a marathon training plan but decided to throw the darn thing away cos of my very uncertain work timing. These days I'm just going with whatever distance I can squeeze into my day. You know I run mostly evenings/night after work and it does get dark pretty fast. Hopefully that's enough for me accomplishing my marathon at the SCKLM.

    You're doing just great and I agree with June, screw the timing!

    ReplyDelete
    Replies
    1. Even without any training plan, you are running swell! Some more you are running early evening. I'll be so "pancit" if I run at your time. o.O

      For me, I need lots (and I means lots) of proper training.

      Screw timing, yeah. But oh the proud look Raimie wore when I got to the finish line with lots of other runners still behind me is priceless too. ;) No timing set for SCKLM, but I'm aiming not be the last one to arrive! ;p

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  4. wow, i am really impressed!! you got a timetable for your training!! errr, sorry lah, timetable sounds so not professional hor?? :D

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    Replies
    1. Yalar you! Timetable sounds childish tau! Kakaka

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  5. ok ok, then it's TRAINING STRATEGY, haha!! i'm studying MBA so everything is a strategy, the planned course of action.. you hebat lah gadis~~ :p

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    Replies
    1. This MBA student lagi hebat. Can come up with bombastic keywords. LOL

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  6. but i think this is good, it kind of motivates you to really sink yourself into the water and learn to swim better.. of course not literally swimming lah, i said that in your running context.. :)

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  7. aiyoh, if i can be really as disciplined as you, i sure can shed of 10kgs in three months easily lah.. oh, how i wish i could do that.. (-.-)

    ReplyDelete
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    1. I am not that disciplined you know. But I like to go out and release my stress by running and well if I'm already out, might as well do a proper training run. xD

      You go gym regularly what! Lagi easy to lose weight. I wish I can lose 10kg easily. 7 months into running, and the scale showed that I "only" managed to shed 8kg so far. So much stubborn fat. huhu

      Delete
  8. Whoa, that training programme looks pro! You sure are onto a good thing. Keep it up!

    ReplyDelete
    Replies
    1. LOL

      If you must know, this is actually a training plan for beginners!

      I tried the intermediate plan for a week and I didn't think I can cope. xD

      Delete
  9. Why not aim to doing your 1st HM with Brooks?
    Looking at your training plan, you are ready to do the HM in another 4 weeks time. No need to wait for SCKLM. Btw, Brooks route is much more challenging compare to SCKLM HM route.

    ReplyDelete
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    1. I'm sorely tempted to do so. had been mulling over it for months. LOL

      But since I have not been experiencing road races much yet, I think I'll try to enjoy the 10K races first before running headlong into a HM. ^^

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    2. Think that is another good option :)
      The importance thing is to enjoy the race.

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    3. Thanks Neoh.

      Yeah, definitely planning to enjoy all my races (and training runs too!) :)

      Delete
  10. Wow.... this is serious training, you are going to run a marathon! I support you my friend.

    ReplyDelete
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    1. Just a half-marathon. Ain't going to do full just yet.

      Thanks for the support! :)

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  11. Lina, get them to do the 5k or 10k SCKLM .. Then u guys can party after u r done :)

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    1. Yeah, I'd like that. ^^

      Will start "poison" people soon. xD

      Anyways, already registered myself for the 21K and Raimie for the 700m dash. Woohoo!

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  12. doing great! will be following your progress!

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    Replies
    1. Thanks Jamie! :)

      That means a lot. ^^

      Delete

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