For the detail of 'Golden 12', it is a series of 12 weeks training programme, divided into 3 weeks per section. The first section is the starting stage(warm up myself), the second is the strong style stage(training become harder), the third is the maximum stage(never before, never again!) and the final is the relaxing stage(let muscle rest).

In first week of starting stage, (week 5), the longest distance I have run was 7.5km, cumulative distance was 14km. For this week (week 6), second week of starting stage, longest distance has been set to 10km, cumulative distance should be set for 16-18km.

In my nutrition plan, it will be followed the diet of 50% Carbohydrate, 30% of Protein and 20% of Fat. So what is the actual diet? I don't know actually ,,,hA! Let's have the diet that make we happy and healthy is enough, more fruit, sport drink and avoid junk food.

In order to recharge my carbohydrate during race day, I decide to bring a pack of fruit gums with me, so I can eat it to give me extra strength for running. Is it related? Not directly, but I like to eat fruit gums, so I got an excuse to buy more ...hA!

As when I run more, I realize, running is all about your only self. Once you have started it, no others can help you run an inch on your path. It is all yours, it is about facing the wall blocking your way and you climb it and keep running to your goal. So, do whatever you like, do whatever make you happy, and remember, smile at the 19km out of 21km!