June 19, 2016

Track your run

One of the biggest problem is how to motivate oneself during intense and monotonous weeks of training or running?

Staying motivated during training is a challenge for beginners and the most experienced runners alike. 

For beginners, plowing through those early, tough runs when you feel slower than everyone around you is a tough proposition. However, even experienced, elite runners have difficulty with staying motivated at times. When the schedule calls for an eighth week at 100 plus miles in single-degree temperatures, or you're toiling for months without budging your personal bests, getting excited about training is like trying to get pumped up for another Monday at the office.

Like any of these runners, I have my fair shared of struggles. Occasionally I win the battle in my mind. Sometimes, I lose. But I realize keeping track of my run helps me to stay focus. To know where am I from my goals....which is why the fitness tracker has been so god damn popular nowadays. 

Anyway, since I don't believe in spending so much on what I believe as basic needs, I do keep track of my run but with an Excel spreadsheet instead.

Here's the link where you can also download the spreadsheet if you are interested. (hopefully it's useful and easy to use for you)

Running Tracker (Excel spreadsheet)

While it's probably not the most convenient way to keep track since you have to key in your run everyday but I do have my Instagram account to follow up on my run records...so it makes the data entry something of a weekly task that could be done in bout 5 minutes. 

If you think it's too troublesome, maybe spending about RM400 on a fitness tracker would be a good move. Because keeping track of your run helps you stay focus when you are astray. No doubt, it won't be able to keep you excited bout your run and training all the time but the ability to see your improvement will help to keep you going when the going gets tough.

So, if you haven't done it yet, then it's time to keep track of your run.

June 15, 2016

Return of the Cuckoo

It has been a while since I spend time listening to any music. I guess I just needed it and this song just come to mind.

I guess subconsciously, we're in tune into certain music.


Anyway, here is the pinyin lyrics of the song:

Ting, lei but duin fu giu ngor

Wat gor, ling jing ngor dik sum ha dor
Joi nan gor
Gong, but chut ngoi mut git gor
Hor wor shun,
Gan gan bai sor
Hon, ya yat wa dou, but shuit
Hoi pa, lin lui lei yat sang yat yuet
Hang mou kuit
Ji, cha gan lei chang yue gwor
Kap gor lei
Tai dor, bor jit

Ling yuen mut yong pou kung lei hor dou lou
Yam yao lei,
Loi hui ji yue joi ngor sum dai yik ngoi mou
Yue yok pung dou
Ta bei ngor hou
Ji mong ting joi yuen chu juk guan ngon hou
Sui but hor chan hou sai sou

Shuit tai dor wa ngor siong shuit
Dan ngor, wan si yiu na hor dou bit
Yam yao ngor
Tin, hung hung hoi fut nang cheuk fu
Ji yiu lei, pak chit, ping shuit


Ling yuen mut yong pou kung lei nang gao, jung lou
Yam yao lei,
Loi hui ji yue joi ngor sum dai yik ngoi mou
Yue yok pung dou
Ta bei ngor hou

Ji mong ting joi yuen chu juk guan ngon hou
Dor mor siong chan hou, sai sou

June 06, 2016

High Intensity Interval Training (HIIT)

I decided to try something different today by going for what some of the experts call “High Intensity Interval training” (HIIT). It’s more like a circuit except that the training are pretty intensive in those circuits. I’ve read some from the internet and decided to model one based on what I could do and what I have.

I am a believer of cardio so running was part of it and I decided to make it the core of the HIIT that I did today.

High Intensity Interval Training (HIIT)

For the benefits of those who are not aware of how HIIT works, here’s a simple example.

The core exercise is the one that one will go to after every interval. In between, there are the sub workouts. Meaning, I start with a core workout then I move to my sub workout 1, then I go back to my core before moving to my sub workout 2 and it continues.

Anyway, here is my HIIT for today

Core workout: Running 2 minutes at about 13km/hour, making it about 400meter each set. (slightly more than that).

For the subworkouts, I’ve done 3 sets for each of these sub workouts and in between each sets, I took a 10 to 20 seconds break.

Sub Workout 1: Seated concentration dumbbell curve
Sub Workout 2: Triceps dumbbell kickstand
Sub Workout 3: Dumbbell Shoulder Press
Sub Workout 4: Dumbbell Bench Press and dumbbell incline fly
Sub Workout 5: Squat 10x

Honestly by the time I finished the workout, I’m half dead. It wasn’t a very long workout with about 30 minutes in total but I felt like I’m done for the day.

I hope you get the idea and create a workout that suits you based on your current physical condition and your goals.


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