1. Wht's Ur goal in doing this ? If carbo loading then Ur doing it the wrong way. For long distance running we need carbo as main fuel. Protein is for repairs after the run.
2. Solid food can take up to 4 hrs to completely digest. Ur an active sportsman rite ? So U shud know how to rehydrate.
3. This one is up to U. Study the route map & the race guide. The organizer will let U know what kind of drink they have for the water stations (isotonic/just water)
4. Why stretch the day before ? The only rule in stretching is dun stretch cold muscles. The more often U stretch the better. & active stretching/warm up is better than static stretching with cold muscles.

Actually I was referring to Ur 1st question, not the reason U post here.

1. Garmin (any model)
2. Polar (any model)
3. Timex (any model)

None of the brand actually includes cadence sensor as a standard, always optional. For Polar models, look for the suffix "sd" (RS400sd) which indicates cadence sensor as standard. Polar's cadence sensor is the bulkiest, but it's also the most easily available. Garmin's a bit difficult to get, but the disti can order for U if they dun already have the stock.

For that budget U can get the Garmin FR410/610 & also RS400sd. U can also get the Polar RS800, but minus the cadence sensor. I've been using Garmin FR410 for a couple of years edi. The only problem with it is U can't go swimming with it.

Sorry, the Polar model I recommended actually didn't have GPS built in. But it can accept the GPS module. Polar only have one model with GPS built in, but I forgot what it's called. For Timex U can get Timex Run Trainer or Timex Global Trainer, both with built in GPS, waterproof & is compatible with ANT+ accessories. If U search the forum some forumer are selling the TGT cheap.

I wouldn't recommend minimalist to a newbie, unless he/she wants to be part of the minimalist crowd.. & if U hv any old shoes, bring it 2 any Brooks outlet & get RM150 off any model... I just got my 2nd pair of Pure Cadence today..trade in my MV2...

& if U hv wide feet, Pure Connect is not for U..it's a pretty narrow shoe..

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Added on September 29, 2012, 11:00 pmI've purchased shoes & equipment frm both US (Running Warehouse) & UK (Pro Direct Running). UK shipping is a lot cheaper..but currently the exchange rate is not tht good, so U'll proly end up paying more. & US online retailers dun ship any US brand outside of US.

This post has been edited by tenno: Sep 29 2012, 11:00 PM

Not all Brooks shoes are narrow. Brooks & NB offers EE width, that is extra wide. But unless Ur foot is very wide, the extra width can lead to discomfort due to too many movements of the toes. Brooks have this new line of shoes under their Pure Project line, the Pure Connect is the lightest but it's also the narrowest. Pure Cadence offers support for medium to high arch runners, with a little more toe room. The other 2 models are the Pure Flow & Pure Grit.

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Added on October 1, 2012, 1:18 amU won't see a shoe's last in a shoe. Shoe's last is the shoe's mould at the factory.

Anatomy of a running shoe - Runner's World

Shoe last - Shoe School.com

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Added on October 1, 2012, 1:29 amLooks like ppl have very high expectations nowadays becoz of a few well organized events. While it's a good thing that can force the other organizers to up their standards, U can't expect every event to be as well organized as say, Standard Chartered. At Standard Chartered they have a corporate sponsor that can afford to pay for a pro organizer, pay for the course to be AIMS certified & lotsa other things. But the goodie bags ? I'd say PJ HM is better. So U can't expect the moon & the stars U know...

Guys peeing in the bush is very normal at any event. I've done it several times. The water station is spaced 4km apart, which is adequate. What is not adequate is the volunteers manning the stations & the size of the stations. I only stopped at the last 2-3 stations. I've stopped relying on water stations quite sometime ago...tht's why I bring my own water.

Cheering crowds ? Well.. the event is on a Federal Highway, we didn't go through any residential areas & the traffic is pissed off becoz they got stuck. We're just lucky nobody threw eggs or stones at us. If U want friendlier crowds U have to run at Singapore or Japan races...

I agree the KM markers are useless. It was made worse for me becoz my Garmin ran out of battery after less than an hour, I thought I had it recharged the night before. I'd reckon I did around 2:10-2:15... didn't plan to go fast anyway becoz I just recovered from an injury.

This post has been edited by tenno: Oct 1 2012, 01:29 AM

I'm really pissed off about this one... I think 9 out 10 races the organizer will at least give out mineral water along with the medals... & tht one race that didn't was PJ HM... nobody told the finishers where to go after the finish, they seemed more concern with the carnival & that stuuuupid gangnam dance. If this were a 10K event I wouldn't really mind la... but half marathon, ppl have been running for 2hrs, then hv to look for Ur own water at the finish... haih...

We have a guide at the 1st page of this thread. Pls refer to that one. & Pls search, or browse thru this thread, just a few pages back we've answered this kinda question. Tq.

Not that I know of la... but for sports specific clinic, U can try the Sports & Backcare specialist in Subang, there's one clinic opposite KPJ Ampang (at Flamengo Hotel) or there's another one in Damansara. Alternatively, maybe U can ask Frank of Runnerz Circle...

How to run faster ?

If U run at 6:00/km everyday, everytime, every training session, it's little wonder why U can't run at 5:30/km or even 5:45/km right ? If U want to run at 5:30/km, U have to train at 5:30/km la, or faster even...

One keyword here :COMFORT ZONE

A lot of ppl are afraid to see what they are capable of. Very conservative in their pace estimate. My advice is : JUST DO IT. Get out of Ur comfort zone. Be prepared to hurt a bit. Back in 2010 when I 1st run HM, I ran 2:35 then 2:29.. & I thot that was the fastest I could go. But then, during my 3rd HM I ran 2:04 & I was surprised I could maintain that pace without much problem. I never thot I had it in me. So, IF U DUN TRY, U'LL NEVER KNOW WHAT U R CAPABLE OF.

Sports or even fitness is pretty much the same. To progress or improve, U need to get out of Ur comfort zone. At the gym, if U've been lifting 10kg curls for the past 6 months, pls do not think further why U have shown little or no progress in terms of muscle mass or strength, for example. U need to lift heavier. The same goes with running, cycling, swimming. U need to go faster la. No pain, no gain.

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Added on October 3, 2012, 4:06 pmU want cheap one or expensive one ? Cheap ones U can find at Daiso or any of those RM5 Japanese store.

This post has been edited by tenno: Oct 3 2012, 04:06 PM

Now Ur feeling me..

Push harder, then push summore... U'll be surprised.. serious..

1 hr is the max I'do on a treadmill...any longer & I'd go crazy...

10K - nothing..maybe just water before...if race on the track I'd take one gel just before start..
15K - 1 gel before start
HM - If I have Powerbar triple threat I'd take that an hour before, if I have water with me then I'd take 1 gel before start....

For training normally I dun take bfast, just bring along gel with me...

Solids can stay in Ur stomach for 4 hrs...

I've nvr run FM, so I dunno. But basically it's 1 pack every hour... most gels or energy bar will supply 45-60mins of energy..

This like a feast man...

During KOTR I tried running without refuelling... I took 1 gel be4 flagoff.. I was pretty much okay, but at the finish I was really craving for something...luckily the organizer placed the banana station right at the finish...if it was PJ HM I wud've fainted edi...

Depletion of energy in endurance sports is called bonking...or bonk. The general rule is..if U feel hungry, it's too late edi... so my advice is, just eat every 45-60 mins or so, regardless of whether U feel hungry or not...

I experienced bonking very early on in my involvement in endurance sport. I was riding in a selection race for SUKMA 94 (Ipoh) in Shah Alam...at tht time I din know about feeding..I just took water.. the race was 110km over 10laps...& I had to quit in the 10th lap bcoz I was hungry & had nothing left... absolutely drained...

If U must stretch, dun stretch cold muscles..tht can cause injuries.. also, dun forget to stretch Ur upper body, Ur shoulders, neck which will hurt more than Ur legs usually....

Warm Ur muscles up 1st, do short runs, jog in place, etc... personally, I only warm up before the race for 10k events..where the pace is higher...for HM the 1st 10mins will be my warm up... I'd focus on upper body stretches..neck, shoulder, arms.. this is where it hurts most for me after races...

Actually... if U feel tired after warming up, tht means Ur fitness is not up to the mark yet... dun lh go warm up by running in place 30 mins...

When I was riding the track, our warm up for the 1000m event will be as follows: 45 mins riding on the road @60-70%, then get dressed (put on our race suit), stretching, then 10mins be4 the start, 10mins on rollers...all tht for an event tht lasted 1 min... for the sprints, motor pacing, then do 1-2 flying 200 to check equipment...for an event over 200m & 11 secs..

Warming up is to get Ur heart rate up so tht U dun start cold.. again, if U feel tired after a warm up, well, U shud... but not up to a point where U spend 1/2 Ur energy warming up...