Monday, May 31, 2010
Training Log
Today is a good day to start training. I have procrastinated for months and years. Anyway, I have just downloaded an Excel marathon worksheet from runner's world as a starting template to modify. A schedule or a training log is useful for me to help me see the improvement. I think my running has been fun but very haphazard - I just run whatever distances I like. With that mentality, it is a bit difficult to improve. Anyway, I think I got the fun part right. Running for me is enjoyable but a schedule will help in improving my running. I will modify the schedule for 4 times running a week. Downloading the schedule is the easy part. Modifying and keeping to the schedule will be the difficult part. Keep running.
Sunday, May 16, 2010
Favourite Runs in Singapore
As I am starting my running training again, here's a list of favourite running spots in Singapore currently. If there are other good places that you know of, let me know in your comments.
1. Southern Ridges Run
My favourite run in the city currently. It is a scenic run with 2 wooden bridges and a metal bridge. There are also enough slopes and steps to make the run difficult and interesting. The usual route I take is about 10km but can be easily extended to about 20km if you run through a section of the National University (NUS). I rate it high because I have a gym membership at Vivocity, near the start of the trail. If not, then the run will be downgraded because there are no easily accessible lockers and shower areas at the start of the trail.
2. Macritchie - Bukit Timah route
This route is not as convenient as the Southern Ridge but it is more difficult in terms of terrain. The route that I used to take goes through half of the Macritchie loop and detours to Bukit Timah mountain bike trail and the Dairy Farm loop. Then I will continue running via the mountain bike trail back to Macritchie visitor center. The complete loop is around 20km and likely the best training for mountain running around Singapore. It is a challenging run given my current state of conditioning. One problem is that the Bukit Timah area has many trails so it is easy to get lost around that area.
3. East Coast Park
The east coast park route goes along the south eastern coast of Singapore. It is a long route along a beautiful park with easily accessible shower and locker facilities. Good choice for times when I want a long and flat route. The distance can be very long as it extends all the way to Changi Village and beyond. The only downside is that the center of the park is very crowded during the weekends.
1. Southern Ridges Run
My favourite run in the city currently. It is a scenic run with 2 wooden bridges and a metal bridge. There are also enough slopes and steps to make the run difficult and interesting. The usual route I take is about 10km but can be easily extended to about 20km if you run through a section of the National University (NUS). I rate it high because I have a gym membership at Vivocity, near the start of the trail. If not, then the run will be downgraded because there are no easily accessible lockers and shower areas at the start of the trail.
2. Macritchie - Bukit Timah route
This route is not as convenient as the Southern Ridge but it is more difficult in terms of terrain. The route that I used to take goes through half of the Macritchie loop and detours to Bukit Timah mountain bike trail and the Dairy Farm loop. Then I will continue running via the mountain bike trail back to Macritchie visitor center. The complete loop is around 20km and likely the best training for mountain running around Singapore. It is a challenging run given my current state of conditioning. One problem is that the Bukit Timah area has many trails so it is easy to get lost around that area.
3. East Coast Park
The east coast park route goes along the south eastern coast of Singapore. It is a long route along a beautiful park with easily accessible shower and locker facilities. Good choice for times when I want a long and flat route. The distance can be very long as it extends all the way to Changi Village and beyond. The only downside is that the center of the park is very crowded during the weekends.
Friday, November 6, 2009
Sabah Climbathon 2009 - DNF
As expected, I did not manage to finish the race. I was slower than last year on the ascent and trained less than last year. Dismal results aside the Sabah Climbathon is still my favourite race as it offers beautiful scenery, mostly serious runners and very demanding route. It is hard from start to finish. Yes I have to do a little of the loser's dance to console myself for not finishing. Yes, the main reason for my dismal performance is not enough training. However after a little thought, I am unsure if I have the genes to finish the race under the men's timing of 4:30. VO2 Max can only be trained to a certain extent and it is not like I am in my 20s anymore. I might just have to face the fact that I will likely only complete the race when I turn veteran. Anyway, it is not like I am not going to try anyway.
I even tabulated my last year's progress versus this year. I am not going to embarrass myself by putting the results out but I was about 12 mins faster to the 6km mark. I did remember last year my legs were already shaking by the time I got to Laban Rata. This year I took it easy and I felt fine at Laban Rata. With my time, there was no way I was going to make the summit by 2:30 hours so I turned back before the cut off time. I crossed the line around 4 hours but I did not take the medal because I did not earn it.
After the race, I did jot down some pointers for myself next year. Within the time span of a year, my mind tends to forget how difficult the race is. So I had to give myself notes on what I need to do to complete this race. For example,
1."Don't race with the person going downhill, go at your own pace."
2."Practice uphill. Go up faster as I am not very good coming down."
3."I need to clock up to 2 hours up on stairs and then go do a fast 10k trail run as part of the training."
4."Go for a recce trip to Mt K at least one month before. Do a one day to Sayap Sayap and another trip to the summit."
etc.
The plan is always easier than the execution.
For this year's race, I am rather disappointed that no Malaysian lady got a podium finish. Our best bet was Danny Kuilin. She's 40+ and still the best Kinabalu women runner Malaysia has to offer. Unfortunately, no one is giving her a run for the money. Where's the young blood?
I even tabulated my last year's progress versus this year. I am not going to embarrass myself by putting the results out but I was about 12 mins faster to the 6km mark. I did remember last year my legs were already shaking by the time I got to Laban Rata. This year I took it easy and I felt fine at Laban Rata. With my time, there was no way I was going to make the summit by 2:30 hours so I turned back before the cut off time. I crossed the line around 4 hours but I did not take the medal because I did not earn it.
After the race, I did jot down some pointers for myself next year. Within the time span of a year, my mind tends to forget how difficult the race is. So I had to give myself notes on what I need to do to complete this race. For example,
1."Don't race with the person going downhill, go at your own pace."
2."Practice uphill. Go up faster as I am not very good coming down."
3."I need to clock up to 2 hours up on stairs and then go do a fast 10k trail run as part of the training."
4."Go for a recce trip to Mt K at least one month before. Do a one day to Sayap Sayap and another trip to the summit."
etc.
The plan is always easier than the execution.
For this year's race, I am rather disappointed that no Malaysian lady got a podium finish. Our best bet was Danny Kuilin. She's 40+ and still the best Kinabalu women runner Malaysia has to offer. Unfortunately, no one is giving her a run for the money. Where's the young blood?
Saturday, October 17, 2009
Kinabalu: Surrender
I know it is pathetic of me to say this but I have already mentally surrendered to not qualifying for the Kinabalu run coming up next week. The reason is because my training the last couple of months have been rather miserable. A 10km here, 25 minutes run on the treadmill or a lunch time run, hardly constitute as methodical training to knock off this race. I trained for the race harder last year and did not meet the timing. This year I tried to train but mainly skipped most of the training due to work, a lack of planning, laziness or some other valid excuses that came up when I had to run. So short of exposing myself to gamma-rays, I think it is quite reasonble for me to think that my results will be similar to last year.
I will treat it as a good holiday as I will be going with couple of friends that I enjoy spending time with. I went alone last year and enjoyed it even though I could not convinced anyone to join me. However, having some good company will be a pleasant change.
The good thing about having a more difficult running goal is that I do not have to think much about what to train for next year. There is always Kinabalu. I believe the allure of the race will be there even if I manage to meet the qualifying time. It is such a beautiful run and the people who show up are usually good runners. Good company plus good run.
P.S. Another benefit of training for this race is that even in my 'cannot make it' state, I am fitter (cardiovascular wise) than most of my friends.
I will treat it as a good holiday as I will be going with couple of friends that I enjoy spending time with. I went alone last year and enjoyed it even though I could not convinced anyone to join me. However, having some good company will be a pleasant change.
The good thing about having a more difficult running goal is that I do not have to think much about what to train for next year. There is always Kinabalu. I believe the allure of the race will be there even if I manage to meet the qualifying time. It is such a beautiful run and the people who show up are usually good runners. Good company plus good run.
P.S. Another benefit of training for this race is that even in my 'cannot make it' state, I am fitter (cardiovascular wise) than most of my friends.
Monday, August 24, 2009
Injured - knee
Being injured is no fun. I did not follow my own motto - "It's not worth getting injured in a training run." Fortunately, my knee is a lot better. Time to pick up slowly but I think Kinabalu will not be realistically attainable. But there's still 2 months...I will try to build up as best as I can.
Thursday, August 6, 2009
Why I run?
Although I have been finding it hard to get into the groove of running, I still think that I will be running for as long as I physically can. There might be other short term sports that interest me but running will still be a constant. That's my hope. I have been thinking about why I run. Or why I want to run. Here are some reasons I came up with on one of the bus trips.
----
Whenever some friends who seldom exercises, read an article about how a young and seemingly healthy individual dies at a sporting event like a marathon or something similar, they might point it out to me as an excuse for why they don't exercise. Whenever they do that, I feel obligated to tell them I don't run so that I can live longer. That has never been the primary reason why I run. So what is the primary reason for my running? I find that a little difficult to answer because the answer is a composite of many reasons.
I run because I like running. I run because it enables me to go to last minute hiking trips whenever an opportunity arises. I run because I like traveling and remaining mobile even when I retire. I run because I enjoy the company of other runners. I run because it makes me feel fitter. I run because I like the idea of going different places to participate in a race.
Having said that, I think marathon distance races and longer will only be for the next few years. Optimally, I would like to keep to the fitness level of being able to do a 21km run with little or no notice. Kinabalu (my favourite race around this region) fortunately still fits into that category.
----
Whenever some friends who seldom exercises, read an article about how a young and seemingly healthy individual dies at a sporting event like a marathon or something similar, they might point it out to me as an excuse for why they don't exercise. Whenever they do that, I feel obligated to tell them I don't run so that I can live longer. That has never been the primary reason why I run. So what is the primary reason for my running? I find that a little difficult to answer because the answer is a composite of many reasons.
I run because I like running. I run because it enables me to go to last minute hiking trips whenever an opportunity arises. I run because I like traveling and remaining mobile even when I retire. I run because I enjoy the company of other runners. I run because it makes me feel fitter. I run because I like the idea of going different places to participate in a race.
Having said that, I think marathon distance races and longer will only be for the next few years. Optimally, I would like to keep to the fitness level of being able to do a 21km run with little or no notice. Kinabalu (my favourite race around this region) fortunately still fits into that category.
Monday, July 6, 2009
Running Motivation
Getting back to the groove of running is harder than I thought. I have been trying to build my running base for the past 2 months and the result has been pretty miserable. I think I am still the type that needs quite a lot of motivation to run even though I like running. I am getting maybe around 25 km a week but I should be getting about 50km. Too many distractions - weight training a little, skating a little, hiking a little...it all adds up to quite a lot.
Anyway, I bought myself some running equipment - a new pair of running shoes (3 weeks back) and a small backpack. The idea is to run to work twice or three times a week. That would add about 14km to the usual 25km run. If possible, push it up a little gradually. But given my motivation lately, it might not happen until KK dawns on me. Fortunately, there are some short races coming up to keep me on track.
Anyway, I bought myself some running equipment - a new pair of running shoes (3 weeks back) and a small backpack. The idea is to run to work twice or three times a week. That would add about 14km to the usual 25km run. If possible, push it up a little gradually. But given my motivation lately, it might not happen until KK dawns on me. Fortunately, there are some short races coming up to keep me on track.
Subscribe to:
Posts (Atom)