Today mark the day of my first road bike....
Gotta myself a SCOTT speedster S20 from Cyclecraft after weeks of sourcing...
After learning on how to swim in front crawl technique, my next objective will be learning on how to bike. Hopefully, in time for Singapore Ironman 70.3 ...
Tuesday, December 30, 2008
Friday, December 26, 2008
Swimming .......
Haven't been running after the Singapore marathon as i was trying to recover from my ITBs problem. It was a blessing in disguise as i take this opportunity to improve my swimming technique. In order to qualify for the Singapore Biathlon, i had been doing intensive front crawl training. Finally, after 3 months of learning and practicing, i managed to swim 1.5 km under 40 mins. And i did my longest swim in my swimming history today by swimming continuously for 3 km. These achievements have rekindle my hope of completing an Ironman event in the coming future. Now is the time to source for a Bike......
Monday, December 22, 2008
Singapore Biathlon
Finally after weeks of learning to swim in Front crawl techniques, i managed to swim for 30 laps continuously. Will be going for the swimming trials as required by the organizers, which is to able to swim 1.5 km under 40 minutes.
Event : Singapore Biathlon 2009 (1.5km Swim • 10km Run)
Date/Time : 7 March 09 ; 7.00am •
Venue : East Coast Park (near Car Park F2)
Swimming and Running routes
Requirement : Swim Trials
In order to ascertain the swimming proficiency and confidence level in doing long-distance swim, participants are required to participate in a swim trial.
All first-time participants must participate in a swim trial within 14 days of registration. It is ok if you fail the first try as it will serve as a gauge on your current physical standard. You may book for another swim trial date within two weeks as well.
Qualifying Time
Participant should be able to swim 30 laps of 50 metres under 40 minutes.
Race Categories
Men's Open 15 years and above (as of 7 March 2009)
Women's Open 15 years and above (as of 7 March 2009)
Men's Veteran 40 years and above (as of 7 March 2009)
Women's Veteran 40 years and above (as of 7 March 2009)
Team Challenge Team of 2 from the same company/organization
SAF Invitation Team of 5 (pls refer to below for details)
Registration Fee
SAFRA Member Public Team Challenge (Team of 2)
Normal Rate(24 Nov 08 to 31 Dec 08)
$46 $52 $110
Final Rate(1 Jan 09 to 31 Jan 09)
$54 $60 $130
Closing date for registration: Sun, 31 Jan 09
Registration fees are non-transferable and non-refundable. The Organising Committee reserves the right to close registration earlier should participation reaches the capacity before the said closing date.
Click here for more details.
Event : Singapore Biathlon 2009 (1.5km Swim • 10km Run)
Date/Time : 7 March 09 ; 7.00am •
Venue : East Coast Park (near Car Park F2)
Swimming and Running routesRequirement : Swim Trials
In order to ascertain the swimming proficiency and confidence level in doing long-distance swim, participants are required to participate in a swim trial.
All first-time participants must participate in a swim trial within 14 days of registration. It is ok if you fail the first try as it will serve as a gauge on your current physical standard. You may book for another swim trial date within two weeks as well.
Qualifying Time
Participant should be able to swim 30 laps of 50 metres under 40 minutes.
Race Categories
Men's Open 15 years and above (as of 7 March 2009)
Women's Open 15 years and above (as of 7 March 2009)
Men's Veteran 40 years and above (as of 7 March 2009)
Women's Veteran 40 years and above (as of 7 March 2009)
Team Challenge Team of 2 from the same company/organization
SAF Invitation Team of 5 (pls refer to below for details)
Registration Fee
SAFRA Member Public Team Challenge (Team of 2)
Normal Rate(24 Nov 08 to 31 Dec 08)
$46 $52 $110
Final Rate(1 Jan 09 to 31 Jan 09)
$54 $60 $130
Closing date for registration: Sun, 31 Jan 09
Registration fees are non-transferable and non-refundable. The Organising Committee reserves the right to close registration earlier should participation reaches the capacity before the said closing date.
Click here for more details.
Sunday, December 21, 2008
Is Runners more prone to leg injuries than triathletes?
An interesting article on triathletes and runners:
Straits times articles - 201208
Runners more prone to leg injuries than triathletes
By Lee Hui Chieh
LONG-DISTANCE runners are three times more likely than triathletes - who run, swim and cycle to injure their legs, a study here has found.
This is probably because long-distance runners focus on pounding the pavement and chalk up much more "mileage" each week than triathletes, said the Study's author, Dr Kevin Lee.
The news comes as an increasing number of Singaporeans take up long-distance running. For example, this year's Singapore Marathon saw a record 50,000 participants, up from 40,000 last year. Of the 50,000, more than 15,000 ran the full 42km distance.
The study also found that those who ran more than lO km weekly were almost twice as likely to suffer leg injuries than those who ran shorter distances.
It did not matter how long the runner spent warming up, how often he ran, or how many years he had been running. Dr Lee, 36, a consultant with the National University Hospital's division of adult reconstructive surgery, did the study to identify the common injuries and the risk factors associated with running.
With the help of a medical student and a biostatistician, he surveyed just over 500 runners who have covered at least 5km a week for at least five . years. They were aged between 15 and 65, and most of them were men.
One in three had leg injuries, mainly sprains, strains, and tears to the cartilage and the central ligament of the knee. For almost one in 10 of those injured, the injuries were serious enough to require surgery.
The study also found that being female and running on uneven surfaces, such as park trails, increased the risk of leg injury by almost twofold.
The relatively wider hips of women result in a greater force at the knees, making them more likely to twist, Dr Lee said.
Based on the results, those running purely to keep fit should run less than 10km a week, on level ground, to reduce their risk of getting injured, he advised.
Women, and those for whom reducing running distance is not an option, can do exercises to strengthen the thigh and knee muscles, he added.
Mr Charles Wu, 56, a senior medical technologist, has been running regularly for the past 33 years. He has completed more than 40 marathons and finished an 84km ultra-marathon in May.
Since a knee operation in 1999, he has halved the distance he runs every week, to about 40km. But despite the risk of injury, he cannot run less because he finds it addictive and says it helps him relieve stress and keep trim.
He said: "I think the benefits outweigh the risk of injury."
Straits times articles - 201208
Runners more prone to leg injuries than triathletes
By Lee Hui Chieh
LONG-DISTANCE runners are three times more likely than triathletes - who run, swim and cycle to injure their legs, a study here has found.
This is probably because long-distance runners focus on pounding the pavement and chalk up much more "mileage" each week than triathletes, said the Study's author, Dr Kevin Lee.
The news comes as an increasing number of Singaporeans take up long-distance running. For example, this year's Singapore Marathon saw a record 50,000 participants, up from 40,000 last year. Of the 50,000, more than 15,000 ran the full 42km distance.
The study also found that those who ran more than lO km weekly were almost twice as likely to suffer leg injuries than those who ran shorter distances.
It did not matter how long the runner spent warming up, how often he ran, or how many years he had been running. Dr Lee, 36, a consultant with the National University Hospital's division of adult reconstructive surgery, did the study to identify the common injuries and the risk factors associated with running.
With the help of a medical student and a biostatistician, he surveyed just over 500 runners who have covered at least 5km a week for at least five . years. They were aged between 15 and 65, and most of them were men.
One in three had leg injuries, mainly sprains, strains, and tears to the cartilage and the central ligament of the knee. For almost one in 10 of those injured, the injuries were serious enough to require surgery.
The study also found that being female and running on uneven surfaces, such as park trails, increased the risk of leg injury by almost twofold.
The relatively wider hips of women result in a greater force at the knees, making them more likely to twist, Dr Lee said.
Based on the results, those running purely to keep fit should run less than 10km a week, on level ground, to reduce their risk of getting injured, he advised.
Women, and those for whom reducing running distance is not an option, can do exercises to strengthen the thigh and knee muscles, he added.
Mr Charles Wu, 56, a senior medical technologist, has been running regularly for the past 33 years. He has completed more than 40 marathons and finished an 84km ultra-marathon in May.
Since a knee operation in 1999, he has halved the distance he runs every week, to about 40km. But despite the risk of injury, he cannot run less because he finds it addictive and says it helps him relieve stress and keep trim.
He said: "I think the benefits outweigh the risk of injury."
Wednesday, December 17, 2008
More Year End Sales!!!
More YEAR END SALES!
New Balance IMM Factory Outlet Mega Sale
Date : 17 to 21 December 2008
Time : 11am - 9.30pm (Mon - Sun)
Venue : New Balance Factory Outlet
IMM Building
2 Jurong East Street 21 #02-37
Singapore 609601
Mode of Payment: Cash, NETS, Visa and MasterCard
Polar Watches Discount from Athlete's Circle.
New Balance IMM Factory Outlet Mega Sale
Date : 17 to 21 December 2008
Time : 11am - 9.30pm (Mon - Sun)
Venue : New Balance Factory Outlet
IMM Building
2 Jurong East Street 21 #02-37
Singapore 609601
Mode of Payment: Cash, NETS, Visa and MasterCard
Polar Watches Discount from Athlete's Circle.
Sunday, December 14, 2008
Sundown Marathon 2009 and My NB 15km cert
Sundown marathon is back and will be held in 30 May 09. Still deciding whether to revisit sundown 2008 ultramarathon or just participate the marathon.
Click here for SunDown marathon 2009!
Received the New Balance Real run cert:
Click here for SunDown marathon 2009!
Received the New Balance Real run cert:
Friday, December 12, 2008
Time for Year End Clearance Sale!
Look like its a good time to stock up running apparels. Maybe some Triathlon apparels as well!
Monday, December 8, 2008
Singapore Marathon 2008 Finisher's goodies
Here are the awards given to the marathon finishers:
2007 (Left) and 2008 (Right) Finisher's Medal
Finisher's T-shirt
2007 (Left) and 2008 (Right) Finisher's MedalSunday, December 7, 2008
Finally Completed my 2nd Singapore Marathon!
Reached the swissotel at around 0430 and managed to find a lot of parking lots empty. Maybe i was too early...
Got to meet some of the Team Fatbird Marathon pacers in the starting area as i went in search for the 4:15 hr Pacers. Managed to find the pacers in the sub 5 hr pen. The race was flagged off at 0530 and the Shenton way was slowly filled up with marathon runners. Was following the 4:15 pacer for a few minutes before losing contact as their initial pace was too fast for me. I decided to run on my own pace.
I managed to complete the 1st half of the marathon in 2 hours, maybe i could go for sub 4 hours marathon if i do a negative splits. But as usual, my legs begun to cramped up at the 28km mark as i searched for deep heating rub cream. Fortunately, a drink station was nearby and i managed to get the cream for a temporarily pain relieve.
I was quite pleased with the number of drink stations along the route as there were definitely more drink stations than last year SCSM. But there were few instances where all the runners from different categories merged together and this caused human traffic jam especially at the 37km to 42km. I think the organiser should strongly look into this problem where there were a lot of walkers blocking the rest of the runner's way. I had to slow down to a walking pace as i was unable to overtake the massive crowd. I managed to complete the marathon in 4:13 hr. Did not achieve my personal best but was happy with the performance as i had not been doing many LSD training run in the past 2 months due to my injury. Nevertheless, another Mission Accomplished.
By the way World champion Luke Kibet won this year Singapore Marathon in 2 hours and 13 minutes. More news can be found here:
http://sg.news.yahoo.com/cna/20081207/tap-733-athletics-kenyas-luke-kibet-wins-231650b.html
My next event?
Singapore Biathlon.... maybe.
Got to meet some of the Team Fatbird Marathon pacers in the starting area as i went in search for the 4:15 hr Pacers. Managed to find the pacers in the sub 5 hr pen. The race was flagged off at 0530 and the Shenton way was slowly filled up with marathon runners. Was following the 4:15 pacer for a few minutes before losing contact as their initial pace was too fast for me. I decided to run on my own pace.
I managed to complete the 1st half of the marathon in 2 hours, maybe i could go for sub 4 hours marathon if i do a negative splits. But as usual, my legs begun to cramped up at the 28km mark as i searched for deep heating rub cream. Fortunately, a drink station was nearby and i managed to get the cream for a temporarily pain relieve.
I was quite pleased with the number of drink stations along the route as there were definitely more drink stations than last year SCSM. But there were few instances where all the runners from different categories merged together and this caused human traffic jam especially at the 37km to 42km. I think the organiser should strongly look into this problem where there were a lot of walkers blocking the rest of the runner's way. I had to slow down to a walking pace as i was unable to overtake the massive crowd. I managed to complete the marathon in 4:13 hr. Did not achieve my personal best but was happy with the performance as i had not been doing many LSD training run in the past 2 months due to my injury. Nevertheless, another Mission Accomplished.
By the way World champion Luke Kibet won this year Singapore Marathon in 2 hours and 13 minutes. More news can be found here:
http://sg.news.yahoo.com/cna/20081207/tap-733-athletics-kenyas-luke-kibet-wins-231650b.html
My next event?
Singapore Biathlon.... maybe.
Saturday, December 6, 2008
10 More Hours To Singapore Marathon!
Only left 10 hours more to the marathon starting time.
Entrance to My running Spree!
Marathon Ready:
My bib:
Will be wearing my Asics Cumulus 10 and Garmin 405 watch for the run.
All the BEST to all the marathoners!
Entrance to My running Spree!
Marathon Ready:
My bib:
Will be wearing my Asics Cumulus 10 and Garmin 405 watch for the run.
All the BEST to all the marathoners!
Thursday, December 4, 2008
Newton Active Run 2009
2009 first 5/10km race!
Newton Active Run
Check out its Website!
http://newtonactiverun09.blogspot.com/
Newton Active Run
Check out its Website!
http://newtonactiverun09.blogspot.com/
Tuesday, December 2, 2008
Final week to SINGAPORE MARATHON 2008!
Finally, we are into the final week of Singapore Marathon. Recently, there are a lot of runners gotta flu, seem like the flu bug is here again. Look like more Vitamin C will be needed to defend our body's defense!
Final 2007 Straits Times Marathon guide:
Updated 2008 Singapore Marathon routes:
5 more days!
Final 2007 Straits Times Marathon guide:
Updated 2008 Singapore Marathon routes:
5 more days!
Monday, November 24, 2008
Wednesday, November 19, 2008
Wednesday, November 12, 2008
Sundown Marathon 2009
The registration for 2009 Sundown Marathon (30.05.09) will be open in conjunction with the Singapore Marathon Expo.
Race Entry Pack Collection
Date: 4, 5 and 6 Dec 2008
Time: 12pm to 8pm (4 – 5 Dec 2008)
10am to 5pm (6 Dec 2008)
Venue: Singapore Expo Convention and Exhibition Centre, Hall 5
Runners are reminded to bring their Race Confirmation Slip, together with the Identity Card/ Photo ID, to collect the Race Entry Pack. If you have misplaced the Race Confirmation Slip, you can go to the event website at www.singaporemarathon.com/en/regs/reprint.asp to print out your Race Confirmation Slip.
If you are unable to collect your Race Entry Pack, you may appoint your relatives, friends, or representatives in Singapore to collect your Race Entry Pack on your behalf with a Letter of Authorization. Note that your relative, friend or representative in Singapore is required to produce his/her Identity Card/ Photo ID, along with your Letter of Authorization and photocopy of your NRIC/Photo ID upon request from the counter staff.
Please note that no changes in t-shirt sizes and race category will be entertained during the Race Entry Pack collection.
The service for runners to update their particulars will end on 29 October 2008. Request thereafter will not be acceded.
Click here for the website.
Race Entry Pack Collection
Date: 4, 5 and 6 Dec 2008
Time: 12pm to 8pm (4 – 5 Dec 2008)
10am to 5pm (6 Dec 2008)
Venue: Singapore Expo Convention and Exhibition Centre, Hall 5
Runners are reminded to bring their Race Confirmation Slip, together with the Identity Card/ Photo ID, to collect the Race Entry Pack. If you have misplaced the Race Confirmation Slip, you can go to the event website at www.singaporemarathon.com/en/regs/reprint.asp to print out your Race Confirmation Slip.
If you are unable to collect your Race Entry Pack, you may appoint your relatives, friends, or representatives in Singapore to collect your Race Entry Pack on your behalf with a Letter of Authorization. Note that your relative, friend or representative in Singapore is required to produce his/her Identity Card/ Photo ID, along with your Letter of Authorization and photocopy of your NRIC/Photo ID upon request from the counter staff.
Please note that no changes in t-shirt sizes and race category will be entertained during the Race Entry Pack collection.
The service for runners to update their particulars will end on 29 October 2008. Request thereafter will not be acceded.
Click here for the website.
Tuesday, November 11, 2008
Monday, November 10, 2008
Friday, November 7, 2008
Article by Haile Gebreselassie: Even on Bloody Feet
Even on Bloody Feet
It's hard to run away from a military dictatorship. How the world's fastest marathoner found a way.
By Haile Gebreselassie
NEWSWEEK
Published Nov 1, 2008
http://www.newsweek.com/id/166926/page/1
It's hard to run away from a military dictatorship. How the world's fastest marathoner found a way.
By Haile Gebreselassie
NEWSWEEK
Published Nov 1, 2008
http://www.newsweek.com/id/166926/page/1
Thursday, November 6, 2008
Wednesday, November 5, 2008
Sports & Fitness Expo 2008 And Promotions for Singapore Marathoners
Singapore Marathon Race Pack collection details:
Collect your Race Entry Pack and join us at Singapore’s Largest Sporting Lifestyle Expo!
Date : 4 – 7 Dec 2008, 12 – 8 pm
Venue: Singapore Expo, Hall 5
Sports & Fitness Expo 2008 promises something for everyone at this 4-day, high adrenaline event. Bike Stunts, Soccer Penalty Shootouts, Floor Ball, Wheel Basketball, Martial Arts, Sports Clinics, Medical Services and over 100 well-known brands of sports products will create the ultimate sports & wellness experience.
The Race Entry Pack Collection will also be at the Singapore Expo on 4, 5 & 6 December 2008. Participants will have to produce their confirmation slips together with NRIC/Passport to collect their pack. The collection times for the packs are as follow:
• 4 – 5 Dec 2008: 12pm to 8pm
• 6 Dec 2008: 10am to 5pm
So when you come on down to the Expo Hall 5 to collect your race entry pack, bring your family and friends along to Sports and Fitness Expo and stand to win great prizes including the top prize worth S$1,000!
Click here for the website.
More Good deals for Singapore marathon participants;
20% off NIKE selected products !
Athlete's Circle promotions!
Sponsors' Promotions!
Good time to stock up running equipments!
Collect your Race Entry Pack and join us at Singapore’s Largest Sporting Lifestyle Expo!
Date : 4 – 7 Dec 2008, 12 – 8 pm
Venue: Singapore Expo, Hall 5
Sports & Fitness Expo 2008 promises something for everyone at this 4-day, high adrenaline event. Bike Stunts, Soccer Penalty Shootouts, Floor Ball, Wheel Basketball, Martial Arts, Sports Clinics, Medical Services and over 100 well-known brands of sports products will create the ultimate sports & wellness experience.
The Race Entry Pack Collection will also be at the Singapore Expo on 4, 5 & 6 December 2008. Participants will have to produce their confirmation slips together with NRIC/Passport to collect their pack. The collection times for the packs are as follow:
• 4 – 5 Dec 2008: 12pm to 8pm
• 6 Dec 2008: 10am to 5pm
So when you come on down to the Expo Hall 5 to collect your race entry pack, bring your family and friends along to Sports and Fitness Expo and stand to win great prizes including the top prize worth S$1,000!
Click here for the website.
More Good deals for Singapore marathon participants;
20% off NIKE selected products !
Athlete's Circle promotions!
Sponsors' Promotions!
Good time to stock up running equipments!
Monday, November 3, 2008
StraitsTimes Marathon training guide
5 MORE WEEKS TO GO !!!!!!
And here is this week Marathon Pacer's training program:
Week 11
Marathon
Mon 3/11: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.
Tues 4/11: 7-10km, with at least 4 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.
Wed 5/11: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.
Thurs 6/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Fri 7/11: Rest.
Sat 8/11: 32km - 35km @ Pace, ECP, Playground@Big Splash, Meet 0645hrs.
Sun 9/11: Recovery Run: 5 - 7km Easy, Own Time Own Target.
Half - Marathon
Mon 3/11: Rest
Tues 4/11: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.
Wed 5/11: Cross.
Thurs 6/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Fri 7/11: Rest.
Sat 8/11: 20km @ Pace, Changi Beach Park Carpark 2, Meet 0645hrs.
Sun 9/11: Recovery Run 5 - 7km Easy, Own Time Own Target.
Note: Please look out for Team FatBird pacers at the meeting point.
And here is this week Marathon Pacer's training program:
Week 11
Marathon
Mon 3/11: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.
Tues 4/11: 7-10km, with at least 4 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.
Wed 5/11: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.
Thurs 6/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Fri 7/11: Rest.
Sat 8/11: 32km - 35km @ Pace, ECP, Playground@Big Splash, Meet 0645hrs.
Sun 9/11: Recovery Run: 5 - 7km Easy, Own Time Own Target.
Half - Marathon
Mon 3/11: Rest
Tues 4/11: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.
Wed 5/11: Cross.
Thurs 6/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Fri 7/11: Rest.
Sat 8/11: 20km @ Pace, Changi Beach Park Carpark 2, Meet 0645hrs.
Sun 9/11: Recovery Run 5 - 7km Easy, Own Time Own Target.
Note: Please look out for Team FatBird pacers at the meeting point.
Friday, October 31, 2008
Wednesday, October 29, 2008
Straits Times Marathon training guide
Forgotten to update my blog with the count down to Singapore Marathon!
6 more weeks left!
6 more weeks left!
Tuesday, October 28, 2008
Monday, October 27, 2008
Dean Karnazes's New Book
Have been reading Dean Karnazes's new book: "50/50: Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance!"
Dean Karnazes's latest book
Dean Karnazes's latest bookHere are some tips from Dean:
Knowing when to say when
- "Live to fight another day"
Have not been running for a few days since i can't shake off my knee pain. Look like i going to abandon my marathon PB plan. Will start going to the pool for a swim.
Knowing when to say when
- "Live to fight another day"
- Never try to run through more than moderate pain in a muscle, bone or joint.
- Stop running whenever you experience dizziness, light-headedness, confusion, or blurred vision - all of which are symptoms of heat illness and severe dehydration.
- Don't try to continue training as normal when experiencing signs of over-training syndrome, including persistent fatigue, declining performance, lasting muscle soreness, and low motivation.
- Do not attempt to run when experiencing fever, flu-like symptoms, or other ailments, including diarrhea and food poisoning.
Have not been running for a few days since i can't shake off my knee pain. Look like i going to abandon my marathon PB plan. Will start going to the pool for a swim.
Sunday, October 26, 2008
Some info on Runner's Knee from Triathlete Mag
Read this article in the Triathlete Magazine on Runner's knee:
Beating Runner’s knee
By Matt Fitzgerald
Triathlete mag Oct 08
Patellofemoral pain syndrome-otherwise known as anterior knee pain and runner's knee is the most common running injury, accounting for roughly 20 percent of all running injuries. The main symptom is pain below the kneecap that is generally mild at first and experienced only during running but becomes progressively more intense during running and also increasingly felt at rest if training continues.
Many theories about the nature of the damage underlying the pain have come and gone. The reason behind this revolving door of proposed etiologies is that, unlike other injuries such as knee meniscus damage, there is no obvious structural abnormality associated with PFPS, whether the joined is examined by x-ray, MRI or surgical arthroscope. Recently this reality has led orthopedists to formulate a new view of PFPS in which pain itself or, more specifically, chronic stimulation of pain nerves in the knee is understood as the essence of the injury.
Any of a number of varieties of relatively minor tissue degradation, such as inflammation of the synovium, a pouch that contains the knee's lubricating fluid, may underlie this nerve stimulation. But because these breakdowns are relatively minor and hard to identify, they need not be targeted. It's the pain itself that must be targeted.
How do you target the pain? First, you avoid doing anything, including running, that causes the knee to hurt, but you also do as much running as you can do pain-free. This approach will enable the damaged tissues to restore homeostasis (or their natural equilibrium state of breakdown and regeneration) while keeping the knee well-adapted to the stress of running. Many runners with PFPS can do some pain-free running. You might find that you can run for a certain duration (say, 20 minutes) and no longer without pain. In this case, run only that far until your limit increases. Or you might find that you can run every other day, but not every day, without pain. Then run every other day for a while. After a few weeks, try a test run 24 hours after a previous run to see whether the limit remains. Continue to increase your running gradually back toward pre-injury levels as comfort allows, reversing this process briefly whenever soreness emerges anew.Where there is pain there is almost always inflammation.
Taking a non-steroidal anti-inflammatory medication such as ibuprofen according to label directions and placing an ice pack on your knee for 10 minutes at a time, three times a day, may accelerate the resolution of this inflammation.
Consider whether poor shoe selection, biomechanical factors, and/or muscle weakness might have contributed to your injury. Weakness in the hip abductors and hip external rotators is often seen in PFPS sufferers. In runners whose hip stabilizers are weak, the thigh tends to rotate internally as the foot comes into contact with the ground. This is a compensatory movement that is performed unconsciously to enable other muscles to take up the slack of stabilizing the pelvis. But the slack is not entirely picked up by these other muscles, and consequently the pelvis tilts laterally toward the ground on the side of the unsupported leg. The thigh tilts with it, like a falling tower, while the lower leg remains upright, pinching the knee between them. It is likely that this pinching effect, as well as the twisted (or "knock-kneed") position of the thigh relative to the knee when it absorbs impact forces, causes damage to occur within the joint. If you are a knock-kneed runner, train yourself to actively contract the muscles on the outside of your hips when you run to keep your pelvis level and keep those thighs in their natural, neutral alignment.
It is possible that pronounced heel striking, or over-striding, also increases the risk for PFPS. While this link has not been shown directly, studies have demonstrated that runners who experience excessive impact shock are more likely to develop PFPS, and that heel strikers experience greater impact shock than heel strikers. So if you are a pronounced heel striker and you have PFPS, training yourself to shorten your stride and land your foot flat underneath your hips instead of heel-first out in front of your body.
If reducing impact shock is an effective means of reducing the risk for PFPS, then switching to running shoes that reduce impact shock may also protect the knees. The problem is that research on the relationship between shoe cushioning and impact shock has produced muddled results. Some studies have found that impact forces are actually greater in running shoes with softer cushioning due to unconscious stride changes that are made in different shoes. However, it has been suggested that such counterintuitive results may have been caused by inadequate measurement techniques.
At least one recent study provides evidence that added shoe cushioning reduces specific impact variables that are now seen as the best indicators of injury risk-namely, peak loading rate (the abruptness of impact) and tibial acceleration rate (or the rate at which the lower leg approaches the ground). However, it still seems to be the case that interaction between the specific shoe and the individual runner has a major effect on impact characteristics, such that the right level of cushioning is different for each runner and it's impossible to predict the level that is right for any single runner.
Since you can't undergo comprehensive impact testing when shopping for running shoes, how do you select the shoe with th right amount of cushioning to minimize your risk of developing PFPS and other injuries? Some research indicates that comfort is a fairly reliable guide. Subjective assessments of comfort coupled with on-the-road experience are even better. To begin, buy and wear the most comfortable shoe you can find. If it keep you injury-free, buy another pair. If you do get injured in that shoe, try a different shoe with a little more or less cushioning that is also very comfortable. Keep experimenting with different shoes until you find your optimal shoe type (but keep in min that even the optimal shoe will not prevent all injuries).
Beating Runner’s knee
By Matt Fitzgerald
Triathlete mag Oct 08
Patellofemoral pain syndrome-otherwise known as anterior knee pain and runner's knee is the most common running injury, accounting for roughly 20 percent of all running injuries. The main symptom is pain below the kneecap that is generally mild at first and experienced only during running but becomes progressively more intense during running and also increasingly felt at rest if training continues.
Many theories about the nature of the damage underlying the pain have come and gone. The reason behind this revolving door of proposed etiologies is that, unlike other injuries such as knee meniscus damage, there is no obvious structural abnormality associated with PFPS, whether the joined is examined by x-ray, MRI or surgical arthroscope. Recently this reality has led orthopedists to formulate a new view of PFPS in which pain itself or, more specifically, chronic stimulation of pain nerves in the knee is understood as the essence of the injury.
Any of a number of varieties of relatively minor tissue degradation, such as inflammation of the synovium, a pouch that contains the knee's lubricating fluid, may underlie this nerve stimulation. But because these breakdowns are relatively minor and hard to identify, they need not be targeted. It's the pain itself that must be targeted.
How do you target the pain? First, you avoid doing anything, including running, that causes the knee to hurt, but you also do as much running as you can do pain-free. This approach will enable the damaged tissues to restore homeostasis (or their natural equilibrium state of breakdown and regeneration) while keeping the knee well-adapted to the stress of running. Many runners with PFPS can do some pain-free running. You might find that you can run for a certain duration (say, 20 minutes) and no longer without pain. In this case, run only that far until your limit increases. Or you might find that you can run every other day, but not every day, without pain. Then run every other day for a while. After a few weeks, try a test run 24 hours after a previous run to see whether the limit remains. Continue to increase your running gradually back toward pre-injury levels as comfort allows, reversing this process briefly whenever soreness emerges anew.Where there is pain there is almost always inflammation.
Taking a non-steroidal anti-inflammatory medication such as ibuprofen according to label directions and placing an ice pack on your knee for 10 minutes at a time, three times a day, may accelerate the resolution of this inflammation.
Consider whether poor shoe selection, biomechanical factors, and/or muscle weakness might have contributed to your injury. Weakness in the hip abductors and hip external rotators is often seen in PFPS sufferers. In runners whose hip stabilizers are weak, the thigh tends to rotate internally as the foot comes into contact with the ground. This is a compensatory movement that is performed unconsciously to enable other muscles to take up the slack of stabilizing the pelvis. But the slack is not entirely picked up by these other muscles, and consequently the pelvis tilts laterally toward the ground on the side of the unsupported leg. The thigh tilts with it, like a falling tower, while the lower leg remains upright, pinching the knee between them. It is likely that this pinching effect, as well as the twisted (or "knock-kneed") position of the thigh relative to the knee when it absorbs impact forces, causes damage to occur within the joint. If you are a knock-kneed runner, train yourself to actively contract the muscles on the outside of your hips when you run to keep your pelvis level and keep those thighs in their natural, neutral alignment.
It is possible that pronounced heel striking, or over-striding, also increases the risk for PFPS. While this link has not been shown directly, studies have demonstrated that runners who experience excessive impact shock are more likely to develop PFPS, and that heel strikers experience greater impact shock than heel strikers. So if you are a pronounced heel striker and you have PFPS, training yourself to shorten your stride and land your foot flat underneath your hips instead of heel-first out in front of your body.
If reducing impact shock is an effective means of reducing the risk for PFPS, then switching to running shoes that reduce impact shock may also protect the knees. The problem is that research on the relationship between shoe cushioning and impact shock has produced muddled results. Some studies have found that impact forces are actually greater in running shoes with softer cushioning due to unconscious stride changes that are made in different shoes. However, it has been suggested that such counterintuitive results may have been caused by inadequate measurement techniques.
At least one recent study provides evidence that added shoe cushioning reduces specific impact variables that are now seen as the best indicators of injury risk-namely, peak loading rate (the abruptness of impact) and tibial acceleration rate (or the rate at which the lower leg approaches the ground). However, it still seems to be the case that interaction between the specific shoe and the individual runner has a major effect on impact characteristics, such that the right level of cushioning is different for each runner and it's impossible to predict the level that is right for any single runner.
Since you can't undergo comprehensive impact testing when shopping for running shoes, how do you select the shoe with th right amount of cushioning to minimize your risk of developing PFPS and other injuries? Some research indicates that comfort is a fairly reliable guide. Subjective assessments of comfort coupled with on-the-road experience are even better. To begin, buy and wear the most comfortable shoe you can find. If it keep you injury-free, buy another pair. If you do get injured in that shoe, try a different shoe with a little more or less cushioning that is also very comfortable. Keep experimenting with different shoes until you find your optimal shoe type (but keep in min that even the optimal shoe will not prevent all injuries).
Saturday, October 25, 2008
New Asics Running Shoes
Check out these 2 new Asics running shoes:
GEL-Kayano® 15
Since the introduction of the first model in 1993, the GEL-Kayano® has enjoyed benchmark status among high-end performance running shoes. This well-deserved reputation was achieved primarily through the careful maintenance of the series’ iconic ride characteristics in conjunction with the steady integration of cutting edge technical components. The same strategy continues in spring 2009 with the introduction of the GEL-Kayano® 15, which will carry on the consistent evolution of the series with some surprises that will excite fans of the shoe.
What’s New?
* Improved Solyte® Midsole Material helps lighten up the shoe almost an ounce!
* Rearfoot features the largest heel GEL® Cushioning System yet used on the series for improved shock attenuation
* The upper features Asymmetrical Lacing Design for the first time, providing greater comfort and less potential for irritation
The GEL-Kayano® 15 will make its debut at the ING New York City Marathon Expo beginning October 30, 2008 and then begin its roll-out first to running specialty retailers in November.
GT-2140™
Since the mid-90’s the GT-2000™ series has maintained an enviable position as the industry’s most popular all-around running shoe by sticking to a simple strategy: Combine a comfortable, supportive platform with an uncomplicated upper, while striving to stay consistent with prior models. While the series has certainly evolved technically, each update has remained true to the original concept, and the shoe continues to satisfy millions of loyal runners.
What’s New?
* Improved Solyte® Midsole Material will provide better 'bounce back'
* The Space Trusstic System® has been lengthened slightly to help prevent excessive collapse at midstance
* A ComforDry™ sockliner has been added to provide a cushy platform feel and reforms itself after every run for enhanced comfort every time the shoe is slipped on
The GT-2140™ will make its debut at the ING New York City Marathon Expo beginning October 30, 2008 and then begin its roll-out first to running specialty retailers in November.
Link here.
GEL-Kayano® 15
Since the introduction of the first model in 1993, the GEL-Kayano® has enjoyed benchmark status among high-end performance running shoes. This well-deserved reputation was achieved primarily through the careful maintenance of the series’ iconic ride characteristics in conjunction with the steady integration of cutting edge technical components. The same strategy continues in spring 2009 with the introduction of the GEL-Kayano® 15, which will carry on the consistent evolution of the series with some surprises that will excite fans of the shoe.
What’s New?
* Improved Solyte® Midsole Material helps lighten up the shoe almost an ounce!
* Rearfoot features the largest heel GEL® Cushioning System yet used on the series for improved shock attenuation
* The upper features Asymmetrical Lacing Design for the first time, providing greater comfort and less potential for irritation
The GEL-Kayano® 15 will make its debut at the ING New York City Marathon Expo beginning October 30, 2008 and then begin its roll-out first to running specialty retailers in November.
GT-2140™
Since the mid-90’s the GT-2000™ series has maintained an enviable position as the industry’s most popular all-around running shoe by sticking to a simple strategy: Combine a comfortable, supportive platform with an uncomplicated upper, while striving to stay consistent with prior models. While the series has certainly evolved technically, each update has remained true to the original concept, and the shoe continues to satisfy millions of loyal runners.
What’s New?
* Improved Solyte® Midsole Material will provide better 'bounce back'
* The Space Trusstic System® has been lengthened slightly to help prevent excessive collapse at midstance
* A ComforDry™ sockliner has been added to provide a cushy platform feel and reforms itself after every run for enhanced comfort every time the shoe is slipped on
The GT-2140™ will make its debut at the ING New York City Marathon Expo beginning October 30, 2008 and then begin its roll-out first to running specialty retailers in November.
Link here.
Wednesday, October 22, 2008
Standard Chartered Singapore Marathon Workshop Series IV - 1st Nov 2008
Has been very busy with my injury, may have to abandon my plan for the coming marathon PB.
Nevertheless, i received this mail regarding to the fourth and final series of the Singapore Marathon Workshop:
Dear Participants,
Thank you very much for your registration for SCSM Workshop Series IV - Tapering for Race Day!
Kindly REPLY to this email to confirm your attendance & registration, by Wednesday 29th Oct.
As we have a long waiting list of participants wanting to attend this workshop, a non-reply assumes that you will not be attending.
Hence, your spot will be opened to another participant who is able to attend.
The workshop begins promptly at 3pm. All participants are to be seated by 2:50pm. Your co-operation is much appreciated.
Programme for the Day (3 to 5pm):
1. Why is tapering important? When does one tapper and how? Carbo-loading when and how? By Mr Mohammed Azhar representing adidas Singapore
2. adidas athlete ~ What are the personal do’s and don’ts for some athletes on race day? And critical do’s and don’ts for race day. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities
3. Tracking your progress & Practical session of creating a race check list. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities
Please remember to bring your own writing materials (pen/pencil and paper).
See you all on Saturday, 1st November!
Take good care and have a wonderful week ahead!
Running with you,
Dr Tan Swee Kheng
Kinesiologist, Movement Specialist
FifthRay's Blog! http://fifthray.blogspot.com
Nevertheless, i received this mail regarding to the fourth and final series of the Singapore Marathon Workshop:
Dear Participants,
Thank you very much for your registration for SCSM Workshop Series IV - Tapering for Race Day!
Kindly REPLY to this email to confirm your attendance & registration, by Wednesday 29th Oct.
As we have a long waiting list of participants wanting to attend this workshop, a non-reply assumes that you will not be attending.
Hence, your spot will be opened to another participant who is able to attend.
The workshop begins promptly at 3pm. All participants are to be seated by 2:50pm. Your co-operation is much appreciated.
Programme for the Day (3 to 5pm):
1. Why is tapering important? When does one tapper and how? Carbo-loading when and how? By Mr Mohammed Azhar representing adidas Singapore
2. adidas athlete ~ What are the personal do’s and don’ts for some athletes on race day? And critical do’s and don’ts for race day. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities
3. Tracking your progress & Practical session of creating a race check list. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities
Please remember to bring your own writing materials (pen/pencil and paper).
See you all on Saturday, 1st November!
Take good care and have a wonderful week ahead!
Running with you,
Dr Tan Swee Kheng
Kinesiologist, Movement Specialist
FifthRay's Blog! http://fifthray.blogspot.com
Sunday, October 19, 2008
New Balance REAL Run 08
Did the New Balance Real 15km Run this morning. Missed the Marathon Pacer's LSD on Saturday due to knee pain. Most likely suffering from Iliotibial band (ITB) syndrome as the pain occurred near to the side of my knee. Not a good timing to get injure as it will disrupt my preparation for the year end Singapore Marathon.
Nevertheless, i decided to run in the REAL run as it was only 15 km long. Reached the venue at around 0630, just in time to beat the traffic. Managed to meet some of the sgrunners participating in this event. 15km run started at 0745 whereas the 10km run started at 0730. As expected, the sun was in full force as i could feel that my skin was burning. The first 2-3km route consisted of trail and mostly sand. The sandy ground definitely adsorbed a lot of my energy. I could feel the need of hydration after the first 4 km as i craved for water and 100 plus. I was running at my desired pace until 7 km which was along the Changi coasted road. This was where i started to feel the effect of dehydration and knee strain. Had to slow down tremendously so as to conserve energy for the last few km. Had the feeling of walking towards the near of the 15km route as i was almost "dry up". Was happy to complete the run in one piece.
REAL run T-shirt
Meet up with the sgrunners at the end of the race for photo taking. Will be reducing my weekly mileage till my visit to my Doc again .....
Nevertheless, i decided to run in the REAL run as it was only 15 km long. Reached the venue at around 0630, just in time to beat the traffic. Managed to meet some of the sgrunners participating in this event. 15km run started at 0745 whereas the 10km run started at 0730. As expected, the sun was in full force as i could feel that my skin was burning. The first 2-3km route consisted of trail and mostly sand. The sandy ground definitely adsorbed a lot of my energy. I could feel the need of hydration after the first 4 km as i craved for water and 100 plus. I was running at my desired pace until 7 km which was along the Changi coasted road. This was where i started to feel the effect of dehydration and knee strain. Had to slow down tremendously so as to conserve energy for the last few km. Had the feeling of walking towards the near of the 15km route as i was almost "dry up". Was happy to complete the run in one piece.
REAL run T-shirtMeet up with the sgrunners at the end of the race for photo taking. Will be reducing my weekly mileage till my visit to my Doc again .....
Friday, October 17, 2008
PEARL IZUMI PURE RUN SERIES 2008 - 3rd Series Changi Beach Park
Received this email regarding about the final and 3rd series of Pearl Izumi Pure Run:
Dear Runners,
Thank you very much for supporting the PEARL IZUMI PURE RUN series 2008.
The series of 3 runs had been specially planned and catered for runners with a progressive build-up towards the full marathon here in Singapore held in December 2008.
All race details have been listed below for your reference.
Race Date: 2nd November 2008, Sunday.
Race Venue: Changi Beach Park, Carpark One.
(Near Changi Village & Changi Point SCDF Centre)
Running Route:
The running route will be along the eastern park connectors, part of the PCN (Park Connector Network). Runners will run on the park connector all the way to East Coast Park F2 carpark (15 km) where they will make a U-Turn and head back towards Changi Beach Park. Map of the running route is available on our website at www.keypowerintl.com under Pearl Izumi Pure Run Information.
How To Get There:
By Bus: Public transport via SBS Transit buses to Changi Village bus interchange are readily available. Bus 9, 19 and 89 to Nicoll Drive. Bus 2, 29, 59 and 109 to Changi Village
By MRT: The nearest MRT station is at Pasir Ris Central,next to White Sands Shopping Mall. From this station, participants can travel by bus service 89/109 and alight just outside Changi Village or at the bus interchange.
By Private Transport: Public carparks are available at Changi Village and Changi Beach Park.
Race Day Schedule and Details: All timings are subject to changes. Runners will need to collect a colored band at the U-turn point. All registered runners must display their number tags prominently on the front of their vests.
0615 hrs - Reporting time for all Runners.
0620 hrs - Route briefing for Special Olympics Runners.
0630 hrs - Special Olympics Runners Run Off with Pacers.
0655 hrs - Route briefing for all Runners.
0700 hrs - Womens Open Run Off.
0710 hrs - Mens Open Run Off.
0930 hrs - est arrival of Womens Open Winner.
0930 hrs - est arrival of Mens Open Winner.
1030 hrs - est arrival of last Special Olympics Runner.
1040 hrs - Prize Presentation.
1045 hrs - Grand Lucky Draw.
1115 hrs - End of Race.
Hydration: With weather being hot and humid, we have catered for a total of 6 drinks stations (water/isotonic) located at the START/END point, 3km , 5km , 8km , 12km points and the 15km U-turn point. Accel Gels and bananas will also be distributed at the 15 km mark at F2 carpark.
Special Olympics Runners: Special Olympics runners will also be taking part in the 30 km road race too. Please give your encouragement and motivation when you happen to see them running alongside.
Massage Service: There will free massage rub down service after the run by 4 trained therapists. This service will be available for 2 hours starting from 0930hrs.
Grand Lucky Draw: There will be a Grand Lucky Draw with attractive prizes to be won held after the race. Finisher T-Shirt: Runners that have completed all the 3 PURE RUN series will be entitled to the FINISHER's T-Shirt after the race.
Other Information:
Pre-Race Guidelines:
During the Race:
Happy Racing!
Dear Runners,
Thank you very much for supporting the PEARL IZUMI PURE RUN series 2008.
The series of 3 runs had been specially planned and catered for runners with a progressive build-up towards the full marathon here in Singapore held in December 2008.
All race details have been listed below for your reference.
Race Date: 2nd November 2008, Sunday.
Race Venue: Changi Beach Park, Carpark One.
(Near Changi Village & Changi Point SCDF Centre)
Running Route:
The running route will be along the eastern park connectors, part of the PCN (Park Connector Network). Runners will run on the park connector all the way to East Coast Park F2 carpark (15 km) where they will make a U-Turn and head back towards Changi Beach Park. Map of the running route is available on our website at www.keypowerintl.com under Pearl Izumi Pure Run Information.
How To Get There:
By Bus: Public transport via SBS Transit buses to Changi Village bus interchange are readily available. Bus 9, 19 and 89 to Nicoll Drive. Bus 2, 29, 59 and 109 to Changi Village
By MRT: The nearest MRT station is at Pasir Ris Central,next to White Sands Shopping Mall. From this station, participants can travel by bus service 89/109 and alight just outside Changi Village or at the bus interchange.
By Private Transport: Public carparks are available at Changi Village and Changi Beach Park.
Race Day Schedule and Details: All timings are subject to changes. Runners will need to collect a colored band at the U-turn point. All registered runners must display their number tags prominently on the front of their vests.
0615 hrs - Reporting time for all Runners.
0620 hrs - Route briefing for Special Olympics Runners.
0630 hrs - Special Olympics Runners Run Off with Pacers.
0655 hrs - Route briefing for all Runners.
0700 hrs - Womens Open Run Off.
0710 hrs - Mens Open Run Off.
0930 hrs - est arrival of Womens Open Winner.
0930 hrs - est arrival of Mens Open Winner.
1030 hrs - est arrival of last Special Olympics Runner.
1040 hrs - Prize Presentation.
1045 hrs - Grand Lucky Draw.
1115 hrs - End of Race.
Hydration: With weather being hot and humid, we have catered for a total of 6 drinks stations (water/isotonic) located at the START/END point, 3km , 5km , 8km , 12km points and the 15km U-turn point. Accel Gels and bananas will also be distributed at the 15 km mark at F2 carpark.
Special Olympics Runners: Special Olympics runners will also be taking part in the 30 km road race too. Please give your encouragement and motivation when you happen to see them running alongside.
Massage Service: There will free massage rub down service after the run by 4 trained therapists. This service will be available for 2 hours starting from 0930hrs.
Grand Lucky Draw: There will be a Grand Lucky Draw with attractive prizes to be won held after the race. Finisher T-Shirt: Runners that have completed all the 3 PURE RUN series will be entitled to the FINISHER's T-Shirt after the race.
Other Information:
Pre-Race Guidelines:
- All participants are advised against the consumption of alcohol within 24 hours of the race.
- If you were to fall ill 7 days prior to the race, please seek an advice or clearance from your personal doctor before starting the race.
- Please ensure that you are well-rested and well-hydrated on the day of the race.
- You are advised to dress lightly for the race.
- There will be bag deposit services at the race venue, but the organizer will not be responsible for any items misplaced or lost.
- To reduce pre-race anxiety, please familiarize yourself with the running route. You may refer to race route map attached on the last page.
- Please proceed to the run start area 15 minutes before the scheduled start of your wave.
- A grace period of 10 minutes after the commencement of the race will be given for latecomers. Anyone who reports later than this grace period will not be allowed to participate in the race.
- Latecomers should be aware that their timings would commence when the race begins.
During the Race:
- All participants must wear his/her race bib clearly on the front of their running top at all times during the race.
- Any participant without a race bib will not be allowed to take part in the race. Running with bare torso is not allowed.
- Water points are located at the 3/4km, 8/15km, 15km and 10/15km mark.
- Medical points are located near the finishing area.
- The Organizers reserve the right to remove any participant deemed physically incapable of continuing the race.
- No pets, push prams, skate boards, skate scooters, inline skates, etc are allowed on the race course at any time.
- Support vehicles or pacers are not allowed.
- All participants must run on the designated path for the entire route. Failure to do so may result in disqualification.
- All participants are required to keep the park clean at all times.
- In the event of heavy rain, lightning and other inclement weather, the event will be delayed. Participants or non-participants alike may seek shelter at the meeting area.
- Once the weather has cleared, participants may return to the event area.
- Should the inclement weather last beyond 8.30am the organizers reserve the right to delay or cancel the event at its own discretion.
- The event will not be postponed to a later date.
- Organizers reserve the rights to alter or cancel the event in view of inclement weather.
- All participants must collect all their belongings before the end of the event. The Organizers reserve the right to amend the rules and regulations without prior notification.
Happy Racing!
Wednesday, October 15, 2008
Talk on Running Gait by New Balance Sg Pte Ltd
New Balance is organizing a Talk on running gait specially for sgrunner's members.
New Balance Singapore will like to invite SGRunners.com members and community to a presentation by Kellie Pidgeon, who is our New Balance Regional Technical Manager (Asia Pacific).
Kellie is also a qualified podiatrist and this is a good opportunity for all runners to get answers to issues pertaining to foot biomechanics and foot problems.
In essence, Kellie's presentation will focus on:
- Knowing your running gait
- How to select the right shoe to meet your needs
- How can a shoe affect your injury or contribute to one
There are 3 sessions which SGRunners.com members can sign up for:
15 Oct 2008
8pm - 930pm @ New Balance Novena Square (25 pax)
16 Oct 2008
8pm - 930pm @ New Balance Novena Square (25 pax)
18 Oct 2008
730pm - 9pm @ California Fitness Novena Square (50 pax)
For interested members, please kindly put down your name and contact number in the date that you wish to attend the presentation. Refreshments will be provided as well at the presentation.
The presentation is free of charge, so please register quickly to avoid any disappointment!
Click here for more details.
New Balance Singapore will like to invite SGRunners.com members and community to a presentation by Kellie Pidgeon, who is our New Balance Regional Technical Manager (Asia Pacific).
Kellie is also a qualified podiatrist and this is a good opportunity for all runners to get answers to issues pertaining to foot biomechanics and foot problems.
In essence, Kellie's presentation will focus on:
- Knowing your running gait
- How to select the right shoe to meet your needs
- How can a shoe affect your injury or contribute to one
There are 3 sessions which SGRunners.com members can sign up for:
15 Oct 2008
8pm - 930pm @ New Balance Novena Square (25 pax)
16 Oct 2008
8pm - 930pm @ New Balance Novena Square (25 pax)
18 Oct 2008
730pm - 9pm @ California Fitness Novena Square (50 pax)
For interested members, please kindly put down your name and contact number in the date that you wish to attend the presentation. Refreshments will be provided as well at the presentation.
The presentation is free of charge, so please register quickly to avoid any disappointment!
Click here for more details.
Monday, October 13, 2008
8 more weeks to Singapore Marathon!
2007 Straits Time marathon guide:
Click here for the Team Fatbird's (Marathon Pacer) Week 8 Marathon Training program.
Week 7 Marathon Pacer's running group:
Look like the group are getting bigger and bigger....
Click here for the Team Fatbird's (Marathon Pacer) Week 8 Marathon Training program.
Week 7 Marathon Pacer's running group:
Look like the group are getting bigger and bigger....
Sunday, October 12, 2008
Pacers Training Session week 7
8 more week to the Singapore marathon. Still not making any good progress as my knee pain is getting worse (Keeping my fingers cross). Reached ECP carpark B2 at around 0645, just in time for today LSD run with the marathon Pacers.
The run started off at 0700 as i got ready with my Oakley Radar path sunglasses. I started off slowly together with one of the marathon pacers, Niwas. He is the marathon 4:45 hr pacer but we slowly increased our pace as the run progressed. Was doing 28 km run but decided to try for 30 km as suggested by Niwas. We were maintaining a 5:30 - 6:00 min/km Pace till the u-turn point at Changi Coasted Road. I started to slow down as i could feel that my tummy was "calling" for food. Took my one and only powerbar gel at that moment (Was wondering whether is it too early to consume the powerbar gel).
By the time we reached the traffic light between the coastal road and ECP, the sun was fully arose from his sleep. I decided to increase my pace after the traffic light as i could not stand the heat. But i had to slow down at around 22 km as i looked for food again (feel like hitting the wall). Nevertheless, i managed to complete the run in 3 hrs. Was wondering whether can i finish the marathon in sub 4 hr with my current progress. Will be having a lot of rest before next week LSD run.
Not to forget Chicago Marathon is ON today!
The run started off at 0700 as i got ready with my Oakley Radar path sunglasses. I started off slowly together with one of the marathon pacers, Niwas. He is the marathon 4:45 hr pacer but we slowly increased our pace as the run progressed. Was doing 28 km run but decided to try for 30 km as suggested by Niwas. We were maintaining a 5:30 - 6:00 min/km Pace till the u-turn point at Changi Coasted Road. I started to slow down as i could feel that my tummy was "calling" for food. Took my one and only powerbar gel at that moment (Was wondering whether is it too early to consume the powerbar gel).
By the time we reached the traffic light between the coastal road and ECP, the sun was fully arose from his sleep. I decided to increase my pace after the traffic light as i could not stand the heat. But i had to slow down at around 22 km as i looked for food again (feel like hitting the wall). Nevertheless, i managed to complete the run in 3 hrs. Was wondering whether can i finish the marathon in sub 4 hr with my current progress. Will be having a lot of rest before next week LSD run.
Not to forget Chicago Marathon is ON today!
Wednesday, October 8, 2008
Pearl Izumi Run 3rd Series
This will be the 3rd and final PI run, hopefully able to run in this event. Missed the 2nd run, will not be able to get the Finisher t-shirt. The running route look almost the same as compared to the route of week 5 Marathon Pacer's training run.
PI run 3rd series Running route
PI run 3rd series Running routeEvent Information
Pure Run 3rd Series
Date: 2nd November 2008
Pure Run 3rd Series
Date: 2nd November 2008
Tuesday, October 7, 2008
Salomon X Trail run
Gotta the Salomon X Trail run brochure from the World of Sports in Jurong Point.
Date : 02 Nov 08
Time : 0730
Venue : Tampines Mountain Biking Trail
Distance : 10 km
Front page of Brochure
Race Details
Running Route
Details here.
Date : 02 Nov 08
Time : 0730
Venue : Tampines Mountain Biking Trail
Distance : 10 km
Front page of BrochureRace DetailsRunning RouteDetails here.
Monday, October 6, 2008
9 more weeks to Singapore Marathon!
More on Straits Time marathon guide:
9 more weeks to go.
Click here for the Team Fatbird's (Marathon Pacer) Week 7 Marathon Training program.
Marathon Pacer Training Group Week #06
And check out this GPS/GPRS watch, look like James Bond's watch.
Features
- Support GPRS/SMS communication
- Standard real time tracking by:
- Unit ID, location, speed, direction,time, alarm status.
- Automatically timely report or report upon command.
- Geofence protection
- Voice monitoring / 2 way voice call
- NMEA GPS display for navigation
- Data logging for 100,000 waypoints
- Emergency dial out/SOS report
- Sleep mode to save power
- Remote configuration
- On board configuration
- Motion alarm
- Overspeed alarm
- Send/receive SMS
- Mobile phone tracking
- Phone book
- Support mobile phone tracking & web based GPRS tracking solution
- Optional tracking software - Low battery report
- Alarm clock
- GPRS/SMS timer interval setting
- Sport mode - Compass - GPS group monitoring ( monitor the distance among several different ET1000 units)
More details here.
9 more weeks to go.Click here for the Team Fatbird's (Marathon Pacer) Week 7 Marathon Training program.
Marathon Pacer Training Group Week #06General Introduction:
The ET1000 is a GPS/GPRS bracelet tracker, Support both GPRS and SMS communcation, the smallest size in the world. Ideal for outdoor activities, sports, etc. System setting is both by SMS and on unit operation. LCD screen displays system setting/coordination data/satellite indicator etc. It can transmit the longitude and latitude coordinate to your cell phone by the short message service, then you can find its location on the free Google maps or any other map software. Also it can be tracked online at real time by GPRS. Four buttons including power/menu/up/down fulfill SOS, GEO-Fence, and Data logger Speed alarm system setting functions. Data Logger function saves up to 100,000 points, record all routes and maps into Google Earth.Features
- Support GPRS/SMS communication
- Standard real time tracking by:
- Unit ID, location, speed, direction,time, alarm status.
- Automatically timely report or report upon command.
- Geofence protection
- Voice monitoring / 2 way voice call
- NMEA GPS display for navigation
- Data logging for 100,000 waypoints
- Emergency dial out/SOS report
- Sleep mode to save power
- Remote configuration
- On board configuration
- Motion alarm
- Overspeed alarm
- Send/receive SMS
- Mobile phone tracking
- Phone book
- Support mobile phone tracking & web based GPRS tracking solution
- Optional tracking software - Low battery report
- Alarm clock
- GPRS/SMS timer interval setting
- Sport mode - Compass - GPS group monitoring ( monitor the distance among several different ET1000 units)
More details here.
Sunday, October 5, 2008
Marathon Pacer's Week 6
Week 6 of the My Marathon LSD run with the Marathon Pacer:
Running route - 051008
Running route - 051008
Week 6 of the Marathon Pacer's training run start from East coast park carpark B2 to Changi coastal road and back. Was slightly late for the initial gathering but was in time for the start of the run. Today's program was 28 km run but i decided to run a shorter route of 24 km as both my legs were still sore from yesterday 14 km run. Halfway through the run, i could feel the strains fro my right leg. Have been feeling the some kind of pain at the same spot from the previous few runs as well. Could be ITBS, the pain was located exactly along my right ITB. It would be a very bad timing to have this kind of injury. Anyway, managed to struggle all the way back to East coast carpark B2 and completed the run in 2 hr 25 mins.Will be seeing a Doc soon....
Friday, October 3, 2008
Marathon Pacer's Week 5 & NorthFace 100 running route
This was the week 5 marathon pacer's running route :
Running route for week 6 training
Northface 100 route
Managed to get the Northface 100 running route. This event will be held tomorrow morning with the starting point at macritchie reservoir. Won't be running in this event as i am trying to take a break from ultra marathon event (This event is around 50 km). As i was writing this blog, the sky is raining dogs and cats. The route will be very muddy and soft. Good luck to all the Northface 100 runners!
Running route for week 6 training
Northface 100 routeManaged to get the Northface 100 running route. This event will be held tomorrow morning with the starting point at macritchie reservoir. Won't be running in this event as i am trying to take a break from ultra marathon event (This event is around 50 km). As i was writing this blog, the sky is raining dogs and cats. The route will be very muddy and soft. Good luck to all the Northface 100 runners!
Wednesday, October 1, 2008
10 more weeks to Singapore Marathon! & Singapore Marathon Workshop Series III - 11th Oct 2008
Get ready! Time is running short for marathon training!
Fuelling yourself
The workshop begins promptly at 3pm. All participants are to be seated by 2:50pm. Your co-operation is much appreciated.
Programme for the Day (3 to 5pm):
1. Nutrition and Hydration Before, During, and After Run. By Mr Geoffery Gui representing Alexander Hospital
2. Vitamin and Mineral needs of athletes. By Mr David Ho representing Beroca
3. Personal experience of diet for training and race. By Ms Suzy Walsham representing adidas Singapore
4. "How does your mental diet affect your performance?" Plus practical session ~ tips on creating an effective and efficient mental attitude. By Ms Shamala Tan from Plantinum Light.
5. Tracking your progress. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities.
Please remember to bring your own writing materials (pen/pencil and paper).
See you all on Saturday, 11th October! Take good care and have a wonderful week ahead!
Running with you, Dr Tan Swee Kheng
Kinesiologist, Movement Specialist
Received this email again from the Singapore Marathon seminar organizer "Fifth Ray".
This seminar will be the third run clinic :Fuelling yourself
The workshop begins promptly at 3pm. All participants are to be seated by 2:50pm. Your co-operation is much appreciated.
Programme for the Day (3 to 5pm):
1. Nutrition and Hydration Before, During, and After Run. By Mr Geoffery Gui representing Alexander Hospital
2. Vitamin and Mineral needs of athletes. By Mr David Ho representing Beroca
3. Personal experience of diet for training and race. By Ms Suzy Walsham representing adidas Singapore
4. "How does your mental diet affect your performance?" Plus practical session ~ tips on creating an effective and efficient mental attitude. By Ms Shamala Tan from Plantinum Light.
5. Tracking your progress. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities.
Please remember to bring your own writing materials (pen/pencil and paper).
See you all on Saturday, 11th October! Take good care and have a wonderful week ahead!
Running with you, Dr Tan Swee Kheng
Kinesiologist, Movement Specialist
Tuesday, September 30, 2008
Runner's Day Workshop & Run
Runner's Day is back and this time round, there will be 2 workshops. One will be a seminar type and the other will be marathon training run. Look like i can incorporate the run into my marathon training schedule. Here are the details from the Runner's Day website:
Time : 9am – 6pm
Venue: HortPark – The Gardening Hub
33 Hyderabad Road, off Alexandra Road, Singapore 119578
Lunch included
- RS Foot Scan
- Polar Body Age
MARATHON TRAINING RUN SESSION
Date : 16 Nov 2008, Sunday
Time : 7:30am
Venue : East Coast Park – Starting Point @ F2 Carpark
Distance: 10km / 21km / 30km
Special Runner Package
Apart from the valuable workshops, Runners' Day package includes the following:-
RUNNERS' DAY is back for its fourth year with a knowledge-filled day of workshops and running-related activities at scenic HortPark!
Whoever said that running is a simple action of placing one foot before the other continuously is mistaken. Running is a complex and coordinated process that involves the entire body, not just the legs. Everyone runs differently. No one understands your body better than you do.
To better your running performance, you need to understand the running movement and your motion to avoid injuries. You need to train smart and listen to your body. Understanding the kind of nutrition your body requires and learning how to put together a training plan will equip you with the basics on becoming a better runner.
Covering areas of training for all levels of runners, the highlights of this year's Runners' Day include Yoga for Runners and ChiRunning®.
WHO SHOULD ATTEND?
All levels of runners who are keen on improving their running experience. Whether you are attempting your first 5km or training for the full marathon distance, RUNNERS' DAY comprises of workshops of different levels. Each to suit your running goal.
KNOWLEDGE WORKSHOP
Date : 9 Nov 2008, SundayTime : 9am – 6pm
Venue: HortPark – The Gardening Hub
33 Hyderabad Road, off Alexandra Road, Singapore 119578
Lunch included
PROGRAMME
- William Chung, Certified ChiRunning Instructor, ChiRunning
- Ben Pulham and Jonathan Fong from www.racers-toolbox.com on Goal setting, Personal limiters, How to build a training plan and How to monitor your training
- Tye Lee Tze, Podiatrist, The Podiatry Centre on Shoe Selection
- Sharon Lim, Physiotherapist, Alexandra Hospital on Injury Prevention
- Marcel Daane, Performance Coach, on Nutrition
- Joanna Ng, Pilates Instructor, VF Studio on Pilates for Runners
- John Koh, Certified Massage Therapist and Therapist Trainer, Vsprings on Self-Massage Techniques for Runners
- Tommy Yau, National Fitness Manager, Fitness First on Strength Training
- Adrian Mok, An Introduction to Multisport
- RS Foot Scan
- Polar Body Age
MARATHON TRAINING RUN SESSION
Date : 16 Nov 2008, Sunday
Time : 7:30am
Venue : East Coast Park – Starting Point @ F2 Carpark
Distance: 10km / 21km / 30km
Get prepared for race day with the Lead-Up Run organized by Hivelocity. Complete with distance markers and Powerbar Endurance drinks along the way, this run will help you simulate race day and prep you to do your BEST on race day.
With one more month to the Singapore Marathon, THIS IS THE TIME to clock your longest distance before you start tapering.
Supported with
- Distance Markers 3km, 6km, 9km, 12km, 15km, 18km, 10km U-Turn, 20km U-Turn and 30km U-Turn
- Powerbar Drink Stations – Start/Finish Area, Car Park C4 Toilet (est. 2.7km from start), Car Park B1 Toilet (est. 5.8km from start), National Sailing Centre Toilet
- Medical Aid station – Start/Finish Area
Special Runner Package
Apart from the valuable workshops, Runners' Day package includes the following:-
- Athlete's Circle discount voucher
- Powerbar Gel
- File
- Lanyard
- Pen
Monday, September 29, 2008
Marathon Pacer's Training Run Program - Week 6
Marathon Pacer's Training Run
Started the run at 0703. Was running with my Fuelbelt Helium 4 and Garmin FR405.
Initial pace was at 6 min/km throughout the Changi Coastal Road which measured at around 10 km. Was planning to run 24 km but after reaching the 12 km turning point, i decided to carry on running towards East Coast carpark F2, which is another 2 km. The weather was very hot as i felt that my skin was burning. My pace started to deteriorate along the return route at Changi Coastal road as i begun to feel thirsty. Nevertheless, i managed to clear the coastal road and took a water break at the Changi beach toilet. In the end, i managed to complete 28 km in 2hr 52 mins.
Week 6
Marathon
Mon 29/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.
Tues 30/9: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Wed 1/10: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.
Thurs 2/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Fri 3/10: Rest.
Sat 4/10: Recovery. 5 - 7km Easy, Own Time Own Target.
Sun 5/10: 26km Steady State, East Coast Park, Carpark B2, Meet 0650hrs.
Week Total: 50 - 65km
Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sunday!
Half - Marathon
Mon 29/9: Rest
Tues 30/9: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Wed 1/10: Cross.
Thurs 2/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Fri 3/10: Rest.
Sat 4/10: Recovery. 5 - 7km Easy, Own Time Own Target.
Sun 5/10: 18km Steady State,East Coast Park, Carpark B2, Meet 0650hrs.
Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sunday!
Week total: 37 - 45km
Note:: Please look out for Team FatBird pacers at the meeting point.
Started the run at 0703. Was running with my Fuelbelt Helium 4 and Garmin FR405.
Initial pace was at 6 min/km throughout the Changi Coastal Road which measured at around 10 km. Was planning to run 24 km but after reaching the 12 km turning point, i decided to carry on running towards East Coast carpark F2, which is another 2 km. The weather was very hot as i felt that my skin was burning. My pace started to deteriorate along the return route at Changi Coastal road as i begun to feel thirsty. Nevertheless, i managed to clear the coastal road and took a water break at the Changi beach toilet. In the end, i managed to complete 28 km in 2hr 52 mins.
Week 6
Marathon
Mon 29/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.
Tues 30/9: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Wed 1/10: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.
Thurs 2/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Fri 3/10: Rest.
Sat 4/10: Recovery. 5 - 7km Easy, Own Time Own Target.
Sun 5/10: 26km Steady State, East Coast Park, Carpark B2, Meet 0650hrs.
Week Total: 50 - 65km
Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sunday!
Half - Marathon
Mon 29/9: Rest
Tues 30/9: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Wed 1/10: Cross.
Thurs 2/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.
Fri 3/10: Rest.
Sat 4/10: Recovery. 5 - 7km Easy, Own Time Own Target.
Sun 5/10: 18km Steady State,East Coast Park, Carpark B2, Meet 0650hrs.
Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sunday!
Week total: 37 - 45km
Note:: Please look out for Team FatBird pacers at the meeting point.
Sunday, September 28, 2008
New marathon world record for Marathon at Berlin
From BBC sport :
Story from BBC SPORT:
http://news.bbc.co.uk/go/pr/fr/-/sport2/hi/athletics/7640394.stm
Published: 2008/09/28 10:05:46 GMT
Wikipedia link : Haile Gebrselassie
New world record for Gebrselassie
Haile Gebrselassie broke his own world record as he won the Berlin Marathon for the third time in a row.
The 35-year-old Ethiopian became the first man to run under two hours, four minutes as he clocked 2:03:59.
His time was nearly half a minute quicker than his previous record, set over the same course last year.
"I am so, so happy, everything was perfect, the weather was perfect, the spectators were perfect, everything - I am so happy," said Gebrselassie.
"Since I started running, Berlin is my lucky city."
James Kwambai went with the Ethiopian when he broke away just after the 33km mark but Gebrselassie stepped up the pace 6km out and the Kenyan wilted.
Gebrselassie, the first man to win the event three times, picked up £39,000 for the victory and the same amount for his world record.
His achievement was all the more impressive given that his training had been interrupted by a calf injury.
"Two weeks ago I had a bit of a problem with my calf muscle, but I took a week off," he said. "It gave me a few worries coming here, but I forgot about it as the race wore on.
"I knew before I came here I could do something special."
It is the sixth time the world record has been broken over the flat Berlin course.
Irina Mikitenko, who won the London Marathon earlier this year, won the women's race in a time of 2hrs 19mins 18secs.
It was a personal best for the German and the fastest time in the world this year.
http://news.bbc.co.uk/go/pr/fr/-/sport2/hi/athletics/7640394.stm
Published: 2008/09/28 10:05:46 GMT
Wikipedia link : Haile Gebrselassie
Friday, September 26, 2008
Evolution of ASICs Nimbus shoes
Gotta this mail from Asics. Liked the image of the different generations of Asics Nimbus.
Thursday, September 25, 2008
Another Running Event!
More Running organized by World of Sports. Looked like they can organized a World of Sports run series just like the Pearl Izumi Race Series by Keypowerint.
Tuesday, September 23, 2008
11 more weeks to Singapore Marathon!
More on Straits Times marathon guide:
Check out this running calculator:
http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm
Check out this running calculator:
http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm
Monday, September 22, 2008
Marathon Pacer's Training Run Program - Week 5
Here is the week 5 Marathon Pacer's training program. As Singapore is holding her very first Formula One near the I-run River Promenade area, the training run had been shifted to SAFRA Mount Faber. For weekend LSD run, the starting point had been shifted to Changi Beach park so as to minimize any leg damages caused by frequent running on the hard surface in ECP.
Week 5
Marathon
Mon 22/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.
Tues 23/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby. (Will update program again)
Wed 24/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.
Thurs 25/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby. (Will update program again)
Fri 26/9: Rest.
Sat 27/9: 24km Steady State, Changi Beach Park, 0645hrs. Meet at Carpark 2
Route: Changi Beach Park -> Towards ECP Carpark F2-> Changi Beach Park.
Sun 28/9: Recovery. 5 - 7km Easy, Own Time Own Target.
Week Total: 50 - 63km
Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Tues, Thurs and Sat!
Half - Marathon
Mon 22/9: Rest
Tues 23/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby. (Will update program again)
Wed 24/9: Cross.
Thurs 25/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby. (Will update program again)
Fri 26/9: Rest.
Sat 27/9: 18km Steady State, Changi Beach Park, 0645hrs. Meet at Carpark 2
Route:Changi Beach Park -> Towards ECP Carpark F2-> Changi Beach Park.
Sun 28/9: Recovery. 5 - 7km Easy, Own Time Own Target.
Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Tues, Thurs and Sat!
Week total: 37 - 45km
Note: Please look out for Team FatBird pacers at the meeting point.
Week 5
Marathon
Mon 22/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.
Tues 23/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby. (Will update program again)
Wed 24/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.
Thurs 25/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby. (Will update program again)
Fri 26/9: Rest.
Sat 27/9: 24km Steady State, Changi Beach Park, 0645hrs. Meet at Carpark 2
Route: Changi Beach Park -> Towards ECP Carpark F2-> Changi Beach Park.
Sun 28/9: Recovery. 5 - 7km Easy, Own Time Own Target.
Week Total: 50 - 63km
Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Tues, Thurs and Sat!
Half - Marathon
Mon 22/9: Rest
Tues 23/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby. (Will update program again)
Wed 24/9: Cross.
Thurs 25/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby. (Will update program again)
Fri 26/9: Rest.
Sat 27/9: 18km Steady State, Changi Beach Park, 0645hrs. Meet at Carpark 2
Route:Changi Beach Park -> Towards ECP Carpark F2-> Changi Beach Park.
Sun 28/9: Recovery. 5 - 7km Easy, Own Time Own Target.
Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Tues, Thurs and Sat!
Week total: 37 - 45km
Note: Please look out for Team FatBird pacers at the meeting point.
Sunday, September 21, 2008
Quest to my Marathon Training
Marathon Pacer's Training Run
Arrived at the ECP for the marathon pacer's training run on Saturday. Today program was supposed to be 24 km but i decided to run a shorter route. I could feel that my condition was nowhere near 80% as i had just recovered from a cold. The run was started at ard 0700 as a group of marathon trainee begun their LSD run. I was expecting a very hot day but to my surprise, the sun was hiding behind the clouds which made our run a cooling one. As the group went beyond NRSCC, i decided to make a u-turn. The actual u-turn point for the 24 km run was somewhere at the Changi coastal road. In the end, i managed to complete my weekend run at around 17 km as i felt almost breathless.
20 September Marathon Pacer training run group photo
New Toy for my running journey!
Went to Sim Lim Square to purchase the Garmin Forerunner 405. I will be rotating this GPS-enabled watch together with my present Polar RS200SD for my training run.
Singapore Marathon
Received this email from the Singapore Marathon organiser:
Sorry, we are closed! Registration for the Standard Chartered Singapore Marathon is officially closed.The marathon has once again hit a new record of 50,000 runners! We would like to thank all participants for their support!
Look like more and more people are taking up running as their healthy lifestyle!
Arrived at the ECP for the marathon pacer's training run on Saturday. Today program was supposed to be 24 km but i decided to run a shorter route. I could feel that my condition was nowhere near 80% as i had just recovered from a cold. The run was started at ard 0700 as a group of marathon trainee begun their LSD run. I was expecting a very hot day but to my surprise, the sun was hiding behind the clouds which made our run a cooling one. As the group went beyond NRSCC, i decided to make a u-turn. The actual u-turn point for the 24 km run was somewhere at the Changi coastal road. In the end, i managed to complete my weekend run at around 17 km as i felt almost breathless.
20 September Marathon Pacer training run group photoNew Toy for my running journey!
Went to Sim Lim Square to purchase the Garmin Forerunner 405. I will be rotating this GPS-enabled watch together with my present Polar RS200SD for my training run.
My new Toy!
Singapore Marathon
Received this email from the Singapore Marathon organiser:
Sorry, we are closed! Registration for the Standard Chartered Singapore Marathon is officially closed.The marathon has once again hit a new record of 50,000 runners! We would like to thank all participants for their support!
Look like more and more people are taking up running as their healthy lifestyle!
Friday, September 19, 2008
Marathon Runners Have Higher Heart Risks ?
Check out this new from the REDORBIT
REDORBIT NEWS
Marathon Runners Have Higher Heart Risks Posted on: Wednesday, 17 September 2008, 08:00
CDT New research found older marathon runners may have an increased chance of suffering a heart attack.
Researchers found in a study of male marathoners age 50 and up the runners were as likely as other men their age to have calcium buildup in their heart arteries.When compared with men who had a similar amount of heart disease risk factors, marathoners actually tended to have more calcium in their arteries.Calcium is a component of artery-clogging plaques, and predicts a greater risk of suffering a heart attack.
Regular exercise is a heart-healthy habit, so it’s not clear why marathoners would have calcium scores similar to those of other men their age. In general, marathoners were found to have fewer traditional risk factors for heart disease; they weighed less, had lower "bad" LDL cholesterol, higher "good" HDL cholesterol and lower blood pressure.
This could mean that marathon running itself contributes to calcium buildup in some, according to study leader Dr. Stefan Mohlenkamp, of the West-German Heart Center Essen."Based on published data on the benefits of regular exercise, this possibility seems unlikely," he said.
Mohlenkamp said the answer may be found in the former unhealthy lifestyles of some of the runners in his study. Many, he noted, had only started serious, competitive running in their 40s, and half were former smokers.
Mohlenkamp noted that as a general rule, running is a good thing. "You live longer, you live better," he said. "Our study does not question at all the proven benefits of regular exercise."The study is published in the European Heart Journal.
Researchers recruited 108 apparently healthy male marathoners age 50 and older. They calculated each man's Framingham Risk Score -- a standard measure that doctors use to estimate a person's risk of having a heart attack in the next 10 years. It is based on age, sex, blood pressure, cholesterol and smoking habits.
The researchers also used CT scans to calculate each runner's coronary calcium score, and then compared the marathoners with a group of men who had taken part in another study.Overall, 13 percent of the marathoners had a calcium score above 400, which indicates a large of amount of plaque in the arteries.
Twenty-three percent had scores showing moderate plaque buildup. Those rates were nearly identical to those of the comparison group.
Mohlenkamp said doctors should get a detailed risk factor history for patients, and check whether the patient has ever had high blood pressure or has ever been overweight.
Mohlenkamp said that when it comes to judging whether it's safe for an older adult to exercise at such levels, it is "prudent" to not rely on their current risk factors alone.
REDORBIT NEWS
Marathon Runners Have Higher Heart Risks Posted on: Wednesday, 17 September 2008, 08:00
CDT New research found older marathon runners may have an increased chance of suffering a heart attack.
Researchers found in a study of male marathoners age 50 and up the runners were as likely as other men their age to have calcium buildup in their heart arteries.When compared with men who had a similar amount of heart disease risk factors, marathoners actually tended to have more calcium in their arteries.Calcium is a component of artery-clogging plaques, and predicts a greater risk of suffering a heart attack.
Regular exercise is a heart-healthy habit, so it’s not clear why marathoners would have calcium scores similar to those of other men their age. In general, marathoners were found to have fewer traditional risk factors for heart disease; they weighed less, had lower "bad" LDL cholesterol, higher "good" HDL cholesterol and lower blood pressure.
This could mean that marathon running itself contributes to calcium buildup in some, according to study leader Dr. Stefan Mohlenkamp, of the West-German Heart Center Essen."Based on published data on the benefits of regular exercise, this possibility seems unlikely," he said.
Mohlenkamp said the answer may be found in the former unhealthy lifestyles of some of the runners in his study. Many, he noted, had only started serious, competitive running in their 40s, and half were former smokers.
Mohlenkamp noted that as a general rule, running is a good thing. "You live longer, you live better," he said. "Our study does not question at all the proven benefits of regular exercise."The study is published in the European Heart Journal.
Researchers recruited 108 apparently healthy male marathoners age 50 and older. They calculated each man's Framingham Risk Score -- a standard measure that doctors use to estimate a person's risk of having a heart attack in the next 10 years. It is based on age, sex, blood pressure, cholesterol and smoking habits.
The researchers also used CT scans to calculate each runner's coronary calcium score, and then compared the marathoners with a group of men who had taken part in another study.Overall, 13 percent of the marathoners had a calcium score above 400, which indicates a large of amount of plaque in the arteries.
Twenty-three percent had scores showing moderate plaque buildup. Those rates were nearly identical to those of the comparison group.
Mohlenkamp said doctors should get a detailed risk factor history for patients, and check whether the patient has ever had high blood pressure or has ever been overweight.
Mohlenkamp said that when it comes to judging whether it's safe for an older adult to exercise at such levels, it is "prudent" to not rely on their current risk factors alone.
Story from REDORBIT NEWS:
http://www.redorbit.com/news/display/?id=1558193
Published: 2008/09/17 08:00:00 CDT
Thursday, September 18, 2008
Am i overtraining???
Was feeling sick after a gym workout + running on the previous day. Sore throat was the early symptom of my illness. Went to see a doctor and was diagnosed with common cold. I was thinking whether am i overtrained as i was increasing my weekly mileage. Hopefully not. By the way, i gotta some more information on overtraining from the book titled "The competitive Runner's handbook". Here are some of the overtraining symptoms:
- A loss in enthusiasm for training. A desire to quit or an unexplained poor performance in workouts or races .
- A sluggish feeling that lasts for several days. This usually starts with a few runs in which your pace is the same as usual, but it feels more difficult. Next comes "heavy legs." Now you're tired and slow. You have no zip in your step. You may think you're running 8-minute miles, but your watch says it's a 9-minute pace. Your ability to kick during speed workouts and races disappears
- A tired feeling after a full night of sleep. It may be difficult to get out of bed in the morning. You may also have difficulty falling asleep, or may wake up often in the night and find it difficult to go back to sleep. An occasional poor night's sleep should not be a concern, but if it persists for two or three nights, take notice.
- An increase in morning resting heart rate of ten beats or more for the average runner, or five or more for the highly trained competitor. Significant increases are a sign you are not fully recovered from the previous day or days of stress-whether from running or life.
- A pale, sallow, dejected look.
- More frequent or persistent colds, headaches, and respiratory infections. Minor cuts heal slowly. Swollen lymph glands. An early sign for me is a sore throat.
- Upset stomach, loss of appetite, sudden weight loss, constipation, or diarrhea.
- Mild tenderness or stiffness that doesn't go away after a day of rest or after the first few minutes of your daily run. Soreness for a day or two after hard runs is normal, but soreness that accumulates from high mileage or persists for several days after hard running isn't. Be aware of any indications that your musculoskeletal system has been overtaxed.
- Increased irritability, feelings of tension, short temper, mild depression, loss of confidence, difficulty making decisions, lack of concentration, poor coordination. Spouses are often the first to know when cranky mates are overtraining.
- An uncharacteristic lack of interest in running. This is often called "the blahs" or "burnout."
Wednesday, September 17, 2008
New Balance REAL Run 2008 update
Updates to the NB Real Run:
Race routes for 10km and 15km
All participants are entitled to a goodie bag that includes the following:
Race routes for 10km and 15kmAll participants are entitled to a goodie bag that includes the following:
- An exclusive New Balance lightening dry T-shirt
- A New Balance sling bag 100 PLUS isotonic drink
- Nature Valley Energy Bar (canned)
- Storm Lozenges
- Eagle Muscular Balm
- New Balance 30% discount voucher
- Other promotion leaflets
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