--UPDATE--
Me blister seems to hv dried up, yest it looked as though it had yellow stuff n all..today its all dried, nt at all wet
I guess i will try to put a thicker layer of goss?

O ya, malakoff 12km n 6km is still open, none of u guys going?

For GE all u ppl doing 30km? 

Hi, you can go there directly and make da payment ..dats wat me did

No idea when the GE closing date is but i tink 30k mebbe full edi

For more info try email -ing annepacesetter@yahoo.com

u buy him Char Koay Teow will do....... extra prawns one !!!!

This is the most common formula to determine Ur MHR. It's called the age method, & what U get is pretty much a theoritical MHR. There are other methods to determine Ur training zones that involves tests on a treadmill or running track. In cycling, one of the more common method is the Conconi test, named after Francesco Conconi, an Italian doctor who revolutionized zone-based training. There are also other methods to determine Ur training zone benchmark, there are AT (anaerobic threshold) & also LT (lactate threshold). AT is the more common benchmark, used by the former US Olympic cycling chief coach, Chris Carmichael. But those methods are meant for pros, for us the common road warriors or athletes, the age method is sufficient.

But I've had cases of going really, really high during my workouts. Yesterday during my run, I hit 190 during a hillsprint (my age-based max is 187). There was one time in a race in Malacca, I hit 210 with my Polar Edge. I ended up getting oxygen in the paramedic's ambulance. 

Just use the age-based method la, 220 - Ur age. That shud do it. Just remember that the MHR is a benchmark number that U shud use to calculate Ur heart rate training zones. Dun freak out if suddenly Ur heart goes above MHR, it is possible.

When running, U'll need a heart rate monitor la friend. Get those with wireless transmitters placed on Ur chest with a chest strap. Models include Polar (the most popular & widely used, with the most variety), Suunto, Timex & Mio. These provide real time, ECG accurate reading with the least obstruction during Ur workout (put the transmitter on, then just forget about it, readings will be on the wrist unit).

Mio also has some models that comes without chest-strapped transmitters. But U'll have to place Ur fingers on the wrist unit to get a reading. Casio also have a couple of models similar to this. But just think about it : While running Ur gonna have to place Ur fingers on the wrist unit, take Ur eyes off the road, wait a few seconds before U can get a reading. Sounds cumbersome ? Wait till U try it. & at the price (around RM240 - 280), there are some Polar entry-level models at similar prices. Right now Fitness Concept is having a sale, 15% off for selected Polar models (mostly entry level ones). Check out our Garage Sale thread as well, DaviS sells Suunto & Polar models.

I just got myself a Timex Zone Trainer HRM from a store in Midvalley. It was RM446, got it at 15% off, I paid RM379. It's got most things, U can set Ur training zones, time spent in zone, min, avg & max HR, calorie counter, 27 lap split lap times, the works. I've been very satisfied with it.    Not to mention I'm a Timex fan, the Zone trainer is my 6th Timex model. 

If U dun have a HRM, then it's very difficult la. U have to manually calculate it, place Ur index & middle finger on Ur wrist, & start counting la. I dun think I can do it while running.

is there any marathon will be held around this jan09??
if there is any.. can anyone post it here??
if half marathon also can ma...
thanks for the information yeah.

eugene, cinya salute u for your guts and determination.  just run slow so as not to tire urself.  i am doing 30k too.

eugenefong: While I must say that you are really dumb to take up such a long distance without proper training, I must admit that I salute your bravery in taking up the challenge. I hope you can finish the run in your quickest time possible and also as less suffering possible. A word of advice is that since the route is rather unforgiving, do take things easy. Don't want to injure yourself with CNY around the corner. And as most of us says, 2009 is still young. Plenty of races coming. All the best! 

Where is everyone

I wish all who are injured speedy recovery

Gong Xi Fa Cai

i dun tink its normal..u hv nt been running since the GE for 2 weeks?
Pain during the 2 weeks?

In view of the coming St. Valentine's Day, I am extending my promotion of 40% discount plus taking another RM10 off on all Saucony running shoes until 28 Feb 2009.

You can send your enquiries to me via email: cchoi_2020@yahoo.com, call me (Choi) at 019-3289083 or PM me.

Here byk runners, i dun tink there are many triathletes

I am trying to venture into triathlete..me just joined the pcc group for cycling at the moment..

do u hv a blog? ur name sounds familiar