Didnt feel good waking up today. Couldn't believe the time was 530am already.
Throat is itchy and felt heaty and heavy.
Told myself to take it easy.
Today is usually a hard day after yesterday's rest.
But i think i have been over-doing things and the body is not "absorbing".....
Jogged to Shears to do my Hills session.
Whenever I needed a semi-hard interval session, I will do hills.
No timing, no nothing, so no pressure. Focus on the strenght and push off
Training Session:
am - 10 times up Shears
pm - jog home + strenghtening, (need a break)
I make my hill session more interesting by "running further" on each rep.
1st fews are warmups. So it gives me to push to go further n further to outdo each previous rep.
Surprisingly felt gd at the first few reps.
It was a great view of Spore.
Taking it easy to rest my body. Want to do a good 5 k at the Time Trial on Sunday.
A pre-race race to fine tune.
Friday, July 31, 2009
Thursday, July 30, 2009
Trainings 05 Thur 30th JUL
Training session: REST DAY (eat and be merry)
Cant say how relived i was today, being a rest day.
Last night was great, being alone to watch TV late with my family.
Read and catch up on things.
Most importantly, not needing to be shocked out of bed at 530am
Even though I slpt beautifully through the night, woke up at 7am, my body screams for more.
Today is not just about resting the body, it is also the mind... "no running day"
Training sessions on wed:
AM: Slight tempo
PM: Swim + run home
Was darn tired when I woke up. Lay in bed for a while thinking of what to do.
I crept out and decided on my "ex-fav" session. "3 loops on grass at Cosy bay".
It takes about 33 - 35mins fully running on grass, it burns ur legs with that extra strenght required.
Somemore, I liken grass tempo to be like "heart-rate" training, as the ground is soft, it makes u work harder.
Why my "ex-fav" session? It started out as a personal challenge, 1 loop, then 2 , then 3.
Suddenly i find myself fighting the timing, then comes the pressure...
I even avioded the session ...... The basic human mentality or it is just me?
Ran straight home and out in 20mins to catch a conference call at 8am in the office. madness?
Evening was a great swim. Started out by targeting 20laps. Turned into a 30laps plus a jog-walk home.
By the way, my swimming strokes are liken to "dragon fly" ...
I termed it . " maximum effort, minimum distance, high aerobic conditioning".....
About 40-45mins of swimming + 25mins jog home....
Cant say how relived i was today, being a rest day.
Last night was great, being alone to watch TV late with my family.
Read and catch up on things.
Most importantly, not needing to be shocked out of bed at 530am
Even though I slpt beautifully through the night, woke up at 7am, my body screams for more.
Today is not just about resting the body, it is also the mind... "no running day"
Training sessions on wed:
AM: Slight tempo
PM: Swim + run home
Was darn tired when I woke up. Lay in bed for a while thinking of what to do.
I crept out and decided on my "ex-fav" session. "3 loops on grass at Cosy bay".
It takes about 33 - 35mins fully running on grass, it burns ur legs with that extra strenght required.
Somemore, I liken grass tempo to be like "heart-rate" training, as the ground is soft, it makes u work harder.
Why my "ex-fav" session? It started out as a personal challenge, 1 loop, then 2 , then 3.
Suddenly i find myself fighting the timing, then comes the pressure...
I even avioded the session ...... The basic human mentality or it is just me?
Ran straight home and out in 20mins to catch a conference call at 8am in the office. madness?
Evening was a great swim. Started out by targeting 20laps. Turned into a 30laps plus a jog-walk home.
By the way, my swimming strokes are liken to "dragon fly" ...
I termed it . " maximum effort, minimum distance, high aerobic conditioning".....
About 40-45mins of swimming + 25mins jog home....
Tuesday, July 28, 2009
Training 04 TUE 28 JUL
Training sessions on Monday 27th JUL: (recovery)
am - easy 1 hr with 6 strides on grass
pm - easy 6km with upper body strenghtening work
Felt rather tired after Sunday's mammoth effort.
Didnt slp well the night early, need more than 7hrs with this type of training in place.
Started my pm session with a "walk a jog" to the stadium.
Felt much better after warming up....
Training sessions on Tue 28th JUL: (Hard, Max Aerobic session)
am - 35mins tempo run @ 10k pace
pm - 5-6k easy with upper body strenghtening
Woke up unwillingly. The first step out of bed kills. My body aches with pains.
Told myself once the engine is warmed up, it will be ok.
Headed to the track. Dark and Tranquil. Was alone while i proceed on my norm warm up routine. Somehow, I enjoy circling the track in this situation. Its like an escape.
I should be able to cover 20+ laps of lane 8 in 35mins. Felt strong and gd in the run. But it was a painful countdown, 1 rd after the other. Will probably forget the counting the next time and go via feeling. It was a nice "sunrise" run, as I witness the dawn of the day, started at 620 to 655am, so it was an extra incentive for myself. A tiny trick to play on myself to look forth to the run.
The purpose is to "learn" to "buffer" the pain situation you are in. Key is to go fast and controlled. I believe the more you subject urself to it, the more you can adapt and feel more comfortable. The last few rounds was tiring. But it comes down to mental strength as I had unknowningly slowed down... When i summon the courage to push again, i could... but somehow the legs are tired..
covered 20laps lane 8 in 34mins++. rather disappointed. thats about 9k in 34:30, about 3:50/km. Actually slower than my expected AHM pace. Was I too tired? But i recovered rather immediately. Perhaps I should engage training partners to push the pace.
am - easy 1 hr with 6 strides on grass
pm - easy 6km with upper body strenghtening work
Felt rather tired after Sunday's mammoth effort.
Didnt slp well the night early, need more than 7hrs with this type of training in place.
Started my pm session with a "walk a jog" to the stadium.
Felt much better after warming up....
Training sessions on Tue 28th JUL: (Hard, Max Aerobic session)
am - 35mins tempo run @ 10k pace
pm - 5-6k easy with upper body strenghtening
Woke up unwillingly. The first step out of bed kills. My body aches with pains.
Told myself once the engine is warmed up, it will be ok.
Headed to the track. Dark and Tranquil. Was alone while i proceed on my norm warm up routine. Somehow, I enjoy circling the track in this situation. Its like an escape.
I should be able to cover 20+ laps of lane 8 in 35mins. Felt strong and gd in the run. But it was a painful countdown, 1 rd after the other. Will probably forget the counting the next time and go via feeling. It was a nice "sunrise" run, as I witness the dawn of the day, started at 620 to 655am, so it was an extra incentive for myself. A tiny trick to play on myself to look forth to the run.
The purpose is to "learn" to "buffer" the pain situation you are in. Key is to go fast and controlled. I believe the more you subject urself to it, the more you can adapt and feel more comfortable. The last few rounds was tiring. But it comes down to mental strength as I had unknowningly slowed down... When i summon the courage to push again, i could... but somehow the legs are tired..
covered 20laps lane 8 in 34mins++. rather disappointed. thats about 9k in 34:30, about 3:50/km. Actually slower than my expected AHM pace. Was I too tired? But i recovered rather immediately. Perhaps I should engage training partners to push the pace.
Monday, July 27, 2009
Training Principles 01
I had experienced significant improvements tis year.
Esp in my 5k timings, allowing me prospects of running faster in the longer events.
My endurance based was developed in China, where i have nothing else to entertain myself outside of work.
I am constantly exploring and experimenting new training techniques. Feel like to comment and advise.
1. Run mainly on soft surfaces, impact could be causing 80% of injuries....
2. REST is part of training
3. Focus on the time duration of the training
4. Never do doubles until your mileage exceed it , dont do it just to feel tired.
5. Think long term and have reachable goals.
6. Progressive overloading
7. Strenght training is a long term investment that goes a long way
8. Starts with the Mind, train to win
9. Fr P.Coe: athlete must believe whatever is done in training will make him stronger and faster.
10. Enjoy the run.
There could be more ... but thats all i can think of now ... will share more of my training progs..
Esp in my 5k timings, allowing me prospects of running faster in the longer events.
My endurance based was developed in China, where i have nothing else to entertain myself outside of work.
I am constantly exploring and experimenting new training techniques. Feel like to comment and advise.
1. Run mainly on soft surfaces, impact could be causing 80% of injuries....
2. REST is part of training
3. Focus on the time duration of the training
4. Never do doubles until your mileage exceed it , dont do it just to feel tired.
5. Think long term and have reachable goals.
6. Progressive overloading
7. Strenght training is a long term investment that goes a long way
8. Starts with the Mind, train to win
9. Fr P.Coe: athlete must believe whatever is done in training will make him stronger and faster.
10. Enjoy the run.
There could be more ... but thats all i can think of now ... will share more of my training progs..
Saturday, July 25, 2009
Trainings 03 26th JUL Sun
Had a gd slp and slight Carbo loading.
Planning to do a fast long run , FLR... vs LSD.. haha..
Arranged to meet up with Lex to cover 25k at MacRitchie, a very hilly terrain.
Excellent weather, slight drizzle at the start when we started.
Training Session: Fast, Marathon pace 25k Long Run at MacRitchie. (Max Aerobic Effort)
Started out as usual, with me taking the lead. Used to running from the front, therefore i do not mind doing the "dirty work". Lex is very light and exp in that terrain, with him in the front, i may not catch up.
1st 4k of the northen loop in 15:30 and we hung on the pace to finish the 1st loop of 11k at 45mins. ~4min/km pace. We took a short break and drank some water that I prepared before shooting off the 2nd loop. Felt rather good at the start of the 2nd. But reality set in after a while. Lex took off from me that the rocky rds, ~ 4.5k into the 2nd loop. I was pushing but could nt catch up.
In the end, we cover 22k fast and did a moderate 5k recovery. It was great to have him doing this difficult session. Great training. Target to do this every 2 wks.
Planning to do a fast long run , FLR... vs LSD.. haha..
Arranged to meet up with Lex to cover 25k at MacRitchie, a very hilly terrain.
Excellent weather, slight drizzle at the start when we started.
Training Session: Fast, Marathon pace 25k Long Run at MacRitchie. (Max Aerobic Effort)
Started out as usual, with me taking the lead. Used to running from the front, therefore i do not mind doing the "dirty work". Lex is very light and exp in that terrain, with him in the front, i may not catch up.
1st 4k of the northen loop in 15:30 and we hung on the pace to finish the 1st loop of 11k at 45mins. ~4min/km pace. We took a short break and drank some water that I prepared before shooting off the 2nd loop. Felt rather good at the start of the 2nd. But reality set in after a while. Lex took off from me that the rocky rds, ~ 4.5k into the 2nd loop. I was pushing but could nt catch up.
In the end, we cover 22k fast and did a moderate 5k recovery. It was great to have him doing this difficult session. Great training. Target to do this every 2 wks.
Friday, July 24, 2009
Trainings 02 25th JUL Sat
Did an evening swim yesterday, a recovery session after the heart pumping interval session in am.
Ran over to the pool , about 15mins throd.
Did my usual 30 lap "dragon fly" stroke. I am a very poor swimmer, my strokes are all messed up and very slow. However, its a maximum continous effort, a real aerobic workout. I take about 15mins for every 10laps, so thats about 45mins, like an recovery run. The enjoyable thing is the cooling water too.
Training session 24th JUL 7 pm: 45min swim, 30 laps, recovery
Woke up late , it was near to 8am when i was awake, rushed immediately to ECP. Today will be an easy 10k run on grass. After that , It some strides and exercises.
Training session 25 JUL 8am : 10k easy , Plyo exercises + strides Recovery
Training session 25 JUl 4pm: easy 5k, 20 - 25mins, stretching + upper body exercises. Recovery
Targeting a fast 25k tomorrow with the F1 runners at MacRitchie. Incl Warm up and down, expected to cover 30k in all. So today on Sat is more of an easy day for me.
Ran over to the pool , about 15mins throd.
Did my usual 30 lap "dragon fly" stroke. I am a very poor swimmer, my strokes are all messed up and very slow. However, its a maximum continous effort, a real aerobic workout. I take about 15mins for every 10laps, so thats about 45mins, like an recovery run. The enjoyable thing is the cooling water too.
Training session 24th JUL 7 pm: 45min swim, 30 laps, recovery
Woke up late , it was near to 8am when i was awake, rushed immediately to ECP. Today will be an easy 10k run on grass. After that , It some strides and exercises.
Training session 25 JUL 8am : 10k easy , Plyo exercises + strides Recovery
Training session 25 JUl 4pm: easy 5k, 20 - 25mins, stretching + upper body exercises. Recovery
Targeting a fast 25k tomorrow with the F1 runners at MacRitchie. Incl Warm up and down, expected to cover 30k in all. So today on Sat is more of an easy day for me.
Thursday, July 23, 2009
Training 01 24th JULY
Hadn't been posting........
Jolted out of bed today, felt that i had a deep slp, but the freshness wore off after a few mins.
Searched fantically for my watch, didnt want to know the time from the HP as the bright light scratches my eyes out of any more slp.
1am it read. cant be. only 90mins of slp. Had a late night, got to attend some cohesion company event. So my usual Thursday Rest day didn't work out as fine. But the 1am timing was confirmed by my HP...
Woke up again at 430am. Guess i was too excited abt my Friday interval session... Finally, the alarm rang at 530am, heavy pouring. Excuses are emerging, alternative sessions are popping up. But after 5mins of struggle, I got up and headed back to my place. ( i slp at my grandma's place when i have to wake up early for training, sharing rm with bro)
Session today:
Max Aerobic pace. 5k pace. 800m x 6, target: 75s/400m pace.
Wanted to be more efficient when doing 3:45 pace for half-mara.
Progression fr 600m session last wk, did 600 x 8, 2min rest in 1:55 pace
Ran to the kallang practice track. Slight drizzle. Not a soul in sight. lane 1 was flooded.
Rather cold, did my usual warm up and extra, changed to my spikes.
Doesnt feel gd, heavy and formless in my stridings.
Carried on with my intended training still. I told myself, "today, now, nobody wants to be you..."
But when u are up in the podium, everyone wants to be you...
Bang! virtually ran on lane 2 due to the flooding on lane1. 1st lap felt gd, then the latic kicks in. Endured and "click"! Timing read 2:32.... not bad i thought.
2nd Set was ok. By the 3rd set, i would prefer the water in my spikes rather running an extra cm.....
timing was: 2:32, 2:32, 2:35, 2:37, 2:37, 2:40. Rest in btw was 2mins. Cant do the last set. Broke it up to 400m instead.
reached home at 720am, bath, packed breakfast and left for work at 745am.
Hectic....
Jolted out of bed today, felt that i had a deep slp, but the freshness wore off after a few mins.
Searched fantically for my watch, didnt want to know the time from the HP as the bright light scratches my eyes out of any more slp.
1am it read. cant be. only 90mins of slp. Had a late night, got to attend some cohesion company event. So my usual Thursday Rest day didn't work out as fine. But the 1am timing was confirmed by my HP...
Woke up again at 430am. Guess i was too excited abt my Friday interval session... Finally, the alarm rang at 530am, heavy pouring. Excuses are emerging, alternative sessions are popping up. But after 5mins of struggle, I got up and headed back to my place. ( i slp at my grandma's place when i have to wake up early for training, sharing rm with bro)
Session today:
Max Aerobic pace. 5k pace. 800m x 6, target: 75s/400m pace.
Wanted to be more efficient when doing 3:45 pace for half-mara.
Progression fr 600m session last wk, did 600 x 8, 2min rest in 1:55 pace
Ran to the kallang practice track. Slight drizzle. Not a soul in sight. lane 1 was flooded.
Rather cold, did my usual warm up and extra, changed to my spikes.
Doesnt feel gd, heavy and formless in my stridings.
Carried on with my intended training still. I told myself, "today, now, nobody wants to be you..."
But when u are up in the podium, everyone wants to be you...
Bang! virtually ran on lane 2 due to the flooding on lane1. 1st lap felt gd, then the latic kicks in. Endured and "click"! Timing read 2:32.... not bad i thought.
2nd Set was ok. By the 3rd set, i would prefer the water in my spikes rather running an extra cm.....
timing was: 2:32, 2:32, 2:35, 2:37, 2:37, 2:40. Rest in btw was 2mins. Cant do the last set. Broke it up to 400m instead.
reached home at 720am, bath, packed breakfast and left for work at 745am.
Hectic....
The Beginnings
Why the Marathon
1. I started as a "5k Runner", but sucked big time.
Noticed that the winning times for Sg Marathon seem "do-able", therefore.....
2. Someone in yr 07 mocked me when I claimed that i can do well in the Mara.... considering that I have monthly travels, stayed alone overseas in ULU china, overweight, have only a track to run on...I trained v.hard in 08, but the last month was tough, trying to run in sub 0 temperatures and picking up food poisioning.
I had a sucked race and felt that i could have done much better... hence... here i am..
Why this Sharing
1. Could be a "one off thing" and die fr no updates after a wk? a month?
2. Training for the Mara can be "lonely".... to be part of a bigger community.
3. To trade training information and ideas4. Find like-minded pple to inspire each other on... we are lonely creatures..........
Mara AIM
1. To win the SG Marathon this year
2. To do a Mara that I felt i had given my best
3. To run in my best possible condition
4. To show that a "everyday" person like me can do well in a running event given the correct dosage of passion and determination.
Personal
Education: Chemistry in NUS
Work: Area Manager for America (Sales and Marketing), previously Country Manager for China
Goal: Financial Independence
Where I am now
1. Somehow, god took pity on me and improved my 5k timing to 17mins, 10k is late 36min.
2. Wt is 70kg... rounded down...hahaha
3. Form is bad, over-doing things and in a "hole" at the moment
4. In X-roads before I made another commitment to myself to really give it another go this year
Last Words
What begun as a journey out of curiousity, continued as one of personal fulfillment in itself.
Embracing myself for the tough road ahead... again.... arrrgghhh.....
1. I started as a "5k Runner", but sucked big time.
Noticed that the winning times for Sg Marathon seem "do-able", therefore.....
2. Someone in yr 07 mocked me when I claimed that i can do well in the Mara.... considering that I have monthly travels, stayed alone overseas in ULU china, overweight, have only a track to run on...I trained v.hard in 08, but the last month was tough, trying to run in sub 0 temperatures and picking up food poisioning.
I had a sucked race and felt that i could have done much better... hence... here i am..
Why this Sharing
1. Could be a "one off thing" and die fr no updates after a wk? a month?
2. Training for the Mara can be "lonely".... to be part of a bigger community.
3. To trade training information and ideas4. Find like-minded pple to inspire each other on... we are lonely creatures..........
Mara AIM
1. To win the SG Marathon this year
2. To do a Mara that I felt i had given my best
3. To run in my best possible condition
4. To show that a "everyday" person like me can do well in a running event given the correct dosage of passion and determination.
Personal
Education: Chemistry in NUS
Work: Area Manager for America (Sales and Marketing), previously Country Manager for China
Goal: Financial Independence
Where I am now
1. Somehow, god took pity on me and improved my 5k timing to 17mins, 10k is late 36min.
2. Wt is 70kg... rounded down...hahaha
3. Form is bad, over-doing things and in a "hole" at the moment
4. In X-roads before I made another commitment to myself to really give it another go this year
Last Words
What begun as a journey out of curiousity, continued as one of personal fulfillment in itself.
Embracing myself for the tough road ahead... again.... arrrgghhh.....
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