Thursday, August 14, 2014

Thursday Training – 14 August 2014

Route: DH
Distance: 11.15km (Garmin)
Timing: 66:41 for 5:58 min/km pace

Yeah, you read that right. Yeah, I did the unthinkable. Yeah, I did really “run” DH on a weekday morning. Ok, maybe not “run”. Walk. Trot. Whatever. Feels like walking to me, so I’ll call it a “walk”.

Thanks for indulging me.

Still trying to figure out what possessed me to do the energy-sapping DH this morning. We can all agree that it’s energy sapping and no matter how many times you do it, DH will still eat you alive. The Hartamas route may be longer but is definitely a toddler compared to DH.

Km1-2.5
Started off somewhere near Lake Club and the idea was to walk but that gentle downhill along Jalan Parlimen meant the legs turned over pretty quickly (hey that’s relative!). Uphill at KTM/Sasana Kijang and there were already cars parked along the road. Man, some folks do really covert street parking that they come out early!

Km3-5
#$%^&* DBKL ought to get their act together! Street lights are erected for a purpose you know! And this is the 7th month of the Chinese calendar aka Hungry Ghost month. And this is Bukit Tunku, which made it to the top10 of the most haunted places.

Though the scare I got was from my own shadows and some bright light from a car careening down Bukit Tunku.

Km6-8
The awesome steep “first” hill. Double Hill is such a misnomer; it’s not double hills…it’s many, many hills.

Km9
Back onto Mahameru and lots of cars whizzing past. The stretch I hate most coz it’s just seems never ending till you hit the turn off to the palace.

Km10-11
The “second” hill. No monkeys this morning. Whew! Love whooshing down hill towards Jalan Parlimen. Finished at the traffic lights since traffic was heavy.

And since a blog post is not a blog post unless it includes pictures

Last night’s loot

Collected Desmond’s race kit over the weekend


Scary picture for Adam

Tuesday, August 5, 2014

Update

Opps sorry…haven’t been posting lately, so here’s what’s been happening over my end of the woods. Some things, not all.

Lake Garden Stairs Training – 21 July 2014

Route: 22 sets of stairs (2 sets of stairs>run down through Deer Park + 20 sets of stairs)
Distance: 7.90km (Garmin)
Timing: 1:13:38 for 9:19 min/km pace

Pure madness I would say but got it done and tacked on a short elliptical session after this. It was an early start for this gal despite the late night so it was a slow trot from the playground around the lake to the foot of the “stairs to heaven”. Bounded up the stairs and looped around Deer Park and repeated it for the second set before the nightmare of the next 20 sets. Spotted Chin Ann around i-dunno-set-nummer-zehn-or-something. Finishing off with another slow trot back to the car park. Lesson learnt this morning: never never never attempt to run after 20 sets of stairs!

Lake Garden Stairs Training – 5 August 2014

Route: 20 sets of stairs (with a 400m run every 5 sets)
Distance: 6.04km (Garmin)
Timing: 57:47 for 9:34 min/km pace

Short 2km warm up followed by all hell broke loose climb. And more climbing. And even more climbing. Know something…that first set of climb after a run is pure unadulterated torture such that you could be mistaken for drunk. Hip flexor was giving me trouble L and the calves were still sore from the weekend’s mega workout.

BTW, ever tried TH+TH/DH for a long run? All of us were so wiped out and the legs were practically useless on Sunday. But but but FOMO led me to the insanity of 10sets * 272steps. Hence the shin splints and sore calves. The things we do, huh?


So is everyone back from the Raya hols? How was your hols? And weekend?

Monday, July 21, 2014

Weekend Roundup

A quick 30min spin on the trainer this morning coz the hips and legs were protesting


Lots of walking over the weekend including one barefoot traverse through DH
Photo credit to KK



Some food were inhaled (note…this is not everything! I’m just a bad blogger – I keep on forgetting about taking pics)

Thursday, July 10, 2014

Three Things Thursday

  1. This made me smile when I grabbed this as a carrier for the Hersheys Chocolate Soy Milk. Coincidental?

  2. As if yesterday’s workout wasn’t enough, this happened at 6am: 1.2km + 20 sets of stairs at LG + 1.2km.
  3. And for tea lovers, Fifi posted this and now I'm sipping on this

Wednesday, July 9, 2014

Ich Liebe Deutschland

Meine Deutsch nicht gut!

But I hope I got it right!

So has everyone recovered from this morning’s game? Nope, not a footie fan and slept through all the drama though I did bumped into the crowd leaving the mamaks when I was out running. And I didn’t know that the score was that dramatic!

Some Latte to kickstart Wednesday. And no, this is not a recycled pic.


It was an unplanned and unexpected #cutBackWeek as the leg squat press is out of commission. Darn it! Should have done Legs on Monday instead of this.

Supersets of:
a)    Smith machine squats
b)    DB sumo squats

Supersets of:
c)     Technogym leg extension
d)    Walking lunges
e)    Jumping squats

Supersets of:
f)     Nautilus Nitro Plus Hip Abductor
g)    Nautilus Nitro Plus Hip Adductor

Supersets of:
h)    Cybex seated calf raises
i)      Free-standing calf raises (this is probably akin to dropsets)

Single set of:

j)     Cybex Eagle Abdominal

Monday, July 7, 2014

Monday Blues

Starting the morning with Latte Caramel and yes, I’m that unrefined and use a stainless mug. Hey that happens when it’s 4:30 in the morning. The latte was sweet (absolutely must have for me!) and creamy – just the shot I needed while going through the papers.



Unfortunately that nice dull lull made me lazy and I skipped the “Run Appreciation” run this morning (taking cue from yesterday’s LYNRunners’ “Durian Appreciation” gathering).

Shoulders & Delts

Supersets of:
a)    Smith machine overhead shoulder press
b)    Standing DB overhead shoulder press (this is always the killer after the above; this and the Arnold press. I should count myself lucky that we didn’t do the latter)

And I made Michael take this pic before we went on. Demmit…only 4 packs! At best. Le sigh.


Single set of:
c)     DB lateral raise (dropsets)

Supersets of:
d)    DB frontal raise
e)    Bendover DB rear delt row

Supersets of:
f)     DB upright row
g)    KB (double) shrugs

Single set of:
h)    Precor AbCrunch

Taking cue from KK, some pampering had to be over the weekend.




And can anyone tell me if you’ve tried these?

Wednesday, July 2, 2014

What's Been Happening

Had the rare opportunity to work 4-day week for 3 weeks in June. Hell yeah! And you know, having 3-day weekends are absolutely bliss and made it some much much much tougher to adjust to a “normal” week this past Monday. Oh well, we do have 3 PHs this month. Can’t complain too much since we got the dreaded-to-me-only Legs workout out of the way on Monday. And we were back to 700lbs leg squat presses. Go me!

This morning was Chest & Pecs – which meant lots of chest presses, push-ups and dips.

Supersets of:
a)    Smith machine chest press (nothing too tragic and I looked bewildered to say the very least when Michael stopped at rep 10)
b)    BB close grip chest press (and moving from 30lbs to 50lbs is notadding a bit”!)

Supersets of:
c)     Smith machine incline chest press (kept the weight steady for this one)
d)    DB combo of chest press and fly

Single set of:
e)    LF cable chest fly

Supersets of:
f)     Free-standing dips
g)    Raised push-ups (yes, this was coming)
h)    Reverse abs crunch (Michael is making it tougher with a more upright angle)

PS: And if anyone ever disparage me for the 2mile warm up on both days, I swear I’ll strangle you with my bare hands RIGHT NOW. LOL!


PPS: Those headed Down Under, especially for GCAM, go stock up on AUD$ - a rare display of RM strength as it’s now RM3.