Time to tempo

Through the festive period of Lunar New Year, I did some tempo runs after my son advise me to trry after reading the triathlon magazine. Wow, what a surprise. While I was doing good for 10km comfortably hittin gslightly over an hour, my short runs are actually in pretty bad shape. It was the other way around 5 years ago. I used to run under 12 mins for 2.4km. But now, I felt like dying just doing 250m and 400m sprints. My breath was running out, my legs quickly became dead weight and I cannot pump my arms adequately. At this moment, my quads still hurts. I think I better do the tempo thingy to take care of parts that I have neglected. I also found out that my lung capacity or technique to breath in burst mode has degraded. My first 400m dash was 100sec, rest 2 days, the next try became 97 sec. On both occassions, I tried to do a second burst run after getting my pulse rate down but the repeat attempts end up being aborted, legs/quads yielded. Nice to discover the things I lost ... time to get it back.

Run for Health

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

Long term good health with regular exercise even until very old age. Those who do not exercise regularly loses their muscles sooner than those who do as they age.

http://www.everymantri.com/everyman_triathlon/2012/01/at-74-years-oldthese-are-your-legs-on-triathlon-these-are-your-legs-without-triathlon.html

At 74-years old...these are your legs on triathlon & these are your legs without triathlon

40-year-old Triathlete

A new study called, "Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes," which you can read HEREgraphically illustrates what happens to your muscles (with and without) the type of regular and beneficial exercise that the sport of triathlon provides.

The image above is a cross section of a 40-year-old triathletes legs and the associated muscle. But the two images below are the really interesting and telling ones.

74-year-old Sedentary Man

74-year-old Triathlete

As you can tell, the 74-year-old masters triathletes legs are not unlike that of the 40-year-old triathletes legs. The study's authors go on to write:

"It is commonly believed that with aging comes an inevitable decline from vitality to frailty. This includes feeling weak and often the loss of independence. These declines may have more to do with lifestyle choices, including sedentary living and poor nutrition, than the absolute potential of musculoskeletal aging.

In this study, we sought to eliminate the confounding variables of sedentary living and muscle disuse, and answer the question of what really happens to our muscles as we age if we are chronically active. This study and those discussed here show that we are capable of preserving both muscle mass and strength with lifelong physical activity."

They conclude by writing:

"The loss of lean muscle mass and the resulting subjective and objective weakness experienced with sedentary aging imposes significant but modifiable personal, societal, and economic burdens. As sports medicine clinicians, we must encourage people to become or remain active at all ages. This study, and those reviewed here, document the possibility to maintain muscle mass and strength across the ages via simple lifestyle changes."

Another great fun run at Sengkang Riverwalk Park... our new favoured route.

11 Hot-Runners turned up for today's fun run at Sengkang Riverwalk Park... our new favoured route. HC ran this new route for the first time and loves it!

No cars & monkeys unlike the UPR route. No alarm bell warning of gate closure. A lot of trees and greenery and by the river. Wonderful! Big and free carpark with a nice clean toilet nearby and a small restaurant (name Mushroom) beside.

We will likely be running here much more often going forward. This new route along Sengkang Riverside Park (along Anchorvale Street) may very well replace our regular Upper Pierce Reservoir route.

HC was reminded that we need to take individual photo for the new members (I think it was HT's idea). So here it is. Another 2 gorgeous young lady runners coming on board the Hot-Runners group.  

Two new hot-runners joined us today. Chai Lee and Sheralyn.



Chai Lee said she is 16 years old (probably an illegal child labour?). Welcome!

Sheralyn is 18 years old (someone leaked that ?) and dressed like a professional runners. She signed up for last Dec Standard Chartered marathon but could not make it due to illness at that time. Welcome!

Our regular veteran runners.... sweet baby HweeChwee and macho Bok.

- end -

Another green space

Warming up.... notice not many trees? Yes, this is a new place to run. This is the newly opened Sengkang Park. This route offer a clear view to rolling plains and waterway. This is the second time the notrunners have tested this route for their Tuesday run to give an alternative to the evergreen Upper Pierce Reservior.

Welcome to 2 more new participants. We hoped they have enjoy the run and the company of hotrunners.



By evening, the view turned even more alluring. Hope to come back to the park to run.

POSE METHOD(R) OF RUNNING

To : Hot-Runners

For those runners who are looking for a running method that will reduce impact on knees.

Hot-Runners group encourage its runners to use Pose method of running to prevent or minimize knees related problems.

The Pose Method of running was developed by Dr.Nicholas Romanov, a world class running coach. It is used by the members of the National Teams of 4 countries: USA, Great Britain, Mexico and Russia.

 

POSE METHOD® OF RUNNING

 

Reduce impact on knees by 50% (Scientifically proven)

 

http://www.posetech.com/pose_method/pose-method-of-running-technique.html

 

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

1st UPR Run after the recent 4-Dec marathon event

A total of 8 hot-runners turned up today for the fun run together. This is the first recovery run for some of us after the marathon event.
Ms. A, Aik Lan, HT, Jason, Mark, Dennis, HC and Bok Hui turned up.

Thanks to HT for bring the water cooler with ice and HC for supplying 2 bottles of 100-Plus.

A lot of information sharing about the recent marathon events. Bok sort of "hit the wall" after about 33km. HC both legs cramped at 30km mark and not able to move at all right in the middle of the run for about 1 full minute. Bok said need "potassium" to avoid cramp and banana is one of the better source for that.

STANDARD CHARTERED MARATHON 4-DEC-2011

SUCCESS !! WE DID IT !!!

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

Listed below are our Hot-Runners and VFI-Runners ENTHUSIASTS who have completed this Marathon event that they have set out to do..... Cheers CONGRATS !!

Total 65,000 participants this year, a new record for Singapore Standard Chartered Marathon.

42KM FULL MARATHON RESULTS

CATHERINE NEW  4h:40m:46s

Catherine was just amazing. With 4h:40m she out-run all our regular male marathoners!  Well done, Cat. We are all so proud of you. Using Qi Gong technique or what? Isn't she gorgeous?

Lim Lid Jlen   4h:38m:54s

Lid Jlen (HC’s nephew) came in with fairly good timing of 4h:38m for his 2^nd marathon.

EDWIN GOH      4h:50m:55s

Tim, CS & Edwin as usual are among the early finishers.

JOE TAN        5h:08m:54s (VFI)

Joe at 5h:08m was the fastest among the VFI-Runners.

JANTO          5h:12m:01s

Good poise, Janto!

TAY Beng Hwee  5h:44m:14s

Glad to see Beng Hwee. Always see him at this event every year.

HC GAN                 5h:43m:19s (VFI)

Our cheer leader. Both legs cramped at 30km mark. But managed to complete full 42km.

ONG BOK HUI    5h:53m:12s

Boz our happy-go-lucky guy. Very nice chap.

Hwee Chwee     5h:53m:12s

Our sweet-heart and regular Hot-Runner.

Aik Kai        5h:53m:12s

3 buddies HweeChwee, Bok and Aik Kai hold hands and crossed the finishing line together.

EJ YAP         7h:15m:56s (VFI)

Legs cramped early at 20km mark. Had a hard time but with strong determination completed the full 42km. Respect, respect. Congrats on your 1st marathon.

21KM HALF MARATHON RESULTS

Aik Lan   3h:42m:07s

Our pretty lady slow and steady... completed her 1st half marahton. CONGRATS!

YOAV ELGRICHI 2h:05m:53s (VFI)

Imported talent from Israel. FAST. From VFI-Runners.

10KM EVENT RESULTS

LEE KWONG YEONG 0h:54m:48s (VFI)

Sub-hour 10km runner! Congrats! VFI-Runners captain.

CK LEE 1h:00m:43s (VFI)

Very FAST. Congrats!

NG WEE CHONG 1h:02m:32s (VFI)

LI TZE JIUN 1h:10m:00s (VFI)

JENNIFER NG 1h:13m:21s (VFI)

LIM KUI FANG 1h:17m:29s (VFI)

Evon Tan 1h:20m:28s (VFI)

VFI-Runners fielded 3 full marathoners -> HC, Joe and EJ.

Edwin through “MSI” company sponsored 20 runners for this event. Their Adidas running t-shirt are dark red with blue logo.

HC and the sales GM through “PAY” company co-sponsored 53 runners for this marathon event. Their Mizuno running t-shirt are orange with lime green strips. Of these 3 run full marathon, 1 run half marathon and the rest run 10km. Slogan is “Work hard but stay healthy”.

KY, CK and WC are the early finishers among the 10km event  VFI-Runners.

Tze, Jennifer and Kui Fang did very well among the ladies 10km event  VFI-Runners. WELL DONE !! Most of them are 1^st time participants.

FULL RESULTS (not all are recorded here)

Stan Chart 4-Dec-2011

42KM RESULTS (NET TIME)

TIM TEO                  4h:19m:16s

Lim Lid Jlen             4h:38m:54s

CATHERINE NEW  4h:40m:46s

CS CHAN                4h:46m:03s

EDWIN GOH           4h:50m:55s

JOE TAN                 5h:08m:54s (VFI)

JANTO                   5h:12m:01s

HC GAN                 5h:43m:19s (VFI)

TAY Beng Hwee  5h:44m:14s
ONG BOK HUI        5h:53m:12s

Hwee Chwee          5h:53m:12s

Aik Kai                     5h:53m:12s

EJ YAP                    7h:15m:56s (VFI)

21KM RESULTS (NET TIME)

YOAV ELGRICHI 2h:05m:53s (VFI)

Aik Lan            3h:42m:07s

10KM RESULTS (NET TIME)

Lee Kwong Yeong   0h:54m:48s (VFI)

Lee Chee Kiong     1h:00m:43s (VFI)

NG WEE CHONG 1h:02m:32s (VFI)

LOY KWEE YONG 1h:05m:53s (VFI)

DU CHIH-MING      1h:08m:33s (VFI)

CHOO KIM ENG         1h:09m:40s (VFI)

LI TZE JIUN             1h:10m:00s (VFI)

WONG WEI KEONG 1h:11m:11s (VFI)

JENNIFER NG        1h:13m:21s (VFI)

LIM KUI FANG        1h:17m:29s (VFI)

SHENICE LIEW      1h:18m:28s (VFI)

IMRAN JAMALUDIN   1h:19m:11s (VFI)

Evon Tan                 1h:20m:28s (VFI)

CYNTHIA CALISTA 1h:23m:18s (VFI)

JOANNE SING       1h:23m:38s (VFI)

PRISCILLA CHAN 1h:23m:39s (VFI)

THANDAR MYO     1h:27m:49s (VFI)

BENJAMIN CHUA 1h:35m:33s (VFI)

TERRENCE LIM     1h:36m:25s (VFI)

SOPHIE SUN         1h:38m:13s (VFI)

Ng KahHong           1h:47m:06s (VFI)

KHOW SIANG THYE 1h:47m:06s (VFI)

YOHETHA SARAVANAN 1h:47m:49s (VFI)

TAN CHENG HOON 1h:51m:34s (VFI)

Lynn Wong              2h:00m:54s (VFI)

Cynthia Chan      2h:00m:54s (VFI)

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

Fwd: VFI-Runners T-shirt this Sunday Run

You will be seeing 53+ VFI-Runners wearing this running t-shirt this Sun 4-Dec.......

Fwd: Started his 1st marathon at age 70

In Today on Sunday newspaper today. This man started his 1st marathon at age 70. Now 79 years old and going for his 15th marathon next Sat 4-Dec.
Motivation to run -> had a heart attack and wanted ti stay healthy.

UPRs 18 and 11 Oct

18 Oct... UPR run was aborted due to presence of lightning as the rain poured. Too bad, have to wait for another week to get together again. Gan headed off to his gym and completed 10km on the treadmill.

11 Oct... 15 hotrunners came. Most of us were simply happy just being able to get some exercise in the transquility of UPR.
You can see the smile on Melisa as she waved and ran in on the home stretch.
We welcomed Poom to the group. She brought along a camera to snap some pictures of monkeys... yes real monkeys in UPR(not hotrunners).
Yip Yew Seng, a long time hotrunner joined this run. Hello. Long time no see.
At this time of the year, the sun set a bit earlier and it got dark soon while we sipped on the chilled isotonic. Rest n Relax.
Posed for 4 photographers before we left. (Yvonne was not in the picture as she had to leave earlier. )

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