30th July 2008

Date : 30th July 2008
Time : 6.30am
Venue : Upper Pierce -- Lower Pierce
Training : 7.5km warm up run, 6 x 250m slope run, 1.5km warm down
Timing :
1. 55.08sec , 2.49min
2. 52.84sec , 2.52min
3. 48.97sec , 3.10min
4. 48.17sec , 3.53min
5. 48.74sec , 3.59min
6. 49.32sec
Shoe: Nike Free Everyday
Comment : I did this run with my student, Diana. By the way, the slope which we did the sprint on was one of the steepest slope in lower Pierce Reservoir. Running up the slope is no easy feat as it trains on my anaerobic system. You can feel your lactate building up, limiting the range of moment of your quadriceps and gradually slowing you down during the last 20m stretch; what you can rely upon is the adrenaline (epinephrine) that tide you through to the end. It is also a good form of strengthening for my lower extremities.

29th June 2008

Date : 29th July 2008
Time : 6.40am
Venue : Woodlands Stadium -- Admiralty Rd West
Training : 45 min easy
Distance : 9.5km
Shoe : Nike Air Zoom Triax+ 11

27th July 2008

Date: 27th July 2008
Time : 6am
Venue : Macritchie Reservior -- Upper thomson -- Pierce
Training : 18km run with fartlek ranging from 1 - 3min
Timing : 1hr 25min
Shoe : Nike Air Zoom Vomero+ 3

25th July 2008

Date : 25th July 2008
Time : 8am
Venue: Macritchie Reservoir Carpark -- Pierce -- Upper Thomson Road
Training : 17km long easy run
Timing : 1hr 32min
Shoe : Nike Air Zoom Vomero+ 3

23rd July 2008

Date : 23rd July 2008
Time : 3.30pm
Venue: Tampines Park Connector(Sun Plaza) -- Pasir Ris Park
Training: 57min run with 1min pick up striding (at least 3min jog in between as recovery)
Shoe: Nike Lunar Trainer

Latest Nike Shoes Review

Reviews of the latest Nike range of running shoes

Description : Nike Air Vomero+ 3
Foot Type : All (except xtreme flat footedness)
Retail Price : $215
Comment: I have clocked around 50km on this shoe and as with Vomero 2, the cushioning is superb; very bouncy. The main update in Vomero 3 lies at the outsole of the shoe. Previously the cushion on the forefoot and the heed is seperated; now they have it connected

which allows a better heel to toe transition during running. I will seriously recommend this shoe to heavy runner as well as those hitting long distance on tarmac or hilly terrain; the cushioning will help to absorb lots of impact for your knee.


Description : Nike Free Everyday
Foot Type : All
Retail Price : $169
Comment: I would like to first clarify, the name of the shoe does not imply it is free.
If you are a fan of Nike, you will know that Nike launch it's first Nike Free shoe around 2 years back. Nike Free is built to mimic bare foot running which apparently helps to improve running performance. If you ask me how and why, my opinion is, when you are wearing a normal running shoe, generally you will strike at the lateral side of your heel then transit to your fore foot before propulsion. However, when running bare footed, the striking point is shifted more towards the centre of your heel; therefore bare foot running helps to strengthen other parts of your leg muscles which you seldom used when wearing shoes which aids in performance.
Anyhow, back to the shoe, I feel that Nike Free Everyday is a superior update from it's predecessor. It offers much more support and stability and I am using it as a lightweight trainer to do my recovery runs as well as tempo runs. Highly recommended to those who wishes to start bare foot running.

22 July 2008

Date: 22nd July 2008
Time : 7.15am
Venue: Woodlands Stadium -- Admiralty Road West (Small Loop)
Training : 9km Steady Tempo / 44min
Shoe: Nike Free Everyday

18 July 2008

Date: 18th July 2008
Time: 6.50am
Venue: Didi's house -- Admiralty Road West
Training: 50min easy run
Shoe: Nike Air Vomero 3+

17 July 2008

Date : 17 July 2008
Time: 5.45pm
Venue: Nanyang Polytechnic Stadium
Training:

a) 3.2km warmup
b) 300m * 5 , 200m * 4
- 51.21s , 2.05min
- 52.12s , 2.05min
- 54.72s , 2.05min
- 55.93s , 6.09min
- 56.16s , 4min

- 35.80s , 2.21min
- 35.02s , 2.21min
- 35.52s , 2.22min
- 35.25s , 2min
c) 3 rounds soccer field warm down

Shoe: Nike Lunar Racer

16th July 2008

Date: 16th July 2008

Session 1
Time: 6.20am
Venue: Woodlands -- Admiralty West Road (Small Loop)
Training: 50min easy run
Shoe: Nike Free Everyday

Session 2
Time: 4.45pm
Venue: NYP stadium
Training:
a) 3.4km warm up
b) 9 * 80m uphill sprints
- 16.28 , 52.59
- 16.14 , 55.53
- 16.09 , 58.25
- 15.57 , 55.36
- 15.27 , 57.50
- 15.08 , 56.65
- 15.02 , 57.96
- 14.90 , 57.38
- 15.71
c) 1.4km warm down

11 july 2008

Date : 11th July 2008
Time: 4.45pm
Venue: NYP
Training :
1.6km warm up
600 * 5sets
- 2.26min, 1.55min
- 2.32min, 2.03min
- 2.25min, 1.42min
- 2.28min, 1.23min
- 2.29min

Shoe: Nike Katana Cage III

10 July 2008

Date: 10th July 2008
Time: 5.45pm
Venue: NYP stadium -- Pierce Reservoir
Training: 85min long run
Shoe: Nike Lunar Trainer

9th July 2008

Date: 9th July 2008
Time: 6.40am
Venue: Woodlands Stadium
Training: 25min easy run
Shoe: Mizuno Creation 8

7th July 2008

Date: 7th July 2008
Time: 4.30pm
Venue: NYP Stadium
Training:
1. 2 rounds 1.6km loop (3.2km)
2. 200m * 6 recovery approx 2min 20sec, walking 200m
- 35s
- 34s
- 34s
- 34s
- 35s
- 34s
3. 100m * 4
4. 2 rounds 1.6km loop (3.2km)

Shoe: Nike Katana Cage III

3rd June 2008

Date : 3rd June 2008
Time: 6pm
Venue: NYP Stadium
Training: 1.6km *2 warm up jog (21min)
600m @ 1.52min pace lane 4 * 4 sets
Shoe: Nike Free Everyday
Feeling: My quads are feeling a little sore from yesterday's run. Nevertheless, manage to complete today's run without much trouble with Diana. Today my main purpose is to run with Diana and pace her through her training and to supervise Kethy in her training.
First tryout wearing Nike Free Everyday, feels like a normal trainer. It was a much improved version off the first Nike Free i tested when it first launched. I love the cushion it offers and the smooth heel to forefoot transition during the run.

2nd July 2008

Date: 2nd July 2008
Time: 6pm
Venue: NYP Stadium
Training 1: 20 rounds track
Time: 45min

Training 2 : 1.6km warmup
10 x 400m (1.55min +- 3sec) Lane 2

Total Distance: 13km
Shoe: Nike Zoom Air Vomero 3+ (New)