25 August 2013


Havent posted for a while.

Not much running since GC half….Straight after holiday, I devised a plan to lose a few kilos in the hope to improve my running. My weight ballooned to 71kg and I was feeling 'meh' with my race performances.

I decided to eat heathly. Changes made were:
  • 1/3 of main meals (out of 14 lunch/dinner weekly) are vegetari
  • More wholegrain (brown rice/bread/pasta). No more white stuffs (white rice/bread) unless eating out
  •  Soy milk instead of cow milk
  •   Smaller meat portions
  •  Drinking natural remedies such as lemon water, apple cider vinegar, green teas

After a month, I’ve dropped my weight by 4kg to roughly 67kg +.

Didn’t run much during the period of weight loss because I was feeling sluggish and lacking of energy.

My weight has now stabilized for 2 weeks and I think I am ready to re-kick start my training again. Hopefully, with increased mileage, I can lose another couple more kgs

Week of 18-24 August

Sun, 6.30am
24km long run incl 2 x 7km tempo
28:48, 4mins rest, 28:40
av pace &HR: 4.07/169, 4.06/177
Tough workout for my current fitness level
Route: home to Gardens by the Bay to Tanjung Rhu and back
Weight: 67.4kg


Tues, 6.30am
Track workout 6 x 800m (total 9km)
2:55, 2:54, 2:57, 2:56, 2:55, 2:49 (200 jog)
HR reached  187 bpm last rep
Good workout, pushed hard in the last 400 (81s)
Weather: 27c, 82% rh (32c real feel)

Wed, 6.30am
9km very easy (av  pace5.40)
Weather: 27c, 88% rh (34c real feel)
Weight: 67.3kg

Thu, 4.pm
7km easy (av  pace 5.18),
On grass

Fri, 6.30am
9km easy (av  pace 5.18), with 4 x 30secs hill reps
Weather: 27c, 86% rh (31c real feel)
Weight: 66.8kg

Sat, 6.30am
25km long run with tempo
4k wu, 2*1k (3.55), 10k MP (4.15), 2*1k (3.55), 6k cd
HR averaged 170 during thr 10k MP
Weather: 27c, 86% rh (31c real feel)
Weight: 67.3kg (post run sub 65 due to dehydration)

1 comment:

Ewen said...

Good to hear from you Sling. Hey, nice going with the weight loss. That's definitely going to help. Look at the proportion of fats to carbs in the diet too. Phil Maffetone advocates more (good) fat and less processed carbs - it'll make a big difference. You'll burn fat more readily in long runs as well as getting down to your racing weight.