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Pictures of Kuala Selangor Run

Click here for more photos

18th oct 2006

Recently the weather was very bad. The air was full of heavy haze, sometime raining in the evening. I train less recently, weekly average mileage drop to average 30km per week for the whole year. My pace also drop sharply. But I did one of my best speed work of the year today. .....
1km warm up
200m x 2 times at 48 seconds and 45 seconds
1km repeat x 4 times with about 3.30 rest
- 3.54, 3.53, 3.50, 3.49
200m repeat x 3 times
-42, 40, 36
1km warm down

Total speed work = 5km
total run = 7.3km

Olympic Medalist Reveals Her Secret “Cheat” for Winning the Marathon

Olympic Medalist Reveals Her Secret “Cheat” for Winning the Marathon
Advanced (but perfectly legal) “hydration therapy” helps athletes increase stamina and endurance up to 28.7%
Now you can drink the same refreshing, energy-boosting sports drinks they do when you work out or compete for the next 60 days -- FREE!

Of course, you shouldn’t cheat when playing sports.
Nor should you ever ingest dangerous performance-enhancing substances like steroids – regardless of the advantage they might give you.
But what if just by changing your sports drink you could take your performance to the next level … in a perfectly safe, even healthy way?
That’s what American runner Deena Kastor, winner of this year's London Marathon, did in the most recent Olympic Games.
As part of her pre-race preparation, Ms. Kastor consumed a sports drink containing a “secret ingredient” – one that is perfectly legal, contained no dangerous chemicals, and is 100% approved by the Olympic Committee.
Many believe that this unique “secret ingredient” helped Deena to endure the scorching heat of Athens … and win a bronze medal in the woman’s marathon.
Here’s the secret....
The “secret ingredient” in Deena Kastor’s performance-boosting sports drink is a unique molecule that helps you store fatty acids in your body.
It’s not an artificial chemical. In fact, your body produces it naturally.
When consumed in the proper concentrations, this special molecule can create a state of “super hydration” for up to 4 hours – enabling you to increase water retention by as much as a full liter.
And in one study, cyclists who consumed a beverage containing this molecule took 94 minutes to fatigue vs. 73 minutes for those drinking a placebo – indicating that this sports drink formula increases stamina by up to 28.7%!
At Sports Performance Bulletin, we’ve just published a brand-new special report, Peak Performance Hydration Therapy, revealing the “secret ingredient” in the sports drink that helped Deena Kastor run a medal-winning marathon race.
In addition, our new special report covers what every athlete needs to know today about “hydration therapy” (fluid consumption) and its ability to enhance athletic performance.
Including:
** Why fluid losses of as little as 2% of body weight can drain your energy in less than an hour … and what you can do to prevent it.
** Competing in extreme heat? This simple hydration strategy helps your body retain the water it needs to keep cool and maintain peak performance.
** The awful truth about athletic performance and alcohol. Here’s how long you should wait after drinking wine or spirits before you exercise or play sports.
** How much fluid can your body lose before it affects your athletic performance? Simple hydration strategy helps your body retain water longer to enhance energy and endurance (hint: it’s NOT drinking more water!).
** 5 minerals that you need in your sports drink to increase fluid absorption in your body. Can you name them all?
** How to calculate your personal fluid needs based on your SRPH (sweat rate per hour) … and how to measure SRPH when exercising.
** Can drinking too much fluid during exercise or competition make you sick – or even kill you? The shocking answer.
** Don’t like to exercise without your morning coffee or tea first? Here’s what you need to know before you pour yourself another cup.
Hot off the press, Peak Performance Hydration Therapy Special Report has a cover price of $8.
But for a limited time only, you can get a copy absolutely FREE … just by clicking below now:
http://www.pponline.co.uk/prewp/sp-hydrationoct.html
Why athletes need more fluid intake
As we discuss in Peak Performance Hydration Therapy, even small losses of water can cause a drop in your athletic performance, which is why optimum hydration is so important to athletes.
As well as providing the perfect chemical environment for our bodies, water has another extraordinary property: the ability to stop our bodies from overheating by evaporating from the skin as sweat. This is particularly important during exercise, when heat output rises dramatically.
For instance, the average 70kg adult at rest generates 70 watts of heat output. But when you run at six-minute-mile pace, your heat output rises more than 15X to over 1,100 watts.
If it’s warm, you’d need more than 1.5 liters per hour of sweat evaporation to remove the extra heat generated. Taking into account the fact that some sweat drips off your skin without contributing to evaporative cooling, you could easily lose 2 liters of fluid per hour running in hot weather.
Fluid losses of just 2% of body weight (equivalent to about 1.5 liters from a 70kg man or woman) can cause a significant drop in athletic performance. So your performance could suffer in less than an hour unless you hydrate with more fluid.
But replacing water lost in sweat (and urine) is not the only reason to boost your fluid intake with the hydration strategies outlined in Peak Performance Hydration Therapy. There’s another that’s equally important....
Eating carbs? Drink water.
Did you know that glycogen, which is stored muscle carbohydrate, is the body’s principle fuel for high-intensity activities?
Or that replenishing glycogen stores with dietary carbohydrates is vital to continuing high performance?
Well, your body can’t store carbs as glycogen without adequate water: it takes 3 grams of water to affix each gram of glycogen into your muscle fibers, which is why you often feel thirsty after a high-carbohydrate post-training meal.
Proper hydration, then, is vital for adequate recovery – not just to replace water lost through sweating, but also to replenish lost glycogen. In our new report, you are given research-based hydration strategies – including what to drink, how much to drink, and when to drink it – needed to replenish both water and glycogen.
Are life-saving “electrolytes” in your sports drink?
A comprehensive “hydration therapy” requires optimum hydration before, during, and after athletic competition or training.
But the goal isn’t solely to replace fluid loss. Sweating also depletes essential minerals in your body, including calcium, magnesium, chloride, potassium, and sodium. Low sodium levels can make you exceedingly ill, causing swelling in the brain and other neurological disorders.
The best way to replace these vital minerals is not by drinking pure water but with an electrolyte, mineral-containing sports drink. Reason: drinks with electrolyte minerals make you thirsty, thereby stimulating a greater voluntary intake of fluid.
Sodium also enhances the rate of fluid absorption from the small intestine into the rest of the body. However, the amount of sodium in the sports drink is critical -- and in our new report, we reveal the optimum concentrations of both carbohydrates and sodium per liter.
As I said earlier, Peak Performance Hydration Therapy Special Report has a cover price of $8. But for a limited time only, you can get a copy absolutely FREE … just by clicking below now:
http://www.pponline.co.uk/prewp/sp-hydrationoct.html
Why am I offering you our hydration therapy report absolutely FREE?
Is there a string attached to my offer of a FREE copy of the Peak Performance Hydration Therapy Special Report?
Yes. But it’s a small one.
In exchange for sending you this free special report (an $8 value), I ask that you accept my offer of a no-risk trial subscription to Peak Performance: The Research Newsletter on Stamina, Strength, and Fitness – recognized as the world’s #1 source of advice for athletes, coaches, and sports science students.
In each monthly issue, my editorial team – led by Editor-in-Chief Andrew Hamilton, a sports nutritionist and former competitive triathlete … gets top coaches, physicians, sports nutritionists, physiologists, and psychologists to share their winning secrets.
Our editors spend countless hours pouring over arcane technical journals most athletes and coaches don’t have time to read – everything from The Journal of Applied Physiology to Research Quarterly for Exercise and Sports – to uncover cutting edge sports science research based on proven, tested results … not theory or opinion.
Then they strip away the scientific jargon and mathematics … and distill the research into utterly pragmatic training, nutrition, exercise, and performance techniques … in plain English that’s easy and fun to read and absorb.
You get a steady stream of scientifically proven sports performance breakthroughs that you can put to work immediately … to help you achieve significant gains in stamina, strength, and fitness.
You also get practical training tips geared toward the specific sports you love to play, including swimming … running … triathalon … gymnastics … football … rugby … tennis … basketball … baseball … bodybuilding … martial arts … cycling … rowing … golf … and many more. So that you beat your own best performance … as well as crush your competitors into the ground!
The bottom line: Peak Performance brings you the cutting edge of sports science, delivered to your mailbox in 12 tightly written, engaging pages. Reading time: less than 20 minutes a month.
And unlike wordy newsstand magazines, we carry no advertising. So we’re free of influence from supplement makers and other sponsors – 100% objective, impartial, and unbiased.
Put the science of sports to work for YOU.
Here’s just a sampling of the sports performance secrets readers discovered in recent issues of Peak Performance:
** How basketball players and other power athletes can jump higher and run faster.
** Does warming up really enhance sports performance and prevent injury? The surprising answer
** 3 quick and easy programs to enhance strength, stability, and flexibility during your sports’s off-season.
** Assuming your maximum weight for a rep is 150 pounds, which training routine is best for you -- 4 reps at 135 pounds, or 15 reps at 75 pounds? Most athletes guess wrong, and it’s hurting them at the gym.
** How to calculate the amount of protein you should eat daily based on body weight and level of athletic activity. Hint: active athletes need nearly double the protein in their diets that couch potatoes can get by with.
** Is creatine really safe for long-term use? Shocking results from the latest clinical studies.
** Innovative training technique developed by Russian scientists can help reduce strain on joints -- and prevents physical breakdowns and injuries when running.
** And so much more….
No wonder thousands of coaches and athletes from the world’s leading sports organizations – including the U.S. Olympic Committee, British Triathalon Association, Rugby Football Union, and National Swimming Academy … subscribe to Peak Performance.
Peak Performance readers say it best….
“I have in some 3 weeks of reading Peak Performance seen significant improvements in my swimming.”
--Roderick Boekdrukker
“Congratulations on Peak Performance: you are the one-step shopping link for developing complete athletes.”
--Werner Lamberts, Coach
“Peak Performance is definitely unsurpassed for the level of information it contains and is undeniably the benchmark for all such publications.”
--Bill Sharry, Coach
“What I found especially valuable is what I like about Peak Performance anyway: statements are substantiated by references and nothing is taken for granted.”
--Eva Gorup, Physician
“I read your articles with great interest. I find that they are not only informative, but practical when applying them to the athletes I coach.”
--Andy Rowles
“Thanks for your bulletins, they are my bibles. Keep up the good work!”
--Charmaine Johns
The $72 sports research package that can be yours for less than $10
For a limited time only, and to get you to try my Peak Performance Newsletter, we are making this special money-saving, risk-free trial offer to new subscribers.
You get:
2-month trial subscription … bringing you the next 2 issues delivered immediately to your mailbox (value: $16).
The last 3 issues also available to read immediately (value: $24).
4 FREE Bonus Reports: Peak Performance Hydration Therapy, Coaches’ Training Secrets, Peak Performance Sports Psychology, Peak Performance Coaching (value: $32).
My unconditional 100% money-back guarantee of satisfaction.
Total value of this package: $72.
Your cost? Just $9.99 – about what you’d pay to eat lunch in a restaurant today. You save over $60!
And remember, if you are not 100% delighted with Peak Performance, just let us know within 60 days.
We’ll send you a full and prompt refund of every penny paid – and you can keep all issues and bonuses received absolutely free. That way, our research will have cost you nothing.
Since 1990, thousands of athletes and coaches have relied on the cutting edge scientific research in Peak Performance to help them win more events – and boost their performance to the next level.
And based on my own experience of having this kind of sports science help me win multiple gold and silver medals in track, I am convinced it can do the same for you, too.
But you are the final judge. Click below to review our publication for yourself at no risk. Read several issues. Put the techniques and strategies to work.
Then, you decide. If you do not agree that Peak Performance has dramatically improved your athletic performance, just let us know -- and you will get your money back. That way, you risk nothing.
To get your FREE Peak Performance Hydration Therapy Bonus Report … and activate your no-risk Trial Subscription to Peak Performance, click below now or on any of the links in this message. You’ll be glad you did:
http://www.pponline.co.uk/prewp/sp-hydrationoct.html
Sincerely,
Sylvester Stein, Chairman
Peak Performance Publishing
P.S. Even if you decide not to join us as a Peak Performance subscriber, all issues received and the 4 FREE Bonus Reports – Peak Performance Hydration Therapy, Coaches’ Training Secrets, Peak Performance Sports Psychology, and Peak Performance Coaching -- are yours to keep free and without further obligation of any kind.
So don't waste time! To claim your 4 FREE gifts, click below now:
http://www.pponline.co.uk/prewp/sp-hydrationoct.html

Running Calender

Fun Run and Walk 2006
Date : 15th October 2006
Time: 7.30a.m.
Where: F.R.I.M. Kepong
Distance: 2-5km
Registration fee: RM30
Contact: Amanda Marga at 03-7874 4251
Website : www.my.com.my

Chin Woo Biathlon
Date : 29th October 2006
Where : Stadium Chin Woo, Jalan Hang Jebat, K. Lumpur
Forms : click here!

Subang Jaya 10km Run
Date : 5th November 2006
Forms : click here!

Today's Inspiration
A reminder that I'm not the only person out there doing this crazy thing called running.