Hopefully this time i can do around 45-50min...really training like shit. if still cannot then has to focus LSD HM already....

Yeah, when involving injuring really hard to recover back. Mostly ppl like me has to look around without proper treatment and advise. 
Very nice when u can get expert to advise and make recovery more faster. Some more plantar fascia injury has to get specialist treatment otherwise will gantung kasut already.... hope you recover soon dude.

So many diff school of thougts on this matter. I normally spend about 10 mins stretching the calf, quad, hamstring, shoulder and ankle area. There are studies that stretching prior to run is not necessary but after its a must. I does before and after as learnt my lesson cause did not stretch properly and injured myself

I dont do pre-stretch anymore.. but good to do some warmups - light runs..

I do both pre and post-run stretching. Pre-run stretching i normally do from head to toe, focusing and holding more from waist down to feet especially hamstrings, glutes and calves. And not forgetting dynamic stretching as well as warm ups like light running. Post-run i then just focus on hamstrings, glutes and calves, no more head to toe. After that, makan kuat-kuat! 

Any advice on your pre-run stretch of the lower body? I always get sores after runs nowadays.

It seems that Kayano 19 is the best shoes money can buy...
How much?
Just asking, not really wanna buy it.
My budget for a shoes is only RM150-RM200

I think most of the Kenyan can achieve 1.30 for half marathon easily and 2 hours is not really very hard to achieve.

juz wanna motivate that fella only.....sure Kenyan faster than that 

finish mine this monin 1hr48min.....

it's possible to get faas 250 for rm189, especially at al-ikhsan. they will sell it at that price once newer colours come in.

consider suicide for me. no choice. join KOTR 16.8.
why so laku this adidas. just because can get adidas bib ?

haha already bought a shoe.. how about KOTR goodie bag? any good '?

well, good or bad shoe depends on the runner. i have a pair of the faas 300 which has the same midsole unit as the 250. it's a no nonsense lightweight shoe. don't bother running in it if you need all the fancy gimmicky cushioning systems and it's not for heavy heel strikers too.

Runner's World didn't give a good review on the Faas lineup. The reason was that the shoes are too springy, bad road feel & not responsive enuff. It's lightweight alright, but look at the thickness of the sole. Maybe for track warm ups, things like that..

i don't wear mine often, but i beg to differ. the 300 feels fast and responsive. but again i would only recommend it to someone if they have the pace for it.

Going there for doin FM ? 

well .. i survive PJ Dawn at 3am .. so i guess the way goes to PBIM .. btw .. it will my VFM !!

Hentam first, hentam saje!! though never had that urge for FM yet, my first HM is like that, no second thought, register first then think how to die for it after.  worry not, still got half a year to work on it and make it through the end.