Singapore Biathlon

Training for Biathlon

Now that Marathon is over for this year, I am looking forward to the next year where the first event to take part will be the Singapore Biathlon.

For those who still crave for Marathon, you can consider Khon Kaen Int'l Marathon (22 Jan 06) Thailand, AmBank KL Int'l Marathon (5 Mar 06) KL Malaysia, ING Thailand Temple Run (19 Mar 06) Thailand.

I have considered half marathon for Khon Kaen and ING Temple run, but timing wasn’t convenient for me so I’ll stay “local” for the time being.

I’ll be using my Polar Heart Rate Monitor to see if this way of training to better for me. Once I get a good feel of it, I’ll share my lessons…

Til then, keep going, keep running…

Cheers

My lesson in StanChar 1/2 Marathon

My lesson in StanChar Singapore Marathon 2005

I confess…I did not have a good and satisfying run in this 3rd half marathon. About 3 weeks ago during my schedule run for 12.5km, I forced through the run despite having a knee cap pain. My inflexible mindset tells me “die die” must follow through the schedule. I ended having a limp for a few days and having to cut down all my runs to a mere 2.5 km run. All in all the last 3 weeks, I only had 4 runs of 2.5km each.

On the actual day, I told myself to go slow and as long as the pain on the knee cap doesn’t surface I should be able to pull through. As usual things happened for the better of us. At 4km, the knee cap pain strikes. I thought of stopping and calling it quit for this run, but something in me says “let’s go further and see how”. I started walking and when the pain subsided, I started running again until the pain re-surface. These go on until I cross the finish line at 3hr 04min. My last timing during the recent Sheares Bridge half M was 3hr 05min.

It is definitely not the kind of run that I wanted but if I have been more flexible I wouldn’t have sustain the knee cap injury. It is also a good time for me to ponder my whole concept about running; is it for fitness? Or the ego to beat the previous timing?

My target has been to drive my half M timing down under 3hr and preferable to 2.5 hr to be an average runner. I am expecting my Polar heart rate monitor watch soon (waiting for delivery) and trust that this will change the way I run and thus be more efficient.

My buddy Tian Yew did well with his cross training which has helped reduce the risk of injury.  He clocked 2hr 12min. Not his best but it was a good come back for him. Cheers.

Standard Chartered Singapore Marathon 2005

Have a glimsp of the result and your timing here

The Big 5 Stretches for Runners, cover all major muscle groups.

Hey, I came across this article and I thought it would be nice to share with all of you.

http://www.ordinaryrunner.com/stretches-for-runners.html

Last Prep for the marathon

Preparation for Marathon

Finally, only one more day to StanChar Singapore Marathon. Do remember to collect your race pack at Suntec City.

I will not be doing any run tomorrow. In fact, I have not been running much this week. After my trip from Bangkok, I have been having frequent visits to the toilet for no 1. Anyway, the run will be on. The aim is to run freely.

The only preparation left to do is drinking enough water and carbo-loading. It will be good to have more carbohydrates tomorrow to “stock” the body up for long run. I should be eating pasta, potatoes, bananas…

On the actual day, I’ll be bringing “power gel” to replenish my need for energy during the run and also carry some water along the run. As the crowd is huge, there is always a tendency for water stations to “dry-up”. This water (fuel-belt) that I carry will act as back-up for me. Oh yes, it is good to drink some water in those stations (depending on your need), but be cautioned not to drink too much water (see below on injury prevention).

Last advice for you and myself, enjoy the run. Remember the benefit of the goal is not really the result, but the process. Enjoy.

Marathon is round the corner

Standard Chartered Singapore Marathon is just round the corner

Ok, this is it. The marathon is only two Sundays away.
For those who have pressed on with the training; WELL DONE but the show is not over yet.

For those who somehow slipped away, get back with the running but bear in mind you can’t prepare a marathon in two weeks. Learn something from this and get started by slowly bringing yourself back to the form (maybe for the marathon in Thailand in early 2006).

Have you ever wonder that the journey for marathon rather resemble life itself?

You set a goal and you work on it. Some persevered, some back-slide. Some achieved the target while others felt regret and miserable. Which group you belong to?

Run freely… Live freely…

Part 2; Injury prevention

Part 2 on 10 Tips on injury prevention: Adapted from the Runner’s World Guide to Injury Prevention by Dagny Scott Barrios (available at rodale-store.com and at bookstores nationwide)

Here are the next 5 tips on injury prevention.

6. Wear the right running shoes.
Shoes are designed for differing foot structure. Some shoes are built for motion control (pronation), some for neutral-cushion (shock adsorption) and others for stability (stability and cushion). Having the right shoes will minimize problem. Find a good professional shop that could offer test and advice.

7. Mix it up.
Cross train to develop endurance and maintain fitness during re-habilitation. Cross training can also be use to strengthen other part of the body and enhance flexibility. Cycling and elliptical machines are good as running cross train.

8. Increase flexibility and strength.
We usually stretch before and after a run as stretching will increase flexibility. Runners also need to strengthen upper body and core to help counteract the force and stresses on legs and help maintain proper form. Adopt a 5-mins “no excuse” stretching routine.

9. Vary your workouts and terrain.
Creating variety will break monotonous and boring trainings. It optimize and reduce stress.

10. Fuel properly.
What you eat and drink can affect your injury risk. Protein is needed for muscle repairs. Calcium helps protect bones from fractures.  A general guide will be; 65~70% of diet should consist of carbohydrates, 15~20% should consist of proteins and remaining of healthy unsaturated fat. Dehydrated muscles are more susceptible to stress and tears. Too little water cause dehydration and too much water can cause hyponatremia (a case of abnormally low concentration of sodium in blood). Drink 16oz of sport drink 2 hours before long runs, drink 8oz of water at interval depending on the amount of sweat you loss and at least 16oz after run.

Cheers.