Cloudy run........

Woke up 6.30am....the sky dun look good...it was very very cloudy and the reflection from the streetlight has made the whole sky orangy....i still hopped out of my bed and got my running shoes over my feet....dashed out of the house and realised that there is a little rain drops over my head...hesitated a while and decided to give it a go.....i tried doing something different today..did a 500m normal run and 500m cadence run....tried maintaining a 180 steps/min cadence with small steps...The sky turns brighter and the clouds has blocked the sun....very cooling and wonderful weather to run...especially for marathon....managed to finish the whole round comfortably... my next target will be 2.4km for IPPT...havent plan when to take it...but got to build up my base fitness first.... details of this morning run: Shoes: Mizuno wave Rider 8 Distance: 4.3km Pace: 5:46min/km Time Taken: 24:46min laps: 2.4km for 14:22min@5:59min/km 1.9km for 10:24min@5:28min/km 2 slopes conquered 8 chin-ups to end

First LSD

First LSD done even since i started running a week ago....did a slow 5.8km from my home to bedok jetty to meet up the sgrunners to support and watch the duathlon.....some of the sgrunners like jamessoh, choonwei, siong, IMD, Deathsc....... also met other familiar faces like Sam from TPY Safra and also surprisingly, Ms Naomi Tan, my JC track & Field Coach....managed to chat up with her a bit...still remembered the last time i met her is during AHM 2 yrs back...... we waited for the 2nd wave to start, we walked over to lagoon food centre and i ate a plate of wanton noodles before the group of sgrunners walked over to ECP MacD for chit-chat session......thanks for Brokie who drove a few of us back home..... Run log for this morning: Shoes: ASICS Nimbus VII Distance: 5.8km Pace: 6:46min/km Time Taken: 39:12min Lap time: 3.1km for 19:40min@6:21min/km 2.2km for 15:50min@7:12min/km 0.5km for 3:40min@7:20min/km

Morning run.....succeed!!

finally abel to wake up this morning at 6:20am for a morning run......this time of the day...the sun rises later...it was still dark at 7am.....quite a thick layer of dark clouds covering the sky...wonder if it will rain today... jumped out of my bed after the alarm rang and wore my Mizuno WR8 and headed for the reservoir...... did a comfortable 1 round of 4.3km with a faster pace than 2 days back........ Shoes: Mizuno wave Rider 8 Distance: 4.3km Pace: 5:55min/km Time Taken: 25:27min laps: 2.4km for 14:36min@6:05min/km 1.9km for 10:50min@5:42min/km 1 slope conquered 8 chin-ups to end

I ran!!!

tried to wake up this morning for a run....but...i guess...too long never wakeup so early....so i din make it.......something happened to the computer system at work that forced me not able to work longer.....i reached back home at 7.30pm and decided to go for a light run......managed to complete 1 rd of 4.3km round the reservoir at a comfortable pace Shoes: Mizuno Wave Rider 8 Distance: 4.3km Pace: 6:14min/km Time taken: 26:49min Laps: 2.4km for 14:56min@6:13min/km 1.9km for 11:53min@6:15min/km 8 chin-ups to end

finally I moved!!!

The weather have been too good in the morning recently.....this morning....i finally cannot stand the temptation......jumped out of my bed and slipped into my Mizuno WR8 and head for the reservoir..... decided to enjoy the fresh air and the sun......so i did a 500m walk/500m run round the 4.3km reservoir. i finally moved my legs after a month lay off........ Beodk reservoir for one round in Mizuno Wave Rider 8 with the following lap time: walk 500m for 5:53min run 500m for 3:04min walk 300m for 3:52min run 500m for 2:56min walk 500m for 5:48min run 500m for 3:04min walk 500m for 5:54min run 500m for 2:57min walk 500m for 4:39min tried doing some chin-ups....managed to do 7........

Stretching do more harms?

I am currently a book by Jeff Galloway....it mentioned something which i have been practising all this while...... One of the interesting chapter on Stretching.....mentioned that stretching before and after run do more harms than good...so we should not do stretching before run..instead we should be doing 5min walk then jog for 5 min and do striding before going into training. The reason for this being for warm ups, our muscles cells are not warmed and loosen, stretching will caused more tear and wear before training....for after training, our muscles cells already suffered micro tears and wear due to training...doing stretching will further cause more damages to our muscles. An exception for this will be runners with ITB problem which stretching will helps recovery and relieve further agravation.

An Ultra-marathoner

Who do not want a body like this?

take a break

fitness and health screwed up recently taking a break for recuperation and renewal of energy......