I've been running quite regularly as part of my fitness routine for the past 2 years or so. Currently I'm doing about 7.6km every Sunday, 3 laps which include at least 1/2 mile of steady climb, normally I can finish it in about 47 mins. Other than that sometimes I'll run my usual 5K lap around my office in Putrajaya. On other days I'll be in the gym. I'ma be 33 this year, pretty big guy, 90kg, 1.74m.. not fat, big.

I've always been competitive in every sport I get involved in, I was with Selangor Cycling for 10 years, with the National team for 2 years, was part of the Sukom Core team back in '95, was also part of the Gemilang 2001 project team. After I quit cycling in 2000, I play basketball, played in KL Open for a few years, after that I played football in the KL League in 2006. Now I've been happily doing weights & running. Weights have always been part of my cycling training program as I was a track sprinter (200m & kilometer).

So, I'm looking towards competing in my first race this year, my focus will be the 15K New Balance Pacesetters in March. I guess I still have time to train. But I'm not looking to be too involved in racing, I just wanna see how I measure against others. I just run for fun, just that my competitive spirit wants me to take part in that race. I guess I can do a few 10K, 15K races. Hope to learn for U guys here.

Looking at Ur stats Phoenix, I'd be a giant standing next to U. I've just got my body fat % tested in December, I've got twice as much as Urs ! Well, actually, I've only resuming my program with a proper one. It's been on ad hoc basis since after Raya, I didn't have access to a gym. Now I do weights 3 times weekly, cardio twice & in between I play badminton or basketball or football.

& yeah, the NB race is in May. So, still lotsa time. I need to get down to 80kg lean mass by then !


As a matter of fact ccube, I did emailed U a couple of times to enquire about the Saucony shoes, but have since settled for a Mizuno. But I am looking at the ProGrid Jazz 12, proly sometime next month. Is it still available ?

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.

This post has been edited by tenno: Jan 9 2009, 04:56 PM

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.

This post has been edited by tenno: Jan 10 2009, 03:24 PM

I thought the offer was until 31 December 2008 only ? I bought the Gold Std Whey, 2 tubs of about a kilo for RM179.90. In the garage sale it was selling for around RM140 per tub.

Fitness Concept stores sells Polar HRMs. They can order the models U want if it's not on display. Usually they only display basic models.

Actually, for socks, I've been using the running socks I bought from FOS. They have this sports-specific socks for RM10 each I think (or 3 for RM25). So far no prob la. But maybe since I only run twice weekly & my longest run is only about 10K. I forgot the brand edi, but it's only available in FOS outlets. I guess different products works for different ppl, what works for me might not work for other ppl.

I just bought a Mizuno Wave Aero while I was in Penang last Saturday. Mizuno shoes was on 50% discount at Jusco sale. It's my second Mizuno, I still have the Crusader 2 I bought mid last year (also at Jusco sale). I haven't tested it yet, I'ma use it today for my routine 5K. Quite excited coz it's considerably better than my current Mizunos.

I'm using Timex HRM Trainer, cheaper than Suunto. Well, after discount at least. I got mine from a shop in Midvalley for about RM360. There are cheaper Timex models, but it was way too basic. Polar also have some very basic models (can just show HR readings with alert, cannot set Ur training zones, etc) for less than RM300. I've damaged the watch two weeks ago after a motorbike accident coming home from gym (I hit the back of a 1-ton truck). Scratches on the watch, but lucky I can still press the buttons. Pretty tough...

Guys, I need some advice here. Usually before I run in the morning, I'll have a very simple breakfast consisting of a glass of HL Chocolate milk & usually a slice of cheese or a banana or Kellogg's 90 calorie bar. & normally I'll start my run straightaway after that. The problem is, about 5-10 mins into my run, I'll start having stomach ache, like I have to go to the toilet rightaway (I normally will go to the toilet straightaway after I got up). This will last around 5 mins, then it'll disappear. But during those 5 mins I'ma feel really uncomfortable, but so far I've been able to maintain my pace. I dun want this to affect my run during races.

Any ideas ?

I dun think so.



Well, if it was a heavy meal then I can understand. But I just had a glass of milk & a slice of cheese. The purpose of having a light meal is so that I can run straightaway.

Hmm... previously I dun eat before I run, just that I thought that for 10K I'd better eat something la. But I guess it's either I eat early or dun eat at all. I just wanna try & get used to it to prepare for competition, so that I won't bonk in a race.

BTW, bonk is a cycling term, which means U suffer/have to abandon due to hunger. Do runners use the same term ?

Thanks for advice from y'all.

Where & when is this Standard Chart 10K ?

Can I register in New Balance One Utama ? I know it's kinda late but I've had the form on my desk (filled) for the last 3 weeks !!

---

Added on April 20, 2009, 1:55 amAlamak.... the registration closed edi la.... Alamak... I've been looking forward to this event man...

Maybe if I beg to PACM, they will let another person in.... haih.....

This post has been edited by tenno: Apr 20 2009, 01:55 AM

Haih.... I called edi this morning, the lady said registration closed edi & our president give warning edi, not to accept anymore registration...

Maybe I'll go to the office this aft, show my registration form, signed & dated 27/3... just couldn't find the time to buy postal order & send only.... been very busy with the appointment of new minister, etc.... haih....

I've bought new shoes & shorts & cap for this 15K NB PACM .... maybe shud bring along la.... show to them...

Phantom runner.... interesting....

Thanks a lot man.. really appreciate it.

Can I join ? What kinda distance Ur doing on Saturday ? I'm doing the upcoming NB 15K, I just wanna familiarize myself with the route. R U guys doing the same route ? Thanks...

Hmm... I've only done 10K once, 56 mins I think.