For runner ...let share and celebrate our achievement

  • zakariahzol

    Posts: 2241

    Jun 21, 2009 2:29 PM GMT
    Most of us runner ,know how exciting it is to enter and marathon (doesnt matter if it is quarter, half , 5k , 10 k or full marathon). How about sharing your run experience with all of us . I mean the name of the run and the distance (say the last 2 years). This list is mine.

    World Astma Run 2008 5k
    Firefighter Run 2009 10k
    Sultan Birthdays Run 2009 5k
    Singapore/ Johor Bridge Run 2008 10k
    Airforce Run 2008 10k
    Klang City Run 2008 10k


    I gonna do 2 more run this coming July

    Kulai City Run 12k
    Olympia Run 10k

    I know my experience are "kid stuff" in comparison to some of you guys who run ultra marathon, traitlete, and full marathon, nevertheless let us share experience so we can inspire each other.
  • Posted by a hidden member.
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    Jul 09, 2009 3:21 AM GMT
    My local running club is halfway through our summer 5K series (6 races). I've managed to place 1 or 2 in my age group and reduced my time to 20:58. Also ran a 4.5 mile race last Saturday and placed 5th in my age, 69 out of ~800.

    I'm trying to get my 5K time below 20:25 over the next three races.
  • FitguyKool

    Posts: 30

    Jul 09, 2009 4:10 AM GMT
    I'm a newbie to running and have only been running since Feb. I ran my first 5k this past Saturdayicon_biggrin.gif. I completed the Fouth of July Music City 5k in 29m and 30seconds. I didn't think this was too bad for my first race. I wanted to keep it under 30minutes.

    I'm completely hooked on running now and I'm planning on doing a 5k in August and a 10k at the end of September. I hope to get my speed down to about 7-8min a mile. Any tips?
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    Jul 09, 2009 4:26 AM GMT
    FitguyKool saidI'm a newbie to running and have only been running since Feb. I ran my first 5k this past Saturdayicon_biggrin.gif. I completed the Fouth of July Music City 5k in 29m and 30seconds. I didn't think this was too bad for my first race. I wanted to keep it under 30minutes.

    I'm completely hooked on running now and I'm planning on doing a 5k in August and a 10k at the end of September. I hope to get my speed down to about 7-8min a mile. Any tips?


    7-8min/mile is a stretch for the end of August, but it may be doable before the end of the year. Depends on what kind of mileage and training you're doing right now. It's all subjective.

    General advice would be to increase your mileage by no more than 10% a week, giving yourself an ease off week every 4th week. If you're not doing a long run, start doing one of those. For a 5k 5-7 miles is good...if you're not there, build up in manageable increments. It's a lot more stressful physically and psychologically to jump from a 4 mile long run to a 7 mile long run, but it's not that big of a stretch if you ran 4 last week to run 4.5 this week.

    Speed work's very important. Fartlek runs will gradually introduce speed, tempo runs will help with strength and stamina and intervals get you used to running at your goal pace. For August, maybe shoot for sub 9 minute miles and see how that goes. Since you're new you probably will see improvement relatively quickly.
  • zakariahzol

    Posts: 2241

    Jul 15, 2009 2:22 PM GMT
    Great guys. Just to share I been doing 2 extra Marathon on top on those I mention earlier. Standard Chatered Kuala Lumpur International Marathon . I try to run 21k but give up after 16k. And this weekend I gonna do the Siemens Run for 10k. Yes, I been running marathon every weekend 5 week in the row. After the Siemens Run , I plan to stop in order to stop myself from getting burn out. However there another run for 11k "King of the Roads" on Aug 2, that I might be interested in. If I do this , I will be running 7 week every Sunday