The Need For Speed...

By Frank

I've signed off from my base training this morning with a real easy 30KM run. Easy on the pace, but not easy controlling it as my friends slowly disappeared into the distance. Was glad that I wasn't tempted to give chase.

After a total of 335.62KM log in 5 weeks time which includes a 38KM run and a Powerman duathlon simulation, I'm glad that I am now almost to where I were during the fourth quarter of last year. Not much on the heart rate yet as mentioned in my previous entry, but I do feel good.

Cutting short my base training regime by 1 week, it's time now to enter speed training, a regime that I'm not looking forward too. I normally train for speed by running a 5KM distance on race pace. However, that is not going to be enough if I were to achieve my goal at Macau. Therefore, it's interval this time which is more demanding than what I usually practice on. I have never like to run intervals as I know I'm not build for speed but I know that I will really need to do this even if I have to force myself. I will still do my long runs on the weekend, but what differs now is the weekdays. 2 interval sessions will be done over 3 days each week with a recovery run in between. I have identified a 300M route at my residential area so it's pretty convenient for me. This regime should last me probably for 4 weeks.

The final test for speed will come on 24 October 2009 when I will race in the second edition of the Nike+ Human Race at Singapore. My current 10KM personal best was ran at least year's edition so it be nice if I can outrun it this year though I have doubts about it as I do not have a VIP pass like last year which will allowed me to start with the elites at the front row. This year, I will have to manoeuvre through the sea of runners from who knows maybe the rear. Hmmm...

The Nike+ Human Race 2009...

From there on, it will be fine tuning and preparing myself for tapering while I race in the Powerman duathlon and also Penang Bridge International Marathon. Yeap, these 2 races are not my priority and will just take it as experience, training and tapering. With 2 weeks separating Penang Bridge International Marathon and Macau Marathon, it will the perfect time to recover so that I can go all out at the latter. So that's about my whole plan leading up to the big day. For now, I just wish to get over with the speed training as soon as possible.

Every Beat Counts...

By Frank

How time flies! In about a few days time it will be my fifth week into my base training regime which will soon come to an end. Kilometers after kilometers, my running distance gets further and my speed increases though still not up to par. Longest distance ran so far was a 33KM on a single run. I did try a marathon distance though at the end of August but had to abandon it due to major bowel discomfort. Not too sure if I will like to hit the distance now as it may be a little too late and risky. Legs are doing well and in fact, I did a fast pace 30KM last weekend. I believe it was my fastest pace ever this year as I was wearing my 2XU elite compression tights which help me propel my every stride and I was in the mood to do so.

However, I'm still pretty disappointed with my heart rate. Training by calculating on my heart rate readings, I was hoping for a better result. But my resting heart rate has been hovering at an average of 48 beats per minute, still way above my expectation. Not too sure if it was due to my recent lack of sleep issue which may been resulted from overtraining, but it sure is a number I am not happy with. I once peak at an average of 39 beats per minute which was towards the fourth quarter of last year when I was at my peak of everything. However, I think it started rocketing when I went down with injuries that sidelined me for a couple of months.

Run with your heart (rate)...

Fingers and toes cross, I am still hoping to bring down and to maintain my resting heart rate to 39 beats per minute or even lower before the Macau Marathon 2009 which at the time of writing this, is 82 days away. Cause if 1 muscle that's going to power me to my marathon dream, it's going to be the largest one, my heart and every beat of it counts.

Important Running Tips...

By Frank

2 mornings ago, I had a 20KM run with Luc. Though it went well, I was really tired after that as I did not sleep before the run. In fact, I haven't been sleeping well this few days whenever there is a run the next day. In fact, I sleep better on a normal day, though with my stress level high nowadays, this hasn't come easy.

As I was chatting with Chee Kong over the messenger service, he told me that I may have overtrained. I have just started my base training a couple of weeks ago though I have already hit the 30KM distance. I did try to hit the 42KM distance last Saturday but it did not materialise as I went down with 2 visits to the toilet which left me too uncomfortable to carry on. I was suprised by Chee Kong's statement at first but through a link he sent me, it does really make sense. Though I do feel good, the question is have I started hitting high mileage too early before my body is ready for it? Hmmm...

But anyway, here's to share the content of the link Chee Kong sent me. A write up from Dr. George Sheehan.

Important Running Tips For Every Runner To Know.

01) Keep a record of your morning pulse. Lie in bed for a few minutes after you awaken and then take your pulse. As your training progresses, it will gradually become slower and after three months or so plateau out. From then on, if you awaken and find a rate of 10 or more beats higher, you have not recovered from your previous day's runs, races or stresses. Take the day or more off until the pulse returns to normal.

02) Weigh yourself regularly. Initially you will not lose much weight. What you lose in fat you will put on in muscle. Running consumes 100 calories a mile and there are 3,500 calories to a pound so you can see weight loss will be slow unless you do heavy mileage.

03) Do your exercises daily. The more you run, the more muscle imbalance occurs. The calf, hamstrings (back thigh) and low back muscles become short, tight and inflexible. They have to be stretched. On the other hand the shins, the quads (front thigh) and the belly muscles become relatively weak. They must be strengthened. Learn the Magic Six: Three strengthening exercises, three stretching exercises.

04) Eat to run. Eat a good high-protein breakfast, then have a light lunch. Run on an empty stomach at least two, preferably three hours after your last meal. Save the carbohydrates for the meal after the run to replenish the muscle sugar.

05) Drink plenty of fluids. Take sugar-free drinks up to 15 minutes before running. Then take 12 to 16 ounces of easily tolerated juices, tea with honey or sugar, defizzed Coke, etc. before setting out. In winter that should be all you need.

06) Run on an empty colon. Running causes increased peristalsis, cramps and even diarrhea. Having a bowel movement before running and particularly before racing prevents these abdominal symptoms.

07) Wear the right clothes. In winter this means a base of thermal underwear followed by several layers of cotton or wool shirts with at least one being a turtleneck. Wear a ski mask and mittens. Use nylon if necessary to protect against wind and wet. In summer the main enemy is radiant heat. Remember to wear white clothes and use some kind of head covering.

08) Find your shoes and stick to them. High-arch feet do better with narrow heels. Morton's Foot (short big toe, long second toe) may need an arch support in the shoe. If a shoe works, train in it, and wear it to work.

09) The fitness equation is 30 minutes at a comfortable pace four times a week. Your body should be able to tell you that "comfortable" pace. If in doubt use the "talk test". Run at a speed at which you can carry on a conversation with a companion.

10) Run economically. Do not bounce or overstride. You should lengthen your stride by pushing off, not by reaching out. Do not let your foot get ahead of your knee. This means your knee will be slightly bent at footstrike. Run from the hips down with the upper body straight up and used only for balance. Relax.

11) Belly breathe. This is not easy and must be practiced and consciously done just prior to a run or a race. Take air into your belly and exhale against a slight resistance either through pursed lips or by a grunt or a groan. This uses the diaphragm correctly and prevents the "stitch."

12) Wait for your second wind. It takes six to 10 minutes and one degree in body temperature to shunt the blood to the working muscles. When that happens you will experience a light warm sweat and know what the "second wind" means. You must run quite slowly until this occurs. Then you can dial yourself to "comfortable," put yourself on automatic pilot, and enjoy.

13) Run against traffic. Two heads are better than one in preventing an accident. Turn your back on a driver and you are giving up control of your life. At night wear some reflective material or carry a small flashlight.

14) Give dogs their territory. Cross to the other side of the road and pick up some object you can brandish at them. Never try to outrun a dog. Face the dog and keep talking until it appears to be safe to go on.

15) Learn to read your body. Be aware of signs of overtraining. If the second wind brings a cold clammy sweat, head for home. Establish a DEW line that alerts you to impending trouble. Loss of zest, high morning pulse, lightheadedness on standing, scratchy throat, swollen glands, insomnia, palpitation, are some of the frequent harbingers of trouble.

16) Do not run with a cold. A cold means you are overtrained. You have already run too much. Wait at least three days, preferably longer. Take a nap the hour you would usually spend running.

17) Do not cheat on your sleep. Add an extra hour when in heavy training. Also arrange for at least one or two naps a week and take a long one after your weekend run.

18) When injured find a substitute activity to maintain fitness. Swim, cycle or walk for the same time you would normally jog.

19) Most injuries result from a change in your training. A change in shoes, an increase in mileage (25 miles per week is the dividing line; at 50 miles per week the injury rate is doubled), hill or speed work, or a change in surface. Almost always there is some associated weakness of the foot, muscle strength/flexibility imbalance, or one leg shorter than the other. Use of heel lifts, arch supports, modification of shoes and corrective exercises may be necessary before you are able to return to pain-free running.

20) Training is a practical application of Hans Selye's General Adaptation Syndrome. Stress is applied, the organism reacts, a suitable time is given to reestablish equilibrium. Then stress is applied again. Each of us can stand different loads and need different amounts of time to adapt. You are an experiment of one. Establish your own schedule, do not follow anyone else's.

* From Dr. George Sheehan Essay 10.

Let The Games Begin...

By Frank

My 2 weeks periodisation phase for Project DREAM came to an end at last weekend's Merdeka Criterium Race 2009, a bike race. I must say it went pretty well as my body manage to adapt to it. With 5 days rest with just a couple of short easy runs, I began with my next phase of training this morning, base training. This is where the real game begins as it's here where I will slowly build up my mileage to get my body and legs accustom to the stress it's going to take on for the next phase and also during the actual race. With time running short, I foresee this stage to last about 5 weeks. Distance for weekday runs will be increased to a 10KM distance while still maintaining my cycling, resistance training and swimming routine, once each per week. And since it's the start of the fasting month, there will be no races and therefore, I can hit the mileage during the weekend.

However, things got off to a hasty start for this phase as I decided to take on the 30KM distance for my first run, a situation pretty similiar to a few months back when I returned from my fractured knee injury. Perhaps a little daring, but I was really feeling good. I ran at a tempo pace, not allowing my heart rate to rocket over 80% from my maximum heart rate, though I believe at certain stages it did. Energy level was fine and I was really feeling good throughout the run. No heaving puffing and still managing a word or two. However, the same can't be said about my legs. Left knee wasn't yet 100% and there was still a slight discomfort especially on the descend. However, it's an on and off situation and hopefully this is a good sign of recovery. Fingers and toes cross.

I completed my run in 10 minutes pass the 3 hours mark. Feeling real good after it though legs were a little sore. More work needs to be done but since this is just the start of it, I'm pretty please with my results. Things are looking good and slowly shaping up. Hopefully by the end of 5 weeks or maybe 6 weeks max, I shall be able to run comfortably up to a marathon distance. But for now, I'm just happy that I'm back!

Merdeka Criterium Race 2009...

Event: Merdeka Criterium Race 2009
Venue: Seksyen 6, Kota Damansara, Selangor
Date: 16 August 2009
Time: 8am
Distance: 28KM - 2.8KM X 10 laps (did only 21.2KM by Polar CS100)
Bike: Merida Road Race 905-Com
By Frank

My second road race since I've gotten my bike. I registered for this because the race venue is within 1KM from my residence. And I though of giving support to the organising committee since this is a first sporting event in the neighbourhood. But boy, my hopes for a good race were dashed, even on the race pack collection yesterday.

I registered myself and Andrew through Herbert from KSH Merida. Even so, I needed to fill in the form yet again during the collection. I don't understand the trouble as the form is the same and besides, the process took so long though there weren't many participants around. Reason why was due that the organising committee was having their own sweet time processing the application and chatting away among themselves. It took me about 20 minutes just to collect 2 race packs when I was the first in the queue. Wait, there wasn't even a queue.

The registration form which was plain simple stated 8am to be the flag off time. But upon receiving the race pack with the itinerary in it, I found out that my category will only start at 10.45am but I was required to report in before 8am. What’s with the 3 hour wait? Speech, national anthem and so on. You get the idea. They could have included this detail in the registration form.

With no choice, I arrived at the venue close to 8am and soon met up with Andrew and Wai Lam, the latter came to give support and to snap photos. With 90 minutes till Andrew’s start time as he registered for the 20KM mountain bike category, we hung around at the nearby eatery till an important announcement was made. The race course was altered and more loops have to be done as the traffic police didn’t agree with the road closure time. And I thought this was supposed to be agreed before hand? OK, no big deal on this as distance is still the same. To understand the route, all cyclists went for 1 lap with the aide of the traffic police clearing the road for us.

Just slightly after 9.30am, Andrew’s category was flagged off followed shortly by the 20KM road bike. I believe there were about 100 participants here which include 2 kids, the youngest being 9 years old! I stood at the side to cheer. The roads were closed to traffic and I pity the motorist who were honking their car horns off for having to be stuck in a massive traffic jam for the entire duration of the race. I do appreciate this, but maybe the traffic police could have opened a lane for them? Just my 2 cents though. And in about an hour’s time, the race was completed. Though I believe Andrew suffered as he hasn’t been cycling for a very long time, he did well. And soon, another surprise came. Lionel came to support! Thanks!

At 11am, after a 15 minutes delay, it was my turn, the 28KM road bike open category which attracted about 50 cyclists. I was to cycle for 10 laps. I started from the back with some space in front of me. Reason, I started moving as the countdown was still at 3, so I could have a little rolling start plus to clip into my pedals. And with that, I had the advantage of a good start as I took the outer lane and went straight to the front of the peloton. However, it was only for a matter of seconds before the stronger cyclists took over as they overtook me from everywhere. I admit I was worried about crashing here, so I slowed down to let them pass and soon found myself at the back. Not last but at the back.

28KM road bike open cyclists ready for the start...

Yours truly getting ready from the back of the pack...

Taking it as the conclusion of my periodization phase for my Project DREAM training, I decided to pedal hard for a lap, before doing a recovery at the next and to repeat again for the entire course. But as my 2 biggest gears was giving out some noise as the chain is being rub against the derailleur, I had to use the next available gear as I didn't want to damage any parts. And it was not easy as the last 2 stretch, I had to ride against the wind. The first stretch took cyclist around Persiaran Mahagoni, a wide smooth road leading to Persiaran Surian which was totally opposite. The tarmac which was mostly cracked resulted in a bumpy ride, and together with certain places with uneven surfaces, my bum was made to suffer. Not to mention there were tire puncture casualties from this throughout the race, some as early as the first lap. Then it was into Jalan Cecawi before the final stretch of heading to the start/finish line to complete 1 lap.

At the start of my second lap, I already felt the dryness in my throat. Though it rained yesterday, the haze was still present. Though I had water with me, I didn’t’ drink a single drop from it throughout my ride. Lap after lap, I soon lost count of how many I have done. And I did not want to look at my cyclometer for the distance, just my speed will do. Every time I passed the start/finish line, I could hear cheers from Andrew, Lionel and Wai Lam, and sometimes from the other cyclists too.

Zooming past the start/finish line...

Mid way through my ride, the roads were opened back to traffic. And boy, it was the entire road and some cars came close to me! Though the traffic police were still manning most of the junctions, the main roads were really dangerous. I had to look back at times to ensure my own safety.

At my "second last" lap I think, someone crashed heavily at the Persiaran Surian stretch and medical attention was needed. I had to cycle on the outer lane as ambulance and other vehicles took the inner. And it was really bumpy as it was uneven due to cement spilled some time ago which had dried up. And soon in front, I nearly knocked into a dog that was crossing the street leisurely on its own. Dogs really bad at looking out for vehicles I guess.

Arriving at the start/finish line again, I was told 2 more laps to go. It wasn’t possible at my speed. It was just too fast for me to complete 28KM. A quick check on my cyclometer reveal that I only pedaled for about 18KM. What is happening here?

So be it. Took the lap easy, saving for the final lap to sprint to the finish. But it was a bad choice as I was flagged down upon completing this lap with the marshall telling me that the race was over. Reason? The leader had completed his race and the road is to be opened entirely. I felt disgusted with this type of decision. A 21.2KM race for me in a time of 00:43:46.

Completing the race early without even realising it...

Cycled into the rest area and took 3 cans of some weird isotonic drink. My throat was really dry. Regroup with my friends and didn’t want to talk too much about the race among ourselves, we all left the venue immediately without hesitating much and headed for lunch then back home for a well deserved rest.

Throughout my entire ride, the leader and the leading peloton passed me twice. There were really fast and I suspect the leader might be pedaling at a speed of about 50KM/H! But to accept this as the reason for cutting the race short for other cyclists is just so unacceptable. Many things and confusion could have been avoided by simply putting it on ink. But the organiser choose to leave it out from the registration form which left cyclists fuming over the overall quality of the event. In the end, I felt cheated from a badly organised event.

Nike LunarGlide+...

By Frank

I received the Nike LunarGlide+ on 9 July 2009, courtesy of Nike Sales Malaysia as part of their launch event. One month plus down the road, it's about time I give I full blown review on it after testing it out on a few runs, including races. As the name suggest, it is the third model that falls under Nike's Lunar lineage, the Nike LunarTrainer+ and Nike LunaRacer+ being the 2 earlier models. One interesting fact about it is that it is built as a stability cushioning shoe hence offering the best of both worlds. And not forgetting it's also Nike+ enabled so you can pop that little Nike+ sensor into the midsole for distance and speed tracking.

The Nike LunarGlide+...

Available now retailing at a recommended price of RM399, the Nike LunarGlide+ comes in gender specific model. The men's version in black and orange while the women in white, grey and orange. The reason is pretty much obvious. The bio-mechanics and motor function between the 2 genders are rather different, not to mention our running style. The women's version seems a little more curvy and much more attention is given to it which includes a different crash pad and arch support. However, I'm here to give my take on the men's version.

Weighting at about 297 grams for a men's size US8.5, it's the heaviest of all 3 shoes in the Lunar family. Despite it, the overall build quality is very much improved over its 2 predecessor. Paddings and memory foams are added to areas which are most prone to chaffing and irritation. The first batches of Nike LunarTrainer+ launched last year caused massive chaffing on the Achilles heel due to the high design. It was rectified wit the "face lifted" model by lowering the collar through a "crescent" shape design. And I was certainly glad Nike choose to add memory foam on the collar this time hence rectifying it once and for all. The heel counter this time was also made pretty hard with a plastic cup shaped over it. But thanks to the padding, it actually help for a more stabilise ride.

The padded collar...

The plastic heel counter...

The overall fit of the shoe is much more superior this time. As mentioned earlier, the extra padding helped and it wrapped around my feet nicely without having feel too tight.It may not be as soft as the Nike LunarTrainer+, but I did prefer this. And most importantly, it was built seamlessly with a roomier toe box. However, I felt it would need a little more flexibility. Being a build over an overlays of narrow air mesh which includes FlyWire on the arch area, it felt stiff. And why did I mentioned narrow air mesh? The shoes were warm! Being black attracts heat and besides, the ventilation holes on the air mesh is so narrow that I can hardly actually see one with my naked eye.

FlyWire seen on the arch area...

The overlays...

So when one hears the name Lunar, they will immediately remember the Lunar foam and also the LunarLite cushioning system used in earlier models. However in the Nike LunarGlide+ this time, only the LunarLite is retained which is used as the outsole material which is represented in orange. The Lunar foam however is missing and only mildly injected into an external midsole carrier. I really do miss the foam as with it missing, it contributed to a cushioning that's a little hard for some of you out there. And one interesting to note is the wedge design. The medial foam within the shoe is made higher compared to the lateral and Nike calls this Dynamic Support (see picture below). Reasons for this is to provide the necessary heel support for runners based on the typical running gait of runners. One will feel the wedge design immediately after putting on the shoe, even when standing.

LunarLite retained as the outsole material...

Dynamic Support or wedge design (left shoe)...

Compared to it's predesscors, lots of BRS 1000 carbon rubber were used. So much of it, it covered about 50% of the whole outsole. This might have been one of the factor that contributed to the hard cushioning I mentioned earlier, but it also meant that this shoe is built to last. No doubt by looking at the outsole, the durability can be determined almost immediately. I foresee a give and take of 1000KM running distance with it, since my Nike Air Zoom Vomero+ 3 gave me a close to 900KM. Not forgetting the traction was great with this shoe. The carbon rubber coupled with the mini waffle tread at the forefoot area gave me assurance of even running on wet surfaces especially on tiles and smooth cemented areas.

Mini waffle tread on the forefoot area...

With the test runs I did over the past 1 month or so, I have mixed reaction for the shoe. No doubt, I felt comfortable putting it on. Running a 10KM with it is pretty much acceptable and perhaps 15KM too. However, I experienced forefoot discomfort on a couple of half marathon distance runs. I felt the shoe needed more forefoot cushioning and also assume that the poor flexibility of the shoe might have contributed to it. The stiffness of the shoe didn't allow my upper forefoot where metatarsals sits to flex naturally. As for the heel's cushioning, though it felt harder compared to its predecessors, I can live with it as I must say it does provides the "bounce" when running. Just don't go walking with it as it's just too hard! But in all, I do appreciate it's great traction and overall fit. No clumsy accidents like slipping during taking corners and so far, no irritations on any areas. But do remember to wear thin and moisture wicking socks as you don't want to end up with a squishy ride. So in the end, as usual I will sum it up with my own scores.

Comfort: 8/10
Cushioning: 8/10
Design: 8/10
Flexibility: 7.5/10
Weight: 8.5/10
Overall: 8/10

adidas King Of The Road 2009...

Event: adidas King Of The Road 2009
Venue: Stadium Shah Alam, Selangor
Date: 2 August 2009
Time: 6.30am
Distance: 22KM (21.82KM by Choi's Garmin Forerunner 205)
Shoe: Nike LunarGlide+
By Frank

After last weekend's Shape & Mens Health Run which made me realised that I'm really out of shape, I decided that I shall start everything from scratch again. Therefore, it's with this edition of the adidas King Of The Road 2009 that I will start off with my periodization phase. 22KM worth of easy but quality run is what I am looking for, not speed. Though my legs are yet to be 100%, I believe this run won't take too much out of it. Besides, this will probably be the "last" event before the fasting month begins. So, I will have plenty of time to rest, provided I don't get myself involve in any stressful weekend training. Haha...

Arrived at 5.15am and was surprised that the stadium car park was pretty filled up. Was lucky that I found myself a good spot. Soon, I met up with Henry as we agreed to meet up as I just sold him a Polar heart rate monitor. A quick change into my running gear and off I went looking for the toilet.

Arriving at the main gate to the stadium, a reporting booth was set up and runners just had to pass the reporting card to the officials to receive a wrist band. Pretty efficient. Arriving at the toilet, the queue was long and hygiene was pretty poor. I held on to it and just walked out and soon met up with Kevin, Pueh Tian and Julie. The rest like Andrew, Choi, Loke, Marvin and Shine soon arrived and it was time to run.

Runners were lead out to the road just outside the stadium at at 6.30am sharp, the Selangor Chief Minister started the race. Off I went with Choi and Loke but I soon let them out run me. Immediately, I miss Jamie who I ran and paced with at last year's edition. This year, my pacer will be my heart as I just want to run my own easy pace, maintaining my heart rate at about 70% from my maximum heart rate. Though I didn't wear any heart rate monitor, I'm able to estimate it through my own experience. Besides, 70% is a comfort zone where I wasn't feeling breathless and am still able to strike a conversation.

The start was about a 2KM climb towards the Selangor Palace before hitting the long stretch of Persiaran Kayangan pass Concorde Hotel, Shah Alam Mosque and a few shop lots and housing areas. Though running at an easy pace, things weren't easy at all. Left knee immediately felt uncomfortable from the start and my stomach was acting up as the earlier visit to the toilet was a failure. Things were getting a bit out of hand, but I didn't want to stop running. I told myself to just keep running, keep breathing and to shift my mind towards something else. I even restricted myself from drinking even from my own tumbler which might trigger off any further discomfort which I experienced last week.

Arriving approximately at the 8KM mark, a Petronas station appeared. I was really tempted to make my toilet visit here but was worried that I might cramp up. Therefore, I ran pass the station with my fingers cross hoping it was the right decision.

Ran pass the Federal Highway and into Padang Jawa where the Transport Authority office was. This is where the start of the industrial area and roundabouts. Based on last year's experience, traffic can be pretty dangerous here so I just have to have my eyes and ears open. Thankfully, the traffic police were doing a remarkable job this year, though I can't say the same for our Malaysian drivers. Impatient and honking at runners, sometimes I felt embarrassed to be part of this country. And at a certain point too, I overheard a lady cursing in the car while the driver was enjoying himself honking.

Continuing in the industrial area passing a few known factories like Panasonic and Toyota, I felt my stomach discomfort slowly disappearing. Though it was a good sign, I still didn't dare to risk drinking. However, legs were getting a beating. Hamstring were tight and soreness is felt. I was suspecting it might be due to the tough outsole of the Nike LunarGlide+. Besides this, my left forefoot too was a little painful. Hmmm... What is going on here? A post-mortem on the shoe will be done soon.

Persiaran Selangor is a very much welcome sight. I know this will lead to the giant roundabout which overlooks the Federal Highway and the stadium is within reach in about 4KM. I started drinking at this point, slowing sipping my Endurox R4 and eventually finished it just before arriving at the Kayangan roundabout. It was short climb here towards the final roundabout before entering the stadium compound where Bong who completed his run, called out to me.

Into the stadium tunnel I ran. There was a little Olympic feel to it except to say the tunnel lighting here was yellowish dim and pretty dull looking. And somehow I felt the tunnel was really long. It took a pretty long time for me to emerge out from it or maybe it is all in my mind. Hmmm... As I emerged out of it, I heard Shine cheering from the side. Gave him a wave and off I ran into my finishing funnel as I completed my run in 02:17:49, a slight 2 minutes plus from the cut off time as I heard the gun went off later.

Did my warm down and stretching before hanging around the field after collecting my finisher's medal and certificate. Soon was greeted by Choi, Lau, Yin Fook, Pui San, Shih Ming and Yee Tze before I made my way home. No post-race meal this time as I was feeling a little unwell and also most of my friends are either at Penang or doing the Desaru triathlon at Johor.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Overall, though a lonely run with half of it hoping no bowel mishap will happen, I was glad I had an easy but quality run. Legs no doubt is a bit sore but am just glad. You get what I mean. Though there were hiccups like missing distance markers and bad runner lane control in the stadium tunnel, I was glad too that adidas learned from their mistake from the previous 2 editions where water was a sacred item. This year, it was sufficient. Besides, the Stadium Shah Alam was a great place to hold this event. The atmosphere was just excellent. And my hats off to the traffic police who did their job well today. Finally, my thanks to Bong, Shine and Uncle Sonny who came to ask about my condition rather than asking about my timing. I'm going borrow this phrase from the oldest runner in last year's Standard Chartered Singapore Marathon. "Don't ask me how fast I ran. Ask me if I completed it?". Very true indeed!

Shape & Men's Health Run 2009...

Event: Shape & Men's Health Run 2009
Venue: Dataran Putrajaya, Putrajaya
Date: 25 July 2009
Time: 8.00pm
Distance: 11.5KM (11.42KM by James's Garmin Forerunner 405)
Shoe: Nike LunarGlide+
By Frank

The Shape & Men's Health Run which made its debut here last year was a successful running event that offers not only a well organised run but also attracted lots of sponsors which in the end benefited the runners with a superbly packed goodie bag. This year's edition was upgraded to a distance of 11.5KM and instead of a morning run at the streets of Kuala Lumpur city, a night run at Putrajaya was held instead.

This was my first ever running event after going down with injury at the Standard Chartered Kuala Lumpur Marathon 2009. Though I did a couple of short runs being a 2.7KM and 5KM respectively followed by a 160KM bike ride last weekend, I still do not know if my legs especially my left will be able to withstand the pounding of a 11.5KM run, plus the hard surface at Putrajaya. Therefore, I do not have high hopes for this run. Just taking it as a test run and to have fun with my friends. Besides, I will be testing out the Nike LunarGlide+ which I received a couple of weeks ago which I have yet to test them.

I arrived together with Pui San and Shih Ming as I bump into them halfway through the drive to the venue. With close to 2 hours to go, we hung around the race village and soon was united with the rest of the THG group from Lynn, Chin Chin, Michelle, Siok Bee and Raymond. Lynn decided not to run though and she came armed with her camera. Thanks Lynn! I even met up with Henry whom I was chatting through Facebook in the noon while he was waiting for a flight back from Penang. And the big suprise was, I bump into James who came together with Yoke Kuan, both student and ex-colleague respectively from Taylor's Business School. Was realy good to catch up with him again.

The run started sharp at 8pm. The weather was really warm and humid. The first 3KM or so was rather flat as it took us towards the Putrajaya International Convention Center. Though I burst out of the starting pent like a charging bull, I was no match for Choi who overtook me with just 1KM into the run. I suspect it was due to the durians he ate earlier. Haha... On the Seri Gemilang Bridge just before arriving at the convention center, Pui San waved and passed me. As like the previous year when I paced with her, this year I couldn't keep up. She soon disappear into the darkness as I started my climb around the convention center's hill.

As I arrived down from the climb, my left knee started to twitch a little. Little vibrations were felt on the knee cap and it was uncomfortable. I slowed my pace down as I made my return to the Seri Gemilang Bridge. There was a refreshment station here and I was forced to gulp down a cup of water due to the dryness. I can even feel the heat coming up from the tarmac as water were spilled over it. Both my foot was getting really warm too, due to the poor ventilation of the Nike LunarGlide+. Continuing on, I spotted Shih Ming on the opposite side and she was looking good for a podium finish. I did not call out to her though as there were too many runners around. Loke passed me just after the bridge as we ran into Precint 4 passed yet another bridge, the Seri Saujana Bridge which offers some best views of Putrajaya. As my pace was slowing down here, I get to enjoy them. As Choi always said, "Slow is beautiful". Keat Seong passed me here, and though we chatted for a moment, he was off soon.

It was a long stretch here around Precint 7 and to the third bridge I ran, the Seri Wawasan Bridge. Beautiful bridge which I'm sure the newly weds will agree too as they were doing their photo shoot there. Making my way into the last 2KM, more and more runners passed me as I was conserving my energy for the final kilometer. And upon seeing the marker, I went a little faster bearing the discomfort on my left knee. Yee Hua coincidentally passed me at this point. I felt bad having to pass her immediately after that though. I know it felt like a racing gesture but it was of no intention.

A final climb was all it stands towards the final 200M stretch towards the finish line as I took it just like any hill climbs, small steps with fast cadence. As I took the left turn and immediately saw the finish line, I was just glad that I made it and eventually crossed it in a time of 01:01:28. All 75 finisher's medal were snatched up as expected, but I was rewarded with a goodie bag worth RM300 which was just as good. I was also rewarded by a tummy ache which I had to pay a visit to the toilet. Darn...

Contents of the goodie bag...

We hung around the race village sharing our race experiences with each other. Victor was there too who came to support. Pui San and Shih Ming came in 4th and 5th in their own category respectively. Well done! After getting the prizes and cleaning up, we all adjourned to a nearby eatery till almost midnight before we left for home for a good nights' rest.

Overall, the Shape & Men's Health Run 2009 was a runaway success. Though the weather was really hot and humid, this is something which we all can't control. As I said, just suck it up and run. And though I did mentioned that this was a test run earlier, I was a little disappointed for not able to run a sub 1 hour run, but was consoled by Keat Seong saying that I have yet to recover. Maybe that's true. Thanks pal. Therefore, I'm just currently so out of shape that I got to start everything from scratch. Till my next run next week at the adidas King Of The Road. Now left knee, be good OK?

KRI Century Ride 2009...

Event: KRI Century Ride 2009
Venue: Bukit Kinding Resort, Tanjung Rambutan, Ipoh, Perak
Date: 19 July 2009
Time: 7.00am
Distance: 160KM (155.8KM by Polar CS100)
Bike: Merida Road Race 905-Com
By Frank

This will be my first ever cycling entry as I prepare myself for dualthon and hopefully triathlon soon. Not as easy to write though compared to running, as cycling is a fast pumping adrenaline sport and I can't really remember the places and the time taken to pass each of them. Hence my apologies here as this report isn't as informative as I would like it to be.

It's just 15 days since I have gotten my bike and with barely 2KM of pedalling with it, I'm off to a 160KM bike ride expedition in the state of Perak. And since I have never been to Ipoh, it's a great way to explore the town and state's surroundings. Century Ride is not a race for me, just something for fun and experience since it's my first time on a road bike. To complete is my priority, even if it's outside the qualifying time.

18 July 2009. Pre-ride day.
The journey up to Ipoh started early at 7.50am where I met up with Shih Ming and Pui San at the Sungai Buloh overhead bridge rest area. We agreed to fom a convoy up to Ipoh as I'm not familiar with the roads in Ipoh. Heng and Vin was a little late and decided that we should meet up during the drive up which we did at the Tapah rest area. The drive was smooth but awfully boring and lonely for me. Was hoping someone was travelling with me. Sigh...

My first trip to the town of Ipoh...

Arrived at the small town of Ipoh in about 2 hours plus time and off we all went to a dim sum restaurant called Foh San. And we were lucky that they just shifted into a new place which was rather high class with a hotels' touch to it. But the unlucky part was Heng got a parking fine. Not really his fault as we were searching for a shop to purchase the parking coupon which took us 5 minutes or so. Back to the car, the officer was already done with his job. Don't understand why is the parking coupon still being used instead of the dispenser type, and why isn't Saturday free or half day?

Anyway, had a good time indulging with the dim sum and catching up among ourselves before off to another famous eatery place call Funny Mountain Soya Bean. No doubt the "Tau Foo Fah" was good till Shih Ming and Heng gulped down 2 bowls of it. We parted ways with Heng and Vin as they are on the way back to Penang, and the 3 of us made our way to our hotel.

The scene at Foh San dim sum restaurant...

Did a late check-in for my hotel room at Hotel Fair Park before Shih Ming came from her hotel to pick me up to attend a briefing session at Tower Regency Hotel. It was here that we joined with the rest of the group from Jennifer, Michelle, Siok Bee, Keat Seong, Raymond and Yip. Lynn and Chin Chin was still at Penang though as they were paddling in a dragon boat charity race.

Part of the THG gang...

Off for tea-time after the short briefing and back to the hotel next for a short rest before it's dinner time at a restaurant call Lou Wong for Ipoh's famous beansprout chicken rice. Nothing spectacular about the chicken rice but the beansprout was really fat and juicy. Filling only half of my hungry stomach, it's back to the hotel to call it a day.

Ice cream for tea-time...

19 July 2009. Riding day.
I have set my alarm to go off at 4am but somehow, I woke up instantly at 3am. With 4 hours till the start of the ride, I slowly got myself ready while keeping myself very carefully not to produce any sound that might disturb both Raymond and Yip who were still sleeping. By 5.30am, I was all set to go and shortly later, Chin Chin, Lynn, Pui San and Shih Ming was already waiting for us at the lobby. Jennifer and Keat Seong was already ready too but I opt to stay with Raymond and Yip instead and asked the rest to make their way to the starting venue first.

The route map...

By the time we arrived at Bukit Kinding resort, we only had 20 minutes to get ourselves ready. And by the time we did so, both myself and Raymond found the cyclist pedalling out of the gate at 7am sharp! Since the time will only be started upon exiting the gate, we both decided to start from here, hence no rolling start for us. Raymond went ahead first while I waited for Chin Chin, Lynn, Pui San and Shih Ming as we agreed to pedal together. Waited till a marshall came out on a motorcycle informing that there was no cyclist left behind. I guess I have missed them , so off I went. 13 years of no pedalling, it was time for my cycling muscles to be awaken, though this historic moment of my comeback was a little comedic as I had a little problem getting my shoe clip on to the pedal hence a shaky start. I even went for a short off road trip when I lost my balance when the support vehicles passed me on the narrow road. Was glad that I wasn't threw off my bike or suffer any puncture. Haha...

My strategy for this 160KM ride is just to keep pedalling even at a slow speed as I have learnt this from John's blog as he particpated in last year's edition. And at times, I will do a sprint followed by a recovery ride. Just want to balance everything out for a first ride. Fun , experience and techniques.

After getting myself warm up after pedalling for 1KM and with the road slightly cleared, I pedalled hard trying to catch up with my friends. At about 5KM or so, a few cyclist passed me and I thought there might be some others at the back. Decision time and I made up my mind to slow down hoping my friends were at the back instead of the front. Soon, I spotted Shih Ming closing on me from behind and I was glad I made the correct decision. Pedalled with her for a while, while chatting before she left after informing that the rest of my friends are at the back. With this, I stopped at the roadside at 8KM to wait for them but I was told off by the policeman. Off I went again but at a very slow speed and this saw Pui San rocketed pass me. 200M after my restart, I finally spotted Lynn and Chin Chin and off we went together.

With no knowledge on drafting and with my inconsistent speed, I decided not to draft them or let them draft me. Kept a minimal distance from them as I pedal, the 3 of us cycled passed Sungai Siput into Kuala Kangsar. The town of Kuala Kangsar was a busy one and I had a little problem as the roads were narrow and traffic was a little heavy. Somewhere around the town's exit, there was a confusion on whether to take a left or right turn as the junction was lacking the direction marker. Was lucky that a support vehicle was near and they directed us. Phew... Talk about getting lost in Perak.

Arriving at 40KM, my bum was already hurting. Another 120KM to go still. I had to stand at times to relieve the pain and pressure from sitting down on the saddle. Eery stroke I took, my poor glutes hurts. Argh... I was glad that the emergency lane here was wide though, hence I can cycle without fears of vehicles coming close to me kept at a minimal. It was about 75KM, we were greeted by a steep climb into a village. It's probably the toughest climb but Lynn showed her strength here powering up the slope like it was so easy. Bravo! As I got to the top, I heard a battle-cry let out by Chin Chin. Kudos to her too, pedalling through it. Shortly in front, we were greeted by the first checkpoint. Refilled our tumblers and off we went again now into Sauk.

Nearly got lost again as there were no direction marker at a turning point. I sprinted to the front to have a quick check and was lucky I spotted a marshall sitting on the pavement just shortly in front. Signalled to the 2 girls to join in and off we went into another beautiful area and into Karai. Had a short chat with Lynn here as we cycled side by side enjoying the view which includes scenic mountains and even a railway bridge. Wonderful!

Lynn and Chin Chin looking great after 108KM of pedalling...

Yours truly looking the opposite though...

Can't really explain much here as I'm not familiar with the surroundings, but we were greeted by the second checkpoint at 108KM before cycling into Lintang. At 120KM, I spotted Yeap from KSH Merida taking a break at the side. He was helping people around, hence he was left behind. Talk about being a bike technician. I stopped for a chat with him before we cycled together for a while as I'm too slow for him. 141KM saw the third and final checkpoint. My left knee here was starting to give me problems and it's a different area from the injury I suffered at the Standard Chartered Kuala Lumpur Marathon 2009. Hmm... Another 20KM to go, I told my knee. Please hang in there. Same goes to my poor bum too which was squashed at that point.

Lynn happily zooming pass me...

20KM long and almost a straight road was the difference between success and failure. Keep pedalling, keep pedalling! At 150KM, Lynn passed me saying 10KM to go! At 154KM, she said again 6KM to go! She was going for it at this stage while I was still conserving my energy for the final sprint. A support vehicle passed me informing me another 3KM to go and this is where I began my sprint. Lynn was about 300M ahead of me as I engaged a higher gear with each kilometer conquered to try close down the gap. I was huffing and puffing as she was really strong at this point. At the last corner into the resort, I zipped up my jersey as a final climb awaits us. I finally caught up with Lynn here and we crossed the finish line 2 seconds apart with her being ahead. 07:53:04 was the time I took, almost 7 minutes from the cut off time. Chin Chin came in 6 minutes later.

Senior riders (Yip and Raymond) together with the 3 newbies (myself, Lynn and Chin Chin)...

Together with Yeap (1st from right) from KSH Merida...

The only disappointment was the lack of support at the finish line. No refreshment was given and we had to search for it. They even ran out of medals. Sigh... Never mind though as they did promise to mail them to us together with the certificate. However , all in all, I was really satisfied with my ride and was glad that I didn't suffer any mishap. Even my legs weren't as sore as I though it will be. It's just that I suffered sunburn on my arms and legs. And my poor squashed bum. I need a new saddle!

My arm got barbequed...

Rested at the canopy just outside the hall, while waiting for Shih Ming and Pui San to join us. Lynn's mum was there too. Got ourselves clean up and off we went for a light snack before heading back to Kuala Lumpur and Penang respectively. Lonely and sleepy drive home for me but was glad that a friend kept me entertained with SMSs. Whoops... I was SMSing while driving. Shhh...

One for the album before leaving Ipoh...

Acknowledgements.
- Jennifer, for an awesome job in helping register for the ride.
- Keat Seong, for the advices and concern shown to us especially the first timers.
- Shih Ming and Pui San, for the tour around Ipoh and for great company.
- Lynn and Chin Chin, for the company along 152KM of the ride.
- Raymond and Yip, for arranging the accomodation and being great room mates.
- The rest of the THG gang for the awesome time together at the small town of Ipoh.
- KSH Merida team for the advices and into the building of my road bike.
- To those who have played a part but not mention here, you know who you are. THANK YOU!

ASICS GEL-Kayano 15...

By Frank

16 years has passed since the introduction of the first ASICS GEL-Kayano. 14 editions later, the 15th edition was introduced and quickly enough in February 2009, Runners World awarded the ASICS GEL-Kayano 15 the Editor's Choice award. Upon reading about it, I was really impressed with it and at the same time, I ran out trainers. Therefore, a check with with a friend of mine who works as a foot care consultant reveals that the shoe is highly recommended for me and therefore brought me and the shoe together.

The ASICS GEL-Kayano 15...

However, somehow for some reasons, it took me a while to actually review this shoe due to the long testing sessions I have to go through with it as I can hardly find any major faults with this shoe! I may sound bias here, but I can assure you that I am not.

A medial view of the shoe...

The ASICS GEL-Kayano 15 falls under the stability category which is suitable for those who pronates a little more than usual and those looking for mild arch support. No doubt it looks big and bulky but ASICS has done a superb job in maintaining the weight at just about 350 grams for a size US8. That's an impressive weight for a trainer that offers much comfort and protection for the foot and not to mention the excellent durability from it. I wore it with no problems lifting the legs stride after stride.

Let's start with the shoe's upper feel. I personally likes memory foam around the shoe's collar. Not only it feels good wrapping around the ankle, it does help prevent chaffing on the Achilles region. Personally, all shoe's collar memory foam are more or less the same but ASICS choose to name theirs PHF which literary stands for Personal Heel Fit. Next up, the Asymmetrical Lacing Design, a first in the ASICS GEL-Kayano series. A quick look on the lacing reveals that is very different from conventional lacing system. It is tilted to a side! The reasons behind this design from ASICS does make sense however as it aligns the medial and lateral quarterly-panels evenly which is how our feet is shaped. A more natural protection and movement for the metatarsal and tarsal bones, runners can look forward to an irritation free and perhaps pain free run. I'm sure that this system will soon be featured in all major ASICS shoes and probably in other brands too. A quick note though is that it may take a little time in getting use to it for those who have yet to try this system.

Asymmetrical Lacing Design...

The shoe's ventilation is good but not great. For those with sweaty foot, they may experience some squishy runs with it. But as OrthoLite technology is used here, bacteria and fungus growth are kept to a minimal. Just don't go smelling your shoes though. And as for the flexibility, it is actually pretty good here considering it is a trainer. Built upon a system called the BioMorphic Fit Technology, this allows the shoe to stretch and expand at certain movement areas of the foot, thus moving together with the foot and reducing any potential irritation.

Next we look at the ASICS GEL-Kayano 15's midsole. There is no secret that ASICS are well known for their GEL cushioning. It can be found all around the shoe's midsole from the forefoot to the rearfoot. However, to further enhance it, a new material is added this round known as the Solyte midsole material which helps cushion the foot even more. And ASICS claimed that the Solyte material at the heel area does deform faster to allow enhanced shock protection by allowing it to shape according to the runner's gait. How true is it, I do not know? But I certainly have no problems running with it.

Front overlays and the Solyte logo...

The GEL cushioning for the heel...

No stability shoe is without a medial support. And ASICS choose to name theirs DuoMax. What I really like about it is that ASICS has chosen to feature the DuoMax for the entire midfoot area hence providing an even support for the arch. Together with the arch support call the Space Trusstic System, not only I find my run pain free, but absolutely comfortable as my foot collapse inwards due to my pronation rate. And what's good to know is that as the shoe does come in gender specific models, as the system is built accordingly to each gender's running style. So no worries on hip injuries.

DuoMax medial support...

The gender specific Space Trusstic System (men's version seen here)...

To the outsole now, the layer of rubbers that come in contact with the earth. Runners who knows ASICS will know the awesome durability of the shoes. One factor that contributed to it is the carbon rubber used called ASICS High Abrasion Resistant rubber. A word of note though, for those who are used to Nike's BRS1000 or Saucony's carbon rubber system, you may find this just a little on the stiff side though. However, together with the outsole's cushioning rubber call the DuraSponge, the shoe's lifespan is prolonged which I believe can easily reach an average of 1,000KM running mileage.

The outsole is built to last...

There is certainly a lot of technology used in building this shoe. But how well will it go to serve each and every individual? I have heard praises on it but also at the same time heard some struggling with it. Personally, I have no problems. My advice however to those finding it hard to adapt to it, will be to have the shoe "run in" first which should take around 50KM to 100KM depending on running style. This will allow the shoe to be "molded" to the runner's foot. To make things easier, I do recommend to walk with the shoes first maybe around the house for a couple of weeks as I do find this rather helpful.

To end my review on the ASICS GEL-Kayano 15, all I can say that it is a great shoe. It really deserves the awards and through 15 generations, it has proven to the running world that it's not only a running shoe, but a legend of its own. The ASICS GEL-Kayano 15 is now available at retail at a recommended selling price of RM599.

Comfort: 8.5/10
Cushioning: 9/10
Design: 8.5/10
Flexibility: 7.5/10
Weight: 7.5/10
Overall: 8.2/10

Rocket Science...

By Frank

Don't be worry about the title. I'm not blasting into space. It's the theme Nike is using to promote their latest running shoe, the Nike LunarGlide+, the successor to the Nike LunarTrainer+ which made it's debut a year ago.

The Nike LunarGlide+...

The stage is set. Not blasting into space though...

Nike shoes and apparels galore...

A year has passed since Nike held the Nike LunarTrainer+ shoe trials for the media team and runners. This year round for the Nike LunarGlide+ saw a larger turnout with both media team and runners turning up at full strength. Lynn, Pui San, Justin and Lionel took part for the first time, while making their return are Shih Ming, Jamie, Loke, Pueh Tian and Rashid too. Geraldine who is now in down under is greatly missed. 2 friends from the media team, Richard from TimeOut KL and Niki who both ran last year's Nike+ Human Race 10K with me was present too.

Lynn collecting her "rocket shoe"...

The trial started off with a short introduction by my pal at Nike, Wong Li-Zren explaining the core technology of the shoe and how different it is to its predecessor. Though my first impression of the shoe wasn't really a good one, the explanation that Wong gave was indeed pretty interesting. Designed as a stability cushioning shoe which is something I have never heard before, I felt an arch support within the shoe which was something I really am thankful to have. And though the medial rear of the shoe is slightly higher compared to the lateral, the latter was built with more cushioning to balance things out. And when I first wore it, I find it rather tough on the heel. A huge chunk of carbon rubber was used and I believe this contributed to it.

Wong Li-Zren explaining the A to Z of the Nike LunarGlide+...

One very important thing about this is shoe is the overall fit is much better than its predecessor. Sensitive areas were now padded especially the collar and it holds the feet nicely like a glove thanks to the seamless design. And the great news is, this shoe comes in gender specific models with the mens model coming in Black/Orange while the womens in White/Grey/Orange. After all the good stuff Wong described and after some tough decision making on whether to join them for a short run due to my injury, I decided to give it a shot.

The sky open up and our run was slightly delayed till about 5.45pm. It reduced to a drizzle and off we went for a 2.7KM run around the Mutiara Damansara neighbourhood. I was going slow following Loke and those from the "Injury Club" being Lynn, Pui San and Shih Ming. The run was good and the shoe gave a "bouncy" feel and the toughness I mentioned earlier was gone. Even traction and stability was much improved and I need not worry now running on pavements. Too early to comment on other areas of the shoe but at the end of it, I was glad that my legs held up.

The shoe is pretty good for a short run like this. Though heavier than the Nike LunarTrainer+, it is very acceptable. Not sure how will it hold for further distance but will give it a go at the upcoming Shape & Men's Health Run in about 2 weeks time. A full review will soon follow then.

A word of thanks to Wong Li-Zren and those at Nike Sales Malaysia for their great hospitality and generosity in organising this trialing session. It was certainly a fruitful one and I'm sure all those who were present will gain that extra knowledge to be shared to the running world out there.

Project DREAM...

By Frank

Project 84 ended successfully just slightly more than a month ago and here I am announcing yet another project of mine. Project DREAM wasn't suppose to start until next year as it's going to be one extremely tough objective to meet. Unlike Project 84 which is just to complete the distance, Project DREAM will see me trying to fulfill my marathon dream, something which I can only dream for now.

Running a marathon is something I really love to do. I compete against myself to prove to myself that I am capable of doing it. I know I'm able to complete it, but one question remains. How fast can I complete it? This is where Project DREAM comes in, to complete a marathon in my wildest timing. Far from my current personal best of 04:04:44 clocked in the Penang Bridge International Marathon 2008, it's a time that I have no chance to achieve in the coming couple of months. Not to mention, I have yet to run a sub 4 marathon. But one thing for sure is that I got to believe that I can, and to train really smart for it.

1 July 2009 is the date I started. I started off with my diet, implementing on a food ban. I was indulging with all sort of food after completing my 84KM adventure. With all the good food in, it's time now to start eating healthy again. Speed is one element that I do not practice while training for my runs. But this time, I have no choice, and speed requires a strong pumping heart. I would really need one to achieve my marathon dream and that is where I hope a healthy diet will help me achieve. A new diet, new training regime and a new mindset with all the past experiences is what I'm looking for.

Reason I'm bringing forward this project of mine is because I would like to jump into the dualthon then the triathlon scene soon before competing in the IronMan, provided I can pick up swimming. Yeap, that will see yet another project of mine. For some of you who might have known, I have just purchased a road bike. A mid range competition road bike from Merida call the Merida Road Race 905-Com. Yeap, I'm back in the saddle after laying off for more than 10 years although in a slightly different way.

My new ride...

And with this new bike, I am able to train differently yet still maintaining my fitness level after suffering from injury during the recent Standard Chartered Kuala Lumpur Marathon 2009. An update on it, I'm currently out of the running scene. Am recovering well, but it's a slow process. I even have sold 2 of my running bibs for 2 upcoming races in this couple of weeks. I hope to return in 3 weeks time for the 2009 edition of the Shape & Men's Health Run. But in the mean time, I will compete in a 160KM bike ride in the state of Perak in 2 weeks time. Maybe not a really wise decision, but I'm just there to soak up on fun and experiences.

After all these blabbering, what is my marathon dream? I will sign off with a cliffhanger here as I will only reveal it a week before the Macau Marathon 2009 in the first wek of December, where it will be my ultimate test of strength and speed. 5 months is all I have to make this a reality. In the mean time, wish me luck.

Runnerz Circle Store...

By Frank

As of midnight 1 July 2009, I hereby announce the launch of the Runnerz Circle Store. Hosted at http://store-runnerzcircle.blogspot.com/, it is created under the same profile as Runnerz Circle and both sites are linked together hence the ease of navigation.

Working hand in hand with official distributors offering the best deals at a fair price, some major brands that I'm carrying are ASICS, Polar and 2XU. To know more about it and the other brands that I'm carrying, do visit the site as the catalog will be updated on a frequent basis.

Thank you all and am certainly looking forward to your support.