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Cokiee

Team FatBird

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I tomorrow going to see doctor hor so will skip tomorrow's session! you guys have fun!

huh!? how come!

get well soon!

i slammed the door on my toe and now its black -_=""

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i slammed the door on my toe and now its black -_=""

hahaa..... sooo cutee.

I always bang into things when I walk too zzzz. Even in the company. zzzzzzz

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i've since lost 4 toe nails. =x

but u can tell i'm realli clumsy by the way i runnnnn

I swear I am just as clumsy. hahaha. My shoes' front always get damaged first. zzzzz.

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won't be able to make it on the weekdays :(

but i'll join u all on saturday for the 20k easy. :)

just curious though (first time joining), what pace would we be running at?

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won't be able to make it on the weekdays :(

but i'll join u all on saturday for the 20k easy. :)

just curious though (first time joining), what pace would we be running at?

Runstep,

the 20km easy should have us running 5:45min/km - 7min/km pace, depending on the Pacees/Trainees target times...there should be various small groups running at different training paces, so no worries :)

Best is to know the route of advance, so runners can do their own runs and catch up in case they are late, or want to do a a 'smell-flower' pace by themselves

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won't be able to make it on the weekdays :(

but i'll join u all on saturday for the 20k easy. :)

just curious though (first time joining), what pace would we be running at?

Runstep,

the 20km easy should have us running 5:45min/km - 7min/km pace, depending on the Pacees/Trainees target times...there should be various small groups running at different training paces, so no worries :)

Best is to know the route of advance, so runners can do their own runs and catch up in case they are late, or want to do a a 'smell-flower' pace by themselves

okay, thanks for your clarification =)

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Further, the idea of "Easy" is simply that - you do it at your own pace, something which is easy for you.

The purpose of an easy long run is firstly to train your cardiovascular system; to teach your body to me more efficient at burning fat for energy. Also the time on the road gives you sufficient legwork (literally) to last the distance (:

edit: amended the plan slightly.

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won't be able to make it on the weekdays :(

but i'll join u all on saturday for the 20k easy. :)

just curious though (first time joining), what pace would we be running at?

Runstep,

the 20km easy should have us running 5:45min/km - 7min/km pace, depending on the Pacees/Trainees target times...there should be various small groups running at different training paces, so no worries :)

Best is to know the route of advance, so runners can do their own runs and catch up in case they are late, or want to do a a 'smell-flower' pace by themselves

the pace last Sat was quite fast leh! more like 5:15 (1:45) to 5:30min/km (1:50h) pace. can't catch up...

hope to see some 5:45 / 6min pacers for upcoming LSDs.

nonetheless, glad to know there are runners/pacers around even if you run at own pace :)

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won't be able to make it on the weekdays :(

but i'll join u all on saturday for the 20k easy. :)

just curious though (first time joining), what pace would we be running at?

Runstep,

the 20km easy should have us running 5:45min/km - 7min/km pace, depending on the Pacees/Trainees target times...there should be various small groups running at different training paces, so no worries :)

Best is to know the route of advance, so runners can do their own runs and catch up in case they are late, or want to do a a 'smell-flower' pace by themselves

the pace last Sat was quite fast leh! more like 5:15 (1:45) to 5:30min/km (1:50h) pace. can't catch up...

hope to see some 5:45 / 6min pacers for upcoming LSDs.

nonetheless, glad to know there are runners/pacers around even if you run at own pace :)

yah lor, yah lor... tried to follow DR and DO's pace, after a while, found a reason to 'cook snake stew' by pretending i need a water break. otherwise, sure peng shan.... :Big Grin:

but seriously, i suppose by pacing each other during the trainin, you get an opportunity to both learn how to control your pace and/or to push yourself beyond your normal phychological barrier on what your capability is. who knows, you may run faster than you think you can.

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yah lor, yah lor... tried to follow DR and DO's pace, after a while, found a reason to 'cook snake stew' by pretending i need a water break. otherwise, sure peng shan.... :Big Grin:

but seriously, i suppose by pacing each other during the trainin, you get an opportunity to both learn how to control your pace and/or to push yourself beyond your normal phychological barrier on what your capability is. who knows, you may run faster than you think you can.

hahaha. I can understand this... this is my trick too. hahaha.

Now I wonder if I should go for weekend run at ECP under this program :lol:

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byron, supcon, et al,

you guys started off with us as a group at a steady 6.15min/km pace...and we had some nice chats going on...

on the return, it is good to push a little to see how far we can go...even Chantelle enjoyed the last part by running so fast, I had to tell her to 'imagine there is another 10km-15km to run'....then only she steadied to a 5:15min/km pace....haha

You guys have good fundamentals (running form), and getting up to speed is just a matter off time.

and yes, senza, runstep, taking a breather/water break is always a good technique when we are doing tempos/fartleks at I-Runs...haha

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yah lor, yah lor... tried to follow DR and DO's pace, after a while, found a reason to 'cook snake stew' by pretending i need a water break. otherwise, sure peng shan.... :Big Grin:

but seriously, i suppose by pacing each other during the trainin, you get an opportunity to both learn how to control your pace and/or to push yourself beyond your normal phychological barrier on what your capability is. who knows, you may run faster than you think you can.

hahaha. I can understand this... this is my trick too. hahaha.

Now I wonder if I should go for weekend run at ECP under this program :lol:

i wanna go this saturdayy.

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hey all!

here r e pics taken @ last sat's training run.

http://www.kodakgallery.com/Slideshow.jsp?...53_279305636209

cya tis sat!

thanks Passion for the nice pics....now I can tell my story...hehe...

Last Saturday morning we had the Marathon Pacees/Trainees join us for the training...we have begun to send out the weekly training schedule for the 16-week training program, beginning last week. Got the ECP inline skating park by 6.20am. The runners started coming in, and by 6:45am, we were ready to go for our 20km LSD....

How The Training Went...

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thanks Passion for the nice pics....now I can tell my story...hehe...

Last Saturday morning we had the Marathon Pacees/Trainees join us for the training...we have begun to send out the weekly training schedule for the 16-week training program, beginning last week. Got the ECP inline skating park by 6.20am. The runners started coming in, and by 6:45am, we were ready to go for our 20km LSD....

How The Training Went...

woww.... all the pretty ladies go for ECP pacer training :smilie_daumen1: :smilie_daumen1:

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thanks Passion for the nice pics....now I can tell my story...hehe...

Last Saturday morning we had the Marathon Pacees/Trainees join us for the training...we have begun to send out the weekly training schedule for the 16-week training program, beginning last week. Got the ECP inline skating park by 6.20am. The runners started coming in, and by 6:45am, we were ready to go for our 20km LSD....

How The Training Went...

woww.... all the pretty ladies go for ECP pacer training :smilie_daumen1: :smilie_daumen1:

When you come, will have one more lor.

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When you come, will have one more lor.

hehee... not me... I can come, but will stand one corner. hehe

hehe.. Senza... i am already standing at one corner at the pacer runs all the time now!!! :Yawn: Come join me!!! :lol:

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