Friday, May 30, 2008

TRAINING at SP

today's training:

Singapore Poly...

warm up... missed the drills...
5 x 1000m at 4min 20 secs (target)..
rest of 2 mins...

however it came out like this

4:08min
4:11min
4:13min
4:12min
4:02min

coach was frowning...
"why are u always exceeding the expectations !! arrgggg.hhhh... keep to the pace" oppss...
coach will definitely try the next time!

ENDURANCE TRAINING TALK

yest we had an endurance training talk from coach. It was at Geylang Serai Community Club... relatively difficult to find. But thanks to Sukaimi from SG runners for helping us to source out for the venue..
it has been really great help...
another person to thank is Peishan who has painstakingly helped out in the event...it was hard work gal... great job!the talk began with people strolling in and stopping at the main entrance to pay the event fee $7.50...
we provided drinks and cakes from polar for them... i guess its just something to keep their stomachs not aching so much from the hunger.

after all the waiting, the talk finally started at about 742p.m...
coach went through a video on kenyas running and focussed on the posture.. he then went thru tips to strengthen core muscles and also the need to do those exercises..

the talk also included the MUST, SHOULD and COULD... three key components...
the videos were interesting! we did not realised that the videos he took of us actually went into the presentation! sneaky coach!

after some detailed explanation, he went on to explain the different training methods... he also talked about the watch I was wearing which could track the pace I was running and the distance I covered... the NIKE PLUS.... it is a good watch....

coach was teaching the endurance runners how to run their long runs at their target race pace... and to separate them.. however, it would be great to have a watch like NIKE PLUS...

the talk then went on to tempo runs, VO2 MAx, lactate threshold...
and a lot more... it was a little too much..
coach informed me that the info was supposed to be covered in 2 talks and not one...however, he tried to make the best use of the time to cover as much as he could...

after the talk, feedback was great!many were impressed! some wanted to go training under coach, however, coach is very focussed about his 15 athletes... and not really willing to accept more..

but he is considering of having a practical session as a workshop or a 3 months leading to a race training programme...
not much details are finalised yet..

if people out there are interested please feel free to email me at : crazy_sumiko@yahoo.com

anyway ERIC whom i know from MR 25... came down to help promote some NIKE products...
the shoes are great! I was introducing the Volmero series to SHU!... hope she buys them as a great use...

SHU and me went to rebond our hair together today.. thanks babe... it was great! and she asked me to go back to cut more of my fringe because my fringe looks kinda weird with so little cut...she is persuading me to get a bob!!! oh no!
us after the talk.. looking so tired....
and shu bought me a nice top from Holland.. she refused to tell me which shop she bought from... the next time i go shopping i wont bring her along... will get her something super nice!and here is my new rebonded hair!



Wednesday, May 28, 2008

TRAINING ON 26 May 2008

Monday's training at CCAB... graveyard run... did 6 mins set... 6 sets... and 2 mins rest interval each... was fun! maintained around JJ's pace all the sets... had strength to push the last set! legs felt strong after training. Realised that there is about 1 month left to Gold Coast... can i Make it to my PB? it's still a unknown answer... photos after training....Natalie... she is a strong 1.5km runner!and then the girls! opps.. i wore my shorts too high and had to hide behind the girls... and a new entry to the team... "stop acting macho Fab..." :) where is Marcus , Illyas , Karthik and Subaish?and then the famous Fab having his little massage session with coach...these are the little things that a coach does to his athletes that matter a lot... attending to the injuries immediately when the athletes need them... Mr Guy is the best i ever met...and Strong fab became a weak fab ... acting only?caught u on the cam! stop the acting Fab!haha:) and last but not least, the muscle man Atiqi!and a new piece of good news... Junko, my youngest sister has gone under the tough training of Fab, one of the top marathon runners.... he will soon transform her into a fine athlete... ! thanks Fab!

now trying to recover from a sore throat plus slight cough... proof that I am drinking!I dislike falling sick when the important training is coming up...

Monday, May 26, 2008

RACES

Updates of races that are upcoming...
the highlighted ones are the ones that I am going for.

31 May
- Sundown marathon

1 June
- MR 25 5km time trial

7 June
- MESRC Adventure Race

8 June
- SAAB City duathlon
- Passion Run
- MR 25 X C-ty marathon

15 June
- Phuket Marathon
- Orchard Mile
- Mount Faber Mizuno Race

29 June
- Lion City Marathon

6 July
- Gold Coast Marathon
- MR 25 25km progressive run

13 July
- OSIM triathlon

20 July
-Port Dickson Triathlon

27 July
-Mizuno Wave Run

2 August
- City Chase Adventure Race

3 August
- MR 25 5km time trial

17 August
- Desaru Long Distance Tri

24 August
- Army Half Marathon 21km

7 September
- Aviva Half Ironman

4 Oct
- North Face 100km

Nov
- Lumut Powerman Malaysia Long distance Duathlon (10km run then 60km bike and then 10km run)

Dec
- Singapore Standard Chartered Marathon
- 7th Race Angkor Wat 21km

Friday, May 23, 2008

NIKE PHOTO SHOOT!!!

Did a photoshoot for NIKE this week... went down all the way to EAST coast park for the shoot... was dressed in the NIKE new attire for the next season, it was nice! took a few shots of me stretching, warming up, relaxing and running...! i felt so weird being in front of a camera at first... the smiling had to be controlled.. some angles were not taken quite correctly... and they made me look really fat! ahah .. and i am not photogenic, so I guess the photos will not come out quite nice...

the tedious part was the running photoshoot... he had to take me running from front viewand side view... as i had short hair, the moment i start running, the hair started to blow upwards and it became really messy... I think i took more than 80 shots to be able to get about 30 shoots right... many shots could not get me "flying in the air".. many of them were landing shots...! well I guess this have to be done really professionally... and my photographer was really patient and experienced and professional! he did every single shot with detailed and focussed... and in the end, we ended the session with having several shots pretty well done...

i hope that the photos coming out in shape run magazine will appear to be slim and fit, but not compromising the tough training and running effects!





I finally got sponsored by an optics company! SMITH!!!... thanks to Jamesom and Jill... I wrote in my resume to them about 2 weeks ago and they got back to me with a favourable reply... they offered to sponsor my eyewear!! thanks man!!! I was so excited about the eyewear...






It so happened that i went to PASSION bike shop to replace my bike chain yest, i happened to see Jameson there! and he passed me my sponsored pair of sunglasses... I chose the REACTOR MAX... really sporty sunglasses... i love the pink colour lenses...the whole sunglasses came in three lenses.. black, clear and pink! thanks to SMITH!!! i really love it...
anybody who really wants to buy sunglasses for your race, sports activities, try SMITH!!

TRAINING AT BISHAN

had training with Shu on wed night... swimming training... at Bishan swimming pool..
initially thought that the training was supposed to be a real swimming training... in the end when we reached, we were pulled into a life saving training which both of us felt really reluctant to do it.. had to do towing... and then underwater swimming...

after one hour of instructions and training.. we felt really bored... talked to the coach and in the end,we ended up swimming on our own... SHU is really fast in her swim! She used to be a school swimmer... and she swims like 22 mins for 1.5 km! ahaah ...

we did several sets of swim... and we felt so much better than the life saving training! and after that we decided to have a 2 person swimming training every wed... 730pm at SPE...! haha... now i am going to start on swimming.. but not hardcore swimming anymore.. just training with my bestie.. SHU!

Monday, May 19, 2008

OUTING with SHU at SENTOSA and VIVO

today was a day without bfs!!! both bfs at work and it was a gfs day! met Shu after my training with Fabian... and we went to Sentosa!!!! it was a really hot day! Fabian gave me a lift to harbour front from vivocity(we spent 10mins looking for his car!!)... Shu picked me up from there... and here we are at Tanjong beach...
my first time lying on the benches there at KM8...

and Shu took pics of me...aiyoh ...this was nicely taken...
and she pulled me to the sea so i have to wear my shorts! and after that we went vivo for shopping... went to topshop, zara and other quite interesting shops... and i wore this tube dress which shu felt was pretty nice on me... was so tempted to buy it for the upcoming wedding dinner, but it cost $146 .. so i gave it a miss...and then i tried on this dress.... but S size was too loose and there was no XS size.. again had to give it up! arrgghhh....and then it was dinner time... ohoh... after a whole session of shopping for heels! she bought 2 really high pair of heels and i bought a pair of medium high heels!fabulous outing with darling SHU today! i enjoyed it really a lot! looking forward to the next outing... meeting her tomorrow to bring her down to join Safra running group.. and wednesday we are both going for swimming training in the evening!

SUNDAY LONG RUN

i went out for a long run today... wore my AirZoom Volmero 2+.... along with my NIKE plus watch.. and met Fabian at macritchie for a long run... we ran the 10km northern course and then headed back for some drink before going out to lower pierce... really chatted a lot along the way... haha... reached the prate shop, stopped for a can of hundred plus and then headed right into the second gate of the 35km route... made a u-turn over there and headed back to macritchie... I did 2.5 hours and easy jog and clocked about 25-26 km (based on the watch)... walked the last 1.5 km to macritchie... Fabian left me at 2.5hours to complete the last half an hour.. he was supposed to run 3 hours!... met him back at macritchie...did our stretching and I took some photos of him! he is the poster boy!!!... however, the person on the poster does not look like him... seems that the face was a little elongated and i was telling him that the photographer had done a great deal because the picture covered all his "holes" on the face! haha... opps!I made him pose for the above photo... does it look like the guy in the poster... obviously ! it is him!

BINTAN TRIP

Last SAt to Sunday I was at Bintan for a staff retreat... keming primary school teachers and staff... my first one... and here are the photos!!! finally got them uploaded...room pictures!!!! its an extremely cosy and nice room... value for money. though it costs almost $180 a night.... but the quality is really good. I recommend it to my friends who are interested for a holiday just for relaxation...and with a LCD tv as a welcome to us!and us checking out.. I was so tired and black! with Sharon...with sharon and Sarah...and when we were at the ferry terminal...