jogging and motivation thread

[WussRedXLi]

Fast middle aged runner

 

[WussRedXLi]

 

[xenotine]

just started easy run zone 2 routine .
is it normal to run this slow? How long to see improvement

 

[dev_stg_prd]

 

[WussRedXLi]

just started easy run zone 2 routine .
is it normal to run this slow? How long to see improvement

For just health / recreational running without any emphasis on races.......just run more and enjoy the process.
It is a normal pace for many decently fit individual just out there to enjoy the day/night.

But what are you after when you say improvement? You wanna run faster in the 3k distance, 5k perhaps?

PS. The discipline of waking up at say 6.40 and starting to run at 7.10 on Sat/Sun is already a win by itself, where 99% of the population is still sleeping. (hope you also run at least 1 or 2 more times on weekdays)

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

9 deg C
62% RH

 

[WussRedXLi]

 

[WussRedXLi]

Went to dig out more info about 5k.

Seems like only 4 pax have broken 15 mins. Together with Mok Ying Ren.



https://rameshon-m.blogspot.com/2011/05/5000m-review-on-singapore-athletics_20.html

Friday, May 20, 2011​

5000m - A Review on Singapore Athletics. (Part 3)​

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

5000m - The name of the game is precision in pacing and being ready for it.


Picture 1- N. Ganesan, from 16min 46sec personal best, during teenage years, to 14min 57sec, breaking the national record for 5km

Life Time Best 5000m - A Ranking- (All are Singaporeans)

1 N. Ganesan - 14min 57sec (Current National Record holder)
2 G. Krishnan - 15min 03sec
3 Chamkaur S - 15min03sec
4 Mok Ying Ren - 15m 05.98sec
5 Jagtar Singh - 15min 06.5sec
6 P.C. Suppiah - 15min 10.6sec

Definitely, N. Ganesan stands out as the best runner so far in history. The rest of the runners mentioned in this list are between 15min 00sec and 15min 11sec. After doing this time N. Ganesan had a series of injury, especially at the foot area. He had heel spur. Due to repetitive running, sometimes if you are unlucky, and the calcium content increases there, a growth of a bone will form at the heel area. It is, I think, not an injury but it can be painful and it can increase in intensity over time.

He went for an operation thinking that it may solve the problem, but it didn't. Anyway, an operation by the doctor was the last thing in Ganesan's mind. After some training with me, after the operation, he told me that the pain was coming back. It was heel spur again. He stopped running intensively after that. He did not want to operate again and face the same problem another time. Enough was enough for him.

Several attempts were made by G. Krishnan and Chamkaur Singh to go below 15min 00sec in the past. It was a valiant challenge but it was not successful. Now we have Mok Ying Ren attempting. This is a good sign. Over time, I also believe that young runners Ashley Liew, Soh Rui Yong, S. Jeevanesh, Galen and Oon Shui Kun are in contention to bring the time down. In two to four years time, there is a possibility for the time to go under 14min 40sec. This is my prediction. I can see this already starting to take place.

Coming back to the story, I remember running the All-comers meet somewhere in 1991/2 Singapore Open. I was attempting to do a 15min flat for the run. I told myself that if I can stick to a pace of 1min 12zec I should be able to achieve this feat. In the race, a runner from Korea and India ran.

They were about to go for the Hong Kong Marathon with me which was a month later after Singapore Open Track and Field race. The Korean came in first and the Indian runner came in 4th in Hong Kong Marathon. I came in 5th.

In the 5000m Singapore Open, we ran together at the start. I was very happy and thought that it was time for me to do a 15min 00sec. Both Ganesan and I were in top form, but I was clocking very fast times at that time. I also rarely run the 5km races.

Just as I started the race, I realised that the South Korean and Indian runner, both having a PB between 14min 30 and 14min 45sec, ran behind me. I thought that it will stop there and they will move in front. They didn't. Hence, I overtook them and did a 1min 10sec. For the first round, this would have been okay but I went on like this for the first 6 rounds. Even at the 2km mark or the 5th round of the 12 1/2 rounds, both runners did not want to overtake me. I did not know how to pace myself well at that time and because Ganesan was not on par with me at that time I did not run together with him. I hit the 2.4km at 7min flat or (sixth 6 round) and finally got tired out. My legs were full of lactate. I did not know what to do but to just continue and counsel myself why I ran too fast in the first six rounds.

Over time, I was getting slower and slower after each lap. I realised that it was because of not sticking to the pace of 1min 12 sec I was now going backwards. It was a grave mistake. I thought that the pace was okay. The Korean and Indian overtook me after 6th lap and surged forward.

Slowly, I was losing to a runner from Hong Kong who just did 3min 55sec a few minutes before the race. I was also losing to Ganesan. I was thinking that this was it, and I am gone. Over the last few rounds, I was able to recover and told myself that if I just do my best I will be able to do a personal best time on that day. I overtook Ganesan and moved forward.

Over some time, for the third position, the Hong Kong runner and I had a tussle till the end of the race, for the bronze medal. I tried all my best to overtake the Hong Kong runner, who was, I think of British origin, but he overtook me and sprinted towards the last 100metres. I lost him by few seconds but I clocked a time of 15min 31sec. Ganesan did 15min 41sec. It was a 1min 05sec improvement in the personal best time for N. Ganesan with 3 months training with me. My timing was disappointing but I was happy because it was a personal best time.

I also realised that to do a sub-15min, the important thing to do is to come out with a strategy. The 15min barrier is a big stumbling block. The barrier is not a stumbling block for people like M. Ramachandran, the king of long-distance events, from Malaysia, who could come close to doing a sub 14min at that time. Many have failed as top Singapore athletes to do sub-15min.

I feel that getting the right pacing is the best in attempting to make one go down in timing. I knew also that it was pointless to attain the timing if one is not sure on the precision in attaining the time of the pace which has been set. During the run, they may be the temptation of feeling like you feel like you are superman before the race and lose the goal. We may go out too fast, or after a few rounds, we try something funny, like going too fast and not stick to the game plan. Another thing I have seen is that during the run, the mind plays with you that you are tired, etc. It is important to take stock of what goes inside the mind and channel that energy to positive.

Let us hope that the national record time for 5000m can go down below 15min and in the long run top athletes attempt to go below 14min.

Speaking about breaking records, Ganesan and I, in the past knew that records are meant to be broken. Let us hope that times in Singapore for long-distance and middle-distance will keep improving.


Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

 

[Mecisteus]

For those with Garmin watches, can consider selling the older models on Carousell. Can easily sell for high prices.

I managed to upgrade from 265 to 570 at $150 nett.

 

[WussRedXLi]

For those with Garmin watches, can consider selling the older models on Carousell. Can easily sell for high prices.

I managed to upgrade from 265 to 570 at $150 nett.

Heh...... that's the good thing about Garmin, in the context over here in SG. Super branded. People like, high price also can move, F the lowballers.

Last year my wife wanted to sell (Huawei) GT Runner, $30 with additional new straps also nobody take. In the end gave to my kid. The HR and GPS sensors technically supposed to be pretty good as tested on Youtube (Ender helped me find info one), up there with the top tier models in Apple. Definitely not Amazefit etc.......

I think next time my China roadbike (T800 CF with T1000 reinforcements) if wanna sell, even with Di2 105 and changed rotors, pads, nice 165mm crank, maybe $1k also nobody wants......
And yes, i have seen before 1.6k on carousell nearly brand new everything, nobody wants. (on TB is 2.4k all in shipped/GST etc)
Maybe $600 got interest as a market cum fitness bike
Cant give to kid, issue is that bikes got sizing.

 

[sph777]

https://www.straitstimes.com/sport/...o-the-party-in-singapores-hunt-for-more-golds

Soh rui yong made a post on this. He brings up many good points on funding here vs other countries.

Soh Rui Yong（苏睿勇）​

16h ·
This morning, the news reported that SNOC Secretary General Mark Chay called on Singapore Athletics to “join the party” and win more gold medals. Singapore Athletics Vice-President Marinda Teo has responded via a Facebook post as follows: https://www.facebook.com/share/p/1BhMdT4nrY/?mibextid=wwXIfr
The reality is that we as Singapore are sending a bunch of full-time students, software engineers, teachers, government employees, and corporate workers to compete against the likes of:
Puripol Boonson of Thailand: Full-time professional athlete sponsored by Nike, CP Group, Athletic Association of Thailand and other corporate brands. Not to mention, a 19-year old global generational talent. He won the 100m, 200m and the 4x100m.
Kieran Tuntivate of Thailand: Thai-American brought up as an athlete in the USA. Professional runner for Nike Bowerman Track Club. Would be a top runner in the USA should he have chosen to represent the USA. He won the 1,500m, 5,000m and 10,000m.
Robi Syanturi of Indonesia: Full-time athlete sponsored by ASICS and Indonesia Athletics Federation. Trained in Kenya for 3 months leading into SEA Games. He won the marathon.

Nguyen Thi Oahn of Vietnam: Full-time athlete sponsored by the Vietnam Athletics Federation. She won the 3,000m steeplechase, 5,000m and 10,000m.
Singapore’s top performer was Shanti Pereira. A full-time athlete sponsored by Nike, our government’s spexscholarship, and some other corporations. A generational talent. She won the 100m and 200m.

I compete at the SEA Games while studying for my MBA and running my own business as an entrepreneur. I could go on and on but you reading this probably get the point by now.
Singapore has the resources to fund a proper high performance athletics program if this country wants to, but those resources don’t seem to be flowing in to the sport. Till then, don’t expect to win many gold medals bringing knives to a gun fight.
Full credit to all our gold medalists in other sports. But unlike sailing, swimming and the like, where Singapore competes against countries much poorer than us in GDP per capita, athletics ain’t a rich man’s sport. Competition is deeper and comes fast and furious from more sources and directions.
Case in point: Timor Leste fields 2022 SEA Games double silver medalist Felisberto De Deus as a medal threat in the 5,000m and 10,000m. They don’t have a competitive swimmer who is a medal threat.
Anyway, at the Games, the priority is promoting the Olympic values like sportsmanship, friendship and respect. And developing athletes as people holistically by teaching them to face pressure, execute plans, and handle the result whether or not it goes their way. Fixating on medal count to me is not a holistic way of measuring success at the Games.

 

[sph777]

Soh Rui Yong（苏睿勇）​

1h ·
Since SNOC Secretary General Mark Chay has called on Singapore Athletics to “come to the party” and win more gold medals, I’d like to profile our team members one by one to show who we are and what we’re up against.
Shaun Goh (5,000m and 10,000m) - Full time software engineer, trains before and after work. Has a contract with PUMA, but not paid enough to be a full-time athlete. Managed to become the first man not named Soh Rui Yong to break the 10,000m national record in the last 52 years.
Shaun’s 5,000m PB - 14:55. 10,000m PB - 31:02.
His competition for gold: Kieran Tuntivate of Thailand. Thai-American athlete. Full time professional runner for the Nike Bowerman Track Club. Also supported by various other corporations, Thai and international. Would have been one of the best runners in the USA had he chosen to run for them. Won the unprecedented men’s triple of 1,500m, 5,000m and 10,000m at this year’s SEA Games.

Kieran’s 5,000m PB - 13:08. 10,000m PB - 27:17.
Want more gold medals? Don’t bring a knife to a gunfight.

 

[sph777]

I think if SG wants to improve in athletics then need to really support more and not only when they become super stars like Shanti. Must start before they become top athletes.

 

[Peanut15]

I think if SG wants to improve in athletics then need to really support more and not only when they become super stars like Shanti. Must start before they become top athletes.

There is totally minimal awareness for sports in Singapore. Maybe relevant authorities should step up and ask Mediacorp do more sport coverage.

More coverage --> more view --> more sponsor --> more athletics --> more competition

Either someone take the 1st risk or someone absorb the cost. (Not like it cost a lot, you can technically even use several iphone to do the livestream).

If not, those SG athletic so poor thing, still need maintain their own SNS.

 

[Tudo88]

There is totally minimal awareness for sports in Singapore. Maybe relevant authorities should step up and ask Mediacorp do more sport coverage.

More coverage --> more view --> more sponsor --> more athletics --> more competition

Either someone take the 1st risk or someone absorb the cost. (Not like it cost a lot, you can technically even use several iphone to do the livestream).

If not, those SG athletic so poor thing, still need maintain their own SNS.

Lol. Don’t think it will garner any attention even if got more sport coverage. Like who watch S league now.

For running, it’s same also. Which organiser want to organise running events in SG? Same old route,weather no good. You can see fewer and fewer running events in SG already.

Most people if want to run are likely to go over to neighbouring SEA countries already. Take it as a runcation.

 

[Tudo88]

I think if SG wants to improve in athletics then need to really support more and not only when they become super stars like Shanti. Must start before they become top athletes.

SG is results oriented. They will pump funds to sports which they think will deliver like swimming etc.

Best bet for those doing athletics is ownself do social media like RunToJapan. Fund ownself and hope you make it. If all things fail, still can rely on YouTube earnings haha