28 mins run + Workout

Wasn't planning on the run today; but it just happened. So I ran for 28mins and then did a workout of push ups, crunches and stretches. I guess a few more weeks of this and I should start seeing some results. As of today, no results in terms of being ripped; but my fitness level has definitely gone up.

40min run

Yesterday was a day for cardio. After finally getting the energy, I managed to do a 40 min run. It's easier to run for 40 mins on the road than on the track. I guess it's because the track gets boring after a while. I have made a note of the distance (can't measure it though) and plan to do the 40 min run in less than 40 mins the next time round.

45mins of Workout

Today, I decided to focus on just working out with no cardio. I was able to complete 45 mins of pushups, situps, crunches, planks and a variety of stretches. I will have to increase the intensity and add some weights in order to improve my strength. As of today my core strength is still too low; so this is an area for improvement.

5km in 32 mins and Badminton

Wednesday was a day for cardio. So I decided to go for a run in order to train my calf muscles for longer runs using proper technique. Managed to run 5km in 32 mins...it's slow, but I used the proper technique - which is good. Looking to improve on that time.


On Thursday, I played badminton for 1 hour. It was intense, and I worked up a good sweat.

10km in 1hr 1min

Yesterday was the Passion run 10km race. I assume about 10,000 people took part; but official numbers are not out yet. Normally I can run 10km in under 55 mins. My last timing was 51mins. But a few weeks back, I found out that I was not running with the correct technique. Beginners usually make the mistake of running as they were walking...i.e not running on the balls of their feet (front half of the feet). If you don't run on the balls of your feet, the force on impact will transfer to your bone...causing spinal, knee and ankle injuries in the future. The correct technique is to run on the balls of your feet and let the force transfer to your calf muscles. And since I haven't run this way ever, I was still getting used to it...and my calf muscles were not developed enough for 10km runs. This slowed me down to just above the 1 hr mark. I am happy that I was able to make it at 1hr 1min though with just a few weeks on the new technique. I'm sure I will be able to break the 50min barrier after some more practice with my new running technique. Will post my official timing as soon as they are out.

EDIT: The official times are out...and my watch time was almost a perfect match to the official times. The official time is 1hr 0 mins 52 sec.

Been working out mostly, but forgot to post...

So I've been working out....but forgot to update the blog. So just a quick update.

Yesterday: Ran for 25 mins and did situps, pushups, squats and some other exercises for about 30 mins.

I've changed my running style to that of professional runners. Learnt that landing on your heels will cause knee, ankle and spinal injury in the future and that professional runners run on the balls of their feet (front half of their feet) while using their heels only for a fraction of the step. This effectively mean that the force transfers to your calf muscle rather than your bone. So if you haven't run this way before, your calf muscle is going to hurt like crazy after the first run. First time I tried this technique, I couldn't run for 5 days due to the resulting pain. Now that my calf muscles are accustomed, the runs are getting easier.

Today: 40 mins of pushups, situps, squats, the plank, stretches etc... Going to continue with the plan I mentioned in my first post as it seems to be working well.

Will update more often in the future.