Working out with 2 Dumbbells

After hearing training testimonies from other runners in Team Miracle Milers, I'm very convinced that I cannot improve further by just doing my runs outdoors.

I guess it makes good sense that in order for me to run in a constant speed and faster in 10k races, I need to also train my upper body. A good and strong posture will help my running.

Using an analogy of a F1 Car; Jenson Button cannot solely depends on Brawns-Mercedes engine alone. He also need to depend on a good F1 car body: spoilers and wings which creates aerodynamic effect... :-)

That is why proper training to shape my body like an F1 car is necessary to enable me to have that aerodynamic human speed.

Danny Chan, a miracle miler, is one member that i know who set aside weekends for shaping his body to become a F1 car. At least an hour for each workout... I personally notice his improvement and believe in his training method.

So what I did was to youtubed some videos on how to work out with two dumbbells (4kg each):

1. Dumbbell Rotation Exercises




2. Dumbbell Floor Press Exercises




3. Dumbbell Lunge Exercises (killer)




4. Dumbbell Lunge Press (My Fav)




I tried doing all this in 1hour... and Danny, you're right. It's better doing this in front of the TV; to take my mind away from the pain.

Jerebu and Training

Jerebu melanda langit Malaysia,
Salah siapa jika bukan negri Indonesia,
Segala sisa dan sampahnya ditiup bayu,
Menceroboh, menakluk negeri aku.

***

Did a 6km run the other day. I was trying to maintain a 12minutes time for every 2km, but cannot maintain it. It's very difficult.

Only manage to finish 6km in 39min 43sec.


***

Last Thursday, I wanted to try to run without looking at my watch. Just for fun, just curiously wanted to know whether running without knowing the time will push me run faster or not. The argument is, if i don't know the time, I will run faster because my guts will always tell that i'm behind time already. And because of that hunch, I may be pushing harder.

So I did a 10k for this experimental training. Started my stopwatch, put it in my arm-bag, then off i went.

Ran around Bandar Kinrara 2. IT's 2km one loop. did 5 rounds.

After 10km. took out my stopwatch. Paused the time. and looked at it:

1hr 13min 43sec....

I'm slower.

LSD 2km x 5

Location: Bandar Kinrara 2
Date: 4th June 2009
Time: 5:30pm


1st 2km - 15min 30sec

2nd 2km - 14min 12sec

3rd 2km - 15min 54sec

4th 2km - 13min 44sec

5th 2km - 15min 02sec

Total covered 10km (1hr 14min 32sec)

KOMTAR Tower Run 2009

5 Miracle Milers including me took part in this event. For all of us, this will be our first time taking part in a vertical race.

We met infront of Pos Malaysia at 6.15am. We pretty much wasted a lot of time there until 7.15am.

After some warming up and strectching, led by Fitness first instructors, we head for the starting line for the flag / gun off.

This is my first time running with a camera. So, below are some of the moments while running in this KOMTAR tower run in chronological order.

This is the end of my race already. By this stage its all about endurance; We are competing to see who can walk up the longest without stopping.

If you're wondering why i take photos of these numbers, It's the floor level which I stopped for a short break.