Buying KOTR 10KM or 16.8KM. PM me!

In a way, yes. But it needs to be done correctly. Altitude training increases red blood cells in Ur body, so Ur body's ability to transport oxygen is greatly improved.

Heavy haze, cannot go for a run : - (

wear mask, same situation with high altitude training...
more information

cis! tekono den.

btw nike we run sg has been announced

Haremmm sungguh !!!!

There are few rules for training as told
1. Enough rest
2. Warm up
3. Start slow & gradually increase speed to your pace
4. Water
5. No Injure-your body will tell you. Just listen to them
6. No empty stomach

Do not always push to the limit and there is always have another day.Whatever is enough is enough.Keep for tomorrow for better day.Gradually, you'll see results without inviting injuries.A quality training quotes.

I do a 15 min warm up. Just jog at a very slow pace. Since I jog in the night all the time, 15 min warm up is good enough for me.

Maybe I should increase the warm up time when I jog in the morning. Water? I jog for one hour only so usually I just gulp down 1 big cup before heading out. No water from there on.

What do you recommend? Should I just continue jogging for 5km or should I add some HIIT into it? Cause 2 months from now there's a marathon which I plan to go if all is well.

, no choice, guess more time to do core training (which is the part I am very lazy on)

I have another question here for kiara park runners...

roughly whats the distance for 1 round at kiara park? i dun have a GPS watch nor a footpod to calculate the distance...

IMHO, if want to finish FM/HM, train on distance, not speed. & add strength workout for each leg.
if want to finish faster, add some speedwork, n hill to ur routine. btw try to add dynamic stretch after warmup.

I used to able to complete FM in 6 hours

But recently since 2011 until now 2012 only able to do it 7 hours.

I have done more than 20 FM & 40 HM.

My next one is river jungle -42km . Sifu. Any advice to improve this ?

I am early 40s



This post has been edited by tikaram: Aug 3 2012, 09:01 AM

suppose u are sifu...20FM n 40Hm, so rich with experience

Yeah. 20FM 40 HM....is really an impresssive figure.

me? a big no sifu.

I think sifu should be given to those able to run 4 hours or less for FM.

If I can run in 4 hours. This will be my biggest life achivement.

I saw on average 200 able to run less than 4 hours on each FM.

This post has been edited by tikaram: Aug 3 2012, 09:17 AM

let me know you better. join us if FB
http://www.facebook.com/groups/lynrunners/

I should be in the same age with you but with only 1 FM and 6 HMs
You are definitely a sifu but not sure how big

you have my respect ...

To me,either you are joining HM or FM, you should train to the distance.
Please increase your mileage but no to pace if you are not targeting for timing or vice versa.
Do not forget rest day,bro. & do not injure yourself.
Make your training day as same as your race day.

Leanman, is Newton 25km considered a HM?
Trying to count how many HM i did..

yes, i took that into considerations