Friday, December 21, 2007

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.

Tuesday, December 04, 2007

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.

Saturday, November 24, 2007

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!

Saturday, November 17, 2007

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.

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.

Monday, November 05, 2007

New York Marathon 2007...

Extracted from The Sun UK (5 November 2007)

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.

Sunday, November 04, 2007

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...

Tuesday, October 30, 2007

Pacesetters 30KM Practice Run...

Extracted from the email I received:

Fellow runners,

Pacesetters 30km Practice Run

Objective : For those taking part in the Singapore marathon.

Nominal Charge : RM5.00 per runner, open to members and non-members same charge.

Date : 11th November 2008
Time : 5.30am
Place : Bukit Aman Car Park

Route : Car Park to Hartamas (Petronas Station), turn back to Goverment offices Jalan Duta, turn around and back to Petronas Station Hartamas, and then the same way back to car park.

Water Station : One at bus stop, near government offices Jalan Duta, and one at Petronas Station.

Sponsor : PowerBar for Endurance drinks at the water stations. Water by PACM (free flow water at the stations and one 500ml bottle of mineral water at the end).

Note : No prior registration is required. Just show up and pay the person in charge and you will be given an identification to signify you are a participant. Those without the identification will not be provided with any drinks.

.. on behalf of Pacesetters Athletics Club Malaysia President
Chou Chueng Wee
PACM# 3827

Sunday, October 14, 2007

Phedippidations Worldwide Half Marathon 2007 Report...

Event: Phedippidations Wordwide Half Marathon 2007
Venue: Bukit Aman carpark, Kuala Lumpur
Date: 14 October 2007
Time: 6.00am
Distance: 19.6KM
Shoe: adidas Supernova Cushion 6
By Frank

The weather was nice at 6am after a heavy downpour yesterday. Cool and refreshing is how I describe it. Started the run with Andy at 6.05am starting from the Bukit Aman carpark heading towards to the Petronas station at Sri Hartamas. There weren't anyone else although there are many runners at the carpark. Probably they are still waiting for their friends. Anyway, we took it light and easy, more like a jog. No problems at all except for Andy running out of breath. We walk together whenever he is tired as I promised not to leave him or any of my members behind. Besides, this isn't any competition.

Frank with his customised bib before the run...

As we reach the government office area, other runners started to overtake us, including PM1 and Carboman. This was a new experience for Andy as this area is covered with mixtures of up and down hills, although just a mild one. His heart rate sky rocketed high here assuming his readings are correct. I reach the station at the time of 01:06:11. Rested for a while there before continuing our journey back. The journey back is slightly slower. Around 2KM before reaching the finish line, we were greeted by Kelvin, a member from Pacemakers. Funny and noisy guy. Haha... As both me and Andy are walking, he told us to continue running which I did later and eventually overtook him as I sprinted at the last 1KM. I clocked 01:10:34.

Andy conquering the hill...

My total time was 02:16:45 with a distance covered of 19.6KM. I know we are 1.4KM short of achieving the half marathon distance, but I just didn't want to push Andy too much. He is still considered "new" to me and am still in the learning progress. Besides, I'm actually quite worry about his heart rate. Therefore, whether is this a "cheat" run or anything else, I don't really care that much as this is more like a training for us for the upcoming Standard Chartered Singapore Marathon 2007.

Overall results:
02:16:45 - #1091 Frank
02:21:23 - #1093 Andy

Wednesday, October 10, 2007

Phedippidations Worldwide Half Marathon...

The World Wide Web, and the Internet have drawn people all over the world together, and dissolved barriers to communication and isolation. Runners, are by nature, social creatures who seek to share their experiences on the road, compete with each other, and establish friendships that transcend their individual beliefs, cultures and localities.

The sole purpose of the Phedippidations World Wide Half Marathon is to remove the barriers to camaraderie, with the intention that like minded athletes who harbor this passion for running, could share a single experience of competing in a world wide event.

The Phedippidations World Wide Half Marathon is a free, non-commercial event where everyone is invited to register, train and run with us in the spirit of friendship.

This unprecedented event is for runners of all abilities. New runners who are just starting out are invited to sign up, train and run a five kilometer event called "Kick the Couch 5k" with new runners all over the world who may never have thought it possible to rise off the couch and experience an active way of life.

Through this website you will be able to register for the event (Half Marathon or Five Kilometer races), choose and follow an online training schedule (through and run your choice of an official road race, or your own personally organized event on or about the weekend of October 13th and 14th.

As you participate, you will feel that you are part of a community of friends all over the globe, who will support you, encourage you, and are sharing this experience with you as you run your event locally.

Join us in this exciting and real global event. We look forward for you to share your piece of the world.

The Phedippidations World Wide Half Marathon (13.1 miles / 21.1 Kilometers) and Kick the Couch 5k Race ( 3.1 miles).

And in conjuction with this event, Runnerz will be holding it's 2nd running workshop at Bukit Aman carpark this Sunday, 14 October 2007 at 6.00am. Distance is is of course, 21KM. See you guys there!

Sunday, October 07, 2007

Training For Singapore 2007...

By Frank

With 55 days to go till the Standard Chartered Singapore Marathon 2007, the excitement is really heating up. Intense training has begun since a month ago and here's a little look at it.

An "Athletic" training is used here, meaning I trained 7 days a week. All 7 major muscle groups are all trained. However they are divided into 2 groups being chest and back in one (Group A), while the arms and shoulders (Group B) in another. Legs and abdominals are included in both groups though. I will work each group in an alternate day format. Say if I work Group A on Monday, Group B will be on Tuesday before resuming to Group A on Wednesday. The hypertrophy principles are applied to my training now hoping to build power first, before applying the endurance principles in a month later. And each workout is taken at 3 sets with 12 repetitions in it, except for the back muscles with 2 sets with 12 repetitions. This is because that there are various back muscles to train for being the upper, middle and lower back.

5 minutes is spend on warming up to get the body temperature up and joints lubricated. And another 10 minutes is spend on warm down and stretching. And not forgetting that after the weight training, a run on the treadmill for 1km to 2km is done to get the heart pumping. Gradient is set between 3.0% to 6.0% to build leg strength. A run on the road though is done either on Saturday or Sunday for 5KM to 7KM, however at the cost of weight training. And to add some finishing touch to it, Plyometrics training is added twice a week for now. And with this sums up the whole week's training.

As the "Athletic" training is used here, I have to really pay attention to my nutrition and diet so that my body is able to adapt to the training and also to recover in time. Food rich in carbohydrate is observed here as I need it for energy. Rice, bread and cereals are mostly taken each day. As for post workout, energy/protein shake added with Anlene milk powder is taken within 30 minutes. And to add upon it, a tuna or egg sandwich is taken after 30 minutes to give the body some natural nutrition. As for daily meals, I include lots of greens especially those rich in iron like spinach. Fish especially is the chosen meat compared to chicken. Besides that, I take supplements too to aid in building a better overall system. Glucosamine to aid in my joints maintenance and Multi-oil Formula (Omega 3, 6 and 9) to aid in developing a better heart and also to avoid inflammation.

With all these being care for, there is only option to look forward to at the Standard Chartered Singapore Marathon 2007, SUCCESS!

Thursday, September 20, 2007

Marathon Of Hope...

Hear my plea! Please join the Terry Fox Run 2007! Run in the name for cancer research. Let us continue the Marathon of Hope where Terry Fox left his legacy in. Here's a little something on the run.

Venue: Tasik Perdana (Lake Gardens)
Date : 04 Novemeber 2007 (Sunday)

The Terry Fox Run has been held in Malaysia for over 15 years. The Runs since 2001 have raised more than RM750,000/-, with 2006’s contribution being RM281,000.

The Terry Fox Run is a non-competitive event for the whole family, with a large number of participants under the age of 10 and over the age of 50. Two routes are being planned, one for fun-runners and another for experienced runners. Cyclists and roller-bladers are welcome.

Every year, money raised from the Terry Fox Run in Malaysia is donated to a cancer research organization in Malaysia. This year, money raised in the Terry Fox Run 2007 will be donated to Cancer Research Initiatives Foundation, a non-profit cancer research organization.

Just pre-register yourself in the website so that the organiser are able to estimate the number of t-shirts needed to be printed. The run is free for all, although you are encouraged to spend a little cash to purchase the t-shirt (price yet to be announced). Hope to see all of you there!

Friday, September 14, 2007

adidas Supernova Cushion 6...

By Frank
The adidas Supernova Cushion 6 is my first ever running shoe ever since I started my career in running. It was my trainer and also racing shoe. The adidas Supernova series has received awards after awards from Runner's World for being a durable and yet cost-effective running shoe suitable for intermediates to serious runners.

adidas Supernova Cushion 6...

The adidas Supernova Cushion 6 is categorised under the cushioning category suitable for those with high arch and also supinators, and it falls under the training and competition range. At 337 grams, it felt light compared to others that falls in the same category mainly thanks to the new softer and highly breathable upper mesh with fewer overlays thus enhancing air flow. Despite having plenty of mesh all around the shoe, no stitching was done. The noseam technology by adidas allows various parts of the shoe to be welded together thus eliminating any sort of irritation caused by stitching. Another thing included which I really like it is the Ortholite sockliner which helps prevent moisture buildup and therefore, odour and bacteria are kept at bay.

During the earlier days, adidas shoes were pretty narrow in fit. However, that seems to have been improved here in the adidas Supernova Cushion 6. Although still offering a normal width, adidas has made the shoe slightly wider especially at the toebox section. And with a great new fitting, the shoe has also improved on it's flexibility.

The highlight of this shoe is probably the FORMOTION technology on the heel area of the outsole that worked together with adiPRENE. With FORMOTION, the heel area is totally decoupled to further enhance cushioning and stability. To me, it really felt good as it managed to adapt to the ground surface with every heel strike I made.

Downside of the shoes will probably be that it could have been lighter. Don't be mistaken though, the shoe's already light. Also another thing to consider about is to include the option to choose the shoe's width. Shoe's width which are just as important as length tend to be omitted by major shoe maker. I hope adidas can include this in their future models. In my maiden 42KM marathon, the Supernova Cushion 6 gave me no problems at all. However, during my 21KM Penang Bridge Marathon 2007, somehow my plantar started to hurt just after running 5KM. No idea on the cause of it, but as time moves on, the shoe gave me no problems at all.

Upper: Seamless air mesh, welded and synthetic overlays, geoFiT ankle collar, perforated EVA padded tongue, reflective highlights.
Midsole: FORMOTION and adiPRENE heel, adiPRENE + forefoot.
Outersole: adiWEAR heel, blown rubber forefoot.
Innersole: Ortholite sockliner.

Overall, the adidas Supernova Cushion 6 is a very good shoe and I'm proud to have it as my first. Even after 9 months of training and competition, the shoe is still pretty much still "alive" although it's life span is coming to an end soon. The shoe is now out of season already although they can still be purchased at a few places at a retail price if RM369.

Sunday, September 09, 2007

Mizuno Wave Run 2007...

Event: Mizuno Wave Run 2007
Venue: Padang Merbuk, Kuala Lumpur
Date: 9 September 2007
Time: 7.30am
Distance: 10KM
Shoe: adidas Supernova Cushion 6
By Frank

The Mizuno Wave Run 2007 organised by Pacesetters Athletic Club Malaysia with title sponsors Mizuno was successfully held with minimal glitches. Representing Runnerz was R1 Frank, R2 Andy and new recruit R7 Robert. R4 Ija who registered but couldn't take part due to health issues was there too to support. We need more people like her! The run which took runners into greens of Bukit Tungku was certainly a run for all ages. It was easy on our lungs as oxygen from the greens was all over the route. The only tough part was the double uphill!

The reporting station was improved over the New Balance Pacesetters 15KM run as there were more this time and the person in-charge is no longer hiding behind the trees. Hehe... And the usual Pacesetters way, runners were seperated into segments at the starting line based on the estimated finishing time. We took the second segment which was above 45 minutes. This was an effective way to prevent slower runners blocking the faster runners.

The run started at 7.30am. The first 500M was flat but soon later came the first hill climb. It wasn't a very steep uphill and most runners are still fresh. As runners entered Bukit Tungku, we were greeted by the morning fresh air which went so well with our lungs. Reaching the 4KM mark, a lady runner fell a few steps away from me. I could hear the sliding sound as she fell. I stop and wanted to help her but friendly runners around too help her up. I continued my run after seeing her back on her legs running. Salute to her for continuing the run despite bleeding from the knees. Next came the refreshment station. Took my PowerBar Gel here and took 3 cups of water. There was a slight hiccup at the refreshement station though. Cups were there but wasn't fill up with water. And there wasn't enough people to hand it out to the runners. This slowed me down as I waited for water. Next got ready for the steep uphill climb. A left turn after the refreshment station will test the strength and mentality of each runners. The way up is long and steep! To make things worst, after descending from it, came yet another uphill. I never stop running and just carried on although a little off pace.

As we exited Bukit Tungku, we made our way to National Monument area. There were less trees here but the air quality was still pretty acceptable. And as we entered Persiaran Sultan Salahuddin, we were greeted by the third and last uphill climb. It was a short one but most of the runners were already tired. I was still OK, so I went for it. And as I reached the National Monument entrance, I knew the end was near. I up my pace and began to empty my tank. And when I saw the last 500M marker, this was where my final boost came in. As I reached the finish line, I was shocked to see a long queue. The organisers were a little slow taking the runners number down. And while I was not paying attention, an uncle jump queue. He took 1 place of me! I was suppose to be 381, but ended up 382. :( But I didn't sound him as the run wasn't about me outrunning others. So at the end, I clock 00:59:30. Luckily I didn't go beyond 60 minutes if not I will have bang my head on the wall.

Robert proud of his achievement...

Frank with his "pancit" look...

Andy posing with his prize...

Runnerz with their medals...

The finisher's medal...

Overall results:
00:55:00 - #A724 - Robert (296th) (estimated time cause no stopwatch)
00:59:30 - #A057 - Frank (382nd)
01:13:00 - #A058 - Andy (888th) (estimated time cause forgot to stop stopwatch)

Sunday, September 02, 2007

Basic Principles To Train For A Marathon...

Principles to train for a marathon (extracted and modified from Runner's World).

1. Run just enough
Staying healthy is the most important training advice and the most often ignored. It does you no good to train hard, and then get sick or injured. So remember to train smart and not hard.

2. Build your training slowly
Increase weekly mileage by just 10% per week. Extend long runs by just 1KM at a time up to 16KM, then by 3KM at a time if you want. Take recovery weeks as well as recovery days.

3. Recover
Train smart 3 or 4 alternate days a week, allowing the days in between for you to recover.

4. Do your long runs
The newer you are to marathon, and the slower the more important your long runs. You simply have to get accustomed to being on your feet for 3 or more hours. There are no magic length. Experts recommend stopping at 2.5 to 3 hours, however going farther includes walk breaks.

5. Practice marathon pace
A recommended key is the addition of "Progressive Marathon-Pace" (MP) long runs into your program. Do a 3KM warm-up, then 10KM at MP +40 seconds, 6 more at MP +20 seconds and a final MP.

6. Extend your tempo-run distance
Gradually extend your tempo runs, slowing by a few seconds per mile from your 6KM pace. The longer the tempo run workout you can substain, the greater the dividens down the road.

7. Eat your carbs
To stay healthy and recover well, you need to fuel your body efficiently. First, consume some carbs (sports drink, gel, etc...) during long hard workouts. Second eat/drink a good amount of carbs as quickly as possible after workouts. This will replenish the glycogen in your depleted muscles. Add a little protein for muscle repair.

8. Pay atttention to iron
Running increase iron loss through sweating and pounding. Consume iron-rich foods with Vitamin C, which helps body's iron absorption.

9. Sidestep injuries
Rest for several days a week at the first hint of a problem. Include core training during that as it helps runners maintain good running form and pace late in a race.

10. Taper for 2 to 3 weeks
Most runners hate to taper. Research shows a particulate gain in Type IIa muscle fiber strength, the so called fast aerobic muscles that can adapt to improve performance after a 3 weeks taper.

Welcome to Runnerz...

Welcome to my site Runnerz Circle, also known as Runnerz in short. In here, I disagree that running is a sports but instead I call it a Passion. The passion to keep running, to keep pushing and not to stop till we reach our destination. And always remember that the only element that can stop us from doing that, is ourselves. My aim's is to promote running. And I have the following values to guide me through achieving my goals.

"Running for a better tomorrow."

"To be a successful runner and also to promote running to each and every individuals."

"Via a network of friends and families, to train myself and individuals in becoming successful runners through research, developement and knowledge sharing."