Running Associates....... Thursday Get Together

From: Ng HT
Sent: Monday, December 01, 2008 9:48 PM
Subject: Running Associates.......

Lunch is ON.

This Thursday, 12 noon, MIC level 4 (3A).

I have booked the glass room from 12 noon to 2pm within the cafeteria. Anyone who is passionate about running are welcomed.

For last week's lunch proposal, we have positive response ... Kim, Poh, Gan, Cecilia, Tim, Yun, William, Stanley, Kok Wai.

I hope Catherine can make it this time round. We will have our photo together without our running attire for a change.

Sphaghetti Menu is available for those who wants to Carbo load for Sunday's Standard Chartered Marathon.
Grilled Chicken with Tomato saurce ... $4.10

with tomato saurce... $2.10

The run for this Thursday is still on. However, I will be expecting lower turnout as those running on Sunday race may plan to skip this session. I will probably be running the 1.2km circuit.

For those Marathoners who we do not manage to meet this Thursday: wish you a rewarding run.......... plus all the agony and sweat you choose to bare. Run for Fun, Run for Health, Run for Life.

Past weeks:

Was fortunate to meet persons with very good healthy doses of their energy and focus:

1. Kim qualified for the Biathlon with a fast 34min for 1.5km swim trial. He also did 42km runs of late and I suppose he should be tapering down the distance to prepare for the big day. His next plan after Mar 08 Biathlon is probably the OSIM July Olympic distance triathlon. For those who are planning to do the Triathlon, we will like to know who you are.

2. Met Poh during the fire drill.... the 7 Dec full Marathon run will be her second full Marathon this year (Sundown earlier) with mid distance events in between. WOW !!! 2 Marathon in 6 months.

3. Stanley has outdo himself again by running a fast 6km on his second run 6km run and he is enjoying every bit of it despite some early nagging aches. Hopefully this Thursday, the weather is kind for him to enjoy his new found speed again.

4. Last week's turnout is new record..... 6 persons ran the 6km track 24 route. 2 ladies were absent due to flu.

Intervals Running Training

5 more days to the 7-Dec Standard Chartered Marathon race.

HC went for a short Intervals Running practice session (total distance covered about 4.8km). Since he bought the Garmin Heart Rate, Speed and Distance monitoring watch, he has ran a total of 65.8km with that watch. More info on his blog site.

Have several questions on how to prepare for a half-marathon race. For those experienced Marathon runners out there, please click on the Comment button and share your experience or recommendation.

Questions :
1. How many days prior to the actual race should we stop running and let the body rest ?
2. On the early morning prior to the run, is it better to drink just water or Isotonic drink (e.g. 100-Plus) ?
3. On the early morning prior to the run, what "food" should we take prior to the race ?
4. For a 21km run, do we need to bring along a pack of "energy gel" to re-charge the body during the run ? how about for 42km full marathon run ?
5. What's the best warm up exercise to do right before the run and for how long ?

Running with AMK Hot-Runners ! Thursday 27-Nov-08

Wow... largest turnout today. A total of 6 hot-runners (William, Stanley, HT, KokWai, YowSeng and HC). Two of our wonderful lady runners (Cecilia and Catherine) could not make it due to down with flu. HT shared some info on Pose running method and YowSeng on Chi running method. Look at the happy fresh faces before the run.

Went to run along the 6km AMK Track 24 route. As usual YowSeng was way ahead of the pack. Then followed by HC, Kok Wai, Stanley (Surprised! He seems like a very good runner). Everyone had a great and fun run today. Look at the picture after the run. The smile and laugther on the faces are significantly more prominent. Running makes you a Happier and Better person!!

At the end of the run, saw another 2 other runners (Daniel Ng & Michael Wang) at the open carpark area. HT trying to "smoke" them into join the AMK hot-runners group.

Most of us will likely stop or slow down the run starting next week to let the body rest in preparation for next Sunday 7-Dec marathon race.

HC continue to run from office to home to clock in another 3km to get closer to a 10km total run.
His running info recorded by his Garmin heart rate, distance and speed monitor watch is as follows :-
Track 24 : Total distance 6.58km. Time taken 36:42 minutes. Average speed 10.8km/hr.
Rested for a while chatting with fellow hot runners. Then continue to run home, about 3km.

Home Run : Total distance 3.22km. Time taken 19:59 minutes. Average speed 9.7km/hr (several traffic stops).

TOTAL run today : Distance 9.8km. Time 56:41 minutes. Average speed 10.4km/hr (or pace 57.82min/10km).

HC went running for 10km today

HC wanted to run around the neighbourhood today. But it was raining. Went to the gym and running on treadmill instead. He found some interesting products over the weekend. More info on this link here.

13 more days left to the 7-Dec marathon running race.

AMK Hot Runners Group run on Thu 20-Nov-08

The turn-out was quite good today, a total of 5 hot runners :- YS Yun, Zi Jing, Kok Wai, Stanley and HC. Kok Wai is new to the group, welcome to the hot runners group !
YS lead the group on a new running route call the Track 24 along Lentor Avenue. Will map this out later.
Turn left from AMK St.64 into Yio Chu Kang rd.
Turn right into Lentor Avenue.
Afte Bullion Park Condo (on the left) turn right into Track 24 (red sign showing state land).
Run till the end of Track 24 and u-turn back into Lentor Ave,
back into Yio Chu Kang Rd and then back to AMK St. 64.
Total distant is about 6.79km.

YS Yun lead the pack ramping off at 12km/hr speed. Non of us could catch up with him. He and ZhiZhing ran at between 11 to 12 km/hr speed.






HC tracked the run info on his Garmin heart rate, speed and distant monitoring watch as usual.
Run for Health, Run for Fun, Run for Life.

Tim completed the Penang in less than 3hr 45min !! Wow.... Sunday 16-Nov-08

From: Teo Tim-E13039
Sent: Thursday, November 20, 2008
Subject: RE: Running Associates... On the Run

Hi HC, HT, all,

Yes I am back to Singapore now. Many people complaint about the organization of the Penang Bridge Marathon run in previous years, but somehow I did not see any major issue with the organization. Fun part is we ran on the third longest bridge in Asia, not sure if it is still anyway. The event this year was almost cancelled but finally resumed when the state government changed hand.

Not many races starts in 3am in the morning, or rather midnight, besides the organizer's intention to avoid traffic and to meet the time releasing road closure, it is conducive to run in a cooler temp, just need to get enough rest beforehand. It was basically a tarred road, runway then bridge. Water points were available at about every 5Km. Guess this is alright, too few maybe making the race hard, but too many make it a pampered run. Reported about 13K people participated. My timing this time was 3hr 44min 59 sec, just one second become 3:45 already.

I guess this Penang Marathon worth a go, besides that you may enjoy the food there, also with family. KL International Marathon is also alright, I ran that last March, just be aware for a possibly hot day in March, and vehicles maybe running around as roads are opened partially. It is a different experience of running in different place. The next race of Penang Bridge is already planned, more info can be found in: http://www.penangmarathon.gov.my/portal/.

Hey guys/gals, just feel free to pop into me for any info or sharing, or if you like to know about certain race events which I may have joined before. Glad to see that some of you may have got hooked. There are many stories we gonna to have in running. Running is good for fitness, I guess you all are already on the way.

Rgds,

Tim

SAFRA Biathlon March 7th

HT, Kim and Edwin have just signed up for the SAFRA Biathlon March 7th  (1.5km swim and 10km run).

All participants will need to pass a swimming trial at Safra Yishun to swim 1.5km within 40min.

HC's training run with Garmin heart rate monitoring watch

HC went for an early morning run today. Target was 5km but ended up with a total of 6.84km unknowingly. His 4th run with his new gadget Garmin heart rate monitoring watch .
He consciously tried landing on mid-foot (pose method). No pain on knees nor heels except with some muscle soreness on the hamstrings (at the back of the lower legs). He felt really GREAT to run again after a long break since 30-Oct due to heel pain and business travel. The Garmin heart rate monitoring watch is amazing and worked really GREAT for him !
Total distant 6.84km.
Total time 41 minutes 7 seconds.
Average pace 6.0 min/km.
Average speed 10.0km/hr.
Average heart rate 170 bpm.
Max heart rate 185 bpm.
Average cadence 160 rpm.

New Hot Runners

HT, Cecilia and Stanley joined the run today. They had a good time.
Stanley stopped running for quite sometime already due to "crystals" forming near the heels everytime he ran.

So, HT and Cecilia going to coach him to run with landing on mid-foot method to minimize the impact on the heels and knees.

Very soon, we will see a re-born runner in Stanley. Good job!

10km Route @ Moto AMK

Re-plotted the 10km run route that YowSeng recommended. My apology for the earlier error.

START from AMK St 64 between Apple & Motorola, turn left into Yio Chu Kang Rd.
Run along Yio Chu Kang road and turn left into Ang Mo Kio Ave 6 (1km mark when you cross AMK Ave 9).
Turn left into Ang Mo Kio Ave 8 (2km mark when you reach AMK Ave 5).
Turn left into Ang Mo Kio Ave 5 until you pass the CTE (3km mark).
Run along Ang Mo Kio Ave 5 and turn left into Yio Chu Kang Rd (you have cross 5km mark).
Run along Yio Chu Kang Rd until you pass the CTE (8km mark).
Run along Yio Chu Kang Rd and turn left into AMK St. 64.
Run pass Motorola and make 2 left turns into the small road.
Turn right and run ahead until you reach Moto rear gate (10km mark). END.
Congratulation and you have completed the 10km run!

MapMyRun web link for the 10km run route @ Moto AMK