Daily Log 23 May 2011 – I must remember to train slow to run faster and endure longer




Now that the high of sunday’s race (the Larian Hari Keputeraan Sultan Azlan Shah 2011 7km run) is over, it’s back to training. Today is meant to be an easy day which means no intense workouts. I ran 7km today at an average of 69% MHR. I was running each lap at about 3:30 (my usual is between 2:30 and 3:00). I haven’t had a workout at this pace for a long time. It used to be the foundation of my running, slow and steady run. For the last 4 weeks I’ve been focussing on intervals and hills to develop speed and power. I think part of the reason for me not being able to go under 60 minutes is because I haven’t been running at this slow pace for awhile. I remember writing a post called Training Tip – Train slower to run faster and endure longer. This is something I neglected in the last 4 weeks and I think I paid for it n sunday’s race.

Read moreDaily Log 23 May 2011 – I must remember to train slow to run faster and endure longer

Daily Log 6 May 2011



I’ve been slowly increasing the intensity and duration of my weekly workouts as part of my effort to transition from the Base Phase into the Build Phase of my triathlon training. The base Phase is all about getting mileage in all the 3 disciplines of swimming, cycling and running and it involved long hours of working out at a slow pace. The Build Phase is all about pace and power which involves lots of speed work such as interval and fartleks. Another way of describing the difference between the 2 is that the I would stick to between 70%-80% (sometimes 85%) MHR for the Base Phase whilst I wold push my heart rate to beyond 85% MHR for the Build Phase.

Read moreDaily Log 6 May 2011

Daily Log 31 March 2011 – Run and swim


Traffic stopping for me during the World Kidney Run 2011


I’ve been feeling lethargic the whole day today. I have several projects coming up in the next few months and have been working hard to ensure success. There’s also been some stress and worries on my mind lately and it has had an impact on my state of mind. When the mind is troubled the body cries out. I wanted to go for a run this morning and for the first time I couldn’t summon the will power to get up. Are all these hours of training catching up with me?
I hope not. My morning resting heart rate has been consistently in the 50 to 53 beats per minute. If I’m suffering from overtraining then one of the first indication is an elevated morning resting heart rate. Overtraining syndrome is a killer and one which needs to be monitored and avoided at all cost. I’ve been going at it pretty hard over the last few weeks and even though I maintain a low to moderate effort (I rarely go beyond 85% Maximal Heart Rate – MHR) I should give my body ample time to rest which admittedly I haven’t.
I’ll write more about overtraining syndrome in a later post.

Another major milestone. I am officially under 100kg


The clothes I wore for both set of photos are the same

Stop. Drop everything. Listen up. Read all about it.

When I started my journey towards triathletism (is there such a word?), I weight in at 120kg (264 lb) and my waist measured at 116 cm (46 inches). I couldn’t run. I struggled to get up the stairs.

I decided to get fit and started to swim, bike and run. The journey has been a long one. There were lots of firsts like:

– my first 5km
my first 10km
– my first personal half-marathon
my first running event – the FT Day 2011 5 km run
– my first bicycle
my first proper swimming lesson
my first full body checkup

Read moreAnother major milestone. I am officially under 100kg

Training Tip – Warming up and down


My running form..

I’ve made a few changes to my workout routine based on some new stuff I’ve been reading. I’ve read a lot of books in the last few months ranging from traithlons to running to cycling. I’m currently reading ‘The Big Book Of Endurance Training and Racing’ by Dr Phillip Maffetone. There’s a lot of good stuff in there and I like the so called ‘unconventional’ ways of training. This book, along with ‘Brain Training for Runners’ by Matt Fitzgerald as well as Dr Nicholas Romanov’s POSE Method philosophy forms a core part of my own training philosophy. It’s a journey of discovery and there’s always something new to learn and try out.

Read moreTraining Tip – Warming up and down

Training Tip – Train slower to run faster and endure longer


My change in running form over 4 months

I had some time to think about saturday’s 7km race in my efforts to learn from it so that I can improve. There were many learnings which I wrote about in the Race Report and I will implement them for my next race, The 5km World Kidney Day Run, this coming sunday. I also wrote in the report about the difficulty I was having with my pace and heart rate. I ran the 7km in 63 minutes which meant that on average I was running at a pace of 9 minutes per km. I checked my Polar Heart Rate Data for that race and it indicated that  my average heart rate was at 87% MHR. My usual pace at running the 5km around the park at home is about 9 minutes per km as well but my Polar would usually indicate an average of about 77% MHR. What does that mean

Read moreTraining Tip – Train slower to run faster and endure longer

Matters of the Heart – Morning Resting Heart Rate (RHR)


Doing my ECG Stress Test

I wrote in an earlier post about Maximum Heart Rate (MHR) which is the absolute maximum beats per minute that your heart can go.

Today I wanted to share what I found out about the other end of MHR which is the RHR.

Logically, we use less energy when we at rest than when we are moving or exercising which therefore means that our dear heart should have to work less. The Morning Resting Heart Rate (RHR) is a great indicator of person’s general level of fitness (not the only one though).

To determined your RHR, take a pulse reading as soon as you wake up in the morning but make sure you don’t move a lot as movement would send your heart rate up. I sometimes sleep with my heart rate monitor so that I can measure my heart rate easily without much physical exertion. Take a watch and count your beats for 15 seconds and multiply by 4 and the results is your RHR. Do this consistently for a few days and you’ll get a pretty good trend of your RHR.

Read moreMatters of the Heart – Morning Resting Heart Rate (RHR)

Did my physical. The odds according to my family medical history is not so good….


On the treadmill during my ECG test…

Well folks. I had my complete medical check today. I went to Prince Court Medical Centre at 730 AM an checked in.

My family medical history is not so good. Some of the more worrying facts are:

1. Maternal grandfather had lung cancer
2. Maternal uncles suffers from severe heart conditions
3. Mother had brain tumour
3. Father had diabetes, hypertension severe heart conditions
4. Sibling has gout and hypertension

The list goes on and on. As I was telling the doctor my family medical history I started to panic as I thought the odds were against me on both sides of the family. Even my personal medical history was colourful. Doctors suspected that I suffered a heart attach nearly 6 years ago and had an angiogram done. That turned out to be a false positive but it was till worrying. Doctors also diagnosed me with mild hypertension with my systolic bp hovering in the high 140s.

On top of that there is a history of obesity on both sides of my family and I was severely obese being 35kg overweight.

Not so good news eh?

Read moreDid my physical. The odds according to my family medical history is not so good….

Executive Health Screening – I’m getting the engine looked at…

> I decided to get a complete and thorough medical check up. It’s long overdue and I should have had it before I started all this madness (fun madness anyway). Prince Court Medical Centre is a relatively newish medical centre in KL and it boasts some of the best equipment in the country. They have a …

Read moreExecutive Health Screening – I’m getting the engine looked at…

Matters of the Heart – Maximum Heart Rate (MHR)


On my night run tonight. 5km at Zone 2 77% MHR
or hard but still able to talk

I talk a lot about Maximum Heart Rate and depend on My Polar FT60 Heart Rate Monitor considerably to monitor my training and physical activity. You can say that it’s the most important training aid I have. A friend of mine pointed out to me that all this tech talk may be lost on people so I decided to write a short note on what I mean. I had written about it an earlier post. This post is a monumental attempt to write down what I know about it. I’m sure there are other better resources out there (and I suggests you find it). You can call this post the first step.

Our heart beats at a certain rate per minute. How fast it beats depends on our general level of fitness as well as the physical activity we are in engaged in at that time. When we talk about Maximum Heart Rate (MHR) it is the absolute maximum rate that our heart beats per minute. It is absolutely crucial that we now what our MHR is so that we can train better. How to find out? You can go to special sports centres who will put you a series of tests to determine your MHR. Me? I just used a general formula:

Read moreMatters of the Heart – Maximum Heart Rate (MHR)