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!

Delta Eco night run 27/08/2012

So following a disappointing half marathon I was looking forward to a nice 8k to get my confidence up before the King of the Road 16.5K race this coming weekend. This Eco night race was perfect for a number of reasons...close to home, so i could run there, and run the race and run home, also Rox and Brenna could finally come see me run! This was also a chance to run with my I-run friend Chun How, i have not had a chance to run with him since I first arrived in Penang...Another night race and another race that begins at the Youth Park. This one however was a series of loops through the difficult uphill part of the botanical gardens, so not an easy run. From an event standpoint it was well done in my opinion, nice course, not very much road management, but traffic inside the gardens is null, and the road leading from the youth park to the gardens is not that crowded at night....oh yeah, did i mention it was a night race....it was a night race.  The loops were not fun from a technical standpoint (for me anyway). The management of the three laps could have been messy, but a good job was done insuring that everyone was accountable (I did hear afterwards that some people did try and cheat, but were turned back.) I found the last uphill though toughest, both mentally and physically, but managed it none the less. Finished the 4.82 miles in 39:42...good for somewhere in the top 50...maybe the top 30...This was a good race, from the standpoint that I can now track the consistency of my pacing for the shorter distances (10k and under). I am consistently under 8:20/mile...its not my 7:30/mile that I was doing in Florida, but the heat and humidity tends to reap havoc on pacing, so I am happy with where I am at...This event was the night before Merdeka day here in penang, This is the celebration of Malaysian Independence, so much like our 4th of July, its quite significant, I was proud to be a part of both the event and the celebration. Oh, i also won a lucky draw prize...i never win anything so that was very cool....

 

L-R: Me, Chun How Lee, Gan Hoay Woon, Chung Mei Ling



Chung Mei Ling & Me

Chung Mei Ling, Me, Cat Khoo

Chung Mei Ling, Kho Ko King, Wong Jin Ji, unknown,Gan Hoay Woon,
Chun How Lee, Bee Hong, Jenny Wong, Lim Ping Wooi, Me

Thuan Lin Goh, Me

 

 

 

I have begun to reflect a bit on my performance in the last few races...removing Australia as an anomaly (perfect conditions). I really do better in the 10k and under races. I have improved on my 1/2 marathon time, from a 2:30 at Singapore Sundown to a 2:15 at Larian Hijau...so hopefully I can get Penang Bridge down to a more respectable 1:45-1:48....I ma running more consistently at the shorter distances though. Just an observation.

 

Today I got stuck in the rain again...stupid rain!!

Larian Hijau MPSP Green Run, 1/2 Marathon

So this was to be my grand and glorious follow-up to my Hunter Valley NSW Australia triumph. I was excited for this race for many reasons. 1.) a good friend Andrew Loh was one of the organizers and many other running friends would be bike marshalls and volunteers, so there were alot of people I knew and respected who were involved in the race, 2.) it was my first good opportunity to run with my I-run friends at this distance, and i wanted to have a good race, especially after the SCKL (Standard Chartered KL 1/2) disaster. 3.)Confidence was high after OZ, and this was a loop course that was very flat, so a good time was more than possible. Then, we went to Singapore for 5 days, and my training fell off the cliff, I got very little sleep, and picked up a horrible sinus infection. I figured that despite that I would still be ok, i had trained well up until the fall off, and usually in the past when I am not feeling well, i can do very well in an athletic endeavour. Running a 1/2 marathon, and playing hockey are two very different animals I would soon find out.

So i felt good at the race start, and decided to pull the best time i could for the first 6 miles, That was the last of my positive accomplishments in this race. the first 6 miles was in 49:32...I did not feel to bad as I passed 7 miles still keeping an 8:30 pace...passed 8 miles, starting to struggle now...yes some cramping in my hamstring but mostly it was my head...i felt feverish, and felt like my head was going to explode, I decided to push to 9 miles, before I would really stop, but It was not happening, once i lost it, it was gone.

then it was the mental game of fighting my pain threshold, and my discomfort. If it was just the hammy I would have been find, but with the hammy and the head...not happening, so the last 3-4 miles were a process of run a 1/2 mile walk a1/4 mile, run a 1/2 miles walk a 1/4 mile. thanks to Hoay Jen, Khoo Siew Swan, Kelvin Cupido, Eric Lim,Karen Geh who gave me encouragement along the way, it helped, finally with about 700 meters to go I was caught by Lim Ping Wooi, and we finished together.

 I think it was a 2:14:00 finish which is tough to take, especially after the Hunter Valley, NSW finish. Its a finish though, and I say to others all the time, crossing the finish line is all that matters. Rather than look at the negative of a disappointing finish time there are many lessons to be learned...as this is only the second 1/2 marathon I have done in this climate...I.) i have found that I cannot run it the same way i would run in cooler conditions, i need to monitor my pace better and look for negative splits next time, perhaps that conserving at the start will give me more at the end. II.) Running a half marathon sick and playing Ice Hockey sick are two totally different things, and I will not do that again. the expectation of "sweating out" a fever in a competitive running event is just plain stupid. III.) Training is vitally important. Next time I will not plan 2 half marathons so close together, my recovery time is different from when I was younger, a 10K or less during that recovery time would have been better. IV.) I am still very competitive, and the sad thing is that i will never be as good a runner as I was a hockey player (some would say I was never good at that either) I have many trophies and won many championships on the ice...I think i need to have more fun with the running and realize my days of being on the podium are over, my competitive self does not like this one bit, but he needs to shut it and deal. So next is the ECO night run on Thursday, a nice 8K, tough hilly course...should be fun

Catching up!

So its been some time since I blogged. The summer has been tough for training with Brenna being out of school and the "haze" being really bad more days than not, no excuses though, all the single moms and dads out there seem to find the time and I need to do the same. I am still able to get in at least 5 days of running, but my gym time has suffered big time and i am getting flabby again. Anyway...How about those Olympics! It was a fun, yes?? Our two Malaysian superstars took home medals, and although our US women and men did not medal in the marathon, Kara and Shalane did really well, and Meb is the man! I was however reminded of what happened in 1972, and having just read an article in Runners World by Kenny Moore (one of the USA participants in the marathon that year). There is a quote in the article that I will keep with me. "...here the village had been a refuge, admittedly imperfect, from a larger, seedier world in which individuals and governments refused to adhere to any human code. For two weeks every four years we direct our kind of fanaticism into the essentially absurd activities of running and swimming and being beautiful on the balance beam. Yet even in the rage of competition we keep from hurting each other, and thereby demonstrate the meaning of civilization. I shook and cried as that illusion, the strongest of my life, was shattered.." I found it poignant that he wrote that in 1972 and for the most part it is still true today, so sad that often it is the people, who might not even agree with the position of their government, get hurt the most. It got me thinking that it would be so nice if most of the larger world struggles were solved by taking the respective leaders involved in the struggle and letting them solve their differences in the realm of sport...Osama (when he was alive) and GW in a 50k ultra-marathon. Osama and Ahmadinejad play a best of seven in "H.O.R.S.E". When I get to be king...that's whats going to happen. I really don't mean to get political, but Its starting to get a bit silly, don't you think?? Personally I don't care what Mitt Romney paid in taxes...I know I can kick his ass in a 5k!

I love running in Penang, i really do, but If i had my wish i would superimpose Singapore on Penang, What Penang lacks, Singapore has and vice versa. Penang has beautiful areas to run, but you have to contend with the traffic and they will hit you, seriously, they will. Singapore also has some really beautiful areas also, and you never have to contend with traffic. I would love it if Penang would take some time and work on that, the longest single traffic free part of penang i have run on is the botanical garden, or parts of Straits Quay. If anyone else knows of a traffic free area of longer than 5k in Penang, let me know (city not jungle/trail). I would love to run it.

Well the minimalistic craze is here to stay I guess and every shoe company is getting in on it, hell its even spawned some new companies. I think its great, however...It has its drawbacks, if you are not prepared bio-mechanically for it it can do some real damage. I mean you cant be a 2 day a week trainer doing less that 15 miles a week generally used to training in a cushioned shoe and switch to vibram 5 fingers, without some transition. I started running in the Brooks Glycerine, a cushioned neutral shoe, despite a noticeable tibial twist, I still run better in neutral shoes, I moved from the Glycerine to the Launch after about a year, the launch being another neutral without as much of the cushioning, and from the Launch I would do shorter races 5k -10k in the T-6 (now the T-7). after about 1 and a half years, i would train at 10k in the T-7, once a week. I then began to work in the Green Silence to the point where I would switch off between the Launch and Green Silence, with the T-7 for speed work. After about 2 years of that rotation, I was able to train regularly in the Green Silence and now in rotation with the Pure Flow. Although my stride is 100% bio-mechanically correct, I am still recovering from my injury and know what I am doing wrong. Now i do NOT mean to say "be like me"all I am saying is make sure that you give your body time to develop as a runner before you try and become a minimalist runner.

Ok last thing...My Garmin 305 is dying, after 4 years the battery is crapping out and the GPS has trouble more often than not. So I think its time to replace it. I will either go back to another 305, despite that they are really hard to find, even from Garmin USA. So my choice is the new 910xt, which is truly more of a Triathlon watch. With the swim metrics, its really a waste of money as 2/3 of the watches technology I will never use (swim/bike). The 610 and 410, i have heard nothing but bad things about and to be hones most of the runners i know don't use either model if they can avoid it.I'm looking at the Forerunner 310XT...which I have known has been  a great watch for many people. I have always been a Garmin guy. Here's the thing though Timex has a GPS enabled watch now, I have begun to read some reviews, but it does not seem to be good enough to keep me from going with Garmin again. Run Happy!

55th Chung Ling Cross Country Run

Last year this was the first real time I spent away from the house and on crutches. It had been less than a month from the accident...i remember slipping on a dead bird and falling, and having a great time with my good friends. This year I was not on crutches, but still find it difficult to make an Irish/German, Chinese. The reason i say that is that the tradition of this race is that it is open to individuals of Chinese descent only...i have so much respect for that, i would never run in this event even for fun, tradition needs to be honored and celebrated. So i decided to take some photos and celebrate that tradition, spend some time with good friends, and hopefully meet some new ones. I had a blast. I love being a part of the I-run group and the Penang running community in general, it encompasses some really great people. I-run again made a really great showing, especially amongst the ladies. Our guys did not do too bad either, and as a group, overall, I-run was well represented.
This is a group I will miss more than I can say, as we inch closer to our time to depart Penang...I am going to take every chance i get to create as many great memories as I can. This particular run, will always be one of those memories! Run Happy, loyal reader!

2011, cast and crutches.

2012, "look mom, no crutches!"