You may want to try also to pull your elbow higher moving uphill to help in gaining uphill momentum a bit. Got this tip from somewhere from the net by a pro-triathlete. Do let us know whether it works for you =).

And hi everyone, 2nd year runner here specializing in 21K distance training around Wangsa Maju area.

that's normal as your muscles may not adapt to the mileage. Make sure you do proper recovery after every run i.e. stretches/self-massage etc. then those muscle tightness will hardly occur anymore unless you introduce a new speed or run over your limits during a race later on

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 =)

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

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).

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

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.

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

what distance for the shuttle run?

the next day after your race.

eh..I never will go on highway to run due to obvious safety reasons, unless you can run faster than a car, haha. I run around whole wangsa maju frm Section 1 to Section 10, Sri Rampai, Wangsa Melawati, Taman Melawati. Earliest I ran was 5am. In the evening I'd only run around my area Sec10 and Sri Rampai. So far no problem. Of course, I only have my attire and bottle with me, no smartphone/gadgets to attract attention =)

YK: You mean that Dude is K1? ok I've just been fooled =.=

This post has been edited by ncbf: Oct 17 2012, 04:43 PM

.....................smoked.......................

And you are...Ann Ric?

Hey just know you run around Tmn Melati, I really would love to have a running partner esp LSD and intervals if you're up for it.

This post has been edited by ncbf: Oct 17 2012, 05:12 PM

why not safe for you? lol...and why you train so farrr from your house O.O

company cannot on fb, malas use smartphone to on..lol..will do so when I'm at home later

I sip @ every water station (well organized race will have stations @ every 2-3km), with gels @ 45-50min and 1hr15-20min

I can imagine pain between my toes everytime I hit the ground forwards ><

Congratulations to all FM and HM finishers! You've done a great job and there's 1 more event to be memorable of in your life =D

Question: Do any of you feel that it's harder to run at night? In terms of perceived effort, and actual performance? Yes or no, why?

From what my older running friends mentioned, which is purely their opinion, is cause of the lack of oxygen that's needed for aerobic performance of our muscles. It's chilly or windy at night, but doesn't mean the oxygen content is as high as morning. Google show me results only applied to western countries, but it's a tropical weather here, with diff in temp and humidity, which will affect breathing. So...that's why I'm asking =D