Means I train according to 21K plans, i.e. 25K-30K LSD, less speedwork, more intervals etc. And picking half marathons to enter instead of 10Ks or Full marathons =)

oic...pro there

any advise on half marathon ?

Anyone knows how long it take to elevated our leg after a long run ? 1min, 3 mins ,5 mins ?

not as pro as yewkhuay =D. And everyone ran slow once and shorter distance once ago, so you'll eventually be where you want to be. =)

what kinda advice you want?lol...I'll of course help/suggest/share info if I'm able to =)

don't really get your question..

This post has been edited by ncbf: Oct 16 2012, 06:50 PM

well more or less is to gain more stamina ..
any workout can recommend ?

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Added on October 16, 2012, 6:52 pm i guess what he means is the R.I.C.E that Elevation thingy ...

This post has been edited by 90Boyz: Oct 16 2012, 06:52 PM

Hi, anybody here running in this Sunday Enviro's Run and World Diabetes Day Run? I am quite nervous with PaceSetters 30KM as it will be my first 30KM run, previously I did PJ Half Marathon 21KM in 2.30 hours. Run and walk also wear me out. How many participants for this years PaceSetters?

For stamina, running cannot be taken off the equation, especially LSD. Other than that, strength training plays a vital role too, lunges with weights, squats with weigths, etc. If you play badminton, you can use that as a gauge of how is your stamina improving, by how fast you wear off due to breathlessness playing singles

Firstly, prepare your mindset, whether you're running a race for competitive purpose (then who are you competing against? yourself or others), or fun, or as training - LSD? Different purpose will have different mindset for you to be more prepared for the run in terms of physiology, as quoted by "SheeKenSays" on previous page, "MIND OVER BODY!! THE BODY MUST OBEY THE MIND!!" Which in turn will also determine what kind of speed you'll be expecting to run. Then only you worry about the physiology part.

You can also try this: From the Complete Guide to Running 2010 (RunnersWorld): 1mile run interval (tempo speed) with 1min walk, and the book claim that a runner can run a 4:30 to 3:30 marathon just following this method (Galloway Marathon Method).

Personally, I enjoy and like to run and it is part of my exercise besides other sports and moderate workout. I run with myself and not competitive runner. Also enjoy watching people run and observe their movement and behaviour when struggling, haha. Moreover, the beautiful scenery and all get together and run for a good cause is that motivates me to take part every month.

then it wouldn't be a problem for you to finish it. You're have a little fear of it coz you've never attempted that kinda distance before right? Why not think like this of the distance: a few more KM = a few more steps and more time to enjoy the sceneries and people around, and run more = doing more for the environment! That's just a suggestion, but you get my point, it all starts with the mind, for me at least =p

Thank you for the encouragement and advise! By the way are you running too? I heard from PaceSetters Club it is limited to 850 runners only?

nope not running, challenger medals interest me more than finishing medals now, haha, and I've only 2 =.=...Yeap entries are limited to 1st 1000 according to pacesetters's website.

Challenger medals? Went and check already. Seems like it is full house this year. Haha hopefully I don't finish lastly. Otherwise very 'paiseh'

Normally is always full house 1, haha...it's a well organized run.

Challenger medals means medals given out to limited number of finishers, like top 50, top 100, so on. i.e. Nike Run Top 100 Finishers etc

Oh, regarding Nike We Run KL 10K. You must be the top 100 Finisher ya. I have checked my rank is #233. How many runners in total for the event?

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Added on October 16, 2012, 6:52 pm
i guess what he means is the R.I.C.E that Elevation thingy ...

[/quote]
Ya ya ya.

Lifting the leg up after long run for recovery purpose , need to do it for how long ?

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Added on October 16, 2012, 9:44 pmRank 233 is only one category. They have few categories sharing these 100pcs of medals. Somebody complain that this is very unfair to ladies.

This post has been edited by Run jz Fun: Oct 16 2012, 09:44 PM

i am interested in joining pacestters n pbim but registrasion full..any1 cnt make it pls pm me for let go the bibs...thanks

why my abdomen cramp after 4km of running??

i tink that 'cramp' is called side stitch. u can read further on page 1 of this thread.

yewkhuay...yeah he pro, cant even smell his smoke

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Added on October 17, 2012, 8:41 amthis i will try...hope can from 4:01 to 3:01 lol

This post has been edited by dude1218: Oct 17 2012, 08:41 AM

This one need to dream big