I have not been running since last Thursday’s 5k @ USM stadium !! That's 4 consecutive days of no run, the longest in months ! No thanks to a Friday’s recognition session (Karaoke + Durian feast).. Then Saturday’s Penang Hill + 12 Monkeys dance show, then Sunday was totally out with the drive down to KL and caught in the delayed flight (delayed by 2.5 hrs).. Monday’s full-day team building @ Cinta Sayang took away any opportunity for a good run !!
The only saving grace is that the Cinta Sayang team building was pretty energy-sapping and tough, so I got some ‘Strength Training” in a way. LOL ! The toughest part was the Carnival’s tele-matches, especially the tug-of-war and the run-with-the-float.. I have muscle aches at both my arms pits !! But the legs were the pretty much OK.. So I guess it’s gonna be a great run today… Hopefully no rain !!
Tuesday, July 12, 2011
Sunday, July 10, 2011
Full Marathon Timing split training plan...
Did this training calculator on runnersworld.com...trying to hit my first marathon at PBIM.. Looks doable ? Too aggressive a target for a virgin marathon ? We shall see lah... Drafting out a 10-week workout plan now..
Based on a marathon race at 04:45:00, your projected finish times for the following distances should be:
1500m 8:18
the mile 8:57
3000m(3k) 17:18
3200m(about 2 miles) 18:32
5000m(5k) 29:44
8000m(8k) 48:57
5 miles 49:15
10,000m(10k) 1:02:00
ten miles 1:42:40
a half marathon 2:16:42
a marathon 4:45:00
These times are projected equivalents and are not a guarantee of performance or final race distance times.
The Distance Finish Times calculator calculates a predicted time at a distance for you based on a time you provided for another distance. It uses the formula T2 = T1 x (D2/D1)1.06 where T1 is the given time, D1 is the given distance, D2 is the distance to predict a time for, and T2 is the calculated time for D2.
The formula was developed by Pete Riegel and published first in a slightly different form in Runner's World, August 1977, in an article in that issue entitled "Time Predicting." The formula was refined for other sports (swimming, bicycling, walking,) in an article "Athletic Records and Human Endurance," also written by Pete Riegel, which appeared in American Scientist, May-June 1981.
Based on a marathon race at 04:45:00, your projected finish times for the following distances should be:
1500m 8:18
the mile 8:57
3000m(3k) 17:18
3200m(about 2 miles) 18:32
5000m(5k) 29:44
8000m(8k) 48:57
5 miles 49:15
10,000m(10k) 1:02:00
ten miles 1:42:40
a half marathon 2:16:42
a marathon 4:45:00
These times are projected equivalents and are not a guarantee of performance or final race distance times.
The Distance Finish Times calculator calculates a predicted time at a distance for you based on a time you provided for another distance. It uses the formula T2 = T1 x (D2/D1)1.06 where T1 is the given time, D1 is the given distance, D2 is the distance to predict a time for, and T2 is the calculated time for D2.
The formula was developed by Pete Riegel and published first in a slightly different form in Runner's World, August 1977, in an article in that issue entitled "Time Predicting." The formula was refined for other sports (swimming, bicycling, walking,) in an article "Athletic Records and Human Endurance," also written by Pete Riegel, which appeared in American Scientist, May-June 1981.
No race for July and Aug !! :-(
The Penang Veteran 10k Run has been postponed from 17th Jul til 11th December, ie 1 wk after my SCMS ! That leaves me with no race from now til 4th Sep SAFRA Bay Run ! Need discipline to keep my training and stay on course for my PBIM marathon...
Friday, July 8, 2011
Paula Radcliff's notes..
Paula Radcliffe (Women's Marathon World Record Holder).. Runner's World magazine..
1) In long distance events. your state of mind can determine the outcome of race. More experienced runners try to stay at the moment, focusing on performing as effortlessly as possible. They do everything they can to conserve energy and maintain efficiency, running lightly on their feet rather than pounding the ground hard, constant;ly riffling through a checklist of how their body is coping, eg unclenching hands and fingers; monitoring foot-strike and stride pattern, firing the glutes properly, ensuring the arms are swining forward and not side to side, maintaining awareness of hydration levels, observing breathing patterns, working out split times, watching competitors..
==> Breaking each miles down works for me. For a half to full-rmarathon pace, counting 3 times to 100 roughly equates to a mile. This technique allows me to focus on where I am within each miles of the race.
2) My race day breakfast is always the same : porridge, banana and honey. 5 hours before a race, I eat another bowl of porridge, some biscuits, a yoghurt and a little chocolate.
1) In long distance events. your state of mind can determine the outcome of race. More experienced runners try to stay at the moment, focusing on performing as effortlessly as possible. They do everything they can to conserve energy and maintain efficiency, running lightly on their feet rather than pounding the ground hard, constant;ly riffling through a checklist of how their body is coping, eg unclenching hands and fingers; monitoring foot-strike and stride pattern, firing the glutes properly, ensuring the arms are swining forward and not side to side, maintaining awareness of hydration levels, observing breathing patterns, working out split times, watching competitors..
==> Breaking each miles down works for me. For a half to full-rmarathon pace, counting 3 times to 100 roughly equates to a mile. This technique allows me to focus on where I am within each miles of the race.
2) My race day breakfast is always the same : porridge, banana and honey. 5 hours before a race, I eat another bowl of porridge, some biscuits, a yoghurt and a little chocolate.
Tuesday, July 5, 2011
Best Food for Runners
A runner's diet is important not for only maintaining good health, but also to promote peak performance. Here are some of the best foods to help runners achieve a healthy diet.
1. Whole Grain Pasta and Bread
Why It's Good for Runners: Runners need plenty of carbohydrates to fuel workouts, and breads and pasta are obvious choices. But, let's face it, not all breads and pasta are created equal. Whole grain foods are less processed and therefore contain more of the natural nutrition found in the grain, including more fiber. So, as compared to white pasta and bread, you'll get more nutrients from whole grains and the increased fiber will help you feel fuller longer.
How to Add it to Your Diet: Stock-up on whole-grain breads, pasta, rolls, crackers, and cereal. Try to avoid white bread or any baked products made with white flour.
2. Eggs
Why They're Good for Runners: One egg satisfies about 10 percent of your daily protein needs, and the amino acids in eggs will help with muscle repair and recovery. You'll also get about 30 percent of your recommended amount of vitamin K, which is crucial for bone health.
How to Add Them to Your Diet: Whether you like them boiled, scrambled, poached, or fried, eggs can be eaten anytime of the day. Mix up your routine by having an omelet or frittata for dinner.
3. Beans
Why They're Good for Runners: Cooked dry beans like pinto, lentil, garbanzo, and split pea are high in protein and fiber, a plant source of iron and low in fat.
How to Add Them to Your Diet: Beans are a great accompaniment to soups and stews. Rice and beans makes an easy meal that contains both carbs and protein.
4. Salmon
Why It's Good for Runners: Salmon is an excellent protein source, but it's also one of the best food sources of omega-3 fats, essential for brain development and function. Omega-3s also assist in the prevention of heart disease and high blood pressure. Salmon also has protein, vitamins A, B and D as well as a range of minerals vital to a balanced and healthy diet.
How to Add it to Your Diet: Salmon is a very versatile fish -– just add some fresh herbs and bake, grill, or poach it. Even canned salmon is good for you and can be used in salads, sandwiches and chowder.
5. Sweet Potatoes
Why They're Good for Runners: Sweet potatoes contain the always-important carbs and are an excellent source vitamin A, a powerful antioxidant. They're also a good source of vitamin C, potassium, iron.
How to Add Them to Your Diet: As the name says, these potatoes are sweet, so you don't need to do much to make them taste good. Cook them in the microwave, add a pinch of margarine or butter, and you've got a great side for dinner. Or, slice them up into wedges and bake some tasty oven fries.
6. Low-Fat Yogurt
Why It's Good for Runners: Low-fat yogurt is a great source protein and carbs. It also contains calcium, which is important for runners, especially those at risk for stress fractures.
How to Add it to Your Diet: Eat a container of low-fat yogurt as a mid-morning or mid-afternoon snack or make tasty smoothies with yogurt, ice, and your favorite fresh or frozen fruits.
7. Bananas
Why They're Good for Runners: A good source of carbs, bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping. Bananas are also considered a "safe" pre-run food because they're unlikely to cause gastrointestinal issues.
How to Add it to Your Diet: Bananas are convenient to eat as snacks or as part of a meal. Add them to your cereal or make a smoothie with frozen bananas and skim milk.
8. Peanut Butter
Why It's Good for Runners: Peanut butter is tasty and satisfying, which makes it a great food for runners who are trying to lose weight. The protein and fiber in peanut butter helps you feel full and it's not fattening, unless you overeat total calories that day. For example, eating a whole wheat bagel with peanut butter will make you feel fuller than if you ate a plain white bagel. Peanut butter is also a source of protein, needed to build and repair muscles damaged during training.
How to Add it to Your Diet: Get the natural kind with oil on the top and no added ingredients. Though high in fat, it's the good fat and there's no cholesterol. Peanut butter on whole grain or multi-grain bread makes a great breakfast.
9. Carrots
Why They're Good for Runners: Carrots are an excellent source of vitamin A, which helps promote a strong immune system. They fill you up but are low in calories, making them a great snack for runners who are watching their weight.
How to Add it to Your Diet: Snack on baby carrots when you're hungry before dinner, so you can satisfy your hunger pangs and avoid overeating during dinner.
10. Quinoa
Why It's Good for Runners: For those runners who are bored with pasta, quinoa is a tasty alternative. Quinoa is not only packed with carbs, it's also very rich in protein. A 6-ounce serving of quinoa contains 132 calories, 23 grams of carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat.
How to Add it to Your Diet: Cooking quinoa is very similar to boiling rice. It's an excellent side dish to have with fish or chicken. You can also eat it cold to go along with a salad.
http://running.about.com/od/nutritionforrunners/tp/bestfoodsforrunners.htm
1. Whole Grain Pasta and Bread
Why It's Good for Runners: Runners need plenty of carbohydrates to fuel workouts, and breads and pasta are obvious choices. But, let's face it, not all breads and pasta are created equal. Whole grain foods are less processed and therefore contain more of the natural nutrition found in the grain, including more fiber. So, as compared to white pasta and bread, you'll get more nutrients from whole grains and the increased fiber will help you feel fuller longer.
How to Add it to Your Diet: Stock-up on whole-grain breads, pasta, rolls, crackers, and cereal. Try to avoid white bread or any baked products made with white flour.
2. Eggs
Why They're Good for Runners: One egg satisfies about 10 percent of your daily protein needs, and the amino acids in eggs will help with muscle repair and recovery. You'll also get about 30 percent of your recommended amount of vitamin K, which is crucial for bone health.
How to Add Them to Your Diet: Whether you like them boiled, scrambled, poached, or fried, eggs can be eaten anytime of the day. Mix up your routine by having an omelet or frittata for dinner.
3. Beans
Why They're Good for Runners: Cooked dry beans like pinto, lentil, garbanzo, and split pea are high in protein and fiber, a plant source of iron and low in fat.
How to Add Them to Your Diet: Beans are a great accompaniment to soups and stews. Rice and beans makes an easy meal that contains both carbs and protein.
4. Salmon
Why It's Good for Runners: Salmon is an excellent protein source, but it's also one of the best food sources of omega-3 fats, essential for brain development and function. Omega-3s also assist in the prevention of heart disease and high blood pressure. Salmon also has protein, vitamins A, B and D as well as a range of minerals vital to a balanced and healthy diet.
How to Add it to Your Diet: Salmon is a very versatile fish -– just add some fresh herbs and bake, grill, or poach it. Even canned salmon is good for you and can be used in salads, sandwiches and chowder.
5. Sweet Potatoes
Why They're Good for Runners: Sweet potatoes contain the always-important carbs and are an excellent source vitamin A, a powerful antioxidant. They're also a good source of vitamin C, potassium, iron.
How to Add Them to Your Diet: As the name says, these potatoes are sweet, so you don't need to do much to make them taste good. Cook them in the microwave, add a pinch of margarine or butter, and you've got a great side for dinner. Or, slice them up into wedges and bake some tasty oven fries.
6. Low-Fat Yogurt
Why It's Good for Runners: Low-fat yogurt is a great source protein and carbs. It also contains calcium, which is important for runners, especially those at risk for stress fractures.
How to Add it to Your Diet: Eat a container of low-fat yogurt as a mid-morning or mid-afternoon snack or make tasty smoothies with yogurt, ice, and your favorite fresh or frozen fruits.
7. Bananas
Why They're Good for Runners: A good source of carbs, bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping. Bananas are also considered a "safe" pre-run food because they're unlikely to cause gastrointestinal issues.
How to Add it to Your Diet: Bananas are convenient to eat as snacks or as part of a meal. Add them to your cereal or make a smoothie with frozen bananas and skim milk.
8. Peanut Butter
Why It's Good for Runners: Peanut butter is tasty and satisfying, which makes it a great food for runners who are trying to lose weight. The protein and fiber in peanut butter helps you feel full and it's not fattening, unless you overeat total calories that day. For example, eating a whole wheat bagel with peanut butter will make you feel fuller than if you ate a plain white bagel. Peanut butter is also a source of protein, needed to build and repair muscles damaged during training.
How to Add it to Your Diet: Get the natural kind with oil on the top and no added ingredients. Though high in fat, it's the good fat and there's no cholesterol. Peanut butter on whole grain or multi-grain bread makes a great breakfast.
9. Carrots
Why They're Good for Runners: Carrots are an excellent source of vitamin A, which helps promote a strong immune system. They fill you up but are low in calories, making them a great snack for runners who are watching their weight.
How to Add it to Your Diet: Snack on baby carrots when you're hungry before dinner, so you can satisfy your hunger pangs and avoid overeating during dinner.
10. Quinoa
Why It's Good for Runners: For those runners who are bored with pasta, quinoa is a tasty alternative. Quinoa is not only packed with carbs, it's also very rich in protein. A 6-ounce serving of quinoa contains 132 calories, 23 grams of carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat.
How to Add it to Your Diet: Cooking quinoa is very similar to boiling rice. It's an excellent side dish to have with fish or chicken. You can also eat it cold to go along with a salad.
http://running.about.com/od/nutritionforrunners/tp/bestfoodsforrunners.htm
Sunday, July 3, 2011
Running in the rain - Jul 3'2011
Jul 2 (Sunday) – Had a real unusual run this morning from Youth Park to Clock Tower.. First, had a great run paced by Chris for the first 3.5km, averaging 5:15mins/km.. Then a numbness on my right shin and foot set in.. That’s the 2nd time it happened, first being the SCKLM.. Feels like a dead leg ! It was a walk-jog for a couple of km before it got better..
Then when running at City Bayview Hotel, a huge storm was formed, very strong swirling wind.. Could see the small twisters everywhere.. I took refuge at the 7-11 @ Penang Road where I got my 100 Plus.. Waited for about 8 mins before continuing my run.. Then the big one came.. It started to drizzle and poured when I was at Northam Hotel.. It was practically raining cats and dogs ! I had to hide at the hotel and wait out the rain.. Well, the rain did not seem like slowing down at all.. After around 10 mins, I saw a group of 3 runners running in the rain.. I decided to join in, at least I hv running partners versus running all along in the heavy rain.
We took the Jalan Kelawai route, nearest back to Youth Park of course.. By then, the pool of water has swelled on both sides of the road and we had to literally run into the pool and at times, avoid splashes of water from the passing cars ! Not only my body was soaked, my running shoes were too… Good thing I decided to run on my NB shoes this morning.. LOL !
Come to think of it.. Not a bad race. It was refreshing to run in the rain, this gives a new meaning to COOL RUNNING ! Although the wet-to-the-skin is a problem when trying to drive back as the car seat were soaking wet as well !! Timing wise.. I did 1:15 hrs for 13.01km with a 5:50 pace...
Key learning – 1) In future, during uncertain weather, wear poncho type rain coats ; 2) The right shin/foot problem – need some ice water treatment to relax the muscles.. According to Chris (a physio expert himself), this could be due to the new running technique and/or running shoes I was using.. Well, hope it gets better !
Up next – I need to draw up a marathon training plan as I am running way too few nowadays !! I need to hit at least 50km per week training vs now that looks like a 50km per month !!!
Then when running at City Bayview Hotel, a huge storm was formed, very strong swirling wind.. Could see the small twisters everywhere.. I took refuge at the 7-11 @ Penang Road where I got my 100 Plus.. Waited for about 8 mins before continuing my run.. Then the big one came.. It started to drizzle and poured when I was at Northam Hotel.. It was practically raining cats and dogs ! I had to hide at the hotel and wait out the rain.. Well, the rain did not seem like slowing down at all.. After around 10 mins, I saw a group of 3 runners running in the rain.. I decided to join in, at least I hv running partners versus running all along in the heavy rain.
We took the Jalan Kelawai route, nearest back to Youth Park of course.. By then, the pool of water has swelled on both sides of the road and we had to literally run into the pool and at times, avoid splashes of water from the passing cars ! Not only my body was soaked, my running shoes were too… Good thing I decided to run on my NB shoes this morning.. LOL !
Come to think of it.. Not a bad race. It was refreshing to run in the rain, this gives a new meaning to COOL RUNNING ! Although the wet-to-the-skin is a problem when trying to drive back as the car seat were soaking wet as well !! Timing wise.. I did 1:15 hrs for 13.01km with a 5:50 pace...
Key learning – 1) In future, during uncertain weather, wear poncho type rain coats ; 2) The right shin/foot problem – need some ice water treatment to relax the muscles.. According to Chris (a physio expert himself), this could be due to the new running technique and/or running shoes I was using.. Well, hope it gets better !
Up next – I need to draw up a marathon training plan as I am running way too few nowadays !! I need to hit at least 50km per week training vs now that looks like a 50km per month !!!
Saturday, July 2, 2011
SCMS - Registered Half-Marathon !
Registered for SCMS (Standard Chartered Marathon Singapore) 2011, another new race for me ! If everything goes on well, this will be 2 weeks after first ever Full Marathon race @ PBIM.. So a HM is good enough :)
Registration ID: 34549095
Registration Date: 02/07/2011
Receipt Date: 02/07/2011
Issued By: Standard Chartered Marathon Singapore 2011
Event: Standard Chartered Marathon Singapore 2011 Half Marathon - 21.1km
Date/Time: Sunday, 04 December 2011
Half Marathon flag-off time : 6:30 am @ Sentosa
So they are expecting a new record turn-out - "70,000 Set to ‘Run for a Reason’ as Registration Opens for the Standard Chartered Marathon Singapore 2011" ! Wow !!
Registration ID: 34549095
Registration Date: 02/07/2011
Receipt Date: 02/07/2011
Issued By: Standard Chartered Marathon Singapore 2011
Event: Standard Chartered Marathon Singapore 2011 Half Marathon - 21.1km
Date/Time: Sunday, 04 December 2011
Half Marathon flag-off time : 6:30 am @ Sentosa
So they are expecting a new record turn-out - "70,000 Set to ‘Run for a Reason’ as Registration Opens for the Standard Chartered Marathon Singapore 2011" ! Wow !!
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