Skechers GoTrail Ultra3 Review : TriStupe

It has been months since my last blog entry and i apologize for not being "up to date" with my postings. In fact, for the money I spent to host my URL (www.tristupe.com), I am not getting the Return of Investment (ROIs) - posting wise. Rest assured I am still very much into blogging and the reason for missing out were because of my work and travelling commitment. 

GoNew

My last review of Skechers were back in March this year where the GRR5 which was a total revamp of the previous GRR series - or to put it bluntly, a total change to how Skechers approach their products. When I received the news that I will be receiving the GoTrail Ultra3 way ahead of time, I can't wait. It was also the week that Skechers Warehouse in Malaysia caught fire, and burnt all stocks (current and yet to be launched model) up in smoke. Somehow, the pair meant for me and Deo was saved as it was sent in advance to our regular pick up point - I call it lucky!

Skechers has went on a journey of Minimalist to fully cushioned shoes. The Resalyte material continue to lend the cushioning at the midsole while the material upgrades were evident from model to model. With the Skechers GoTrail Ultra3, the game changed in terms of cushioning and stability, and down to the sole durability. Compare this to the first generation GoTrail I reviewed 3-years ago.

Back To Basic?

I was initially less than excited about the new model, as it seems Skechers is taking a step back from producing lightweight minimalist shoes that I grew very fond off. Shoes that are suitable for all foot type and are very forgiving as it doesn't restrict of forces you to change your running gait. Having used the Skechers Ultra and UltraR (or Ultra Road), I grew to like the additional cushioning it may provide especially when I run everyday, sometimes twice a day. This happen during my travels - and i truly enjoyed the stability and additional cushioning. However, the two biggest complains I have with the Ultra and UltraR are the usually softer landing, that the shoes felt sluggish, and that the soles shows wearing out pattern fast. I also learnt that despite it shows wearing out fast, it's still very much good up till 500km with no compromise on the grip (Ultra) or the cushioning (for both). Obviously, with the new GoTrail Ultra3, my expectation were somewhat "calibrated" towards lesser expectation. And I was so wrong.

GoTrail Ultra3 : Red

The color of choice this time around was Red, as the shoe before this, the GRR5 was blue. The other available color in Malaysia is Blue and Grey. My first impression as I held it in my hand was how impressively light the shoe felt despite the bulk. It sort of accentuate the Hoka series in terms of cushioning. The rated US9 size comes in at 11oz, which is similar to the UltraR. This Ultra3 seemed to carry over some feature of UltraR and improvised on a few key items. The most obvious was the outsole where it was a complete overhaul and do not have the GoImpulse Pods. The sole was harder than usual and felt very convincing for the trails in terms of grip-abilities and having large  drain/channel that will help in dispersing any mud, dirt or soil that get stuck in the trail. These deep channel also helps in providing great flexibility and potentially good transition when running. Experience tells me that these feature are important. I have written about Trail Shoes feature this in 2012, when the Brooks Cascadia5 was my all time favourite. For the record, I still have the Cascadia5, though it's super underutilized after I found the joy of Skechers.  

upclose with the Ultra 3 soles

The Ultra3 is made/designed for Ultra runs, meaning the shoe is designed for longer distance running with the cushioning and comfort via  the Ultra-class midsole design and next generation Resalyte cushioning mid-sole. One thing I noticed too, is that the shoe looked like it has a wider footprint when look from the top. The sole sort of extend outside of the shoe shape, so to say.

Tall shoe. Heel is 36mm stack. Notice the up-curve and how it extent outside of the heel cup. Evidence of wider footprint.

How does this add to the usability of the shoe? With wider footprint, it should lend more stability. This were visible when looking from the rear towards the heel cup as well. Despite the height, the Ultra3 is  4mm drop shoe. Stack height is 32-36 forefoot-heel. 

32-36 Fore-Heel stack. 4mm drop. Neutral feel.

The toebox of the Ultra3 was the next thing I noticed. it's wide. Skechers however note it as "medium" in their website. It's by far the widest I've experienced and for an Ultra and trail shoe, that is important. I was told that the Hoka may have tighter front and restrictive mid-foot wrap (anyone to verify, Hoka owner?) where else the Ultra3 felt like a welcome change. 

Wide with Reinforced toe. Notice the silver detailing which is the reflective finish

As expected, the MStrike remains standard where the Skechers Performance encourages Midfoot strike instead of heel striking. Again, the ability to run forefoot/midfoot landing has very much to do with how you are able to correct your running posture. 

What Are Those Holes On The Side?

I was looking at the side of the sole and noticed two holes on both inner and outer side of the sole. Logic tells me that it will, or should allow water to get out - and in. The position of these holes were mid of the mid-sole, and one may ask is there or how will the water logged inside can get out? 

Holes at mid of midsole. Why?

A little checking revealed that under the insole were 4-channels that will drive water out from the side.

Covered in mesh, in case sands gets in from bottom

Even the innersole or liner has holes to help express water out. The engineers at Skechers has thought of it in totality.

8 chevrons to allow water out

The upper part of the shoe is a combination of both synthetic and mesh material which lend to both durability and reduced weight. At this bulk, material engineering plays a big influence to the overall weight. 3D printed overlay lends structure and support to the shoe, giving a good fit to the foot.

Close up of the mesh

3D overlay adds to the structure

A welcomed change is the replacement of the Quick-Fit loop at the heel cup with a proper loop, which really helps pulling the shoe back up without unlacing. The tongue is about the same padded as the UltraR, which is essential for comfort in a long run or race. These small changes (loop) and consistency (tongue) is what adds to the final 10% of what gives the satisfaction to the users in my opinion. The details, it matters.

With reflective detail at back logo and loop. Nice

Use Review
The Ultra3 surprises me with the responsiveness when compared to the previous bulkier GoRun Ultra series. Everything from the toe box space, to how it fits the midfoot section, and the heel cup provide the stability. How it gives the assurance to the run both on and offroad, the flexibility and usability in all condition makes me use this for all runs since receiving this about 6-weeks ago. I've clocked close to 250km since, mostly clocked in my run when I travelled.

Street of Prague

Cobblestones of Europe with the GoRun Ultra

In the trails of Petrin Hill, Czech

And cobblestones of Prague Castle

Unfortunately, I did not manage to test this in the street of Bangalore and Manila - but they felt as good on the treadmill performing speedwork and Interval training. Not forgetting the two Running Clinics the team conducted during the period of testing. The Ultra3 has been extensively tested by Deo for his Nuang training, that he too, are convinced that this may just be "the" ultra trail shoe he will be using for his upcoming A race.

Confidence on the trail as on the road at fast switchbacks

The Ultra3 gets two thumbs up from me, and this has influenced the decision for wifey to buy one as well to replace her aging GoRun Ultra and GoRunRide4.

Last pair of US7 Grey left

Customised with laces from GoRun2 and GoRun UltraR

Note: This pair of Skechers GoTrail Ultra 3 is sponsored by Skechers Malaysia via collaboration with 2ndSkin Asia Athletes program. Thank you Skechers Malaysia and 2ndSkin! This pair is available, but limited sizing for now. Retailing at RM499 for men (Semenanjung). RM10-20 more for East Malaysia.

Running Pain - Upper Body : TriStupe

Upper body pain on neck, shoulder and arms when running distance is common with some that just started running. Our way of sitting, standing and even carrying loads on our back contribute to the discomfort we may have when running. 

And when we headed out to run, we start to over correct our bad posture and consciously or subconsciously hold our shoulder close to our ears or pull the shoulder blades together to imitate a better posture. You then start to pull your arms closer to your body.

Or in some instances, you let your body slouch and that action collapse the shoulder while restricting your chest from expanding and your airway blocked - occasionally looking up only when there are photographers around ;). Some of us run looking down because it was how we been running. If you ever wondered how and why you had that "less than good" run, it is your posture.

To start with, you need to be loose. The more fluid you move, the less likely you will tense up. You can only be fluid if you learn to relax. And you can only relax if you don't try to squeeze out all the blood from your clenched fist or be so stiff your shoulder freezes over. By being more fluid, you will have less pain. The less pain you have, the longer you can run. Sound like a good deal?

Starting from your hand, imagine that you are holding an egg in your hand. By doing this, you will allow some slack and prevent any tension or stiffness running upwards to your neck and shoulder. Bend slightly at the elbow and keep the hand between the chest and waist. I personally recommend nearer to waist. 

Next, allow your shoulder to move along with your arm swings. Think of it like you are doing a light jab forward and do not cross your arms as you swing it. Move your arm in-sync with your stride. Your arm swing helps to regulate your stride. 

Now that is the basic of getting the upper body fluid. Now, you go and try it and hopefully, you run better and with lesser pain.

Marathon Running : Tips For The Big Day

Training Program. Checked. - Race gears. Checked. - Hydration and Nutrition needs. Checked.

You are now at the final stretch of your first Marathon journey and you are well prepared and eager to toe the start line. However, bear in mind that even the best prepared, can underperform on race day. So, what are the little nitty-gritty factors that can derail the efforts and preparation and all that hard work that you have put in? Team 2ndskin have finished many races and events and have made all the little mistakes that many first-timers and event experienced runners do. Take a cue and etch these little details into your brain to ease your way through your first Marathon. Ready? 

Let’s turn the clock back to one week before race day. The last few days leading up to your first Marathon is crucial to get your body (and mind) primed for the race. Remember to constantly hydrate daily and to take your vitamins and supplements regularly. It is a good practice to tune your toilet routine to match what your race day program would look like, and that means going to the toilet early in the morning before you leave home on race day to avoid any unnecessary stomach trouble during the race. You will need a couple of days to get into that routine, so start changing your toilet patterns a few days before race day. It is also imperative that you do not turn up at the starting line with tight or strained muscles, so please increase the amount of foam rolling, stretching and muscle maintenance in the last week leading up to race day. 

Stretch out your legs and body and don’t forget your upper back and shoulders as well as a marathon is a full body workout.

Do read and understand the briefing and notes in the race day booklet or information package provided by the organizer. Specific details to get to know include the road closures, parking arrangements, water station locations and distance, route and elevation and emergency contact numbers. Having these information at hand allows you to plan your hydration and nutrition strategy accordingly, get to the race site with ample time for warmup and calming your nerves as well as gives you peace of mind knowing that in any situation, you have the right contact number to get in touch with. You will not believe how many runners do not study the road closures and parking arrangements and arrive late to the race site just before (or even after!) flag-off and are mentally and physically stressed before even running their first kilometer!

RnR, part of the plan

Stress is a silent killer, and being your first Marathon, you may be subjected to mental and physiological stresses that affect your well-being, without you even realizing it. It is good to calm your nerves by doing things that allow your mind to rest and to avoid the “what-if” thoughts that always cloud a person before an important event like an interview, a public speech, or a marathon. Do what works for you; listen to music, meditate or read a book. The important thing is to get your mind off of negative thoughts that may cause you unnecessary emotions. Try it, starting a few nights before your race and hopefully it will help you get some good sleep the night before the race as well.

On the morning of race day, do not try anything new. That means, stick to your tried and tested breakfast or food and drinks that you have consumed before in the mornings of your long run training. If you don’t drink coffee, do not consume that even though many runners say it will give you a kick. Anything that you have not tried prior may cause you discomfort or problems later and that’s exactly what needs to be avoided. The same goes for your racing gear where you shouldn’t wear anything new and untested. Do not have that thought of keeping a new running shirt to commemorate race day and then you find that a bit of uneven stitching causes you chafing at kilometer 15 and you have to bear with the pain for the next few hours. Race in the gears you have been training in for your long distance runs and you should be fine.

Try to get to the race site early. Have ample time to perform some dynamic warmup to get your heart rate up. Some light jogging around the race site for approximately 5 mins about 20 – 30 mins before the race start would be good. Try to seek out friends who are also running the marathon to have a chat or socialise to calm your nerves. At the starting line, whilst all the runners and yourself are crowding, take deep breaths as you wait for the start gun to go off. Remember to start your watch timer or GPS as you step across the start line! Now you’re off!

At the start of the marathon, you may find many runners passing you by. You may feel that you are going too slow in comparison to other runners. Don’t worry, don’t fret. Keep to your pace. Many runners make the mistake of going out too fast too soon and blowing up early in the run. Don’t get sucked into the atmosphere and make the same mistake. Run your own race and pace.

Make it a point to stop at every water station to get your little walk break. Walk through the water station, and grab some drinks if you need to. Take your time to consume your drink as you walk and start picking up the pace again once you’re done with your drink as you move away from the water station. It is also a good idea to consume your energy gels just prior to reaching the next water station as you could then dispose of your gel wrapper at the water station bins instead of holding on to them for long. It is only good race etiquette not to simply dispose of your gel wrappers and other small rubbish along the race route, but only at designated stops and water stations.

A marathon is not only a physical challenge, but also a mental one as well. There will be many instances throughout the race that your mind will tell you to wave the white flag, to give up, and that this is way too tough and you can always try again. Don’t give in to your demons. Find ways to think about the positives, like “I’ve run 28km already, I can do this!”, instead of “I’ve got 14km to go, how can I finish this?!”

Think about a motivational quote or race mantra that you like and repeat it to yourself when your will weakens. A few quotes like “Tough times don’t last, tough people do” and “Pain is temporary, pride is forever” will help pull you through when times are bad.

Remember to give your biggest smile when you reach the finishing line. There will be many race photographers around and you should commemorate your brilliant effort with a beautiful smile, simply because you have earned it. You have earned the right to call yourself a marathoner!

MARATHON RUNNING: INJURY PREVENTION AND CONDITIONING

“No Pain, No Gain.” How many times have we heard that being said over and over again like a broken record; so often in fact that we have begun to believe in it. Well, the truth of the matter is, pain is a term that is too widely bandied about and it is about time to understand that not all form of pain, leads to gain.

Runners are one of the most susceptible sportsmen on the planet to encounter some form of pain in the course of their running exploits. Training for a marathon distance increases that likelihood. One though must learn to identify the different physical sensations associated with pain and know whether to carry on, or rest and recover. A runner experiencing and sharp or stabbing pain should seek professional medical opinion, whilst pain that is constant and associated with movements, and that do not subside after a couple of days should also be investigated. Workout soreness, and dull muscle aches are common and are easily overcome with active recovery exercises.

Pain and injury goes hand in hand. Injury is one of runners’ greatest fears, as it forces the runner to be out of action for a set period of time, and that in itself feels like the worst punishment as all runners want to do is to go out and feel the exhiliration a run outdoors brings. What are the running injuries that literally bring a runner to his knees, you ask? There are so many that it would fill a book to list them all, but here we will discuss a few common ones and how to stay away from them.

One of the most common plagues is shin splints. Shin splints, which is more of a cumulative stress disorder rather than an injury, is an inflammation of the front part of the tibia and in more serious cases, minute fractures to the bone structure. Shin splints typically occur in one or more of the following situations; consistent heel-striking while running, running on hard unforgiving surfaces for long periods, or wearing running in shoes that are worn out or not providing adequate support. The pain is often described as dull and aching and can occur during exercise or after running sessions. Back in 2013, Team 2ndskin athlete Annie Yee was struggling with shin splints for almost 6 months. Frequent icing on the affected area, rest and cross-training via swimming and cycling (to reduce impact on her shins whilst keeping her fitness levels up) allowed her to ease back into running gradually. She now trains with more cushioned shoes and saves her lightweight race shoes for races.

Team 2ndskin resident ultramarathoner Azrulhisyam shares with us his experience in overcoming a common injury which many runners would undoubtedly come across in the course of running mile after mile year in and out. Plantar Fasciitis, also known as plantar fasciopathy or jogger's heel is a common painful disorder affecting the heel and underside of the foot. The causes are very much alike to shin splints but affecting a different area. Azrulhisyam theorizes that the cause of his plantar fasciitis injury was due to excessive workout and running over a long duration or distance. Another probability that was identified was probably the use of racer shoes with zero drop when his foot muscles have not been conditioned well enough to absorb such impact. Upon rest and recovery, the pain gradually went away and it helped when he wore more structured shoes and after better conditioning and leg strengthening, he started to transition from cushioned shoes to less minimal drop shoes again, like the Skechers GOrun 4. Plantar Fasciitis remedies include icing, ultrasound therapy, rolling the underside of foot with foam roller or even golf balls, but most importantly, is to rest and recover. For injuries like shin splints and plantar fasciitis, pushing through the pain does more harm than good.

Running is an extremely enjoyable sport. The time spent outdoors, the fresh air, the adrenaline rush, the camarederie, all contribute to running being one of the fastest growing sports in Malaysia. Don’t allow injuries to be a spanner in the works. Keep in mind that moderation and maintenance is key.

Many runners, especially beginners tend to do too much too soon. They start running, and they see fitness gains and the feel-good factor shrouds them in an envelope of invicibility. They think that the more they run, the faster they go, the more benefits they reap. In a nutshell, overzealousness gets the better of them. Going over your limits consistently when your body is not yet conditioned for it, is a precursor to injury. Mileage and speed should be increased in a gradual progressive manner, by following a structured program. Rest is also an integral part of a proper running program, and rest does not mean cross-training or hitting the gym for strength training. Rest is pure and simple, rest. The body needs to recover from physical exertions, so although it may seem counter-intuitive, rest and recovery is just as important as that next training run.

Just like any sports car, your body requires physical maintenance to keep the muscles limber and flexible and ready for your next running session or race. We have all read about hydration and fueling in the previous article, but maintenance is not just about nutrition. Maintenance is also about body conditioning.

During and after workouts and exercise, the muscle fascia (tissue that binds and interconnects the muscles in the body) gradually become tight and develops knots that need to be stretched out or “released”. It is a condition that gradually builds up and because the tightness and pain is below the runner’s sensory threshold, they are not aware of it until its too late. When the tight muscle fascia starts affecting mobility, cause pain and soreness in the surrounding muscles, injuries happen and recovery takes longer. How is this situation to be addressed? By incorporating a regular conditioning program into marathon-training that involves foam rolling, trigger-point therapy and stretching.

Dynamic stretching before a run and static stretching after helps keep the muscles limber. Running contracts the major muscle groups and over a long run the muscles tighten up. Light stretching after a run helps to elongate the tight muscles and increases blood flow back into the working muscle groups. Some runners believe that a foam roller is a runner’s best friend. We at Team 2ndskin concur with that notion. Foam rolling all the major muscle groups involved in running like glutes, hamstrings, calves and quadriceps; and the “hotspots” like the Iliotial Band and Tensor Fascia Latae frequently and consistently (before and after runs) will help to release knotted and tight fascia tissue build up. For each muscle group, foam roll for about 15-20 repetitions and go on to the next muscle. If there is any soreness or tightness, use trigger point balls to concentrate on the nagging spot. Total time taken for foam rolling and trigger point should not take more than ten minutes a day, so there is actually no excuse not to incorporate it into your routine.

It is advisable to perform stretching and foam rolling everyday in the week leading up to marathon race day. Target the shoulders and upper back as well; due to stress and pre-race jitters in the build up to race day can create tension and tightness. As what we at Team 2ndskin say, “ten mins of rolling a day, keeps the doctor at bay.”

Training and Racing Gears For Your 1st Marathon

Training and running a marathon is not just about pulling on a shirt and slipping on a pair of shoes and going for a run. The right and proper gears you use, could make or break your race, and many experienced and seasoned runners are very particular about the gears and running essentials they use, whether in training or during race day proper.

Running a marathon for a first timer may take anything between 4 to 7 hours of time on the road and countless hours in training leading up to race day. Therefore it is imperative to have the right shoes, gear and outfit so that you can focus on the race itself, and not be troubled by niggling discomforts from improper gear choice.

Team 2ndskin athletes have completed countless marathons and long distance races of up to 160km and multi-day running events and are well-placed to share their insights into the proper equipment and running essentials for training as well as race day. Here, the Team 2ndskin stalwarts offer their views and how to make the proper choices:

Number one on the list is definitely the all important running shoe. A variety of running shoes are available in the market, so picking the correct shoes with the right fitting is really important. Get advice from a specialty running store or seek assistance from experienced runners for recommendations. A good pair of running shoes is the one that wears snugly and comfortable to your feet. For that reason, the right pair could be subjective to personal preference and running gait. A few important factors to consider before selecting your ultimate racing shoes are footstrike, pronation, arch pattern and level of cushioning and structure. Most runners go for a structured/cushioned shoe for training sessions and stiffer running shoes with lesser cushioning for race day. 
Cushion is comfortable, but too much cushion dampens the runner’s energy which slows down transition between landing to toe off.  Most of Team 2ndskin athletes race with the feather-light Skechers GoMeb 2, Skechers Performance Division’s racing flat. GoMeb 2 has a Dupont Hytrel plate in the midfoot for some stability and springs back for energy return. The upper material is highly breathable; keeping feet cool and dry in endurance races. Pairing the right shoe with proper technical running socks that wick sweat quickly and are lightweight tremendously aids the runner on race day. – Jun Shen; 4X Ironman Finisher 

If you are looking to improve and move towards more serious running, a GPS watch plus heart rate monitor (HRM) is essential. A GPS enabled watch allows you to plan your training and races much better. Depending on the features of the watch, the data provided includes time, distance, elevation, heart rate, pace and calories utilized on top of other additional data. The watch is a great tool to record your performance during training and races. Incorporating HRM with GPS, the HRM provides feedback on your running effort and identify the level of intensity that are you running. This data can be used to plan your training more effectively. You can also set alerts and program into the watch to provide real time feedback of the intensity range you are training in. Other than using HRM, pace can also be used as feedback to plan your training. You can even challenge yourself by running against your previous saved sessions.

The latest Garmin GPS-enabled watches has integration with social media that allows your training to be tracked real-time. This allows individual to know your last updated location, in case of emergency. You can also activate track back feature to lead you back to where you start if you are lost in a new area. Team 2ndskin train and race with Garmin Forerunner series, 920XT and Fenix. – Roy Yeow; 160km Ultramarathon Finisher

Whether you're running in hot or cold weather, wearing clothes made of a technical fabric will help you stay dry and comfortable. A synthetic wicking material, such as Vaporlite, will wick the sweat away from your body. Do avoid wearing cotton as once cotton fabrics get wet, they tend to cling to your body and causes irritation. In hot weather runs, wearing clothes that wick away your sweat will help prevent chafing. High-risk chafing points should be well lubricated to reduce friction caused by wet apparel against bare skin. Team 2ndskin athletes train and race in lightweight and performance-oriented technical running tops by 2ndskin Clothing.

Some female runners may ask for guidance on selecting suitable sport bras for running. Choose high-impact sport bras to feel supported as they provide effective support and to reduce bounce while running.

The sports bra should fit you properly and not be too stretched out. Most sports bras need to be replaced after a set recommendation in terms of cycle of washes, when the elasticity is lost, or if your weight changes significantly.

Choice of shorts and pants is also a matter of personal preference.  Some runners prefer to wear lycra/spandex tights because they reduce friction between the thighs. Others prefer baggier shorts or split shorts for airiness. You can also wear long running tights, which may come down to your knees or calves.  These can also help to keep you warm in cold weather. – Annie Yee; Malaysia Women Marathon Champion

Many observers think that wearing sunglasses during your runs is all about making you look cool, but they actually provide benefits which are often overlooked. First of all, a good pair of sunglasses protect your eyes from the harmful ultraviolet (UV) rays. Secondly, sunglasses are a great way of reducing body tension as squinting your eyes increases the tension in the muscles of the face and neck, which can be transferred down the body and impact the efficiency of the running motion which eventually affects your running performance. Other benefits of wearing sunglasses on the run are to keep bugs, dust, dirt and debris from getting in your eyes, and to improve visibility depending on the tint of the lenses used. While picking a good pair of sunglasses, check out its UV-protection level, whereby the quality ones will block 100% of UV-A, UV-B and harmful blue light. Go for polarized lenses which reduces reflective glare, and impact-resistant lenses that are tough and durable for your active lifestyle. You must also invest on the comfort and lightweightness features and ensure they sit solidly on your nose with a traction grip so  that you may wear them comfortably in long runs. – Azrulhisyam; Multiple 100km Ultramarathon Finisher

What used to be reserved only for top tiered athletes has been made widely available for the general masses today. Compression shorts, pants and calf sleeves help especially for longer distance running or endurance sports where the users will reap the maximum benefits. Popular as sportswear alternative to shorts or track bottom, the compression wear has gained a big following. A properly sized (to fit) compression wear may help to improve deoxygenated blood return to the heart and help to improve performance. By decreasing the instances of the muscles vibration due to impact, it helps the user to potentially reduce fatigue and increase endurance due to more efficient use of energy for forward motion. Used as a post-race or post-training wear, it helps to speed up recovery and you can reduce the delayed onset muscle soreness (DOMS) syndrome. Team 2ndskin train, race and recover with Kraftfit Compression Wear and their Powerband Technology that greatly aids muscle support and provides ergogenic benefits.

Compression tights can double up as a suitable innerwear for long-haul air travel too providing relief against Deep Vein Thrombosis (DVT).  – Ee-Van; 4X Ironman Finisher

The last thing to worry about while you go out for a run is to have your loved ones at home worrying about your safety. We have all heard the horror stories of road accidents and medical conditions afflicting runners during runs and races and we should be prepared for worst case scenarios. Having information such as your emergency contact numbers, medical condition and history, or drug allergy visibly attached to you will help speed up the process of medical attention in the event that you are involved in an incident and becomes unconscious or unable to speak. Lifeline ID, a local producer of identification gear, allows you to customize the information to appear on your ID while giving you the options on the type of ID you prefer to wear. – Azrulhisyam; Multiple 100km Ultramarathon Finisher

Running in its most basic form is a simple sport. However, if you have intentions to be a serious runner and to participate in marathons and improve your performance, running gears become absolutely necessary. There are other running gears that many runners use, like running belts to keep small personal items, technical running caps and reflective bands/blinkers for low-light running sessions. Ultimately, running gears are a personal choice and not one-size fits all, especially in today’s vast availability of different choices and selections.

Melawati 10km Race Report - Deo

Admin has been lazy the past few weeks (no excuses) and we are back again! Kicking it off, or rather catching up with more regular posting, we are sharing Deo's Melawati 10km race report. A bit overdue - but better late than never.

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Melawati 10K Run - Race Report

Awesome Medal

This event has been around for the past two or three years, I can't really remember. But what I can remember is that each year, there was complaints about the route being under distance than the 10km as advertised. But when the event was out for registration, I was not hesitate to register early for some reasons. First of all, the event t-shirt is supplied by my sponsor, 2ndskin. Obviously, it is great to support my sponsor in any way I could, apart from it being of high quality with nice design. And secondly, 10km race would be something more logical to do (than a marathon in Hatyai held on the same weekend), after a three-week marriage leave (from running and any form of exercise). At least I can test my fitness level and how my body cope with racing after a long break. Between my marriage leave and the race, I could only do a few run with the longest one being the 16K. Even so, I could not get to the speed I desire over shorter distance runs. So, when the race day arrived, I told myself to take it easy, just see how the body works.

I arrived at the race site quite early, managed to doze off for a good 15 minutes at the nearby designated parking area. And anticipating that there won't be a big crowd, I took my sweet time to walk to the start/finish venue with some fifteen minutes from the flagoff. True enough, the crowd was rather small and I could right away line up at the very front of the pack if I wanted to. But I decided to walk to the back and look for familiar faces and found my team mate, Roy, and some others. As it got closer to 7am (scheduled time for flagoff), the crowd of runners mostly clad in the bright orange 2ndskin t-shirt started to flock the start pen. But it was still a small crowd of some, maybe, 600 runners, and I could see the tail of the crowd from the first few rows at the front. I slowly made myself to almost the front of the pack and glancing the front rows, I don't recognise any familiar podium faces and wonder why and where are they? Later I realised that maybe the prizes offered were not attractive enough with only top three winners in each of the four categories were awarded with cash prizes. 

The flag off was delayed by 10 minutes but luckily we were saved by the weather that remained cloudy throughout the race. And right from the beginning I was trapped in between the front runners and had to speed up so that I won't got pushed or maybe tramped by faster runners behind me. Right away, a famous Malay proverb came through my mind,"kalau takut dilambung ombak, jangan berumah di tepi pantai" where in this case it literally means, if I can't run fast enough, don't stand near the front pack." Glancing at my Garmin watch, I saw myself doing sub 4-minute pace in the first 500m of the race which is quite a mind boggling for me. Knowing my lack of training, I was wary if the fast pace would not be for long and I would succumb to it. Nevertheless, the body felt good and I thrive to run fast as long as I could. The Skechers GOmeb Speed 3 worked wonders too, kept propelling me for my next stride. The first kilometer was done slightly under four minutes. I could see there were about ten runners in front of me. Not bad, I told myself. I found another motivation to keep running fast - not to let runners behind to overtake me, as much as I could, which in the and only about three or four runners overtook me. 

The route was flat in the first kilometer - maybe that explains the fast pace, before gradually goes up in elevation (although by not much) in the second kilometer hence, my pace dropped to 4:15-minute, which is still fast to my standard. The route went up and down and that correlates with my pace too, around 4:30-ish minute when it goes downhill and 4:50-ish minute when it goes uphill. I tried very hard to run under 5:00-minute pace and that was what I did. Besides some rolling elevation, the route was really nice, going through Melawati neighborhood, running near Bukit Tabur and Klang Gate Dam. The route was also shaded and at one stretch it reminds me the Bukit Tunku stretch near the Arabic School as we ran towards Dataran Merdeka. There were three water stations which I think is adequate. All of them served Revive isotonic drinks and mineral water but the mineral water was dished out in 500ml bottle which I think was a waste when I just consumed a few gulps, poured some on my head and threw it away only half-empty. 

The killer elevation came at KM7.5 and I thought that almost killed me, especially when I felt the urge to pass motion. I knew my heart rate has reached its maximum but I trudged on, kept reminding myself that it would be just less than 2km to go, with anticipation that the race would be about 500m under distance. By that time, I lost count of my placing and how many runners had passed me. The killer incline reached the peak at KM7.9 and it was all the way downhill and soon I arrived at the final turn towards the finish line. The race was only 8.9km in distance, a lot less than what I had anticipated earlier. Nevertheless, it didn't dampen my mood to celebrate my time of 41 minutes and 34 seconds for the 8.9km run (4:40-minute average pace). I was happy with the way I ran the race especially when was only expecting to run at 5:30-minute average. I was elated! It was a great speedwork, I told myself. I later found out that the timing puts me in the 10th position in Men's Open and 14th overall.

With 2ndskin teammate, Roy.
Overall about the event, I think it was well-managed, if you don't mind the under distance. The route was nice, traffic control and marshaling at junctions were adequate. Three water stations should be sufficient for a 9km race. The race venue was an acceptable one, with adequate parking space for this size of crowd. However, I still overheard a runner talking about absence of goodies bag where runners were only given the finisher's medal upon completing the race besides the cereal in cup from Nestle and Milo. Well, the entitlements have been clearly specified in the race information which runners should have read before signing up for the event. Today, runners are spoilt with abundance of race options every weekend so, read the race information carefully. If you like what you read and you feel it compensates the fee you're paying, then go for it. If not, choose other race. Simple. And oh yeah, the event t-shirt by 2ndskin is very nice, receiving many compliments from the runners and so does the medal.

For my race details at Garmin Connect, click here.
For official result (overall), click here.

Running On The Other Side

Team 2ndskin Principal, Eugene decided on a life-changing move with his family late last year and he has been living in Melbourne, Australia for the last 5 months. The team caught up with him when he was back recently for some work, and he regaled us with his experience of the running culture Down Under. We're sharing here, what he said with all of you.

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Running On The Other Side

15km Done!

Having been in the Malaysian running scene since 2007, I've had my fair share of seeing races and events sprouting every weekend, more and more of the mass community taking up the sport and engaging in a healthier lifestyle. Its inspiring and motivating to see people from all walks of life and age, lace up their shoes and head out for a jaunt. I truly believe that running in Malaysia will become bigger and the response will be greater, which bodes well for the lifestyle of the future generation.

Fast forward from 2007 to December 2014. Landing on new shores and taking time to settle in, i only gradually started running again in Melbourne in January 2015, with some easy short runs to get back in the groove.

Settling down in one of the Eastern suburbs located midway between the City Centre and the mountain ranges, every direction I look outside my door, i see rolling terrain. And it is because of the terrain that I believe I have somewhat improved in my running performance. One of 2ndskin's best selling shirts has the saying "Hills are speedwork in disguise" emblazoned across the chest, and that's a fact. I say, if you want to improve on your speed and strength, take to the hills, and take them on! The harder you go, the flatter they seem after a while.

What about the running culture you ask? From my opinion, running as a lifestyle seems to have been ingrained in the community for many many years. Its a different sort of environment, where local events don't offer shirts, finisher medals or goodie bags, but runners sign up with a fee just to push themselves against their own timing and other competitors and feel good about it.

I wanted to experience first hand what "small scale" running events were like, so I signed up for a 15km challenge in February. A simple straightforward run of 3 laps of 5km with timing results and hot pancakes at the finish line pulled some 450 odd runners to the start line for 3 categories of 5km, 10km and 15km. No medal to show for it, no shirt to wear after the run, just me against my watch and the guy who would be racing me down the last straight.

My takeaway from the race? Wide-open eyes.

I started the race with a 5:15/km pace. Within 300m, I was close to the back of the pack. I thought, ok its normal for runners to go out fast due to adrenaline and then gradually slow down. Minutes ticked past and I was making no ground on anybody. I started getting a bit worried inside. I mean, at the recent SCKLM 2014, I did the 10km run in 52 mins (5:12/km pace) and ended up in the top 30 of my category. In an event like this, where there's no prize money and no medal and no goodie bag, we're talking the "non-elite" runners, right?? I couldn't comprehend the pace. I decided to push the effort a little bit more, and started doing 5:00 min clicks. I managed to pull myself further up the crowd but in general hovered around midpack.

Since we were running loops of 5km, I could see the lead runners on the opposite side of the road throughout the 3 loops and based on my calculation, if we had gone another loop, I'd probably be lapped by the first 5 leaders! So how did the outcome go? I ended up in 38th position overall, out of 103 finishers in the 15km category with an average pace of 4:52/km. 6 runners aged 50 and above finished ahead of me, with one of them doing a 4:16/km pace.

To have a better understanding of the level of running, the top 20 runners in the 10km category came in under 40 minutes. It made me wonder, is that the average performance here in Melbourne? I mean, there's nothing but PB's and fresher pancakes at stake. No limited medals, no prize cheques, nothing but old-fashioned running for the sake of running. I was pretty sure the top guns didn't show up.

So, I started being a little bit more observant. I don't believe its the food or the weather that makes them stronger runners; it has to be more than that. Little by little, I find things that probably play a part in the difference in performance.

I was at my daughter's school athletics day, when seated comfortably at the stands alongside the running track and field, I heard the announcer ask the Grade 3 students to line up at the start line for the 800m event. My ears perked up. 800 meters? 9 year olds? I thought i heard wrongly, but when the kids raced around the track TWICE, i realized that the grassroots were different. Could that be the reason why as adults, the athletes are stronger? Is it because most of them started young, and are encouraged to start young?

I realized that my daughter's school allows them 2 breaks between 9am and 3:30pm. A 40 minute mid morning break and an hour lunch break. Both times, the children are ushered out of the classrooms, and the class doors locked. Everyone is "forced" to be outdoors (if the weather permits of course) and with 2 big fields, 3 sets of play areas (monkey bars, slide, spider ropes, etc) and a very large compound, the children are allowed to develop physically, from a young age.

And maybe that's the reason. Physical activities are a lifestyle, from a very young age. 

When physical activity IS a part of your life, it becomes routine. You don't need external factors to motivate you to get moving, stay healthy, improve your performance. You don't need a collection of medals, or certificates or bragging rights. You just do it because it has become second nature. Maybe that's the reason.

I am truly enjoying my runs over here in Melbourne. The traffic is good, the motorists respect us runners and cyclists, the pavements are wide and never-ending, most if not all suburbs have nature reserves and the neighborhood streets are generally safe from petty criminals and muggers.

Let me share more stories after my next event in May. Till then, keep running strong!