Today, W1D2, 5min walk then 1min run/1.5min walk x8 and then 5min cooldown.

Starting to work through ZenLabs' 5k app. Today, W1D1, 5min walk then 1min run/1.5min walk x8 and then cooldown.

Also picked up Zombies Run again, and again, had problem with the app staying up - which was helped by me installing Greenify to keep some unwanted apps frozen.

Haven’t run for a while, so this 3.5k run was a bit heavy going, but being able to hit around 5min/km consistently is good for me

www.strava.com/activitie…

My run today. Combined it with a bit of Ingress playing but 8km in 43min moving time I’m actually happy with.

First time in a while I’ve done a reasonable distance. And 7k in just under 40 mins isn’t too bad, with an average of 5:31/km.

www.strava.com/activitie…

Damn, I am WAY outta shape….

Check out my 3.2 km Run on Strava: www.strava.com/activitie…

健毅 黃 was out running. He tracked 3.33 km in 19m:45s.

app.endomondo.com/workouts/…

Damn…. I’m WAY out of shape. Whilst my pace is okay (I was doing 6min/km during the Royal Parks), I had and still have trouble lasting more than 3km right now. T_T

Back to the grindstone to get my endurance back up. 3kms for the next few days to stabilise my routine.

Ran 3.2k on Christmas Day. Wanted to do more, but just didn’t feel like it….

www.endomondo.com/users/291…

Mind you, ran across this nice looking set of decorations on the way back

健毅 黃 was out running. He tracked 3.53 km in 20m:41s. app.endomondo.com/workouts/…

Returning back to running after a period of being unable to breathe properly due to a cough. Still lingering slightly, but doesn’t now wake me up at 1am for a coughing fit.

Averaged 5:52 min/km so still within my 6min mark. Running with a Spotify Running list at 160bpm. Finding that’s letting me go slow, but not burn out too quickly.

健毅 黃 was out running. He tracked 2.78 km in 15m:06s. app.endomondo.com/workouts/…

Nice short run, just trying to get my form and pace back before increasing distance.

健毅 黃 is out running. So far he has tracked 2.39 km in 17m:27s. app.endomondo.com/workouts/…

Reverting back to the beginning to rebuild my foundation after slacking off on long distances for a while. Today’s run was 10 min walk followed by 1 min/1 min jog/walk intervals then another 5 min walk.

健毅 黃 was out running. He tracked 2.96 km in 22m:53s. app.endomondo.com/workouts/…

健毅 黃 was out running. He tracked 3.61 km in 20m:34s. app.endomondo.com/workouts/…

Wow, I’m super out of shape. Struggling to get even 4k done >_<

Remember my previous post? It’s great seeing this happening - when people don’t care about winning and more about the race and finishing.

I’ve said this before. It’s not about winning (fuck you, Piers Morgan). It’s not about getting first place, or even in the top 10. It’s about participating and completing. I don’t care if it takes me 20 minutes or 20 hours to complete a race. I will be happy to finish. I said this to the guy I helped for a bit in the last few hundred metres at the Royal Parks Half Marathon. “My time doesn’t matter. I’m happy just to finish."

The athlete who captured the essence of the Olympic spirit in a single act of selfless kindness is to be rewarded for her act of sportsmanship.

Source: Nikki Hamblin awarded rare Olympic medal following touching show of sportsmanship 

It isn’t always about winning.

Unless you’re Piers Morgan…

www.youtube.com/watch

Source: Olympic runner helps competitor to her feet after heartbreaking fall

And this isn’t the first time a runner was helped over the finish line. In 1992, Derek Redmond busted his hamstring mid-way and his dad came on to help him over the finish line.

www.youtube.com/watch

It turns out that there's an amazing side effect to joining the ranks of the millions now addicted to Pokémon Go: better health.

Source: It’s true, ‘Pokémon Go’ is becoming a fitness craze

As someone who is a runner, I can confirm this thing is like Ingress – encouraging you to go to new places or making you treat pokestops and gyms as milestones - which is great for interval training. I’m running circles around my local area, stopping by at three different pokestops each loop :)

Currently Level 12 with about 251 pokemon caught, 47 unique ones seen, and 47 active in my bag.

First training for a while (I’ve been seriously slacking :( ) and I gambled against Mother Nature. And lost….

健毅 黃 was out running. He tracked 2.83 km in 17m:00s.

app.endomondo.com/workouts/…

Source: 10 things no one tells women before they run the London Marathon

Surprisingly a couple of these made me laugh.

#5 you’ll get penis envy. Actually, it’s not a good thing - especially if you forget to wear tight pants. Trying to run around the park with your little friend trying his darnedest to distract you is definitely not fun. Funny, yes. Uncomfortable? Damned so.

#6 you will become a running bore - guilty.

#10 you will want to do another one - yes, but not yet. The atmosphere when I ran the RPHM was electric. I want to experience that again, but not yet.

Completed mission “Interval Training” #zombiesrun

6 intervals , 15/60 split with 10 min warmup run. Nice run, but hit wall at 5th interval.

Interestingly, just checked my stats (have to manually connect this workout with my Endomondo training plan) and found that I hit 1km in 05:12 at peak, and 06:58 at lowest

I was out running 3.68 km with #Endomondo #endorphins goo.gl/m0N714

健毅 黃 was out running. He tracked 5.35 km in 33m:11s.

app.endomondo.com/workouts/…

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Still out of practise. This 5k involved me dropping to a walk a few times, and was an early morning run due to me doing lates this week.

健毅 黃 was out running. He tracked 5.48 km in 34m:02s.

app.endomondo.com/workouts/…

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健毅 黃 was out running. He tracked 3.29 km in 22m:42s.

app.endomondo.com/workouts/…

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Had been snowing last night, so a slow careful run today.