Running with Neurosurgeon Dr Ivan NG

 Ivan Ng is older,  taller and more chatty. he practically answered all of our questions before handing over to his friend and colleague, Ernest Wang. “We’ve known each other for too long,” quips the 47-year-old Dr Ng jokingly. Dr Wang, 45, responds with a big laugh. There’s no mistaking that these two are good buddies  and it’s thanks to running races as a two-man team.“We interact a lot at work,” says Dr Ng of their professional collaboration in Neurosurgery Partners at Mount Elizabeth Novena Hospital. “Running gives us something more outside of it.” It’s a shared interest and hobby they enjoy together like fishing, food or photography for others.Dr Ng initiated the first time they ran together: a breezy 5km corporate run in 2008. Just under two years later, the good doctors were taking part in The North Face 100s – splitting 50km each  and it doesn’t sound like they’re stopping anytime soon.
WHY DO YOU RUN RACES TOGETHER?
Dr Ng:It started with the J.P. Morgan run in 2008, which was the first time we ran together, followed by the Sundown Marathon that same year. Then we followed that up immediately with the Standard Chartered Marathon and The North Face trail run. Until last year, The North Face was always a race for two-man teams, so that’s one main reason. Subsequently, it simply became a thing we did together. It’s something we have in common outside of work. It gives depth to our relationship. We run because we enjoy it.Dr Wang:It’s not like we’re competing with each other.Ivan has been running longer distances than me. I’d been
playing tennis and running 5km to 6km at most. But ever since the J.P. Morgan run, Ivan has been asking me to go for longer and longer races – and that’s how it all started.
WHO’S FASTER?
Dr Ng:On shorter 25km races, Ernest is almost always faster. But more than that, I’m faster. We’ve different strengths.Dr Wang:He has spare batteries.
DO YOU TRAIN TOGETHER?
Dr Ng:We always train alone.Our working times are different, so it’s difficult to do it together.I’ll run the rails at Mac Ritchie about five in the morning, with a runner’s headlight – so that I don’t get taken down by low lying branches. I like that time because the temperature’s cool. But Ernest doesn’t. Dr Wang: I run in the evening.I like to run alone; it’s quite a nice feeling.

Long Distance Run Boost Your Performance Part-3

Boost Long Distance Run   

The Long Distance Run
Contrary to what you might think, long runs aren’t just the domain of those gearing up for marathons all runners can benefit from a regular long run in their programme. This is because it improves cardiovascular
fitness (by making oxygen delivery to the working muscles more efficient ), enhances fat use  (sparing precious glycogen stores) and helps muscles, tend on sand other connectivet issues adapt to the forces of running. It also burns at on of calories!
Fitness is the Only best thing that you need to take care till your old age because the more you are healthy and fit the Better your old age will be lived. So keep focus on you Fitness
How long is  'long’? Its all relative. If you renew to long runs, get your starting point by adding10-15 minutes to your current longest run. You can also increase the distance by adding in some walk breaks. This enables you to extend time on feet with out over doing things. In most instances, the long run is all about distance, not pace–so don’t be tempted to go too faster you’ll risk burning out too soon. It’s smarter to slightly reduce your usual pace permile and have a strong finish. For those training for long races,
adding in the occasional more challenging run, by including some miles at the pace
you intend to race at, is also agree at idea.
Here is the Plan fir the Long Distance Run for Beginner level Runner to Advanced Level Runner

Long Distance Run

Good luck with your training!
Tempo Running and Boost Fitness

Interval Running and Boost Fitness

Interval Running and Boost Fitness Part-2

Tempo Running and Boost Fitness

Interval training means breaking a run into sections, with either recovery jogs (as in the long intervals in tempo training ) or complete rest in between. Here we re using interval training to improve maxim alaerobic capacity (VO² max). While tempo running is a way of teaching your body to get comfortable working at a higher proportion of its maximum aerobic capacity,
Take good care of body and
interval training help sim prove the maximum capacity it self. The higher your VO² max, the faster you can run whiles till maintaining aerobic energy production. Once energy production becomes‘ anaerobic when there isn’t enough oxygen coming into the body to supply the muscles you ll have to slow down or stop. The best way to train VO² maxis to run at, or close to, the pace (or effort level ) that lets you reach your maximum (VO² max is a physiological measurement, not a pace). You won’t be chatting to your running buddies! On that one-to-10 scale, you’ll be at nine or 10. This is tough training, but you only need to work in short bouts to reap the benefits and you get long rests in between. For each minute of effort, take 30-60 seconds of recovery and limit the efforts themselves to one to five minutes in length. VO²  max training is most beneficial for those training at shorter distances, such as 5K and 10K.
One study found that four weeks of a weekly VO² max session consisting of five, three-minute efforts increased pace at VO² max by three percent. Re-assess your VO² pace every six to eight weeks.

Tempo Running and Boost Fitness Part-1

Boost Performance 

Boost Your Performance Part 2
Running has never been more popular, and the new year always brings  a mass of new recruits to what has to be one of the best fat-burning, muscle-toning, stress-bustings ports around! Most will begin with easy jogs, premix of walking and running, and rightly so. The first step for any new runner is to stay within your comfort zone as you build up‘ time on  feet’. But if you keep at it, you’ll soon find your self able to run comfortably for 30-40 minutes at a time without stopping .So what then? Well, carrying on in the same vein will continue to improve your stamina up to a point but, if you want to take your running to the next level, there comes a time when you need to train not just further,but smarter. You could try hill work, threshold runs, recovery runs, fetlock, track reps, progression runs but for distances from 5K to the marathon, there are three important types of session to scheduling, each delivering distinct benefits.

Tempo running is on the edge of your comfort zone and helps improve your lactate threshold( LT). The LT is the point at which lactic acid in the muscles increases sharply because it can no longer be clear edasquicklyas
it’s being produced. Once you pass this point, it becomes very difficult to sustain your pace  your breathing
goes ragged, your muscles contract less efficiently and you may feel as if your legs have turned to rubber. But
training at an intensity that hovers around this point nudges your threshold up, enabling you to run faster with out these ill effects.
Take good care for Fitness and be more attentive to you Fitness
Try tempo training to improve your pace in eventslasting 30 minutes or longer. Your LT is usually around 85 percent of your maximum heart rate so aim to train atsevenoreighton a scale of one to 10. If you’ve already done a 10 K race, your tempo pace is likely to be between your10K pace and five to15seconds per mile slower (use your10K pace if your finish time was an hour or more).
Run at a sustained pace for 20–45 minutes (warm up first), or break it down into chunks, separated by short recovery jogs. Don’t make the efforts less than five or six minutes, or you may run too fast and have around one minute of jogging for every five minutes of tempo running.
Do atemporun every week. Mix it up with continuous tempo runs and long intervals or, continuous hills (see below). Re assess your tempo pace every six to eight weeks

Temp Running Fitness

more Professional Tips

Body Building 
Ultimate Tips