After having them unused in my “running stuff” box for many months, I recently re-activated my Runscribe pods. Runscribe measures a number of running related metrics that allow assessment of Running Efficiency, Shock and Motion. The web interface, presentation of data and documentation of metrics improved considerably over the last months. As such I used them to record my Half Marathon run at the Men’s Health Run 2016.

Especially interesting this time was to see how my running fares with my knee problems, I have been struggling with for the last 2 months or even more. My right knee has been inflamed all that time. Only the level of pain has been varying from a simple “ouch” to a sometimes unbearable “*$%!?§*@, that hurts”. For this run the pain was just bearable enough to dare to run. Range of motion of my right knee was compromised, couldn’t fully bend it. As such I saw the risk that the inflammation becomes so painful during the run that I have to drop out (DNF) or face cramps due to the unnormal running form.

As there wasn’t much training possible for the last months, not only due to the knee inflammation but also due to the opening of my Personal Training studio, I had moderate expectations of my performance in this run. Main objective was to see how well I can manage a flat 5 minutes pace over the HM distance of 21.1km. This would allow me to estimate how many km I can pace a running friend of mine, who targets a 3h:30min Full Marathon finishing time next week at the Standard Chartered Kuala Lumpur Marathon. For this finishing time a pretty much flat 5 minutes pace is needed. I would love to pace her respectively for as many kilometers as possible.

Punctual at 8pm the race was flagged off. I was in the second row at the starting line, to avoid human traffic slowing me down. It started well, controlled myself to a reasonable 4:41 pace for the first km. Subsequently I held a constant pace of just below 5 minutes per km until km 16. Then I felt my performance drop. It was pretty much black and white, from hero to zero. Starting km 17 I felt like hitting the wall, something that happens to less experienced runners during a FM at around km30. Hitting the wall happens when the body runs out of Glycogen to fuel the muscles, switching to fat as energy source. The process of fat conversion to Glycogen is a time consuming process, forcing the runner to slow down, adjusting the pace to the pace at which energy is made available from fat.

For that to happen as early as km 17 is very unusal. However, I did a tough EMS strength session at my studio on the same morning and I didn’t fuel necessarily a lot and in time to be made available for my muscles. Lack of training was another factor for my performance drop at km 17. The lack of Glycogen and low blood sugar made me feel also a bit dizzy, making it challening to avoid the many runners in my way, as for the last 4 km, the 12km runners merged with the HM runners.

As expected my calves now also felt like cramping. My “funny” running, not being able to bend my right knee as I normally do, had its effect. This was another factor to be considered, I had to further reduce my pace avoiding cramps.

As you can see, a lot of drama but it was nevertheless an enjoyable run at slightly wet and cooling conditions. Finishing the last few km a bit slower and more cautious I ended the under distanced run (20.78km versus 21.1km) in 1h:44min:23sec, leading to an average pace of 5:01 pace.

Here the Garmin stats:

Garmin summary statistics

Garmin summary statistics

Remarkable the high cadence of 175 steps per minute. Good for my level, as 160 something are actual normal for me. The cadence rate is also confirmed by the Runscribe summary, it shows 176 steps/min:

Runscribe summary statistics

Runscribe summary statistics

In the Runscribe summary you can already see some of the information Runscribe provides. Interesting here is the difference of foot strike between left and right foot. It may be the limited range of motion of my right knee that made me run mainly on the forefoot, versus my preferred midfoot strike. The forefoot running may have been the reason why I felt a cramp in my calves coming up, as forefoot running is very straineous for the calves.

Here the Running Efficiency metrics provided by Runscribe:

Runscribe Running Efficiency Metrics

Runscribe Running Efficiency Metrics

Proud of the step rate. 180 steps per minute are considered ideal for running, even though that consideration is lately been challenged. Contact times are not bad with 190ms to 400ms being typical. Flight ratio of 14% also within the typical range of 0% to 50%. Overall I need to improve my efficiency based on these values, reduce contact time and increase flight ratio. Certainly achievable, once I can up my training.

Here the Shock metrics provided by Runscribe:

Runscribe Shock Metrics

Runscribe Shock Metrics

Typical range for Impact GS is 5GS to 14GS and Breaking GS is 4G to 13G. I lie for both on the upper side of the range. Not sure what to do about that, as my landing is rather quiet, indicating a light and controlled landing of my foot. The values may be explained by my weight? I will keep an eye on that and see how to reduce the forces my body has to absorb with every step.

Here the Motion metrics provided by Runscribe:

Runscribe Motion Metrics

Runscribe Motion Metrics

As discussed above the Footstrike Type metric shows a big difference between my left and right foot, the left food landed midfoot, while the right foot landed forefoot. I personally preferred to harmonize both feet to show midfoot strike. Forefoot strike is simply too straining on the calves for a long distance run. For sprinting forefoot running is certainly the superior gait but not for anything more than that as far as amateur runners are concerned.

I say this due to the high injury risk of the calves when running forefoot, while not having conditioned and strengthened the calves good enough. Current heavily proclaimed running “movements / paradigms” suggest runners to run forefoot, promising injury free running. A claim not supported by scientific studies that cover the long term effects of endurance runners switching to forefoot running, as such highly questionable and irresponsible.

Typical range for Pronation Excursion is -2 to -20 degress and Max Pronation Velocits is 200 DEG/SEC to 900 DEG/SEC. For both I am well within the range, happy with it for the moment.

Conclusion

It was a good and well organized run and I am happy with my result. Interesting to see the Runscribe metrics and learnings one can take away from them. I will continue to measure and protocol my runs and step by step try to improve by adjusting my training focus and training methods.

If you are interested in measuring your running with the Runscribe pods, let me know. Together with another well established runner in the Malaysian running community we may offer clinics or sessions, where you can do a test run with Runscribe and get recommendations on what you can improve.

22,819 total views, 278 views today

A few weeks back, the organizer of the “Green Warrior 2.0” run Donny approached me to test running socks from the Lovely Disabled Home (LDH). The event taking place this Sunday, 05-June-2016, is supporting the Lovely Disabled Home with a number of activities, among them also selling these socks for RM15 per pair.

When meeting up, Donny told me more about Lovely Disabled Home (LDH). It is an privately funded institution aiming at integrating disabled people in our society. One of those measures is to give those people a meaningful activity, such as taking part in the production, packing and selling of the aforementioned running socks. I could very well relay on the importance of LDH. Having relatives in my own family that are so called disabled, but fully capable of contributing to our society, once given an appropriate task,

Donny gave me one pair of respective running socks for testing. Check out following photos and my product review …

As you can see from the photos, the socks are very well manufactured. The entire sock is seamless, avoiding potential chaffing of the skin. Toe and heel area are highlighted in grey. The middle section on the plantar side (sole of the feet) is very fine weaved, supporting good proprioception and function of the small nerves (assuming you don’t wear super cushioned shoes that numb all natural sensations your foot can register). The dorsal side of the foot (upper side) is separated by different weaving styles, separating the toes with metatarsals and phalanges from the rest of the foot.

The feeling when wearing them is extremely nice. The feet feel securely and snugly wrapped. The heel and ankle area provide slight support, potentially avoiding twisting your ankle in some situations. The sock has a very good height, ensuring that the edges of your running shoes do not get in touch with your skin and avoid chaffing in that area as well.

The socks had their big moment for my Nike We Run KL 2016 race. They performed extremely well. I was in very good shape for this run and did a consistent pace until the end with a strong finish, managing 11th place in the strong “Men’s over 25” category.

The socks supported me extremely well in this run. Together with my Newton Distance IV shoes I felt like running on clouds. The socks managed moisture extremely well. I sweat a lot plus water I used to cool myself running down my legs into the shoes. Yet no blisters or any other problem.

I am absolutely happy with these socks and they are on par with all those other running socks I know from Nike, 2XU, PUMA or adidas. For RM15 a pair they are, on top of their great performance, an absolute bargain. Socks from the other brands cost you easily 3 to 4 times more.

The socks from Lovely Disabled Home have my full endorsement and I can only recommend them for runners. On event day of “Green Warrior Run 2.0” I will sure stock up a few pairs! I hope you do so too 😀

 

Find out more about Lovely Disabled Home here:

Lovely Disabled Home - banner logo

53,946 total views, 279 views today

STANDARD CHARTERED KL MARATHON ELEVATES COMPETITION AND IMPROVES RUNNING EXPERIENCE

– Checkpoint system and extended official cut-off time amongst changes introduced –

KUALA LUMPUR, 9th March 2016: Race owner and organiser of the Standard Chartered KL Marathon 2016 (SCKLM), Dirigo Events announced today that runner’s registration will begin from Tuesday, 15th March 2016. This year marks SCKLM’s eighth installation and will take place on Sunday, 7th August at Dataran Merdeka, Kuala Lumpur.

A new staggered registration system will be introduced to ensure a better registration experience for runners as it simplifies the online registration process and lessens the chances of web-traffic congestion.

SCKLM2016 Registration Dates

SCKLM2016 Registration Dates

In addition, participants of SCKLM 2015 will be given priority to register for the 2016 event due to last year’s race cancellation caused by the haze. Further details of the staggered registrations can be found on www.kl-marathon.com or the Standard Chartered KL Marathon Facebook page.

Apart from the staggered registration system, the official cut-off time of the full marathon has been extended to 7 hours to reduce route congestion. A checkpoint system, commonly practised in international marathons, will also be implemented this year. Runners will need to reach each checkpoint within a designated time or will be shuttled back to Dataran Merdeka.

Other initiatives to look forward to this year include the Friendship Run and Pasta Party, which will be held on the eve of the race. Opened only to Full Marathon participants, the event aims to foster camaraderie amongst runners from around the world.

“The Standard Chartered KL Marathon has grown to become Malaysia’s premier running event that draws thousands of local and international runners to navigate a route covering beautiful and historical landmarks around the city of Kuala Lumpur” said Rainer Biemans, Director of Dirigo Events. “We hope that these additions will not only improve participant and fan experience but elevates the Marathon’s level of competition”.

Mahendra Gursahani, Managing Director and Chief Executive Officer of Standard Chartered Bank Malaysia adds, “We are proud to return as title sponsors of such an iconic sporting event. The marathon, along with its additions, showcases a perfect example of Standard Chartered’s dedication to sporting brilliance. This devotion is displayed in the Bank’s dedication to building trust through continuity, credibility, competence and skill in the field of sports”.

This year’s participating beneficiaries for Run For A Reason are Standard Chartered Foundation (SCF), Hospis Malaysia, Yayasan Sejahtera and IJN Foundation.

The 2016 Standard Chartered KL Marathon is once again made possible by title sponsor Standard Chartered Bank, and along with event owner and organiser, Dirigo Events Sdn. Bhd. and co-organiser Dewan Bandaraya Kuala Lumpur.

 

For more information and updates on SCKLM, please visit:

Facebook       : http://www.facebook.com/SCKLmarathon

Twitter            : www.twitter.com/SCKLmarathon

Instagram       : https://instagram.com/SCKLmarathon

Website          : www.kl-marathon.com

 

91,451 total views, 278 views today

First multi sport event done at the Ultra Aquathlon Putrajaya 24Jan16. Wondered for a while already, why there are events mixing cycling and running but not swimming and running? After all we are living in a climate perfect for swimming.
 
As such I was very happy to see that such a race format was being offered by a Singaporean organizer, with good track records organising some popular triathlon events.
 
Only worry my last swim was in Feb 2015 and it never has been my forte or focus anyway. Nevertheless, got to raise with the challenge so I signed up in November but did not start my swimming training until 16Dec15 and clocked 39 km of training swims until the event. Asked Jarand, Norwegian number 1 age group triathlete, for swimming training advices and Betty kept on inspiring with her impressive training regime, focus and experience she shared with me.
 
As I improved within such a short time of training to swim 2km in less than 35 minutes, my competitive spirit awoke. However, my training happened only in the pool with rather cold water. I couldn’t make time for the few open water sessions organised by some groups – unfortunately as it turned out.
 
The running leg, I thought, should be OK, having had some decent results lately and even though I reduced my running training to up swimming.
 

So the event date approached. On the day before the event I went to Putrajaya to the race pack collection and race briefing. It all went rather smooth, only the briefing dragged unnecessarily long. No need to further promote the event itself, as all people in the room already signed up. Better to keep the messages to the point to have all people focused.

Anyway, from the briefing it seemed the organiser did a good job in ensuring safety, especially for the swimming part with boats, jet skis, numerous kayaks and divers on standby. Having signed up for the Ultra distance (2.25km swim, 21km run) I had to make 3 loops around the 750m course mapped out on the lake.

Running shouldn’t pose too much of an issue, as the route led around the Putrajaya island with no road crossings. The entire route led along the lake’s walkway, promising flat terrain. The organiser promised water stations after every 2km, which sound great, considering the expected hot weather during the run.

 

Jarand, me, Teddy, Betty (photo by Betty)

Jarand, me, Teddy, Betty at the race pack collection (photo by Betty)

After the briefing we went to the event site at the foot of the Millenium Monument (Monumen Alaf Baru) only 1km away. It all looked OK, the swimming course was already setup, marked by 6 large yellow buoys. First time I also saw the water (color) of the Putrajaya lake. Well it is not crystal clear, actually far from it but what I considered as very positive, there were no algae.

 

After having an early dinner with Jarand back in KL it was time to prepare my stuff for the competition. Quite an headache as it turned out to be. So many things to consider in contrast to a pure running event. There would be a transition area, where every athlete gets an allocated space with basket to put everything she needs to change from swimming into running attire. So shoes, running shirt/bib, drinks, gel, etc. had to be placed there. Important to make sure everything is there to ensure a quick transition and start the running leg as fast as possible.

Getting ready

Getting ready

Very happy I could sleep early, as such I had around 5 hours of sleep in my bones when waking up at 3am. Slowly booting my body, have a slice of bread with coffee, changing into the swimming attire and put on the tattoo on the left upper arm …

My starting number, 104

My starting number, 104

Early start this morning, also giving Soh Wai Ching and Jarand a ride, picking them up from their various places. The ride to Putrajaya was smooth and I was happy to feel the pre-race excitement in me. A feeling I haven’t felt for a long time. With that tiredness had no chance to creep in. I was in a good form for this race.

 

We arrived 10 minutes before onsite registration started, which had the advantage to park right next to the start/finish area. No queue in front of the toilet, just as I love it <3 Time flew fast till the start at 7:30am, when setting up my place in the transition area, registering my presence, hydrating, posing for photos (thank you Rany Tan) and just let the pre-race atmosphere sink in a bit. I love such events for that precious moments.

 

A bit late but still acceptable we were allowed into the water, from where the start was supposed to happen. While the last male participants for the Ultra category were still entering the water, we were flagged off. Female participants in this category were flagged of 3 minutes later.

 

The water was very warm, I didn’t mind at that moment but that should change only moments later. I started to swim slightly higer than my training stroke per minute frequency. I did up to 64spm during my training in the cold pool, now I upped a bit to 66spm, which I hoped should comfortably bring me over the 2.2.5 km in less or around 40 minutes, which also should bring me on shore together with the leading group. I started my bilateral freestyle but immediately ran into breathing difficulties. I panicked, felt a bit like drowning I guess. I stopped, started again but couldn’t sustain. Swimmers passed me. I got frustrated only 30 seconds after the start, haha, what’s happening? On top of that my watch complained about loss of GPS signal  ..!..

 

I tried to analyse what’s wrong? My suspicion was that my heartrate jumped to a very high level, with the excitement and the warm water combined with my usual stroke rate in cold water. Guess I over did it and wished I had the opportunity the day before to go for a test swim or at least on the morning itself. I switched to breast stroke just to get moving while bringing my breathing under control. I still hated this situation. Slowly I switched to freestyle again but now unilateral only, a less efficient style but allowing more breathing. I focused on exhaling under water, taking a deep breath whenever above the water surface. Slowly it got better with the breathing.
The disadvantage of the unilateral freestyle among others, it is difficult to swim straight, first of all in nearly no visibility waters such as in the Putrajaya lake. So while finding my rythm and completing my swimming style adjustment, I swam way off course. I swam away from the the next buoy rather than towards it. I had to correct my course but lost already many many meters against other swimmers. My problem with keeping the direction remained for the remaining swimming course but improved loop by loop. In the picture below you can see the GPS recording started late, while time was running, also ended the time of the swim only half way into my transition. I remember to have seen 44min:XXsec when I left the water.
Swimming Leg - Ultra Aquathlon Malaysia

Swimming Leg – Ultra Aquathlon Malaysia

Rocky Balboa? (photo courtesy Jack Ah Beh)

Rocky Balboa? (photo courtesy Jack Ah Beh)

So now my first competitive swim was done with a 21km run still ahead of me. I tried to check my body to identify possible “damage” or fatigue caused by the swim. I felt just weird. A bit dizzy maybe, shaky on the legs but no fatigue as such. I felt I did some physical workout but couldn’t tell how that impacts my run. I just hoped it would be OK. During my preparation I did two or three sessions with a 2.2km swim in the pool followed by a 10km run. There it actually was OK, at one time I could even run faster after the swim than other times when I only ran.
During the transition I now checked what I have in my basket 😉 Put on my socks, shoes and running singlet, ate one gel, drank a bit of Coke and swallowed 2 Anti-Fatigue pills. Tried to put on tape on my chest to avoid chaffing but that wouldn’t hold because I was too wet. Still feeling dizzy I waited few more seconds, looking around me, then I ran off. There was a water station right after the exit of the transition area, took a sip of water and soaked my cap. I had no idea at which position I was, wished there would have been a display informing people coming out from the water about their position. This would be helpful to strategize the run.
So I started to run, quickly stabilized myself at a 4:30 pace. I felt still very strange, not knowing how much the swim would impact my run over 21km. The signage and marshalls at the beginning of the run were good and sufficient as promised during the briefing the day before. I overtook those participants that came out of the water just before or after me and transitioned faster. After a bit more than 2km the next water station appeared, very good! I continued and eventually Jarand appeared at the “horizon”, he ran together with another competitor in our Ultra category. A few km later I overtook both. I still could maintain a pace of around 4:30.

Then the potential turning point in the race happened, the water station at km 6 was not setup yet. It was now the part of the run with less shade and more sun/heat. I was really angry about this, with the committed water stations every 2km I was confident to push and have milestones every 2 km providing the refreshment that I personally really need. After all, my German built engine was not specifically designed for this climate plus my weight contributed to an overheating engine when going fast.

 

What to do, cursing the organizer at this moment didn’t really help, so had to drag my 89kg to the next water station at km 8. Luckily it was there. Then we came to the end of the 10.x km loop around the island. Another water station was supposed to be there for the Ultra category runners, having to endure 2 loops. But you can guess, no water station on the route for the looping Ultra category runners.
Now consider this as the moment that broke me at this particular point. The missing water stations at km6 and km 10 meant that I had to run from km4 to km 12 with only one water station in between. By now it was 9am or so and really hot.
Can you see the pain? (photo courtesy Eddie Wls)

Can you see the pain? (photo courtesy Eddie Wls)

The run to the next available water station at km 12 now really dragged. I couldn’t manage my anger about 2 missing water stations affecting my spirit. I started to feel tired and my pace dropped, slowly creeping to a 5 minutes pace. I switched to survival mode. Jarand, who ran enviously consistent overtook me. For a while I could keep up with him but not for long and until the finish line he was maybe 250m ahead of me.
Luckily the water station at km 6 of the loop was now up and running for my 2nd loop. The heat and fatigue made the last 4km really hard and painful. A mental game that as an endurance runner you experience so often. Didn’t really like the loop that much, so it was difficult to define landmarks, splitting the run in smaller easier digestable pieces.
I was more than happy to reach the finish line, hoping for a good placing at least, as during the 2nd loop I overtook many other competitors from my category, some of them maybe on their first loop but some strong triathletes that completed their swimming way ahead of me. That speaking for my running performance, despite I felt it was not that great.
My running performance

Running Leg – Ultra Aquathlon Malaysia

 

The finish (photo courtesy Eddie Wls)

The finish (photo courtesy Eddie Wls)

The finishing area was very small and by that time crowded. There was a queue of people, turned out they queued up either for the results slip that was printed out right there (unfortunate placing for that purpose) or the finisher shirts for the Standard category. I got my medal, somebody pulled my leg to retrieve the timing chip but not water. People that know me, know how agitated I get if there is no water given at the finishing line. I shouted, I asked for water. As at some many other times the organiser fails to provide the most obvious at the finishing line, water, other runners jump in, somebody gave me water from his hydration bottle, soon after Jarand came with a bottle of water that grabbed from somewhere – thank you all for helping me.

 

The finish area was really badly managed. There was no clear flow to move along to quickly collect medal, shirt, get hydrated. Why putting the timing slip printing right after the finishing line? Later people queued up in a long line, incoming runners looked very lost. The queue eventually blocked the 100Plus booth, the only place to hydrate. Guess quite a few people missed that.

 

Anyway, great to meet many friendly faces at the finishing area. Also got myself a quick hamstring massage offered by the people from APPLE Physiotherapy Centre. The massage was strong and really reached deep muscle tissue – appreciate that.

Medal and Timing slip

Medal and Timing slip

Eventually I also got hold of my timing slip. A lot of numbers that are not too clear. It states I am 7th out of 14 in my category, whereas I was running in the Open Men category with around 80 participants. I knew I finished before the 3rd finisher of the Veteran category (starting 46 years of age) and obviously one lady was faster than me. Stiff competition, so I am OK with the result I guess, I finished right after Jarand (6) and Rupert Chen (5). Both top triathletes with Jarand being worldwide 25th in the age group ranking 😀

 

Overall decent event with unnecessary shortcomings of missing water stations. Don’t you guys have a simple check list confirming with the water station leader or team that delivers the table/water to the respective location that all is OK? It is a simple course of a 10km loop, shame it happened. Another feedback from my side would be the signage and number of marshalls between km 5 and 10. More signage needed with all the turnings and corners, as well as there were hardly marshalls on that stretch.

 

As for me I got to see how to continue with my swimming. I am at a good level and continuous training would bring me to new heights. Unfortunately there are not many such events available. I would like to see another organiser or even the same to have this event happening 2 or 3 times a year at the same location, meaning in Putrajaya. Other locations are less attractive as that would mean involve longer travel and even overnight stays, which I can’t afford timewise.

91,581 total views, 276 views today

Early this year, 2015, I saw a post by fellow runner Jerome Martinent about Runscribe. Runscribe was raising funds on Kickstarter.com, a platform presenting new ideas and projects with people having the chance to support, mostly financially. Jerome is following Kickstarter and was very early supporting Runscribe.

I was intrigued by the capabilities of Runscribe, collecting a number of running metrics that so far have been not available to leisure runners. Most importantly for me was the information about my footstrike type. I transitioned from a heel strike runner to a midfoot runner early 2014, when using the time after a virus infection to work on my strength and footstrike. Still I wanted to have further confirmation about this transition and see how my footstrike behaves during longer runs and races. Wondered if I fall back to heelstrike when fatigue sets in.

Runscribe seemed to be the only way to check my footstrike pattern at that time. I still hesitated to buy it, it costs USD239 for two Runscribe sensors and USD25 for shipping. I eventually ordered in March 2015, not under the Kickstarter category anymore but as pre-order. You can also choose to order only one Runscribe sensor but then of course can only track one foot during your runs.

The project got delayed quite a bit but Runscribe informed that this is in favor of an improved and better product. Anyway, just had to accept this situation, hoping the company behind this project doesn’t go bancrupt over all the delays and changes. Well, the updates became more positive and beginning October I got the shipping notification. I received it less than 2 weeks later on October 20, 2015.

About Runscribe

Just to give you a quick idea what Runscribe is about, beyond checking for my footstrike type. Below some information from the www.runscribe.com webpage.

“RunScribe uses a 9-axis sensor to very precisely capture the movements of your foot during the gait cycle. It makes thousands of calculations for every stride to deliver a rich and extensive data set that helps you analyze your running pattern and identify trends. We designed RunScribe to be very easy to use—basically, you just run! When you’re done, upload your data and view your metrics on the RunScribe dashboard.”

Here the measured RunScribe metrics:

  • Distance (DST, in km)
  • Pace (SPD, in km/hr or min/mi)
  • Stride Rate (SR, in strides/min)
  • Stride Length (SL, in meters)
  • Contact Time (CT, in ms)
  • Foot Strike Type (FSType, heel/mid/fore)
  • Impact Peak Gs
  • Braking Peak Gs
  • Stance Excursion 1 (FS to MP)
  • Stance Excursion 2 (MP to TO)
  • Max Pronation Velocity (ProV, highest rate of pronation from FS to MP)
  • Pronation Excursion 1 (ProMP, from FS to max pronation)
  • Pronation Excursion 2 (ProTO, from max pronation to TO)

The Unboxing

Move the mouse over the pictures for details or click it to move through the gallery.

The Setup

Now that the RunScribe sensors were unpacked, battery installed, it was time to bring them to life. The data from the Runscribe is stored in RunScribe servers. After runs the data from the sensors is transferred with the help of mobile phone apps (Android or iOS).

Not all phones come with the correct Bluetooth standard allowing the sync. From earlier checks I understood that the Apple iPad that I have actually supports the standard but I couldn’t find the RunScribe app in the Apple App store. Checking with RunScribe I was told that the Apple app is only available for the iPhone. As such I turned to my Xiaomi with Android, luckily it supports the required Bluetooth standard.

Move the mouse over the pictures for details or click it to move throught the gallery.

Once the sensors are configured you need to calibrate them on a known route, you need to know its exact distance. Optionally you measure the route with a GPS watch or run on a treadmill belt. RunScribe suggests three calibration runs, each run should be at least three km or miles. While I read somewhere minimum distance are three km, Jerome has a reference to three miles. So I suggest you just play safe and run at least 5km on your calibration runs 🙂

RunScribe – First Run

Next step is the installation of the RunScribe sensors to the shoes. We need to stick to the setting in the app, i.e. either “Heel” or “Laces” but you can always change it later. However, make sure you first do your three calibration run with each setting (Heel or Laces). Later you are free to mount it heel or laces, only set it accordingly in the app before you start your run.

I chose “Heel”, so accordingly I got ready for my first calibration run …

For my first calibration run I had to use the treadmill belt due to the unfavorable conditions outside caused by haze with unhealthy air quality readings. I did a 10km run constant at a 5 minutes pace. Here the app screenshots when synching the sensors with RunScribe.

Calibration of first run

With the first run synchronised with RunScribe, I had to calibrate the run. Calibration means I have to verify the reading of the run and adjust it to the actual. In my case I knew my time and distance from the treadmill. For the calibration I logged in to the online dashboard: dashboard.runscribe.com

The Metrics after first calibrated run

Now let’s look at the delivered metrics. As mentioned earlier, my footstrike type is of my biggest interest. The other metrics I have yet to study more and see what take aways are possible. Eventually the metrics should allow to identify strength and weaknesses, allow definition of specific training to maintain strenghts and improve weaknesses but that may be another posting at a later stage.

Here my footstrike metrics – hooray, I am pretty much a mid foot striker

Here the many other metrics, some self explanatory some require further reading of RunScribe documentation / information

 

Lots of stuff and long posting, thank you for making it until here 😀 I hope to post updates regarding my RunScribe experience in the near future. Until then just contact me should you have any question regarding this gear.

91,946 total views, 277 views today

In 5 days at this hour most of the 35,000 runners that signed up for SCKLM 2015 will be on cloud 9, exhilarated, happy, rewarded for their training effort, on a runners high, robbed of their reward for a long prepration, exhausted, tired, sore, sad, angry, thirsty, hungry, any emotion we could think of will be met in the finishing area on Dataran Merdeka in the heart of beautiful Kuala Lumpur.

All of us hope so at least, as this meant that the event actually took place. It is highly regretful that we cannot fully look forward to this event due to the uncertainty, introduced by The Haze, causing bad air quality.

The Haze

The haze has been affecting runners in Malaysia for the last few weeks. Events had to be cancelled or were postponed. The crucial last few weeks of training prior the top running event of the year in Malaysia have been terribly impacted. Running clinics were cancelled, training runs had to be moved to indoors or completely cancelled, cross training outdoor was not possible due to unhealthy air. Also private life and the economy is hit. Everybody is affected, no matter which position she or he holds, rich or poor, schools had to close, many people got sick.

The situation sucks big time, I agree! Personally I have no clue how to deal with a cancellation of the SCKLM 2015. I have been preparing for this event as main focus since February this year. I improved in many ways, did more quality sessions than ever before prior a race and feel like being in the top shape of my running life so far. How to deal with it, when then the Haze steals the reward of all these trainings, countless hours, around 2,000 km of running in that time frame alone? I don’t have an answer at this point.

Like that, all registered runners are impacted in their own ways. International runners booked flights, hotels, planned their hard earned annual leave around this event. Hundreds, sometimes thousands of dollars are spent already. There will be considerable economic loss for many runners, should the event not take place on October 04, 2015.

As such we all would like to have answers, what is going to happen this Sunday. Will the run take place? When will the decision be made, that the run is called off, if the situation requires it?

Some needed answers as soon as possible to mitigate their monetary loss, to cancel hotels in time to get refund for payments done, potentially cancel or rebook their travel arrangements.

On the other side, many, e.g. me, would like to have the decision of cancellation to be made as late as possible. Hoping the haze situation improves and the show this Sunday can go on.

In this manner the 35,000 registered participants all have their own preferences, expectations, constraints and demands. It is fair to engage the organiser in this context and check what they are planning to do, by when. And so far the organizer is doing what he can do – Communicate! Some may argue it could be more but that is rather subjective and what do you expect? The organiser is currently in the most difficult situation of us all. There are countless of details to be managed, prepared in time, aligned with stakeholders, respecting notice periods of public authorities, there are 3,000 volunteers to be coordinated and much much more than we can see. All this on top of the uncertainty if the event can take place in the first place due to potential health hazard for runners.

In this context I have no understanding for individuals that shoot nasty or non-constructive comments/suggestions on social media or whatever channel against the organizer. The continuous improvement of the SCKLM event over the last 4 years since I have been participating has been tremendous. All / most in the interest of the runner and to make the runner experience better and better. That proves to me that the organizer does act in the interest of the runer. So who or what gives you the right or what is the rationale to demand a “haze solution”, that is hitting the entire geographic region, from the organizer of a local running event in Kuala Lumpur, Malaysia?

People! Boot your brain, activate your brain cells, leverage on your education, go for tertiary studies, ask people that you trust, whatever your deficiencies are that prevent you from seeing that the organizer is in the same boat as us. Sorry for potentially sounding rude, I am actually not, I’m just trying to help people that have so much grieve and anger in their hearts for a situation that is beyond the influence of anybody involved in SCKLM. There is nothing that you or the organizer can do about the haze problem but hope that the air is good enough to run.

 

Sure this discussion will keep us busy in the coming days, so let us talk about more pleasant and interesting things.

Interesting facts about SCKLM 2015

Earlier this month the race director Rainer Biemans shared some interesting facts about this year SCKLM event compared to previous years, as well as innovations improving the runners experience:

  • 34,256 runners are registered. Top 3 categories are 10km (14,897 runners), Half Marathon (8,974), Full Marathon (6,718)
  • 821 running tourists joining the event together with 33,436 Malaysian residents (incl. Malaysian citizens and foreigners calling Malaysia their home, like me)
  • Top 10 running tourist countries are Singapore (261 runners), Japan (132), Indonesia (107), Philippines (49), Brunei Darusaalam (46), Hong Kong (46), Thailand (28), Kenya (28), Germany (26), Australia (12)
  • Innovations / Improvements / Changes
    • Prize Money Increase, incl. top up of the prize money for Malaysians only giving incentives to the Malaysian running community to train and compete on international top levels
    • Sweeper Bus stations, incl. smaller shuttle buses that collect runners not making it within cut-off time to those sweeper bus stations from where larger buses transport the runners back to the finishing area
    • Public Transport improvement the “Ampang, Sri Petaling, Kelana Jaya and Monorail train lines will commence operations from 2.30am and will run at an interval of 10 minutes” on event date. Get details here.
    • Ballot system was introduced with some additional slots opened after the entire race initially sold out within 4 days. This ballot system may be applied to the entire registration process in 2016, managing the demand better than today, when many couldn’t register in time. I for example couldn’t register my kids, as I tried to register them 2 days after registration opened.
    • FM Medals according to finishing time. There is a sub-4, sub-6 and above cut-off time (participation) medal
  • 8,000 tonnes of bananas will be consumed at the Standard Chartered KL Marathon, that is equivalent to the weight of 7 Honda City cars
  • Over 64,000 litres of water and 17,000 litres of isotonic drinks will be served to all runners at the Marathon

21 Pacers will help runners to achieve their target at this year SCKLM

SCKLM Pacers receiving their outfit from apparel sponsor adidas

SCKLM Pacers receiving their outfit from apparel sponsor adidas

The 21 pacers of the Standard Chartered KL Marathon received their official pacer vests from race owner and organiser of the Standard Chartered KL Marathon, Dirigo Events and the official apparel suppliers of the Marathon, adidas in a handover ceremony that took place at the adidas store in The Gardens recently. Check available pacer times here.

 

 

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Many of you have registered for the Standard Chartered Kuala Lumpur Marthon taking place on October 04, 2015. While we can’t wait for this date, we slowly getting worried if we put in enough training for this race of not – at least I do 🙂

Hand in hand with this fast approaching running highlight for Malaysia, came the launch of the official adidas merchandise. the launch took place at the adidas store, The Gardens, on September 03, 2015. There are three items offered, the water bottle and baseball cap come with the official SCKLM logo, while the ClimaLite shirt integrates the KL skyline in its design. Real must have items for any SCKLM fan.

You are able to purchase the SCKLM 2015 licensed merchandise with the price as follows:

  1. ‘run’ ClimaLite® top, RM90
  2. adidas cap, RM45
  3. adidas water bottle, RM25

The adidas Standard Chartered KL Marathon 2015 Licensed Merchandise will be available at any adidas Sports and Performance outlets nationwide. you can also order them on the SCKLM webpage or try your luck to buy them at Standard Chartered KL Marathon Running Lifestyle Expo (1 – 3 October 2015).

In addition, registered runners for SCKLM 2015 can now purchase a pair of the Fall/Winter 2015 Supernova Glide BOOST at a special price of RM299 (Normal price RM430, inclusive of GST) at any participating adidas Sports and Performance outlets. By presenting your proof of participation for the SCKLM 2015, you are able to enjoy a complimentary customised name-stitching service available from 3rd September to 15th November 2015 at The Marathon Shop outlets at Lot 10 Shopping Centre, Kuala Lumpur and Sunway Pyramid Shopping Mall, Bandar Sunway.
Supernova Glide Boost - RM299 special price for SCKLM participants

Supernova Glide Boost – RM299 special price for SCKLM participants

The event during which the merchandise was presented was very well organized. It became very obvious how serious and professional adidas goes about its partnership with SCKLM. A big crowd of media representatives were invited, complemented by running blog owners. The Full Marathon Pacers were present, led by SCKLM head coach Mark Williams. Below some pictures from the event.

Press Release : Leading the Pack in Standard Chartered KL Marathon 2015

adidas Goes for the Long Run with its Standard Chartered KL Marathon 2015 Licensed Merchandise

Kuala Lumpur, 3 September 2015adidas, the world’s top sports brand has recently became the Official Apparel partner for the Standard Chartered KL Marathon 2015 and will be seen supplying the authorised marathon racing top. In conjunction with this grand partnership, adidas launches its exclusive Standard Chartered KL Marathon licensed merchandise to celebrate this momentous collaboration. Tailored to suit for the upcoming marathon, the licensed merchandise range includes the Fall/Winter 2015 Supernova Glide BOOST running shoes series, the ‘run’ ClimaLite® top for men and women, a limited edition cap as well as a handy water bottle by adidas.

The Standard Chartered KL Marathon, a premium running marathon where runners eagerly prove their capabilities, has been held for six years consecutively. On the 18th of May 2015, adidas has signed a partnership agreement with Standard Chartered KL Marathon to be the Official Apparel partner for the marathon. With adidas’ aim to provide apparels that go beyond expectations, runners can benefit from its running gears built from quality materials which offer a boost in energy, great comfort and flexibility.  

Approaching the marathon day, first timers and hard-core runners alike have channeled their focus on training stamina and ultimately looking for the appropriate set of running apparels. Dedicating to achieve their goals, runners are keeping their head in the game to acquire the best record time in this upcoming marathon on 4th October 2015.

Being the Official Apparel partner for this prestigious marathon, adidas has used its latest ClimaLite® apparel technology featuring cotton yarns and synthetic fibres. It is designed to allow sweat evaporation from the fabric surface to stay cool and dry under the hot Malaysian weather, hence comfort and extensive performance will not be compromised. “I am confident that runners will enjoy the cooling benefits of the new running shirt designed for this marathon,” said David Wong, Senior Manager, Brand Activation of adidas Malaysia. “Through this joint venture, we aim to deliver beneficial sports equipment to maximise running and training. 

We seek opportunities to help athletes of all levels to accomplish peak performance with every adidas product,” added Wong.

The licensed top is designed with adidas’ ClimaLite® technology that serves as a lightweight top for extensive performance, and a pair of Fall/Winter 2015 Supernova Glide BOOST running shoes series for added support and feet protection. During the event, adidas has also showcased an array of running apparels such as the revolutionary Fall/Winter 2015 Ultra BOOST running shoes, and the recently released Climachill apparels for runners to choose from as they prepare for the race.

“We are proud to celebrate this partnership with Standard Chartered KL Marathon by launching the exclusive SCKLM 2015 licensed merchandise and running kit,” continues Wong. “This grand partnership is a highlight of our commitment to present sportswear that extensively elevates athletes’ performance. We look forward to continuously move ahead by innovating and improving our sports products.”
The adidas Standard Chartered KL Marathon 2015 Licensed Merchandise will be available at any adidas Sports and Performance outlets nationwide. You are able to purchase the SCKLM 2015 licensed merchandise with the price as follows:

  1. ‘run’ ClimaLite® top, RM90
  2. adidas cap, RM45
  3. adidas water bottle, RM25

In addition, registered runners for SCKLM 2015 can now purchase a pair of the Fall/Winter 2015 Supernova Glide BOOST at a special price of RM299 (Normal price RM430, inclusive of GST) at any participating adidas Sports and Performance outlets. By presenting your proof of participation for the SCKLM 2015, you are able to enjoy a complimentary customised name-stitching service available from 3rd September to 15th November 2015 at The Marathon Shop outlets at Lot 10 Shopping Centre, Kuala Lumpur and Sunway Pyramid Shopping Mall, Bandar Sunway.

 

Join the adidas Energy running movement by following:

WEBPAGE adidas.com.my/ultraboost
FACEBOOK facebook.com/adidasMY; facebook.com/adidasRunning
TWITTER twitter.com/adidasMY; twitter.com/adidasrunning
INSTAGRAM instagram.com/adidasrunning
HASHTAG #ultraBOOST #boostyourrun #adidasMY

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Obstacle races have gained a lot of momentum in Malaysia. With this trend continuing, get yourself ready for this October Spartan Race – AROO!

SPARTANS. THE TIME HAS COME.

Registration for the October 10th and pre-registration for the October 11th Spartan Race Kuala Lumpur Sprint is now open. This race is open to individuals aged 14 and above.

Each racer will receive the coveted official Spartan Race Finishers T-shirt and race medal upon crossing the finish line.

Be a part of the first ever Reebok Spartan Race Kuala Lumpur competitive Elite Heats! The top 3 fastest male and female Elite racers will win top cash prizes and a phenomenal Spartan Race trophy.

To get you more excited about this race, MarathonOrange is giving away one free entry to race in the 1-3pm time slot for the October 10th Malaysia race.

Here is the deal to win this free slot from MarathonOrange:

  1. Like the MarathonOrange Facebook page (https://www.facebook.com/MarathonOrange)
  2. Like the MarathonOrange Facebook post with this announcement
  3. Share the MarathonOrange Facebook post with this announcement on your Facebook timeline

If you fulfill all three requirements above your chances are high to win the free slot. If you fulfill only two or one requirement you may not even make it into the “ballot box”, i.e. selection process.

I will provide you a code to be used during registration. This give away activity closes by 10am, August 24, 2015. I will announce the winner in the comments under the FB post I shared the link of this blog entry and also try to contact you via FB Messenger. Failure to come back to me within 24h upon me posting your name on FB or FB Message, whatever comes earlier, as well as in any other complication I deem severe enough, I reserve the right to decide another winner. By fulfilling any of the 3 requirements you agree to these T&C.

Now go and like and share as much as you can to grab a free slot for the Malaysian Spartan Race 2015! AROO

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I remember the Mizuno Wave Run on January 15, 2012 very well. The location fantastic with the 10km route leading through the vast land of UPM. Hilly, very hilly with a monster hill only few meters before the finish line within the UPM stadium. That was my 6th race ever and after 2 HM and 3 FM my first 10km run. Happy to have made it sub 50 minutes in 47min:43sec at that time. It was there when I talked to Moey for the first time and heard about some strong Orang Putih runners called Jean Pierre and Mark.

One year later I ran the 16km at the Mizuno Wave Run in Putrajaya on June 09, 2013. I was impressed that the race organizer found a relatively flat route in normally hilly Putrajaya, really liked the route.

I was registered for the Mizuno Wave Run 10km on August 24, 2014 but DNS (Did Not Start) due to work and my poor fitness at that time.

Good news, the Mizuno Wave Run is back in its 10th edition and will take place in Putrajaya on September 27, 2015. The event offers the popular 10km and HM distances.

To commemorate this impressive anniversary I am pleased to be able to give away one free slot for this event. You choose the distance and category you want to run following the events T&C.

Here is the deal to win this free slot from MarathonOrange:

  1. Like the MarathonOrange Facebook page (https://www.facebook.com/MarathonOrange)
  2. Like the MarathonOrange Facebook post with this announcement
  3. Share the MarathonOrange Facebook post with this announcement on your Facebook timeline

If you fulfill all three requirements above your chances are high to win the free slot. If you fulfill only two or one requirement you may not even make it into the “ballot box”, i.e. selection process.

By participating in this selection process you agree to provide me all the information you normally submit during registration. I will register you on your behalf. Collection of the race pack is on race day only, details still to be worked out with the organiser. Upon selection of the winner on August 28, 2015, I require your inputs by August 30, 2015, 5pm at the latest. Failure to do so allow me to allocate the free slot to another participant. By fulfilling any of the 3 requirements you agree to these T&C.

Now go and like and share as much as you can to grab a free slot for this years Mizuno Wave Run.

 

Here the Press release and event information:

PUTRAJAYA, MALAYSIA, 7th August, 2015 – Mizuno Wave Run, organized by W.O.S. World of Sports Malaysia and Mizuno is set to return with its 10th inaugural wave edition at Putrajaya on 27th September this year.
Since its inception in 2005, Mizuno Wave Run has been one of the most popular running events in the Klang Valley. This year, to commemorate its 10th wave edition, Mizuno Wave Run is set to deliver a new experience to the runners by introducing a new distance category, which is the 21km Half Marathon alongside with its popular 10km distance category.
“It’s been a great milestone for Mizuno Wave Run since its inception back in 2005. With only 900 odd runners back then, the event has gradually grown to be one of the most anticipated local running platforms amongst runners,” said Senior General Manager of W.O.S. World of Sports Malaysia, Ms. Carol Wong.
“Over the years, we have been receiving positive responses from our regular Mizuno runners and we are thrilled to be back again. This year, we are targeting 4,500 runners and we believe that with the introduction of the new distance category of 21km Half Marathon, we are able to deliver our best commitments to those who have been supporting us over the past 9 years”, Carol further commented.
Putrajaya is chosen again to host the Mizuno Wave Run 2015 due to its perfect landscape infrastructure. “Undeniably, a good location plays a major role in ensuring a comfortable running environment for runners. With the beautiful landscape, safety routes and ample parking space available, we are convinced that choosing Putrajaya as the event location will encourage and entice a promising number of runners this year”, said Senior Sales Manager of W.O.S. World of Sports Malaysia, Mr. Glenny J Da Costa.
Mizuno Wave Run 2015 offers a total of 8 categories for various age groups and winning prizes worth more than RM50, 000 are up for grabs for the Top 10 Finishers in both 21km and 10km distance categories. “We would like to thank our official sponsors; Nestle Fitness Cereal, Perskindol, Ebene and Gatsby for their continuous support in making Mizuno Wave Run a yearly success”, Glenny added.
Runners can register via myraceonline.com and the closing date for registration is on 13th September 2015 or when reaches 4, 500 participants (whichever comes first). Entry fees for 21km and 10km are RM70.00 and RM60.00 respectively, with a scheduled race kit collection on 25th – 26th September 2015 at World of Sports Paradigm Mall. Additionally, the flag-off time slots are 6.30am for all 21km Half Marathon categories and 6.45am for all the 10km categories.
Upon registration, participants are entitled to an exclusive Mizuno Wave Run 2015 Official Running Singlet. Additionally, all finishers will be rewarded with a Finisher Medal and endorsed E-Certification (printed finishing time and position to be downloaded from myraceonline.com).
In conjunction with Mizuno Wave Run, W.O.S. World of Sports Malaysia will be organizing Mizuno Running Clinic Sessions to train runners for the upcoming event. Scheduled to run on 22nd August and 19th September 2015 at Dataran Kemerdekaan Shah Alam, Section 14, lucky registered runners will get the chance to learn hands-on tips on different running elements and strategies from Mizuno Official Ambassadors.
Mizuno Wave Run registered runners will also get to enjoy exclusive discounts on selected Mizuno merchandise, alongside with various contest giveaways. For more information, log on to World of Sports Malaysia Facebook page for latest promotional updates.

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Joined an inaugural race today, the Green Warrior Run 1.0 (initially Green Army Run). Ran the 10km (9.68km measured by my GPS watch) in 44min:50sec (average pace 4min:38sec). Sounds like not my fastest 10km and it wasn’t. However it was with 205 meters elevation gain very hilly. Managed to grasp 2nd place in the Men Junior Veteran category.

Happy about a good run - thanks Tea Chua for the photo

Happy about a good run – thanks Tea Chua for the photo

The organization / technical support came from Pacers Sport, an indication for a good event. Love them for the annual Dragon Back run. Looking for a race in June before Ramadan starts, that looked like a good option and I signed up. Two distances were offered, 4km and 10km and with Taman Botanic Negara Shah Alam a new venue was introduced.

Registration online went via TheMarathonShop.com.my, cost RM59. That included a unique event shirt in camouflage design, however no timing chip. The run had a charitable character, eventually RM10,000 could be handed over to “Love and Care Charitable Association Selangor”. Starting time at 7:15am was also quite in my favor, living 30km away from the race venue, so didn’t have to wake up so early.

Today race day, got up at 4:10am giving me some time to get my metabolism up and running. It was a very cooling morning, it rained over night. Also the race was impacted, the organizer “Earth Runners” posted on Facebook that due to flooding the 10km route had to be changed. Not good, I thought, expecting a messy race with that last minute change, it occurred to me skipping this run and go back to bed. Luckily I didn’t.

I arrived at Taman Botanik Negara Shah Alam at 6:10am, always try to be early for easy parking and avoid the queue in front of the toilet. Surprisingly many people already reached the venue and a short jam built up. Luckily there was this jam, as the organizer missed to give GPS coordinates of the start area, also I couldn’t see any signboard. So I followed the crowd hoping they don’t go to another event. Saw some canopies to my left and thought this must be the start area, still the cars went on straight. In the dark I identifed a car park and just pulled into it. I was alone there, I was worried this may not be the right place but risked it anyway. Whereever it is, I can walk, most important the car is at a proper place.

In the meantime it started to rain heavily and it wouldn’t stop, flood like amounts of water flowed down the hill. Then another Facebook posting, race start delayed by 45 minutes (now 8am). Rain continued for quite some time, luckily it got less and less. Then there was lightning and thunder but good thing the thunderstorm decided to go another direction and leave us alone.

At around 7:15am I left the car, only drizzling now – being a responsible runner I hydrated well, a bit too much, thus I needed a tandas – URGENTLY. There were no port-a-loos at the starting area but quickly found the actual toilets in the park, actually plenty of them around and very clean. Important prerequisite for a good race – checked!

Warmed up a bit running a few hundred meters including 3 strides to prepare my body for the race, bringing the heart rate up a bit. Felt good, had 4 hours of sleep and the cool temperature helped as well. Met Daniel and Ronnie at the starting area, good as Daniel runs around my pace and good to have somebody in the run as orientation. Not too many runners where there anymore, guess many left or didn’t come due to the rain. Some posted on Facebook about the risk of injury on wet and slippery tarmac. Fair enough.

At 7:57am then the flag-off. Immediately we turned into left, a downhill section, I controlled my pace to just below 4 minutes. Then after 200m or so, the first hill started – argh. The entire race turned out to be torture, gruesome hills after hills. The worst right after km 5, really steep section, my pace went down to 6:10 for the entire km 6. On top of that we merged with the 4km runner, some of them with umbrellas (opened ones!). Still enough space to manouver around them, just cost some extra meters on that terrible hill, having 5km of up and down in the legs already.

Elevation in grey, my pace in blue, see the hill at km 6!

Elevation in grey, my pace in blue, see the hill at km 6!

For the first 4km or so Daniel and me ran together, taking over a few of younger runners that started too fast. Then Daniel, rightfully known as Bukit Raja (King of the Hill) increased the distance between us. He is very strong even not having much time to train lately. That really kept me going, Daniel pulled me along that tough hill section in his neon yellow shirt.

Sometime into km 7 a long downhill section started. Daniel was now far ahead and didn’t really feel like having a lot of fuel in my muscles left but there was this other runner that overtook me. OK, take it as it comes and I took him as motivation to push again. I normally don’t like to speed downhill too much, my strength are uphill sections but in that case I had to increase pace considerably to stay close to this other runner. Downhill runs put a lot of strain on the legs, the natural shock absorption system. You can tell, many runners steps are quite loud when they hit the road going downhill – this is actually an indication of weak muscles, the legs hit the tarmac uncontrolled risking injuries, e.g. shin splints. I was rather confident to go downhill fast today, I know my muscles building my natural shock absorption system are quite strong, I also consciously avoid heel strike, which you may tend goind down a hill.

So I raced against this other guy and by doing so I caught up to Daniel. I overtook him and as he told me later the other runner couldn’t keep up with me. Well I didn’t know all this during the run, so I kept on pushing, for a short while I thought to be able to catch up to another runner ahead (I think he finished 4th in Open Men?) but that didn’t realize.

Shortly after I recognized the surroundings, I knew I am close to the finish. There was another short hill to tackle to reach the finishing area, short but quite steep at this moment. Scolded a two 4km runners that walked kinda zig-zag and forced me to slow down, when I just wanted to finish – people, sorry for scolding, no harm done but I am quite fierce when racing. Reaching the finish line I wanted to cross in the section for category D and E, thinking I am D but actually I was B – my bad again, blame it on the exhaustion.

Very happy then to get the placing card for 2nd placing in my category (Men Junior Veterans). Got my bottle of water right after the finish line – VERY important requirement for a good event checked!

It was a very satisfying run. After all the uncertainty if the race takes place, I was very glad to have come. The run through the hills are a great workout, my 3rd quality session of the week – awesome.

Tough but rewarding run - loved it!

Tough but rewarding run – loved it!

The rest of the event went by rather fast, having the delay of 45 minutes for flag-off, the rest of the program went as initially planned, as the VIP was there already.

Good event, new venue but very tough to run, I yet to find a nice and flat 10km route in KL. Sufficient water stations but first 2 only provided 100Plus, when I would have preferred water. The route itself was all in the park, so road safety was not an issue. Number of people that ran today actually felt quite right but consider maybe 50% didn’t start. Not so sure though if the venue can really cope with the initially planned 2,500 participants.

I personally like the good communication by the organizer of the status via Facebook. I felt always informed being able to make my own decision to wait and to run. Big accomplishment also by the organizer to change the route hours before flag-off and still have all water stations available and the distance being, well, close to 10km.

Unfortunately there was no trophy, only cash, which was a surprise having expected cash vouchers for the top 3 runners in each category. Will invest the money well, Lego for my son who had a small accident yesterday and had to be stitched. Also going to donate some money for the heroes of the Sabah earthquake a few days ago, the Mountain guides that saved many lives and people that Malaysia can really be proud of – in contrast to so many other things that are going on right now.

 

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