Runner's World..

Bought my first copy of running magazine, Runner's World.. What caught my attention was the articles on the right running techniques (form) and the balanced nutrition for a runner.. Great magazine ! WHat I have learned so far..

1) Running techniques - The elements of Good Form:
- Toe Off - keep upper torso straight (head don't lean fwd), arms bent 90deg
- Mid-flight - keep arm 90deg angle, don't hold arms too high up, running means getting both feet off the ground.
- Touch-down - Landing knee to be slightly bent (not straight), lower leg slightly 90deg to the ground, ground contact occurs neat the center of the body mass (leg not too wide in front).
- Frontal View - arms shud not cross the center line of the body (don't swing side by side).

Tourism Taiping Heritage Run 2011

Date : 11th September 2011, Sunday

Venue : Padang Esplanade, Taiping , Perak

Flag-Off Time : 6.15am (21km)

Category & Distance :C - Men Jr. Veteran (age 40 - 49) - 21 km

I have signed up for this race.. Will be another short weekend vacation with the family @ Taiping.. Yahoooooo !!

May 2011 Running Records

My May'2011 running record.. 105km covered. Falling behind in Jun - onl7 17km covered and it's almost mid-Jun !! Blame it on the Beijing trip :):)

Speed Work for Marathoners

The whys and hows of short, fast running for a faster marathon

By Greg McMillan, M.S.
As featured in the JulyAugust 2010 issue of Running Times Magazine

In January, Brett Gotcher (pictured, below right) ran 2:10 in his marathon debut. It was the fourth-fastest debut in U.S. history. When asked about his training program in post-race interviews, I was candid about the weekly mileage I prescribed for him as well as the marathon-specific workouts and even his short, fast speed workouts. It was these short, fast workouts that prompted several questions as to why a marathoner would do 200m and 400m repeats. Here's why I had Brett run these workouts and why I think marathoners can benefit from some short, fast repeats during this last 10 weeks before the marathon.

WHY TO INCLUDE SPEED

The reason for including short, moderately fast workouts in marathon training is threefold:

1) Short, fast repeats improve your running economy (the amount of oxygen consumed at a given pace), and improved running economy is very important in the marathon. Think of it as getting better gas mileage--you can go longer before running out of gas.

2) Short, fast repeats break the monotony of training. Often, marathon training starts to put runners in a pace rut. Fast repeats challenge you to turn your legs over and help avoid the "marathoner shuffle."

3) Short, fast repeats allow you to insert some volume of running at a pace that is significantly faster than marathon race pace. For example, Brett's goal marathon pace was 4:55 per mile so we were doing workouts at 4:15-4:40 per mile, which allowed 4:55 to feel easier. The same will hold for you.

HOW TO INCLUDE SPEED

While you may have to modify the exact placement of the workouts based on your individual training and racing schedule, here is how Brett and I inserted speed work into his successful marathon plan.

In the last eight weeks leading into his marathon (Chevron Houston), we performed two 200m repeat sessions. The first was eight weeks before the marathon and the second was four weeks out from race day. We also performed two 400m repeat sessions--six weeks and two weeks prior to race day. The basic plan was to perform some short, fast running every other week during the last two months before race day.

For both 200m repeat workouts, I had Brett run 20-24 times 200m with a 200m jog between. The pace was 5K to 10K which isn't too taxing to run for 200m but gives the body/mind 2.5 to 3 miles of running at a pace quite a bit faster than marathon pace. For Brett, the goal was to run 32-33 seconds per 200m (4:16-4:24 pace) and for the recovery jogs to be moderate as well. In other words, he should not be doing the slow, sprinter recovery stumble but should jog slowly but steadily between each repeat.

For the 400m workout, we performed the early workout (six weeks out from the marathon) as 12-16 times 400m with a 200m jog and the later session (two weeks prior to race day) as 8-10 times 400m with a 200m recovery jog. Again, these were fast but controlled efforts and we ran the repeats in a progressive manner. The goal was to run them in sets of four at the following intensities--half marathon, 10K, 5K, 3K.

Many runners think about 200m and 400m repeats only as preparation for a 5K or 10K. But you can adjust the intensity of the repeats for marathon training, making them less anaerobic or tiring than these workouts are for 5K-10K runners. All the short, fast workouts Brett did were very controlled. Could he have run them faster? Of course! But that wasn't the goal. The goal was to augment the marathon workouts with some faster running to keep his form perfect and his legs fresh. Mission accomplished.

COACH'S NOTES

MODIFICATIONS FOR ENDURANCE MONSTERS

These short, fast repeats should not be used, however, for runners who struggle with speed work. These "endurance monsters" can run all day but find that speed work leaves their legs feeling flat for several days post-workout. For example, I didn't include these 200m and 400m workouts with another athlete I coach, Paige Higgins, who ran 2:33 in the same race where Brett ran 2:10. With Paige, we did fartlek sessions (like 20-25 times 1 minute on with 1 minute off recovery jog between), but these were more like a tempo run with surges than a track workout. Her pace stayed closer to 10K to half marathon pace. For her, this exposure to running slightly faster than marathon pace works much better than running 200m and 400m repeats at 5K to 10K pace.

SAMPLE MARATHON SPEED WORK PROGRAM

Eight Weeks to Race Day: 20-24 x 200m with 200m jog at 5K to 10K pace

Six Weeks to Race Day: 12-16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace

Four Weeks to Race Day: 20-24 x 200m with 200m jog at 5K to 10K pace

Two Weeks to Race Day: 8-10 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace

GREG MCMILLAN is an exercise physiologist and USATF-certified coach who helps runners via his Web site mcmillanrunning.com.

Article from Running Times : http://runningtimes.com/Article.aspx?ArticleID=20190

Brooks Ravenna 2

Jun 11, 2011 - I was hunting for running vests at Eng Hoe Komtar today and I ended up with 3 vests and a new pair of Brooks Ravenna 2 !! I guess I was convinced by the owner, Tim Ooi, into trying on the latest DNA technology shoes.. It cost me RM299 for this new pair, cheaper than my New Balance bought 3 months ago !!

This is my 4th pair of running shoes (from right to left)..

I got my first one, FILA.. Ran in my very first race, ie PIBM2009 and got blisters all over.. LOL ! I guess the running technique was wrong, the shoe was too tight and lack of cushioning and my feet was sore for a wk+.. Well, at least this pair of FILA shoe was not put into waste.. It has accompanied me across Hong Kong and Beijing vacation trips !!

Then I got my Saucony @ the States in Dec 2009.. Used that to run all my races in 2010 and training before it got a hole on the right shoe and it was time to change to a new one, not to mention the worn out soles ..

I was rushing for a new pair to run at the Sepang Energizer Night Race and I got this New Balance..

Well, didn't exactly like it (and one wonders why I bought it in the first place) !! I guess I chose the wrong arch type.. more likely a flat foot type while mine is average arch !! Damn !!
Anyway, I got stuck with the NB for 3 months now until I see this Brooks Ravenna 2.. Tried them on.. Love the feeling.. The DNA technology is surely something different.. Can feel a much better cushioning..

Here's what the Brooks SNA web-site has to say..
"Brooks DNA provides custom cushioning for runners of all types and sizes. Engineered from what's called a non-Newtonian liquid, this midsole technology responds to the amount of force placed on the foot and disperses the pressure, providing just the right amount of resiliency. Simply put, you can expect soft comfort when you want it, firm support when you need it."

"In Runner's World magazine's Summer 2011 Running Shoe Guide, the Ravenna 2 was named Editor's Choice. In the June 2011 issue, Runner's World states, "Credit the shoe’s winning combination of a nimble, low-to-the-ground profile and ample cushioning for heel- and midfoot-strikers. Even more impressive is how Brooks now scales the flexibility of this shoe according to gender and size — making the smaller sizes less rigid in the forefoot than larger ones," adding that the fast feel belies the amount of corrective support it provides. "If you’re looking for a single shoe for both marathon training and racing, this is it."
http://www.brooksrunning.com/Brooks-DNA/brooks_dna,default,pg.html

and here's a web-site review on Ravenna 2... http://activegearreview.com/running/road-running-shoes/mens-road-running-shoes-running-gear-reviews/brooks-ravenna-2-review

Now, I am gonna run on this tomorrow morning !! We shall see the difference :P

Top 10 Tips for Running Your First Marathon

Love this article..

Jonathan Roche

1. Taper for three weeks before the marathon. Most first timers do not let their body recover before the marathon. You need to gradually pull back on your training in order for your body to fully recover and be 100% ready to go on the marathon day. You should maintain your normal training intensity throughout the final three weeks, but you should gradually decrease your workout time. So three weeks out you should do 75% of your normal workload, two weeks out you should do 50% and the last week you should do 25%. This will leave you well-rested, but still sharp, when you toe the line.

2. Start slowly! Do not let the fact that you are well-rested fool you into running too fast out of the gate. Most runners think they are having an amazing day when they are cruising through the first 12 to 15 miles. But if you start too fast this false sense of being "on" is soon replaced with the scary realization that those last few miles are going to feel like a hundred. Pace yourself so that you have gas left in the tank for the final miles.

3. Speed walk through the water stops. Dehydration is a major problem for many marathon runners so it is essential to take in two full cups of liquid at each aid station. But, if you are running through the stations half of each cup ends up on your shirt! There is no recovery if you get dehydrated on race day, which means you'll be forced to merely survive and finish. And that is not the way to experience your first marathon.

4. Be sure to take in nutrients. Many marathon runners make a big mistake in thinking that water or Gatorade alone will maintain their energy and fuel levels. Even taking in energy gels with your fluids is probably not enough. Depending upon the weather and your pace you could be burning between 500 and 1,000 calories per hour, more than these can provide. Even if you had a big breakfast, eat some type of bar during the race. I personally love Balance Bars because they are easy to digest and taste great. Find your favorite bar and use it to fuel you on marathon day.

5. Bring warm cloths and a throw-away blanket to the start. Sitting on the ground in the cold for two to five hours is not a pleasant way to prepare to run a marathon. If you are cold or stiff before the race you are probably going to be in trouble. Although most marathons have race staff that will bring your clothes to the finish line, the bag provided usually isn't big enough for the blanket, so bring something you don't mind leaving behind.

6. Stay Positive! No matter what happens, always stay positive. For every runner, there are points in the marathon where your body is saying no and the self-doubt starts creeping in. This is when you need to think positive thoughts and keep putting one foot in front of the other. If you stay positive and make sure to be taking in your food and fluids, you will come out of it and start feeling good again. The key is not to give in and to always stay positive.

7. 'High-five" at least one kid every mile. This will help keep things in perspective whether you are having the race of your life or you are crawling to the finish.

8. Don't let people who look like serious runners intimidate you. Many people look like they are about to race for a gold medal at the Olympics. But don't get caught in that place of thinking that everyone looks so strong and fit. Looks mean nothing. Only your own inner determination to do your best gets you to the finish line. This is your race.

9. Write your name on your shirt or wear something unique. When I ran my first Boston Marathon in 1996, I wore a plain white running shirt and one fan actually yelled right to me, "Go white T-shirt guy!" In 1997, when I had my name plastered across my chest for the first time, the personalized "Go Jonathan!" cheers made a huge difference.

10. Run from your heart! Do not get so caught up in trying to beat a certain time that you lose out on the truly amazing experience of running a marathon. It is a gift to run a marathon so drink it in and enjoy every minute of it. Also, consider running for your favorite charity! It will make you stronger. No matter what your time, this will surely be one of the best days of your life. Have an amazing run!

Article from Link : http://www.marathontraining.com/articles/art_45th.htm

22,000 runners @ Standard Chartered KL Marathon 2011 !!

22,000 Participants This Year!

Breaking last year’s record, the Standard Chartered KL marathon announced today that nearly 22,000 runners have signed up to compete on 26 June. Upon the close of registration at midnight on 31 May, runners registered for in each category exceeded those of last year by nearly 4,000 participants.

Runners representing 78 different nationalities and 35 countries worldwide will join the nearly 19,000 Malaysian runners from across the country on race day in the city of Kuala Lumpur. Interestingly, the male to female ratio remains exactly the same as last year, with 38 per cent female and 62 per cent male participants.

The full marathon category achieved a nearly 32 percent growth in participants totaling 2,437 runners in comparison to last year’s 1,855.