Preparation for SCKLM

This will be my first Full Marathon in KL city, also my 5th Marathon. Last year I did my first half marathon in the 2011 SCKLM, the experience running around KL city is definitely something you can’t find from other races. Compare to SCMS, this event is less crowded, and you are really traveled 75% of the KL city on foot by the FM route. I signed up for FM almost immediately when the registration is opened. And I planned to challenge a sub-5 FM in this event. That’s target stayed unchanged so far, but I am not too sure if I manage to handle it now.

Like what I wrote before, I followed the SmartCoach training plan from RunnersWorld. But I can’t follow thru, the plan went out the window right after PJ Dawn. And the training mileages decreased drastically after March. May be due to family commitment, workload or just plain over-trained, I felt tired after pushed over 220km in March. And I slow down when I supposed to push harder in April & May. Further more, I was sick for the pass few weeks and body is yet to recovered fully from it. From the result in ENR2012, tentatively I will not sub-5 in SCKLM. The body is yet to back in condition after the long 2 weeks break from running. Anyway, the tuning of the body these few days went well. There will be another 2 runs for this purpose before I rest for tapering.

So what is the game plan? Plan A is simple. There will be pacers in this race. So I will stick with the 5 hours pacers and stay on the course as long as possible. Is it weird that I need a pacer when I run with GF910XT? Nope, running alongside with some one will definitely give you the push factor to out perform yourself. Even if the pacer run with difference strategy that may ruin your own pace, but you will still benefit by knowing that someone is aiming on the similar finishing time with you, and he/she is still insight :P  I plan to run at consistence 7 minutes pace from start till end. Hopefully one of the 5 hours pacers is using the similar strategy. Plan B? Whenever I ran out of fuel, I will fall back to the 5:30hours pacers.

It may be utterly optimistic for me to hope for a BP in my current condition, but if you are not trying, you will never know. I think I didn’t push enough in my passed marathons, and the dominant factor is all about the mind. My best is yet to happen as I am not really wanted it. This round, all I need to do is totally commit myself to the target, and the rest will follow.

Btw, some runners initiated a side track on Facebook. I will run with this special bib on my back. Click the link to find out more.

See you this Sunday 24 June, in Dataran Merdeka.

Path to running a Marathon with VibramFiveFingers

Many people running with VFF or barefoot, all with difference types of reasons. Some said it helps to prevent injuries; some belief that BF or VFF allow a better biomechanical form in running. Some like it simple, and some may even think this is hot and sexy by doing something out of ordinary.

My reason of running in VFF/BF is because it is simple. There are no/minimum barrier between you and the road surface make you felt that all your senses are activated and you are running as a WHOLE person. There are so many disturbances on our daily life, most of the time we do thing half-heartedly but hoping for the best. Running is one of the activities that you can throw in the whole of YOU and working towards your personal best. Running in VFF or BF put it to an extreme (try day-dreaming via running in VFF/BF, and then you will understand this). And this feeling is very addictive.

I am with my KomodoSport for 10 months now. I lost track on how far it goes, but guess it should be only >500km. Due to my lazy feet, the outsole is in bad condition. Both legs have similar problem but the left leg is slightly better. Other parts are still in good condition.

How to start running in VFF?

Start with walking in it first. I used it as shopping shoes for 2 weeks before I start running with it. There are not guidelines for how long you needed in this stage. Take your time to enjoy the walking in VFF until you are comfortable with it. You should not attempt your normal mileages right away, build you mileages in VFF with the usual practice you had with normal shoes. Start with short distances of 20~30minutes. Slowly increase in weekly basis and stop pushing further when you encounter pain especially in knees, heels or ankles.

Running in VFF or BF is all about landing on your mid-forefoot. So, if you are a forefeet striker, tentatively your calf muscles are more ready then other to adopt the additional load from its barefoot liked running style. If you are heel striker, then you need more time. While adapting to VFF via walking, you can also train up your calf muscles by hill works. Focus on your landing and make effort to land on mid foot on each step. This can be done relatively easy in slow pace, try it with 1~2 minutes on top of your normal marathon pace (or 9~10min/km). Shorten you strides, but fire them rapidly. Your cadences should be faster than 170~180spm. The fast churning will not only help to regulate the breathing, it also prevented you to overstrike.

How far and how soon you are ready for a Marathon? Its all depend on how flexible and adoptable your feet are. Some runners took years just to moving from heel striking to mid foot landing, some just took a few weeks to adjust. You will need to listen to your body to avoid TMTS (too much too soon). When should you start running Marathon in VFF? I would suggest you to consider that only after you done a 32km LSD in VFF without feeling abnormal amount of pain especially in your calves and soles. It will be definitely a painful experience to run 32km or a Marathon, the judgment I made is at least your calves and soles are ready to take the pain.

Retiring VFF KomodoSport

New VFF KomodoSport

New VFF KomodoSport Black & Silver Color Scheme

I completed my first VFF Marathon in ENR2012. I got my second pair of VFF KomodoSport (Black and Silver color scheme, I still prefer the previous Yellow color scheme) and the New Balance MR00. I will be on full time minimalist running shoes. Next race is to challenge the sub-5 Marathon in SCKLM with VFF. Not too confident I can do it, but I will try.

New Balance MR00

PJ Dawn 2012 Race Report

This is another half marathon starting at 3am. My first HM started at this difficult hour is the last Penang Bridge International Marathon. But this time, I don’t need to travel so far and stayed in a noisy hostel. The pre-race preparation went well. The whole family went to bed around 8:30pm (I don’t know about the rest, but I collapsed around that time once light out). Wake up about 1am and felt fresh and excited, and the coughing and blocked nose seem to at ease.

Left home around 1:45am, drove to Kelana Jaya Stadium but the organizer blocked off the entrance of Old Airport Road from Federal Highway. I guess that is a good sign as they are putting some effort on the traffic control (but it can be hard to others whom less familiar with the other access ways to the stadium). Reached the parking around 2:20am. Done some usual stretching, warming up, and then standing in the starting pan wait for the flag off. Met my colleague who took part in 12km. Took some photos.

Race flagged off few minutes before 3am, I think this is the first race that flagged off before the planned time. Usual start off jam only cleared until we reached the Old Airport Road. I stay with my 5.5~6 minutes target pace all the way until we turned into the Ara Damansara after 9km, and then drop the pace to 6.2 minutes. The initial part of the race is very hot without any breeze; we only felt some breeze after few km into Ara Damansara. I lost my pace around 13km when facing the climb before the 2nd U-turn. May be due to the blister forming in my toes, the light breeze, or the very quiet Ara Damansara. I don’t feel like pushing it back to target pace after the U-turn. Stayed at 6.5 minutes all the way until finish. Again missed my sub-2 goal for 7 minutes. Anyway, still a PB in HM distances.

Look back to my HR records, the average HR only 157BPM, typical tempo running mode. And it is inflated too as I pushed at the final 1km back to 5.4 minutes pace. I imagined the average HR will be someway around 165~170BPM if I pushed all the way. It may not be a sub-2, but it will land closer or may be right on the target. I think the issue laid on myself i.e. I am not ready to die for the sub-2 HM. Read Jamie’s blog about this, I think I am still lagging the will to pushing all the way till the end. Need to include some training on the endurance in the mental stage.

Next race will be the SCKLM, I will do my first attempt of sub-5 marathon, but seriously I am lagging of training lately. The workload is catching up and I am currently down by coughing and flu. The training plan went out the window for about 2 weeks now. Hopefully I will be fully recovered by this weekend to squeeze in LSD that more than 32km. Else, I will only have one more chance for a 32km LSD before SCKLM. This is importance for the mind/mental stage training.

Next importance issue, get a replacement of my VFF KomodoSport. Brought the New Balance MR00 last week and tried it on BA-Sri Hartamas 20km, don’t think it can replace the VFF. Stay tune for more detail review next week after I put in more mileages to MR00.

428, what’s next?

If you are the first timer yesterday’s protest, thank you for the support and recognition of the Bersih3.0. I am not an activist and last year 709 is the first time I walked the street. The rally last year, I also like most of the protestors, we followed all the progress at Facebook and other sources, desperately looking for the latest updates, news, watching for the reaction from people and Government to the Bersih2.0. After that? I was totally upset by the Government's response! I felt so helpless and didn’t know what to do. So, if yesterday was your first time, the following are some suggestions:

1. Do something you enjoy doing. If you like to exercise, moderate exercise can improve your mood. Don’t let other people fault screw up your mood.

2. Now switch off the network and keep the entire Sunday to your family. Isn’t this is your purpose to join Bersih? To give your family a better future? But why future? There are some things you can do NOW.

3. Tell every one you know on yesterday's rally. Tell them about the purpose of Bersih3.0 and how it progressed with the government's actions.

4. If you were injured, please rest and take necessary steps to ensure speed recovery. The demand will not achieved by only one or two assembly. Be ready to Bersih 4, 5, 6!

428 然后呢？

如果你昨天第一次上街，谢谢你对净选盟Bersih3.0的认同与支持。我不是社运份子，去年709是我第一次上街。去年集会后我也像大部分的集会者一般看着Facebook，开着网络拼命找集会最新的信息，新闻，看人们与政府对集会的反应。然后？一直在为政府的反应而伤心，生气！进而对自己什么都不能做而感到越来越无奈。所以，如果昨天是你的第一次，以下有一些建议：

1. 去做你喜欢做的事情，如果你喜欢做运动，适量的运动可以改善你的心情。

2. 现在就把网络关掉，把整个星期天留给你的家人。这不是你参与集会的目的吗？给家人更好的明天？有些事情你其实现在就可以做。

3. 告诉你身边每一个人关于昨天的集会。集会的诉求，进展与政府的所作所为。

4. 如果你受伤了，请把身体养好。我们的诉求不是一两个集会就可以达成，准备Bersih 4，5，6 吧！

Off from Running... Prepare for Bersih 3.0

2 more days until 428, are you ready? See you at Dataran Merdeka!

Energizer Night Race 2012 Race Report

This is my first Marathon for year 2012. The last Full Marathon is 4 months ago, so I am exited for this event. The feeling of running is totally difference in both training and racing. Not that I am able to win or that competitive, but nothing will beat the feeling of running together with lots of people aiming the same objective.

The event was a nightmare in year 2011, but with the new organizer, Energizer managed to turn around that perception last Saturday. All the good arrangement showing that the organizer & Energizer really think through and plan for this event. You may have fewer runners this year, but you took extra miles to make sure all the 5k runners happy with the great event!

For some reason (mainly due to work), I am either in the “over” or “under” trained stage compare to the previous Singapore Marathon. I had 2 high mileages months in Feb and March, but really struggled in April. I was into the running mood dip since early April. I did only minimum training to ensure the body is ready for the FM, but this turn out to be a good move. The body is rested before the run and enabling me to push harder in the FM. The mind is cleared once we flagged off from the starting line. The pace is rather consistence for the first 20k, stayed around 6:50~7:30min/km. It is hard to resist an up pace when you running thru a pack of cheerleaders. The soles start complained about the workload and the pace drop to 8min/km. That was around 1/2 of the 3rd loop. The mind is strong and managed to push for another loop, and I had to slow down to brisk walking pace around 9~10min/km.

Around 3.5 laps, 25km, photo by hhh

Laps tracking screen before the end of each loop, photo by Tey.

At 34km (1/2 of the 5th loop), the body and stamina are still ok to continue, but the sole are very pain and 2 blisters formed underneath the toes joint. I start to walk up all the climbs. There will be no way I could do better the SCMS 5:42, so I just enjoy myself and practicing how to regenerate and slowly restart of running from walking. Finally, the laps tracking screen shown that I had completed 5 laps. I am so happy and heading back towards the circuit. The happiness not lasted long, the service route is tougher with 2~3 climbs packed into that final 5km. The clock is ticking and I entered the final stretch in front of the grand stand with 5 minutes before 6 hours. Pushed the last bit out from my body and ignored the pain in the sole, finally I passed the finish line with only 30 seconds before 6 hours.

Finisher Medal, Front

Finisher Medal, Back

VFF after 42km of hard work!

This is the first time I ran a FM in VFF KomodoSport. I found that is difficult to walk in VFF if I don’t want to burn a hole on the outsole (and subsequently on my wallet to buy a new pair). We tended to slip and slide when walking in the low profile shoes or slippers. My VFF already badly wore out at the outsole due to my lazy feet from previous 26km training. So, I am really glad that I not only completed another sub-6 marathon, but also did it in VFF.

VFF Right Outsole before the race

Both legs got similar lazy feet issue.

Overall, this is the best marathon so far I had joined. Sure I will return in their 2013 editon.

Pro,

1. Dedicated parking for Full Marathon, and this year we have no jam before entering the parking area.

2. Plenty of water station (every 2km each) and distances marking.

3. Cheerleading that really kept me going.

4. Laps tracking screen, the tracking is clear and the officers are really helpful to remind the runners on their progress.

5. Challenging route and looping. The looping really help me to adjust my running plan, I can visualize at which point in next loop to take my gel.

6. Shifting the event area to the Mall, with plenty of volunteers to directing participants along the way.

Con,

1. Some part of the route is without any illumination, especially the stretch from the beginning of the loop towards the first traffic light. The car headlight shined from the opposite lane really obstructing our vision.

Met KY and Nick. We had some discussion on Nick’s new favorite Skechers GoRUN. The good remark is tempted me to get one, will try it out on my next shopping day.

Met Paul before the start of the run. Paul really bared this round and running only with his tight & hydration. His body marked with “428 Bersih 3.0” and “Stop Lynas”, so I guess tentatively we will meet again in this Saturday in Dataran Merdeka for Bersih 3.0.

Met Khoo while looping on the route, he is volunteering again in this race. Thank you very much for the support, especially the cup of water at the final water station.

Next race will be PJ Dawn, coincidently the emcee that really screwed up herself in ENR2011 will be part of the “communication” team. I don’t know what is that means, but as the race will be running by PACM, I will still show up on the starting line. Enjoy yourself and have a safe race.

Garmin Forerunner 910XT Review

My previous experience with Garmin doesn’t have a good ending. I had 2 units of GF405CX death in 10 months time. As I had no access to the service report, I can’t confirm the reason of the fatality, but I think it will mostly due to water or moisture immerse into the unit. But the true is I don’t bath or swim with the unit, the only practice I think may ruin the unit is I rinse the unit under the water tape after each run. Which I think is a must as I sweat a lot in every runs. In the end, I really not impressed by Garmin “IPX7” protection (rated submersion up to 1meter and 30minutes in water) in most of their Forerunner products range.

I planned to switch back to Polar (my HRM is Polar FT4, and it’s still functioning well). But I would say after the survey, the technology gaps between Polar and Garmin is huge! We all agreed that Polar is more specialized in HRM and Garmin is more specialized in GPS. I need the unit mainly for pace feedback and measure the running distances. I will need a GPS unit or at least a footpod. Polar GPS and footpod are really bulky and costly (RM900~RM1500 for the entry model FT60 or RS300X to high end model RCX5, with GPS or footpod). This price tag brings GF910XT (which is designed for triathletes) into picture. The list price for GF910XT is about RM1500, but it’s a compact unit with GPS built-in. I am not able to decide which one to go. The final kick came when I heard that TheMarathonShop is doing a promotion with Brooks Half Marathon and selling at RM1341. I decided I will give Garmin another try as this unit is rated water proof 50m.

Items in the box (image from web):

1. Forerunner 910XT

2. Heart rate strap

3. ANT USB data port

4. USB Charger (with AC adaptor)

5. Expander strap

6. Quick start guide and… some leaflets

The infrastructure of the GF910XT is same with the GF405CX, the HR strap, ANT USB port and USB charger are all exchangeable. So, the ANT port and charger still wrapped nicely inside the box until today.

Old and New version of Heart Rate Straps, both compatible

New HR Strap, with removable transmission unit

First thing you need to do, register your product with Garmin Connect. The unit will properly need some update on its firmware. GF910XT use a WebUpdater to update the firmware, but don’t know why the WebUpdater couldn’t detect my unit. I used the normal way, download the firmware into the ANT port, and push it over to the unit (the same way I done with GF405CX). It worked! HERE is the link to perform this update. It’s synchronize the workouts records to the same Garmin Training Center, you only need to pair it with ANT port, then change the default unit to GF910XT. And you can push your workout plans and other saved interval workout into the unit.

To add new device

To set new device as default unit, also a list of my previous GF405CX :P

Compared to GF405CX, the unit has a bigger display and more flexible wrist strap. The user interface is straight forwards. The main difference is the type of sports, Running, Cycling and Swimming. The unit is designed for multisports and triathletes, so the fields list will be a bit too long, especially for a casual runner like me (I like the recommendation from DCRainmaker, “like bringing a gun to a knife fight”). But after few trials on the Running setup, you will properly know all the fields and setup.

Compare with GF405CX

My first run with GF910XT is Brooks Half Marathon. As I am not really familiar with the fields, I put up some non-sense and some fields repeated. Monitor the run solely based on the Visual Partner’s target pace. Learned the lesson, and I am now happy with the fields display on Running. When I first put on the unit, it seems to be lots bigger than GF405CX, but as the wrist strap is more flexible, it give a better fit. No issue to adapt to a new unit. The response speed on GPS signal is excellent, and the battery life is great! I am not worry now if the battery runs flat before I completing a marathon.

Like what expected, there are still a tones of other functions in the unit I had not used or explored. Only tried to swim in the hotel swimming pool with the unit once (but my intention is to test out the waterproof only, I can’t really swim). I will properly stick to running for some time, no intention to move on to triathlon in near future (at least need to learn how to swim first :P).

Overall, from my 4 weeks experience, this unit is really good and suits my needs.

Pros,

- User interface is easy and straightforward.

- Water proof 50m, this is the main reason I brought this unit.

- Long battery life, up to 20 hours. I don’t need to worry if the battery runs out before my race. I can even explore into Ultra marathon :)

- It does vibrate! Come with vibration alert that enabling lots of other alerting function like pace, heart rate, calories and run-walking strategy.

Cons,

- Price, it’s on the expensive end if you use it only for running like me. But I think it really worth if used for triathlon.

- Inaccurate current pace, not sure if this is my own problem or the unit firmware, but no big issue, the average pace still working perfectly.

- No display of battery level in percentage during normal use. The normal view only showing the proximate power bars, and these bars are not proportion! The last bar properly still have 50% power remained. You can see the number only when you charging it.