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
Monday, May 16, 2011
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.
Subscribe to:
Posts (Atom)
