Wednesday, August 31, 2005

Fartlek- Swedish Delights

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Fartlek is a form of road running or cross country running in which the runner, usually solo, varies the pace significantly during the run. It is usually regarded as an advanced training technique, for the experienced runner who has been using interval training to develop speed and to raise the anaerobic threshold. However, the 'average' runner can also benefit from a simplified form of Fartlek training, to develop self-awareness and to introduce variety into the training program.

Fartlek is similar to interval training in that short fast runs alternate with slow running or jogging recovery intervals. However, in Fartlek the running is done on the road or on parkland or bush tracks. There is no predetermined schedule to follow, but instead the athlete will set her/his own interval lengths and pace in response to their own feeling of the workload. An advantage of Fartlek is that the athlete can concentrate on feeling the pace and their physical response to it, thereby developing self awareness and pace judgement skills. Also the athlete is free to experiment with pace and endurance, and to experience changes of pace.

It is primarily a technique for advanced runners because it requires 'honesty' to put in a demanding workload, and also 'maturity' to not overdo the pace or length of the intervals. With these qualities, Fartlek makes for an excellent component of a distance runners training programme.

Other related sites,Click : Cool Site on Everything's FARTLEK- Kungfu styles, More Fartleks..

Monday, August 29, 2005

NB RealRun 2005

sgrunners02
SGRunners.Com's First Competitive Race Together since our Blogsite was established.

Here is the Link : http://www.sgrunners.com/
Already, some of the SGRunner Bloggers have put their experiences and adventures of their RealRun on their site.....

* Carine's first Realrun, Congrats to her good efforts, 13th placing in Women Open - her links : http://moi-carine.com/wp/?p=579

* Also, DreamRunner's first Realrun, he did well with 48mins finish...
http://thedreamrunner.blogspot.com/2005/08/new-balance-real-run-2005.html


As for me, my RealRun adventure was much more pleasant and easier as compared to last year's race. This is due to the sand portion of the run was cut by half to 1.6km and the beach sand this time round was more forgiving and firmer..... I completed in 50+ mins.

Monday, August 15, 2005

Sunday's LSD Run,14/8

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Decided to do the YCK-Seletar all road route for my weekend LSD run. As usual, the run started at 6am from Serangoon Stadium. This run has a few new running gadgets namely a new dark ClimaCool Running Hat ( in replacement of the my Favorite White ClimaCool hat which blown away when i left it for drying at the balcony at SAF Yacht Club recently) and a new 6 bottles NB Fuel belt. These new running stuffs and a Response Running Vest were bought on Saturday Shopping Marathon mainly at Suntec Mall, Novena and Raffles City. Guess i must have caught Fd's Shopping Bugs......
Reached the YCK- UTR-OUTR road junction in 56mins in slightly faster time and proceeded to turn into OUTR toward Seletar. Met Leng , Mike and other MR25 runners on their return leg of MR-Seletar 21km run ( they started at 6am as well) Not forgeting Mathew who had recently recovered from Dengue. He is looking fitter and speedier than before....Made my U-Turn at Seletar Entrance in 1hr 25mins.
On my return Leg toward UPR, surprised to see Carine with a Group of MR25 runners ( this group started at 7am) heading to Seletar.... she kept her pace with the other MR25 runners well, i guessed her challenge will be in their return legs when they open up their strides. Carine is a potential future MR25 star Female Runner just like Pauline , J.J if she continues training hard.
On reaching UPR main gates, i continued to tackle the hilly terrain in this stretch of the route to UPR toilet where U turn to AirCON road and back to the Gates/ OUTR. I have intentionally do this tougher and more demanding hilly portions at this late stage of the run to apply a little more stresses and to test my mental. In fact, my calf muscle were so tense to the point of near Cramp situation that i took a short walk break to walk out the muscle'stensions ( lesson here, no more shopping marathon the day before my LSD run ).... Reached my reward finishing point near my Roti Prata place in 2hr 38mins.

Thursday, August 11, 2005

Quick Running-Revisit

nice bot
Found this interesting article, extracts as follows:-

* Rule 1 Get your butt out the door.
Reaching your full potential takes years of hard work. You don't get faster by sitting at home making excuses about why you can't train today. While running doesn't have to be your Number #1 priority (nor should it be), you do have to be committed to training regularly. If you are not willing to get out 4 or 5 times per week (at a minimum), 11 out of 12 months of the year, you are not committed to being the best you can be. - Consistency

*Rule 2 Plan to work, Work to Plan
Success does not happen by accident. Peak performance is acheived by setting a challenging, yet reasonable goal and then working backwards to plan how to reach it. - Periodization, Pacing, Prepartation

*Rule 3
To run Fast, you gotta run alot and you gotta run fast
you don't get to be a fast runner by spending hours in the weight room or attending power yoga classes three times a week. Yes, supplementary training and cross training has its place, but the simple fact is that most recreational runners will improve simply running more miles. Equally important is running at race pace or faster (e.g. strides, repeats, hills, tempo runs, etc.) at least 2 or 3 times per week, year round. - Base and Speed

* Rule 4 Improvement comes from recovery, not Training
Undertraining is better than overtraining, and training without adequate rest is actually counterproductive.
- Rest, Recover and Rebuild

* Rule 5 You gotta believe it before it will happen
In any sport, the difference between the good performer and the great performer is what is between the great performer's ears. The good news is that this mental edge can be developed. Mental preparation techniques (e.g. positive affirmations, visualization) and situational practice (e.g. training on the specific race course, overcoming fatigue in workouts) along with proper physical training will allow you to achieve peak performance. - Mental

Thursday, August 04, 2005

Secret Trainings at St. John Island!

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Off to St. John Island from the 5th to 8th August........
Fishing,crabbing, eating,running, relaxing and more fun things.

"Most men take the straight and narrow. A few take the road less traveled. I chose to cut through the woods." Unknown

Tuesday, August 02, 2005

Secret Army's HM Trainings, Anyone?

FastRun

Strength and Fast Training- Drag someone behind in the Power Speed Run. For maximum effects, use someone that is double or more your body's mass.......


chute1
Power Chute Resistance Training - Use a chute to utilise the wind resistance to build-up speed. Beware: Do not train when there a tyhoon or cyclone nearby, or you may be a MIT ( Missing in Training ) Also, please do not attempt to jump off a plane with this chute.....


Chuterun
Double Chute - Double the impacts, use two chute instead of just one... For the Super Elite Fast and Mad runner only, children and so-so runner must get parental supervision.....
Avoid training in strong winds, or will be flying away in no-time....

Dog Power
Dog Power Speed Training - Use a pack of dogs to pace you, for maximum results do the run on beach sands, snow covered trek or in a desert terrains



Slide down Hill
Steep Slope Training- Run fast down a steep slope with more 70 deg incline... For beginner, you are allowed to slide or tumble down but remember to buy yourself medical insurance....



racecar
For a slower non-elite runner, i would rather enjoy the Fast and Furious thrill of burning rubber behind the wheel of a Formula One.. Thank You....


Monday, August 01, 2005

Sunday's LSD Run, 31 July

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This Sunday's LSD followed my usual route but started 10 minutes earlier at 5.50am. The run passed Lorong Chuan> both Bishan Parks > Thomson Road > MR > UPR's toilet > Aircon Road > UPR's main Gate > turned left to make a 5km loop around OUTR > Finished at Causaria Road for Breakfast Rewards. ( Time Taken : 2hr 20mins ) It has been nearly a month since i ran this route, as always still enjoys the varieties of terrains in this trail/road route.

Next Weekend, i will be doing my Sunday's LSD on St John Island..........

"Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed." ~Charles Schulz, Peanuts

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