Punggol Runners: Recovery Run 12 Dec 2010

Friday, December 10, 2010

Recovery Run 12 Dec 2010

Dear All heroes...
Sunday Run Date: 12th Dec 2010
Time: 7am sharp
Meet: @Sengkang CC
Distance: about 10k
Route: exploring the new park connector around Punggol-Sengkang-Buangkok-Hougang

Importance:
1. Hydration
2. Some Cash, Hp, road ID
3. Sun Protection

Happy Running

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IMPORTANT NOTE!!!!

We are a happy - simple - family oriented running group, we do not have back up of logistic nor administration, hence we advise all runners to have always the following:

1. ID BAND or any form of identification - in case of emergency

2. COMMUNICATION - Handphone is a must - in case of getting lost or in need to bet in touch with each other.

3. HYDRATION

4. PROGRESSIVE TRAINING RUN especially for those who are doing the long steady MAXIMUM distance.

5. ATTENDANCE - your support means alot to keep us going -thank you.)

6. MEDICAL CHECK UP

HAPPY RUNNING!!!!

SOMETHING MORE ABOUT US

We love running thru' places like punggol central, east, Singapore last $33 million dollars kampung at Lorong Buangkok, etc. There are some more interesting places yet explored by us, i.e. the 10km route to Marina Country Club at 17th Avenue, where's there this nice seafood restaurant and a yacht marina and ferry service to chalets at Pulau Ubin. It's the sense of camaraderie, esprit de corps, passion for running that brings us together every week. Ever since Punggol Central Running Club was officially born on July 8th 2007, it's been heartening to see most die-hard runners turning up so early to run as we are " travelling far and wide ", reaching places like Yishun, Upper Thomson, Mandai and other places as well as our 'gonna be' 1 or 2 trial runs along the SCSM route once route details are finalised. Our birth certificate has been issued. Name is already there. We are making it happen to have our very own club logo very soon.

A LITTLE GOOD TO KNOW TIT & TOT

Cramps: lack of fitness, lack sodium, too fast workout (glycogen depletion) that resulting in lactic acid build-up - we call it Hitting the Wall. running without any fuel belt( from 10 km to 38 km ) risks dehydration, fast pace running without proper training. For endurance runs more than 10km, hydration is of upmost importance.To quote one story - there's this runner who ran 15 km without drinking isotonic drinks and ended up taking a taxi back to his starting point.

Arm Swing: Keep close by side of chest. Never swing out too much or wildly.

Breathing: Nose & Mouth or nose and/or mouth, it varies (full breathing using the abdomen always best) - use whatever is most comfortable.

Foot Landing: Mid foot strike is always the best, allowing easier toe-off. Heel strikers will land heavily - heel soles wear even faster.

Socks: No to normal cotton socks. Best to use customised LEFT/RIGHT anti-abrasion, technical dri-fit socks.

Apparel: Dri Fit Running tights work best. Ladies to have good quality technical sport bras

Shoes: Always have extra pair for training (21 km & 42 km). Anoother pair for race. Wash periodically using Johnson baby lotion. Rinse thoroughly with water and air-dry. Never store in car boot due build-up heat in boot will melt the foam and cushioning. Never place new shoes in shoe carton box either, it promotes bacteria growth.

Fuel Belt: equal quantity of sports fluids on either side for proper balance. Wash with mild lotion and rinse thoroughly and air dry after every run to prevent corrosive action on the zipper pouches.

Training: Condition the physical muscle and mental preparation by doing distance training run similar to the actual race distance, you'll be quaranteed to achieve a good finishing and race completion well.

Punggol Runners

CONTACT US:

LETS RUN TOGETHER

Friday, December 10, 2010

Recovery Run 12 Dec 2010

No comments:

IMPORTANT NOTE!!!!

WHY DON'T YOU RUN???

USEFUL LINKS

SOMETHING MORE ABOUT US

Blog Archive

A LITTLE GOOD TO KNOW TIT & TOT

Punggol Runners

CONTACT US:

LETS RUN TOGETHER

Friday, December 10, 2010

Recovery Run 12 Dec 2010

No comments:

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IMPORTANT NOTE!!!!

WHY DON'T YOU RUN???

USEFUL LINKS

SOMETHING MORE ABOUT US

Blog Archive

A LITTLE GOOD TO KNOW TIT & TOT