Friday, January 30, 2009

ReStart .. Base Training and Core Strengthening!

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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!

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Wednesday, January 28, 2009

FatBird's Colours Flak Jacket

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

Tuesday, January 20, 2009

Yippi.. All Clear!!

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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!!

Wednesday, January 14, 2009

New Year.. New Focus!

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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.

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