Beginning of the new year… Singapore Biathlon is here again

2012 is here.
For some of you who followed my blog for training program, I will be putting up the training program for 2012 Singapore Biathlon like in the past.
It would not differ much from the previous year but with additional strength and conditioning training. And I am going to start the master swim class for the next 8 weeks to help you prepare for the race.

The only thing is that the master swim program would be conducted in Fairway country club and by Swim Concerige. I am helping them with the sessions. The monthly rates for the twice a week swim classes is $90 but for my friends it would be $30. The swim sessions are held on Monday and Wednesday 7.30pm to 9pm. There will be an informal run session on Thursday focusing on intervals at Bukit Timah CCAB running track at 6pm. Please email me or FB me in anyway if you keen to join the program.

Hope to see you!

6 more weeks and sorry i am late again

6 weeks is not a short time but this week is really bad or really good since there is CNY.
you either…
1. eat and drink too much and feeling sluggish about work or everything.. or sian that you actually have to work after 4 days break.
2. you have so much time at hand during the 4 days long weekend, you trained till you have calorie deficit and ready to kick your training partners butt ..

or both.. you managed a nice balance of feasting and chilling with a decent amount of training.
either way, you win.

swim 1 – intervals
6 X 75m (with 1 X 25m after every 75m)
10 X 50m RI 30 sec
10 X 25m RI 20 sec

swim 2 – threshold
1 X 300m RI 1 min
3 X 200m RI 1 min and 2min rest in between sets
1 X 300m

run 1 – intervals
4 X 1.2Km RI 1.30min

run 2 – tempo
2Km hard , 1km easy
3Km hard , 1km easy (Speed 5Km timings)
2Km hard, 1km easy

brick
1km swim/ 8km hard
3x 100m sighting drills for warm up and warm down.
you can do this in the pool too.

go out and burn all all the CNY goodies’ calories!

7 weeks more to Sing Bi 2012

sorry thought i uploaded the training program last week!
sigh.. technology and owning 2 IOS device and 2 mac is confusing me…

last week, you should have done your 5KM time trial for run and 3x300m swim time trial, and that would have given you benchmark for all your training sets for the next 7 weeks.

this week, the focus is on getting into training intensity and schedule.

swim 1 – intervals
5 X 75m (With 1 X 25m easy for every 75m)
10 X 50m RI30sec
10 X 25m RI20sec

swim 2 – tempo
2x 800m RI 3min pace at threshold of 100m + 10-15sec.

run 1 – intervals
3 X 200m RI 200m (optional, only if you have done some speed workouts before this session)
10 X 400m RI 1min 30 sec

run 2 – tempo
8 Km Run ( At 10 Km speed)
* 10 Km speed will be known from 5 Km TT from Jack Daniel’s pace chart. example, i did 5km at 25.45min, my 10km TT time is 53.27, and pace 5.20min.

swim/run
750m swim/5km run

you might have the pace a little too fast for you but just press on. if you have been running longer distance in slower pace, running fast is not something your body get used to yet. ‘yet’ is the word, your speed will come to you in time. if you have difficulty running the tempo runs, it is likely to due to the lack of longer distance run.
just hang in there!

1 more week.. and i know i missed out on the 2nd…

it is almost cardinal sin of any training program is to be inconsistent.
and i just committed it for this program.

hope you did run even though i didn’t post up.

workouts for the week

run 1 – intervals
6x400m RI 400m

run 2 – tempo
5km at Marathon pace

RACE!

most important thing to remember is not to overtrained. reined in your anxiety and excitement and unleashed them on race day!
plan.. plan and plan.
then execute your race plan.
be discipline about it.

every race can be the best race if you achieve your goals.
there are performance goals, process goals… what are yours?

hope and pray for the best race of your life.

3 weeks more.. and i know i am late to post

it was a whirlwind kind of week, where things were moving so fast and furious you didn’t really have time to think but re-act.
i was training rather well till i was called to help out with a wake service. it can only be last minute for death…
then it is the report from work, that i don’t really have the ability to make it better.

and fatigue from all these.
a little depressed and not too up to my game.

workout for this week. a little late… i know…
this is the beginning of the taper phase for marathon. i know you are tempted like anyone of us to squeeze in the last training session.
better to under train going into the race then overtrain.
less is more!
let your body rest and be ready mind and body for the big effort.

run 1 – intervals
8 x 800m (1:30 RI)

run 2 – tempo
8K run @ Mid Threshold pace or 10km race pace. it is a hard workout!

run 3 – long
21K @ MP

if you really haven’t find out what pace you should be doing, it is time.. and there should be no other time to test it out. if after the long run, you feel off. then it is too fast for you… remember you are suppose to run that distance… 2X!!!

4 weeks to SCM, rain rain go away

it has been great weather for some days..
last tues the rain stopped in time and air was cool and not humid… perfect weather for anything outdoors!

the long run are getting tougher.
longer and more intense.
please track your pace and volume. log your training!

workouts for this week..

run 1 – intervals
10 x 400m (400m RI)

run 2 – tempo
13K run @ Marathon pace

run 3 – long
32K @ Marathon pace + 9 sec/km

u should feel that the long run is ok.. not too tough and when you are done, you feel like you can run another few more km..
and
get used to drinking and eating along the way.
if need to drink, try out the drinks that the drinks that will supply at the race.

all the best.

5 weeks as we speak

how is time a factor in motivating you to train?
can the urgency of it add motivation to run harder, run longer, run with greater purpose and precision?
maybe all of the above.

this week is getting into the race pace work.
precision is the key.
if you can going to run at this pace for race, time to run at this pace for the long run.
don’t just run the mileage if you are gunning more for PB then the finisher tee.

the 100 year old marathon finisher did it in 8hr and a little more.
he ran the marathon when he was 90 at 5.40hrs. if you are not going to run faster than him when he was 90, i think you are better off just running to finish.

no shame.
just different goals and expectations.

workouts for the week

run 1 – intervals
3 x 1600m (400m RI)

run 2 – tempo
16K run

run 3 – long
24K at marathon pace
if you have not done the 30km long run, time to do this first!

Seriously it is only 6 weeks away

what have you been doing in terms of preparation for SCM?
it is only 6 more weeks…
panic button should be pushed!

do you have a race plan?
if not, time to write one.

have you done more than 75% of your race distance in your long run?
if not this is the week. hopefully it is not a 100% increase from your last long run…

workouts for this week

run 1 – intervals
1,2,1,1, RI 400m
(yes it looks deceivingly like last week’s… and yes it was meant to be! we didn’t get a chance to do it…)

run 2 – tempo
8km at marathon pace
actually a rather easy run… for a reason

run 3 – long
32km
this is the reason…

have fun

7 weeks to the RACE

Last week was one of the best weeks of training for most of us.
We managed to clock in 3 runs and hit all the targets. Some of us ran in the NB Real run on Sunday, despite of the blazing heat at the end, Raymond posted a very good time on his debut race. More great races and performance to come!

The weather has been irratic; pouring rain one day and sourching sun the next so hydrate but be prepared to be flexible in your training schedule.

Run 1 – tempo
8km at marathon pace

Run 2 – intervals
1km, 2km, 1km, 1km RI 400m

Run 3 – long
28km

The tempo is meant to be easy so that you have some left in the tank for the big effort.

8 weeks

Rain go away, come again another day!

Last week I had to cancelled a training even though we were on the track… Was a sad end to a wonderful day with us.

All I can said.. Do all you can and train when weather permit and maybe consider treadmill…
Or just take the opportunity to do things you won’t because you are busy. Could turn out to be something memorable like meeting up with friends impromptu. Life is too short to look back … Especially for missed workouts

Run 1 – intervals
1600m RI 400m, 3200m RI 800m, 2x800m RI 400

Run 2 – tempo
6.4km mid tempo pace

Run 3 – long
24km for marathon, 16km for 1/2 marathon

As I am writing this, I remember the many who can’t run. It is a blessing to be able to do what we do, appreciate it, enjoy and celebrate!