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Refer to http://youareinmydream.blogspot.com/2010/10/96-progress-run.html for a splendid previous record.Exercise Report/Summary
Day: Sunday
Date: 14th November 2010
Time: 0935 hours
Weather: Sunny and breezy
Temperature: n/a
Terrain: Tarred road and pavement grass ground
Location: Nilai
Traffic: Slightly regular
Start: Same to Run 1
Course: n/a
Finish: n/a
Start time: 0945 hours
Finish time: ~1010 hours
Distance*: 2.9 km
Time*: 19.17.56 mins
Average speed*: 9.1 km/h
Maximum speed*: 19.5 km/h
[*recorded by my phone Fitness application]
Remarks:
1. Weather was exceptionally fine.
2. Sunny weather is great but the heat seemed to drain energy fast and the glare of the morning sun is unbearable at times.
3. Cool and breezy wind blowing helps a lot in cooling.
4. Water bottle is brought along this time. Hydration became convenient and regular.
5. Pre-exercise diet: Banana and biscuits
6. Post-exercise diet: Banana, soya milk and cork flakes cereal
Comments:
I am very disappointed and upset with this latest performance. I would rather not record this at all but that's not the point anymore for progress checks. This would serve me as a reminder and a history of a bad result. I could not even last until at least the distance covered in the previous run. I stopped at the time the time record was taken and then I attempted to continue but to no avail. I stopped again just after 2 minutes.
I was prepared. To improve on my performance as I brought with me a bottle of water. I think, it became a burden to hold it through out the course. I believe I ran out of phase and totally lost my rhythm in the energy consumption and breathing right after I was juggling running and drinking at the same time. Basically, I lost coordination with my steps and breathing when I shifted my attention to opening the bottle cap. The first time was not so bad. I think the second attempt to drink when I was already gasping for more air made me stop for a few seconds to drink and swallow.
After that, I just felt like I lost a lot of energy. The feeling of lazy legs surfaced. Eyes went into sleepy mode. I lost my concentration too. I kept thinking, how am I going to make it this time? I could not even hit 5km, let alone 10km.
I list down here the possible causes which I think are the reasons why I could not perform:
1. Serious lack of sleep
2. Heavy gym work out the day before
3. Heat from the sunny weather
4. Lack of regular training
5. Holding a bottle of water - which added weight and removed the freedom of movement of my arms
6. Had been recently working out on creatine supplement
No.1 factor is a serious detriment. I admit on that that I practically didn't sleep proper hours in the few nights before the run. Rather, I didn't sleep during the nights all only 2-4 hours of naps in the day. This involves time and work management.
The gym workout which I did the day before was a little over the regular repetitions and resistances. I pushed harder than before especially a lot on the quadriceps and hamstrings exercises. I reckon I have not recovered at all after such strenuous activity. I am not quite sure if I have actually converted an pro-endurance regime to strength-building. Plus the creatine-based supplement for muscle building.
Not sure though if that poses any difference in this small scale of training.
The weather is not really hot. It's just clear sky in the morning. Would not blame the heat generally though. It's rather breezy. I feel it's the combination of lack of sleep and the glare of the sun which made me feeling drowsy and lazy.
Holding the bottle. You tell me. The splashing of the water. The centrifugal force acting on the water. The grip on the bottle. It's a 600ml bottle. I actually left it at one spot when I felt that I could not continue anymore holding it for long period. And then when I made a turn-back I recollected it. That was already after I gave up.
Then I had to walk back home which took me almost 1 hour.
Upset.
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