Running Combination Of Good Cop, Bad Cop

Running Combination Of Good Cop, Bad Cop

Topic: Running Clinic No.4 – Malaysia Women Marathon 2016

MBPJ Stadium at Kelana Jaya

On 9th January, MWM held their fourth clinic on speed training under the watchful eye of Race Director, Karen Loh, and lead by Running Coaches Darren and Karsten with the assistance of Most Wanted Pacers. In all 30 over runners were literally put through their hot paces.

“After each run, you should be bent-over forward with your hands on your knees and gasping for air,” shouted drill-sergeant Darren who was playing the “bad cop” opposite the soft-spoken German Karsten who was playing the “good cop”.

The group consisted of mostly women who were aiming to improve their running times and speed, and some will be running their full marathon and half marathon at MWM 2016 on 6th March.

The participants were divided-into several groups of varying pace, and the groups ran 400m laps 8-times with a two-minute break between each lap.

There were also warm-up and cool-down drills conducted before and after the sessions respectively. Surprisingly, even by 7:30am, the air was already too hot and humid. There were sports drinks made available for the runners. I could not imagine what it would be like come race day with a 6.5 hours cut-off times which means that the slower runners will be grilled if the weather remains dry. Keeping fully hydrated and taking necessary precaution against the sun-rays is a must for all FM runners. Malaysian runners have to be partially insane to run in our tropical heat. On the plus side, the greater the challenge (from extreme heat or cold), the greater will be the satisfaction and the feeling of self-accomplishment afterwards.

See the participants sweating it out at my photo Album!

The next running clinic will be a Fartlek session which will not be held at IKEA, but it is planned to be at the same MBPJ Stadium, Kelana Jaya on 31st January 2016. After that the last and 6th running clinic will cover Time Trials, and it will give the participants an indication of how they have progressed since the first time trial conducted at the first running clinic. Please visit the MWM FB page for the latest information on the MWM running clinics and other planned activities.

Ladies, if you have not yet registered, there is good news because the early bird rates have been extended to 31st January 2016. Hope on to Malaysia Women Marathon official website to register and for more event details.

MWM RUNNING CLINIC - 141   About The Author

Gus is the Chief Entertainment Officer of Running Toons and he is passionate about endurance sports. As a sports writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner and follow gusghani @Instagram.

About Gus Ghani

Hi:) My name is Gus and I am a Fitness Coach who enjoys outdoor adventures. In particular, I like to run marathons & ultra marathons, and compete in triathlons and century rides for fitness, fun & friendship. My passion is to motivate my friends to exercise more so that they can live life to the fullest. The purpose of this blog is five-fold:- 1) I find writing very therapeutic & beats paying for a psychiatrist to keep sane 2) I like to share & inspire others into engaging in any healthy pursuits 3) This is a great way to keep track of my progress in all my sporting endeavours 4) This also keeps me honest & spurs me on to do more 5) Even if you are a couch potatoe, I hope you will find my entries entertaining and/or informative. In summary, this blog is helping me help others help myself...get it?
This entry was posted in 10km, 2016, Full Marathon, Half Marathon, January, Kelana Jaya, Malaysia Women Marathon 2016, Running, Running Clinic, Running Toons, Speedwork, Training, Uncategorized and tagged , , , , , , , , , , . Bookmark the permalink.

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