i bluff you...

there are 2 ways to prepare for a longish race. first approach; you overdo the distance in your training but at a easier pace so that you can be sure that you can complete the distance on the race day. second and more popular approach is to train at the pace you want to race in for up to 90% of the race distance and just do it all the way on race day.

which method is more suitable in the preparation for the race?
time and resources are criteria you can look at but also motivation.

well last sat...
it was a little different, it was my bluff...
i perscribed method 2 but i changed my mind to method 1...

eric well done!
you run/jog/walk 11KM in sentosa!

it was not too hard i think since he can still look so cool in his shades and wan hardly broke a sweat ...

The Viking’s ground breaking workout

this year ... new adventure... new routine



When was the last time someone made the remark.." siao, get up so early to go biking!'?

The first one who got on this 'siao' list was Eric.

He made it to the landmark workout that start at 6.30am on 17th Jan 2006.

His coach was lost and came a bit late but nonetheless the athlete came on time for a workout at 630am.



Who is next on this 'siao' list?

Time trial results

To ascertain accurate training times and workout sets, you would need to do a time trial of differing distances for the different race distances that you are looking at.



time trial results on 13th Jan 2006 SMU 7pm

2.4km (6 laps on track)

Wan - 12.36min (400m splits at 2.0, 2.08, 2.08, .. 2.0)



1.6km (4 laps on track)

Eric Chang - 10.32 min (400min splits at 2.18, 2.45, 2.50, 2.40)



Do try to run the splits evenly but the first one is usually a bit faster than the rest since you are starting fresh. Any workout longer than 2 min and less than 1hr is a mix of aerobic (burn fats and oxygen) and anaerobic effort (burn glycogen and oxygen). You want to get your body to burn fats and spare the glycogen for spurts.

The Last Chance To Keep Your New Year Resolution Run 2005

It was a dark and stormy evening… and many runners were huddled under umbrellas at East Coast’s Car Park B1 looking balefully at the pouring rain.

it has been raining and raining..and just when we thought the rain would stop...it poured again!
Some of were taking shelter in the very new Forrester
or in the van comboor just in the bus stop

Most of the runners if not all had showed up to support the run and pray for the rain to stop.We are all decked out in our latest run gear and some even rain gear with no where to go

We got all the logistics settled with drinks stand at 2.5km mark (my foldable table and chair and bottles and bottles of 1.5l of mineral water and isotonic drinks) and also at the finishing point. My trusty students and graduates were on hand to dispense the life giving liquid to the Last Run Runners.

After delaying the start from 530pm to 6pm, the skies begin to clear and the rain slowed down to a drizzle.
Finally we could run! We were off for the 5km, 10km and (for those with big egos but even bigger lungs) more than 10km run!

Some were really lost at the 2.5km mark and ran extra, some were so energized with the prospect of going into the new year with resolutions resolved and deficit calories they ran extra. Some simply enjoy running in this rainy weather.

The 15 or so runners were treated water, 100+, and smoked salmon and peanut butter banana sandwich at the end point and lots of funny stories about how they missed the drinks stand (sorry guys, I should have made my student wear bright pink in future)

But the biggest reward is the satisfaction of finishing the run ...and not forgetting the hard to forget BBQ organized my our resident chef A Lim'wow this BBQ has no chicken wings!''the sausages melt in your mouth!'

Now to another year, but not just any year but a new year of new expectations, exciting beginnings and another year of adventure.