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INFO ni aku dapat dari buku RUNNING TIMES yang aku beli minggu lepas..dan nasib baik kat runningtimes.com dah ade pasal artikel ni..kalo tak kne la aku copy sendiri dari buku untuk kongsi bersama semua kaki lari....so aku nak kongsi info ni dengan kaki lari sekalian...just learn new info...PBIM pon next week...so kalo masing-masing rasa ade berani dan dah prepare nak pecahkan personal rekod boleh la try teknik ni...

aku pon memang bukan suke sangat bab-bab membace ni....(melukis no satu..hehe) tapi kalo bab-bab membaca pasal running ni memang besemangat...hehe..walaupon buku-buku running sumenye in english...tapi layan jela...tak paham pon try2 la pahamkan...huhu..buku running yang kat pasaran skarang memang bagus-bagus..dan banyak sangat info...tak rugi kalo beli...daripada beli majalah2 hiburan tu...kalo dah kumpul banyak-banyak boleh buat libary kat umah atau simpan untuk anak cucu...hehehe

aku pon slalu beli yang dah expired date...huhu...sebab murah sket..(separuh harge)...kalo yg baru punye issue ni mahal...tiap-tiap bulan nak beli manela aku ade duit...so aku belila yang dua tiga bulan lepas punye issue...kira okeyla tu..yang penting...boleh blaja something new...

memang aku tak penah lagi dengar word ni...GO ZONE?? setelah membaca ape ke benda GO ZONE ni...baru la aku tau yang aku penah menggunakan teknik ni masa event Great Eastern pada bulan Januari yang lalu...masa tu aku telah pecahkan rekod peribadi aku untuk 20km.. 1jam 23 minit...memang kadang2 aku berfikir jugak macam mane aku bleh buat rekod mase tu...so bagi aku teknik ni memang bagus...aku dah try dan rase teknik ni memang bekesan...so tu sebab aku war-warkan untuk tatapan bersama... selamat beramal..

mana la tau teknik ni berkesan untuk semua runner...so kalo dah pecah rekod sendiri untuk PBIM nanti jangan lupa bagi tau aku...bleh aku tumpang gembira skali..hehe...yang penting..enjoy your race...")

akhir kata, doakan aku dapat lakukan yang terbaik untuk PBIM nanti...kaki skarang memang ade sengal2 sket...rasa2 memang dah tak nak training hard..kang menyesal dikemudian hari...huhu...rasa okey time race nanti teruskan..rasa sakit try lawan...tapi ape-ape pon..listen to you body..

GUD LUCK pada semua yang akan berjuang pada PBIM dan DUKE RUN nanti...sama2 kita meriahkan event yang sihat dan sangat bagus ni..jadilah warga negara Malaysia yang sihat...kalo tak lari pon turun la skali...beri sokongan pada rakan2...sangat seronok kalo dapat sokongan daripada semua masa tengah race....gud luck to all runners! jumpe kat penang nanti tegur-tegur la ye...") insyaAllah..

story
aku mase great eastern Januari lepas..HERE

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"Go Zone" Racing

A strategy for better performance


In analyzing the splits of hundreds of competitive distance runners, it's clear that personal records and breakthrough performances at distances from 800 meters to 10K come only by getting out of your comfort zone and into your "Go Zone."

Go Zone racing involves serious mental toughness and some risk-taking, as well as a heavy dose of pre-race planning. It is not for the faint of heart. It is for runners who want to perform their best, who want to challenge themselves, who want to go beyond their previous bests.

In short, Go Zone racing puts particular emphasis on the most critical race stage -- the stage where you likely fail to stay on pace and the goal slips away. For most runners, this occurs in the third quarter of races (see chart), the time that is usually the No-Go Zone. But with the right mindset, you'll turn this into your Go Zone and your next races into breakthroughs.

Pre-Race:

In your mental prep in the hours (and possibly days) leading into the race, get mentally ready to run fast. The efficacy of this is demonstrated in the "Carlsbad Phenomenon." The Carlsbad 5000 in California is the site of multiple world records and untold PRs by inspired non-elite runners. These records are not because the course is fast; it is not hard, but it does involve two 90-degree turns and two 180-degree turns, plus two slight inclines. It's the mindset. Everyone knows the race is going to be fast so they get mentally ready for it. They expect it to be a fast race, and so it is. Transfer the Carlsbad Phenomenon to your next race. Go into it expecting it to be fast and it likely will be.

The Start:

In the Start Zone, you must be aggressive. You must get out strongly for the first portion of the race (the first one to three minutes of a 5K, for example). Your Start Zone pace for most races will be slightly faster than goal pace but still under control and not too fast. While you won't win the race or PR here, you will set the tone of the race.

Fast Rhythm Zone:

The next section of the race is about finding a relaxed but fast rhythm -- that cadence and stride that is quick but relaxed and where you are smooth and fast. You are simply trying to stay on pace but cover ground as easily as possible. If you can do this and do it relatively relaxed, you'll be ready to attack the Go Zone.

The Go Zone:

This is it! After you pass through the halfway point, you enter the Go Zone. In this section, significantly increase your intensity and attack the race. This is vitally important, as the race will be getting harder and harder. You simply must increase your intensity to keep the pace going. Know that if you can just push harder through this section of the race and keep your pace on target, you will achieve your goal.

A good idea is to not only increase your intensity internally, but also to focus on something external. If racing in a pack, move up in the group. If racing in a line of runners, pass someone. If racing alone, pick out a point up ahead on the road or somewhere on the track and focus on running harder to that point. Then, pick another point or pass another person. Do whatever you must to keep the pace going. It's going to hurt -- breakthroughs always do -- but the suffering will be minimal compared to the days and sometimes weeks of knowing you didn't give it your all.

The Get-Time Zone:

Once through the third quarter of a race, you enter the Get-Time Zone. We can all sprint at a pace faster than goal pace. The key is that you must start your push toward the finish line earlier than you normally do. Don't wait until you see the finish line. You can't score too many precious seconds in the last 100 meters. But if you start your push to the line earlier (the last 1 to 2 minutes to go in a 5K or 10K race, for example), you'll score several seconds that can be the difference in your performance. It's not easy, of course, but if you can get your brain to risk it, and your legs to obey, you can Get Time.

It might take several races before you get the hang of Go Zone racing. But try it enough and eventually it will become the norm. If your experience is like that of others who have mastered it, get ready to re-write your personal record book.

Go Zone : Racing Rules

1) You must be race fit. For that reason, Go Zone tactics work well later in the race season.

2) You must be realistic in your racing goal relative to your training. No wishful thinking or exaggerating what is possible.

3) You must be willing to straddle the fine line between going too fast and going perfectly fast. Even "failure" will help you better understand where that line is.

4) You must be engaged in your races and specifically focus on the task of each zone.

Greg McMillan is an exercise physiologist and USATF-certified coach who helps runners via his website mcmillanrunning.com