Vibram Agrees to Settle Class Action Lawsuit

Some of my friends and families sent me this article, cause they all know I ran in VFF. 

http://www.runnersworld.com/general-interest/vibram-agrees-to-settle-class-action-lawsuit

I don’t have much to said about the “scam” putting up by VFF, it was just merely a slogan or marketing gimmick that we usually saw in many campaigns or promotions. If VFF is guilty for this, then all other company that jump into the barefoot bandwagon too are guilty. As runners, I only belief that running is an activities that based on yourself (being your legs, foot, muscles, core and others part of your bodies). And obviously, running should not be the type of shoes that you are wearing. Most of my thoughts were described in this article here. 

http://www.drnicksrunningblog.com/my-thoughts-on-the-vibram-fivefingers-lawsuit-and-why-minimalist-shoes-do-not-create-injuries/

Have a look, think and working on what you believed in.

Loved my experience in my first Full Marathon in VFF

Loved my barefoot running too, but BF is in the back seat now.

Race Report: Kuala Kangsar Larian Hari Keputeraan Sultan Azlan Shah 2014

I was running the previous edition of the same race, which was only 12km back in 2011. The experience was great. As I missed 2 years on this race, I signed up immediately once it opened for registration in December. Then I tuned down my races appetites after the burn out in early January this year. Initially I was thinking of DNS, but after I worked out my plan for sub-4 in SCKLM, the race served right as a trial exam to gauge my training progress. So I decided to give my best and see if I am on track with my aim. The game plan is simple, set my Garmin Virtual Partner to 5.5min pace and go for it!

Figured out that few races happened during the weekend, we may not have many photographers taking runners photos, hence I tagged along with my Olympus TG2 for some photos during and after the race. I reached the event site early around 6am, met some running kaki and taken some photos. But the TG2 not taking very good night shoot (may be is my scene setting issue) hence only few of them can be used. We gathered in the starting pen 10 minutes before start, some 7km school children queued in and joining us. As there are not marshal manning the starting pen, this is not surprised me. Told some of them to start later, but eventually some were flagged off together with us.

The flag off is 2-3 minutes earlier than the plan 6:50am, but I am ok with that. Stuck with the usual jammed start, but still the starting pace was furious! Not much slowdown in the first KM. The jammed eased after we turned into the main road. The first water station emerged after we came down from the bridge (2.8km). After the water station, finally some one was checking the 7km and diverted them into difference route. We continued into the kampung area. Nice view and friendly villagers cheering the runners to keep going. The feeling was great!

The 2nd water station at 5.8km and the 3rd water station at 8.2km where we made our u-turn back to the town. The sun was rising beautifully before I made my u-turn. I kept consistence pace at 5:10-5:20 for the whole stretch except took brief stop in every water stations. The heart rate was averaged at 160BPM. As I was pushing all the way, I didn’t noticed much what is the content in each water stations. Before the start, I heard there are more then the usual water and isotonic served, but I didn’t pay much attention to that. I noticed there were one local food stall in the kampung area that allocated some of their food with a board said “Free for Runners!”, but I was not able to take a photo. There were coconuts served at the final water station at 11.6km, I gave it a miss as I was still feeling strong and eagle to see how far I can sustain this pace. The finish line approaching fast, I decided to push harder to finish strong.

Sprint into finish. Thanks Sean for the photo.

Overall the race was very well organized and really value for money (RM20 registration for timing chip, medal, t-shirt, socks, shoes bag and buffer breakfast). Live entertainment, special water stations (coconuts and fried banana), marshals and traffic control, all made this event near perfect for runners. The only area for improvement will be the route. The 15km route no longer going to the palace and town area, it will be perfect if we can have the route cover that part of the royal town. Saw one incident of a collapsed runner when I near the finish line, hope he is doing fine now.

What is the feeling of staying 160BPM or 86% of max heart rate for 15km? Tough! But one has to recognize that you really need to push, and then you can expect a break thru. I have confident in my training regime and belief all the hard works had transformed and built my body to go with that pace and rate. The result? I completed the 15.6km with total time of 1:21’59”, average pace 5:15min/km. The fastest pace achieved at the final 1.6km @ 4:52min/km without injury (but left with some very sore muscles, I think it was mainly due to no stretching after the run, I continue to take photos right after my ice-cream).

My conclusion, I am on track in my Sub-4 Project. I think I am ready to first sub-2 in the half marathon. The next test will be in Ipoh Half Marathon on 22 June. Frankly, I still think Ipoh Half Marathon (or the official name is Ipoh International Run) is suck. Until today their official website is not fully updated and functioning (but I registered online since the online registration part is working, yet I can’t check my registration status). I signed up with only one reason, to do it in 5.5min pace, in order to gauge my training progress. I will fine tune my training plan for SCKLM with the outcome from this half marathon. I wish to see how fast I can go.

The finishers photos taken stored in my FB page HERE.

My VFF Komodo Sport

My collection of VFF Komodo Sport

I owned 3 pairs of VFF Komodo Sport. The first one is the earlier version (yellow colour) and the other 2 of them are the current version (sliver colour). Loved this model and completed countless miles with them.

I got the yellow unit in July 2011, and it retired after my first marathon in a VFF during April 2012 Energizer Night Marathon. If I remembered correctly, I made a hole at the right outsole after 700km on them, and the total mileages logged with this pair was less than 1000km. I got a replacement, and this was the pair that takes me thru the rest of the 2012 and the whole of 2013. I stayed with this only pair until around August 2013. Only after the higher training mileage and intensity at this stage causes the shoes to be wet by sweat and I started to use the 3rd pair as a back up or racing shoes. This time, a hole formed on its left outsole after SCKLM last year. But I still run in it regularly, only retired recently as my index finger can now get thru the hole. Hence the second pair of VFF logged way more than 2000km. Less than RM0.20 per km, definitely value for money!

Hole on the right sole

Hole on the left sole

After I gave it a final wash, I realized that I can still running in them by combining each side which is still good! You will now see me running in Yellow + Silver VFF Komodo Sport, at least for the next 2 coming race in Kuala Kangsar and Ipoh.

Happy mix!

More mileages!

I got another pair of VFF Sprint last November but it still in the box. May be is time to break them in cause the training is getting tougher now and I will sweat the shoes almost right after each run. Another pair of spare shoes will give time for me to clean them before use. And may be is time to get another pair of VFF Komodo Sport whenever its sale.

Since I ran, I spent 1.5 years in conventional type of running shoes (NB1226, NB905, MR00, GTS10), and after that all running done with VFF Komodo Sport (with some very small percentage of barefoot mileages). I think I changed my running style/gaits lots, from heavy heel striker to light forefoot striker. Even when I running with VFF, my running gaits still improved progressively. That’s the reason why my VFF can last longer now. Btw, I think I really need to find out why the left foot now is heavier compared to the right one.

What about barefoot running? It’s taken a back seat now as I am chasing my sub-4 speed with aggressive training plan and pace. The understanding on how one can run in barefoot safely is definitely helping my running gaits. I belief the day will come when I ran completely barefoot, but now I need the gloves on my feet to protect the foot sole.

Run safe! Run happy!

Champion

Recently I just got the Memoir of Meb Keflezighi. It was about the early life of Meb until his 2009 New York City Marathon win. I will now say this memoir published too early for a true champion like him. The London Olympic Marathon 4th placing and the recent win in Boston with a PB, showing that the story of him is still too early to conclude. 

If you are a runner, you will understand how difficult to get a PB. Further more, a PB at his caliber (2:08'37"), at the age of 39, is mission impossible to most of us. I would said this give me hell lots of hope & inspiration! Near that age, I am seeking out my own limit and dig deep into my potential now. I aimed high and dreamed big.

“But I also realize that winning doesn't always mean getting first place; it means getting the best out of yourself.” ― Meb Keflezighi, Run to Overcome.

** 2014 Boston Marathon finishing photo obtained from internet, copyright credit to the photo's owner

Garmin Forerunner 910XT Update & Wrist Band Replacement

I got my FR910XT 2 years ago during the race expo of Brooks Half Marathon. The unit is great and I loving it. It got long battery life. It may not capable to do 20 hours now, but for the past 24 months, I never drained it. During low training mileage (<140km/mth), I may charge it once every 6-7 weeks. Even with high training mileage (250-320km/mth), I only need to charge it fortnightly cause I ran with the back light on during my weekly speed repeats. Run my first ultra 50km with full charged battery, and it still had 50% left after the 7.5 hours race. Anyway, after few firmware update, those issues that I don’t like from my previous review still remained. I just need to get use to them.

Snapped at the right hand side, cut the left to remove the piece for installing the expender band

Yesterday, when I prepare to heading out for the routine morning run, I found out that the wrist band snapped! My wrist is only normal Asian sized, hence there is actually some gaps between my wrist and the FR910XT. This created a stress point over the wrist band and finally it gave way. No choice, hence I held the FR910XT on my hand for my 4k easy.

Knew that Malaysia authorised distributor will sure have replacement, but I tried to search online for its pricing. Amazon selling at about USD$19.90, with postage should be around USD$25 (MYR82-85). And I saw some interesting comment in the users’ feedback: there is an expender band came with the FR910XT box, which you can use it as temporary fix for the snapped band. Then I called AECO yesterday to order their stock to PJ Digital Mall, so I can collect it today. And it cost MYR100 from AECO.

This morning, I dig out the expender band for the speed repeats. I have no problem to hold it on my hand (I usually race with a 500ml bottle on my hand, did that for my 50k too), but it will be big disturb during a speed repeats. The expender band holds up the snapped band nicely. Nonetheless, the snapped part left only very short section for the expender band to hold on, it was a bit loose. It will no be a comfortable replacement for the snapped wrist band, but it served well during this emergency.

Snapped Wrist Band with Expender Band

Expender band in action

Expender band in action

Original Replacement Wrist Band from Local Distributor

Replacement Kit, the 2 screwdrivers used to held the screw from both sides 

Done! Fixed in 10-15 minutes

Garmin is coming up with new and better product, like FR620. But I will stick to FR910XT for another 2-3 years (or earlier if the battery gone flat). It will be a very important partner for my sub-4 journey.

Happy Running!

Mood Recovery

Last weekend was tough! The hazy and hot weather is bad enough but it just getting worst over the weekend.

It started from Friday evening, with DSAI case. Then after my hazy Saturday morning run, I got the news of missing MH370. The mood just dip into the bottom. Come Sunday morning, it was just too hazy to run (API > 100). I was terrified with these 2 unidentified persons boarded with stolen passports. I will be flying to lots of places this year! Lucky I got another novel at home for my consumption, else my family will sure suffered from my bad mood.

Anyway, did a short & quick run this morning. It helps to stabilized the mood. But I need more than stabilizer on a Monday! Hence I plugged my earphone to my mobile, play the "Spirit of the Marathon" over the phone, just listen to it when I am working. The movie was fantastic, I watched it many times so I don't need the video. The music, the conversation, the noise over the race field, the foot steps, the starting horn, the progress reported over the Chicago Marathon, kept me calm, and slowly pull me up into positive side. I think this is the benefit of having some highly energy good/positive addiction. The issues happened over the weekend still disturbing me, but I felt I got more energy to deal with it now (at least emotionally).

Have a good week ahead, keep running and keep smiling!

Project Sub 4

I had this plan in mind since I was injured in early January. I saw the benefit of the structural and demanding training program, and I wanted more! The feeling of able to run faster from race to race is fantastic! And I started to wonder what will be my finishing time if I concentrated to only full marathon training. It seems to be a big leap because my PB marathon was done with 4:59’57” in Munich, and I wish to shed 60 minutes from my PB. But after following thru the training program for 3 months, I achieved 3 PB in 3 races (10k, 21k and 25k) with each race completed without burning out. Hence it seems to be very natural to aim high, provided I completed the whole 18 weeks program faithfully.

Aim to finish with sub 4 hours, like a superman :)  (photo from internet)

The key learning from the injury was played too hard and too many races between the high mileages training program. With the high intensity training program (70-90km per week), the body don’t have enough time to recover between races. I crashed after completed a training month with 318km recorded training mileage. First thing that get between me and the training program will be races. So I made a decision to not register or running any new races until my target race: SCKLM (registered Kuala Kangsar 15k, so I will still go for it).

The plan is, after Titi50, I will restart the 18 weeks training program with 4.5 hours FM target time. Round one will finish around June. Then I will continue with another 18 weeks program with 4 hours FM target time. This will help to condition the body to high mileages training, and workout the pace for sub 4 marathon. Anyway, my work demanded more travels this year. I will need to deal with that so lots of training will be expected over the treadmill. Apart from the travels, the most challenging part for this plan will be no clicking on those races registration.

There will be less race report posts in this blog, but I will sure update regularly on my training progress here. Wish me luck.