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!
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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
Tuesday, May 31, 2011
Training for VERTICAL marathon
LAtely I am not motivated to exercise ..But this evening after a talk with someone , My mood was high up again . I feel a sense of relived and thank him for his honesty with me .
I am glad that someone is going to have the same goal as me .
And He going to encourage me .. I going to encourage him ...
WELL ..I AM HAPPY again ....
Oops I really rollercoaster easily ....
Monday, May 30, 2011
SUNDOWN ADIAS - No Photo too tired to do it
The joy of joining half marathon ... the run ..... I get to meet people . during the adias Sundown . I get to meet a friendly western lady . She has beautiful ponytail and she was friendly and nice .She talked to everybody. I enjoy her cheerfulness as it is long time since I really need some warm and cheerfulness in my life...
She asked me ,oh no she forgotten her water. I told her ,There is waterpits on the run .Not to wory ...
And The bus stopped a few kilometres and we walk to site . By the time I run ..My LEGS WILL like SUPER LEAD as I try to carry them every last 8KM . And last 1km I struggled to climb to the finish POINt when I reach the finish point , people cheered for me .GREAT . I succeed using more than 4 hour for it .Am I fablous or what.
Tonight I am going for aerobic with my favourite teacher IRIS .....
She asked me ,oh no she forgotten her water. I told her ,There is waterpits on the run .Not to wory ...
And The bus stopped a few kilometres and we walk to site . By the time I run ..My LEGS WILL like SUPER LEAD as I try to carry them every last 8KM . And last 1km I struggled to climb to the finish POINt when I reach the finish point , people cheered for me .GREAT . I succeed using more than 4 hour for it .Am I fablous or what.
Tonight I am going for aerobic with my favourite teacher IRIS .....
Can U see Yam AH Mei
earlier we had cheers from Yam Ah Mei . I went crazy and cheer as he started our race . I managed to run with him too..WOO HOO
You simply feel light headed when U reach this POINT
I was feeling Kind of light headed when I reach 21km , Giddy ..and I stuff myself down with GU Energy Gel ....It is mind over matter .....Go go .. Go .. You can do it
Sun DOWN mARATHON
tHIS MEDAL is super hard earned . I had struggled with aching legs to run and complete this race. I even thought I had heart attack when I just twisted my body and feel a slight pain . I guess it may be due to reflux of my gastric . I was like completely AWAKEN after the race. Thank God was my dad send me home after that . I walked out of aviation park just to meet up my dad .What amazed me when I run past the changi Moe Recreation I saw a puppy and the poor mum is barking for it ,But i cant see the mum .And the saddest thing was I LOST MY PHILIP sport ear pieces during the start of the race as I went to toilet for stomache . And I felt the mood of completing the race was GONE .But yesterday I brought a new ear piece . I dont know if I got carrot .But I dont care . I must replace my sport ear piece .
PASSIOn RUN
I didnt update any photo for my passion run . I was worn out and sick after the run . I took about 4 hour to complete the 25KM run . It was very taxing and suffering from blister and corns on my leg that I took out my shoes and run for the remaining 8km .
552 20267 Geraldine Chan 16:28:55.50 16:49:10.55 04:04:21.00 04:24:36.05
Gracious me took 4 hr to COMPLETE ...WAY TO GO
552 20267 Geraldine Chan 16:28:55.50 16:49:10.55 04:04:21.00 04:24:36.05
Gracious me took 4 hr to COMPLETE ...WAY TO GO
Tuesday, May 24, 2011
PASSIOooN RUN - TOUGH RUN
I took 4 hour to complete the run . IT WAS VERY tiring for me . Sunday I suffer body ache that keep me totally unable to work that I had to see the doctor .
The good thing I get to see and run with yan Ah mee.
Now I am preparing for Adias Run .
The good thing I get to see and run with yan Ah mee.
Now I am preparing for Adias Run .
Thursday, May 19, 2011
Wednesday, May 18, 2011
preparing for my Vertical marathon
1) Try climbing up the stairs to my home and workplace?
Climbing and climbing . It is 66th floor .how do i duplicate it?
Climbing and climbing . It is 66th floor .how do i duplicate it?
AS LONG AS I COMPLETE IT
The sanity of My maddness.
I am trying very hard to keep myself sane . As insanity broke over me . Over the days I should get up and run . I managed to tell myself , it is alright , Just get some sleep.
I havent been training for my 25KM . But I decided to put myself on 8 min run and 2 min walk strategy for that day .
AS LONG AS I COMPLETE IT . I AM FINE WITH IT .
I am trying very hard to keep myself sane . As insanity broke over me . Over the days I should get up and run . I managed to tell myself , it is alright , Just get some sleep.
I havent been training for my 25KM . But I decided to put myself on 8 min run and 2 min walk strategy for that day .
AS LONG AS I COMPLETE IT . I AM FINE WITH IT .
Monday, May 16, 2011
Tapering, Preparation And Psychology, Race Day Nutrition”.
Tapering, Preparation And Psychology, Race Day Nutrition Talk ”.
Tapering was taught to reduce the mileage and 1 weeks or 12 days before the race.
Psychology - using your mental sense and thinking of I can run , I can run.
Race Day nutirtion - race gels and Salts
Tapering was taught to reduce the mileage and 1 weeks or 12 days before the race.
Psychology - using your mental sense and thinking of I can run , I can run.
Race Day nutirtion - race gels and Salts
Thursday, May 12, 2011
Tuesday, May 10, 2011
Results - Energizer Singapore Night Trail 2011 12km Women
GERALDINE CHAN 40004 12km Women 2h 20m 06s 2h 21m 54s 204
Monday, May 9, 2011
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.
I wake up this morning , having no mood to run at all.
Friday, May 6, 2011
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
Wednesday, May 4, 2011
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 .
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 .
Tuesday, May 3, 2011
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.
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.
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
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
Bib 1320
Race Category Womens' Open
Nett Time 02:08:59
Gun Time 02:08:59.82
Rank 1657 of 2396
Tuesday, April 26, 2011
Monday, April 25, 2011
Thursday, April 21, 2011
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?
Monday, April 18, 2011
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 .
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 .
Friday, April 15, 2011
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
Thursday, April 14, 2011
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
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
Monday, April 11, 2011
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
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
Monday, April 4, 2011
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
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
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 .
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 .
Friday, April 1, 2011
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
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
Thursday, March 31, 2011
Monday, March 21, 2011
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.
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.
Thursday, March 17, 2011
Training log for march . Not Much improvement
preparation for North east Run ....
I hope my dad would send me there
Wednesday, March 16, 2011
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.
Tuesday, March 15, 2011
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 .
Friday, March 11, 2011
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Monday, March 7, 2011
Thursday, March 3, 2011
Preparation for ZXU 12KM RUn and Sundown marathon
I think I push myself inmidst of my slight influ to run
Wednesday, March 2, 2011
Hip Hip Hurray Preparation for 21KM
TODAY RUN is.....OKAY AT LEAST I Make an effort to RUN ...
HIP HURRAY 3 cheers for me
Monday, February 28, 2011
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)
Resolution: Improve my stamina and able to live smoothly(NOT BREATHLESS)
Thursday, February 24, 2011
Tuesday, February 22, 2011
traing for this coming sunday vertical run
Today run poorly of 28 mins and 2.07KM
Done poorly then yesterday .
Slight flu
Done poorly then yesterday .
Slight flu
Monday, February 21, 2011
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 .
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 .
Thursday, February 17, 2011
Wednesday, February 16, 2011
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 .
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