50 min run + Workout

Yesterday I managed to do a 50 min run at an easy pace to get my body used to running long distances. It was a good run and the weather was good also. Afterwards, I did a 25 min workout consisting of stretches, pushups, situps, partial pullups and chest push. It wasn't a tough workout and I think the effect was perfect.

5km run + workout

Yesterday I went for a 5km run + a couple of km to the track and back and a workout. The workout involved stretches, pushups, situps, plank, crunches and leg-raises. This is in preparation for my long run this Sunday and hopefully everything will go well. It will be my longest and I hope to break my record doing this. I plan to take Friday and Saturday off to rest for my run...so hopefully that will pay off.

5km run + 20 min workout

The day before yesterday I went for a 5km run + a 20 min workout comprising of stretches, pushups, situps, crunches, chest pushes on the body weight workout machines outside my house. Those machines are surprisingly effective and I'll be using them more often.

5km run + workout

Today I did a 5km run and a workout involving stretches, pushups, situps and crunches. It was actually longer than 5km because I had to run about 1.5 km to the track each way. However, I'm not going to count that distance and take it only as a warm up. This is good since it allows me to run longer distances without me realizing it. I'm preparing for a 30km run next weekend and hopefully these runs will help me in completing the race on time.

6km run + Workout

On Tuesday I was able to do a 6km run together with a workout involving pushups, crunches, plank and stretches. It felt really good and I think I will do this routine more often.

Short run + 1 hour workout

Today I managed to do a short run with a workout of 1 hour consisting of pushups, squats, crunches, and machine press. This time, I really did a lot in the gym even though I don't like wasting time in the gym too much. However, this was good because I went with friends and the experience was good motivation for my goal. I think I will do this more often due to the motivation benefit that it brings.

20 min run + 20 min workout

Today I did a 20 min run and a 20 min workout with pushups, crunches, shoulder machine and the pull down machine. This is cos I went to the gym today and thought that I might as well do some machines while I am there. I don't intend to continue doing gym machines religiously though as I feel that I get the best results by doing body weight exercises.

30 min run + 15 min workout

Yesterday I managed to do a 30 min run and a 15 min workout afterwards. The workout consisted of stretches, pushups, crunches, leg-raises and glute bridges. I'm going to see if I can do the same combination today.

28 min run + 15 min workout

Yesterday I did a 28 min run and a 15 min workout consisting of stretches, pushups, glute-bridges, exercise wheel, leg-raises and crunches. The run + workout combination is truly amazing. Al though I can't run everyday, I am going to make it a habit to do at least 15 mins workout after every run. Today I decided to take a rest day due to being extraordinarily tired and sleepy. I will rest today and continue workouts again tomorrow.

32 min run + workout

Yesterday I did a 32 min run and a workout which consisted of stretches, pushups, crunches, plank and the exercise wheel. The wheel was again a very difficult exercise and I think I really need to improve my abs with the wheel since it seems that my abs are very weak. In any case, the + workout combination really made me sweat and I think this combination is the best for anyone planning to get ripped. I will try to do this more in the future.

Apologies for not posting: It's a been a busy few weeks

So it's been a busy couple of weeks and I've not been able to work out much at all. However, I did do a 20 min workout today and also ran a 10km run on Wednesday. The run was very good because I beat my best time for a 10km run from 53min 50 secs by 4 mins to complete it in 49 mins 56 secs.

33 mins run

Wow...today was an intense run. 33 mins of pure running. It was really intense and I was really traveling. Actually ran with a friend who was running quite fast. Although he managed to keep it up for 33 mins, I doubt he could have maintained the pace for about an hour. I'm guess we ran about 5 to 6km. Anyway the guy was an inexperienced runner and I let him control the pace. I think that I should take over next time. He was really finding it difficult towards the end mostly because he didn't pace himself well. Anyway he was a good running buddy and I'll try to convince him to join me on a another run in the near future.

Wow...super improvement

Today was great! I ran 10km in 53 mins 50 seconds. With is more than 1 min off my previous best. Anyone who runs long distances will tell you that shaving off even 30 seconds from your previous best when running long distances is a HUGE thing. My previous best was 55mins 12 seconds and I managed to beat that by 1 min 22 seconds. It seems that my training is truly paying off and I think I'm now ready for a half marathon. I'll probably try to run it within the next few months. I hope that I can maintain this stamina and speed until then. Anyway today was good. Here's hoping for more good runs in the future.

10km in 55mins 17sec

Wow...I didn't think I would run another 10k so soon. This time I ran it in 55mins 17 seconds. Which is 5 seconds more than my last 10k one week ago. I'm glad I ran 10km again. This means that I've got a good chance to run the 21km half marathon this year. The 10km is getting easier and I think the half marathon should be within my endurance capability.

In the meantime, I found this great article about how to overcome the excuses to skip running. The article by www.besthealthmag.ca is very good for people who are constantly battling excuses to run. Everyone falls into this category, including myself. I am constantly battling my excuses and this article helps overcome some of them.

33 mins workout

Today I did a 33 mins workout with stretches, pushups, crunches, squats, supermans and leg-lifts. It was much easier than I expected as I had taken a 2 day break to recover from my 10km run. Maybe my body had rebuilt itself during those 2 days and I had more energy to do the workout. However, 2 day breaks are not going to happen again if I can help it; even if I do a 10km run. Hopefully the next run will be longer and I will get more prepared for my 21km run that I wan to do this year.