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Basic training tips for Phuket’s athletes

Legacy Phuket Gazette

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Basic training tips for Phuket’s athletes | The Thaiger

PHUKET: As we all know, Phuket is a world renowned holiday destination for thousands of people from around the globe. But did you also know it is one of the ultimate training and competition destinations in the eyes of international athletes?

The island has mountains, hill trails, sandy beaches, beautiful coastlines and hosts many local and international sporting events – so why not make the most of them? With the first quarter quickly behind us and a watery wake-up after the Thai New Year, people are asking me how to get in shape for local charity runs, triathlons, marathons and even iron man events. So here we go.

The distance run in a marathon is 26 miles and 385 yards. So why do people throw themselves into this type of race? Many want to tick the marathon box off their checklist, some just love running and others thrive on the challenge to get fit. It’s a funny fact that many first time runners choose to start with a marathon. So lets kick off with the basics.

1) Work backwards from the actual date of the race so you can predetermine how many weeks you have to build your strength and endurance. Most first time marathon runners (novices) will need at least 25-35 weeks to condition themselves for such an event. More experienced runners may only need 10-20 weeks prep time, depending on their current running fitness and ability.

2) Start slowly and build your endurance gently over time. Most coaches believe one long run session per week (usually performed on the day after a full rest or active rest day) plus 2-3 walk /run training days per week is required for beginners. I repeat; take it easy. If you need to mix jogging with walking, that is fine. In fact, fast walking itself is a great activity to include into your weekly routine.

3) Monitor your heart rate. When I trained with Mark Allen (Ex-World Ironman Champion) he recommended keeping your heart rate below 140 BPM (especially on hills) for the first 5-10 weeks of base training. I would follow this advice as it builds a great aerobic base and helps with lung capacity early in the game.

4) It is not just about the running. While running is the base of your training, avoid the very real trap inherent in any sport or athletic endeavour – to believe that more is better. Over training can lead to psychological and physiological challenges, as well as injuries, so plan your rest and recovery days to be as important as your training.

5) Cycle your training with periods of both high and low volume exercise, in order to build your endurance. This is called periodization and is used by most coaches around the world. Avoid constantly trying to increase your distance and to go further each time you head out the door.

6) Building endurance means starting slow, yet you do not want to train the systems in your body to operate in slow mode 100 per cent of the time. (If you always train slow you will always be slow) Speed work needs to be considered. Focus on perfecting your running technique first, and when you do speed work, warm up thoroughly and train correctly. Please note that speed work is tough on the body, and if you are doing more distance and speed work, both your intensity and your load has increased. I suggest finding a qualified and experienced trainer to help structure a specific program.

So there you go, the basics to get you started on your endurance training. I hope these tips will continue to enhance your training knowledge and improve your athletic lifestyle in the stunning surroundings of Phuket!

Follow Hayden on W: Facebook/RhodesToHealth.

Keep checking our online Phuket Sports pages, join our Facebook fan page or follow us on Twitter for the latest local, national and international sporting news.

— Hayden Rhodes

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Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

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Crime

Now you see him, now you don’t… Patong Police hunt foreigner over $30k theft

Greeley Pulitzer

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Now you see him, now you don’t… Patong Police hunt foreigner over $30k theft | The Thaiger

PHOTO: Patong Police

Patong Police have yet to develop any tangible leads tracking down a foreigner who made off with US$30,000 in cash from a currency exchange booth in Kalim, north of Patong in Phuket, last Tuesday.

The man is about 168 centimetres tall with grey hair and around 60 years old, Patong police told The Phuket News.

“We have no clue what nationality he is.”

He was last seen at the currency exchange booth wearing a purple polo shirt, blue jeans and black cap. Police have checked hotels in the area, police stations across the island and Phuket Immigration, but have yet to join the dots and come up with firm leads.

“Investigators have checked CCTV in the area and collected what evidence we have but we still do not know the man’s name or where he was staying.”

The man had visited the booth several times before Tuesday, when he disappeared with the $30,000 in US banknotes, according to police.

“It was always small amounts”, he added, noting that the amounts didn’t warrant staff at the exchange booth to check the man’s passport before making the exchange.

The man arrived at the booth again at about 1pm on Tuesday, saying that he had 900,000 baht cash to exchange.

SOURCE: The Phuket News

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Crime

Mystery surrounds security guard found dead in his Phuket room

The Thaiger

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Mystery surrounds security guard found dead in his Phuket room | The Thaiger

PHOTOS: Phuket Hot News

The security guard of a hotel in Nai Yang, northern Phuket, 52 year old Yingyot Butsabong, from Maha Sarakham province, was found dead yesterday (October 16) in his room. Police remain mystified how the man came to grief.

A woman named Supattra received a call from the hotel he worked at and was informed that he didn’t show up at work yesterday, so she went to his apartment to check on him.

She saw that his room was locked from the inside, so used the key she had in her possession to open the room and found Yingyot laying on the floor, face down. She thought he was just sleeping so she tried to wake him up but once she flipped him, she found that he already passed away.

She immediately called Saku police, and once on the scene, police found that there was some blood on the floor. The man had a 2 centimetre wound on his left eyebrow which was deep into his skull. There was also a wound on his chin about 1 centimetre long and about a centimetre deep. His left eye had a bruise which looked like he was attacked by a hard object.

Police report that he had been dead for around four hours in the room.

The room was not ransacked and there was no sign of fighting or theft. His body has been sent to Thalang Hospital for a detailed autopsy and to look into the cause of death.

SOURCE: Phuket Hot News

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People

‘Always Smile Journey’ raises fund to provide free English classes for underprivileged people

Nattha Thepbamrung

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‘Always Smile Journey’ raises fund to provide free English classes for underprivileged people | The Thaiger

On October 18, the ‘Always Smile Journey’ group and its partners will host an exhibition with plenty of fun activities at the Yak Yai Market, near Chalong Circle, in Phuket. This event was designed to raise funds to provide free English classes for underprivileged people on the island of Phuket on Saturdays and Sundays. The group does not accept donations but aims to raise money through the sales of the products available at the event.

‘Always Smile Journey’ raises fund to provide free English classes for underprivileged people | News by The Thaiger

From 2 pm to 8 pm, there will be a number of artists, musicians and performers who will keep the attendees entertained along the way. There will be a short film about His Majesty King Rama 9 as well as fun activities and games for kids and families, which are all free of charge.

The big bike crew is also a part of this event. They will ride a parade from Rawai Beach heading to the market and showcase their gorgeous two-wheel buddies.

One of the highlights of the Always Smile Journey exhibition is the ‘Happening’ artists group, who will draw and paint a picture of the His Majesty King Rama 9 under the name ‘Street Art King Bhumibol’ on a 4×10 meter sign live at the event so the guests will experience this large-scale art in action. The Happening will also offer portrait sketching for the participants.

‘Always Smile Journey’ raises fund to provide free English classes for underprivileged people | News by The Thaiger

One of the works created by the Happening team; a painting of HM the King Rama 9 on a huge wall (Photo credit: Chawat Chumpasan)

There will also be some western menus available at the event which will be donated to underprivileged children.

This free English class project has over seven years of experience through its cooperation working with individuals and other charity organizations. Throughout the years, the group visited several areas such as Ban Laem Hoy School, Ban Bopud School and Ban Angthong School in Samui, Surat Thani province, Ban Bueng Ao Oun School and Ban Kakoh Rayong, in Surin province, Jalae Village of Lahu (Muser) in Chiang Rai province, as well as community education centers in Siem Reap, Cambodia and in Luang Prabang, in Laos.

This event is a cooperation between several groups, including Happening, Yak Yai Market and Arrow Media, Tattoo artist group, Thonburi Art School Alumni, International School of Tourism, Suratthani Rajabhat University, big bike group from Phuket, artists/performers/musicians from many provinces as well as several businesses across Phuket.

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