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 [8B] >>> "1 2 [Inhale], 3 4 [Inhale], 5 6 7 8 [Exhale]" (Beginning stage)
7 beat breathing [7B] >>> " 1 2 [Inhale], 3 4 [Inhale], 5 6 7 [Exhale]" (Employ after 50% of the distance)
6 beat breathing [6B]>>> "1 2 3 [Inhale], 4 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.
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.