I ran another 5k today
managed to finished in 34 min
same time like before
gosh it feels soo good
especially after I contemplating to stop after 3km
but I didn't
I finished it

I feel good
a month ago
it takes me 30 min to do 3k
now I can do it in 18 min

my goal now is to improve my time
to do 5k under 30 min

also I want to increase my running mileage
at least 20km per week
either 4x5k or 3x5k+ 2x3k


and I must to do strength before doing my run
I blame the gym
it started to get packed in the evening too
I am totally uncomfortable to do strength in front of those man

oh I think
I am addicted to running

when I run
it is the only time I feel nothing
it is just my empty mind
and my feet running

and that is why I like running

but even after my daily dose of endorphin
I still plagued by the grief
when I woke up to empty bed
or staring at lonely phone

and even running can't save me
from this horrible feeling

no matter how hard I shut I shut it off
it still there
eating me from the inside

I miss him

Im running 5k now.
my best time currently now at 34 min
Im trying to clock at least 20km per week in my effort to improve my running mileage.

I see some benefit already
although my weight doesn't budge much
but I feel kinda smaller already
managed to fit into some of my old clothes
hah!!

but I still believe in number
I still have around 5 kg to lose in 3 weeks.
can I make it?

let's work for it

it is such a tough run today
i am actually competing with myself

before i sleep
i make resolution to run 5k in the morning

i found my base actually
ease myself then start to increase the pace
then almost halfway there
i start to have war with myself
it is crazy

i am pushing myself
not by running faster
but by asking myself to keep running
and that is the hardest part

i know i am not fatigue
but the desire to stop is sooo great
it almost consume me

but i didnt stop
it was such an emotional feat
when i manage to finished with 34 min
3 min faster than my previous 5k

i am soooo proud of myself

and i know
i can keep winning
againts battle of negative me

and i will always prevail

managed to run for 20 min
at 2.42 km only
tak larat dah
after almost 4 days not running
feel really sluggish

tomorrow is free day
so I can spend time to do double workout in the morning and evening
maybe do some swimming too

i am more anxious about weight gain more than anything

have morning run today
nice one

i feel so much energy

bangun tidur
drink one cup of coffee
then straight ahead to the gym

and managed to run 4.1km within 30 minutes
not so bad

cuma now how to push myself to do 5km run
rasa cam susah sangat
padahal larat je
tp still, mcm nak stop jugak

why is that?

next time need to do weight training first
baru cardio
baru burn more fat

ntah rasa cam gain weight jek nih
3 more weeks
kalau naik jugak
detox diet laa nampaknyaaa

nice run today.
manage to do 4.16km in 31min according to my Nike+
average pace is a 7'16"
yeah im that slow

dalam runner forum suma pace around 4'
bila laa nak capai tuh
skarang aim to do as much km as I can in 30min
sbb mesin kat gum tu xleh setup more than 30min
bongok jek siap Ada limitation
padahal bukan Ada orang pakai tradmill tu.

then buat arm workout
rasanya kena increase load
8lb x rasa hapa dah

pastuh Im on bike for another 15 min

kesimpulannya
very nice workout today
sbb tuh suka pergi gym petang
more time for myself

anyway
berat skang still at 69.8kg
minggu ni xde turun pun :(
blame it on my period
demotivate sgt

I have 5 more week to reach my target
now mmg kena make sure 1kg weight loss per week.
travelling for LI visit sure add some stress
tp at least my hotel got gym and pool.
so bleh buat double workout on travelfree day

kena remind myself
choose right food
and make sure I am eating

baru bleh turun berat

tak pergi jogging pun semalam

hmmppfftt
2 hari x bersenam rasa mcm seminggu je tak gi gym
petang nih boleh pergi laa
kena buat double workout laaa camnih

30 min run nanti
plus bike and strength training

Friday
Run after a day break
Went lil bit late,
Lari dah cantik for 30 min
Sekali betul2 abis bleh plak gym blackout
Trus baliklaaa x smpt cooldown

Arinih x g gym
Sbb g fren wedding in Kota tinggi
Esok rasa nak g jogging outdoor
Bleh try my Nike+

Wooot finally 69.8kg!!!!!!

4 more kg to goal weight.

The deadline is in a month.I need to work harder to lose more.

Nasib baik budak dah abis kelas.more time for myself.

Kena buat double workout nanto

rupa-rupanya im suffering from hip flexor
kalau selalu sangat lari, akan sakit dekat side atau inner thigh
sebab utama = selalu sangat duduk esp kat office
so hip flexor muscle dalam keadaan stretch all the time

went to gym at 830 last nite
and guess what

jumpa en MRB ok!!!

omg! ingatkan dia pergi petang
rerupanya dia datang malam jugak
jodoh sangat

and the sweetest thing is
he helped me with my machine :)

adoi...fitness journal aku nih dah jadi MRB journal plak

anyhooo,
went for a run for 2 km
serious tak larat semalam
balik pun awal
haih, memang serious tak larat

maybe sebab petang tuh makan nasik
so jadi penat

arinih taknak laa makan berat for dinner
rasa lethargic sangat sbb dah lama tak having heavy dinner
tapi kalau tak lapar sangat, laju je lari
usually can finish all 30 minutes on the threadmill

hmmm
harap2 malam nih bleh jumpa en MRB lagi

edited:
dah tau dah kenapa tak larat lari
i have big dinner yesterday
takdelaa big pon, half nasi goreng with ayam
and i ran 2 hrs after dinner

salah tuh
running take away blood from digestion system
so jadi cepat penat sbb takleh nak process glucose(?)
no wonder laaa

usually kalau lari petang,
aku makan buah or just drink choc milk
and i can sustain my running without any lethargic feeling

anyhoo
dah tau pasal nih
no more mistake

dah dua hari tak workout
its okay, hari jumaat dah double workout
rasanyaa kot

esok dah start kerja pekan balik
damn!
kalau balik kerja lambat
takleh laa nak workout petang

skarang rasa selesa kalau workout petang dari malam
1. petang ada En MRB (kadang2 laa..minggu nih dari rabu dia takde..outstation kot)
2.kalau exercise petang, mesti berat turun konsisten every day..even for 100g
3.less people, easier to move around except for some horny makcik yg tak abis2 nak bergesel dalam gym (yuckss)
4. ada En MRB hehs

am hoping boleh turun another kg this weeks
nak period nih susah sket nak turun
harap2 konsisten turun until i reach 65kg

btw
aku baru sedar yang kasut aku beli dari akmal for 150
rerupanya nike+ compatible
waaaahhh ruginya tak tau dari awal2

kalau tau, harus aku dah beli dah nike+ sport kit dari dulu

now i have reason to get the iphone 3gs
baru bleh track running data accurately

weight myself this morning

and I am at 70.0 KG!!!!

OMG!

at the rate im going
im losing 1kg every three days

i dunno what happen
tapi maybe, i increased my consumption lil bit
so...

1 more kg to sony walkman!

bought new tracksuit yesterday
nike fit dry bottom
costs me a bomb

but i rationalized
i havent bought proper tracksuit since i joined the gym
so parted laa with my money

tapi
memang worth the money seluar itu
sedaaaappp seeehh

mcm berlari tak pakai seluar
it is that comfy
it is not too tight sampai kacau flow
tapi tak labuh jugak
yg penting
sangat ringan sampai tak rasa apa2

mmg berbaloi

lamanyaa tak nampak my running buddy (MRB)
lalu depan rumah pun tak nampak keta
outstation kaah??

hey mr MRB
come home quick
my workout seems sooo dull without you !

1.3 kg for sony walkman
weekend nih nak detox laaaa

70.7 kg!!!

come on 69!
show urself quickly

three weeks ago

weight 72.9
waist 31.5
bust 31
hip 43
thigh 23
arm 12

today

weight 70.7
waist 30
bust 29
hip 41
thigh 21.5
arm 12

am proud
and gonna work harder

gonna get back my 28 inch waist
and fit into my old jeans

5 more kg till target
and I have 6 more weeks to go

boleh boleh!!!