I did the 1Hr LSR to TMall and back. It went quite well. 70 minutes next week. I met many runners. This week I want to drop a Kilo. I also want to start moving faster. I will use fartleks and tempo runs. I will start speedwork (interval runs) after my tempo runs go below 25mins for 5K.
So far so good. Just need to concentrate on proper form, proper stretching, heel-toe walks for shins and leg extensions for my knees/quads and I should be fine.
Meanwhile, Fedor Lost to Fabricio Werdum last weekend, shocking the world. The emperor got locked in a triangle choke. Below is Fabricio ecstatic and Fedor shocked.