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Fitness The Runners Thread V4, Everything about running...

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ultr4lite
post Mar 15 2012, 09:13 AM

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Reporting in!
Today too itch too run even yesterday doing interval drool.gif
ultr4lite
post Mar 17 2012, 09:48 PM

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Friends,
Need advice: Am currently trained mostly for 5K each session at 7:30 pace since Jan-Feb 2012 on road, then going 7:03 on March, and adding some dreadmill for 7:03 (8.5kph) but with incline on 1.0, once a week doing hill training with interval incline (symbolized as %), ie:
Repetition of 400m at %1.0, %3.0, %1.0, %4.0, %1.0, %5.0 (total of 2.4K), repeat another 1 set, and last 200m going sprint at 6min pace or whatever pace seem applicable.

Aiming for 100K per month (Jan and Feb success rclxms.gif), but hoping positive output, and not injuring myself. Should I go 6:40 for April or stay with 7:03 and trying it on May? I feel i can handle 6:45-6:55 range this week. Was hoping to add up some speed and endurance for 5K, but it's a bonus if can do that for 10K.
ultr4lite
post Mar 18 2012, 04:01 PM

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QUOTE(ssyycc @ Mar 18 2012, 12:56 AM)
try to achieve good form and cadence before you aiming for good timing. and get enough time for you leg to recover between run. and have fun man, it's boring just to race against time.
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Thanks man. In the midst of disciplining my arm swing. Yet leg to foot swing ain't that good. Tried to follow POSE but its hard adapt in slow pace.

ultr4lite
post Mar 20 2012, 09:50 AM

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QUOTE(ssyycc @ Mar 18 2012, 04:48 PM)
try very short stride and fast cadence , you don need to lift your heel as high as suggested by Pose, it will be lifted naturally when you run faster.  when trying to sync your arm and leg, focus on your core (spine) and the slightly twist of your spine will spreading the force to your arm and lower body. just remember your body move together as one unit, you do not need to exert any force to push or pull. all this literature is available on those books and articles and it does help me to run faster.
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1. counted the cadence 4 times in the middle of run, 174, 174, 182, 182. all in slightly faster than current pace, but still comfortable.
2. when you said heel lift, was knee lift similar? or did u mean lift heel towards butt? sweat.gif I'm not lifting both knee n heel high, more down to earth smile.gif
3. I have issue on arm-leg sync: I'll be running faster (feel like in good form), but will burnt out faster. sweat.gif
4. not sure on "slightly twist of your spine will spreading the force to your arm and lower body", may you elaborate more?
QUOTE(Sky.Live @ Mar 18 2012, 05:35 PM)
I learned from SCKLM clinic, try to time based aim for a start, distance base will be very stressful especially when you are just starting, 5km is a lot for people who never run in their life, try something like 30 minutes aim, run 15 minutes into a road, then make a u-turn after that.
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Thanks, will try later on timely basis. With 8-5 job, and a family with small son, I'm not sure if I'm able to run frequently. To have 30mins weekdays run is a bless smile.gif
ultr4lite
post Mar 30 2012, 04:43 PM

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one with KSO wannabe sole, the other one with Bikila wannabe sole. IMHO seems a good price, only if the build/durability is good.
ultr4lite
post Apr 3 2012, 10:30 PM

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QUOTE(266K @ Apr 2 2012, 06:08 PM)
What if one hv access to threadmill, running barefoot over there then slowly  make transition from there but for how long. Running barefoot sure don't use heel strike.

I don't wan to buy any shoe yet, plan to continue using normal shoe.
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don u feel the heat from treadmill? u'll blistered urself faster in this way, in my personal experience.
QUOTE(jasonjoeyjoey @ Apr 2 2012, 11:17 PM)
http://www.jackcow.com%2Fteam.php%3Furl%3D...port%26r%3D7079

is this one worth the price and is it only for iphone..any comment?
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any direct link? cant get anyway clicking on that except to share on fb
QUOTE(norizan @ Apr 3 2012, 12:23 AM)
learn how to run properly 1st... some ppl may thinking running is easy.....if you serious about running then alot thing need to learn tongue.gif
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+1 smile.gif

ultr4lite
post Apr 14 2012, 07:32 AM

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morning runners.
hv some Q. af far as i remember, first time having these issue since starting jog/run in 2008. last nite doing 20K (2nd 20K since ENRM 2011's HM - yes lasssst year), from 8pm-1030pm. all is ok n intact. but i cant sleep until 3am, even guling2 one. then sleep for a mere 2:30hr then cant sleep until now. u know la when lack of sleep, body, mind not that sharp n good rclxub.gif now looking at outside saw weather so good, a bit mendung. feel itchy to run, but restrain n remind myself to rest first tongue.gif
ultr4lite
post Apr 18 2012, 11:00 PM

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leng86, not sure about KL, but Putrajaya do have bunch of bikers at night.

Registered my VFM RJM2012 despite of hefty charge, somehow i feel i can go FM after doing HM last week - krazy kot.

Now I need some gear to power me up (:
ultr4lite
post Apr 24 2012, 11:05 PM

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QUOTE(detectivedonuts @ Apr 24 2012, 10:02 PM)
damn dude, spydiron!!!! (did i spell that correctly) awesome!!!
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its spyridon... but who cares. heck yeah damn its spyridon!!! drool.gif

ultr4lite
post Apr 25 2012, 08:34 AM

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know u already know what's ur mom wishlist for upcoming Mother's Day. rclxms.gif
ultr4lite
post Apr 25 2012, 08:50 AM

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QUOTE(syabilng @ Apr 25 2012, 08:38 AM)
God I hate being chased by dogs when running alone!!! mad.gif
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me too. read on internet there is anti-dog wisel. dunno where to find. BTW at least u got some speedwork there. jk tongue.gif
ultr4lite
post Apr 25 2012, 09:00 AM

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kelvin revealing his another secret training: dog-chased training brows.gif
ultr4lite
post Apr 25 2012, 07:44 PM

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QUOTE(blhc @ Apr 25 2012, 06:06 PM)
jog in tpm, safe (got police doing rounds), plenty place to park, nice long terrain, ulta mini jungle atmosphere (certain stretches), got monkey, squirrel, wild boar
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if saw wild boar, not only me; police n bad guys oso run lorr hehehe

ultr4lite
post Apr 26 2012, 12:41 PM

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+1 tenno.

my training for this year is mostly base training, with some speed and hill here n there.
for <6K, I'm doing empty run, either at morning or evening.
for >6K <12K, I take a cup of nescafe and a spoon of peanut butter. eat as normal malaysian.
>12K <21K seldom do n still under experiment. homemade hydration, ORS, coklat, coki2, n yes some snickers/cloud9.

for me right now is either to train under stress or to train under optimum state, which revert back to how i planned my meal/snack.


talking about meals, now i feel hungry!!! tongue.gif
ultr4lite
post Apr 26 2012, 03:26 PM

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QUOTE(ayanozomireon @ Apr 26 2012, 12:50 PM)
dear all,
would like to find out from you, will we able to put packs of powergel into our hand carry luggage on board a plane?
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different airport have different rules. check with their website. singapore i dont have any issue currently, bring power gel (but only 2) handcarried.
QUOTE(RedShirt @ Apr 26 2012, 01:13 PM)
Unless some other psychological motivation comes along like a hot girl running on the treadmill next to you and you don't want to lose to her. By that, I know my body can still take it but just that it is difficult, and even more difficult to pull this off regularly.
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u have qualified for LYNR minimum requirement....after passion for run tongue.gif
QUOTE(90Boyz @ Apr 26 2012, 02:12 PM)
Anyone here already register RJM ? brows.gif
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me smile.gif

ultr4lite
post Apr 26 2012, 04:36 PM

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QUOTE(90Boyz @ Apr 26 2012, 03:48 PM)
Gooding choice .. why not KOTR ? laugh.gif
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no KOTR for me (was thinking rather than KOTR, better do long run at Putrajaya -or somewhere). it just coincidentally RJM and KOTR on the same date. joining RJM was an impluse registration after done 20K last 2 weeks. but the reports from from past RJM do contribute some point in decision making smile.gif
QUOTE(Zippee @ Apr 26 2012, 04:09 PM)
Hey noob here...just started running this year! smile.gif
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welkam. n have a good run yo.

ultr4lite
post Apr 26 2012, 08:12 PM

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QUOTE(90Boyz @ Apr 26 2012, 07:02 PM)
This weekend will dropping by penang cari makan makan ..  brows.gif  brows.gif
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me going there next week, purposely for eating only biggrin.gif

ultr4lite
post Apr 27 2012, 11:58 AM

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QUOTE(fastreader @ Apr 27 2012, 11:42 AM)
i tink there's a prize for the best snap too rite?..if not mistaken...shud get some DSLR fag to join to keep fit... tongue.gif
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QUOTE(90Boyz @ Apr 27 2012, 11:45 AM)
But do beware also the unpredicted weather ..  nod.gif
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will bring my sony point-shoot camera, she can handle rain and water easily smile.gif

ultr4lite
post Apr 27 2012, 12:54 PM

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QUOTE(90Boyz @ Apr 27 2012, 12:09 PM)
That's cool ... i plan to get a cam too .. hope its light weight and water proof ..
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its sony tx10 smile.gif olympus got similar model also, panasonic not sure.
ultr4lite
post May 8 2012, 01:03 PM

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QUOTE(seng12345 @ May 7 2012, 10:46 PM)
I juz normal runners la..,as others said some1 even daring than me..
I juz train hill and speed interval training..,weekend will do some LSD..o ya recently I tried run to work..
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nice plan there. me was using same plan (weekdays hill and speedwork, weekend LSD), but only manage to stick for merely two weeks. too much outstation... sad.gif
QUOTE(fsjaya @ May 8 2012, 09:20 AM)
hi there, anyone can comment on this site 8fitness.com, selling all sorts of VFF at rm260, fake or genuine? looking at VFF for short distance training. thanks.
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they said on their fb page it 's ori but rejected.
QUOTE(alienfighter @ May 8 2012, 11:43 AM)
where to find ultimate direction hydration belt/pack in KL?
with variety of choices?

or shop that sell variety of hydration belt?..

Athlete Circles? Running Labs? 2XU garden?
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quicksport...? they sell it on last Brooks HM. sorry not remember the exact name.


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