Jogging Saga
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u go and jio monkey to go lah....Originally posted by SGpork:i miss the stadium..
long time no go i see miss track
who want go with porkie me ?
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went for a 10k run this morning. the feeling is as per last week. The leg is heavy, my lungs are slightly overworked. Timing was bad.
my running partner say..." i think u have a BURNOUT"......
Runners' Burnout: It'll Stop You In Stride
By James Raia
It's not uncommon for an athlete to achieve a goal and then have difficulty staying motivated. The predicament is one variety of athlete burnout, and it doesn't discriminate whether you thrive on walking, swimming, cycling or running marathons.
Athlete burnout can also occur as a result of stale training habits, overracing and overtraining as well as a mental letdown. And it doesn't matter if you're an elite athlete or a weekend warrior.
In her 1993 book, "How To Train For and Run Your Best Marathon," author and three-time women's U.S. Olympic Marathon Trials competitor Gordon Bakoulis offered a succinct description and burnout warning.
"Don't race too frequently," Bakoulis wrote. "Just like running too much mileage or doing too many speed workouts, overracing can lead to excessive fatigue, burnout, and it may contribute to injury.
"A good test of whether you're race too frequently is your mindset as you approach a race. You should have a feeling of eager anticipation and excitement. If you approach a race with a sense of listlessness or boredom - or worse, dread - you have probably been overracing."
Another sure sign of overracing or athlete burnout, Bakoulis suggests, is a sudden, otherwise unexplained dip in race performances.
But a "burned out," runner can also use the problem as a blessing in disguise. In fact, if an athlete recognizes the symptoms, they can refocus their training and even improve their running.
Shawn McDonald knows the burnout phenomenon as well as anyone. The 44-year-old cancer researcher in La Jolla, Calif., has completed dozen of marathons and ultramarathons, including several 10 -mile races. But even an athlete of McDonald's caliber knows the value of an relaxed mileage week. As a result, he reduces his running mileage and incorporates other forms of exercise after important competitions.
"If one has a cutback week every fourth or fifth week, then in the long run they will be a stronger and faster runner, have fewer injuries and be much more likely to avoid burnout," said McDonald. "It takes some planning and motivation to put these changes into your running program, but it is the smartest thing to do."
McDonald's suggestions were offered as advice to an unmotivated ultramarathon runner who sought advice on an Internet running forum. But his thoughts are relevant to athletes in all sports and of varying abilities.
Therefore, consider McDonald's guidelines for combating a lack of motivation or burnout:
1.) Take a cutback week. Reduce your mileage by at least 50 percent for a week or two. Take at least two days of during the reduced scheduled week, and maybe try some cross training, cycling, swimming or hiking, as examples. Other sports can revive your mental outlook.
2). Change your exercise routine. Train on different routes than you usually do. If you don't train on trails, head to a local park or drive out of the city to run. Run with new friends or with a group you haven't run with for a while. Try a group that trains faster or slower than you usually do. Enter a local event and do it as a pace workout, instead of an all-out race.
3). If you're an long-distance athlete, take at least the week following your last event to train a lot less than normal. Don't worry about your mileage. You won't lose your fitness level and you'll be less susceptible to injury.
4). Be careful of long-lasting conditions such as dehydration and lack of sleep. Overtraining and burnout is a downward spiral that requires some changes in your training routine and mental outlook. Chronic dehydration is more likely in the hot summer months.
Also, slow down the pace of your workouts in hot weather, and make certain to drink more fluids before, during and after training runs.
McDonald's advice and Bakoulis' offerings are, of course, the opinions of elite and highly accomplished athletes.
But their suggestions are based on years of experience. And their common sense practices could mean the difference between an athlete giving up a sport or returning to a healthy and enjoyable fitness-oriented lifestyle. -
Prevent Burnout
Too much hard work and dedication can hinder your progress. The key is finding the right balance
by: Amby Burfoot
All training theory rests on a simple foundation--the principle of gradual adaptation to stress--that can be tauntingly difficult to follow in practice. This book contains many words to guide you toward a sound training program, one you can change and adjust to your own needs. But you may still fall into the overtraining trap.
Why? Primarily because runners are sometimes so motivated, so dedicated, and so focused on a goal that they don't follow the old adage "Listen to your body." Sure, you've had a long week of business travel or a sick child at home or exams to study for or a developing sniffle. But your program calls for a Sunday morning long run, and darn it, you're going to stick to the program.
Most of the time, such dedication pays dividends. If you don't have it, you won't succeed in reaching your goals. But you must also realize the opposite: Too much dedication can sometimes interfere with your plans. The key is to find the right balance.
To balance your training with your life, you must observe a number of physiological and commonsense principles. First, when your body is rebelling, listen to it and take it easy. Leg soreness means something. So do other aches, pains, and fever. Listen to them.
Strangely enough, there's a thin line between peak condition and burnout. Many runners fall into the burnout trap just when things are starting to go particularly well. You feel great, you're running fast, and every workout seems easy. No wonder you're tempted to run a little farther and harder every day. You sense that you're on the verge of a breakthrough.
This is often when the breakdown occurs instead. One morning, you wake up feeling sluggish and feverish. That day's run is a disaster. So are the next day's and the one after that. Concerned that you've had three or four bad days in a row, an alarm goes off in your head: You're getting out of shape!
So you push yourself really hard for the next several days, eager to have rewarding workouts. You succeed, to a point, but it takes tremendous effort. In fact, it increases your overall burnout, and soon the downward spiral continues.
When this happens, the only way out is to take several weeks, sometimes more, of rest and very easy running. You will bounce back because your body is programmed to repair itself and recover, but it won't happen as fast as you'd like.
It's far better to avoid burnout in the first place. Use common sense in your training; do less when you're facing unusual, outside stresses. And make sure that you have regular recovery days and recovery weeks built into your training program. The only way to maintain optimal fitness and energy is to give yourself appropriate breaks when you need them. -
x2Originally posted by kops21:u go and jio monkey to go lah.... 
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Hi.. around woodland which area? becos i sometimes will jog frm Sembawang to Woodland.. may be can visit u.. Hee Hee.. Hw many chin up u manage to do after e run?Originally posted by OrneryBoy:hey guys, where do u all normally run?
I run round my neighbourhood at woodlands during evening 6 - 8pm
after a run then cool down a while then visit chin up bar... -
i do chin-up after run, coz i lose lotsa "body water", do 3 only.. so must buck up siahOriginally posted by Gwy85:Hi.. around woodland which area? becos i sometimes will jog frm Sembawang to Woodland.. may be can visit u.. Hee Hee.. Hw many chin up u manage to do after e run?
i prefer to run one big round, home to woodland mrt then to admiralty mrt then back home
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before go run.. i am able to pull 7 times.. but after e run.. drop to 4-5 times.. no more strenght liao.. Ur running pattern same as mi.. go for big round.. HoHo~~Originally posted by OrneryBoy:i do chin-up after run, coz i lose lotsa "body water", do 3 only.. so must buck up siah
i prefer to run one big round, home to woodland mrt then to admiralty mrt then back home -
oh yea lao da..
im back ..
i lvl up again
back alive still kicking
feeling so good so high -
dont want..later i go there xia suay myselfOriginally posted by kops21:u go and jio monkey to go lah.... -
Originally posted by BabyLover:x2
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im back from 12km
kops burnout .. oh no..
u ..race too much already isit
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n there is this 2 siao charbo very annyoing...
1 very fat...fatter than me...i think 80 kg or more..
then...they walk i pass them..
she say nv say anything...
second time.. she whisper..to her fren...eh..him again..
3rd time...still ...wah piang...this guy again..
4th time.. huh ? he buay sian ?
i stare at her..
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laugh what...Originally posted by OrneryBoy: -
3....Originally posted by OrneryBoy:i do chin-up after run, coz i lose lotsa "body water", do 3 only.. so must buck up siah
i prefer to run one big round, home to woodland mrt then to admiralty mrt then back home ....buck up... -
Originally posted by SGpork:dont want..later i go there xia suay myself ......
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Originally posted by SGpork:im back from 12km
kops burnout .. oh no..
u ..race too much already isit 
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Originally posted by SGpork:n there is this 2 siao charbo very annyoing...
1 very fat...fatter than me...i think 80 kg or more..
then...they walk i pass them..
she say nv say anything...
second time.. she whisper..to her fren...eh..him again..
3rd time...still ...wah piang...this guy again..
4th time.. huh ? he buay sian ?
i stare at her.. ...... -
Originally posted by kops21: ......
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orh...Originally posted by kops21: -
not funnyOriginally posted by kops21: ......
very -
i c u like fat ladies....Originally posted by SGpork: -
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-.-Originally posted by kops21:i c u like fat ladies....
since when ..
no im fat already...
i only like skinny 1..
want me post a picture here?
i bet u dont want. -
u fat, so must get someone fat also...or else no matching...Originally posted by SGpork:-.-
since when ..
no im fat already...
i only like skinny 1..
want me post a picture here?
i bet u dont want.