HOW TO EVALUATE YOUR OWN TRAINING

From: Laute Peter (Beijing)
Sent: Friday, February 27, 2009
Subject: HOW TO EVALUATE YOUR OWN TRAINING

HOW TO EVALUATE YOUR OWN TRAINING

When there is no coach in the picture to help you train, make various training decisions and evaluate your training and your progress, it is important that you yourself know what's going on and how to keep an eye on everything you do and how things pan out.

The best part is that you really don't need to know all the details. By following the basic guidelines you can successfully conduct your own training sessions, avoid over-training and achieve good results.

There is a "Golden Rule of Norm", formulated by Professor Anokhin in the 50-60s in Russia, that goes along the lines of: there is your individual "initial state" that you start from and have to return to. If that does not happen, it signifies a direction towards health problems. It doesn't matter what your initial state is, all of us are so different, there are so many individual variables that define our individual "initial state". For example, your heart rate could be higher or lower than the guy next to you. You might've had some stress at work and the other guy didn't, so you two are on different mental and emotional levels at the time you start your training session, and so on. What matters is that you mark/record/note your initial state and then compare it to your state after recovery, they should match. If they don't - you got a problem, a level of which is determined by the recovery time frame.

The time frame of return to initial state is significant, for it indicates the state of your body's "current affairs", but that could also vary vastly, for example, you cannot expect to have as quick a recovery as an elite athlete would have. The recovery time of regular people as opposed to professional athletes, could be and is commonly much longer. Elites count recovery time in minutes, sport enthusiasts could be counting in hours and days. Obviously, the longer it takes, the less fit you are.

The most important aspects of training are your ability to progress and to recover and do so within your individually appropriate time frame.

Evaluating your own progress is also an interesting subject. There is lots of confusion in regards to what should be considered true progress. As an old saying goes - your true success is determined by the price you had to pay for it. So if you shaved off a couple seconds off your run, but got shin splints in the process, you probably shouldn't walk around with a victory flag, mistakenly thinking "you've done it!" What exactly have you done? Set yourself back a couple of weeks due to injury?

Progress is not achievement of a goal at the price of sacrificing something else. Progress is your overall "step up". Taking your time, focusing on improvement of technique by drilling and performing strength conditioning exercises will get you farther, rather than loading on miles and number of repetitions during mindless and thus pointless training sessions.

To sum up, the evaluation of your training should be based on progress and your state of health. If your training is negatively affecting both or either one - time to change some things. Simply paying attention to above mentioned signs will help you ensure a productive training season.

Article by Dr. Nicholas Romanov
Composed by L. Romanov

Garmin Heart-Rate, Distance and Speed Monitoring Device

HC's run captured on the Garmin heart rate, speed and distance monitoring device

Some of you asked HC about the small black color Garmin device (about 1" x 2") attached to his shoe. It's called the foot-pod. It measures the distance, speed, pace and cadance of the run and wirelessly transmit the data real-time to the watch on the wrist.
HC wore the heart-rate monitoring strap during this run too. It transmited real-time heart beat information to the same wrist watch.
Once at home, plugged the USB wirelesss device (about same size as a typical USB memory stick) into the home computer. The software on the computer started up automatically, detected the watch and transferred the data from the watch to the computer. The chart was plotted and displayed on the screen immediately. Click on the picture to see the enlarged view.

Click here for more info on his data and chart.

Click here for more info o the Garmin device or where to get one.

Running Associates... Run Track 24

From: HT Ng
Sent: Wednesday, February 25, 2009
To: hot runners-HOTRUN01
Subject: Running Associates... Run Track 24

Date: 26 Feb (Thursday)

Route: Start from Offce to Track 24 and/or 1.2km circuit

Time: 5:30pm

I shall be looking forward to a hard run and hope my will can take me pass 10km distance. I believe there will be those coming to run for Fun at a comfortable pace as well. This run can be a good training day for those signed up for the 10km women's Sundown marathon.

I have the container and will load it with ice. Will be fun to have new sponsor for the drink tomorrow for a show of group spirit. If there is a volunteer, pls reply so that we do not have so many carrying drinks here (apologies for the short notice). Anyway, I have Gatorade and sky juice on standby in my office.

Moment of 24-Feb Tuesday's run :

-----------------------------------------------

The afternoon drizzle frizzle out when 22 hot-runners reached UPR (Upper Pierce Reservoir). Yes, 22!! This is a new record. (I will have to do a re-count with the group photo from Joyce's ZN5 to confirm). It will be hard to match.

About the route, everyone felt the UPR has a ethereal atmosphere similar to that of a temperate forest.... cool, faded light. It is a refresh feeling for all of us. Imagine Lord of the Ring setting. Simply uplifting to be running in such environment with good number of associates for company.

Runners of various preference took different routes/distances and end at the same point for some relaxation. Drinks at the courtesy of Joyce Lim, barang barang from HC Gan and setup by 3 other helpful volunteers. Lots of group spirit here.

The confident yet humble CS Chan joined us. Lots of encouragement from him for new and experience runners alike.

Was pleasently surprised to see SV, Steby and Janto on Tuesday run as well having done las Thursday's. Anyone aware of a 10km race between now and Aug's Bay Run?

George, Jimmy, Ress are new faces I came to know. Will take a bit more time to get to know the other runners.

Regards , HT

Stories referenced from Soke Han

http://www.youtube.com/watch?v=dDnrLv6z-mM&feature=PlayList&p=E83E548A21580508&playnext=1&index=4
Team Hoyt is a father (Dick Hoyt, b. ca. 1940) and son (Rick Hoyt, b. 1962) in Massachusetts who compete together in marathons, triathlons, and other athletic endeavors. Rick has cerebral palsy, caused by loss of oxygen to his brain at birth because his umbilical cord was wrapped around his neck. Dick pulls him in a special boat as they swim, carries him in a special seat up front as they bike, and pushes him in a special wheelchair as they run.

Yip YS decided to run despite his missing eyewear. He is a passionate runner.

Dennis Low was enjoying her run with her Elba firmly fitted on her armband feeding her music. Looks like Elba is a popularchoice for runners having noticed William Yeoh's constant use for jogging.

JY Choo did an encouraging run. Happy to see him doing it with ease for the run. Janto was a joy to be with. His bubbly free spirit can be felt.

Majority took some time to relax at the U-turn to take in the sights. We gave the newcomer our usual welcome photo shoot aka jump shot. Using V3 VGA camera, the runners were "tired after 10 jumps" to get the correct jump timing. SV Venkatesh is the runner on the right in the jump shot who is first time with us.

The runners were treated to a refreshing drink with courtesy from Catherine New. She did not manage to join us at the last minute and Edwin Goh convey her generousity by bringing the drink down. Edwin did a fast pace for various reasons... practising for Biathlon and really in a hurry to get back to his desk. Denise Low will be participating in the women 10km Sundown Marathon. The rest which I am aware of are Ivy, Cecilia, Soke Han, Catherine and 1 lady from Tuesday run who I have yet get familiar with her name.

Next run is on Tuesday 24-Feb-09

From:  HT Ng 
Sent: Monday, February 23, 2009
To: hot runners-HOTRUN01 

Subject: Running Associates ... Run On
 

Next run is on

Date: 24-Feb-09

Time: 5:20pm Assemble. Last car 5:40pm

Run route: Upper Pierce reserviour

 

 

Moments of run: Thursday Track 24 

 

7 runners made it for the run. Janto was as committed and took time to come join the fun with us. There is a new runner with us. Also met Eddie Tan who also showed interest to join us as we were winding down. Hence I have added him into the mail list.  

 

Catherine New was busy and have have to skip the run despite bringing the running gear. Although absent, her spirit is present as she handed over 3x 100 plus bottles to sponsor the drinks for the run. Thanks to her generousity. We hope she can join us this week. 

 

I came to understand that there are runners among us who prefers to just hit the road and aviod the travel time to Upper Pierce. Hence, I am more incline to have the run structured for Tuesday to be at Upper Pierce reserviour while Thursday runs starts from Mot compound. 

 

This run have been fun for me ... a little light after Tuesday's intense run. Cannot catch up with Edwin at all. He ran fast to prepare for the coming Biathlon (7 Mar: 1.5km swim, 10km run). 

 

Will post the pictures in blog by tonite.

 

Hope to see you for the coming run.

 

Run for Health, Run for Fun, Run for Life.

 

www.hot-runners.blospot.com

Another Great Running Day for the Hot-Runners at UPR

I love this bunch of Hot-Runners. They are all so lively and make me feel so young again !

Good news. Our most powerful lady on "Materials Planet" Joyce agreed to sponsor free isotonic drinks for the next few runs.

<--- Dont't you think this man-in-blue looks GREAT ? He will look really solid after another 5 to 6 more runs. Well done and keep it up.


From : GoodDaddy

---

Sent: Wednesday, February 18, 2009 12:26 AM
To: hot runners-HOTRUN01
Subject: Running Associates ... Run Track 24

Gan came out a fabulous idea to get back to track 24 to give variety to the runs for those who join us lately and have not got a chance to try it. Also, those who want to give a go at the green field 1.2km circuit behind the office are welcome to do so.

Thursday run is on.

Time: 5:30pm

Meeting point: open carpark near mailroom.

Propose route: Track 24 and/or 1.2km circuit

Moments of last run:

---------------------------

- I was pleasently surprised! 17 runners came. Bok Hui and Gan took some pictures and will post it on blog.

- After 2 weeks of travel, the 7km run was simply refreshing for me. I was looking forward to it.

- Happy to see new faces as well and many already knew each other.

- Gan has been generous to provide his drink support once more with 100 plus.... thank you

Regards,

HT Ng

"Break Away" Run for SDC today

"Break Away" run dedicated for SDC today at Upper Pierce Reservoir (UPR).

Quite a number of people left office early today. So total 8 people turned up today. Out of which 4 people are leaving us today but said will still come back and join us for future runs. That's the spirit, Hot-Runners ! Lets keep in touch.

Trying to poise... of course these bunch of Hot-Runners do not know how to act. But they tried.

Most of us took the 6km route. Two of them did 8km (they ran the 4km route twice). MJ and Kim ran so fast that I do not know which route they took and how far they went. These 2 guys are really good !!



Due to current economic crisis, dear Kim has to down-grade from his gorgeous motorised White Horse (aka Motorbike - power by petrol) to a manual paddle Steel Horse (aka bicycle - power by water i.e. just hydrate the paddler).







This photo after the run looked a bit blurry and unclear. A kind old man volunteered to take picture for us. Looks like his hands was not stable. But it was nice of him to offer to take picture for us.

Running at Upper Pierce Reservoir Update

Our former colleague BengHwee from East Coast area came to AMK office. But he decided to cancel his run with us and drove home because it was raining. Including him that will be 19 people !! Wow.... definitely a major new record today (Tue 1-Feb-09).

Many new faces too today. WELCOME ! Thanks to BokHui for arranging this run.

What were these young guys doing outside the Female TOILET ? Trying their luck to chat up the ladies of course. But of all places, why infront of the Female toilet ?




And why were these macho guys hanging outside the Male toilet ? Because it was already over-crowded with buaya (crocodiles) outside the Female toilet.

OK lah... we were all waiting for the rain to stop. Thank goodness, after 10 minutes wait the rain stopped and the AMK Hot-Runners group manage to go and have a very Good run.

By the way Valentine Day is coming on 14-Feb. Do remember to go RUN with your love ones on that day.

Ooops, I meant go have a good dinner and good time with your love ones.

w.rgds,

GoodDaddy

Run for Health, Run for Fun, Run for Life.

---

From: Ong BokHui
Sent: Tuesday, February 10, 2009 8:59 PM
To: hot runners-HOTRUN01
Subject: Tue Run - Update

hi gorgeous runners,

we had a total of 18 runners today at our favourite playground , UPR (Upper Pierce Reservoir). its a new record!!

it's always nice to see our former colleagues joining us for the run..we had YK Loke with us today and we definitely want to see more joining us for future runs :)

today's weather was "buay sui" initially, drizzle became heavy downpour when we got there and it sure seems like its only to get heavier because we were in the central catchment area...its the place where rain water is in abundance!!

but since we were all nicely geared and had made the journey there...we were adamant about running!..and..so we persevered and stayed on...praying that the rain stops...

God must have heard our prayers 'cos after about 10 mins, downpour were downgraded to just very light drizzle...a couple of minutes after we started running..the rain stops!! i think runners are a blessed bunch of people..gorgeous people!!

the run was good, weather was good...cooling albeit humid...most importantly...we all had fun!!

thanks to HC for the ice-cold 100plus...it not just quenched our thirsts but also fuelled our thirsts for more runs to come.

you can find the pictures here: \\zmy16fil02\Deposit_N_Pickup\hot_runners while waiting for the blog to be updated.

http://hot-runners.blogspot.com

Rgds,

Bok

"running reason no. 290371: cos i'm crazy...and running calms me down"

"Head Over Heels" Couples Run 2009

It doesn’t matter if you choose to walk or run to the finishing line with the love of your life, we think you are a winner simply by completing the run!

Event Info

Host:	SGRunners.com
Type:	Sports - Sporting Event
Network:	Global

Time and Place

Date:	Saturday, March 28, 2009
Time:	6:45am - 10:00am
Location:	East Coast Park (near Car Park F2)

Contact Info

Phone:	63047604
Email:	headoverheels@carecom.org.sg

Description

Head Over Heels 2008 was a blast with overwhelming response from 108 couples celebrating their love by completing an 8km run. This year, we aim to bring together 200 couples with a similar goal! It doesn’t matter if you choose to walk or run to the finishing line with the love of your life, we think you are a winner simply by completing the run! We believe that a marriage journey is just like a long distance run. We face obstacles and distractions along the way, but the journey becomes more enjoyable and less gruelling when you do not run alone but have someone run alongside with you — giving strength, support and encouragement. Spurring one another toward the finishing line together.

Come ready to fall Head Over Heels with your life partner on a Saturday morning with the sounds of nature at the beach of East Coast Park.

Official Website: http://www.carecom.org.sg/headoverheels/

To discuss in SGRunners.COM forum: http://www.sgrunners.com/forum/index.php?showtopic=10600&hl=

Another Fresh and Clean Air Run at Upper Pierce Reservoir

Seems like the group love the Running Routes around the Upper Pierce Reservoir (UPR).

Good turn-out today about 11 people with only 1 lady.

Joyce, HC, Edmund, Yun YS, Joseph, KH (?), Yanto, Sheby, PH (?), MJ and Kim. BokHui not feeling well and pulled out before we left the office.

It was nice to have Joyce joining us for the first time, the most Powerful Lady on the "materials" Planet called Mattipetesturichtay.

We drove off from rear gate carpark around 5:45pm and reach the free carpark slightly before 6pm. Most of us took the 6.5km route while some took the 7.2km and a few took the 4.2km. Our ONE and only ONE Mr.MJ took a "much longer" route (maybe 20 or 30km). The whole group waited and waited for him until 7:15pm and he still did not show up.

The group got worried and concern for him. Did he lost his way, get into some accident, kidnapped by the strayed monkeys, gone back to office or home, or etc. Called the police and reported lost of One Hot-Runners. The police sent 3 platoons of army boys to search the whole area to look for him.

Of course, that was a joke. But we did lost him. As the gate will be closed at 7:30pm we drove off from the carkpark at our usual exit time of 7;15pm. Yanto's car was assigned to go find MJ. They managed to find him when driving out from the reservoir area. Will find out what happen to him and add to this Blog later.

Kim cycled all the way back to his home after the run. Great guy.

Overall, everyone enjoyed the run.

FW: Great Grandma Was a Great Runner

Thanks Pete, for sharing this really motivating and inspiring story.

Run for Health, Run for Fun, Run for Life - from GoodDaddy

---

From: Laute Peter (from Beijing)
Sent: Thursday, February 05, 2009
Subject: Great Grandma Was a Great Runner

February 04, 2009

Great Grandma Was a Great Runner

Mark Remy

We interrupt our usual RW Daily claptrap to bring you some serious, and sad, news:

Rosario Iglesias has died, at age 98.

If you don't know who Rosario Iglesias is, that's even sadder. (I'll admit that I'd never heard of her, before her death.) Iglesias was a runner. And not just any runner; the resident of Mexico City held world records in five categories: the 85- and 90-and-over class at 400 and 800 meters and the 90-and-over record at 200 meters.

Did we mention that this great-grandmother took up competitive running at age 80?

She got into racing almost accidentally, thanks to her job delivering newspapers. As described in her obituary, via The Associated Press:

Iglesias collected newspapers from distributors and ran though the streets delivering them to subscribers, covering six to seven miles (nine to 11 kilometers) a day. A customer who was also a runner noticed her rushing about at an age when most people have long retired and suggested she enter a race.

She did, she won, and her running career took off.

I think most of us will feel fortunate just to live past age 90, let alone still be running. Let alone be setting, you know, world records. Wow.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Senior female runner with 5 world records dies

The Associated Press

MEXICO CITY: Rosario Iglesias, a world-class runner in the 90 years-and-older category, has died in Mexico City. She was 98.

Iglesias died Saturday, according to Mexico's National Sports Commission. It did not give further details, and her family could not be reached for comment Sunday.

The news vendor took up sports at the age of 80 and went on to hold five world records for her age group. In 2004, she carried the Olympic torch before tens of thousands on the featured leg of its passage through Mexico en route to Athens.

"With her example as a fighter, she motivated Mexicans to become active, and she showed through her discipline, commitment and love that it's possible to make dreams come true," the commission said.

Iglesias proved that "barriers don't exist when one sets out to reach a goal in life," the commission added.

Born in Mexico City on Aug. 31, 1910, Iglesias collected newspapers from distributors and ran though the streets delivering them to subscribers, covering six to seven miles (nine to 11 kilometers) a day. A customer who was also a runner noticed her rushing about at an age when most people have long retired and suggested she enter a race.

She did, she won, and her running career took off.

After winning a series of local and national championships at 200, 400, 800 and 1,500 meters, Iglesias began competing abroad. She won races in Japan, South Africa, Barbados, Britain, Australia, Canada, Puerto Rico and the United States.

According to World Masters Athletics, the recognized sanctioning body for senior athletes, Iglesias held world records in five categories — both the 85- and 90-and-over class at 400 and 800 meters and the 90-and-over record at 200 meters (82.29 seconds).

The mother of two, who had 15 grandchildren and 30 great-grandchildren, was known as "Chayito," a nickname often applied to Mexican women named Rosario.

Green fresh air run @ Upper Pierce Reservoir

The interest on running has definitely increased a lot. Today we have a total of 11 people including BengHwee who has came all the way from East Coast area to the Upper Pierce Reservoir to join the AMK Hot-Runners group !

From this group of 11 Hot-Runners, 7 of them are from Materials Dept ! Wow... maybe it is in the PM goal this year to run at least once or twice a week for Good Health and for Fun.

The Hot-Runners were BengHwee, HC, YS Yun, ZhiJing, Eric (Claypton), Lau (Andy), Benjamin (Graham), SokeHan, Ivy (Tower), Reas (Risk?), Margaret (Thatcher) and Betty (Boot).

Most of us commented on the return slope for one of the section of the road, it suddenly appeared much steeper than we thought. Of course lah, when we started the run, that was the wonderful good downward slope... piece of cake.

Edwin still tied up at work. Catherine New (tied up at work) and BokHui (just realized last minute that he had an appoinment or a date tonight) called up to apologize for not able to join today's run. Wow, these people are so nice. By the way the Runs are for Health, for Fun and for Life... so it's not compulsory you know? But these group of Hot-Runners are really a bunch of very nice, lovely and wonderful people.

Thanks HC for providing the 100-Plus isotonic drink (see the red color dispenser?) after the run.
It was great to have a nice cool drink after the run while relaxing to watch the sunset by the reservoir. This UPR (Upper Pierce Reservoir) route is now getting more popular due to its clear air and much lesser car traffic. This UPR has a choice of 4.2km, 6.5km, 7.2km and 10.0km distance all around the same area.

A new record number of 5 ladies today.

All of us took the 6.5km route today. I thought most of the ladies will take the 4.2km but ALL went for the 6.5km! Wonderful, they are really good!