Saturday, November 29, 2008
This morning i did some short distance run at my targeted marathon pace.However i did not feel good during the run as i began to doubt if i can ever finish my 21km.I know it is my mind playing up negative thoughts as i am getting a bit nervous as the marathon day approaches.I had completed a few 21km distance during our weekend long runs so i should be able to do it again next Sunday with a better timing.
What is tapering?Tapering is define as a period of “active rest” when our body recovers from all those weeks of hard training. It’s a delicate balance between running and resting that brings us to the starting line fresh and ready to go.
The process is tricky. If we run too much, we’ll be overly tired on the starting line. If we rest too much, we won’t feel sharp on race day, and may not run as effectively as possible.So the experts suggest that we must follow some rules during the tapering periods:
1)No more long runs.
2)Cut back the mileage:During race week, reduce our overall mileage by at least 60 percent.
3)During the last four days before the marathon, don’t do any runs of more than three miles.
4)Maintain the intensity:Run at close to marathon pace, so our body is accustomed to the effort level we will demand during the race.
5)Avoid the hills: helps our legs recover more quickly.
6)Decide what clothes we will wear on race day. Pick comfortable shoes, socks, and running clothes that we’ve already worn on a long training run. DON’T wear anything new on marathon day.
7)Pay close attention to our diet.Eat a bit less than usual, with well-balanced meals, and don’t start any fad diets.
8)Eliminate extra activities. Don’t do any unusual activities that might cause muscle soreness afterwards.If we have extra time on our hands, just get more rest or take a nap instead.
9)Cut our toe nails: Do it five or six days before the race.
10)Be paranoid:stay away from sick people. Wash our hands after touching anybody. assured of staying healthy.*BLINK*:)
11)Visualize success: The mental side of marathon running is extremely important. Beginning today, picture our self running relaxed and strong, and having a great race. Repeat this scenario each day. Be confident in our ability to succeed! i must try this!!
Various studies found improvements in performance of between 2% and 8% when athletes taper their training before competition so i better follow what the experts said.Let's start the countdown...7..6..
Friday, November 28, 2008
Thursday, November 27, 2008
Some experts say you should throw your shoes in the washing machine once a month.Others have their own opinions and ways.However i think the following way is acceptable:
1)Have an old toothbrush or a soap bristle brush ready.Dip it in the soap solution that you made. Start scrubbing the inserts of the shoes. Be particular on the inside and outside.
2) When rinsing use clean water. Make sure to remove all the soap.Once you have removed all the soap, wipe it with paper towel or dry cloth.
3) Squeeze as much water out of your shoes as possible.
4) Take out your insoles and let them air dry.
5) Put balled up newspaper in the toes of your shoes.
6) Keep it in for an hour and then replace it.
7) Let them dry overnight, remove paper.
8)After you feel that they are completely dry,put the laces and inserts back to the shoes.
9)If you want to remove the odour from the shoes, sprinkle a little bit of baking soda inside the shoes.
Cleaning your shoes the right way will definitely lengthen the life span of your shoes.
Wednesday, November 26, 2008
2)If any of your symptoms extend below the neck – chest tightness or achy limbs for example, then it’s almost certainly a day for staying home,relaxing and getting better.
3)If you have a fever you should definitely shelve your run. Elevated body temperature is generally a sign that your body is already working hard fighting some infection or other – it really doesn’t need the extra strain of a run, so take the sensible route and rest.
4)If you think that you probably shouldn’t be running (different from just not feeling like it!) take a rest day - you know your body best, listen to it sometimes.
Monday, November 24, 2008
The children were having a good time playing and eating.They are "colour blind" because they do not choose their friends based on race or religions.
This world will be a better and peaceful place if we can be like children where skin colour,background and religions do not play a part in choosing friends or making decisions.
Lastly a very happy birthday to my two lovely girls,Jessica and Jacyntha..I love both of you.!!Not forgetting my son,Jonathan..i love you too..!
Sunday, November 23, 2008
After the run we went to have breakfast...bak kut teh.Some went home earlier so only 10 of us went for breakfast.
The 2nd uncle from the left in this picture is Hong Pak.He is 70 years old and he is running 42 km in Singapore!!He is the oldest member in this group while i am the youngest..ha..ha..ha.
Saturday, November 22, 2008
5 minutes after long run-drink up to 16 ounces(approx.500ml) of sport drink to replenish electrolytes and minerals.
7 minutes after long run-change to dry clothes to help body regulate its temperature.
15 minutes after long run-consume a mix of carbs and protein to jump start muscle recovery.
30 minutes after long run-stretch to improve flexibility,boosts circulation and aids recovery.
45 minutes after long run-cool down by soaking in an ice cold bath to speed recovery and prevent soreness.
60 minutes after long run-nap or take 15 to 30 minutes break with the feet up.
This routine is suppose to help runners to stay injury free but how many are following it?
Thursday, November 20, 2008
Chip sends its unique code
Possible errors in a chip system:
Unreliability - Some transponder systems miss up to 4 racers in every 100.
Inadequacy - Some systems can only handle 1 athlete every second in the detection area.
Unrepeatability - There is no means of reviewing the results after the race
The possibility of chip system errors are low as it has been used worldwide in many big running events and the constant improvement in chip technology and system software.
Wednesday, November 19, 2008
He encourage me to read more on running by lending me magazines and notes which he kept for many years.
Since then i discovered that i am just a casual runner and lacking in many aspects of proper marathon training.I do not have a proper training plan,not following any eating plan,not invested in proper running gears and lack of discipline.
So i hope to better myself through reading more.Reading is knowledge and with knowledge we can achieve maximum from minimal effort in everything we do.
I will post articles which i think will benefit novice runner in this blog later.
Monday, November 17, 2008
To my surprise there are lots of unsettle issues before my blog can reach my target audience...like having to make the search engines to recognise my blog etc.
So this lead me to start searching the net for solutions and help.In the process,i discovered there are many more stuffs which i don't know.
Feeling frustrated,tired and not to mention wasted lots of my precious time looking for solution.
However on positive note...i am learning new stuffs and i am taking this as a challenge.
Life is still great after all...!!
Saturday, November 15, 2008
Pushing our body to run 42km can cause at least minor injury to our heart as shown by enzymes found leaking through the heart membrane.Running a marathon puts severe and sometimes dangerous stress on our body causing changes to immune system,kidney function and damage to skeletal muscles.
Our body reacts to injury by mounting an emergency repair response:our adrenal glands and brain produce stress hormones cortisol and vasopressin,damaged muscles produced cytokines which trigger liver to produce c-reactive protein.
These cause an "inflammatory storm"throughout our body which may make the thin fibrous plaque lining our artery to rupture.Also this inflammation storm can lead to an imbalance of coagulation factors making blood more susceptible to clots-the result is HEART ATTACK!!
15,000 to 28,000 number of times each foot hits the pavement over 42km.
72 km minimum number of weekly training recommended to reduce changes of a cardiac event.
6.5x increase in levels of cardiac troponin,a marker of heart cell damage in runners after a marathon.
1 in 50,000 risk of suffering sudden cardiac death during or within 24 hours of completing a marathon.
40s and 50s ages in which marathon fatalities are clustered.
Now the good news-proper training is needed to protect the heart from injury during the race and usually heart damage did not appear to be permanent.
Well....after going through the facts i think this is a risk worth taking.The competition feeling and the sense of accomplishment is a great motivational force to continue running.
Friday, November 14, 2008
-Every 10 seconds two people develop diabetes.
-Over 250 million people live with diabetes worldwide. In 2025, this figure will reach 380 million.
-Over 500,000 children under age 15 worldwide live with type 1 diabetes.
-More than 200 children a day develop type 1 diabetes.
-In developing countries, close to 75,000 children live with diabetes in desperate circumstances.
-Type 1 diabetes is increasing fastest in pre-school children, at a rate of 5% each year.
-Type 2 diabetes has been reported in children as young as eight.
-Type 2 diabetes affects children in both developed and developing countries.
Wednesday, November 12, 2008
Tuesday, November 11, 2008
Have you ever wonder...whenever a question is posed about a particular marathon or race, one of the first questions asked is, "Is it hilly"?
I have a phobia for hills even during practice runs as i always feel hill is difficult and tiring.If i have a choice i would like to avoid running through hilly terrain but of course i can't choose especially races like Mizuno Run recently which involved lots of up and downs.After doing some reading and research it seems like hills training is a must in part of the marathon training.
Physiologically, hill running...
1) Increases your aerobic capacity that enables you to use less oxygen at increasingly longer distances.
2) Improves your running economy that enables you to use less oxygen to run at a faster pace.
3) Increases your stamina that enables you to run farther at a given pace.
4) Builds strength in your gluteals (buttock), quadriceps (front of thigh), gastrocnemius (upper calf), and soleus (lower calf) muscles.
Biomechanically, hill running...
1) Improves your stride length (from uphill running) and your stride frequency (from downhill running).
2) Increases your ankle flexion that enables you to "pop" off the ground more quickly, so that you can spend less time on the ground and more time in the air.
3) Teaches you how to run relaxed.
Looks like runner can't avoid hills...so better learn to love hills!!
Monday, November 10, 2008
The best tool for running is contact lens....that is my personal opinion.I have beeen wearing spectacles since lower secondary school.I used to play games and sports using spectacles....although finding it troublesome but still manageable.I knew of contact lenses but don't give it a try until i started running early this year.Initially there were some fears of putting and removing the lenses but the comfort of wearing them especially during running convinced me to use contact lens in my daily activities.
Sunday, November 9, 2008
Thursday, November 6, 2008
PUTRAJAYA: It is possible for anyone from a minority group to be a nation’s leader, even in Malaysia, says Prime Minister Datuk Seri Abdullah Badawi.
This statement from Badawi commenting on Obama victory appeared in The Star today...showed how politicians like to lie,to make empty promises which they themselves know can't be achieved.
They think `rakyat' are so stupid to listen to them.
My advice to them is better keep their mouth shut than to make unnecessary statement.
We can see the quality of our politicians,most of them but NOT all...they don't deserve the Yang Berhormat title but instead Yang Bodoh title...to see they way they talk,behave,their knowledge and character...will make me feel like throwing out.
Wednesday, November 5, 2008
Tuesday, November 4, 2008
Decided to change my telco from Celcom to Digi due to cheaper rates.
I didn't expect to encounter so much problems in the process.First Digi informed me i was blacklisted for RM0.32 since 2002 when i was with TMtouch 013.
Contacted Celcom for a release letter to confirm that i have been removed from the blacklist but they can't send it to me by fax or email.Instead they asked me to go to their branch to get the letter....the reason was they wanted to check and verify my identity.After much of arguing and #&^%#!@!~* through the phone,they insisted that i had to get it personally from the branch.
Finally i gave in...took some time off to go to the branch.To my surprise...the staff just hand to me a letter prepared earlier without asking for my Mykad for verification!!Everything was over within 5 minutes.
I wonder why can't they just fax it to me,can't they do something extra or out of the norm for customers?I am still waiting for their reply on why i was allowed to apply for 2 Celcom lines 3 years ago even i was in the blacklisted list.I personally don't think i will get a reply from them judging from their work culture...