Really ? Wow...

If too scared then nowhere is completely safe, there'll always be risks. If not thugs, can get run over by cars, motorbikes, etc. Sometimes it's just an excuse. But I guess tht's the case nowadays. Ppl got robbed, beaten up, raped & murdered while running...

Well, after 4 years of running this is my tips on running safety:
1. Do not run in isolated areas, poorly lit areas, remote areas.
2. Run facing the traffic, if possible even when Ur running on a running/bike path (like the ones in Putrajaya)
3. Dun bring or wear valuables or blings when U run. Only bring what is necessary. Heck, I dun even bring my phone when I run.
4. Always let ppl (Ur spouse, housemate, etc) where Ur running for tht session. In case anything happen they'll know where to look.
5. Wear bright-colored clothing, especially when running on the road.
6. Face up & always anticipate.

Good luck.

This one I didn't include becoz I run with music on.... But my earphone is a sports earphone that still allows me to listen to ambient sounds, like engine sound or horn.. & I run on the road facing the traffic... & I dun crank up the sound to the max..

Senheiser Adidas MX6 series.... had it since 2010, now the cables start to show signs of wear & tear, my bad, I sweat buckets & I never really take care of those earphones, after use just shove back into its carry pouch. Now cable's outer casing start to break edi..but still works just fine, sound's really top notch... I think in the previous thread version we discussed about this, with photos & all... MX680 maybe the model...

Running hills will be useful, even if there's no hill in Ur next race. If U have intervals in Ur training program, doing hillsprints/intervals on hills will add variety to Ur program. The 2 big hills in the middle of the Penang bridge only looks steep from the outside, once U've run on it, believe me... U won't even notice it's there. The same goes to the hill behind PICC Putrajaya... honestly, I dunno why ppl are so scared of that hill... Once U've run the Ammah Hill or double hill in Jln Duta, everything else will seem... well, much less steep...

I'm very sure everyone's got their own bikes. I for one, would never compete on borrowed/rented bikes. I understand that U might have problem transporting bikes to the event venue. There are several workarounds:
1. Buy a bike carrier (not rack)
2. Transport Ur bike using express bus. Me & several of my teammates have done this before, so it can be done.
3. Find friends with cars + bike racks & go with them
4. Join a club.
5. Ride to the race venue
6. Find races close enuff so that U dun have to do any of the above. Once U have driving license, hv Ur own car + rack, then U can fulfill Ur dream.

Unless I can find a bike with similar make/size/brand with my own, I would think many2 times before competing on a borrowed/rented bike. Not saying it can't be done though. Triathletes/duathletes would've to train before they compete rite, so naturally they will have to have their own bikes.

Good luck.

Powerman is not decathlon, it's duathlon. Decathlon is an athletics discipline with 10 events. No bike required. Just run, jump & throw.

If Ur from East Malaysia then bike bag is the thing for U (provided that U do have a bike already la). But it can cost quite a lot. A cheaper alternative would be the normal box from Ur bike shop, but it offers little protection. National team riders used to do it all the time, transporting their bikes in bike boxes to races all over the world.

This post has been edited by tenno: Sep 5 2012, 11:06 AM

IINM Nike introduced a new apparel line called the Volt in the US. Maybe this is part of the line .. they can't call it Bolt for obvious reasons I guess...

Ask Nike & U'll get a concrete answer... ask here & U'll get all kinds of answers.. based on experience lh, my friend told me lh, my uncle said lh... questions like this is best answered by the organizer...

Dun worry bro... nothing special about LSD either ..

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Added on September 6, 2012, 3:28 pmMost proly running tee... as Nike has this very clever strategy of making sure everybody wears the official tee during the race : print the race numbers on the shirt (I really dunno why Adidas haven't done this, they have their own race what).

This post has been edited by tenno: Sep 6 2012, 03:28 PM

Karsten ran is open category rite ?

Ur observation is not wrong, but with more experience U'll find that that's not always the case. U see, every major shoe manufacturer will have different2 models to cater for different characteristics of their target group, i.e. different type of shoes, different cushioning, etc. U'll find that even Asics will have shoes for the heaviest of runners, in fact, Asics have got the shoe with the most elaborate cushioning technology I've seen in a running shoe, the Gel Kinsei. The same goes to Mizuno. Maybe Asians prefer those 2 brands becoz they are Asian brands after all. The Japanese generally are very loyal to their brands. Mizuno produces arguably the lightest shoe in the world, Mizuno Wave Universe.

Nike also have specific cushioning tech for heavy ppl, the Max Air 180 or 360. For lighter ppl they have the Zoom air or the Free & Lunarglide series. Brooks also have similar shoes, & they also have light shoes, in fact some of the lightest around with their Pure Project, ST5 & T7.

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Added on September 11, 2012, 11:10 amWelcome to LYNR newest members : LYNR127 johny2k & LYNR128 Maxram..

This post has been edited by tenno: Sep 11 2012, 11:10 AM

It is best tht U stay hydrated, especially if it's a hot weather, like KOTR. But it's the way U take the drink, how much, how often... tht one U have to do during training, so tht U know how much U need. Usually for 10K there's no need to drink... but if U can take a sip at any of the water stations then of course it can give U a boost, especially if Ur throat feels really dry edi... take sips of water, not stop at the water station, take 3-4 cups, chit chat summore...

Normally I dun take isotonic drinks in short races, but during KOTR I took isotonic at all stations except for the 1st (din stop at all) & the last.... as I felt my calf could pull at anytime... so as precaution I took isotonics...

If anybody wants to enter race for its goodie bags, then there's only one race worth entering : Men's Health Shape Nite Run...

The best discounts I think will be from Brooks, RM120, no expiry date. NB will give 30% at most, Adidas RM50. Nike... hahahahahahahahahhahahahahahahahahahahhah...joke of the year....hahahahahahahahahhahahahahah

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Added on September 14, 2012, 10:51 amAltitude training is proly the most misunderstood training concept in endurance training. If U go run PICC hill, or Ammah Hill, or double hill ...that doesn't qualify as altitude training...those are hill training. Even Fraser's Hill barely qualifies as a place for altitude training. Recent article from Popular Science before the Olympics suggested those who live at high altitude & trains at normal altitude (live high, train low) will proly benefit the most. Cameron Highlands is proly the most runner/sport friendly high altitude training spot we have in Malaysia. Forget Genting Highlands, they won't even let U go pass Awana nowadays... & another thing is that, timing is the most essential aspect of altitude training. Even then, until now, there's no conclusive scientific evidence of how much time we need to spend at altitude to gain the most benefit.

This post has been edited by tenno: Sep 14 2012, 10:51 AM

Finisher's tshirt ? For a 10K event ? After they've given a tshirt to wear during the race ? Very highly unlikely. Putrajaya Night Marathon will give finisher's shirt for 21K & 42K... for the 21K that'll be a first... in any race. Not even SCKLM or PBIM gives out finishers shirt for HMers, let alone 10Kers or fun runners.

I go for races which is well organized, good traffic control, offers somewhat scenic routes & suits my program... I dun go to races becoz they give out tshirts or ice lemon tea or ice blended drinks at water stations... if some races offer ala carte menu at water stations I might go as well...

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Added on September 14, 2012, 1:08 pmBut if there's anybody here who goes for races for its goodie bags, finishers tshirt or food they serve, go lh, wht's stopping U... just dun complain here if U dun get any or what U get is below expectation...

This post has been edited by tenno: Sep 14 2012, 01:08 PM

Nope.

Here's the article about altitude training in Popular Science : http://www.popsci.com/science/article/2012...p-olympians-win

We wanted to do this for quite sometime edi... sorta like cleaning up the namelist la.. becoz not everybody from LYN is a member of the LYNR FB, & likewise, not everybody in LYNR FB is a member here. LYNR FB is more active of course, but we started here, so it's only natural that this thread is maintained. We did propose that whoever's from here must join LYNR FB & vice versa. The admin's different though. So, until we clear this up, this is the way it's gonna be.

Another option is to retain this thread as purely a runner's thread for LYN only, meaning, no affiliation, no membership, no nothing... membership stuff can go to LYNR FB. I'm open to suggestions. On my part, even as TS for this thread, I've only been to a few of LYNR gatherings & weekend runs.

I've yet to find a product that can keep my electronics totally dry ... I sweat buckets... even those supposedly dry lining in my Nike tights have been somewhat useless...

Here's a motivation for HMers out there (me included):

Ed whitlock runs world record 1:38 half at age 81

This post has been edited by tenno: Sep 19 2012, 02:38 PM

Pedometer tracks steps, so U have to calibrate it before it becomes useful for runners... we dun really calculate steps per minute, maybe useful for tracking cadence though... however I dunno how this new ipod nano works.. if it's just pedometer that U need, even Watson & Guardian sells it for under RM50...