Jogging Log
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The purpose of this thread is to let myself have a home to jot down my jogging log. As well share out with everyone out there that might benefit of the information and experiences.
If you have any comments, please reply at Jogging Saga thread.
Thanks. -
Year 2003 is the turn of sporting life for kops21. After failing my IPPT (in the army), i decide that something drastic needs to be done. Biting the bullet, i signed up for Fitness-Plus Gym and start of a exercise lifestyle.
I make a wisely and most important a pretty decent investment in a heart rate monitor(Oregon Scientific) that assist myself and open up a new spectrum in exercise with safety in mind.
Year 2004 is the moment when i rediscover the joy of jogging since secondary school days.
I was challenge/force to take up some public runs. I enjoy those runs and have not look back since.
Public Races completed in Year 2004
JP Morgan Run 2004 (5.6km)
SPCA Run 2004 (4.8km)
Sheares Bridge Run & Army Half Marathon (12km)
Singapore-Johor 2nd Link Bridge Run (10km)
Mizuno Wave Run 2004 (10km)
Standard Chartered Marathon 2004 (21km)
Public Races completed in Year 2005
KL Marathon 2004 (42.195km)
JPMorgan Chase Corporate Challenge 2005 (5.6km)
World Harmony Run (30km)
Milk Run (10km)
New Balance Real Run (10km)
New Balance Aquathlon Challenge (800m swim/5km run)
Mizuno Wave Run 2005 (10km)
Sheares Bridge & Army Half Marathon (21km)
Round Run Singapore 2005 (45km)
Vertical Marathon 2005 (Raffles City 72 Storey)
Standard Chartered Marathon 2005 (42.195km)
Public Races completed in Year 2006
KL Marathon 2006 (42.195km)
NTU National Vertical Marathon(43 storeys)
Singapore Biathlon(1.5km Swim/10km Run)
World Harmony Run(10km)
JP Morgan Run 2006 (5.6km)
NTUC Dualthon (200m Swim/3km Run)
World Harmony Run II (10km)
New Balance Real Run (10km)
Sheares Bridge & Army Half Marathon (21km)
Mount Kinabalu Climbation (21km)
New York Marathon (26.2miles)
Vertical Marathon 2006 (Raffles City 72 Storey)
Standard Chartered Marathon 2006 (42.195km)
MR 25 Ultra Marathon 2006 (52.5km)
Public Races completed in Year 2007
Pacesetters GE 2007 (30km)
HK Marathon 2007 (42.195km)
Singapore Biathlon(1.5km Swim/10km Run)
JP Morgan Run 2007 (5.6km)
Legs n Paddles 2007 (6km Paddle, 5km Run)
World Harmony Run(10km)
Penang Marathon (42.195km)
Saucony Passion Run(10km)
OSIM Triathlon(1.5km Swim, 40km Bike, 10km Run) - actual 20km bike/5km run
Desaru Long Triathlon(2km Swim, 90km Bike, 21km Run)
Singapore Bay Run & Army Half Marathon (21km)
Aviva Triathlon 70.3(1.9km Swim, 90.1km Bike, 21.1km Run)
Fujixerox Openwater 5km(Event cancelled after 1.3km)
Ironman Western Australia Triathlon Busselton 2007(3.8km Swim, 180.2km Bike, 42km Run)
MR 25 Ultra Marathon 2007 (52.5km)Public Races completed in Year 2008
Pacesetters GE 2008 (30km)
Tokyo Marathon 2008 (42.195km)
Not bad, for someone that fails IPPT 4 years back and struggling to finish 2km.
If you have any comments, please reply at Jogging Saga thread. -
The following are an introduction to using Heart Rate Monitoring device. This device has bring me to a new level of appreciation how to exercise properly. From a guy that struggle to finish 2km to someone gonna run 42km in 3 months time over a period of 18months, does speak strength of the device.
The following information is an extract from http://www.brianmac.demon.co.uk/hrm1.htm.
Introduction
Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone subtle physiological effects take place to enhance your fitness.
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70 %. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Check out the Fat burning zone page.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
Resting Heart Rate
To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quite, lie down and relax. Position a watch or clock where you can clearly see it whilst lying down. After 20 minutes remain where you are, do not sit up, and determine your pulse rate (beats/min). Use this value as your RHR.
If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your RHR.
As you get fitter your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).
Calculation of a zone value
The calculation of a zone value, X%, is performed in the following way:
Subtract your RHR from your MHR giving us your working heart rate (WHR)
Calculate the required X% on the WHR giving us "Z"
Add "Z" and your RHR together to give us the final value
Example : The athlete's MHR is 180 and their RHR is 60 - determine the 70% value
MHR - RHR = 180 - 60 = 120
70% of 120 = 84
84 + RHR = 84 + 60 = 144 bpm
If you have any comments, please reply at Jogging Saga thread. -
Alot of running techniques are discussed in details all over the place. In here, i will put up a few popular running techiques that is widely practise all over the world.
Galloway Method of Running
Who is Jeff Galloway?
* US Olympian
* Author of top selling running books in North America, Galloway's Book on Running and Marathon You Can Do It!
* Runner's World columnist
* Inspirational speaker to over 200 running and fitness sessions each year
* Designer of the walk-run, low mileage marathon training program-with an over 98% success rate Jeff Galloway spends the time necessary to answer the questions of thousands of beginners, recreational runners, aspiring marathoners and time goal runners-every year.
* He has worked with over 150,000 average people in training for specific goals and is the inventor of the Galloway RUN-WALK method.
* His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise.
5-10KM Traning Method
1/2 Marathon Training Method
Full Marathon Training Method
If you have any comments, please reply at Jogging Saga thread. -
Yasso 800s
Yasso 800s are an invention of Runner's World staffer Bart Yasso, who has run more than 50 marathons and ultramarathons.
Because of their simplicity, Yasso 800s have proven popular and useful for marathoners worldwide. Basically, Bart says that if you want to run a marathon in 2:45, 3:29 or 4:11, you should train to the point where you can run 10 repeats of 800 meters in the same time?2:45, 3:29 or 4:11. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds.
Bart suggests doing Yasso 800s once a week as part of your marathon training. Start with perhaps 4 x 800 and build up to 10 x 800. Between the 800s, take a recovery jog that lasts as long as your 800s.
(Additional hint: Yasso 800s are a great workout for any runner. Because they are "strong but controlled," they're basically a form of tempo training.) A good Yasso 800 workout: 6 x 800 at Yasso pace with recovery jogs between the 800s.
If you have any comments, please reply at Jogging Saga thread. -
Training Pace Calculator
The most important thing all runners need to know about their training is: What pace should I run during my workouts?
Training Pace Calculator will answer this basic question for you, and suggest a number of key workouts. Because the calculator is based on scientific research derived from your input, the workout paces are individualized to your own needs. In other words, they're not impossible goal paces for Olympic champions. They're paces that should prove quite "doable" for you.
Training Pace Calculator
If you have any comments, please reply at Jogging Saga thread.