Race Report: Island Ocean Marathon

This is the inaugural version, but the race got really great response from the running community, and it is almost full! James (the race director) told us on the flag off briefing that we had 997 signed up versus the full 1000 quota!

Children having fun at Cenang Beach

Flew in Langkawi on Friday afternoon with the family, rented a car instead of depending on taxi, (MYR120 for 2 days, Viva). The children were so happy when reached the Awana Porto Malai hotel, but later found out that the hotel got nothing for them except the swimming pool. We heading out for dinner after a quick dipped in the swimming pool. We had KFC for dinner… Day 2, kids woke up 7am and we heading to Cenang beach for some fun with the sand. Drove to Kuah town and had some Thai food in restaurant Wan Thai, had some very nice and spicy tomyam. Spent the afternoon in the wild life park fed animal and some bird. Then we were heading back to hotel for some more swimming in the pool. Had dinner in Sheela’s place with the usual pre-race pasta (stomach in upset mode since lunch…), then back in hotel to prepare the race and had some sleep.

Wake up 3am in race day morning, prepared myself and only took some bread in the hotel buffet, really not in the condition to take in more food. We gather at the starting point and James briefed us about the event. Follow with a silence prayer for the Boston Marathon victims, and we are ready to go. At 4:30am, with the air-horn and firework in the background, we flagged off. I ran with the impact from the tomyam still in my stomach, but I really enjoyed the eventful flag off. I throttled down my speed to 7.5~8 min, secretly hope that the stomach will get better after I set into the rhythms.

We turned into Cenang Beach, enjoyed a 1km beach run. The beach was dark and organizer marked the route with glow stick. We ran in the dark, only then I observed the starry night is so beautiful! Love the running at the beach even though some sand got into my Vibram. Came out from the beach and we were heading to airport. The stretch of route is again very dark. On top of the starry night, we also had the light refreshing breeze now. Then I bounced into Khoo, he actually right in front of me for quite some time but I just don’t realized that is him. We chatted for few km before the first u-turn, and I felt the call of natural… need to speed up to find a proper spot to clear the bladder. Btw, no porta-potty provided along the route and there are no patrol stations too, all runners had to settle their business on the road side. I did the same too. But don’t dare to do it again after the sun came out cause saw lots of dead snakes bodies along the way. Who know what will pops-up and interrupt when you half way in the business (lucky my stomach held up nicely all the way).

Last 1k to go, and I can't even run in front of a camera... :(

The crazy inclines started from 17k ahead. Rolling hills and the scorching sun really put our mental and physical strength on test. I had to give up my steady pace after 23k, changed the strategy to slow down when climbing, speed up when coming down. The pace start fluctuating from 6.5~9 min and I think the declining strides really impacting my legs. At 27k, I felt my right leg will cramp if I pushed further and we reached the really hilly part of the route. I decided to stop pushing further. Start the usual enjoying and doubting cycles along the rest of the distances. Enjoyed the coconut at 29k, supporting from water stations, and the up and down hills. Doubting about the earlier decision on pushing, about the whole marathon, about the tomyam yesterday, and about the running itself. Finally, completed the race in very low key/mood at 6:11’07”. I am still not sure why I didn’t felt the usual finishing high this time. Not meeting my target? Not tried hard enough? Or may be something else in my mind (like the uncertainty from GE13)? I really not sure.

IOM 2013 Finisher Medal

After the race, pick up the wife and the children from the swimming pool, clean up and check out. Heading to airport and flew back to KL. That concluded my first visit to Langkawi. Both ankles are slightly swollen until now and I think this is from the speed declining from those hills. In short, I am not ready yet for a sub-5 marathon being either mentally or physically. More training needed to pump in before the SCKLM in the next 66days. Will I return next year? Tentatively yes, but will stay in others hotel with beach as per the kids’ request.

Ini Kali Lah!

Bunga Matahari Newsletter

Barefoot Running Clinic & Fun Run

Another event after the series of barefoot running clinics since end of last year. The invited speakers are Mr Tan Wah Sing and Mr Ng Seow Kong. Come get your first hand information and barefooting guide from the pro.

Refer to the following pic for more information.
FB Event page: https://www.facebook.com/events/498775600181241/
Bare With Me, Malaysia Barefoot Running Group FB: https://www.facebook.com/groups/BAREwithME/

Brooks Half Marathon Race Report

Very long overdue race report…

This supposes to be my first barefoot half marathon, but last minutes decided to pull out and put on my VFF, as I really lack of training since Jan 2013 (only 30k mileages in the whole month). Knowing the route will be very challenging, I played safe with a target just to complete the race in 7 min pace.

Arrived the venue by 5am, saw the crowd I knew this is definitely not a PB race but the 7 min pace plan is doable. Did the usual routine (warm up, use toilet, and walking around), met lots of familiar faces and took a photo with Lina before the race flagged off. The flag off is uneventful, and the crowd were moving! It took me close to 5 minutes to cross the starting line. Started with slow jogging and met some more friends. I didn’t push at all, only kept my pace at steady rhythm, not stopping at most of the water stations. Maintaining my cadences on climb and focusing on dodging people most of the time :P

Before flag off with Lina

The route changed this year. We starting from outside of the stadium, went into Happy Garden first before the usual 10k route from TPM highway into Seremban highway, and finish outside the stadium. From the official result document, the half marathoners who completed the race are about 4500, but the route definitely not wide enough for 4500 runners. Timing mats, ribbons check point, water stations are not able to cope with the 4500 runners. The situation getting worst when we merge with 10km runners after IMU. People just walking and blocking others who is still running. Runners (or walkers) literary just flooded their way to TPM highway, and everyone running at risk with traffic. After the 21km, the finishing outside the stadium is just another anticlimax.

Almost finish...

The mini trophy that draw the crowd...

2 weeks after the race, all I can remember are dodging people and talking to some friends along the way, especially with Nick. The talking part is very useful to keep my self on track and stick to the planned 7 min pace. I felt great with this speed and will have more long run in 7 min pace as it is also my target marathon pace to finish by 5 hours.

My next race will be volunteering in Malaysia Woman Marathon in 7 April. Together with the BWM running group, we will run a water station in barefoot :P Come to support our fellow ladies runners in iCity, Shah Alam. It is not too late to sign up if you wish to challenge yourself.Click here to find out more.

My next Marathon will be in Langkawi. I am not even able to dream of finishing sub-5 there. I will take this as another long run during my vacation. Then, I should be ready to challenge the 5 hours target again in SCKLM.

Race Report: MPIB 2013 Run 12km

This is my first barefoot race.

I am full of doubt before the race started, but eventually I survived.

And to my surprise, I actually enjoy lots on this race.

Like the normal race, I prepared myself with plenty of shorter runs, ranged from 3~10km in December, all barefooted. I even went for a trial run on the route, but I only managed 8km. Stopped mid way before reached the Commuter station at Bank Negara, and walked back to the Bukit Aman car park. The route is so rough especially on the Bukit Tunku @ the Double Hills route. Also, the flu stacked with me for closed to 2 months and it basically took away all my long run, speed and stamina. I knew very well that I will not doing a fast race. It took away my confident and I seriously thinking to race with VFF. I was not able to decide until the Saturday morning. I saw this old slippers when I cleaning my car porch. So I decided to run barefoot with the slippers as spare.

Race kit

Due to the race excitement and the doubts on my own decision, I was not able to sleep well. Reached the starting line with about 3 hours sleep, I walked like zombie around the Padang Merbok. Met some fellow barefoot runners, exchanged best wishes and good lucks (yes, lots of luck required for me to complete this 12km). At 7am, without too much of notice or count down, the horn blew and the ladies 12km flagged off. And now is our turn. Maybe the race is too early or the starting gangway is too narrow, the crown in Men 12km didn’t seem to move after the flag off. Anyway, I just took my time as I didn’t have any target to chase.

I carefully picked my way ahead. The stretch from starting line to the entrance/exit of the Bukit Tunku is relatively smooth and barefoot friendly. I kept a steady 7 minutes pace until the rough road and tough climb at Bukit Tunku caught me. The pace dipped to 8 minutes. Btw, I didn’t felt the same roughness at Bukit Tunku like I did during the trial. I guess we have the whole road to pick my landing. During the trial run, I can only ran on the road side due to the traffic. As the road was closed during the race, I was following mostly the middle white line, and this helped lots on my barefoot.

The happy barefoot runner (by KahWai)

Not much problem all the way until the turn into Istana Selangor. This stretch of the road just resurfaced. But the tar/asphalt used is bigger and created some gaps on my landing. Also my stamina was about to finish at this point. No choice but to slow down to 8~9 minutes pace. I was thinking that my soles going to be bloody bad at this point of time, but I didn’t stop to check it out. Finally we reached the entrance to Padang Merbok. The parking area in Padang Merbok is really rough hence I can’t push towards the finish line this time. Finished the race in 1:29’07”.

I put on the slippers once I crossed the finish line and find a spot to check out the condition. Surprised to see the soles held up very well with out blisters or cuts. The barefoot training paid off nicely :) The only problem I got after this race was the blister between the inner tights. I must crossed my legs too much when I following the white lines.

Overall, I am happy with my first ever barefoot race. It builds my confident to run and race barefoot. The race itself was very well organized. Had been a while not getting so much of goodie from a race kit. Water stations and other supplies were plenty. Traffic control is great too. Not forget the effort of the series of running clinics organized since the registration opened. If you plan to start running but don’t know how, join this race and the running clinics. Running in a group will definitely help to get you over the starting barrier, and very soon you will addicted to this sport and ready to go on your own.

My next target? Barefooting in Brooks Half Marathon (it sounded weird to race barefoot in a race sponsored by a shoes company). This is another route with lots of inclines. No a place to speed or trial on my sub-2 half marathon target. So I will focus on barefooting only.

Btw, 6 weeks until the next race and my flu still lingering… any alternative cure apart from seeing the doctor?

Barefoot Running Part III: Training with Group

I do my routine training alone. It’s sure a lonely journey but that may be the solitary that some of us seeking for in running. But training can be difference when you run with a group of people with similar interest. You can look, mimic, learn and discuss with some experienced runners. You can try out new things, getting instance feedback from the experienced runners, and making adjustment immediately. Its extremely helpful when you trying to pick up the new running style/gait that is very difference from the shod running.

Paul, Rich and CP Tan started the Facebook group call Bare-With-Me. They are experienced barefoot runners who are really keen to share and willing to take the lead to organize some activities to keep the momentums going. The group established for some time but only recently we are kicking in more group activities like running clinics, group running, group t-shirt and trail running.

I so far joined few of the running clinics and group running, it was fun filled event and really learned a lots from these sifu. Attending these events also keep the motivation going, and it will make your transition period more fun. Come join us in FB and follow the event created.

After the Group Running & T-shirt Launching

After the Group Running & T-shirt Launching, the usual barefoot kaki post

Enjoying the group running around KL Bird Park

Barefoot Running Part II: The Preparation & Training

What you need before you start? Actually you don’t need anything to start with. Some said the adoption will be even better if you start as none runners. So, like how we start running in shoes, we do the walking first, and take it slowly.

I choose to start right after the PBIM so I won’t have any race to push for a long enough period of time. I substitute my usual morning run with barefoot walking for 1 week. Then I start brisk walking and slowly increase the distances, pace and duration on barefoot. I also start with the tough surface first, instead of soft or barefoot friendly surface. Asphalts on my neighborhood really give me a tough time, but also my soles build up quickly with the rough surface.

You may think if I already ran in VFF, I should be able to start to run barefoot immediately. The answer is no. VFF provide some protection on the soles, hence you landing will still be quite heavy compared to barefoot. During your transition to barefoot running, the most valuable learning is how to run with light foot landing. Many ways to land but to put down your foot lightly, your muscles will be strengthen by all your effort to tiptoes over the route. Listen to the feedback and learn how to you can adjust your landing without the painful “ouch!” is the main task in this stage.

Once your soles build up (at least >28 days or 4 weeks), you can start to put in some speed and add more distant. The key is to follow your body feedback, if you got blister, tentatively your soles is not ready for that speed you trained on, or the surface you ran is too rough, or even the combination of both. No matter how much your soles developed, you will still need to slow down in rough surface to avoid or minimize the wearing of the soles. Learn when to slow down, change running route, or even take a longer break is the key to success in barefoot running.

In short,

1. Remove the shoes and your running PB target, start from zero.

2. Identify a suitable training ground, hard or soft surface will depend on availability and your choice.

3. Walking on the training ground to get familiar with the surface, pay attention to the feedback from the feet.

4. Start brisk walking once your soles are ready to take the beat. Check this Marrels Barefoot Running video on good barefoot running posture (short strides, high cadences, body keep up right but at ease, running with slightly bending forward).

5. Learn how to land lightly without the painful “ouch!” on each landing. Train up the landing muscle.

If you usually training on tar/asphalts/road, some tricks you can use,

1. White / Yellow lines are your friends, but only follow these lines when the traffic conditions are allowable. Don’t run at the middle of the road when you foresee heavy traffic.

2. Select a stretch road that you are familiar with and near by to your home. If you have VFF, do a few survey runs on these stretches before go barefooting on them. If you felt the road surface in VFF, most likely it is too rough for barefooting.

3. If you ran after rain, you can see clearly the condition on the asphalts. Normally the asphalts or the tar surface that trap moisture (look wet and other part of the road dried up) is rougher. Pick the dry surface to save your soles (yes I knew the temptation to run barefoot over the puddles.

4. Normally the inner road condition around neighborhood is worst compare to main road.

Enjoy barefooting!