Thursday, June 18, 2009

Der Kancheong Pangsai Road to SCKLM : Wk 14/15th

C.L.O.S.I.N.G. C.E.R.E.M.O.N.Y. F.O.R.

What :
Training for Cinya Kan-Cheong Pangsai SCKLM 2009

When : 20th June '09, Saturday
Meeting Point : Bukit Aman Car Park
Distance : 15km only
Starting Time :

Attendants : All Are Welcome!

I'm glad this has come to d end liao, after all der suffering since last 13rd weeks in a row. I hope everyone had a good time when training wit me during last 2 month, especially those who had pace wit me wan. I'm so proud to hv ur guy tagging along wit me, all sacrified really paid off.

Here are some very good advise message from Peter der French guy :

Hi Ronnie,

Just 2 weeks to go, now take it easy, rest a lot (sleep early) but still run, u can do some speed to remove the heavy sensations that u can feel with the long run. Session like 10x1' R/1'30" (warm up 30' before n recover 10' after) will give u some good sensations. Eat a lot of pasta the last 3 days before the race but little carbs the 3 first days of the last week. Don't worry, with all the long runs u did, u won't get problem to run 42k, now it's just what is the time you will run? If u can eat (banana, gel) during the race, it would help u n don't forget to drink. When u lose 2% of body weight in fluids, it can affect your performance by 10%. Start to drink the previous day. For ur 2nd marathon what u need to increase, it's your mileage/week.

Good luck.


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