This message was sent to participants of the Singapore Bay Run:
Top 4 Things to Avoid while Training for SAFRA Singapore Bay Run & Army Half Marathon 2009
1. Avoid Being Impatient
Your body will take awhile to adapt to the training and reach the running fitness that you desire. The general idea is to slowly increase your mileage and incorporate some speedwork at the later stages of training. The mileage for each week should build off the previous’. Avoid increasing running distance by more than 10% from one week to the next or you might injure yourself. Many people make the mistake of running too much or too fast for a start and then burning out. You can build your endurance gradually once you have a proper training plan.
2. Avoid Overtraining
Your body would show symptoms when you are training too much – a common pitfall during high-mileage and high-intensity training periods. Do not ignore obvious signs like chronic fatigue, persistent muscle soreness; not to mention subtle signs like feeling unmotivated or irritable. The best thing to do is to take a break from training or simply lower your training volume or intensity by doing easy runs. Allow time for your body to recover. You would be able to gain more out of your runs when you resume training again.
3. Avoid Playing Catch-up
If something unexpected interrupts your training program, do not try to play catch up by increasing mileage drastically and cramming hard workouts back to back. If such training layoffs are caused by an illness or injury that leaves you in a weakened physical condition, the worst thing to do is to make up for lost time by training harder than usual the minute you resume training. Ease back into your training by doing easy runs of similar or slightly lesser distance where you have left off.
4. Avoid Ignoring Injuries
Always be aware of your body condition and listen to it. If you have soreness, aches or pains, manage or treat them. Do not ignore them and allow them to worsen into injuries. When you are training hard, some of these are unavoidable. Back off a little on your training if the symptoms are affecting your training. You can ice the afflicted area several times a day for at least 48 hours to reduce any inflammation and minimize pain. Visit a specialist if the condition does not improve. Regular massages can also help in recovery from workouts. The best time for a massage is the day after your long run or after a speed workout.
Sunday, June 28, 2009
Wednesday, June 10, 2009
PMC Runner Focus: Nicholas Teo
Running for me in my primary and secondary school days has always been something akin to a competition, something that I could never really enjoy since every time I ran, there was a certain pressure to beat a certain time, run faster than a certain individual or simply not be the last to come in.
This particular insecurity was also heightened by the fact that I was fat and short (in primary sch and lower sec) and couldn’t really match up to many friends whenever I ran during PE lessons. It was not until upper sec when my stamina improved a little (after being convinced to run at home at least once a week) and although I managed to find someone whom I could pace with after these runs, running was still something I couldn’t really enjoy because of the problem of breathing. I also could never understand how some of my friends could run and still talk at the same time to their friends while keeping a regular pace.
Prior to joining this running ministry, I found the answers I was looking for in Kang Wei who showed me that running (long distance especially) didn’t necessarily need to start off or be at a fast pace. Through the three to four times a week runs I started having with him after that initial run, I started learning to find that comfortable rhythm in me where my body felt like it was operating as One and I could run, talk, process thoughts and even enjoy the sights and sounds around me all at the same time.
Joining this ministry has allowed me to experience that rhythm more and more. It has also given me the opportunity to run with different people and encourage / receive encouragement from them as I run. Running with them has also showed me that although goals are important, the people around you, especially beside and behind you are important too because they are the people whom will ultimately see you through your runs.
Nic will be enlisting in National Service this month with the commando unit. Keep running, keep safe. May God watch and sustain you!
This particular insecurity was also heightened by the fact that I was fat and short (in primary sch and lower sec) and couldn’t really match up to many friends whenever I ran during PE lessons. It was not until upper sec when my stamina improved a little (after being convinced to run at home at least once a week) and although I managed to find someone whom I could pace with after these runs, running was still something I couldn’t really enjoy because of the problem of breathing. I also could never understand how some of my friends could run and still talk at the same time to their friends while keeping a regular pace.
Prior to joining this running ministry, I found the answers I was looking for in Kang Wei who showed me that running (long distance especially) didn’t necessarily need to start off or be at a fast pace. Through the three to four times a week runs I started having with him after that initial run, I started learning to find that comfortable rhythm in me where my body felt like it was operating as One and I could run, talk, process thoughts and even enjoy the sights and sounds around me all at the same time.
Joining this ministry has allowed me to experience that rhythm more and more. It has also given me the opportunity to run with different people and encourage / receive encouragement from them as I run. Running with them has also showed me that although goals are important, the people around you, especially beside and behind you are important too because they are the people whom will ultimately see you through your runs.
Nic will be enlisting in National Service this month with the commando unit. Keep running, keep safe. May God watch and sustain you!
Monday, June 8, 2009
PMC run session Jun 6, 2009
We welcome Nelson Tan to our PMC running community! Nelson joined our run last Sat on Jun 6. We hope that you can join us for future runs.
The devotion for this run is taken from Ephesians 4:2 "Be completely humble and gentle; be patient, bearing with one another in love."
In the past two weeks, Stephanie and Desmond completed 10 km and 15 km, respectively, at the Passion Run, and Rufina completed a 10 km run and Hongyee completed his first marathon at the Sundown Marathon.
In a previous post, Hongyee shared about sticking to the plan when the race is on, where other runners made him want to run faster. He is referring to patience in the race, to keep to one's pace regardless of what others are doing.
Patience is crucial in structuring our running program. There are good reasons for the 10% rule and having recovery week. The 10% rule says that we should increase mileage no more than 10% per week. So if I ran 20 km last week, my total mileage for this week should be no more than 22 km.
We incorporate recovery week into our training where after every three weeks of increasing mileage, we adopt a week of reduced frequency and intensity to allow the body to recover. These rules are meant to allow our bodies to adapt to higher mileage and intensities gradually over time. Patience is required.
Too often we want to see significant improvements, run longer distances, run faster times within unrealistically short time frame. Ignore these time-honored rules, and risk injury. To many experienced runners, the objective is not merely to complete a certain distance or within a certain time, but to do so injury-free. Train with patience to avoid injury. That way, we'll find running more enjoyable and sustainable.
For more information about the 10% rule, see Best Running Tips, Sports Injury Prevention.
Recovery in training: Build Rest and Recovery , Recovery and Regeneration.
The devotion for this run is taken from Ephesians 4:2 "Be completely humble and gentle; be patient, bearing with one another in love."
In the past two weeks, Stephanie and Desmond completed 10 km and 15 km, respectively, at the Passion Run, and Rufina completed a 10 km run and Hongyee completed his first marathon at the Sundown Marathon.
In a previous post, Hongyee shared about sticking to the plan when the race is on, where other runners made him want to run faster. He is referring to patience in the race, to keep to one's pace regardless of what others are doing.
Patience is crucial in structuring our running program. There are good reasons for the 10% rule and having recovery week. The 10% rule says that we should increase mileage no more than 10% per week. So if I ran 20 km last week, my total mileage for this week should be no more than 22 km.
We incorporate recovery week into our training where after every three weeks of increasing mileage, we adopt a week of reduced frequency and intensity to allow the body to recover. These rules are meant to allow our bodies to adapt to higher mileage and intensities gradually over time. Patience is required.
Too often we want to see significant improvements, run longer distances, run faster times within unrealistically short time frame. Ignore these time-honored rules, and risk injury. To many experienced runners, the objective is not merely to complete a certain distance or within a certain time, but to do so injury-free. Train with patience to avoid injury. That way, we'll find running more enjoyable and sustainable.
For more information about the 10% rule, see Best Running Tips, Sports Injury Prevention.
Recovery in training: Build Rest and Recovery , Recovery and Regeneration.
Thursday, June 4, 2009
Poll for 3-Team 'Supporters' Friendly'
The last BPL season saw the title race settled only on the 2nd last match-day of the season. Manchester United fans rejoiced once again as they lifted their joint-record 18th top flight championship. Liverpool fans however, cite the fact that they won more games, scored more goals and beat Manchester United both home and away this season. Further down the line, supporters of other clubs contest why they are the best team in the world.
Members of the PMC Soccer Community have displayed their team allegiances over the years, and to 'settle these differences' on the pitch, it has been suggested that a speical Soccer Fellowship be organised this year to see supporters of the various clubs pit their skills against one another. It would likely be a 3-team round-robin played in September this year.
As a start, select which team you would like to play for in the poll below so that we can have a sense of how many are keen. If you feel strongly that there are enough fans of 'your club' to form a team by itself (e.g. 11 fans of Geylang United), please leave a comment to register this proposal.
Happy voting!
Members of the PMC Soccer Community have displayed their team allegiances over the years, and to 'settle these differences' on the pitch, it has been suggested that a speical Soccer Fellowship be organised this year to see supporters of the various clubs pit their skills against one another. It would likely be a 3-team round-robin played in September this year.
As a start, select which team you would like to play for in the poll below so that we can have a sense of how many are keen. If you feel strongly that there are enough fans of 'your club' to form a team by itself (e.g. 11 fans of Geylang United), please leave a comment to register this proposal.
Happy voting!
Wednesday, June 3, 2009
Zech:hongyee 1st 42Km - I always thought it was impossible.
Hi Everyone,
Thanks Seow Eng for all the encouragement. It was my first 42km run. All the while, I have not been training very much, and at most I was only able to clock a distance of 10km. Before the race, I carbo load for a week, and hydrated myself sufficiently for the day. I have completed a 21km run last year and I knew running 42 km would be quite crazy, because after running 21km, I would still have another 21km to go. At the end of the run, due to the lack of training, preparation and planning, it caused both of my legs to suffer extreme pain.
During the race, I managed to complete the first 21km in 2hr10min, but after crossing the bridge, both of my legs started to cramp up. Hoping to relieve myself of the pain as I continued to jog, I tried to stretch and massage to no avail. In order to continue the race, I had to engage a different set of muscles, which will only allow me to walk. Hahahaha! So I struggled with the cramp, and walked for the remaining 21km. Every single step was such a pain, but it was also a decision I had to make to complete the race or not. At times, especially when I was walking along Tampines Road, the temptation of giving up and going home was great. I told myself that I cannot give up, as my friend once told me, you will feel everything is possible in life, once you finished the marathon.
There is always a lesson to learn in everything in life, but the lesson is engraved into you more when you are in pain or stress, because it comes with a price. From this marathon I have learned that one should never underestimate the distance of 42km, even though you have completed 21km. In addition, to go through a long journey happily, you will have to plan ahead, be discipline in your training and in sticking to your plan. I love to run fast and complete the race, but to run a marathon, I have to control the urge to run at a faster pace in order to run far. So discipline in sticking to your plan is very important.
So guys and gals, as for now, the backlash for my poor planning, training and lack of discipline, has caused me great pain whenever I take a step to move for the past 2 days and it has reduced my walking speed by 4 times that of my regular walking speed, even an old man walks faster than me now. Sigh!!
But at least I have completed my first 42KM. Hooray!!! I'm now looking forward for my upcoming one.
.:There is More to just a Run:.
Being a Christian has never been easy for me, because i am the first generation of Christian in my family. I used to be a Buddhist. But now i am a Child of Christ. From this run, God has showed me more of Himself, that He has always been there for me, has plans for me even before i was born. However, I had to make that choice to be with God and choose Him. Choosing Him was not easy, carrying the cross daily is just like running a marathon. You have to first make the step to register for the run, which is acknowledging him as the Lord and Savior, then disciplining yourself in your training, which is in praying and doing your Quiet Time. You have to stick to your plan in terms of not running faster, which is to have faith in God.
After doing all these, it is all about experiencing the journey. With lesser preparation, more pain and temptation will come along the way. Just like me, there was the temptation of going back home when i was in Tampines and the pain i had to suffer. So as Christians, if we lacked discipline and the preparation, then when all these temptations and pain creep in, you will give up easily and experience more pain.
Despite of all these, i had finished the race, because i did not give in to the temptation and pain in every step i took. But most importantly, i took the first step to register for the run, else i wouldn't be able to say that i have finished the run.
God Bless, hongyee: Zech
Thanks Seow Eng for all the encouragement. It was my first 42km run. All the while, I have not been training very much, and at most I was only able to clock a distance of 10km. Before the race, I carbo load for a week, and hydrated myself sufficiently for the day. I have completed a 21km run last year and I knew running 42 km would be quite crazy, because after running 21km, I would still have another 21km to go. At the end of the run, due to the lack of training, preparation and planning, it caused both of my legs to suffer extreme pain.
During the race, I managed to complete the first 21km in 2hr10min, but after crossing the bridge, both of my legs started to cramp up. Hoping to relieve myself of the pain as I continued to jog, I tried to stretch and massage to no avail. In order to continue the race, I had to engage a different set of muscles, which will only allow me to walk. Hahahaha! So I struggled with the cramp, and walked for the remaining 21km. Every single step was such a pain, but it was also a decision I had to make to complete the race or not. At times, especially when I was walking along Tampines Road, the temptation of giving up and going home was great. I told myself that I cannot give up, as my friend once told me, you will feel everything is possible in life, once you finished the marathon.
There is always a lesson to learn in everything in life, but the lesson is engraved into you more when you are in pain or stress, because it comes with a price. From this marathon I have learned that one should never underestimate the distance of 42km, even though you have completed 21km. In addition, to go through a long journey happily, you will have to plan ahead, be discipline in your training and in sticking to your plan. I love to run fast and complete the race, but to run a marathon, I have to control the urge to run at a faster pace in order to run far. So discipline in sticking to your plan is very important.
So guys and gals, as for now, the backlash for my poor planning, training and lack of discipline, has caused me great pain whenever I take a step to move for the past 2 days and it has reduced my walking speed by 4 times that of my regular walking speed, even an old man walks faster than me now. Sigh!!
But at least I have completed my first 42KM. Hooray!!! I'm now looking forward for my upcoming one.
.:There is More to just a Run:.
Being a Christian has never been easy for me, because i am the first generation of Christian in my family. I used to be a Buddhist. But now i am a Child of Christ. From this run, God has showed me more of Himself, that He has always been there for me, has plans for me even before i was born. However, I had to make that choice to be with God and choose Him. Choosing Him was not easy, carrying the cross daily is just like running a marathon. You have to first make the step to register for the run, which is acknowledging him as the Lord and Savior, then disciplining yourself in your training, which is in praying and doing your Quiet Time. You have to stick to your plan in terms of not running faster, which is to have faith in God.
After doing all these, it is all about experiencing the journey. With lesser preparation, more pain and temptation will come along the way. Just like me, there was the temptation of going back home when i was in Tampines and the pain i had to suffer. So as Christians, if we lacked discipline and the preparation, then when all these temptations and pain creep in, you will give up easily and experience more pain.
Despite of all these, i had finished the race, because i did not give in to the temptation and pain in every step i took. But most importantly, i took the first step to register for the run, else i wouldn't be able to say that i have finished the run.
God Bless, hongyee: Zech
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