Punggol Runners: September 2011

Thursday, September 29, 2011

Sunday Run - Preparation of Newton 30 and SCSM training no 4

Dear All,

Here is the training for Sunday Run - Preparation of Newton 30 and SCSM training no 4

Sunday 2nd October 2011
Time: 5.30 am SHARP
Venue: Sengkang CC
Distance: 12km, 20km and about 36k
Route: http://www.sg.mapometer.com/running/route_1536792.html
12km: u turn @ junction of Pasir Ris Drive 12 (the wafer plant)
20km: u turn @ Downtown east
36km: all the way till Changi Coastal Toilet (just before the junction to exhibition centre)

Essentials:
1. Hydration (ensure enough for whole distance - not many water stop)
2. Some money/ mobile Phone
3. Sun Protection
4. Study the route

Thursday, September 22, 2011

Sunday Run - Preparation for Newton 30 and SCSM training no 3

Dear All,

Here is the training for Sunday Run - Preparation for Newton 30 and SCSM training no 3

Sunday 25 September 2011
Time: 5.30 am SHARP
Venue: Sengkang CC
Distance: 24k, 30k and 35-36k
Route: http://www.mapometer.com/running/route_1522375.html

24km: u turn @ shell petrol (upper thomson rd)
30km: u turn @ the junction of Mandai Rd and Mandai Ave (crematorium)

Essentials:
1. Hydration (ensure enough for whole distance - not many water stop)
2. Some money/ mobile Phone
3. Sun Protection
4. Study the route

Happy Running,
FFF

Thursday, September 15, 2011

sunday run 18 Sept 2011

Dear All,

Here is the training for Sunday Run

Sunday 18 September 2011
Time: 6.30 am SHARP
Venue: Sengkang CC
Distance: 16k, 23k and 28-29k
Route: http://www.sg.mapometer.com/running/route_1508387.html
16km: Once you reach seletar airport, turn left and go back thru west camp road - yck - jln kayu - sk
23km: Once you reach junction of Lentor Ave, turn left and go back thru lentor ave - yck - jl kayu - sk

Essentials:
1. Hydration (ensure enough for whole distance - not many water stop)
2. Some money/ mobile Phone
3. Sun Protection
4. Study the route

Happy Running,
FFF

Thursday, September 8, 2011

Sunday 11 September 2011

Dear All,

Here is the training for Sunday Run

Sunday 11 September 2011
Time: 6.30 am SHARP
Venue: Sengkang CC
Distance: 10k, 15k and 24k
Route: http://www.mapometer.com/running/route_713507.html
10km: Uturn once reaching the junction of CTE (singtel tower)
15km: Uturn at junction of Lentor Ave

Essentials:
1. Hydration (ensure enough for whole distance - not many water stop)
2. Some money/ mobile Phone
3. Sun Protection
4. Study the route

Happy Running,
FFF

Saturday, September 3, 2011

Sunday 4th September 2011

NO TRAINING!!!!
Good luck to all participants of Singapore Bay Run

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

Thursday, September 29, 2011

Sunday Run - Preparation of Newton 30 and SCSM training no 4

Thursday, September 22, 2011

Sunday Run - Preparation for Newton 30 and SCSM training no 3