Training for half marathon

Traing for half marathon

Preparation for 25KM

6.6KM 15Th may 2011 . EASY RUN

Training For passion run

1.6KM 10 mins

Training For passion run

1.6KM 10 mins

Results - Energizer Singapore Night Trail 2011 12km Women

GERALDINE CHAN 40004 12km Women 2h 20m 06s 2h 21m 54s 204

Training for Passion run 12days..

I suppose To do my marathob on weekend.But i feel extremely hot and stuffy and suffering from headache. SO I end up sleeping instead of going for my training jog .

I wake up this morning , having no mood to run at all.

marathon predictions

04:44:11
It was estimated from the website that I will take from the url

http://running.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=running&cdn=health&tm=232&gps=320_301_1203_562&f=00&tt=12&bt=1&bts=1&zu=http%3A//www.runningforfitness.org/calc/racepaces/rp

Run

Steady Run
Run at a pace that will improve heart health ,
oxygen delievery to muscles
fat ultisation and msucular endurace.
Stead runs - at comfortable pace.Able to maintiain
a conversation ,but it is not effortless=your
chatting should be slightly breathless.
30-50 min steady run .


Recovery run .
Keeo it 20=40 minues .
Try this the day after a tough session instead of resting.
Try a really easy paced recovery run for 20 minute .

Threshold running .
Threshold running Lactate or anaerobic threshold.
85 percent of thier MHR
One session per week .

2-4 * * minutes with a 2 min recovery.

Interval Training .
Focus on building speed endurance should allow less time
to recover than a ession focusing on pure speed.
1Km intervals ,You might take 2 minyte to recovery before settling off .
400 m , you might take 2-3 min
Allow your body to recovery completely each time,
while in the former session the onus is on improving endurance.
So a full recovery isnt neccessary .
Feel tired halfway through an interval session , Slow down the pace
of the run rather than increasing the length of recovery period.
One session per week of interval trianing is sufficient for marathon
and half marathon training .

Threshold session .

Today ,,,WorKout Log

Today's Workout
Run 3 KM at a pace of about 16:02 per KM -- for a total time of 48:06. The pace of 16:02 is just a good guideline. Anything close to it is fine, as long as the pace feels comfortable.

Preparation for 21kM

AM I READY for 21KM?

The Energizer Night Trail 2011 (2)

The Energrizer Night Trail 2011 photo

IT is filled with alot of people

The energizer night Trail 2011

It is a difficult night trail for me . Firstly , it is due to darkness and the mild headlight couldn’t be much of help. I got into state of panic when I saw there is no marshall on the road I was heading. And The marshall is like my only hope and light shown . I was encouraged by people who are also with me . Else I really freak out .
I had anxiety panick on the run .
The road was rocky . I was handling big stress that day .
And I nearly slipped in some of them . I think night trail is not agood idea because basically it is dark and at night all our system shut down , that caused us to be unaware to detect slippery roads and also steep slopes .
I took 2 hr 12 mins to complete a 12km trail . Whereby at daytime and flat landing , I took 1hr 45 mins to complete a 10km run .This had shown how sunlight can assist you in your running state and awareness

350 RUN ....

Name GERALDINE
Bib 1320
Race Category Womens' Open
Nett Time 02:08:59
Gun Time 02:08:59.82
Rank 1657 of 2396

Today running

Today RUnning

Toda MIleage ...Preparation FOR night energize run

Preparation for 21KM .can I complete it?

30 Min 1.9Km .

It is since I came back from U run 350 . I work out .

I am suffering from chronic pain after the barefoot running experience.
I even tried to buy a ankle wrap from Pharmacy .but Thankful the pharmist stated that it is useless because ankle is at the side . Your problem is plantar .
So you just massage it away with Zumba .

I took Codeine from Doctor and the pain went away yesterday .
Morale of the story throw away barefoot shoes?

Start of the Run

From April 2011

This is the start of the U350 Run

From April 2011

Then U see this is the beautiful view of Skyline of singapore CBD area.

U 350 RUN on 17TH APRIL 2011

The U350 run should be easy ,BUT I TOOK 1 hr 43 mins . This is pathetic . I had gone slowier and I came home with watch line on my sunburn skin and also my legs .
I had the photos ,I snap a lot of photo planning to show it to Gill . To show my oversea friend of Singapore landscapes.
Esplande . Marina Bay and many more.
So the run was horrible as I was wearing 5 finger . I don’t suffer from cramps ,but after I took off the shoes , my whole leg suffer from pains . Achilles tendonitis when they switch from heel striking to forefoot or midfoot striking (see training tips below).
AvG heart 124
Peak 216
Min HR 60
10KM .

Running . What about Training for Swisstel ...and

TODAY I MANAGED TO RUN THIS MILE . I think I am getting more and more Demotivate .What shall I do?
Feel very lazy to do anything
Remind me to register for SHAPE RUn 2011

RUn for A KIND soul who motivate me

HITTING my excuse for no running

Today I wrote to my coach to aplogise for playing MIA halfway throughout the race clinic. I am happy I got the contact and then email him .
I haven’t been running since 1st of april till now . I had run except for 2XS race and also this weekend the U350 race.
Today I had an encouragement from Chris . he suddenly remind me unintentionally that I had to run . SO today maybe after work . I should go for a jog 10km . WILL I?
CAN I ?
Lunctime maybe 20 mins.Okay …What do I do when I Hit a downward spiral in my run ?

It is too busy day . I going to library today .Everyday I am filled with excuse . Excuse to eat mcflurry . Excuse for not running .....HELP ME

2XUS run was a failure for me

2XUS Run .

I was late for the run . I couldnt wake up Late ,
I took 1 hr 24 minute to complete a less than 10Km race.
To be honest , I am hitting the runner low lately . NO mood to pratice and have any joy of running . What wrong with me
The Queue to pick up my bagage was super long.
And I had not much mood to run yesterday ..
Someone help me ...

Thank James who dont mind exercising with me

Achilles Tendon ..With mY five fingers ...

But for all the technological advances promoted by the industry — the roll bars, the computer chips and the memory foam — experts say the injury rate among runners is virtually unchanged since the 1970s, when the modern running shoe was introduced. Some ailments, like those involving the knee and Achilles’ tendon, have increased.

http://www.nytimes.com/2009/08/30/business/30shoe.html?_r=1

Every Monday Training run .

I meet a new lady at the Race Clinic .
Her name is Xiufang .
Today I planning to go for the run .But I afraid I wont able to make it .
6:30pm . I dont know if I would make it

Race Clinic

race clinic was good.
We learn what is stride .
And doing core condition .
Planks ,
Side Planks.
And waking up your legs .running on spots.
Then running to and fro 8 time around 1 mile on quick stride.

Iris encouraged me . hey my dear girl . whenever we go for group exercise , you must always bear in mind that we are there to exercise not to compare with anyone else . Dont feel small because you re last . So what if you 're last ? You completed what .So you are great ! you didnt give up and finished the race that was the correct spirit what . So You are great ! you didnt give up and finished the race the correct spirit you didnt give up and finished the rae that was the correct spiritIt is not speed it is the spirit that never gives up which is important , exercose is about keeping fit not completing!


I run off at 6pm as I am asthamatic and very weary .But the 2nd day , my legs cramp badly .

I miss out the pace and nutrition and know a few friends .

Running in 5 fingers

Running in 5 fingers .
It is painful after the run as you really feel you are like barefoot and my arches hurts .
I went to hougang SRC and found a teacher who is willingly to teach me swimming .
THAT Good I need to learn to SWIM in order to bE TRIATHELE
tomorrow I will be goint to collect my race pack and maybe go for U run clinic

ver wonder why some runners "hit the wall" and run out of energy midway through their run? ironguides Coach Shem Leong will be sharing on the 2 most important factors that could make or break your race day- Nutrition and Pacing. This vital information will go a long way towards successful endurance running- whether you're a novice, attempting you're 1st 10km or a seasoned marathon vetran chasing a personal best time, come and learn!

* Date: 2nd April 2011, Saturday
* Time: 2.30pm-4.30pm
* Venue: ITE College East, Lecture Theatre 3, Admin Block Level 3 (10 Simei Ave, Singapore 486047)
* Fee: Free for U Run Premium Members (U.P NTUC Members: $8 / Public: $13)
* Additional notes: Please bring along a jacket as the Lecture Theatre might be cold

Not Much Motivation for exercise

10km- 1h 24 mins, North east Trail Run 2011

The run yesterday North east run was down .
THere were only 10 runner. This cause extreme stress.
The roads was very windy and filled with stones , and if you dont catch hold properly you will sprainked the ankle.
But at overall I complete with 45 mins walk and 15 mins run . I thinking about how to improve my running . I realised Subba is a no different from other. He is not willingly to wake up early to accompany for my sports ,but he is fast to think about itself. Okay I gave up . I just be myself. Yoda said right .No expectation and let nature take it course.

Training log for march . Not Much improvement

preparation for North east Run ....
I hope my dad would send me there

Training -16 march 2011

I m very down lately ..Feel NO mood to exercise.
I had slim down . But I am NOT HAPPY ...I am very slack.

Today Run for North east run 2011

Very Tired .Happening lately ...

a funny store keeper scolded me .That day i happen to walk past and knock down his water bottle and he demand me to pay .
Today Not much in mood to exercise ,abit grief stricken . Wonder why My life is like that .but maybe I think too much .

runing for today

Early Morning Run 9th march 2010

7 KM 1 hr 30 mins .

Heart rate . 99
Hightest rate 105 and
Min 30

today training log

Preparing for NORTH EAST RUN AND THEN 2XU run and then ....

Today Jogging for North East Run

Preparation for ZXU 12KM RUn and Sundown marathon

I think I push myself inmidst of my slight influ to run

Hip Hip Hurray Preparation for 21KM

TODAY RUN is.....OKAY AT LEAST I Make an effort to RUN ...
HIP HURRAY 3 cheers for me

U Run Photos

The U -Run 2011

27th feb,the run was easy for me.i was late,i plan to rush taxi dwn.,but i guess i could take the chance.after running a few kilometers,i made for the 0mb vertical climb.it was tough as i had to stop every 3 level.i not sure or panic attack,when i reach the 30th storey,the cool breeze blow away the exhaustion,n warm.after that,runner all line up to take their finisher t shirt.n given 2 apples and sports drink.the only factor was there wasnt any finisher medal.

Resolution: Improve my stamina and able to live smoothly(NOT BREATHLESS)

Exercise for today

Today JOG

traing for this coming sunday vertical run

Today run poorly of 28 mins and 2.07KM
Done poorly then yesterday .
Slight flu

Preparation for Vertical Climb on 27 feb 2011.

WAT A SLACK I Am ...It is just 1 week and am I ready?
WAY TO GO ...

Preparation for Vertical Climb This saturday .

I am daam sLack . really slack .BUT Today , I push myself to run the threadmill below.

I dont know how am i going to climb the vertical climb.BUT I CAN DO IT .

Yesterday I went to a clinic run talk before vertical climb after collecting
my bib number and T shirt .

And .There were interesting news about the sudden death in sports and also injuiry in runner. I took alot of courage to ask question about MHR .
I can do it .. I MUST DO IT .. I think I seen a few blogger face .But whatever, I am too tweenty coward to approach them too. Introvent me I am .


I MUST PUSH MYSELF TO RUN AND PREPARE FOR MY VERTICAL RACE .COMON GAL < JUST DO IT .

Kinda of LAZY to do any WORK OUt ...

Elephant eating Plant on Night Safari

 

The walk , I called it basic I know I paid to run .But I rather walk and enjoy the view . I saw alot of parents bringing thier kid to this run ,basically wanting them to have the best of both world run .

Baboon

 

The famous baboon . It had been year since I went to the zoo . Once brought to zoo by my primary school teacher. Zoo had been changing ,but the smell doesnt change .

The White Tiger

 

The Tiger who ate a zoo keeper kill himself

The Tiger I snap at Zoo run 2011

 

The pictures of Animal I snapped . Is this the Tiger I snap ?

The Night safari zoo run 2011

 

Night Safari RUn .
The day itself It was raining .But then they resumed the fun run and I had some fun snapping photo from NIGHT safari and also the zoo .
I had been thinking alot lately . During the run , I didnt run . I just walked throughout the course.

quotes

Leo Nikolaevich Tolstoy What counts in making a happy marriage is not so much how compatible you are, but how you deal with incompatibility.

Today Didnt run at all.

MY DAY Was spolit Today . I Run 10 mins . I think I didnt track the distance.
But I recieved K email . I feel happier .

demotivated to RUN LATELy .

I had BEEN VERY DEMOTIVATED . I just step 20 mins and OUT I GO ..

Training log 19th jan 2011

Today I had a good run because I meet a new friend didnt ask for his name . But I am really wish for a GYM partner during my lunchtime to motivate me .

Trainnig log for the past week

Runner blog for today ...

I dont know why I FEEL LOW MOTIVATED . Yes , I should look forward for the niGHT SAFARI RUN .

The Run done lately .

No Mood to exercise ..completely ..
But I had to keep going to prevent the monster eating me up .

training log on 5th of jan 2011

2.75KM 35 mins .

Very tired and worn out .. Feel sleeply ...NO mood for anything

Training log for 21KM .

6KM run = 1hr 10 mins .
VERY VERY BReathless and tired ...

THE SPIRIT OF MARATHON

WHAT DOES MARATHON TEACHES u ..

I watch the show the sprirt of marathon is motivating . Quite a good SHOW.

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"When you cross the finish line, no matter how slow or fast, it will change your life forever"

"If you lose your time chip, you don't get a time. And that'll make my head explode"

"Train for 20 miles ... adrenaline will get you to 26.2 miles"

"Search for holy grail"

"People learn over training of marathon just as important as day of marathon"

"Runners need people to cheer ... the people help them get there"

"Some place in the marathon the distance is greater than the human ability to transcend it"

"Physical challenge and mental challenge - fighting through walls. Marathon teaches you to keep going"

"Metaphor for life - realize what able to do"

"Triumph over adversity that's what the marathon is all about. Nothing in life can't triumph after that" (Kathrine Switzer)

"Training for marathon changed my life - outward appearance, strength, spirit, indescribable. I did it"

"People pushing to limit, testing physically, mentally, emotionally, spiritually"

"Fantastic human accomplishment"

"I did something that most people feel they can't do"

"Being in yourself and being in spirit to get to finish line"

"Transformative experience attempting to do something as a big as a marathon"

"Setting a goal, being courageous and accomplishing it

Triump over adversity .