Putrajaya Marathon 2010 Feb ... 21 km ...
|Credit : Hooha|
After reading and getting some feedback from various people, I placed a four steps program that help me to prepare for the 21 km run.
The goal of this run is to finish the run. Time is not really my concern in this run.
Step 1: 2 x 15 minutes session
In this step, I'd spend 30 minutes in the morning and another 30 minutes in the evening to condition my muscle to run continously for 15 minutes. The rest 15 minutes in the session is the warm-up and stretching period.
In that 15 minutes run session I started to jog and increase to speed to the level my leg muscle start to feel some pain then I stop, relax and look at how far the distance i could cover. Then I continue the same step until the 15 minutes is over. After that, followed by a breeze walk and warm-up activity.
I keep doing the same activity for about 2 weeks until i got a distance of 2 km within 15 minutes. I did that day and night.... of course there's pain here and there but I did not push myself when I encountered the pain ... when the muscle starts feeling tired I stop running for about a minute or two and then continue to run again after that. So basically, the leg muscle is conditioned slowly for the run and the benefits of it is i didn't injured myself.
Step 2 : 2 x 30 minutes run
|My wife starts to jog|
I repeated the program, now instead of running for 15 minutes, I ran for 30 minutes with the same method in mind.
Running around the Tasik Cempaka .. that was challenging !!!! I was running uphill and down hill. It really kill my leg, especially the knee... but since I've conditioned myself on the first two week, recovery is fast ...
Step 3 : Get a Coach
|This is what Zairin did to me.|
Step 4 : Pray
After 6 weeks of training, I'm feeling better now, I can wake up in the morning without feeling tired. I can last longer hours in the office. It feels fresh .. and I like this feeling ... The night has come and there I am standing among the crowd waiting the horn to blow ... sharp at 8:30 p.m. Putrajaya Night Marathon 10 KM Category runners were released ... so what I did ... pray for the best that I could complete it in one piece ...
|Wee .. at finish line|
The next day, there a few muscle pain here and there but I can still go to office and work fresh ...
At this point ... I said to myself ... a new passion is born ....
|Thanks yalll....for the support.|