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:

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, Sunday
Time : 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

Other Fringe Activities

- 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

Running Route

Special Runner Package

Apart from the valuable workshops, Runners' Day package includes the following:-

• Athlete's Circle discount voucher
• Powerbar Gel
• File
• Lanyard
• Pen

Click here for registration

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.

New marathon world record for Marathon at Berlin

From BBC sport :

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.

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

Evolution of ASICs Nimbus shoes

Gotta this mail from Asics. Liked the image of the different generations of Asics Nimbus.

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.

Salomon X-trail run

Click the link below for more details:
Salomon X-trail Run

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

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.

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.

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!

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.

Story from REDORBIT NEWS:
http://www.redorbit.com/news/display/?id=1558193

Published: 2008/09/17 08:00:00 CDT

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."

Under point 6 was exactly the same of what i am experiencing now. Will be cutting down on the distance and pace of my runs. May also have to increase my rest days or more slacking days. Lastly, going to pray for recovery soon or else likely to miss more LSD training in the coming weekend!

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:

• 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

12 more weeks to Singapore Marathon!

4th attachment of The Straits Time marathon guide:




Enjoy training!

Marathon Pacer's Training Run Program - Week 4

This is the week 4 training program by Team FatBird pacers. Once again, missed last Sat LSD as i was too lazy to train due to heavy rain around my home area.

Week 4

Marathon:

Mon 15/9: 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 16/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 22km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: MacDonalds -> NSRCC (8km) -> <4> -> MacDonalds.

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 46 - 59km

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Half-Marathon:

Mon 15/9: Rest

Tues 16/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Cross.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 16km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: McDonalds -> NSRCC -> McDonalds

Sun 21/9: 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 Sat!


Week total: 35 - 43km


Note:: Please look out for Team FatBird pacers at the meeting point.


More news on KPE run in today's Straits Times. The man, who was engaged by the LTA collapsed at an area near the finish line, was admitted to Changi General Hospital and is in a stable condition.
http://www.straitstimes.com/Breaking%2BNews/Singapore/Story/STIStory_278694.html

SWING KPE Run

Ran in the Swing KPE (Kallang - Paya Lebar Expressway) run in the morning. This would be the one and only time that one could run in a Singapore Expressway Tunnel.

Arrived at the Kovan MRT carpark at around 7 am. Meet up with some of the sgrunners like DR, DO, Raven, Sassyrunner, Cokiee and many more. There was bus service provided by the organizers as the starting point was at the mid point of the KPE which was inaccessible by private transportation. The bus services were to transport all the runners from either Kovan or Tampines MRT to the starting point.

The run was started at around 0830 and all the 10 km runners begun their first ever Singapore tunnel run. For the first 2 km, there was a "shit" smell in the tunnel as i wondered is there anyone who "shit" in his short. The organizers even switched off the tunnel lights along the route in conjunction of Lantern celebration. At around 4 km, i could feel the heat and stuffiness in the tunnel. This tunnel is definitely not for runner to run in but for cars ONLY. I was almost exhausted from lask of oxygen inside the tunnel.

Nevertheless, i managed to complete the 10km run without stopping. Actually thought of giving up the run as the heat was overcome my physical strength. Collected the goodies bag at the end of the run and took the free transport back to Kovan MRT.

KPE run goodies bag

The goodies bag contains 03 x packet of instant noodle - mi goreng, 01 x lantern, 01 x sports drink, 01 x magnet, 01 x water bottle, 01 x body sticker and 01 x KPE towel. All for FREE!

Below was the media coverage from channelnewsasia:

KPE tunnel hosts sporting event

Posted: 14 September 2008 1954 hrs

SINGAPORE : Some 15,000 people had the chance to run or walk in the unopened stretch of the Kallang-Paya Lebar Expressway on Sunday morning.

But one person almost did not make it out of the tunnel alive.

48-year-old Koh Sien Chin collapsed near the finishing line, at around 9.15am.

He is a commercial photographer engaged by the Land Transport Authority (LTA).

The first people to respond were runners - one of whom was a doctor - who had just completed a race.

As Mr Koh's heartbeat could not be detected, he was given three shocks from an automated external defibrillator - a portable electronic device used to treat sudden heart attacks - before being sent to a hospital.

Mr Koh is now in critical condition at the Changi General Hospital.

Kalai Chelvan, one of the runners, said: "We felt breathless when we were running, we know the heat is there."

LTA said necessary medical personnel and equipment were in place for the event, which was intended to celebrate the completion of the underground expressway.

The LTA added that the tunnel's ventilation system - consisting of six jet fans and six tunnel ventilation fans - was working consistently throughout the event.

Besides a competitive 10km race or a 5km walk-and-run, the event also aimed to break the Guinness Book of Records for the largest lantern parade. - CNA/ms

http://www.channelnewsasia.com/stories/singaporelocalnews/view/375844/1/.html

Sports Massage

Attended my first sports massage at SSMC. Targeted areas were my Quadriceps and ITB. It was the most painful massage i ever experienced, but i think it was worthwhile as i could feel my tight muscles loosen up. Will be going for sports massage once a month as to increase the chances of running injury-free.

What is Sports Massage?

Sports Massage is the term applied to the discipline of using massage for the specific benefit of all sports and exercise participants. It covers the management, manipulation and rehabilitation of the soft tissues of the body eg. muscles, ligaments and tendons.

Sports massage should be tailored to each individual's needs to positively enhance ones ability to perform.

Benefits of sports massage:

• Improve circulation & lymphatic flow
• Assist in the removal of metabolic waste
• Sedate or stimulate nerve endings
• Increase or decrease muscle tone
• Increase or decrease muscle length
• Remodel scar tissue when required
• Assist in mental preparation for sporting participation

Sports massage can be beneficial at various stages of participation. For example:

• The conditioning / training phase
• Pre competition
• Inter competition
• Post competition
• Post travel
• Injury prevention
• Injury recovery

Regardless of whether you exercise or play sport to keep fit, or compete from club to international level, then sports massage may have something to offer you.

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1320372

Mindmap of sport massage using imindmap software

Reference

Understanding Sports Massage (Paperback) by Patricia J., Ph.D. Benjamin (Author), Scott P. Lamp (Author)

Foldable Road Bikes & The Return of Lance Armstrong

Saw this foldable bike in operation on the road last saturday morning. Was wondering whether this bike is of the same max speed as the bigger sized road bike...

Reach Racing SL

Reach Racing

Check out its website!

Lance Armstrong will be completing in 2009 Tour De France, he will be gunning for his 8th wins. Go to HERE And YaHoo News
And Video for more news on his returns.

Bedok Reservoir Park Run

Did a training run in Bedok Reservoir in the late afternoon. The sun was very sunny and hot as i put on my ASICS cumulus 10 running shoes for my training run. It had been quite some time since i last ran in Bedok Reservoir. I think it was when i was running in the sundown marathon. Did a fast pace on the 1st round followed by easy pace on the 2nd round. Was feeling very tired after the run, must be due to the yesterday Gym workout and theMR25 30 km progressive run on last Sunday. I think i have not fully recover from my muscle strains and aches. Will be going for my virgin sport massage tomorrow, still wondering how will the massage aids me in my recovery....

Click here for my Bedok Reservoir review.

Distance: 9.6km
Shoes: ASICS Cumulus 10

Mindmap on Running

Did a mindmap on running using iMindMap software. Will be improving it as days go by....

Mindmap of Running

13 more weeks to Singapore Marathon!

3rd attachment of The Straits Time marathon guide:


Enjoy your Marathon training!!!

Marathon Pacer's Training Run Program - Week 3

This is the week 3 training program from Sgrunners. Missed ECP run last Sat due to the MR25 run on Sunday. Will definitely join the pacers for LSD run on this coming Sat.

Week 3

Mon 8/9: Rest / Cross (5 - 10km for those who choose to run), OTOT. Do this or Wednesday.

Tues 9/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 22km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Fort Road -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 46 - 63km

Note: This sunday is also the Swing KPE Race.


Half-Marathon:

Mon 8/9: Rest

Tues 9/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Cross.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 16km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Note: This sunday is also the Swing KPE Race.

Week total: 35 - 47km

MR25 Progressive Run 2008 - 30 KM

Met up with Dreamrunner, DO, Cheow, Teelee, Colleen and some of the sgrunners members at the Macrithie Reservoir for the 2nd last 2008 MR25 Progressive run. Was thinking whether to run the full 30 km or make a early u-turn along the route for 20 km run as i was feeling very tired. But making an early u-turn would have giving me a DSQ status, so i decided to try my very best and finish the distance.

The run started at 0700 and the environment was cooling. As expected, the terrain was muddy and wet, and the mud seemed to be "sucking" my energy away from me as i could feel the extreme tiredness at the last 5 km. I put on my newly-bought Fuelbelt Helium 4 for the run. The Fuelbelt appeared to be a little bit loose as i needed to make constant adjustment to the fuelbelt.

At around 27 km into the run, both my quadriceps begun to cramp up. This prompted me to start walking for the rest of the remaining distances. Have to solve this cramp problem which might hinder me from getting my marathon PB on this coming dec. In spite of this problem, i managed to jog/walk to the finishing line in 3 hr 13 mins.

Next week LSD will be in ECP on Sat and not to forget the SWNG KPE run on sunday.

Fuelbelt Helium 4

Singapore Marathon Workshop Series II & Swing KPE Goodies

Attended the Standard Chartered Marathon Clinic series 2 today. Here are the topics of the day:

Programme for the Day (3 to 5pm):

1. "Running away from Injuries- Common running injuries" By Ms Sharon Lim, Physiotherapist from Alexandra Hospital .
~ Learn about common running injuries (runner's knee, ITB friction syndrome, shin splints and others) and how to prevent them.
2. Personal experience of injuries sustained and how an adidas sponsored athlete dealt with it? By Mr Fabian Williams - Not conducted as Mr Fabian was busy.

3. Tracking Your Progress and Practical Session By Dr Tan Swee Kheng

The seminar begun with Sport injury prevention by Mr Philippe Steiner, a Physiotherapist from Switzerland. I think this is the replacement presentation for item 2 as Mr Fabian was not around. It was an very interesting presentation by Mr Philippe, who talked about some of the sport injuries like shin splints. Next was the presentation by Ms Sharon Lim. Some of the information was almost identical to the first presentation. Nevertheless, Ms Sharon went on to talk about other causes of sport injuries, namely the Intrinsic and Extrinsic factors (Click here to find out what are these factors as mentioned by my previous post). And sport injuries like Patello-femoral Pain Syndrome or runner's knee. For the last presentation, Dr Tan showed the required mileages that the 10km,21km and marathon participants had to run till within this month. I can't remember the figures... And she conducted a practical session which i had to forgo as i went to collect the SWING KPE running bib.

Here are the item from SWING KPE:

My Swing KPE running bib

Front and back of the T-shirt

Swing KPE design

As i was writing this post, the sky started to pour..... will be running on muddy ground in MacRitchie Reservoir tomorrow morning!

Heel - Ball Versus Forefoot Strike

According to the "The competitive Runner's Handbook", there are two types of foot strike, namely heel-ball (rear foot) and ball-heel (fore foot). And if one run barefoot, he/she will feel that barefoot running is ball-heel. Most fast runners run in ball-heel strike and that include the elites. With this type of foot strike, it allows runners to gain speed by increasing both stride length and rate. Whereas stride length is minimizes with heel-ball running. But excessive toe strikers land too high on their toes, as this will increases the strain on the lower leg, and results in too much bouncing and, thus wasted energy.

Ball-heed runners are normally light weighted, have strong and flexible leg muscles, and can race at least at 7 minutes per mile pace. Most average runners will be safer and more efficient sing the heel-ball or midfoot strike method. Ultimately, the best footstrike is one that allow the runner to run relaxed and efficiently.

For runner who wants to switch from heel-ball to ball-heel strike running, he/she must do so gradually. Periodically during training runs and races, concentrate on using the new footstrike. Switching to heel-ball running is recommended for marathon training and races, while ball-heel form for short, intense speed training and races of 5 k and less. To reduce injury when switching to ball-heel, runner must strengthen and stretch key muscles and tendons that will asked to do additional work. Not all runners can safely change their footstrike.

Once the runner develop a powerful ball-heel foot drive, keep it fine tuned. It's easy to fall back to the lazy heel-ball footstrikes which require lesser effort.Whatever footstrike one use, alway strive to hit the ground lightly and quietly. The sound of the footstrike decreases as one become more efficient.

Newton running shoes encourage running in forefoot. See here for more details.

My New Running Shoes!

Bought a new pair of running shoes for my marathon training. Will be trying out this shoes soon!

Asics Cumulus 10

Name : ASICS Cumulus 10

Date of Birth : 02 SEP 08
Mileage : 0 km

Check out its website.

Marathon Pacer's Training Run Program - Week 2

This is the week 2 training program from Sgrunners.Won't be joining the Sat training run as i will be running in the MR25 30 km progressive run, which is held on Sunday.

Week 2

Marathon:

Monday, 1/9: Rest/Cross (5-10km for those who choose to run), OTOT. Do this or Wed.

Tuesday, 2/9: 7 - 10km, River Promenade. 1815 hrs. Led by Team FatBird.

Wednesday, 3/9: Rest/Cross (7 - 12km) International Business Park. 1800 hrs. Led by Team FatBird. Do this or Monday

Thursday, 4/9: 7 - 10km, River Promenade. 1815 hrs. Led by Team FatBird.

Friday, 5/9: Rest.

Saturday, 6/9: 20km Easy, ECP Skating Rink. 0630 hrs. Led by David Tay / Team FatBird.
Route: Skating Rink -> Playground -> NSRCC -> Skating Rink.

Sunday, 7/9: Recovery. 5 - 7km Easy. OTOT.

Note: This Sunday is also the MR25 Progressive Run 30km. Those who will be doing this run, swap the Saturday and Sunday programmes, with the MR 30km replacing the 20km.

Week total: 44 - 59km.


Half-Marathon:

Monday, 1/9: Rest.

Tuesday, 2/9: 7 - 10km, Tempo. River Promenade. 1815 hrs. Led by Team FatBird.

Wednesday, 3/9: Rest.

Thursday, 4/9: 7 - 10km, River Promenade. 1815 hrs. Led by Team FatBird.

Friday, 5/9: Rest.

Saturday, 6/9: 16km Easy, ECP Skating Rink. 0630 hrs. Led by David Tay / Team FatBird.
Route: Skating Rink -> NSRCC -> Skating Rink.

Sunday, 7/9: Recovery. 5 - 7km Easy. OTOT.

Week total: 35 - 43km

Click here for more information on I-Run.

30 August Marathon Pacer training run group photo
courtesy of Passion runner - Esther