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)