tag:blogger.com,1999:blog-88524423294880246672024-03-14T22:16:45.458+08:00Athlete's Circle - There's an athlete in everyoneAthlete's Circle is a concept store, a playground for the sports enthusiasts. We believe in creating great friendships and doing what we love.
Athlete's Circle Singapore
Tel: +65-6372 6389
Athlete's Circle Malaysia
Tel: +603-7960 2313Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.comBlogger44125tag:blogger.com,1999:blog-8852442329488024667.post-29267786029324368822012-01-30T17:13:00.000+08:002012-01-30T17:13:25.364+08:00Aviva 70.3 Training Program by ACEndurance Training Squad<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEx0gABseqG2D_9uVnIUVDz14C6GftceDHgb3r0JkPlO-hD3obWnMcvAAydp_nWMUVOn1UiFWw5EWLVdPbECPuSmQHqED5aIly7MERbKtiitfsp8S7u_Noz9BZbFdqVpjZWPfb1pxuVQ0z/s1600/Aviva+2012+(FINAL).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEx0gABseqG2D_9uVnIUVDz14C6GftceDHgb3r0JkPlO-hD3obWnMcvAAydp_nWMUVOn1UiFWw5EWLVdPbECPuSmQHqED5aIly7MERbKtiitfsp8S7u_Noz9BZbFdqVpjZWPfb1pxuVQ0z/s320/Aviva+2012+(FINAL).jpg" width="225" /></a></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-20720634166839486722011-11-14T11:40:00.001+08:002011-11-14T11:42:44.591+08:00He's hands down a true champion - The Straits TimesHere's an article featuring Adrian, AC's director, in Wheelathon360. Wheelathon360 is Singapore’s first-ever Wheelchair and Handcycling sports community race event open to both the able-bodied and the physically challenged!<br />
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<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB4iUqka5GQ9UCCAJN2TJqFPWMrVywYVQJu1KUUbiYr4KBiVj5NIQwI5f8ybpUPpW-CJFXmeqKwCPIG_XqTfH8E5qCnLOPMIW8rEHznhopaBu0b6x_DWvwRtlM7ZJcjpuK7o1DCGWjHJWk/s1600/Adrian+on+ST+%2528cropped%2529.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB4iUqka5GQ9UCCAJN2TJqFPWMrVywYVQJu1KUUbiYr4KBiVj5NIQwI5f8ybpUPpW-CJFXmeqKwCPIG_XqTfH8E5qCnLOPMIW8rEHznhopaBu0b6x_DWvwRtlM7ZJcjpuK7o1DCGWjHJWk/s320/Adrian+on+ST+%2528cropped%2529.jpg" /></a></div><br />
<b>He's hands down a true champion</b><br />
By Jennani Durai<br />
12 Nov 2011, The Straits Times<br />
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Paralysed handcyclist, who survived 7 bullet wounds, aims to inspire disabled by pitting skills against the able-bodied<br />
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SIX years ago, in a small American town, Mr Foo Fung Liang was shot seven times by an assailant armed with a .22 semi-automatic pistol.<br />
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Emergency room doctors had not expected him to survive, but he did - although the 40-year-old remains paralysed from his abdomen down, and still has four bullets lodged in his spine and chest.<br />
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More than just pulling through, Mr Foo has gone on to don Singapore colours in a sport not many have heard of - handcycling.<br />
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The athlete heads the Handcycling Association of Singapore, coaches young disabled athletes in the sport, and considers it his mission to spread the word among them that they can do it.<br />
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True to his word, he will race Mr Bobby Bostic today - and Mr Bostic is an able-bodied cyclist who will power his much-lighter race bicycle the usual way.<br />
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A handcycle weighs 13.5kg, twice as heavy as a normal bike.<br />
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Mr Foo, who represented Singapore at the Asian Para Games last year, is one of six disabled athletes who will go head-to- head against able-bodied marathoners, triathletes and cyclists on the track around the F1 Pit Building.<br />
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This is part of Wheelathon360, Singapore's first wheelchair and handcycling sports community event, held to spread the message that disabled athletes can compete alongside able-bodied ones.<br />
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'Being disabled should not disqualify you from being in sport, and I've shown that for the last four years,' he said.<br />
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The event will raise funds for equipment for disabled athletes and for programmes to introduce handicapped children to sport. It is organised by sports events company HiVelocity, whose director Adrian Mok is among the endurance athletes racing against disabled athletes.<br />
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Mr Mok said the event hopes to promote integration between disabled and able-bodied athletes and change people's mindsets about what disabled athletes are capable of. Referring to the head-to-head races, Mr Mok said: 'I really think the winning margins will not be very big.'<br />
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Mr Foo added: 'We hope to show them that, given the right resources, they can compete with able-bodied people.'<br />
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The 2004 shooting which left him paralysed took place in the town of Ferriday in the American state of Louisiana. Then hired as a designer for a restaurant, he and two others were closing the place for the day when the robber turned up and opened fire.<br />
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The case has stayed unsolved. Louisiana's police have had no luck tracking down the suspect that Mr Foo picked from a line-up. With him back here now, the investigations have not been taken any further.<br />
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During his period of recovery, the former competitive tennis player sank into depression when he knew he would never walk again, but handcycling rekindled the spark for life in him.<br />
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Seated in a handcycle and powering himself along, he said it was the first time he did not feel disabled. 'I found it liberating,' he said. He trained for two months and took part in the Aviva Ironman 70.3 Singapore triathlon in 2007 as a member of a relay team. He was supposed to cover his 90km leg of the race in his handcycle in five hours.<br />
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'I took around 5-1/2. They disqualified me,' he said, laughing.<br />
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Undeterred, he returned the next year and finished the race; he has since completed it thrice.<br />
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He acknowledges the mental barrier can loom large at first, but he overcame it in the belief that sport is even more important for disabled people than for the able-bodied. 'Through sport, not only can we gain confidence and self-esteem, but the health benefits are also more relevant to disabled people, as our immune systems are not as strong. So it's more important to stay active,' he said.<br />
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Spreading this message to disabled people is close to his heart. He said: 'I want other disabled people to know they can do a lot more than they think they can, and that sport can help them do it.'<br />
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This is a man to whom the Louisiana surgeon, surveying his horrific injuries, had said: 'You're really not supposed to still be here.'<br />
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Mr Foo said: 'I've been told repeatedly that it's a miracle I'm alive, that there is a reason my time is not up yet. So maybe this is my calling.'Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-19050022705854951302011-11-11T16:12:00.006+08:002011-11-16T15:47:47.050+08:00Marathon Run Clinic + Open Sea Swim by ACE<div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Well, check it out! ACEndurance, the triathlon training school by Athlete's Circle, is conducting a run clinic for runners and another open sea swim for triathletes! </span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;">Contact ACE Coach Ling Er at choolinger@athletescircle.com OR 63726389 for more details and to sign up! Limited seats only.</div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;">Full details below:</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK9Fbqo-ml5JcAXCW6-oT6NXaGETUGmk-gGNpLAJWNfhe9kDcsEggUoHIwp7h3yPN8mjV-lQC0OXw3H-tjuW2m_JBOyV8TGYTsLMKCPt7EA7SzhCYs4rSc4FOvXEHW80ADFmWjlgXJnW8W/s1600/Run+clinic+%2528111111+A%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: inherit;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK9Fbqo-ml5JcAXCW6-oT6NXaGETUGmk-gGNpLAJWNfhe9kDcsEggUoHIwp7h3yPN8mjV-lQC0OXw3H-tjuW2m_JBOyV8TGYTsLMKCPt7EA7SzhCYs4rSc4FOvXEHW80ADFmWjlgXJnW8W/s320/Run+clinic+%2528111111+A%2529.jpg" width="214" /></span></a></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><b><i><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Marathon Run Clinic</span></i></b></div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both;"><u><span class="Apple-style-span" style="font-family: inherit;">Topic covered</span></u></div><div class="separator" style="clear: both;"></div><ul><li><span class="Apple-style-span" style="font-family: inherit;">Race day pacing: Setting and holding the pace</span></li>
<li><span class="Apple-style-span" style="font-family: inherit;">Nutrition tips: Eating right.. Pre, during and post race</span></li>
<li><span class="Apple-style-span" style="font-family: inherit;">Tapering: How it works </span></li>
<li><span class="Apple-style-span" style="font-family: inherit;">Race day Warm-up: What it does for you</span></li>
</ul><br />
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</span></div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both;"><u><span class="Apple-style-span" style="font-family: inherit;">Details</span></u></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Date: 19th Nov 2011</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Time: 7.00am to 10.30am</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Location: Bukit Merah swimming pool studio</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Attire: Running top/bottom/shoes</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;"> (with extra change of clothes)</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Fees: $15 (for public)</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;"> $8 (for ACEndurance athletes)</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both;"><u><span class="Apple-style-span" style="font-family: inherit;">Activities</span></u></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">7.00 - 7.30am: Quick tips on running techniques</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">7.30 - 9.00am: Run intervals for marathon pacing</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">9.30 - 10.30am: Run clinic</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">10.30 - 11.00am: interaction with ACEndurance Coaches</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both;"><u><span class="Apple-style-span" style="font-family: inherit;">Speakers</span></u></div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both;"><b><span class="Apple-style-span" style="font-family: inherit;">Adrian Mok </span></b></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Top endurance athlete </span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Represented Singapore in Ford World Ironman Championships (Kona)</span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both;"><b><span class="Apple-style-span" style="font-family: inherit;">Melvin Wong</span></b></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Top long-distance runner </span></div><div class="separator" style="clear: both;"><span class="Apple-style-span" style="font-family: inherit;">Singapore's 2011 National Vertical Marathon Men’s Open Winner</span></div><div><span class="Apple-style-span" style="font-family: inherit;"><br />
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<div><b><i><span class="Apple-style-span" style="font-family: inherit; font-size: large;">Open Sea Swim Course</span></i></b></div><div><b><i><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></i></b></div><div><u><span class="Apple-style-span" style="font-family: inherit;">Topics covered</span></u></div><div><div><ul><li><span class="Apple-style-span" style="font-family: inherit;">Race day preparation</span></li>
<li><span class="Apple-style-span" style="font-family: inherit;">Open water swim drills</span></li>
<li><span class="Apple-style-span" style="font-family: inherit;">Do’s and Do Not’s</span></li>
<li><span class="Apple-style-span" style="font-family: inherit;">Race day swim start stimulation</span></li>
</ul><div><u><span class="Apple-style-span" style="font-family: inherit;">Details</span></u></div></div><div><div><span class="Apple-style-span" style="font-family: inherit;">Date: 26th Nov 2011</span></div><div><span class="Apple-style-span" style="font-family: inherit;">Time: 7.00am to 9.00am</span></div><div><span class="Apple-style-span" style="font-family: inherit;">Location: Tanjong beach. Sentosa</span></div><div><span class="Apple-style-span" style="font-family: inherit;">Attire: Swim attire</span></div><div><span class="Apple-style-span" style="font-family: inherit;">Fees: $10 (for public)</span></div><div><span class="Apple-style-span" style="font-family: inherit;"> $5 (for ACEndurance athletes)</span></div></div><div><span class="Apple-style-span" style="font-family: inherit;"><br />
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<div><u><span class="Apple-style-span" style="font-family: inherit;">Coaches</span></u></div><div><div><b><span class="Apple-style-span" style="font-family: inherit;">Choo Ling Er </span></b></div><div><span class="Apple-style-span" style="font-family: inherit;">Top female triathlete </span></div><div><span class="Apple-style-span" style="font-family: inherit;">Represented Singapore in Ford World Ironman Championships(Kona)</span></div></div><div><div><b><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></b></div><div><b><span class="Apple-style-span" style="font-family: inherit;">Lim Jiajie </span></b></div><div><span class="Apple-style-span" style="font-family: inherit;">Top open water swimmer</span></div><div><span class="Apple-style-span" style="font-family: inherit;">NUS Aquathlon Team athlete</span></div><div><span class="Apple-style-span" style="font-family: inherit;">Highly experienced triathlete</span></div></div><div><span class="Apple-style-span" style="font-family: inherit;"><br />
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</span></div><div>Hope to see you guys there! ;)</div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-81455131544473253082011-09-13T15:40:00.004+08:002011-09-13T16:01:05.779+08:00AC Review for ON running shoes<div class="MsoNormal" style="line-height: normal; margin-bottom: 6pt; text-align: left;"><b><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;">What’s it?</span></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvKVFZzJmiypk0RybhDVsbPNyHTzYhxrJlVNQF1eHmnYdVNBkl5qa6WJ7f486cyJ0OzgEVWQ2OKZCHqotb4yTpKwhx_u6kmpdC5PD8iW49evdw1zOvgiuC7lVVtq36sMV7NuGlJ448O8m5/s1600/Cloudsurferblack.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvKVFZzJmiypk0RybhDVsbPNyHTzYhxrJlVNQF1eHmnYdVNBkl5qa6WJ7f486cyJ0OzgEVWQ2OKZCHqotb4yTpKwhx_u6kmpdC5PD8iW49evdw1zOvgiuC7lVVtq36sMV7NuGlJ448O8m5/s320/Cloudsurferblack.jpg" width="320" /></span></a></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6.0pt;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6.0pt;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">A product from Switzerland, the most striking difference between the On running shoes and other running shoes is the circular pods at the base of the shoes, called CloudTec™. These 13 specially-positioned CloudTec™ elements absorb up to 25% of the impact your body experiences during a run, think of it as active suspension in your shoes. <o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6.0pt;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">While it takes away impact from vertical landing action, the jagged edges within the CloudTec™ lock in upon impact and enhance traction for forward displacement. With a flexible midsole, the shoe fit into a category of natural running essentially suitable for all running gait.<o:p></o:p></span><br />
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</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5wBpWxAo5L_Qa1rKmFl7lWGGJ7313X1_s5GBwBekoW4SOSjyW71FbsU3EZcjHkXNpK35oQ0IZjEe0eiXB6fJmaE7dZ6ytIQ6ZfhiiGsrXQAU-eW9OrxrvQeRBUSvajgUQ-tclAPj4fuxe/s1600/223013_10150333003581535_644856534_10006243_1301982_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5wBpWxAo5L_Qa1rKmFl7lWGGJ7313X1_s5GBwBekoW4SOSjyW71FbsU3EZcjHkXNpK35oQ0IZjEe0eiXB6fJmaE7dZ6ytIQ6ZfhiiGsrXQAU-eW9OrxrvQeRBUSvajgUQ-tclAPj4fuxe/s320/223013_10150333003581535_644856534_10006243_1301982_n.jpg" width="320" /></span></a></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6.0pt;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6.0pt;"><span lang="EN-GB"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">On running shoes comes in 2 models: Cloudsurfer (290g – US 9) and Cloudrunner(330g) for high mileage and impact runners. Runners above 85kg are recommended to use the Cloudrunner.</span></span><br />
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<b><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;">What’s hot?</span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6.0pt;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Starting your first run in the On running shoes, you will get a nice “bouncy” feeling from the unique CloudTec™ elements at the base of the shoes.</span><br />
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</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5MCCY1hhyVX8AOGKwhG34KZxhshNAIDsDwxqLHai0m9kYo5el-QcwFZauheumpKhwu5hdSK-3Ub7KihMoRpVQ4vs_rNK5daFuzkdGu-3wDmxM2WxRK5VGXjsIxCk0Hl_AN_BTYlSRJPLS/s1600/226066_10150333003426535_644856534_10006240_6695808_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5MCCY1hhyVX8AOGKwhG34KZxhshNAIDsDwxqLHai0m9kYo5el-QcwFZauheumpKhwu5hdSK-3Ub7KihMoRpVQ4vs_rNK5daFuzkdGu-3wDmxM2WxRK5VGXjsIxCk0Hl_AN_BTYlSRJPLS/s320/226066_10150333003426535_644856534_10006240_6695808_n.jpg" width="240" /></a>\</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The 13 Clouds react to your running stride and foot strike independently, activating your postural</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">muscles (muscles meant to support and correct your running style naturally) meaning that the shoes are great for runners of any running gait: even for overpronators and heel strikers.Nice and smooth; Running felt easier!</span></div><div class="separator" style="clear: both; text-align: left;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: left;"><b><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;">What’s not?</span></b></div><div class="separator" style="clear: both; text-align: left;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span>You might experience some soreness at your ankles and calf areas for the initial few runs in the On running shoes. This can be explained by the dormant postural muscles which are activated by the CloudTec™ elements, but your muscle should very quickly strengthen and adapt to this.</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Runner who land on the tail end of the heel area will feel an empty spot due to the rear position of the Cloudtec. It's not exactly suitable for broad feet due to its narrower toe-box and its sizing not standard as other shoes. Oh sadly, you can’t use for trails too.</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz5dHz48cz6aPxSlOlgNmJY8PVPRIBgTqF4ldq2SG6_paprhRJlkDbjC9Q7_oqX4qC2WMxPC9iBJdmaBO8nWLL4cxEWpIhB65l-TPumoucAD7nFAG0GFmuSDf093XcMlTKSfHk_twK8xjz/s1600/263336_10150333003716535_644856534_10006245_4182321_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz5dHz48cz6aPxSlOlgNmJY8PVPRIBgTqF4ldq2SG6_paprhRJlkDbjC9Q7_oqX4qC2WMxPC9iBJdmaBO8nWLL4cxEWpIhB65l-TPumoucAD7nFAG0GFmuSDf093XcMlTKSfHk_twK8xjz/s320/263336_10150333003716535_644856534_10006245_4182321_n.jpg" width="320" /></span></a></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
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</span></b></div><div class="separator" style="clear: both; text-align: left;"><b><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;">Recommended for</span></b></div><div class="separator" style="clear: both; text-align: left;"></div><ul><li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span>Any runners looking for a light-weight trainers to for their easy and long run.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Beginners and Intermediate runner will appreciate the cushioning and consider using it for marathon race day.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Fast/Serious runners looking for supplementary shoe for recovery runs or just walking around!</span></li>
</ul><div class="MsoNormal" style="line-height: normal; margin-bottom: 6pt; text-align: left;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: orange;">Word from our expert(s)…</span><o:p></o:p></span></b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoiRrvIo9jTuxeLrbCecMmVvtd_PGG90EaOlLcuwpSxZSNdAO3igFOEy1UnKQMDthrM1GvRkvRVdIlVw68fo0izAXtH-cP7DQXOcx7SiWnP8jfmQG4o_Ny7VHsPUPDmPLWM6uxDRuN_oVF/s1600/206021_10150246421503144_633343143_7558085_439646_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoiRrvIo9jTuxeLrbCecMmVvtd_PGG90EaOlLcuwpSxZSNdAO3igFOEy1UnKQMDthrM1GvRkvRVdIlVw68fo0izAXtH-cP7DQXOcx7SiWnP8jfmQG4o_Ny7VHsPUPDmPLWM6uxDRuN_oVF/s200/206021_10150246421503144_633343143_7558085_439646_n.jpg" width="133" /></span></a></div><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6pt; text-align: left;"><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;"><b>Adrian (Veteran triathlete & AC Director)</b>:<i> </i></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i>“Running my long runs with different shoes, I find myself gravitate to ON. The cushioning is just unlike any others out there. I also find the shoe fantastic for bike to run. I felt lesser impact and was able to push up the run pace very quickly in a triathlon run. I have also scored my PB in the run segment of an Ironman race!”</i><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6pt; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6.0pt;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6pt; text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: orange;"><br />
</span></b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: orange;"><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: orange;">AC’s Ratings?</span></b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Ride: 8.5/10</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Fit: 7 /10</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Cushioning: 9.5/10</span><br />
<b><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;"><br />
</span></b><br />
<b><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;">Price</span></b><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">SGD$269.00</span><br />
<b><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;"><br />
</span></b><br />
<b><span class="Apple-style-span" style="color: orange; font-family: Arial, Helvetica, sans-serif;">You can get them at:</span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 6pt; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPVEC2k8ZxEcTH7I_vyC-5GNMj6GX-vXou4SOhgYG3uPJrxWu9zSsYDSY90LZhF3gaTCjNPbOYUXNyYb6y1wZOaUvQTqfzq7nmOTLPKsBxmYpNFljQzlFy6n5VXTY-BhdolWgIlYb5VbR5/s1600/RunningLab1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="33" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPVEC2k8ZxEcTH7I_vyC-5GNMj6GX-vXou4SOhgYG3uPJrxWu9zSsYDSY90LZhF3gaTCjNPbOYUXNyYb6y1wZOaUvQTqfzq7nmOTLPKsBxmYpNFljQzlFy6n5VXTY-BhdolWgIlYb5VbR5/s200/RunningLab1.jpg" width="200" /></span></a></div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.outdoor-venture.com/runninglab/">Running Lab (Singapore)</a></span><br />
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</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqUlzS42S9Q7oScPqza7e8nv2WlQVOZmoBHhPe-9R49J7m1BKWHS-q6BSDP__6vMazRF1GBq8YKdcUgMzBJ1ZHEnDyKDJZI3p_xbvtamzbIh5ZN4Z6yQb9x6lFU1lKe_PDrH6nhOQxDIkG/s1600/AC+logo+with+tagline+%2528Black%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="60" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqUlzS42S9Q7oScPqza7e8nv2WlQVOZmoBHhPe-9R49J7m1BKWHS-q6BSDP__6vMazRF1GBq8YKdcUgMzBJ1ZHEnDyKDJZI3p_xbvtamzbIh5ZN4Z6yQb9x6lFU1lKe_PDrH6nhOQxDIkG/s200/AC+logo+with+tagline+%2528Black%2529.jpg" width="200" /></span></a></div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.athletescircle.com/">Athlete’s Circle (Singapore/Malaysia)</a><o:p></o:p></span></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com3tag:blogger.com,1999:blog-8852442329488024667.post-75369976295928555672011-07-04T14:16:00.000+08:002011-07-04T14:16:53.123+08:00Who's your bunny?Lucky Leong's Bike Time Trail<br />
730am, Sat July 2, East Coast Park, Singapore. <br />
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40 km ALL OUT was the order of the day from ironguides Coach Shem Leong. A staggered start with riders aiming to hold their goal race pace, had everyone pushing hard, chasing down their"bunny" up the road. Some were caught, some got away!<br />
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We had a lot of fun : ) and a seriously good training session. <br />
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<div style="text-align: center;">Team Absolut rock up- Respect! </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNgoNikWUOXB0GWkMsIo0Ac6O3cTjfFv1USd7pD3RjxtFnkjw0-eN1mMkJR5gmYjn-Dm4blBI_R1X0xLw0y-0iQVHqS2SnVThbvb4THbLEJ2ChbzT5766bpsqJj6eZw72g_kwIv5iTs5o9/s1600/1Absolut+represent.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNgoNikWUOXB0GWkMsIo0Ac6O3cTjfFv1USd7pD3RjxtFnkjw0-eN1mMkJR5gmYjn-Dm4blBI_R1X0xLw0y-0iQVHqS2SnVThbvb4THbLEJ2ChbzT5766bpsqJj6eZw72g_kwIv5iTs5o9/s320/1Absolut+represent.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Good Morning Ladies!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0s9jAkIIZcciHmm32ADlJdHZ3Ma8gxcZnVPxH-73BOMS9ODYMr60lRksrRHLKQQG_oRpR3kjBH5rukduEuAWx2UqLII21rHI7HqpD1SOiHYyW5S32U1gV2ZNdQ4FEl3BnsIzR68r3Wujy/s1600/3Morning+Ladies.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0s9jAkIIZcciHmm32ADlJdHZ3Ma8gxcZnVPxH-73BOMS9ODYMr60lRksrRHLKQQG_oRpR3kjBH5rukduEuAWx2UqLII21rHI7HqpD1SOiHYyW5S32U1gV2ZNdQ4FEl3BnsIzR68r3Wujy/s320/3Morning+Ladies.JPG" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Enjoy your training- Andy & Carl.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlobdi4jieRFn3kj3AHfyc5NKF17TwOAwWg9j0vi7ucZf0VwSBQZ18MnRIvTi3qlFMMdKMiMchUNRIHHmB472kLPhPxj6M-xRAhtKRMpvo9qh3rKIDf7Sm_cLgNp8wgeBd4-lQpWEG6pRN/s1600/2Enjoying+thier+training.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlobdi4jieRFn3kj3AHfyc5NKF17TwOAwWg9j0vi7ucZf0VwSBQZ18MnRIvTi3qlFMMdKMiMchUNRIHHmB472kLPhPxj6M-xRAhtKRMpvo9qh3rKIDf7Sm_cLgNp8wgeBd4-lQpWEG6pRN/s320/2Enjoying+thier+training.JPG" width="320" /></a></div><br />
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<div align="center">ironguides crew, Graham, Stephen, Paul- Don't Mess!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigw4INxsb-xLkmjhxMu2wdE265kr2xTrgOP8tPWtnhinnenAvGDKWCFxYXrhvW_A3VbgyQc5LnrtucL46PEjpk-3oz571327IFEYw0PYmtDlDpRv5-I062PKuJ397y5J9rcyY3BMVkZOYW/s1600/4Stillfresh.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigw4INxsb-xLkmjhxMu2wdE265kr2xTrgOP8tPWtnhinnenAvGDKWCFxYXrhvW_A3VbgyQc5LnrtucL46PEjpk-3oz571327IFEYw0PYmtDlDpRv5-I062PKuJ397y5J9rcyY3BMVkZOYW/s320/4Stillfresh.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">40km done and dusted.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCAoPqzAlQe2zY8eD5KjzNqplaJ3GPrRJmzSUB6CHJEOxHuueCE-27BRChqPQ_uuE3zGGd17JVruoZn9SLmeUFHs9xkf4uOvQAlZbjLm_eIKJS74gFx07R35Ya3ewRM6Mct_4uiJfdN2ru/s1600/The+crew.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCAoPqzAlQe2zY8eD5KjzNqplaJ3GPrRJmzSUB6CHJEOxHuueCE-27BRChqPQ_uuE3zGGd17JVruoZn9SLmeUFHs9xkf4uOvQAlZbjLm_eIKJS74gFx07R35Ya3ewRM6Mct_4uiJfdN2ru/s400/The+crew.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div align="center"></div><div class="separator" style="clear: both; text-align: center;">Even the bike are knackered.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7RKoeli-ssex7ZsEBm90czyxEobEdBz6vqx6KMvlLKrJu7hzxyiPdP2XJAei0kQkcoYUyDK6J78Glwt1TCisGZBWkiPQ3BTEaH-sCCpCrFLJQUwTd60JmyBwTCd67xIqAYrbqvjMguV2X/s1600/bike+rest.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7RKoeli-ssex7ZsEBm90czyxEobEdBz6vqx6KMvlLKrJu7hzxyiPdP2XJAei0kQkcoYUyDK6J78Glwt1TCisGZBWkiPQ3BTEaH-sCCpCrFLJQUwTd60JmyBwTCd67xIqAYrbqvjMguV2X/s320/bike+rest.JPG" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Our winner- Jon Hew- Team Salsa</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBOu2Vk9Li79VNGCQNnDVTMXw3mvqNcH13h5xVtGMoIHDNYb6-ETHw9T3_Ip0OzLmfnOYaL7OsKsjW5zRbEKlhOFb_ZgpRvbhyphenhyphenLZZfapsvtLR_J0yyBsWILF_zzvfmWadcrxf9WSuCsxjU/s1600/Our+champion.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBOu2Vk9Li79VNGCQNnDVTMXw3mvqNcH13h5xVtGMoIHDNYb6-ETHw9T3_Ip0OzLmfnOYaL7OsKsjW5zRbEKlhOFb_ZgpRvbhyphenhyphenLZZfapsvtLR_J0yyBsWILF_zzvfmWadcrxf9WSuCsxjU/s320/Our+champion.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">37km/hr- 2nd Place, The Maverick accepts his prize. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1k-YNruybbQJUgTlLGj7Sno7mUrm6lDnq2R9rGp1hRGGMsgRLTzREbyzfiJtAmz2X1-Ealy24y7ZUcOqpezmFH2qEwf2FleKjGt1QIDw0o7IOQCyzPIl3v_TnwF_5yzLjrBGMxe6Lw6rM/s1600/2ndplace.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1k-YNruybbQJUgTlLGj7Sno7mUrm6lDnq2R9rGp1hRGGMsgRLTzREbyzfiJtAmz2X1-Ealy24y7ZUcOqpezmFH2qEwf2FleKjGt1QIDw0o7IOQCyzPIl3v_TnwF_5yzLjrBGMxe6Lw6rM/s320/2ndplace.JPG" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">These guys look confused- bike lust or rack envy?</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisDEld9jZScVd3zeNp_U6U5CnGnVLSDZf-oMDgzv1dPnT5Iv_av4bHFtgXUycaoeGRVvk4h4f2WxJmu6W0oiQJV-oYS1RFXPnivW4sfHdwW3EUHJsVEx-MeX16KmsH39I2p5bn8Sb9Y1gw/s1600/Bike+lust.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisDEld9jZScVd3zeNp_U6U5CnGnVLSDZf-oMDgzv1dPnT5Iv_av4bHFtgXUycaoeGRVvk4h4f2WxJmu6W0oiQJV-oYS1RFXPnivW4sfHdwW3EUHJsVEx-MeX16KmsH39I2p5bn8Sb9Y1gw/s400/Bike+lust.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">How many times do I have to tell you, "It's NOT about the bike!"</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgacivZaJPP9CvSvB3apRyzE60_hsGlZ_1IfXM5tMg071fDJ0ZmAyIEdXGMuUTEXBDHk76VS5EqJQQeRAM6uNsXzrDdK2tqr09Inm8rzb066fNacj-X9MpGo6YEtLuMBWU8S0lYUd0vOEd4/s1600/Not+about+the+bike.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgacivZaJPP9CvSvB3apRyzE60_hsGlZ_1IfXM5tMg071fDJ0ZmAyIEdXGMuUTEXBDHk76VS5EqJQQeRAM6uNsXzrDdK2tqr09Inm8rzb066fNacj-X9MpGo6YEtLuMBWU8S0lYUd0vOEd4/s320/Not+about+the+bike.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"> It's all in the (ironguide) legs!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPoBP2YbVfdwBNe5Ha2APtQKbUTeyhWUqjLw-7zez-4CKNqM38fGK56BmmHhU5WABNBIFGxdS70huDQigwW2OkWSNZ50fajemUybEZ6cluPDs3189UQJmn_AgBn-JeEChz57rXhC4RSV_x/s1600/See+you+next+time.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPoBP2YbVfdwBNe5Ha2APtQKbUTeyhWUqjLw-7zez-4CKNqM38fGK56BmmHhU5WABNBIFGxdS70huDQigwW2OkWSNZ50fajemUybEZ6cluPDs3189UQJmn_AgBn-JeEChz57rXhC4RSV_x/s320/See+you+next+time.JPG" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Thank you everyone- pls come again! </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6W7dvEmxwLnQYe2pjLSJ2z24giYoQQ9Pig530HmCsv8HWx-H15ipka6laceXZFNU2nYP7m_lpsx1e9TpnrWHMRK08uRlyvT-AvOc_DrkKVLpH2YGcjzvkFZAB3mk_atNzJgKRR9SzsRW_/s1600/Thank+you.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6W7dvEmxwLnQYe2pjLSJ2z24giYoQQ9Pig530HmCsv8HWx-H15ipka6laceXZFNU2nYP7m_lpsx1e9TpnrWHMRK08uRlyvT-AvOc_DrkKVLpH2YGcjzvkFZAB3mk_atNzJgKRR9SzsRW_/s400/Thank+you.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: left;">Thank you everyone that came along and helped out with logistics. Hope the rest of you can join us next time. To be looped in on future training sessions, email me, <a href="mailto:shem.leong@ironguides.net">shem.leong@ironguides.net</a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Open-water swim/ run coming up next. Can't wait- Keep you all posted! </div><div class="separator" style="clear: both; text-align: left;"><br />
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</div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com1tag:blogger.com,1999:blog-8852442329488024667.post-84242375623042797452011-06-29T14:12:00.001+08:002011-06-29T14:15:39.056+08:00Mondays with Shemi<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7LDMlLNyctqnA5D8PjRtCvTIEJjN5mMcU6hnct9znDyhy7joss80joMMlVVX24_2Ax2vYOFVsdtLsSFcvoql9PmN2yQloxrB8yINMRKfvMHfThHENP_YN5BuzHWvs8s9LhgE7gmQdh1op/s1600/track+attack+flow_flyer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7LDMlLNyctqnA5D8PjRtCvTIEJjN5mMcU6hnct9znDyhy7joss80joMMlVVX24_2Ax2vYOFVsdtLsSFcvoql9PmN2yQloxrB8yINMRKfvMHfThHENP_YN5BuzHWvs8s9LhgE7gmQdh1op/s400/track+attack+flow_flyer.jpg" width="400" /></a></div><div><br />
Nice running on Monday! <br />
<br />
We did:<br />
<br />
6 x 20 sec fast strides</div><div>6 x 400 as 300m easy - mod, 100 Hard</div><div>6 x 400 - holding best possible splits on 3.00 or 3.30. <br />
<br />
Well done!<br />
<br />
Pointers- </div><div>* keep a high stride rate with a shorter, smaller step on the fast strides- it's a neurological drill designed to increase leg speed</div><div>* keep the "easy portion" easier so that the fast 100's can be run at a high speed (90%max)</div><div>* Remember your splits for the 400m intervals and we'll be working to bring these down. <br />
* This weekend, when you head out for your long easy run, count how many times your right elbow drives back in 30seconds. Your stride rate is this number multiplied by 2. </div><div>* If it's below 90, aim for 90 and above and if its about 90, aim for 94. <br />
<br />
These sessions are not designed to "slay" you every Monday evening. Intsead, use this as part of your weekly running schedule to throw some speedwork into the mix and to keep your running programme consistant and sustainable. <br />
<br />
1st time free trial.<br />
Purchase lots of 4 or 8 sessions online here.</div><div><div><a href="http://www.ironguides.net/seasia/singapore">http://www.ironguides.net/seasia/singapore</a></div></div><div></div><div>Till next week- Enjoy your training!</div><div></div><div>Shem</div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-88749904190083873852011-06-17T12:41:00.002+08:002011-06-17T13:08:31.510+08:00FOCUS<div align="center" class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Thinking about what you’re doing and how you’re doing it. <o:p></o:p></span></span></b></div><br />
<div align="center" class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: center;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span><span style="font-size: 9pt; line-height: 115%;">Shem Leong<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">This article is written for the obsessive competitive streak in all triathletes and runners- that little voice that tells us that, surely, we can go <em>a little</em> bit faster next time.</span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Every athlete putting in dedicated training to a well thought out plan will eventually approach their physical limits for that season of their athletic career. Getting this far along is very commendable, but having invested so much time into their pursuit of peak physical potential, many athletes begin to dream big about breaking through to their next level. It could be a sub 5 hr half ironman, 4’30 marathon, 2’30 Olympic Distance Triathlon- deep down, everyone has THAT time that they would love to beat.<span style="mso-spacerun: yes;"> </span></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">In looking for that last 8- 10%, many make the mistake of hammering away at harder and higher training loads. <span style="mso-spacerun: yes;"> </span>This would probably work if you have the luxury of ample training and recovery time, coupled with sound guidance from a good coach. For the majority of us, time-crunched athletes, the extra time required is simply not available and the “cherry on the cake” towards a truly satisfying race performance may feel so close yet so far away.<span style="mso-spacerun: yes;"> </span></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">Think back to the last race that you raced a PB’d. You’ll need to run that race again- and then some! Where could you have pulled back precious minutes and seconds? Chances are that you could have made significant gains from handling the “low – energy” patches of the race better. The moment when you decided to ease up 3/4s the way through the run and it became a whole lot less painful, or when we couldn’t find it in our legs to keep up with the bunch that you had been riding with. Regardless of how fit you are, there comes a point in every race when we have to decide whether to bite down, suffer more or whether to ease up and “cruise for a bit”. </span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">Between 2 identically trained and fit athletes or 2 versions of yourself, the one that is able to stay focused and push through the body’s signals of suffering is the one that will cross the line 1<sup><span style="font-size: x-small;">st</span></sup>. That sounds obvious because it is. Yet I often get this question from my athletes, “How do I tap into the mental edge.” </span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">“Focus” is the uninterrupted connection between the athlete and their task; that trance like state of deep concentration, when you are aware only of the things relating to your performance; that sense of effortless control and a total absence of self consciousness, when the boundaries of self and task have melted away into one seamless activity. Some athletes refer to this as “flow” or being “in the zone”.<span style="mso-spacerun: yes;"> </span></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">“Focus” should be practiced by tuning into your body and body movements while training and competing. This will result in an awareness of key feelings when things are going well. Think back to the last time that you were able to push hard, perform well and really enjoyed yourself. You may have experienced this for a few seconds or a few repetitions or if you have been practicing, for the whole training session. Yes- Focus can and definitely should be practiced whenever we are out there. </span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">Practice controlling irrelevant and distracting thoughts (dissociative thinking) during training and competition. Replace them with task oriented and positive thoughts. Consider your form, breathing pattern, stride rate, hydration/ nutritional state, race strategy and redefine your perceived effort to perform more effortlessly. This is known as associative thinking and the tougher the going, the more it’s required to stay competitive. </span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">Here are a few tips to help you stay focused: </span></div><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><u>Relax.</u> For the 10 - 15 mins before training, as you’re making your way to the track/ pool/ setting up your bike on the trainer, clear your mind of the daily distractions , You only have this slot in the day to get it done so make it count and put aside those first/ last few items your to do list. Meditate, on the coming task. How did you perform it last week? How could it have been improved? Remind yourself of what it feels like to swim/ bike/ run with good form. How your arms feel in the water catching a good pull, how you ride better turning perfect circles, what it’s like to run “tall” and “light”. Don’t simply rush through the warm up (or worse still, skip it) and charge headlong into the set thinking, “I’m going to smash myself/ this set.” Ask yourself what it the purpose of this set. Is the focus on strength building / Leg turn over/ spending time in threshold or just getting some volume distance in. Taking a step out of the “training tunnel” and studying the big picture for a while will help you align your training efforts with the intended purpose of the task at hand.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; text-align: justify;"><br />
</div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><u>Have a mantra.</u> Repeating choice words will direct your mind away from negative/ distractive thoughts towards a positive experience. An effective mantra addresses what you want to feel and not the adversity you want to overcome. Use short, positive and instructive words to transcend the suffering that you’re feeling. Choose one word from each column to create your own verse. Have a few favourites to get you through different sections of you race. I would love to hear what mantras you use ! : ) </span></div><br />
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<table align="left" border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="background: rgb(242, 242, 242); border-collapse: collapse; border: currentColor; margin: auto 6.75pt; mso-border-alt: solid windowtext 1.5pt; mso-border-insideh: .75pt solid windowtext; mso-border-insidev: .75pt solid windowtext; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-pattern: gray-5 auto; mso-shading: windowtext; mso-table-anchor-horizontal: page; mso-table-anchor-vertical: paragraph; mso-table-left: 143.1pt; mso-table-lspace: 9.0pt; mso-table-rspace: 9.0pt; mso-table-top: -.95pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="height: 11.6pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td style="background: rgb(223, 223, 223); border-color: windowtext; border-style: solid; border-width: 1.5pt 1pt 1pt 1.5pt; height: 11.6pt; mso-border-bottom-alt: .75pt; mso-border-color-alt: windowtext; mso-border-left-alt: 1.5pt; mso-border-right-alt: .75pt; mso-border-style-alt: solid; mso-border-top-alt: 1.5pt; mso-pattern: gray-125 auto; mso-shading: windowtext; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"> <div align="center" class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">A<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background: rgb(223, 223, 223); border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1.5pt 1pt 1pt 0px; height: 11.6pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext 1.5pt; mso-pattern: gray-125 auto; mso-shading: windowtext; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div align="center" class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">B<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background: rgb(223, 223, 223); border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1.5pt 1pt 1pt 0px; height: 11.6pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext 1.5pt; mso-pattern: gray-125 auto; mso-shading: windowtext; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div align="center" class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">C<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background: rgb(223, 223, 223); border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1.5pt 1.5pt 1pt 0px; height: 11.6pt; mso-border-bottom-alt: .75pt; mso-border-color-alt: windowtext; mso-border-left-alt: .75pt; mso-border-right-alt: 1.5pt; mso-border-style-alt: solid; mso-border-top-alt: 1.5pt; mso-pattern: gray-125 auto; mso-shading: windowtext; padding: 0cm 5.4pt; width: 36.65pt;" valign="top" width="49"><span style="color: black;"> </span><div align="center" class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">D<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span></tr>
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<tr style="height: 11.9pt; mso-yfti-irow: 1;"><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt 1.5pt; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Run <o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Strong<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Think<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1.5pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 36.65pt;" valign="top" width="49"><span style="color: black;"> </span><div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Power<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span></tr>
<span style="color: black;"> </span>
<tr style="height: 11.9pt; mso-yfti-irow: 2;"><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt 1.5pt; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Go<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Smooth<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Feel<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1.5pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 36.65pt;" valign="top" width="49"><span style="color: black;"> </span><div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Speed<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span></tr>
<span style="color: black;"> </span>
<tr style="height: 11.9pt; mso-yfti-irow: 3;"><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt 1.5pt; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Stride<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Quick<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Pull<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1.5pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 36.65pt;" valign="top" width="49"><span style="color: black;"> </span><div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Brave<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span></tr>
<span style="color: black;"> </span>
<tr style="height: 11.9pt; mso-yfti-irow: 4;"><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt 1.5pt; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Pedal<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Light<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Be<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1.5pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 36.65pt;" valign="top" width="49"><span style="color: black;"> </span><div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Steady<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span></tr>
<span style="color: black;"> </span>
<tr style="height: 11.9pt; mso-yfti-irow: 5;"><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt 1.5pt; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Be<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Fierce<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Hold<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1.5pt 1pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext 1.5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 36.65pt;" valign="top" width="49"><span style="color: black;"> </span><div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">Courage<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span></tr>
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<tr style="height: 11.9pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;"><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1.5pt 1.5pt; height: 11.9pt; mso-border-bottom-alt: 1.5pt; mso-border-color-alt: windowtext; mso-border-left-alt: 1.5pt; mso-border-right-alt: .75pt; mso-border-style-alt: solid; mso-border-top-alt: .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">________<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1.5pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-bottom-alt: solid windowtext 1.5pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">________<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1.5pt 0px; height: 11.9pt; mso-border-alt: solid windowtext .75pt; mso-border-bottom-alt: solid windowtext 1.5pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 40.55pt;" valign="top" width="54"><span style="color: black;"> </span><div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">________<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span><td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1.5pt 1.5pt 0px; height: 11.9pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt; width: 36.65pt;" valign="top" width="49"><span style="color: black;"> </span><div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt; mso-add-space: auto; mso-element-anchor-horizontal: page; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-left: 143.15pt; mso-element-top: -.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 9pt; line-height: 115%;"><span style="color: black;">_______<o:p></o:p></span></span></b></div><span style="color: black;"> </span></td><span style="color: black;"> </span></tr>
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><u>Performance checklist.</u> It is important that you are able to access how you’re doing in that moment, while on the go. Practice going through this list to make little adjustments to improve efficiency. While running- starting from the top down:</span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Is my face relaxed? Try it. You will automatically feel a lot more relaxed. </span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Is my head bobbing around? Fix your eyes on the next point you are running too and hold a stedy gaze. </span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Are my shoulders relaxed? Drop your shoulders to save energy and release tension. </span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Are my arms swinging smoothly back and forwards? Try to minimise side to side rotation form the shoulders. </span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Breathing- Is it regular? Can I exhale a little deeper while still keeping a lid on it? Am I gasping for breath? Is it getting ragged? Am I breathing deep from my diaphragm?</span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Form- Am I running tall and relaxed? Is my trunk engaged, pelvis stable, glutes firing nicely?</span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Stride Rate- If you don’t have a foot-pod device, take a count. Is it up there at 90 strides per minute? </span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Foot strike- Am I striking under the hip? Are my strikes light and powerful, so that I am spending minimal time in contact with the ground?</span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Pacing- How far am into my race?<span style="mso-spacerun: yes;"> </span>How do I feel? How should I pace myself of the rest of the run? Does my perceived effort match my race strategy? How much futher before I can confidently "let the hammer drop" and I can push ALL OUT for the finish.</span></div><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 108pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-align: justify; text-indent: -18pt;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Nutrition and hydration- How long ago did I last take in some fluids? Do I need electrolytes or gel? How does the stomach feel?</span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">What about swimming or biking? Maybe you could share with me what thoughts keep you focused while out there on the road and in the pool?</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">When the all the physical training is done, it’s the psychological factors that most affect our performance. Think about what you’re doing and how you’re doing it.</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7911afGkIpxVj26aq47GZO_QLk_ZhVdjBTgcZ_di-FWaIHzU3_EO-Xl2Il-KQHotvAHLKhwzvWaOJuX28m1R2eYk5TMtmhyphenhyphenjl1-eiL1F3z5a8Gojqw8uVEQQNpibOGiO0frXx74Yuhg6n/s1600/shemrun.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7911afGkIpxVj26aq47GZO_QLk_ZhVdjBTgcZ_di-FWaIHzU3_EO-Xl2Il-KQHotvAHLKhwzvWaOJuX28m1R2eYk5TMtmhyphenhyphenjl1-eiL1F3z5a8Gojqw8uVEQQNpibOGiO0frXx74Yuhg6n/s320/shemrun.jpg" width="320" /></a></div><br />
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<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">Enjoy your training and racing!</span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">Shem</span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><span style="font-family: Calibri;">15 June 2011</span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: justify;"><a href="mailto:Shem.leong@ironguides.net"><span style="color: blue; font-family: Calibri;">Shem.leong@ironguides.net</span></a></div><br />
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</div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-75280048242311980382011-03-22T15:09:00.003+08:002011-03-28T11:36:07.905+08:00Ironguides at the races.I am so proud of each one of these athletes. As their coach, I have witnessed their dedication, their struggles and the highs and lows of their journey and I am convinvced of the positive effect that their passion for the sport has had on their lives. Well done Athletes! <br />
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<strong><u>Ironman New Zealand 5 March</u></strong><br />
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</u></strong>Olivier Monnard- 10: 45<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisaZ85aVtnWVo-wgTPdLMfRNytUkzpjcrvIdIRiZEBmGFSYmvhtvv6F0Dpn2Bq8zhWhRGyqTI0EZBpwDfvFFUaSCy2_vvbEcWfM5XAKbnC1txUbncqARaiJOtBkgoWu0VITQbqc5OL6GIb/s1600/Oli+1.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisaZ85aVtnWVo-wgTPdLMfRNytUkzpjcrvIdIRiZEBmGFSYmvhtvv6F0Dpn2Bq8zhWhRGyqTI0EZBpwDfvFFUaSCy2_vvbEcWfM5XAKbnC1txUbncqARaiJOtBkgoWu0VITQbqc5OL6GIb/s200/Oli+1.JPG" width="200" /></a></div>Incredible 1st Iron-distance race- Olivier is developing into a well rounded athlete with no big cracks in his game. His focus, hunger for performance and unwavering work ethic couple perfectly with The Method to produce fantastic results. This is only the tip of the iceberg for Oli... <br />
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Elvia Suyardie- 12: 24<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNgZsGukwZoyMplUSSpGqmag4w8Kjret3VYGaD8WSXI47petCmyAe3wDVi11Y9abRXw-y0uLgPN-qrRVK3vb9tynjxw0FkxejBTIN0ZBIG3Qw7lBbZ-Lgj6wXEvpkbgN81XveKGSa-okYK/s1600/Elvia+1.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNgZsGukwZoyMplUSSpGqmag4w8Kjret3VYGaD8WSXI47petCmyAe3wDVi11Y9abRXw-y0uLgPN-qrRVK3vb9tynjxw0FkxejBTIN0ZBIG3Qw7lBbZ-Lgj6wXEvpkbgN81XveKGSa-okYK/s200/Elvia+1.JPG" width="200" /></a></div>Not to be outdone, Elvia also shone on the day with a solid and very comfortable IM debut. Her love for The Method and peanut butter and ice cream is proving to be a killer combintation. Well done! <br />
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Neil Van Heerdan- 11:18<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXdOs4ovZdQGUHMdIY1dEkCGhtMRjhbSJi-6ymd6M_ZOYR0mBlO8jeHkRwavFnT_GNYiTIspmljJSyouEvMNahu7kBi2WLXJdfVPbyMSsqyApM6vClCgFoiTnzdCAKNPglscE07encvB0C/s1600/Neil+2.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXdOs4ovZdQGUHMdIY1dEkCGhtMRjhbSJi-6ymd6M_ZOYR0mBlO8jeHkRwavFnT_GNYiTIspmljJSyouEvMNahu7kBi2WLXJdfVPbyMSsqyApM6vClCgFoiTnzdCAKNPglscE07encvB0C/s200/Neil+2.JPG" width="150" /></a></div><br />
Neil continues to impress us all with this solid perfomrance at his first Full IM distance race. Having recently relocated his family, Neil proves that this Superdad can do it all with style, precision and passion. Nice work out there! <br />
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Andy Ching- DNF<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpvuj6zEW7k8U9PM2YiCJnkKS-zKKnsW5hpJlcVSxOIU-agB1-Y9k25KFqKOlbp6GDsO84Bof3WDf-q1j4D74IY7g_6F_xO8D1FfCtB4puWiH4ge0ZklPFK9asd4rvyuc-PWjoLbvXOce3/s1600/Andy+2.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpvuj6zEW7k8U9PM2YiCJnkKS-zKKnsW5hpJlcVSxOIU-agB1-Y9k25KFqKOlbp6GDsO84Bof3WDf-q1j4D74IY7g_6F_xO8D1FfCtB4puWiH4ge0ZklPFK9asd4rvyuc-PWjoLbvXOce3/s200/Andy+2.JPG" width="150" /></a></div>A crash on the bike was not enough to put Andy out of his second Ironman attempt. He battled on upto 15km on the run when the exposure to 14 hours in the cold, rain and wind eventually forced a system shutdown in this brave soldier. Andy, take a break and regroup- your day will come... <br />
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Shem Leong - 11:53<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZw6DeeRViTfPaWG23hgC3O1GmfiH8_wNiy4NGWDV1kqw1OoIVFNoW-vradHFiHOqR6eZUNz-JTL88JitXP8E59bF6ZDBx7LyeMuX2tZgcsPCRXiMURx0UyXGuB2pIQ72cuJpTvLLqA3in/s1600/IMG_6302.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZw6DeeRViTfPaWG23hgC3O1GmfiH8_wNiy4NGWDV1kqw1OoIVFNoW-vradHFiHOqR6eZUNz-JTL88JitXP8E59bF6ZDBx7LyeMuX2tZgcsPCRXiMURx0UyXGuB2pIQ72cuJpTvLLqA3in/s200/IMG_6302.JPG" width="150" /></a></div>After a great start to the race, an embarassing wrong turn on the bike in the pouring rain saw this ironguides coach put himself out of PB contention by riding in excess of 200km on the bike. Nevertheless, I had a fantastic time just being out there with my athletes. <br />
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<strong><u>Aviva 70.3 Singapore 20 March</u></strong><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQtiRJIyBLOhNMDx0fTfP_J5uqVJ0Smh8k_HfO6X3Z6n7XFZNc64d3WXfQmtj8dhE2OnbaBtXg-cTgHQDxnQ9FxLSRCwDPP-atoATihyphenhyphenK0WAqhC2-GHbLOGPn4oa1N9QEaycdF8OigUpUw/s1600/IMG_0813.JPG" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="298" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQtiRJIyBLOhNMDx0fTfP_J5uqVJ0Smh8k_HfO6X3Z6n7XFZNc64d3WXfQmtj8dhE2OnbaBtXg-cTgHQDxnQ9FxLSRCwDPP-atoATihyphenhyphenK0WAqhC2-GHbLOGPn4oa1N9QEaycdF8OigUpUw/s400/IMG_0813.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Method Triathlon Club: 9 Athletes- 9 PB's</td></tr>
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Graham Ross: 5:48 <br />
Follwing a well paced bike leg, Graham toughed it out in the run, struggling with nutrition, to PB his previous 70.3 effort. Only his 2nd half IM race, this rookie is learning quickly how to manage and adapt to the challenges of race day. Nice one! <br />
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Ray Zarbarte: 7:03<br />
3 years in the making- Stepping up to the half ironman challenge for the 1st time, Ray's journey through injuries, diet and weight loss is an inspiration to us all. Thanks to his amazing family that believed in and supported him at every turn. Ray's new found fitness is turing heads at the office and giving him more energy for the kids. Keep it coming Ramon! <br />
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Rudolph Gildemeister: 5: 31<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL09txTfWZJg0gwKWdrCUu3xoOJyyYlDASaAYPTnmOOz6Ax9wmH9kTwde8PqrkxHpCpMnETztqQULUgL_J2PfHEXFJO6ZYq5W7owdb1vdXa4O7UaVGYr7Dh9Fkt8tUj3CzozV1ToXOgRte/s1600/IMG_0815.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL09txTfWZJg0gwKWdrCUu3xoOJyyYlDASaAYPTnmOOz6Ax9wmH9kTwde8PqrkxHpCpMnETztqQULUgL_J2PfHEXFJO6ZYq5W7owdb1vdXa4O7UaVGYr7Dh9Fkt8tUj3CzozV1ToXOgRte/s200/IMG_0815.JPG" width="149" /></a></div>Rudolph's focused approach through the daily trials of balancing travel, work and family saw him through in a very solid 1st time performance. A steady strong bike leg, pulled back lost time on the swim and left him fresh at T2 to run a superb half marathon. Watch this space... <br />
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Jeneane Paxson 6:08<br />
Jeneane's inquisitive approach, attention to detail and commitment to her training resulted in and a perfectly executed, negative split bike ride that put her in the perfect postion to slash her half iroman PB. Good stuff Cookie Monster! <br />
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Joseph Wong 5:34<br />
Just off his 5:30 race day target, Jo did very well to take a chunk out of his previous personal best time. He continues steadily improving on last season with regular attendance and much love for our irongiuides squad sessions. Nice one Jo- Keep up the good work! IM China- here we come! <br />
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Bernard Sechuad: 5:21<br />
Countless Saturday morning hill reps in the big gear have certainly paid off. Bernard's strong bike leg set him up well to make quick work of the half marathon. Not one to rest on his laurels, Bernard has sworn to work on his swim as he edges closer to that elusive 5 hr mark. Next stop- IM Switzerland. <br />
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Saul Alvarez: 6:39<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7hMRWvO91_SWfO0eYp3FdPuuJ7QNHSS1OF8z_pQOe0GprKATywr76fMBhX1v69dx0gkCO3ILlV1v-7grOzPNoBMJVMhosi9cG6ysvZLivAbRUWh2po7Wp_R_jzgspnpwpCiXhUQL7ZUio/s1600/IMG_0814.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7hMRWvO91_SWfO0eYp3FdPuuJ7QNHSS1OF8z_pQOe0GprKATywr76fMBhX1v69dx0gkCO3ILlV1v-7grOzPNoBMJVMhosi9cG6ysvZLivAbRUWh2po7Wp_R_jzgspnpwpCiXhUQL7ZUio/s200/IMG_0814.JPG" width="149" /></a></div>Awesome- Saul continues to amaze us all. His first half ironman after only his first OD- Saul is in a good positon to continue building up towards his first IM in Switzerland later in the year! Living proof that a "little bit every day" can turn your life around. Bravo Saul! <br />
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Pierre Vignuad: 5:49<br />
The newest member to our Singapore crew, Pierre, only been on the Method for just over a month, made a very impressive half Ironman debut. In his own words," after the 2 first weeks adaptation I could definitely feel a huge difference in my fitness level and race results…" Can't wait to see how Pierre develops this season! Welcome to The Method Triathlon Club and Well Done! <br />
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Sarah Tan: 6: 07<br />
Heartbreak Hotel- After putting in over 3 months of perfect training, Sarah was raring to do some serious damange on the course. Disaster came in the form of 2 flats on the bike course. Undaunted, she rallied hard and ran a superb half marathon. Well Done Sarah- that is the TRUE Ironman spirit right there. We do our best to overcome a bad hand and live to race another day. Take heart- there's only victory here! <br />
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See you all soon! <br />
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ShemAthlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-72701690050846777912011-01-24T18:13:00.000+08:002011-01-24T18:13:55.786+08:00ironguides Swim Squad SessionsWe had our first couple of swim sessions last week. Good stuff! Swimmers enjoyed pushing themselves against the clock ( and each other ) with some Fast 50's, 200m Time Trial efforts. With plenty of space, we were able to observe technique and give stroke pointers to everyone. Vinnie finished them off with 15 mins non- stop ALL OUT 25m relay- ironguides style. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitNSGU2tu5-riR5EMYH33R8tvGJGyHYIxZo0iQidwikU3IPFgn6n7Xb0EYcpukpu_GY8wRKPWBqClfM08Eiz_NBdcPSe_VqeuCBnzBhMZWDKomeOZ4Ve9JcoOKCJJJY9VV0p1lMUl0d5Es/s1600/IMG_0436.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitNSGU2tu5-riR5EMYH33R8tvGJGyHYIxZo0iQidwikU3IPFgn6n7Xb0EYcpukpu_GY8wRKPWBqClfM08Eiz_NBdcPSe_VqeuCBnzBhMZWDKomeOZ4Ve9JcoOKCJJJY9VV0p1lMUl0d5Es/s320/IMG_0436.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pick your lane</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUmElon0tFPdTGo5O_tMRB4iDUsogvtkFT7n1ggnfwo4qEPuHfqSkeF1k4userYpsBLmB2ud16pGjs7DQ_SoCO0Ecb1hLmS5un4ant5bp0Yikm_UKC6vvzpKbU7Pl5sK6r4XGLdZTl4xAB/s1600/IMG_0445.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUmElon0tFPdTGo5O_tMRB4iDUsogvtkFT7n1ggnfwo4qEPuHfqSkeF1k4userYpsBLmB2ud16pGjs7DQ_SoCO0Ecb1hLmS5un4ant5bp0Yikm_UKC6vvzpKbU7Pl5sK6r4XGLdZTl4xAB/s320/IMG_0445.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Writings on the wall</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlPrWEIgx5A1v3F92Qp0mtAAGvsXN0qLPqNL_fXk7tXuVJcuImdom68o7GOyrF7Y4VFVJSN9y4DiMRtCbydXRlx1fyyaQiUG9650h-lfu1IolJtS_NNEY1w6t8Y30KG0n6E_YRk6soanDG/s1600/IMG_0446.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlPrWEIgx5A1v3F92Qp0mtAAGvsXN0qLPqNL_fXk7tXuVJcuImdom68o7GOyrF7Y4VFVJSN9y4DiMRtCbydXRlx1fyyaQiUG9650h-lfu1IolJtS_NNEY1w6t8Y30KG0n6E_YRk6soanDG/s320/IMG_0446.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Head coach dishes out the pain</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg5K_mqujM8mG6GbjUI9OxXKceJbJZNi-gpPM_JvFZwXMz79czwlqMw3gAxY6oTic9AS0pvGpBJxD4cIzcXXT-B8PNtVMkcXrmjbTVkhKKFF5R0LBGXscANE72XQtnhkTOjsf2kdTS2ew8/s1600/IMG_0447.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg5K_mqujM8mG6GbjUI9OxXKceJbJZNi-gpPM_JvFZwXMz79czwlqMw3gAxY6oTic9AS0pvGpBJxD4cIzcXXT-B8PNtVMkcXrmjbTVkhKKFF5R0LBGXscANE72XQtnhkTOjsf2kdTS2ew8/s320/IMG_0447.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Paddles and pool bouy anyone?</td></tr>
</tbody></table>Come and join us while the free trails are still on : ) <br />
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<a href="mailto:shem.leong@ironguides.net">shem.leong@ironguides.net</a> for details and slots. <br />
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Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-15239356482091905462010-12-31T14:13:00.000+08:002010-12-31T14:13:13.763+08:00Check out The Method in 2011- Free Trial Sessions!Dear Friends, <br />
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Happy New Year! Wishing <em>everyone</em> a breakthrough race in 2011.<br />
<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnMoZc5Hm8SDHsopGd5Zwoc9R9ozPdlDwyuixzR7sqG-klm0PYX8JQkPOJVUCm5gSXVVjfOeputM6R4Krz0FhEZqYEei6TVXukR3SiEVhuqvlpjqJufsJnmX9LZNRnDe0rfghiZk7TFUXR/s1600/IMG_1894.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" n4="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnMoZc5Hm8SDHsopGd5Zwoc9R9ozPdlDwyuixzR7sqG-klm0PYX8JQkPOJVUCm5gSXVVjfOeputM6R4Krz0FhEZqYEei6TVXukR3SiEVhuqvlpjqJufsJnmX9LZNRnDe0rfghiZk7TFUXR/s320/IMG_1894.JPG" width="320" /></a></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">ironguides is happy to be offering free swim/ bike/ run classes in January to help you get the ball rolling. Starting from Tuesday Jan 18th, we are offering any combination of 2 Swim, 2 Bikes and 1 Run class Free of Charge upto the end of January. Come and experience how The Method will add a new diemension to your training. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Venue and dates as follows: <br />
<div> </div><strong><u>Swim</u></strong><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Bukit Merah Swimming Complex, 3500 Bukit Merah Central ($5 pool entry fee) </div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Jan 18th (pm)/ Jan 20 (am)/ Jan 24 (am)/ Jan 25(pm)/ Jan 27 (am) </div><div> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><u>Bike</u></strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Mt Faber, Pender/ Morse Rd Junction</div><br />
Jan 18 (am)/ Jan 25 (am)<br />
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<strong><u>Run</u></strong><br />
SPE Track, 21 Evans Rd <br />
Jan 19 (pm)/ Jan 24 (pm)/ Jan 26 (pm)/ Jan 31 (pm)<br />
<ul><li>AM sessions run from 630 - 800am</li>
<li>PM Sessions run from 730 - 900pm</li>
<li>Slots are limited so pls let me know early, which classes you'd like to attend.</li>
<li>More details here: <a href="http://www.ironguides.net/singapore">http://www.ironguides.net/singapore</a> (registeration not requied)</li>
</ul> So get rested over the holidays and then let's get fit! <br />
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Please drop me a line for booking and queries: <br />
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<a href="mailto:shem.leong@ironguides.net">shem.leong@ironguides.net</a><br />
<strong></strong>92299114<br />
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<div style="text-align: center;"><strong>* * Your Best is Our Business * *</strong></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-53512737191525765012010-12-31T13:15:00.000+08:002010-12-31T13:15:46.356+08:00ironguides 3rd place- Team Time Trial- Men's Open<div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">48km Time Trial in the big gear - 53 mins </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial;">A short hard session to wake up the legs?</span></div><div style="text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Team ironguides pulled out all the stops to take 3rd in the Men's Open.</span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Thanks for the hurt, Boys! Thanks A LOT : ) </span></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Together with the other proud graduates from the School of Pain</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6tHiGTkAA_wikMnn9pC938kIZRpEVkHx6gxARXxEbNlOH8CeSsnU4-59KwpoV0mcysuAJQDYwqoihNyF4u86DOWy074w9s_mHZ8r3NoxnjyMoUcxEZDOnOpsRyPgdCWcdevwX7uIVvq8W/s1600/IMG_5964.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" n4="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6tHiGTkAA_wikMnn9pC938kIZRpEVkHx6gxARXxEbNlOH8CeSsnU4-59KwpoV0mcysuAJQDYwqoihNyF4u86DOWy074w9s_mHZ8r3NoxnjyMoUcxEZDOnOpsRyPgdCWcdevwX7uIVvq8W/s320/IMG_5964.JPG" width="320" /></a></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-9813187880203072602010-12-02T15:51:00.000+08:002010-12-02T15:51:25.259+08:00Inspired<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;">This guy always challenges me to chase <em>perfection</em> in everything that I do. </span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;">Check it out- I think you'll agree. </span><br />
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<a href="http://www.youtube.com/watch?v=Cj6ho1-G6tw&feature=player_embedded"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;">http://www.youtube.com/watch?v=Cj6ho1-G6tw&feature=player_embedded</span></a><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;">To all the athletes doing Stan Chart, Phuket 70.3 and Ironman WA this weekend, and to all the others dissappointed by injury or going through tough times - Never give up.</span>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-39492813180638930892010-10-27T13:51:00.001+08:002010-10-27T14:18:11.100+08:00ironguides wants you.<div style="text-align: center;"></div><div style="text-align: center;"><span style="color: black; font-family: Verdana, sans-serif;">Think you might enjoy coaching?</span></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq8sXWHtZx5M0RU1zMYRSaY5AlVdNzISPDaNhkUJi5gXnJIqHBki1JbKk4ttxNZLkdr-mnfecfUALTHqM6FDoPfCV-DVP_Bml1M-TJl8HLhUemvV7LN3mTBK1Y7XiDhXSnW3sc5CyiQzWG/s1600/IMG_4682.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq8sXWHtZx5M0RU1zMYRSaY5AlVdNzISPDaNhkUJi5gXnJIqHBki1JbKk4ttxNZLkdr-mnfecfUALTHqM6FDoPfCV-DVP_Bml1M-TJl8HLhUemvV7LN3mTBK1Y7XiDhXSnW3sc5CyiQzWG/s200/IMG_4682.JPG" width="200" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: large;"><span style="font-family: Verdana, sans-serif;"><strong><u>ironguides- Singapore</u></strong> </span></span></div><div align="center"><span style="font-family: Verdana, sans-serif; font-size: large;"></span></div><div align="center"><span style="font-family: Verdana, sans-serif; font-size: large;">Now recruiting subcoaches</span></div><div align="center"><span style="font-family: Verdana, sans-serif; font-size: large;">Either Swim/ Bike/ Run specialist or all 3</span></div><div align="center"><span style="font-family: Verdana, sans-serif; font-size: large;">Coach training camp Dec 10 - 12</span></div><div align="center"><br />
</div><div align="center"><span style="font-family: Verdana, sans-serif; font-size: small;">* Pls send your CV to </span><a href="mailto:shem.leong@ironguides.com"><span style="font-family: Verdana, sans-serif; font-size: small;">shem.leong@ironguides.com</span></a></div><div align="center"><span style="font-family: Verdana, sans-serif; font-size: small;">* Inquiries- Shem: +65 92299114</span></div><div align="center"><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif;">* Brick by brick *</span></td></tr>
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</div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-36082158960910781012010-10-07T20:07:00.001+08:002010-10-08T00:01:16.877+08:00My thoughts on running...<div style="text-align: center;"><span style="font-family: Verdana, sans-serif;"><strong><u>A Case Study:</u></strong></span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;"><strong><u></u></strong></span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: center;"><span style="font-family: Verdana, sans-serif;"><strong><u>The Development of Good Running Technique at Track Attack</u></strong></span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: center;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><em>Shem Leong</em></span></div><span style="font-family: Verdana, sans-serif;"><br />
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<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">As the fore-foot versus mid-foot versus bare-foot debate rattles on amongst a background of articles, scientific research and specialist opinions, I have clearly noticed a pattern in the development of a more efficient stride amongst the regular runners at our weekly “Track Attack” sessions. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">To stake my ground, I believe that it is not which part of the foot that strikes the ground 1st that is consequential to an efficient stride, but rather, where, in relation to the hip the foot strikes that makes the biggest difference. This is nothing new; the momentum killing, braking forces that result from a foot strike in front of the hip is well documented and my runners have experienced marked improvement by learning to shift their strike-point rearwards, from in front of their hip to directly underneath it. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Achieving this, however, is much more involved than simply reminding my runners to “Drive your elbows” and “Run Tall” (although, to the outsider, this may appear to be the case if you drop in one of our sessions). To understand the wisdom behind these 2 adages its best to dissect and compare a typical untrained runner’s stride with that of an elite runner’s- Read on! </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong><u>An untrained runner, their style and common problems with it</u></strong></span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Many novice and intermediate runners, before they are turned on to the finer details of beautiful running, are unaware of the little intricacies that make up efficient and functional running form. Most come in with a natural, default stride rate anywhere between 76- 84 strides per minute and their thick heeled running shoes (more rubber means they’ll last longer, more foam means they provide a more cushioned ride, right?) make it comfortable to reach out beyond their hip and land squarely on their heel – a typical over-strider.</span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">On hearing about the “Stride Rate” Phenomenon, (the more steps you take per minute, the faster you go- isn’t that pure genius?) they experiment with swinging their legs forwards and backwards more purposefully, attempting to emulate the smooth and graceful “float” of elite runners. This is where the real trouble starts. To the untrained runner, it’s instinctive (but erroneous) to use their legs as shock absorbers, scooting their legs furiously while “sitting down” on their pelvis to lessen the impact in an attempt to achieve that effortless and comfortable ride. The overall effect has them in an exaggerated shuffle- as if they were training for speed walking. You’ve seen them, maybe you’re one of them! </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">While increasing your stride rate is a step in the right direction, and the initial correction made above does go part of the way to retraining a runner’s neuromuscular firing patterns, many runners stop here, having found their “new and improved style”. Yes- running a higher stride rate does inadvertently shorten your stride length and facilitate a more “under the hip” foot strike- but without the complimentary ballistic strength, proper posture and a deeper understanding of running biomechanics and how to apply it, many high stride rate runners cease to develop beyond this. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong><u>An elite runner- their style and how they achieve it</u></strong></span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">In fact, elite runners apply a lot of power at the exact moment of strike, and transition much more quickly than the rest of us to a relaxed “flight phase” in between strikes. Because they are able to generate more power, elite runners spend much more hang time in the air moving forward than the common runner; this is what gives the impression of graceful flight. Ever wonder why, in still shots, they are always captured majestically flying through the air, 12 inches off the ground, while the rest of us are caught unglamorously flat footed, mid strike or, at best, hovering a few centimetres above the ground just before an impending heel-strike?</span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Top runners are able to cover larger distances between foot strikes. Contrary to popular belief, this means that they actually have a substantial stride length. Many runners emulate their heroes by over-extending their lower leg, reaching forward to cover more ground prior to foot-strike, which has their foot touching down in front of their hip- a typical over-striders gait. The difference in elite runners is that their ground is covered “flying” through the air after an extremely quick and powerful strikes under the hip. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">This part of their super-power can be explained by their ballistic supremacy- the ability for their highly developed muscles (calves and gluteals in particular) to contract much more explosively and repeatedly for a longer time before fatigue. The result is that each powerful strike propels them for a greater distance in the air before they strike and push off again on the other leg. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Coupled with a high stride rate, this translates to the beautifully efficient running and tremendous speeds of top athletes. One of the biggest tell-tale differences is the amount of time that their foot is in contact with the ground; for every nanosecond that a foot is planted on the ground, not moving, precious kinetic energy is being dissipated into the ground causing deceleration. Top runners are able to 1) minimise this contact time and 2) produce a tremendous amount of forward propulsion in that reduced time while untrained runners lose a lot speed here. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong><u>Putting it all together</u></strong></span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">So then what does this mean for us- the everyday runner who dreams of running more efficiently, more beautifully and faster, in our journey to chase down PB’s. To simply state that increasing your stride rate will make you a quicker runner is to over-simplify a complex developmental process that comprises neurological re-wiring, proper muscular strengthening and learned sensitivity to accurate proprioception (awareness of body/limb positions while moving through space and time). We need to pick apart the problem and take baby steps in each direction. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">To clarify, I do believe that “driving your elbows” to increase stride rate and shorten your stride is the correct 1st step to take. This addresses over-striders in particular and teaches us how to land “under” the hip as opposed to “in front” of it. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Concurrently improving the ballistic capability of the running specific muscles through Plyometrics and hill reps gives us that extra “snap” at the moment of launch so that we are able to cover more distance gliding through the air. Biomechanically speaking, “running tall” allows for a more pronounced knee lift following the swing-through phase of the stride. This gives the runner extra leverage to slam our foot powerfully into the ground. The right drills will give our brains a good impression to follow. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Needless to say, we need to back this “impact-heavy style of running” up with the correct functional strengthening exercises. These will stabilize the joints and give our body the toughness to withstand greater forces at higher intensity. For example, external rotators of the knee and hip abductors are important muscle groups for keeping the pelvis stable during alternating arm and leg movements. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Last but not least, a dedicated core work routine that strengthens the deep abdominals is priceless because this will allow you to run “tall” for longer, holding perfect posture and mid-section form. An “engaged” torso, in a state of constant rotational torsion, transforms your trunk into a taut spring which is a much more effective means for us to harness the energy returning to us after each foot-strike. </span></div><span style="font-family: Verdana, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">So the next time you hear me call out “Drive your elbows” or “Run Tall”, you’ll know exactly what I’m talking about. </span></div><div style="text-align: justify;"><br />
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</div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">** </span><span style="font-family: Verdana, sans-serif; font-size: x-small;">See you at track! **</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguShBWux0JkXkoAueRXL0O8nE2Hp7MjsXe72mKXeuy_VLxvynbYwgdWO3FVm11K_CKWbwR9mFM33DuqY_i9SiBbP_k9V3RlutnSC-1BMYtbRBtCwqv3hVdfBxWVNG2Myz09norVMrLx0wF/s1600/Keflezighi_Meb1a-NYC_09.jpg" imageanchor="1" style="height: 173px; margin-left: auto; margin-right: auto; width: 251px;"><img border="0" ex="true" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguShBWux0JkXkoAueRXL0O8nE2Hp7MjsXe72mKXeuy_VLxvynbYwgdWO3FVm11K_CKWbwR9mFM33DuqY_i9SiBbP_k9V3RlutnSC-1BMYtbRBtCwqv3hVdfBxWVNG2Myz09norVMrLx0wF/s320/Keflezighi_Meb1a-NYC_09.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Air Meb</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiucSJQuVGOmoyWRYOG20y2QMTUxeoLe8lp0ynu9TF5XceS63NNXMib6nmmpEs4KM69QBVANokBq9_bimMb6WUaGhgHGUD1zWio9deOsT6dETdogLztpNyb8micvLwmI3AY-Y1PCPe4Sk2N/s1600/Haile4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" ex="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiucSJQuVGOmoyWRYOG20y2QMTUxeoLe8lp0ynu9TF5XceS63NNXMib6nmmpEs4KM69QBVANokBq9_bimMb6WUaGhgHGUD1zWio9deOsT6dETdogLztpNyb8micvLwmI3AY-Y1PCPe4Sk2N/s320/Haile4.jpg" width="214" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I bet Haile can dunk. </td></tr>
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<u></u></strong></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-18983141039664485672010-09-06T14:42:00.000+08:002010-09-06T14:42:23.719+08:00Visualisation: Thinking about racing while training<div style="text-align: justify;"></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><u>Visualisation: Thinking about racing while training</u></strong></span></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: center;"><br />
</div></span><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;"><em>Shem Leong</em></span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">As your fitness improves and your big day draws nearer, race specific workouts are the perfect opportunity to “go there” in your head and visualise how best to handle yourself on the day. After all the hours spent beating your body into peak condition, it’s only wise to spend some time preparing your mind for the unique effort required to perform at your best on race day. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">“Visualisation” sounds like a big word (and it may conjure up images of tranced-out pro athletes floating cross-legged in a zero gravity relaxation tanks, chanting mantras to themselves) but in actual fact, if you’ve ever wondered, “What are the winds like going to be in New Zealand?” or “How hot is it going to be in Philippines?”, then you’ve actually just dipped your toes into your very own weightless relaxation tank. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Instead of pulling your foot out quickly at the 1st thoughts of the pain and discomfort of race day, the next time you have such questions, I encourage you to hang around and let your imagination get the better of you for awhile. After all, once you’re locked into an all out 10 min big gear time trail in the last hour of your long training ride, what else are you going to do? (Come on, seriously, who actually enjoys the “scenery” for more than a few pedal strokes over 90km)</span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Studies have shown that envisioning a tough, painful race experience, compared to a lovely “perfect day” scenario actually goes along way more towards preparing you to push that All Out effort required from you at your A race. Going there in your head, prepares you to go there in your body. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">In the last month of training leading up to Cobra 70.3, Philippines, I found myself spending an increasing amount of time, mentally matching different training intensities from different sessions, to various snapshot moments in the race. Time and again, I would catch myself thinking, “This is how I want to feel with 500m left in the swim/at 67km into the bike/ 3km into the run/”. I firmly believe that these intuitive moments were a crucial step in the mind-body process of building the best possible race day pacing strategy. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Here are some more weird and wonderful thoughts that came to me while sweating it out. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><u>Swim </u></strong></span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">While pounding out the “all out” laps on the swim strength sets, I’d throw my arms out hard in front of me to ward off the invisible age groupers fighting for my piece of open water real estate. My furiously churning arms were “enter at your own risk” windmill blades that dared anyone to cut into my line. In fact, my paddles became lethal decapitating blades for those extra persistent irritants that simply refused to swim straight. </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br />
</span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Sprinting 110% on the ALL OUT reps was the only way to break free of the washing machine mess at the swim start. And the easy laps after the hard ones were welcome relief after successfully sprinting up to the toes of a faster draft 10 meters ahead. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">All this, swimming alone in a 30m pool one a quiet Sunday. </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br />
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</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><u>Bike</u></strong></span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Turning right onto “The Hockey Stick”, a 1 hr out and back stretch, for the last hour of a race specific endurance ride, I was surrounded by rice paddy fields on Cam Sur’s village roads. School children, clutching colourful flags, had come out in droves to see what all the commotion was about. I kept my head down and focused on turning smooth powerful circles as I wacked the chain into the smallest cog. “This is when it counts,” I told myself, “...last 30ks of the bike, this is when NOT to fade.” </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Even though it was a warm Singapore morning, I knew it would be hotter in the Philippines. How would I cope with a 5 degree increase in temperature? How would I change up my usual nutrition and hydration plan? In another A race, at the start of the season, I had not taken on enough fluids and suffered devastating cramps on the bike. As a result, I was unable to recover for the rest of the race and suffered badly. “Not going to happen this time...” I reminded myself, as I slowed down to a cruise, picked up an imaginary bottle of water from an imaginary aid station, took an imaginary gulp and emptied the rest down my neck and back. This little mental exercise left me feeling much more confident and well prepared. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><u>Run</u></strong></span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Race experience has taught me that it’s difficult to run with my legs still wobbly from the bike so I stride easy with small steps at a decent stride rate while munching on a salt tablet, patiently waiting for my legs to catch up. It’s a good idea to know how your body responds to what you’re planning to put in on race day- in this case, upwards of 4 Nunn rehydration tablets washed down with a bit of water. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">“Building into” your long runs in training, progressively increasing the intensity/ perception of effort through the run, teaches you to start easy and finish strong. It is especially useful to cast your mind forward to race day and add the mental filters of suffering, discomfort and heat because this prepares you dig deep, stay calm and in control when the going gets tough on the big day. I believe that I’m generally able to tolerate the heat quite well, because in training, my mind is often running in far hotter places. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><u>Conclusion</u></strong></span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Practice fine tuning your mental grip during training teaches you how to manage the red line better while racing. Only by “going there” in training are you able to get familiar with the coping mechanisms that you can employ on race day. Shutting out the pain works only for awhile, soon you realise that the discomfort is very real. At this point, prepare a rock solid answer for when you ask yourself,” Why am I doing this?” What is it about this sport that gives it meaning? </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Resign yourself to the fact that, for whatever reason you’re in it, you’ve come this far on your own terms and through your own ambitions and motivations. At this point, realise that embracing “good pain” will only make you stronger and allow your body to follow your brain into new psycho- physical limits over and over again in training. In doing so, you continuously and invariably redefine your pre-existing, self-imposed limits to performance. </span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">So take the ceiling off your perceived best efforts and layer on the race day filters in your preparation to squeeze out every last drop on your big day. </span></div><div style="text-align: justify;"><br />
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</div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQOd3vxB866v_FxatbtkVF6AxcCQzsrnGnThfP3_ZpkkXL9Cz6v1gMwjV9t-iJNBfaWt5tkgo5RDjmzExuMnTw1Tt1d-Pv3XyVBT78B9WfUv0x9RPFWjfaBgQES2JdSGf30hffnEVlhzcC/s1600/IMG_5010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQOd3vxB866v_FxatbtkVF6AxcCQzsrnGnThfP3_ZpkkXL9Cz6v1gMwjV9t-iJNBfaWt5tkgo5RDjmzExuMnTw1Tt1d-Pv3XyVBT78B9WfUv0x9RPFWjfaBgQES2JdSGf30hffnEVlhzcC/s320/IMG_5010.JPG" /></a></div><div style="text-align: justify;"><br />
</div></span><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></div></div></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-45350756633321199892010-08-13T11:35:00.000+08:002010-08-13T11:35:56.796+08:00The RooEver get that feeling after a good ride, you catch you bike looking at you? <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEARst2Oyo4-08xZh5mkv9W_l4wfKXFJ0zaX3NMhfI-SM9Lu1OK3b5VgCKZ934TSSBZ8bBHeiBFBJbRGKRI0SZQB0gvZ7ZTWRboBYyWNAC9ev7NliUIO1I9eINAWxDea46qJKhpOwC-h6v/s1600/Qroo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEARst2Oyo4-08xZh5mkv9W_l4wfKXFJ0zaX3NMhfI-SM9Lu1OK3b5VgCKZ934TSSBZ8bBHeiBFBJbRGKRI0SZQB0gvZ7ZTWRboBYyWNAC9ev7NliUIO1I9eINAWxDea46qJKhpOwC-h6v/s400/Qroo.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I swear, the Roo breathes...</td></tr>
</tbody></table>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-47128623144426806232010-08-10T16:26:00.000+08:002010-08-10T16:26:20.623+08:00New VanCheck out our new van... I love it. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp5_RvPhizzkIJg5K-Cil2u1-c8eDgCKHDCSArTfMypojsvDI-Jxj7uF9edYF9Ypmmr0aBaQQZEGqEMHVGVQDE1VrF1STtFaMczMSTJ4I_PCJs7P4B79hgzIG5cxuN5bY3bU2VGGdoDipc/s1600/IMG_4878.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp5_RvPhizzkIJg5K-Cil2u1-c8eDgCKHDCSArTfMypojsvDI-Jxj7uF9edYF9Ypmmr0aBaQQZEGqEMHVGVQDE1VrF1STtFaMczMSTJ4I_PCJs7P4B79hgzIG5cxuN5bY3bU2VGGdoDipc/s400/IMG_4878.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div align="left" class="separator" style="clear: both; text-align: center;">And don't forget to sat Hi to Benson when you see him : ) </div><div align="left" class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2w2cVMH8R97lfQ3cc59qhUrKbscsUzuWohxcvzXXjrMs_EdH-5Twzf1ayaFfR-wguFhjjDQu6PdrI3FP4iBPf96tBA4HBSSAO4kTX4uUkLg9nFq-lmVmY1aOlpux_hBDxo-pxceOuQHQL/s1600/IMG_4881.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2w2cVMH8R97lfQ3cc59qhUrKbscsUzuWohxcvzXXjrMs_EdH-5Twzf1ayaFfR-wguFhjjDQu6PdrI3FP4iBPf96tBA4HBSSAO4kTX4uUkLg9nFq-lmVmY1aOlpux_hBDxo-pxceOuQHQL/s400/IMG_4881.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">We'll hook you up with all your race day needs! </div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com3tag:blogger.com,1999:blog-8852442329488024667.post-65313085545016275402010-08-10T16:22:00.002+08:002010-08-10T17:11:21.738+08:00ironguides @ Port Dickson, Malaysia 2010Some pictures from Port Dickson International Triathlon, 2010, Malaysia.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtACs96qz3ZxlXXfb6rGUF7yjT8-0rjrF1XVLNvv8fvJp2qG2cxUrLzXyqldkkJQvG34PX9sh4fd3cjBFEXh1ofUwkELGeItEnSYKQLuR_FVLo0eXuZ95BkBW2eec9fPOjHWQ2jhYMXBWN/s1600/morning.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtACs96qz3ZxlXXfb6rGUF7yjT8-0rjrF1XVLNvv8fvJp2qG2cxUrLzXyqldkkJQvG34PX9sh4fd3cjBFEXh1ofUwkELGeItEnSYKQLuR_FVLo0eXuZ95BkBW2eec9fPOjHWQ2jhYMXBWN/s320/morning.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">A nervous morning</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiVnlXoVAXNwMjOMuM4Dx6cffOmzVDqFJG97DhcuO8C4g_XMJFLZGQ0XiZWgs25HMbLuTY9QY-4pnorqT-bzTNqoqQgJCSRTvJ-KcYTyU5KV0DaERcy90PqeLpADdOQFDXaKCt7hvGjNVN/s1600/Carl+and+shem.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiVnlXoVAXNwMjOMuM4Dx6cffOmzVDqFJG97DhcuO8C4g_XMJFLZGQ0XiZWgs25HMbLuTY9QY-4pnorqT-bzTNqoqQgJCSRTvJ-KcYTyU5KV0DaERcy90PqeLpADdOQFDXaKCt7hvGjNVN/s320/Carl+and+shem.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">Good Times</span></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoTFl5V6AO8V8xza1epdbU7eERLkHbkpnf3YkLyL3fC0zKogQvAEtvI2PpMFWEd9vMmIOf61prKwgr3LnQ0tgHUCcL83cT84Hg2ecHhMJUFyCaYpKf3dC3_bTMQaPU9WPgbhtKv7BJEe9B/s1600/tent.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoTFl5V6AO8V8xza1epdbU7eERLkHbkpnf3YkLyL3fC0zKogQvAEtvI2PpMFWEd9vMmIOf61prKwgr3LnQ0tgHUCcL83cT84Hg2ecHhMJUFyCaYpKf3dC3_bTMQaPU9WPgbhtKv7BJEe9B/s320/tent.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">Well Done Athletes</span></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ6FECM95f9jCVdbUcXAofo9FucJjmXLCPq93pIvwoBiUrGAQp7CdvTK1i1gzElNSaD1XBlUIec8BTBMgcDStcEMCk-wB1bwNVtEWfERVWd1vSGtKrDYjZYoQXDFXo9OYWUk0FPkP869yK/s1600/e&O.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ6FECM95f9jCVdbUcXAofo9FucJjmXLCPq93pIvwoBiUrGAQp7CdvTK1i1gzElNSaD1XBlUIec8BTBMgcDStcEMCk-wB1bwNVtEWfERVWd1vSGtKrDYjZYoQXDFXo9OYWUk0FPkP869yK/s320/e&O.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">Top 10 : ) </span></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><img border="0" height="200" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt6vzjQEd0PtZUcz___yRib1Ml4n41gh7Nec1KWlA5ARx18opx61TMsZRNByZpu84KU9gOOuODG8x7kxwPWxS1CrTmJfZJQeR_O8sVlC6pFaH4LtpNJQe_kTf5i6nkf6F0T38xHl7TaWjb/s200/Elv_pg.jpg" width="87" /> <img border="0" height="200" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-CKX23-QeT65TSSYxOGcZezkH4kROtkijKxXWPpbYZdjbKTUWrYhPaharpfj3nWdjovjns-ny-WTJsg53DrhCH9it-zXtzy55rEXYxGAubXMlRxWFHUqPZHPa6QXGSEdvse-cQ0Hm10S/s200/Shem_pg.jpg" width="136" /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_extZS9SbH_D0A5PqdgrAljKVxauFOe7NAXp6UF631hjqwSf04lB_-gHiSIhx4NXV3BhxCpnIamgsJ5caErHLJGb4b2tN9DLBtjaViPD1APogo4gJHrxlJtR1GnReOyd23w32lW83A4fR/s1600/Oli_pg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_extZS9SbH_D0A5PqdgrAljKVxauFOe7NAXp6UF631hjqwSf04lB_-gHiSIhx4NXV3BhxCpnIamgsJ5caErHLJGb4b2tN9DLBtjaViPD1APogo4gJHrxlJtR1GnReOyd23w32lW83A4fR/s200/Oli_pg.jpg" width="90" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">Prize Giving</span></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTt06bs4ymbNsZaIwWTgesNCFjSo95ZnFKnLmdT6-XOiQvuq-qKcgyRWOMTBrCVf6hDpy3ZPZAm9rIBwSm0Eq5C-cY38VVIisvKPZJBRhdMxutR2ailoGuthT4MVOYFsn0VO8my7hRJIES/s1600/Follow+the+leader.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTt06bs4ymbNsZaIwWTgesNCFjSo95ZnFKnLmdT6-XOiQvuq-qKcgyRWOMTBrCVf6hDpy3ZPZAm9rIBwSm0Eq5C-cY38VVIisvKPZJBRhdMxutR2ailoGuthT4MVOYFsn0VO8my7hRJIES/s400/Follow+the+leader.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">Thank you Andy & Kat!</span></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjPk_xUVczG6WWsT70qo0TReSMOjedNzOwqY08HT4Sf0I6WosrKOdqnBkv3aQwHSmF1n5rc7RSV_-c76uk6BezylPLbqYvuj8AqXf2jLCjWxXGfeQp72g4jz-9HCw8VEj4twq3KHCRPidh/s1600/IMG_4886.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" mx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjPk_xUVczG6WWsT70qo0TReSMOjedNzOwqY08HT4Sf0I6WosrKOdqnBkv3aQwHSmF1n5rc7RSV_-c76uk6BezylPLbqYvuj8AqXf2jLCjWxXGfeQp72g4jz-9HCw8VEj4twq3KHCRPidh/s400/IMG_4886.JPG" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">age group achievements</span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div align="left" class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">It's good was see our sport so healthy in Port Dickson, Malaysia. The atmosphere was laid back and festive, the food was great and smiles abounded everywhere you turned. All this despite the participant field being much larger ( and deeper!) than last year. Triathlon Malaysia sure know how to put on a great party. Kudos to Uncle Chan and his team.</span></div><div align="left" class="separator" style="clear: both; text-align: center;"><span style="font-size: small;"><br />
</span></div><div align="left" class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">ironguides had 3 athletes in the Age Group Top 10. Awesome performances and a positive affrimation that dedication to The Mehod pays off. On the same course, compared to last year, Elvia Suryardie, took 7, 5 and 1 min off her swim, bike and run respectively, while Coach Shem took 5 and 8 mins off his swim and bike. Given his relative "newness" to the sport, Olivier Monnard's Top 10 debut at this race was nothing short of spectacular. </span></div><div align="left" class="separator" style="clear: both; text-align: center;"><span style="font-size: small;"><br />
</span></div><div align="left" class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">Of course we would not have had half the fun if not for Andy and Kat who organised the 20 car convoy, hotel accomodation and the after-party in Melaka for everyone. Thank you for your hard work and making it so memorable for everyone- You Rock! </span></div><div align="left" class="separator" style="clear: both; text-align: center;"><span style="font-size: small;"><br />
</span></div><div align="left" class="separator" style="clear: both; text-align: center;"><span style="font-size: small;">'Till next year....</span></div><br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com3tag:blogger.com,1999:blog-8852442329488024667.post-46203271632048830912010-08-03T12:49:00.002+08:002010-08-12T10:59:50.017+08:00“ALL OUT” means “ALL OUT”<div style="text-align: justify;"></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;"><b>“ALL OUT” means <em>(slightly more)</em> “ALL OUT”</b></span></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;"><b></b></span></div><span style="font-size: x-small;"></span><br />
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<div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;"><i>Shem Leong</i></span></div><span style="font-size: x-small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">One of my athletes asked me, “How can you do 20 x 1 min ALL OUT? It wouldn’t be ALL OUT if you could keep on repeating it over and over again.” </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">I recently had my eyes opened by Matt Fitzgerald’s article in Inside Triathlon- “You are a Quitter”. He references Marcora’s ground-breaking study that suggests that our decision to pull the plug on any strenuous endurance effort, weather in training or racing, is a voluntary decision that originates from an “off” signal in our mind, a psychological phenomenon, and not a function of any bio-physiological determinant of our potential maximum exertion effort. </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Immediately after a high intensity endurance ride to exhaustion, Marcora’s research subjects were able to triple of their power output in short 5 seconds bursts. (Similar to having a sprint finish at the end of a marathon). According to the conventional model of endurance fatigue, that proposes an involuntary decline in performance when some physiological limit is encountered, this would not be possible. </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">In short, this new theory states that our mental tenacity to “hang tough” and endure discomfort, rather than our ability to clear lactic acid/ absorb and carry oxygen/ store glycogen is a more significant determinant of true maximum potential performance. </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">This information plays special significance when training by perceived effort, as ironguides athletes on The Method do. As we have experienced, our ALL OUT efforts are not defined by wattage or speed or even heart rate. Instead, our efforts are entirely determined by the intimate communication between mind and body and this is a powerful realisation to make. Here’s why: </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">An ALL OUT effort is just that- whether on your 1st 25m sprint of a swim strength session or a 10 min time trial effort at the end of a 4 hr ride, “ALL OUT” should describe your mind set and attitude more than a certain speed or lap split. It should imply a readiness to pull your body and mind to a slightly new level of discomfort. That place will be somewhere you have never been before, somewhere that requires the sprouting of new blood vessels and recruitment of dormant muscle groups, somewhere that forces gaseous exchange at new maximum levels. More importantly, that someplace will cause you to redefine your perception of effort. It is here that you learn to handle new levels of discomfort. It is here that you force yourself to hold perfect running form/ a powerful pull through on your swim stroke or a smooth, even and powerful pedal stroke. </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">The question is how you respond when you’re there- “in the moment”? When every ounce of energy you produce is begin channelled to forward propulsion and you’re tethering on the verge of blowing up. Mental attacks rain down in the form of split second thoughts to let up and catch your breath or to get off the front of the pack; thoughts that- once you give in to them- bring a flood of relief and comfort. I challenge you to override these signals- like carrying a bowl of hot soup- your fingers are burning, yet somehow you resign yourself to holding on until your broth is safe and sound on the dinner table. You flick your fingers to cool them down. They’re a bit red but everything is alright. Your body’s reflex to let go of the bowl is a feed forward safety mechanism that kicks in way before any real threat to your physical make up materialises. </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">In the same way, those invading signals to your brain telling you that holding this pace is too tough or that one more ALL OUT repeat is too much are just pre-emptive safety mechanism signals that, given the right practice, can be dealt with effectively and positively. So resign yourself to finishing that ALL OUT effort your coach may have set you, as best as you can. </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">In our quest to go even more ALL OUT, it helps to break it down into the smallest little portions. Here are some tips to help you out with this:</span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">1. Break it down into even smaller bits. When you are in “ALL OUT” mode, dissect your pedal stroke- think and feel. Are you applying power all the way round through 360 degrees? Which part of the circle needs evening out? Play around and feel the difference between activating the different cycling muscles involved- your glutes, hip flexors, hamstrings. A tiny shift in your saddle can help awaken under-used muscle groups. It’s a great feeling to “find” and develop a new set of muscles that will eventually help you pedal more efficiently. Don’t doggedly sit in the same position mashing down over and over again, as hard as you can until your quads cramp. When you eventually develop a coordinated pedal stroke with all the involved muscle groups firing in the right sequence with the right timing, you’ll find yourself flying along in the big gear, with your HR sitting comfortably low and your legs churning out smooth, even circles.</span></div><div style="text-align: justify;"><span style="font-family: Arial; font-size: small;"></span><span style="font-size: small;"><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">2. When running, towards the end of a tough intervals/ hills set, you’re close to your limit- break it down. Don’t think, “How hard is this?” Or, “I’m dying...” Instead set your focus on just 1 thing- could be simply driving your elbows to maintain a high stride rate, or breathing that tiny bit deeper to get in more air, or reminding yourself to “Run tall... Run tall or focusing on picking up your heels quickly for a faster foot strike. Whatever proprioceptive cue you’ve called upon, bearing an ALL OUT effort when it’s unbearable, breadth by breadth, second by second, lifts the ceiling of what you had previously thought possible. The next time your body is under the same physical duress, your mental “ALL OUT” signal is only going kick in a little later, or at a slightly higher pace.</span><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">You can imagine my disappointment, on urging one of my athletes to “Think about how you want to run the next hill rep”, when I got the sarcastic and uninspired answer “Uphill.” : ) </span></div><div style="text-align: justify;"><span style="font-size: small;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">3. It’s the same with swimming- when your arms go cold and are filled with useless deoxygenated, lactic acid blood, when you want to stop in the middle of the pool and just cruise in- Dig Deep. ALL OUT means you’re reaching for more water at your fingertips, ALL OUT means your focusing on thrusting water back with your triceps because your Deltoids and Lats gave up 10meters ago, ALL OUT has you exhaling 3% more air so that you can inhale 3% more. </span></div><span style="font-size: small;"></span><br />
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">My advice is that you heed this subtle shift in endurance training paradigms that has us moving away from a pure numbers game, towards a “Brain Training” approach, and tune into what you’re thinking and feeling the next time you are ALL OUT. Always look to redefine perception of effort and go <i>slightly</i> more ALL OUT.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNsRcMtEisqKuPriVVLAkjw03l1IGr4i89WJ5t3F-mjRYQYb1Y78tFqHb30QTHtU9wz1nCCUmXh1U0lUchnEEnFMRaHegKYJZHddzzP7Cj6fjPzXDFssXWVYmLhnvQN-MLFLYNgK2fzStD/s1600/BG.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNsRcMtEisqKuPriVVLAkjw03l1IGr4i89WJ5t3F-mjRYQYb1Y78tFqHb30QTHtU9wz1nCCUmXh1U0lUchnEEnFMRaHegKYJZHddzzP7Cj6fjPzXDFssXWVYmLhnvQN-MLFLYNgK2fzStD/s320/BG.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">absolutely ALL OUT (kinda)</td></tr>
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<div style="text-align: justify;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;"></span></div></div></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-78586825984211560072010-07-20T21:48:00.001+08:002010-07-21T16:44:50.728+08:00Hello AC Malaysia!<span style="font-family: Arial,Helvetica,sans-serif;"> </span><br />
<div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">I<span style="font-size: x-small;"> was fortunate enough to have the oppurtunity to visit Athlete's Circle, Malaysia over the weekend. I was tempted to squeeze in a swim strength set but I had purposely left my swim gear behind. This was a work trip and I wouldn't have time. So I went exploring instead and found a nice catus garden- as you do.</span> </span></div><div style="border: medium none;"><br />
</div><div class="separator" style="border: medium none; clear: both; text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="150" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_0YCqMiJIp737nX82EkJi2BbOUrt2pCUtBWyAG7ffX1uszp2HrE3fSPOMa8bEExea3lNOGGW8SiewBQ-Wgk_DrCprj29xuglWkRxa5dFQgQRPXX_FliDqF3KqvdMbl9zLjygvrRB_0S4/s200/swimpool.jpg" width="200" /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOGAAPBgiOuZ-JRwcNFtcgC9Oxz4vRXb-Z5599XyVFtoNIzHxIxIw_LEBuVBacvxAnxf0wFO-V4PHUpPY13dvRXbyonJ6XwMInM1r1N8t1sLuGOAlsHj6_b3rzAgujKEpnSJK8N_Vmhae8/s1600/Cactus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="150" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOGAAPBgiOuZ-JRwcNFtcgC9Oxz4vRXb-Z5599XyVFtoNIzHxIxIw_LEBuVBacvxAnxf0wFO-V4PHUpPY13dvRXbyonJ6XwMInM1r1N8t1sLuGOAlsHj6_b3rzAgujKEpnSJK8N_Vmhae8/s200/Cactus.jpg" width="200" /></span></a></div><div class="separator" style="border: medium none; clear: both; text-align: center;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">A sleepy plane and cab ride later, I stumbled upon the familiar black and orange signage that told me that I had arrived at my home awya form home. Tacx trainers lined the walls ready for Sat morning's big gear session. Everyone inside was busy perparing for that evening's talk and it was a bustle of positive energy.</span> </span></div><br />
<div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="200" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Oa_nY3yza9KuRO-nyQMFagMpZNvjwBsPvv_os_IUf_yzqdhbrMNf5x0w7r7LmosT8lZK4F3zfDisV7XlO2gduxu7jg8Iubnq88wSQ5sJHxZlLP9Byo3iWZQMzIFh7DKuSkNPsRO-sDgj/s200/ACKL.jpg" width="150" /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmq-mvPD_5mrKsPDY9eXH-em5ro4btWpEaP2h9Wh7_sm_qELu3IaztZh0mOYzjL0DsummMZ6emd_ZnCuxoBdyVoPHxuUn4FjUzScT2E6vsVnPDiXTw9hYhBxEJqd_68aSKYhwDv6A057CY/s1600/trainers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="200" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmq-mvPD_5mrKsPDY9eXH-em5ro4btWpEaP2h9Wh7_sm_qELu3IaztZh0mOYzjL0DsummMZ6emd_ZnCuxoBdyVoPHxuUn4FjUzScT2E6vsVnPDiXTw9hYhBxEJqd_68aSKYhwDv6A057CY/s200/trainers.jpg" width="150" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">Super happy to see such a good turn out from the Malaysian athletes. They were warm, keen and best of all, full of interesting questions. It was a pleasure sharing the secrets of The Method with them; many nodding in enlightenment as I went into the 5 physiological systems and the importance of hormonal balance in endurance training.</span> </span></div><div class="separator" style="clear: both; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="150" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhogCUHG4yDMj5IPLQfa28F53_I7bcxMITSU0TZdzMXDXJN0X5QKilssb0mk13aNtvybNEQHT3F6MNmf29AVpUH5QeD7a23su1PZDhSmNJ6i7aY09LdGoFgaiWZpU-kTZJPMnWDIAWzG-uY/s200/TheMethod.jpg" width="200" /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY54JWOvaFFL8FgB6kv_VaEDXTK4hxQq4kv_2uqMot5UYGCjgOdi63UjI8uvWi-VP_IDvogzKPi3BH8EqK0_ZJ_c0hcobm3cMqHwDEEZL2I__bTV-BXKXymLAOLNJ_a9_rbzSfn0lXhJaJ/s1600/Coachspeaks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="150" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY54JWOvaFFL8FgB6kv_VaEDXTK4hxQq4kv_2uqMot5UYGCjgOdi63UjI8uvWi-VP_IDvogzKPi3BH8EqK0_ZJ_c0hcobm3cMqHwDEEZL2I__bTV-BXKXymLAOLNJ_a9_rbzSfn0lXhJaJ/s200/Coachspeaks.jpg" width="200" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">Saturday Morning- Everyone was keen to try out ironguides staple big gear set after hearing about the benefits of a slow twitch bike vs. fast twitch run. We started off with some single legs drills before hitting the hard stuff. Once the crew got dialled into the right resistence and cadence, they really gave it their best. As pools of sweat started to form, you could tell that they were loving in - kind of : )</span> </span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;"> <img border="0" height="400" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwAc1SP1GN4LPADpdzNdsUJJf-BH-vLuM0pLGexcG39z7aRksZMMRfZbKalPlI5s562gMOluWlgCvaang85t6czJrhA9HeG3aaX7MPO22Z08ftEf3EWpt1M9z0CypiZcML5biy0Q1LJSrQ/s400/Rider1.jpg" width="300" /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir46XzsNnjrwOV7no15t82TLSu5ogDIPgcw0b-WSv8vX2YOrhdLaWs3-1g2whnK_QemvKk_CTJlnB0STGy_9Ckf9n8LBp-JaHNlt3yiznlGGmz4CmzZqfL2iCIXxH1bUSFLZdLfkcCaPCZ/s1600/Rider2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="400" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir46XzsNnjrwOV7no15t82TLSu5ogDIPgcw0b-WSv8vX2YOrhdLaWs3-1g2whnK_QemvKk_CTJlnB0STGy_9Ckf9n8LBp-JaHNlt3yiznlGGmz4CmzZqfL2iCIXxH1bUSFLZdLfkcCaPCZ/s400/Rider2.jpg" width="300" /></span></a><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="400" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6n4Z6O8AtN2S5vKOGuHafvpAVDI3kE7PIIx2g3ZQURq6RzezjHmyoJcYgdFFTD4rx_b-_f2-6DWbRI4cwhLxDj7ltikVfvjDjyxyKIWy3yCTy9_Eksy_z1wrrYnKwC9OMu0YweSh0Id6R/s400/Rider3.jpg" width="300" /></span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="400" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHxW62lBwc7prJvsRr4oBe9WZV7JEhcKX3A-T3ogXsaM-J3XHc1AEqa6FU0fD-dvAPSUifWkHoK3lFdv7wPzpI7CDMKH4b9rlA6ZFMuInZ_heeEK4EWqC4p6omzlBJ6ZD6q_OzUWHnhNnm/s400/Rider4.jpg" width="300" /> <img border="0" height="400" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26eLYzOqk-hWUJLwLYAGkCNPFvRRCyi0cOltLdqtXhH7rUZdk_-K0cRqcWgBwx5IuSUtbFuXO53CcD-vUT0MyXhQ5jAAEdI-2nOLr3_ExipJhg7Lqy3vd0W8HL_VyqerNmwrnKp-CGSsp/s400/Rider5.jpg" width="300" /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvXLiMLjPGWcGE_-wlCdlpjidtVTPteJ4fd11xAsXNZKuOAq_XUVAU0cCb6Hkj1lX57plQBe9ScbfzP3GRSkbf0-aa9i4To3dO-gRd0t2NL89J53-oTzPTueRlpJFlloSWF_GhkEKz518Q/s1600/rider6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="400" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvXLiMLjPGWcGE_-wlCdlpjidtVTPteJ4fd11xAsXNZKuOAq_XUVAU0cCb6Hkj1lX57plQBe9ScbfzP3GRSkbf0-aa9i4To3dO-gRd0t2NL89J53-oTzPTueRlpJFlloSWF_GhkEKz518Q/s400/rider6.jpg" width="300" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">With enough time to squeeze in some fast strides, the atheletes got to experience one of my favourite ironguides bike/run session. I told them to repeat this set every week for full neuromuscular recruitment and adaptation. It was cool!</span> </span></div><div class="separator" style="clear: both; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVcGhhhD193ltXgODfrCg3dM3L-g0LWpPEJrGU6ObYpxikQrRHmhfrhejuqpuMjwdFCxf7uvTixQr1OHlFk5yCwGPtfK7yphdpV9Z_RBxyt9uaFpw-o17Cg6Rm0_I2kmXMrSbBPyOdwUS7/s1600/Coach+bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="300" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVcGhhhD193ltXgODfrCg3dM3L-g0LWpPEJrGU6ObYpxikQrRHmhfrhejuqpuMjwdFCxf7uvTixQr1OHlFk5yCwGPtfK7yphdpV9Z_RBxyt9uaFpw-o17Cg6Rm0_I2kmXMrSbBPyOdwUS7/s400/Coach+bike.jpg" width="400" /></span></a><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="300" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoEgdbDdT1iluZXdAaAiLT_fU131YjYDaCnaOLnAXATBSJ9t_VufyqYnX-jOoeKNG271LFjgHRM19feGzPvx8c3bUggAuoHCHlt2iwg2lEf8AlAURXFcIpVgRCB2NWhrvNTv4ywiMAMm13/s400/correction.jpg" width="400" /> <img border="0" height="300" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXBriO-DMpHe2NjF6HS7F9uwH3jWmc2Kw_UyyycOOsGlJOhkOA3QlxhOmkJAhPXN7jevrE1Tj-aswWGjpLJJP1PFzBL4AePcbdlIJ4WhRB1ekv0-cABSNRlIKdCsYAipiYfcOWR8n3A9cZ/s400/trainer+sess.jpg" width="400" /> <img border="0" height="300" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiodhMvDmeVbUERKaPZvno_-Wd7pL57Gxpxi2dCmF0KdjFoEyKgmnPOIhEYLwyLN9eLDlUZifqvquRHkpbymt9mFUh7KWaky6Mis7po8ICYbl8E8iBYPWcwBrmCxddoKYF3jWvJYc3_8EZb/s400/Strides.jpg" width="400" /> <img border="0" height="300" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwwcvm42_J8ywe7QKJQ_3DiKRFsG6kmu3emehDJnghyphenhyphenhvm8k0oVhTJ_Xo79ugbADjzjj-x133KSDwa3vnI2uJePeFUWDCIIiZhnG2JOA801AdwHWBj-ny_qW__DlKjyrcxo1amei-mbVU/s400/Gpsht.jpg" width="400" /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9GDq6C4ihLEvp88qrg04AujzfxAzwl8W16d7wgYsUPCsxc8_375-dpl6uMzYTMQ9hY9fk9DINikfpGDaI0aSG_Oevmg1hOsuSRuehU4rGzjoTf5Pe4ekillgUjPG7quLOqeEve2o4IQfN/s1600/debrief.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="300" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9GDq6C4ihLEvp88qrg04AujzfxAzwl8W16d7wgYsUPCsxc8_375-dpl6uMzYTMQ9hY9fk9DINikfpGDaI0aSG_Oevmg1hOsuSRuehU4rGzjoTf5Pe4ekillgUjPG7quLOqeEve2o4IQfN/s400/debrief.jpg" width="400" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">The AC Malaysia crew showed the utmost professionalism, dedication and teamwork in putting this together. It was great working with you and getting to know you better. Thank you Lee Fong, Jolene and CG! Our athletes and I had an enriching and awesome experience beacuse of you.</span> </span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="150" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAVfx2usxx9KtJFEwv2cKd5r1Fte-PXmvSmQA3KiP8wJ3UnLydRz5BDOeLwdKJcGnOcAchm-HAk90uo6DaU57JCacMJO6ifeedhO5i8RTs6mTWdrL4SfNChddgJnvetCvf_eHSrOVaqoTa/s200/LFJolene.jpg" width="200" /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj59qmXAlPxoMtkWFeXKjcWPEouKowDUG_8suew9300OAFf2peEol84IxrWLXH4GRK4cTKzjcJgJ02SeQ-XeoCSSYcHb9O13ap1P6CZV8Wyqbkmxg1sHgX7XN38EkdvFqhTqWf3Zuw8bRMx/s1600/CGAdrian.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="150" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj59qmXAlPxoMtkWFeXKjcWPEouKowDUG_8suew9300OAFf2peEol84IxrWLXH4GRK4cTKzjcJgJ02SeQ-XeoCSSYcHb9O13ap1P6CZV8Wyqbkmxg1sHgX7XN38EkdvFqhTqWf3Zuw8bRMx/s200/CGAdrian.jpg" width="200" /></span></a></div><div class="separator" style="clear: both; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">We had an hour before we had to leave for the airport and the hotel pool beckoned so I bought some trunks and goggles and jumped in for a swim tolerance set. Got that swim in after all : ) Better than lazing around getting burnt!</span> </span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5XOhK3qGdiCFV2LPrm-PmC33CHCltL-1KctbPdl71d7icEF4dPZip4-xcE5cvzFLqUud5L0QFYCaPA76vO8g5epcqzVPpyPbSjr4RgR-tWe_DpiqXSXvnnwvEWEJiX5oppX5XQt8fb8VQ/s1600/swmtolerance.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="204" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5XOhK3qGdiCFV2LPrm-PmC33CHCltL-1KctbPdl71d7icEF4dPZip4-xcE5cvzFLqUud5L0QFYCaPA76vO8g5epcqzVPpyPbSjr4RgR-tWe_DpiqXSXvnnwvEWEJiX5oppX5XQt8fb8VQ/s640/swmtolerance.jpg" width="640" /></span></a></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com5tag:blogger.com,1999:blog-8852442329488024667.post-66347911744646262582010-06-03T14:50:00.002+08:002010-06-03T17:03:57.519+08:00Track Attack @ OostersTrack Attack headed down to <a href="http://www.oosters.com.sg/">Oosters</a> to celebrate a string of recent Half-Marathon & Triathlon personal bests and finishes. <br />
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<div style="text-align: center;"><strong>Track Attack @ Oosters</strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUGDsaO52ot7-yXO4W789SM4SYYUSN-lYd3WLwsSlagNlS69oxBX5JtcCmVTv36zKwzHzzXcR9WAwsCR6pchIHZHqaXgOgGFUSnoIsvbacZHhcmyR2LIayo7hbNP_8rFGAD5Qd28IqPsIS/s1600/TATTACK3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUGDsaO52ot7-yXO4W789SM4SYYUSN-lYd3WLwsSlagNlS69oxBX5JtcCmVTv36zKwzHzzXcR9WAwsCR6pchIHZHqaXgOgGFUSnoIsvbacZHhcmyR2LIayo7hbNP_8rFGAD5Qd28IqPsIS/s400/TATTACK3.JPG" width="400" /></a></div><br />
This week, by the time we would normally have been finishing up our planks set, some of us had already polished off our 1st round of Belgian Beers. <br />
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<div style="text-align: center;"><strong>The Usual Suspects</strong></div><div class="separator" style="clear: both; text-align: center;"><img border="0" gu="true" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhyImWSm1hYLgH3eYuZlHfgfYWU1KT1o205t7cfVEqVhYy6sbnNO1sDS1L7vSUSp3Kab8vUn_KZpaG6Icjk40eVk2eb-gyx2ea5-fMkwi9eINVKQbYBMarWjBEDTNdYTnwaBWyXxBeMT56/s200/usual+suspects.JPG" width="200" /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFAiuqQ_dA2dyYdSRMjoQ60a9dY_WA-OQITp0oLSf3BPET5FgOEqwcLWLN-nQoC7vlRK19pfkTcs2fY-WercOL5VEVUCJ0GEOoOiDzHAXikQkB0Q1EWzG278I7E1jJHKTGk8jNXfSRjPCa/s1600/IMG_4377.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFAiuqQ_dA2dyYdSRMjoQ60a9dY_WA-OQITp0oLSf3BPET5FgOEqwcLWLN-nQoC7vlRK19pfkTcs2fY-WercOL5VEVUCJ0GEOoOiDzHAXikQkB0Q1EWzG278I7E1jJHKTGk8jNXfSRjPCa/s200/IMG_4377.JPG" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div> Awards were presented to:<br />
<div style="text-align: center;"><strong>Most Improved</strong></div><div class="separator" style="clear: both; text-align: center;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiedugYSjEmXux5pEl-1X8DPsIgpCy8rz5kV0GUjcTaEyz3-UB-TdAVXLnIr3i5RHTB_xl896_VJU2OTlPWIvDpNZAfUiL_eri8Z9HWORpzFfX9df0dmyvqd2QLgd2U08oVQQx41OAEuawA/s200/Most+Imporved+2.JPG" width="150" /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit75dXAIlmrC_aGvUJhyJl-Xjsnry-V2T6wWIrklOekS_CZEYMZLRPOsH_9uQQUmsVx0hwQZVLy86Rdx3NmTArxUSHqIo03U1EgBIA74iKmG42uYbAJCXrWYAH0umT0OhqzMnw3ehzOrUQ/s1600/Most+improved.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit75dXAIlmrC_aGvUJhyJl-Xjsnry-V2T6wWIrklOekS_CZEYMZLRPOsH_9uQQUmsVx0hwQZVLy86Rdx3NmTArxUSHqIo03U1EgBIA74iKmG42uYbAJCXrWYAH0umT0OhqzMnw3ehzOrUQ/s200/Most+improved.JPG" width="150" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong>Most Hard-Working</strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtgVISeBdCawcy0sWCmgktLph9jnrLeSLVbffFz9LXNdQ5xmLvW9x9HKpgglVaRoZgpRO7-78pvXm2hCLaVs6Q7PnVJBhuC751dit_Ob_4dc5lPn-DMISQ5Mj4NCb7L0kJ6Zrg6ZvTfolC/s1600/Hardest+Working.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtgVISeBdCawcy0sWCmgktLph9jnrLeSLVbffFz9LXNdQ5xmLvW9x9HKpgglVaRoZgpRO7-78pvXm2hCLaVs6Q7PnVJBhuC751dit_Ob_4dc5lPn-DMISQ5Mj4NCb7L0kJ6Zrg6ZvTfolC/s320/Hardest+Working.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong>Most Noisy Runner</strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWW06xHqrUDZTO1xynVNGI7LXwlG6j2ty-jcBpC3jl6wOAQMfEDiZ3Zr6MBTEvPVMul7ec-QjRwZcyH3vjwSlaIGClcLL_U9s33bVxxIUn4RGwFYxhOsrJGKAJ55pOatzKjis2a5DklHB1/s1600/Most+Noisy+Runner.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWW06xHqrUDZTO1xynVNGI7LXwlG6j2ty-jcBpC3jl6wOAQMfEDiZ3Zr6MBTEvPVMul7ec-QjRwZcyH3vjwSlaIGClcLL_U9s33bVxxIUn4RGwFYxhOsrJGKAJ55pOatzKjis2a5DklHB1/s320/Most+Noisy+Runner.JPG" /></a></div><br />
<div align="center"><strong>Most People Brought to Track Attack</strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnUVtPgXR9nP-FN4_7l1Mn2h8mTYiHep0frgush_XmWTeBmq2k8fliYPtnDhFlYd06i2OVkc2cTzy9teE2yS296n5Jy6zuuWc194EeXXicbukspRtuawtJMU9M_YZ_UKwWG-J3XLS5TAWY/s1600/Most+people.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnUVtPgXR9nP-FN4_7l1Mn2h8mTYiHep0frgush_XmWTeBmq2k8fliYPtnDhFlYd06i2OVkc2cTzy9teE2yS296n5Jy6zuuWc194EeXXicbukspRtuawtJMU9M_YZ_UKwWG-J3XLS5TAWY/s320/Most+people.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">We had a fantastic time replenishing our athlete bodies with Mussels, Chips, Pork Knuckle, Beef Stew, Mousakka, Sausages, Waffles, Creme Brulee, Apple Crumble- Oh yeah! </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><strong>The Aftermath</strong> </div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxVJAkR8xUEdDgTx_ghDZpqZUnBBcPsJlT5RqJRWfbNe4QPe2kd2yHxobkx_j4F-yR84tj_RAA15slYjqpw4orTIqDjCRauIcW1U0B1ebZ_OsGarbfsnDMO8QnU95nb4N1JVGjPfRDjoKN/s1600/aftermath.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxVJAkR8xUEdDgTx_ghDZpqZUnBBcPsJlT5RqJRWfbNe4QPe2kd2yHxobkx_j4F-yR84tj_RAA15slYjqpw4orTIqDjCRauIcW1U0B1ebZ_OsGarbfsnDMO8QnU95nb4N1JVGjPfRDjoKN/s320/aftermath.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Thanks, Stu, for the drinks, the hospitality and a perfect night!</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong>A Handsome Bugger</strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-p1ghyphenhyphenLSSGkGaWYo38-azt05ZoO5yOD1A_01drtP3BTQieluXTJ0u2FJNWznylzmP206W3QNaSKJC7mVlqE4mH1l7oWlqEgP49_u3mK5u8N7cAzroQzXzmdI5u1gBEYy1DkXJl-UscBjf/s1600/The+man+with+the+plan.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-p1ghyphenhyphenLSSGkGaWYo38-azt05ZoO5yOD1A_01drtP3BTQieluXTJ0u2FJNWznylzmP206W3QNaSKJC7mVlqE4mH1l7oWlqEgP49_u3mK5u8N7cAzroQzXzmdI5u1gBEYy1DkXJl-UscBjf/s320/The+man+with+the+plan.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">'til, next time...See you at track! </div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-32378458936687468402010-06-03T12:11:00.000+08:002010-06-03T12:11:32.704+08:00Vesak Day Long rideThe plan was to do the East Loop and then bridge over to the west side via Keppel Flyover. The longer ride would take it up to Raffles Marina and back via Clementi. Pleasanlty surprised to see that a sizeable group had showed up at 6.30am and delighted that <a href="http://www.teamabsolut.net/">Team Absolut</a> were on board to keep the law. <br />
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Keeping in the spirit of Vesak Day, our long ride started very peacefully and went something like this:<br />
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1st hr - easy<br />
2nd hr - easy- mod<br />
3rd hr - moderate - moderate hard<br />
4th hr - 3 x (10 min Time Trial/ 10 mins easy recovery) <br />
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A quailty ride with quality athletes- ironguides style. <br />
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<strong>1 Pit Stop</strong><br />
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<strong>Absolutly Perfect</strong><br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>Drop me an email for information on future long rides:</strong> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2TA9tmOVIKsUazY49XD-Jgr9pQSCLbC2uuf1Zc9xoDnv5AnLpCTksb7-e1uqyELTMGQ-sP7wyB5sPf9vb68_qS-1NQUlMXcYKCqLT1kDT8XC93GcjTyb0JnIDeuQ9f6hyphenhyphenJA0UISUuuXd3/s1600/EYT.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2TA9tmOVIKsUazY49XD-Jgr9pQSCLbC2uuf1Zc9xoDnv5AnLpCTksb7-e1uqyELTMGQ-sP7wyB5sPf9vb68_qS-1NQUlMXcYKCqLT1kDT8XC93GcjTyb0JnIDeuQ9f6hyphenhyphenJA0UISUuuXd3/s400/EYT.JPG" width="400" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="mailto:shem.leong@ironguides.net">shem.leong@ironguides.net</a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Enjoy Your Training!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-53694783638941521772010-05-30T12:11:00.073+08:002010-06-03T16:30:43.662+08:00Out of this world Date Night<a href="http://www.oxyjuvenate.com/">Merrill </a>invitved me to test out the healing and rejuvinating properties of her hyperbaric chamber. I thought it would be a good idea for a unique date with the Missus. Besides, how can any right minded athlete turn down the oppurtunity to chill out for an hour breathing in Oxygen enriched air at 4PSI. <br />
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<div align="center"><strong>Improved complexion</strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn-WzTA0yoSu-Q1AtxQS3tJUYZ9LddahukKz_ZOqdMUVio2KOfOMXsjSOTSrr_um51flSFwpZQPrMA-2DdcvMW_yHHhFReUnX3SmSuxlauoK5jsFO9cYHTC2yxQtqEOojCYGNBnCWDvF0c/s1600/IMG_1910.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn-WzTA0yoSu-Q1AtxQS3tJUYZ9LddahukKz_ZOqdMUVio2KOfOMXsjSOTSrr_um51flSFwpZQPrMA-2DdcvMW_yHHhFReUnX3SmSuxlauoK5jsFO9cYHTC2yxQtqEOojCYGNBnCWDvF0c/s320/IMG_1910.JPG" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong>Recovery from hard training</strong> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2bBPd__MtZxgBllN0hO-k0Ku8S7MA8pze13z8KrFtIcGP1zj5vt4ops_xHu-3aVx2-8DdDfO74XYKBs22wClWh-PTSIZnGfbGmT4VLToBWCGImHOOjuOp2N3uE33s6i6jkxBOa98bcSX-/s1600/IMG_1913.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2bBPd__MtZxgBllN0hO-k0Ku8S7MA8pze13z8KrFtIcGP1zj5vt4ops_xHu-3aVx2-8DdDfO74XYKBs22wClWh-PTSIZnGfbGmT4VLToBWCGImHOOjuOp2N3uE33s6i6jkxBOa98bcSX-/s320/IMG_1913.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong>Quality time</strong></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGopt-Y1FfG_y49LmACZ8O1LR07MqQFZA30Rl3o6oVNAXUeJyVtsw7dE5ICHR5atz7DdBjJnghycQp7SE3two2EhprAA8CSm6GNUroiLlHGUqjC6liIuxxUCEL1ly5pKb_Di0CuR4fQmYv/s1600/IMG_1916.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGopt-Y1FfG_y49LmACZ8O1LR07MqQFZA30Rl3o6oVNAXUeJyVtsw7dE5ICHR5atz7DdBjJnghycQp7SE3two2EhprAA8CSm6GNUroiLlHGUqjC6liIuxxUCEL1ly5pKb_Di0CuR4fQmYv/s320/IMG_1916.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong>Weight loss(??)</strong></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW534kAQ5kSWXYoSohUZGlhZsLjwOhOInx2gPRPR665d1tsFp1NnR-8pC-OQmO9w14pwAFzMTY5HDmFH3lLQmdjWHhlL8JNnyxopm36lYwKDcsXwLkQaJQp4bpZhcggz6YgPZbCM1U804H/s1600/IMG_1920.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW534kAQ5kSWXYoSohUZGlhZsLjwOhOInx2gPRPR665d1tsFp1NnR-8pC-OQmO9w14pwAFzMTY5HDmFH3lLQmdjWHhlL8JNnyxopm36lYwKDcsXwLkQaJQp4bpZhcggz6YgPZbCM1U804H/s320/IMG_1920.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">We felt really relaxed and very mellow after our session, a little bit dopy and kind of s l o w.. it was nice. By the time we had dinner and were on the way home, I suspect that the extra O2 had infused into our brains. Mel's crazed singing triggered an incredible laughing fit and we are in tears as we pulled up home, almost crashing into the gate : ) </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Feels great! </div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-62680260470541040602010-05-07T17:33:00.000+08:002010-05-07T17:33:33.350+08:00These are a few of my favourite things...I <strong><span style="color: red;">love</span></strong> the adidas adios, then they changed the colour.. and I love them even more- just like that! <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNdjpkOmg1kdt1dCusNM8t1nyckDQmVHlVELYZ3H-GvkOYieOHgIwviNQBNZprZiurf6LuIrGlKLXeFj_72kvEE1PfK0CTPecIuB05u9JeGsAi6vuRg9njMVoB2ZIWhfPHi36jRdC217PA/s1600/Adios.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNdjpkOmg1kdt1dCusNM8t1nyckDQmVHlVELYZ3H-GvkOYieOHgIwviNQBNZprZiurf6LuIrGlKLXeFj_72kvEE1PfK0CTPecIuB05u9JeGsAi6vuRg9njMVoB2ZIWhfPHi36jRdC217PA/s400/Adios.JPG" tt="true" width="400" /></a></div><br />
I also love Bauerfiend's off-the-shelf orthodics. These super dull blue inserts are much less glamourous then the shocking pink Ferrari's above, but they are just as important to my running. They also smell a bit- but that's my fault : ) <br />
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</div>Not having any past running injuries, I didn't think I needed them. I was skeptical to start with and expected to ditch them after a few runs. They felt weird at first, but they grew on me, and now I will not run without them. World of difference! For serious runners- seriously- get a pair. <br />
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Happy Running!Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0tag:blogger.com,1999:blog-8852442329488024667.post-9759348167877841692010-05-05T16:38:00.000+08:002010-05-05T16:38:27.015+08:00Aviva Ironman 70.3 Singapore 2010 - This one's for you.<div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">The months leading up to Aviva were busy and I had only committed to race late in the day. These lame excuses and my generic “I’d be happy with a Sub-5.” answer to anyone that bothered to ask took the pressure off myself or raise my expectations for a PB. But somewhere in between “the depths of my heart” and “the back of my mind”, (possibly in the region of my Adam’s Apple), I really wanted was to see how close to 4:45 I could push it. It’s in there somewhere... </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span></div><span style="font-family: Verdana, sans-serif;"><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">I got caught up in an awful mess at the start of the swim. I hadn’t raced a triathlon in over 6 months and the lack of race experience showed; I was lined up too far back, jogged into the water instead of sprinting in, tried to catch a draft too early instead of making a break to clear the group. As a result, I got wacked and pummelled as other eager triathletes swam over and into me. By the time the pack had stretched out, we were well into the 1st half of the swim and much time had been lost. I was left with a reasonable draft (for which I am thankful), but on hindsight, I really should have pushed the swim from comfortable to comfortably uncomfortably. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">T1 was a lazy effort- as if I was reluctant to start the bike. I felt like a nervous teenager getting dressed to go on a date. “Where does this go?”, “Have I got everything?”, “Should I bring the salts?”, “Race belt positioned properly?” all this dilly dallying took 3 mins when it should have taken half that time. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Both quads cramped hard half way through the bike, after a strong and steady 1st loop. The painful spasms took over and I pulled over to dismount and stretch- thoughts of a DNF crossed my mind. I had been riding with some fast guys and my heart sunk as they disappeared into the distance. Not long after that 2 more huge packs flew past while I stood there in the middle of the expressway, pulling my tight quads back into shape. This was obviously not going to be an easy day; I may be looking at a super slow time or I may be looking at walking most of the way in the run or I may even be forced to stop 10km down the road. Or, I may just be able to pull this one back and save the race.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Claps and cheers from the side of the road lifted me as I gingerly pedalled off to give chase. It was at this moment that the battle really begun. I rode very conservatively for the next half lap as my legs were still twitching- threatening to fail on me at any moment. I prayed hard and the cramps eased as the electrolytes took effect. By the last lap I was able to hold a reasonable speed- catching and passing people. But the faster age groupers that I had been racing with were still some way off. Talk about clawing my way back... </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Off the bike in 2.30 mins - Not bad everything considered. T2 was packed and it took forever to get my bike racked. The compression socks took an eternity to pull on and what should have been a 1.5 min affair again turned into a 3 min ordeal. Calculating the lap splits for a PB, I knew that it was going to be painfully close, but by now, I was ready to hurt myself. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">It was stinking hot, windless and humid. Great conditions for a run! I started conservatively hopeful to build into it, but the cramps were relentless and disabled me every time picked up the pace. Quite a few times I was forced to stop and stretch as the precious seconds ticked by. I was really suffering and the Nuun tablets that I had been munching on (6 in all) did little to restore normal function to my legs.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Fortunately many students, past and present were on the sidelines that day screaming me on. Their support alone gave the suffering some meaning and fuelled me towards the finish line. Running past Mel, Vinnie and the supporters in our ironguides tent, I was reminded of how far I had come, and how blessed I have been, in the short time since starting this crazy journey as a Tri Coach. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">I crossed the line wasted, in 4:52, in pain and inspired to take this as far as it will go.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><br />
</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">If you are reading this- Thank you! This race was for you : )</span> </span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijJwriNKZpRC-8X-_CL61YWM-QnhIx_4cypohxiyadb4du4H0HInFlmDUbkUsrNhrZrmPmelmXGlfk9iIhKcKV5gfynZgtVFOQl5E1cuBA8_k8VRuzTgg3ivvUSoFne8PQYJvwQtaOGMy_/s1600/25878_371177501343_547911343_3790204_2613429_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijJwriNKZpRC-8X-_CL61YWM-QnhIx_4cypohxiyadb4du4H0HInFlmDUbkUsrNhrZrmPmelmXGlfk9iIhKcKV5gfynZgtVFOQl5E1cuBA8_k8VRuzTgg3ivvUSoFne8PQYJvwQtaOGMy_/s320/25878_371177501343_547911343_3790204_2613429_n.jpg" tt="true" /></a></div>Athlete's Circlehttp://www.blogger.com/profile/04527532590491448232noreply@blogger.com0