Wednesday, December 24, 2008

Sanlu Group declared bankrupt after milk scandal - MarketWatch

Sanlu Group declared bankrupt after milk scandal

By Chris Oliver, MarketWatch
Last update: 12:42 a.m. EST Dec. 24, 2008

HONG KONG (MarketWatch) -- Chinese dairy producer Sanlu Group Co., one of the companies involved in the tainted infant formula scandal earlier this year, has been declared bankrupt by a Chinese court, according to a statement Wednesday by its New Zealand foreign partner.

http://www.marketwatch.com/news/story/story.aspx?guid=%7B2D40D395%2D0A48%2D4E2F%2D8A0E%2DBF0340E36F52%7D&siteid=YAHOOB

Tuesday, December 23, 2008

Madoff investor found dead of suicide

Madoff investor found dead of suicide
Tuesday December 23, 6:41 pm ET
By Adam Goldman and Tom Hays, Associated Press Writers

Madoff investor found dead of suicide inside Manhattan office NEW YORK (AP) -- The founder of an investment fund that lost $1.4 billion with Bernard Madoff was discovered dead Tuesday after committing suicide at his Manhattan office, marking a grim turn in a scandal that has left investors around the world in financial ruin.

Rene-Thierry Magon de la Villehuchet, 65, was found sitting at his desk at about 8 a.m. with both wrists slashed, NYPD spokesman Paul Browne said. A box cutter was found on the floor along with a bottle of sleeping pills on his desk. No suicide note was found.

Unisys to cut 1,300 jobs, consolidate plants: Financial News - Yahoo! Finance

Unisys to cut 1,300 jobs, consolidate plants
Tuesday December 23, 7:04 am ET

Unisys to slash 1,300 jobs, consolidate some plants in effort to save $225 million per year BLUE BELL, Pa. (AP) -- Unisys Corp. said it will slash 1,300 jobs globally as part of an effort to cut costs by more than $225 million a year.

http://biz.yahoo.com/ap/081223/unisys_job_cuts.html

Wednesday, December 17, 2008

Laird cuts 5000 as handset sales slow

Laird cuts 5000 as handset sales slow



EE Times Europe

LONDON — Laird plc., a manufacturer of electromagnetic interference (EMI) shielding devices and antennae, is in the process of cutting its staff by around 5000 or 54 percent.

Laird (London), a developer of components and systems for wireless and other advanced electronic applications, is closing its manufacturing facility in Hungary which employs 500 and three of its facilities in the U.S. will be closed or downsized significantly, with production from these sites transferred to Mexico and China.

http://www.eetimes.com/news/latest/showArticle.jhtml?articleID=212500536

Analysts warn of worsening handset outlook in 2009

Analysts warn of worsening handset outlook in 2009

A Reuters poll of analysts has further fuelled concerns that mobile handset sales will shrink significantly next year, and could see vendors stacking-up a backlog of unsold phones. The poll of 36 analysts forecast an average 6.6 percent slowdown in the market in 2009 coupled with a 5.7 percent decline in the current quarter, traditionally the strongest due to Christmas sales. A similar poll in November had forecast that the market would rise 2.6 percent in 2009. But a series of warnings from vendors since then - including a second device sales warning from the world's largest handset vendor, Nokia, earlier this month - appears to have made analysts more pessimistic. Only two analysts polled by Reuters this week now expect growth in the sector next year. "Fear and uncertainty are causing many suppliers and consumers to delay purchasing their next handsets," said Strategy Analytics' Neil Mawston.

Analysts warned that the slowdown could see handset vendors build-up large inventory backlogs, just as they did during the similar downturn in the mobile devices market in 2001. "A number of vendors look set to try and reach targets set at the start of the year in a very different climate," said CCS Insight analyst Geoff Blaber. "That could result in a significant oversupply moving into the first quarter." LG Electronics and Samsung are considered most at risk of building up inventories, having set annual sales targets of 100 million and 200 million phones, respectively, analysts said. The gloom in the handset sector was exacerbated this week with the news that UK electronics group Laird - a component supplier for Nokia and others - is to reportedly shed 5,000 jobs, nearly half its staff, as it sees global handset volumes declining 10 percent next year.

Mobile phone market to shrink in 2009 | Technology | Reuters

Mobile phone market to shrink in 2009

Tue Dec 16, 2008 8:51am EST
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By Tarmo Virki

HELSINKI (Reuters) - Mobile phone sales will shrink next year at their fastest pace ever as consumers cut spending, a Reuters poll showed, with analysts increasingly concerned about unsold phones piling up in stores.

On average, the poll of 36 analysts shows global market volumes shrinking 6.6 percent next year and 5.7 percent in the fourth quarter -- traditionally the strongest period for the industry due to holiday sales.

In a similar poll in early November analysts on average forecast the market to rise 2.6 percent in 2009.

But since then Nokia, the world's top mobile phone maker, has warned twice on market growth, saying on December 4 its best guess was for sales to fall 5 percent or more next year.

"Fear and uncertainty are causing many suppliers and consumers to delay purchasing their next handsets," said Strategy Analytics' Neil Mawston.

Consumer electronics demand has slumped in the run-up to the key Christmas sales season, triggering the loss of 16,000 jobs at Sony Corp and profit warnings from Samsung Electronics Co and Texas Instruments Inc.

British electronics group Laird Plc, a component supplier for Nokia and others, on Tuesday announced the loss of 5,000 jobs, or nearly half its staff, and said it sees global handset volumes declining 10 percent next year.

Analyst estimates varied significantly due to the uncertainties over economic growth, with 2009 forecasts ranging from a market contraction of 13 percent to growth of 3 percent. Only two analysts polled expect growth next year.

"A 5-10 percent decline is the best guess at the moment," said Nordea analyst Martti Larjo. "This can move either way: if the economy continues to go downward the numbers could be worse. But while growth is not impossible, it's unlikely."

INVENTORIES WORRY

The $190 billion handset market, which was born in the 1980s and became a major growth industry after a surge in the late 1990s, had a brief shock in 2001 when the market fell 6 percent, its only contraction thus far.

Analysts said mobile phone makers may feel more pain this time around. When the market crashed in 2001, replacement sales tumbled but sales to first subscribers continued to grow due to the low penetration of mobile phones.

The European market -- where almost everybody has a phone and margins are fatter thanks to higher sales of technologically advanced phones -- is set to fall sharply this year and analysts say the trend will continue next year.

Sales volumes in emerging markets surpassed developed markets in 2005, and this year around two-thirds of sales are in emerging markets.

Mobile phone makers have had time to prepare for the market slowdown, but analysts said they were increasingly worried over the possible build-up of large inventories, just like in 2001.

"We fear that inventories could really exacerbate problems in the first quarter," said CCS Insight analyst Geoff Blaber.

"A number of vendors look set to try and reach targets set at the start of the year in a very different climate. That could result in a significant oversupply moving into the first quarter," Blaber said.

Analysts pointed to LG Electronics and Samsung Electronics as the most likely candidates to build-up inventories as they try to reach respective annual sales targets of 100 million and 200 million phones.

"We will reach 100 million units at all costs," the head of LG's telecom division said earlier this month.

LG is expected to sell fewer phones next year, but grab the No 3 spot in the market from Sony Ericsson.

The two largest vendors, Nokia and Samsung Electronics, are set to exit 2009 stronger than before, increasing their market shares to 39.6 percent and 17.3 percent respectively.

Motorola is seen losing the most market share, with the wide range of estimates, from 55 million to 100.7 million phones, reflecting the uncertainties over the company's future. (Reporting by Tarmo Virki; Additional reporting by Marie-France Han in Seoul; Editing by Sharon Lindores)

http://www.reuters.com/article/technologyNews/idUSTRE4BF3DY20081216?sp=true

Sunday, December 14, 2008

layoffs

Santander to cut 1,900, or 8%, of UK banking jobs

By MarketWatch
Last update: 5:19 a.m. EST Dec. 14, 2008
TEL AVIV (MarketWatch) - Banco Santander of Spain plans to cut 1,900 jobs in 2009 as it absorbs two acquisitions made this year, the bank said.
The cuts total 8% of the 23,000 jobs at its British business, which includes Abbey National plus the acquired Alliance & Leicester and the savings business of Bradford & Bingley.
http://www.marketwatch.com/news/story/story.aspx?guid={8E7AD5BF-3E4E-42EC-8109-B257AB63B273}&siteid=YAHOOB

Thursday, December 11, 2008

Bank of America to cut up to 35,000 jobs over three years - MarketWatch

Bank of America to cut up to 35,000 jobs

Company cites Merrill acquisition and recession

By Alistair Barr, MarketWatch
Last update: 6:53 p.m. EST Dec. 11, 2008
SAN FRANCISCO (MarketWatch) -- Bank of America said late Thursday that it plans to cut up to 35,000 jobs over the next three years as the financial giant adjusts to a recession and completes the pending acquisition of brokerage firm Merrill Lynch & Co.

http://www.marketwatch.com/news/story/story.aspx?guid=%7B3BE563B5%2D082C%2D444B%2DBCA0%2D8122FC013047%7D&siteid=YAHOOB

Wednesday, December 10, 2008

layoffs

Office Depot cutting 112 stores, 2,200 jobs
Wednesday December 10, 6:49 pm ET

CHICAGO (AP) -- Office Depot Inc. will close about 9 percent of its North American stores and cut 2,200 jobs over the next three months while planning to open fewer locations next year in an effort to cut costs.

http://biz.yahoo.com/ap/081210/office_depot_strategic_review.html

layoffs

Rio Tinto laying off 14,000 people.

Wall Street vet of 64 years says 2008 pushed him to call it quits - MarketWatch

Marshall Loeb
MARSHALL LOEB

Time to retire

Wall Street vet of 64 years has seen it all, but says 2008 unprecedented

By Marshall Loeb, MarketWatch
Last update: 7:24 p.m. EST Dec. 8, 2008
NEW YORK (MarketWatch) -- Arthur Gray, a smooth and dapper man, has worked on Wall Street for 64 years, which makes him one of the most experienced traders in America's investment community. Through profitable booms and painful busts, he thought he had seen it all. But that was before he saw the pillage and madness of 2008.
"We're living in unprecedented times," he says. "There's never been anything like this."
And, he adds, these are not the kind of times to risk investing large parts of your portfolio. So he is following the advice of the late, legendary trader, Bernard Baruch, who is credited with saying, "nobody ever went broke selling out too soon."
On Friday, Arthur Gray, at age 86, will pack his bags and submit his resignation as a senior managing director at Carret Asset Management.
"The main reason I'm doing this," says Gray, "is that as I look ahead, there doesn't seem to be real opportunity in the investment environment for years."
That is quite a concession for a man who has earned money by the ton in investments for nearly two-thirds of a century.
Sure, he says, there will be rallies in the years ahead, but they will be of 1,000 points or less on the Dow. Traders will make money on them, but they will be very short term -- some lasting only half a month or half a week. In order to take advantage of these rallies, he advises, stay very liquid and be defensive.
Safety first
He is putting fully 75% of his assets into cash and 25% into a mix of cash and short-term securities, which he figures he can use to plunge into and out of the brief rallies. The basic reason for caution, he warns, is that problems confronting the world are more basic and profound than many of us think.
"It has been estimated that there are $700 trillion derivatives of all kinds out there," he says. "That's 10 times the world's total gross domestic product. Also, there has been a real shrinkage in the world's capital."
He figures that the whole world will be in an economic slowdown for five years, although Europe will be hit harder than the U.S. because its problems -- such as declining population -- are much tougher to overcome.
Surveying this scene and casting an experienced eye forward, Arthur Gray says, "I've always been a long-term investor -- until today."
"Now I'm a sold out bull." End of Story
Marshall Loeb, former editor of Fortune, Money, and the Columbia Journalism Review, writes for MarketWatch.

http://www.marketwatch.com/news/story/story.aspx?guid=%7BE0667E4D%2D9F4A%2D45E9%2D8783%2D98488358A1B6%7D&siteid=YAHOOB

Rio to slash 14,000 jobs, pare debt and capex as priorities shift - MarketWatch

Rio to slash 14,000 jobs, pare debt as priorities shift

http://www.marketwatch.com/news/story/story.aspx?guid=%7BEF2B075D%2D2585%2D450B%2D842C%2D868C8AF7CD1C%7D&siteid=YAHOOB

Friday, December 5, 2008

The Recession: What Top CEOs Are Thinking

The Recession: What Top CEOs Are Thinking

Friday, December 5, 2008provided by

Seven corporate bosses and a veteran GE executive paint a dire picture of what lies ahead

The CEOs of some of the nation's largest corporations didn't need the National Bureau of Economic Research's Dec. 1 pronouncement to realize the country has been in a severe downturn for months. That was clear on Nov. 14, when more than a dozen top executives sat down to discuss the economy at BusinessWeek's CEO Summit in Palm Beach, Fla., hosted by John K. Castle, chairman and CEO of private equity firm Castle Harlan. Moderated by BusinessWeek.com Editor-in-Chief John A. Byrne, the roundtable exchange included FedEx (FDX) Chief Fred Smith, Chrysler CEO Robert Nardelli, and former GE (GE) Vice-Chairman Dennis Dammerman, a recent appointee to AIG's (AIG) board. Excerpts follow.

John Byrne
So how bad is the economy now?

Fred Smith, FedEx
It is by far the worst I've seen in the 35 years I've been in business. It's just gone right off the cliff. For retailers, I don't think there's going to be any Christmas to speak of. Some of our high-end retailers reported sales down 25%. Wal-Mart's (WMT) doing well, but they're about the only one. Traffic across the Pacific has been down for some time. Suppliers' provisioning for Christmas starts in June and July on the water. The only good thing is that if anything turns this around, it'll be pretty quick, since inventories are at such incredibly low levels. But I'd be very surprised if anything started to turn around before the middle of next year. There's just no juice out there.

How would you judge the government's handling of the crisis?

Robert Nardelli, Chrysler
There's a lot of second-guessing on what [Treasury Secretary] Hank [Paulson] is doing. We could certainly ask if Lehman really had to go down. It's a tragedy to have let that company go. Saving it would have provided a little more confidence in the system. Its loss seemed to add to the anxiety on Wall Street—and moved it to Main Street. I think it contributed to our 6.5% unemployment rate, which could go to 10%-plus. As for consumer confidence, there's an unprecedented drop, certainly in our industry. Even with aggressive resizing, we can't keep up with it because we haven't seen the bottom. I think we're going to face historic challenges of epic proportion. I hope we're able to hold it at a recession.

Ralph de la Torre, Caritas Christi Health Care
Health care has been holding its breath. We live and die on the tax-free bond market, and right now we're dying. Projects are being postponed. All the commodities that health care buys and the companies and people it touches—from imaging to pharma to physicians—are about to dive off the cliff. The bond markets are closed tight. Until they reopen, we're going to have a big problem. I think there's going to be a pretty substantial consolidation in health care. As many as 20% of hospitals could close. There's going to be no capital spending for at least the next year or two.

Miles White, Abbott Laboratories (ABT)
[For pharma], it depends. If you're on a drug that's reasonably discretionary, you might cut back as a patient. But if you're on a drug for a chronic problem, you're not cutting back. If you're a cancer patient, you're not cutting back. If you're a rheumatoid arthritis patient, you're not cutting back. I wouldn't call [our situation] severe.

What about the utility business?

Lewis Hay, FPL Group (FPL)
A lot of people think demand for electricity is inelastic. It's not. Our customers are cutting back, and they're not paying their bills, either. Probably 25% of our customers are past due. Normally, it's more like 15%. Another issue is access to capital. We had plans to invest more than $7 billion this year, and we've already cut back to about $5 billion. With such a shortage of access to capital, how are we going to get all these alternative energy projects going?

What will it take to get the economy going again?

Dennis Dammerman, former GE vice-chairman
We've got to get consumers and business spending again. I think we've proved over the years that investment tax credits and faster depreciation increase equipment spending. For consumers, confidence is key. And while I don't agree with much of what Barack Obama wants to do, I think that for a great chunk of our consuming public, he has improved that confidence. I hope this enthusiasm doesn't die.

How long or severe do you think the recession will be?

Dammerman
Even if we start growing again, it's not going to be a full-employment kind of growth. We'll still see the misery index climb. It'll take at least until 2010 to flush it out of the system.

Timothy Manganello, BorgWarner (BWA)
We're preparing for nothing good until mid-2010. If things get uglier, it's possible it won't improve by then. For us, a global player, the cost structure in the U.S. has to improve. Health-care costs are too high. Tort reform is too difficult. And business taxes are too high.

Fred Hassan, Schering-Plough (SGP)
The key is inflation. If inflation stays under control and confidence returns, we'll come back early. If inflation starts to roar in mid-2009 and thereafter, we have a problem. It might start to look like the mid-1970s.

Thursday, December 4, 2008

DuPont to cut 2,500 jobs

DuPont warns of quarterly loss, to cut 2,500 jobs.

http://biz.yahoo.com/rb/081204/business_us_dupont.html

AbitibiBowater Inc. to lay off 1,100 workers

AbitibiBowater Inc. said Thursday it plans to lay off about 1,100 workers by the first quarter of 2009 as it idles or permanently closes facilities across North America due to the continued decline of newsprint demand.

http://www.marketwatch.com/news/story/story.aspx?guid={B99B6BC2-3830-4122-BDAE-699DD1D975B5}&siteid=YAHOOB

AT&T to cut 12,000 jobs and slash spending

NEW YORK (Reuters) – Top U.S. phone company AT&T Inc. said on Thursday it would eliminate 12,000 jobs, about 4 percent of its workforce, as it joins a raft of corporations trying to slash costs in the face of the economic downturn.

http://news.yahoo.com/s/nm/20081204/bs_nm/us_att

Wednesday, December 3, 2008

Credit Suisse to cut more jobs after $2.5 billion loss - Yahoo! News

ZURICH (Reuters) – Swiss bank Credit Suisse (CSGN.VX) said on Thursday it made a net loss of about 3 billion Swiss francs ($2.5 billion) in the two months to the end of November, and announced it would shed another 5,300 jobs.

http://news.yahoo.com/s/nm/20081204/bs_nm/us_creditsuisse

Layoffs

4-Dec-08
Telecom Italia 4,000 jobs

Viacom USA 850 jobs

Layoffs

4-Dec-08

State Street 1,800 jobs

Freeport 1,800 jobs (20% of US staffs)

Adobe 600 jobs

Private jobs, services slump show recession toll - Yahoo! News

4-Dec-08

NEW YORK (Reuters) – Private employers cut 250,000 jobs in November, an unexpectedly large number and the biggest in seven years, while the service sector, which powers most of the economy, posted its worst slump on record.

Wednesday's reports were the latest signs that the slide in the U.S. job market is nowhere near bottom and suggested Friday's government payrolls report could exceed current expectations for 320,000 job losses in November.

The Institute for Supply Management said its index of non-manufacturing businesses dropped to the lowest in the survey's 11-year history, while a record low in its employment gauge raised worries about the payrolls report.

"This is consistent with payrolls falling by about 500,000; let's hope it is very wrong," said Ian Shepherdson, chief U.S. economist at High Frequency Economics in Valhalla, New York.

http://news.yahoo.com/s/nm/20081203/bs_nm/us_usa_economy

Tuesday, December 2, 2008

Sinners and saints - Warren Buffett

Sinners and saints

In a subsequent interview with CNNMoney.com, Buffett said he wasn't interested in placing blame for the crisis.

"I don't worry too much about pointing fingers at the past," he said. "I operate on the theory that every saint has a past, every sinner has a future."

He said the problem boils down to widely-held assumption during the housing boom that prices could only go up. And while the theory's flaws are all too apparent now, the misconception is understandable, said Buffett, pointing to previous asset bubbles going back centuries.

"There are not bad guys in that situation," said Buffett. "It's a condition of human nature."

http://money.cnn.com/2008/10/02/news/newsmakers/buffett.fortune/index.htm?postversion=2008100216

Sunday, November 30, 2008

Quote

"Do what you can with what you have where you are."    -  Theodore Roosevelt

Quote

 

You were born to win,

but to be a winner,

you must plan to win, prepare to win, and expect to win.

Zig Ziglar

Saturday, November 29, 2008

Quote

"Do what you can with what you have where you are."    -  Theodore Roosevelt

Thursday, October 2, 2008

Friday, August 8, 2008

Gan Hock Chai aka HC Gan Blogging Website

For RUNNING related Blog, it has moved. Please click on the following to go to my running blog site at

Wednesday, July 30, 2008

In Search of a 10k PR - Part I


From: Laute Peter
Sent: Thursday, November 20, 2008
To: Gan HC; Ng HT
Subject: In Search of a 10k PR - Part I

In Search of a 10k PR - Part I
by Dr. Nicholas Romanov

Editor's Note:
As cooler temperatures and brisk northern breezes hit Florida, our running season kicks into high gear. It's a time when serious runners monitor the Weather Channel and scan the Events section of Florida Sports, looking for the perfect combination of race, weather and conditioning that will allow them to set that elusive PR, a Personal Records.
While more and more events have shifted to the more user-friendly 5K distance, the 10K remains the Gold Standard of the roads. Your 10K PR will remain with you for a lifetime, the ultimate benchmark of just how good a runner you really were. And, after turning 40, you have another chance, this time to set your masters 10K PR and thus proudly demonstrate how your sport of running has kept the demons of aging at bay, even as you await the dreaded "welcome" letter from the AARP.
Setting the PR is no easy matter. Too many runners get bogged down in the same old same old, trying harder but never getting faster. Usually, their shortcomings are not a result of a lack of talent or desire, but a failure to develop a
comprehensive training plan that incorporates all the necessary elements for success.
Fortunately, in Florida we're blessed with the presence of
Dr.Nicholas Romanov, a Russian-educated Ph.D. in exercise physiology who specializes in running. In the same way that other European trained coaches like Romania's gymnastics wiz Bela Karolyi or cycling coach Eddy Borascziewicz of Poland faced initial skepticism from official sanctioning bodies and mainstream media, Romanov's theories of running technique and training have met resistance in the U.S. The irony being, of course, that at distances greater than 400 meters, the U.S. has virtually no world class runners.
We asked Dr.Romanov to outline a plan for serious runners seeking a Holy Grail - a 10K PR. What he presented was very interesting, definitely not something you would see in a retrograde publication like
Runner's World. After looking at it, we decided to run it in two parts. Part One outlines the training scheme and concentrates on the relationship between speed and endurance. Part Two (due in February, just in time for PR season) covers the really important stuff: strength, technique and psychological preparation. Enjoy - and run faster.


This article is addressed to the army of dedicated runners who give immense time, effort and emotion in order to achieve their best results. And who, mostly, train by themselves, drawing their knowledge from a variety of sources, including friends and acquaintances. With the greatest respect for the passion and commitment of these runners, I write this article to help them to get the whole picture of the training process and to make it more effective for them.

Figure 1
Figure 1
In simplified terms, imagine the following scheme of the training process: (See Fig.1)

Top masters runner Lynn McFadden and Britain's 31 min 10K runner Jill Hunter put in their hill work on the Key Biscayne bridge
Top masters runner Lynn McFadden and Britain's 31 min 10K runner Jill Hunter put in their hill work on the Key Biscayne bridge
TRAINING PROCESS ADAPTATION
Endurance Speed Strength Technique Psychology

The Scheme of the Training Process

As you can see from this diagram, achieving your desired result, a 10k Pr, depends on the proper training process, which can be ultimately viewed upon as adaptation, different components of which are represented by the blocks. Most runners devote most of their time to a single component: developing of endurance by running long distances. Lesser attention is generally given to speed and strength development and practically nothing is done for technical and psychological preparation.

Undoubtedly, one can neglect these last two elements, as their importance for running 10ks isn't so immediately evident as, for example, endurance. But these all are parts of an integral process and there are no unimportant parts in any whole thing.

Technique and psyche, your mentality, in the final account integrate all the elements of the training process into combined efforts to achieve your desired result, that personal best 10k.

Endurance/Speed Training

Technically speaking, the 10k isn't just about endurance, as it also puts a premium on speed. After all, world-class runners average under 4 minutes 20 seconds per mile in 10ks. While you may never be so ambitious, clearly you will have to increase your speed to hit a 10k PR. Stated simply, the basis of endurance is speed.

This is confirmed by experience, which reveals the relationship between running performances at different distances. Based on the performance data of top runners, the distance-speed profile chart demonstrates that relationship.

DISTANCES - SPEED PROFILE
10M 55:17 57:03 58:41 1:00:32 1:02:00 1:04:00 1:05:00 1:07:00 1:10:00
10K 33:00 34:00 35:00 36:00 37:00 38:00 39:00 40:00 42:00
3K 8:56 9:11 9:27 9:43 10:00 10:17 10:33 10:48 11:22
1000M 2:41 2:46 2:50 2:55 3:00 3:05 3:10 3:15 3:25
400M 58:00 59:07 1:01 1:03 1:06:50 1:07 1:09 1:10 1:14
Figure 2

Comparing your own times with those on the table, you can evaluate you lever of speed and endurance in relation to 10k. For example, if you can run a 3k time trial in 9:34, you should be able to break 36 minutes in your target 10k.

If you don't crack 36, then you need special endurance work. Conversely, if your 10k is significantly better than 36, then you could benefit from additional speed work. In any case, whenever you are out of proportion with respect to this table, then you should be able to see what needs work. This distance-speed profile can be applied at all distances from 400 meters to 10 miles.

Use this table throughout all stages of the training process, constantly eliminating the weakest part of your running chain. Remember, the power of an integral system is defined by the condition of its weakest link.

Australia's 2:11 marathoner Daniel Boltz watches his heart rate drop to 120 while Dr. Romanov times the recovery interval
Australia's 2:11 marathoner Daniel Boltz watches his heart rate drop to 120 while Dr. Romanov times the recovery interval
Adaptation is the Key

Whether you're concentrating on strength or endurance, running big miles or quality intervals, your success ultimately depends on the adaptation abilities of your organism, your body and mind. This adaptation can also be evaluated by looking at key indices:
  1. FT = Finishing Time, the time of covering the distance
  2. FHR = your heart rate at the finishing line
  3. RT = the time it takes for your heart to recover to 120 beats per minute, irrespective of the distance
Looking at these indices, you can evaluate the quality of the complete cycle of movement of energy in your organism: Expense versus Recovery. Your time of covering the distance (FT) and your finishing heart rate (FHR) reflect the expense of energy. Your recovery time (RT) reveals the process of recovery in your organism.

To understand this better, you can compare it to the expense and earning of money. You know that it is much easier to spend the money than to earn it and that the first process (spending) wholly depends on second (earning). You also know that if you don't have any additional resources of income (unknown to the IRS), spending too much will lead you into debt.

However, unlike the situation with a monetary deficit, which can be covered with the help of a loan, in real life your organism can't borrow. It can loan energy only from its future resources, because the energy transferred in certain quanta (amounts), distributed in time (a second, minute, hour, day, week, etc.), in which it exists and where the balance between the expense and recovery is already established.

Generally speaking, optimum RT during training is between one and two minutes. If you are recovering in less than a minute, you can run longer or faster. If you are taking more than two minutes to recover to 120 bpm, its time to back off. Never forget the single most important principle of adaptation: its not how hard you work, it's how fast you recover!!!

Work too hard in one session and your next session will take place without complete recovery. Going back to the monetary analogy, you're spending more than you're earning and your training will soon go into debt.

This is a tough concept for most runners to accept. They want to believe that harder work will lead to faster times, when in fact its faster complete recovery that shows you are ready to run faster times.

As your adaptation progresses, your FHR should become lower even at the same speed (FT). And when you adaptation period is completed, your speed will also increase (FT will become lower). In other words, when you train properly you will be able to run a given distance both faster and with a lower finishing heart rate. Your body has been transformed into a more efficient running machine. The following table shows how a runner actually backs off during the adaptation period and winds up with a 10k PR. Your stages of adaptation for distances of 10k and 1000m could look the following way:

Stages of Adaptation
10k 1000M
Week Time FHR RT
1 36:00 170 3:00
2 37:00 170 1:30
3 36:00 165 1:30
4 35:30 165 1:30
Week Time FHR RT
1 3:10 170 3:00
2 3:15 170 1:30
3 3:10 165 1:30
4 3:05 165 1:30


This sequence can be longer or shorter, but the main principle remains the same. How your whole organism recovering from your training load can easily be seen in the dynamics of the indices of HR at rest (Resting heart rate = RHR), in which the average figures + 3 beats/min. correspond to a normal recovery. When the RHR indices are higher than that level and then stabilize, it means that your load starts to be higher than your adaptation level and you need to lower the load.

So, in the final account, your task in training for 10k is to adapt your organism to a higher speed at this distance and also at the adjacent distances of 10 miles, 3k, 1000m and 400m, which would help in the development of endurance and speed at your designated distance.

And here you should take care of not caring your organism with unnecessary high speed and volume of running, and causing only protective overreaction, instead of quiet acceptance and adaptation. That's why it is so important to watch carefully your recovery processes, establishing experimentally your own adequate volume and intensity of running at various distances.

The Weekly Program

The actual distribution of distances in your weekly training schedule can also be established experimentally, using your previous experience. All other components of training (to be detailed in Part Two), can be conveniently included into your weekly schedule at your own discretion, if you always keep in mind you main goal to adapt your organism to a designated distance, without breaking down your recover process.

Keeping that in mind, you'd be able to surprised how few miles you really need to run on a weekly basis to hit your 10k PR. That's because you should build the other element of your training program into the schedule and not add them on as bonus work.

While each runner will customize a personal schedule, the following generic plan gives you an idea of how to construct your own scheme.

Monday: a.m. Strength exercise for legs / p.m. 2 x 3k.

Tuesday: a.m. Rest / p.m. run on sand 20-40 minutes or run up hills

Wednesday: a.m. Strength exercises for hips / p.m. 10 miles

Thursday: a.m. Strength exercises for upper body / p.m. 4-5 x 400 meters & 2-3 x 1000 meters

Friday: a.m. Running technique drills & jumping / p.m. stretching

Saturday: a.m. 10k

Sunday: Rest

The most important rule in designing your training schedule and evaluating your effort during a training session is also the simplest. If it takes you longer than two minutes to recover to 120 bmp after a run of any distance reduce your load by running slower, running a shorter distance or stopping the session. Conversely, if you recover to 120 bmp in less than one minute thirty seconds, increase the load by running faster, running longer or running more repeats. Keep that in mind and you'll never break down on your way to your PR.

FW: In Search of a 10k PR - Part II


From: Laute Peter
Sent: Thursday, November 20, 2008
To: Gan HC; Ng HT
Subject: In Search of a 10k PR - Part II

In Search of a 10k PR - Part II
by Dr. Nicholas Romanov

Editor's Note:
Last issue, in Part One, we presented Dr. Romanov's theories on running, specifically the relationship between distance and speed and the overall scheme for 10K success. And, truth be told, that's all most think about when embarking on a campaign to lower their 10K PR ... which is why very few ever reach their goals.
In this second installment, Dr.Romanov rounds out the program, detailing your approach to strength development, running technique and psychological preparation. What you'll find is a very Zen approach to running, a mind/body relationship that entails minimizing energy expenditures to maximize performance.
We suggest you read this article several times if you're serious about improving your 10K. Dr.Romanov wrote the original text in Russian, which was then translated verbatim into English by his wife Svetlana. It was subsequently edited by the FS staff to make it flow more smoothly. However, we resisted the temptation to do a thorough re-write, preferring to leave intact as much of Dr.Romanov's phrasing as possible.
So, it may take a little effort to work your way through his concepts - but nothing comes without effort, particularly a 10K PR. If you have any questions about his program, please email them to us at: staff@floridasports.com and we'll forward them to Dr.Romanov for his reply, which we'll promptly post on our website at http://www.floridasports.com. Enjoy - and get out there and kick some butt!



Table 1
Table 1
Click on the table to see
a bigger image
Strength Training

Any human sports movement, including running, involves muscular effort. Mastering these movements involves both muscular strength development and muscular coordination. And it is common knowledge that strength development defects cause many injuries. The most vulnerable areas are the feet, knees, hips and lower back - all of which are critical to successful running.

It's a common running syndrome: the runner suffers an injury to one of these areas, continues running and ultimately suffers a related injury which sidelines him for months, if not forever.

I don't support the widely known aphorism: "No pain, no gain." Moreover, I believe it is far better to avoid injuries is serious strength preparation. While the space allotted doesn't permit me to go into detail, I will present a general scheme of strength training for running.


Strength conditioning should include work in the following four categories:
  1. Local exercises on muscle groups and work around joints at 360 degrees
  2. General Exercises
  3. Jumps with and without weights to develop elasticity
  4. Special strength exercises
All exercises should be done at speeds ranging from slow to fast motion. While runners tend to concentrate on leg development, you should maintain a general good condition of the entire body, and a proportional level of muscle tone of each of the component parts (upper body, trunk, legs).

Beyond that comes strength developed specifically for running. The best training for this involves different kinds of jumping exercises, uphill running and sand running. You can jump in one place, forward, up stairs, up and down boxes, with weights, etc., for development of muscle elasticity and power.

Running on sand is necessary for developing of specific strength for development of muscle elasticity and power.

Running on sand in necessary for development of specific strength for running. In general, the primary objective for strength exercises should be to strengthen and elasticized the muscles around the joints, in order to protect them from injuries.

You should perform these exercises at least once a week, taking care to limit workload to a level that doesn't cause soreness, excessive muscle tension or fatigue. Additionally, strength exercises are a very good means of recovery after running a long distance if they are used immediately after finishing the run, both during training and competition.

In general, these should be weight exercises for muscles of the legs, hips, lower back and upper body that allow you to perform 15-20 reps without strenuous effort. My own experience of using this method of recovery with my students showed that it works perfectly on every level, from amateurs to professionals. You too can try it.

Dr.Romanov showing drills to Top Masters Runner Lynn McFadden, Australia's 2:11 marathoner Daniel Boltz and Britain's 31min 10K runner Jill Hunter Dr.Romanov showing drills to Top Masters Runner Lynn McFadden, Australia's 2:11 marathoner Daniel Boltz and Britain's 31min 10K runner Jill Hunter
Learn to keep support to a minimum by performing jumping exercises in place. Imagine the ground as hot coals and get your supporting foot lifted as quickly as possible.
Technique training

Why is it so important to learn good running technique?

Because running, as any other movement, is an art that should be learned and perfected. And while strength, speed and endurance always have individual limits, the technique of movement can be perfected infinitely.

This latter fact will allow the runner to drastically increase endurance by lowering the body metabolism 30-50%, and oxygen consumption up to 20%. As a result, exercise heart rates will be lowered as well.

Most importantly, effective running technique lowers the possibility of injuries and increases running speed. Despite all this, most people think "I already know how to run," and never spend one second on technique during all the hours they spend running.

Think about it - lowered metabolism, oxygen consumption and hear rate, reduced injuries and faster times. If this doesn't convince you of the significance of technique, then I doubt I'll find anything else to attract your attention.

What exactly do we mean by running technique, and, particularly, its effectiveness? First of all, by running technique we refer to a specific system of body movements and its parts, aimed at a horizontal transfer - from point A to point B. And here we measure efficiency by one of the most important indices: energy expenditures.

That is, the lower the energy expenditures, with all other indices (speed or distance) being equal, the more effective our technique is.


Lowering Energy Expenses

How do you lower energy expenses in running? Biomechanically and physiologically, through the reduction of vertical movement of the body, landing the foot directly under the general center of mass, reducing the time spent on the support (your foot) and the number of muscles involved in the work. Sounds simple, but to understand how to do this correctly, we need to first take a look at common running perception.

Traditionally, running is perceived as the act of moving the body forward with your legs. Most people incorrectly straighten the legs in all joints (hip, knee, ankle), swing their airborne leg forward and up and land on their heels. Their arms are also working actively forward/backward. All of this is traditional running - and all of it is contradictory to efficiency.

Gravity as a Friend

My point of view considers running as a free-falling of the body, secured by alternating support from one leg to the other. The body falls due to gravitational forces and the quantity of movement (momentum = mv), which moves the body forward. The basic principle of this technique is "do nothing, don't interfere" - which reflects the minimization of energy expenses.

Of course, we can't avoid all energy expenditures, so we are talking about minimizing ATP energy expenses, which are used for active contraction of muscles. You should understand that any movement, including running, is performed on the bases of interaction of two groups of forces: 1) gratuitous (without using ATP) and 2) muscular contractions (using ATP breakdown as its energy source). The ratio between these two groups of forces is what defines the effectiveness of running technique.

Hypothetically speaking, we could call these forces external and internal, and could compare the external ones to the wind and internal to the actions of the sailor, who directs the sails to catch a near headwind to move his boat forward. In this case, the speed of movement is defines not so much by the strength of the athlete, but his ability to use the external forces for his own purposes.

We proceed here from the fact that movement and moving forces are all around and inside us, they only are frozen, deterred or stopped with the help of our muscles. And in order to cause movement, one must release the body from muscular tension for free-falling and then return the body to some height using muscular contraction. Simply stated, since your support alternates from one leg to another, the leg that's falling needs to be relaxed as gravity brings it down and the leg that's pushing off does so very quickly with just enough exertion to raise the leg to a height reflective of your current speed (pace).

In this sense, alternation of support from one leg to another is simply reproducing the cycle of your falling body, where speed depends on how quickly this cycle is reproduced.

Figuratively speaking, the legs are running under the body, preventing it from falling to the ground completely and lifting the body's center of mass a minimal height (3-4 cm with the best runners), which is enough even for the speediest sprint running, to say nothing of long distance running.


Running POSE
Fig.1
The POSE Method

Active muscular work with this running technique (which I call the POSE method) is performed only in one place on support (in the running pose), by the muscles of back surface of the thigh (the hamstring) (Fig.1), drawing the foot along the vertical line under the pelvis. And this movement per se, breaking contact with the ground, triggers the interaction of all external forces for the whole cycle of a running stride. The rest of the stride requires no active work!

Thus, the concrete elements of the running technique may be summed up simply. First of all, running is basically a change of support from one leg to another, which should be done with legs always bent at the knees. The feet should always be kept under the General Center of Mass (GCM) of the body. The legs should always land on the balls of the feet (mid-foot) and the heels should stay a centimeter or so above the ground.

Second, you should never straighten your legs and never move them forward.

Third, you should just try to pick up your ankles under the hips (hamstring work).

Fourth, don't be concerned about the stride length and range of motion - just maintain the frequency of strides.

Fifth, you should not use your legs to move your body forward. You have to allow your body to move forward by itself and not interfere with this movement. You can imagine your movement as an uninterrupted free-fall forward with the change of support (on your feet) serving to check this fall.


Psychological Training
Psychological training is a very complicated aspect of the complete process. I would like to mention the most important elements of psychological preparation that you can manage and perfect as a runner.

We'll call it "making a commitment," which includes not only the volume and intensity of the training load but also the fear of a rival, weather conditions or competition itself. Each one of these parameters establishes a certain relationship or obligation which can be set lower or higher corresponding to your athletic abilities.

That is, your psychological focus as an athlete on what you can and can't do or can and can't change is very important. Take, for instance, the fear of a rival. If you have such a problem, it's better to concentrate on yourself, limiting the outside influence and accepting the training and competition as the means of self-development and self-expression and not as something intended for the outside world.

During your race, you should run for your own sake, and win for yourself, not paying attention to whom you beat or who beats you. When your mind is free from outside influence, your muscles and functional systems work more efficiently and freely.

Dr.Nicholas Romanov
Dr.Nicholas Romanov
You should understand that doubts and fears of injuries and weather, as well as concerns about the volume and intensity of training, reflect to a great degree your unpreparedness as a runner - defects in your preparation or overly ambitious goals - which should be corrected.

Very often the need to do a speed workout causes more discomfort for you than a long distance run. This is because your level of preparedness for these shorter distances is much lower than it should be in accordance with your distance profile. Your desire to run short distances on the same level as long distances is in conflict with your real level of preparedness.

As a rule, efforts to solve this problem from the position of strength, is to train with high intensity, are unsuccessful. Additionally, this high intensity training leads only to injuries and over training. You should make a pause here and try to solve this problem separately - that is to do specific work to raise the results on these distances to the necessary level.

A key aspect of psychological preparation is concentration on understanding your body. Remember: only the perfect understanding of your body gives a perfect movement. You should see and hear you organism, your movements and change and prefect them in every training session.

All of us go through certain levels in perfecting our movements. There are four levels: mechanical, physiological, psychological, and spiritual. Without a doubt, they don't exist completely separately. If you, for example, ran your distance listening to music on headphones, you wont perfect your understanding of your organism and will be left only with fatigue after such training.

You'll get no nearer to what we call "the unity of body and mind" or "body and soul," as this is a continuous process and the result of all your purposeful work. The same is true about all aspects of training. You should make a commitment and keep this process going in order to know yourself better, which will undoubtedly help you make your results better.

Running - Interval Training


From: Laute Peter
Sent: Friday, November 28, 2008
To: Gan HC; Ng HT
Subject: Notes from some reading

Running technique must be viewed as a skill and must be practiced like any other skill until it is mastered, and becomes second nature.
The best way to begin injury prevention is to learn correct technique and practice it constantly.
There is no point in running large distances until the athlete has learned to run correctly.
There's always a danger when the run starts to serve the data, rather than the reverse.
If a runner can convince himself or herself that a task is possible, the battle is half won.
Set aside right now the idea that impressive training results will automatically translate into successful racing.
Progress is not measured on the training track, or by the number of miles logged each week.
Progress is determined by what happens when an athlete races.
Psychologically, you must take every race seriously.
Do not run races for training and do not train through races.
Prepare specifically for every race. Always race your best. Do not race if ill, injured or unfit.
Build up a good racing record because this is the only way to avoid developing bad racing habits, like dropping out.
Either race properly or don't race at all!
Interval training:
Much of the difficulty many athletes have with interval training is that they approach it like a competition.
You should take an interval session in your stride, running well within your capabilities.
1. Speed. The pace should be such that the athlete is able to complete the whole session without undue difficulty.
2. Distance. The distance run in this type of training should not be longer than the athlete can comfortably achieve at the required pace.
3. Repetitions. The athlete should not be expected to repeat a distance during a training session more often than he is comfortably able to do.
4. Continuous motion. The athlete should run at a comfortable pace between fast runs to assist in the recovery process.
5. Variation. Distances and speeds should be varied from session to session to maintain interest.
Most athletes do not warm-up enough.
Never step straight out from cold and do those silly stretching exercises.
Don't do static stretching at all; this is associated with injuries.
Always run easily for 10 to 15 minutes before any exercises.
Then do 5 minutes of exercises, which should mainly be free movements, imitating the actions of running.
These involve a fairly large range of movement, so will allow you to run more freely.
Now you are ready to start the interval running itself.
Keeping the maximum pulse rate below 180 per minute.
When the heart rate has fallen to 120 beats per minute - 12 beats in 6 seconds - the recovery is complete and the next fast stretch can be run.
The intervals between repetitions will, like those for the 100m training, depend on the athlete's ability: if in the intermediate stage, 60 secs; if a beginner, 75 secs.
The first 100 metres of each repetition should be slightly slower than the rest of the run (having started from zero speed in the first 100m), so that the athlete is able to finish strongly and fast without an undue feeling of fatigue and loss of form.
Maximum speed can be developed by 100-metre sprints.
The usual times taken to run 100 metres vary from 20 seconds for the beginner down to 15 seconds for the highly trained athlete.
The equivalent figures for 200 metres are 40 and 30 seconds, and for 400 metres 80 and 60 seconds, respectively.
Race Simulation:
Race simulation involves the following:
1 - Run stretches in which you race hard all the way over 30 to 40 minutes.
2 - Run the race distance hard.
3 - Run the race speed as far as you can, and repeat it.
Summary:
As you get fitter and fitter, you can then add interval training to your programme, and then hyper-fast running as the racing season approaches.
Once you begin racing, intervals will have been phased out altogether in favour of faster and faster hyper-fast running sessions (with fewer repetitions, of course!) and the race practice sessions.
It is important to remember that when you run your race simulations, you must do so in a less stressful manner than when actually racing.
Take it easy and forget about sprinting the last lap; just run along at a comfortable pace.
The object is to accustom your body and your mind to running the distance.
You will have read how champions result from years of hard running, so you yourself have to follow a steady path of improvement, too.
Don't rush at running 10 kilometres, let alone a marathon, until you have done two or three years of sensible preparation.