Monday, February 14, 2011
Valentine Day's 10km run
Since my wife is out-stationed and I got no one to have a candlelight dinner tonight, I decided to go for my favorite 10.8 km run.
I completed the run at 1hr 02min 14 sec. Based on my running statistics, my timing is average.
Some info on the route, it is a scenic run beside the Chinese Garden's lake (the humidity is quite high during dusk). And there are 1 overhead bridge that I had to cross twice (at the start and the end).
Sunday, February 13, 2011
4.3km Run (PB)
Below are some factors
Physical Fatigue! This was a hectic week for me as I spent my week-nights studying, played paintball on Monday, ran (3km) on Tuesday and played captain's ball on Thursday. As such, I had to skip my routine 21km training and did something shorter.
Overweight! Before leaving my house, I weighed myself and was shocked to see that I gain 1.5kg. The festive foods, coupled with spending time static in the lecture room really add some weights onto me. I told myself that I must run even harder today so that I can burn some fats.
And to the rabbits out there, BEWARE of the snailrunners!!! We, the snailrunners, will run beside you one fine day!!!
Friday, February 4, 2011
5th Half Marathon for 2011
I only manage to omplete the 21.28km run within 2:22hrs. Form is bad as I was suffering from a stiff neck....
And it looks like my fitness had deteriorate as I didn't cater timing for fitness training and rubbish eating during the festive season...
I think that I better start polishing my fitness again....
Friday, January 21, 2011
3rd Half Marathon for 2011
Although tired, I was glad that I was able to complete my 21km in 2:10:48hr (an average pace of 6:14min/km).
Running Details -
0 to 1km - 6:02.80 min
1 to 2km - 5:50.01 min
2 to 3km - 6:04.99 min
3 to 4km - 6:25.02 min
4 to 5km - 6:11.99 min
5 to 6km - 5:50.00 min
6 to 7km - 5:56.99 min
7 to 8km - 6:15.01 min
8 to 9km - 6:43.00 min
9 to 10km - 5:24.99 min
10 to 11km - 6:20.00 min
11 to 12km - 6:36.01 min
12 to 13km - 6:04.00 min
13 to 14km - 5:55.00 min
14 to 15km - 6:15.00 min
15 to 16km - 6:38.00 min
16 to 17km - 6:05.00 min
17 to 18km - 6:10.00 min
18 to 19km - 6:25.00 min
19 to 20km - 6:25.00 min
20 to 21km - 7:02.00 min
Wednesday, January 19, 2011
Mon Swim + Tue Swim + Wed Run
Participated and Completed in 2nd position for the 1,500m swim event at 34:47min on Tuesday (18 Jan).
Ran and completed a 10km Lakeside Run at 57:09min....... It seems like my body is too tired for the distance after the 2 days of swimming......... I need to recover fast........
Friday, January 14, 2011
Oh Yeah! Another PB for Half Marathon
I was rather surprise as I have already ran a 3.5km this morning; ate a heavy buffet lunch this afternoon; and I got the PB previously on my favorite FLAT route at ECP.
Running Details -
0 to 1km - 5:37.63 min
1 to 2km - 5:49.00 min
2 to 3km - 5:45.00 min
3 to 4km - 6:26.00 min
4 to 5km - 5:30.00 min
5 to 6km - 5:32.01 min
6 to 7km - 5:39.99 min
7 to 8km - 5:45.00 min
8 to 9km - 6:09.00 min
9 to 10km - 6:00.98 min
10 to 11km - 6:20.00 min
11 to 12km - 7:09.00 min
12 to 13km - 6:30.00 min
13 to 14km - 6:21.01 min
14 to 15km - 6:35.00 min
15 to 16km - 6:25.00 min
16 to 17km - 6:05.00 min
17 to 18km - 6:30.01 min
18 to 19km - 7:08.98 min
19 to 20km - 6:35.00 min
20 to 21km - 6:28.00 min
21 to 21.03km - 0:12.58 min
btw, this video is meant for the rabbits and speed demons out there!
Friday, January 7, 2011
Run Lesser but Tougher, Run Faster?
I felt that the runs on 6 and 7 Jan were more fun, challenging and exciting BUT slower.
And I wanna do more weighted runs from now onwards. :)
Date | Route | Distance | Timing | Pace | Remarks |
7-Jan | 3.5 km seletar | 3.5 km | 19:30 | 5:35 | vff with 2kg load |
6-Jan | 3.5 km seletar | 3.5 km | 19:37 | 5:37 | vff with mask |
5-Jan | 3.5 km seletar | 3.5 km | 17:04 | 4:53 | vff |
Tuesday, January 4, 2011
Oh Yeah! Another PB for my normal 4km Run
I thought that the reasons for the improvement is largely attributed to the techniques drills that I have started to practice so far. :)
btw, I have attached the drills video in this post, perhaps you would like to practice it too. :)
Monday, January 3, 2011
Born to Run - Christopher Mcdougall
I would recommend all of you to read this book and re-discover the joy of fitness and running.
:)
'Born To Run' by Christopher McDougall |
Autographed by Author |
Christopher McDougall speaking on his book 'BORN TO RUN'
Book Description (from www.amazon.com)
Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, pure inspiration, Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.
Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. Their superhuman talent is matched by uncanny health and serenity, leaving the Tarahumara immune to the diseases and strife that plague modern existence. With the help of Caballo Blanco, a mysterious loner who lives among the tribe, the author was able not only to uncover the secrets of the Tarahumara but also to find his own inner ultra-athlete, as he trained for the challenge of a lifetime: a fifty-mile race through the heart of Tarahumara country pitting the tribe against an odd band of Americans, including a star ultramarathoner, a beautiful young surfer, and a barefoot wonder.
With a sharp wit and wild exuberance, McDougall takes us from the high-tech science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultrarunners are pushing their bodies to the limit, and, finally, to the climactic race in the Copper Canyons. Born to Run is that rare book that will not only engage your mind but inspire your body when you realize that the secret to happiness is right at your feet, and that you, indeed all of us, were born to run.
Book Description (from www.birthdayshoes.com)
I challenge anyone to read Christopher McDougall's Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen and not be inspired—to run, to be healthy, to be, well just, better.
Born to Run is about McDougall's investigative adventure into the world of running, ultramarathons, the shoe industry, and the Tarahumara Indians, a seclusive group of "superathletes" known for their running endurance and speed. The tale begins with a question, "How come my foot hurts?" and ends with a race between a few elite ultrarunners and the Tarahumara Indians in the Copper Canyons of Mexico. In between are a number of answers, questions, and challenges.
It was difficult to put Born to Run down. The book is simultaneously thrilling and informative. It not only recaptures the excitement of past distance running races (like the 1995 Leadville 100), but it also tells the backstories of BtR's protagonists — Ann Trason, Ken Chlouber, Caballo Blanco (or "Micah True"), "Barefoot Ted" McDonald, Scott Jurek, Jenn "Mookie" Shelton and Billy "Bonehead" Barnett. Even still, the book serves as an indictment of the running shoe industry, specifically Nike, while also laying out a compelling case that human beings evolved to be runners—chasing prey down, out-enduring them via the persistence hunt. At under 300 pages Born to Run, like the runners and races it describes, covers a lot of ground quickly.
Perhaps one of the most inspirational paragraphs from Born to Run contains the book's title:Distance running was revered because it was indispensable; it was the way we survived and thrived and spread across the planet. You ran to eat and to avoid being eaten; you ran to find a mate and impress her, and with her you ran off to start a new life together. You had to love running, or you wouldn't live to love anything else. And like everything else we love—everything we sentimentally call our "passions" and "desires"—it's really an encoded ancestral necessity. We were born to run; we were born because we run. We're all Running People, as the Tarahumara have always known.
Born to Run is one of those rare books that captures within its pages an authentic human experience and conveys that experience directly to the reader. It's a book in which you are awed by superhuman athletes while still seeing their core humanity. And therein is one of McDougall's primary takeaways: every human being was born to run, the design being coded within our DNA.
Since this book review is for the Vibram fivefingers fan community, I'd be remiss not to note that BtR gives a hearty mention regarding VFFs, specifically via Barefoot Ted, who apparently inspired Vibram USA's CEO, Tony Post, to go for a run in his fivefingers. I'm guessing this was back in early 2006. "El Mono" (Barefoot Ted) also made use of his fivefingers at various times during his trek to race with the Tarahumara. And as previously noted on this site, Christopher McDougall seems to enjoy his fivefingers for running these days, too.
Conclusion: BtR is a fantastic read, and I whole-heartedly recommend it. More than anything, I expect this book to spawn the next generation of runners, and I'm optimistic that it will take barefooting (or pseudo-barefooting/minimalist footwear) mainstream. Born to Run is yet another step in a more general movement towards acquiring a higher understanding of what it means and requires to be human.
The Copper Canyon Ultra Marathon in 'BORN TO RUN'
The Tarahumara - A Hidden Tribe of Superathletes Born to Run
Related Links
Christopher McDougall's Website - http://chrismcdougall.com/
Barefoot Ted's Website - http://www.barefootted.com
Scott Jurek's Website - http://www.scottjurek.com/
Micah True - http://www.caballoblanco.com/
Photos - http://www.allwedoisrun.com/tarahumara.htm
Sunday, January 2, 2011
My First Run of the Year 2011
This morning, I completed my first half marathon (21.28km with a timing of 2:26:43hr) for the year in the western part of Singapore.
The route that I have plotted and ran was more challenging than Army Half Marathon 2010 as it went through many up-slopes...and I had to wait for many 'green man' at traffic junctions. But I believe this will be a better training ground compared to running a 21km at my usual super flat ECP.
Wednesday, December 29, 2010
Recovering from Cough
I was suffering from cough since 2 weeks ago. As such, I had to tone down and reduce my weekly mileage. Anyway, it looked like I am ready for 2.4k m training after today's run. time to train once again. :D
29 Dec | Chasing Rabbits | With VFF |
Distance(km) | Timing | Average Pace (min/km) |
1 | 04:45.26 | 04:45.26 |
1 | 04:29.99 | 04:29.99 |
1 | 05:00.01 | 05:00.01 |
0.75 | 03:41.66 | 04:55.55 |
3.75 | 17:56.92 | 04:47.18 |
28 Dec | Running with Ian | With VFF |
Distance(km) | Timing | Average Pace (min/km) |
1 | 06:31.27 | 06:31.27 |
1 | 05:25.02 | 05:25.02 |
1 | 05:29.98 | 05:29.98 |
0.52 | 03:13.57 | 06:12.25 |
3.52 | 20:39.84 | 05:52.23 |
25 Dec | Coughing | With VFF |
Distance(km) | Timing | Average Pace (min/km) |
1 | 05:29.19 | 05:29.19 |
1 | 05:10.00 | 05:10.00 |
1 | 05:22.00 | 05:22.00 |
1 | 05:44.03 | 05:44.03 |
0.13 | 00:39.27 | 05:02.08 |
4.13 | 22:24.49 | 05:25.54 |
24 Dec | Coughing | With Covered Shoes |
Distance(km) | Timing | Average Pace (min/km) |
1 | 04:54.59 | 04:54.59 |
1 | 05:00.00 | 05:00.00 |
1 | 05:29.99 | 05:29.99 |
1 | 05:40.02 | 05:40.02 |
1 | 05:54.99 | 05:54.99 |
0.07 | 00:15.12 | 03:36.00 |
5.07 | 27:14.71 | 05:22.43 |
Wednesday, December 15, 2010
3.5km Run - My body had Recovered!
Based on my run, my body seems to be fully recovered. :)
15 Dec
Distance(km) | Timing | Average Pace (min/km) |
1 | 04:51.06 | 04:51.06 |
1 | 04:49.98 | 04:49.98 |
1 | 05:05.01 | 05:05.01 |
0.52 | 02:35.65 | 04:59.33 |
3.52 | 17:21.70 | 04:55.94 |
Tuesday, December 14, 2010
Road to Recovery
I did 2 more runs in the past 2 days. Based on my timing, I felt that I am recovering slowly but surely.
14 Dec 10
Distance(km) | Timing (min) | Average Pace (min/km) |
1 | 05:05.27 | 05:05.27 |
1 | 05:25.01 | 05:25.01 |
1 | 06:30.00 | 06:30.00 |
1 | 07:01.99 | 07:01.99 |
0.7 | 04:46.78 | 06:49.69 |
4.7 | 28:49.05 | 07:42.99 |
15 Dec 10 (Pacing Ian)
Distance(km) | Timing | Average Pace (min/km) |
1 | 06:28.49 | 06:28.49 |
1 | 05:55.00 | 05:55.00 |
1 | 04:55.00 | 04:55.00 |
0.56 | 02:43.11 | 04:51.27 |
3.56 | 20:01.60 | 05:32.44 |
Sunday, December 12, 2010
Difficult 10km lakeside run
It had been a week after I took part in the 42km full marathon.
Today, I tried running my usual 10km route but I ended up run-walk-jog-crawl throughout the route.
Throughout the run, I felt that my heart was pumping extra hard, I was running short of breath and slightly dizzy..... This was rather unusual for me but I suspected the problem to be the fact that my body has not fully recovered from the blood donation I did 36 hours ago. Less blood = Less oxygen and iron...
I completed the run with a timing of 72 mins (more than 15 minutes slower than usual run's timing). I wondered when my body will be recovered fully....
Anyway, you can read the article below on the impact of low iron in the blood.
http://pfitzinger.com/labreports/iron.shtml
Saturday, December 11, 2010
My Photos for SCMS 10
Friday, December 10, 2010
Goodbye Blue Sprint, Welcome Red Sprint
Left : Sprint (Red) Size :M40 Right : Sprint (Blue) Size :W42 |
Sadly, my first pair of sprints only clock 500+ km before it gave way.
Why it lasted such short distances is largely due to the fact that it was oversize (my shoe size should be M40 but the salesman, at Outdoor, sold me a W42.) and my marathon training could have aggravated the wear and tear processes.
Sprint in action during Standard Chartered Marathon Singapore 2010 |
Final look at my oversize Blue Sprint |
The tears were at the empty space where my foot cannot reach as the shoe were oversize |
My new shoes |
VFF - Sprint (Red) |
Old Meet New |
Sunday, December 5, 2010
SCMS 2010 - First Times for the Race
Many unforgettable First Times I experienced during this Race. Just to share with all :)
- First Time I ran a marathon with a pair of minimalist shoe (Vibram Five Fingers - Sprint).
- First Time I 'smelled the flowers' and enjoy the entire race (What I meant was that I was able to chit-chat with fellow runners; interact with the 5hr 30min pacers; and thanked the cheerleaders along the route.).
- First Time I felt so energetic and was free from aches/pain/blisters after the run.
- First Time I was overtaken by the chicken-man just before the end point. :(
- First Time I never hit the wall throughout the race.
- First Time I trained hard and broke my Personal Best from 6hr 44min to 5hr 30min (official timings was 5:33:24).
- And First Time I don't feel anxious or pressure one night before the race. :D
Running Attire for the Race |
Finisher Tee, Medal and my shoes |
The reverse side of the Finisher Tee |
Tuesday, November 23, 2010
10km Lakeside Run
After 4 days of rest, I tried to do my favorite 10km run.
looking at the timing, it seems to me that I have fully recovered. Yeah! :)
Thursday, November 18, 2010
10 Km Run (DNF)
I intended to run my favorite training route (10km) today but ended up DNF (Did Not Finish). Perhaps the combination of diarrhea, TB Challenge (5km Run+30storeys climb) and ECP Run(20+6km) had caused great damage to my mind and body. Guess I need to excuse myself from Running for the next 3 days!
I think i will miss pounding the floor for the next 3 days! haiz....
Tuesday, November 16, 2010
20 + 6km ECP Run