Behind The Runners...

By Frank

It's 10 days to go. Comrades Marathon 2013 beckons for I travel to South Africa today. As the rest of the contingent marches on and slowly make their way into South Africa next week, here's not forgetting some very important people that has played and will play an important role while we run.

The ladies of the Malaysian contingent! Here's a toast to Mei-Ee, Cham and CP's wife (sorry, didn't get her name) for being our support crew in driving us runners between Durban and Pietermartizburg, updating our fellow concern friends back home and taking photos of the entire race environment. Without them, we runners will be given more task to be solve by our own self. However, this isn't the case now and we are glad to have them with us.

So yes, this short little entry is dedicated to the 3 ladies behind the 2013 Comrades Marathon Malaysian contingent. And not forgetting the 4th lady, a 2 months old princess name Xi Ning!

Comrades 2013 Travel Plan...

By Frank

Here I go again. True to my long distance travel habits, I will always opts to post about what has been planned out for the trip and also my packing list. And for the first time, I will be travelling with 2 new luggage bag and a camera backpack after the demise of the infamous "Big Black Bag" at the previous Year To Year circuit race trip. And this being my longest trip away from home for a race trip, it shouldn't be misses out. My third trip to South Africa and my second for the Comrades Marathon, it is one enjoyable trip that I will be hoping for, for there is also a mammoth task to be accomplish there.

Packing list for this time.

As you can see from my packing list above, you will actually notice the usual Old Town White Coffee for Chee Kong. But new to the list this time is a dozen packs of Bak Kut Teh spices for Peter. Talk about Malaysian overboard deprived of local food here! Hahaha...

Leaving for South Africa on 23 May 2013, I will have slight more than a week to acclimatize to the conditions there. Flying on board an Emirates A380 where I will transit at Dubai for close to 7 hours before resuming my flight to Johannesburg. It will be one long wait and hopefully, I will be able to get myself some rest to kill time at Snooze Cube, a rest hotel for passengers on transit. Just hope I don't oversleep though.

The all new "Big Black Bag" and 2 smaller bags.

Upon arrival at Johannesburg, there will be a couple of runs scheduled for me at Pretoria while awaiting the arrival of Roy, Cham and CP in a few days time. And from there, a visit to the Imflonzi National Park is in the list before continuing on to the Comrades House at Pietermaritzburg, and then to Durban for our big race. And it will be at Durban where the rest of the Malaysian contingent like Francis, Fook Seong and Kim Kok will join in.

I myself am not very clear about my plans at Durban now as I believe there will be some meet ups with the Comrades Marathon Association and the rest of the ambassadors. I will readjust my time when I am there. But more importantly is to rest up for the big day will be Sunday, 2 June 2013. All the sacrifices and effort will all be justify on this day.

And after a hard fought battle on the epic route, no matter the outcome, all 8 Malaysian will be already a Comrades runner the next day as we set to depart for home. Some will leave back home to Malaysia, some to Cape Town, while myself will follow Chee Kong and Mei-Ee back to Johannesburg. A send off for Roy and Cham in the evening as they will fly back home to Malaysia.

The next day, it will be an adventure to Krueger National Park once again together with Chee Kong, Mei-Ee and Fook Seong. Will be visiting new camp sites this time and hopefully will have better luck viewing the wildlife this time. Will be there for 3 days 2 nights staying over Satara, Lower Sabie and Letaba before leaving on Friday morning as Fook Seong has a flight to catch at night back home to Malaysia.

As for myself, I have one more day to spend at Johannesburg before finally, on 10 June 2013, I will say farewell to South Africa again where I will depart from Johannesburg  in the noon to Dubai. A close to 4 hours transit there before flying back home on board the Emirates A380 where I will arrive at around 3pm.

Hopefully this trip will be a memorable and successful one where I look forward to meet all my South African and international friends again. And as for Comrades Marathon, my training has been very positive and hopefully, the result will be too. Till 2 June 2013 then, for The Ultimate Human Race awaits.

A Look Back in Training...

By Frank

The 2 toughest month of the Comrades Marathon training, March and April 2013 is now behind me as it's just 15 days till race day. Preparation this year was certainly much better compared to the previous and I felt much stronger to tackle the epic race this time. As reality sets in and after completing my last long slow and easy run this morning running a 20KM distance, here's a look back on what I went through since official training started back on 1 January 2013.

The official training program of the Comrades Marathon is always scheduled to be between 1 January till 31 May giving runners about 5 months to train. And the healthy running distance to hit as part of preparation for the race will be a 1,500KM with various drills, which is tough to hit especially coming from the part of the world I am in.

For me, as of posting this entry today, my running mileage now stands at 1,042KM.  It was really a tough challenge due to my job and therefore to hit the 1,000KM distance was my main target with anything more will be a bonus to me. I was relieved and happy that I managed to hit it as it does help a little in mental strength. Talk about placebo effect. However, I am also glad too that besides running the various drills such as long slows distances and time trials, I have put in other training efforts like resistance and strength training to further strengthen myself.

My running data since from Comrades 2012 to Comrades 2013.

Beginning in the month of January, continuing my momentum from the Year to Year 6 days circuit race, it was a good start to the program as I managed a very healthy 217KM. I went back to square one and did the build up to prepare myself for tough months ahead.

Everything was going good till February came. I hurt my left shoulder doing shoulder press and couldn't run comfortably with a swollen scapula. To make matters worst, it was Chinese New Year month and I went back to my home town only to be greeted by rain. Running mileage for this month took a tumble as I only managed 114KM. Sweated a little, but panic I did not.

Rested and managed to let my injured left scapula heal. And I started the month of March where Comrades runners will call it hell March, with a bang teaming up with Roy to participate in the TNF Singapore City Race. A 40KM in the pocket as I continued on with training. And towards the final 2 days of the month, came the 3rd edition of the Twilight Ultra Challenge where runners challenge themselves to running loops in 16 hours at Singapore's East Coast Park. I was to simulate the 87KM but failed to do so as sleepiness took over after 12:28 hours in action. But all in all, it was a good month indeed as 364KM was achieved!

Armageddon April as I call it myself was next. Not as tough as hell March but I've still one long run to put in as plan. Continued with momentum until I was hit my food poisoning 2 weeks into the month. Though no diarrhea  I felt bloated for about a week. I did not train for the whole week but glad that fitness wasn't affected. Into the third week, I managed to put in some short quality runs before another 16 hours run challenge with Devan. This time, on the treadmill. I managed a 55KM in 12:45 hours. That resulted in a very sore body probably due to using the same set of muscles trying to stabilize myself on the treadmill. However, I managed to pull myself up to strength by completing off armageddon April with a very productive half marathon at Bidor. Total distance covered for the month was 218KM.

And into the final month, May. I am now enjoying my tapering month. Runs are still being ran, with intensity reduced. Weekdays are about 5KM to 10KM easy runs while one day on the weekend a bit longer at about 15KM to 20KM. Will keep moving till 22 May as I will be flying off on 23 May 2013. There will be 2 more short easy acclimation  runs scheduled for me at Pretoria once I get to South Africa though and hence will finish off my Comrades Marathon 2013 training with them.

Throughout the first 4 months of training, diet was pretty normal though as I will try to stay away from unhealthy food. However at times, I still reward myself with some "cheat" food like fast food, chips and so on. I believe a reward sometimes is necessary after all the hard work as we would not want to live a dull life. And sometimes, this type of rewards can be exceptionally rewarding. However, in the month of May, my diet has been clean thus far. This is when my body starts to adjust to race conditions and hence, a clean healthy diet is a must. All the reward can come after the race.

The above training may not be perfect but I am confident with it. The running distances does not justify anything if quality is not there. And besides, I have also put in other trainings too which will be beneficial. As after all, the sports of running isn't just about moving those legs. So moving onwards with 5 days till I leave for South Africa, there will still be a few more short active runs locally to keep those legs moving. And upon arrival there, there will be a couple of runs more to get use to the conditions there.

So yeah, it's 15 days to go!

GUuing Up...

By Frank

Since 6 years back when I first started my running career, GU Energy has always been my choice of pre, during and post run nutrition. I've tried numerous other brands but just didn't work out for me. Either it gave me stomach issue or really had no effect on me.

Back then, it was by accidental that I came across the GU Energy brand over at the local GNC store. It wasn't cheap with the regular energy gels going for RM8 per sachet. However, I did not want any potty loo issue during my runs ( it ain't a good feeling) hence I had no other choice but to invest in it.

Years down the road, the GU Energy brand became more widely available with more of their products arriving into our local market. And most importantly, the price was made more reasonable. I quickly fell in love with new flavours especially Chocolate Outrage and Peanut Butter from the regular energy gel series, Pineapple from the Roctane gel series, Orange and Watermelon from the Chomps series and finally the all new Grape and Lemon Lime from the Roctane Brew series.

At last year's Comrades Marathon, I was fueled then by the regular gels, Roctane gels and Chomps. This year, I will again be fueled by the same formula with the addition of the new Roctane Brew. The plan is simple:

GU Roctane Brew 200ml with small sips at 5KM till hitting 10KM To bring in the taurine into my system for the early morning wake up call.

GU Roctane gels beginning from 20KM and 30KM. That will be 2 sachets. The much needed OKG to buffer my lactic acid off before it gets into my system.

GU Energy regular gels. 40KM and 50KM. That will be 2 sachets. Will have a third additional sachet for insurance but I am hoping that I will not need it.

GU Chomps. 1 servings which is 4 chomps candy. To be taken in between from 20KM till 50KM.

Of course, the above is flexible. With the Comrades Marathon race course laid out like a buffet spread, we runners will be treated to a feast. Salty potatoes and Energade works well for me and therefore, will readjust my nutrition plan as per needed during the race itself. Flexibility is key and what I put into my system will be  playing a vital role. Here's a look on what is most likely be served along the route:

Pepsi Cola, Mountain Dew and Mirinda - 38,000 litres

Water - 2,000,000 150ml sachets

Energade - 660,000 150ml sachets

Mega Load - 62,000 units

Energade Sports Jellies - 300kg

Bananas - 600 boxes

Oranges - 784 bags

Mageu Number 1 - 10,000 150ml sachets

Chocolates 1.2 tons

Biscuits - 800kg

Vaseline - 240 tubes

Sunscreen - 300 tubes 500ml

Arnica Ice - 600 tubes 500ml

Loobit - 600 tubes 500ml

Potatoes - 7 tons

GU Energy will definitely be present in my nutrition plan this Comrades Marathon 2013. Since training program started when the year started, I was fueled by it and I know that it works for me. And therefore am glad that GU Energy Labs is part of my adventure again this year. Let's GU up!

4mm Of Strong...

By Frank

After pondering for a while, well actually months, the choice has been made.on the shoe that I will wear for this year's Comrades Marathon. It was a tough choice between the 0mm offset Saucony Virrata and 4mm offset Saucony Kinvara 3. Both were awesome shoe but there can only be one to travel the epic journey from Durban to Pietermaritzburg.

As experience shown at last year's edition when I wore a 0mm offset shoe, I excelled on the ascend but suffered on the descend. That gave me a wake up call as the second half of this year's race is going to be a rolling one. And with more time spent on the Kinvara 3, it gave me an extra confidence that this will be the shoe.

And so, the 4mm offset Kinvara 3 has been chosen for the extra stack height of cushioning may help during the second half of the race. This is after all the shoe that I've train in at most of the time. But of course, I've got myself a new pair for this race, one that colour suits the Be Frank campaign too. The Kinvara 3 with some layers to protect my feet, will at least leave me with some sense and feel of assurance. The only change that I made to the Kinvara 3 will be the lace. I installed my very own "Did It Myself" purple elastic lace which I did last year for cancer awareness. The lace may help in relieving certain pressure point on my feet and it will serve as a powerful meaning for me and the rest of the cancer affected people.

Close-up on cancer awareness purple lace on my all new Spring13 Kinvara 3.

My army of Saucony shoes which went through thick and thin with me during the past 5 months of training includes the Hattori, Virrata and of course the Kinvara 3. Yeap, there are all of the natural motion series from Saucony and in addition to the trio, I've just received the Mirage 3 which will be my leisure and perhaps recovery shoe to be used at beautiful South Africa. Measured at 4mm offset too with a little hint of stability and a little more structure to the body, this may be useful for the tired legs.

My army of strong. Saucony's natural motion series for Comrades Marathon 2013.

All shoes mentioned above are part of my sponsorship program with Saucony Malaysia and I sincerely thank them for being part of my journey to and at the Comrades Marathon 2013. Saucony, STRONG@COMRADES!

Be Frank & Help Beat Cancer...

Be Frank is the continuation from 2012's The Ultimate Race for Cancer Research campaign which tells my story as a cancer survivor and my passion of running in uniting sports and cancer research. The below is the press release to this year's campaign being Be Frank.

This is a story of Frank Chong, a cancer survivor who was diagnosed of Rhabdomyosarcoma, a rare form of cancer that affects muscle and connective tissues at the tender age of 12. Today, he has accomplished what was seemingly impossible, he has trained as long distance runner and is now an ultra-marathon runner

This campaign captures the very essence of Frank himself. His dedication to support cancer research by fund raising through his ‘The Ultimate Race for Cancer Research’, his courage in facing up to the cancer which has affected him and his determination to support cancer awareness by speaking up about cancer.

His journey began together with CARIF in year 2012 when he successfully conquered the world’s oldest and probably toughest road ultra marathon running the distance of 89.7KM at the Comrades Marathon 2012, South Africa. This year, together with CARIF once again, Frank will attempt yet again the Comrades Marathon on 2nd June 2013, running the reverse route “Up hill” to complete the finisher’s medal. Like his “Down hill” run last year, he will again dedicate this year’s “Up hill” run of the Comrades Marathon towards cancer.

So, let's Be Frank and Fund Raise for Cancer Research.

Join us in our fund raising efforts for cancer research. You can support Frank's Ultimate Race for Cancer Research by direct donations to Cancer Research Initiatives Foundation or by purchasing the official Be Frank - TURCR t-shirts at RM60.00 each which is made available at Running Lab, Tropicana City Mall and CARIF main laboratory at Outpatient Centre, Sime Darby Medical Centre Subang Jaya.

Or you can be like Frank and use your passion and interests to fund raise for cancer research. Be it a cupcake sale in the office or shaving your head to raise funds, we will support you and help you achieve your target. Contact us at www.befrank.com.my for more information.

Thank you and we hope to have your support for this campaign!

About CARIF (Cancer Research Initiatives Foundation)

CARIF came from a humble beginning. In 1997, Professor Stephen Prime, an eminent oral cancer pathologist and researcher from the University of Bristol approached Tan Sri Tunku Ahmad Yahaya, CEO of Sime Darby Berhad and a Bristol alumni, about the possibility of raising funds to conduct oral cancer research. Oral cancer affects mostly Asians, particularly those in South East Asia and the Indian subcontinent, and was not receiving attention by the major pharmaceutical industry or by funding agencies in the UK. Tan Sri Tunku in turn roped in Dr Teo Soo Hwang, a Yayasan Sime Darby Scholar who graduated in Biochemistry at the University of Cambridge. At that time, Dr Teo was doing her post-doctoral research. Over the next 2 years, she worked with Tan Sri Tunku Ahmad and Toh Puan Aishah Ong to raise funds for a new cancer research organisation in Malaysia.

CARIF then

CARIF was incorporated as company limited by guarantee in June 2000 with the support and donation from these key individuals and organisations: Tan Sri Azizan and Tan Sri Hassan Merican (PETRONAS), Tan Sri Lim Kok Thay and Mrs Leong Lim Siew Lian (Genting) and Tan Sri Tunku Ahmad Yahaya. Tote Board had also donated RM2 million, while PETRONAS had donated RM1 million and Yayasan Lim donated RM1 million for 4 years.

The CARIF laboratory was established in Sime Darby Medical Centre (then known as Subang Jaya Medical Centre) in Jan 2001. With just a temporary laboratory of 700 sq ft and only 6 scientists, the first months were focussed on establishing collaborations to begin Malaysian cancer research. In August 2002, CARIF moved into a custom-made facility of 2,500 sq ft and the facilities have been provided, rent-free by Sime Darby Medical Centre. CARIF was officially launched by the Malaysian Prime Minister, Tun Dr Mahathir Mohamad in October 2002.

CARIF now

Today, we are a 33-strong all-Malaysian team of researchers consists of: 7 PhD scientists, 14 MSc scientists, 9 graduate scientists and 3 support staff, and our numbers are growing. Many of our staff are training and obtaining Masters and PhD’s in cancer research. CARIF will continue to invest in recruiting, retaining and training the nation’s most talented and highly-skilled scientists in our fight against cancer.

Saucony Grid Virrata...

By Frank

The Saucony Grid Virrata, is Saucony's second introduction to the running market of their of their 0mm heel to toe differential running shoe after the Saucony Hattori.  Categorised as a cushiony day to day minimalist training shoe, the Virrata is built upon the successful DNA of the Kinvara series. Anfter thrashing it out 77KM at Twilight Ultra Challenge, Devan's UNICEF 16 hours treadmill run and recently at Bidor Half Marathon, it's time for a review since it has went over 100KM of running distances!

The Saucony Virrata.

Lateral side of the Saucony Virrata.

Medial side of the Saucony Virrata.

Firstly, the cushioning system is built on the older but still successful Grid technology. For your info, Saucony has now started to move from ProGrid to PowerGrid which left me pondering why not build on top of this 2 instead? With a stack height of 18mm, it provides a balance mix of cushioning yet low profile ground contact. Not that you can feel the ground, but it offers the enough protection for the feet to go the distance with the 24 EVA+ pods pattern on it.

Outsole of the Saucony Virrata.

Closeup on the pods. Notice how deep the flex grooves are.

The 24 EVA+ pods I mentioned above acts like a trampoline to absorb the impact while propelling the next step. And I am happy to say that while the cushioning isn't as plush as the Kinvara 3, the propelling is in fact better. That left my head scratching for a while as the pods are actually exposed EVA rubbers which technically may "drown" and "compress" leaving more effort from the runner to propel. The Kinvara 3 is actually reinforced tougher blown rubber. So I did some homework of mine while reaching out to some other bloggers and found out that it may have been contributed by the 18mm stack height as opposed to the 23mm on the Kinvara 3. Smart way of balancing eh...

18mm of stack height.

While a small area of the forefoot and heel is reinforced with Saucony's XT-900 blown rubber, some may question the durability of this pair of shoe with the exposed EVA pods. In my case where the wear and tear pattern is more on the mid foot and while it may not last as long as the Kinvara 3, do remember the selling price of the Virrata is RM100 more affordable. And I am actually very happy with the wear and tear thus far and pretty confident that it will bring me beyond the 500KM running distance where it will then cost less than RM1.00 per Kilometer.

Beveled heel for a more natural ride.

The upper is made of a synthetic mono mesh which looks pretty similar to the Kinvara 2. However, looks can be deceiving as RunBlogger has reported that it is of another material which is stronger. I have absolutely no problems with breathability nor hot spots and with no FlexFilm like the Kinvara 3, the Virrata looses more of the structural body which allow it to be extremely flexible. Therefore, this gave the Virrata a more sock like feel with the internal mesh to be allowed work sockless. And not forgetting the internal booty where it keeps the tongue in place.

Excellent breathability provided by the mono mesh.

The Saucony Virrata may be another wining formula for Saucony after the Kinvara series. It's one beautiful shoe to wear and other brands may be playing catch up soon if Saucony keeps producing shoes like this.

The Saucony Grid Virrata is available at Running Lab Tropicana City Mall and selected RSH, Studio R and Stadium outlets at a recommended selling price of RM299.00.

The Saucony Virrata reviewed here is a sample pair given as part of a sponsorship program from Saucony Malaysia.

Bidor Half Marathon 2013...

Event: Bidor Half Marathon 2013

Venue: Bidor, Perak

Date: 28 April 2013

Time: 7.00am

Distance: 21KM

Shoe: Saucony Virrata

By Frank

The one and only time I ran the Bidor Half Marathon was back in 2008. That was also my very first time I step into this very small town. From then on, I did not have the chance to participate in it due to clash of other events. When the chance came to run it again this year, I quickly sign up for it together with Roy and Jamie.

Fast forwarding to travel day on Saturday, the plan was to meet up at Plaza Damas and leave there by 10am. We were late by 10 minutes but quickly made ground thanks to Cham driving her new Lexus hyrbid. We met up with Hong Lan Renee at the Rawang rest area before travelling together convoy style. And in close to 2 hours time, we arrived at Bidor.

First stop was at Dewan Muhibbah to collect our race pack. Collection wasn't very smooth though as I would say that it was much better back in year 2008. Nevertheless, everything was settled without much issues and lunch was on the menu next. We were late for the famous "chee cheong fun" (rice cake) as the stall was already packed up. With no other choice, we settled down at the rather famous Pun Chun coffeeshop which specialised in the famous herbal duck noodle. But instead, the guys ordered mix rice while the ladies wan tan noodles as we all agreed that the herbal duck noodle was over rated.

After filling up, it was to Grand Kampar Hotel at Kampar town, some 30KM drive north. We booked the family suite which was more than enough to house 4 of us. Francis arrived in the evening and joined us for dinner at the Kampar famous claypot chicken rice. Frankly speaking, I have tasted better. However, this was rather healthy as not much soya sauce was used, with the exception of generous amount of salted fish and preserved Chinese sausage. A short walk at the nearby night market before heading back to the hotel to rest.

Race morning, I had adequate sleep thanks to the very comfy mattress. However, I felt bloated probably due to over eating especially on black sesame cookies the day before. Arriving at the race site, it was a visit to the potty loo while Roy and Jamie tried to locate the others to distributes the race pack.

At 7am, the race started for the half marathon. My initial plan was to better my half marathon time set many years back. But I had to cancel the plan as my body was still sore from the recent treadmill challenge with Devan. Therefore, a sub 2 hours half marathon will be more realistic. I started somewhere mid pack with Roy and had trouble making ground due to the crowd. It was until about 500M into the run at the main road where I found space to navigate through. 

Was pacing with Roy till 3KM or so when my diaphragm starting to show signs of discomfort. Had to slow my pace to nurse it. Roy flew ahead. Arriving at the first u-turn point, I took a cup of water to wet my throat.  My hydration plan was not to drink till the second u-turn point which should be at 15KM. Yeah, I am following the Tim Noakes plan.

I felt better after the u-turn and managed to run just a little faster and managed to conquer the first half in below an hour. Spotted Lai Ling and managed to keep her in sight. Into the second half of the course, beside  having the sun up on shining on us, the rolling hills also began to welcome us. Being a hill person, I believe this is where my advantage lies and with the Saucony Virrata, it really helped a lot on the ascend.

A cup of water to wet my throat.

The "aroma" of cow dung welcomed the runners at about 12KM and I nearly ran into a pile of it! Phew...And from here, I spotted Kian Seng and we ran together, teasing each other with jokes. A very "chill-lax" run. Stride after stride, hills after hills, we edge nearer to the second u-turn point. And as planned, I took a very small sip of isotonic drink here before continuing.

And it's here, that I felt strong with no longer discomfort on my diaphragm anymore and went for it. Kilometer after kilometers, negative splits was achieved till the final 3KM when I spotted Roy and Jamie. Navigated the last few winding turns at the country side road before entering the neighbourhood.

Exiting the countryside.

With 500M or so more to go, I look back to look for Roy. I started to walk but resume running when Roy caught up. And from here on, we ran together till we cross the finish line in 1:57:58 hours. Am really satisfied with my effort here as it will go down as a quality run for my Comrades Marathon training.

All the way to the finish line.

A long wait for prize presentation as Francis, Lai Ling and Yen Erl all went back with something. And after the wait, to our disappointment again, the "chee cheong fun" stall was already close yet again. Settle for a simple breakfast and back to the hotel to clean ourselves up before checking out. And before leaving, we had Kampar's very famous "lou shee fun" (mouse noodles - shape like mouse tail). This did not disappointment as it was really good especially the fish ball as it was packed with fish meat. And from here, we left for home with a very satisfied tummy.

With Francis, Foo, Jamie and Roy.

Many thanks to Cham for taking the initiative to drive all of us up. The guys should just dig a hole in the ground and bury our head in! 

* Photo posted in this entry credits to Cham, Vivien and Jason.

Devan's 16 Hour's Treadmill Challenge...

I got to know Devan through Jeannie of SimplyGiving.com back in January 2013 when I was contacted to be shared upon his story and upcoming adventure. A role which I accepted pretty instantly as I was inspired with his courage and determination. An adventure that will see him running 16 hours on the treadmill come this Monday, 22 April 2013 all in the name of charity, in his case UNICEF.

The role which I took up will be to guide and advice him through his training progress leading up to run day. What makes things more interesting is that Devan isn't a runner and with just a short time frame of just about 2.5 months, this became a tricky task to tackle not only for me, but Devan himself. After a couple of meet-ups with Devan and sharing of thoughts till the day he got clearance from the doctors, I finally delivered him his "crash course' training program which I will say it's pretty tough. Nevertheless, I told Devan to give it his best shot while not to push himself over the limits should he is not able to meet the required training program. However, he is actually doing pretty well till now. 

Running footwear provided by Saucony Malaysia, nutrition fueled by GU Energy Labs and other gears made possible by Running Lab Malaysia, I certainly hope that Devan will find his strong on the run day cause I know he CAN!

With Devan in the middle and Jeannie from SimplyGiving.com on the right.

Everyone has a story to share. The following is Devan's story and his quest for his upcoming fund raising run for UNICEF.

"I will be attempting to run my personal best on a treadmill on 22 April to raise funds for UNICEF Malaysia. I believe many will wonder why attempt something as crazy as this. Looking back I consider myself very lucky - I have been blessed with a good life, a great family and the best of friends. Four years ago I had a life changing moment. My wife passed away. I was forced to reevaluate my life. I came to realize that invariably I have always chosen the easy route when faced with life's challenges. It is time for me to stand up and be counted. My late wife, a music teacher, had a soft spot for children - it was her wish to help children had she recovered.

Education played an important part in my family. I come from a family of teachers. Providing children with access to quality education is one of UNICEF's priorities. 

More info on UNICEF's education programs in Malaysia and globally can be found here:

http://www.unicef.org/malaysia/gift_backtoschool-unicef_in_education.html

Children have innate way of making the best of a bad situation. I count many times, my nephews and nieces have brought a smile to my face by just doing or saying something. I guess this is also my way of saying thanks.

I am uncertain if this will make a difference though I am hopeful it will. Please join me in showing your support to UNICEF - let's make a difference for children.

The details of this run is as follows:

Date: 22 April 2013 (Monday)

Time: 7.00am - 11.00pm

Venue: Celebrity Fitness, Subang Parade.

Through simplygiving.com you can make safe and secure donations for this good cause towards supporting UNICEF. Using this given platform is really simple and most importantly it's also a really cost efficient way for UNICEF to raise funds."

Therefore, if you are available at the stated above time at anytime in between, do make yourself to Celebrity Fitness, Subang Parade to cheer for Devan or even to run along side with him. Just bring your running gears and run. I will be there running too to assist Devan.

Otherwise, you can simply support Devan by donating to his cause by hitting the following LINK.

* Devan, if you are reading this, BELIEVE IN YOURSELF THAT YOU CAN!

Halting Tumor Cells From Spreading By Blocking "Hostile Mergers"...

I was contacted by Professor Charles Keller of OHSU Knight Cancer Institute to share his research on rhabdomyosarcoma. We all may know that although rhabdomyosarcoma has a cure, there is still much to do to help ease the pain and burden. Here, he explains the research being done to halt the spread of the tumor growth by blocking a certain "hostile merger". Here the below is more on his work.

Project abstract

Childhood muscle cancer is extremely difficult to cure when the cancer cells have spread throughout the body. Our preliminary data suggest that this cancer might actually use our very own stem cells and normal cell-to-cell communication system to metastasize. We believe tumor cells 'talk' to muscle stem cells and convince them to secrete growth factors that enable tumor cells to spread to new sites in the body. In fact, it also appears that tumor cells fuse to muscle stem cells - more than just cell-to-cell talk, and a rather unexpected 'hostile merger'. We have identified a specific receptor that appears to be responsible for this effect. With a blocking antibody to the receptor we can already stop the spreading of tumors to lymph nodes or to the lungs in mouse experiments. While the same kind of blocking antibodies have had successful safety testing in asthma studies by pharmaceutical companies, we have one last critical series of experiments to conduct before partnering to apply our results to the clinic: we must test whether fusion of tumor cells to normal stem cells is the key event, or whether metastasis results when tumor cells and normal stem cells simply cross-talk without merging/fusing. Either possibility exists, but would change the way the intervention is taken to clinical trials. We are seeking to raise $19,634 for the key experiments (1) to observe the time course of tumor cells fusing with normal stem cells, and (2) to test whether fused cells are more or less capable of establishing tumors than mixed but unfused cells. This experiment can be completed within 6 months of raising project funds, and the results will be not only sent for publication, but also shared with (i) the Children’s Oncology Group clinical trial committee for rhabdomyosarcoma and (ii) a major pharmaceutical company with the appropriate therapeutic antibody that might be used in a clinical trial for children with rhabdomyosarcoma.

Why is this important?

We believe our finding of how tumor cells actually use our own stem cells to metastasize is a largely new paradigm that may be relevant to cancers of adults and children alike. Thus, our study begins with the solid tumor of muscle, rhabdomyosarcoma, but may spark similar studies (and similar kinds of treatment) for other tumors if our hypothesis is correct.

Who will benefit from the result of this project?

We specifically seek to improve the dismal outcome of children with metastatic muscle cancer, whose outcome has improved so little since the beginning of national clinical trials in 1972.

For more info, do visit this LINK.

Twilight Ultra Challenge 2013...

Event: Twilight Ultra Challenge 2013

Venue: East Coast Park, Singapore

Date: 30 March 2013

Time: 7.00pm

Distance: 10KM loops (maximum distance in 16 hours)

Shoe: Sauvony Virrata

By Frank

The first of my 2 long runs in preparation for the Comrades Marathon 2013 will fall on the Twilight Ultra Challenge, an event which I did not perform well for the past 2 editions due to insufficient sleep from travelling commando style. This year round, I traveled down a day, or shall I say a night earlier to get some proper rest before race day.

Flew down with Roy and Lai Ling on Friday night and without any delays, we arrived at Fernloft Hostel at East Coast as per recommended by Chee Kong close to midnight. After checking into our dorm of 10, we proceeded to the bar below to get our welcome drinks and also to have a little snack which turned out rather huge but tasty. And while munching, we watch the Hungary circuit race on my mobile phone as per posted by Eric before going back up to clean ourselves up before resting up.

Everything was perfect except one. It was a mix dorm of 10 person and we were unlucky that 2 of them were snorers particularly one which is a very loud one. Had difficulty sleeping through the night and when I managed to doze off, I woke up with a tummy ache at about 9am. And from then on, I can't get myself back to sleep due to the "surround sound system".

At 12pm, we checked out, had lunch with Lai Ling's friend before hanging out at a cafe waiting for time to pass. The sky opened up in mid noon but stopped a while later. We proceeded back to the hostel, freshen ourselves and geared up before taking a warm-up walk to the beach, the race site.

The race site was already alive with runners arriving one after another. Took our race number, hung out with friends and prepared ourselves while waiting for the start time of 7pm. And after the lucky draw and briefing, we were let off sharp at 7pm.

With the nutty race director, Ben.

I was feeling good at the start of the run and the all new Saucony Virrata which makes its maiden running mileage is awfully comfortable! And pairing up with my Falke compression socks which both are neon yellow in colour, it sure made the surrounding very "bright"! Feeling so good, that I actually hammer my pace.I took flight and for the first 30KM, I was running below 6 minutes per kilometer pace! I then realised that I was too fast and slowed down eventually.

Setting the pace too early at the first 30KM.

I was getting a bit lonely as it got late. And with my earlier pace which was too fast, I slowed down hoping some friends will catch up. At the 40KM u-turn point, I took a rest there as I chatted away with a Bill Rowan medal finisher at the Comrades Marathon. I think I spent around 15 to 20 minutes sharing our Comrades story before Roy arrived and I took off with him

I've spent the next 20KM with Roy by running and walking with the exception of a long stop after 50KM. We took about 20 minutes break at the main site before resuming together. We had our strategy of walking a certain distance before running again. 

At 55KM, I eventually slowed down after munching in a banana. Caused a little tummy discomfort and slowly but surely, Roy disappeared into the distance. I continued on with the run walk strategy till I hit 70KM in total before taking a long break at the main site. I started yawning and the sleepiness is starting to bother me. As for Roy, out of a sudden, he suddenly felt "awake" and started hammering the distance. Good for him as his monster March is looking exceptionally promising.

At 70KM, I was at the brink of bonking. Sleepiness is taking over Took a long break before deciding to go on for another 5KM. And once I am back with 75KM under my belt, I told the volunteers that I will call it a day. At 12:28 hours, I've completed 75KM (77KM in total base on actual distance). I may not have hit the 87KM distance as planned but I am really happy with my performance this time round for it's my best thus far for the 3 editions I've participated in. Most importantly for me, I ran without any injuries and tested my gears for Comrades Marathon. At least, it now gives me an idea on what to expect from them during the actual race day. The Saucony Virrata performed very well indeed but I am still worried on how the 0mm differential will play a factor at the second half of the Comrades Marathon. A few more strategies will have to be plan for this. As for the Falke compression socks, they were actually good though I guess I will go back to the BV Sport Booster for reason that the compression was better and I will have the option to wear my favourite Drymax socks.

Yours truly conquered 75KM.

Roy was still running and he eventually completed 100KM, being the fastest Malaysian (considering that we have to travel in) to achieve the distance. Lai Ling herself completed 80KM. And so after cleaning ourselves and resting up, together with Bryan Kho, we headed to the airport for lunch before finding a place to doze off. Yes, we doze off at a bar (of course we ordered some drinks), as we had 6 hours of waiting time before our flight. We soon boarded our flight at 7.10pm before arriving safely back home.

Overall, once again my friends at Running Guild organised the Twilight Ultra Challenge to a very satisfactory level. Not only we runners enjoy the run very much, but also the friendship and bond that we all enjoyed together. And it has been proven that outstation runners will need to arrive a day earlier to rest up. And in my case, everything was almost perfect if not for the snoring part. Till the 4th edition!

Monstering Into The Twilight Zone...

By Frank

The month of March, known to most Comrades runner as the monster training month where we pile the running mileage up, is coming to an end soon. And thus far, I am actually pretty happy with my progress. However, there is still one more obstacle to tackle, which is the Twilight Ultra Challenge (TUC).

The month of March which is a sentimental month for me where I was first diagnosed of Rhabdomyosarcoma some 21 years ago, happens to be a very busy month in terms of works for me. It's audit month and I just concluded it earlier this morning with flying colours! However, to my surprised, I've manage to execute my training program pretty well. Running mileage was achieved and I felt good and strong throughout the month. As of today since the beginning of the year, my running mileage is now standing at 633KM. And not forgetting other workouts like resistance training that I did too.

My third attempt at TUC will also be my Comrades simulation where I will TRY to attempt 87KM. Will go a bit further if I can, but will not be afraid to stop if my body says so. I am hoping to peak at around this time before entering the month of April where another scary month awaits. In this simulation run, I will also be testing out some of my actual race gear that I will use during the Comrades Marathon. From shoes to compression gear and also nutrition, it all will give me an idea on how these things will help me on the actual day. From the Saucony Virrata to Falke compression to GU Energy supplements, this will be my trial and error.

Some of the gears under testing...

Unlike my previous 2 TUC where I went in "commando" style hoping to save some cash and in the end perform very badly, I opt to travel down to Singapore a  day earlier this time putting a night at a hostel together with Roy and Lai Leng before running the next day. This hopefully will give me some better rest before tackling the long looping route at East Coast Park. And hopefully, my experience at the not too long ago Year To Year circuit race will help as it was certainly more taxing than TUC.

Fingers and toes cross, hope it will be third time lucky at Twilight Ultra Challenge for immediately after monstering out of the month of March with this, Armageddon April will begin.

First Impression on the Saucony Virrata...

By Frank

The long awaited all new to the Saucony natural motion series, the 0mm heel to toe offset Virrata is on it's way to our Malaysian shore. I however was lucky to try them on as early as mid last year when I went for a "preview event". Moving on to Spring 2013 today, while awaiting for the arrival of this highly sought new model, I again was lucky enough to receive the sample pair courtesy from Saucony Malaysia.

I have yet to give the Virrata a go yet running on the road, but did put it on to walk around. Immediately upon putting on, I felt the sizing to be a little off as compared to the Saucony Kinvara 3. It's a bit on the longer side but not too overly tight on the toe box. Probably caused with the lack of FlexFilm but I actually felt comfortable with the expandable width of the toe box. And to make it even better, it's seamless hence no irritation or hotspots. Oh, and yes. It's very light too weighting in at just 184Grams for a size men US9.0.

So light I can balance the Virrata with 2 fingers.

The outsole is build on 24 EVA+ triangular pods just like the Kinvara series. However, only a slight portion of the heel and the forefoot area is reinforced with the XT-900 blown rubber hence exposing lots of EVA+ rubber to the elements. It does look like an area that will wear fast but I could be wrong as it has a pretty similar build like the Saucony Hattori which last like forever for me.

Due to exposed EVA+ rubber, I do feel that the Virrata to be on the softer side. I do prefer the slight firmness on the Kinvara 3 as it produced more "bounce" rather to sink in. However at a stack height measured at 18mm opposed to the 23mm of the Kinvara 3 and a 0mm heel to toe off-set, it may actually proved different when I take it for a ride soon.

Spring 2013 Virrata men's colourways.

The Virrata should be arriving on Malaysian shores in mid April 2013 (fingers and toes cross) offering 3 Spring 2013 colours for men which is Black/Citron/Red, Citron/Dark Blue and White/Black/Red retailing at an amazing price of just RM299! The ladies will get 2 colour options being Black/Citron/Pink and Orange/Red. I personally like the awesome striking colour of the Citron/Dark Blue which is why I will be using that particular pair at the coming Twilight Ultra Challenge where I shall put it to the maximum gruesome test. Do stay tune for my review next. In the meantime, here is some technical aspect of the Virrata to keep you drooling for now.

The North Face Singapore City Race 2013...

Event: The North Face Singapore City Race 2013

Venue: Millenia Walk, Singapore

Date: 03 March 2013

Time: 7.30am

Distance: 40KM

Shoe: Saucony Kinvara 3

By Frank

The inaugural The North Face Singapore City Race (SCR) is a free form foot race and a very unique one that brings runners to seldom unexplored places in Singapore. Imagine The Amazing Race, just that runners whether running solo or up to a group of 6 runners is given a map of Singapore City with marked areas. We all have to navigate through the streets and reach the designated area using the shortest and fastest route possible, and we do not need to do it in sequence. Self supported and no marshals nor road closure as we run. Interesting eh...

8 categories to register from...

Representing Running Lab Malaysia will be our run leader Syah who will run the long distance solo leg, while I teamed up with Roy in doing the long distance team leg. Long distance as in 40KM. We might run over 40KM though if we navigate wrongly.

Me and Roy.

So I flew down with Roy a day before. I flew Air Asia for the first time since the very scary incident back during Twilight Ultra Challenge 2012 last year. We stayed over at Fernloft Hostel a ,nice place to stay at with very friendly people around. And it's Chinatown! Plenty of food around too!

Fast forward to race day, preparation was a bliss though flagging down a taxi isn't. Hardly any taxi around Chinatown and we ended up taking the MRT to the venue at Millenia Walk. All the rushing send butterflies to my poor tummy. We however got to the venue on time to witness the flagging off of the solo runners. We the team long distance runners were then given the map and with only 30 minutes to study it before we are flag off too. We were flagged off at 7.30am and within 9 hours, we need to head to Ion Orchard, Old KTM Track, Singapore Quarry, Kent Ridge Park and Mount Faber. Yeap, that was the sequence we ran through.

Studying the given map.

The start was rather fun with all runners laughing out loud. Most ran towards Ion Orchard which was a straight charge down Bras Basah Road before entering Orchard Road. But poor me as I didn't feel good and needed to hit the potty loo. But I held on and that is probably the reason I sweated a bucket. Struggled to keep pace with Roy.

Next, we were to head to the Old KTM Track. Took a bit of time to study the map once we arrived at Botanical Gardens and kudos to Roy's excellent ma navigation, we took a shorter route within the housing neighbourhood before joining back at Farrer Road. Then it was a straight charge with other runners and we managed to find the very old remains of the railway track.

It was very green at this area and we shaded by the sun. A bit of trail running but we were lucky the track were pretty dry. Bumped into Yim who looked lost but I am sure he wasn't. Always nice to see him on a run. Then as we head to the Singapore Quarry which was another straight charge, both our legs were already giving way especially on the foot bed and ankle. It was run walk for us that time as we met into many other runners which include some of our Malaysian friends like Poh Chye, Fong Sang and Syah.

Towards the end, we were to navigate a short but slippery climb before we were greet by the beautiful sights of the Singapore Quarry. Before heading to our fourth destination at Kent Ridge Park, we took a short break at the quarry while studying the map again. Then we were off again. Tackling the slope where we came up from earlier was tricky as the rocks were loose.

Singapore Quarry.

From there, we backtrack to the Old KTM track, rehydrated and followed yet another straight charge to the other end. And while doing so, we met a fellow Singaporean name Kuang who joined us. We navigated out of the trails and into Lower Kent Ridge and was welcome by the sights of Singapore National University Hospital, the place where was I was treated at years ago. It's good to see them expanding and it certainly looks very different now. From there, we went into the Science Park before arriving at  Kent Ridge Park only to see 2 lady runners being Ivy and Yanan, and Fong Sang there who looks lost. Together, we formed a team of 6 in trying to located the very tough hidden check point here. It took us a few turns to actually locate it which was hidden below some stair case behind a barricade. So near yet so far!

Singapore National University Hospital. The white block is where I was warded at last time.

The final checkpoint located at Mount Faber wasn't to far away and in the team of 6, it makes thing pretty interesting. Into Hort Park and later the beautiful Forest Walk before ending up on Henderson Waves, this took us to places where we didn't though existed! Simply stunning! The final checkpoint was located at the end of the Henderson Waves and it is here, we were joined by Kim Lai and Tick Hock ad with the latter around, our group suddenly turned very noisy and interesting! And Tick Hock being the funny one introduced to us the word "CHIONG" where we literary charge through traffic lights and junctions screaming out loud!

Forest Walk.

Planning for the "escape" from Mount Faber.

Running together...

It was tricky to get to the finish located near Ritz-Carlton Hotel as we were to navigate through the city. But from Henderson Waves, we need to make our way down and out of Mount Faber which then took us to the old Tanjung Pagar KTM station. Yet another place that I have not been to.

In front of the fenced off old Tanjong Pagar KTM Station.

Finally into the city, we navigated through underpasses and junctions before ending up at Fullerton Hotel. Fong Sang and Kuang went ahead while the remaining 6 of us stop for an ice cream break! It was certainly refreshing and it fueled us up for the final 2KM or so charge!

Posing with our ice cream.

Getting ready for the final "CHIONG" across to the finish.

Off we went, and finally found the finish line just located behind the Ritz-Carlton Hotel. A final charge down the last traffic down and finally successfully to complete the run in 6:35:52 hours accumulating a distance of 43KM! Yeap, we over ran the distance but it's all right.

Yeah! We finished!

With new friends Ivy and Yanan.

The finish venue was a little low key with only music playing. Volunteers look lifeless and we only had runners ourselves to keep each other company. Rehydrated and grab a sandwich before some photos together with friends before returning to the hotel for some well deserved rest.

Overall, I enjoyed this very unique race and the companionship and camaraderie from the other runners. I hope the race will be an annual event from now on with changes made to the checkpoint each year to keep it fresh, challenging and full of surprises. Well done to the organisers and till the next edition.

* photo credits to Kim Lai, Tick Hock and Ivy.