before you sign up for another race…

long distance races are getting more popular now.
20 years ago, there are less than 10 Singaporeans who has raced in an iron man distance triathlon, today we have hundred ironmen, marathoners, ultra distance runners, adventure racers and quite a few of them have very little training nor experience before they embark on this journey
it is [...]

post CNY workouts! and we are 6 weeks out from singapore biathlon

i am sure all of us are still in the new year mood… 
and carrying the new year’s goodies spillovers…
we need to workout!
we had a wonderful time in the 2nd hippest beach in singapore.. 
Tanjong but we were @ siloso too…
 
focus on this week is the transition training. reflect on the transition training (800m swim/ 5km+ run [...]

training for this week… and recap of last week’s

first, i am sorry that this week’s training schedule is late.
tried to log on to wordpress but i had some issue with it…
only managed to get on now!
and without further ado..
this week’s menu of training…
run 1 – intervals; 4×1000m RI 400m
run 2 – tempo; 6.5k @ ST  (short tempo pace, please check the chart featured [...]

congrats to all who finished the standard chartered marathon!

there was no posting for the last week. i apologise for it.
was too caught up with shopping and eating in Shanghai and HK…
pray that everyone had the best performance of their life with all training and preparation you have done.
congrats in all that you have done!
even if you feel that you have not don’t your [...]

only 4 more weeks…

it is 28 days more to race day!
if you have not done the distance, it is too late for the marathoners but for the rest.. u can still have 2 more long runs.
this is a tough week on mileage for the marathoners. last long run.
for the rest.. should be working at running the long run [...]

9 more weeks… getting to crunch time!

i will be away to jakarta but the sessions will carry on on sat.
for marathoners
run 1 – intervals
2 x 1200m (2 min. RI)
4×800m (2min RI)
run 2- tempo
8K run @ MT pace
run 3 – long run
32K @ MP + 28 sec/km (the killer distance)
get a group to run together.. remember.. eat and hydrate. ECP maybe your [...]

long run this week not on 4th oct but on 1st oct!

please note that just for this week…
long run will be on 1st oct (wed) hari raya public holiday
730am at East Coast Park Mac.
see u there to start the hari raya feasting with deficit calories!

how training program of running kakis will be run…

running kakis follow the running program designed by Furman Institute.
you can read more about this training program at http://www.furman.edu/first/
as i coach i can assured you that this program worked and it has been partially tested out among my students and clients in the past.
this program, unlike most other running program that designed around 6 running [...]

have you signed up for standard chartered marathon but you now don’t know what to do?

you could be a seasoned marathoner, hoping to achieve personal best this time
first time trying to do a marathon…
did some 10km and maybe 1/2 marathon is a manageable challenge for now…
just want to run to gain fitness and you signed up for 10km to gain some motivation and maybe kick start your new regime…
but you [...]