Insightful Training Videos by Ryan Hill for Full/Half Marathons ;)

An outstanding set of video cataloguing Ryan Hall's training for preparation for Full/Half Marathon. Excellent set of video about training for a full/half marathon (i.e. tempo runs, interval runs, sprints, recovery, etc). Its also includes a pdf of 12 week training plan for those preparing to full/half marathon. Quick move that arrow over here and click !

Miley Cirus - The Climb (Thks To SCKLM Twitter !)

My 2 Cents On Running (Part 1)

After running quite a fair bit of runs this year and injuring myself on countless occasion I think its time to put some of learning's to my running blog.

Some of the myths about running a marathon, this is not a sprint event, this is an endurance event. If you can actually sprint then your in a class of your own ! Training is a progressive effort and too much too such can be seriously detrimental to your progress and may lead injuries.(which I learned the hard way, ouch ouch)

There is a several aspects that you need to be aware of when it comes to running
1) Training Regime
2) Nutrition (Water, Sport Drink, Pre-Run Meal, Post Run Meal)
3) Running Shoes
4) Apparel (Shirt, Pants, Tights, Socks)
5) Injury Prevention (Physiotherapy, Stretching, Vaseline, Antacids)

Training Regime

Training is pivotal to your progress, whether your aim to better your PR(i.e. Personal Record) or compete. As far as training is concern the MOST important thing is to gauge and know where you are in (i.e. state of enery, strength, endurance). Start from this point and build incrementally.

A very important point is to LISTEN to your body, know when you need to REST, REST is a very IMPORTANT element of training regime. You allow your body to REST and RECUPERATE so that you move the next stage of training.

Have a TRAINING plan and prepare towards it, keep to you PLAN, DO NOT GIVE EXCUSES, you must have the DISCPLINE. So when you create the PLAN, create allowances that will work for you.

Your training program must match your ability, you will grow stronger if your train progressively. DO NOT do TO MUCH to SOON ! Make sure that you have variety in your training which is a mix of interval, hill, tempo and endurance. There are a lot of website that could help you with this. (i.e. http://www.runnersworld.com)

It's IMPORTANT that you set a day in the week to do LONG RUNS especially during the weekend. Target running on different surfaces (i.e. treadmills, fields, track, roads). Different surfaces will give you a different feel and also provide a different resistance. It's important that you run on roads at least once a week at the very minimum as its totally different compared to running on treadmills.

Outdoor running is more IMPORTANT than running in the gym as it prepares you for the various scenario's like wind chill, surface variations, heat, etc. It's important also you vary your runs at different time of day (i.e. Early Morning, Afternoon, Evening) to get your used to different temperature fluctuations. I have varied my running times and found indeed the experience is totally different.

Key Takeways on Training
1) Have a PLAN thats works for you
2) Diligently Execute on IT !
3) Monitor and Improve
4) Create a Variation (i.e. tempo, interval, endurance)
5) Training Surface and Time of Day

Well I think this should be enough as serious there is so many dynamics to the topic of training and I've just begun to scratch the surface plus I am still learning ... thus the adventure continues till the next Part ! Till then HAPPY RUNNING !

Malakoff 26K 2009

The Malakoff 26K was a blast ! It was an early morning race starting of at 5:30am, a good timing indeed. Reached there about 4:00 am so that I could get a good parking spot :) It was cool .. was freezing my butt off , did a bit of warm up to get the body powered up. Soon after went over to get the starting at was at the start line.

There was an assortment of runners ranging from old to to young and also visitors from globally. It was nice sight, met a few of my running buddies, so familiar faces :) Sharp 5:30am the gun went off and we were off ! It was a grueling start as it started hilly, man was there a lot of hills and they were steep, thank God for my hill training, phew.

Navigated through the hilly terrain and finally came to flat part of run. My right nipple was hurting and initially brushed it off and pressed on but I later found out that it was actually bleeding and my vest was bloody, damn I need nipple stickers !! I ran out of gas after the 15K mark and my hamstrings were killing.

I pushed on running/walking for the rest of the race till the finish line. I reached the finish line approximately 3:30:00, not bad for a first attempt ! It was a great experience in terms of preparing for the event, lots of learning and things to fine before the next big adventure ... Standard Chartered's KL International ..... and the adventure continues !!!!!! :)

Bukit Jambul Hill Training

21K Run Route (IVORY)

Training Routes : 12K Route from USM