Saucony ProGrid Kinvara 3...

By Frank

It's been a while since I put on a pair of Saucony. In fact, it has been 4 years since I had the Saucony Fastwitch 3. Didn't really like the pair very much at that time as Saucony was producing shoes that were too soft for me. As time goes by, and as the "barefoot" trend sets in, the direction changes too. Enter the Saucony ProGrid Kinvara 3 (K3), Saucony best selling running footwear.

The Saucony ProGrid Kinvara 3...

The K3 marks my return to the Saucony line-up as my preference towards the minimalist shoes continues here. Saucony introduce for the first time 2E widths to the Kinvara stable, but the one I got here is of the normal D width. I have put it to a few short runs on the road and treadmill and also the recent Penang Bridge International Marathon running the marathon distance, hence I guess its about time, I gave it a review.

Lateral view of the Kinvara 3...

Medial view of the Kinvara 3...

I personally do not own a Kinvara 2 hence I can't compare it with the K3. I did however put on the Kinvara 2 while I had it in store at Running Lab and upon trying it on, it felt way too soft for me. The K3 weighting in at around 216 grams  for size US8.5 however was firmer as Saucony had added more blown rubber to it outsole hence making it not only firmer but also more durable. To be more precise, Saucony actually moved the rubber from the medial portion of the heel to the front part of the outsole hence reinforcing the area there while taking into account the weight. Measuring at 4mm heel to toe differential to assist in mid to forefoot striking, the K3 offers 22mm stack height at the heel and 18mm at the forefoot which I felt rather a little on the high side thus making the shoe very cushiony indeed.

The Kinvara 3 above as per compared with the Kinvara 2 on the bottom...

4mm heel to toe differential...

Pretty high stack high providing very cushiony feel...

A decoupled heel is now introduced with the XT-900 carbon rubber reinforcing it. At the forefoot, 14 triangular lugs is used acting like "trampolines" to help the wearer propel the next step. And the midsole is made of EVA+, a cushiony yet durable rubber piece.

Closeup of the triangular lugs acting as "trampolines"...

Decoupled heel...

The upper of the K3 is now replaced from the traditional synthetic mesh from the K2 to the now Flexfilm, which Saucony ported over from the track and field department. The design of the Flexfilm is actually from projecting shadows in a dark room hence the grooves and this made the colourways very interesting indeed. Adding support and grip to the wearer's feet without making one feeling being "suffocated", it actually felt good and also giving me the confidence in the durability of the upper. It does look solid with all the quality finishing grooves without compromising ventilation which is good.

The Flexfilm grooves...

Flat shoe laces are used again to reduce the weight. This is one shoe lace that I often had problems with as it comes off too easily. However, this time round, I did felt a bit of confidence in it as it did not come untie during a 5KM fast run on the treadmill. But I still did not risk it and I still went for double tie for most of the time cause after all, it's still flat laces to me!

After all the technology introduction, how about the running in it? 3 words to describe it. Light, Fast and Comfy. At 220 grams, the K3 is one very light shoe to fall under the performance series. Not only that weight has been reduced to allow the runner to run fast in it, it still provided the enough support and stability. As for the cushioning, I still felt a bit too much on it. The  K3 personally for me although is much firmer now, it still felt a bit soft for me. The propulsion rate isn't something I enjoy a lot on it due to the "sinking" feeling but I did almost enjoy it during the third quarter of the recent Penang Bridge International Marathon when my legs were already tired and especially when heel striking is almost "natural" at that time. Therefore, I guess it's a 50-50 thing to like for the cushioning on the K3.

Comfort of the K3 is provided by a snug feet all over my feet. I am lucky I don't have wide feet so the D width does just fine by me. But as mentioned, there is a 2E width available but not too sure if it is available locally. Not only the Flexfilm does its trick, the 2 memory foam padding around the collar call the HydraMax hugs my heel nicely. And as for the tongue, it stayed in place firmly as it is a one piece construction thus allowing no slippage to the side.

The HydraMax memory foam padding...

During an accident at my recent marathon when I accidently spilled a little of my GU Brew Roctane on my K3's upper, not only did the liquid did no sip into the shoe, it actually just glide away instantly like the shoe had water proofing on it. I felt really happy with this result but I am not going to risk it the next time as there is no water shielding on this shoe. As for the shoe's inner, it was kept to minimal wetness and this must have been due to the excellent ventilation.

Still looking very healthy after running close to a 100KM...

Overall, the Kinvara 3 should follow suit the reason why the Kinvara is so successful in Saucony's line-up. It's an overall much improved model without any major modification which should suit most minimalist shoe wearer if not, probably everyone. It's an overall feel good shoe for me but if I were to play a part in the design of the Kinvara 4, here's what I probably do:

1) Reduce stack height of heel to toe differential to 18mm to 14mm or even better 16mm to 12mm

2) Use beaded shoe laces

3) Add in more choices for wide widths

4) Add in some drainage port on the outsole

The Saucony ProGrid Kinvara 3 retails at RM399.00 and is available now at Running Lab Malaysia at Tropicana City Mall, Stadium and Royal Sporting House stores nationwide.

Penang Bridge International Marathon 2012...

Event: Penang Bridge International Marathon 2012

Venue: Queensbay Mall, Penang

Date: 18 November 2012

Time: 2.00am

Distance: 42.195KM (42.8KM by Garmin Forerunner 910XT)

Shoe: Saucony Kinvara 3

By Frank

My 6th and final attempt on the current Penang Bridge. I said it long time ago that I wanted to improve my Comrades Marathon seeding a spot higher to "G" at my only chance at the Penang Bridge International Marathon (PNIM) for it's the only locally certified AIMS marathon race. However, I eventually gave up any hope on it 2 months ago due to my ill preparation and also my body condition. My longest run was only 11KM on the treadmill and that happened a week before the event itself. The rest was only about a 5KM run each on the treadmill too. Besides that, there was a scare of fever 5 days before the event when it struck me due to the fact I was in the rain for 3 hours during the Terry Fox Run setup. Was glad it eventually went away after some medication and lots of sleep.

And so, I travelled up to Penang hitching a ride with Cham on her very big and spacious Toyota Harrier. Roy, Karen and Cynthia (not Gan) was the others. We started our journey at around 8.15am and the journey was a smooth one. Managed to catch some sleep during the journey there but other wise, had fun chatting away during the 4 hours plus drive.

Upon arriving at Penang, we headed straight to the "race expo" site just outside Queenbay Mall for all of them needed to collect their race pack. Managed to meet some friends there and also catching up with my new sponsor, Yurbuds. Then a simple lunch at the food court though I bought my food consisting of a bento set from the Jusco take away food counter. I still had phobia from 2 years back after eating at the food court with Luc where we both suffered stomach discomfort during the run that year. Chee Kong and Mei Ee joined us for a while before we drop off Karen at her hotel and then zooming off to our backpackers hostel, Red Inn Court.

With Karen and Roy at the so call "race expo" site. * Photo credits to Kim Lai...

Upon checking in at Red Inn Court, we were simply blown away by it for it was so cozy and it only cost us RM27 per head! Rested for a while before heading off to dinner at Macalister Road. A simply one with economy noodles before I spotted flaming handburger. Yeap, it's handburger for it is handmade. Had one before calling it a day. It was already 8.30pm.

My secret power and it's flaming...

Woke up with only close to 2 hours of sleep. Had a cup of Old Town Coffee with cane sugar before doing all the pre-race necessity. One final check on my race gear and pinning up my purple cancer awareness ribbon, by 12.15am, everyone was ready and Cham volunteered to drive us there for we do not want to trouble Roy. By the way, Mun Seng and Superman (not sure of his name) joined us in the room while I was asleep.

Accompanying me on the bridge, my purple ribbon for cancer awareness and my very green and handsome Saucony Kinvara 3...

I started chomping on GU Chomps and made sure I had one serving in me before the race started. At the race site which was a major improvement over the last few years for the ambiance was definitely much better, I managed to bump into some friends before checking into the starting pent. Was in the middle pack with Dzul, Regina and Jamie Saw. And at 2am, the air horn was let off and off we went.

3,000 runners is not a lot but due to the very narrow start, I had difficulties breaking away from the crowd. Even upon entering the Jelutong highway, I still had difficulties but eventually broke free at around 2KM or so. But that helped me a lot as I managed to keep my pace at a comfy level of 6 minutes per kilometer. I had 500ml of the new GU Brew Roctane with me and I had very small sips at every 2.5KM. This new product from GU is actually very good and it kept me going.

The forecasted weather of thunderstorm was no where to be seen. In fact, it was so humid that I sweated a bucket with only 1KM into the run. And I quickly notice that I forgotten to gel my hair hence the sweat kept coming down stinging my eyes.

At the 5KM mark back at the Eastin Hotel stretch, there was a scare for me as I felt my chest tightening up. I reduced my pace a little but still running, and switching my bottle to my right hand to release any stress on my left. Eventually it went off, and I carried on comfortably. At 10KM, I clocked 1:00:05 hours and things was looking good. Even I felt great.

Into the bridge I ran, I spotted James Fong holding his head in frustration walking. Ran to him to check  him out and he mentioned that both his legs were tight. Told him to walk it off before I continued on. At about 13KM or so, I spotted another James, this time James Wong. He recently participated in Australia's Great North Walk 100KM and hurt his hips. He was running a bit slower than usual and it can be seen how much his fall affected him. We ran together for about 3KM before he dropped out. I was alone again and surprisingly  I was still doing great. Still had my GU Brew Roctane with me and I continued with my nutrition plan of having small sips. Till this stage, I have not consume any of my GU Roctane Gels yet. I've prepared 3 of them.

Just before the u-turn point at the end of the bridge, I ran together with Guan Choon and he shared with me something about chest discomfort. It was always good to hear from a heart specialist and I really appreciate his kind gesture of helping me to check on my problem.

I arrived at the 20KM mark at 2:00:03! OOooh... Still doing great I told myself! I continued on, now on the return span to the island. I was running alone for a moment before I spotted Azrul. We ran together though we did not exchange any conversation. Guess that's our style. Then came the crowd from the half marathoners when we clash into them near the bridge's mid span. I did not had any problems navigating through and had my last sip of my GU Roctane Brew here. I believe it was like 25KM here.

Exiting the bridge was a sad affair as it will mark my final time running on the current bridge. As I exited, I took my first GU Roctane Gel and "accidentally" passed Poh Chye. True to his style, he hasten up and cut into my front before slowing down. And knowing this will happen a few times if I continue to pass him, I let him go. I also began to slow down here.

I arrived at the 30KM mark at 3:10:14 hours and this was where I made my first walk. Still ok and I thought that there is chance now for a "G" seeding at Comrades next year. At about 32KM, I spotted Chee Kong making his return trip. He was slowing down perhaps due to his knee discomfort and also a very long hiatus from running in the Malaysian weather. Nevertheless, he was still running great.

Arriving in 3:39:51 hours at the 33KM at Gat Macalister which was the final u-turn point for full marathoners, I took my second GU Roctane Gel but things started to change due to my poor judgement. The buffer I built started fading away as I spent too much time walking from here onwards. I even cam whore with Kim Lai and Boon Yeong near the 35KM mark, but that was something I truly enjoy for its the memories that count.

The final 5KM, I tried to push a little and down my third and final GU Roctane Gel. I managed to find some strength back but still failed to catch Soon Chung as he rocketed away from me with about 4KM more to go. I felt proud of him.

2.5KM to go, I ran together with Kelvin telling him to finish this together. He was in pain for a while and was reduced to walking. I accompanied him before he rocketed off himself with 1.5KM to go. I maintained my composure making sure to complete the run safely and just my own pace into the final stretch. Some familiar faces like Tatt King, Yi Mei, Vivien, Kah Wai, Kwang Leng, Sunny and more was there to cheer. I was really thankful for their kind gesture as I just ran and ran and finally into the finish gantry completing my 6th Penang Bridge International Marathon in a time of 4:52:24 hours!

Completing my 6th PBIM. *Photo credits to Chew Shu Yang...

Yeap. Although I did not improve my Comrades seeding to "G", I was still very happy and satisfied with my result. It was still better than last year and I got to know myself that my preparation was very very very far from ideal. In fact, how can 11KM LSD with 5KM runs be a preparation for a full marathon?  To me, this result I achieved is in fact a very surprise package for me already.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Post run was to catch up with other fellow runners in the full marathoner runners privilege rest area, a nice gesture for us from the organisers. Some photos taken for memories and I even met some fellow runners who attended the 5 running clinics I conducted in conjunction with his event. They managed to complete their run and thanked me for the tips and advice given. But to me, their achievement is down to themselves and I felt happy for them.

I made my way to the car to await for the rest before adjourning back to the hostel to clean ourselves up before taking a short nap. With only myself, Cham and Roy, we went to indulge in some local specialities at Lorong Selamat before departing Penang at about 2.30pm. Was lucky the traffic was smooth as I arrived safely home within 5 hours. And with his, comes to a close a chapter of running on the current Penang Bridge. Next year onwards, we runners will be trying to conquer the new and longer Penang 2nd Link Bridge.

Over rated RM7.50 Lorong Selamat char kuey teow that made me wait half an hour. At least the prawns were big...

My many thanks to Cham for allowing the use of her super comfy Toyota Harrier for our journey to and from Penang and also to Roy for being there. And also to my friends and runners I met along the run course, after the run itself and even those from the running clinic, I thank you all for another amazing journey in my running career.

And before closing my chapter to this year's local running event, here's a toast to one my close friend Soon Chung who managed to complete his maiden marathon with a very impressive time. My next adventure for this year and one final one before 2012 comes to an end, will be at South Africa!

Terry Fox Run 2012...

By Frank

The Terry Fox Run 2012 for cancer research was successfully held this morning, Sunday, 11 November 2012. Supporting it since year 2006, this year saw me joining the organising committee and also volunteering for my first time. I missed it for the last 2 years for hurting my lower back in 2010 and due to Powerman Malaysia last year.

I was certainly green  in organising an event and was learning from the fellow seniors like Sook Yee, Peter and Bennie. Just like each every other year, it will all start with brainstorming of venue, date and of course t-shirt sales. The committee only had clearance at about 2 months before the run day itself to actually prepare all the necessities. 

The first batch of t-shirts arrived in mid October 2012 and as usual, I helped sell it. The only difference this year was that no public announcement was made to inform that Running Lab actually sells it. Only those who knew me, casual shoppers and those who bought from me the previous years will know. A "secretive" place indeed, but yet, the sales were strong!

A couple of weeks ago, I visited the Stella Maris high school to share my cancer days and running story together with Peter. This is part of the campaign to actually share Terry Fox's and other cancer survivor's stories. A pretty nervous moment as there were at least 400 plus strong student crowd that I need to share my story with, but I was glad it went well.

Fast forwarding to yesterday, volunteers were given briefing. However, the sky opened up and we all walked the 3KM family route under it. I was drenched!  An hour later, together with Bennie and Harriet, we install the directional markers one by one on the 3KM and 5KM route. Took us about 3 hours plus to complete and by the time I'm done, it was already 9PM. Drenched and feeling cold, I quickly drove back home with a sense of satisfaction and hope, and quickly had a hot shower before turning in as the challenge begins the next day.

Terry Fox Run 2012 contributors...

With the photo wall filled with inspirational messages...

Directional markers installed...

Run day. I arrived at Padang Merbok at around 6.15AM. Some other volunteers were already there and soon Sook Yee came by and I collected my Team Terry's shirt from her. The Team Terry's shirt is the same design except for the red colour which is given to cancer survivors. The field of Padang Merbuk was muddy and soft due to the rain but that did not stop us volunteers form working. During the process of setting up, I guided the lorry ferrying the water to the midway point of the 3KM route before running back. Hey, I technically ran half the route of the family route! Hehehe...

Having a banana break while the runners went for the run (and walk)...

And from there, I was helping out with the t-shirt sales which also consist of the editions from the last 2 years. I was together with Siak Chung, Shin Tatt, Tatyana, Mrs. Kang, Helen and many others trying our very best to sell the t-shirts as fast as possible as the crowd was just unbelievable  It's not an easy task but it was certainly fun and yet rewarding. During the sales itself, I was even asked to take photographs together with the runners as they knew I am a survivor.Very busy indeed but for a good reason. By the way, beside myself, Tatyana and Lyana was also downing the Team Terry's shirt.

With Sook Ching, Lyana and Tatyana...

And here's a shout out to Professor Teo, CEO of CARIF. She was so busy herself, but she still helped out during the t-shirt sales. And not only that, she was moving the tables, chairs and other heavy objects all by herself. 

Overall, I had a good and rewarding time at the Terry Fox Run 2012. I hope to be part of it in the many more editions to come as it's really a rewarding experience in this very meaningful event. It's really great to have meet up with lots of people whether runners, supporters of cancer research and also those from the foundation that I support that is organising this for a good cause.

And MANY THANKS to the organising committee and also volunteers for this year's edition as the Terry Fox Run continues the tradition of a 100% volunteer driven event. KUDOS to all for the time and strength given!