2017 - 2019 NPE Highway Run Challenge Insights (Part 3)

Today I going to share with you all about the important of running your race (10K) at a steady state. Steady state running for a 10k race is usually at around 83 – 88 % of MHR. Well-trained runner will have a higher range for this, and it can be at 92 – 95 % of MHR. How do we identify the steady state during our race?
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We will look at the avg HR and usually it will be at the range of ±6 bpm.
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For example, on how to find out your MHR: (220 – your age, for me is 25 = 195)
3rd KM: 178/195*100 = 91.28% from MHR
9th KM: 183/195*100 = 93.85% from MHR

*For my steady state HR, it’s at 91 – 93.85% (as you can see from 3rd km to 9th km)
*Avg HR might not be a good indicator due to the elevation difference of the course, physiological status of the day and it can be affected by too many factors. Therefore, power output is a better value to look at it.
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The reason of running at steady state is to allow the body turned on the auto-pilot mode. Your breathing rate, gaseous exchange in the alveoli, binding of oxygen to the haemoglobin, blood flow, cardiac output (HR * Stroke Volume), blood pressure, rate of blood flow to the working muscles, diffusion of oxygen to the working muscles, fuel used by the muscles, are in a most efficient and steady state that allows you to keep running at the consistent effort.
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From 3rd km, my body is into the cruising mode and cruise until the 9th km, and I knew I still have the final gear to tap on.
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The advantages of running at steady state are also allow you to be in control, you can press the nitro button to surge, playing psychological tactic during the race.
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*Bonus Tips on how to improve your stride length: Running Drills are the answer. Practicing drills like ankling, high knee, high knee extension, butt kick, heel kick, straight leg, skipping, and the list goes on…
*I am 1.65m, I can still run an avg of 1.48m stride length.
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Hope you guys enjoy the Final Part. There are more to share, till next time 😊
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#Garmin #GarminMalaysia

<常用字"散開"、"消滅"同性質單字整理>
喬近期很注重同性質單字整理，一方面為了鞏固單字量，一方面為了提升用字精準度。區別「易混淆字彙」的方式就是去查英英字典，喬最常使用的手機英英字典app為"Dictionary"(圖寫The Free Dictionary)，與各位做分享。"散開"是非常重要的單字區域，實體(固液氣)與非實體(文化、觀念..)的擴散都與其有關；而"消滅"亦如是(實體與非實體的消滅)，若對某字彙的解釋感到迷惑，就該去查詢英英字典解惑，以便於可以達到「應用」的程度。

1."散開"
spread (V.) 散播 = disseminate
diffuse (V.) 擴散 [ diffusion (n.) ]
- cultural diffusion 文化傳播
- gaseous diffusion 氣體擴散
dilute (V.) 稀釋
radiate (V.) (1) 輻射 (2) 由中心向外擴散
disintegrate (V.) 解體
scatter (V.) 散落
disperse (V.) 驅散、驅離(民眾)
dispel (V.) 使..消散 (想法)

2. "消滅"
eliminate (V.) 消滅、淘汰
eradicate (V.) 根除 = exterminate
obliterate (V.) 逐漸掩蓋；抹滅
annihilate (V.) 殲滅
* exclude (V.) = pluto (V.) 排除