ReStart .. Base Training and Core Strengthening!

Base Training Phase - Feb/ March 2009
Starting my Base Trainings and Core Muscles Strengthening Routines from Feb 2nd till March end.

Objective :
* Improve my Stamina Base to get my body ready for Stamina Phase Workouts in April/May/June
* Improve Core Muscles Strength to be able sustain Faster Pace and stay Injury Free!
* Increase Flexibility and Stride Cadences.

Weekly Routine
@ 2 x weekday runs - 45 to 60mins
Easy Run ( Pace - 5:24 to 5:43 )
Steady Pace ( Pace - 4:49 to 4:58)
@ 1 x Track Workout
Striding - 6x 150m ( focus on cadence and running form)
Cruise Pace - 6x 800m ( 3:37 to 3:45 ) or 5x1000m ( 4:31 to 4:37) with 1-2 mins recovery
Followed by Swim 20-25 laps ( Easy )
@ 1x Weekend's LSD
20 to 28km ( Pace - 5:24 to 6:00 )
@ 2 x Core Strengthening Routine - 25 mins per session
@ 2 x Stretching Routine - 25 mins

Let hope that with a stronger BASE and CORE , i can gradually improve my Running Form and Economy! Stay Injury Free!!

Nike Sales!

FatBird's Colours Flak Jacket

Just Ordered my Blue/Orange Oakley Flak Jacket with Black Iridium Lens at a Good Price! Shwe FatBird's Colour ( also NY Mets !)

Yippi.. All Clear!!

My CGH's Physio has just discharged me from his care!! My Sport Doctor gave me the All-Clear !!

It has been a Long road of almost 3 months for my Full Recovery from the ChunCheon's Marathon Injury in Oct last year. Lesson Learnt .. Time for more Core Strengthening!!

New Year.. New Focus!

Still Recovering from my injuries sustained during ChunCheon and Seoul Marathon late last year.

Major 2008 Official Run Events that i participated...

* GE Pacesetter KL, 30km
* KLIM 2008. 42.195km
* SunDown Ultramarathon. 84km
* Passion Run, 10km
* AHM, 21km
* ChunCheon Marathon, Korea - 42.195km
* Seoul Marathon, 42.195km
* SCSM 2008 , 42.195km - Team FatBird's Marathon Pacer

New Year .. New Focus..

@ i will be Focusing on Core Muscles Strengthening to prevent and minimise injuries.