April Fools' Run - 23km LSD

I decided to do an LSD after being dormant for 5 days. After last Sunday's Malakoff 17km, I did a 5km USM recovery run on Monday and that's it. Had multiple reasons for missing my evening runs - dinners, meeting up friends, rain and sending kid for tuition ! :)
Alas, what a mistake it was ! and i guess I did not hydrate and prep well for the long run.
Started from Youth Park right before 6am, I did my customary run towards Straits Quay. Since it was meant to be an LSD, I tried to pace myself better though I kept running too fast too soon.

I keep rminidng myself to run against the traffic. Yes, penang motorist can sometimes be an ass-hole when come to to dirving courtesy. You could feel like they are trying to get closer to you and whizz past you. After the hit-and-run fatal case of cyclist @ MRR2 last week, people are more cautious and I do hope motorist are more aware of the dangers of runners & bikers alike !

The road into Straits Quay was a bit too dark. In fact, the 1km stretch leading in from Island Plaza to Straits Quay was pitched-dark and I decided to run on the pavement as there were some on-coming cars driving too fast to my liking. So as dark as it was, I wasn't sure what was I stepping onto, including potentially exposed drain holes !

As it was a Cheng Beng (Chinese's All Soul's Day) Sunday, the roads were a bit busier than normal Sundays. Nontheless, the run was pretty uneventful, same old, same old.. but I am getting used to no music while running.. on the way back, running through Gurney, I met a few small group of runners though I don't quite recognize their faces. I decided to tweak my route a bit to make it more interesting. I ran through Jalan Sultan Ahmad Shah, then into Light Street instead of the normal E&O route. and with so few cars then, I ran into the car-free zone area of Beach Street. But that is as far I would go. Stray dogs !! A group of them. I decided to take a stroll before running back to the clock tower. That's where my knees started to feel the pain. Right knee that is. took a short brather and some stretches at the Esplanade, I continued running.

I reckoned that running back via Gurney will yield me only 17-18km. I then took a detour and ran into Pangkor Road and then to the St Georges School. I wanted to check out the route for the Round the House just in case I will be running on it. Pretty flat road surfaces and shady stretch. Perfect for a relay. and in fact, this will be a better route than running thru Sepoy Line as I will be running along the traffic flow @ Jalan Utama and the narrow pavement is not ideal. I clocked in my 21th km @ 2:10 right in front of the school.

The last 2km back was the toughest. Heavy traffic along Jalana Utama and running on pavement was not easy. I must have twisted my foot a few times due to the uneven surfaces. I wanted to cross the street to run through Youth Park but it was quite impossible to do so due to the continuous flow of traffic. So, going straight was the way out and head into the Youth Park car park.

Met Jin Ji when resting. Also bumped into Andrew.
My knees felt locked after the run. I am having some pains on my left knee now. I believe it's due to the run on pavement and the 'minimalist' Cadence of mine will take some more time to get used to if I were to run longer distances.

This week, I will be doing some swimming at USM and less runs. Recovery time :)

Summary:
Distance:23.00 km
Time:2:24:17
Avg Pace:6:16 min/km
Avg Speed:9.6 km/h
Calories:1,802 C

My 1km splits:
Split (km) Time
1 06:07.7
2 05:28.7
3 05:52.7
4 06:04.8
5 06:07.9
6 06:10.7
7 06:35.1
8 06:07.4
9 06:19.6
10 05:37.3
11 06:56.2
12 05:33.5
13 05:50.2
14 05:52.5
15 06:04.1
16 06:29.1
17 06:36.0
18 06:27.3
19 06:28.7
20 06:47.8
21 06:36.8
22 07:14.1
23 06:49.2
Summary 2:24:17.1


My 23k LSD running route:


My 1km splits. Note the dips - toilet break, getting my Gatorade, covering up an open man-hole (safety for runners), stop for stretches

Ride for Sight (RFS) 2012

The 2nd editon of Ride For Sight is back.
Jointly organised by St Nicholas Home for the Blind & G Club Penang Cyclists, endorsed by MPPP.
Details of the ride is as follow :-
Date : 15/4/2012
Time : 7.30am to 12.00pm
Venue : Straits Quay, Tg Pinang, Penang
Straits Quay > Gurney Drive > Light St > Esplanade > Burma Rd > Kelawei Rd > Straits Quay
There will be 2 events on that day

1. Fun Ride - From St Quay to Esplanade and back. (20km)
2. Children Fun Ride - Along St Quay (4km)

Fee (for Charity)RM30 per rider , you will get a free Tshirt.Children below 12 years will ride for free.

Cycling !

I need to ramp up my cycling mileage !! May 20th - Intel Malaysia's 50km Kulim-Penang ride is looming.. Maybe joining in some ride will help.. I have just signed up with G Club as a member. http://www.gclub.com.my/ . What they did during the Earth Hour Ride was nothing short of amazing. Just look at the crowd (check the web).
So there are 2 rides coming up which I plan to sign up.

1) Ride for Sight 20km Fun Ride, 15 April, Straits Quay-Georgetown-Straits Quay
2) CFAL - Campaign for a Lane 4th edition, 9 September Esplanade

Keep riding, keep riding and keep swimming too !! :)

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