Day 9 of 28 days of MRO.
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Here's a stretch that I always do to ease the strain around my foot near the ankle (front side) after a long run. I normally just massage and do a lot of foot folding in a seated position before decided to do it this way just to press the targeted area. And it helps.
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I also get cramps doing this (before) when my blood is not flowing properly (usually when it strains).
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I just found out from @thestretchtherapist post that this strengthens the foot and ankle too 🤭 thanks for the info ❤️. Didn't know that it's beneficial in that way. Guess I'll be doing this more often, not only when my foot needs the stretch 😂.
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Please excuse my left finger and the dirty mat. Need to clean the dusty balcony soon.
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Bonus clip of Yoomiao 😸 she was checking on me again 😅
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Not a pro but this works for me, just sharing 🤗
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#day9of28days #stretching #sportiliciousmalaysia #scottrunning #staysafe #stayathome #anklestrengthening #ashbenimble #fitness #runnersproblems #cats #catsofinstagram #catlover #extendedMRO #workout
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This weekend is my first 40km this year from Timpangoh Sugud to Terian to Buayan and back with @pametaj @kit_1990 and Nikki. Return trip from junction roughly 10km? Thankfully I followed my guts and saw @pametaj and @kit_1990 footprints 👣. My first time to SK Terian, Penampang.
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Took me almost 2 hours entering and coming out of Terian, it could be earlier but I was looking for filtered water 😂
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Today's run is powered by @univedsports elite gel in Berry Blast and elite drink mix in Wild Watermelon. First time try the drink mix, a bit hard to fill it in my soft flask but taste nice. I still prefer eating gel coz it's more convenient.
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Continuing to Buayan was painful 😂 I almost gave up.
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📍 SK Terian, Penampang
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#skterian #penampang #iatehillsforbreakfast #timpangohsugud #djiosmoaction #djimalaysia #ashbenimble #gotheextramile #kkcity #univedsports #hellosabahmy #aonijie #altrarunning #instarunner #sabahanrunners #strava #running #endurancerunner #trailrunning #sabahtrail @ Terian, Sabah, Malaysia
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Wednesday Track & Field (WTF 😂).
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1km warm up (I did 800m 🙈) + drills
Coach said 70% effort (so I targeted at 6mins pace/km and increase or reduce by 30 sec depending on distance 😁. He said easy, so am doing easy 🤣. And slow jog for RI but my legs can't lift at 3rd set, end up walking for the rest of the RI 😌
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300m with 100m RI x3
200m with 100m RI x4
300m with 100m RI x3
200m with 100m RI x4
400m with 2 mins RI x3 (skipped 2 mins last RI)
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Cool down 400m (skipped 🙈)
Stretching paling nyaman, deep stretch jualah se buat.
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What a turn out today. Fun fun. Covered 7km++ today which is better than my usual weekdays run. Thanks coach Tokok.
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📍Stadium Likas
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