Reflections on the Grind

thoughts on training and life of an introvert

Archive for February 2012

Half way through

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In the third of my five-week 10k training. Basically half way into this speed-intensive training, I’m still coming up short on my hard sessions. 4 min/km pace seems way too fast to hold on for 40 min. But I’m not giving up. There’s still time. Perhaps I need to get outside to get my groove back. The last time I ran off the treadmill was over 2 weeks ago. Sounds a bit sad!

Still experimenting with my body nutrition-wise. I used to eat anything. Now, as I’m getting older, I’m more mindful of what I put in my body. My staple carb source has changed from white rice to fruits and vegetables, and sometimes potatoes. So, I’ve been spending more time in the kitchen recently to accommodate this new approach to food.

Interesting 8.4 km race in Bangkok on 26 Feb (this Sunday). Still looking for more info about it.

Finally, a brochure of Nida 10.5 km race on 11 Mar.

In past couple years, doctors see my total cholesterol (TC) number (> 260) and keep telling me to exercise more and watch my diet. Research shows that there is no link between high cholesterol and heart disease [UCLA]. This recent study in Japan shows that total cholesterol/HDL-cholesterol ratio is a better predictor of coronary heart disease than TC. Although I have good HDL-C number, doctors seem to think that TC being over 200 indicates trouble. I think they just want to sell their statins.


Written by Rop

February 22, 2012 at 1:51 pm

Posted in health, running


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Another race pops up on 11 Mar: Thai-Japan mini (11 km), at National Stadium. Compared to NIDA mini (10 km), this one requires a longer drive and costs slightly more. But the organizer seems well prepared, with a functioning website and essential information. NIDA doesn’t have much regarding the race details so far. Still undecided, but I will definite do one of them. Four weeks to go.

Currently experimenting with a new training program (low volume, high intensity) and diet (low carb, high fat and protein) at the same time. My weekly mileage has dropped by about 50%. There were three hard workouts last week, all in which I came up short. Will keep working hard in the remaining weeks and see how it goes. Sometimes life is just about figuring out what works.

Over the weekend there were some great racing action. Lagat’s 5000m run was good stuff.

Saturday dinner:

Written by Rop

February 13, 2012 at 4:27 pm

Posted in health, running

Shorter and faster

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Currently my typical day (weekday) goes like this:

  • 6.5 hr sleeping (10pm-4:30am)
  • 1.5 hr running and cleaning up
  • 11 hr working (8) and commuting (3)
  • 2 hr eating and preparing food
  • 3 hr web browsing, videogaming, and other errands

On the weekends, I sleep a bit more and do zero work. I would like to get in more sleep during the week, as my energy is low in the afternoon. Wish we practice siestas in Thailand.

Now I am targetting a 10K (Nida mini) in March. A city route not too far from the house (~12 km drive). Going to train and rest properly for it. Will try different approach compared to what I’ve been doing. Instead of a routine 1 hour run each day, I’ll be doing shorter, but faster stuff. Just to experiment. Five-week preparation started Monday. The interval session was super tough, as my body was not used to it.

Sub 40 min 10k is not easy. Perhaps the hardest of my four goals. Another possible obstacle is what might be an injury. Left foot hurts a little bit underneath, with symptoms pointing to plantar fasciitis. Right now there is no real problem, but I have to be cautious. It’s more pronounced when I first wake up and less so once I start running.

Been doing more cooking at home recently. Learning simple dishes from blogs and youtube. Made sauteed pork liver with onion/garlic tonight. Good to cook my own food. Continuing to limit carbs, especially sugar. But Nan just baked yummy oatmeal cookies over the weekend. They are so good and hard to resist. They will help fuel and refuel me for the hard workouts.

Written by Rop

February 8, 2012 at 5:31 am

Posted in health, running

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