What's Next...

By Frank

KL International Marathon 2008 has gone down into my history books. And people are asking me when is my next? Oh well, I have just recently signed up for my second full marathon of the year which is the adidas Sundown Marathon 2008 scheduled to be held on 31 May 2008 at Singapore. And yes, it's a night race. A whole new experience indeed. The race being just 8 weeks away from now, and most of my Sundays being pre-occupied with other shorter distance races, I guess there wouldn't be much isolated training but instead to attack, attack and attack! With the race route being told to be mostly flat, I have been pressurised by some to outrun my KLIM08 time! *sweat* I hope to do so too. But anyhow, here's the other races I will be participating in as I await the arrival of 31 May 2008.

13 April 2008 - BHP Orange Run. Although there's no registration fee for this run, I aim to do well this time after a bitter experience last year. The route will be tough and hilly and I'm sure it will prove beneficial for upcoming races. And not forgetting the absolutely incredible goodie bag I received last year. Hoping it will be as equally as good this time.

27 April 2008 - Bidor Half Marathon. A first time for me and I have heard praises for this race everytime it was held. Not sure about the race route though but as Bidor is a small town, I will expect minimum traffic obstruction.

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10 May 2008 - Larian Bersama Bomba. I missed this event last year although I registered for it due to a boil I suffered. The route will be through Bukit Tungku and then to Jalan Duta, a route which I have not run for quite some time already. Not too much hill but the traffic at Jalan Duta might irritate some runners. A good run a week before hitting the 15KM.

18 May 2008 - New Balance Pacesetters 15KM. A high profile race running through the ever famous double hills. It's a tough race route but runners will be rewarded with a beautifully crafted medal (leaf shape in year 2007) and also a personalised certificate with their finishing picture.

25 May 2008 - RMAF Half Marathon. Another first time for me. Running on the aircraft runway will certainly be cool! Not too sure about the race route but I heard it's a bit hilly. I will need to tackle this race carefully as it's just a week before the big Sundown. Probaly will treat it as my last long run before the mighty 42KM!

31 May 2008 - adidas Sundown Marathon. A new race route. A new race time. A new challenge. And it's in Singapore. My second full marathon of 2008. It all comes down to this!

KL International Marathon 2008...

Event: KL International Marathon 2008
Venue: Dataran Merdeka, Kuala Lumpur
Date: 30 March 2008
Time: 4.30am
Distance: 42.195KM
Shoe: adidas adizero Tempo
By Frank

It was a fine day. In fact, it was just too good. The day I have been waiting for has finally arrived. KL International Marathon 2008, my third marathon. It all comes down to this after all my training.

Woke up at 12am feeling refreshed and energised. After preparing myself, I left for the "battlefield". Arrived at Bukit Aman carpark at 3.15am and waited for Choi. He arrived shortly and we were joined by Jason as we made our way to Dataran Merdeka. It was an approximately 1KM walk there, so it's a good way to warm up. Upon reaching, I met up with Haza, Rashid and Yip. Went to the washroom and cleared everything before I reported in. Met up with the rest of the Pacemakers like Jamie, Kenny, Kit, Dinesh, Shine and Ping Loong, and we chatted and wished each other just before the start of the run. At 4.30am sharp, we were flag off. We all gave each other a thumbs up and it's the start of a long adventure.

I started very well, in fact too well. I found Jamie and Choi and decided to pace with them. It was then at the 2KM mark that I decided to go ahead of them. Reason is because I know that I will lose them eventually if they are ahead of me. Therefore, knowing they are just behind me, I managed to maintain an average pace of 5:45/KM. Talk about pressure. I also overtook Ping Loong shortly. I arrived at the 10KM mark at 01:03:32, still feeling fresh. Stepped on the mat, *beep* goes my ChampionChip and it's 1 down, 3 to go. It was at the 15KM mark that Jamie and Choi went in front of me. My pace has dropped to an average 6:00/KM. I still managed to pace with them but they eventually went further and further away from me. It was around the 17.5KM mark, that I lost both of them. Sigh...I'm all alone. I reached the halfway point 02:10:21, a very good achievement for me. Out of a dark corner, Shine suddenly overtook me and just disappeared!

From here on, although my energy level is still good, I can feel my legs weakening. My pace has dropped to an average of 6:40/KM. But I didn't want to stop and rest just yet as I told myself not too until I breach 33KM which is the longest running distance I've done which is at the Standard Chartered Singapore Marathon 2007. At around the 25KM mark, there was this ClimaCool zone prepared by adidas. Last year, there wasn't a single drop of water. But this time, it was showering so darn heavily! I didn't want to get wet, so I just ran pass it from the side washing my hands in the process. Arrived back at Dataran Merdeka for the U-turn. Further ahead, both my ankle joints was really hurting but upon checking my time, I have completed 28KM in around 02:58:00. Although just a slight improvement over my circuit run, I was still motivated. Pain aside, I kept going and was greeted by the PowerBar booth at the 30KM mark. *Beep* goes the third mat as I clocked 03:19:26 and continued on with my journey. My pace dropped drastically to an average of 7:50/KM. I eventually reached the 33KM mark. I told myself that I must go till 34KM before I take my first stop as my ankle was really hurting like no tomorrow. And as I arrived at the 34KM mark, I told myself, "Why not another kilometer?" I kept asking myself this as I completed another kilometer and it was when I reach the last 4KM, I told myself to go all out till the end. Chest was feeling a bit tight here and although I do not want to do a Ryan Shay, that didn't slow my progress. It was really tricky towards the end as it was hilly. But it didn't stop me from increasing my pace back to 6:30/KM. And it was at the last 1KM that I started to empty my tank. I finally saw it, the finish line. Kenny who was making his way back to his car saw me and cheered for me. It was so precious and that push me all the way. Near to the finish line, the Pacemakers were there to cheer all runners on. Ronnie, Lai, Jaime, Choi, Pueh Tian were all there. I compose myself emotionally and as usual look up the sky for one final push as I stepped on the final mat and *beep* goes my ChampionChip, crossing the finish line at 04:46:22, 25 minutes 38 seconds shaved off my previous personal best set at Singapore last year. I screamed to myself at the finish line punching my fist before settling down to collect my finisher's medal.

Towards the finish line...

A tired but yet proud runner...

I made my way back to meet up with the Pacemakers and was congratulated by them for a job well done. I was really touched, proud and happy. Not only did I shaved time off my previous personal record, but I actually ran a sub 5 hours marathon. To make things event sweeter, it was from the start till the finish line, a whooping 42.195KM! A major achievement for me. It was a perfect start to a full marathon adventure for 2008.

A few things though. On the positive side, water and sponging stations were oragnised very well this time. Traffic control was also a step up from last year. However, I was disappointed that there weren't any cheerleaders or bands throughout the entire course of the race except for 2 places where some employees from adidas was screaming off their lungs. Looks and sound like hooligans! And the finisher's t-shirt. OMG! I do not know how to describe the awfulness of it. But anyway, it's all over. See everyone at KL International Marathon 2009! .

The finisher's medal...

The finisher's t-shirt. No comments...

Official results of Runnerz Circle and friends:

A – Men Open 42.195KM Full Marathon (ChampionChip timing)
04:46:22 - A0003 : Frank (Category Pos. 134, Overall Pos. 379)
05:46:23 - A0045 : Rashid (Category Pos. 206, Overall Pos. 636)

F – Men Open 21.1KM Half Marathon (ChampionChip timing)
02:49:18 - F5110 : Terence Ng (Category Pos. 397, Overall Pos. 953)
02:57:38 - F5003 : Andy Chee (Category Pos. 449, Overall Pos. 1061)
02:24:29 - F5617 : Eugene Teoh (Category Pos. 236, Overall Pos. 576)

M – Men Open 10KM (Individual timing)
01:15:00 - M0488 : Andrew Chiam
01:21:00 - M0002 : William Lee
01:30:00 - M0212 : Andrew Chang

N- Women Open 10KM (Individual timing)
01:18:00 - N2106 : Ija (Category Pos. 271)

Approach To KL International Marathon 2008...

By Frank

Got my race kit this morning. As usual, it's full of hiccups. Actually, it's even worst than last year. There's no paper bag for us to store our race kit. Everything came loosely. First I got my bib, then programme schedule, then vouchers then finally the ChampionChip. Why can't they get everything ready the day before? It's an international event but the standard is just so below par. Sigh... Anyway, I met Krishnan from adidas Malaysia there. I spent a short quality time with him studying some of the 2008 upcoming running shoes. The shoes are now so colourful and striking!

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A view of the race kit collection centre. Not so "international" feel...

The simple yet hectic full and half marathon race kit collection area...

adidas 2008 running shoes. Wicked...

adidas 2008 running attire. Nice...

My race kit...

So, how did I prepare myself for this third marathon attempt of mine. After a miserable run at the Great Eastern Pacesetters 30KM 2008, I double the intensity of my training hoping to improve myself in time for the KL International Marathon. I’ve joined Der Pacemakers lead by Ronnie in his gruesome training beginning at the end of January. The usual people that attended the training from Tuesday till Thursday are the regular Geraldine, Lai, Kit and Kenny although sometimes we are joined by others.

Normal training is held at Lake Gardens. On Tuesday and Thursday. It’s a normal run around the lake. At 2.8KM per loop, we usually do at about 3 to 4 loops. It was challenging as it’s a mixture of flats, up and down hills which will be beneficial for upcoming events. On Wednesday, it was speed works. It was usually done at the 270M distance with a gradient estimating at 4% value. However, there were times when we changed to a shorter 200M flat distance or a more challenging 6% gradient. Training with these people is really tough but as time passes, I am now a better runner thanks to their guidance and motivation.

During the weekends especially on Saturday’s, I’ll do my long runs, also known as LSD (Long Slow Distance). It’s about the distance of 20KM or even 30KM on my feel good days. The usual runners are with Geraldine, Jamie, Loke and Choi although Andy and David do sometimes join in too but for a shorter distance. Not to mention the 2 circuit runs organized by AmBank. I regarded it more like my LSD training rather than a race.

I believe a runner has to train overall rather than just sticking on running, although running is still the main thing. Therefore, I still do resistance and weight training though on Sundays. Besides that, core and rehab exercises are also on my regular training schedule.

There was a setback though on the first week of March. Out of the blue, I suddenly felt a discomfort on the left side of my chest. Yes, it’s my heart! Took a couple of days off training after running the third circuit run with it. Lucky enough, the pain went away in 4 days time although. I did not visit the doctor though.

And as off 12 days ago, I have started my tapering phase. With the big day just 3 days away, I guess I can say that I’m both physically and mentally prepared to battle myself, my heart and the route. My target this time will be to shave time off my personal record set at Singapore last year, and to dip below 5 hours will be a bonus. Although it’s tough as the course is more demanding, I believe it can be done. Therefore, it’s time for a “revisit” to KL International Marathon, this time the year 2008 edition.

Tapering...

Extracted and modified from Marathon Training.

Many runners fail to realize that one of the most important aspects of marathon training is the taper phase. Tapering refers to the practice of reducing or tapering off exercises, days or weeks before a competition, stating longer endurance events requires longer tapering phases. Typically, tapering for relatively short endurance events takes as little as a week or less, but tapering for an event like the marathon takes at least two or three weeks. Medical studies shows that the final three weeks of any marathon-training program are the most critical stage of training; a review of fifty studies on tapering indicates that optimal levels of muscle glycogen, enzymes, antioxidants, and hormones, which are significantly depleted by intense endurance training, are achieved during a taper. Here are a few basic steps to taper.

- Reduce the distance and intensity of your training runs during the tapering phase prior to the marathon, eliminating long and hard efforts.

- Listen to your body. Remember, there are no workouts the week prior to the marathon that will enhance your preparedness for the race. An important rule of thumb is "Less is Best", particularly if you are feeling either physically or mentally tired and/or your leg muscles are fatigued/achy.

- Keep stretching as much as possible during the couple of weeks prior to the marathon.

KLIM 2008 Circuit Running 3...

Event: KLIM 2008 Circuit Running 3
Venue: Lake Gardens, Kuala Lumpur
Date: 9 March 2008
Time: 7.15am
Distance: 2.8KM per loop (to complete as many loops in 03:30:00)
Shoe: adidas Supernova Cushion 6
By Frank

I took a big risk by turning up for this event this morning. My left chest was actually hurting yesterday. Yes, it's the heart. It felt that something is nailing it and it's going to burst anytime. I never felt this pain before and being a runner, I am confident that my heart is healthy. I was in fact hesistating to actually run this morning. But at the end, I decided to give it a go.

I took a slow and steady pace as I didn't know what's happening inside my heart. I didn't have my heart rate monitor with me as I have sold it off and currently waiting for the new model I ordered to arrive. Besides, I didn't regard this as race. In fact, it's more like a training. Turnout was pretty good and at 7.15am, we were let off. My shoes were very comfortable but at certain places which was wet, it was really slippery especially the downhill section near Carcosa.

I completed my first loop at around 17 minutes, just slightly off pace. It was a comfortable pace and I told myself to go with it. Things started to change only at loop 6 when I took the GU Energy Gel. It boosted me physically and I up my pace a little. I was lucky at this point that my heart is still all right as I have not stop yet. But, a new problem arised. The weather! As it rained yesterday evening, there were minimal clouds. The sun shone straight through. I felt that I was being barbequed! Everytime I passed the refreshment station, I wet myself with a cup of water.

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Suffering from a diffrent angle...

Then at loop 8, I suddenly felt the pain again. Slowed down to a fast walk pace to ease the pain and lucky enough, it went away. Didn't want to push my luck too much, I slowed my pace down. As I completed loop 10, I checked my time with the time keeper. I heard he said 03:14:00, which was 16 minutes more to the end. I might not have enough time to complete another loop with that remaining time so I decided to call it a day, successfully completing 10 loops equivelant to 28KM in 03:00:15. Yes, I know. It's not a typing error. 03:00:15 is in fact the actual time. Sigh... I could have completed another loop but it was already too late as I only found out 5 minutes later and has already downed 250ML of water and 2 cups of Milo. Nevertheless, I was very happy with my results as if this was a race, I would have achieve a Personal Record already. In fact, I was very suprised I can actually achieve this time with my pace. I guess my training, persistent and motivation I received has been a key factor.

After a tough run, we still manage to smile...

Call me stupid or daring to actually participate in this event despite my condition. To those reading this, please do not follow my footsteps. My advice is, "Listen" to your body well.

Day 30: adidas adistar Cushion 6 Review...

By Frank

30 days is here and as promised, here’s my full blown review of the adidas adistar Cushion 6 (adistarC6). Just a bit of recap here. The adistarC6 is categorized as a Serious Competition and Training shoe which was launched back in February 2007. It is the most technology rich shoe by adidas incorporating some of the well known adidas system such as adiPRENE and FORMOTION. And it comes in a design simple enough for people to like it. Just plain white with some dash of yellow and silverish grey.

The adidas adistar Cushion 6...

The adistarC6 is a cushioning shoe hence it is made for those who supinate (under pronate). Me being a mild pronator should in fact be wearing the motion control version. However, I managed to “transform” the shoe slightly to being a motion control shoe by changing the insoles as the factory version offered almost no support at all, something that didn’t suit me at all.

Positive
The adistarC6 is very comfortable. The noseam technology made my feet felt like I’m slipping into a socks rather than a shoe. It was smooth sailing for my feet in it as I felt no irritation caused by stitching. And to make things better, the ventilation is excellent. The shoe’s vamp is built like a string of nets and as I ran, I can feel breeze coming through it hence cooling both my feet. This will be great for runners with sweaty feet.

Front view of the shoe...

Here’s a look on the cushioning system. As with all other adidas shoes, the cushioning system used is the adiPRENE for the heel area and the adiPRENE + for the forefoot area. The theory used here is simple. The cushioning system is to absorb every impact runners experience when the feet hit the ground. And instead of bouncing, the adiPRENE enables the feet to stay on ground thus eliminating multiple impacts. However, the main highlight for this shoe is probably the FORMOTION technology used. As compared to other adidas shoes, the adistarC6 offers 2 FORMOTION plates to act as a suspension that moves around to adapt to the ground upon impact. Both the adiPRENE and FORMOTION worked hand in hand to provide the best cushioning system I felt since I started running a year ago.

The FORMOTION logo on the shoe's tongue...

During the past, adidas shoes were pretty narrow in fit. However today, adidas seems to have realized this problem. The width of their shoes has been improved, and the adistarC6 is one of them. There were sufficient space for my toes to move around and my forefoot felt no pain at all. This is a very important aspect as with every pounding the feet takes, it actually grows larger.

Key notes:
Excellent cushioning.
Excellent comfort and ventilation.
Laces are of sufficient length and are non-slip.
Shoe’s width has been improved.

Negative
Being a cushioning shoe and with lots of technology built into it, it is sure heavy. The weight is felt straight away upon slipping both feet into it. It felt very draggy especially when I reach the point of exhaustion. The heel cushioning is very thick too so it felt like that I’m floating a bit on air as I can hardly feel the ground. I personally feel that there isn’t a need for a second FORMOTION plate. It only served to make the shoe heavier. I have an adidas Supernova Cushion 6 and I felt that even on single FORMOTION plate, the cushioning system is already superior.

The thick sole at the heel area...

As with most other adidas shoes, the adiPRENE + used at the forefoot area is for impact absorption and also to provide a more dynamic toe-off. However, as I felt the shoe to be a bit stiff, as in not flexible enough, I couldn’t take advantage of it. With the heavy weight of the shoe and couple with this problem, I felt that I’m being slowed down with every step I make.

And here’s an issue with the shoe’s tongue. It kept moving to the side as I ran. And after 30 days of usage, I still find no solutions to it even though I have tried various lacing methods. It kept moving to the side and after running for a while, I felt really irritated by it. I tried tying the shoe lace tighter and although it did helped a bit, I couldn’t withstand the tightness caused. I didn’t encounter this problem with my other adidas shoes before and am not sure what the reason behind this is.

Key notes:
Weight of shoe is heavy.
Thick heel area.
Not flexible enough.
geoFiT did not “hug” the ankle enough
Shoe’s tongue moving sideways as I run.
Not suitable for runs more than 10KM.

The bottom-line is, I can only say that this shoe is very comfortable to wear suiting only for runs not more than 10KM. I think it should be re-categories as a training shoe instead, unless one has the leg strength to run with it for a longer distance.

Comfort: 8.5/10
Cushioning: 9/10
Design: 8/10
Flexibility: 6/10
Weight: 6.5/10
Overall: 7.6

For more information and pictures, do read some of my day to day feedback I had on the adistarC6 as I train with it for the last 30 days. Day 1, Day 2, Day 8, Day 16, Day 17, Day 23 and Day 28.

And finally before ending this report, I would like thank Krishnan and adidas Malaysia for the opportunity to participate in this shoe seeding program. THANK YOU.

UPM C-DEX Run 2008...

Event: UPM C-DEX Run 2008
Venue: Engineering Faculty, UPM, Selangor
Date: 24 February 2008
Time: 8am
Distance: 5KM
Shoe: Nike Air Max 180+
By Ija

To be frank I've only been training for this run for the past 2 weeks as my eyes were already set on KLIM 10k finishers medal/cert. I consider this race to at least show me where I'm at and keep me motivated for KLIM. I promised myself that it's a race between me and me and a medal would be a bonus. The distance is not daunting but I've never raced in a medium-long distance on 5km flat road before...

It's just another running day. I arrived there around 7:30am, parked at the nearest girls college (around 300m away) before slow jogging to the reporting tent. When I arrived there I realized that I've tercicir my reporting card. I told the girl and she told me that I could run but wont get any medal if I happen to be one of the top 50 finishers. Tough cookie ;). I ran back to my car and found out that I've dropped it when I was embarking out of my car. I ran back cause it's already 7:50 and registered. Woo. Body panas already with all that warm up. I covered 1km dy, man! :lol:

It's 8am and the aerobics was still on. I was like... er.... ok.. when the race supposed to start again? After 15 mins they released the boys. And we were flagged off some 5 mins later. The sun was already up @_@

I started at the back of the pack since I promised myself to pace properly. Most of the runners dont look like they've done long distance before so I know for sure I'll be blocking their way. I zoomed too fast during my previous 2 runs that I got side stitches early. Aiming 7:30min/km for the first 1km (10km practice), I WAS THE LAST PERSON during the first 200m!! wahahahahaha. The feeling of marshal van wanting to run you over is NOT NICE :D. I was so slow, got someone took picture of me :peace:. I upped my pace a bit around 300m and began to tapau people.

I enjoyed the tapauing process ... after 400m, most of the runners started slowing down or walking @_@. I began to pick my race bunny, tapau her, and then pick another race bunny :D. There were some tough ones. After I cut, they potong me back and then slow down and block my way :sweat:. Pacing was nice and good but I felt TOO COMFORTABLE. I increased pacing to 7:00 during the 2nd kilometer after I realize that I already passed the halfway mark and it felts like I was pacing for a 10k race :x I went too slow!

I upped my speed and left the pack. Number of female runners decrease. Distance from one runner to another was kinda far. I just aimed to cut one by one while NOT slowing down. But running on the road (as opposed to the curb) stretches my distance leh. The curb aint level enough and I afraid kena ankle injury again like Subang10k.

During the last 400m, my race bunny was a real fighter. I imagined her being the 50th person to get the medal and began sprinting. SHE SPRINTED TOO!! :sweat: :sweat: We were shoulders-to-shoulders and she tapaued me for a while. At the last few 20m I felt like I could cut her to the narrow ending lane but that will just mean I'll risk ramming into her and I dont think that's even a good sportsmanship. And if she could fight this hard, I think she deserves the medal :)

We got our placing. She 51, me 52. :x :x :x :x. As we queue up to record our details I congratulated her for being a good sport. Both of us laughed when we realized that we were actually fighting for the 51st place :lol:

I kinda regret with the placing cause if I would've been 30seconds faster during the first km I'd gotten myself a nice shiny medal. This is the 2nd time I kena like this, man. During Subang 10k I was the first person being denied a finisher's cert (cut-off time was 1hr:15min, I think they stretched it to 1hr:17min cause the iPod recorded me being 1:17:something) and for this race, I was so close to the medal! I'd kick myself if I kena like this again for KLIM. After the race I didnt feel tired, no lactic acid problem, no train-wreck feeling, no ankle pain, no knee pain. Maybe I was not trying hard enough......

This was my 3rd competitive run after Subang10k & Cardio Run last year. Kudos to organizer - it was a well-organized race albeit the late start.

Placing: 52 of Category B

Goodie bag: 1 x Ajinomoto Nasi Goreng Kampung, 2 x Cloud-9s, 1 x JobStreet handbook, 1 x anagelsic, 1 x Jack&Jill Rollercoaster, 1 x Ovaltine 3-in-1 sachet (so many junk food :lol:)

Day 28: The Star And The Circuit...

Event: KLIM 2008 Circuit Running 2
Venue: Lake Gardens, Kuala Lumpur
Date: 24 February 2008
Time: 7.25am
Distance: 2.8KM per loop (to complete as many loops in 02:15:00)
Shoe: adidas adistar Cushion 6
By Frank

I gave the first circuit a miss as I was not well. But I told myself that I have to get myself running in the second. And even though I have just recovered from a mild flu, I pulled myself together and came for the run this morning.

Armed with my adidas adistar Cushion 6, I arrive at the Lake Gardens pretty early. In fact I was 45 minutes early! Got my running bib and did a bit of warming up. Soon later, runners began to show up. I managed to meet up with Ronnie, Chen, Kelvin and Steven before the run started at 7.25am, 25 minutes late! And just before the run started, all the runners were informed that the route has been changed and the distance has been increased by at least 500M! Well, I expected it as I knew that the original route were sealed off due to some renovation being done as I ran a few days ago. So to no suprise, the new route consists of the uphills and downhills of the Carcosa area!

I started my run at a slower pace as I know I'm not really fit after a few days of illness. But after completing 1KM, my fitness level started to kick in and away I went resuming my normal race pace. At the second loop, I started to pace with Geraldine. She was overtaking me at the downhill sections but I managed to overtake her back at the uphill sections. Haha... It was only at loop 4 when I stepped on an uneven surface without me knowing causing me to lose my momentum. And it was here that Geraldine overtook me and took off like a rocket. Then, it was at the end of the loop 6 when I was exiting the Carcosa area when suddenly my right feet gave way and slip to the side. I was lucky no damage was done but that costs me my speed. I did another loop and completed the circuit run at 01:58:59 covering 18.94KM, equivalent to 7 loops.

So, here's a look on the adidas adistar Cushion 6. The shoe performed pretty well at the first 10KM of the run when I was still fresh. But as I grew tired, the weight of the shoe again gave me problems. I had to drag the shoe along as I ran. However, on the positive side, the shoe gave me superior grip when I was running both uphills and downhills. The only slip up was at the Carcosa exit at the end of loop 6 I mentioned earlier. Not sure what happen but the shoe just slid sideways. But anyway, I guess this shoe for me is only meant for runs not exceeding 10KM. Anything more, I'm going to struggle.

Day 23: The Star Meets The Acti-Fit...

By Frank

Time passes and I'm into the final week of the adidas shoe seeding program. So far, the adidas adistar Cushion 6 has work pretty well for my training. Other than that, I have not use it for any races. But anyway, today I am to compare the factory insoles with my training insoles. Meet the Acti-Fit A+.

When I first met Krishnan on Day 1, I was curious on why did he choose a cushioning shoe for me after showing him my foot scan results. I did ask him and his reply was "It's OK". Hmm... It really caught me by suprise as I'm a mild pronator. I expected him to choose a motion control shoe for me instead but he did not. But still anyhow, I followed his advise as he is the shoe expert.

The factory insole (yellow) meets the Acti-Fit A+ insole (red)...

The factory insole (top) is almost flat while the Acti-Fit A+ provides arch support (bottom)...

So after 23 days, I finally put in my Acti-Fit A+ insoles into the shoe. First feeling was, the shoe fitted better and finally there's a support on my arch. The factory insoles are actually pretty flat and it offers almost no support at all. With my Acti-Fit A+, I ran better especially during hill climbs. The heel area of the insoles is made of Poron, a material to absorb shock thus improving an already great cushioning system by the adiPRENE.

The Acti-Fit A+ fitting nicely in the adidas adistar Cushion 6...

So with the Acti-Fit A+, I've turned the adidas adistar Cushion 6 into a motion control shoe, well almost. I will say this shoe will suit a supinator otherwise known as a under-pronator more due to it's cushioning nature. I'm lucky that I didn't experience any pain with this shoe. But anyway, 7 more days to go to test the shoe.

Carbohydrate Loading...

Extracted and modified from Asia Runner.

Glycogen is a stored form of energy found in both liver and muscles. During intense aerobic exercise like running, it is the primary source of energy used. As exercises is prolonged, glycogen is depleted. Therefore, energy production is limited and athletes will experience fatigue and muscle sore. This phenomenon is commonly referred to as "hitting the wall", amongst marathon runners.

Carbohydrate loading is one way that endurance athletes combat his problem. This packing of muscle glycogen by manipulating the daily intake of carbohydrate, leads to an even greater increase in muscle glycogen than a normal high carbohydrate diet. The original theory was that, if the body's glycogen stores were depleted, it would store more glycogen than normal when carbohydrate intake returned to normal.

The classic loading procedure is a seven day period leading to the competition day. On day one, the athlete will deplete muscle glycogen levels with a long tiring exercise session such as a 20KM run. A low carbohydrate diet (60g-100g/day) is then consumed for the next three days to further depletes glycogen stores. The athlete should continue with moderate training during these days of low carbohydrate intake. For the last three days leading up to competition day, the athlete consumes a high carbohydrate diet (400g-600g/day). It is important that this high level of carbohyrate intake is taken up to the time of the competition, including pre-event meal to ensure maximum results. Adequate protein, vitamins, mineral and plentiful supply of water must be taken too.

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!