I went for a run yesterday, just to see how my injury's recovering & it got worse !! I'm putting ice on it like 3-4 times a day, hopefully I can recover by Saturday. Saturday morning is going to be my last chance la... if still hurts, then I guess I'ma have to pass on this one. Maybe I shud just skip this one & give myself more time to recover, rather than risk further injury to myself. Haih..... been looking forward to this Saturday... haih.....

True that ... this is what I wanna avoid. Just that, it's frustrating not to know what went wrong... haih....

I know which part's injured alright... I just dunno what caused it.. I mean.. I didn't do anything out of the ordinary for the past 4 weeks... It's not muscle cramp.. definitely not.

I started when I was doing intervals last week. I did 5 x 800m & during the last rep I began to feel a slight pull on my left calf, the outer part. Luckily it was during my last rep, & during the warm down I just jog slowly so I didn't really felt it. I didn't put my calf sleeve on during the workout.

Then on Sunday, I wanted to do one last long run before the race this week, but I haven't even completed my 1st km when I felt the injury coming back & this time it got worse, I mean, more painful. So I walked back to my starting point & just went home. So, for 2 days I kept putting ice on it, RICE. Then yesterday I just wanted to see how it felt. It was still there.

Between the interval (Tuesday) & Sunday last week, I did a full body workout at the gym, with light weights & no lower body specific workout. I'm guessing that the gym session & the fact that I didn't use my calf sleeve proly contributed to the injury.

I know I shud be tapering with 2 weeks to go... but then I didn't run much for the 2 weeks prior to the injury, was busy with moving house. Haih.... I dun wanna rush, dun want the injury to get worse... but very frustrating if I can't run this Saturday....

This post has been edited by tenno: Feb 3 2010, 02:17 PM

I strongly believe this is what I have now...




Hopefully it will recover in time... overuse.... I like.....

This post has been edited by tenno: Feb 3 2010, 03:03 PM

Despite my not being certain whether I can run this Saturday or not, I went to collect my racekit today. The vest is .... well ... it's white.. & I've seen better ones. & to be honest, I think it's just on par with Larian Bomba shirts... no brand. no nothing. Whatever la. & just as I was contemplating using my own vest (if I run la), in the race guidebook it stated there all runners are required to wear the official attire that has been issued in the racekit. Maybe I can just use my own vest, as will lotsa other runners I believe.

They also give U the timing chip, must be put on the shoes. I'd say the chip is better than the ones used by Pacesetters. & it's Urs to keep.

I was assigned a very nice number.... I really hope I can recover soon enuff to be able to run.... haih...

U left Ur knees. My wife said I walk like a robot now....

Despite my early injury worries, I managed to complete my first half marathon last nite, just 10 mins off my target time of 2:20. I ran with Elgato pretty much the whole way. I was really happy my run, becoz I never thought I could finish it, becoz of my injuries. I was feeling fine, & even managed to up the pace with 5K left. So.. it was good. I hope to do better in the Energizer Nite run...

I dun think the result will be out so soon. Unless U're in the top 10 la...


No prob man. We'll do it again at Energizer okay !!

This post has been edited by tenno: Feb 8 2010, 09:24 AM

Wei... everybody balik kampung la... I'ma run on the beach in my kampung... no need to wear any tops !!!

True that. It depends on Ur goal. Whether U just wanna run a marathon, to finish , or U wanna race in a marathon. Set Ur target la, then train towards that target. I ran my 1st half marathon in Putrajaya last week, I've never ran more than 15K before that. But now that I've done it, now my target would be improving my previous best la. I'm targetting sub 2:20 this coming Energizer Run.

This post has been edited by tenno: Feb 12 2010, 05:16 PM

I might run the Bareno 10K ... to prepare for Energizer....

I've got 3 pairs... 4 if U count in the spikes...

Been very, very lazy this week. Went for a 3-day course that killed my training momentum... haih... even today with beautiful weather I didn't run... haih... hv to start over next week... lucky still got a month before Energizer...

AFAIK, the only measurement for heart rate is BPM (beats per minute). If Ur heart beats at 173 beats per second (bps), it would've burst out of Ur chest already by now.

Did U use any instruments to measure Ur heart rate, i.e. heart rate monitor/wristwatch with heart rate sensor ?

I'm not familiar with HIIT concept of training, although I do regular intervals & fartlek in my training. If U can't reach certain heart rate during the run, causes might be :

1. Ur not running hard enuff;
2. U haven't warmed up enuff;
3. Ur too tired U can't reach certain heart rate.

Take my interval sessions for example:
I run 5 x 800m at 5:35/km pace, that would take me around 4:00 - 4:10 to complete each rep. My heart rate would top around 165-170bpm thruout the 4 mins. Between each rep I recover to about 110-120bpm in about 2mins or half the interval period. My max is 187bpm (age formula). Last Tuesday while doing fartlek, I hit 214 bpm... How ? I dunno ..

So U see, for me, it takes 800m/4mins (avg) to get me to 170bpm. Maybe in 30 secs, U need to really, really sprint to get up to 170bpm. Or maybe do hillsprints. I've hit 170bpm for hillsprints in less than a minute, no prob.

& U mentioned there Ur warm-up is only 1 min. U sure thts enuff ? Maybe U need to warm-up at least 10 mins by slow jogging to get warmed up. & I use Polar RS300sd for all my workouts.

Ooo... Ur using the stationary bike la... Some stationary bikes have heart rate readouts, provided that U wear the transmitter la. Some gyms might provide the transmitter.

When I was cycling, I did intervals using rollers. One of my favorite workouts was 1 1/2 x 3 1/2, that is, 1:30 mins at max effort, followed by 3:30 mins recovery, repeat 10 times. Typical heart rate for those workouts will be around 170-180+ bpm..

My point is, 30 secs is just too short for U to hit 160+ bpm, unless Ur sprinting uphill... or Ur last name is Bolt...

Well, for one, it looks a lot like Polar, down to the HR transmitter. Maybe it was OEM by Polar. At first I thought there was no stride & HR sensor, how can it detect pace, stride rate & HR without those sensors... after further reading, it does include those sensors. But, if it's around RM500 & it includes stride rate calculations, I guess it's a good bargain. I think Polar's lowest end model with stride rate/cadence is RS400s.. & tht's over a grand edi. & if Adidas can make 'em user-friendly enuff, I guess it will apply to a wider spectrum of runners. Polar sometimes can be a bit complicated to use.

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Added on March 16, 2010, 12:49 pmOn another note, the RM500 price might be for the micoach Zone, which consists of the wrist unit (no display) & the HR transmitter. It can only show U which HR zone Ur currently in, how many calories burned & thts all. If tht's the case then it might not be that useful actually. The suggested retail for the micoach Gear (with stride sensor) is USD139, definitely more than RM500 la...

This post has been edited by tenno: Mar 16 2010, 12:49 PM

Well, after the Energizer there'll be the Pacesetters 15K (April), & then the Larian Bomba (May).

Energizer list :

1. Me (half)
2. Elgato (half)
3.
4.
5.

Hahah... me on the other hand, currently trying out the Strawberry-Banana gel, chocolate is so hard to come by these days, at least in Putrajaya. Not too bad, not as bad tasting as Orange, texture somewhere between the orange & chocolate.

Accomodation ? Well, I dun need any. I stay about 20 mins from the start venue..

Energizer list :

1. Me (half)
2. Elgato (half)
3. Chinleong (half)
4. Shahwan86 (half)
5.
6.

Wanna run together ? No prob. Putrajaya Nite Race me & elgato ran together... this time can run faster ah ? Wanna do a better time than last time... 2:20 maybe ?

Perghh... ade nama siot...

Budget hotel ? AFAIK, there's no budget hotel in Putrajaya or Cyberjaya. Maybe U can check out in Puchong...