What i talk when i talk about …

running or sport? or else? :p  – quote dari bukunya Haruki Murakami
I picked up running as my regular exercise since late 2011 early 2012

Well, up till now, i’ve never been a faster runner 😀
My pace stayed the same 8-9 mins per km. I know theories to run faster, you have to combine between tempo run, interval, yasso, etc. Or you may read it here the difference.  Yet, i never took seriously :))

Did one of those type of training suka suka gw.
Anyway, as I told previously, before my Olympic Distance triathlon race, I (we) was (were) supervised by Akbar Nasution.

Twice a week

Wednesday for endurance

At the end of session (after warming up and several drill), he usually asked us to do long swim

2x 20m

4×20 m

6x20m

..

…

10x 20 m by timing, say… every 55 seconds per  cycle
Jadi 2×20 m within 50 detik, 4x20m within 100 detik etc

Jujurly gw agak lupa berapa waktu yang di set coach. Kalo kita mgga berhasil menyelesaikan di satu loop tersebut, disuruh berhenti saja sampe cycle berikutnya.

Jadi kalo ternyata pas 4x20m selama 100 detik itu gagal, pas di 3 kalinya kita disuruh berhenti.

Selama ini gw selalu berhasil menyelesaikan setiap loop #bangga :))

And Saturday is the tough one! We did interval
1 x 20 slow speed, slow on the way back

1 x 20m faster speed, slow on the way back

1 x 20m fastest speed, slow on the way back

REPEAT 3-4 times

Or
1 x 20m fast, slow on the way back 1 x 20m

2 x 20m fast, slow on the way back 1x 20 m

3 x 20 m fast, slow on the way back 1x 20m

Ini sih… Mau muntahhhh :))

But anyway,

Result : my swim ability improves

Selama puasa gw ngga renang sih.. Anyway, akhirnya gw nerapin hal yang sama buat lari 🙂 Kombinasi.

lari gw biasanya suka-suka aja…5km santai….7km santai… up to 21km…santeeeee…..

Since kalo puasa gini Olah Raga  paling mungkin ya lari abis taraweh. Sepeda takut malam malam. Berenang kolam udah pada tutup abis taraweh :D.

Ini gw lakukan justru pas Half Marathon  race gw ke enam (read: 6th!)  di SauRun di Ancol weekend lalu.

Well, ternyata ngga negative split banget. Hahahah

 Di km 11 gw ketinggalan sama Maya, si coach ala-ala. Recap SauRun nanti yaaa.
But at the end, gw enjoy banged sama race kemarin walaupun ngga ada dapat Personal Best. Ngga capek besoknya. Bahkan gw bisa menyusul beberapa pelari yang sudah mulai lelah.

Lalu gw lakukan pas lari easy 7km kemarin hari Senin.

Ini  manfaat Negative Split menurut teori. Last km memang lama lagi/slow lagi karena cooling down (ceritanya)

Currently, i’m preparing next big race. Based on the training plan (ada di Instagram gw) that I chose, I have to combine Easy run, hilly run, negative split, and even interval.

Semoga PB !!