Run Freely

Singapore Biathlon

2005-12-23T12:29:00.000+08:00

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

2005-12-06T19:09:00.000+08:00

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

2005-12-05T10:15:00.000+08:00

Have a glimsp of the result and your timing here

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

2005-12-03T12:58:00.000+08:00

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

2005-12-02T22:14:00.000+08:00

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

2005-11-24T18:40:00.000+08:00

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

2005-11-13T09:20:00.000+08:00

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.

Part 1; Injury prevention

2005-11-06T09:37:00.000+08:00

Part 1 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)

If you are a consistent runner, you will understand the frustration of having to rest or skip the much anticipated running event due to injury. Prevention is better than cure. Here are some tips that you should be aware of.

1. Increase Mileage gradually.
A gradual 10~20% increase in weekly mileage is better for the body to have enough rest and recuperation. You may think that adding 3km or more may be bearable, but if you consider the number of steps added or the extra pounding that your foot and knees are taking, there can be more damage than benefit.

2. Increase Intensity slowly.
A faster pace will mean greater strain on you foot, body, muscles and joint. Your body will certainly need time to adapt. As a guide, intense workout like Interval should not be more than 20% of your training.

3. Increase Mileage before speed.
Increasing both at the same time will place more stress to your body. It is better to use mileage to build foundation before speed workout. Again, your body needs time to adapt.

4. Alternate hard effort with rest.
Intense runs will produce inflammation and micro-tears to muscles more than easy runs. It will benefit your body to have the next day for complete rest. Even if you need to run, it should a just a short and very slow run. Better still, have a walk to ease the tension and improve blood circulation.

5. Pay attention to early warning signs.
Symptoms like pain in a joint, soreness in the heel… are usually early signs that the body needs rest. Pay particular attention to those that are persistent and or that the pain is growing. You need rest in order for the affected areas to recuperate.

to be continue…

5 weeks left to event

2005-10-30T09:51:00.000+08:00

5 weeks left to the Standard Chartered Singapore Marathon 2005

I am running in the half marathon again this year. This will be my 3rd since December 2004. I have been running every week since early this year, so my remaining training routines will just continue to build-up for the 21km event.

Nov week1: 3 sessions this week with 1 speed work, 1 recovery run and 1 long easy run.
For my speed work, I usually warm-up with a 1.2km run then I’ll go into 6x400m (usually 2min per 400m) interval with recovery jogs in between. The speed work will end with a warm-down run of 1.2km <total mileage of4.8km>
My recovery run will simply be running slowly for about 5km to relax the muscles.
My long run is for training my endurance and it will be 10km this week.

The total week mileage will be about 19.8km. I am continuing this from last week total mileage of 17km. Note that I am increasing the mileage slowly (typically 10~20%)

Nov week 2: Total mileage of 22km
Nov week 3: Total mileage of 25km
Nov week 4: Total mileage of 30km
Nov/Dec week 5: Total mileage of 15km (cutting down to allow more rest)
4th December 2005: Marathon day (or maybe I should say half-marathon day).

My target is to complete in below 3 hours. You might wonder if I got the timing wrong because usually the below 3 hours is the target for a full marathon. No, I’m afraid it is correct. My goal for long distance now is mainly to build my endurance to enhance my perseverance and discipline for my life goals and plans. I am not a speed demon (yet). The only speed target that I have is for my IPPT which I have missed for this year.

Coming up next: Injuries prevention.

Start with the END in mind

2005-10-23T09:12:00.000+08:00

Ok, so you're interested to run. From my experiences, it is good that you first know why you want to run and what are you trying to achieve. Giving yourself the more valid resons to run will help you substain the running program. It helps in the motivational aspect of running. Without which, your old self will take over and provide you with many reasons why you need to take a break.

Some will run for health, some for weight lost and still others for personal performance and competitions. One thing to note is that different goals call for different action plans. There are different running activities that improve the different areas of you run.

My goal is to be able to "run freely". I feel that health is foremost as it will allow me to enjoy the fruit that I will achieve in later part of my life. What good is it that you achieve many but desn't have the health to enjoy it.

To keep myself going, I set sub-goals for myself like being able to run 10km in less than 50mins, being able to complete marathons (42km) running (not crawling) and of course being able to attain a incentive gold award for my IPPT (physical test).

Have I achieve any of those? Well, it is yet to come. So far, I am able to run half marathon (21km). Timing wasn't ideal yet but I am working on it.

Coming up next. My running program.

Do you have problem maintaining a training program consistantly?

2005-10-16T16:32:00.000+08:00

Have you ever wonder why you find it hard to consistantly follow and maintain a running program? Try giving yourself more valid reasons why you should run. Often we start running in a spur of a moment; soon the motivation wears off and we find that we have more reasons not to run rather than to run. I find that motivation must come from within in order to last, and that motivation comes from within you a strong desire back with many valid reasons and a firm affirmation that you can do it.

In the next few days, I will organise my thought and offer you my observations which have help me maintain a consistant running program for the whole of this year.

About this blog...

2005-10-14T10:34:00.000+08:00

This blog will be dedicated to my endeavour to be a runner. I will share the information that I learnt and life lesson that I uncover as I improve my running for health and fitness, and at the same time build on my mental discipline.