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Aprbeat the sunrise!
Adidas Sundown Marathon 2010 routes info!
and here are the deals..
choose your cuppa!
10km route?
21km…this is mine!!!!
a 42km or a 84km?
see you!
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16
Marturning 48 today and celebrating my passion for running, since i started in 2008, there was no turning back. i love the roads. it always open.
but what i love most, is the other runners i met thru running. from Kuala Lumpur to Penang, and Singapore..next..will be Brisbane!
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16
Marmy feet at 48
thank you God! for the feet that took me miles and places.
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23
Febmiles to go 2010!
NorthEast Run 14/3/2010 5kmcompleted.run350.sg 20/3/2010 5km(cancelled due to hospitalization)compression 2XU 11/4/2010 12km(completed)passionrun 22/5/2010 10km(completed)sundown night marathon 29/5/2010 21km(completed)shapes run 2010 - 25/7/2010 5kmcancelled due ankle injuryarmy bay marathon - 21kmnursing an an ankle injurynew balance real run - 15km
GEWomen - 10km
penang bridge 21/11/2010 21kmsingapore marathon 5/12/2010 21 km
total ? km
updated 02/09/2010
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11
Febi realised now..how small i ’ am. spot me if you can! NB Real Run 2009, all pictures credit to Evilmew Yordy Pewpew!
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Jan"Don’t fear moving slowly forward … fear standing still"
- Kathleen Harris -
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Janmy run 2010
i am gonna be a bit selective this year, but my mind are set on these runs. see if i can hit 200km mileage for the year 2010 like i did in 2009. boring right?! well in between, i have one mountain to climb in 2010, a rainforest music festival i am very keen to go with my children. as for now, i set my heart, mind and body to the following..
12km Compression Run Apr 11
10km Bay Run May 22
21km Adidas Sundown May 29
10k Gold Coast Airport Marathon July 3-4
5km Shape Run sometime in August!
15km New Balance Real Run Oct 17
10km Women GE Run, Oct 31
21km Penang Bridge Internation Marathon, Nov 21st
and attempting 42km for the very first time, Singapore Standard Chartered Marathon , end December 2010.
my goal for this year is to clock, *as per my standard haha!*
under 35mins for 5km
under 70mins for 10km
under 3hrs for 21km
and under 6hr for 42km
wish me luck, Me! lol..
ok impossible is nothing. i am going to run the 42km before i hit 50. watch me!
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14
Jansomeday i can hear my bone rattled ,”)
It has been more than a month since I did a bone density scan (DXA). The initial test finding triggered an alarm that my bone density is way below the average level.
At -2.5 it a tell tale sign that osteoporosis is coming my way.
And now the waiting…
The DXA scanning will determines if I need treatment.
The DXA test can also assess an individual’s risk for developing fractures. The risk of fracture is affected by age, body weight, history of prior fracture, family history of osteoporotic fractures and life style issues such as cigarette smoking and excessive alcohol consumption. These factors are taken into consideration when deciding if a patient needs therapy.
Bone density testing is strongly recommended if you:
- are a post-menopausal woman and not taking estrogen.
- have a personal or maternal history of hip fracture or smoking.
- are a post-menopausal woman who is tall (over 5 feet 7 inches) or thin (less than 125 pounds).
- are a man with clinical conditions associated with bone loss.
- use medications that are known to cause bone loss, including corticosteroids such as Prednisone, various anti-seizure medications such as Dilantin and certain barbiturates, or high-dose thyroid replacement drugs.
- have type 1 (formerly called juvenile or insulin-dependent) diabetes, liver disease, kidney disease or a family history of osteoporosis.
- have high bone turnover, which shows up in the form of excessive collagen in urine samples.
- have a thyroid condition, such as hyperthyroidism.
- have a parathyroid condition, such as hyperparathyroidism.
- have experienced a fracture after only mild trauma.
- have had x-ray evidence of vertebral fracture or other signs of osteoporosis.
Well, apart from me being a woman, I am non of the above
Haha!
Good thing about this DXA is
· Tells a patient if she has osteoporosis
· Helpful predicting risk of broken bone
. Determine the need for treatment and monitor its effectiveness
And the bad this is
· Risk of fracture is dependent on more factors than just bone density
· May encourage patients to take unnecessary medications
As for now, it is business as usual for me. I am beginning to feel more pain than before. I am not sure if this is psychological pain or if there is more to it.
Time checked, I am turning 48 soon..
I hate waiting. I know one thing for sure. I want this 42km medal very badly.
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9
DecStandard Chartered Singapore Marathon 2009
5 Dec 2009
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3
Dec5 Ways to Improve Your 5K Speed
By Jeff Galloway for Active.com
One of the primary goals among runners is to run faster. Whether yearning to spend less time running around the block or striving to be the best age-group runner in the area, most who put one foot in front of the other wish they could be a bit quicker. Here is a proven program to improve 5K speed.
Long Run
Every two weeks, increase the length of your long run. This will extend endurance limits, improve mental concentration at the end of races and enhance your physiological infrastructure.
Long runs improve your cardiovascular plumbing system so that you can better deliver blood to the exercising muscles and withdraw the waste more effectively. Long run pace should be three to four minutes slower than you can currently run per mile in a 5K.
Walk breaks should be inserted from the beginning of each long one according to the chart at JeffGalloway.com and in my book 5K/10K Running, which is available from that site.
The Speed Workout
The single component that most improves pace in races, according to my experience, is a weekly speed session. Most runners choose Tuesday or Wednesday as a speed day.
At the track, start with 4 to 6 x 400. Increase the number of 400s every week by two more until, 10 days before the race, the final workout is: 14 x 400. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race.
For example, if you wanted to run eight minutes per mile, your quarter-mile race pace would need to be two minutes. The workout pace per lap should in this case be 1 minute, 52 seconds. Walk for half a lap between the 400s.
Warm Up
Prepare for the faster running with a thorough warm-up. Walk for two to five minutes at first to get the blood flowing. Then, run half a mile using more frequent walk breaks than you usually use.
For example, if you usually run three minutes and walk a minute, during the half mile (two laps around a track) you should run a minute/walk a minute. Next, jog very slowly for a lap. Finally, do four to eight acceleration-gliders (these are explained in 5K/10K).
Start each with a slow jog for 10 steps, then a faster jog for 10 steps. Over the next 15 steps, gradually speed up to what you feel is your 5K race pace and then gradually glide back to a jog over the next 30 to 40 steps. Gliding is similar to coasting off of momentum gained as you go down a hill and onto the flat.
If you practice this at least once a week, you will learn how to save the running muscles while you are running. Walk for 30 seconds between each glider, and walk for two to three minutes between the last one and the start of your first 400-meter repetition.
Cool Down
After your workout, don’t stop. Jog slowly, using as many walk breaks as you need for the next 10 minutes, and then walk for three to five minutes. You’re done!
Injury Risk
Whenever you run faster than you’ve been running, there’s an increased risk of injury. This can be reduced by choosing a realistic goal, warming up even more on days when this is needed, and never pushing through pain, loss of function or swelling in a running body part. Continuing to run fast when there is damage can increase the time needed for repair.
It is also important to have enough rest after each workout to allow the muscles, tendons and the rest of your body to rebuild stronger. Most of my runners have improved more quickly on an every-other-day running program than when running more frequently.
Olympian Jeff Galloway has helped over a million runners through his running schools, training programs, beach and Tahoe retreats, books and training programs—which are fun and offer individualized coaching from Jeff. To subscribe to his free newsletter visit JeffGalloway.com.
