Changing things around

Sometimes you gotta change things around to get gains... able to do two 6kms runs two days apart with ease with change in training techniques- how ? Aquarobics for faster recovery! Now am interspersing treading water and other exercises I used to do during waterpolo training days on off running-days...seems easier to run nowdays than to tread water !

Seems like a lifetime ago that it  was easier to swim than to run ...

Stepping up

Its now week three and its time to step up the mileage. Took an easy 10K and completed it in 1.3 hours. Not bad considering the fact that I have not run for more than 5K for almost a year.

Good thing that I was able to keep a steady pace with ease-now to focus more on speedwork for the next few weeks as the MD footy tournament will take place at the end of the month.

Will concentrate on 10K for the time being and alternate it with speedwork. Let"s see what happens :-)

Its been raining all week

Yup that means there was no roadwork either. Hit the stairs all of last week :-)

No gym either due to the shoulder injury.

Took a lazy 6.5km this morning - took 50 mins to cover it. Long way back from where I was two years but am sticking to the plan as I want to keep 2011 injury free!

Gonna do a bit of hiking tomorrow to break the monotony - its been boring climbing stairs for 7 days.

Lets see what happens on Friday-the day where I step it up to 8km. Am targeting just over 70 mins ( hopefully )

Back to normal

Back to the normal 5K. Took it easy 35 mins at a jogging pace. if I can maintain this over 42Km , I can do the marathon in 4.9 hours. not bad considering that I last ran in on almost 20years ago.

Well this week its at 8km run, and its going to be interesting to see how the body copes with a 60% increase in mileage. Hope the timing to 6m/km with a little pick up. Need to do some speedwork :-)

Walk, walk ...

Today's the day set for walking, and walk I did. Helped unkink the legs - kinda like this program , its easy to follow, and I hope to avoid injury, after having been injured for most of last year - as a result of which I missed out on quite a few races.

Started looking at shoes too : My shoes are a little on the heavy side -12oz, nice plush ride, but I think if I can shave a few ounces , it might bode well on the long run. 

Heard a lot about the Reebok ZigTech running shoes but do not know anyone who owns them. Would like to hear some feedback though- although I would really like to get a pair of AVIA 5020s ( not available in Malaysia )...*sigh* http://www.buzzillions.com/reviews/men-avia-a5020m-reviews

For the uninitiated, AVIA is endorsed by the Podiatric Physicians of America. 
They pioneered a very basic but still groundbreaking technology known as the ‘cantilever heel.’
What this technology does is that it flares out on impact and directs impact forces horizontally instead or vertically - in other words it; disperses the impact instead of transmitting it directly upwards to the foot thus preventing injuries.

Simple effective explanation. Most of the new technologies have yet to be peer reviewed - some food for thought.

Training day

Due to scheduling conflicts had to bring the 5km scheduled for this Sunday to today. Took an easy jog and completed the hilly circuit in 35mins. Not bad, considering I was taking it very easy. Tomorrow will be an easy walk, and Saturday will be hiking to Lolo. Not bad-everything is on schedule.

 Haven't heard from Chano if he has registered for the Energizer Run though ...

Another day another km ...

Did the 30 min run yesterday- not bad, took it easy; covered about 4km+. No ill effects today ( being a rest day). Heard from Sean that Chano is starting to watch the food intake and has stated training. Well done Chano !

On the downside, Sean and Ms Wong will not be taking part in this journey :-(

As luck would have it, managed to get Mr.Toolz, an old friend to join in the festivities. Mr Toolz- he da man - 10 races last year including a Triathlon! Welcome Mr Toolz!

And finally got around to registering for the Energizer Night Run.

People ... we have liftoff !

Day one...

This blog is created at Chano's request...your wish is my command, sir!

And it all came about from the hike to Lolo last week. I was talking about going for one last marathon ( the last one I ran in was a long, long time ago and with injuries etc over the years so I gave it up and only ran short races thereafter). But Chano is a bit of  a firestarter, asked me how many events I intended to run in this year, so I said three, starting with the Energizer on April 17th.Then Sean and Ms Wong got dragged into it, and here we are ...

Started googling up some programs to run easy ( my motto)  and found this : Run Injury Free with Jeff Galloway

http://www.jeffgalloway.com/about_jeff/index.html

Quite like it. It's quite similar to the program I first used when I started running marathons, and It slowly peaks you for the big event. Not only that the training schedule suits all of us. A 10k first (Energizer Run ), three months later a half marathon and end the year with the Big Event.

I have never been one of those who is flat out after a race, I run easy and just look to qualify comfortably. I know I am not fast enough to be a top finisher, so why get injured ?

I really do not care if every man ( or woman ) and their dogs , cats whatever finish in front of me so long I don't get injured and hopefully qualify. Its all about the fun, companionship and all the good stuff that comes when you run with friends.

On the race events ... am rather keen on doing the Laguna Phuket  for the Half Marathon (June 12th 2011) http://www.phuketmarathon.com/ and Singapore Standard Chartered ( December 4th 2011) http://www.singapore180.com/events/singapore-marathonfor the Full Marathon - we'll see...