Day 17: A Speeding Star...

By Frank

Earlier in the evening, I joined Ronnie and Geraldine for some speedwork training at Lake Gardens. Instead of using my usual shoes, I decided to give the adidas adistar Cushion 6 a try.

The speedwork that Ronnie introduce is pretty similiar to the one that I have previously practiced, only that his distance is further. We did a 300M sprint maintaining our heart rate between 80% to 85%. We sprinted from one end to the other and the best part is, there was a gradient of at least 4% to 5% halfway through the distance. Upon reaching the target point, we slow jog back to the starting point, where this is considered the recovery phase. No rest is allowed in between as we are not allowed our heart rate to drop to low. And also, we wouldn't want to risk cardiac arrhythmia. We did a set of 12 and for the first 6 sets, I managed to complete each set with an average time of 66 seconds. The last 6 sets I managed an average time of 75 seconds. As torturing as it is, this training has the advantage of helping in strengthening our heart and also leg muscles as there is gradient involve.

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So how did the shoe perform? As usual the cushioning was great. No pain was felt after 12 sets of torture. As for the weight, I could bear with it during the early sets but as my energy level depletes at the later sets, the shoe pulled both my feet down. It was so draggy that I couldn't lift my feet high enough to avoid rubbing the sole with the tarmac. Therefore as expected, this shoe isn't for fast runners. In fact, I knew it all along but I just wanted to put the shoe to the test. As some people might believe, when we train in a heavier shoe and then going for races in a lighter race shoe, we can run faster. Just a theory but it's up to you to believe. But anyhow, it was a comfortable run with the adidas adistar Cushion 6.

Day 16: The Star And The Nova...

By Frank

It's been 16 days since I had the adidas adistar Cushion 6 (refered to as adistarC6). The testing has been going pretty well although certain things are still too early to tell. However, this entry today isn't about any test feedback I had on the shoe. It's actually a head-to-head comparison with my adidas Supernova Cushion 6 (refered to as SupernovaC6) which I just decided to retire it from the race scene.

From left, the adistarC6 and the SupernovaC6...

Having done more than 400KMs since they day I got them at 9 February 2007, I guess it's time I retire my SupernovaC6 from the race scene with one final and special event, the KL Tower Towerthon 2008. It was a wonderful shoe which I used for my first running event, the KL International Marathon 2007 doing a full marathon. Of more than 400KMs, the only problem I had with it is for a distance of the half marathon at the Penang Bridge Marathon 2007 where I was hit by a plantar problem at both my feet at a very early stage of the race. Other than that, no other problems what so ever. However, after retirement, I'm still going to use the shoe for training purposes as there is still "life" left to it.

After more than 400KMs, there is still "life" for the Supernova C6...

So here's 5 comparisons I made with the 2 shoes.

Design and structure: Both shoes were designed almost pretty equally. They were after all launched at about the same time back in early 2007. As for the structure, it's pretty too early to judge the adistarC6 now though it does looks pretty "heavy duty". The SupernovaC6 has done more than 400KMs till today and I assume it can hit at least 600KM! Therefore, this segment is a fair draw.

Comfort: The adistarC6 wider design gave my toes more room to move around compared to the narrower SupernovaC6. However, problems with the adistarC6's tongue moving to the side prompt me for some solutions on the laces as mentioned in my Day 8 report.

Cushioning: The adistarC6 wins hands down on this segment. Not to say the SupernovaC6 isn't good, but it's just that the adistarC6 is better. The implementation of a second FORMOTION plate does makes a huge difference. It worked so well with the adiPRENE and adiPRENE + that it actually adapts to the ground more effectively.

The extra FORMOTION plate for the adistarC6 (bottom)...

Ventilation: Both shoes are well ventilated as both are using the seamless air mesh. However, I felt the adistarC6 to be slightly better in this segment. Maybe the tiny holes at the front side of the soles did help.

Weight: The adistarC6 is certainly a heavy shoe with all the technologies implemented in it. It's after all, a very good cushioning shoe. However, not everyone is suitable for it as some will find it too draggy. Therefore, the SupernovaC6 which is lighter takes the crown for this segment for it's ideal weight.

Well... There you have it. Just some basic comparisons. The adistarC6 will win hands down if not for it's weight. I understand t's a cushioning shoe but I felt that the shoe can be somehow lighten. Maybe the next edition will improve on it. But anyway, it's still pretty early to judge the adistarC6 now. And after all, after a year of more than 400KMs, the SupernovaC6 has proven itself as an effective shoe for me. Therefore a big THANK YOU to my first running shoe.

Day 8: The Star And The Lake...

By Frank

After a successful KL Tower Towerthon yesterday, I was invited by Ronnie from Der_Pacemakers to join them for a training run today at Lake Gardens. Initially, I was too busy with the Chinese New Year preparation that I had to decline his offer. But after serious consideration, I find that his offer is just too tempting. I quickly finish what I could at home and contacted Ronnie to inform him that I will be joining them. And in the evening, off I went to Lake Gardens bringing along my adidas adistar Cushion 6.

I met up with Ronnie, Lai Fong San, Kenny and Geraldine, and at 6.15pm, off we went. The run was a mixture of flats, up and downhills, good for speedworks and strengthening the leg. And, we are offered with some pretty good scenery of Lake Gardens and its surroundings. Overall, it was a good run and I did 11.15KM, clocking 01:27:28.

But how did the adidas adistar Cushion 6 performed? As with the previous report at Day 2, I had trouble with the tongue. Therefore today, I tied the laces a bit tighter than usual to prevent the tongue from moving around and it worked. However, it was a bit uncomfortable as it was just tight! I guess I need to find another way to tie the laces. As for the shoe's weight, I think I'm getting a bit more used to it now although it's still heavy! However, there was not much drag this time as it is day 8 afterall. My legs are slowly adjusting to it, I guess.

The impressive part was the cushioning. The adiPRENE, adiPRENE + and FORMOTION was working so well that I felt no pain on both my legs even after a stressful towerthon yesterday. I guess this shoe will be suitable for long distance runs if you are comfortable with the weight as it is really leg friendly. And my feet was so comfortable in the shoe with sufficient moving space. And not to mention the ventilation of the shoe. My feet were kept cool most of the time thanks to some tiny holes at the soles of the shoe.

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The ventilation holes at the sole...

Overall, the shoe is getting better and better. I just hope my legs will be able to accomodate to the shoe's weight after a few more runs with it. And also, need to find a way to settle the tongue issue.

KL Tower International Forest Towerthon Challenge 2008...

Event: KL Tower International Forest Towerthon Challenge 2008
Venue: KL Tower, Kuala Lumpur
Date: 3 February 2008
Time: 8am
Distance: 1KM uphill run, 1.02KM (2,058 stairs climb)
Shoe: adidas Supernova Cushion 6
By Frank

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The bunting says it all, Towerthon...

This morning sees a different kind of running event for me and Andy. The KL Tower Towerthon as what most people calls it, sees a 1KM uphill climb followed by the tower ascent through the tower shaft which consist of 22 levels which makes up of 2,058 stairs equivalent to 1.02KM.

The fifth tallest telecommunication tower in the world, KL Tower...

The starting venue was at an empty piece of land just slightly below the entrance to the hill area. It was in a mess! It was full of rocks and mud thanks to the rain yesterday night. And what makes it worst is the small little hill at the starting point is unevenly cemented which is pretty hazardous. Runners were release in a staggered manner every 15 minutes where each group consist of 200 runners. 20 minutes before the start, rain drops were felt and it kept coming. But it was pretty nice as it was really cooling and it wasn't really heavy.

At the starting line...

And at 8am, the first batch of runners where I was in was flagged off. Upon reaching the main gate, it was a steep uphill climb. I pushed and pushed and my heart rate hit 94% here! Halfway through, I was already exhausted. But the rain helped rejuvenate me a bit and by the time I hit the stairs, some energy came back into me. The stair case area was very tight and narrow and overtaking is almost impossible unless the person in front takes a rest. And also, the view is all cement, cement and more cement with the salty smell coming from the sweaty runners. As I was just through one quarter of the tower ascent, I can feel my heart beating real fast. Slowed down and started to breath deeply before I went for it again. It did helped and I started overtaking runners through gaps I found between slower runners and the wall. Motivational posters were put up at most floors consisting of phrases from famous sports people. And when I hit the 16 floor and saw the poster saying that there is 6 more floors to go, I started pushing again and counting down at the same time. But then after climbing for 4 floors, I was greeted by another poster saying another 4 more floors to go. I was shocked and my legs went wobbly when I saw that. But then, I know I'm almost there, so no point complaining. And as I reached the top and crossed the finish line, I felt relieve that it is over as I was kind of worried about my heart rate. I clocked 00:22:09. Felt a bit disappointed as I was initially targeting sub 20 minutes. But guess it's ok as I was rewarded with a magnificient view of Kuala Lumpur and it's surrounding areas from the fifth tallest communicaton tower in the world.

Frank with the magnificient view from 276m high up in the sky...

Stayed a while there snapping some pictures of the great view while waiting for Andy to arrive before we made our way down to collect our goodie bag and finisher's medal. And I really have to comment on the goodie bag. Although it consist of some pretty good stuff (considering this is a RM20 event), why did they put sanitary napkins in it? If they were to put, at least differentiate between the male and female runners. Weird...

The finisher's medal...

The goodie bag...

Anyway, although far from perfect, I totally enjoyed this event. And with the Chinese New Year celebration just around the corner, here's wishing everyone a HAPPY AND PROSPEROUS NEW YEAR!

Day 2: The Star's Debut...

By Frank

After walking around the house in the adidas adistar Cushion 6 for half a day, it's finally time to introduce it to the road surface. I have intended to do a 10KM run with it initially, but the weather just like yesterday wasn't kind enough. It started showing signs of pouring after I ran about 5KM. So I guess calling it a day after a 5KM run in a new pair of shoe will be reasonably good enough.

So, how did the shoe fair? First feeling after slipping both my feet into the shoe is, it is wide! My toes were comfortable with enough moving space in it. And the second feeling is that the material is so soft and I felt no poking and stuff that usually comes from a new shoe! I guess it's thanks to the noseam architecture. And as I ran with it, I felt the cushioning was excellent thanks to the thick and shock absorbent sole. Toe-off was good too as there wasn't any discomfort with my metatarsals. I think adidas did a great job by putting together the adiPRENE and adiPRENE + combining with the width of the shoe. The FORMOTION system works very well too and I didn't experience any discomfort with my heel nor arch. Plenty of outsole on the shoe for me to land on the road surface without any of my feet twitching from side to side. My ligaments and tendons will be grateful!

A look on the comfortable inner section...

The outsoles...

Notice the thickness of the sole at the heel area...

However, as good as anything else, it isn't perfect. Some downsides I've noticed, as mentioned yesterday is the weight of the shoe. Being a feature and technology rich shoe, it is pretty heavy. Although I just ran 5KM with it, I felt that my legs are actually being dragged back by the weight of the shoe. Imagine if quickstrike wasn't implemented, the shoe will be even heavier! Next, the tongue of the shoe kept sliding to the side. I never experience this with other adidas shoe. Not sure the reason why but it can be quite irritating with a piece of the tongue at one side of the feet. And finally, I found that the geoFiT isn't as "hugging" as it should be. I felt better in my adidas Supernova Cushion 6. I'm not sure of the reason but I guess it might be due to the shoe size as both are of different size. But still, this is very subjective.

Although I have a few positive and negative views on the shoe right now, I guess it is still too early to tell. It is after all just my first run with it. Never know how will it perform once it is "season". Now that leaves me with something to think about. Should I scale the KL Tower in this weekend's Towerthon Challenge in this shoe?

Day 1: A Seed And A Star...

By Frank

I missed the adidas Seeding Shoe Program last year as I just started my running career and didn’t know too much about it. But come this year, after being in running for a steady slightly more than a year, it’s no way that I’m going to miss it again. And so it came when I learnt of it from der_pacemakers network site and decided that it is just too important for me. I quickly e-mailed Krishnan and made an appointment with him. Below is the announcement he made for the program.

I have some good news for runners who blogs or having their own webpage.

adidas had brought in some very high performance technical running shoes to be given away to runners to wear-test them & given us their very frank & unprejudiced opinion about the shoes after 30 days of usage. The sizes are limited and I have them in size UK 5.5 , 7.5 , 8.5 & 10.5.

Those wishing to possess these shoes will have to comply with the following terms & condition :
1 ) Come to the adidas office to fit the shoes.
2 ) Undertake to give comment about the shoes after 30 days of usage.
3 ) Must be a blogger or has his/her own website.

If you are interested pls make an appointment with me or my partners Mori Hiroshi as detailed below :

Office address:
adidas Malaysia Sdn Bhd
Block B , Level 4, Plaza Damansara
45 Media Setia 1 Bukit Damansara, Kuala Lumpur
Tel Office : 03 - 20804843 / 20804876

Contact Person ( 1 )Krishnan Karuppan - Mobile : 012 - 3503668
E-Mail : krishnan.karuppan@adidas.com

Contact Person ( 2 )Mori Hiroshi
E-mail : Hiroshi.mori@adidas.com

This offer expires on 22nd February 2008

Best Regards
Krishnan Karuppan
Head of Running adidas Malaysia

And just this morning, I met the man. Krishnan was very kind to present me with a variety of shoes ranging from year 2007 to some of the newly released year 2008 models. Not only did he presented them to me, he even explained each shoes and it's technolgy to me which further deepen my knowledge. I brought him my foot scan report I obtained from Foot Solutions and he did some explanations which was very valuable. And after trying out a few models he selected for me, my feet finally decided that the adidas adistar Cushion 6th edition is the one. It was launched back in early year 2007 so it isn’t a new model as the 7th edition is already out now. Nevertheless, I didn’t mind as long the shoe suits me and it is comfortable. It is still now available at an adidas store near you retailing at RM529. The shoe is almost entirely white in colour as the lime green colour is very light. To give it a more futuristic look, hints of silver were used together with the reflective materials. And here's a few picture of it.

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The shoe tag...

Although a sample, there is no difference with the real shoe...

The name says it all...

The adidas adistar Cushion 6...

With the weather being unkind today, I couldn’t train and so I can’t debut the adidas adistar Cushion 6 on the road yet. So, I decided to wear it and walk around in the house. Therefore, here’s an early impression I have on the shoe.

Pros
1) Feels great with lots of cushioning provided.
2) Lots of reflective material making the shoe suitable for running in dark areas.
3) Laces are just of the correct length unlike the short ones on the adidas adizero Tempo.

Cons
1) A bit heavy as I am used to the adidas Supernova Cushion 6 and adidas adizero Tempo.

And here’s the technology that was used in the adidas adistar Cushion 6 as explained by Krishnan.
adiPRENE: Acts as the main absorber to absorb the impact on the heel, thus preventing it from travelling up the leg muscles.
adiPRENE +: Just like the adiPRENE, this material is used to protect the forefoot instead and to provide toe-off.
adiWEAR: A durable outsole used at high impact areas.
FORMOTION: Acts as a suspension system and has 2 plates that moves around, adapting to the ground to improve on the feet’s movement. And with 2 plates, wear and tear is kept to a minimum.
geoFiT: A padding around the ankle area that enhances fit and comfort.
quickstrike: A material used on the shoe base to provide a light yet durable outsole.
TORSION SYSTEM: Acts as a foot stabilizer by providing arch support.
noseam: Instead of stitching, the upper is molded together thus eliminating the chances of blisters and also to provide a “in-socks” feel.

The adiPRENE material at the heel area...

The 2 FORMOTION plates...

Look, no stitching...

The adidas adistar Cushion 6 is a categorised as a Serious Competition and Training shoe, in between both my adidas Supernova Cushion 6 and adidas adizero Tempo. But no matter how serious it is, it all comes down to my run. And it's just 30 days to find out.

And finally, a very BIG THANK YOU to Krishnan and adidas for making all this possible.

Great Eastern Pacesetters 30KM 2008...

Event: Great Eastern Pacesetters 30KM 2008
Venue: Tapak A, Lake Gardens, Kuala Lumpur
Date: 20 January 2008
Time: 6.00am
Distance: 30KM
Shoe: adidas Supernova Cushion 6
By Frank

The 2008 running season kick started today with the Great Eastern Pacesetters 30KM 2008 held at Tapak A, Tasik Perdana otherwise known as Lake Gardens. I couldn't sleep yesterday and only managed an hour's sleep before waking up preparing for the run. I arrived at 5.30am and the place was jam packed with people. I had to walk a little to reach to the starting area. Upon reporting myself, I made myself to the starting point and waited with all the runners. I was pretty near the front. The 30KM run will start at 6am and so it did but without any signs. To my suprise, the deputy CEO from Great Eastern Life just blew the air horn. Most of the runners just went into shock and started running.

It was a small hill climb out of Lake Gardens at the start. And to add matters worst, it was very dark. My heart rate was high at around 85% at that time. Too early to go that high, but I just couldn't keep it down. The hill was taking it's toll on me. As I exited Lake Gardens, I made myself to Bukit Tungku. Another dark area but at least there were plenty of trees around. But this is where I started to feel my ACL and ITB on my left knee at around the 4KM mark. It's the same pain that I felt during my first practice run after my Standard Chartered Singapore Marathon 2007. I told myself that it's too early to take a break. I ran with the pain hoping that it will go away and it did. Then came the ultimate challege at 5KM. The double uphill climb. Suprisingly, I didn't struggle here and successfully made it all the way to the end without any pain.

At the 10KM mark, I was back at the entrance of Lake Gardens. I needed to do another loop before proceeding on the 15KM and beyond. It's the 15KM mark where runners have to cross the busy street of Jalan Duta. And busy it was and imagine the fumes emitted by the vehicles. I quickly race across the street and made myself to traffic free area. Then at the 18KM mark, it's where I took my first break. It was a short one before my next at the 20KM mark. This is where I started to struggle. Both my ankle started to ache. I can't move it around so I just have to run with it. I still had 1 hour to spare before the end of the qualifying time of 3.5 hours. Technically, I should be able to do it. But as the pain grew more severe, I had to stop numerous times. I kept thinking positive hoping that I will be able to do it. But everything collapsed when I was at the 29KM mark. The time was already up. Nevertheless, I still ran all the way to the finish line and raise both my hands for a photo shot as I crossed the finish line at position 525 clocking 03:39:00.

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The finisher's medal...

Despite not making the qualifying time, I was still presented a finisher's medal. Overall, I regretted that I didn't push myself a little further as I was very close in making it within the qualifying time. I blame myself for my insomia and also my lack of training since my last race last year at Singapore thanks to a crack heel and pulled leg muscles. Nevertheless, it was still a successful run and there is no point looking back at it now. It's just the first race of 2008 and there will be more to come.

Approach To Great Eastern Pacesetters 30KM 2008...

By Frank

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After ending year 2007 with a high profile event at the Standard Chartered Singapore Marathon 2007, it’s time to kick start the year 2008 running season with yet another high profile event, this time being the Great Eastern Pacesetters 30KM 2008.

The race is just 5 days away from now, and my training has seized today. It’s now rest time. Honestly, the training I had this time isn’t as fruitful as I had wished it could have been as I had suffered a cracked heel after the race at Singapore. The cracked heel eventually tore into my skin which prevented me from running for a while. And to add matters worst, I suspected that I pulled my ACL or my Iliotibial Band during my first run after the Singapore event before the crack heel got worst. It did go away after a week though but till today, the crack heel remains but not as serious as it may have been. At least there isn’t any open wound.

Basically what I had after Singapore, building up to the Great Eastern Pacesetters 30KM 2008 was most of it, strength and rehab exercises. I spend time building strength on the upper body and also the legs. And also that I am doing some rehab exercises as I am slightly bow-legged on my right leg. It’s only around 2 weeks ago that I started running more intense after the wound on my heel fully healed up. Too little, too late? I am not sure but I am still feeling good without any fatigue kicking in during my runs.

I have run this 30KM route before. It was a tough route with hills, not to mention the ever popular double uphill climb. I’m sure I will be able to finish the race, but the thing that worries me is the qualifying time as it is set to 3 hours 30 minutes which is just about my standard during my feel good day. Just keeping my fingers and toes cross for now and run my best. Till then, stay tune for the event report next.

The Knee...

There have been a lot of questions regarding whether does running contributes to knee problems. Therefore, here are some information regarding about our knees, extracted and modified from Runner's World.

Osteoarthritis (OA), the most common form of arthritis, occurs when cartilage, the spongy tissue that cushions our joints breaks down and deteriorates, making weight-bearing activities painful. From there, many people believe that running accelerates this process. And while most of us credit our running for keeping our heart, lungs and soul healthy and happy, a twinge in an ankle or stiffness in a knee makes us wonder if our nonrunning buddies are right and our joints are bearing an unreasonable burden.

The number one risk factor of OA is excess body fat - a problem most runners don't have. Sedentary, overweight people are 45% more likely to develop OA than those who are active. The more we weigh, the more pressure is palced on the joints, which seems to accelerate the breakdown of cartilage. Since losing weight is one of the best ways to prevent OA (losing 10 pounds can take about 45 pounds of pressure off the knee), and running is one of the most effective calorie burners, hopping on the treadmill for a tempo session could help you sidestep joint issues.

But running does more than just lighten the body's load. Aerobic exercise improves most body functions - including joint health. When we exercise, the cartilage in the hips, knees and ankles compresses and expands. This draws in oxygen and lushes out waste products, nourishing and keeping the cartilage healthy. Without it, cartilage cells get weak and sick. Furthermore, running strengthens the ligaments that help support joints, making them more stable and less susceptible to sprains and strains, which can damage cartilage and eventually lead to OA.

Patellofemoral pain, or "Runner's knee", may be the top reason runners get sidelined. The anterior cruciate ligamend (ACL) is the most notorious of the four fibrous bands that stabilize the knee. But for runners, the medial collateral ligament (MCL) and the lateral collateral ligament (LCL) are more prone to injury because they tend to get overstretched, especially if one slips or fall. The first sign of MCL or LCL sprain is pain and swelling. Bruising usually occurs one or two days later. In more severe cases, sufferers complain that the knee feels as if it may give out. In any case of discomfort, refer to a sports-medicine specialist.

Standard Chartered Singapore Marathon 2007...

Event: Standard Chartered Singapore Marathon 2007
Venue: Esplanade Drive, Singapore
Date: 2 December 2007
Time: 5.30am
Distance:.42.195KM ...................................................... Shoe: adidas adizero Tempo
By Frank

Pre-race day
Arrived at Singapore in the wee hours of 5am and proceeded on to The New 7th Storey Hotel to rest after breakfast. Had a short nap at the common area before proceeding to Suntec International Convention Centre to collect the Race Entry Pack. A very good job from the organizers as the collection was so well organized. However, things started to turn here as my body began to lose its battle with the fever I had been having for the past 3 days. Started to pop in Panadols every 4 hours. And by evening, I totally lost my voice. After an early dinner, I had an early rest at 8.30pm but just couldn’t do so due to loud snoring from William.

At the Race Entry Pack Collection counter...

Race day
Woke up at 2.30am and feeling a bit heavy on the head. Insufficient rest, fever and total lost of voice. Took my first energy bar, the Cliff Bar before taking yet another Panadol with my breakfast. Showered, got ready and at 4am, I took my second energy bar, this time PowerBar Performance banana. And at 4.30am, together with Andy and William we made our way to the starting venue.

It was crowded with runners. My mind is going crazy here. At 5am, I took my first PowerBar Gel as I made my way to the starting point at the Esplanade Bridge. Visited the toilet once before checking into the starting pent. I checked myself in the sub 6 hours pent and it was like 50m away from the starting mat. The music was playing out loud and I was nervous. I tried to calm myself down and just a few minutes away from the start, the urge to visit the toilet came again. I held on to it as it was already too late. I look up to the sky as the strong wind blows over all the runners. I told myself here that I did not come here to lose. I set myself a target time of 5 hours 15 minutes, a realistic target based on my training. And at 5.34am, the full marathon was flagged off. It took me about 4 minutes to get to the starting mat and off my ChampionChip went, “BEEP”. The battle has begun. The band and cheerleaders call Runspiration was cheering all the runners for a stretch of like 300m. I felt energised from their cheering as I started extremely well with nobody around me and I managed to keep a steady straight pace.

From Esplanade Bridge, I ran into the city shortly before making my way to Marina Bay. Motivational signage was everywhere. Passed the first check mat at the 8KM mark and my ChampionChip went “BEEP” again. On the way out from the bay at the 9KM mark, I took my second PowerBar Gel. Felt energised again as I made my way back into the city. The Runspiration team once again appeared. They were cheering and playing very inspirational music and somehow, I got my surge of energy here. I passed by again the starting point which was now crowded by the 10KM runners. Everyone was cheering for the full marathon runners. At this time, my pace has been increased and my heart rate was nearing 85%. The real battle came here as the sun began to rise. I told myself that I must brave the heat no matter the cost as I took a cup of Elite drink. I thought it was 100Plus but it taste so different. So refreshing.

As I exited the city and ran myself into the East Coast Park, I lowered down my pace and maintained my heart rate at 80%. I was greeted by the salty air here and I was glad that there were plenty of trees here shading me from the sun. I was also greeted by the Runspiration team again but this time together with many other people around the park spending their weekends there. They cheered and cheered and I felt like I was the King of the Road at the moment. At the 18KM mark, I took my third PowerBar Gel before I decided to visit the mobile toilet at the 20KM mark. Yes, I held on for 20KM before I finally decide to let it go. 30 seconds of time wasted here as I continued my run. The run here at the East Coast Park is quite mentally challenging as it was a long route to the end before making a U-turn back. Passed the second check mat around the 21KM mark before the third at the U-turn at the 27KM mark. “BEEP”! The satisfaction as I made my way back. Shortly later, came the PowerBar station as I grabbed myself a PowerBar Gel and downed it. Muscle fatigue started to kick in here as I can feel my rear left knee hurting. However, I kept reminding myself that it isn’t the time to stop yet. I run myself till the 33KM mark before taking a short breather for the first time. This was my longest non-stop run ever. Took a walk for 30 seconds before resuming my run as I exited the park.

On my way around the Kallang River area now. My legs are already aching badly but I kept pushing. Some words that came from me to remind myself, “My ligaments are strong, My muscles aren’t to the limit yet, I do not want to regret later”. At the 35KM mark, I took my fifth PowerBar Gel, the green apple with 1X caffeine for the extra boost I need. I passed the National Stadium and quickly acknowledge that it isn’t very far now. My target time is within reach. I ran and ran thinking positive. And at the 39KM mark, that was it. My final PowerBar Gel, the double latte flavour with 2X caffeine. Downed it and immediately after I felt it’s presence in my body, I up my pace. People were cheering loudly now as I know it isn’t far now. I know I’m on my way home. At 40KM, a Saint John Ambulance cadet gave me a high-five and that totally boosted my morale. As I made my way into the final 1KM, this was it. My fastest pace with my highest heart rate of the race. As I turned into the last corner, I was greeted by thousands of people cheering. I kept my composure as I raised my hand, look up the sky and for one final time, my ChampionChip sounded "BEEP" as I crossed the finish line at 05:12:00 (gun time - 05:16:06), my new personal best, 38 minutes 10 seconds shaved off my previous best timing! Here's my RunPix analysis.

Racing towards the finish line...

Tears of joy and satisfaction as I stood victorious in the finishers pent while doing my warm down and stretching. Took out my ChampionChip in exchange for my Finisher’s Medal and T-shirt. Both of them were very nicely designed. I quickly looked around me, seeing the both the happy faces as runners were all walking around taking pictures and some laying down on the grass resting. To me, it was a great ending to a wonderful event. The best I ever had thus far! And I’m so proud that even though I’m not at 100%, down with fever and total lost of voice, I managed to outdo myself by running more than 5 hours!

Posing with my prize finisher's medal...

The finisher's medal...

Proud of my achievement...

Congratulations and thank you to all the organizers and people who made the Standard Chartered Singapore Marathon 2007 a reality and a success. Now I know why it is called The Greatest Race on Earth. And finally to all the runners, we all are the champions. We shall see each other again, 7 December 2008.

Approach To Standard Chartered Singapore Marathon 2007...

By Frank

With 7 days to go till the Standard Chartered Singapore Marathon 2007, what needs to be done has been done. My official training came to an end this morning. My body and mind should be ready for this big race. And even, my “weapon” is now ready, the adidas adizero Tempo.

How do I prepare myself for this race? 42.195KM is certainly no joke. Unlike my previous KL International Marathon 2007 which took me a year to train, this time, it only took me a mere 3 months. Reason why is, I have been running and hence am a runner already unlike the last time when I was just about to start my running career. Training was tough. The first month, I trained 7 days a week, implementing the athlete’s method of training. It was the month of building muscles particularly on leg muscles. But the other major muscles are not neglected. Resistance and free weight trainings are done. However, the core muscles is one major component that I have been paying attention on, as it will help me with my posture especially during the second half of the race when fatigue starts to kick in.

The second month, I started with my long runs once per week. 10KM, 21KM and 30KM. I felt good running. Although running, weight training is still being carried out. I started training with plyometrics too. And now the final month, everything comes full circle. The final touch up is being done here. My hits and misses is being analysed and hopefully being rectify while I can, particularly on my tight hamstring muscles.

As for diet, I have been eating extra healthy for the past 3 months. Lots of greens and fish. Necessary supplements like energy drink, protein, multi-oil formula and joint supplements are taken. I also did shave my head almost bald. I heard being this way will help me run better. Therefore, a small sacrifice here. But the main threat here is, I questioned myself on how did I do it the last time at KL International Marathon 2007, surviving 42.195KM? This was my one and only mental barrier that I needed to overcome since the second month of training. And as each day passes, I kept remembering on who and what I though of during my runs. With this, I boosted my own morale and also motivated myself.

Strategy for the race, I will just stick to a steady pace with a heart rate of around 150 to 155 beats per minute, which is around 60% of my maximum heart rate. With a heart rate monitor, it will really help now. And also that I will pay attention to my breathing and hydration system as I have more knowledge to it now. I have done my plenty of research on the Internet and also on books and magazines over the past months for running related issues. Overall, if everything goes well, I foresee that my time should improve over my time at KL International Marathon 2007.

And now, my mind is strong and hopefully my physical self is too, as I endure myself in 42.195KM of madness!

adidas adizero Tempo...

By Frank

The adidas adizero Tempo, categoried as a performance stability shoe is certainly a very light and yet flexible shoe, suitable for fast running. Weighting at 303 grams, it is suitable for mild pronators. The design of the shoe is pretty similiar to other adizero series, the only thing is that the adidas adizero Tempo might be a bit bulkier. Colour wise, it came nicely designed in majority white with shades of red and silver around the overlays and heel counter. Without paying extra attention to it, some might even take it as the adidas Supernova Cushion 6. It is just so similiar!

adidas adizero Tempo...

Putting on the adidas adizero Tempo brought me to a whole new level of experience in a running. Being a performance shoe or some call it a racer, it's my lightest shoe I have to date. Compared to the adidas Supernova Cushion 6, this shoe is really a step, if not 2 steps above. Although it comes only in normal width, the shoe fits nicely with enough space for my feet to move around. The toebox too offers enough space for my toes to move and breathe. The overlays and vamps, though look nothing compared to the bigger mesh on the adidas Supernova Cushion 6, are actually made of perforated materials which allows superior ventilation within the shoe. And being built on a lighter material, it too offers the noseam technology which eliminates stitching.

The cushioning system just like all current adidas shoes is using the FORMOTION technology with adiPRENE 45, which the latter acts as a dampening system that allows the feet to be cushioned but yet not "bouncing" upon heel strike. The theory behind the "no bounce" is to reduce multiple impacts that might occur during heel strike which may lead to muscle soreness. At the inner heel area of the outsole too, was the presence of the pro-moderator technology which helps with the degree of pronation for the wearer. As for the forefoot, adiPRENE + was used instead for the cushioning and the responsiveness of it towards toe off was just excellent coupled together with the great flexibilty of the shoe.

A view of the outsole...

The most noticeable and only downside of the shoe is probably the very short lace. And to make matters worst, it loosens very easily even when I double tied it. Not sure the reason why, but I notice it’s made of a different material compared to the one on the adidas Supernova Cushion 6.

Specifications
FORMOTION: Provides a smooth, balanced ride from heel strike to toe off, while controlling pronation.
adiPRENE 45: Provides added comfort and cushioning.
adiPRENE +: Excellent forefoot cushioning and provides a responsive toe off.
adiWEAR: Extremely durable outsole in high impact areas.

Overall, the adidas adizero Tempo is a shoe that offers great comfort, support and cushioning. Besides, I just can't find any downside besides the lace issue where it can be solve by just changing it. The adidas adizero Tempo retails at RM399.

New York Marathon 2007...

Extracted from The Sun UK (5 November 2007)

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START spreading the news. Paula Radcliffe is back.

Less than 10 months after giving birth to daughter Isla and two years and 81 days since she last raced over 26.2 miles Radcliffe stormed to victory in the New York Marathon.

Those vagabond shoes saw her cross the Central Park finish line 23 seconds ahead of Ethiopian Gete Wami in 2hr 23min 8sec.

It was revenge for the World Championships in 2001 when Wami pipped Radcliffe to bronze in the 10,000m by eight hundredths of a second, prompting the now infamous on-track spat with husband Gary Lough.

This time there were hugs for Gary, who handed baby Isla into her arms within seconds of the finish.

Radcliffe admitted: “I kept repeating to myself I love you Isla, I love you Isla to keep my rhythm going.”

Paula, 33, was not just a part of this race, she was determined to win from the start and repeat the victory here in 2004 when she made her comeback after the Olympic disaster in Athens after failing to finish.

She was only too aware that if she could do it here, she could do it anywhere — hopefully Beijing next summer, where Radcliffe is Britain’s best hope for athletics gold. Then maybe even London 2012.

Olympic track legend Seb Coe, chairman of the London Games, was among those waiting to congratulate her in Central Park.

The Bedford racer, who set the world-record of 2hr 15min 20sec in London in 2003, returned only last month after a two-year lay-off.

Injuries after giving birth to Isla on January 17 meant she missed the World Championships this summer and the chance to defend her marathon title.

She could manage only second place in the Great North Run in Newcastle, suffering her first half-marathon defeat in eight years as American Kara Goucher romped to victory.

But five weeks later there was no mistaking the gutsy Radcliffe of old. She led from the start on Staten Island, tailed by the tiny Wami.

By Brooklyn Radcliffe and Wami were already 40 seconds ahead of the rest of the field including reigning world champion Catherine Ndereba.

At the halfway mark — the Pulask Bridge which links Brooklyn to Queens — they were 2min 36sec up.

As they ran past the Giants Stadium Radcliffe, with her trademark knee-length socks, shades and titanium necklace, was slowing, the head bobbing more than usual.

As they edged around Central Park Wami overtook her but Radcliffe fought back, sprinting past into Columbus Circle and the gates to Central Park.

Wami — who won the Berlin Marathon 35 days earlier — had nothing else left to give and finished well back in 2hr 23min 32sec.

She admitted: “I tried to pass her but she was too strong and I couldn’t catch her again.

“When I had my child it took me three or four years to get back so I’m impressed by her.”

There was some consolation as her second place meant she picked up a £250,000 cheque for winning the World Marathon Majors series, the culmination of 10 races over 18 months.

Third was Latvian Jelena Prokpcuka, who has twice won the New York event, way behind in 2hr 26min 13sec.

Radcliffe, whose victory earned her £85,000, was well within the 2hr 37min qualifying mark for next summer’s Olympics in Beijing.

She will now have to decide whether to run another marathon in the spring, with London top of the list, or go straight to China on the back of this victory.

It was a family affair for Paula. Parents Peter and Pat were in New York for the race, having flown out to help Gary with “international baby-sitting duties.”

Gary himself clocked 2hr 41min in New York last year.

Among the celebrities taking part was seven times Tour de France winner and cancer survivor Lance Armstrong, who clocked 2hr 46min 43sec.

Terry Fox Run 2007...

Event: Terry Fox Run 2007
Venue: Tapak A, Lake Gardens, Kuala Lumpur

Date: 4 November 2007
Time: 9.00am
Distance: 8.14KM

Shoe: adidas Supernova Cushion 6
By Frank

Before you run through the report, pleace click the link here to know more about the late Terry Fox if you do not know who this great person is.

The Terry Fox Run 2007 has been successfully organised this morning. However, there were some shortcomings compared to the event last year. In terms from the number of runners this year, from what I have seen is that is lesser than last year. Nevertheless, the turnout is still pretty amazing. It is a non-competitive and charity run and there are 2 routes being the short route of 3KM and an advance route of 6.5KM. But from the distance above, I know I have entered 8.14KM. Why? Read on...

The start and finish line...

Me, Andy and William met up at around 8am. An hour to go before the start, we made ourselves comfortable by walking around enjoying the scenery and also helping ourselves to the free bananas. Then at 8.45am, a short warmup session by the Group X Demo Team from Fitness First is gone through. It was well received by all the runners around where everybody danced into together.

Bananas galore...

Warmup session by Fitness First...

The big shots from the Canadian High Commission...

At 9am, the run was started by someone from the Canadian High Commission. The start was pretty hectic though. The road was pretty narrow and it was jam packed with parents and their kids. I can't blame them for this as they are there for fun. However, I do not understand that why are there some teenagers walking and blocking the road everywhere. Can't they just make themselves to the side allowing a small passing lane for runners to run through. Many runners had to resort to running on the grass just to overtake them. Lucky no one fell, at least around me. The marshalls were great as cheerleaders lending support to everyone. However, the problem came as I completed the short route. There was no marker for the advance route and marshalls don't even know where to go. I was really suprised that the marshalls themselves didn't even know. With no one to ask around, I decided that I shall use the same route as I ran last year. There were marshalls around but did nothing but just sat there. Camera-mans from Lensa Malaysia was there with them too and they took plenty of my pictures as I ran alone. Nearing 10 minutes down the route, I saw the first runner coming from the opposite side. I felt something wrong here. Shortly later, more and more people came until I realised that I was actually running the other way around. *smacks head* I turned back and ran with the crowd until I saw the marker for the advance route. Took it and I was greeted by a steep uphill climb. I went for it, taking it as part of my training. The "doing nothing" marshalls I mentioned earlier now came "alive" and started cheering. Duh... Now that is why my distance is 8.14KM, as read by my footpod.

The crowd around the Milo van...

I crossed the finish line at 00:45:41. Perform my warm down and stretching while waiting for Andy and William. Andy arrived shortly but William was seriously off pace. Must be enjoying the scenery. Helped ourselves to the food but what was left was only bread. The muffins and bananas were all snatched up. And the queue for Milo was so long that we didn't even bother to look at it. Spotted Andrew later and we snapped a few photos before we left the place. Overall, it was a good run although it could have been so much better. But anyway, it's all for a good cause and I'm glad that we all are part of it.

Runnerz @ Terry Fox Run 2007...