Into The Red Zone...

By Frank

Well... I can't really think of a suitable title for this entry. Therefore, just imagine the car's RPM meter where the red zone lies and what will happen if you keep revving at that zone.

Over the past weekend, I shattered my 10KM personal best by 29 seconds. I was both happy but yet disappointed the same time. I ran my best and had fun but honestly speaking, I suffered. As mentioned before, I'm not built for speed. Never I am since the day I started running.

At the Nike+ Human Race 10K 2009, things went awry as early as the fourth kilometer. The first 4KM were all right but what happened next might be due that I went out too fast too early like a charging F1 car. The first sign of trouble came when my chest started to tighten followed by numbness on my left arm. I do not want to elaborate on this, but I'm sure many of you knows what it means. In fact, I did foresee that I will experience it. I understand what is going on, slowed down as I do not intend to go down before my showdown at Macau but I kept going and eventually completed the race, painfully in a way.

The above explains that my body isn't capable to substain the pace I need to accomplish my marathon dream. Though my mental strength is there and with the legs I need, as long the main engine can't take it, everything will be meaningless.

Though my training regime has went on well, I'm not to confident to achieve my marathon dream. I will need my 10KM pace should I want to achieve it and to substain it throughout the entire 42KM distance is where the big question mark lies. Maybe I never will achieve my dream, but heck I will give it my best shot at Macau Marathon 2009. At this time of writing, it's only 38 days till race day. And with the Powerman 2009 and Penang Bridge International Marathon 2009 coming up next which will be part of my training regime, I am left with very minimal time to sharpen where my weakness lies. I doubt there will be much improvement, but I guess its better I try rather than sitting on the couch doing nothing.

Nike+ Human Race 10K 2009...

Event: Nike+ Human Race 10K 2009
Venue: Formula One Pit, Singapore
Date: 24 October 2009
Time: 7.10am
Distance: 10KM
Shoe: Nike LunarGlide+
By Frank

On 31 August 2008, I ran my 10KM personal best of 00:47:55 at the Nike+ Human Race 10K 2008. Now, almost 14 months later, after a gruelling 300KM total distance ran over the past 19 days and with only a days rest before this year's edition, will I be able to break last year's time?

23 October 2009. Pre-race day...
The day started extremely early for me as I arrived at the First Coach Bangsar station as early as 6.20am though the journey down will only start at 9.30am. This is because I had to hitch a free ride from dad as I wanted an easy option down to town during the rush hour. With 3 hours to spare, I had my breakfast at the nearby eatery while waiting for Choi who is running the North Face Endurance Race, to arrive which he did at about 7.45am before the journey began sharp at 9.30am.

Close to 6 hours later, we found ourselves at Velocity Mall, Novena at Singapore. Not wasting any previous time, we quickly made our way to Fragrance Hotel - Oasis on foot which is just about 10 minutes walk away. After checking into our small but yet cozy room, we were out again. This time to Orchard Road where I collected my race pack from the Nike Store at Wisma Atria. Had a great time there chatting with the Nike staff which includes Victoria whom I started behind her at last year's race. She isn't running this year though. Off to Suntec City next as it was Choi's turn to collect his race pack before meeting up with his run partner Yuan for a lunch. Yes, it's lunch at 5pm! Boy, we were really hungry.

Contents of the race pack. 314885 is my bib number...

We parted ways with Yuan and made our way back to Velocity Mall to meet up with Dominic, Choi's person in contact for most of the merchandise he carries. Then it's dinner before making our way back to the hotel to sort out our stuff before calling it a day.

24 October 2009. Race day...
241009 instead of 310808 this time. It's the usual race day early waking up procedure for me as I woke up about 3am, feeling a little nervous while preparing myself. At 5am, after wishing Choi the best for his gruelling race, I made by way to the Singapore Flyer via a cab. It's actually pretty nearby and I was glad that the cab ride didn't cause a fortune.

The Nike+ Human Race 10K 2009 race route...

As it was still early, I managed to catch the volunteers preparing themselves for the race. There was even a motivational speech. It was really good to see them in high spirits for this race unlike the ones in Malaysia. Deposited my baggage and hung around the F1 pit building till out of a sudden, tummy ache. I went searching high and low for the toilet which was all over the place but lock! Finally, I found one which was unlock in the Singapore Flyer foyer area. Phew....

I tried to search for Niki who was part of the media team but just couldn't find him. Instead, I bumped into Pui San and Wendy who came all the way from Ipoh. At 6.20am, I did my warm up followed by dynamic stretching as I know that once I get into the start area, I will have no space to do so. At 6.40am, in I went into the F1 pit and what welcomed me was simply amazing! The concert stage was smack right in the middle of the start area with performances by international artistes on it. Oh yeah... Did I mentioned that the start area is actually where the F1 cars line up for their start? Then there were tents from organisers and sponsors along it. What a great atmosphere. I managed to find Wong (Nike's EKIN) at the Nike booth and spoke briefly before I quickly checked into the staring line. I managed to line up at the front just like last year. Phew...

The start and finish gantry...

The concert stage surrounded by the sea of reds...

As I waited for race time, I managed to spot a number of familiar faces which include Haza, Shukri, Niki, Richard and Rudy. We hand signalled wishing a good run to each other before the emcees of Utt and Taya made their return to the stage from last year's edition. They even invited Tay Ping Hui and Rui En from Mediacorp who are ambassadors for their Guys vs. Girls Challenge. A short speech from them and it's time.

At 7.10am, with music blasting from the concert stage, the air horn went off and from the front of the pack, I zoomed out like a F1 car. Not planning to look at the chronograph on my Nike+ SportBand along the whole race, I just gave my best. With every stride, my heart pounded. And with the wide and open running path, I zoomed from Republic Boulevard into Republic Avenue and managed to arrive on the 2KM mark which was along Nicoll Highway. By the time I got here, I was all drenched in my sweat as the weather was really humid. As I approach Stadium Drive, the first water station appeared but I skipped it as I do not want to slow down. I also saw the leading runner making his return at the opposite side. I'm only about 3KM into the race and he is about 500M already away from me.

As I approach the u-turn point near Kallang Leisure Park and heads towards the 4KM mark near the entrance to Stadium Road, my chest started to tighten. Soon later, my left arm from my shoulder onwards became numb and I had to drop it to run. I slowed down here as I do understand what is happening and I do not intend to fall in this race. Took a deep breath with every stride as I made my way passed the Singapore Indoor Stadium. The second water station came into the picture here and though I really wanted to have a sip, it was located within a turn-off from the running path. Therefore, I skipped it.

As I continued along Stadium Link passed the Kallang Basin, another water station appeared around 6.5KM. Though I didn't drink from there, I did grab a cup and poured on my head to cool myself down. Into Geylang Road I ran and though still below the pace I intend to run with, I managed at times to raise my left arm.

Then a welcomed stretch at Crawford Street. The familiar tunnel below Nicoll Highway though I do not know why is certainly one of my favourite spot to run at Singapore. The final water station is stationed here but I ran pass it. As I emerged from the tunnel, it's back onto Republic Avenue and David came from behind and we ran together while chatting away for about 500M when he decided to stop for photo taking.

Then I finally saw the 9KM marker followed by countdown markers for every 250M completed. I up my pace here and forced my left arm up to swing it. As I enter the final stretch, I could see the timer on the gantry showing close to 47 minutes. I know I will have the chance to break my personal best here and thus went for it, opening up my strides and my palm going into sprint pace. And with it, I managed to complete the race with a time of 00:47:26, a new personal best.

This is where I spotted the clock and went for it...

After collecting my finisher's band, I proceeded to the Nike booth where Wong is, to rehydrate and to relieve the tightness on my chest and left arm by performing warming down procedures and stretching. Victor came along too. Was kind of surprised to see him there though. Sweat was dripping from all corners of my body as I rested. Was trying to spot Niki again but instead, I spotted Richard who told me that the rest are in the VIP lounge in the grand stand. Wong helped me get into the lounge and I was really grateful as I was rewarded with company and good food. Met Mena (Nike Malaysia Marketing Manager) here too. I also saw Tay Ping Hui here and though I felt like taking a photo with him, I was a little shy to approach the actor.

The finisher's band...

Food glorious food served in the VIP lounge in the F1 grand stand...

From L-R: Richard, Wong, Mena, Rudy, Niki and myself...

After close to 2 hours of hanging out, I returned to the hotel for a quick shower before making my way to MacRitchie Reservoir to snap photos and to support my friends participating in The North Face Endurance Race. To know more about it, do click on Choi's race experience here.

25 October 2009. Post race day...
After a good rest and a simple breakfast, it's time again to bid farewell to Singapore as myself with Choi took the 11.30am bus home. Overall, another good trip as a new personal best was achieved and an ultra marathoner was crowned.

Overall, the Nike+ Human Race 10K this year is a pretty much improved event. Initially thought to be scaled down due to the economic downturn, I guess I was wrong. The whole race atmosphere and experience was darn good and to start the race from the F1 grid is certainly something that will go down into memory lane for many of us. I certainly had no regrets travelling all the way from Kuala Lumpur to Singapore for a 10KM race on a self expense trip for it's certainly the mother of all 10KM races.

Oh and yeah, as promised, here are the results for the Nike+ Ambassador Challenge held in conjuction with the Nike+ Human Race 10K this year which ended on 24 October 2009 at 11.59pm. With pride and joy, I'm proud to announce that the Rojak Runners emerged as the winner with a total 1967.93KM ran as opposed to Sambal Sprinters 1540.54KM. Besides that, I also emerged as the top runner overal with 311.57KM ran. Woot!

Rojak Runners is crowned the winner...

Yours truly at the top of the leaderboard...

It's Racing Time...

By Frank

The title says it all. It's time to race! In about 57 hours time (at time of writing this), it will be the start of my race season again after a training regime that have lasted about 3 months. Technically speaking, I'm still in training mode as I won't be hitting it hard till the Macau Marathon 2009.

My recent feat which broke all personal boundaries is to have completed a slightly more than 300KM run in 19 days which actually ended today. I initially wanted to do it in 21 days, but to complete it ahead of time is really something I'm proud of. Not only I broken a personal record of mine, I also "broke" my shoe (my first Nike LunarGlide+ tore), broke" 2 pairs of socks and also "broke" my wallet (from buying food and drink to refuel). But I'm glad my legs survived. Phew...

This Saturday, I will be racing in the second edition of the Nike+ Human Race 10K at Singapore. Will be travelling this Friday to Lion City with Choi who will be participating in The North Face Challenge in the 100KM Duo category in which he will be require to run a 50KM distance on a mixture of tarmac and trail. I'm sure he will do well and earn the title ultra marathoner after putting so much effort in his training lately. I will be there after completing my race to support him and also to my other friends like Keat Seong, Jennifer, Michelle and Siok Bee who are running too.

Though I'm taking the Nike+ Human Race 10K 2009 as part of my training regime and also to test out my pace, I would really like to break my current 10KM personal best, which I set at last year's edition. However, as there will be a huge number of runners and without a VIP pass to allow me to start from the front row like last year, I doubt I can do so. But I do hope the new route which starts and finish at the Singapore F1 pit stop will help.

With 2 weeks of rest after the above mentioned 10KM race, it will be my debut in the dualthon scene. Will be participating in the Powerman 2009 long distance category which will involve a 11KM run, 64KM bike and 10KM run. Although just participating to soak up some experience and fun, I believe it's going to be a tough and gruelling race. Hope everything will end well without any injuries.

And 2 weeks later again, it will be my last long run before hitting it real hard at Macau. It will be the Penang Bridge International Marathon 2009 and I will be running the full marathon distance. I will have to tackle this race carefully and timing isn't something I'm aiming for. Just hope that this will be a great race after hearing the organisers put in so much effort.

And finally on 6 December 2009, it will be the one - Macau Marathon 2009. As from above, it's all a 2 weeks rest period in between the races. Hope it will be sufficient. The second and third race will be critical in not getting myself stress out or injured. How will I fare? Let me take a race at a time and start with the Nike+ Human Race 10K 2009. Wish me luck...

120.79KM...

By Frank

As I enter into the third week of my speed training, I am sad to say that it did not materialise as much as I wish. The interval training that I had planned to do was somehow short lived as it only happened for the first week. I know I am not built for speed and therefore interval training isn't my cup of tea. I am forcing myself to do it. But after a couple of sessions, my heart felt the strain as it's going to burst out from the rib cage or even stop beating at anytime. I do not intend to fall during training and so opt for something different. It's good to be flexible at times.

My personal best 100KM weekly mileage stood at 116.01KM which I managed to hit during my Project 84 training. And this time, I intend to break it. Into the second week, my first attempt was close to breaking the 100KM mark, just 7KM shy and I rested for a day. The third week which happen to end today, I finally did it. 7 days of continuous running resulted in a 120.79KM distance ran! It may seem that I am training for another ultra marathon, but I was thinking that since I am now at my peak, why not give it a go. At times, I do feel the strain, but as each day passes by, I do feel really good. The secret, to eat!

My training log (11 October 2009 - 17 October 2009)...

Each run was done at a different pace. Certain parts was easy, while others at race pace. This may help me develop the speed but I wouldn't know by how much until next weekend when I try it out at the Nike+ 10K Human Race 2009. However, I will try to break the 100KM barrier again this week but it's the 30KM run this morning that marks the end of my visit to the Bukit Aman carpark for this year, as next week onwards, it's the start of the race season.

Phedippidations Wordwide Half Marathon 2009...

Event: Phedippidations Wordwide Half Marathon 2009
Venue: Bukit Aman carpark, Kuala Lumpur
Date: 10 October 2009
Time: 4.30am
Distance: 21KM (21.22KM by Nike+ SportBand 2.0)
Shoe: adidas adizero Tempo
By Frank

It's my third year into the Phedippidation Worldwide Half Marathon run. Though a virtual event, it's a privilege to be part of it. I thought it's going to be a lonely one this year, but I was wrong. A last minute e-mail sent out, quickly got the response from my friends like Jamie, Jeff and Lawrence who went for a hiatus. And therefore, most of the Platinum Runners were kind of "re-united" for this run. However, Luc strain his hamstring I think and therefore is out of this. And one thing for sure, we miss our ladies, Lynn and Geraldine.

My running bib this year...

As most of them are registered for the Zen 10KM run category, I started my run early at 4.30am to complete my half marathon distance. After running a loop around the Lake Gardens Bird Park, Jeff who just returned from his very long injury joined me. It's good to have him back and knowing his fitness will be greatly affected, we went slow chatting and catching up along the way. We did 2 loops together before Loke too joined in for my fourth and fifth loop. That will be about 13KM completed by then.

At 6am back at the carpark, we hooked up with Choi, Jamie and Lawrence who are running the 10KM category. Off the 6 of us went running the double hills route. Good startup together as we chatted till about the Mahameru highway crossover where each of us started to break away. By the time I hit the Tijani stretch, I have already ran 21KM in a time of 02:11:09. Indeed a very slow run for me, but I'm glad I ran it this way for reasons in bringing back my heart to "shape".

With 21KM completed, I continued my run back to the carpark which will then give me a total 25KM distance. I slowed down towards the end of Kenny Hills allowing my friends to catch up only to give chase at the final 1KM stretch, a tip given by American long distance runner, Dathan Ritzenhein to finish every run strong as this allows to build speed and strength.

With the run completed, we hung around chit chatting away. Though a low-key run this year, I did enjoy it. Maybe my fourth will see a record turn-out? Lets see...

Worldwide Half Marathon and Zen 10K runners...

My certificate of completion...

Nike+ Human Race 10K 2009: Ambassador Challenge...

The Nike+ Human Race 10K 2009 is coming! Though the nearest race city to Malaysia is Singapore, Nike Malaysia has come up with an idea so that Malaysian runners can soak up the race feeling. Enter the Nike+ Human Race 10K 2009: Ambassador Challenge.

The Nike+ Human Race 10K: Ambassador Challenge...

Technically speaking, the Ambassador Challenge isn't a race. It's basically just something fun, to get one going. If you are a Nike+ runner, then you are in luck to join in. To be one, you just have to start running using the Nike+ Sports Kit or the SportBand 2.0. Setup an account in the Nike+ website, choose a team and off you go running clocking the distances which will be sync into the website. And the team with the longer distance being clocked from 1 October 2009 till 24 October 2009 will win. Another cool feature in the challenge website is the Thrash Talk. Working like a chat box, registered runners are allowed to chat away in there.

Now to the teams. 2 teams made up of 7 Malaysian celebrities and bloggers are up for the challenge. They are the Rojak Runners and Sambal Sprinters (talk about Malaysian food here). The Rojak Runners are represented by Zher Peen, Nana, Niki Cheong and Jason Goh aka smashp0p). As for the Sambal Sprinters, they are Zaquan Razak, Rudy and Amanda Choe. Choose a team to represent and off you go.

So what are you waiting for? The challenge has started so make yourself useful! I will announce the winning team on my Nike+ Human Race 10K 2009 report, so watch for it. Oh by the way, I been recruited by Niki, so you can guess which team I'm on. Hehehe...

Nike+ SportBand 2.0...

By Frank

The original Nike+ SportBand which was launched slightly more than a year ago was a nice and simple to use running watch and pedometer for those who didn't want to run while listening to music using the Nike+ Sports Kit (iPod). However, it was short lived as it was pulled off the shelves as it had quality issues with the display where moisture easily enters it thus causing a malfunction.

The Nike+ SportBand 2.0...

A year down the road, enter the Nike+ SportBand 2.0. Built and look exactly the same as it's predecessor except for the colour, Nike has claimed that the new version had the display issue rectified. Though sporting the same build which includes my suspicion on the edge of the dongle that connects the USB which appear to be "loose" which allowed moisture to enter the display on the previous model, it is proven here that Nike had really rectified the display issue. The internal moisture and water resistant sealing has been totally improved thus making sure it's totally dry in it. I have tested it myself drowning the SportBand in water, showering with it and also taking it out for a real cool morning run together with rain. After almost 2 weeks, it has no issues with it unlike the previous model where it will quickly show its defects within a matter of days. Therefore, the nightmare of the SportBand that most users experience with is now lifted! Kudos to Nike!

Let's see what some of the slight difference in terms of looks compared to the original. As mentioned, the colour has changed which now comes in gender specific colours although both function the same. The men's model is dark grayish on the outer and a dull yellow on the inner band which gives a slight LiveStrong feeling to it. However, from the Internet, it can be seen that there are few other colour option to the inner band like blue. Not too sure if those are available in Malaysia though. The women's model come with a pearl white outer with a pink inner band. Both the transmitter is still in black thus it might cause a little eye sore for some on the women's model. The display now has a white grayish background as oppose to the black in the previous. Though still without lights, it did made it easier to read. However, sadly to say that the display is only protected with a clear plastic cover. Though no issues on looking at the display with it, it is so prone to scratches even from a simple wipe from our fingers or even our apparels. This might cause issues in the future when it becomes difficult to read the display with scratches all over. So that's about it, as even the packing looks exactly the same coming in a small little plastic case with a simple manual in it.

What you'll find in the Nike+ SportBand 2.0...

The band itself. Note the yellow colour...

The SportBand detached from the band. Note the white grayish background on the display...

As with it's predecessor, the Nike+ software needs to be downloaded from the Nike+ website first before plugging in the SportBand into the USB drive. Once installed, plug the SportBand in and let it charge for at least 2 hours and it's ready to go, of course after popping in the sensor into a Nike+ enabled shoe. However, do not forget to setup a Nike+ account first and also setting up your details in it. It will be needed for future synchronisation.

In terms of software, I realised that the SportBand 2.0's firmware is now upgradeable. The first time I hook it up to the Internet for syncing, it detected a new version and prompt for an upgrade option. Clicking on the "Yes" button quickly upgrades it within a matter of minutes. That's a good move from Nike in ensuring the the SportBand is always up to date in features and functionality.

A few articles I read from the Internet, some claimed that Nike has upgraded the SportBand's accuracy. Personally speaking, I found no difference. It still offer about 92% accuracy out of the box and maybe up to 95% if calibrated. Calibration is done by running a known distance and then comparing it with the distance tracked by the SportBand, all done during the synchronisation process. Still a problem though, a sudden change in pace will send the SportBand recording inaccurate distances.

The Nike+ sensor...

With the main button next to the display for start, end and pause function, one just needs to pair the SportBand to the sensor by pressing and holding it for 3 seconds and then by walking a short distance. Then another push on it, and off you go. The button at the side is call a toggle button where you can toggle the display between distance, pace, chrono and calories. Pretty much the same. And as with it's predecessor, the split timing function is still missing and I find this kind of sad.

Overall, the Nike+ SportBand 2.0 is a very much improved gadget over it's predecessor. With the display issue now rectified, runners can now rely on it in getting readings about their run. It may not be as accurate as compared to GPS enabled systems, but it's an affordable solution for those who just want to refer to something. Retailing at the same recommended price of RM229, it is now available at your nearby Nike stores.

Many thanks to Mr. Wong Li-Zren and to Nike Malaysia for replacing my original Nike+ SportBand to this new version although it has been a year.

For the review on the original Nike+ SportBand, hit the link.

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!