Thanks for the advice! Started to take note of my 1km loop time, still ok I guess, missed by a few minutes, but I guess it's a continuous learning process, thanks again!

Personal opinion that makes sense, so it's something to keep in mind. So, I don't get it. Forefoot running + flat feet = Bad thing? How bad does it affect me? My pace? Yeah, And talk about flexibility, I always do the warm up and stretches. It's not terrible if you're used to it. It feels nice especially when you do it in the morning. But are you saying that flexibility doesn't go well with long distance running?

I just got myself a pair of Pureflow after the ENR and just ran in them on wed as well as today. I'm liking the cushions and comfort~ However, my calf muscle started to have a slight pulling feel or sore after 10-15 mins run in them and I'm wondering whether my muscles are not fully recovered from ENR yet or is it the shoes itself which I'll have to adapt to as well as strengthening my calf muscle. Any similar experience as mine?

TQ Tenno.  I know RSH is selling it, no issues for me. My price is more competitive and I am going to maintain it that way.

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Added on April 29, 2012, 7:49 pm
Yes, no prob with midfoot strike.  U never go wrong with Newton when ur Midoot/ forefot running gait.    Let me know if you are interested

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Added on April 29, 2012, 7:59 pm
PureFlow definitely had a very poor durability in terms of cushioning.  I got myself a pair to test and used it for most of my LSD ie above 25k.  Doesnt last me for more than 400k and i felt the stiffness building up in the shoe, same complain from some of my customers/friends.  Apple to Apple comparison the Saucony Kinvara had a better lifespan in terms of cushioning.  the base of the outsole at forefoot area is abit narrow to my liking and doesnt holds that well (stable) compare to the Kinvara.  thats my personal opinion.

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Added on April 29, 2012, 8:07 pmIf you are not aware I am offering Low Yat Runners on the Saucony Kinvara 2 at RM280.

i am not sure how flat ur feet are.  if its mild  than the kinvara will be able to handle it well but if its very flat where ur arch is touching the grd than big NO as u may feel something poking ur arch.  Not sure abt the Cadence so u gotta try them out. 

But I can guarantee that the Newton Light weight trainer will handle flat footer very well.as the shoe design is able to accommodate that.  I hv a number of flat footer runners who migrate to Newton and are very very happy running with them.  In fact they dont even hv to worry abt rolling inwards as the shoe transitioned them to a midfoot gait and hence their landing are pretty parallel to the grd. Signs that proved it was the wear n tear of the shoe are more towards the front of the outsole rather than the heel.

kenny, the owner of levelup fitness, and mr daung, a fitness trainer at luf gym.

i wanna join a marathon. any up coming marathon that can suit a beginner?
i dont exercize much, i go hiking once a week.
how long should i train? what kinda training should i follow?

i'm slightly over average and a girl w/o stamina ><

sorry for the many questions

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Added on May 13, 2012, 10:04 pmalso i'll be doing this alone. havent asked if anyone wanna participate

scared i'll give up too soon

45Mins for 5KM will be around 7mins/KM  pace ..
not bad .. just relax and enjoy the run .

I am not that fast runner, but this is from what I read about,
varying unpredictable training pace
http://running.about.com/od/trainingessent.../f/fartleks.htm

same thing happen to me last time...
so i went hill speed training and speed work 400m x 10time
by the way try increases more weekly mileage, if possible
weekdays 3-4x10-15km
saturday 15-20km or speed work or both
sunday 25-30km or more...

bout lack of motivation, find a run buddy...or find some1 to be target

deadmau5,
u got runningahead account? would like to have a look on your weekly training (n maybe follow ur training ). my case is similar as yours, also cant speed longer since last year injury. but seems my endurance at slow pace is getting better. Last 4 week post 20K sore at hip and left calf like crazy, then last week's 20K slightly sore only so I'll guest I go longer distance, for time being.

just Google, there are so many program over the net. I am following Hal Higdon's program

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Added on May 24, 2012, 9:28 pm
maybe you are lack of long runs. How is your 35km/week like? mainly on weekdays?

no lah, that my 42km training plan, but feel like not enough also

in that case, likely you are lack of endurance. Need to do more LSDs (up to about 20k) if you are just concentrating on HM. your weekday run is sufficient.

30k tomorrow @ Kinrara. join if you want no worries. a slow pace 1.

how DAM good?? can last how long in what pace?? if in 7min pace i can last more then 4hr...
so u need tell us what your pace when your stamina can last so long...

If it's true then it's a bargain, even tho Sir Isaac is like one of the 1st model Newton released...

I am thinking of letting go of my Newton MV2 size 10, let me know if you are keen.

try Newton Distance lightweight....im using it

It's ok to use gadgets/fancy clothes but the only thing I don't understand is during many races some people even carry backpack and DSLR camera Tak berat ke?

I just did my 5K today in 30 mins. Should be a good start!  
Will try to work my way out to 25 mins for 5K, then I should be able to slow jog all the way till the end. 

need to take into consideration of the traffic is congested early of the race, too crowded with people if you start in the middle or the back. so that might be a possible threat for your plan to start fast in the early, end slow in the end

6 mins  / km = 3.66 / mi