3:19๐โโ๏ธโก๏ธ KLSCM 2023
Alhamdulillah thanks for all the wishes. Not expecting to do sub 3:20. Initial target was sub 3:30. After halfway body felt better, try to push harder. Okay kita off season dlu but runstreak still onzzz
Sorry bro, definisi diet ialah makan secara seimbang. Means ckup sume nutrisi(carbs,protein,fats,fibre,mineral,vitamins). Kalau nk crash diet mmg boleh turun berat badan dgn cepat, but for the long term xbagus. Badan kita akan adapt dgn low calories intake.
Okay guys. This is very important reminder to all sports enthusiasts. Know your body well, if ur not feeling well donโt overpush urself. Lately there are a few cases of cardiac arest among sports people. This is not a joke.
@twtmarathon
@twtjogging
Our metabolism akan turun, senang naik berat bdn, cepat letih,etc. Nak makan fast food, somethings sweet xsalah sbb kita sume manusia. Yg penting xlebih. Enjoy the food relationshipโบ๏ธ
In the end of the day:
Moderation is the key. If u xambik gula, your body will be in starvation mode.Awal2 ok but too prolonged on this starvation mode our body will undergo proteolysis which break down our own muscle tissue to produce glucose.Muscle mass kurg coz low metabolism
Hadkan Pengambilan Gula (Mitos vs Fakta)
Gula sememangnya sinonim dengan makanan dan minuman di negara kita. Gula mengandungi kalori sebagai sumber tenaga harian. Walau bagaimanapun, pengambilannya secara berlebihan akan memudaratkan kesihatan.
Me: Ma, Danial nak pi lari jap ea
Mama: Ha cepat skit pkol 8 nk gerak Kuantan ade wedding. Nnti takut jam.
Me: Okay๐โโ๏ธ
Itโs such a bless that u have a family that supports ur hobbies ๐ซถ
Glycemic index utk nasi putih ialah tinggi. Paras gula dalam darah akan cepat naik lepas makan nasi. Thatโs why it will cause insulin spike. Bile insulin tinggi, gula dlm darah jadi rendah balik dgn cepat. Itu yg buat kita cepat lapar balik.
Peliknya aku ni.
Kalau sahur roti, biskut & air panas boleh tahan tak kelaparan.
Tapi bila makan berat, belum pukul 12 dah kelaparan. Apoo bondoo repp?
Itโs a wrap guysss ๐ฅณ๐
365/365 Runstreak 2022๐โโ๏ธโก๏ธ
Alhamdulillah i canโt done this thing without my family and friends support. Thank you again๐ซถ n Happy Long weekend
@twtjogging
@Twt_Jogging
Whatโs motivates u to run everyday?
Me:My dad n some neighbours (pakcik2 cina) hari2 jalan/brisk walk.
Then,i realise that why old people can do exercise while us still young n be a couch potato.U doesnโt need to be fast,as long as u go, put ur other feet infront of the other.
Day 590 Runstreak ๐โโ๏ธโก๏ธ
Score Marathon 21km (1:30)
Fell off 100m after flag off. Just face the pain throughout the race. Stop at 6km bcs of the shooting pain and continue the race steady pace. Next โก๏ธ 1:28 In Sya Allah. Btw Itโs a good race . Congrats everyone
Cybercity Half Marathon โ
With just recover from my flu, i try not too push my body too hard in this race.Alhamdulillah no injuries no cramps. Next??๐
These are the muscles that are use during running๐โโ๏ธ. Mostly it involves lower body part but our core which is rectus abdominis(six pack) also play vital role in running. Donโt forget to strengthen ur core guys๐ช๐ฝโบ๏ธ
Day 645 Runstreak ๐โโ๏ธโก๏ธ
Alhamdulillah itโs a PB for my 5km
Nearly 2years to shave this 30s from my last Pb on 2021. Keep grindingโ๏ธ
1:29 Twincity Half Marathon 2022
1:32 Selangor Bypass HM 2022
Hilly route, sgt kejam ye๐คฃ. Nak pickup balik time downhill takut lutut kiokk. But all in all, great event. Alhamdulillah last mins dpt larikn bib kwn.
Chondromalacia patella a.k.a Runners knee. A good running form with a bit strength training of lower body muscle(quads, hamstring) can avoid this pain. In Sya Allah Happy running, free injury๐ช๐ฝ๐โโ๏ธ
Misi 30km failed, hujan + jln licin. KM3 terjatuh depan jubin POJ๐ฉ. So kita slow2 run smpai 23.5km kita stop. Luka pedih+ peluh xleh tahan. Alhamdulillah setiap yg berlaku pasti ade hikmahnye. Safety first runners ๐๐ป๐โโ๏ธ. Avoid jln licin, try lari kt atas tarmac instead of tiles.
Congrats champ PB 42km
Unplanned 42km on CNY
Maaf mmpu pacer separuh je. Lupa pulak nk bawak gel sume๐ฅฒ. Next KLSCM kasi sub 3:30 jomm๐๐โโ๏ธ
Alhamdulillah morning long ๐โโ๏ธ run pusing2 kl. Byk jgk kete pagi2 area kl ni๐. Terserampak byk runners ๐๐ป. Kita LSD jela(Lari srg diri๐). Hows your weekend guys.
Day 847 Runstreak ๐โโ๏ธโก๏ธ
Twincity Marathon 2024
The plan was break my pb sub 1:26 but my body just recovered from viral fever last few days. In sya Allah we will try next time.
Keep grinding โ๏ธ
Selamat Hari Raya Runners๐
Track or road?
Track: More to speed n fast play.Flat course but easy to get bored๐
Road: More to endurance but speed also important.Interesting course,rolling hills,nice scenery but sometimes must look up the traffic n dogs.
For me both have its pros and cons. Enjoy ur running๐โโ๏ธ
Geramm je ngn sorg couple ni time run tdi. Dah la menghalang jln org nk lari pastu boleh pulak main tolak2 ngn awek die. Nasib aq xterlanggar๐ค. Time second loop terserempak ngn 5km runners puas nk elak2. Dgn Marshall pun xde.
Fit Malaysia KL โ. Nasibla bib free
Morning run at Janda Baik. Dikelilingi byk hutan/pokok, cuaca pagi ni fresh . Last 2km jumpa my mom n dad baru lepas jog 5km ๐โโ๏ธ. Bercuti2 jgk jgn lupa utk berlari๐๐ป. Lepas lari kita recovery rendam sungai
2 more days till January Battle! ๐
๐ฅDecember Battle ๐ฅ- leaderboard ranking
@Dxnixlrun
371.42 km
Zul Fahmee 305.53 km
@mohdamirfarhan
276.22 km
@f4izyasin
261.19 km
@rikikayrie
253.96 km
Ray WKWM 251.76 km
@kunazif
240.54 km
Mohd Fahmi 240.04 km
syafiq zaharin 235.62 km
Kita kasi throwback skit KLSCM 2019.
Water station mmg byk every 2km, organizer tiptop, yg paling penting ramai supporters๐ฅ๐๐ป. Race game mmg fast, ramai runner2 padu. Alhamdulillah i enjoyed it.
Credits to all photographers๐ธ
#klscm
#halfmarathon
Tgh2 lari tdi kt durian daun, pastu ade srg pakcik ni die follow pace aq dri blkg.Pastu aq tanya die acik keje ape?Die ckp die keje askar bhgian payung terjun & umur die 37 thn. Dlm hati aq ckp patut la fit semacam,muka relax je pace 4.50min/km aq je yg nk termuntah๐คฃ.
@myrarosleenn
lagi satu when ure in low calories, ur body metabolism will be slower down, in order to function. Mmg boleh kurus dgn cepat tpi for the long term nnti naik balik bcs too restrict with the diet and u tend to binge eat .
Tb Saucony Run last year. Mmg buat keje giler sbb xpernah lari lebih dri half marathon mase tu ๐. Alhamdulillah finish seterong 30km๐ช๐ฝ๐โโ๏ธ๐. Credits to photographers that took this photoโจAwesome pics
Running cause increase in endorphins secretion a.k.a Happy ๐hormone. Itโs proven that can lowering stress hormone level(cortisol) and improves our mood. So, keep running and enjoy the run๐โโ๏ธ. Alhamdulillah 61mins before maghrib.
@twtmarathon
@Twt_Jogging
Sleep only 3hrs yesterday, low appetite. Todays 30k โก๏ธ25k. First 15km felt okay on MRP. Stop for a while for subuh prayer and water break. At km 20, my stomach start pukes. Just finish last easy 5km
Evening run with a few conversation with the apartment guard:
Guard: Dik, dh bpe round pusing?
Then, aq jwb โsaya baru satu pusingan cyberjaya bang ๐ , tpi 15km๐คฃ๐โโ๏ธ.โ
#BeatYesterday
#garmin
Die xde istilah malam/ masa yang bahaya utk bersenam. Yang penting tahu kemampuan diri sendiri. Donโt overpush urself. Just light/moderate exercise 3-4 times per week dh ckup๐๐ป.
Day 728 Runstreak ๐โโ๏ธโก๏ธ
Alhamdulillah, Thank you
@nakedspiritrun
for the opportunity to represent the team. Im sorry not able to perform my best, just recovered from hamstring injury. Alhamdulillah all went smoothly. In Sya Allah i will comeback stronger next year
Lesgo 600km ๐ช๐ฝ๐โโ๏ธ
Harap tercapai la target tu, minggu ni agak busy study week but try to selit some running sessions for the team
@nakedspiritrun
Bangun lewat, xdpt join TT ngn imam2 sume ๐ next time In Sya Allah. My right glutes felt better this morning alhamdulillah, slow2 kita LSD jela. Xleh laju2, kete byk KL ni๐คฃ. Stay safe stay healthy๐ช๐ฝ keep running๐โโ๏ธ
Amacam SPM?? Chill2 saje In Sya Allah rezeki itu ade๐
29 Syawal 1442 H Pm sessionโ
Ptg ni layan hill strength skit n pusing kwsn kejiranan๐๐ป. Social distancing n patuh SOP.
@twtjogging
@Twt_Jogging
Solat itu tiang agama. Jom kita berjemaah di masjid berdekatan. In Sya Allah ade keberkatannya. Alhamdulillah 65mins steady run๐โโ๏ธ
@Twt_Jogging
Release stress jap lepas exam with some run ๐โโ๏ธunder the rain ๐ง
Alhamdulillah REBM MC exam went well. 2 Papers to go๐ช๐ฝ
@twtjogging
@Twt_Jogging
@bagiruanghq