Update Summaries~

Hi Everyone~

Still no word on how your official runs have been going... =\

Hope everyone's trainings been going well~ This blog seems kinda dead but I'll probably still post on it just to keep my training on track~ ;)

As before i've been focusing tons on speedwork lately..so runs are mostly sprints + recovery intervals...(speed being a relative term...on a competitive level i'm running like a middle aged man for my 5k...:P..though my mile time is okay i guess)...

Total Distance : 16500
Average Speed : 7 mph

Str Work
4800kg of lifts...plus misc body weight work...lifting is fun!...body work...not so fun....

Rest week next week!

Messaged everyone on a run on facebook....message back if interested ya~ ;)

Current Year Targets

sub 5 minute mile (faster then 19.3kph/12mph)
20 minute 5k (15kph/9.3 mph)

Current Status

5:45 minute mile (16.8kph/10.4mph) [ran this about a month ago. Due for a record run in 2 weeks... must...improve time....]

25 minute 5k (12kph/7.46mph) [just ran this record yesterday....time still kinda sucks....must improve!]

John : Week 19,20,21

Hi Everyone~

How'd the King of the road + the other runs go?...hope to hear from you guys soon.... :)

Haven't been posting much here since me and ash seem to be the only ones.. :P...though as usual i've been keeping detailed training logs....been focusing on pace for the past couple o weeks...wasn't happy with the pace i kept at for the std charted 10k... =\....also training heavily to get back into the ring (boxing) so tons of explosive strength and str endurance workouts going on in the background....

Total Distance : 18000m (6 runs of varying distances)
Total Time : 96 min
Average Speed : 11.25kph/7 mph

Str work
3000kg lifts...deads...squats...bent and bench presses mostly....just started w/ the side press...it's a bitch....can barely handle 20kg/hand in it...=\....think there are some girls who can handle more...hhahahaha....well at least the rest of the lifts are alright... :)

B.W work...
60 chins
80 squats
60 dips
100 lunges
150 pushups
240 crunches
120 supermen

I'm tired....might take next week easy... :)

Full Results out~

Hey everyone...full results for the 10k categories are out... =D

Browsed a couple o results (btw, for cross comparison between ourselves we should use the net time which is actually our personal bib times =)....)...think nellie got a 3 minute boost... =D

Heheh....plus now that we know the total number of runners we can calculate relative performance...i'm in the top 16% of the men's 10k class... =P

Targets~

Just some random musings.....

Speed division's a rather controversial issue among runners....few debate the 4mph walking barrier (beyond which almost everyone starts jogging instead of walking...lest a brisk walking style is adopted)....the jog/run division is a battlezone tgh....some camps believe it doesn't exist...others that there are differences between the two....it does make a lot of sense to factor in height and stride length into the equation....based on my run experiences i would divide speeds into the following categories.....just in case anyone's curious... ;P

Average Walk		3 mph
Fast Walk		4 mph
Jog		5 mph
Fast Jog		6 mph
Run Zone		9 mph
Sprint Zone		15 mph

~

On another note...i'll be heading back to the ring to pick up boxing again....(gotta get a new set of gloves tgh.....)... =)....gonna be seeing a lot more fast miles and 5k marks popping up...and probably less long runs.....hardcore endurance being a lil counterproductive to developing what I need in the ring... =\ ....will probably be joining the "shorter" distances in future races (3k/5k/7k/ occasionally 10k) and focus on tight explosive times....

Could feel the training clash during the recent 10k....body felt wonderful in the last mile sprint...but all the slower bits didnt feel too brilliant.... =\...time reflective of such too....guess i should start following the ol' sit on one chair maxim...hehe....

Goal = Sub 20min 5k, sub 45 10k....

So i won't be slacking off by any means~ =P...looking forward to future runs with everyone....and the occasional training run? ;)

Std Chartered run~

Whew~ what a run~

Just stat updates for now... :P...

Official Total distance : 10.62 (bit of slopey course tgh, so a tack on a bit. :P)
Startline Clock Time : 1 hour 3 minutes
Average Speed : 10.11kph/6.3mph

I like to compare my runs on a performance ratio to previous runs....a constant ratio (1:1) indicative of having mantained my pacing despite milage increase (gets tons harder the faster you get!).....taking my first 5k as 1 my current ratios for past races...a decline in ratio = slower pacing...increase = pace increase (sadly rather uncommon once you're in relatively decent shape...one or the other in that case....rarely both... =\...)

5 k = 1.00
7 k = 0.98 (virtually identical pacing)
10k = 0.90 [vs 7k]/0.89 [vs 5k] (bit of a pace decline....would have had to run 58 to mantain)

computed asha's...nellies and my sisters performance ratios...couldnt recall May's and siew li's 5k times tgh (and there's no post on that.....)... =\

Asha

5k = 1.00
7k = 1.05
10k = 0.98 [vs 7k]/1.03 [vs 5k]

Sis
5k = 1.00
10k = 0.92

Nellie
5k = 1.00
10k = 1.05

John : Week 18

A lovely rest week....skipped one run this week due to a nasty haze spell on that day.....ran two (approximately) mile runs....one at my usual pace...and one...for a new record~!...hahaha~....managed to trim 35 seconds off my previous best mile run time. :)

Times follow~

Run 1
Distance : 1525
Time : 9 min 29 sec
Speed : 9.65kph/6mph

Run 2 (record run)
Distance : 1610
Time : 5 min 45 sec
Speed : 16.8kph/10.4mph

Total Distance : 3135
Total Time : 15 min 14 sec
Average Speed : 12.4kph/7.7mph

Asha: Week 17 & Week 18

Did my 9k run on Week 17... Stats for that and total stats follows...

Week 17

Distance: 9.1k
Time: 96 minutes
Speed: 5.688 km/h

Not good at all... The last 1 - 1.5 k was really difficult... :/ However, I still want to try and finish the 10k in 90 minutes, so that will be my goal... :)

Total distance: 18.47km
Time:182 minutes
Average speed: 6.089km/h or 3.805mph

Week 18 (rest week.. yay!)

Total distance: 4.55km
Time: 43minutes
Average speed: 6.349km/h or 3.98mph