Permaisuri Lake Track SCKLM Circuit Run

The Permaisuri Lake Track circuit run for the SCKLM

last Sunday was a successful one.


Thank to Phoon, Sim, Ah Foo, Fatt, Low in helping carrying the

drinks, and BIG thanks to Har who is kind enough to wake up

wee hour in the morning and helped us manning the water

station.


Most runners dutifully completed at least 21 laps run, while some

achieved the 25laps target. A few even did a 27 laps run yesterday.


Well done and bravo.


While doing the long run on the lake track has some obvious disadvantage,

(like half of the track is in concrete and brick, and after about 20laps or so,

you really can feel that the impact is killing the legs, and after 7:00am,

people start to pouring in and really crowd the track) its pros clearly

out weight its cons.



I seriously considering doing the LONGEST LONG RUN on the lake tack in 7/6/09,

the next next Sunday.

In the mean time, this week is a recovery and easy week.


Rest well and enjoys.


Crank on.

SCKLM Circuit Run, Be there at 4:45am

To all runners who will participate in this

SCLKM Circuit Run on 24/5/09 Sunday, please gather

at the Permaisuri Lake car park near the swimming pool

latest by 4:45am. We will start distributing the iso drink

at 4:45am. The run will be started at 5:00am sharp.



Crank on.

SCKLM Circuit Run

SCKLM Circuit Run 09

Date: 24/5/09 (Sunday)
Time: Starting at 5:00am
Distance: 25 laps of Lake track (32.5K)
Payment: RM5 per person



Iso drinks will be provided as well as bananas.

Noticed that iso drink will only be served after 6:00am
due to no volunteers manning the station.

Help in transporting the iso drinks,
"watching" the iso drinks and bananas is very much needed.

During the previous circuit run, I had encountered
quite a few non-runners who thought that the iso-drinks were
supposed to be some promotion kind of things and
they really help themselves drinking without asking.

This time around, we only planed to purchase 6 cartons of iso drinks
(6X24=144) and assuming each runners drink 4-5 bottles, there are only
enough for 30 runners.


So, everybody please helps out, as I will also need to run
the circuit run myself, so I won't be responsible for
manning the water station this time, sorry...

The purpose of the circuit run is what I called

Marathon Pace Run.

Firstly, the flat course of the lake track is
chosen to stimulate the flat SCKLM route condition.
(You are free to run the hills, but if you like the hills,
why not run in Double hill or Hartamas. You could take the
outside 4k laps too, but you would not be able to pace yourself
as nicely as the 1.3K lap does.)


More importantly, it is a practice for the target marathon
pace. For example, if you shoot at 4:45 for the upcoming
SCKLM, then you should aim at completing the 25laps in
3hr38, which translate to average of 8:43 per laps.


I suggest that you always use a range for your marathon
goal, for example, you should aim at 4:45 to 4:30 intead of
just 4:45 or 4:30.
This means completing the circuit run in anytime between 3:27
and 3:38 is fine.

Always start at the low end of the pacing for the fist 10laps
of so ( which mean 8min43sec or slower per lap) and then speed
up towards the last 10 or 15 laps (trying to push to 8:30 or
even 8:15).

Below is the chart that I prepared for marathon
goal time between 5:30 to 3:15 and the corresponding
32.5K(25laps) target time and the average lap time.

Marathon	32K5(25laps)	Lake Lap Time	Min/K
5:30	4:13	10:07	7:46
5:15	4:02	9:38	7:25
5:00	3:50	9:11	7:04
4:45	3:38	8:43	6:42
4:30	3:27	8:15	6:21
4:15	3:15	7:47	6:00
4:00	3:02	7:18	5:37
3:45	2:52	6:51	5:16
3:30	2:40	6:23	4:55
3:15	2:28	5:56	4:34

Hope this helps.

May we have a successful circuit run this coming Sunday,

see you there.

Crank on.

Ooops, I slipped

Remembered that not long ago I decided to say no to alcohol, well

unfortunately, I slipped.

That was on 11/5/09 and I officially broke a streak of four weeks of

no drinking.

I won't try finding any valid excuse for the slip, and I certainly

won't beat myself up.

I didn't drink on the 12th, neither did I drink on the 13th, and I

am sure I won't today.

Let's just see how long this second streak can last.


Crank on.

Weight Loss 3

Ever wonder what is your ideal weight for running?

Well, Dr. Stillman might have just the right suggestion for you.


Firstly, he fixes the non-active man's average weight for height

with a simple formula.

He allocates 110lbs (56.2kg) for the first five feet (1.524m) in height,

and 5 1/2lbs (2.296kg) for every inch (0.025m) thereafter.

He is a bit harsher with women, though, giving them only 100lbs (45.3kg)

for the first five feet and 5lbs (2.268kg) for every inch thereafter.

Having established the average is not where he stops,

he then speculates on the ideal weight for athletic performance, as follows:

Sprinters (100-400m): 2.5% lighter than average

Middle-distance runners (800m - 10K): 12% lighter than average

Long-distance runners (10 miles onwards): 15% lighter than average


Now, for a person of with height of 5'6" like me, that translates into

143lbs(65Kg) for an average non-active man and if he happens to be a long

distant runner, his weight is best kept to be around 121Lbs(55.25Kg).


Wow, that's a lot deviations in my case,

but at least now I know what I should aim for.


BTW, if you happen to be overweight by a lot more than

an average non-active person(me included),


DON'T DESPAIR!

LOOK THINGS AT THE BRIGHT SIDE,

AT LEAST YOUR RUNNING PERFORMANCE HAS A LOT OF ROOMS TO IMPROVE.



It is always better if one is 15% heavier than an average person

and run a sub 50min 10K than having a long distant

runner's body frame and still run on the same par.

The former will just outdoes the later in no time

once one gets rid of those excess baggage .



It would be interesting to know how much performance gain

can be achieved from the weight drop,though.

If I happen to come across any research relating to this,

it would be nice to be posted in Weight Loss 4.



But until then, Crank on.