well from what i read online high mileage trainers are supposed to last you for about 700-800km

hey guys..

hope ya'll having a good sunday me just woke up after doing a 21km this morning, still felt the after effects of my marathon and last weekend's 26KM Malakoff run but glad i came out unscathed

I wont be doing the SCKLM this year sadly, relatives wedding on the 27th June and ive been chosen to be the bridegroom's best man, pretty bummed up about it when I've already registered but heh family comes first...probably gonna continue training for Adidas KOTR

@RJDIO

its best if you could purchase the shoe from the shops or boutique's man, unless you have already a pair of shoe and you want to get another identical one then yes online might work...at least you'll know exactly what shoes you require furthermore you can test them rite there in the shops

hey there buddy, Adi Response Cushion 17 are for high arched runners actually..do a wet feet test and check what type of arch are you..if not post the picture here so that some of us here can advise what type of arch you belong to...so the pain its exactly on your kneecap?

here u go slyyoung...you'd probably wanna refer to this link:

http://www.aafp.org/afp/991101ap/2012.html


if you need more information google up on Patellofemoral Pain, I suspect thats what you might be facing...

start on some Glucosamine, Kordel's preferably, can get it at any pharmacies RM 0.30 per for 550 mg tablets and always better if you could check with the doc's if the pain persists...

This post has been edited by triple02: Jun 16 2009, 04:09 PM

Hrmm...well your left foot seems to have a mild flat arch and your right is high arched, probably i suspect because you left feet lands inwards and your right outwards, how old are you shoes by the way? i would recommend that you get stability shoes as your next purchase though, this is my suggestion lets see what other fellow runners here have to say

not a problem at all slyyoung

and just uploaded some Sundown pictures in my facebook, you guys can view it here..


http://www.facebook.com/album.php?aid=2349...43&l=f9305e2df3

just take it easy man...dont take it too seriously, when the race starts go with the flow...rely on your own pace it'll carry you through the distance sure can finish!!


Seriously forget about carboloading if your doing 5 or 10KM, there are even races in Penang where they dont provide water for 10km runs, which im sure there will be for SCKLM, and i personally dont even carbo load for 21km's just take a sip of water and banana before the start my long run,

as for your PowerBar yes, definitely it helps as it replenishes energy to your muscles, there's not only Powerbar infact some of us here take other brands as well like Weider IN but to put it simple terms yes it all works depends on individual which one give's them that extra energy to go longer ...

wah congrats to all runners that completed the race!

heard from some of my running buds that it was some race! hahaha

hopefully can see you guys for Adidas KOTR anyone selling thier bibs

please let me know...i really wana go for it..missed SCKLM due to injury arrggg...

Tengster, maybe if i could help...

Tempo Run to put it in layman terms is to run "comfortably hard" at a pace or speed you feel you could maintain for about an hour, thats about 70-80% around your race pace...
for example your race pace for 1KM is 4.45 then your tempo pace for a tempo run should be around 5.10-5.15 per km, and to make any tempo run worthwhile it needs to be done at least about 30 minutes,

but if you're new to tempo's then you can always target a lower tempo run time probably about 15 mins , one of the other reasons tempo is done is because you'll need to adjust your legs for the lactic acid build up as tempo runs are just past the point of the lactic threshold..try to integrate in your training probably twice a week you'll reap tons of benefit

now to fartleks, well it basically interval or its better known as speed training, its actually varying your running pace throughout your run, alternating between fast run and slow jogs, an example of fartlek workout,
say if your on a treadmill you start at around 5kmh for a about a 1 minute then you increase it to 8kmh and do that for about a minute and then notch up the gauge to 12 kmh and do that for another minute or probably longer and repeat the cycle, for road runs..its simpler since you'll be running at a comfortable pace have a visible marker,

pick a tree or a pole or anything that about 200-300 meters away (distance is totally up to u) and make a quick sprint to the marker that you've set, once complete slow your pace to below your normal running pace, until you have fully recovered and your breathing has returned to normal. Then return to running at your normal pace and repeat, but of course try to integrate higher pace interval on the latter stages


great to see the thread so active! at least its not on the second page


EDIT: just got another pair of Brooks GTS 9 last weekend at the Curve pretty ok i would say RM 300 after 30% disc still the support is nothing compared to my Asics saving up money now to get another pair this year end gf complaining im buying more shoes than she is

This post has been edited by triple02: Jul 2 2009, 08:40 PM

yeah sure ccube, i stumble upon it when i was reading his blog that day,

and as for the shoes it was between Saucony or the Brooks, my heart was leaning towards the Brooks much more since as the expat that i run here with says tons about how great those shoes are...yeah he's basically a Brooks fan boy and since i was at the Curve decided to get it la further got discount, so far so good only have run 5k on the treadmill and used it to gym no time to hit the roads due to work so cant wait to try it out this Saturday for a quick 10K run, now that ive tried Brooks in future definitely will give a Saucony a try as well btw you still have Injinji?

haha...trust me you're not the first.... Nike likes to smile alot..

hey fellow Runnerz!!! still havent sure if my friend had sent the cheque for the Adidas KOTR but i hope that she did, cant wait for the run worse case have to sign up in Gardens since the closing date is 24th July

and SpaceBeast for your question, most of the Asics are stiff at first (well from what ive worn) ive had 4 different pair of Asics from the Kayano, GT Series i struggled to even complete 10k when they were new, it took me about 50k to 60km to break them in..it needs to mould according to your feet...once it does pure heaven run more in them run longer then you'll know the effects

EDIT: I had the same issues with the lacing...my right was tighter than the left then i found out it was to do with my socks..changed it and re-laced back the shoes, i always re-lace my shoes it worked though still had issues but not too big i got used to it...

This post has been edited by triple02: Jul 6 2009, 11:56 AM

I've never sent my shoes back to the shop for a refund so really dont know if its possible though it think its not...what your foot size btw?

nice... 11...let me know if u still cant get used to the shoes....i dont mind getting it off you provided the price is right

Honestly Newton's running techinique just another marketing ploy..in the end it what you want and what you can afford, Newton's has a slightly elevated base on the forefoot that helps forefoot strike but yes you have to pay for it...personally I've tried it and nearly got it but thought better keep the money to get a Garmin,

Which brings me to the Garmins...heard lots of bad reviews about Garmin 405 compared to 305 where the bezel has some touch sensetivity issue's..Digital Mall in PJ quoted me ard 1.7k without HRM and 1.2k for 305 without HRM, probably get it in Sim Lim Sq this year end i was quote RM 1.4 without the HRM monitor

btw Metalfreak saw your new Nike's in the Fatso thread..hows it??

cool...the color seems not too bright from the pics..but do u get to keep them?


yeah you're probably rite...running forefoot for 21km damn..unless as you said you're a forefoot striker naturally...wah u driving early morning to Seremban so commited! good luck on the Seremban run man!

wah ccube bringing in Newtons also? hebat! tried the shoes during the Malakoff run in PG, there were resellers here but only for short sprints not for LSD (though i wish i could try), Garmin's so tempting now...i need it to measure the distance i run cant rely on my bike alone.. i drive the route and check on the tripmeter

10KM race rite? can la sure no problem u can break into the below the hour mark....looking at your training hillsprints , tempo should be ok i normally dont even do that...unless i force myself

as for spike's we can advice but ask yourself, where do you see yourself running often in future, more on the roads or the tracks? and sure as heck you cant be using spikes on treadmill..

another new pair of running shoes for you! interesting UKM allows non-students to use their facilities, here in Penang the only track here is the USM tracks and that also strictly for students only...i tend to use if once in a while but often they'll ask if im a student. just give them a bs that im from the marine research faculty no point bringing badge during exercise

ah i see from your sig that you're running for the KOTR too...

I really have never concentrated on that, but i swing my shoulder moderately...cant see myself running with flailing arms though