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
Showing posts with label running community. Show all posts
Showing posts with label running community. Show all posts
Monday, September 28, 2009
Monday, July 13, 2009
Running Events and Races
There are many running events, and unfortunately, most are on Sunday mornings. The good thing is that most races start early, and there's a good chance that we can still make it for the 11 am service if we don't hang around to chit chat after the race.
Here are some races that you may wish to consider:
Singapore Bay Run (Aug 16, 2009): 21 km, 10 km and 6 km.
Many of us will be taking part in this event, purportedly the biggest running event of the year (coz many army boys are forced to participate!).
Yellow Ribbon Prison Run (Sep 6, 2009): 10 km and 5 km.
Running through Changi Prison. That's cool. Given PMC's commitment to the prison ministry and our fund raising effort earlier this year, we should support this run!
GE women run (Nov 1, 2009): 10 km and 5 km.
For ladies only, although every year, some guys will gate crash.
Standard Chartered Singapore Marathon (Dec 6, 2009): 42 km, 21 km, 10 km.
This is Singapore's premier marathon event. Some friends have indicated that you are keen to do the full 42 km and targetting the SCSM. Not cheap, but register early to get good discounts.
It should be noted that there's nothing wrong with recreational running without taking part in any races. However, experience tells me that there's nothing like signing up for a race to motivate oneself.
The analogy is this: It is one thing to practice soccer with friends, but another thing altogether to participate in a soccer tournament. Signing up for a race provides milestones to work toward. Before you know it, you'll be gunning for an ultramarathon! But that's another story for another time.
Here are some races that you may wish to consider:
Singapore Bay Run (Aug 16, 2009): 21 km, 10 km and 6 km.
Many of us will be taking part in this event, purportedly the biggest running event of the year (coz many army boys are forced to participate!).
Yellow Ribbon Prison Run (Sep 6, 2009): 10 km and 5 km.
Running through Changi Prison. That's cool. Given PMC's commitment to the prison ministry and our fund raising effort earlier this year, we should support this run!
GE women run (Nov 1, 2009): 10 km and 5 km.
For ladies only, although every year, some guys will gate crash.
Standard Chartered Singapore Marathon (Dec 6, 2009): 42 km, 21 km, 10 km.
This is Singapore's premier marathon event. Some friends have indicated that you are keen to do the full 42 km and targetting the SCSM. Not cheap, but register early to get good discounts.
It should be noted that there's nothing wrong with recreational running without taking part in any races. However, experience tells me that there's nothing like signing up for a race to motivate oneself.
The analogy is this: It is one thing to practice soccer with friends, but another thing altogether to participate in a soccer tournament. Signing up for a race provides milestones to work toward. Before you know it, you'll be gunning for an ultramarathon! But that's another story for another time.
Sunday, June 28, 2009
Top 4 Things to Avoid while Training
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.
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.
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.
Tuesday, May 12, 2009
PMC Runner Focus: Stephanie Sim
Running - one sport that is usually last on my mind. I would choose swimming or even gym classes over running as i dislike the heat.
Last Jun, I embarked on a fitness regime as I was getting really unhealthy. I attended gym classes and made it a point to run for about 50 minutes (in the gym as its air-conditioned). In the beginning, even before the first 10 minutes I would be out of breath and walking the rest of the distance. I pushed myself and kept at 2 runs per week lasting 50 minutes each. After 4 weeks, I was able to keep pace and run for a longer duration without stopping to walk. I continued with my bi-weekly runs and added another day, making my runs a tri-weekly affair. I started to look forward to the runs as it helped me de-stress from work. I would concentrated on making the distance and keeping pace.
I decided to push myself further and signed up for my first 10km run in Dec'08. Weeks before the run, I was running daily for about an hour as I was really worried I wouldn't be able to complete the 10km race. This resulted in a knee injury. I had to see a doctor and trainer and they taught me how to stretch to prevent some muscle tightness that was causing the pain to my knee. I had to stop some of my gym classes to prevent further damage to my knee. The stretches they taught helped. I was able to compete in the 10km run. I ran and walk throughout the whole 10km. It was a wonderful experience and i did feel a sense of accomplishment after i cross the finishing line. I am looking forward to the coming runs lined up - Passion Run and also Street Wise Run where we'll be running for a cause and supporting the PCOSIIP Education Fund. Do join us as we run as a community.
I'm looking forward to running with you all. God Bless!
Last Jun, I embarked on a fitness regime as I was getting really unhealthy. I attended gym classes and made it a point to run for about 50 minutes (in the gym as its air-conditioned). In the beginning, even before the first 10 minutes I would be out of breath and walking the rest of the distance. I pushed myself and kept at 2 runs per week lasting 50 minutes each. After 4 weeks, I was able to keep pace and run for a longer duration without stopping to walk. I continued with my bi-weekly runs and added another day, making my runs a tri-weekly affair. I started to look forward to the runs as it helped me de-stress from work. I would concentrated on making the distance and keeping pace.
I decided to push myself further and signed up for my first 10km run in Dec'08. Weeks before the run, I was running daily for about an hour as I was really worried I wouldn't be able to complete the 10km race. This resulted in a knee injury. I had to see a doctor and trainer and they taught me how to stretch to prevent some muscle tightness that was causing the pain to my knee. I had to stop some of my gym classes to prevent further damage to my knee. The stretches they taught helped. I was able to compete in the 10km run. I ran and walk throughout the whole 10km. It was a wonderful experience and i did feel a sense of accomplishment after i cross the finishing line. I am looking forward to the coming runs lined up - Passion Run and also Street Wise Run where we'll be running for a cause and supporting the PCOSIIP Education Fund. Do join us as we run as a community.
I'm looking forward to running with you all. God Bless!
Sunday, May 10, 2009
PMC Run: Vesak Day delight
The heavens opened in the early morning hours of May 9, with thunder, lightning and the full works. I wasn't sure if the run would proceed as planned, but the storm fizzled out before 7 am. And though we expected a poor turnout, there were 10 of us who gathered at the church car park.
I am not sure if you have done a run right after a heavy downpour. The air is clear and clean (no kidding), and there's just a freshness feel about it. On this morning, we were joined by Desmond, who is still in NS. The sky was overcast, and that provided an idea condition to run.
As we crossed the canal after Drive 3, we were delighted to see the gush of water (from the storm) gathering pace towards the river. Looked like a good spot for white water rafting.
We kept the same route, with a new twist. After emerging from the park along Drive 3, some headed back towards the park under the MRT tracks for an additional loop. That would be an additional 1.5 to 2 km.
We all agreed without a doubt that this was one of the most pleasant run we'd had.
I am not sure if you have done a run right after a heavy downpour. The air is clear and clean (no kidding), and there's just a freshness feel about it. On this morning, we were joined by Desmond, who is still in NS. The sky was overcast, and that provided an idea condition to run.
As we crossed the canal after Drive 3, we were delighted to see the gush of water (from the storm) gathering pace towards the river. Looked like a good spot for white water rafting.
We kept the same route, with a new twist. After emerging from the park along Drive 3, some headed back towards the park under the MRT tracks for an additional loop. That would be an additional 1.5 to 2 km.
We all agreed without a doubt that this was one of the most pleasant run we'd had.
Tuesday, May 5, 2009
PMC Angels run4COSI
The children of COSI have always held a special place in the hearts of many PMC youths, young adults and church members. Each COSI kid has a story to tell, and it is usually a sad and tragic story. We have seen them grown, from toddlers to teenagers. Through the years, we have journeyed with them, sharing their joys, achievements and concerns, supporting them with our prayers and showering them with our love.
For some of the older kids, the time of reckoning has come. Each child can only stay with the orphanage until the age of 18 (or grade 12). This is a growing source of anxiety for many.
The following video underscores their predicament.
PMC, together with Bedok Methodist Church and MMS, initiated the Post COSI Integration Program to prepare COSI graduates for reentry into their community of origin and society outside of COSI.
The main objective for the PCOSIIP is to empower every COSI graduate to become useful citizen in the Kingdom of God as well as in the Kingdom of Cambodia. A key element in PCOSIIP is to sponsor COSI youths through tertiary education under the PCOSIIP Education Fund. Two youths were admitted into a Phnom Penh university last year. Over the course of the next two years, an estimated 12 youths would be graduating from high school grade 12.
With the burgeoning number of COSI youths scheduled to graduate from COSI over the coming years, it is imperative that coordinated effort be directed toward raising funds for PCOSIIP Education Fund. Over the past years, the COSI Angel’s Program in PMC has raised substantial money to finance the trips undertaken by our youth teams to COSI.
This year, the COSI young adults team in conjunction with YMPACT youths and the PMC running community are launching the Angels run4COSI program. The Angels run4COSI will raise funds via outright donations and runner pledges. Every cent raised will be channeled towards the PCOSIIP Education Fund.
Yes, participants in the Angels run4COSI will be undertaking a run!
The designated event is the Streetwise Run scheduled for July 5, 2009 (Sunday). The non-competitive category open to the public is the 4 km run, with an estimated 3:30 pm flag off. Registration fee is by way of a donation (minimum of $10).
We would like you to join us in securing the future for the COSI kids by either making a donation (cheque made payable to "Pentecost Methodist Church", and noting "Angels run4COSI" at the back of the cheque) and/or participating as an Angel in the Streetwise Run. Each Angel undertakes a pledge to raise a minimum of $200 for the PCOSIIP education fund.
For more information, please contact Hongyee or Rachel.
For some of the older kids, the time of reckoning has come. Each child can only stay with the orphanage until the age of 18 (or grade 12). This is a growing source of anxiety for many.
The following video underscores their predicament.
PMC, together with Bedok Methodist Church and MMS, initiated the Post COSI Integration Program to prepare COSI graduates for reentry into their community of origin and society outside of COSI.
The main objective for the PCOSIIP is to empower every COSI graduate to become useful citizen in the Kingdom of God as well as in the Kingdom of Cambodia. A key element in PCOSIIP is to sponsor COSI youths through tertiary education under the PCOSIIP Education Fund. Two youths were admitted into a Phnom Penh university last year. Over the course of the next two years, an estimated 12 youths would be graduating from high school grade 12.
With the burgeoning number of COSI youths scheduled to graduate from COSI over the coming years, it is imperative that coordinated effort be directed toward raising funds for PCOSIIP Education Fund. Over the past years, the COSI Angel’s Program in PMC has raised substantial money to finance the trips undertaken by our youth teams to COSI.
This year, the COSI young adults team in conjunction with YMPACT youths and the PMC running community are launching the Angels run4COSI program. The Angels run4COSI will raise funds via outright donations and runner pledges. Every cent raised will be channeled towards the PCOSIIP Education Fund.
Yes, participants in the Angels run4COSI will be undertaking a run!
The designated event is the Streetwise Run scheduled for July 5, 2009 (Sunday). The non-competitive category open to the public is the 4 km run, with an estimated 3:30 pm flag off. Registration fee is by way of a donation (minimum of $10).
We would like you to join us in securing the future for the COSI kids by either making a donation (cheque made payable to "Pentecost Methodist Church", and noting "Angels run4COSI" at the back of the cheque) and/or participating as an Angel in the Streetwise Run. Each Angel undertakes a pledge to raise a minimum of $200 for the PCOSIIP education fund.
For more information, please contact Hongyee or Rachel.
Tuesday, April 28, 2009
10 Best Reasons To Run
An interesting article from Runner's World.
Looking for that little extra motivation to don your running kit and head out the front door for a run later today? Here are 10 great reasons for you not to skip the run, no matter how hectic the day has been and how much that couch, television and beer are calling your name!
1. Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.
2. Running is one of the cheapest forms of exercising. You only need a pair of running shoes and shorts and T-shirt to get started.
3. Running is easy to learn. Most people have run at some point in their life so there is no steep learning curve involved.
4. Running makes you feel good. Not only physically, but mentally as well.
5. Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind better. A lot of great ideas have been formulated on training runs.
6. Running is one of the most flexible methods of training around. Wherever you are in the world it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.
7. Running is good for your heart. It not only strengthens the heart but also reduces your resting heart-rate.
8. Running is accessible to all. As long as you are physically able, you can go for a run virtually anytime and anywhere. There are no barriers to running.
9. Running helps you to lose weight and tone muscles. The more you train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.
10. Running is for people of all ages. Old or young, everyone can benefit from running.
Looking for that little extra motivation to don your running kit and head out the front door for a run later today? Here are 10 great reasons for you not to skip the run, no matter how hectic the day has been and how much that couch, television and beer are calling your name!
1. Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.
2. Running is one of the cheapest forms of exercising. You only need a pair of running shoes and shorts and T-shirt to get started.
3. Running is easy to learn. Most people have run at some point in their life so there is no steep learning curve involved.
4. Running makes you feel good. Not only physically, but mentally as well.
5. Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind better. A lot of great ideas have been formulated on training runs.
6. Running is one of the most flexible methods of training around. Wherever you are in the world it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.
7. Running is good for your heart. It not only strengthens the heart but also reduces your resting heart-rate.
8. Running is accessible to all. As long as you are physically able, you can go for a run virtually anytime and anywhere. There are no barriers to running.
9. Running helps you to lose weight and tone muscles. The more you train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.
10. Running is for people of all ages. Old or young, everyone can benefit from running.
Monday, April 27, 2009
PMC Run : A hot humid morning
In spite of the hot and humid weather, a dozen runners gathered at the church foyer on April 25 for a 6 km run. A marked contrast with the run two weeks earlier, the temperature was in the high 20s even at 7:30 am.
Vivien, Kang Wei and Daniel joined us. After the opening prayer and brief devotion, the group set out, retracing the route we took the last time. A smaller group, comprising the younger and fitter runners, set off at a faster pace, led by Boon Pin. The rest of us were happy with a slower leisurely pace. A number turned back at the first bridge for a 3 km total, and the rest went on through Pasir Ris Park.
As veteran runners know, the trick to deal with hot weather is pacing and hydration. The pace was easy and relaxed. We took a toilet break along the way, and helped ourselves to some water.
It was a good thing that Pasir Ris Park provided good shade and we were grateful for that. Before long, we were all back in church and boy, the 100plus - courtesy of Boon Pin - never tasted so good!
But that was not the end. Much to our surprise and delight, Clarice came back - from her run! She arrived at the church after we set off, but bravely decided to do the run nonetheless! What great spirit and grit. Well done! :)
Vivien, Kang Wei and Daniel joined us. After the opening prayer and brief devotion, the group set out, retracing the route we took the last time. A smaller group, comprising the younger and fitter runners, set off at a faster pace, led by Boon Pin. The rest of us were happy with a slower leisurely pace. A number turned back at the first bridge for a 3 km total, and the rest went on through Pasir Ris Park.
As veteran runners know, the trick to deal with hot weather is pacing and hydration. The pace was easy and relaxed. We took a toilet break along the way, and helped ourselves to some water.
It was a good thing that Pasir Ris Park provided good shade and we were grateful for that. Before long, we were all back in church and boy, the 100plus - courtesy of Boon Pin - never tasted so good!
But that was not the end. Much to our surprise and delight, Clarice came back - from her run! She arrived at the church after we set off, but bravely decided to do the run nonetheless! What great spirit and grit. Well done! :)
Wednesday, April 22, 2009
Never too late to start: the story of Waldo McBurney
With a title like that, how can I resist picking up this book?
R Waldo McBurney was 102 years old when he published his book in 2004. A quick internet check showed that Waldo is still alive!
What's even more remarkable is that Waldo started distance running at the youthful age of 65. He set the world record at the World Masters in 1995 in triple jump, shot put and high jump, and in 1999, the world record in discus, 200m and 500m race walk. New records were set by Waldo in 2003 in shot put, 100m and 5000m.
This was Waldo's account of his participation in the master's mile at Fort Hayes State College track meet at the age of 75:
Two years ago, I went to a track meet of small colleges in the new coliseum at Hays, ready to suit up for a masters mile run. I knew I would be lapped three times by the young runners and I would be running three laps after the race was over. That would be too embarrassing, and besides that, the spectators would know the winners and would have no interest in the slowest runner to appear all evening. They would no doubt head for the door rather than wait around for my finish. Under these circumstances I decided to leave my running gear in the car and go to the balcony to enjoy the meet with Vernice, my wife and date. I met the other master milers, all new acquaintances.
This year, I decided to swallow my pride and run even at my slow pace. I would ask the others how I could best keep out of their way as they passed me. The building atmosphere was dry and warmer than my near zero practice trails had been through my winter runs. Running was hard, and my mouth got dry. After the others finished, the crowd made so much noise I couldn't hear Fred Irwin, my pace advisor, call out the time. Two younger runners joined me in my second solo lap out of respect, hope, sympathy, support or encouragement. Whatever the motive, I appreciated this fellowship. I wound up the run with a kick, which was accompanied by cheers from all over the place. I didn't know until afterwards, but the spectators had come to their feet. It was as if someone had revealed how to retain the fountain of youth under the generally accepted handicap of old age.
The reaction of the crowd was a surprise to me. I would prefer that this praise would be directed to the One who created us all in such a fearful and wonderful way.
...
I trust that this experience will be instrumental in helping people become aware of the marvelous potential of the human body and help motivate each one to care for it with all diligence and thankfulness.
The book is a first (living) person account of life in the early 20th century, where there's no running water, except from the well, bath once a week on Saturdays and laundry wash the next Monday, using the same bath water. A work week was 60 hours, 6 days a week. School was 2 miles walk/run each way, and that was after doing farm chores such as milking the cow, feeding the chicken, etc. That was before the days of the automobile, toothbrush, birth certificates and penincillin. Such perspective!
Waldo also shared his views on nutrition, exercise, and of course, his journey from jogging to running to race walking. Throughout the book, one may use adjectives such as phenomenal, great, and incredible. But as Waldo himself put it right in the introduction:
But these achievements are not the greatest things in life. The following quote helps my humility and discourages my pride:
"In strength of horse or speed of man
The Lord takes no delight;
But those that fear and trust His love
Are pleasing in His sight."
Ps 147:10,11
Read more.
Tuesday, April 21, 2009
PMC run session April 25, 2009
The PMC run sessions are currently scheduled every other Sat morning. If you have not been able to make it for the last two sessions for whatever reason, fret not. Just come and join us when you can.
Date: April 25 (Sat)
Venue: PMC church foyer
Time: 7:30 am
Route: We have a three distance options - 3 km, 5 km and 6 km. The route is similar to our last run, except that there will be an additional 1 km loop across the second bridge.
We'd also like to reassure all interested runners that there'll always be a shorter distance options for folks who are rather intimidated by distances such as 5 km. The 3 km route will be a U-turn at the first bridge.
Date: April 25 (Sat)
Venue: PMC church foyer
Time: 7:30 am
Route: We have a three distance options - 3 km, 5 km and 6 km. The route is similar to our last run, except that there will be an additional 1 km loop across the second bridge.
We'd also like to reassure all interested runners that there'll always be a shorter distance options for folks who are rather intimidated by distances such as 5 km. The 3 km route will be a U-turn at the first bridge.