Session with the Ironman Champ Craig Alexander!

Gotta this mail from keypowerint:



Won't miss this golden opportunity!

My SCSM 2008 Cert

Received my SCSM 2008 cert, did a slower marathon time as compared to the previous year. Nevertheless, was delighted to have completed the marathon as i was suffering from ITBs in the midst of my marathon training. Had to stop running LSD for a few weeks prior to the main event. Will be going for PB in this coming year (Hoping) ......

Birth of My first Road Bike

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 ...

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......

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.

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

Check out this promotion from Athlete's Circle!

Promotion from Athlete's Circle:

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!

Asics Sale!

Best time to buy more running equipments!

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.

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!

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.

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.

Mindmap on Running

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

Mindmap of Running

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!

Countdown to Beiijing Olympic Men's Marathon and AHM 08!

9.5 Hours more to the Men's Marathon.

Click here to check out the participants!

8.5 Hours more to AHM 08.

Weather Forecast for tomorrow morning :

Cloudy with showers with thunder affecting many areas in the morning.

May have to run in the rain if the sky continue to rain till tomorrow. Let's pray for the rain to stop.....

Dean Karnazes The Ultramarathon Man

Dean Karnazes had published his second book titled "50/50: Secrets I Learned Running 50 Marathons in 50 Days -- and How You Too Can Achieve Super Endurance!" This book relates to his challenge in The North Face Endurance 50, also known as the 50/50/50, was fifty marathons in fifty states in fifty consecutive days,which begin with the Lewis and Clark Marathon in St. Louis on September 17, 2006, and finishing with the New York City Marathon on November 5th. There is also a film about this challenge titled "Ultramarathon Man", which will only be shown in USA.

Left- Dean Karnazes's latest book. Right - His first book

The film UltraMarathon Man: 50 Marathons • 50 States • 50 Days

Will be ordering his new book, cant wait for the book to arrive!

Update to the Men's Olympic marathon

Some update to the Beijing Olympic Men's Marathon (From marathonguide.com)

Kenyan marathon star to replace injured Cheruiyot at Olympics

www.chinaview.cn

NAIROBI, Aug. 16 (Xinhua) -- Kenya's athletic officials said late Saturday that world marathon champion Luke Kibet who had been selected as a reserve will replace injured Robert Cheruiyot in the men's marathon squad.

The 29-year-old Cheruiyot pulled out of the Beijing Olympic Games on Saturday after aggravating a thigh injury he first sustained in Italy.

Cheruiyot won last year's inaugural world marathon masters, a combination of the world's top marathons.

Three-times London marathon winner Martin Lel and Samuel Wanjiru will also run for Kenya in the Olympic marathon on Aug. 24.

"I first injured my thigh while training in June but I had been told it would clear but instead it came worse and especially when doing my speed work. And Friday I made the decision to step to withdraw from the team, because I did not want to travel not fully fit to represent my country,"Cheruiyot said.

Kibet who left the country late Saturday is expected in the Chinese capital Sunday along with world half marathon record holder Samuel Kamau Wanjiru and London Marathon champion Lel who will carry the Kenyan flag in the race on Aug. 24.

Kibet who was set to travel anyway as a reserve expressed his sympathies to Cheruiyot after receiving the sad news from Cheruiyot.

"I am sorry that an injury has prevented Cheruiyot from competing in Beijing because he wasreally looking forward to it. I have been trainingfor Berlin marathon so am ready and I will do my best to represent my country in Beijing."

"Luckily, we got Kibet's visa only on Friday and he will now travel. He is an able replacement going by his past track record and it is a blessing that Kenya is blessed with so much talent," Athletics Kenya spokesman Peter Angwenyi confirmed the change by telephone.

Cheruiyot said he was sad to see his chances of running in Beijing go up in smoke.

"I have never trained so hard in my life. I gave it my all but unfortunately it has come to this," he said. "I am so sad because i wanted to show Kenyans that what I can achieve for them."

He attributed his injury to too much training. "I think I overtrained in Italy and my body could not take it anymore," he said.

Editor: Xinhuanet

Baldini uncertain to defend Olympic marathon title

BEIJING (AP) -Stefano Baldini of Italy is uncertain whether he will defend his Olympic marathon title Sunday.

The Italian injured his right thigh Friday and has not been able to prepare in ideal conditions for the concluding event of the track program at the Beijing Games.

"I haven't trained for three days and my morale is down,'' the 37-year-old reigning European champion told Italian reporters Tuesday. "I'm going train four times. If I have a relapse I won't be able to race. It would be a huge disappointment.''

Breaking News : USAIN Bolt of Jamaica had won the men's 200 metres gold medal to complete the sprint double in a new world record time of 19.30 seconds. He totally dominates the 100 and 200 metres. What an amazing sprinter.