Tuesday, June 21, 2011
Tuesday, June 14, 2011
Monday, June 13, 2011
The queeing at the holding area
I think this part was innoactive because comparing to the vertical marathon I took part recently . All of us run together . They never limit the number at interval . Interval is good as the air seem more circulating in the stairs. Although the waiting time was boring .But I went walking around and then found Ace compression clothings I planning to buy . But then I had no budget for the day .SAD ..
Raffles One
A day at Vertical marathon . I overslept and then I reach there. There is alot of people , we register and get our event T-shirt . I was abit worried I came to the wrong mrt place. While I alighted out mrt raffles, I saw a lady asking for direction , I decided to ask to follow her. Her name is Mas . We went to register together
Friday, June 10, 2011
Vertical Marathon and new Hobby
Is this preparation enough for vertical marathon . I must do it . I must do it ..
2nd thing is train myself to be Boxer. Just like in the show ..
Million Dollar Baby (2004) - IMDb
http://www.imdb.com/title/tt0405159/quotes?qt=qt0313370
http://www.imdb.com/title/tt0405159/quotes?qt=qt0313422
Wednesday, June 8, 2011
Need to do alot of streching to improve my Muscle
http://sportsmedicine.about.com/od/flexibilityandstretching/qt/Achilles_Stretch.htm
Today I will declared REST DAY
I feel very feverish and bodyaches all over ,especially my calf and kneecap .
I really dont feel like coming to work .BUT if I dont report . MY Dad will give me black face and I wont have rest at home.
I went to see in house clinic and given some medicine .
There is my breakfast ...Sweet potato by my mum ..
I think Sweet potato is good because it can keep me filled for hours and prevent me from snacking on wasted calories...
Tuesday, June 7, 2011
Exercise manic
Can remember what I upload just now ... Oh .. Today I did interval training ...
Run like mad..and suffering from cramps on my lower leg...
This place is good
I had exercise attire for me to workout during lunch .Go for my company gym had a short run . And U feel totally refresh .There is bathing factiles here . I think my company was kind enough to let me have my afternoon run . It is good for me because it make me refresh and keep my depression at bay .
So i think I am blessed in one way .Sometimes I dont count my blessing .So I get fearful at times .... what if ... this place seem to be good .....
Monday, June 6, 2011
Friday, June 3, 2011
Trianing tRIANING
Interval Training
Interval training allows the athlete to work close to their aerobic limit (VO2max) for a longer duration compared to a continuous type session. Short bouts of 3-5 minutes at an intensity close to VO2max are interspersed by periods of active recovery. Work to rest ratio should be 1:1 so a 3 minute run should be followed by 3 minutes of rest (8).
Because this type of aerobic endurance training is very demanding, sessions should be limited both in duration and in frequency each week. Duration is usually 30-45 minutes and frequency is one or two sessions per week, with ample rest days between. Below is a sample program for a 10k runner:
Sample 10K Training Plan
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest 10 x 0.5km 10km run (easy) Long Slow Distance Run (45 min) 5 x 1km Long Slow Distance Run (45 min) Fartlek Run (45 min)
Taking the time for each 0.5km interval, allocate the same amount of time for the rest periods between. Rest should be in the form of active recovery such as brisk walking or very light jogging. Click here for more on interval training
Repetition Training
This is the most intense form of aerobic endurance training. Performed at a pace greater than VO2max it places a high demand on the anaerobic energy systems. Work intervals are usually only 60-90 seconds separated by rest intervals of 5 minutes or more. Typically work to rest ratio is 1:5 (8). Repetition training helps to improve running speed, running economy and builds a greater tolerance to lactic acid. Endurance athletes often use repetition training to help in the final kick of a race. Due to the high intensity nature, only one session per week is required.
Fartlek training combines some or all of the above aerobic endurance training techniques. A long slow run/cycle (at about 70% VO2max) form the foundation of the session and is combined with short bursts of higher intensity work. There is no set format for a Fartlek session although there are some standard sessions that have been developed by coaches over the years. Fartlek endurance training will improve VO2max, exercise economy and lactate threshold. It also adds a nice change of pace to the more monotonous steady-state training. The table below outlines a sample program for an amateur Cross Country Runner:
http://www.sport-fitness-advisor.com/fartlek-training.html
Interval training allows the athlete to work close to their aerobic limit (VO2max) for a longer duration compared to a continuous type session. Short bouts of 3-5 minutes at an intensity close to VO2max are interspersed by periods of active recovery. Work to rest ratio should be 1:1 so a 3 minute run should be followed by 3 minutes of rest (8).
Because this type of aerobic endurance training is very demanding, sessions should be limited both in duration and in frequency each week. Duration is usually 30-45 minutes and frequency is one or two sessions per week, with ample rest days between. Below is a sample program for a 10k runner:
Sample 10K Training Plan
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest 10 x 0.5km 10km run (easy) Long Slow Distance Run (45 min) 5 x 1km Long Slow Distance Run (45 min) Fartlek Run (45 min)
Taking the time for each 0.5km interval, allocate the same amount of time for the rest periods between. Rest should be in the form of active recovery such as brisk walking or very light jogging. Click here for more on interval training
Repetition Training
This is the most intense form of aerobic endurance training. Performed at a pace greater than VO2max it places a high demand on the anaerobic energy systems. Work intervals are usually only 60-90 seconds separated by rest intervals of 5 minutes or more. Typically work to rest ratio is 1:5 (8). Repetition training helps to improve running speed, running economy and builds a greater tolerance to lactic acid. Endurance athletes often use repetition training to help in the final kick of a race. Due to the high intensity nature, only one session per week is required.
Fartlek training combines some or all of the above aerobic endurance training techniques. A long slow run/cycle (at about 70% VO2max) form the foundation of the session and is combined with short bursts of higher intensity work. There is no set format for a Fartlek session although there are some standard sessions that have been developed by coaches over the years. Fartlek endurance training will improve VO2max, exercise economy and lactate threshold. It also adds a nice change of pace to the more monotonous steady-state training. The table below outlines a sample program for an amateur Cross Country Runner:
http://www.sport-fitness-advisor.com/fartlek-training.html
Lactate Threshold Trianing
One of the most common ways to gauge lactate threshold training intensity is to monitor heart rate. While, a very quick and simple method is to simply assume your lactate threshold will occur at 85-90% of your maximum heart rate, this method lacks accuracy and reliability for many athletes. If you do want to determine training intensity this way, use the Karvonen formula rather than simply deducting your age from 220.
http://www.sport-fitness-advisor.com/heart-rate-reserve.html
Calculate my resting rate
more reliable method is to determine your heart rate at the lactate threshold and then to train at this heart rate intensity. This is by no means flawless however, especially as heart rate often tends to rise slowly over prolonged exercise periods without increases in intensity a phenomenon known as cardiac drift.
Cyclists can use a power meter to determine the work rate at lactate threshold and thus a suitable intensity for lactate threshold training sessions.
Here is a typical interval lactate threshold training session:
Interval Training Session
Frequency 2x week
Intensity 95-105% LT*
No. intervals 3-5
Interval time 10mins
Rest intervals 2-3mins
Continuous Training Session
Frequency 2x week
Intensity 95-105% LT
Time 20-30mins
http://www.sport-fitness-advisor.com/heart-rate-reserve.html
Calculate my resting rate
more reliable method is to determine your heart rate at the lactate threshold and then to train at this heart rate intensity. This is by no means flawless however, especially as heart rate often tends to rise slowly over prolonged exercise periods without increases in intensity a phenomenon known as cardiac drift.
Cyclists can use a power meter to determine the work rate at lactate threshold and thus a suitable intensity for lactate threshold training sessions.
Here is a typical interval lactate threshold training session:
Interval Training Session
Frequency 2x week
Intensity 95-105% LT*
No. intervals 3-5
Interval time 10mins
Rest intervals 2-3mins
Continuous Training Session
Frequency 2x week
Intensity 95-105% LT
Time 20-30mins
Recovery Run
It mean doing some short exercise to get rid of lactic acide in our muscle. Walk around .LIGHT Intensity exercise is the key word
30 minutes of gentle movement than you will with bed rest!
--------------------------------------------------------------------------------
Short Runs
The short runs are based on time rather than distance (as with the long runs). The pace is a little faster than the long runs also. You may take walk breaks in the short runs. Rather than having a set format (i.e. run 2 mins, jog 3mins) take a minute's walk when you feel you need to. Over the weeks try to go longer and longer without a walking break.
Here is the format for our Short runs...
•
Warm Up: 5-10 minutes of light jogging
•
Duration: 20-45mins (see chart below)
•
Intensity: Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 6-7
•
Cool down: 5-10 minutes of light jogging
Fartlek Training Sessions
These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don't need to know what those terms mean, I've just added links if you're interested.
Here is the format for our Fartlek sessions...
•Warm Up with 5-10 minutes of light jogging
•
Run for 4 minutes, jog slowly for 1 minute. This one cycle
•
Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles
•
On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs
•
Cool down for 5-10 minutes of light jogging
--------------------------------------------------------------------------------
30 minutes of gentle movement than you will with bed rest!
--------------------------------------------------------------------------------
Short Runs
The short runs are based on time rather than distance (as with the long runs). The pace is a little faster than the long runs also. You may take walk breaks in the short runs. Rather than having a set format (i.e. run 2 mins, jog 3mins) take a minute's walk when you feel you need to. Over the weeks try to go longer and longer without a walking break.
Here is the format for our Short runs...
•
Warm Up: 5-10 minutes of light jogging
•
Duration: 20-45mins (see chart below)
•
Intensity: Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 6-7
•
Cool down: 5-10 minutes of light jogging
Fartlek Training Sessions
These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don't need to know what those terms mean, I've just added links if you're interested.
Here is the format for our Fartlek sessions...
•Warm Up with 5-10 minutes of light jogging
•
Run for 4 minutes, jog slowly for 1 minute. This one cycle
•
Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles
•
On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs
•
Cool down for 5-10 minutes of light jogging
--------------------------------------------------------------------------------
Long Run
Long Runs
With most sports and events, the more closely your training matches the actual event, the better you can expect to perform. The trouble is, if you do too many long runs, your body just doesn't have time to recover. And it's only with sufficient recovery that the body adapts and becomes stronger.
With that in mind the beginner marathon training schedule only incorporates one long run per week. And that's enough. Here's a crucial point to remember...
Completing the distance is what's important... NOT how quickly you complete it. Speed and time is irrelevant. What you are aiming for is to start the long run slow enough so that you can finish the run at a similar pace.
Regular walk breaks are fine - actually they are more than fine - they are encouraged! At the start of the program it's a good idea to run for 2 minutes and walk for 3 minutes over the distance. Overcompensate at first - make it easier than you think you should.
As the weeks progress you can decrease the walking time and increase the jogging time - walking 2 minutes and jogging 3 minutes perhaps. Some people will build up to running 9 minutes, jogging 1 minute but it's not important...
What's IS important is that you find your level - a run/walk combination that allows you to comfortable complete the full distance.
Here is the format for our Long sessions...
•Warm up: 5 minutes of brisk walking (warm up is shorter because actual jogging pace should be slow)
•
Distance: Varies from 2 miles up to 20 miles as program progresses (see chart at bottom of page)
•
Intensity: Low! On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for 5 on the jog and 3 on the walk breaks
•
Cool Down: Finish with 10 minutes of brisk walking (these can count as part of your miles
adapted from http://www.sport-fitness-advisor.com/marathon-training-schedule.html
With most sports and events, the more closely your training matches the actual event, the better you can expect to perform. The trouble is, if you do too many long runs, your body just doesn't have time to recover. And it's only with sufficient recovery that the body adapts and becomes stronger.
With that in mind the beginner marathon training schedule only incorporates one long run per week. And that's enough. Here's a crucial point to remember...
Completing the distance is what's important... NOT how quickly you complete it. Speed and time is irrelevant. What you are aiming for is to start the long run slow enough so that you can finish the run at a similar pace.
Regular walk breaks are fine - actually they are more than fine - they are encouraged! At the start of the program it's a good idea to run for 2 minutes and walk for 3 minutes over the distance. Overcompensate at first - make it easier than you think you should.
As the weeks progress you can decrease the walking time and increase the jogging time - walking 2 minutes and jogging 3 minutes perhaps. Some people will build up to running 9 minutes, jogging 1 minute but it's not important...
What's IS important is that you find your level - a run/walk combination that allows you to comfortable complete the full distance.
Here is the format for our Long sessions...
•Warm up: 5 minutes of brisk walking (warm up is shorter because actual jogging pace should be slow)
•
Distance: Varies from 2 miles up to 20 miles as program progresses (see chart at bottom of page)
•
Intensity: Low! On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for 5 on the jog and 3 on the walk breaks
•
Cool Down: Finish with 10 minutes of brisk walking (these can count as part of your miles
adapted from http://www.sport-fitness-advisor.com/marathon-training-schedule.html
Thursday, June 2, 2011
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