Looping in Circuit

"You won't get dizzy meh?" a trekker friend asked me after I told her that I run round the 400 meters track at MPSJ, Subang Jaya for two hours for my training. While she was amused with my answer, I too, was amused with her question.

Another runner friend commented that it would be too boring or monotonous running round for two hours and she was amaze with my focus to continue for that long duration.

If we were to spin round for two minutes, most likely, we would get dizziness. But the 400 meters track is quite a long distance, depending how one looks at it.

MPSJ statium in Subang Jaya (photos are taken during past 10km Subang Jaya Run)

For the past few months, it has become a repeatable process for my exercising and training regime: Friday evening playing badminton; Saturday morning going trekking (training for Mount Everest Base Camp, EBC) and Sunday morning going for runs at MPSJ stadium.
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The advantage of running at MPSJ stadium is that it is very near my house – 700 meters only. So there isn’t much preparation; unlike running at Bukit Aman car park, I have to wake up early and drive all the way there.
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As to how to complete the 2-hour run, the first one hour is usually run in darkness (before the sun comes out). Since it is dark, there is not much different whether I am looping or running on a highway – cant’ see much anyway. The second half is done in daylight.
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I realize that when I run at the MPSJ stadium, I would tend to run faster compared to my training at Bukit Aman car park. It is interesting to find out what motivates me to run faster.
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This is how I make the run more interesting with the 400m circuit: I identified one runner who run quite fast and pace with him. While he is running in the inner loop, I am running at the outer loop. So I need to run much faster than him in order to maintain the pace. When I get tired a bit, I slow down and look for the next runner to challenge.

From the angle of VIP seats

As to the running gear, I could not wear the high-cut running shorts and vest – too exposed. Most walkers there wear T-shirts and track bottoms. So I have to respect the general dress code by wearing a slightly longer type of shorts, and vest which covers more on the shoulder part. Most people there are just walking and they must be wondering why this runner wants to run here for hours.

There are many walkers exercising on Sunday morning at the MPSJ stadium. At 8am, there is the aerobic session. I see many men are also happily doing the aerobic exercise also. I believe this is the in thing, only the focused runner continues with his run.

Written by KC
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Sundown Marathon - Part 5

Written by Jennifer

Click here to read Part 1, 2, 3 and 4 of Jennifer's training for Sundown Marathon (scroll down the pages).

adidas Sundown Marathon 2009 in Singapore - click here for official website
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20th May 2009 – tempo run/tapering down

Last evening I managed - despite being quite tired to squeeze in a 10km run (supposed to be 12km but 10km was quite enough for me). It was a nice run but it was not the completely in the "zone" type of run – you know the feeling when the run is completely effortless and one is running so freely and hardly breaking a sweat! All the limbs and the body seem to be working seamlessly - Wow! That is a nice feeling.

When we are tired, our movements are awkward and every stride seems to take so much effort... the heat which is like a furnace also does not help, including the humidity – one is sweating before one is running – in fact, it is the "wind created" whilst running that seems to cool me down.
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Still, it is now tapering time; the “work” has been done over the last few months. I just got to keep up my scheduled runs, keep myself injury free and germ free. A “fantastic” thought just came to me – I wish I only worked three days a week so that I can have more time and energy to run or cycle or participate in some sport the rest of the week – what wishful thinking!

This will be my final journaling for this marathon. I have learned from my journaling how well my body responds and adapts to the increased training schedule, when to lay off and when to persevere. Unless there is a holiday during the work week, there is only so much my poor human legs can take. I have also learned that I can actually wake up in the wee hours of the morning and “shock” my body into movement and making “dates” with other runners make this process more possible. All along the way, I have met other runners who have livened up and encouraged me in my training schedule.
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Go! Go! Go! Jennifer!

The usual fears and concern before a marathon surrounds me and I am beginning to have “fake” injuries, pain where it does not usually hurt. I guess the mind is trying to protect the body from further “injuries” i.e. the pain and suffering each runner will have to endure no matter the level of fitness or category of runner – ask an elite if he/she “suffers” during a race and I am pretty sure the answer is “yes”. Just that perhaps the elite or professional runner sees it as a “job” and a passion and works hard to get it done as it is after all their profession!

For us mere mortals, it has to be the passion or a noble charitable cause or something that makes the runner tick that drives us all to push our body’s limits – whatever our reasons, my thoughts are that the marathon is such a journey that only passion fuels each runner to the end line. Good luck and run well, my fellow runners and see you all at the finish line of Sundown Marathon!

Happily crossing the finishing line... Yes, more marathons to go!

Note by KC: BRAVO!! Jennifer! Congratulation to you for dutifully completed the necessary trainings with the 30km long runs. Chance favours the prepared (body and) mind! Hope you have chance to achieve your targeted personal best in this great event – Sundown Marathon in Singapore. Enjoy your run and have a pleasant holiday.
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Note: photos are extracted from internet.
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Sundown Marathon - Part 4

Written by Jennifer

Click here to read Part 1, 2 and 3 of Jennifer's training for Sundown Marathon.

adidas Sundown Marathon 2009 in Singapore - click here for official website
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21st April 2009 – Easy Run

Tuesday's easy run was exactly what it is - EASY... initially I felt my quads a little tight and thought I wanted to stop and just take a relaxing stroll; however, after some encouragement from a fellow runner, I stuck on running slowly and relaxed and remembered that the easy run is supposed to be easy at a relaxed pace. I decided to enjoy the run at a slow easy relaxed pace and finished 8.5km with energy to run further more. This is a good feeling.

Oh! I also tried on my running apparels which I have selected for the BIG day (ie the marathon) – we have to look good even though we are feel like we are to “expire” after a marathon right? I also did not want unwanted chaffing. Good thing I tried the new top on as I found that it was not too comfortable, oldies are goodies, I have decided to wear my old but comfy running top for the BIG day.


1st May 2009 Long Run

1st of May is Labour day and I (and my gang of runners) certainly had to work hard this morning training our final long run before our race at the end of this month. It is another daunting 32km long run. I read that running is something where “you get what you put in” – pure and simple - with this phrase in mind, we set off on our run.

Again the plan was to start early to avoid the inevitable heat and it was 5:45 am when we set off. The roads were as usual dark in some patches but this time, we were ready with our LED torch lights that gave us some safety comfort. I saw some drivers along the way who obviously were going back to sleep after a long night.

In a way, the gang of runners knew that this was going to be a final long run before the BIG day (ie marathon day) so everyone sort of settled into this run without much complaints. Conversations (whenever we could) on the BIG day was now rampant as excitement was also slowly building up towards race day and some spoke of beyond race day which was very positive talk as sometimes there is too much focus on that ONE day and things can go wrong on that ONE day such as old injuries, stomach flu, stress from work etc.

The resolve was strong to finish this final long run well and it reflected in the spirit of every runner. After about 3 ½ hours, the run was over and now it was time to drink up, rest and share some laughs and stories of “pain” experienced along the way.

3rd May 2009 Easy Run

“Kaput!!” is the one word (I believe it is German for “broken/out of order/not working”) that summed up how we felt for this supposedly easy run because it was DIFFICULT and certainly not easy. Our legs and bodies were still crying out for rest after the long run just two days ago. It was not just the one long run that made us feel this way, but rather the accumulation of runs in the past 3 or so months.

8km may be short compared to 32km but it is loooong when one is tired. So everyone took it easy, some ran and walked a little. Some walked first and ran later. It did not matter how everyone finished, what mattered is that they did. OK, now I know that rest is sorely needed for us so thankfully, from now onwards till the RACE, it is tapering time.


Note by KC: Looks like Jennifer and your group of runners are ready for the Sundown Marathon which is going to be held this month-end – 31 May 2009. With all the trainings and the much effort put in, I am sure you would achieve a PB. BRAVO!!

Posted by KC

Sundown Marathon - Part 3

Written by Jennifer

Click here to read Part 2, here for Part 1 of the training for Sundown Marathon by Jennifer ...
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adidas Sundown Marathon 2009 in Singapore - click here for official website
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9th April 2009 - Tempo Run

I do not look forward to tempo runs so much coz it is harder albeit shorter. I am already tired from work and it is hot hot hot….. and to shock the body into running faster was tough. So I took my time in warming up about 3 km first. Then I attempted to start my tempo run. My route starts with a little elevation (and I hate hills, any form of hills even if the gradient is 3 %!) so physically and mentally this is not easy.

Nowadays whenever I see any form of hills I think of this joke by another fellow runner “A” which is like this:-

A notes that “B” (a younger runner) is quite fast. I commented B is quite fast (and young around 20 + years old). Then A who must have the last say said that B is a little overweights (by 2 - 3 kilos) so A asked me to note that when B ascends the hills the heavier weight (in the backside I suppose) makes B run slower.

Ever since that "joke" – every time when I ascend the hills and I slow down, I think of my bigger bottom and how it is "holding me back". So I do admire runners (male or female) who absolutely have not hips or bottoms – just makes running so much “lighter”.

Anyway - after warm up - I did my initial 4 km of tempo run - man! It was hard - the hips could not move; then is took a breather of 30 - 40 seconds (had a sip of drink and stretched my legs more) and continued for another 4 km. The second 4km was naturally easier since the body was already "shocked" into moving and I ran faster and faster. Boy that felt good.... when I ended I warmed down a bit and at night I collapsed into bed.

I had read that runners must remember to so abs training for a stronger core – especially for “slower” runners like me who have to run over 4 hours to reach the finish line (of full marathon) so nowadays whenever I can remember I will do some core/abs exercises.


18th April 2009 - Long Run

It was a very good run on Saturday morning - ran at 6am and somehow 26 km seems so “do-able” after having completed a 32km (recently) so the mind and body was very happy to respond to this cut in mileage. As usual part of the running route was dark as the lights were either not switched on or “rosak” but my usual gang of runners are very “resilient” all bringing their own LED torchlights. Running can be dangerous and bringing own torch lights + wearing reflective clothes and shoes is almost a necessity as cars simply do not care for runners. (Maybe they think we are bonkers or something for running so early in the morning….).
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I am really enjoying these early morning runs now as the weather is conducive and whilst running, you can see the outline of the hilltops, silhouette of the trees on the hills and the flickering lights of the stars. Time, however is relentless as it ticks away and the rays of the sun soon flickered its strong rays promisingly. The promise of day break is as sure as death and taxes. I dare not imagine the “havoc” to our daily lives and routines if the sun did not shine at its predicted time.

I am tired this morning and as a result, could not recognize some other fellow runners or “rabbits/bunnies” en route as I just focused on finishing the run. I am also very thirsty and keep seeing mirages of soya drinks and other types of isotonic drinks in the horizon…. time to stop and take stock and have a drink.

Note by KC: Ahh... Jennifer, I see that you are doing fine in your training. You have completed two long runs (32km and 26km) in preparation for your marathon. Well, as to funny story of Runner A and B, when come to going downhill, Runner B would be surging forward as the bigger bottom, with the gravitational pull, would have the advantage…. just joking.
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Note: photos are extracted from Internet (and not Jennifer).

Posted by KC
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Sundown Marathon - Part 2

Written by Jennifer

Click here to read Part 1 of the training for Sundown Marathon by Jennifer ...

9th March 2009 (Monday) - 28km Training Run

I managed to run 28km on this holiday Monday! How is that for being disciplined?! Guess the Journaling works! Journaling compels me to follow the training schedule as I tick off the training plan.

I started early in the morning around 6:15am (Ok, that is not that early for eager pacesetters runners) and the scheduled route was nice and cool. By the time I finished it was around 9:15am and it was very hot as the sun is merciless! But definitely all that recent invitational dinners have given me loads of energy for the long run – now that is CARBO loading!

Note: photos are extracted from internet; not actual person.

11th March 2009 (Wednesday) - 10km Training Run

Yes! I manage to run about 10km today – a nice slow steady run till the last 2 to 3km where I sped up a little bit. I even managed to do some core exercises after the run (best time to do it as body is already warmed up).

I met this other runner who decided to run with me and talk non stop and without knowing it, he was pushing me more and more to the side of the "track"/road..... I like to keep a little space between myself and another runner so I had to make a conscious effort to move to the other side so that he gives me more space. It was a good run, I enjoyed it as it was short and steady and I did not have to push myself....

Recently a few friends have commented that I have lost weight. I think maybe my face has shrunk a little from the past 2 months of slightly more intensive training or is it just the exhausted look? Ha ha ha


28th March 2009 (Saturday) – Long run

Mentally, long runs seem very daunting – just gotta grit my teeth and do it. My first 32km run for this training schedule – better start earlier in the morning or else the sun will truly burn my skin.

I am looking forward to this run, it is the first of the 2 scheduled 32km runs. If I make it through this one, then there is only another 32km run to go. I enjoy my long runs very much, I always start off a little negative (not so sure) but just “hang in there”, fellow runners running with me really helps and oh! Don’t forget the "rabbits/runners" or should I say “bunnies” to chase….

Another thing I look forward to is the sunrise which is very pleasant and you see the number of runners increase and change over a period of time. The camaraderie of the many runners – i.e. suffering together makes it easier and each tries to muster a smile or say “I am ok” when we all know we are not OK coz the legs just want to bonk!... finally, after 3 ½ hours, we FINISHED the long run…loading up on sports drinks and chocolates along the way helped us get through this “ordeal”.
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During the week, I had contacted an old friend’s brother who had run a similar marathon to Sundown. He is an athletic young man as I remember him from school days so long ago. However due to his youthfulness, inexperience and "foolishness" (which he admitted) – he trained a maximum of 14 km to 16km for the long run as training for the marathon and therefore bonked at 25km but prior to that - his split time was about 26mins for every 5km. What potential! I must introduce him to the pacesetters and refer him to runnersmalaysia website and introduce him to several groups of runners.

Note by KC: If I were running in circuit, I would try the rabbit and runner method to gauge your speed and strength in running too. Then I would gather enough courage and ask (the ice breaker): Wah, you can run very fast ahhh?! What do you think of the ice breaker?

The reply: Breaking the ice by complimenting on the speed? Actually that is what most of the (male) runners would talk to a (female) runner for the first time. The "tactics" are universal and crosses borders – depending on the approach, probably works almost all the time……..

Happy Running
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From Jennifer

Sundown Marathon

A series of run log journals leading to the Sundown Marathon, Singapore 31 May 2009 ...

Introductory Note by KC: The author after being advised that keeping a journal assists in ensuring weekly training schedules are adhered to and can be used as a future reference for improvement on what works/does not work, has decided to keep a weekly run/training log. The author’s weekly training schedule is downloaded from runnersworld.com. Extracts/excerpts are taken from the run journal in the form of exchange e-mails with yours truly (KC) over the course of the next few months as the author shares the journey to a race that tests the human body, endurance and spirit.

Written by Jennifer

1st March 2009 Sunday Long Run:

I woke up at 6am for my training run. Initially I was really tired, fatigued from the long work week. So I tried 10km first and see-how.... At 10km, I felt good enough for another 5km and so on (breaking runs into shorter distances just seems so much more manageable).

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Note: Jennifer is a Malaysian Chinese. Photo showing model runners extracted from New York Marathon websites.

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At 15km, there were some "rabbits" for me to chase. I either chase "rabbits/ runners" * running the same direction as me and overtake them or I make sure I meet a runner of the opposite direction at the same point of each loop or later. This shows that I am either running at the same speed each time I meet with the opposite direction runner OR I am running faster than the opposite direction runner.

With this I am able to make my runs more "interesting" aside from waving to friends whom I meet along the way. So I ran and ran and ran and after 2 hours 40 minutes, I completed about 25km and I was done for the day! I had purchased compression shorts and was surprised that it kept the chaffing to a minimum (less movement due to the compression) so that was good news.

At the end of the 25km I thought I felt a little soreness with an old injury so I quickly stopped and stretched and iced when I arrived home. The next day, I skipped my usual short run and walked instead - prevention is better than cure! I can always run on another day!
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* Rabbit/runner - I find that it makes my runs more interesting. I think the opposite direction runner is probably making me his/her rabbit too. Maybe to the other runner I am a bunny … ha ha ha.

Have a fun day!
Jennifer

Note by KC: Ahh… I do apply the same technique too when running in a circuit in order to make the training runs more fun. When I arrive earlier at the same starting location relative to my target runner, I know I am ahead. However, some times, I picked the keng chow (or possibly, wrong candidate) runner, then it would be a tough run.

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Good to be Back at Bukit Aman

“Sunshine on my shoulders makes me happy…
Sunshine in my eyes can make me cry…
Sunshine on the water looks so lovely…
Sunshine almost always makes me high…

On my way to Bukit Aman car park at 5:45 a.m., I was pleasantly excited to hear one of my favourite songs (though it is a slow and sentimental one) by the late John Denver over the airwave from Light FM.

When the song was about to finish, I was driving along Jalan Parliament where I saw thousands of small, blue light bulbs hanging across the road together with other decorative lightings. It was quite a calm and beautiful sight. Approaching the familiar Bukit Aman car park, the entire area is still brightly lit in white light with the tastefully design street lamps.

Resume Running

Yes, I resumed my run this morning, Sunday 15 June after a long absence. The song did reaffirm that it was a good day and a good start.

After the ABC treks in May 2008, my next planned trekking in Nepal is October 2009 (next year) targeting at Everest Base Camp (5,500 m). Since my heel injury has completely healed, it is time to resume running again interwoven with trekking. In this case, most Sunday mornings will be spent meeting and chatting with other runners.

Before the Run
There was no preparation. Last time, I would have charted plans and before the Sunday morning run, I would have confirmed via emails who are the runners that would come.

This time, I did not call anyone, not even the pacesetters runners who were having dinner together the evening before for the post-celebration of successfully completed trekking at Annapurna Base Camp. Nevertheless, the only person I contacted was Ang Chee Kiang of Permaisury Group.

When I alighted from my car at Bukit Aman car park at 6am, it was nice to hear a few runners were saying, “Hey, have not seen you for a long time!”

I was surprised to see PK Chan again, who was seated next to me in the dinner the previous evening.
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Yours truly running with the Adidas new shoes

The Run
I ran with PK Chan, Sarjit Singh, AngCK, Nancy and the Permaisuri group. The training run on Sunday morning is not just about running; it is also about getting to know other fellow runners.

We met and chatted with Hoo Ching Tai while running. He just ran the ultra-marathon (84km) two weeks ago in Sundown Marathon, Singapore. We joked that the minimum training distance for an ultra-marathon runner is at least a half marathon.

En route to Sri Hartama (for 20km run), we took the left turn to the Double Hill route (10km). Yes, I was running only 10km.

I was wearing the Adidas Response CSH 16. I like this pair of shoes as it is light, flexible, very quiet and with good cushioning. My previous Adidas running shoes were the Supernova that supported me for five marathons. click here.
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File photo - bustling with activities at Bukit Aman car park

After the run

There were two booths been set up at Bukit Aman car park: one was set up by VP of PACM, Francis Toh, for promoting runs and Club merchandise. Another one was set up by Mr. Krishnan, Adidas Head of Running in Malaysia. He was promoting the Adidas King of the Road run on 10 August.
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File photo - John Tan with his new road racing bike

I saw John Tan who was walking around the Bukit Aman car park with a golf club. With the numerous breaks in of cars when runners went for the run, it was good to see that John volunteered his time to ensure the safety of other fellow runners’ cars.

Geraldine was wearing an acid-green running shorts. We joked that the shorts could be illuminated in darkness. And in darkness, we could only see the shorts that are moving.

The other runners that I met and chatted were Daniel, Fikri, Lim, Thai and wife, Jessica, Michelle, Chooi Wan, Chan Wing Kai, Vivian Law, ChinYH, Linda Trivino, Sharon Cheah, PK, Tammy and group, etc. I chatted with the Pacesetters Club Exco: Rustam, Francis Toh, Michael Gan, Jega, Alan Ho, Sook Ying. As you can see, I chatted more than I ran.

The chat with Rustam, Pacesetters Club President, was serious as we were discussing how to improve on the PACM website. Please click here to take a look at the revised structure. If you have comments, do send to me.

Madeline and her sister – Madeline asked me whether I could still remember them. After giving me a bit of the hint, I remembered that they came one day at 5 a.m. in a brand new Honda City only to run 10km, which I commented that it was too early to start.
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With matching colour cycling shoes

Admiring the new bike (the front wheel was detached earlier)

Written by KC

The Battle Continues

Written by MMR

click here for preceding story ...

Whilst running with the Apprentice, we got to talk about a dear friend, Fiona, who unfortunately was a casualty in the injury department after a recent race where she stepped on a stone and fractured a bone in her foot and (her leg and foot) is currently in a cast. Our poor injured friend is starting to “itch” – she feels the itch to run and also the actual itch in the foot cast, and cannot wait to cut it open to scratch the itches!
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Fiona also entered to run in the Sundown marathon. Treading between being overly cautious and also to ensure encouragement in this bleak period of injury, I am battling on how best to advise her to “forget” about the Sundown marathon lest sundown becomes a “sunset” for her running career! Better to forgo one war and win the final and long-term battle. I can only hope that the injury heals quickly and the doctor will advise her accordingly.
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Plan B

Plan B dictated that I stop at about 12 km as I had many other plans and chores in the morning so I stopped running vowing to return in the evening. A short nap in the afternoon and I was up again getting dressed for my evening run. As I changed I thought "Gee, haven’t I already been through this ‘torture’ this morning?" Laziness set in again and again the brain and body is battling “to run or not to run?” Again, thankfully ‘good’ triumphs over ‘evil’ and the very thought that if I do not suffer now will mean that I will suffer later at the marathon certainly put a spring in my step.
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A mid-day shower had cooled down the temperatures and it turned out to be a very good run in the evening. The legs were already "warmed up" from the morning run. Nothing beats running when one feels "in the mode" when running is effortless, breathing is even and leg turnover is fast and efficient - what a feeling! Wow! Total kilometers ran today 27 km, about 1 km short of target.
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And so as runners and in our daily lives, we soldier through all our “battles”, be it in running or otherwise. With a fitter body and sound mind, soldiering on wisely and strongly, God willing, will hopefully ensure “victories” in all our battles, be it small or big. This coming weekend’s scheduled run is 32 km – a MAJOR battle. Hope I make it.

By MMR
8 April 2008

Posted by KC

The Battle Goes On

Written by MMR … A story on training for the run-up to Sundown Marathon at Singapore on 31 May 2008.

It was Friday evening again, five days after the Kuala Lumpur International Marathon on 30 March 2008. Any sane person who hears me say “Great! Tomorrow is Saturday. This is the highlight of my week – time for my looooong run!” must think that I or any runner for the matter is truly insane. But yet it is true, on my long runs, I get to think, I get to reflect, I get my own time, all to myself. No cell phones, no work, just me and my journey – simply perfect.
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But all perfect plans can be interrupted, such as a mild illness and a recent road race in KLIM 2008 that really knocked me out. Even though my mind was willing and ready to GO (all of 28 km on this Saturday), my body said otherwise. At 5.45 am when the alarm rang, I was sooooo tired that I switched off the alarm clock and only woke up at 7 am; so by the time I got to the park it was 7.45 am. The sun was up! The monkeys were up! The park was full! Alamak! I had to switch to plan B - run half my distance in the morning, then run the other half in the evening.

When I started my run, my whole body and mind was "protesting" to the "torture" I was going to inflict on myself. The brain kept telling me that I did not want to run and my brain actually informed me that my legs hurt – thankfully it was an imaginary pain. Then I spotted a group of photographers in the park for a photography lesson (their lens ranged from the super long lens to the compact cameras) and my brain immediately told me that what I really should be doing this warm morning was to join them since I just got my Nikon D40 SLR camera and I can have some fun.
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The only thing that stopped me from joining them was that I did not have my camera with me. Aiyah! So as you can see, my mind and body were truly in a battle zone – “good” versus “evil”, pain versus fun. Finally, the illogical (thereby “good”) part of the brain did trick me into running, telling myself that it was only for a short while.

I then met my friend, Karina, who was training for her first marathon who appeared out of nowhere and nothing boosts the kia-su ego more than seeing your friend in full running mode with pots of sweat. So off I ran too.

As I ran with my first-time-marathon friend, so called “Jedi Apprentice” as we are all fans of Star Wars and also that she is currently an “apprentice” for the full marathon, I began to reflect on her super enthusiasm for her runs. She is also a perfectionist who has been mulling with the idea to run at night since the Sundown Marathon is at night and she may not be used to the conditions.
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I advised her to drink lots of coffee before the run but I don't think she is convinced with my "advice". My super-charged Apprentice friend is also thinking about running from her house to the city and back to alleviate the boredom of running in familiar circuits. I think this is where my thoughts differ, it is kinda therapeutic running in familiar places that I deem safe and can better gauge my mileage. I am rather boring I know so here was another “battle” – boring familiar route versus new exciting routes.

Click here for website of Sundown Marathon 2008

To be continued …
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Written by MMR

8 April 08
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Finding My Mojo

By Mercedes the “Ewok”

I think every runner goes through a phase where they wonder “Why am I running? What am I running for? Why am I waking up at 5 am in the morning to ‘suffer’?” These questions go on and on and the answers are of course just as endless as they are inspiring. We all know why we run – it makes us feel good and it is good for us and because we can - simple!

So what happens when even these simple logical answers do not seem to inspire us to run longer and faster? We try to look for our mojo or our reason/motivation to run.

So I looked and I looked; I questioned and I queried; I tried to remember what inspired and spurred me on those early mornings when I could have been snoozing in bed but instead was up before the sun came up and running. A long lay off due to an injury and stress from work (aren’t we all stressed from work?) were some of the factors I was looking for my mojo but surely I could “bounce back” like I hear from everyone else, right? Yet after starting another (running) programme for an upcoming marathon, I felt tired and lethargic and completely uninspired and totally unmotivated.

Yes, I kept up with the training programme albeit half heartedly as I remembered reading that the most important factor in (effective) running is consistency so even though I was not making great progress with my training runs, the very least is that I stay reasonably fit.
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Then a friend who complained to me about an injury prompted me to read my old magazines and books to find the “cure” and prevention steps and whilst doing so, I came across some old and interesting articles on running which sparked and rekindled the “old flame” I have for running. I passed on the (injury) articles to my friend and her happy look made me feel encouraged.

Then I read my old log book and realized that at the beginning of each running programme I also felt tired and fatigued as my body and legs tried to familiarize itself with the new heavier load. Then I also read in the old articles mentioned above that I am only to add 10% increase in mileage per week, perhaps I have been adding too many miles too soon.
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And then I slept and slept and slept in the weekends and also earlier at night to take into account the extra stress my body was going through…

And then I met some old friends who ran alongside with me “forcing” me to abandon a pre-planned training run but at the end of the run, I remembered what it was like to run among friends and capture the spirit of all that camaraderie. Then another friend commented that if I was in Star Wars I would be an “ewok” (the furry creatures that brought down the sophisticated storm troopers and machines in Star Wars: The Empire Strikes Back). OK, at this point you are probably wondering – “Ewok?” Has this writer gone bonkers? Well, I like things simple, and the ewoks are simple creatures that used simple ancient tools and clever tricks to bring down sophisticated machines and army.
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And then I remembered to write about my runs and what it means to me, writing is simple like running, put pen to paper and voila! You have your own unique article. Writing an article is also a commitment much like running where we commit ourselves to a race and train weeks and months for it.

And so this morning – I ran and ran and ran and my freckles are popping up everywhere but I am happy, my body is relaxed, my heart beat is steady and movements, fluid – the kind of “high” every runner seeks! Yup! I found my mojo (again!) - Why do I run? Because it is simple, just simply lace up your shoes and put one foot ahead of the other, enjoy the run be it long or short, absorb in the surroundings, say “hi” to your fellow runners and after the run, just let the feel-good endorphins flow for that phenomenal satisfied feeling! And of course rest well thereafter.

Happy running!

By Mercedes the “Ewok”
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Note by KC: Mercedes is a girl's name of Spanish origin. At one glance, it looks like Mercedes-Benz, the brand name of German automobile models and engines built by Daimler AG Company.

The writer is an avid Star Wars fan who runs fast and writes well. According to Mercedes, the name was given to her by another girl runner who noticed a pattern on the back of her vest that looked like the symbol of the Mercedes-Benz. There is an actress named Mercedes Ruhl who won an academy award a few years ago.

If you watch the movie "10000 BC" (showing currently in cinemas), the scars inflicted on the lead actress's hand bear the geometric sign of stars in the night sky – a force to be reckon with.

Go watch 10000 BC. It is such a refreshing movie with awesome scenery of ice-caped mountain that later transformed to lush forest and finally to desert scenes. The final quarter of the movie was a big surprise!

I am Back!

“R-i-n-g …” the alarm clock triggered, interrupting my dream. While I was still in my slumber, I ran my hands along the table next to my bed, trying to locate the alarm clock in darkness. In the moment of vagueness, I thought that why the alarm triggered so soon – I still need more sleep.

The model (Weng) - showing the new Pacesetters T-shirt

I have not been waking up at the unearthly hour of 4:00 a.m. on Sunday morning for a long, long time. So, this morning, it is time that I resume running at Bukit Aman area to gauge my fitness level and also to test run the Adidas Response CSH 16 classic running shoes by courtesy of Adidas Malaysia. I did not call any other runners in my group other than Weng.

I arrived at Bukit Aman car park at 5:55 a.m. to find that the car park was almost 80 % full. With the Kuala Lumpur International Marathon soon to be held on 30 March 2008, it was indeed a peak time for training as the Chinese New year loh sang and yum seng were over.
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Back view of T-shirt

I always feel good to be able to stand tall at the Retaining Wall of Bukit Aman – the starting area for all great training runs. It is good to be back! For the past one year when I was undergoing recovery for my right heel, I have been visualizing it at times.

Starting Area

I met the following Pacesetters runners at the starting area: John Tan, Tai, Patrick, Jenny Lee, PK Chan, Munning, WanYL, Kim, Lok and many others.
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The new Pacesetters T-shirts were snapped up within minutes

Mr. WanYL, Past President of Pacesetters Club, said that most of his friends and business associates who are at his age do not run anymore except him. And they are quite surprised that Mr. Wan is still actively involved in running.

I was running with AngCK. He was running with a group of Pacesetters runners from the Permaisuri Group. They have their daily training runs at the Permaisuri garden while reserving the long runs on Sunday morning. It was indeed a good idea. Possibly, the Subang Jaya Group (I am from there) runners could do their long runs at Bukit Aman area on Sunday morning too.

Yes! It looks good

While running at a comfortable pace and conversing with AngCK, running was much easier and the uphill run after Bank Negara Malaysia was overcome with ease. At the junction to Double-hill (10km route) I bade him goodbye while he continued with his journey en route to Sri Hartama (20km route).

When I was running at the peaceful neighborhood and greenery of Double-hill area, I reckon that it is worth all the effort to wake up early, drive 30km to Bukit Aman and run there.
Michelle Tan - Ran the GE30km Run 2008 recently

Back at Bukit Aman Car Park

One of the attractions of running at Bukit Aman area was to meet runner’s friends. Since we share common interest in running, runners click very well. Among others, they were John Tan, Daniel Tan, Chooi Lin, Tammy, Christopher, Jimmy, Michael Lim, Fikri.

I met Michelle Tan and Ashley Lim, both girls look good in the photos taken by Jason Lee while running in the GE30k Run and KL Towerthon Challenge 2008.
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Lee and Daniel Tan - Delivering a riveting election ceramah? ... :-)

The most popular greetings to me were: “Wah! Have not seen you for a long, long time”.

While the most popular reply from me was: “Yeah! I have not been setting foot here for one year. It is good to be back”.
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FiKri - doing warm-down exercise after the run ... matching red

The Club President, Munning, took out some new yellow Pacesetters T-shirts of quick-dry material selling at RM 15 each. It is value for money, better than the conventional cotton type. They were sold out instantly. Munning said more stock shall be available next Sunday morning.

While talking to Christopher, a few of the runners were looking at my shoes. Presumably, they already knew that I was testing the new adidas running shoes.
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John Tan with the new road racing bike (Lok in yellow)

I later chatted with John Tan, who bought a brand new Scott road racing bicycle a day before. It was a stunning black ‘stallion’ (or beauty) lined with red, much to the admiration of other runners.
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Favourite stall for runners at Bukit Aman

I later went for a teh tarik drink - my favorite beverage after a long run - at the stall nearby when most runners have left. Sitting there alone reminded me of the happy days chatting happily with the other Penguin Runners after the training runs.

To be continued… The report on Adidas running shoes

Written by KC

A Tale of a Little Pinkie

Written by MMR

“I am injured…” these are the hardest words to be acknowledged by any runner. Whether the injury is self-inflicted due to too much running/training or self-inflicted through an accident, it is indeed a sad day for any runner/athlete to hear these words.

About two weeks ago, I carelessly dropped my big mug filled to the brim with water (which I was trying to place on my table) onto my little toes! The major impact was on the little toe of my right foot whilst the neighboring little toe (4th toe) suffered minor impact! The pain was so excruciating that I would not be able to speak for many, many moments. Immediate application of ice on the injured area yielded no results as I could not feel the ice at all due to the pain.

I thought I only “sprained” my toes or that the nerves were affected so I took matters very coolly. I did not seek medical attention to my little pinkie which was obviously shouting out in pain the next morning when it turned blue black and tripled in size – sort of monstrous looking toe!

Going to work in slippers seemed rather “cool” and became a topic of conversation. I could not wear even the biggest of my shoes as the sides (of the shoe) pressed against my poor little pinkie. Taking a rather nonchalant attitude towards my injury helped me in not feeling sorry for myself whilst walking with a limp but secretly I was worried as after one week, there was still pain. Though it was not the same excruciating pain I initially experienced, still there was this lingering pain and discomfort. Worse thing was that I could not run at all, walking was OK but which runner wants to walk all the time when one can run?

Pitiful looks from my usual running kaki’s did not help. As one kaki hit the bull’s eye on the injury -“You must be frustrated!” Yeah! I was beginning to feel real frustrated.

I met my doctor (finally!) after 10 days and he confirmed that there was a fracture on the little pinkie. If I wanted to see how badly fractured, he could take an X-ray of the toe but it was not necessary. “Your little toe is definitely fractured, the little toe is made of three little bones that will heal by itself – give it 4 to 6 weeks. You are lucky that it did not happen on the big toe or the middle toes or else your toe(s) will be in a cast.” My doctor told me matter-of-factly. Errrr… all I heard was “fracture” and “4 to 6 weeks”. Actually I heard “4 to 6 weeks” louder than fracture!

OK – I accept that I am injured and injury takes time to heal. Immediately upon the diagnosis, I felt better and more hopeful (that is why we pay doctors right? To make us feel better!). I shall rest the toe and exercise in other forms – cross trainer, swimming (hey! I might train to be a triahlete!) and walking and cycling.

So, to all the injured runners/athletes out there, keep smiling, rest just makes us want to come back stronger and better and remember to look out for other forms of exercise to keep the adrenalin pumping!

Warm wishes from MMR

Note from KC: Sorry to hear of your untoward incident. Wishing you a speedy recovery and in time to train for the Kuala Lumpur International Marathon on 30 March 2008. I see that there are men working shoes that have metal protective reinforcement for the toes. Maybe ladies shoes can be designed with the same concept, never mind with the slightly (or elaborately) rounded front. The design can be accepted as new fashion … :-)

Fears and Jitters

Written by MMR

The e-bulletin/webpage from the Standard Chartered Singapore Marathon ("SIM") subtly has a countdown column on the right hand side corner and it reads “22 days x hours x mins x secs” to the Singapore marathon…… 22 more days! Yikes…

Nothing like a countdown to jolt one’s senses up on a cool Saturday afternoon. Earlier on, I was debating with myself whether or not to go for the long today or tomorrow since I was a little tired from an outstation trip for the past 2 days; also it looked like rain soon. .

Upon reading the countdown, my heart suddenly leapt and began to thump very very fast and I could feel my adrenalin was pumping. In fact the countdown “warning” worked so well that I immediately wanted to abandon everything I was doing and lace up my running shoes and run straight out into my long run – and that was all at 12 noon!

Ok – debate over, I have to run my long run on Saturday afternoon, come rain or shine. At 4pm, I eagerly dashed out of the door and into the gardens. The looming dark clouds only made my heart beat faster as I really wanted to run and prayed that the rains would be held back by an invisible shield. I started to run really quickly as if my mind and body wanted to “out-run” the impending rain.

The rains did arrive but thankfully only after 2 hours from the time I started and it rained mildly and I was thankful for my cap which has seen me through the strongest sun’s rays and the heaviest of rains. After 2.5 hours, I decided to call it a day as the rain got heavier and this was not a time to get sick from the rain. I was also a little exhausted not from the run but from all the rushing around from my out-of-town trip.

What matters now is not the training but the big day on Sunday 2 December 2007 - SIM. Even though my heart was beating really fast after reading the e-bulletin, my mind was still thinking sensibly. I guess that is how a marathoner should be, eager and excited but not abandon all good sense; the important thing is to start the race and then finish the race well.

Will schedule another final long run.

See you at the starting line.

Written by MMR (Maiden Marathon Runner)

Posted by KC

Attempting the Final 32km Training Run

Note by KC: Here is a training report from MMR – a maiden marathon runner – who will be running the first full marathon in Singapore International Marathon (“SIM”) on 2 December 2007. A committed and disciplined runner, MMR has been dutifully following the training schedule – normal run, short run, tempo run, long run, etc. And finally, the third and final 32km training runs on the weekend of 28 October 2007.

Here is wishing MMR a successful run in your first full marathon in Singapore. With all your training, you will sure cross the finishing line.

The report below refers to the two cloudy and rainy days and finally one sunny day spanning from 22 to 27 October 2007 where MMR had not seen the sun for long time as it rained thrice in a day.

Written by MMR

Thursday

Yesterday there was a much needed short respite from the rain from about 5.30pm onwards. You should have seen the speed I changed into my running gear and dashed out of my office. All my colleagues saw was a whoosh into the bathroom and off I drove swiftly to the gardens for my much needed run.

The gardens were lovely. After such heavy rainfall, the grass was greener and all the leaves seem to be smiling at me, beckoning me with all their droplets of rain still resting on the leaves, tree barks and grass. The green was never greener and with so many shades of green to admire. Even the monkeys were happy with the slight break in rain and were all out sunning themselves (not much sun though) and were all spread out sitting on the grassy slopes trying to dry themselves.

The flowers were smiling at me too. The air was clean and crisp and the flowers, grass, leaves and trees were literally so happy (with the short break in the rain showers) that they smiled. What a wonderful feeling!

There were not many people in the gardens because of the rain, save for the die-hards like yours truly. It was very pleasant to run, nice and cool and I finished about 12km, 8 km of which was a tempo run *. There was a group of Indian guys (I have not seen them before) playing football and when they ended (quite dark at around 7.20pm) they saw me going for my final loop and they said, "Don't go, so dark already!" Obviously, they were concerned for my safety and thankfully I returned safely from my run, one can never be too careful nowadays. It was a good run yesterday, I was glad that that none of my legs were hurting. Exhaustion and tiredness are normal but so far, no aching parts yet.
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* Tempo run: Despite being a little tired, I managed to “con” myself into running about 11 km (just short of the 11.6 km required) as it was now getting dark very early in the evening. The gentlemen at the park asked me as I was doing my loop. "My friend says how come you do not sweat? You must run more loops." I am hardly ever soaked like other runners. Either I am very fit where my body cooling system is very efficient OR my sweat pores are all clogged up!

Friday

Right now there seems to be a break in the rain showers again. Today, it stopped raining so it is nice to see blue skies for a bit. I have decided to rest today and tomorrow for the 32km on Saturday – the final 32km. From next week onwards I will start to taper a little, week by week.
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Saturday

The cool mornings from the evening and night showers caused me to oversleep this morning but still, better late than never. Chomping down my peanut butter and nutella sandwich, my thoughts went to attempting the 32 km run, a formidable task to my mind and body.

The gardens was abuzz this morning with activities as a school was holding its cross annual country race. Kids ranging from 6 years to 17 years with their parents all looked ready to GO! I picked up on their energy and off I went...

I broke my run into 3 manageable segments of which a break was scheduled in each segment with tempting treats of chocolate and isotonic drinks. The monotony of the long run was punctuated by the excited screams of parents and kids of the cross country race. Learning how to manoeuvre around hordes of runners was good practice for the upcoming SIM where some 40,000 runners were registered.

As the sun slowly fired up (finally I see the sun after soooo many days of rain), the category of the cross country races changed from kindergarten to juniors to teens. And soon enough I had passed my 20 km mark and was still feeling good. I am feeling good running long nowadays and actually look forward to it! It is now the “highlight” of my running week since I am able to take my time and not “rush” – we rush so much nowadays in everything we do, everything has to be done in the push of a button/an instant that it is nice to slot in 3 – 4 hours of just your “own” time, reconnecting with myself and just be at peace and quiet with oneself.
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I am reaching the 30km mark and I am still feeling good and strong. Sometimes there are still doubts playing in my mind that I must have been MAD signing up for such a gruelling race and I hope to exorcise these demons from my head soon.

I feel much more confident now and I should be ready for my maiden marathon in a month’s time for SIM.

Good luck to all the fellow marathoners attempting their first OR numerous marathon! See you at the FINISH LINE!

Written by MMR

Training at Putrajaya

Please click here to view 113 photos by courtesy of Hon You with photographic equipment by courtesy of Jason Lee.

Putrjaya Boulevard with lots of green

The macho Ironman Lee
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Yeah ... a pleasant morning run at Putrajaya

Blue sky and everything nice ...

Putrajaya International Convention Centre is at the background

Lizzie - preparing for her maiden full marathon at Singapore International Marathon

Posted by KC