4th Pacemakers Anniversary Trial Run 2008...

Event: 4th Pacemakers Anniversary Trial Run 2008
Venue: Metropolitan Park, Kepong, Kuala Lumpur

Date: 19 May 2008
Time: 4.30pm
Distance: 3.3KM (3.35KM by Polar RS800G3 GPS sensor)
Shoe: adidas Supernova Cushion 6
By Frank

With 20 days to go till the 4th Pacemakers Anniversary Run 2008 (PAR4), Ronnie was kind enough to organise a trial run for the runners to get themselves used to the route. I was there at 4pm and it was hot! Ronnie on his motorcycle took Lai FS with him for a spin around the track to measure the distance using the roller wheel courtesy from Lai FS, and it measured 3.38KM on the middle lane. So it's more or less 3.3KM (as indicated on the race info) if we were to run on the inner lane.

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Ronnie (on motor) with Lai FS returning with the roller wheel after measuring the distance...

Not many runners turn up. Just basically Chek, Julie, AP Tan, Chin, Daniel, Lai FS, Stanley and myself. While the volunteers who turned out to help out were Rachel and Wai Lam. And so at 4.30pm sharp after a quick group photo, the runners went for our first round. With still a tight hamstring after yesterday's race, I decided to go on an easy pace just to get myself used to the route. The starting was tough with a mixture of up and down hills before the flat area around the lake. The last 300M or so was a slight uphill climb to the finish line. I clocked 00:16:36 during my first trial. Some of them proceeded to do a second round but I opt to rest and do the third round instead.

Good and ready to go...

Runners off for the first round...

The start of the first round, in video...

The third round being my second, I felt better and decided just to increase my pace by just a little but still at easy pace. I was pacing with Lai FS and Stanley, but Lai FS dropped back after 1KM or so. Therefore, it's all the way to the end with Stanley clocking a time of 00:16:12. I felt I can do better on the actual race day. Just hope my body will be fit after the Sundown Marathon which happens just a week before PAR4.

Off for the third round (my second)...

Finishing my second round with Stanley...

Basically the route is pretty nice to run. The only downside was the lack of trees which might make breathing a bit difficult for some and also the direct heat from the sun. The sunlight and heat might not or will not be a problem during the actual race day as the event is starting at 7.30am in the morning. The trial run ended after slightly more than an hour and we all now await for the actual race day. Thanks Ronnie for organising this trial run and also to the volunteers and runners who turned up today.

New Balance Pacesetters 15KM 2008...

Event: New Balance Pacesetters 15KM 2008
Venue: Padang Merbuk, Kuala Lumpur

Date: 18 May 2008
Time: 7.00am
Distance: 15KM (14.98KM by Polar RS800G3 GPS sensor)
Shoe: adidas Response Control 7
By Frank

It's my second New Balance Pacesetters 15KM run ever since I started running last year. Being a high profile event, I have great expectations and set a target time of 01:20:00, although I'm pressurized to do a 01:15:00 by Ronnie. I did a 01:33:26 last year so if I can achieve my target time, I will be satisfied. However, there was a change of route this year. Instead of doing the famous double hills for 2 times, this year was only once. So how to cover the 15KM? Read on...

I came into this race with two strategies in mind. To attack the hills and to make full use of my plyometrics training! And also, to pace with Lai FS as I know through pacing with him, we will be able to help each other. And so, I arrived at the Bukit Aman carpark at 6.00am, and it was already almost filled up. Luckily I found a sweet parking spot although I prefered to have my usual parking spot next to Choi. Met up with Andy, Choi, Jamie, Loke and Wan. Chatted till 6.30am before we went to Padang Merbuk, the starting area. I met up with even more people there inlcuding Ben, Yee Hua, Geraldine, Kenny, Krishnan, Raymond and Ronnie who was rushing off to the toilet for his big business. Hahaha... And also to my suprise, I met Wenisa, my fitness training manager when I was back working at Fitness First. It was certainly nice to see her again although I got to admit that I was suprised as she did mentioned that she hates running! I proceeded to the starting line, this time at the road heading to the area at the back of Padang Merbuk heading towards the National Monument. I panicked at the starting line as I could not locate the person giving out the ribbon band that proves that we reported in. After searching high and low, I then heard that they ran out of it and we can proceed with the run without it. Duh... And so, I met with Lai FS and started side by side with him at the third row, pretty front. But the start was just shocking. No indicator or anything, just like the Great Eastern Pacesetters 30KM 2008. They just started the run without any announcement. I do appreciate if the organisers are able to give a signal like" Runners, are you ready?", before blowing the air horn to indicate the start.

As usual, my start is always slow. Lai FS managed to get a clean start but I managed to stick with him. It was a small hill climb before the more demanding hill as we approach the National Monument. I overtook Lai FS around the 1.5KM mark but managed to control my pace to stick with him. Soon later, Ben overtook me and gave me some encouragement! For the third time, he overtook me at the early stages of a race. This guy is just fast! Around 2.5KM, I found myself back at Padang Merbuk. It's mentally challenging as it's so near to the finish line but yet I still got another around 12.5KM to go. And so, my journey continues as I head towards the hill behind Bank Negara. After completing this area, I look back and to my suprise, Lai FS is no where to be seen. I felt sad and guilty that he couldn't keep up. I slowed down a bit hoping that he could catch up but upon reaching the middle part of Kenny Hill, I still can't see him. With that, I decided to carry on myself and increased my pace. It was also here that I bump into Tey ET who is returning after his long run, carrying his DSLR! Greeted him and away both of us went, in the opposite direction of course.

Shortly, came the challenging double hills. Kee Fong who volunteered was there to give out the ribbon band. I lost some time here as I didn't manage to grab it at the first attempt as it was pretty small. After strapping up the ribbon band on my wrist, I started to attack the hills. I decreased my stride but increase my speed. This helps me attack the hills more effectively and I managed to overtake many runners. I reached the top without any difficulties and from there on, it's smooth sailing all the way down. At the 10KM mark, Ija was there too volunteering and she managed to snap a picture of me. Thank you, although I was too into running that time to say hi to her. The reason, I looked at my time and I'm on course for a 01:15:00 time! Got back at the hill heading towards National Monument and soon back at Padang Merbuk. It's very near now although there's another 2KM or so to go.And so it was here that I started to empty my tank. I ran with all my heart out as I head to the area behind Bank Negara for the second time. As I climb that area for the second time, I spotted Tay Poh Chye just a few meters in front. I decided to overtake him and I managed to do it, encouraging him on the way. And so, Padang Merbuk finally came into my sight for the third time and Ben was there around 300M from the finish line cheering. Thanks Ben as it really boosted me for my final sprint. And so, I sprinted all the way to the finish line crossing it at position 109 for the men's category, clocking 01:15:23! A new personal best for me, 00:18:03 shaved off my last year's attempt although off Ronnie's time set for me by 23 second! I was so darn happy. I really have to thank him for the pressure he gave me as he believe in me more than I believe in myself.

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In action. Thanks Ija for the great shot...

Proud of our achievements...

It was not the end yet as I stayed near the finish line cheering for other runners yet to finish the run. And when everyone is back, well at least the gang, we gathered for a quick group photo before proceeding to the sponsor area for some post run meal. It was in this run that I met up with Eugene for the first time. Good run! Before leaving, I had a very quality and long chat with Wenisa. She did great herself in this race and I hope to see her more in future races. And so, the event came to an end with a sudden downpour when I was back at the carpark with Choi promoting Saucony shoes. Hehe... Overall, a good event except for the hiccup at the start. And not forgetting the unique medal shaped as a New Balance shoe. Next up, the RMAF Half Marathon 2008 in a week time.

Front view of the medal. So unique...

Rear view of the medal...

Runners2Runners Program...

By Choi

I am launching a program whereby I am recruiting runners as members to help promote and create greater awareness on Saucony running shoes within the running community. This program is called Runners2Runners Program. All appointed members of this program will be reference as “Saucony Shoe Ambassadors”.

For those interested to participate, please send an email to Choi Chik Choy (cchoi_2020@yahoo.com). Please include your personal contact number in your email. Upon receiving the email, I will give the interested party a call to further evaluate on whether they will be the right candidate for the program itself. Selection of the candidates will be based on certain criteria that will be highlighted during the discussion.

The key objective of this program is to promote the Saucony brand and also to offer another brand of running shoes to the running community itself, and hopefully coupled with value for money models. Lets get together and make the running community more vibrant, knowledgeable and last but not least helping each other in anyway we can.

Runners2Runners here we come !!!!

Signing off……

Choi Chik Choy

World Asthma Day Jogathon 2008...

Event: World Asthma Day Jogathon 2008
Venue: Padang Merbuk, Kuala Lumpur

Date: 11 May 208
Time: 8.00am
Distance: 5KM (by officials)
Shoe: adidas Response Control 7
By Frank

3.5 hours after completing my Putrajaya Night Run, it all comes down to my third running event within a time of 25 hours. The World Asthma Day Jogathon is a charity event to help promote the awareness of asthma. Coming into this event with a sore and tight legs, and not forgetting the blister and the wound I suffered earlier, I decided to just run comfortably and to finish the whole run.

Group photo before the run...

As usual, met up with the usual gang and had our group photo taken before proceeding the the starting line. Bump into Kenny who arrived late. Had s short chat with him before the event started at 8.00am. Out of a sudden, stitch attack me out of no where. I haven't even yet started running and the pain came. Gosh... It's not making my run any easy, especially just having done the earlier 2 runs. The starting venue was bad as it was located in the middle of the field of Padang Merbok. Being a field, it was unstable. I tried to avoid any holes as I do not want to sprain my ankle. As I entered the tarmac road, everything got better and I ran at a very comfortable pace and just hope to get everything over with as fast as soon as possible. The route is almost the same as the recent Olympic Torch Relay Fun Run where is was hilly. Making my way to Bank Negara, I bumped into Andy who was returning after his long run. After completing around 1.5KM, I heard Kelvin and Saiful shouting at my name. These 2 jokers were literally shouting throughout the entire 5KM. Some might find them irritating but at least, they brought me entertainment and laughter especially during this run when I was struggling with pain. And with it, I quickly found myself completing the run sooner than expected as I crossed the finish line at 00:31:59.

To the finish line...

Meeting up with more friends after the run...

And so with this event, I have successfully completed 3 runs within 26 hours, running a distance of 45KM! Not an easy task I will say and despite being tired and in pain due to blisters, I am certainly proud of my achievement.

Putrajaya Night Run Simulation For Sundown Marathon 2008...

Event: Putrajaya Night Run Simulation For Sundown Marathon 2008
Venue: Palace Of Justice, Precint 2, Putrajaya, Kuala Lumpur

Date: 11 May 2008
Time: 12.30am
Distance: 29.3KM (by Anil's Garmin Forerunner 305)
Shoe: adidas Supernova Cushion 6
By Frank

In preparation for the upcoming Sundown Marathon 2008 which is going to happen in just 3 weeks time, a night simulation run was organised at Putrajaya. To me, it's a very interesting event and it would be fun to run in the night. With only 3 hours of sleep after participating in the earlier Larian Bersama Bomba 2008, I just hope that I can run the distance of at least 25KM.

I did not know how to get to Putrajaya, and therefore asked Cheang for assistance. We both left from his house at USJ at around 11.15pm and managed to arrive at sharp midnight. Tony Quay, the organiser is already there with some others and is in the midst or preparing the necessary things. Shortly, Jamie and Kit too arrive and I was introduce to Anil. Familiar faces too was taking part in this event. Some of them were Ben, Yee Hua, Fook, Yen Erl and Haza.

.Group photo (we all should be sleeping instead)...

Jamie, Kit, Frank, Cheang and Anil...

After all the runners has arrived with close to 75 in total I guess, we all took a group photo and went through a short briefing. With all done, together with Jamie, Kit and Anil, the 4 of us started at 12.30am. The first 10KM was on a easy pace. To my suprise, we were greeted by a light breeze which made conditions very cooling. We were the king of the road for the night as we were running on the streets with almost no vehicles at all except for some who were hanging out at night. The 4 of us were running strongly together till the 5KM mark when Kit and Anil slowed down slightly. I continued on with Jamie and on the way back to the starting point, we met up with a few other runners making their way. Back at the starting point, we had a quick sip before making our way to the Prime Minister's office area. Upon returning to the starting point again, we have already ran a distance of 11.16KM. Not bad.

However, at the start from the 12KM onwards is where I began to struggle. I suffered from some blister on my right toe and feet at the earlier Larian Bersama Bomba. Though I did bandage the affected toe, I guess the condition of night running and also the moisture from my sweat worsen it. I continued running despite the pain and am still managing to pace with Jamie. Kit managed to catch up here while Anil is still behind although within a catch up distance. Jamie laid down the gauntlet at around the 15KM mark and began to pull away. Not wanting to increase my pace, I was lucky I had Kit with me. We both pace together till we arrive back at the starting point for a slightly longer rest period. Continuing on, I paced with Jamie this time as it was Kit's turn to hammer the road. He was very strong from here on. As for me, I can feel some fluid on my right feet. First thing that came into my mind was blood! Though I felt like stopping upon returning to the starting point to check on it and to have it bandage up should there be a wound, I did not. I bear the pain and went on and this time, I had lost both Jamie and Kit although I can still see them. I spotted Anil behind me and I slowed down so that he could catch up with me. We both ran together from here onwards.

At the 25KM mark at the convension centre, I guess fatigue is crawling into Anil as he slowing down a lot. I broke slightly away from him though I'm struggling a lot on the pain on my right feet. Not wanting to to further impose any damage, I decided to finish off the run upon reaching back at the starting point clocking 03:04:26, a distance of 29.3KM according to Anil's GPS sensor. Jamie and Kit were still running though. Jamie returned shortly later as his calf was hurting and decided to call it a night too. Kit was the king of the night. He ran a distance of 33.3KM strongly in a pair of new shoes without any problems. Kudos to him!

After completing the run, I did my warm down and stretches while chatting with Ben, Jaime and Kit. Cheang who had completed his run ealier doing a 20KM distance was already dressed up to return home. I guess everyone was already tired a this point. I took my post-run meal and supplement, and checked on my right feet. To my horror, my right sock was blood soaked at the ankle area, and not my toes. Although my toes blistered, it was my ankle that had an open wound. Not wanting to risk an inflammation, I quickly clean and dry up the area.

Ouch...

Overall, it was a good and interesting run. Thank you to Tony Quay for organising it such a good simulation run and by now, most of us will have a feeling of what is awaiting runners at Sundown Marathon 2008. After hanging out for a while, I adjourn from the place at 4.30am. I still have one more run coming up in 4 hours time and I decided to return home for a quick shower.

Day 3: Larian Bersama Bomba 2008...

Event: Larian Bersama Bomba 2008
Venue: Dataran Merdeka, Kuala Lumpur

Date: 10 May 2008
Time: 7.30am
Distance: 10KM (10.93KM by Choi's Garmin Forerunner 205)
Shoe: adidas Response Control 7
By Frank

I missed last year's Larian Bersama Bomba due to a boil I suffered. So it will be first time participating in this run. Although I'm very optimistic about this run as I had been improving positively, I just got the feeling that I miss the medals by a few placing. The medals offered for this run was for the top 75 runners. And to get it, I must complete it within 53 minutes based on last year's results. To find out if I managed to get myself a medal, read on...

It's Day 3 now since I received the adidas Response Control 7 from the adidas shoe seeding program. Having tested it on Day 1, I guess it's time I put it to race test. I arrived at Dataran Merdeka at 6.45am and to my suprise, the place was already packed with runners. The usual parking spot where I park my car has already been taken. Got no choice but to park at the basement car park which costs me RM4! Met up with Ronnie who arrived at 5.30am. So early! As I did my warmup and stretching, the gang arrived. Adam, Chen, Choi, Hong, Lai FS, Ryan, Saiful and Geraldine all came except for Kenny who was late. He overslept. Haha... And so after all of us were done with our warmups, we proceeded to the starting area after having our group photo taken. I entered the staring area with Choi and we chatted a for a while, while waiting for the even to be started. This loosen me up a little. Kenny then arrived just in time. Ben who is running too saw me and called me. We both wish each other the best out of this run.

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Group photo before the run...

And so at 7.30am, runners were let off. I had trouble getting a good start as I was blocked by slower runners. Adam and Kenny started cleanly and I told myself not to loose them. I tried get myself an empty running space in front of the slower runners and I managed to do so with Choi just right behind me. I was running at a comfortable pace of 6:00/KM. Didn't want to start off to fast after what happened at the recent Olympic Torch Relay Fun Run. After the short hill climb after JKR, I began my race pace. As I entered the Kenny Hill area, I started overtaking runners around. My pace was averaging around 5:10/KM here and I felt floating on air. This made stride bigger than usual. All thanks to plyometrics. I managed to overtake Chen, Lai FS, Ryan and Tay Poh Chye here. I really felt good and strong here, and hope this will go on. But I know it's going to be tough at the front once I enter the Duta Highway. At around the 4KM mark, I overtook a Malay runner but he managed to pace by my side. I didn't mind as this helps each of us and he doesn't pose any problems for me. At the 5KM mark, I began to free myself from him as I approach the refreshment station. To my disappointment, only plain water was served. There was no isotonic drinks.

After the refreshement station is where the real challenge began. As I entered the Duta Highway, Chen overtook me back. I know I will struggle at this part due to the vehicle fumes plus the hill climb. I'm still able to see Kenny which I did from the start but now he is already like 20 seconds in front of me. I didn't want to lose him so I tried to maintain my pace but I know I'm starting to slow down. As I approach the Indian Embassy, I suddenly heard loud running foot steps from behind. At first I thought it was Lai FS. It gave me some pressure but a good one as I increase my pace back again. But in the end, that runner managed to overtake me and he was Tay Poh Chye. Haha... Soon later, Choi overtook me too. I guess I'm slowing down a lot already. But then, Yaziz came into my picture with 2KM to go. He gave me some encouragement and we managed to pace each other for a while before I broke away from him at the last climb at the Jalan Parlimen flyover. After the climb, I can feel that fatigue is taking over me. I tried to push, keeping Choi and Tay Poh Chye in my sight. As I arrived at the Bank Negara roundabout, Yaziz overtook me. I guess he really wanted to win me this time after what happened at the recent Bidor Half Marathon. Hehe... As I made my way to the finish line which was in the middle of the field, all I can hope for is the best as I had already did my part. I crossed the finish line at 00:52:52 and I was thinking whether do I stand a chance to get a medal. As I queue to receive the certificate, I asked a Malay runner who was 2 places in front of me on his position. He showed me his position card which was 75 and with that, disappointment took over me. Sigh... I missed the medal by 2 positions!

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After the run, tired but yet still smiling...

Though I didn't manage to get a medal, I was extremely happy that today's timing was my best for a 10KM race. And hey, this race was 10.93KM as recorded by Choi's GPS sensor. That made me even happier. To me, medal isn't everything. As I long I did my best, and the results shows, that's all that I can ask for.

The certificate of participation...

So how did the adidas Response Control 7 performed? It was very comfortable. The light weight helped a lot especially during the closing stages of the run. And even without geoFiT, my ankle was well protected especially when I took the corners. But as the shoe was still very new, I suffered a slight blister on the bottom of my right feet, but not serious. I guess I have to run in the shoe a bit more. The unsteady heel which I complained 2 days back seems to have disappear. Not sure of the reason behind it, but I gues could be the terrain of the route. So overall, I can now certify this shoe suitable for a 10KM race. Well at least for me.

But that's not the end for today. I will still have a midnight simulation run for the upcoming Sundown Marathon at Putrajaya later at midnight. And not forgetting the World Asthma Day Jogathon tomorrow morning. It's going to be tiring but I just take it as a training at the next 2 runs. And besides, it's going to be fun with all the familiar faces around for the midnight run. So, I'm signing off here for now as I need my rest.

Day 1: Responding To My Call...

By Frank

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adidas Malaysia...

I'm in need for a pair of training shoe, one that at least can do a 15KM run. I was eyeing at the new adidas Supernova Control 11 where I first saw the sample at the recent KLIM08 race kit collection day. But then, came the adidas second shoe seeding program of the year. I was very happy with the previous program and so, I decided to participate in this round too. Made an appointment with Krishnan and together with Ronnie, Kenny and Saiful, the 4 of us drop by at adidas Malaysia's office this noon. After informing on our feet size, Krishnan brought 4 pairs of shoes out. And here's the story...

The shoes...

The 4 shoes were the adizero Tempo, adizero Mana, Supernova Sequence and Response Control 7. I was presented with the Supernova Sequence due to the fact that I'm a mild pronator. However, after testing out each pair, Ronnie felt that the Supernova Sequence suits him better. I offered to change with his Response Control 7 as the shoe of suits me too, although I got to admit the Supernova Sequence was just excellent. But I believe Ronnie's feet can be pretty choosy on shoes, so I sacrificed. Hehe...

Details on the Response Control 7...

The adidas Response Control 7...

And so, I got my hands (or shall I say feet) on the adidas Response Control 7 for my second shoe seeding program. The shoe is a basic entry level model for the training/competition range. Not so much of high end technology built into the shoe. I love the colour of the shoe as it came in shades of white, metallic silver and red. And compared to the previous adidas adistar Cushion 6 I've got for the first program, this shoe is light. Here's a little background of the shoe's technology before I continue on.

adiPRENE: The main absorber at the heel.
adiPRENE +: The absorber at the forefoot which is also used for toe-off.
adiWEAR: A durable outsole used at high impact areaa.
FORMOTION: Acting as a suspension system provided by 2 plates at the heel area. And with it, the 2 plates moves around to adapt to the ground at every heel strike.
TORSION SYSTEM: A stabilizer used to provide arch support.
pro-moderator: Used by motion control shoes to limit the pronation of the feet.

One very interesting thing I found out was that, upon taking out the insole, I actually found out that instead of the usual adiPRENE 45 used on the inner rear heel sole, the LITESTRIKE 55 was used this time. Not sure on the diffrence though. But hey, let the running do the talking here.

LITESTRIKE 55 at the inner rear sole...

The weather was good today and training was on at Lake Gardens with Ronnie and the rest of the gang. And so, I slip into my new adidas Response Control 7 and away I went. First thing I felt was, the toebox was so roomy! I can move my toes around. Nice! But the heel area was pretty hard! Not sure was this due to the LITESTRIKE 55 or was the shoe too new? But as I ran, it felt better. The pro-moderator worked very well and I can certainly feel the support between my arch and heel. One thing that got me a little worried about was the stitching. As all my adidas shoes came with the noseam technology, the Response Control 7 didn't come with it. I was afraid of blisters or cuts that might happen but luckily it did not. Actually, it felt pretty nice except that the shoe isn't that well ventilated compared to my other adidas shoes. I miss the holes! Another concern of mine was the heel strike. Although the 2 FORMOTION plates were present, the mechanism that sits within it is missing. I'm not sure whether does this contributes to it, but I felt the rear sole to be moving too much. It was't really steady at every heel strike I made. Hmmm... But anyway, I felt really happy with the shoe as I ran pretty comfortable with it at a fast pace today covering 7.5KM. Here's a little summary of my early Day 1 test of the shoe:

Pros
1) Comfortable and light weight. No fancy high technology used.
2) Excellent pronation support by the pro-moderator although just only at the heel area.
3) 2E width suits those with wide feet.
4) Handsomely designed.

Cons
1) Ventilation could been better.
2) Heel area appear to be unsteady.

Pronation support by the pro-moderator...

The 2 FORMOTION plates...

The missing inner FORMOTION mechanism...

I'm happy with the Response Control 7 as it suits my requirement for running 10KM or max 15KM. I don't think I can run anything more than that in this shoe. Although the shoe is still new and have yet to run-in, I felt confident in it and might use it for this weekend's 10KM Larian Bersama Bomba 2008. How will the shoe fare in a race, only this weekend will tell. Till then, stay tune for my report.

And before signing off from this entry, I would like to thank Krishnan and adidas Malaysia for allowing yet another opportunity for me to participate in their shoe seeding program.

Group photo (From L-R: Saiful, Kenny, Ronnie, Frank, Krishnan)...

Story Of Ryan And Alicia Shay...

Please take your time in viewing this inspiring and touching video about the late Ryan Shay, Alicia Shay (Ryan Shay's wife) and Ryan Shay's family on life after Ryan.

Part 1 of the video...

Part 2 of the video...

Labour Day, Labour Of Love (Pain)

Event: Labour Day, Labour Of Love (Pain) LSD Run
Venue: Bukit Aman carpark, Kuala Lumpur

Date: 1 May 2008
Time: 5.00am
Distance: 30KM (30.32KM by Jamie's Garmin Forerunner 205)
Shoe: adidas Supernova Cushion 6
By Frank

It's a cool Labour Day morning and I was up as early as 2am to catch the Champions League semi-final second leg match beween Liverpool and Chelsea. Sadly, Liverpool lost. But hey, I'm not to here to talk about footie. This is a running blog!

After KLIM08, most of us has been slacking on our long runs. My recent Bidor Half Marathon 2008 can be considered one actually, but the pace is very different. It's a race after all. Therefore, in conjunction with Labour Day, Jamie organised our first LSD run for our upcoming Sundown Marathon at our usual Bukit Aman to Hartamas route. However, those who are interested were welcome to join us. He named the LSD run Labour Day, Labour Of Love (Pain) run. Haha... Seriously, I like the name. There were 2 "categories" for this run. The first being the 30KM runners scheduled to start at 5am, while the second being the 20KM runners scheduled to start at 6.15am.

I decided to put on my adidas Supernova Cushion 6 for this run. Despite not wearing it for quite some time already, I still find it very comfortable. And besides, 30KM is no joke if I were to wear the heavy adidas adistar Cushion 6. Me together with Geraldine, Jamie, Choi, Cheang, Kit and Tey were in the first batch and we started off around 5.10am. I had Geraldine to run side by side with for the first 10KM. We were chatting along the way and this made my run relaxing. Didn't worry about my pace too much as quickly enough, we found ourselves at the Petronas station at Hartamas already. Jamie managed to caught up with us and we did 4 loops around the petrol station so that we can cover till 30KM later. Geraldine did only 2 loops and she went off by herself. By the time we completed the 4 loops, we covered a distance of 13.2KM in a time of 01:22:35. We took a breather at the Petronas station and rehydrated ourselves while waiting for Choi, Cheang, Kit and Tey. And when they arrived and have rested enough, we continued our adventure.

This time however, it was the start of a lonely run for me. Jamie has up his pace and I just couldn't keep up. Back at the income tax building, I met up with the second batch runners doing the 20KM distance. They were Ronnie, Tay Poh Chye, Stanley and a few whom I don't know. I did one loop around the income tax building and upon doing so, was rewarded a view of a beautiful rainbow formed up in the sky. What a pleasant view and I managed to share it with Choi who was just behind me before we made our way back to Hartamas again. Bumped into Geraldine just before reaching Petronas. Although I'm tempted to stop to rehydrate myself at the station, I didn't as I wanted to keep going. Jamie who was there with Ronnie and the others took off as I arrived.

As I left the station with Tey, Choi too checked in followed shortly by Kit and Saiful. At this point, I can feel my quads aching already. It felt very tight. Didn't want to give up as I had already come this far. Besides, I have Tey just behind me to add a bit of pressure. Hehe... But he slowed down once we reached back at the Duta stadium, and soon I lost him. So I was all alone from here all the way back which was like 5KM more to go. So in the end, I made it all the way back in one piece, and was greeted by Geraldine, Jamie and Ronnie who had completed their run earlier. And so my time for the total 30KM was 03:05:51.

We all did our warm down and stretching while chit chatting, and once Choi is back, we all gathered around him as he showed us the 2008 Saucony model which was just one word, OUTSTANDING! And before we all left, we took a group photo to to mark a successful LSD run on Labour Day 2008, one with lots of love and pain.

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Despite running 20KM and 30KM respectively, we are all still smiling...

Bidor Half Marathon 2008...

Event: Bidor Half Marathon 2008
Venue: Dewan Muhibbah Bidor, Perak
Date: 27 April 2008
Time: 7.00am
Distance: 21KM (20.38KM by Polar RS800sd S3 footpod)
Shoe: adidas adizero Tempo
By Frank

Bidor is a small town approximately 140KM from Kuala Lumpur. The town is famous for it's herbal duck noodle, guavas and also chinese biscuits. But that's not the main reason I visited the town for over the weekend. In fact, I went there to run the Bidor Half Marathon! A half marathon in an unknown race route. How will I do? Read on...

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The race kit collection centre, a tailor shop...

And so I left KL yesterday morning with a total of 15 (11 ladies) of us including myself, Andy and Kee Fong. I do not know the remaining 12, as it was my first time joining them and honestly speaking, I only knew Ben Swee, Yee Hua (Ben's wife), Yen Erl and Fook. And even these 4 person, I only knew them through their blogs. But it's one of the wonders of running that I managed to meet up with these people and in the process to be friends with them. The journey from KL to Bidor took us less than 2 hours and upon arriving, we went to collect our race kits. It was a simple process at a tailor shop. It was done in a brisk and after that, we went to have the famous herbal duck noodle for lunch. And it was also here that I introduce myself to Ben and Yee Hua. I was suprised that Ben actually know my name and he reads this blog. I felt honoured. Lunch was good. It was my second time trying out this herbal duck noodle. The first time was many years ago and I wasn't too impressed with the dry version back then. This time, I ordered the soup version and it was better. And so after filling out stomach, we left for Kampar, where our hotel is located.

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Streets of Bidor...

Bidor's famous herbal duck noodle...

Kampar is around 30KM away for Bidor. Why book a hotel so far from the starting point? Well.. I guess there isn't any hotel at Bidor and besides, this is actually the official hotel for this event. The hotel is called Grand Kampar and it is very nice considering the location of it in the small town of Kampar. 3 rooms were booked, 2 for the ladies and 1 for the guys. I bunked in with Andy, Ben and Fook and our room was just simply amazing. Everything was so well placed except the (air con) and it was spanking clean and huge! For RM160 a night, I could stay for another night longer. Hehe...

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View of the room the guys room/suite...

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Kampar and it's surroundings...

After settling down, we explored the rest of the hotel visiting the swimming pool at the roof top before we proceeded on to the town of Kampar and also to some lake just beside Universiti Tunku Abdul Rahman. With most of the places explored, we returned to the hotel to clean ourselves up before heading back to Kampar town for dinner. We tried the famous curry chicken bun here, and it was certainly tasty. But I didn't want to risk it as I know I be running the next day, so I just tried some potatoes in it. And it was during dinner time, that I actually chatted with Ben about both our running stories and also our job. He is also a free lance personal trainer like me. I was simply blown away upon hearing his running career. Not only into runs, he also cycles and swim. He is after all, an Ironman! We continued chatting even after dinner as we made ourselves into the night market where I eventually lost contact of my driver Kee Fong. Haha... But soon afer locating her, we all went back to the hotel to call it a day.

Kampar's curry chicken bun...

27 April 2008. Race day... I woke up at 3.45am freezing as the air con temperature was set to 23 celcius and both the vents are blowing directly to me! As everyone was still asleep, I slowly clean myself up and had my breakfast. Soon, it was 5am and everyone was up getting ready to race. At 5.40am, we left for the race venue. The starting point was filled with runners and music was playing softly into the silent morning. I reported in and was given a nifty Nike wrist band. I warm myself up and did some stretching while waiting for Ronnie and the other Pacemaker's arrival as I was holding their bibs. After passing them their bibs, it came down to race time. The half marathon was scheduled to be flagged off first at 7am.

And so, after a short speech by the organisers, the race started. A few days before the race, I read Ben's blog and he mentioned that he would like clock 01:40:00. I was tempted to pace with him to achieve that time or somewhere near. But in the end, I was glad that I didn't choose to pace him as I thought about it seriously. "I am not at that stage yet", I told myself. I need to be realistic. And so it happen. Just 200M after the race started towards the second corner, Ben called me as he overtook and just disappear towards the front. He's fast! And so it all came down to my race strategy, to run negative splits. I remember Jamie mentioned before that a second makes a big difference while running a marathon. Although this is a half marathon, I decided to give it a try. I started off at a comfortable average pace of 6:10/KM, with every kilometer increasing my speed by 1 second . The first 10KM was pretty flat except for a mild climb on the bridge. The scenery was beautiful as runners was treated with the scenic views of the mountains. I ran all the way to the end without any problems which was the 5KM mark. Just before the U-turn, I saw Ben making his way back. He is running at a very relax pace and still manage to smile back at me, while all I can do is just to give him a thumbs up. I just can't smile like he do while racing and all I can offer is just what I call a "pancit" look. Hehe... Soon, I was greeted by the first refreshment station there and I took my first PowerBar Gel as I made my u-turn. Bumped into Andy after a while and just like Ben earlier, I gave him a thumbs up.

As I run my way back, I overtook this lady runner at around the 9KM mark. However, as each time I overtook her, she increase her pace and overtake me back and this happened for like 5 times or so. But it all ended as we arrived at the 10KM mark which was the start of the hill climb, as I increased my average pace here by 2 seconds faster for each kilometer. And although it's a long hill climb, I find it pretty comfortable. I wasn't struggling. I guess all the hill training paid off. Shortly in front, I bumped in RunWitMe as he is making his way back from the 10KM run. He took a photo of mine. Thank you! I also bumped into Kee Fong. Actually, she called me as I didn't notice her as I was in race mode. This second part of the half marathon route is all hills and although it's isn't very steep, it's a long climb as we run deeper into the so called oil palm forest heading towards a waterfall. Bumped into Ben again as he makes his way back. At least this time besides a thumbs up, I managed to inform him on his position. But still at the cost of a "pancit" look. All the way to the end, was some rocky dead end and I did not see any waterfall. The refreshment offered at this u-turn was H-Two-O by Yeo's. Took a sip and it taste weird. And so, I saw the last 5KM distance marker and this time, it's downhill. I increased my pace again, this time 5 seconds faster. I bump into most of them as I made my way back. Yee Hua and Yen Erl looks tired although still running strong. Fook still looking good. But the big joke was Andy as he was cursing all the way up the hill. Haha...

Caught in action by RunWitMe...

I took my second and final PowerBar Gel at the second last refreshment station at around the 17KM mark as I got ready to unleash my everything. And at the last 3KM, it's all out from me. Not thinking of how many seconds to shave off my average pace, I just went. I overtook a malay runner but he managed to stay behind me as I can hear his breathing and footsteps. Out of a sudden, he overtook me back with 200M left to the finish line. And with that, I suddenly remembered the torturing speedworks training I had with Ronnie and the rest. "I must put that to good use now", I told myself, as I let all that is left in me out. With just around 30M to go, I managed to overtake him and managed to complete the half marathon in position 25 clocking 01:55:10, a first sub-2 hours for my half marathon, a new personal best! And I dedicate this victory to a friend of mine, Andrew, who is currently (at time of entering this entry) warded at Sunway Medical Centre for pneumonia.

How I overtook Yaziz...

(video courtesy of Ronnie)

As I warmed down and did my stretching, I caught up with Ben. He clocked a time of 01:37:36 at position 9 and was awarded a trophy. NICE! Ronnie joined in too later and he informed me that the malay runner that I was racing with earlier was Yaziz, the same guy at my KLIM08 finishing video. Haha... I met up with him too shortly later. Took a few photos together while I waited for the rest to return. Half an hour after I completed my run, came Andy. He "drifted" into the scene at the last corner and ran like Speedy Gonzalez towards the finish line. The way he ran was so funny that I would really like to see it on video as Ben did manage to capture it. Hehe... And so with everyone back safely, we return to the hotel to have a good shower before checking out from the hotel to have our lunch before bidding farewell to Bidor and Kampar.

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The 15 of us from KL came and conquered Bidor...

Front view of the huge beautiful finisher's medal...

Rear view of the finisher's medal...

Certificate of achievement...

And so, Bidor Half Marathon 2008 came to a successful end. It was a great event organised properly with minimal complains from me. They even had a commentator at the finish line commentating on almost every runner running towards the finish line. And not forgetting the nicely designed finisher's medal. It was the biggest medal I received so far and it was heavy. They even sealed the certificate. Smart of them as they know that our palms will be sweaty after a long run. Anyway, overall kudos to Bidor Runners for successfully organising this great event. I shall be back for more!

Olympic Torch Relay Fun Run 2008...

Event: Olympic Torch Relay Fun Run 2008
Venue: Dataran Merdeka, Kuala Lumpur
Date: 20 April 2008
Time: 7.30am
Distance: 5KM (5.82KM by Polar RS800G3 GPS sensor)
Shoe: adidas adizero Cushion 6
By Frank

With the Beijing Olympics 2008 just 109 days away and also being the Olympic torch is now here in Kuala Lumpur scheduled for a relay tomorrow, it was certainly a must to have a running event which relates to it. The Olympic Torch Relay Fun Run 2008 is much more of a fun run for most people, but some took things seriously as there were medals offered, 20 medals each for the men and women categories. As for me, I took it as my speed training for my upcoming runs.

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Group picture with the Pacemakers before the run...

I arrived at Dataran Merdeka as early as 6.30am and found a great parking spot. Ronnie arrived shortly and we chatted for a while before the rest of the runners arrived and we made our way to the starting point. Before the race started, we actually had the chance to catch a glimpse on the actual Olympic torch which was just stunning. At 7.30am sharp, we were let off. I started very fast and managed to follow closely behind Lai FS and Ryan. After a short flat route, runners was greeted by the first hill climb behind Bank Negara. I attacked the hill as part of my training. I was going very strong all the way till around the 3KM mark when disaster struck. Side stitch came on my right side and I swear, it was the most painful side stitch that I have ever encountered. I guess the change of gradient and also my pace caused it. However, I still kept running. I was still very near Lai FS and I was actually hoping to complete the run with him side by side. But then, as I entered Jalan Parlimen near to the Lake Gardens entrance, I just couldn't bear the pain anymore. I slowed my pace down and nearly wanted to start walking, which I didn't. I continued running slowly as Lai FS eventually just disappeared in front. I struggled all the way to the finish line completing the run in a time of 00:30:56. Not a very good time for a 5KM run but then, I checked my GPS sensor and it recorded 5.82KM! With this, I'm more satisfied with my timing. Ronnie informed me that my estimated position is 72. And also, congratulations to Geraldine as she complete the run on the number one spot in the women's category.

My finishing video...

Certified Olympic runners, in a way...

Overall, the run was pretty ok except that it was pretty dull along the way. Not many runners participated too as it was announced late. But anyway, the certificate of participation is certainly very nice. Probably the nicest running certificate I received to date.

The bright orange coloured certificate of participation...

Polar RS800sd/G3...

By Frank

I received my Polar RS800sd a week before KLIM08. The “sd” version meaning the one with the foot pod also known as stride sensor. The package came with the wrist unit, heart rate monitor, chest strap, foot pod, infra red communications link with cable and the Polar ProTrainer 5 software.

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The complete package...

Being a former user of the Polar RS200sd, switching to the Polar RS800sd is a major upgrade. Not only the wrist unit is way much sleeker and sexier in design, it sure tracks lots of data including altitude with a barometric altimeter built into it. The way the wrist unit is designed is very similar to the Polar RS400sd except for the difference in colour. It is light weight and very ergonomic it fits my wrist without any discomfort. I even felt that the built is tougher but yet lighter than my previous RS200sd.

The wrist unit...

The heart rate monitor is now built on a new technology call the WearLink W.I.N.D. transmitting at the 2.4GHz channel which is interference free. With it, it also solved the issue of crosstalk while running too close to other Polar users. The chest strap is now softer and instead of a clip on system, it uses a hook now, which allows the whole strap to be secure on the skin rather than one part being the transmitter back panel. This prevents irritation on the chest caused by the transmitter’s back panel which I suffered during my Polar RS200sd days. And not only that, the fabric is now lighter that I can hardly feel that I am wearing one.

The HR monitor with the chest strap...

The foot pod is now known as the S3 stride sensor and is also built using the W.I.N.D. technology. Currently, only the Polar RS800 is using the S3 stride sensor. Having switch from the S1 foot pod, it sure was a big difference, as it is the smallest and lightest Polar foot pod to date, just slightly bigger and thicker than a RM0.50 coin. It not only tracks distance and speed, but also strides rate and length. My first use with it was at the recent concluded KLIM08 running a full marathon. The S3 recorded a 42.95KM distance without calibration. I will say it is pretty accurate as I did run on the outer loops on a certain places and also going zig zag overtaking runners. After all, Polar did state that it offers 97% accuracy without calibration and up to 99% if calibrated. And these distance sensors are very subjective as the way each runner runs is different. One thing that annoyed me was the lithium battery. Although Polar claimed 50 hours of usage and is user changeable, I still find it a lot of hassle in buying those types of batteries and also changing it. Therefore, I will only use the S3 in my full and half marathon races.

The S3 stride sensor...

Now with all the basic units looked into at, here’s the final unit, the Polar G3 GPS sensor which I just got it last week. Bought separately as an add on accessories, the G3 sure is huge, about the size of typical notebook mouse. But luckily, it’s pretty light weight. It operates on a single AA battery which last around 10 hours according to Polar, and its hassle free unlike the S3. With this battery, I will use the G3 for my 10KM races and training. Also built upon the W.I.N.D. technology, there is a nifty feature as there is an option to use the full power or half power mode to save on battery life. Full power mode will use its highest signal strength to “lock” onto the satellites especially in shady areas. The half power mode can be used if we are running at an open area without any trees or tall buildings. But of course, it’s only for outdoor usage. Satellite detection was a breeze. Just power on the unit and wait for the connection. It should take an average of no longer than a minute or two (I was lucky that it did got connected in around 8 seconds once). Accuracy wise, I used the G3 for the first time at the BHP Orange Run 2008 3 days ago and it recorded a 9.98KM distance. Very accurate indeed as Jamie's Garmin Forerunner 305 recorded 9.89KM and my previous Polar RS200sd (now sold to a friend) recorded 10.1KM. The package came with an armband and storage pouch. I did not use the armband as I just don’t like the feeling of using one. Therefore, I slip through my race number belt and buckle it on my waist and it didn’t bounce at all. The only downside of the G3 is it doesn’t track any location information which I think the Garmin Forerunner does. Oh and yes, the G3 sensor only works alone as it can’t co-exist together with the S3.

The G3 GPS sensor...

As a conclusion, I love my new Polar RS800sd/G3 very much. I did not regret switching from my previous Polar RS200sd to this despite the price. Although it still uses the traditional chest strap (which some people find it uncomfortable) while some manufacturers are moving towards detecting the heart rate via the wrist unit sensing the radial artery and ulnar artery, I have no problems with it as some does say that it is still the most accurate. Yes, the Polar RS800sd/G3 may be the one or of the most expensive running computer to date, but the amount of technology built into it and also the information it tracks, made it a perfect training and race tool for me. I won’t give a rating value for the Polar RS800sd/G3, but I greatly recommend it should any of you doesn’t mind splashing the cash.

The retail selling price are:
Polar RS800sd - RM1969
Polar G3 GPS sensor - RM629

Video from Runner's World on setting up the Polar RS800sd/G3...

Flora London Marathon 2008...

The Flora London Marathon 2008, part of the World Marathon Majors was held yesterday 13 April 2008 at Greenwich Park, London. The following are the respective report for the Men and Women Elite category extracted from Runners World.

Martin Lel Wins His Third London Marathon in 2:05:15
One hundrer years after the marathon distance was standardized as 26 miles and 385 yards at the 1908 London Olympics, the Kenyan Lel made an argument for his being the greatest current master of that distance as he joined Dionicio Ceron and Antonio Pinto as a three-time London Marathon titleist , outgunning Sammy Wanjiru by nine seconds in a course record of 2:05:15. "I was under pressure to do something today," realized Lel. "They asked for something and I gave something." He successfully defend his 2007 laurels; he also won in 2005. The race was actually on world record pace for about 20 miles. Abderrahim Goumri's third place was 2:05:30 was a Moroccan national record in the first marathon ever to have six men finish under 2:07. "To win this race you have to work extra hard," observed a happy Lel. "This is one of the best races I have done. Now I want to come back next year and make it three in a row." It's expected that Lel and Wanjiru will both be named to the Kenyan Olympic team. Lel is now the fourth fastest marathoner of all time behind behind Haile Gebrselassie, Paul Tergat and Sammy Korir on the world all time list.

Germany's Irina Mikitenko Upsets Zakharova And Wami At London Marathon
Mikitenko was a track runner who'd represented Kazakhstan in the 1996 Olympics; she has run 14:42 for 5000 meters. She later switched her allegiance to Germany and, in her marathon debut, finished second to Gete Wami in Berlin in 2007. On Sunday in London, in just her second sojourn over 26.2 miles, she accelerated away from former Boston and Chicago champion Svetlana Zakharova of Russia in the 24th mile to win by 25 seconds in 2:24:14. “I was in such good shape I knew I could do it,” explained Mikitenko, who became the first German winner of the London Marathon since Katrin Dorre in 1994. “I am so happy to win my first marathon and I know I have much more to show at this distance.” There was good news for Zakharova, too; after the race, she received a call from her Russian federation confirming that she'd be on her country's Olympic team for Beijing. Gete Wami, the World Marathon Majors champion, took a hard tumble at a refreshment station just before the 30k mark and may have lost as much as 30 seconds, but she recovered on Sunday to place third. Liz Yelling ran 2:28:33 for ninth place and may have earned a spot on the British Olympics team. "I'm delighted to break the two-and-a-half hour barrier, I'm not sure I ran the best tactical race," observed Yelling, "but I decided to just race and see how much I had."

Martin Lel (L) and Irina Mikitenko (R) winning the London Marathon 2008...

BHP Orange Run 2008...

Event: BHP Orange Run 2008
Venue: Piazza, The Curve, Selangor
Date: 13 April 2008
Time: 7.30am
Distance: 9KM (9.98KM by Polar RS800G3 GPS Sensor)
Shoe: adidas adistar Cushion 6
By Frank

It was a rainy and cold morning when I woke up at 4am. I was hesistating to wake up as it was just so nice to continue on sleeping. But I knew I have a run in 3 hours time, and so I forced myself out of bed at 4.30am to prepare. Just a simple breakfast consisting of bread with a hot cup of Ovaltine with oats. Enough to fill me for the run.

As I left home at 6.15am, the rain has been reduced to a slight drizzle. Met up with David at The Curve's parking before proceeding on to the entrance of Fitness First to pass the bibs to the other Runnerz and also those from Pacemakers. At 7am, the rain stop and the weather was cool enough to my advantage. Did my warmup and at 7.25am, runners from the A and C category, being the men open and men veteran were called upon to the starting line. I panic at first as my Polar G3 GPS sensor had trouble detecting the satellite. It was the first time I'm using it and the sky was cloudy so I assume that was the cause of it. But luckily, everything was set up few minutes before the race. I started at the middle pack with Cheang and Ping Loong. Sharp at 7.30am, we were flag off. Although this is a fun run, I took it as a race. I went on my race pace and managed to clocked an average of 5:05/km for the entire distance. I attacked each corner and hill and glad my body didn't let me down.

The first 3KM in the housing area of Mutiara Damansara was fine. I met Keat Seong here and we chatted for quite a distance before he asked me to go ahead as he couldn't keep up with my pace. Guess he is still recovering after a full marathon effort at the recent KLIM08. After exiting from Mutiara Damansara, the road became kind of harzardous due to constructions, plus the rain earlier caused certain areas to be slippery and not to mention the puddles of water. I went zig zag in order to avoid it. It was near the 4KM mark after the Pelangi Damansara area, when runners were greeted by the first hill climb. I attacked the first hill and soon came the second hill at Sunway Damansara. It was an approximately 1.2KM climb here and that's where Jamie overtook me and as usual, full of carbohydrate power, *poof* he went. As I complete this hill climb, there was a short down hill before the third climb which was the steepest heading towards the former Sony building at Bandar Utama. Although the steepest climb, I find that this is my strongest. As it isn't very long, I push on till I reach the top before I was greeted by a flat route all the way back to the finish line.

Just before KBU, my photographer friend, Jasmine was there to snap some photos as agreed. After zooming pass her, I raised my game a little and push. The second last corner after 1 Utama, is where I started to empty my tank. It was still an approximately 1KM to go, but I felt good. And as I saw The Curve, I knew I had clocked a good time and therefore dashed to the finish line as I crossed it at 00:50:53. I'm very happy with my time as the distance is very closed to the 10KM mark as measure by my GPS sensor and also the other runners. And not to mention the hills. And therefore as promised, I managed to redeem myself for this run after doing badly last year. A 00:12:52 shaved off. And not forgetting that I wore a heavy shoe which I did on purpose so that not only racing, I can actually train with it too.

. Orange Run, therefore I'm in orange...

Despite the "downgraded" goodie bag made out of a pretty good quality material (not sure what the bag is called) as it just consists of a finisher's certificate and a bottle of mineral water, I actually enjoyed the run. Nothing to complain here as it's after all a free run. Traffic control was better than last year and at least the water station served the original 100 Plus this time together with the tangerine flavoured. But I wonder. If the distance is so close to 10KM, why not change the name to 10KM run instead. Does BHP have a liking for 9KM? Hmm...

The goodie bag...