More about shoes: Saucony Triumph 7 and ASICS Nimbus 11

My Triumph 6 served me very well over the past year. I trained in them in Adelaide and used them for the WDW marathon. The ASICS Nimbus 9 (silver) was a throwback given my disappointment with the Nimbus 10. Unfortunately, I found the later version of the 9 (unlike the earlier blue version) to be more akin to the 10s in terms of undersole durability. Nonetheless, they served me well for the Aviva 70.3.

So my recent acquisitions were the Nimbus 11 (from Running Lab) and Triumph 7 (N Zone).

The Nimbus 11s logged in less than 100km so far. The verdict todate is pretty optimistic. They are well cushioned, and more importantly, the durability has improved significantly over the 10s. That made the 11s more like the ASICS I know.

The Triumph 7 in luminous orange (pix above) are brand new, and only ate earth and asphalt this morning, all of only 8 km. I had to take a half size larger (11 instead of 10.5). Cushioning is good, and the one piece undersole provides better toe to heel transition. The flexibility, I feel, is not as good as the Triumph 6 (in luminous green - see a trend here?).

Why so many shoes? Good question. To be answered in a subsequent post.

Charity Bike n Blade 2010: Initial target achieved

With generous donations from former and current students, and with the latest $420 from my brother-in-law (with a gentle prompting from MBH!), I have now reached my initial target of $1200.

Hopefully, more donations would come in by end June. To do so, please follow this link:

website at give.sg

imaRunner: Singapore Blade Runner

I didn't recognize him until we passed each other.

"Good morning," I said.
"Hi brother," said Singapore Blade Runner.

This man has been an inspiration. Check out his blog here.

Under Armour Spectre

Most readers may have the same reaction as I did when I first head of Under Armour. What's that? Running shoes?

As it turned out, my luggage got delayed again last week (the culprit is Chicago O'Hare), and I was desperate to do some running (Sundown is only 6 weeks away). MBH told me about Under Armour that has an outlet store near Fort Myers. Since I was going to the factory outlet with a long shopping list, I might as well get some running gear and shoe.

Didn't know that UA has a very comprehensive range of merchandise - from golf tees to running shoes, compression tights to socks. The friendly assistant gave me a 2 minute introduction of how UA started when some Maryland (?) football players couldn't find suitable gear. My impression is that UA goes for comfort above all else.

So is the UA Spectre (USD44 - a steal!) comfortable? Most definitely. From the moment I put on the shoes, they felt very snug and well cushioned. I was surprised at how light the shoes were (officially 9.8 oz). But how would they perform?

The next day, I took the shoes out for a 10km run. They felt significantly lighter than the Nimbuses and Pro Grid Triumphs I had been using. There was a flopping sound when I landed too heavily on the heels, the result of a hollow under the heel section. But as long as I kept with the mid foot strike, the annoying sound was gone. 

After about 8 km, I could feel my feet complaining a little - they had been too accustomed to heavy cushioning. The good news was that the shoes felt comfortable and lively - thanks to the thin forefoot and foot sleeve technology. 

I would be taking them out for a long run soon, and reserve my verdict until then. For now, they make a good pair of trainers.

Another thing - the outsoles material looked to be durable, unlike that found in ASCIS and Saucony. Hopefully they will last 400km.

And I guess I have the only pair in Singapore.

PS: Took the Spectre out for an 18 k run on April 25. They felt just fine. The shoes also dried up fast after the downpour. Pretty happy so far.

Florida - a dangerous place?

Of all the runs I'd done in foreign lands, I think I did the most runs in Adelaide. Next would be Florida.

I'd always thought that Florida is rather uninteresting as runs go. Flat as a pancake, unless it's in north-west Florida where the terrain is closer to that in Georgia. And the Floridians there are more Georgians than Miamians. I'd also thought that Florida (other than the big cities) is safe. Until today.

I was minding my own business on my 22km run when a car passed me and I heard a cat whistle. The window was wound down, and I couldn't be sure that it wasn't the same driver who hollered at me two days ago. It was along the same stretch of road. (Incidentally, MBH didn't appreciate that at all.)

Surprised - and somewhat shocked - I couldn't imagine why someone would do that. Not unless it was a old fat lady who gets a kick cat whistling a bald fat guy. Or was it the SKINS compression tights?

BFG rave Runs: Naples, FL

Where would you see flashy cars such as the BMW X6, Acura, hummers, vintage cars and hear a lady driver wound down her window and shouted "Whoo-hoo, way to go!"when running? Where would you get stopped by Americans asking for directions, and go green with envy with the dedicated bike lanes? Where would you run past nicely manicured and stately million dollar real estate?

Many places, I'd bet. But I happen to be in Naples, Florida. For a conference. Two years ago, I was in the vicinity, about 30 miles to the north at Captiva Island. Four months ago, I was freezing my butt off in Orlando, four hours away. Florida, the sunshine state, home of wealthy retirees and millionaires. And for me, merely flat roads to build up my mileage.

So the first two of a series of runs here - 10 km and 15 km easy runs, both at HR target of 150. Been a while since I ran in such nice weather, with a good wind but not strong enough to become an issue.

Tackling Kampung Kaki circuit

We had been talking about the Kampong Kaki circuit for a while, but didn't have the gumption to do the climbs. This morning was our first attempt - a relatively short challenge to confront our nemesis - the climb.

We rode down Farrer and Queensway, just to get the legs going. Road works along Pasir Panjang were annoying, but once we started up Henderson, it was all systems go. Led by our resident champion cyclist AY, we turned into Telok Blangah hill and although it was tough, we found it manageable.

This is the Kampung Kaki website describes TB Green:

The climb here is longest. From start of Henderson Road to the carpark, located at the top of Telok Blangah Hill Park, is approximately 2.1km. The climb distance is 2.0km. This is a popular spot for visitors most mornings of the week; the park provides keep fit amenities for elderly citizens as well as joggers.

Back to Henderson, through Depot and down Alexandra - that was a thrill. Hit 45 kph.

The fun really started at South Bouna Vista. Our front riders decided to turn right into Vigilante Drive. That, in my humble opinion, is another climb altogether. Almost immediately, we hear groans and moans (and silent curses), and one after another, we stopped. All except Albert, who went all the way to the top, proving why he's our champ!  I made it up to only the second turn. HR was 190 when I bailed out.

After Vigilante, SBV turned out to be relatively easy, and so was Kent Ridge. I could still remember how tough I found KR last year. Good to see many cyclists going round NUS. Then it was back up Clementi, Ulu Pandan before heading back to RV.

Tough ride, but well worth the sweat. Should do more such rides to build strength.

As for me, I was only too happy to survive this ride without cramping, especially after 70+ km of running this week. The Zipp 303s I borrowed helped in a big way.

Now for the other KK rides (utlimate climb: Mt Faber).

LSD run with Team FatBird

On KL's prompting, I registered with Team FatBird for their ultra marathon training program. Although registration had closed, they were kind enough to accept WD and me. Each week, we'd get an email detailing the training runs for the week as well as a number of organized runs. This evening, I joined their 25km run at the Big Splash, starting from 9:30 pm.

Quite a large turnout, and TFB coach gave a short talk on the importance of sleep and recovery. As I learnt later, TFB coach is a 2:30 marathoner!

The organizers - DR and DO - were very hospitable, and introduced me to a number of runners. Spoke at length to H, who is a strong ultra runner. During the run, DO ran with me most of the way until the half marathon training turnaround point. He was really sincere in sharing his running and racing experiences,

I turned back just past NSRCC (the turnaround time is 1.5 hours) for safety and accountability reasons. Started to feel the impact of the tarmac, and slowed down to almost 8 min pace. Took a few toilet breaks,  and pace slowed over the last 4 km.

Overall pace 7:12 over 20km; HR 153.

BFG rides for Charity

Registered for the 2010 Charity Bike n Blade! Committed to raise funds for the St Luke's Eldercare.

Check out the website at give.sg

Let's Share Our Roads

Togoparts.com launched the "Let's Share Our Roads" cyclist awareness car decal campaign in response to the tragic death of a cyclist. MBH and I went down to East Coast MacDonalds where the car decals would be given out.

Let's do our part to raise awareness!

TLog: back to long runs

Received the overview of my training plan for SD, and it is both expected and unexpected. Expected: mileage buildup with back to back long runs, the highlight of which would be two 42km btb runs followed by a 60km run a few days later. Unexpected: my race plan of keeping HR below 140 is thrown out of the window. In its place HR of 150, a stepped up intensity from WDWM training.

Coach has a target race time in mind, and I almost fell off my chair when I read it this morning. Too embarrassing to declare the target here. Some things are best kept private. Let's just say that I would work toward that target but I'm going to keep my original strategy as the fall back plan.

Anyway, after all that hot long runs to prep for Aviva, it was a joy to run in the cool evenings. More so because of the recent rain. Yesterday's 18km run felt - dare I say it - relatively easy. In this evening's short 5 km run at HR150, pace went as fast as 6:04. Just a temporary blip after two weeks of R&R. Let's see how I feel after a few more weeks of high mileage runs.

One friend commented recently that I don't write much about running these days. Guilty as charged. The fact is that I find cycling to be a lot more fun, especially with the FOTRers. But running is the inescapable core, providing the best mode for retrospection and meditative therapy.

It is good to return to the core.

Asia Pacific 70.3 Phuket

Registered!

Also registered for SBR-AHM 2010.

imaRunner: Yong Yuen Cheng

The greatest distance to cover in any race is the distance between your ears. Strength does not come from physical capability, but from an indomitable will.

Quote by Yong Yuen Cheng, 218 km Run Round Singapore top finisher in 31:28:51
Amazing achievement by one of our own - a 38 year old physics HCI teacher. 
To read of his past as a sickly child and determination to succeed in road racing as a 
teenager is inspiring. 
See "It's crazy only if you're unprepared" by Jeanette Wang in ST April 5, 2010.
Yong's parting words "I feel lucky that this has become a good lesson for my students."

Tokyo marathon 2010 Race Report by PG

Congratulations to my good friend PG, who completed the Tokyo Marathon last month. It was his second (not counting the 5-lap race around the Imperial Palace), after SCSM 2009.

This is his race report:

It was wet and cold. 4-6 degree C for the most part of the morning. I had my trash bag with 3 holes cut, ready for the weather so it came in handy. Still, was mostly wet, especially shoes. 

I had a good run. I finished in about 5 hours and 30 minutes. Its 30 minutes faster than SCSM in Dec09.

Considering that I was not in the best physical condition for it due to a hectic schedule preparing for posting back and the many business trips I had to make, it is a most satisfying time for me.

The best part of it really is that I thoroughly enjoyed the run and while I was tired at the finish, it did not feel half as bad nor tiring as the SCSM. I was amazed by the electrifying atmosphere which energised me. The supporters and volunteers were great. Certainly an excellent marathon experience.

A (wife) and A (son) braved the rain and cold and came out to support and encourage me, which gave me even more motivation to have a good run.

It wasn't the end of the story though, after I completed. I then had to 'run' to Haneda airport almost immediately to catch a flight to Osaka to join my staff there for rehearsals and dinner for the next day's new aircraft launch to Osaka. It was altogether a very tiring day but I was very happy at the end of it and enjoyed every minute of it, really.

Cheers and thanks for your tips and your help to get me to where I am today. Its amazing. Praise God for my legs and for giving me strength. - PG

5:30 is a very good PB by any standards! Well done, my friend.

Resuming training after 2 weeks of R&R

A friend commented recently that I have been quiet of late. Undeniably true. I had been busy with the training for aviva 70.3, with an intense build-up of 12 to 17 hours per week over the past two months. I was also busy with work (yes, I do work!).

A happy state of being is to enjoy the down time following the race - which coincided with a trip to Bali with the family, in part being atonement for my sins of omission and absence. While one part of me wanted to get back into training ASAP for the Sundown ultra, the slack (and sensible?) part of me prevailed.

The planner in me endeavored some crystal ball gazing in the guise of race planning. So this is what I would like to do for the rest of 2010:

May: Sundown
Sep: Bike n Blade; AHM
Oct: TNF 100 duo
Nov: Tribob Phuket training camp
Dec: Asia Pacific 70.3

The above is a short list, as this year would be focused on a limited number of quality (albeit longer) races. If Putrajaya 70.3 is on, that'll be on the list as well, since 3 is a charm (3 ODs, 3 70.3s). I'd not discount the Tour de Bintan (October?). Optimistically, it'll be the full IM in 2011.

The next question is which IM?