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About philip

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    Sports Scientist
  • Birthday 12/28/2008

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  1. Do some heat acclimatization runs; they will do you plenty of good. You can start tomorrow & all it takes is just 20-30 mins easy runs directly under the sun (12-2pm is the best). The trick is that the exposure to the heat has to be frequent enough, so you can do it every day during lunch time. Expect to see some effects after 10 days or so & stop the runs about 3 days before race. Remember, go EASY during these runs.
  2. Jogging

    I strongly recommend you to stick to your physio's advice and do the recommended exercises diligently (don't go back to the next appt and said the exercises don't work if you din play your part; I used to have far too many patients like that). Meanwhile, you can start to build up your aerobic fitness via non-weight loading activities such as stationary cycling and swimming.
  3. Jogging

    Go for a prehab check by a sports physio first. Resting off your knee pain from long ago does not mean the root issues have been settled. A prehab session usually involves a battery of tests to check on muscular strength, flexibility, propioception etc. Iron out all your issues before going back to running.
  4. Runner's League - 10 Jun, 26 Aug, 07 Oct, 19 Nov

    Am monitoring this thread; this isn't EDMW, so don't bring in their style of writing. If anyone feels a race is so badly organised that its affecting them badly personally, go voice it out to the race organiser / events company. If anyone isn't agreeable with the writing of any bloggers, go PM that person behind the scene. To borrow EDMW's words, SGRunners isn't your personal army.
  5. Training and Preparing For Ultra Marathons

    But bear in mind that your priority will still be the training runs. Clocking the mileage is primary while x-training is secondary.
  6. Training and Preparing For Ultra Marathons

    Nope, its over 6 weeks. So you have to divide by 6, giving you slightly over 3 hours a week. If you want a more accurate number, remove Finisher 3 (See Table 4) from the sum of all the X-training hours of the finishers as he's somewhat an outlier
  7. Training and Preparing For Ultra Marathons

    Since this is an Ultra-marathon thread, here's a paper I wrote recently that looked at the training needed to finish a 100-mile race. I opted to have it published on an open access journal so that the article can be viewed / downloaded FOC. Just click on the "Download" box on the upper right corner near the tittle. Click HERE for the link.
  8. Training Season and Off Season

    1. Depends what is/are your key event(s). Then you work backwards from there. If I use a marathon (i.e., Stand Chart), I would allocate about 8 months of preparation. About 3 - 3.5 months before the race, I will usually advise one to do a half-marathon to give you a clearer idea if your desired marathon race time is feasible. And probably a 10km time trial every 8-10 weeks (can be a 10k race or your self-timed run) for you to recalibrate your training zones if necessary. 2. Generally, expect a slight dip in your fitness level during the off season period as you reduce or cease your high intensity sessions (i.e., intervals). You can probably play with a few sessions of Fartlek so that your legs wont feel rusty from the lack of speed. The typical problem encountered during off season is actually weight gain. As the runner tapers off his running volume, he needs to match it with a reduction in food too. So make sure you are not eating the same amount of food as you did during in-season. Off-season is also a good time to visit a sports physio to do a prerehabilitation check on your strength, flexibility and balance. Its good to iron out little issues here & there before you start to up your volume/intensity. These little foxes might just be the next cause of injury.
  9. Training and Preparing For Ultra Marathons

    "After clocking lots of mileage" ---> There you go. In a nut shell, doing endurance sports can strengthen one's immune system in the long run. But in the short term, its temporarily weakened as the body enters a state of shock due to the huge amount of free radicals and stress hormones (i.e., cortisol) produced after each bout of physical stress (per run). Balancing it with sufficient recovery / rest will bring the "shock" back to normal. Often, when you are clocking high volume of mileage and still only taking the same amount of rest as per your normal running volume days, chances are your body won't be able to recover from a "state of shock" fast enough and as you persist in doing the next run, you are actually training in a fatigue state. Also bear in mind that in reality many other types of stress (work, emotional disturbances etc) can affect your recovery rate too. The best advice I can give you is to try to identify at what range of mileage will the flu-like symptoms set in; that's what I call your "resistance point" or "wall". From there, drop the weekly mileage by about 20% and maintain that volume for another 2-4 weeks. You can maintain your intensity but if the higher intensity runs begin to feel like a drag (i.e., the perceived exertion on a 1-10 scale is higher despite running the same speed), call off all the higher intensity runs. What Im hoping to achieve here is to give your body more time to adapt to the current stress before progressively overloading it again.
  10. Standard Chartered Marathon Singapore 2014

    None of the forum moderators seem to be actively participating in the forum anymore. I wonder who is administering the sgRunners Facebook page...... Its true that most of the mods are no longer participating in this forum due to changes in individual lives (marriage, kids or no longer participating in events etc). I still view the training section of the forum on a weekly basis actually but most of the inquires are repeated ones where answers can be found just by doing a search in the forum. But if there's a tricky question or findings with new updates in the sciences, I will definately still post a reply.
  11. Preparing for Sundown marathon in 1 months time

    well, irregardless of the race outcome on Saturday, you clocked the mileage and did what you can. So that's half the battle won already. I have no more advice for you except this last piece for what to do after the race: "Don’t be too carried away with the euphoria of finishing your first marathon that you are back running 24-hrs post race. Avoid any form of exercise for the first 96 hours after your marathon. You should have taken a day or two of leave from work to rest at home. You might find yourself sleeping in or earlier. Its normal. You need those extra hours for recovery. And of course, you had paid your dues at the race, now take a step back and eat whatever you want." Good luck.
  12. Preparing for Sundown marathon in 1 months time

    I really cannot say with confidence how long its gonna take for the banana to break down. You can try that but would it result in stomach upset, I wont know. If you are not inclined to using gels to supplement your CHO intake, then its better to stick to the sports drinks given out. Just ensure you take more of it to make up for the dilution. I had a glance of the 42km route map; distribution of the water points seem nicely spaced out to give you that 60g of CHO / hr.
  13. Preparing for Sundown marathon in 1 months time

    For your drinking habits, I dont encourage you to change from what you practise during your long runs. Generally, I like to advocate thirst as a good marker of when to drink and if you are not thirsty, dun drink. All the rubbish about dehydration and how its detrimental to endurance performance is really just a whole load of crap science, so dun bother too much about it. Generally, you should have a plan to decide how much carbohydrates to consume during the race rather than how much fluid to drink becoz the carbs are essential in maintaining your blood glucose level. Aim to consume about 60g of carbs per hour becoz that's about the max the body can oxidize (1g/min). This can come in a mix of the sports drink serve on race day and through gels (though Im not sure if you have utilized this before in your runs). Banana is not ideal unless you are going for a 5-7hr finish becoz food in solid state has to go through a longer process of breaking down before it can be emptied into your blood and that will only work if you are going for a slower finish. During this week when you have time, drop by retail outlets that carry maxifuel and see what is the carbs (fructose, glucose, polymer mix etc) that's used. Compare it against the gels that you usually use and see if its diff. Reason being: you just want to rule out a rare but possible situation of being intolerant to certain types of carbs. If the carbs r diff, just buy a pack of maxifuel, eat it at the start of your Tues 10km run and see what happens. CHO intolerance should manifest pretty early if any. The sports drinks serve in big scale event tend 2b diluted due to poor mixing of syrup/water, so take more of it to meet the carbs requirement; I dun really see the point of drinking the plain water unless the sports drink is not well mix, resulting in an overly concentrated solution & leaving a sticky sensation in your mouth. Hence the plain water to "clean your throat/mouth". But of course, consume your gels with plain water such that the final substance that ends up in your gut is a carbohydrate solution (gel + water) that can empty fast enough into your blood. Mixing gel with sports drink would probably give you an overly concentrated solution that will stay in your gut for quite a while. Thus your plan should go something like this instead: Intended marathon pace: X min/km 15-20 mins to hit Y-km water point: Consume Z-grams of carbs . . . . 60 mins = Total amount of carbs consume 60g/hr You do the math.
  14. Preparing for Sundown marathon in 1 months time

    kohpapa: actually I dun even know when's Sundown, been out of Singapore for several months already, not in tune with race dates. I dont' think you should attempt any more 30kms (or more) anymore. Im fine with that 32km that's split into a double session actually. If its the last 2 weeks, then drop this coming week's mileage by 30% and then the following week by another 30%. Your last run (a short easy one of say 4-6km) should be done by Wednesday evening or Thursday morning in the week leading to Sundown. Since its a Saturday night race, you can start carbohydrate loading around Wednesday afternoon / evening. You are a regular runner, there's no need to undergo a depletion phase as your glycogen synthase should be pretty active. Here's some guidelines for you: 1) Carbohydrates (CHO) are stored in your muscles as glycogen. Consistent training for your marathon would enlarge your storage capacity by 20 – 30%. Yet many marathoners fail to carbo-load adequately & start their race with a “half-filled” tank. Carbo-loading typically requires 3 days. Aim to consume 8-10 g/kgbw of CHO. Hence for a 70g runner, he should be eating 560 – 700g of CHO. 2) To consume such a huge amount of CHO for your loading, Minimize fat / protein intake and utilize refined simple CHO sources e.g. soft-drinks, jelly beans, fruit puddings etc. This is to minimize fiber intake which tends to make u full. A successful loading is marked by a 2 to 3 kg increase in body weight. But dun worry, the extra weight is mainly just water (1g ofCHO traps 3g of H2O).
  15. Preparing for Sundown marathon in 1 months time

    1) Keep the intensity, hence no diff in pace. 2) Drop the mileage weekly by 20 -30%. Channel the biggest cut to your long runs.