Day 2: The Star's Debut...

By R1 Frank

After walking around the house in the adidas adistar Cushion 6 for half a day, it's finally time to introduce it to the road surface. I have intended to do a 10KM run with it initially, but the weather just like yesterday wasn't kind enough. It started showing signs of pouring after I ran about 5KM. So I guess calling it a day after a 5KM run in a new pair of shoe will be reasonably good enough.

So, how did the shoe fair? First feeling after slipping both my feet into the shoe is, it is wide! My toes were comfortable with enough moving space in it. And the second feeling is that the material is so soft and I felt no poking and stuff that usually comes from a new shoe! I guess it's thanks to the noseam architecture. And as I ran with it, I felt the cushioning was excellent thanks to the thick and shock absorbent sole. Toe-off was good too as there wasn't any discomfort with my metatarsals. I think adidas did a great job by putting together the adiPRENE and adiPRENE + combining with the width of the shoe. The FORMOTION system works very well too and I didn't experience any discomfort with my heel nor arch. Plenty of outsole on the shoe for me to land on the road surface without any of my feet twitching from side to side. My ligaments and tendons will be grateful!

A look on the comfortable inner section...

The outsoles...

Notice the thickness of the sole at the heel area...

However, as good as anything else, it isn't perfect. Some downsides I've noticed, as mentioned yesterday is the weight of the shoe. Being a feature and technology rich shoe, it is pretty heavy. Although I just ran 5KM with it, I felt that my legs are actually being dragged back by the weight of the shoe. Imagine if quickstrike wasn't implemented, the shoe will be even heavier! Next, the tongue of the shoe kept sliding to the side. I never experience this with other adidas shoe. Not sure the reason why but it can be quite irritating with a piece of the tongue at one side of the feet. And finally, I found that the geoFiT isn't as "hugging" as it should be. I felt better in my adidas Supernova Cushion 6. I'm not sure of the reason but I guess it might be due to the shoe size as both are of different size. But still, this is very subjective.

Although I have a few positive and negative views on the shoe right now, I guess it is still too early to tell. It is after all just my first run with it. Never know how will it perform once it is "season". Now that leaves me with something to think about. Should I scale the KL Tower in this weekend's Towerthon Challenge in this shoe?

Day 1: A Seed And A Star...

By R1 Frank

I missed the adidas Seeding Shoe Program last year as I just started my running career and didn’t know too much about it. But come this year, after being in running for a steady slightly more than a year, it’s no way that I’m going to miss it again. And so it came when I learnt of it from der_pacemakers network site and decided that it is just too important for me. I quickly e-mailed Krishnan and made an appointment with him. Below is the announcement he made for the program.

I have some good news for runners who blogs or having their own webpage.

adidas had brought in some very high performance technical running shoes to be given away to runners to wear-test them & given us their very frank & unprejudiced opinion about the shoes after 30 days of usage. The sizes are limited and I have them in size UK 5.5 , 7.5 , 8.5 & 10.5.

Those wishing to possess these shoes will have to comply with the following terms & condition :
1 ) Come to the adidas office to fit the shoes.
2 ) Undertake to give comment about the shoes after 30 days of usage.
3 ) Must be a blogger or has his/her own website.

If you are interested pls make an appointment with me or my partners Mori Hiroshi as detailed below :

Office address:
adidas Malaysia Sdn Bhd
Block B , Level 4, Plaza Damansara
45 Media Setia 1 Bukit Damansara, Kuala Lumpur
Tel Office : 03 - 20804843 / 20804876

Contact Person ( 1 )Krishnan Karuppan - Mobile : 012 - 3503668
E-Mail : krishnan.karuppan@adidas.com

Contact Person ( 2 )Mori Hiroshi
E-mail : Hiroshi.mori@adidas.com

This offer expires on 22nd February 2008

Best Regards
Krishnan Karuppan
Head of Running adidas Malaysia

And just this morning, I met the man. Krishnan was very kind to present me with a variety of shoes ranging from year 2007 to some of the newly released year 2008 models. Not only did he presented them to me, he even explained each shoes and it's technolgy to me which further deepen my knowledge. I brought him my foot scan report I obtained from Foot Solutions and he did some explanations which was very valuable. And after trying out a few models he selected for me, my feet finally decided that the adidas adistar Cushion 6th edition is the one. It was launched back in early year 2007 so it isn’t a new model as the 7th edition is already out now. Nevertheless, I didn’t mind as long the shoe suits me and it is comfortable. It is still now available at an adidas store near you retailing at RM529. The shoe is almost entirely white in colour as the lime green colour is very light. To give it a more futuristic look, hints of silver were used together with the reflective materials. And here's a few picture of it.

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The shoe tag...

Although a sample, there is no difference with the real shoe...

The name says it all...

The adidas adistar Cushion 6...

With the weather being unkind today, I couldn’t train and so I can’t debut the adidas adistar Cushion 6 on the road yet. So, I decided to wear it and walk around in the house. Therefore, here’s an early impression I have on the shoe.

Pros
1) Feels great with lots of cushioning provided.
2) Lots of reflective material making the shoe suitable for running in dark areas.
3) Laces are just of the correct length unlike the short ones on the adidas adizero Tempo.

Cons
1) A bit heavy as I am used to the adidas Supernova Cushion 6 and adidas adizero Tempo.

And here’s the technology that was used in the adidas adistar Cushion 6 as explained by Krishnan.
adiPRENE: Acts as the main absorber to absorb the impact on the heel, thus preventing it from travelling up the leg muscles.
adiPRENE +: Just like the adiPRENE, this material is used to protect the forefoot instead and to provide toe-off.
adiWEAR: A durable outsole used at high impact areas.
FORMOTION: Acts as a suspension system and has 2 plates that moves around, adapting to the ground to improve on the feet’s movement. And with 2 plates, wear and tear is kept to a minimum.
geoFiT: A padding around the ankle area that enhances fit and comfort.
quickstrike: A material used on the shoe base to provide a light yet durable outsole.
TORSION SYSTEM: Acts as a foot stabilizer by providing arch support.
noseam: Instead of stitching, the upper is molded together thus eliminating the chances of blisters and also to provide a “in-socks” feel.
pro-moderator: A midsole motion control that enables a more efficient toe-off.

The adiPRENE material at the heel area...

The 2 FORMOTION plates...

Look, no stitching...

The adidas adistar Cushion 6 is a categorised as a Serious Competition and Training shoe, in between both my adidas Supernova Cushion 6 and adidas adizero Tempo. But no matter how serious it is, it all comes down to my run. And it's just 30 days to find out.

And finally, a very BIG THANK YOU to Krishnan and adidas for making all this possible.

Great Eastern Pacesetters 30KM 2008...

Run: Great Eastern Pacesetters 30KM 2008
Venue: Tapak A, Tasik Perdana
Date: 20 January 2008
Time: 6am
Distance: 30KM
Shoe: adidas Supernova Cushion 6
Run report by R1 Frank

The 2008 running season kick started today with the Great Eastern Pacesetters 30KM 2008 held at Tapak A, Tasik Perdana otherwise known as Lake Gardens. I couldn't sleep yesterday and only managed an hour's sleep before waking up preparing for the run. I arrived at 5.30am and the place was jam packed with people. I had to walk a little to reach to the starting area. Upon reporting myself, I made myself to the starting point and waited with all the runners. I was pretty near the front. The 30KM run will start at 6am and so it did but without any signs. To my suprise, the deputy CEO from Great Eastern Life just blew the air horn. Most of the runners just went into shock and started running.

It was a small hill climb out of Lake Gardens at the start. And to add matters worst, it was very dark. My heart rate was high at around 85% at that time. Too early to go that high, but I just couldn't keep it down. The hill was taking it's toll on me. As I exited Lake Gardens, I made myself to Bukit Tungku. Another dark area but at least there were plenty of trees around. But this is where I started to feel my ACL and ITB on my left knee at around the 4KM mark. It's the same pain that I felt during my first practice run after my Standard Chartered Singapore Marathon 2007. I told myself that it's too early to take a break. I ran with the pain hoping that it will go away and it did. Then came the ultimate challege at 5KM. The double uphill climb. Suprisingly, I didn't struggle here and successfully made it all the way to the end without any pain.

At the 10KM mark, I was back at the entrance of Lake Gardens. I needed to do another loop before proceeding on the 15KM and beyond. It's the 15KM mark where runners have to cross the busy street of Jalan Duta. And busy it was and imagine the fumes emitted by the vehicles. I quickly race across the street and made myself to traffic free area. Then at the 18KM mark, it's where I took my first break. It was a short one before my next at the 20KM mark. This is where I started to struggle. Both my ankle started to ache. I can't move it around so I just have to run with it. I still had 1 hour to spare before the end of the qualifying time of 3.5 hours. Technically, I should be able to do it. But as the pain grew more severe, I had to stop numerous times. I kept thinking positive hoping that I will be able to do it. But everything collapsed when I was at the 29KM mark. The time as already up. Nevertheless, I still ran all the way to the finish line and raise both my hands for a photo shot as I crossed the finish line at position 525 clocking 03:39:00.



Despite not making the qualifying time, I was still presented a finisher's medal. Overall, I regretted that I didn't push myself a little further as I was very close in making it within the qualifying time. I blame myself for my insomia and also my lack of training since my last race last year at Singapore thanks to a crack heel and pulled leg muscles. Nevertheless, it was still a successful run and there is no point looking back at it now. It's just the first race of 2008 and there will be more to come.

Approach To Great Eastern Pacesetters 30KM 2008...

30KM approach by R1 Frank

After ending year 2007 with a high profile event at the Standard Chartered Singapore Marathon 2007, it’s time to kick start the year 2008 running season with yet another high profile event, this time being the Great Eastern Pacesetters 30KM 2008.

The race is just 5 days away from now, and my training has seized today. It’s now rest time. Honestly, the training I had this time isn’t as fruitful as I had wished it could have been as I had suffered a cracked heel after the race at Singapore. The cracked heel eventually tore into my skin which prevented me from running for a while. And to add matters worst, I suspected that I pulled my ACL or my Iliotibial Band during my first run after the Singapore event before the crack heel got worst. It did go away after a week though but till today, the crack heel remains but not as serious as it may have been. At least there isn’t any open wound.

Basically what I had after Singapore, building up to the Great Eastern Pacesetters 30KM 2008 was most of it, strength and rehab exercises. I spend time building strength on the upper body and also the legs. And also that I am doing some rehab exercises as I am slightly bow-legged on my right leg. It’s only around 2 weeks ago that I started running more intense after the wound on my heel fully healed up. Too little, too late? I am not sure but I am still feeling good without any fatigue kicking in during my runs.

I have run this 30KM route before. It was a tough route with hills, not to mention the ever popular double uphill climb. I’m sure I will be able to finish the race, but the thing that worries me is the qualifying time as it is set to 3 hours 30 minutes which is just about my standard during my feel good day. Just keeping my fingers and toes cross for now and run my best. Till then, stay tune for the event report next.

The Knee...

There have been a lot of questions regarding whether does running contributes to knee problems. Therefore, here are some information regarding about our knees, extracted and modified from Runner's World.

Osteoarthritis (OA), the most common form of arthritis, occurs when cartilage, the spongy tissue that cushions our joints breaks down and deteriorates, making weight-bearing activities painful. From there, many people believe that running accelerates this process. And while most of us credit our running for keeping our heart, lungs and soul healthy and happy, a twinge in an ankle or stiffness in a knee makes us wonder if our nonrunning buddies are right and our joints are bearing an unreasonable burden.

The number one risk factor of OA is excess body fat - a problem most runners don't have. Sedentary, overweight people are 45% more likely to develop OA than those who are active. The more we weigh, the more pressure is palced on the joints, which seems to accelerate the breakdown of cartilage. Since losing weight is one of the best ways to prevent OA (losing 10 pounds can take about 45 pounds of pressure off the knee), and running is one of the most effective calorie burners, hopping on the treadmill for a tempo session could help you sidestep joint issues.

But running does more than just lighten the body's load. Aerobic exercise improves most body functions - including joint health. When we exercise, the cartilage in the hips, knees and ankles compresses and expands. This draws in oxygen and lushes out waste products, nourishing and keeping the cartilage healthy. Without it, cartilage cells get weak and sick. Furthermore, running strengthens the ligaments that help support joints, making them more stable and less susceptible to sprains and strains, which can damage cartilage and eventually lead to OA.

Patellofemoral pain, or "Runner's knee", may be the top reason runners get sidelined. The anterior cruciate ligamend (ACL) is the most notorious of the four fibrous bands that stabilize the knee. But for runners, the medial collateral ligament (MCL) and the lateral collateral ligament (LCL) are more prone to injury because they tend to get overstretched, especially if one slips or fall. The first sign of MCL or LCL sprain is pain and swelling. Bruising usually occurs one or two days later. In more severe cases, sufferers complain that the knee feels as if it may give out. In any case of discomfort, refer to a sports-medicine specialist.

Standard Chartered Singapore Marathon 2007...

Official results:
1) R1 Frank - 42.195KM full marathon (05:12:00) Click for Runpix analysis
2) R2 Andy - 21.1KM half marathon (02:28:35) Click for Runpix analysis
3) R3 William - 10KM quarter marathon (01:17:09) Click for Runpix analysis

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From left: 42.195KM, 10KM and 21.1KM Runnerz posing before leaving for the battle...

All race report are based on net time.

Run: Standard Chartered Singapore Marathon 2007
Venue: Esplanade Drive, Singapore
Date: 2 December 2007
Time: 5.30am
Distance: 42.195KM ...................................................................................... Shoe: adidas adizero Tempo
Run report by R1 Frank

Pre-race day
Arrived at Singapore in the wee hours of 5am and proceeded on to The New 7th Storey Hotel to rest after breakfast. Had a short nap at the common area before proceeding to Suntec International Convention Centre to collect the Race Entry Pack. A very good job from the organizers as the collection was so well organized. However, things started to turn here as my body began to lose its battle with the fever I had been having for the past 3 days. Started to pop in Panadols every 4 hours. And by evening, I totally lost my voice. After an early dinner, I had an early rest at 8.30pm but just couldn’t do so due to loud snoring from William.

At the Race Entry Pack Collection counter...

Race day
Woke up at 2.30am and feeling a bit heavy on the head. Insufficient rest, fever and total lost of voice. Took my first energy bar, the Cliff Bar before taking yet another Panadol with my breakfast. Showered, got ready and at 4am, I took my second energy bar, this time PowerBar Performance banana. And at 4.30am, together with Andy and William we made our way to the starting venue.

It was crowded with runners. My mind is going crazy here. At 5am, I took my first PowerBar Gel as I made my way to the starting point at the Esplanade Bridge. Visited the toilet once before checking into the starting pent. I checked myself in the sub 6 hours pent and it was like 50m away from the starting mat. The music was playing out loud and I was nervous. I tried to calm myself down and just a few minutes away from the start, the urge to visit the toilet came again. I held on to it as it was already too late. I look up to the sky as the strong wind blows over all the runners. I told myself here that I did not come here to lose. I set myself a target time of 5 hours 15 minutes, a realistic target based on my training. And at 5.34am, the full marathon was flagged off. It took me about 4 minutes to get to the starting mat and off my ChampionChip went, “BEEP”. The battle has begun. The band and cheerleaders call Runspiration was cheering all the runners for a stretch of like 300m. I felt energised from their cheering as I started extremely well with nobody around me and I managed to keep a steady straight pace.

From Esplanade Bridge, I ran into the city shortly before making my way to Marina Bay. Motivational signage was everywhere. Passed the first check mat at the 8KM mark and my ChampionChip went “BEEP” again. On the way out from the bay at the 9KM mark, I took my second PowerBar Gel. Felt energised again as I made my way back into the city. The Runspiration team once again appeared. They were cheering and playing very inspirational music and somehow, I got my surge of energy here. I passed by again the starting point which was now crowded by the 10KM runners. Everyone was cheering for the full marathon runners. At this time, my pace has been increased and my heart rate was nearing 85%. The real battle came here as the sun began to rise. I told myself that I must brave the heat no matter the cost as I took a cup of Elite drink. I thought it was 100Plus but it taste so different. So refreshing.

As I exited the city and ran myself into the East Coast Park, I lowered down my pace and maintained my heart rate at 80%. I was greeted by the salty air here and I was glad that there were plenty of trees here shading me from the sun. I was also greeted by the Runspiration team again but this time together with many other people around the park spending their weekends there. They cheered and cheered and I felt like I was the King of the Road at the moment. At the 18KM mark, I took my third PowerBar Gel before I decided to visit the mobile toilet at the 20KM mark. Yes, I held on for 20KM before I finally decide to let it go. 30 seconds of time wasted here as I continued my run. The run here at the East Coast Park is quite mentally challenging as it was a long route to the end before making a U-turn back. Passed the second check mat around the 21KM mark before the third at the U-turn at the 27KM mark. “BEEP”! The satisfaction as I made my way back. Shortly later, came the PowerBar station as I grabbed myself a PowerBar Gel and downed it. Muscle fatigue started to kick in here as I can feel my rear left knee hurting. However, I kept reminding myself that it isn’t the time to stop yet. I run myself till the 33KM mark before taking a short breather for the first time. This was my longest non-stop run ever. Took a walk for 30 seconds before resuming my run as I exited the park.

On my way around the Kallang River area now. My legs are already aching badly but I kept pushing. Some words that came from me to remind myself, “My ligaments are strong, My muscles aren’t to the limit yet, I do not want to regret later”. At the 35KM mark, I took my fifth PowerBar Gel, the green apple with 1X caffeine for the extra boost I need. I passed the National Stadium and quickly acknowledge that it isn’t very far now. My target time is within reach. I ran and ran thinking positive. And at the 39KM mark, that was it. My final PowerBar Gel, the double latte flavour with 2X caffeine. Downed it and immediately after I felt it’s presence in my body, I up my pace. People were cheering loudly now as I know it isn’t far now. I know I’m on my way home. At 40KM, a Saint John Ambulance cadet gave me a high-five and that totally boosted my morale. As I made my way into the final 1KM, this was it. My fastest pace with my highest heart rate of the race. As I turned into the last corner, I was greeted by thousands of people cheering. I kept my composure as I raised my hand, look up the sky and for one final time, my ChampionChip sounded "BEEP" as I crossed the finish line at 05:12:00 (gun time - 05:16:06), my new Personal Record, a 38 minutes 10 seconds shaved off my previous record!

Racing towards the finish line...

Tears of joy and satisfaction as I stood victorious in the finishers pent while doing my warm down and stretching. Took out my ChampionChip in exchange for my Finisher’s Medal and T-shirt. Both of them were very nicely designed. I quickly looked around me, seeing the both the happy faces as runners were all walking around taking pictures and some laying down on the grass resting. To me, it was a great ending to a wonderful event. The best I ever had thus far! And I’m so proud that even though I’m not at 100%, down with fever and total lost of voice, I managed to outdo myself by running more than 5 hours!

Posing with my prize finisher's medal...

The finisher's medal...

Proud of my achievement...

Congratulations and thank you to all the organizers and people who made the Standard Chartered Singapore Marathon 2007 a reality and a success. Now I know why it is called The Greatest Race on Earth. And finally to all the runners, we all are the champions. We shall see each other again, 7 December 2008!

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Time: 6.30am
Distance: 21.1KM ............................................................................... Shoe: New Balance 735
Race report by R2 Andy

I lined up at my holding pen with William. He wished me luck and I went off. First 8km was really good; I did not stop for water, nor slowed down. Passed by the Singapore Conference Hall and Superbowl Golf and Country Club, view was not that great, but the enthusiasm of the 'Runspirator' is tremendous. Took my Powergel at 10km, drank 2 cups of water and continued running in my own pace. The crowd starts to slow down, as we passed by Fullerton Hotel, we were greeted with a school bands, the buildings amplified their songs, a very welcome from tapping shoes, heavy breathings at the first section.

The Runspiration band playing inspirational songs...

I started to lose myself at 12km, my other half of my mind keeps telling me to stop, my ankle, knees, hamstring, calves are screaming in exhaustion. When I was about to stop and walk, there's one guy with his mp3 blasting All American Rejects - Move Along and Stacie Orrico - More to Life, somehow it just perked me up and I was running behind him.

Last 8km was completely in auto-pilot mode, I don't remember how I ran at all in detail, and all I remember was the last 1km, entire stretch of road on your left and right are filled with people cheering, screaming, and clapping to inspire you to give you last best. I pushed ahead with all my last bit of energy, near 50m just like in Penang my calves seized up....again, I limped back to the finishing point with my arms stretched out and I ended my 2007 with a successful 21km run.

Happily crossing the finish line...

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Approach To Standard Chartered Singapore Marathon 2007...

42.195KM full marathon approach by R1 Frank

With 7 days to go till the Standard Chartered Singapore Marathon 2007, what needs to be done has been done. My official training came to an end this morning. My body and mind should be ready for this big race. And even, my “weapon” is now ready, the adidas adizero Tempo.

How do I prepare myself for this race? 42.195KM is certainly no joke. Unlike my previous KL International Marathon 2007 which took me a year to train, this time, it only took me a mere 3 months. Reason why is, I have been running and hence am a runner already unlike the last time when I was just about to start my running career. Training was tough. The first month, I trained 7 days a week, implementing the athlete’s method of training. It was the month of building muscles particularly on leg muscles. But the other major muscles are not neglected. Resistance and free weight trainings are done. However, the core muscles is one major component that I have been paying attention on, as it will help me with my posture especially during the second half of the race when fatigue starts to kick in.

The second month, I started with my long runs once per week. 10KM, 21KM and 30KM. I felt good running. Although running, weight training is still being carried out. I started training with plyometrics too. And now the final month, everything comes full circle. The final touch up is being done here. My hits and misses is being analysed and hopefully being rectify while I can, particularly on my tight hamstring muscles.

As for diet, I have been eating extra healthy for the past 3 months. Lots of greens and fish. Necessary supplements like energy drink, protein, multi-oil formula and joint supplements are taken. I also did shave my head almost bald. I heard being this way will help me run better. Therefore, a small sacrifice here. But the main threat here is, I questioned myself on how did I do it the last time at KL International Marathon 2007, surviving 42.195KM? This was my one and only mental barrier that I needed to overcome since the second month of training. And as each day passes, I kept remembering on who and what I though of during my runs. With this, I boosted my own morale and also motivated myself.

Strategy for the race, I will just stick to a steady pace with a heart rate of around 150 to 155 beats per minute, which is around 60% of my maximum heart rate. With a heart rate monitor, it will really help now. And also that I will pay attention to my breathing and hydration system as I have more knowledge to it now. I have done my plenty of research on the Internet and also on books and magazines over the past months for running related issues. Overall, if everything goes well, I foresee that my time should improve over my time at KL International Marathon 2007.

And now, my mind is strong and hopefully my physical self is too, as I endure myself in 42.195KM of madness!

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21.1KM half marathon approach by R2 Andy

Gym average 2 hours per session - Monday, Wednesday, Friday

Each Monday and Friday session consist of
Treadmill 5km or 30min whichever comes first at random incline average speed of 10kmph, resting for 15min and proceed to stepper for 10min at level 5, without resting, went to rowing machine for 10mins. End with light weights session.

Wednesday consist of
Weights session on upper part and midsection of the body till muscle till failure, usually ends with shaking hands, plus 10min of HIIT on treadmill.

Extras on weekends
Hill hiking at Bukit Gasing.

Food intake
Usual meals but slightly larger portion. Try to stay away from fast food, more greens and fruits. Protein shake after gym. Consume ACE supplement and cod liver oil.

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10KM quarter marathon approach by R3 William

Physical activity
Gym schedule:

Monday: Bodycombat
Tuesday: Bodypump
Wednesday: Bodypump followed by (optional) Bodycombat
Thursday: RPM
Friday: RPM

Alternative gym schedule:

Monday: Bodycombat
Tuesday: Bodypump
Wednesday: None
Thursday: Bodypump followed by RPM
Friday: RPM

This ensures a (almost equal) mix of cardio (RPM, Bodycombat) for stamina training and strength (Bodypump) for toning.

Assuming that I go all out in RPM (45 mins) class, I would have traveled approximately 20 km. Of course running on foot is much more strenuous compared to cycling but RPM still helps to build up stamina for the actual (running) event.

Nutrition
Breakfast normally consists of oats with mixed vegetables and a glass of Milo. On weekends I don’t get up that early so it’s normally brunch.

Lunch on weekdays and weekends don’t differ by much. It is normally a combination of rice, meat with vegetables. This would normally mean economy rice but on weekends it could be chicken/duck rice with assorted vegetables (which normally means just cucumbers). Bear in mind that I normally have brunch on weekends (due to my waking hours) so portions on weekends are decidedly larger.

Dinner is basically the same affair (protein and carbs). Sometimes I decide to replace the rice with noodles but the basics (meat, vegetables) are always there. Of course there’s always the once-in-a-while buffet/pig-out meal for the weekend. Heh!

I wouldn’t say that I always stick strictly to the above mentioned diet. Sometimes I do deviate from the norm by eating fast food. Or maybe it’s a colleague’s birthday and we decided to go have steak, or maybe bak kut teh. You get the idea. =p

Supplements
I just take:
300 mg of calcium.
500 mg of glucosamine.
daily.

I’m experimenting with upping my dosage of glucosamine to 1000mg two weeks before any running event to see whether my recovery time is cut down. Normally I would take a week off before returning to the gym.

adidas adizero Tempo...

Shoe: adidas adizero Tempo
Price: RM399.90
Review by R1 Frank

After walking and running around with the adidas adizero Tempo, I must say that this is certainly one very light shoe. Categoried as a performance stability shoe, it is certainly very light and yet flexible, suitable for fast running. Suitable for those slightly over-pronated, I really like the width of the shoe. Although there aren’t any width option to choose from, I guess it’s pretty enough for our typical Asian feet.

I have been wearing the adidas Supernova Cushion 6 for 9 months now. And ever since I step into the adidas adizero Tempo a month ago, I felt a whole lot of a difference. My feet felt so light. This shoe is really a step, if not 2 steps above my previous shoe. I had made my research and I am sure that this shoe really suits me. And it all paid off. Even running in a new pair of shoe, I felt neither pain nor blister. In fact, I ran better. The cushioning system was a step better with the implementation of ForMotion together with AdiPRENE 45. And with the perforated upper material, my feet remain cool at most time. The in-soles were very light and although some claimed that it has some minimal arch support, I felt nothing. It was almost flat!

The most noticeable downside of the shoe is probably the very short lace. And to make matters worst, it loosens very easily even when I double tied it. Not sure the reason why, but I notice it’s made of a different material compared to the one on the adidas Supernova Cushion 6. Besides, it does not have the Ortholite sockliner in the innersole which prevents bacteria growth. And I certainly miss the GeoFit feature which helps add cushioning to the ankle.

Overall, this is a great shoe. I can live with the downside that I have spotted. And from all the test and research I have done with it, I am pretty sure that this shoe will take me to the distance. And the first test for this shoe will be my participation in the Standard Chartered Singapore Marathon 2007 doing a 42KM in 2 weeks time. Seems like all of my new running shoes will go through a 42KM for its maiden race.

Specifications
FORMOTION: Provides a smooth, balanced ride from heel strike to toe off, while controlling pronation.
Perforated upper materials: Allows for lightweight and superior breathability.
adiPRENE 45: Provides added comfort and cushioning.
adiPRENE +: Excellent forefoot cushioning and provides a responsive toe off.
adiWEAR outsole: Extremely durable outsole in high impact areas.

New York Marathon 2007...

Ext<span style="color:#333333;">racted from The Sun UK (5 November 2007)

START spreading the news. Paula Radcliffe is back.

Less than 10 months after giving birth to daughter Isla and two years and 81 days since she last raced over 26.2 miles Radcliffe stormed to victory in the New York Marathon.

Those vagabond shoes saw her cross the Central Park finish line 23 seconds ahead of Ethiopian Gete Wami in 2hr 23min 8sec.

It was revenge for the World Championships in 2001 when Wami pipped Radcliffe to bronze in the 10,000m by eight hundredths of a second, prompting the now infamous on-track spat with husband Gary Lough.

This time there were hugs for Gary, who handed baby Isla into her arms within seconds of the finish.

Radcliffe admitted: “I kept repeating to myself I love you Isla, I love you Isla to keep my rhythm going.”

Paula, 33, was not just a part of this race, she was determined to win from the start and repeat the victory here in 2004 when she made her comeback after the Olympic disaster in Athens after failing to finish.

She was only too aware that if she could do it here, she could do it anywhere — hopefully Beijing next summer, where Radcliffe is Britain’s best hope for athletics gold. Then maybe even London 2012.

Olympic track legend Seb Coe, chairman of the London Games, was among those waiting to congratulate her in Central Park.

The Bedford racer, who set the world-record of 2hr 15min 20sec in London in 2003, returned only last month after a two-year lay-off.

Injuries after giving birth to Isla on January 17 meant she missed the World Championships this summer and the chance to defend her marathon title.

She could manage only second place in the Great North Run in Newcastle, suffering her first half-marathon defeat in eight years as American Kara Goucher romped to victory.

But five weeks later there was no mistaking the gutsy Radcliffe of old. She led from the start on Staten Island, tailed by the tiny Wami.

By Brooklyn Radcliffe and Wami were already 40 seconds ahead of the rest of the field including reigning world champion Catherine Ndereba.

At the halfway mark — the Pulask Bridge which links Brooklyn to Queens — they were 2min 36sec up.

As they ran past the Giants Stadium Radcliffe, with her trademark knee-length socks, shades and titanium necklace, was slowing, the head bobbing more than usual.

As they edged around Central Park Wami overtook her but Radcliffe fought back, sprinting past into Columbus Circle and the gates to Central Park.

Wami — who won the Berlin Marathon 35 days earlier — had nothing else left to give and finished well back in 2hr 23min 32sec.

She admitted: “I tried to pass her but she was too strong and I couldn’t catch her again.

“When I had my child it took me three or four years to get back so I’m impressed by her.”

There was some consolation as her second place meant she picked up a £250,000 cheque for winning the World Marathon Majors series, the culmination of 10 races over 18 months.

Third was Latvian Jelena Prokpcuka, who has twice won the New York event, way behind in 2hr 26min 13sec.

Radcliffe, whose victory earned her £85,000, was well within the 2hr 37min qualifying mark for next summer’s Olympics in Beijing.

She will now have to decide whether to run another marathon in the spring, with London top of the list, or go straight to China on the back of this victory.

It was a family affair for Paula. Parents Peter and Pat were in New York for the race, having flown out to help Gary with “international baby-sitting duties.”

Gary himself clocked 2hr 41min in New York last year.

Among the celebrities taking part was seven times Tour de France winner and cancer survivor Lance Armstrong, who clocked 2hr 46min 43sec.

Terry Fox Run 2007...

Run: Terry Fox Run 2007
Venue: Tapak A, Tasik Perdana
Date: 4 November 2007
Time: 9.00am
Distance: 8.14KM

Shoe: adidas Supernova Cushion 6
Run report by R1 Frank

Before you run through the report, pleace click the link here to know more about the late Terry Fox if you do not know who this great person is.

The Terry Fox Run 2007 has been successfully organised this morning. However, there were some shortcomings compared to the event last year. In terms from the number of runners this year, from what I have seen is that is lesser than last year. Nevertheless, the turnout is still pretty amazing. It is a non-competitive and charity run and there are 2 routes being the short route of 3KM and an advance route of 6.5KM. But from the distance above, I know I have entered 8.14KM. Why? Read on...

The start and finish line...

Me, Andy and William met up at around 8am. An hour to go before the start, we made ourselves comfortable by walking around enjoying the scenery and also helping ourselves to the free bananas. Then at 8.45am, a short warmup session by the Group X Demo Team from Fitness First is gone through. It was well received by all the runners around where everybody danced into together.

Bananas galore...

Warmup session by Fitness First...

The big shots from the Canadian High Commission...

At 9am, the run was started by someone from the Canadian High Commission. The start was pretty hectic though. The road was pretty narrow and it was jam packed with parents and their kids. I can't blame them for this as they are there for fun. However, I do not understand that why are there some teenagers walking and blocking the road everywhere. Can't they just make themselves to the side allowing a small passing lane for runners to run through. Many runners had to resort to running on the grass just to overtake them. Lucky no one fell, at least around me. The marshalls were great as cheerleaders lending support to everyone. However, the problem came as I completed the short route. There was no marker for the advance route and marshalls don't even know where to go. I was really suprised that the marshalls themselves didn't even know. With no one to ask around, I decided that I shall use the same route as I ran last year. There were marshalls around but did nothing but just sat there. Camera-mans from Lensa Malaysia was there with them too and they took plenty of my pictures as I ran alone. Nearing 10 minutes down the route, I saw the first runner coming from the opposite side. I felt something wrong here. Shortly later, more and more people came until I realised that I was actually running the other way around. *smacks head* I turned back and ran with the crowd until I saw the marker for the advance route. Took it and I was greeted by a steep uphill climb. I went for it, taking it as part of my training. The "doing nothing" marshalls I mentioned earlier now came "alive" and started cheering. Duh... Now that is why my distance is 8.14KM, as read by my footpod.

The crowd around the Milo van...

I crossed the finish line at 00:45:41. Perform my warm down and stretching while waiting for Andy and William. Andy arrived shortly but William was seriously off pace. Must be enjoying the scenery. Helped ourselves to the food but what was left was only bread. The muffins and bananas were all snatched up. And the queue for Milo was so long that we didn't even bother to look at it. Spotted Andrew later and we snapped a few photos before we left the place. Overall, it was a good run although it could have been so much better. But anyway, it's all for a good cause and I'm glad that we all are part of it.

Runnerz @ Terry Fox Run 2007...

Pacesetters 30KM Practice Run...

Extracted from the email I received:

Fellow runners,

Pacesetters 30km Practice Run

Objective : For those taking part in the Singapore marathon.

Nominal Charge : RM5.00 per runner, open to members and non-members same charge.

Date : 11th November 2008
Time : 5.30am
Place : Bukit Aman Car Park

Route : Car Park to Hartamas (Petronas Station), turn back to Goverment offices Jalan Duta, turn around and back to Petronas Station Hartamas, and then the same way back to car park.

Water Station : One at bus stop, near government offices Jalan Duta, and one at Petronas Station.

Sponsor : PowerBar for Endurance drinks at the water stations. Water by PACM (free flow water at the stations and one 500ml bottle of mineral water at the end).

Note : No prior registration is required. Just show up and pay the person in charge and you will be given an identification to signify you are a participant. Those without the identification will not be provided with any drinks.

.. on behalf of Pacesetters Athletics Club Malaysia President
Chou Chueng Wee
PACM# 3827

Phedippidations Worldwide Half Marathon report...

Run: Phedippidations Wordwide Half Marathon
Venue: Bukit Aman carpark
Date: 14 October 2007
Time: 6.00am
Distance: 19.6KM

Shoe: adidas Supernova Cushion 6
Run report by R1 Frank

The weather was nice at 6am after a heavy downpour yesterday. Cool and refreshing is how I describe it. Started the run with Andy at 6.05am starting from the Bukit Aman carpark heading towards to the Petronas station at Sri Hartamas. There weren't anyone else although there are many runners at the carpark. Probably they are still waiting for their friends. Anyway, we took it light and easy, more like a jog. No problems at all except for Andy running out of breath. We walk together whenever he is tired as I promised not to leave him or any of my members behind. Besides, this isn't any competition.

.

Frank with his customised bib before the run...

As we reach the government office area, other runners started to overtake us, including PM1 and Carboman. This was a new experience for Andy as this area is covered with mixtures of up and down hills, although just a mild one. His heart rate sky rocketed high here assuming his readings are correct. I reach the station at the time of 01:06:11. Rested for a while there before continuing our journey back. The journey back is slightly slower. Around 2KM before reaching the finish line, we were greeted by Kelvin, a member from Pacemakers. Funny and noisy guy. Haha... As both me and Andy are walking, he told us to continue running which I did later and eventually overtook him as I sprinted at the last 1KM. I clocked 01:10:34.

Andy conquering the hill...

My total time was 02:16:45 with a distance covered of 19.6KM. I know we are 1.4KM short of achieving the half marathon distance, but I just didn't want to push Andy too much. He is still considered "new" to me and am still in the learning progress. Besides, I'm actually quite worry about his heart rate. Therefore, whether is this a "cheat" run or anything else, I don't really care that much as this is more like a training for us for the upcoming Standard Chartered Singapore Marathon 2007.

Overall results:
02:16:45 - #1091 R1 Frank
02:21:23 - #1093 R2 Andy

Phedippidations Worldwide Half Marathon...

The World Wide Web, and the Internet have drawn people all over the world together, and dissolved barriers to communication and isolation. Runners, are by nature, social creatures who seek to share their experiences on the road, compete with each other, and establish friendships that transcend their individual beliefs, cultures and localities.

The sole purpose of the Phedippidations World Wide Half Marathon is to remove the barriers to camaraderie, with the intention that like minded athletes who harbor this passion for running, could share a single experience of competing in a world wide event.

The Phedippidations World Wide Half Marathon is a free, non-commercial event where everyone is invited to register, train and run with us in the spirit of friendship.

This unprecedented event is for runners of all abilities. New runners who are just starting out are invited to sign up, train and run a five kilometer event called "Kick the Couch 5k" with new runners all over the world who may never have thought it possible to rise off the couch and experience an active way of life.

Through this website you will be able to register for the event (Half Marathon or Five Kilometer races), choose and follow an online training schedule (through http://www.buckeyeoutdoors.com/) and run your choice of an official road race, or your own personally organized event on or about the weekend of October 13th and 14th.

As you participate, you will feel that you are part of a community of friends all over the globe, who will support you, encourage you, and are sharing this experience with you as you run your event locally.

Join us in this exciting and real global event. We look forward for you to share your piece of the world.

The Phedippidations World Wide Half Marathon (13.1 miles / 21.1 Kilometers) and Kick the Couch 5k Race ( 3.1 miles).

And in conjuction with this event, Runnerz will be holding it's 2nd running workshop at Bukit Aman carpark this Sunday, 14 October 2007 at 6.00am. Distance is is of course, 21KM. See you guys there!

Training For Singapore 2007...

By R1 Frank

With 55 days to go till the Standard Chartered Singapore Marathon 2007, the excitement is really heating up. Intense training has begun since a month ago and here's a little look at it.

An "Athletic" training is used here, meaning I trained 7 days a week. All 7 major muscle groups are all trained. However they are divided into 2 groups being chest and back in one (Group A), while the arms and shoulders (Group B) in another. Legs and abdominals are included in both groups though. I will work each group in an alternate day format. Say if I work Group A on Monday, Group B will be on Tuesday before resuming to Group A on Wednesday. The hypertrophy principles are applied to my training now hoping to build power first, before applying the endurance principles in a month later. And each workout is taken at 3 sets with 12 repetitions in it, except for the back muscles with 2 sets with 12 repetitions. This is because that there are various back muscles to train for being the upper, middle and lower back.

5 minutes is spend on warming up to get the body temperature up and joints lubricated. And another 10 minutes is spend on warm down and stretching. And not forgetting that after the weight training, a run on the treadmill for 1km to 2km is done to get the heart pumping. Gradient is set between 3.0% to 6.0% to build leg strength. A run on the road though is done either on Saturday or Sunday for 5KM to 7KM, however at the cost of weight training. And to add some finishing touch to it, Plyometrics training is added twice a week for now. And with this sums up the whole week's training.

As the "Athletic" training is used here, I have to really pay attention to my nutrition and diet so that my body is able to adapt to the training and also to recover in time. Food rich in carbohydrate is observed here as I need it for energy. Rice, bread and cereals are mostly taken each day. As for post workout, energy/protein shake added with Anlene milk powder is taken within 30 minutes. And to add upon it, a tuna or egg sandwich is taken after 30 minutes to give the body some natural nutrition. As for daily meals, I include lots of greens especially those rich in iron like spinach. Fish especially is the chosen meat compared to chicken. Besides that, I take supplements too to aid in building a better overall system. Glucosamine to aid in my joints maintenance and Multi-oil Formula (Omega 3, 6 and 9) to aid in developing a better heart and also to avoid inflammation.

With all these being care for, there is only option to look forward to at the Standard Chartered Singapore Marathon 2007, SUCCESS!