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.
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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.
Thursday, August 6, 2009
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.
Friday, May 1, 2009
Running Base - hurt
Run Ning has once again been rough with me. After a short break from long distance running, I have been trying to build a running base again. This week was not a very good week. My initial goal was for the next 2 months for me to build a running base of about 40-50km per week. Get the legs conditioned once again to the pounding of the pavement. However, I did a 10km run last evening and now my right calve muscle is slightly pulled. I am walking with a limp now. This is not a good start. Fortunately, I think this limp will go away in a few days. Just in time to put in some mileage next week.
Tuesday, April 21, 2009
Kinabalu Climbathon Round 2 - Preparation
Okay, I signed up for the Kinabalu Climbathon again this year. As with last year, the goal is to finish within the stipulated time of 4 hours 30 minutes. Last year, before the race I was in the fittest state that I have ever been but still did not manage to complete the run in time. This year I should be wiser from the failure however I have brought back some fear for the toughness of the race. I tried looking for mountain running plan for Kinabalu but it is dificult to find specific information for a Kinabalu run as the race is not that popular. Anyway, let me give a short review of what I have learned and see if this year I can train better.
1. The steps on Kinabalu are high and steep. Training on a threadmill is good but the feel is rather different. I remember my quads starting to cramp before the 6km mark (the race is 21km). My training should have a lot of double steps to simulate the larger steps on the mountain. The best training will still be actual steep trails but steps will have to do for convenience sake in Singapore.
2. Last year, the furthest I went was 21km for training. This was not enough for Kinabalu. I think I should be training to run 30km comfortably as an equivalent flat distance training.
3. If I am doing threadmill, I should set it at 15 degrees incline from the start. 15 degrees is the maximum incline on the running machine in my gym.The last two months long run should be mainly on hilly terrain or on this treadmill setting.
4. Intervals and tempo runs are a necessity. I will aim to push myself hard during the intervals. For the tempo runs, I should time myself and push myself to improve the timing.
5. One good way to track my progress might be to count my vertical meters per month. I overheard good mountain runners were doing nearly 30000 meters per month. I should look at my runs from that perspective as well.
With those few points in mind, I should start writing out my training plan for myself soon. Without a proper plan, I know I'll just wait around till race time and realize that I am not prepared for the race.
1. The steps on Kinabalu are high and steep. Training on a threadmill is good but the feel is rather different. I remember my quads starting to cramp before the 6km mark (the race is 21km). My training should have a lot of double steps to simulate the larger steps on the mountain. The best training will still be actual steep trails but steps will have to do for convenience sake in Singapore.
2. Last year, the furthest I went was 21km for training. This was not enough for Kinabalu. I think I should be training to run 30km comfortably as an equivalent flat distance training.
3. If I am doing threadmill, I should set it at 15 degrees incline from the start. 15 degrees is the maximum incline on the running machine in my gym.The last two months long run should be mainly on hilly terrain or on this treadmill setting.
4. Intervals and tempo runs are a necessity. I will aim to push myself hard during the intervals. For the tempo runs, I should time myself and push myself to improve the timing.
5. One good way to track my progress might be to count my vertical meters per month. I overheard good mountain runners were doing nearly 30000 meters per month. I should look at my runs from that perspective as well.
With those few points in mind, I should start writing out my training plan for myself soon. Without a proper plan, I know I'll just wait around till race time and realize that I am not prepared for the race.
Thursday, February 26, 2009
Groin pull
Argh, trying to gain weight and running is like trying to go in two different directions at once. I have been trying to eat more and still I am at the same weight as when I started the weight training program.
Moreover, tonight I ran a 7km tempo run (80% exertion) and then went to the gym to do some weights. And...I think I pulled my groin muscle. I hope it heals in a few days as it is only a minor pull. I was lazy to take the big weights off the bar as I was alternating with a huge guy that was doing about 100+ kg squats and umpteen sets. So I left the two 20kg weights on the bar and it was a 5kg jump from my previous workout. Probably too heavy, too soon. Yeah, pride was involved. But I didn't want to be carrying little 1.25kg increments on the squat bar when the guy behind me was adding 20kgs like they were weightless.
Anyway with running, I am doing 20 minutes - 1 minute hard, 1 minute easy on Tuesdays and on Thursday will be a hard 7km tempo run - consistent 70-80% exertion. No long runs on the weekends for this weekend. Even if someone wants to run with me, I will likely only run about 10k. Unless there is a free meal involve. But then with the groin pull, I might not do it even with a free meal.
Moreover, tonight I ran a 7km tempo run (80% exertion) and then went to the gym to do some weights. And...I think I pulled my groin muscle. I hope it heals in a few days as it is only a minor pull. I was lazy to take the big weights off the bar as I was alternating with a huge guy that was doing about 100+ kg squats and umpteen sets. So I left the two 20kg weights on the bar and it was a 5kg jump from my previous workout. Probably too heavy, too soon. Yeah, pride was involved. But I didn't want to be carrying little 1.25kg increments on the squat bar when the guy behind me was adding 20kgs like they were weightless.
Anyway with running, I am doing 20 minutes - 1 minute hard, 1 minute easy on Tuesdays and on Thursday will be a hard 7km tempo run - consistent 70-80% exertion. No long runs on the weekends for this weekend. Even if someone wants to run with me, I will likely only run about 10k. Unless there is a free meal involve. But then with the groin pull, I might not do it even with a free meal.
Saturday, February 14, 2009
Speed Training
Initially I wanted to start my training only in March but it has been brought forward a couple weeks. My boss just asked a few of us to participate in a company organised 7km run. It seems like he wants to try to win the team event of the fastest 6 finishers. I guess I need to start training for some speed as the race is end March. The chosen runners have decided that all we need to do is to beat the boss in the race so that we wouldn't be blamed for losing the race. I guess it is down to doing intervals for the next few weeks.
Friday, January 23, 2009
A Little Break for Strength
I am having a break from any serious training after my last marathon. Not that I am giving up running but I felt like after all the running, my legs have become muscular but my upper body has shrunk. So for the next 2-3 months, I will do some beginner's strength training program to build up a little upper body. Also, the strength training is a little for vanity's sake. I think I will look better if I had nicer pecs and better defined abs. So I trawled the web for a beginner's program and I downloaded the plan from http://www.stronglifts.com/.
I just started 2 weeks ago and will take a break next week for Chinese New Year, so I cannot let you know the effectiveness of the program for me. What I did find out is that I have very weak shoulders and upper back muscles. Currently, I can only do 3 pull ups but hopefully in a few months time I can do a decent set of pull ups. Prince of Persia and Kratos (from the God of War) has always been an inspiration. They can do pull ups forever but they are only computer game characters. Fortunately, there are still enough running friends around to keep me running the occasional 10km.
I just started 2 weeks ago and will take a break next week for Chinese New Year, so I cannot let you know the effectiveness of the program for me. What I did find out is that I have very weak shoulders and upper back muscles. Currently, I can only do 3 pull ups but hopefully in a few months time I can do a decent set of pull ups. Prince of Persia and Kratos (from the God of War) has always been an inspiration. They can do pull ups forever but they are only computer game characters. Fortunately, there are still enough running friends around to keep me running the occasional 10km.
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