MY FITNESS ACTION is that I concentrate more on my interval running and speed walking on the track. Also, I have this one week fitness program that I’ll share with you. Starting on Sunday I do long run 15k. Monday easy run about 8km; then Monday evening temple run 2km warm up maintain 5k at 3:40 pace then cool down go back to 2km. Tuesday morning it depends, sometimes I rest sometimes I do easy; then Tuesday evening I do interval running, this is a fast one, 400m and then you rest for 15 repetitions. Wednesday morning, it depends, sometimes I rest sometimes I do easy for 30 minutes; then for the evening another hard long session, this is not a long run, because long run is 15km this is 12km easy run, for recovery only. Thursday morning another easy for 30 minutes then I’ll do stretching. I always do stretching after all this run; and for the evening I do dynamic drills, dynamic warm ups, like 2 minutes fast, 1 minute slow for about 8 times then cool down. Friday morning and night both easy run, because preparing for a race. If Sunday got no race. Saturday will be my tough session another interval. Basically, I run daily without rest. My rest day is the easy run. “I believe that if you put in more effort and the result will give it back to you, the performance and achievement will be there” So for a week, I roughly run for about 100-110 km. Good things come to those who wait while greater things come to those who work for it.
EATING LIKE A PRO is the main reason why I got my personal best in Police International Marathon. The race started at 7, I wake up at 3:30a.m, then I had four slices of whole wheat bread with cranberry jam for two sets, and then I go back to sleep I wake up at 5:30, I have dried cranberries with me one hour before the run, also I have a supplement from NulivScience. They called it actigen that could help enhance your glycogen recovery, that when you’re running it helps you recover faster and then you can push even further.
MY BIGGEST BREAKTHROUGH SO FAR is I get to represent University Malaysia at ASEAN games in Singapore last July. I got 5th place in 5000m out of 9 runners and 7th place in 1000m out of 11. I didn’t achieve my personal best yet but yeah I am the fastest Malaysian University runner in the track and field, I got 1000m gold in the University level. Currently, I’m the fastest Malaysian University runner, but that doesn’t mean I should stop there, in fact, I’m just getting started.
