Interval training with Dutamas Runners

Event: Interval training with Dutamas Runners
Venue: Dutamas Raya
Date: 09 November 2010
Time: 7.00pm
Distance: 50 minutes of warming up and Interval of 3 x 1km 
Shoe: Saucony Triumph 7


Today run with Dutamas Runners gang... 
As usual, we start with warming up by running about 8km for about 50 mins with my slow turtle speed. 


Learn from Khoo some tips on how to tackle my calf muscle pain when im 1st started to run.. the pain will gone once i have enough warm up... 


I was asked what's your best timing for the 10km? my reply: its 1 hour 1 mins my best time for 10km... it turn out become 5 minutes pace for the 1km interval training. 


1st 1km - 4.53 s 
2nd 1km - 6.07s 
3rd 1km - 6.27s 


Something is wrong with my running timing... People are running faster and faster yet im the opposite way... 


Then were told that i had run too fast in the 1st 1km... and you should use your recent 10km timing and not your best timing. My best timing was achieved 1 year ago. The only 1. 


Now im learnt. Next time i shall perform much better... 


Thank Dutamas Runner gang... 

Training with Dutamas Runners

Event: Hill training with Dutamas Runners
Venue: Dutamas Raya
Date: 03 November 2010
Time: 7.00pm
Distance: 30 minutes of warming up and Interval of 3 x 250 meter uphill 
Shoe: Saucony Triumph 7





Its been quite a long long time i did not done any interval training. Its been too long. So happened i noticed Dutamas Runners group is having their hill interval training posted in their facebook... and without hesitate i decided to join them. 

Photo taken by Yvonne

Photo taken by Yvonne

Er.. wait.. i cant remember where did i got my "Air Asia" running vest! Hmmm... 

Oh yeah.. its was from Borneo Marathon in KK.. where its was my 1st time taking Air Asia flight to KK... weeee.... 

Back to training. 

We started with warm up a slow jog from Dutamas Ria to the junction to Solaris Hartamas. 

Its was a 30 minutes warm up and as usual my calf muscle are in pain... lactic acid were passing by punya pasal! Causing my calf muscle to pain and its warming up...  

after that, we do some stretching.. and soon we start our interval hill training... 

We starting from Changkat View condo, a little bit further up after the main gates and from there we run fast up to hill and stop at Duta Ria condo... its was estimated about 250 meters. 

Its sound 250 meters were simple, but until you really tried to run fast going up hill, its really terrible. My heart rate shd be pushed to maximum and my lung breath at the maximum capacity... 

Its was supposed to do 5 times yet im only managed to do 3 times... next time i shall do much better... 

Its was nice to run with Dutamas runners. 7.00pm to start was just nice for me... 

Everyone are welcome to join Dutamas Runners Facebook Group... and come train with Dutamas Runners, you will benefits from them.