35th Annual Penang Round Island Relay

Now, Pink is not a color that works for me, some guys can pull it off...i am not one of them. That being said, when I arrived at this event at 4:30AM and was presented with my Pink singlet...i though..."ok, maybe this is some sorta Karma moment...I missed this race last year, could not wait till it came around again, hoped i would be picked for a team, and I am here, I got picked for a team and now I'm wearing pink...somehow this has to work out in a positive way!

There are moments in life that stand out, that become etched in your conscious mind, there have been a few of those moments this year, Australia (Positive) SCKL (Not) Penang Bridge (50/50)...This will go down as a positive. I truly had a great time and you know what...."Pink, its my favorite color".... This race is fun for so many reasons...first of all its a team experience, which offers a challenge, unlike other races, yes there is the course, the weather and your own internal voice (for me anyway). Mostly though those things drive the individual to perform...Having been a guy who played team sports my whole life the concept of individual goals has always been a work in progress. My goals were always directed towards the team, sometimes (as a goalie) you have a bad night and the team picks you up...some nights you dominate and the other guys don't have to be at their best...some nights I wish that this all would end...ooops sorry, drifted off there...Anyway, with running its just you and the course really...if you have a bad race there could be a zillion reasons why, at the end of it all though it comes down to you, period. With a relay, the team concept comes back into play and even if you run a bad leg, someone can run a better one and pick you up. The other thing that a race like this does though that is perhaps something that is not often seen as a part of running (except by runners), that is that running is a fellowship of athletes who generally have a great deal of respect for one another, and will cheer just as hard for the first guy to cross the tape as they will the last!

So, anyway, the team i was a part of had no one that i really knew, mostly facebook folks and guys I had never met, but seen at the local events. That was a cool part of the experience, as I am always intrigued to meet knew people. I was supposed to run the 8th leg of the 12 leg event, 7.something KM...There were some changes made during the week by Captain Andrew "Damn he fast" Loh, and I ended up running the 3rd leg a 6.4 KM trot. 3:00 is freakin early, and I met up with Sunny Ng Adeline Tan (driver) Vincent Teoh, and another young woman I did not know. we arrived at City Hall in Georgetown, got our kits.
Oh, time out for a moment...i am very happy to announce that i have fallen in love...with my T7's (again), i forgot how much i love to race in this shoe, i had been using the green silences as a race shoe and sometimes training shoe, but no more...the GS's will go back on the training shoe shelf along with the Pure Flow. The T7 is now my go to race shoe, she is sexy and fit and man I love her in red (going to try the Pure Drift as a racer, not sure if anything could be better than my T7 though...love ya baby) ok, back to our regularly scheduled program...

  ...and then loaded on buses by our wave # (2-3 were together). the bus dropped us at our start point and then it was just a matter of waiting for our runner to come by. Baton in hand i headed off into the steamy thunder and lightning spotted Penang morning...It was a pretty easy beginning, but it got tough towards the end with some steeper sections and it was a bit long..6.4KM is about 3.9 miles, by the watch I ran 4.3 miles 6.9KM...Does not matter though, it was my first time in Penang, in any race no matter the distance, that I was under 7:00/mile, I did the 4.3 miles in 30:00 flat and that works out at 6:59...I am significantly proud of that, especially since i did have to stop 3 times and get my breath back. As a team (with no name) we came in 3rd and the guys all ran phenomenal...i mean these were some tough tracks and they were awesome...We came in 3rd place, and yes that is out of three teams, but we did great and to be honest, i still have no clue when the Y team passed us...I saw the X team go ahead during my lap, Our Z team was next, and when I left the Y team was still waiting...So I have no idea when they made the pass. I does not matter though because on this day we were great! I cannot think of a better way to wrap up 2012 here in Penang...i had a blast and met some new folks....a better day, I could not have asked for . So my last post for 2012 will be a wrap up of what was a very busy year, that really began for me in February...I have had a blast sharing my experience with all of you, and I really hope you have enjoyed the ride in 2012 and will come along with me in 2013 while i try to tackle "The Great Wall" 1/2 marathon, and hopefully revisit some races, see if I can better some times and check out some new races!! Loyal reader, my deepest thanks, and as always Run Happy!

Takasima Run 2012

 

This is a charity race (so no medals and no timing chip except if you come in in the top 20), held on the Penang Mainland at a new industrial park where the headquarters for the Takasima company is located...FYI they make exercise equipment and also carry other companies products and they seem

to like Ferrari and Lamborghini...Go figure...Who doesn't!

This was a 10k race and although it was un-timed I wanted to try and run better than I had...My review of my performance...Eh....
I was somewhere around 48 - 49  min...I was very lucky to have been lent a GPS watch (polar, sorry Garmin...when I get home I will be testing the 310 and 210...promise!). This was a fun race, some up and down sections over some raised highway section, a nice newer highway, a good competitive crowd, and lots of good friends around to enjoy it with...I am finding that I have been racing too much so I am taking more rest days, and to be honest, I was concerned I would slow a bit, but 47-49 seems to be my time for a 10k here in Malaysia. Now I had thought this would be my last race in Penang for 2012, but I have the Round Island Relay, which is in its 35th year, I think...I missed it last year due to my injury so I am excited I will be able to be a part of it! Takasima, good time!

Penang Bridge International Marathon 2012

Hello loyal reader well this was supposed to be the last race of the year, but if you know the Floridian runner, you know that any opportunity to compete will not be passed up (I should really take the rest of the year off though). Penang Bridge was the very first race I signed up for in Penang. I signed up for it before we had moved to Penang back in 2010. That was for the 2011 race (duh), Then the day that will live in infamy happened, (accident) and I missed it. So this would be my first Penang bridge run, and the 1/2 marathon was on tap. I was terribly sore, and worried about the distance really wreaking my hip flexors and quads worse than they were. The race began at 3:00AM, and although that sounds like torture, it was not that bad, i had friends who had a hotel room close to the venue, so I had a place to crash. Now, generally the smaller races in Penang take place with little or no traffic control. This race was on a closed course which is wonderful. However, I did not run well and the sub two hour 1/2 marathon, here in Penang, continues to elude me...that sucks. The startting corral was tough, very crowded and the fact that in began on the feeder road in front of the Queensbay mall...so getting out of the pack was not easy...That always drives me crazy and messes with my pacing every time. The reason is that once i get free i find myself wanting to "make up the time"...

So as it has gone in other 1/2's here. I did the first 10k really well...the second 10k...not so much...It was hot, now its always hot here, so that should come as no surprise, however even some of my local friends said it was hot. I expected some sea breeze on the bridge to help a bit, there was NONE...The route back was brutal for me and although I tried the walk a 1/2 mile run a mile...i was not able to...I crossed the finish line in the 2:20's....which is not very good, but seems to be my target pace based on my last 3 half marathons here (3 in Penang, counting this one, and one in Singapore). This was special because last year for this race I was still on crutches, and THIS was the LAST Penang Bridge run on this span of the bridge, in the coming years it will be on the new span they are building. Proud of the friends i have and their accomplishments...I did miss out on the post race pictures which stinks, but i needed to get home and get some sleep, I'm old....

There was a more significant negative that happened with the close of this race, and that was my Garmin FR305 finally died...I LOVED this watch and it will be missed! So the year will close with two more races in Penang, the Takasima (spelling?) run 10k, and the Round Island Relay...The two races at home, while we are back... So a few more posts before I wrap up the year. Thanks loyal reader for hanging in there! Run Happy!

Running In Hong Kong

This is just a short post...Rox or I will post a longer blog on our other site about Hong Kong...I did run there which is AWESOME!! I have now run or raced in 5 different countries (6 if you count the US). Malaysia, Thailand, Singapore, Australia, and now Hong Kong...It was cooler there, not by much but the difference between 80 degrees and 85 degrees is huge when you are running...anyway, we stayed in the Kowloon area, right near the esplanade and the Avenue of the stars, so that is where I ran...It was beautiful...Really blessed to not only still be able to run after my accident, but to run is such cool places!

Ok, its a cheesy picture but no one ever wants to get up to take pictures of me running...so cheese is it...enjoy!! Loyal reader...Run Happy!!

Tanjung 10km Run, November 10, 2012

Ok so this was supposed to be a good prep for the Penang Bridge 1/2 Marathon, and it would have been if i had spent any time training consistently over the last 2 months...I have actually been slacking pretty bad, now in my defense we have been traveling over the last 2 months quite a bit, but no excuses...So this is a smaller race but seeped in tradition i think as I did see some folks with T-shirts that were a few years old...The Fellowship of the Run, was out in full force for this one and that makes for a very competitive outing, so i had no visions of grandure, this was going to be fun!

Race course was good, nice and flat and through some areas of town that I don't get see much.For me the local, smaller races are very fascinating here in Penang. First of all, the medals are often really nice, second, the support is really good considering its a smaller event, Third, the public, going about their normal morning business, often has the strangest look about them as this big group goes running by...Which brings me to another huge difference between running a race at home and running one here, no difference does not imply better or worse, just different. At home the route is usually closed to traffic in some capacity, here you generally run with traffic. There is cross street support from local law enforcement usually, but open road is you, me and the traffic, and during this race, i lost it on some poor guy, went totally New York on him...i mean I am as far over to the shoulder as a can be and he got REALLY close...he turned ahead of me and I caught up there and after a few not so kind words I told him that he really did not need to be that close...i mean if i moved left because of debris on the shoulder, he would have hit me...Anyway, it was a fun race and I did ok. It was to have been a 10k but it was more like a 5.4 mile run...i did it in 44:35. I felt ok, but still dealing with a hamstring/quad problem, so more sore than i should be...

Anyway Good times, and now we head off to Hong Kong for 5 days, i should be able to get in a few runs there before Penang Bridge...i just hope I can run off this soreness....Thanks for being there loyal reader..Run Happy!!

Rock to Rock Run, Hard Rock Hotel, Penang..28 October 2012

Well last year for this race, I had just been allowed to begin weight bearing exercise...so I was not really crutches free, but I was close. It was nice to be at this one and be able to run...I Got a ride in from my friend Thuan. The event asks folks to dress up...i think its a bit for Halloween and just a bit for fun...This year people went all out, there were some really good ones. I have been trying to use races as a test to see what i can do and how fast i can go...this one was a really bad one to try that with...i managed 3 miles in 23:00, and 4 miles in 31...the last 2 miles stunk though...I ended up at 51 and change...Not bad for the first run in a week, but the 10k which used to be my go to race has started to become my worst...I did really well in the Tri-Factor in Singapore earlier this year and now each successive 10k has been worse by 1 min. I think i am racing too much and not training enough. Anyway I was thankful to have some I-run friends around in those last 2 miles to push me along, but I still was not at my best. Good friends and a good time makes up for it though! Anyway, now I really need to kick up my training so i can do well at Penang Bridge 1/2...Still have a few weeks to go. Run Happy loyal reader.

The North Face Singapore 25k, 13 October 2013.

Well I have to say one thing about this race, going in i knew i was not ready, I had no idea though what I was not ready for...In other words, although I could see a copy of the race course, i had never been to the MacRichie area of Singapore, so I really had no idea of the terrain. So easy flight, nice hotel, not far from the race venue, easy packet pickup, at The North Face store in Marina Bay Shopping center. I had some time to wander too, so i did...I enjoy Singapore because it is so easy to get around, The MRT rocks and there is a mall to wander around everywhere...its just EXPENSIVE!! I was also able to negotiate a ride in the transport bus from the hotel to the race, the only problem (if you could call it that) was the trip back. So the morning of the 13th dawned early, but not too early which made me a bit nervous to begin with, Singapore is generally hotter than Penang, and at 8:00am its going to be brutal. I thought that under the tree cover it would be cool...I would discover later, i was wrong. The van from the hotel was 1/2 hour late, so i was already stressing. Got to the venue no problem. Got checked in, got some hydration, and some Heed, and by the time I got in a bit of a warm up...it was time to go. So the course begins on pavement, and then it passes over the concrete walkways of the park, and then you are on the trail, and with the amount of rain that had happened in the last few days, it was pretty rough, muddy and slippery, however it was also beautiful...a really really nice course...sorta made you forget you were in Singapore, which is a really hustle bustle city. I found I was doing ok through the first 6-7 miles, I would stop at the hydration stations, and try and take the uphills slow...There was a tough downhill right around 6 miles and I felt something pop on that and after that I had some trouble...It was run a 1/2 mile, walk another 1/4...Then the stomach cramps began at around 8 miles, those passed. What did not pass was this weird dizziness...I was only dizzy when my heart rate came up...so I'm not sure if it was dehydration, salt deficiency or just my body being weird...anyway, that, did not pass and no matter what I did, it did not pass...so that is something i need to look out for, because it happened to me during another race...half marathon...I'm going to try some salt pills and see what happens. The final thing that was crappy was that I really did not spend enough time wearing the hydration vest. i have always had problems with my right shoulder complex, and the weight of the pack, although minimal, really did a number on my right shoulder and neck, to the point where at around 12 miles, i had to take it off...So needless to say this was not one of my best efforts...I think the course intimidated me a bit, i was on unfamiliar ground (I had only done one other trail run before this and it was a 5k), and I really did not prepare well for what this race was, which was TOUGH. I know its only 25k and that does not sound like much, but in the heat and over uneven terrain, uphill downhill most of the way...It was not easy. So I finished in just above 3:15 hours...my watch said 3:16...the race timing had me at 3:27...i think...not sure why that is as it did not take me 15 min to get to the start... I finished though and that is an accomplishment for me, especially when a year ago I was still not able to run, and had just started weight bearing. So my North Face experience is over and i am thankful for it. I would not do this race again. not because it was poorly run, it was very well run, not because of anything other than i just did not enjoy it... Trail running is not a strength. Well next is a holiday in Cambodia and some much needed rest...i am feeling tired and run down, so it might be just what I need...Next on the running calender, the Rock to Rock 10k...should be fun! Run happy loyal reader!

KRI Annual Road Race, Ipoh Malaysia.

I was really looking forward to this race as my recent races had been longer distances, and it was nice to have a little 10k to break it up a bit. The race included a 1/2 marathon (solo) and a 1/2 marathon coed relay...I was really missing my beautiful athletic wife as I would have loved to do the relay...could not seem to find a partner, I know Rox would have run with me. Anyway, This was fun...its not often as an adult you can re-create old memories and re-live a bit of the past. I remember college hockey road trips and how much fun it was...stuffing way to many people into the car, local food and being with your friends (missing your wife and daughter was never a part of the history, but things change as we all know...) Trip was fun, a bit cramped...Hotel was nice, newer and simple, but nice. Ipoh is very nice, has a small town feel.

 

 

 

 

The food was amazing...I have never eaten grilled pig intestine before...its pretty good (Andrew Zimmern aint got nothing on this guy). The small expo at the race site/hotel, was not too bad...My friend Karen Geh had her shop as a sponsor "My Triathlon Shop", there was also Soleus Watches, a fuel additive company (bit of an odd sponsor, especially when this idiot almost drank the stuff thinking it was a human energy drink...duh!!) few other health and wellness/running gear dealers and of course Brooks Malaysia, who was one of the title sponsors of the event...so cool to see that "Run Happy" logo halfway around the world!!

Thankfully this was a later morning race again, which meant that i could get some sleep. So the day dawned warm and a bit wet, not too bad though. The I-run group as well as other Penang running groups had runners involved in both the 10k, 1/2 marathon solo, and the relay, so there was plenty to watch. got to see the half marathoners go and then had about another 20min or so before the 10k went...I started way too fast, I was able to dial back, but I felt good so i kept up the speed to long and cramped up at about 8k or so.

Finished in 48:10 by my watch, official time was 48:55...i think...not sure what the 1min difference was...might have been the time in the Que...not sure. I was disappointed, i would like to improve with every effort and this was a step back. I was hoping for top 20 in division, got 21st...also hoping for top 50 overall got 63rd...well there is always the next race. The groups and individuals from Penang did really well, many placings and trophy's...I have to say this though, just because I am generally sarcastic and if placed in a position where i feel like it, i can be downright obnoxious...So for you, person who I complimented on running a great race...I realize that a relay is a team effort, I am not an idiot (except when it comes to automotive fuel additives). In fact Relay is a noun, middle English in origin, with its original meaning "set of fresh hounds" as in from the hunt. It derives from the word "relayen". I am not sure what your problem is exactly, most people when complimented say "thank you"...i guess for you that's too much trouble, I thought you to be a friend...i guess i was mistaken...so in the future I will say nothing, your loss.
Ok now that that is out of the way...It really was a great time and I met some new friends. Overall it was a memorable experience and that is really why I truly am enjoying this Malaysian experience. I will never forget these times, and although I express disappointment about timing and such, that is the competitive me, and that will always be a part of it. The bigger part is the experience and the memory, the balance that is achieved in memories you hold dear with your family and with your friends. Thanks loyal reader, "Run Happy!"

 

From my side of the start line...

2008



2012

Ok so it was a post from a relative (cuz Melanie many thanks) that prompted me to this post...I was a bit bigger than i am today. At my biggest I was 190lbs...try stacking that on a 5'6" frame and I was, well...fat. I was playing Ice Hockey at that time, something I had done for a good portion of my life, and for me I felt I was healthy. i never went to the gym, i just skated 3-4 days a week and felt that as long as i could play my position well (goaltender), win games and generally gain the respect from both teammates and opponents...I was ok. Well for a long time i had achieved that, there came a time though when the reaction time slowed, the technique was poor and in general I was just not as good as I had been, could have been due to age, more than likely it was my weight (again about 190). So, motivated by my loving and beautiful wife, who was running regularly at that time and looked fantastic (not that she has ever looked anything but!). She also said, you are getting unhealthy...i think that was when my size 34 waist pants did not fit and i had to go to a 38...So I started riding my bike, stopped the fast food and junk eating, and began to think about what I ate...that cut some of the weight, but not enough, so i started to run as well. At that point the weight just dripped off, and in the meantime, this was something i could share with my wife and with Brenna.

Now, I weigh a comfortable 147lbs, and I run more out of the enjoyment than for weight loss. On my frame, any thinner and i would begin to look unhealthy, in my opinion. I have also done regular core exercise, usually 3 days a week and I eat smarter, although the full on healthy routine is more difficult here in Penang, as i have not followed through on locating the things i would normally eat and, its just not that easy to find everything. I, or rather we do our best though. So where is this walk down memory lane going you say and what does all this have to do with cuz Melanie...I will tell you.
Overweight is not necessarily unhealthy and its important that we teach our children and ourselves good healthy eating habits, not teach them that looking like "barbie dolls" is what health means. the media processed images of what is healthy or good looking are often manufactured and not realistic. So what is healthy/healthy weight?? Well I will attempt to pass on what I have learned, from educating myself through reading, both on the Internet and real books (yes they still make those). Webinars, and info from learned colleagues who have helped me along the way. Healthy weight has long been debated by the nutrition experts. For a long time, BMI (Body Mass Index) was the all important number, more significant than the number you see when you step on the scale every day, however most of the current research that is being done has begun to see BMI as more a starting point than an end all save all number. The main reason is that muscle is denser than fat, so a healthy person could be considered overweight by their BMI score.UGH!! so what I do is use that number as a start point, make sure and get a physical yearly, and do the best I can to practice a healthy life style. For me, the best, and simplest definition of "healthy lifestyle" is,"Move more, eat less, turn off the TV and skip the sugary drinks." along with that, 1) Ban strange diets...there is always something new and extreme that promises "quick results" so you can get in "bikini shape in 6 weeks!". they might be great in the short term but they are doomed to fail, so a good practice to take it off and keep it off (weight mind you) is to eat healthy foods, smaller portions, and take your time! 2) Be more active, find some form of exercise you enjoy and do it every day for at least a 1/2 hour...oh so you cant find a 1/2 hour in your busy day, i will bet you can find it to watch the new episode of your favorite TV program! find a friend and exercise with them if it keeps you motivated and on track. (go to www.hsph.harvard.edu and search "staying active" for tips and suggestions) 3) Skip the sugary drinks...Water water water, drink it!! 4) Think before you eat, I read that most snaking is done when a person is actually dehydrated, and not necessarily hungry. the brain cannot differentiate the two easily so the craving begins. Before you snack on something unhealthy, drink a glass of water and see if that does not curb the craving. Ok the last part of this is what is "healthy food"?? Some experts say avoid grains, and go gluten free, your stomach will thank you. So will your waistline, as grains tend to be more calorically dense than other carb rich foods like say, fruits or veggies...For me I do still eat grain its whole grain and its much less than is "recommended". Thankfully, I don't have difficulty with gluten and have been able to find gluten free whole grain bread. Then there is the fat debate and then you have to wade through the viable protein conundrum.I tend to follow the food pyramid/plate pretty closely with some exceptions, i tend to lower the grain consumption, and increase fruits and veggies. I do intake beef protein (grass fed) and i do eat bacon, because bacon tastes good (and if its not processed its not bad for you). I have discovered that as a runner i need fat in my diet although generally it is good fat. I do cows milk sparingly, and tend to use Almond milk if i can find it. I drink ALOT of water. I tend to follow (most of the time) a simple rule of thumb, "whole natural foods, prepared with a minimal added sugar and saturated fats. I think the best thing i can do for my daughter is show her that healthy eating does not have to be boring or flavorless, show her that exercise can be fun and rewarding. I can also teach her that there are many different body shapes and sizes in the world and the pencil thin actress she sees on TV is not necessarily "Healthy" while the full figured one is "Fat". I don't need my daughter to be an athlete to be proud of her...i need her to be happy, and healthy. So to the guy who wrote the email to the New anchor woman to tell her she was fat and a bad example to female children...Get off the computer, shut off the TV an go be an example for your kids...That news lady is there to deliver the news, not be an example to my kids, that's my job, and yours!! That's just my take from my side of the start line, Thank you loyal reader! Run Happy!!

Its not easy being..... sore!

So gang, its been another daunting week, 30 miles in the books already. Missed today because of some early morning rain...

This leads me to another topic, running in the wet stuff. there are 3 reasons why I don't run in the rain, oh I know, if I was a die hard runner I would run in whatever condition presented itself, hear me out though as I think my logic is sound. The first reason I don't, is because I cannot stand being soaked. I sweat so much, that after a run in non rainy conditions i look like I just took a swim, I don't need the rain pitching into the party. I hate my shoes and socks being overly wet, and I train in thicker socks than I race in...I just find it uncomfortable. The second reason is that the conditions are unpredictable, ever get stuck in hail?? i have...lightning really scares the crap out of me, and the downpour is difficult to see in, especially for someone with contact lenses. the unpredictability also cycles to the rest of those around you, traffic gets crazier in the rain, and with the close calls I have had in dry conditions...I tend to stay away from the rain. The third reason is that, i tend to run hot, in terms of body temp and heart rate. being wet, means cooling quicker, which overall would be a good thing, especially as hot as it gets here. However cooling like that for me means the possibility of a system compromise, i don't often get sick, but running does lower your immune system to begin with, so I tend to try and warm as slowly as i can and cool down just as slowly. bottom line is...If I can avoid it...i don't run in the rain.

Ok so, up to 30 miles so far...bla bla bla...I plan to do 10 tomorrow and at this point i am frustrated that I am dealing with constant soreness, in fact i am never not sore. Weekly massage and consistent cold therapy on my hip flexors, glutes and QL, keeps me on the road, but really affects my motivation sometimes. So when I think about doubling my weekly mileage in an effort to effectively train for a marathon, running one anywhere in the near future seems really unlikely...just being honest.

On a more positive note, i was thinking that my very first run on February 2 was a 2.08 mile run that i did in 34:00, since that day I have logged almost 850 miles total, I have run 3, 1/2 marathons, a 16.8k, 15k a few 10k's, and some smaller distances...I have only had one DNS (did not start) which is a disappointment still. I am proud of my progress and feel as though I am way ahead in my recovery. I just don't see the kind of training it takes to do a Full Marathon, in my near future. I am proud of the friends I have, who have accomplished Triathlons, 100km Ultras and numerous marathons. I just know in my heart that if July 17, 2011 never took place, It might be me...I think the old me could have run a marathon already and done an ultra, and maybe been there for a Triathlon....This is the post July 11th me and I am ok with that guy...he is still a runner and getting better all the time.

However, I do still plan to run the MDI marathon in Maine...probably in 2014...I will not crush any time goals, i will finish though...and for now that goal is good enough for me.

So I will do my 10 miles tomorrow, I will hurt before and after, I will walk around with Ice packs on my right leg, and I will be happy that I can still run....its not easy being sore though! 

Was Just thinking...dangerous I know!

I was thinking where was I one year ago, i mean since its almost my Birthday, i figured a little look back over the last 7 months, The time I was cleared to run again (It acctually was not until June, but lets keep that between you and me huh, Thanks!)

Race #1: Merentas Desa Pulau Pinang 2012 March 18 2012:
4.3 miles (6.9 KM) I think it was supposed to be a 7KM run....did it in 37:18...not bad for my first run...

Race #2: Malakoff 7KM Penang 2012 March 25 2012:
4.35 miles (7KM) in 36:01, so getting better...i think it was confidence and good pacers.

Race #3: Energizer Night Race 2012, 21 April 2012:
9.64 miles (15.5KM) (previous 15KM PB 1:11:27 26/2/2011)...1:37:14, tough course that I was not prepared for, this was a tough one. Boooooo!

Race #4: Sundown 1/2 Marathon 27 May 2012:
12.77 miles (20.5KM)(previous 1/2 marathon PB 1:48: 07 in February 2010) did it in, do i even dare to say 2:28:49...ugh thats hard to look at...I finished though....BOOOOOOO!

Race#5: TriFactor Series Run 10K July 8, 2012:
This race I can give the happy Brooks blue, my best effort thus far...6.10 miles (9.8KM) (previous 10K PB 43:00 February 2011) in 47:08...my first sub 8:00/mile race...Hoo-RAH!

Race#6: Hunter Valley Winery Running Festival 1/2 Marathon, NSW Australia 22 July 2012:
Another good one thanks to more than favorable weather. Tough course...did it in 1:48:22, above 8:00/mile, but I was very happy to have done this well especially after the Sundown dissapointment...it still gets the happy Brooks blue...HOO-RAH!

Race#7: Larian Hijau 1/2 Marathon,  26 August 2012:
I wont give this red, because it is an improvement over the last 1/2, its still not good enough and especially dissapointing after Australia...I did it in 2:15:37...Again just not good enough. Good race though, nice flat course, a loop, it had all the ingredients...No Boooooo, this one gets an Ehhh...

Race #8: Eco Night Run, 8KM, 30 August 2012:
Im going to give this one a Brooks blue, even though Im not happy with it...i was still recovering from the 1/2 and did not pace as well as I would have liked, I ran it conservativly and the incline did a number on me...I finished the 4.81 miles in 39.42, dissapointed it was in the 8's, but for 3 ays after a half, not bad...cant give it a Hoo-rah...its gets a Yeah!!

Race #9: Adidas King of the Road 16.8KM, Malaysia, 9 September 2012
 This one gets a Brooks blue also, I think more for consistancy than being pleased with my timing...
I did the 10.28 miles or 16.5km  in 1:26:59...lets just say 1:27...again 8's for pacing but over a longer distance, so my distance pacing is getting better...I would have liked a 1:17, but this is a good result....can i get a HOO-RAH, yes, yes you can...

So next is Kalab Road Runners Ipoh 10k, TNF Singapore 25Km...Then Rock to Rock 10k, that rounds out October...November is Penang Bridge 1/2...i have not even looked at December, as we are headed back to the states for the holidays...i may look for a race there....Well loyal reader, Run Happy!

Adidas King Of The Road 16.8K.

Ok, so let me start off by saying that Adidas puts on a good show, for sure...are you listening Nike??
This event was held at Sunway Pyramid in Subang, just outside of KL proper (I think). So I decided to stay right at the Sunway resort, which I have to say is pretty damn nice...big mall just a short walk from the hotel lobby, perfect for the walking boredom.

There was a huge international ice hockey tourney going on on the half sheet of ice that is located inside the mall...karma baby!!

Lastly the race bib collection was in the mall and the venue was just outside the hotel, so I did not have to deal with the expense that is a taxi in KL...just a short walk.

Onto the race itself...I finally got a good nights sleep before a race. the fact that this race started at 6:45am was a double edged sword. It meant that for part of my run  the sun would be up full and it would be hot, however it also meant I could sleep a bit and not have to get up at an ungodly hour. Packet collection was a breeze, baggage turn in was equally easy. The race venue was easy to access, and there were plenty of folks in yellow t's to help out if you needed it. The corralling system was good as well with the 16K runners lining up in front of the 10K, not the 10K runners waiting on the sidelines, making it difficult to access the corral...I decided to get close to the front, not at the front but close, this was a good strategy as there were ALOT of people. It was not hard to navigate the initial surge and in a few minuets I could hit my start pace, this time I did not want to go out too fast, that was my mistake in the last 1/2 marathon. This was a nice course, out and back on a well maintained highway, some inclines and declines made it interesting and challenging, not much to see along the course, but not boring either. Had a chance to run with another gentleman for a time, i met him at the start corral...his name was JT (I think, I am so bad with names). did not talk much, that is a absolute "no no" especially in a race, but he was a good pacer for 2 of the last 3 miles...I had to back off for the last mile, just to conserve a bit for the finish.

Thanks to "Best of Running" for the photo (please "like" on FB)

I did have to walk 2wice, which sucks, it was not for very long, but If I could have run through that bit of pain and cramping i might have managed a better time, it is what it is though.I wanted to stay at about 8:30/mile pacing which is about a minuet off of my pre accident pacing but with the temperature, humidity and my continued recovery I was more than happy finishing right around 8:28/mile average, no negative split though which is really the goal...

Thanks to "Best of Running" for the photo (please "like" on FB)

The graph for my pacing is very telling...the first 7 miles, consistent with minor deviations...then its all over the place...so that is the work that needs to be done before Penang bridge...I have to pull a 1:48 or better. So, hydration, that's always a big thing especially in the heat and humidity...there were 5 water stations for this 10 mile race which is really good, and they offered Isotonic drinks and water...i try to stay with the water as Heed is my go to drink, for this race I drank it pre race and just stuck with water in race. After the race was over there was plenty of water and drinks and a big cow, and its young lady helpers, giving away bread, Thanks to one of those helpers for the photo below.

I also did get to catch up with some friends from Penang, I was able to get one photo at least, thank you to Alex Ong for the photo.

Overall this was a really great experience, hopefully if we are still here in Malaysia at this time next year i will do this one again. I would call this one a success, although the friend element was lacking...it was still great. Thank you Adidas Malaysia, Thank you Sunway Pyramid Hotel/Resort, Thank you Firefly Airlines. Lastly Thank you Brooks, for allowing me the honor and pleasure of being a "Fanatic" and an ambassador for a great company that makes a great product!