MacRitchie 10km Leisure Run

MacRitchie 10km Leisure Run cum Gathering

A weekly run initiated by seniors and coach.

Every Saturday
Starting at 2pm
Meet at the Carpark

Anyone who is interested, can join in the run.

TAKE THE WET TEST: LEARN YOUR FOOT TYPE

A simple wet test can tell you if you have flat or high arches, and how to choose your running shoes accordingly.

You can go a long way toward discovering what you need in a running shoe by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the "wet test," below.

1) Pour a thin layer of water into a shallow pan

2) Wet the sole of your foot.

3) Step onto a shopping bag or a blank piece of heavy paper.

4) Step off and look down

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch

If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this "pronation" absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch

If you see almost your entire footprint, you have a flat foot, which means you're probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive "posts" to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch

If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you're likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It's vital that an underpronator's shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

Tomorrow - Wed, 24th Dec training starts at 5pm!

PLEASE TAKE NOTE! THANKS!

Hi people

E-mail from mei yi.. too lazy to edit the text so ya this is the UNCUT version..

Dear All,

Hi, seasons greetings! You are cordially invited to SIM track's post christmas-new year BBQ. Details are as follows:

Date: 29 Dec 08 (mon)
Time: 7pm onwards
Venue: Costa Sands Pasir Ris (unit TBA)

Please kindly spread the word around as I do not have all your contacts, thanks!

Do revert your attendance for logistics planning(:

Cheers,
Mei Yi

Suburban Run Detail

Race Event Details

Date: Sunday, 15 March 2009

Time: 8am to 12pm

Venue: Sengkang East Drive (Map to be released shortly)

Race Categories & Fees

Two-in-a-Team Category	Early Bird	Normal Fee
	Till 31 Jan
10km Two-in-a-Team Run (10km x 2 persons) - Both Males - Both Females - Mixed	$42 (for 2 persons)	$48 (for 2 persons)
5km Two-in-a-Team Run (5km x 2 persons) - Both Males - Both Females - Mixed	$38 (for 2 persons)	$44 (for 2 persons)
2km Two-in-a-Team FUN Run* (2km x 2 persons) - Parent-Kid - Siblings - Couples - Friends/Neighbours	$30 (for 2 persons)	$35 (for 2 persons)

Individual Category	Early Bird	Normal Fee
	Till 31 Jan
10km Individual Competitive - Male - Female	$22	$26
5km Individual Competitive - Male - Female	$20	$24

Each participant will receive anEvent T-shirt worth $20.

* Minimum Age of 2km Fun Run: 9 years old as of race day.

Race Pack Collection

All participants must collect their race pack containing essential race items at the Race Pack Collection.

Date: 7 - 8 March 2009, Saturday & Sunday

Time: 12pm to 6pm

Venue: To be announced

Refer: http://suburbanrun.com/index.php?page=race-details

Annual Gathering

THANKS TO EVERYONE WHO CONTRIBUTED AND PUT IN ALL THEIR EFFORT.
Pictures from yesterday, enjoy!

That's all! These are from my cam. If ya'll have anymore pics, can mail me - fauxromantico@hotmail.com. I'll post them up here!

-grace

NOT FOR UNDER 18

Erm.... try not to be too creative about what they are trying to do...

u know what i mean... :P

Overtraining

i found this article reading through Men's Health and i find it useful for runners like us..

[Start]

How do you know if you're nearing the threshold of over training?
When your performance takes more than a fortnight to return to its original level even after rest, it's time to cut back, say Dr Ben Tan, head and senior consultant sports physician at Changi General Hospital. "Over training occurs when the training volume is so high that the body can't recover adequately," says Dr Tan. Other symptoms to look out for include insomnia, loss of appetite, weight loss, an increased resting heart rate and recurring illness. However, these factors still can't conclusively differentiate between the fatigue you regularly feel during a workup and over training, says Dr Tan. Even physical gauges such as the VO₂ max test and blood tests "have not been found to be consistently accurate", he says

[End]

-seeyong-

Newton Active Run 2009

Newton Active Run 2009

A challenging community road race in the north-east region of Singapore that incorporates a 10 km competitive element and 5 km fun run.
First ever local race in 2009 on new roads in Sengkang and Sengkang Riverside Park connectors.
Exciting prizes, goodies bag with event t-shirt and lucky draw for all participants!!!
Limited to 6,000 pax only.

Closing date *Jan 31 2009. Hurry !!!!

There will also be a special one -time 30% discount on latest Newton FFS Technical Running Shoes for Newton Active Run 2009 participants only at selected sports retail outlets.
Check out http://newtonactiverun09.blogspot.com for more details on this event , www.keypowerintl.com for products listing and a list of participating outlets.

* NOTE: Event deadline may close earlier than Jan 31 2009.

Event Details:
Day : Sunday
Date : 1st March 2009
Time : 0730 hrs
Distance : Competitive 10km and 5km Fun Run.
Race Venue : Open Field, next to Farmway LRT Station, Anchorvale Road.
Route : Map to be published upon approval of road closures.
Race Categories:
Competitive 10 km
Men Open # ( Age 18 yrs & >)
Men Veteran ( Age 45 yrs & > )
Women Open ( Age18 yrs & > )
Women Veteran ( Age 40 yrs & > )

Fun Run 5 km
All ages!

# NOTE : Age as of 01/01/2009.

Registration Fees:
Competitive Run 10 km $18/-Passion Card Member
* $25/-Non Member/PUBLIC
Fun Run 5 km $10/-Passion Card Member
* $15/-Non Member/PUBLIC

* NOTE : Foc PA Passion Card membership for Non Members/PUBLIC.

Wave Start Time:0730 hrs Men Open / Women Open 0745 hrs Men Veteran / Women Veteran 0800 hrs Fun Run

Race Expo Collection of Number BIB & Electronic Chip (for 10 km Competitive Runners only) Day : Sat & Sun
Date : Feb 21 & Feb 22 2009
Time : 10.00 am to 8.00 pm.
Venue : Sengkang Community Club @ Sengkang Polyclinic Bldg (next to Compass Point cum North East Line Sengkang MRT Station)

Our Very 1st R²unners Dinner Gathering

Date : 13 Dec 08, Saturday
Time Starts: 7.30pm
Meeting Place & Time:
6.30pm at Tiong Bahru MRT Station

Please kindly check your mail box for more details. Do let us know if you didn't receive the e-mail regarding the event.
For enquires, you may e-mail us at r2unners@gmail.com

During this christmas season, it will be a night where all the runners gather together to have a reunion dinner. Don't missed out this rare occasion. See ya there yea.

This event is proudly brought to you by . . .
- R²unners Committee 2009

Last min training...

hey guys..
As you all may know, I been over trained for the past few weeks. Been forcing myself to complete 22km of run within a month for my Standard Chart Marathon. I never learn my lesson. For the Army Half Marathon i only did a 15km run and head off to the race. During the Army Half Marathon, my mental nearly break down. It's the result that pull my interest back. Being confident, I aim to complete my next 21km race below 2 hr. It is good to have a goal. For me, I did set a goal, but i did not get myself started. In fact i start training late and was rushing to complete the work up that I had plan myself, i did not even ask coach about it. It is a good thing that I did not get injure and still being able to attend the Standard Chart Marathon Race. Got to go easy on the race. Never never follow my foot step.

-seeyong-

patient guys

hey guys...

have not been to training this few weeks... i'm suffering from plantar faciitis... heel pain... got to stop running for this month to let it recover... haiz! pretty sad... nowadays been cycling n swimming to keep my fitness... really missed the track training 1,3 and 5...

during this few days, i remember the recovery formula coach did tell me b4...

let me explain....

N is the amount of energy that every1 has....
so after every training, we will use up our energy and in the end our energy left with Y...

If we recover well, our energy will go up back to N and eventually improve above N which maybe landed like X because our fitness improved along during training... and the next time u start training, your energy level will start at X and after training, you will be left with N energy which will feel like before... this will just keep going up with the correct rest and training intensitiy...

but, if after training, we do not rest well and still carry on training... or training too high intensity like going too fast of what coach asked and having to used too much energy... our energy level will just keep going down like the down arrow... if we recover, we will only recover till back to N energy... in the end, the trainings will just be wasted... long period, you might suffer from injuries or break down...

End of formula

i'm telling everyone this cause i dont wish anyone to end up suffering injuries like me... yes! i suffered aches and muscle pains after my half ironman... i should had rested a week for a long race like this... but i decided to carrying on training because i wanted to go even further and faster (greedy)... i didnt consider my body's health a factor... which therefore ended up a injury cause i cannot run properly with aching legs... now i have to stop running for 1 month...

2 weeks had gone... i learned alot this period from my injury...
PATIENT...
i shall never rush for improvement... but also do well in training and let my body rest well...

really miss track training alot... :(
i guess i will have to start at a lower level training when i'm back to get my running fitness back on track... no rush... i still got long years of running ahead... :P

~ling2~

Patience Runners

Once again, another competition is on going now. Everyone got excited and nervous towards their event. Common voices; "i very scare"; "i'm afraid i'm the last to come back"; "i don't feel like running";....;etc

What is the main reason you want to train as a runner? Why sign up competition and quit in the last minute? Do we know the reasons?

What i can think of is preparation. How well we prepared toward the race, how focus are we towards the race and how patience are we toward the race.

If we set a competition like IVP which is usually in Sept/Oct, when are we going to start training? How much patience do i have from now to then? Am i willing to sacrifice others activities for training? Once mind is set to do it, JUST DO IT!

During a race, we saw fast and slow runners running, ever question why some can run that fast? Are they gived or are their born to run fast? If their are born to run fast, do they need training? How much time have they put in?

An example of two runners in my group, Richard and LingEr. Richard is naturally have a fast muscles twitch, but because of his working loads, he can afford only 2-3days of training per week. And each training can only focus on short endurance work. This will able to make him run fast but not very fast because he can't substain longer/faster work load. He doen't have time to do longer continuous run to build up his cardio-respiratory system. Remember at one stage he did alot of long run (20-30 rds), without doing much speed, he clocked a 2'09 for 800 during a time trial. This type of runners is "born-to-run", but he still need training to push up his performance.
On contrast, LingEr doesn't has a fast twitch muscles but she is willing clock-in mileages, within a year and a half, she has proven herself from 50+min 10km to a sub 45min 10k runner. Of course, she has to sacrifice alot of her personal time to training. I remember the 1st time i saw her running was during her NAPFA test in 2007. If i'm not wrong she clocked a 10'13 or 10'17 for 2.4km. Now, i'm not surprise she can do it close to 9min or even sub 9.

The above two stories tell me whether you are born with what type of muscles fibres, you still need to train regularly. Train with a more scincific training method rather than going out there to do all hard run.

GOOD LUCK TO ALL THOSE TAKING PART IN IVP AND TRAIN WELL, REST WELL TO ALL RUNNERS!

- ROBIN -

support from everyone!

GOOD LUCK TO THOSE RUNNING FOR TMR'S IVP!!

GOOOOOOOOOOO & DO YOUR BEST OUT THERE!

Remember: "look tall, arms swing"
(Haha, from coach!)

-gracefully!

Do you understand your workout?

Everytime i set out a training workout, i bound to get the results that made me upset. Sometime i asked myself do they understand what i want? Or is it my explaination very poor; of course i understand my command of English is "pte ltd". Or maybe they (athletes) like to do that they want to do?

I never believe everyday is hard training, everyday your foot got to slam on this "concrete" track a thousand times. I gave out light training, a training easily to achieve the end result but seem no one understand its effect.
I let my 4 groups doing different distances at different pacing, ranging from 1'40 to 2'30 per lap. I understand this can easily achieved by most of them, yet they don't seem to understand what is it for. If i don't explain over and over again, i probably get a much faster end results and most of them come back with their max. effort. Just for an example, group 1 doing 3.5km @ 1'40/lap; very easy workout, just maintain around 1'35 to 1'40, that it, you end the workout smiling. Then from 3.5km, we progress to a longer distances. If every slow steady run training without much effort to end it, you'll be doing a 41'40 for 10km coming home smiling. How many of you PB is 41 minutes? Probably, you fighting very hard to achieve it, right?
If you can progress to 10km running @ 41'40 without much effort, so what will be your 10km timing be if you fight on a faster pace?

How many of you understand what i'm doing? SIGH!

Robin

PHOTOS

From Sunday's Outing!

Hopefully everyone enjoyed themselves, because i did! Please take care of yourselves! Injuries suck. Rest well. Time to get serious during trainings. Listen to Coach! :)

Enjoy the pics!





























































































-Gracefully!