yameh? i feel mizuno wave that 1 not bad , maybe ur nike more comfortable ,(then try to borrow with my cousin nike vest ) i not yet get a new vest , waiting the singapore adidas vest hahaha .just wanna drink pure 100plus for sodium load . i worry i cramp at last few KM .

i got sickness at cramp, like last august seremban half marathon , last km i turbo on , cramp . continue pace my speed to complete it . got 3 felow in front of me take so hard to cut them . take 1 gel @ 10KM only . this time i try 2 gel not really heavy . 1st@gel U-turn TOLL Butterworth [12KM], 2nd@Gel at the top bridge [17KM]. energy come after 5km for me.

*4years penang marathon experince ,for guy for who wanna PEE during u-turn at butterworth alot tree , that is the only place , can see many guy pay water bill .cos top of the bridge sometime GOT/NO mini toilet x 2 , and u wont take a Q for waiting right. this yrs organizer different , whether got chg or not

This post has been edited by sfax: Nov 13 2008, 04:18 PM

sfax: On seconds thoughts, since we are running just besides the sea, we might not be experiencing heavy sweating. Probably will dry up into crystal salts. Therefore, the Mizuno might suit after all.
The Nike vest I got is light and good but its still a long way to go compared to the Saucony Elite vest. You gotta feel it to know it.

oh k , try to get 1 soon !

This post has been edited by sfax: Nov 13 2008, 04:27 PM

Fuyor!! exciting -nya hearing u guys talk me too want to join some events..but i do knw me nt prepared well enuff yet..nxt yr me sure join

--TRAINING UPDATE--
Me jz came bk frm an 8k run having done HIIT yest..all i can say is thanks phoneix for telling me nt to do HIIT tomolo..my legs/ calves are hurting like mad..n da thing is..my HIIT wasn't done like properly..

i did like a 10sec sprint den a 20sec jog(realli realli slow pace and sumtimes more den 20sec)..sources said must b like 15 -30mins...i did like 10mins MAX n in den 10mins i had to like walk a couple of times..but i mean its realli MADDENING!!

Should be same, 10am. Anyway, the entrance into Queensbay Mall is open at the morning. You could wait there by 9.30am if you want.

wah... so fast...

Should we all meet up?

Low Yat Runner...

Carbo-Load dinner (13 November 2008 9.30pm)

1.Steam Chicken + Rice RM4.00
2.Roaster Chicken + Charsiew Rice RM4.00
3.Black Paper Chicken chop RM7.00
4.3-Pcs Chee Cheong Fun RM2.70
5.Lemon Lime RM1.50
6.Deep Coconut Sea RM1.60
Total : RM20.80

---

Added on November 14, 2008, 1:53 amT-shirt / Running bibs Collection:
Date: 13th ~ 15th November 2008
Time: 10am ~ 7pm
Location: South Zone. Unit 1F-08 (next to Maybank). Queensbay Mall.

This post has been edited by sfax: Nov 14 2008, 01:54 AM

sfax: I call that more on protein loading. The protein versus carbo ratio is unbalance towards the protein side. Haha... There's a way to carbo load. If you don't follow the science of it, no matter how much carbs you eat a day or two before the race, it won't work you know.

sfax, u seems like very der kancheong woh. first time running Pg Bridge?? cool down, cool down. marn man lai !!! and also dont get intimitated by those crazy runners who sprint out very fast, most of them sure KONG one before reaching the mid-span of the bridge. You want effective carbo-load, just walk into KFC and buy a tub of mesh potato and whack it kau2. sure got power the next morning. tats my secret recipe during my younger days of running.

EH! This is good idea!!! At least i can have KFC then.... but only can look at the chicken but not eating them....

ccube: The mash potato from KFC is a good source of carbs but I will minus the brown sauce.

toto4d: KFC lagi!

KFC = Kasi Full Carbo

wei, mash potato only, NO chicken okay !!!! Not good for health.

Haha... Kena sound by ccube liao. Leading to this race, I also control my intake of cheat meals. Probably the most strict among all my marathon trainings.
I thought KFC = Kung Fu Chau?

All the best to runners going for Penang bridge marathon...wish every1 achieve PB!!!

Chin, Thx. PB pr no PB, I would think this will be a good race to run. Yee Hah !!!!

Good luck all of you!!!

I will see you all soon. BEst of luck everyone!

Yea, sunday run penang bridge!
Feel excited!
OMG, THX!! Now i got an excuse to eat KFC before running!

Yeah! Finished the Penang Bridge Marathon! Here the results:

Full Marathon (42km):
Distance from Stride Sensor : 44km
Phoenix : 04:04:43, Position 68th

Half Marathon (25km):
Toto4d : Around 02:18
Sfax : 2:26

Overall nice run!

Congratulations! How was the condition of the route?