Guys, I'm letting go my ASICS at cost price. These are the following models and sizes available. Do let me know via PM about the price should you be interested. Though letting go at cost price, I do impose a delivery fee should you need my delivery assistance. Hope you understand, else my accounts go negative. Haha... Else just COD at Bukit Aman carpark on weekends.

ASICS GEL-DS Trainer 13 - Bright Orange colour
Women - Size US7

ASICS GEL-DS Trainer 14 - White/Black/Red colour
Men - Size US8.5 and US9

ASICS GEL-Kayano 15 - White/Gold
Women - Size US8

ASICS GEL-Kayano 15 - White/Gold
Men - Size US9 and US10

ASICS GEL-Cumulus 10 - While/Blue colour
Women - Size US7

ASICS GEL-Cumulus 10 - White/Black colour
Men - US10

tenno: Glad to know that you are recovering well. But do remember not to push it over your limits. Do stop when you feel something isn't right. No point being a hero. Besides, it's puasa month, probably it's a hint for you to rest longer.

No doubt milk has all the necessary nutrients. However, judging personally from my training frequency and intensity, I don't find it to be suffient. How much milk can one drink at one go without having to visit the toilet? And what about those who are lactose intolerant? I personally am drinking Nestle Omega Nesvita milk as it a fortified formula compared to fresh milk like HL. I use to take Anlene, but realised Nesvita is a bit better due to the its Omega 3 and 6 content. A bit pricier though but sometimes it does reward you with free Nestle products like Milo, etc...

As for multi-vitamins, I am taking Blackmores now. I used to take Double X from Nutrilite, Amway and it's a very good product. I highly recommend it. I stop because it is very difficult to get as it's a direct selling/MLM company. That's why I went back to the trustworthy Blackmore brand. It may not be as strong at Double X, but it works for me. I also has been taking their Glucosamine as I don't fancy the offering from Kordel as it comes in gelatin capsule. I try to avoid that.

Omega 3 capsules, try to go for flax seed source. Earth's sea is heavily polluted now so fish source can contain mercury, harmful for the body. There are a few formulas that contain Omega 6 and 9 together, so it's good to have those. I personally find GNC's formula to work for me. Not too pricey as well.

Don't forget to add in protein especially for post training as your body needs the amino acid to repair itself for your next session. Milk is good but as stated earlier, too little. And how can you store milk in your vehicle for such a long time when you are out. Sure turn stale. So, protein powder works here. For those who seen me drinking a milky substance sometimes at Bukit Aman carpark, that's it. As for the pink fluid, it's call Endurox. More towards glycogen replnishment, just a bit of protein. So depending your needs, take your pick.

For 10K runs, I take nuun hydration tablet. It is almost zero calories and carbohyrate free. So I just replenish my electroytes level.

Hope this helps.

tenno: As much as I agree that Gatorade is certainly nice and refreshing to drink, it just not enough to replenish your system after a long race. For 10KM, it's just on an acceptable level (nuun is much better here) but for distance like 20KM and above, you need protein to repair your muscles too. It's scientifically proven and since you are taking ON's whey, try taking them after your runs. You recover better.

* Guys, notice ccube paid attention in mentioning Calcium, Iron, Magnesium and Vitamin D. These are essential in developing strong bones as these 4 nutrients work hand in hand. Add Glucosamine in, and it helps with joint maintenance too.

Vegetarians are also exposed to very good proteins. Soy based products like beancurd, soya drinks and tempeh are really rich. And I personally believe that they are "cleaner" compared to meat.

Look at Tobey Maguire. He's a vegetarian and he was fed with soy protein just to take up the role of Spiderman. Of course with training too. Looks at it's benefit.

wu ming: Hi there. Most of us here normally runs on Saturday mornings. Distance varies everytime. However, there is a beginners program every Saturday beginning at 7.30am conducted by the friendly folks from Runners Malaysia that will take you around Lake Gardens for a 5KM or so run. Most beginners "graduated" from there and am now running longer distances. All of these are happening at the Bukit Aman carpark if you don't mind travelling there.

Determining your foot type.

http://www.runnersworld.com/article/0,7120...-7152-0,00.html and http://www.hughston.com/hha/a_17_2_4.htm

inspiron: Do check your foot type by doing a wet test and compare it with the results as shown on the link above. Then, check for your shoe's outsole wear and tear to determine what kind of runner you are and then finally, check if the model of your shoe is made for you.

Furthermore, it may be your running style or gait that might be causing your problem. Do you have any past injuries? Supplements may help, but bear in mind that it's no miracle nutrients and it may not work with everyone.

seesawseen2k: Good pick there. Polar RS300X sd is going for RM872 and is compatible with the G1 GPS sensor should you be interested in adding it in the future. Will say this is the best bang for the buck model.

There are no miracle supplements or easy step in improving your performance. Training is the best answer here. You can take recovery supplements like protein to help you recover faster for your next training session or even race. As we here are endurance athletes, most of us here take Endurox R4 which is a recovery glycogen and protein supplement while some others take whey protein. It's your personal choice, so the best is study the nutrional tab on each product.

I do take Glutamine. In fact, those who takes Endurox R4 do also take it as it does contain a little. It helps promote muscle repair.

As for Creatine, our body does produce it but only a little. It does help "boost" up the energy level but only for a short limited of time, so as tenno mentioned, it doesn't really help in endurance sports. Besides, too much of it leads to kidney damage.

ironrashid_2k2: Join me and ccube this Saturday at 5.30am lar. It's been very long since we ran together. We are runing 30KM (4 loops birdpark before hitting Hartamas).

It's around 2.6KM per loop as measured by MapMyRun.

It's World of Sports next to HSL store at Subang Parade. Yes, you can register for MIzuno Wave Run there. Toy R Us has shifted to the top level, next to the arcade.

activez: What do you need to know? Most of the details are on www.pacesetters.com.my

activez: It's in there. You just have to try harder. Hehehe... http://www.pacesetters.com.my/map.htm

tenno: Glad that you enjoying your new toys. I don't deny the Polar Personal Trainer online software is very basic. Just for simple usage. What to do? Polar is charging for their software so it only comes with the higher end models. And as Polar is a HRM company, they are pretty smart in diffrentiating their products based on function. The highest end Polar RS800CX has all the function. But honestly speaking, the RS800CX though does track lots of data like a super computer, the price is just too hefty. The RS300X just fits the price nicely for all the function it offers.

And yes, 2XU compression though not a miracle suit, it does work wonders. Use it for races too, and hopefully you will manage to cut down on your time.

WAH! Ah P0p you came! Hehehe...

strinq: I used to do it until something happened. Now I just left my blog link there so you guys can see upcoming events from there.

I am using the Nike+ sensor with my other shoes and am using a Marware pouch I bought from Machines, Sunway Pyramid. You want a cheaper option, go for Switcheasy which I believe is selling about RM20 at epiCenter at Pavilion, assuming they still carry the product.

Tenno: ccube is using Garmin Forerunner 205. Though a bit bulky, I prefer that model over the Forerunner 405 anytime.

Johannbeckham: Well... Just don't pressure yourself too much. It's your first time. Enjoy it and soak up the experience. All the best.

This post has been edited by phoenix: Oct 22 2009, 01:59 PM

strinq: The Nike+ SportBand does not track heart rate. My review of it here. http://runnerzcircle.blogspot.com/2009/09/...ortband-20.html

tenno: Calories consumption is actually based on your overall body weight. The heavier the person, the more calories will be burn. When running the setup of the Nike+ SportBand, there will be a space to input the user's weight.

This post has been edited by phoenix: Oct 22 2009, 03:44 PM

strinq: Please read my review on both the original and 2.0 edition.

* If you guys roughly want to know how much your calories consumption is for an hour, you can use this formula. Just an estimate but may be useful for planning your energy intake during races.

0.15 (easy run) or 0.16 (moderate run) or 0.17 (hard run) X 60 minutes X body weight in KG.
For example mine will be: 0.17 X 60 minutes X 48.5KG = 494.7kcal an hour

This post has been edited by phoenix: Oct 22 2009, 04:09 PM