PAAA's Annual Round The House Relay 2012

Will be joining Asrul's group for the PAAA's Round the House Relay.. Interestingly, there are so many categories with age cut-offs.. I guess one has to find the people within the same age window ! not sure how I am going to fit in but we shall see..

Date: 15 Apr 2012
Time: 7am
Venue: Jalan Sepoy Lines, Penang
Distance: 2.4km per member
Course: 8 members for male category, 6 members for female category
Registration free: RM40/team - member, RM50/team - non-member
Medal: Top 3 team winners

Beginner's Triathlon Gear List: No Need to Break the Bank

Beginner's Triathlon Gear List: No Need to Break the Bank
By Jennifer Colvin • Active.com

Looking for a slight edge on race day, many triathletes search out the newest, fastest, most aerodynamic gear without regard to their bank account.

You know who I'm talking about. They're the guys with shaved legs and shiny bikes that cost more than your car.

If you're thinking about doing a triathlon, this whole "cult of the aerodynamic" can be intimidating at first. However, you don't need to spend a bunch of money on triathlon-specific gear to do a triathlon. It's more than likely that you already have most of the equipment you'll need.

Here, you'll find a basic gear list that has everything you need just to get across the finish line.

Basic Triathlon Gear List

Just starting out, you'll most likely be doing a shorter, sprint-distance triathlon.

You're not looking to break any records you just want to have fun and get across the finish line.
Here's what you'll need:

1. Swimsuit: Any swimsuit will work. For comfort and speed, guys should consider those tight, Speedo-type briefs. Gals, a one- or two-piece T-back will ensure you won't have to worry about straps falling down.

2. Goggles: Any, as long as they fit.

3. Swim Cap: Usually provided by the race.

4. Towel: You need something to wipe the sand or dirt off your feet before you jump on the bike.

5. Bike: Mountain or road bike, whatever is in your garage. If you're riding a mountain bike, replace your knobby tires with slicks for a little extra speed.

6. Helmet: You won't be allowed to race without a "skid lid." If your helmet is over five years old or has been knocked around, it's time for a new one.

7. Water Bottle: Even in a short race, you'll appreciate having something to drink on the bike.

8. Shirt: Some races don't allow bare chests on the bike or run, so guys need a shirt. Gals, you're probably already covered. For comfort and speed, a close-fitting, synthetic shirt beats cotton.

9. Running Shoes: Don't skimp on quality. Make sure your shoes fit your feet and your style of running.

Optional Equipment:

Clipless pedals and bike shoes: An easy upgrade that translates to more efficiency and speed on the bike.

Sunglasses: Keeps the wind out of your eyes on the bike, and makes the run more comfortable when you don't have to squint in the sun.

Shorts: Whether for comfort or modesty, many people prefer having bike shorts or running shorts for the segments after the swim.

Socks: Some people save a few seconds in the transition by going without socks. If you're more concerned about blisters, take some time to put on socks for the bike and run. Whatever you do, don't wear cotton!

The most important thing about the gear you use for a triathlon is comfort.

Individual preferences vary. Some people feel comfortable doing an entire race in a swimsuit. Others who aren't concerned with transition times will change clothes for the bike and run.

http://www.active.com/triathlon/Articles/Beginner_s_triathlon_gear_list__No_need_to_break_the_bank.htm

Malakoff Penang 17km - my best middle distance performance

I don’t have a packed race schedule for 2012 so this Malakoff 17km was a welcoming run, especially it’s held in Penang. Having back-to-back runs on 2 consecutive weekends make it a challenge although the “Merentas Desa” was only a 6.5km cross-country run for most seasoned runners ! I did a trial run on the same route the Saturday before together with Chris & Jin Xiang, clocking 1:30 @ 1.62km. The Malakoff 17km was slated to start at 7am. I arrived at slightly after 6am, ample parking spaces, not a problem since it’s a Sunday morning. Met a familiar face, WC Yip. Had a quick chat then decided to walk around. Then people started to trickle in. Chris was there, and that would have been his 2nd coming-back race. He eventually did 36min for the 7km @ 5:08’/km pace, a very respectable time. Of course Chris is capable of much better time, just give him another month or two. I then met up fellow colleagues who are also taking up running more seriously – Jin Xiang, JS Chew, Yong Foo, and Eng Hong (I met HH Lim after the race). The overall crowd was not that huge, maybe <1000 runners though the report says 1,500. But then, it was a bit dark, so you may not know for sure.

The race got off at almost 7am sharp. I made a mistake of starting up at the back pack and had to zig-zag pass some runners which almost made me trip. The same happened during Merentas Desa. I must remind myself to stay closer to the front in future races. The first 5km was a breeze, yeah.. enjoyed the sea breeze and the morning silky breeze. It was such a an enjoyable run. Clocked in @ 5.01’/km for the first 5km. Not bad, my PB at last. From 5th – 10th km, I started to get lazy and had to rely on some good runners as pacers. I found a Triathlete Malaysia running-vest runner who was running at 5:00-5:05’/km pacing and I followed him throughout until I reached Tesco Tanjung Sri Pinang. That is also the place I lost sight of Jin Xiang whom I used as benchmark. I slowed down considerably along the Straits Quay area, my typical Achilles’ Heel even during my LSD. I still cannot figure out why. The water stations were pretty well spaced out every 5-6km serving water and Gatorade, Thank God not 100Plus. Ah, I must mention that I saw the 3 Kenyans (yes, they have Kenyans running in this small event !) running in front of Island Plaza as I was running towards Tesco on the opposite side of the road. So they must have been a good 3km in front of me !

The 3rd 5km split brought me into Gurney Drive and I enjoyed the run with the sun well blocked by the clouds. This is the familiar route I used to run on weekends, so I have no trouble zig-zagging and avoiding the traffic. As I turned into Jalan Ahmad Shah, my right knee had some funny sensation and I could feel my pressure going up, that is where I decided to slow down to a complete stop and just walk. Listen to my body.. I will not want to jeopardize my health for PBs. A Caucasia n runner came up and asked me the distance. 14.5km… So 2+km to go ! I decided to jog and run alongside him. A short while later, he sped ahead and I kept my running at a constant pace. Moving into Green Hall and into the Padang Kota Lama, I could see photographers clicking away. I must say I do respect them for their time and nice shots of runners. I clocked in at 1:28.53, a pace of 5:19’/km (my PB for >10km run) @ a distance of 16.7km. The closest distance I could compare is the KOTR 2011 @ Sunway Pyramid which I clocked 1:37 but that is a much tougher route with so many inclines along the highway. Overall, a great race, well-organized by PACM. Moving on to my next race – Dnonce Hiking Challenge on 22 April 2012... and I decided to move a notch up to Competitive instead of Fun Hike... We shall see.. and then there’s the LKHSAS a week later @ Kuala Kangsar.

Distance: 16.7km (not exactly 17km)
Time : 1:28.53
Avg pace : 5:19'/km (a PB for >10km run)
Calories burnt : 1312 cal

Breakdown:
1st 5km - 5:01'/km, 25:05
2nd 5km - 5:18'/km, 26:28
3rd 5km - 5:38'/km, 28:08
Last 1.7km - 5:25'/km

Stay In The Game

1. Runner's Knee
The pain If your knees hurt from running, you’re most probably suffering from a case of chrondromalacia patella, or Runner’s Knee. Two reasons it can hit you: Weak quadriceps or insufficient foot support, says Dr Kelvin Chew, consultant sports physician at the Changi Sports Medicine Centre. “Weak thigh muscles can translate into weak control of the knee cap, which in turn leads to poor lower limb alignment,” he says. Similarly, the lack of support for a flat-footed person can lead to overcompensation by the leg muscles and cause overuse injuries over time, he says.

Treat It: Granted, once you’re past a certain age, your joints will remain creaky during the first 10 minutes of a run, even after a warm-up. However, Dr Chew advises runners not to train through it because the presence of pain is always an indicator that something is wrong. “Listen to your body or risk further injury,” he says. Generally, gentle quadriceps stretches can alleviate knee pain. Stick to low-impact sports like swimming or cycling to keep your fitness up in the meantime, and invest in a good set of shoe inserts if you’re anything but neutral-footed.

2. Achilles Tendonitis
Stiff ankles and running don’t mix because it places you at a higher risk of getting Achilles tendonitis. “High impact sports can exacerbate the condition and in extreme cases lead to tendon ruptures,” says Dr Chew.

Treat It: Treatment for Achilles tendonitis is simple: calf stretching and strengthening. Tight calves are one of the risk factors, he says. Avoid running, stick to low-impact activities and try calf raises to rehabilitate the Achilles tendon.

3. Hamstring Pain
The pain Quick, rapid movements are the prime culprits of hamstring pain, says Dr Chew. Other factors include the lack of a proper warm-up, poor flexibility and muscle imbalances such as having a weak core muscle group.

Treat It: After the swelling and soreness has passed, you’ll need to focus on strengthening exercises to prevent a relapse – hamstring stretches, squats and lunges can serve to rehabilitate and buttress that muscle group. Following that, Dr Chew recommends progressing to sports-specific strengthening and functional exercises with advice from an expert for optimal recovery progress.

4. Shin Splints
The pain Shin splints actually refer to a group of problems that cause a typical pain, one that radiates anywhere from below the knee to above the ankle, says Dr Chew. This condition can come from many sources, but one of the most common is medial tibial stress, which is also known as overuse syndrome. It causes irritation to the calf tendon attachment to the bone.

Treat It: “People with shin splints are usually overpronators,” says Dr Chew. Hence, getting the appropriate foot support can alleviate this condition. Stick to low-impact activities to get ample recovery time, because cross training lets the fatigued parts of the body rest while employing those parts that are not usually recruited during running, he says.

http://www.menshealth.com.sg/mh-runners/big-hurt

A very satisfying Sunday run - Teluk Kumbar Cross-Country (Merentas Desa)

I did my 2nd Teluk Kumbar cross country this morning. The first was in 2010.. The difference was in 2010, I ran under the Open category, and did 8km (actually measured by my friend was 7.5km) but now, I am in the Jr Veteran group, I skipped the ~1km hilly run.. and ended up with 6.56km (stated as 6km in the race).
It was truly a nice feeling running through the scenic parts of teluk Kumbar which offers a lot of different running conditions - along the road, across the villages, the beach, and the veggie plantation (running on the benteng). I must say of all the races, this one boasts the most variety - short of tougLuh !! The beach run was the worse..
6.56k@37:44'@5:45'/k.. Toughest along the 1.2k beach, almost at walking pace !!

Total distance : 6.56m
Total time : 37:44
Average pace : 5:45'/k

The splits:
1) 2.53km (pace : 5:07) - along the road & through the kampung small roads, in between houses too !
2) 1.18km (pace :8:19) - along the dreaded beach.. The tide was high, so I had to run the soft part of the sandy beach.. Chris did a run on the lower edge of the beach, harder surface but had to get the shoe soaked.. I guess I still love my Ravenna 2 to let it wet the 2nd time !
3) 1.81km (pace : 5:21) - along the kampung roads
4) 269m (pace : 5:16) - through the veggie plantation, tough with muddy sands
5) 765km (pace : 5:01) - caught up with Chris.. and paced by him.. LOL !

Up next --> Malakoff 17km !

Teluk Kumbar Cross-Country 2012.... so looking forward to it..

Races seems hard to come by these days.. or rather I have not been signing up with many races in the first 3-4 months this year.. The last race was in early Jan, so that's about 2.5 months ago. Most of the races will come in end April, May and June (including 2 marathons)..
Because of that, I am so looking forward to this Sunday's cross-country run.. even though it's just a short 6km run (imagine, 40-49 years veteran only run 6km, while the Open runs 8km).. C'mon, we oldies can run 8km also lah :)
This will be my 2nd time running this, missed that last year and i think I was doing a race in KL or something like that lah..

Recap:
1) Teluk Kumbar has such a spectacular view of sunrise.. Must bring my iPhone to snap2.
2) Never forget the yellow slip. I misplaced mine the last time and had to scramble looking for it in my car.. Glad that I found it, else could not start the race and not entitled to the medal/cert !
3) No need to go so early. I remember I was among the first 10 to arrive, still so dark then..
4) Bladder - toilet will be a problem.. Need to control hydration
5) Beach run - danger of the ropes tied to the boat.. Saw a couple of runners tripped and fell.. So self-reminder.. But the breah-taking sunrise view will take whatever tiredness and fatigue away.

Run Safe, Run Happy !

Lethal threats of marathon running

Running without practice could prove fatal

Last weekend, four male competitors died during the Great North Run, the world's largest half-marathon event. Stifling temperatures and high humidity were blamed. Here, leading sports physician Dr Tom Crisp describes what happens to the average runner's body during a marathon - and why a few unlucky people never make it to the finish line

0-30 mins (3.25 miles) Body heat rises
Even before the race has started, a runner will have a raised heart rate due to adrenaline and the excitement. This is perfectly normal and helps to get the body prepared for the challenge.
An average male runner, aged about 40, should have a resting pulse rate of close to 80 beats per minute. Women tend to have slightly faster resting rates.
In the first half-hour of the race, the heart rate of both men and women should climb to about 140 beats per minute. A healthy person who has done plenty of training should find this no problem.
Body temperature, which starts at around 37C, will also climb to around 40C. The hotter the weather, the hotter the runner will be. The body increases the output of sweat to try to cool the body.
Temperatures in the North East last Sunday reached 68F (20C), four degrees higher than the average, which meant runners were at greater risk of over-heating.

30mins to 1 hr (6.5 miles) Mild dehydration
Now, the runner should be in his stride and the going should be relatively easy. The heart rate will be at a steady 140 beats per minute. The body will be relying on carbohydrate fuel, in the form of glycogen manufactured by the liver.
Mild dehydration could become a problem, particularly if someone has failed to drink plenty before a race. Drinking alcohol the night before, or even too much coffee on the morning of the race, can make dehydration more likely.

1 to 2 hrs (13 miles) Burning fat
The body now starts to burn fat to power the muscles. The efficiency of this depends on the fitness of the runner. Stores of glycogen are running low.
The heart rate may have crept up and the body temperature could be hovering at 41C, which is as high as you can safely go before the risk of heat stroke, which can be fatal.
A fit runner should only be running at around 70 per cent maximum effort and keeping some in reserve.
A runner must make sure he gets regular drinks to stop himself becoming dangerously dehydrated. In some cases, he may suffer stomach cramps due to the fact that oxygen-rich blood has been diverted away from the digestive system to the muscles.
Some runners also suffer from diarrhoea, caused by the interruption of the normal bowel motion.
The bladder should not need to be emptied because the kidneys slow down urine production during strenuous exercise due to the fact the blood is diverted away from the kidneys.

2 to 3 hrs (19.5 miles) Lactic acid build-up
This is the point when many runners realise they can go no further. The body's glycogen stores are now exhausted and the muscles must rely on the breakdown of fat.
People who have not trained properly can start to go into anaerobic respiration, when there is too little oxygen reaching the muscles.
If you are out of shape, your body is not very efficient at taking in oxygen, and you hit your anaerobic threshold while exercising at very low levels of intensity.
One of the by-products of anaerobic respiration is lactic acid, which causes pain and muscular cramps. Lactic acid also makes it more difficult for the body to break down fat, so a runner slows right down.
At the end of this period, many runners hit the so-called Wall.
This is a psychological and physiological barrier when you feel that you cannot go another step.
Glycogen levels have bottomed out so blood sugar levels are very low. Blood sugar is needed as fuel for the brain, so you can feel faint and woozy. Some competitors are mentally exhausted, or even just bored.
Lactic acid levels may be high and the levels of important salts in the body, known as electrolytes, which include sodium and potassium chloride, may be very low.
The joints, particularly the knee caps, will be sore because they are under an enormous amount of stress as the legs pound the hard road surface.

3 to 4 hrs (25 miles) Exhaustion point
The runner's body is now reaching exhaustion point and his pace has usually slowed right down.
This is the point where people at risk may suffer from heart attacks, because the heart is under maximum stress. For an unfit runner in a half-marathon such as the Great North Run, that point will come much earlier.
Dehydration is also more likely, which thickens the blood and slows down the circulatory system. This means that the heart is working even harder to push the sluggish blood around the body.
There are two possible types of heart attack victim. Younger runners may collapse for no apparent reason if they have an undiagnosed genetic condition called cardiomyopathy, when the heart muscle is abnormal.
Older runners, in their 40s and 50s, are more at risk of collapse due to pre-existing coronary heart disease, when arteries in the body become narrowed by fatty deposits made of cholesterol.

4+ hours (the last mile) Dangerous heart rate
Even exhausted runners will often push themselves to the limit at the last to try to make a target or beat the runner ahead.
The heart rate can soar to near the maximum of 180 beats a minute and the blood pressure goes through the roof. The core body temperature can go dangerously high. The heart can suddenly fail within sight of the finish line.
After the race is over. Beware hypothermia.
When a runner stops after completing a marathon, the blood pressure plummets and can even go too low. This can lead to fainting and giddiness. It is important to keep walking around so the blood pressure has a chance to go back to normal more slowly.
The heart rate should go back to normal fairly quickly, as will the body's core temperature.
In cold weather, a runner should make sure they quickly put on something warm, or they could suffer from hypothermia, when the body cools down too much.
A fit runner will have a normal resting heart rate just 10-16 minutes after the race is over. Muscles and joints will be very sore for several days.Read more:
http://www.dailymail.co.uk/health/article-362942/Lethal-threats-marathon-running.html#ixzz1oup8vB7F

My 2nd love now - Biking !

This is my GIANT Defy 3 race bike.. Did my first time-recorded ride around my neighborhood.. I need to start going to the road and clock my mileage.. 20th May - Intel Malaysia's 40th anniversary Cycleton ride from Kulim-Penang, 50km !! So looking fwd to it !

Distance: 4.53 km
Time: 13:14
Avg Pace : 2:55 min/km
Average Speed: 20.5 kph
Calories burned: 158

Hiking - my first training in months !!

I did my first hiking in months @ the Bukit Jambul Hill.. and also preparing for the Dnonce Hiking Challenge so that I don't just show up at the hiking on 22 April without any hiking 'mileage'.. Did 62mins 3 rounds ascend & descend Bkt Jambul, with 2 mins reast in between.. No jokes.. It's crazy ! So on average it's 9.5-10.5mins up and down.. This is the toughest I hv done.. Usually did one round.. I must hv burst my lungs & heart muscles.. and it's dangerous.. I was so exhausted and felt uneasy the whole night. Really thought I would die from heart attack in my sleep ! Thank God.. I am OK by the morning. So no more such vigorous hiking. Will take it easy moving forward. Was thinking of doing the Competitive Hike. Now, it's gonna be FUN HIKE for me !! No way for compatitive unless I want to be brought down dead !!

At the same time, I tried on my heart rate monitor (HRM) for the 1st time.. Alas.. battery kong.. So I need to change that. I must start to track my heart rate so that I keep a good monitor on it and not pushing over the limit. Anyway, I got weird looks from others because I was wearing my Sundown vest and the side sleeve revealed the black strap. People must have been thinking why this guy wears a bra and it didn't help because I keep adjusting it (too loose) :)

As for my Brooks Cascadia 7 trail shoes - perfect start.. Love it ! stable and well protected.. and it glows in teh dark too :) Flourescent Yellow & Green - you can't go wrong with it !!

3/6/2012 - Got my 2 new pairs of Brooks !!

Got my 2 new Brooks pairs from Tommy today.. Love them.. Very colorful !

1) Pure Cadence for my running... replacing the Ravenna 2

2) Cascadia 7 for my hiking and trail run.. in time for my Dnonce Hiking Challenge :)

D'nonce Penang Hiking Challenge - Apr 22

I have decided to skip the Energizer Night Race on Aprl 21. Sepang is way too far out unless I make a 24-hr trip to Tune Hotel LCCT but it'll still be a hassel. It's also too close to Kuala Kangsar LHKSAS the following week. This hiking challenge came up.. Why not since I have never done any hiking 'competition' before. I have just signed up for the 'fun hike'. Definitely will avoid the competition hike since that looks like a damn daunting hike into the wilderness ! :) and so, I plan to get my trail shoes as I never had a proper soe for hiking/trail run... Brooks Cascadia it will be --> my weekend shopping shoe, besides getting my red Pure Cadence !! So looking forward to the weekend !!!! :):)

Distance : 3.5km
Qualifying Time : 2 hours
Start & End : Youth Park.



http://www.dpihc.com/EventCtgry.aspx?evt=fun