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
Thursday, November 27, 2008
Saturday, November 8, 2008
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-
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-
Tuesday, October 21, 2008
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...
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~
Sunday, October 19, 2008
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 -
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 -
Friday, October 17, 2008
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!)
GOOOOOOOOOOO & DO YOUR BEST OUT THERE!
Remember: "look tall, arms swing"
(Haha, from coach!)
-gracefully!
Monday, September 15, 2008
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
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!
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!
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