Reza Ali

14 February 2011 Fatrtlek runs are workouts which mixes low intensity runs with very high intensity runs. I basically walked at a slow pace (about 61% MHR) for a few laps then started to run at maximum speed until I reached 85% MHR. Once I did that I would slow down again to get my … Read more

14 February 2011 21.1 km on the polar. I did my first half marathon  Well. Another week has gone by. This is how the week transpired for me: Monday 5km intervals Tuesday Half marathon Wednesday Half marathon aftermath Thursday 5km recovery run Friday Rest Saturday Rest Sunday Fartlek run The half marathon was not planned and I … Read more

10 February 2011 One step at a time After my first epic half marathon 2 days ago, I thought the rest and recovery period would be slow and painful. It sure felt like it yesterday and I was ready not to run again for some time. I had read about the danger of not allowing … Read more

9 February 2011 Icing my ankles and feet. So cold. It was more painful than the run. It’s been 24 hours since I ran my half marathon and emotional roller coaster is an understatement. When I finished the run yesterday I knew I had to quickly replenish myself. I lost a total of 1 kg … Read more

8 February 2011 21.1 km on the Polar I did something really silly today. I ran a half marathon personal time trial. It started very innocently. I wanted to run 10km as part of my weekly run. I specifically chose 2 PM to run as I wanted to get used to running in the mid … Read more

7 February 2011 Still smiling… I changed my running routine today and included some sprints for 5 laps of the total 14. The sprints was ran way up high in zone 3 whilst the rest of the run was in the low zone 2 and high zone It really took a lot out of me. … Read more

6 February 2011 I ran in my Vibrams today. Woo hoo. Phew. The last run of the week. This weeks is quite monumental as far as progress is concerned: Tuesday 1 Feb 2011- I did my first cycle/run brick workout in my life. 20km on the bike and 5 km running. Friday 4 Feb 2011- … Read more

5 February 2011 What a great feeling… OK. I’ve gone a bit crazy. When I got home this evening from my afternoon 20km cycling I felt that I had a little bit more energy left so I decided to go for a midnight run. I ran for 10km tonight and feel really great apart form … Read more

4 February 2011 View during my ride. This is near Pullman Hotel I did a 20 km ride around Putrajaya this afternoon. Today was particularly tough as I find myself getting increasingly frustrated at my lack of power during the pedalling. The view was great though and even with all the frustration, it was a … Read more

3 February 2011 Running in the rain Another day on the legs today. Halfway through the week is a 5km tempo run. The last time I did this was on 27 Jan 2011 though for some reason I didn’t record the time for that one. These are the splits from today’s run: 4:28 3:51 4:05 … Read more