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Kasumigaura Marathon 2016

When \\\\\\\"blustery\\\\\\\" wasn\\\\\\\'t even the right word. Read the race report here!

31st Marathon and my 6th Consecutive GCAM. Race report here.

 

Toyo Tires Putrajaya 100 Miles (78K) Race Report

When entries for this year’s final edition of the Putrajaya 100 (rebranded Toyo Tires Putrajaya 100) opened some months ago, I didn’t bite. It has been a bruising year at work and I’ve struggled with moving the mileage beyond what’s needed for general fitness. In case you’re unfamiliar with the venue, Putrajaya didn’t get to be infamous for nothing. Even when Nick signed up for the 78K category, he earned more ribbing from the gang than admiration. There was even a hint of sympathy for him too.

So it was unbelievably perplexing, that in the course of  the next couple of months, more of us found ourselves to be part of Nick’s troupe. For the life of me, even now, I can’t believe I was suckered in. And like lemmings, Lum, Cherly and Jeanie came along too! The monies paid, there was really little chance of not turning up, even if all the running I did leading up to that night was just the maintenance sort, fluctuating between 30-50K weeks.

However, at least on the runners’ side, was the favourable weather forecast for the night. Evenings have been stormy (conditions which I love) and certainly beat being put on a slow roast. The list of mandatory items were long and carrying the load presented an equally challenging task for the long haul. But you can’t negotiate on safety.

The plan was to pack as light as I could. Where possible, I brought along alternative gear in my carry box. The red Saucony Palladium packable jacket was eventually replaced by a RM5 Daiso poncho when rain didn’t appear to be on the cards. I also reduced the number of nut bars I carried and ditched the single pack of gel, relying on 2 remaining bars and a bag of mixed roasted nuts for fuel. From my experience in TNF Hong Kong, my primarily nuts fuel plan worked pretty well, staving off hunger while providing denser calories. A single 500ml soft flask was included being a much lighter option, instead of the UD bottle. I decided to bring along a clear lens shade as eye protection from rain, insects and what-have-you.

Book was placed there as a reference for the pack size.

My final load was comfortably packed into the UD SJ pack. The new Salomon 1L race vest would’ve been ideal but there wasn’t much room in that one, unfortunately. Apparels were also of the bright and light variety, Saucony’s Speed of Lite vest and shorts, a buff and a safety vest over all that. Footwear duties went to the Kinvara 7 instead of the earlier intended Guide 9. Again, it was part of the “go light” strategy. Socks were the Pacific & Co ones which feature reflective nubs. No compression wear. Drop bag facilities were extended to only the 100K and 100 milers, so the Petzl Nao will have to be carried throughout my 78K distance.

Frank was kind enough to drive Jeanie and I to Putrajaya and since we were early, we made a short detour to Equine Park for a light snack. I had a large bowl of ABC to stay hydrated and cool myself down but skipped actual food since I wasn’t hungry. It’s never easy running in a heavily stuffed mode. When we got to the race site, and having gone through kit inspection and race number collection, it was just chilling around sipping on the Americano which I’d brought along. It was getting clearer that there would be no rain that night. Thankfully, the air was cooling with a slight breeze going.

Prior to flag off, Arman gave a quick briefing covering the important safety reminders and route updates. Finally, along with 40 or so other runners, I was finally let off. I emptied my mind of any doubts or emotions and just went with the flow. The number of 78K runners was smaller than the nearly 100 52K and close to 140 runners for the 100K categories.

Photo credit: Rany Tan

With Jeanie running strongly, I decided to hang back. Nick, Lum, Cherly, Frank and Leong (who turned up to lend support) were all close by and we took things really easy, walking frequently and not the least bothered that people were passing us. The night was still young and self-preservation was of utmost importance.

Photo credit: Run & Explore

When we got near to the hotel where Nick’s wife was waiting, we put on a grand show of 5:45 surge. Naturally as soon as we passed the section, we resumed our walk break! Nothing like these nonsensical moments to take the mind off pressing matters :) .

Photo credit: Nick’s wife. I was just a blur. 5:45 pace ma….

We got to CP1 pretty smoothly and after a quick refill of the bottle and a bite of 2 slices of bread,  we resumed our journey. Several mouthfuls of ice-cold Coke helped to freshen things up too. Not long after that, we had more company in the form of CY, Richi, Zijill and Julia who biked along. As much as I’d like that ice-cold beer (CY and Richi kept reminding Nick and I), I kept my focus on the task at hand. Thankfully, the McDonald’s along the way was so crowded I wasn’t tempted to head in for a snack!

Photo credit: CY

It goes without saying that with many of the gang present, there would be more than one photo taken!  I felt a little bad as we were proceeding rather slowly, and these guys were on bikes. After CP2, we lost them, thinking that they could’ve backtracked to support Frank, Jeanie and Cherly. It must’ve been difficult for them but they somehow appeared again when we arrived at CP3! We’ve covered 26K, which wasn’t even halfway but I was comforted that we’ve about to start the difficult 13K to CP4, the halfway point, and the same distance back to CP5 (CP3) for a total of 26K.

Photo credit: CY

With the clock past midnight, Nick and I gingerly (and should I say, briskly) got through the Muslim cemetery stretch before the route joined up with the highway to CP4. Along with Nick, we covered another 6K before I spotted someone hustling at great speed towards us. Somehow I knew from the running form, that the person was Frank and I was proven right. He had put in some serious afterburners to have caught up with us. Jeanie and Cherly were still in the game much further back.

As we continued our run-walk strategy towards CP4, egging Nick along, we cheered the returning runners from the 100K category. Then there was Jeff, on his way back and in the lead in the 100 miles category. After sharing some pain management tips with me, we wished him the best as we moved along. Several stretches of this sector were in total darkness, so it was great to have Frank’s powerful headlamp to complement our Petzls.

Status update at approx 35K mark for us, from eventual 100-mile champ Jeff.

CP4 was located at the top of a steep climb but boy, was it a relief for me to get there. Nick was in some pain with his inflammed knee. We urged him to consider resting longer and should conditions turned for the worse, he could at least hitch a ride on any marshall vehicle heading back to the staging area or earlier CP. With some hope that somehow he’d make it, Frank and I departed for the final half of the race. Perhaps triggered by copious quantity of Coke, there was a greater sense of urgency and I felt that the timing was right to focus and close down the distance to the next 2 CPs (52K and 58K respectively) the best we can. My legs were still fine and there was some confidence in my strides and I thought, “Just go with the flow”. With Frank, we made some good progress, passing runners along the way.

Then in the distance, we spotted 2 lights – it was Jeanie and Cherly! So good to see that they were still in it! And with that we went our ways. Our spirits lifted, no doubt. Next party we ran into was Piew, Yan Leng, Kien Siong and Li Leen – our next bunch of supporters. We hit the 2 CPs in very good timing, with pace ranging from 6:10 to 6:30, passing more runners than ever before. Fatigue started creeping in only after the 58K mark, with the discomfort stemming more from the pain in the metatarsals than anything else. I had encountered no cramps, no gas in the stomach, no water retention issues on the extremities, just some mild discomfort in the tummy – nothing a hot drink can’t settle. I’d been fueling well on nuts, bars and some bread slices but a hot drink would’ve been great. But Frank has been kind enough to pace along and we were still power walking!

By the time we embarked on our final 8K, Piew and Yan Leng had had to leave us. The progress was slow but it was already too near to completely stop.

7K to go! Photo credit: Khairul Nizam

With 4K to go, Frank and I were operating on getting to the next lamp-post or bin and so on, but with the spirits lifting as we drew ever nearer to the finish, we ran more than we walked. We passed 2 more of our category before crossing the finish line in 12:55, and not a moment sooner as the day was warming up quickly.

Relieved to have finished. Photo credit: Jeff

All in all, it was a great outing for me. My expectations had been really low, with hardly any significant mileage, but with friends’ support and right fueling, I somehow finished in a relatively comfortable state, with no injuries. Thanks to the GCAM gang, whose names I mentioned earlier, for turning up and Frank for not abandoning me over the 2nd half of the race. We covered the 2nd half faster than the 1st which was a wisely executed strategy, getting us the 5th and 6th position respectively. It was only at the finish that I learnt that Nick has decided to stop at the 52K mark on account of his condition. We were just glad he made the hard call as there are upcoming races to be run – and yes, we need him for more vain shots! I should thank all the volunteers, crew and the PACAT organizing team for the hard work out there. It’s never easy putting everything together and staying out there for the runners for such a long period of time! This year’s edition was the last time we run the roads of Putrajaya and we look forward to finding out where next year’s edition will be held.

Saucony was also a sponsor for the Toyo Tires Putrajaya 100 this year and all 100 mile finishers, over 20 of them, won themselves new pairs of shoes!

Photo courtesy of Frank.

With the longest run done, it’s time to enjoy a little downtime before revving up the legs for an early 2017 marathon over the next few weeks.

Note: I wonder if there’s any leftover Sapporo’s from that night? ;)

Saucony® Launches Freedom ISO™ With Full-Length EVERUN™ Midsole

 

 

Freedom ISO™ Combines One-Two Punch Of Brand’s Award-Winning Tag-Team Technologies, Resulting In Running Experience That Starts Amazing, Stays Amazing

WALTHAM, MA (November 21, 2016) – Have you ever run and felt like you could run forever? The road unwinds effortlessly, the air is crisp and the sunrise perfect.  As the miles click by, you’re brimming with boundless energy, euphoria, and a sense of runaway freedom. Some refer to the feeling as “runner’s high,” others a “second wind.” At Saucony it’s called the Freedom ISO™ and it delivers a running experience that not only starts amazing−it stays amazing−no matter how long your run.

Launching December 1, 2016, the Freedom ISO is the first-ever performance running shoe with a full-length EVERUN midsole. Combined with Saucony’s dynamic ISOFIT™ fit system, the Freedom ISO delivers the one-two punch of Saucony’s award-winning tag-team technologies. The result is the brand’s most technologically advanced shoe ever created.

Starts Amazing, Stays Amazing

“Finding a new way to liberate and expand the running experience−free of boundaries, full of freedom−reflects our relentless commitment to both the runner and innovation,” said Tom Hartge, senior vice president of global footwear for Saucony. “The Freedom ISO sets the course for Saucony to create a whole new running experience that’s unlike anything before. It’s EVERUN unleashed, designed to make you want to run, while fully enjoying the feeling that you could actually run forever.”

 

The Freedom ISO’s full-length EVERUN foam midsole maintains cushioning properties three times longer than standard EVAs while returning 83% of the energy absorbed. Adding to the extraordinary durability and flexibility of the Freedom ISO’s EVERUN midsole material, Saucony is pairing a TRI-FLEX™ crystal rubber outsole that also displays exceptional resistance to wear. Besides being resilient, the crystal rubber compound matches the considerable flexibility of the EVERUN foam, allowing for greater adaptation to different foot proportions and freedom of motion underfoot. In addition to the full-length EVERUN midsole, the Freedom ISO also incorporates EVERUN Topsole construction for even greater energy return and continuous, fluid cushioning with every stride.

 

Weighing in at 9 ounces for men and 8.1 ounces for women, the 4mm-offset Freedom ISO’s lightweight, racing-inspired ISOFIT sleeve creates a dynamic fit system while the breathable engineered stretch mesh upper and streamlined heel support frame add to the shoe’s impressive fit and lightweight performance.

“Our engagement with runners informs our execution,” said Hartge. “Our intent is to bring purpose and thought to every design element. The Freedom ISO, with its full-length EVERUN platform, moves the focus from equipment to experience. The true significance of the Freedom ISO is that all the elements come together in perfect harmony.”

 

For more information on the Saucony Freedom ISO, contact Sharon Barbano at sharon.barbano@saucony.com.

 

About Saucony: Saucony, a division of Wolverine Worldwide, Inc.(NYSE: WWW), is a leading global running lifestyle brand that fuses performance, innovation and style to create compelling footwear and apparel with its widely recognized brands Saucony and Saucony Originals.  Founded in 1898, Saucony continues to inspire runners everywhere with its award winning innovations, including EVERUN™, ISOFIT™, Geometry of Strong™, PWRGRID+™, and the Total Run System™ apparel line. At Saucony, a good day is when we get to run. A great day is when we inspire someone else to run. For more information, go to www.saucony.com.

 

 

SHARON BARBANO
PUBLIC RELATIONS
SAUCONY & WOLVERINE BOSTON
617.824.6126
617.616.6126
500 Totten Pond Road
Waltham, MA

 

 

FIND YOUR STRONG

Saucony® Triumph ISO2 Named By Runner’s World As International Editors’ Choice For Best Shoe In The World For 2016

 

Triumph ISO’s Proven Track Record Earns Itself Industry’s Top Performer Of The Year Recognition

WALTHAM,  MA (November 22, 2016) – Saucony, relentlessly committed to elevating the running experience through performance innovation, is excited to announce that the Triumph ISO2, featuring Saucony’s EVERUN™ continuous cushioning technology, has been named by Runner’s World as the International Editors’ Choice for “Best Shoe in the World” for 2016. The prestigious award, selected by the editors of 20 editions of Runner’s World around the globe, was presented to Saucony at the Runner’s World 50th Anniversary Celebration in New York City in early November. All of the International Editors’ Choice Awards are now officially acknowledged in the publication’s December 2016 issue. Click here for the Runner’s World video review of the Triumph ISO2.


The Saucony Triumph ISO has a proven track record in the running community as demonstrated by its ongoing recognition from Runner’s World, the world’s largest media brand in running. Prior to the Triumph ISO2’s International Editors’ Choice Award, the standout neutral trainer was named Editor’s Choice in the publication’s 2015 Winter Shoe Guide. The inaugural Triumph ISO was also recognized with an Editor’s Choice Award in the 2015 Spring Shoe Guide.

“We’re so honored that Runner’s World and the global running community continue to put Saucony on top of the podium,” said Doug Smiley, business unit manager for Saucony footwear. “The Triumph ISO allows us to demonstrate what is possible when you innovate to elevate the running experience. Our ongoing product philosophy focused on every aspect of the runner’s stride continues to drive us, resulting in game-changing technologies like the Triumph ISO’s EVERUN Topsole™ construction. We can’t wait for runners to now try the all-new Triumph ISO3; we’ve taken the EVERUN experience to yet another impressive level.”

The Runner’s World International Editors’ Choice award for “Best Shoe in the World” is part of Runner’s World’s global initiative to find, test and designate the best shoes on earth for its readers in the countries where it currently publishes: Argentina, Australia/New Zealand, Belgium, Brazil, China, France, Germany, Hungary, Italy, Mexico, The Netherlands, Norway, Poland, South Africa, Spain, Sweden, Turkey, United Kingdom and the United States.

The Saucony Triumph ISO3, with an increased EVERUN landing zone for maximum energy return, is now available at select specialty run retailers in men’s sizes 7-13, 14 and 15, and women’s sizes 5-12.

About Saucony: Saucony, a division of Wolverine Worldwide, is a leading global running lifestyle brand that fuses performance, innovation and style to create compelling footwear and apparel with its widely recognized brands Saucony and Saucony Originals.  Founded in 1898, Saucony continues to inspire runners everywhere with its award winning innovations, including EVERUN™, ISOFIT™, Geometry of Strong™, PWRGRID+™, and the Total Run System™ apparel line. At Saucony, a good day is when we get to run. A great day is when we inspire someone else to run. For more information, go to www.saucony.com.

SHARON BARBANO
Public Relations
Saucony & Wolverine Boston

  1. 617.824.6126
  2. 617.616.6126

500 Totten Pond Road
Waltham, MA

FIND YOUR STRONG

Media Release: Saucony® Launches The Saucony Stride Lab™ App

 

 

FOR IMMEDIATE RELEASE

SAUCONY® LAUNCHES THE SAUCONY STRIDE LAB™ APP
Saucony’s Human Performance & Innovation Lab Now Puts The Power Of A Personal Biomechanics Lab In The Palm Of Every Runner’s Hand

WALTHAM, MA (November 3, 2016) – “To keep runners running, it’s not enough to get them in the right shoe; we need to help them build better running bodies,” says Spencer White, head of the Saucony Human Performance & Innovation Lab, the brand’s state-of-the-art running research center focused on empowering runners through performance innovation. Today, the Saucony Lab figuratively opened its doors to runners everywhere with the launch of the Saucony Stride Lab app, the first interactive tool that puts the power of a cutting-edge biomechanics lab in the palm of every runner’s hand.

The Saucony Stride Lab app, developed in partnership with Jay Dicharry, MPT, SCS, author of Anatomy for Runners, empowers the individual runner to build a better running body right from their personal mobile device. The Stride Lab’s innovative interface first guides the individual runner through a multi-step personal evaluation that includes their stance, mobility, stability and stride−all from their iPhone. The Stride Lab then instantly interprets the data, prioritizes the results and delivers to the runner a customized and ever-evolving plan of running-specific exercises and dynamic drills to optimize their running experience. The Saucony Stride Lab app is now available as a free download at iTunes.

“With the launch of the Stride Lab app we’re throwing open the doors of the Saucony Human Performance & Innovation Lab, sharing decades of expertise and research in stride analysis and biomechanics to help runners perform and feel better,” said White. “That information, in combination with Jay Dicharry’s world-renowned expertise in biomechanical analysis and sports athletic performance, has allowed us to create a personal running lab experience, customized for each individual runner and accessible from their mobile device at their convenience.”

“Working with tens of thousands of runners, from the novice to the Olympic level, has shown us that people are different, that they can and should run in a manner that complements their body structure,” said Dicharry. “It’s critical that runners first assess their stance, mobility, stability and stride to determine the best way for them to run. The Saucony Stride Lab app allows runners do just that, and then determines a running-specific plan of BodyWork exercises and running drills that they can follow to maximize their running performance. While other apps track the quantity of your run, the Stride Lab app will improve the quality of your run.”

The Saucony Stride Lab app will be launched to the running community at the Saucony booth at the 2016 TCS New York City Marathon Health and Wellness Expo taking place at the Jacob K. Javits Convention Center in New York City from Thursday, November 3rd through Saturday, November 5th.

 

How Does The Saucony Stride Lab App Work?

1. Get Evaluated: From your iPhone, the Stride Lab app will guide you through a 7-point assessment where we can benchmark your body and identify limiters that stand in the way of your running goals.

2. Get Your Plan: Receive a customized plan of running-specific exercises and drills that address your unique issues to improve your running experience for the long term. The Stride Lab app will give you up to five BodyWork exercises at a time to perform three-times a week. You can go through them all at once or fit them in at your convenience.

3. Get Running: Check in with the Stride Lab app before every run for a series of dynamic running drills to incorporate into your daily run.

4. Get Points: Just like a personal coach, the Stride Lab app keeps track of all the great work you’re doing. See your BodyWorks score rise as you complete your tasks.

5. Get Progress: Every few weeks the Stride Lab app will ask you to re-evaluate yourself to see how you’re improving and whether you are ready to focus on the next challenge.

For more information on the Saucony Stride Lab app, please contact Sharon Barbano at sharon.barbano@saucony.com.

About Saucony: Saucony, a division of Wolverine Worldwide, Inc.(NYSE: WWW), is a leading global running lifestyle brand that fuses performance, innovation and style to create compelling footwear and apparel with its widely recognized brands Saucony and Saucony Originals. Founded in 1898, Saucony continues to inspire runners everywhere with its award winning innovations, including EVERUN™, ISOFIT™, Geometry of Strong™, PWRGRID+™, and the Total Run System™ apparel line. At Saucony, a good day is when we get to run. A great day is when we inspire someone else to run. For more information, go to www.saucony.com.

About Jay Dicharry, MPT, SCS: Dicharry is a physical therapist, board-certified sports clinical specialist, researcher, author, and coach. He built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Through this innovative venture, Dicharry was able to blur the lines of clinical practice and sports engineering to better understand and eliminate the cause of overuse injuries in endurance athletes. His unique approach goes outside the traditional model of therapy and aims to correct imbalances before they affect your performance. Dicharry literally wrote the book on running gait assessments: he is author of “Anatomy for Runners,” has published over 30 professional journal articles, co-directs the annual University of Virginia Running Medicine Conference, and consults for the US Air Force and USA Track and Field. His research focus on footwear and the causative factors driving overuse injury helps provide his patients with an unmatched level of innovation and success. Having taught in the Sports Medicine program at UVA, he brings a strong bias towards patient education, and continues to teach nationally to elevate the standard of care for Therapists, Physicians, and Coaches. He currently directs the REP Lab in Bend, OR.

SHARON BARBANO
PUBLIC RELATIONS
SAUCONY & WOLVERINE BOSTON

T. 617.824.6126
F. 617.616.6126

500 Totten Pond Road
Waltham, MA

FIND YOUR STRONG

Bowen Therapy: A Different (And Gentler) Approach To Healing

When Lorna contacted me a month or so ago, I was neck deep in piles of work, desperately trying to shovel them off before heading off for GCAM. By the time I finally found some time to lock in a session with her, it was already late July. I completed my 3rd session of therapy a couple of weeks ago and I wish I had heard of the Bowen Therapy modality back in January! Before I share my experience, here’s a little information about what Bowen Therapy, taken from My Bowen Therapy (Lorna’s practice) website:

“…the technique involves gentle rolling moves on very precise muscles, tendons and ligaments in a very specific order, relevant to the symptoms you are suffering from. The Bowen Technique is a non-intrusive, natural complementary hands-on therapy, suitable for all from newborn to the elderly.”

“These moves have the ability to relieve pain, restriction and imbalances within the body, utilizing the body’s own healing mechanisms to rectify issues. The body has the ability to heal much more than we have all been conditioned to believe.”

Having tried various methods in alleviating my plantar fasciitis issues to little effect, I’d nothing to lose in going another direction – a gentler approach at that. With the appointment set, Lorna and her team, well, basically Scott her husband, sent me a pre-treatment questionnaire such that they’re able to know my background as well as the nature of my affliction.

When I arrived at the cosy little clinic, I was a little apprehensive as it was my first sports-related treatment but Lorna’s enthusiasm and confidence quickly put me at ease. Her exuberance and passions shone was palpable. After running through my responses to the questionnaire, she assured me that this was something she could fix, or at least set me off on the path to healing.

As that was my first visit, she took some time to explain the principles of Bowen Therapy, how the body’s nerves, ligaments, tendons, fascia interact and influence how we move and feel. For example, a tightness in the shoulders could potentially affect something else downstream, like your lower back or pelvis. I’ve always been fascinated with anatomy and her explanation along with graphical aid made things clearer.

Then we got down with the treatment proper where the fully-clothed “patient” would either be on your front or back. Having read it up a little, I was already changed in my loose-fitting running apparel. As mentioned above, the issues encountered by people usually originate from other areas of the body. After evaluating the positioning and range of motion of my body, Lorna started with my upper before moving down to the lower back. Now, to the uninitiated like myself then, the first experience was a little underwhelming. After explaining what she’d be doing and how I could be feeling (ranging from tingling sensation to warmness, to involuntary twitching), Lorna pluck at certain fascia in a certain order with several intervals in between. She would leave the treatment room to go to the next one to attend to the other “patient” before coming back. These leaving and returning to the treatment room wasn’t because she was multi-tasking (well, she could’ve been) but it was to allow the body time to accept, process and respond to the stimulus – a signature of the Bowen modality to get the body to start healing itself. All the procedure were done in a precise manner and extremely gentle. Lorna explained that it’s counter-productive to further impose on tissues that are already stressed or hurt.

I didn’t feel any tingling or twitching but I did have a mild headache when the shoulders and trapezoids were treated. The astonishing thing was that at the end of the 25-minute session, my toes were no longer pointed outwards but straight up. This was on top of the overall relaxed feeling that overcame me. Unlike a typical massage session, this was achieved in a painless and gentle manner. Before leaving, Lorna gave me a simple stretching routine to be done every morning.

The persistent PF pain appeared to ease up in intensity and frequency following the session but I returned to running only 2 days after, which was a short 4K. I started off at an easy pace, consciously trying to detect any difference in my running. As the run progressed, the expected pain and discomfort didn’t surface and the most apparent difference was the freer movements of the hips – higher knee lifts, stronger push offs, back-kicks. I felt that my form was better and I just felt stronger. By the time I hit the final K, I was already at sub-5 minute pace. Data collected by the footpod also showed an increase in stride length, so it wasn’t only a perceived improvement but data-backed. I felt like a different runner! Sure, my fitness level was short but I was running pain-free throughout and couldn’t wait for the second session which was set 5 days after the first one.

The second treatment covered even more parts of the body. Lorna started with the back, shoulders before moving down to release the tight quads, hams, glutes, psoas, pelvis, thorax areas, and the feet. Again, these were all done with just a little pressure, almost like the plucking of guitar strings. She also rubbed some magnesium oil on the plantar as she worked the area. I was in a state of extreme relaxation and after the session, could only managed a slow 5K at the Kiara Park! There were dull aches here and there, so I didn’t want to push things. Indeed, Lorna said I should just keep things very easy, but it was OK for me to race Men’s Health 5K (which I completed in 2nd place – race report) 2 days after.

By the time I got home, the lower back got progressively tighter and sore (which was expected, as the body readjusted to its natural state. Lorna also said the release phenomenon will occur over the next couple of days. I had absolutely no trouble sleeping that night and the restful state continued to the next morning.  The body will regain its full energy as it progressively corrects itself.

The third and final visit was 7 days after the second one and it was more or less a repeat of the second, at least for me. But it really depends on how the “patient” feels like, which may necessitate a more specific approach. I came out feeling just as relaxed.

This “Running Machine” needed maintenance, hahaha!

So here comes the final analysis. I believe the Bowen approach worked well for me. In fact, I wished I’d heard about it in January. I’m very happy with the outcome just from three sessions. While there are still some discomfort now and then, they’re no longer as persistent nor bad as before. The change in my running form is the most tangible after years of attempted reform. There’s greater range of motion from the pelvis and my stride length has seen an increase as well. When I run, I feel stronger, like a new runner. As a result, I’ve been enjoying my short weekday miles much more. Granted, my fitness is short but with these few weeks set aside for low mileage and there being no training plans, I’m just keeping things on maintenance mode. I’m curious to see how I do when longer runs are re-introduced into the regime when 2017 plans are clearer.

Due to its subtle, gentle and non-invasive nature, Bowen Therapy can be the first consideration for those with chronic pain or injuries. In all my visits, Lorna was always candid enough to share her knowledge and experience. If it was something she couldn’t help, she wouldn’t. The number of treatments per case are usually three, which means you won’t be committing to something too long a term nor too expensive.

Sessions are strictly through appointments so, do contact them first at:

My Bowen Therapy Sdn Bhd (website)
Empire Damansara
Soho 2, Unit 3-1 Jalan PJU 8/8
Damansara Perdana
47820 KL
+6016-3334581 or email info@mybowentherapy.com

Disclaimer: While I know my tibia from my fibula, I’m not medically trained, thus this post does not constitute medical advice of any kind. Every person is an experiment of one and thus results may vary.

Feature Article: Living Under The Shadow of Heart Disease

 

 

 

LIVING UNDER THE SHADOW OF HEART DISEASE
The risk of heart disease in your family can be managed with a holistic approach to heart health

 

You may inherit the risk of heart disease but the onset of heart disease can be managed.

“Seeing my father pass away from a heart attack has changed my attitudes towards heart health,” said Farah Nadia. “I know that there is a very real chance that my siblings or myself could develop the same heart disease risk factors, such as high blood cholesterol, high blood pressure or even diabetes if we are not careful.”

Farah is right to be concerned – preventative heart care is not a top-of-mind consideration for most Malaysian adults, as heart disease is usually perceived as an illness that affects the elderly1. Research has proven this is not the case –  in fact, Malaysians in their thirties are now more likely to have arteries which are similar to a person aged seventy years old due to their lifestyles2. One out of two Malaysians are suffering from high cholesterol. The sad conclusion is that Malaysians are simply succumbing to heart disease at a younger age.

In Farah’s case, the risk is even more pressing given that her father has passed away after thirteen years of battling with never-ending coughs, feverish bouts and breathlessness brought about by heart disease. According to the World Heart Federation, “If a first-degree male relative (e.g. father, brother) has suffered a heart attack before the age of 55 , you are at greater risk of developing heart disease.” Risk factors can be inherited – familial hypercholesterolemia refers to a build-up of low-density lipoprotein cholesterol in the blood that can be passed down from one generation to another, leading to the development of coronary heart disease.

To encourage Malaysians to take action for their heart health now instead of much later when the symptoms of heart disease have already manifested, brands such as Nestle Omega Plus have made it their mission to be Malaysia’s heart health advocate. Saturday Sept 3rd will see Malaysians young and old converge on Lake Gardens (Perdana Botanical Gardens) for Walk-A-Mile, Malaysia’s longest running walk for heart health advocacy, jointly organised by Nestlé Omega Plus and Yayasan Jantung Malaysia (YJM).

“For the past 14 years, Nestlé Omega Plus has reached out to Malaysians to take charge and care for their heart through Walk-A-Mile in collaboration with YJM and we look forward with great excitement to sharing heart healthy activities with everyone at Walk-A-Mile. Caring for your heart does need to be a big monumental step, simply taking the stairs or swapping sugary treats with fresh fruits and drinking two glasses of Nestlé Omega Plus with added plant sterols daily to manage cholesterol can improve your heart health,” said Ng Su Yen, Business Executive Manager, Milks of Nestlé Malaysia.

Nevertheless, for those of us that inherit these risk factors, heart health can still be managed. For most of us, making a few simple lifestyle changes might be all we need to avoid the development of heart disease. Heart disease manifests itself in many different forms – a heart attack, narrowing of arteries, abnormal heart rhythms, breaking down of the heart valve or heart muscle and degeneration of blood vessels, amongst others. Collectively they are known as cardiovascular heart disease, or CHD.

Diagram 1. Holistic management of heart health comprise of regular medical check-ups, daily exercise and eating a balanced diet.

There are 3 key factors to manage your heart health holistically. Aim to get some form of physical activity every day – the American Heart Association suggests a combination of moderate and vigorous activity thirty minutes a day, five times a week. Anything that makes your body move and burn calories is considered physical activity. Walking more is a great way to improve heart health.

Even if you don’t have any heart issues, it’s important to not miss your heart health check-ups with your doctor. Ask questions about your numbers: blood pressure, cholesterol, heart rate, blood glucose and weight. These numbers will help to provide a benchmark for upcoming check-ups.

Eat a balanced diet – at the dining table, aim to fill half your plate with vegetables and fruits, consume milk with added plant sterols to block the absorption of cholesterol into the bloodstream. Plant sterols are especially effective in lowering cholesterol levels – according to Heart UK, the Cholesterol Charity, plant sterols can reduce cholesterol levels by up to 10% when taken at optimal doses and as part of a diet low in saturated fat in just over 3 weeks. They are considered to be the most effective single food that can lower cholesterol as part of a healthy diet and lifestyle. Plant sterols can be found in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. However you may have to eat very large amounts of these items to have an effect on your cholesterol, with Nestlé Omega Plus, you only need to drink two glasses a day to manage cholesterol levels.

Now 28, Farah Nadia is clear of any heart disease symptoms but she has to be vigilant as her father’s family tree has it – both her father’s elder sister and younger sibling has heart issues. To make sure she stays free from the onset of heart disease, she drinks milk with added plant sterols to block cholesterol, gets regular exercise and has her heart health checked regularly by doctors. “I’m not going to let heart disease happen to me, not when I’m able to do something about it,” is her response to this turn of events in her life.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Take charge of your heart health now, register at https://mro.myraceonline.com/wohd16/registrations to join Walk-A-Mile 2016

*Thomsen AB, et al. Eur J Clin Nutr 2004; 58:860-870 

1 Caring For The Heart. Prof Datuk Paduka Dr Wan Azman Wan Ahmad, Professor of Medicine and Cardiology. 21-Dec-15 17:10

Retrieved from http://www.bfm.my/wan-azman-wan-ahmad-cardiology-caring-for-heart.html

2 Renganayar, C. (2016, April 24). Young people, ageing arteries. New Straits Times Online.
Retrieved from http://www.nst.com.my/news/2016/04/141124/young-people-ageing-arteries

Feature Article: Heart Disease Can Happen To Anyone

HEART DISEASE CAN HAPPEN TO ANYONE
Preventative heart care needs to be a top-of-mind consideration for Malaysians

Heart disease can happen to anyone but you can make lifestyle changes to avoid it.

Preventative heart care is not a top-of-mind consideration for most Malaysian adults, as heart disease is usually perceived as an illness that affects the elderly1. Research has proven this is not the case –  in fact, Malaysians in their thirties are now more likely to have arteries which are similar to a person aged seventy years old due to their lifestyles2. The sad conclusion is that Malaysians are simply succumbing to heart disease at a younger age.

For single parent, Linda Chan, 57, long working hours in her younger years coupled with regular seafood feasts now with her family when eating out pose a challenge for her to manage her heart health. To balance it up, she will try to be more vigilant with her diet the next day, such as opting for steamed dishes at home and drinking milk with added plant sterols to block cholesterol.

“I’ve had friends who passed away at the age of 37 from heart health issues, just gone in their sleep,” she recalls. “Don’t think that heart disease or fatalities only happen to people at my age, cholesterol and heart problems don’t develop overnight and I would definitely urge my daughter to look into ways of managing her heart health as early on as possible.”

The 2015 National Health and Morbidity Survey revealed that nearly 20 million Malaysians above the age of 18 years are at risk of non-communicable diseases (NCDs), which may in turn lead to the development of heart disease. One out of two Malaysians are suffering from high cholesterol. Heart disease manifests itself in many different forms – a heart attack, narrowing of arteries, abnormal heart rhythms, breaking down of the heart valve or heart muscle and degeneration of blood vessels, amongst others. Collectively they are known as cardiovascular heart disease, or CHD.

To encourage Malaysians to take action for their heart health now instead of much later when the symptoms of heart disease have already manifested, brands such as Nestle Omega Plus have made it their mission to be Malaysia’s heart health advocate. Saturday Sept 3rd will see Malaysians young and old converge on Lake Gardens (Perdana Botanical Gardens) for Walk-A-Mile, Malaysia’s longest running walk for heart health advocacy, jointly organised by Nestlé Omega Plus and Yayasan Jantung Malaysia (YJM).

“For the past 14 years, Nestlé Omega Plus has reached out to Malaysians to take charge and care for their heart through Walk-A-Mile in collaboration with YJM and we look forward with great excitement to sharing heart healthy activities with everyone at Walk-A-Mile. Caring for your heart does need to be a big monumental step, simply taking the stairs or swapping sugary treats with fresh fruits and drinking two glasses of Nestlé Omega Plus with added plant sterols daily to manage cholesterol can improve your heart health,” said Ng Su Yen, Business Executive Manager, Milks of Nestlé Malaysia.

Diagram 1. Holistic management of heart health comprise of regular medical check-ups, daily exercise and eating a balanced diet.

There are 3 key factors to manage your heart health holistically. Aim to get some form of physical activity every day – the American Heart Association suggests a combination of moderate and vigorous activity thirty minutes a day, five times a week. Anything that makes your body move and burn calories is considered physical activity. Walking more is a great way to improve heart health.

Even if you don’t have any heart issues, it’s important to not miss your heart health check-ups with your doctor. Ask questions about your numbers: blood pressure, cholesterol, heart rate, blood glucose and weight. These numbers will help to provide a benchmark for upcoming check-ups.

Eat a balanced diet – at the dining table, aim to fill half your plate with vegetables and fruits, consume milk with added plant sterols to block the absorption of cholesterol into the bloodstream. Plant sterols are especially effective in lowering cholesterol levels – according to Heart UK, the Cholesterol Charity, plant sterols can reduce cholesterol levels by up to 10% when taken at optimal doses and as part of a diet low in saturated fat in just over 3 weeks. They are considered to be the most effective single food that can lower cholesterol as part of a healthy diet and lifestyle. Plant sterols can be found in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. However you may have to eat very large amounts of these items to have an effect on your cholesterol, with Nestlé Omega Plus, you only need to drink two glasses a day to manage cholesterol levels.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Take charge of your heart health now, register at https://mro.myraceonline.com/wohd16/registrations to join Walk-A-Mile 2016

*Thomsen AB, et al. Eur J Clin Nutr 2004; 58:860-870 

1 Caring For The Heart. Prof Datuk Paduka Dr Wan Azman Wan Ahmad, Professor of Medicine and Cardiology. 21-Dec-15 17:10

Retrieved from http://www.bfm.my/wan-azman-wan-ahmad-cardiology-caring-for-heart.html

2 Renganayar, C. (2016, April 24). Young people, ageing arteries. New Straits Times Online.
Retrieved from http://www.nst.com.my/news/2016/04/141124/young-people-ageing-arteries

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