Being a regular short distance runner for the past 7 years, i am awared that performance have been declining gradually since 3 years ago eversince i start working. As part of the effort to reallign my training on the right track, i feel that by keeping a record on training might helps to regain the fitness that i lost throughout the years.

Some technique that i employ during the jog:

Calf-Drive[CD]>>> Using calf muscle to generate the movement
Thight-Drive[TD] >>> Using thight muscle to generate the movement
8 beat breathing [8B1] >>> "1 2 3 4 [Inhale], 5 6 7 8 [Exhale]" (Beginning stage)
8 beat breathing [8B2] >>> " 1 2 Inhale], 3 4 [Inhale], 5 6 7 8 [Exhale]" (Employ after 30% of the distance)
6 beat breathing [6B]>>> "1 2 [Inhale] 3 4 [Inhale], 5 6 [Exhale]" (During final stage sprinting)
Pull n Push gameplan >>> Run slow initially to reserve stamina, Push all out during the last 30% distance.
Power Push gameplan >> Running at top constant speed throughtout the entire session.
Belly Breath >> Inhaling air through the abdomen muscle. (Contract the stomach muscle during inhale)


Factor that might affect performance:

1) Temperature - Too hot (>35'C), there will be excessive dehydration and stamina drain. Too cold (<24'C), you might not able to push your body to the optimum level.

2) Food intake - Banana helps to provide more energy.

3) No eating n drinking 2hrs before running, otherwise may result in muscle cramp on lower abs.

4) Companionship - If there is someone to challenge you at higher speed, there will be adrenaline rush that push you beyond your limit.

5) Presence of attractive opposite sex - When there are pretty girl/boy around, you tend to run faster subconciously.

6) Mentallity - When you are in a bad mood after a tough day, you tend to exert all the negative energy in your run.

7) Glukose - Take glukose before workout will provide the extra miles especislly during the closing stage

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Added on January 30, 2007, 8:58 pmTraining Summary:

Monday - 29/1/2007

Weather - Windy (26'c ~ 30'c approx)

Lap 1 - 3m21s (CD, 8B)
Lap 2 - 3m19s (CD, 8B)
Lap 3 - 3m29s (CD, 8B)
Lap 4 - 3m26s (CD, 8B)
Lap 5 - 3m27s (CD, 8B)
Lap 6 - 3m23s (CD, 7B)
Lap 7 - 3m29s (CD, 7B)
Lap 8 - 3m26s (CD, 7B)
Lap 9 - 3m11s (TD, 6B)
Lap 10 - 2m50s (TD, 6B)

Total - 33m35s

Remarks: Weather is superb. Not many people around and can focus without much interferance. Opt to take a slow start as last Saturday did not finish the whole course. Consequently, unable to clock below 33m. Overall, feel great and at ease after 10 laps. Stamina is not fully drain due to conservative gameplan.

Look forward for the next attempt in weekend and might go for 32m if condition allow.

______________________________________________________________________________

2007 Running Event Calender

This post has been edited by deadalus: Jun 6 2009, 09:14 AM

Training Summary:

Monday - 5/2/2007

Weather - Light Raining (22'c ~ 26'c approx)

Lap 1 - 3m35s (CD, 8B)
Lap 2 - 3m21s (CD, 8B)
Lap 3 - 3m29s (CD, 8B)
Lap 4 - 3m26s (CD, 8B)
Lap 5 - 3m28s (CD, 8B)
Lap 6 - 3m30s (CD, 7B)
Lap 7 - 3m25s (CD, 7B)
Lap 8 - 3m25s (CD, 7B)
Lap 9 - 3m21s (TD, 6B)
Lap 10 - 3m16s (TD, 6B)

Total - 34m16s

Remarks: Raining during evening, but decide to proceed as i have skip the previous scheduled training due to outstation trip. Virtually no people in the recreation park, track is a bit slippery. Strongly feel that both physically and mentally are only at 80% fitness, maybe due to excessive alcohol intake on saturday night ? Struggling to complete the session, and obviously no pace at all during the final 2 laps. Initially was predicting the rain will cease after a while, but indeed it continue to rain for more than 30minute.

After finish jogging, take bath and straight attend another seminal at damansara. Z.Z zZz. Time is always lacking these days...


This post has been edited by deadalus: Feb 14 2007, 10:13 PM

Training on 8/2/07 - Negligible, only manage 9 laps and give-up at last lap. Being interrupted by phone call in early stage which contribute to the failure later on.

Training Summary:

Monday - 12/2/2007

Weather - Warm (30'c ~ 33'c approx)

Lap 1 - 3m16s (CD, 8B)
Lap 2 - 3m20s (CD, 8B)
Lap 3 - 3m20s (CD, 8B)
Lap 4 - 3m16s (CD, 8B)
Lap 5 - 3m17s (CD, 8B)
Lap 6 - 3m16s (CD, 7B)
Lap 7 - 3m21s (CD, 7B)
Lap 8 - 3m14s (CD, 7B)
Lap 9 - 3m09s (TD, 6B)
Lap 10 - 3m00s (TD, 6B)

Total - 32m35s

Remarks: Finally get into 32m' for the 1st time within the past 3months. Feeling great as the whole day is awesome. Good things do happen. Did take up some bread 3hrs before jogging and it do helps to provide the extra kicks. Taking a new approach to tackle the track and outcome is positive.

More running events will take place after CNY, hopefully the results will keep on improving.

Personal Best to beat: 31m08s (archieve in 2006)

i dont know the exact measurement for the track, anyway the track is more challenging than normal stadium track with lots of inclination slope. (as much as 40% inclination same goes to declination). Not to mention a lot of obstacles too. (Pedestrian)

stride efficiency? i'm not sure what that actually refering to. but 1 thing i do notice is that you may make use of different muscle group i.e thigh, calf, buttock and they will ultimately alter your performance. I used to do some weight training on calf muscle using leg press station, but later quit it due to unbearable pain on my knee. Muscle endurance is definately related to sport performance, but just make sure the method that you use wont hurts.

incorporation of arm movement into your overall stride will also helps. i do notice that people involve in Walkathon n Marathon tends to have different arm movement and it varies from individual to individual. Know very little on this area and will explore more in future training.

Follow by a consecutive 3 failed attempt, at last today gain some ground. The longest losing streak in my experience.

Training Summary:

Monday - 9/3/2007

Weather - Warm (32'c ~ 34'c approx)

Lap 1 - 3m25s (CD, 8B)
Lap 2 - 3m26s (CD, 8B)
Lap 3 - 3m28s (CD, 8B)
Lap 4 - 3m24s (CD, 8B)
Lap 5 - 3m21s (CD, 8B)
Lap 6 - 3m24s (CD, 7B)
Lap 7 - 3m24s (CD, 7B)
Lap 8 - 3m27s (CD, 7B)
Lap 9 - 3m22s (TD, 6B)
Lap 10 - 3m32s (TD, 6B)

Total - 34m20s

Remarks: Update later, going out for another jog soon.

Personal Best to beat: 31m08s (archieve in 2006)

Training Summary:

Saturday - 10/3/2007

Weather - Warm (34'c ~ 35'c approx)

Lap 1 - 3m30s (CD, 8B)
Lap 2 - 3m31s (CD, 8B)
Lap 3 - 3m31s (CD, 8B)
Lap 4 - 3m27s (CD, 8B)
Lap 5 - 3m27s (CD, 8B)
Lap 6 - 3m32s (CD, 7B)
Lap 7 - 3m33s (CD, 7B)
Lap 8 - 3m29s (CD, 7B)
Lap 9 - 3m27s (TD, 6B)
Lap 10 - 3m12s (TD, 6B)

Total - 34m43s

Remarks: Today is all about dodging padestrian. At a rough estimation, there is approximate 70~80 ppls (wtf) on this narrow track which make it difficult to concentrate on the jog. Even i start at 7pm, it is still very hot with virtually no wind at all. Not to mention that there are lots of kiddo that barricade the trail and this jeopardize my jog significantly. Children are on loose and almost collide with a small boy that run towards me.

Notice that there is a mild muscle fatigue accumulate from yesterday training and no acceleration for the entire course. It may take months to adjust the current form to a more competive stage.

Well, avoid jogging on Saturday at all cost.

Personal Best to beat: 31m08s (archieve in 2006)

the title amateur runner explain everything. i am just another so and so that jog twice a week and aim to finish a 10km running event within 1hr before i am forced to stop running.

guess that i am not a gifted runner, other peoples seems capable to archive 10km@1hr easily. while in my case, no matter how hard i try somehow i just do not have what it takes.

i have no problem getting the desire result during training but somehow fail to deliver when it come to the actual 10km event.

afterall i might as well resort to enjoying this strenuous exercise which takes myself over a threshold that activates endorphin production.

an occasional endorphin rush could be the only thing that keep me in sound sanity in this insanity world.

nope, i am not capable to complete a marathon.

i am not aware about this event, and it will be too late to enrol now.

when is the next running event?

PJ International got 10k event? when is it?

i think there isn't any 7k event for adult. unless you are under 18yo

2007 Running Event Calender

This post has been edited by deadalus: Mar 12 2007, 11:09 PM

for some reason, i like the shah alam 10k event.

basically by paying 10 bucks and getting all the freedies is worthy imo. somemore on that day you can run on loose without worrying that you will get hit by a car

many leng chai leng lui participate too. good for your eyes.

plan to relocate the venue to titiwangsa for a morning session instead of evening. provided i can wake up in early morning.


This post has been edited by deadalus: Mar 17 2007, 09:54 AM

Training Summary:

Saturday - 17/3/2007 (7:40 a.m)

Weather - Cold (25'c ~ 28'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 18m02s

2nd 2.8km --- 18m

Last 1.3km --- 8m43s

Total time: 44m46s (target: 41m30s)

Total Coverage: 6.9km (target: 7.45km)

Remarks: Return to Titiwangsa after the last jog in 2005. The morning jog in titiwangsa is always lovely with breezing morning wind and cold air. Manage to complete the first two laps with ease. But starting from 3rd lap, notice that the lower abs muscle start causing problem (cramp). Consequently, the jog is put to a halt. I quess it will take some time adjusting the body to accustom to the longer track in titiwangsa.

Will attempt to finish the course on Sunday.


This post has been edited by deadalus: Mar 24 2007, 10:59 PM

Training on 18/3: Somehow i decided to do some stretching before the jog. And accidentally injured my back. The training only last for 2.8km and decided to stop due to excessive pain. Following the incident, i can even feel the pain when i am walking or standing. Guess that i will be out of action for a week or two...

_____________________________________________________________________

Training Summary:

Saturday - 24/3/2007 (6:40 p.m)

Weather - Cloudy (26'c ~ 29'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 18m53s

2nd 2.8km --- 18m59s

3rd 2.8km --- 18m32s

Last 1.6km--- 10m00s

Total time: 1hr6m26s

Total Coverage: 10km

Remarks: Take an afternoon nap and wake up at 6:20pm. Arrive Titiwangsa at 6:40pm and the crowd in the park is astonishing. "Eyes on Malaysia" has attracted loads of visitor and also roadside merchandiser... The promotion of Titiwangsa as a tourist spot has definately cause the jogging enthusiast to nearly extinction as i only notice half a dozen fellow jogger during my training.

The performance is 2min/lap out from my peak form back in 2002/2003. But glad that i manage to finish the course after a long absent from running in titiwangsa. Perhaps i can do a little bit better without all the crowd and traffic that overwhelm this small little recreational park.

The new development in titiwangsa has destroy the habitat of the park. as i notice there is swarm of tiny insect found in the park after 7pm which i didnt come accross 2 years ago.

Lesson of the day, avoid jogging in Titiwangsa on Saturday evening by all mean.

This post has been edited by deadalus: Mar 24 2007, 11:23 PM

Training Summary:

Saturday - 25/3/2007 (8:05 a.m)

Weather - Warm (24'c ~ 27'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 16m52s

2nd 2.8km --- 16m58s

Total time: 33m50s

Total Coverage: 5.6km

Remarks: Start a bit late, result in warm sun light throughout the jog. Try to push in the beginning stage and manage to clock within the 16m/lap range but obviously my breath cannot support the faster pace yet. Consequently, a minor cramp near the lower ab shown a sign of fatique due to overheat/overspeed. Also, i found that im not as determine as before. The mental strength is another aspect to look into perhaps...

Still need a lot of works to fine tune the performance for the up coming competition in April.

Training Summary:

Saturday - 31/3/2007 (8:00 a.m)

Weather - Warm (24'c ~ 27'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 17m56s

2nd 2.8km --- 18m26s

3rd 2.8km --- 18m28s

Total time: 54m51s

Total Coverage: 8.4km

Average speed: 9.2kmh

Remarks: So near yet so far. Exhausted in the last stage of the run always sucks. Hopefully can be more resillient after few more attempt as next week there will be a running event.

New hyphothesis: 1) Exhale more than Inhale = Screwed
2) Inhale too rapid/disorder = Screwed

Training Summary:

Saturday - 1/4/2007 (7:45 a.m)

Weather - Cloudy (22'c ~ 24'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 18m35s

2nd 2.8km --- 17m46s

3rd 2.8km --- 17m09s

Final 1.6km --- 8m46s

Total time: 1h02m19s

Total Coverage: 10km

Average speed: 9.68 kmh

Remarks: Superb weather, seems like its going to rain anytime soon. Having a sluggish start, but there is obvious pick-up in 2nd and 3rd lap thanks to the 2 runners that overtake me. The challenge has boosted my running and inject a temporaly adrenaline rush which push the body towards the limit. I never expected my performance can be improved by 4min+ within a week.

Short of breath in the last 1km sprint, but with some will and determination, has endure the pain near the lower abs.

Hopefully the following session in next saturday can further finetune the coordination between stride and breathing before the Larian Mesra held on Sunday.

Training Summary:

Saturday - 6/4/2007 (7:35 a.m)

Weather - Cloudy (23'c ~ 24'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 18m24s

2nd 2.8km --- 17m34s

3rd 2.8km --- 17m33s

Final 1.6km --- 9m06s

Total time: 1h02m37s

Total Coverage: 10km

Average speed: 9.58 kmh

Remarks: Awake at 6:15am but the moment i regain concious the clock already pointing at 7:15am...Today startup is a bit conservative in light of tomorrow running event. Yet the results is almost identical with last week performance. There only thing lacking is there isnt any fellow runner that put up a challenge throughout the run and relatively blain training i should say. Larian Bomba entry form is being distribute in titiwangsa and the promoter try to give me a copy and being turn down 3 times in 3 different lap along the run. (hopefully they dont think im LCLY cause i dont want to keep the paper when im training)

Things going smoothly until the last 1km, 2 big fat mama are blocking the narrow track when im trying to boost my speed for a final sprint. The momentum is affacted and believe that indirectly it slow down another 10sec+ which otherwise may stand a chance to beat last week result.

Generally feel a bit more exhausted compare to last sunday run. Almost give-up in the third lap

Larian Mesra Event Summary:

Sunday - 8/4/2007 (7:35 a.m)

Weather - Sunny day (26'c ~ 28'c approx)

Venue - IPK Pudu

Target - 10km in 1hr @ 10kmh

Total time: 1h04m01s

Total Coverage: 10km

Average speed: 9.4 kmh

Remarks: The 10k event suppose to be start 7a.m, but indeed the organiser go for a warm up exercise before the start (wtf, 1st time i come accross an exercise session in running event.). And the 10k flag-off around 7:35am.

Somehow i have a slow start as for the 1st 20min was rallying side-by-side with a lenglui Somehow later on her boyfriend catch up and i decided to accererate faster as the sun is getting hotter by 8a.m.

Throughout the run, there are at least 3 up-hill slope (at least 200m ea i think) that really put the stamina to a test. And was amazed that even after 50min there are still plenty of runners which shown that the competition really attract a lot of participants! (normally when i progress towards 50min the crowd is getting less.)

As for the last 10min, found that i can hardly sprint properly as the route is pack with exhausted runners travelling at walking speed (especially those junior and high school runners). Before reaching the finishing point has stop running for 2 min respectively in 54min and 58min. The slope has taken much endurance out of me.

My 1st running event in 2007, could have done better. Nevertheless, looking forwards for next week BHP Orange run 9km in Damansara.

Training Summary:

Saturday - 13/4/2007 (7:55 a.m)

Weather - Sunny (26'c ~ 28'c approx)

Venue - Titiwangsa recreation park

Target - 10km in 1hr @ 10kmh

1st 2.8km --- 17m57s

2nd 2.8km --- 18m27s

Last 1.4km --- 8m49s

Total time: 45m15s

Total Coverage: 7km

Average speed: 9.28 kmh

Remarks: Start late again although wake up around 6:30am. Today has change a new pair of socks that newly bought this week, but clearly there is some different in my stride that makes it inefficient and need to compensate by putting in extra stamina. Also it is quite obvious that i do not like to run under the sun and perspiration seems a bit excessive compare to normal condition.

The 2nd lap, my run struggling all the time and actually has a feeling of hunger! At the end only manage to cover another 1km+ after the 2nd lap. Dianogsis of failure: Stamina depleted (Fuel tank) faster than breathing (Gas tank).

I belief that the sun will rise even earlier during the 2nd half of the year and eventually need to start running earlier.

Do admit that im a Vampiric runner. See sun die.

Time to hybernate.