PMC Running Community Gears up for SCSM: 16km run

As a number of PMC RC members have signed up for the Standard Chartered Singapore Marathon scheduled for 5 Dec, 2009, we are organizing a series of training runs to help participants prepare for taking on the 42.195 km.

So join us if:
You like company / fellow runners to pass the time on long runs
You need some motivation to get up early in the morning
You want a structured program to keep you on track
You seek advice and suggestions from more experienced marathon runners
The PMC RC sessions will be as follows:

Oct 3: 16 km (with options for shorter distances)
Oct 17: 22 km
Oct 31: 26 km
Nov 14: 32 km
Nov 28: 13 km

You are advised to augment the above sessions with your own weekly long runs (simply follow the sample program), and we'll prompt you on the appropriate distances as we progress.

As you can see, the training runs bring you up to 32 km to build your endurance. All long runs will be at a conversational pace (7:30 to 8 min per km) and augmented with walk breaks.

We also know that some members are taking part in the SCSM half marathon, in which case, your run distances are approximately half of that above. All routes are out-and-back, which means you simple retrace your steps back to the start point. There will be u-turn points to cater for half marathon training. In addition, if you are not up to the proposed distance, you may u-turn back at any time.

This coming Sat, Oct 3, will be the first of our SCSM training sessions, a 16 km out-and-back route from PMC to about 1 km past Changi Village. Those who are training for the half marathon can turn back at the 5 km mark (see map).


Map your run in Singapore - route252580: 16km PMC run

Shared via AddThis

Pace: 8:30 to 9 min per km
Expected duration: At least 2 hours

Faster runners can form their own groups, but we are catering to newcomers, especially those attempting their first 42 km.

Remember to bring the following:
Hydration: A hydration belt would work best on long runs, but a bottle of electrolyte drink would do just as well. Electrolyte drinks replenish minerals and salt lost during the run. Water would suffice, but not as effective. There are also convenience stalls along the way (e.g. at Changi V) if you wish to buy drinks.

Gel or snack: Any run longer than 90 minutes would mean a depletion of carbohydrates and glycogen in your body. Gels (such as powerbar, GU, etc) are effective and easy to carry. Wash down with water.

Cap or visor and sunglasses: It may get hot or it may rain; so shades help.

Emergency details: On a small piece of paper, write the name of your emergency contact person, phone number, blood type and allergies if any. I use an ID band that contains this information. http://www.idband.net/

Vaseline/petroleum jelly: Abrasions occur when your clothes come in contact with skin. Apply vaseline/petroleum jelly on any part of your body that comes in contact with your shirt/shorts.

Sun block: Recommended.

Spare change/money and EZLink card.

As you can see, it takes some preparation, but believe me, the above would make your run more bearable and enjoyable.

And yes, we will be taking walk-breaks ala Galloway style. 5 min run followed by 1 min walk.

Last but not least, for our friends who are not taking part in the long run, you are still more than welcome to join us for part of the run, as far as you wish to go!

Till then, train safe!

TOGETHER WE CAN ACHIEVE!

Teck Hui, Hongyee, SE