18 May 2012 Midweek Run That Wasn’t As Planned
Author:  |  Category: Pacing, Running  | Tags:  | Leave a Comment

It was definitely lung searing!

Usually a run this long at the park will be executed with the help of tunes from the iPod. At just 1.3K per loop, covering more than 10 loops around the KLCC Park (read also “In The Shadows Of The ) can be a little taxing on the patience. Wait, isn’t marathoning supposed to be an exercise in patience? Hmmm…

In the case of today’s workout, I ditched the iPod so that I get to exercise my sense of pacing. Sometimes it’s good to get yourself into challenging situations just to see how you manage. The plan may be an MP session but I see as an opportunity to work the mental game too. Like resisting being pulled into running another runner’s pace, focusing on relaxation and light steps – “my legs are like the metronome, tick-tocking away” – and positive affirmations. The mind will inevitably wander away to frivolous and sometimes ridiculous thoughts but like meditation, it’s how quickly we recognize the moment that happens and then proceed to reel it back to the moment that’s important.

At least that was the plan. It turned out that I was too psyched and after a languid 5:49, the subsequent planned splits were flushed down the toilet bowl. Closer to 5-minute pace than the targeted 5:30. To you accomplished marathoners out there, 5min/K pace is your easy pace, but it’s closer to my 10K race pace! Despite me feeling quite relaxed at least at the early stages, I slowed it down to 5:15 and kept it there until I was done. A cool down lap had to be done to get my heart rate down gradually.

Gotta slow down a bit to go longer and I’ll definitely be looking to attach myself to the pacer in Gold Coast or risk blowing the race.

12 May 2012 Be Brutal
Author:  |  Category: Mind Games, Motivation, Quote, Running, Sobering Thoughts  | Tags:  | 4 Comments

“Do your best and no man can do better.”
Mr. G. Krishna Iyer, Headmaster (1983-1988), Penang Free School

Runners will know that the sport is perhaps one that’s the easiest to draw parallels to life. Most of the time you get what you put into it. One success and it could be viewed as a fluke, even if it isn’t. Consistent improvements over time, however, that’s the result of methodical, persistent and patient hard work.

A tiny percentage of the human race may be genetically gifted to maintain 3:40 min/K splits for 42.195K (2:34 finish) but that doesn’t mean that even they don’t have to put in the effort for it. Unlike in politics, one cannot buy a PR. In the upper echelons of racing, progress becomes incrementally slower, harder and in smaller margins, measured in seconds rather than double digit minutes.

Middle-of-the-packers like me will not find gaining improvements any easier. After all pace, effort and success are all relative. Everyone’s life circumstances are different as well. Some may have 2 hours a day to put in the mileage, while some just have to be creative to squeeze out a 30-minute run. What then, gets the person seeking improvements out of the door? Here’s what I think.

Firstly he’ll (I’m referencing the male gender for simplicity sake) have to love what he’s doing. Morning or evening, rain or shine, hot or cold. This bit cannot be taught because it’s intrinsic and self-realized. Secondly he’ll need to want it. Really want it, because the process will entail hard work and having the goal in mind. Inevitably the going will be tough, challenging and the road towards race day will be littered with mines out to derail him. That’s not even taking into account uncontrollable elements like career, family, sickness or injuries and extreme weather. Finally, he’ll need to be brutally honest with himself. He needs to look back on whether his past attempts were honestly undertaken or halfhearted endeavors.

It’s when I gave the last part a serious look that I realize and admit that since 2008, I’ve been shortchanging myself. I didn’t have the second and third requirements. It’s not for want of a training plan and I’ve tried many of them only to lose steam along the way. When uncontrollable factors cut into view, I surrendered too easily when I should’ve been tougher, more disciplined, more creative with time management. Maybe I feared the pain, maybe I didn’t want to really dig my heels in for the fight. Whatever. Lessons learned. Move on. Change. Do what it takes.

I’ll leave this post as it is for now. It’s 5 weeks to tapering for the Gold Coast Airport Marathon, and even shorter for those of you racing the KL Marathon. It’s time to give training everything you’ve got. Make no more excuses. Yes, we all deserve a fantastic outing on race day and if you’re running for a time goal,  hoping to run a PR race. But nothing comes without hard work. Let’s make it count.

08 May 2012 I Run, Therefore I Am – STILL Nuts!
Author:  |  Category: Books, Review, Running  | Tags:  | One Comment

If that title sounds familiar, you’re right! It’s a reference to the popular “I Run, Therefore I Am Nuts!” by Bob Schwartz. In fact, it’s the long awaited follow up to the rib-tickling, laugh-out loud book that only runners can appreciate. No one will understand a Garmin-obsessed runner as well as a fellow runner but you can definitely regard Schwartz a kindred spirit.

If you had enjoyed his debut book as much as I did [my brief review here], you’ll be glad to know that the sequel will be on sale this November in time for Christmas shopping. In the meantime, you can still get your fix of Schwartz’s humor via his blog at at http://www.runninglaughsblog.com and his Facebook Page of at www.facebook.com/runninglaughs. Don’t forget to click Like, if you enjoy his posts!

I can’t wait to get my hands on the sequel and you’ll be among the first to know once it’s launched!

You can be sure that once the book is out, I’ll put up a review here!

d

 

04 May 2012 First Impressions: Nike Free 3.0 v4
Author:  |  Category: Gear, Gear Review, Nike, Running Shoes  | Tags:  | One Comment

Note: Before reading this, you may want to first check out an earlier post about the Free Run+ 3.

Among the 3 new releases by Nike recently, the one that got me really excited was the Nike Free 3.0. From its specs alone, the 3.0 fits into the range of shoes that I’m more inclined to wear these days – 4mm drop, 7oz, flexible and minimal construction. It rides close to the ground yet walking around in them are comfortable.

The upper is bare except for the presence of the nanoply (the blue layer) over the neoprene-like material. As with the Free Run+ 3, there are little cross cutaways on the layer to promote flexing. The entire shoe is really flexible and you can actually scrunch it into a ball if you want to. There’s no traditional heel cup as you can see from the photo below. The shoe has a 1-piece integrated tongue which will keep the pebbles out, but this feature works both ways, as I will elaborate a little later. There are enough reflective elements on the upper, so you will be visible. Wearing it out during the daytime will almost certainly get yourself noticed as I’ve found out one recent Sunday morning at the mall.

Soft and pliable

The outsole has deep sipes and a long groove that runs down the middle, while the arch section of the outsole has cuts across for even greater flexibility. High wear areas have solid rubber (toe area) and carbon rubber (lateral heel area) plugs for a measure of durability. There’s a fair amount of midsole flaring, so  minimalism purists may shake their heads.

With that out of the way, let’s get on the wear experience, shall we? Pulling on the shoe is like wearing socks. Because the entire upper is one-piece, loosening the laces to slide your feet in will only make it just a tad easier. In fact, there’s hardly a need for laces. The entire shoe fits like a snug bootie and here’s where it’s tricky – be sure to get the correct size. All my Frees are US9.5 but the 9.5 Free 3.0 v4 feels too restrictive. In fact it got downright uncomfortable after my short run, around the top of my feet and around the ankle area. A quick call to Nike and the 9.5 was thankfully swapped for a 10.

Wearing the Free 3.0 is a mixed experience. It felt a little warm, due to the upper material and it’s definitely snug even with the upsizing. Unless you have narrow feet, your toes will not splay as much as they will in the Free Run+ (nor the GORun, which has the best fitting upper), that’s for sure. Then there’s the pinch I felt at the front flex section of the upper, just like the case of the Free Run+ 3.

Laced and unlaced.

After a couple of walking sessions just to adjust to fit, I took it out for a second short run, a quick 5K  around the park. As it turned out, there was another guy who wore the same shoe that day. The difference? Mine was unlaced. For a start, the shoe rides firm and I felt the bricked pavement with every step. Nevertheless it wasn’t uncomfortable as I was hitting the ground lightly on the forefoot and my turnovers were high. I also adopted small strides which made the going brisk. This isn’t a shoe to be heel striking, mind you. Though not at my 10K race pace, I was still looping the park at 5:10/km. Once my 5K was done, I proceeded to do some drills in the 3.0 which was a cinch due to its lightweight.

My first impressions, other than the initial fitting issue and the lack of breathability, have been good. It’s a sweet shoe for drills, fast runs, repeats and hillwork. Personally it’ll be a toss-up between the 3.0 and the GORun for a 10K race. Having said that, I’d be curious to find out how they will hold up over longer distances. As usual once I get more miles in, I’ll report back with more updates.

Disclaimer: Review pair of the 3.0 v4 was provided by Nike Sales Malaysia .

29 Apr 2012 2 Months TO GCAM!
Author:  |  Category: Gold Coast Marathon, Training Plan  | Tags: ,  | 5 Comments

Super hot evenings equal exhaustive workouts!

Whoa! What happened to March?! And now it’s coming to end April, which effectively puts us to 2 months to Gold Coast! Holy crap. I haven’t been blogging much about my training but rest assured it’s happening. Well, at least in the intensity part. Just a touch concerned that I’ve not been hitting the mileage needed but I’m not pressured, yet  :) .

Nearly all my workouts are “at effort”, even if my intended long runs have been a mixed bag. Things have to, and will, change I’m sure. The plan is pretty simple: weekday workouts consist of 2 key ones ie a tempo and an interval session with an intense cross-training session to separate them. Since I don’t have access to a track, my favoured intervals are Yasso 800s for its simplicity. I hope to alternate in some 6 x 1,300m to keep things fresh. Saturdays are for long runs, while Sundays are rest days. The purpose of all these are to engage the appropriate systems to handle racing a marathon at a given pace, and you can get the details here. The more I read into the method, the more I realize that it has some similarities with the Hanson’s program. Both deals with specificity and intensity over volume. The main difference is that FIRST will have you running just 3 days with 2 intense cross-training sessions while Hanson’s will have you out there more days a week (keyword: Consistency). Hanson’s long run peak at 16 miles (25.6K) but has sound basis for it in that runners would’ve worked hard through the very week to simulate early-race stages and the capped 25K is basically to get the runners used to still work hard during the closing stages of the race. Both the FIRST and Hanson’s appeal to me but realistically what comes out is a blend of both.

I’ve been experimenting with it the last 3 to 4 weeks and while the consistency could be better (as expected), I think I’m adjusting reasonably well to this approach. I especially like the Sunday rest, which allows me to catch up on sleep and kids’ activities a little, what with their exams coming up early May. Outside the 3 days of key workouts, I’m trying to mix up the cross-training days with circuit training using the Nike Training Club (NTC) app and spinning. Even though the app appears to be geared towards women, men will be caught with their pants down for underestimating the workouts. I was literally floored when I did a condensed version during the Nike Free media launch recently. You can download the free app here [review here].

Interestingly, I’ve noticed that I’ve been sweating much more of late. I’d be soaked through not even 2K into my runs. It could be due to the weather or there’s some physiological changes going on. As a result of this, I’ve been more conscious of my hydration of late.

Hope your training have been going great so far!

 

21 Apr 2012 Packing Tips For GCAM
Author:  |  Category: Gold Coast Marathon, Packing, Travels  | Tags: ,  | 2 Comments

Sunny, blue skies and just nice! Photo taken in 2011.

Note: First timers to wintery Gold Coast should read this post which I put up last year.

I’ve received some inquiries on what to bring/pack for Gold Coast, so I’m putting this post up early. This year, being my second time there, my packing will be very much reduced in capacity. In fact so much that I didn’t purchase any check-in luggage space! That comes with experience but you’ll need to see for yourself what you need or don’t need.

Winter in Gold Coast for a start, is mild – between 9C to 20C – when compared to Tokyo (you could see how much I was bundled up from my Tokyo photos). To put things in perspective, I ran the 2011 GCAM race in shorts and a vest over a compression top which I removed midrace. I chucked away my makeshift arm warmers even earlier before the 2K mark! It got chillier nearer to the finish due to the coastal breeze but very much still bearable. It’s advisable that you wear a cap and/or sunglasses during the race as it gets rather sunny.

For sightseeing, you’ll get by in jeans and a jacket over a technical t-shirt. Nightime isn’t that bad either and you’ll just need to substitute the technical t-shirt with a long-sleeved version. Typical of winters, daytime is shorter and it gets darker from 5:30pm and temps will dip to the low tens. If there’s a breeze going, it’ll be colder. Just tuck your hands in your jacket pocket :) . I walked from my hotel in Broadbeach to Surfer’s Paradise and back for dinner 2 of the 4 nights I was there and found the walks to be beneficial in loosening up the legs post-race.

This year, my packing will be as follows (feel free to compare this against what I packed last year).

Australian customs at the airport are very strict as to what you’re allowed to bring in. I pre-empted the officers that I was carrying some gels for the marathon and some friendly inquiries and checks later, I was cleared. They did ask if I brought in protein powder, which I didn’t. Presumably that’s because of the presence of dairy content in the protein supplement. I don’t think you’ll need to bring any protein supplements in the first place! To know more of what you can’t bring, head on to this website. Remember, the customs are very strict. For example, if your shoes have lodged soil, be sure to clean them up prior to arrival. And to learn more about Gold Coast, head on to Gold Coast Annie’s informative website.

Apparels

  • Jeans
  • Top x 5
  • Cap x 1
  • Undies x 5
  • Medium Jacket x 1
  • 3/4 pants
  • Nike running jacket
  • Disposable raincoat (you never know)
  • Disposable t-shirt (pre-race use)
  • Nike Free for walkabouts

Race Gear

  • Vest and running tee
  • Oakley shades
  • Hand heat packs (while waiting for race start. You can find these at Running Lab)
  • Nike Swift long tights
  • Zoot Ultra compression socks
  • SPIBelt
  • Racing shoes
  • Beanie (while waiting for race start and to be deposited)
  • Running gloves (while waiting for race start and to be deposited)
  • Cutoff football socks as disposable arm warmers

Electronics

  • Compact camera
  • iPad
  • Chargers and power adaptor

Nutrition

  • GU x 6
  • Clif Bar x 3

Misc

  • Travel documents
  • Plaster strips
  • Medicinal plaster
  • Hand sanitizer
  • Bodyglide
  • Sunscreen
  • Toiletries

Do note that everyone’s tolerance of cold is different. If you reckon that you’ll be shivering at 10C, just bring a few more layers. 2 months to go, so it’s time to ramp up our training!

17 Apr 2012 First Impressions: Nike Free Run+ 3
Author:  |  Category: Gear Review, Nike, Running Shoes  | Tags:  | 2 Comments

Awareness of barefoot running (discounting purveyors like the late Ngae and the unstoppable Tan Wah Sing) kicked off in this country about a year and a half ago. VFF were considered weird, the wearers wierdos or attention seekers. Why would anyone in their right mind discard their canggih (high tech) and comfy training shoes for something as ugly as chimp’s feet? Plus the VFFs weren’t and are still not what you’d call affordable.

Today, the VFFs have entered mainstream, even if it’s only a small percentage of the running population are in them, it’s hip to be running unshod and a gaggle of gear companies like Innov8, Vivo, Altra are producing solely minimalist footwear. Established companies – I won’t mention names here – try to copy, shamelessly I might add, the VFF, right down to the independent toe construction. Others revamp their thinking and product lines to include minimalist shoes and models that are constructed around less technology. NB’s Minimus, Brooks Pure and Saucony’s recent announcement to reduce their core line of shoes from 12mm to 8mm drops.

The Free Run+ 3 aka 5.0

In all these developments, where were Nike, you ask? Observing, I guess. They’ve not been entirely absent for sure. If Nike wanted to, they could easily snap their fingers and summon up a designer to put together a cracking (and beautiful) zero-drop shoe. And a line of colour coordinated running apparels to go with the shoes :) for good measure. Just that the company’s direction lies with the belief that runners shouldn’t remove the protection element away from the need to strengthen the feet and legs. Nike’s fulfillment in this less-is-more segment therefore remained solely in the Nike Free range (whoa, didn’t realise the chockful of puns in this sentence!). The first Nike Free was launched in 2004 and in Malaysia, we’ve had Free Everyday (2 versions), Free 7.0, Free 5.0, Free Run+ (which replaces the Everyday and the 5.0), Free 3.0. They were at least what I remember seeing in the stores, as hard to find as they were. The Frees were Nike’s only representation in the fastest growing segment in shoe sales (check out this interesting Dec 2011 report as referenced by Pete Larson). The Free Run+ were wildly popular in the U.S. and having worn both the original and 2nd version I can vouch for their comfort as daily walkabout shoes. They had none of the narrow forefoot fit of many of their shoes, they’re light and super flexible. As a serious training shoe, I prefer the original Free Run+ [my review and photos here] over the 2nd version [review and photos]. I used the Free Run+ to ease myself into performance trainers that I only wear today. No longer am I wearing any shoes over 9oz and I’m all the happier for it :) . For close to 2 years, Nike continued to market the Free Run+, its midsole thick enough to accommodate the Nike+ sensor which the company was aggressively selling as well. To reduce more midsole height and to shave off more of the drop ratio, it will be at the expense of alienating the Nike+ sensor. With that, the Free 3.0 was dropped from range and that upset many fans of the barer shoe.

Well, 2012 is the year when Nike are going to make many of their Free fans happy because they’re not only refreshing the Free Run+ but also introduce a new model and bring back the 3.0. Officially called the Free Run+ 3, Free 4.0 and Free 3.0 v4, it’s a sure sign that the company is here to compete and to provide the large runner base who want to trim down what they wear without crossing over completely to going barefoot. And as with any shoes that offer an 8mm drop and below, I’m terribly excited. Doubly so, because I have the Free Run+ 3 and Free 3.0 to try out!

I’d preface this first post by saying that the runs put in these shoes are rather short ones. Let’s start with Free Run+ 3. At 8mm drop, they aren’t exactly what hardcore minimalists would call, ummm, minimalism. It’s still Nike+ ready but the upper is where the most changes took place. In the case of the Run+ 3, it’s really an example of give and take. The exo-skeletal of the 2nd version has been removed (see comparative photo below) but the Dynamic Fit sleeve (like that of the Lunar Eclipse) is introduced.

Free Run+ in red and the Free Run+ 2 (with the exo-skeletal upper) in black. Version 2 scaled back on the midsole flare.

Soft heel

The soft heel is very welcomed.

The heel counter is now softer and so is the insole. The range of the new eye-popping colourways compared to the more sedate predecessor guarantees visibility a mile away! The swoosh is made reflective, always a good decision. To accommodate the Dynamic Fit sleeve, the one piece tongue of the original and second version is now a traditional version. I’d very much preferred the integrated tongue – which allowed me to pull the shoes on and lace up. A very thin layer called the nanoply is used to hold the upper together. The cross-configuration of the nanoply is so that it conforms to the movement of the feet.

The nano-ply with the cross-cutting


Elsewhere, lacing loops replaces the eyelets of the previous version. The ultra flexible traits of the Free Run+ are all there and I like the presence of the more prominent midfoot sipes too. As mentioned, the Free Run+ 3 is ranked 5,0 in the scale where 0 represents barefoot and 10.0 the maximally constructed shoe. In other words, it’s smack right in the middle of the scale.

How does it feel on the run? I put it through a few short runs not exceeding 10K each to have a feel. The first time I laced it up, there was a noticeable pinching at the instep of the forefoot flex point. It needed a little of loosening up of the laces at the first eyelet to reduce the sensation. The Nike EKIN confirmed this similar feedback. In the first short run around the block, I thought the forefoot was a little softer but the followup run proved that I was wrong. It was the same as the Free Run+ 2 :)

As I’m not one to run sockless, it wasn’t something I’d try even for a “safe” shoe as the Free. Nevertheless I still feel that I should point out that I encountered to chafing issue encountered on both occassions when I wore thin socks. The shoe is true to size, in my case a US9.5, and there was a bit more room at the front allowing for some toe wiggling.

Carbon rubber heel plugs for some measure of durability.

As mentioned, I’ve done only a handful of runs in the shoe. Since version 3 isn’t too far off its predecessor, I’ve no reservations in taking it for up to 15K. The ride is pretty quiet and I was able to keep my footstrike midfoot and even further forefoot. Make no mistake, the 8mm differential means that you’ll still heelstrike when you tire out.

If you’re a wearer of traditional shoes who is seeking out a transitional shoe towards minimalism, the Free Run+ 3 is an obvious and easy choice. I see many Free Run+ on the feet of runners in my runarounds at the park, a testament to both its appeal and suitability. Most beginning runners should be able to substitute their traditional shoes with the Free once a week, building up to twice or thrice, for their shorter runs.  Or for casual walkabouts.

The new Nike Free series is already in-stores, so you could check them out yourselves too. Be warned though, they’re really bright!

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