Tuesday, October 30, 2007

Pacesetters 30KM Practice Run...

Extracted from the email I received:

Fellow runners,

Pacesetters 30km Practice Run

Objective : For those taking part in the Singapore marathon.

Nominal Charge : RM5.00 per runner, open to members and non-members same charge.

Date : 11th November 2008
Time : 5.30am
Place : Bukit Aman Car Park

Route : Car Park to Hartamas (Petronas Station), turn back to Goverment offices Jalan Duta, turn around and back to Petronas Station Hartamas, and then the same way back to car park.

Water Station : One at bus stop, near government offices Jalan Duta, and one at Petronas Station.

Sponsor : PowerBar for Endurance drinks at the water stations. Water by PACM (free flow water at the stations and one 500ml bottle of mineral water at the end).

Note : No prior registration is required. Just show up and pay the person in charge and you will be given an identification to signify you are a participant. Those without the identification will not be provided with any drinks.

.. on behalf of Pacesetters Athletics Club Malaysia President
Chou Chueng Wee
PACM# 3827

Sunday, October 14, 2007

Phedippidations Worldwide Half Marathon 2007 Report...

Event: Phedippidations Wordwide Half Marathon 2007
Venue: Bukit Aman carpark, Kuala Lumpur
Date: 14 October 2007
Time: 6.00am
Distance: 19.6KM
Shoe: adidas Supernova Cushion 6
By Frank

The weather was nice at 6am after a heavy downpour yesterday. Cool and refreshing is how I describe it. Started the run with Andy at 6.05am starting from the Bukit Aman carpark heading towards to the Petronas station at Sri Hartamas. There weren't anyone else although there are many runners at the carpark. Probably they are still waiting for their friends. Anyway, we took it light and easy, more like a jog. No problems at all except for Andy running out of breath. We walk together whenever he is tired as I promised not to leave him or any of my members behind. Besides, this isn't any competition.

Frank with his customised bib before the run...

As we reach the government office area, other runners started to overtake us, including PM1 and Carboman. This was a new experience for Andy as this area is covered with mixtures of up and down hills, although just a mild one. His heart rate sky rocketed high here assuming his readings are correct. I reach the station at the time of 01:06:11. Rested for a while there before continuing our journey back. The journey back is slightly slower. Around 2KM before reaching the finish line, we were greeted by Kelvin, a member from Pacemakers. Funny and noisy guy. Haha... As both me and Andy are walking, he told us to continue running which I did later and eventually overtook him as I sprinted at the last 1KM. I clocked 01:10:34.

Andy conquering the hill...

My total time was 02:16:45 with a distance covered of 19.6KM. I know we are 1.4KM short of achieving the half marathon distance, but I just didn't want to push Andy too much. He is still considered "new" to me and am still in the learning progress. Besides, I'm actually quite worry about his heart rate. Therefore, whether is this a "cheat" run or anything else, I don't really care that much as this is more like a training for us for the upcoming Standard Chartered Singapore Marathon 2007.

Overall results:
02:16:45 - #1091 Frank
02:21:23 - #1093 Andy

Wednesday, October 10, 2007

Phedippidations Worldwide Half Marathon...

The World Wide Web, and the Internet have drawn people all over the world together, and dissolved barriers to communication and isolation. Runners, are by nature, social creatures who seek to share their experiences on the road, compete with each other, and establish friendships that transcend their individual beliefs, cultures and localities.

The sole purpose of the Phedippidations World Wide Half Marathon is to remove the barriers to camaraderie, with the intention that like minded athletes who harbor this passion for running, could share a single experience of competing in a world wide event.

The Phedippidations World Wide Half Marathon is a free, non-commercial event where everyone is invited to register, train and run with us in the spirit of friendship.

This unprecedented event is for runners of all abilities. New runners who are just starting out are invited to sign up, train and run a five kilometer event called "Kick the Couch 5k" with new runners all over the world who may never have thought it possible to rise off the couch and experience an active way of life.

Through this website you will be able to register for the event (Half Marathon or Five Kilometer races), choose and follow an online training schedule (through http://www.buckeyeoutdoors.com/) and run your choice of an official road race, or your own personally organized event on or about the weekend of October 13th and 14th.

As you participate, you will feel that you are part of a community of friends all over the globe, who will support you, encourage you, and are sharing this experience with you as you run your event locally.

Join us in this exciting and real global event. We look forward for you to share your piece of the world.

The Phedippidations World Wide Half Marathon (13.1 miles / 21.1 Kilometers) and Kick the Couch 5k Race ( 3.1 miles).

And in conjuction with this event, Runnerz will be holding it's 2nd running workshop at Bukit Aman carpark this Sunday, 14 October 2007 at 6.00am. Distance is is of course, 21KM. See you guys there!

Sunday, October 07, 2007

Training For Singapore 2007...

By Frank

With 55 days to go till the Standard Chartered Singapore Marathon 2007, the excitement is really heating up. Intense training has begun since a month ago and here's a little look at it.

An "Athletic" training is used here, meaning I trained 7 days a week. All 7 major muscle groups are all trained. However they are divided into 2 groups being chest and back in one (Group A), while the arms and shoulders (Group B) in another. Legs and abdominals are included in both groups though. I will work each group in an alternate day format. Say if I work Group A on Monday, Group B will be on Tuesday before resuming to Group A on Wednesday. The hypertrophy principles are applied to my training now hoping to build power first, before applying the endurance principles in a month later. And each workout is taken at 3 sets with 12 repetitions in it, except for the back muscles with 2 sets with 12 repetitions. This is because that there are various back muscles to train for being the upper, middle and lower back.

5 minutes is spend on warming up to get the body temperature up and joints lubricated. And another 10 minutes is spend on warm down and stretching. And not forgetting that after the weight training, a run on the treadmill for 1km to 2km is done to get the heart pumping. Gradient is set between 3.0% to 6.0% to build leg strength. A run on the road though is done either on Saturday or Sunday for 5KM to 7KM, however at the cost of weight training. And to add some finishing touch to it, Plyometrics training is added twice a week for now. And with this sums up the whole week's training.

As the "Athletic" training is used here, I have to really pay attention to my nutrition and diet so that my body is able to adapt to the training and also to recover in time. Food rich in carbohydrate is observed here as I need it for energy. Rice, bread and cereals are mostly taken each day. As for post workout, energy/protein shake added with Anlene milk powder is taken within 30 minutes. And to add upon it, a tuna or egg sandwich is taken after 30 minutes to give the body some natural nutrition. As for daily meals, I include lots of greens especially those rich in iron like spinach. Fish especially is the chosen meat compared to chicken. Besides that, I take supplements too to aid in building a better overall system. Glucosamine to aid in my joints maintenance and Multi-oil Formula (Omega 3, 6 and 9) to aid in developing a better heart and also to avoid inflammation.

With all these being care for, there is only option to look forward to at the Standard Chartered Singapore Marathon 2007, SUCCESS!