Runnerz... #2
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 Jan 7 2009, 09:57 AM
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#1
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Junior Member
117 posts Joined: Jan 2009  
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Hi to the many master runners here!
I m quite new to running having only started 3 months ago. Can anyone tell me what is a tempo run? What is the speed i should be running at? I currently train 4 times per week. 8km run per session at a speed of approximately 10.5km/hr. how should i attempt for a tempo run session? This post has been edited by marvinct: Jan 7 2009, 09:58 AM |
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Jan 7 2009, 03:22 PM
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#2
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Junior Member
117 posts Joined: Jan 2009
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QUOTE(phoenix @ Jan 7 2009, 12:50 PM) marvinct: Welcome to the thread and also the the world of running. Hmm, how to know my max heart rate? my current heart rate when i run is approx 165, but if i were to up my pace i think my heart beat will go up too, though unsustainable. If i do a sprint, i am sure it will be even higher, for a brief period. Is that considered as max heart rate?Tempo run is is running at a pace that you are comfortable at but yet still your body still produces lactic acid at the same time. I recommend it do be done at a 70% from your Max Heart Rate and in a minimum time of an hour. The benefits is that you will be able to run and last longer with substential trainings as tempo runs is aimed at building endurance.  thanks |
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Jan 7 2009, 11:23 PM
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#3
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Junior Member
117 posts Joined: Jan 2009
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phoenix: using ur formula i should be doing my tempo run at 135bpm. haha dun know wut pace would that be, but i reckon quite slow. will try it out.
thanks again |
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Feb 11 2009, 02:39 PM
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#4
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Junior Member
117 posts Joined: Jan 2009
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does anyone know how we can register for adidas king of the road this year?
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Feb 11 2009, 10:24 PM
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#5
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Junior Member
117 posts Joined: Jan 2009
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oh. hahaha just curious cos it isnt listed in the pace setters event list.
and since its adidas the goodies must be good rite? |
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Feb 12 2009, 10:51 AM
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#6
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Junior Member
117 posts Joined: Jan 2009
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QUOTE(toto4d @ Feb 11 2009, 10:36 PM) Hmm... good goodies.... should i register but not running? Kekeke.... hehe yes can do that, but its a better feeling knowing that you've earned it the hard way right?Is the registration close for KL city day run? |
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Feb 13 2009, 01:45 PM
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#7
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Junior Member
117 posts Joined: Jan 2009
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ooo yeah hill slope after stadium hockey turn in is a killlaaaa! but surely gives a strong confidence when finally overcoming it. Would try to tame it again this weekend!
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Feb 16 2009, 09:29 AM
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#8
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Junior Member
117 posts Joined: Jan 2009
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QUOTE(myvione @ Feb 16 2009, 12:02 AM) hi. i think fitness first outlets carry polar watches.hi there! could you tell me where to buy the polar rs200sd in kuala lumpur?or any other running watch... i've tried looking online but cant seem to find anybody who sells polar. would appreciate the help!! thanks!!! |
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Feb 18 2009, 02:41 PM
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#9
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Junior Member
117 posts Joined: Jan 2009
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where do you guys normally train?
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Feb 18 2009, 03:38 PM
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#10
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Junior Member
117 posts Joined: Jan 2009
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cool i train around bukit tunku area too.
is the KL towerthon worth participating? I wonder what vest they giving out this year |
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Feb 20 2009, 10:23 PM
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#11
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Junior Member
117 posts Joined: Jan 2009
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QUOTE(Syd G @ Feb 19 2009, 10:00 AM) would really like to run and get the medal and t-shirt in its inaugural year. but wonder if i would be ready by then. Only started running for 3 and half months. plus another 128 days issit enuf training? never even run a half marathon before....  advice??? |
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Feb 21 2009, 11:07 AM
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#12
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Junior Member
117 posts Joined: Jan 2009
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QUOTE(ccube @ Feb 20 2009, 10:56 PM) 4 mths is adequate to train and run a 21k race. how far can u run comfortably? furthest i've ran is 18km with a 5 imnute break in between. i am thinking of doing the full marathon though. |
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Feb 21 2009, 03:57 PM
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#13
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Junior Member
117 posts Joined: Jan 2009
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thanks for the tip
will try to keep up to it. Added on February 21, 2009, 11:07 pmccube: how much are u selling the injinji socks and body glide products? i already have trainers, but is considering to get foot insoles for better support. Think they are necessary? This post has been edited by marvinct: Feb 21 2009, 11:07 PM |
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Feb 22 2009, 09:48 PM
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#14
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Junior Member
117 posts Joined: Jan 2009
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Added on February 22, 2009, 4:54 pm Injinji socks - RM48 Glide (small) - RM26 (big) - RM33 IMHO, if your shoe have good cushioning you dont need a support insole unless you are using orthotics insole. [/quote] ran 10 rounds around lake garden.  but it was real tough....legs still soring. and got small blisters around the small toe. hehehe think i may need those injinji socks. how can i get get them from u? |
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Feb 23 2009, 11:33 PM
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#15
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Junior Member
117 posts Joined: Jan 2009
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QUOTE(ccube @ Feb 22 2009, 11:12 PM) Having blisters can caused by 1) the socks create too much friction and 2) your shoes is too tight maybe can meet at Lake gdns on a Sat to get the injinji. |
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Mar 20 2009, 11:53 AM
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#16
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Junior Member
117 posts Joined: Jan 2009
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Is standard chartered mararthon vest based on Asian sizing?
similar to great eastern run? |
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Apr 1 2009, 11:21 AM
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#17
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Junior Member
117 posts Joined: Jan 2009
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how do you guys refuel when doing the 20km runs to hartamas? or do you all not refuel at all?
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Apr 9 2009, 12:16 PM
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#18
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Junior Member
117 posts Joined: Jan 2009
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choi: are you guys training this saturday at lake gardens?
any training runs on sunday at lake garden? |
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Apr 14 2009, 11:37 PM
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#19
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Junior Member
117 posts Joined: Jan 2009
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QUOTE(vin_ann @ Apr 14 2009, 08:48 PM) ya... i finally managed to find slow pace runners to run with me on 20km route... 125 minutes isnt exactly slow!  This post has been edited by marvinct: Apr 14 2009, 11:38 PM |
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Apr 15 2009, 03:20 PM
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#20
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Junior Member
117 posts Joined: Jan 2009
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 ..... i don't believe you all can run 20km be it 120min or 160min.so better come to prove it on saturday .........  |
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