training updates

My walk-run yesterday wasn't too bad, I survived 3 rounds (3km) of tasik likas. It was mostly walking than running, and honestly while running I was gasping for air most of the time. Not to mention that stomach ache that I get while running. I wonder why that happened? Not drinking enough water? Eating too much? Eating less? Strenuous exercise? So, today as usual I started doing some research on running again. So fellow runners, this might be informative to you as it is to me:-

As a beginner, you're going to do two things: First, incrementally increase your weekly mileage and long run, which translates into more endurance. You'll need this in order to run for more than 2 hours. Second, you'll do some gradually longer bits of running at faster than your normal pace to build up your stamina and keep you strong over the last third of the race.

The importance of tempo run: But the point is moot if you don't train at the right pace. Run too slowly, and you'll fail to produce excess lactic acid. Run too fast, and lactic acid will build up too quickly, bringing you to fatigue before you've hit the 15 to 20 minutes necessary to gain the desired training effect.

Four Training Universals

You need to have all of these four in your training schedule.

Rest means no running. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you come back refreshed.

Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still burn 100 calories every mile you run, no matter how slow you go.

Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for this one. You'll have time to talk about anything that comes up.

Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency, better running economy, and the psychological toughness that racing demands. Still, you
want to keep it fun.

Information from http://www.runnersworld.com

Thanks to all of your suggestions, now I've compiled a list of running places in kk:-
1) Tasik Likas,1 round is 1km
2) Park near Taman Fortuna, next to Arkib
3) Taman Tun Fuad (can be quite scary if you're jogging alone esp for girls)
4) Tg Aru Beach

Anywhere else?

Do you want to know how much calories you're burning from your work out? Check out this calories burning calculator, I've found out that I only burn 230 calories from 30 minutes of running at 5 miles/hour. To mommies, don't worry, if you're breast feeding, you're burning 350-500 calories per BF session day. How cool is that, now you can go skip the gym :)