Standard Chartered KL Marathon Race Report - Team Athlete Chan Jun Shen

Team2ndskin Athlete Chan Jun Shen and Deo AH broke their personal best in Standard Chartered KL Marathon! Checkout Chan Jun Shen's race report and his tips to get faster on race day!

2016 is a big year for me to chew ever since I set up my goals to be achieved. The main goal is to pass my Air Engineer’s board followed by all the sporting achievement goals include breaking all my personal best by end of the year. My main goal took up a lot of my time, I come back to my room really late at times. Hardly get an 8 hours working routine because I need to learn as much as I can in the Air Wing. Not complaining, I enjoy learning new things. 7^th of August became my big day to break my long overdue personal best for Marathon Distance. The last time I seriously ran a 42.195km was in 2010 when I finished 3 hours 38 minutes with lots of walking at the last 10km, poor pace management. I knew I have the potential to do much better than this but I had some other commitments, so I put this goal on a rain check. Standard Chartered KL Marathon is my best chance to break my PB. 

Preparation 

Based on my race records, I consistently clock average 4.19-4.25mins/km in all my Half Marathon distance. So I worked out my pace from there. I was a fat 58kg athlete 4 months before SCKLM, the goal was to shed 4kg before the race week, consistently carboload after training, stay injury free by stretching every day and gradually increase the training mileage. I bought a digital weighing scale, every day after training I will strip off naked for weighing before I key in my weight data in Garmin Connect. As I slowly increase my mileage, I notice my ankle couldn’t take the stress. I went back to Garmin Connect and check my Running Dynamics to confirm my running gait. True enough, I have very minor imbalance in Ground Contact Time. The left foot kick off faster than the right foot, taking up more stress compared to the right foot. I did some correction drills but not much improvement seen, the left foot is still kicking harder than the right. I came to the last resort, working on my cadence. If I can up my average cadence from 180 to 182, I can greatly reduce the ground impact and also improve my vertical oscillation. I set the metronome in Garmin Forerunner 920xt every time I do cadence drills. It helps to keep my tempo without overstriding. Roughly one week leading to race day, my resting heart rate went down to 49 beats per min. I was very well rested.

Utilizing Garmin Connect to correct my running gait.

Pre Race Day

I weighed 55kg before I drove back to KL from Lumut with my squad Lt Quek, he will be losing his marathon virginity in SCKLM. =p I got my race pack delivered to my house but he didn’t, so we still had to drop by the race expo to pick up. I didn’t check the race pack collection area so we both went to Dataran Underground instead of Kenanga Wholesale City Mall, rookie’s mistake! Then we walked to KWC Mall, brisk walk passed all the booth saying hi and wishing each other good luck for tomorrow then got back home by noon. Quek and I had super heavy Nasi Goreng Kambing, my way of getting a good sleep. I love to sleep after heavy meal. 7pm we were already on the bed. At 10pm, I was awaken 2 times by Azan, then I couldn’t get back to sleep anymore. I watched youtube, checked the race route, had a look at my race gears, then laid on my bed again. I just try to let the body lay flat and rest despite not able to sleep. The pre race jitters got really serious, I was listening to my own heart beat middle of the night. 

Race Day

 

Train ride to race start.   

Had my breakfasts, 4 breads and kaya, 2 bananas and a hard boiled egg made by my mum before she slept. The complementary train ride was a big thumbs up from me. This shows how much of attention to details given by the organizer to make everything easy for all runners. Baggage check in was a bit far from race start, but I believe it was a smart move to prevent congestion at the starting line. 30 minutes before gun goes off, I was inside Pen2 doing my warm up. I had a lot of thoughts lingering in my mind. GPS signal locked, metronome set, virtual partner good to go and all alerts are working in my Garmin Forerunner 920xt. I am very sure Skechers GoMeb Speed 3 is perfect for me, the only thing I modified was the traditional laces replaced with lock laces. Annie said she wanna run with me but I told her that I am willing to screw up this race holding at high pace, so if I fumble this time please proceed with her podium goal. I will try to hold 4.45mins/km as long as my body could take it. 10 seconds before the race kick off, I took a few deep breath and wet my body with the mineral water I carried too cool my body down. I wore my 2ndskin Vapor Lite running vest, so the evaporation mechanism helps to cool my body off.

First 3 kilometer I was doing like 4.15mins/km without realizing. I slowed down a few times just to stick to my 4.45mins/km plan. Deo and I were running side by side but we didn’t talk, both wanna PB so we save the nonsense after the race. =p Many runners formed their pack but I never bother to follow, I have my virtual partner in my watch already. I took a caffeinated energy gel at Jalan Jelatek Fire Station kilometer 10, one capsule of Hammer Endurolytes and Hammer Anti Fatigue. Up till kilometer 21 as I entered Duke Highway, my rhythm was awesome as I felt fresh, super fresh. Average pace was holding at 4.30mins/km. There were a few rolling hills around kilometer 22, all of a sudden I felt a little sluggish. My watch’s alerts never stopped beeping to warn me that I am slower than 5.05mins/km! Weh panjat bukit la for sure la slower! I picked up my coke given by OP Azrul X Game, he paced me a bit with his new bike. Didn’t get a chance to have a glimpse at his new race machine. Maintaining a caffeine free diet gave me the advantage of kicking the pace higher once I get my caffeine boost. Soon, I was back to 4.30mins/km pace. My parents were on the highway cheering for me in the wee hour because Duke Highway is just next to my neighborhood.

I had to consume more gels from kilometer 24 onward. I started to starve a little, pace was dropping to 4.40mins/km also. My simplest rule, eat energy gels when hungry. Every 5km I took in one gel. The change was a dramatic one, from super fresh at kilometer 21 come to slight hunger at kilometer 24. This is not good. I am aware of the major climbs at kilometer 33 onward, so I needed to refuel at every single water stations. The drum beats along the highway kept my tempo going, and the volunteers were really helpful in assisting us. I snatched one cup of isotonic, and two cups of plain water. My Skechers GoMeb Speed 3 was not soaked with water despite some of the cups I missed, the ventilation was superb!

Kilometer 30, I was a struggling to keep my 4.45mins/km pace, my face tells everything. I still can finish this within my PB time because I am more than 20 minutes ahead of my PB time! Hydration and refueling went as per planned, till around kilometer 34 I snatched a Caffeinated Hammer Energy Gel given by my team mate Tri Stupe. I stuck the tempo set by my metronome, keep up with the 180 beat per minute. The slow pace alerts really discouraged me, I can’t dig anymore deeper in my reserves! Kilometer 35 onwards, I barely survive the hilly winding roads of Langgak Tungku at 5.00mins/km pace. Although I am lacked in LSD mileage, I have nothing to regret because every single day I am racing against time to finish up my work! The mental battle starts now. Legs feeling the tingling cramping sensation. 

Kilometer 35 took a long time to reach, I saw my 2ndskin team mate Jason. Took another coke, drank as much as I could to get the caffeine boost. Yuan Yu Fang local women champ overtook me at this time. Then I saw my UPNM batchmate Aiman, he escorted me with my 5.00mins/km pregnant tortoise pace. Still ahead of time, possibly hit a 3 hours 21 minutes finishing time! 

I was about to tell him that if I ever collapse please wake me up, I have 20 minutes nap to spare for my PB =p Hope he knows that I wear my LifelineID Companion. I cannot wait to settle this and go home to sleep! 

 

Smoked a Half marathoner=p

Kilometer 40, I up the pace to finish off whatever I left in my tank. Tried to take one more Hammer Anti Fatigue and end up dropping it. Huge disappointment! Till now, I had sucked in 11 gels in total! Surely my urine will be the same colour as the energy gel later. Haha. The legs start to cramp, my jaw and fingers cramped also. If any shorter distance runner bang me, definitely my weak body cannot take the hit already. I just need to survive 9 more minutes and I can collapse after that. 

 Sufferfest! =)

Just keep going!!! 500m before the finishing arch, my parents, Edan were cheering so excitedly. Aiman left me here to let me conclude my mission. Come on!!! I pumped my hands and kick as hard as I could to score the very final phase of my Marathon at pace 4.10mins/km. Once crossed the finishing arch at time 3 Hours 22 Minutes 40 Secs, beat my personal best by 16 minutes! That’s around 3 kilometers ahead! Hoorah!

 3 Hours 22 Minutes. New Personal Best by 16 minutes! =)

My body hurt so badly, once I received my medal and finisher tee, I laid down on the floor and nap. Aiman is a true friend sitting next to me ever ready to give me assistance, then my parents came. I had massage, didn’t have to queue because I finished the race early. Haha. One thing for sure, I was not in disbelief because I could have done this long time ago if I put an effort to break it. In the meantime, I use the apps made by organizer for us to checkout on our friends. Quek and Annie were still out there. Deo already finished a few minutes behind me, he scored his PB as well! I was so glad for the race went smoothly and uneventful. I will be taking one week of break from running, let my two toenail peel off first before I come back to training. I am done with my marathon dream this year, next will be Ironman!

 

Let me sleep first =p 

 With my parents=)

 Lt Aiman the Great

 

My Thank You wish =)

Thanks to my parents for waking up so early made hard boiled egg for my breakfast and stood by the road cheering for me. Thanks to my friend OP Azrul X Game for offering me the bottle of coke that revived me from a sluggish 5.00mins/km pace to 4.30mins/km at those critical kilometer marks. Thanks to my team2ndskin fellas, it is always a fruitful discussion prior to race day. Thanks @jasoncolour and Tri Stupe for the coke and gel at the Langgak Tungku ever ending hills, I was brought alive from dead. Thanks to @alphot for escorting me starting from kilometer 35 when I was really struggling and bonked so badly, it meant a lot to me. Thanks to all family and friends for tracking me and all the midnight good luck wishes. Thanks to @becca_jori for being so understanding throughout my busy days working and training, you're the best girlfriend ever! ;-) Thanks to @2ndskinasia @hammernutrition @skechersmalaysia @garminmalaysia @lifelineID and most importantly Royal Malaysian Navy for all sorts of support including providing gears and fuels for this race. Thanks to Tadonamo and Old Putera gang for keeping track. Congratulations to my buddy virgin marathoner Lt Quek for the strong finish.

3 hours 22 minutes, my new Personal Best for marathon distance 42.195km specially dedicated to everyone who supported this mission of mine.
‪#‎team2ndskin‬ ‪#‎teamNavy‬ ‪#‎teamOP‬ ‪#‎garminmalaysia‬ ‪#‎hammernutrition‬‪#‎2ndskin‬ ‪#‎skechers‬

‪#‎GoMebSpeed3‬ ‪#‎NavyEngineer‬

 

  Finisher Certificate. Ranked 39 Overall. =)

4 Days after SCKLM, I sat for my Air Engineer’s board with my boss and I managed to pass it smoothly. Next target is to pass the Chief Engineer’s board for me to slash the biggest goal of this year! Nobody understood the pain I had in my body underneath my uniform, I never complain or give any excuse to skip my work for the sake of racing. All age groupers face the same challenge, just like me. Right now, my motivation is high and strong. Hopefully 2016 will be a fruitful year for me!

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.

Powerman Malaysia Duathlon - Deo's race report

We've heard it that the recently concluded Powerman Asia Duathlon Championship - Malaysia has closed with a bang, not only it was properly organized, it has also made its way into the Malaysia Book of Records for being the 'Largest Participation of Duathlon Championships' in Malaysia, with 2,645 participants of 39 nationalities. Out team athlete Deo was lucky to be part of the record by taking part in the Classic category (10km run, 60km bike, 10km run). It was his first ever Powerman race and third duathlon appearance. Deo, who is more known as a runner shared how he managed to capitalise his strength in running to overcome his cycling leg.

Read on how the race went for Deo...

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Powerman Malaysia made a return after 2-year hiatus. It was last held in 2013 and was not held on the year I got my bike and learn how to cycle and hoping to do a duathlon race. With Powerman not held in the last two years, I had my share of duathlon racing just from Port Dickson International Duathlon, which I can say I did quite awesomely, finishing under 4 hours in both years. So when it was announced back in August last year that Powerman Malaysia will make a come back to Putrajaya, every duathlete or the duathlete-wannabe got really excited, myself included. Registration was done early but training was hard to come by. I last cycled in August last year after PD Duathlon until I picked up my bike again two weeks before Powerman to get back into the rhythm. Only one brick session was done prior to the race day and even that, the bike leg was just over 30km as we called it a day after I had my tire punctured and spent a good 30 minutes on a very hot day replacing the tube. The only good thing I took home from the brick session was that the second leg run started at 12pm on a very hot day, which gave a good simulation to the hot Powerman Malaysia.

Unlike PD Duathlon, Powerman Malaysia's route is a bout loop. The two 10km run legs were done along a 5km route while the 60km bike loop was done over a 30km route. So for sprint category, they just do one loop each for run 1, bike then run 2. Came the race day, I thought I was quite ready for it. I am all confident with my running, except that I was worried I may go too fast in the first run leg leaving me with tired legs for the second run leg. For bike leg, I got my bike tires replaced to a new pair, this was long due. I was just hoping that I was spared from any mechanical problem. Even a puncture scared me so much. And as my weakness will be the bike leg, suffice if I could maintain a 30km/h average speed for the 60km ride. Gears wise, I was hoping to minimize the time spent in transition zone and it worked well for me during the race. I managed to carry/uncarry whatever things as planned although there were still some snacks and Coke in my transition basket that I didn't touch at all. The race pack and kit collection was on Saturday, which was also the day when we have to check-in our bike. But everyone was worried to leave their bikes exposed under the hot sun. So, it was allowed to check-in our bikes in the morning before the race.

Race day came. I was up early. Went to the race site early and was among the first ones to check-in the bike. Couldn't spot much people that I know, just a handful of them. Changed well wishes. Had the much needed toilet break before I got really sleepy. Dozed off for a while on a bench nearby and about 6.30am, I made my way to the start pen. As it was a record participation for Powerman Malaysia, I guessed it was better to get in early and get a spot as closer to the start line as possible. I managed to get a spot some 50 meters behind the start line. I looked behind and couldn't see the tail of the pack. There were so many people, and came from many countries too. Next to me was a group from Sri Lanka, and we have the elites from all over the world. That includes Emma Pooley, former Olympics silver medalist in time trial, who eventually won the women's category.

Race started at 7am and I had a great run. I ran like it was a standalone 10km race in the first few kilometers but later as the route went a little uphill along the back route after Petronas, I reminded to slow down a bit, afraid that I may lose out of steam for the bike and second run leg later. But by that time, I was quite at the front and I didn't encountered much human traffic jam. When I got back to the start line, the sprint category hasn't been flagged off yet. So there were loud cheers from them as I passed them by and I heard my name was being called many times, here and there. That lifted my spirit a bit as I moved past the start line and transition zone more swiftly for the second loop and the first running leg. Same story in the second loop but when I was around Petronas, I was already strategizing things to do in the transition zone. What's first to do, second, next, and so on before exiting the transition zone for the bike leg.

Got back to T-zone in an official time of 0:44:37, which I think was fast and no wonder there were not that many in front of me. I was recorded as 71st runner overall. The good things about being early into the T-zone is that it wasn't crowded and the aisle that takes you to the exit of the T-zone was clear for you to run with your bike. The T-zone itself was a little small and crowded where the space in between one bike to another is too close apart and there wasn't much room for you to lay your butt on the aisle. And of course, you get lots of photos too by being quite at the front pack. I got everything I need for the bike leg, took of the running t-shirt and leaving with just tri-suit, put on cleats, gloves, helmet, sunglass, chucked Hammer gels and electrolytes into the back pockets as well as the hand pump; and I was ready to go. I was timed at 0:03:40 in the T-zone and the bike leg adventure began.

Starting the bike leg, fuelled by Hammer Gel #howIHammer
[photo by Soon Chung Lim]

Not long from the start of bike leg and going into the highway stretch along Lebuh Wadi Ehsan, I was overtaken by many cyclists, thin, fat, young, old, like a thousand of them. Some were just on normal bike but mostly on TT bikes where they lay their arm lazily while cruising past me with the loud sound of their bicycle crank. At times I got quite annoyed that I couldn't match their speed but I couldn't do much. I could just ensure that my average speed will not go down to below 30km/h as planned. As much as I wanted to hook on any peloton, Powerman rules don't allow you to draft. I asked one of the marshals earlier what is considered drafting? and he answered, to ride in no less that two-bike space in between you and the rider in front. Officially, you have to ensure the gap is 10 meters apart. But with only one lane on the highway that is closed from public for the bike leg, there was no way that you could be draft-free, especially during the uphill sections. I can consider myself lucky as it was still not as crowded from the position I was riding so it was a smooth ride. After a while riding along the highway, I was back to start/line area for another loop of the bike leg. At that point of time, I really wished that I had signed up for the sprint category. Nevertheless I still have to continue for the second loop. This time there were less people overtaking me, maybe they are also losing steam. Same story as in the first loop, very lucky not to encounter any issue until I got back to the T-zone for the final run leg. My bike leg was timed at 1:53:46 and placed 455th place overall. So actually, there were only about 380 people overtook me, not a thousand lah *phewww...

Cooling it off during the second running leg...
[photo by Nik Fahusnaza]

Entered the t-zone, rest my bike, change shoes, and off I went for the run leg. It was almost 10am. It was not as hot as during the Sunday when I did my brick training. But it was still really humid. There was a water station right after the T-zone exit and I poured a cup of water on my head while sipping another cup. Then I moved for my run leg. My legs felt strong. Although I felt cramps were coming on the calves during the bike leg (which was quite strange), I felt good with the legs this time around. I was running at 5:00 pace in the first km until cramps came attacking both calves. I had no other options than to slow down and jog at pedestrian's pace. When I felt the cramps had eased, I picked up my pace again. Had to stop few more times before the cramps went away for good. I told to myself that the cramps may not be due to the heat or dehydration but more for the transition from cycling to running and the muscles were adjusting themselves, I thought so... They went away with 7km to go in the race and I could run again, all the way, only stopping at water stations for cups of drinks and iced sponge. By this time, I overtook a lot of runners, and entering into the second loop for my last 5km run, I also overtook many of those who were still in their first loop. By this time, many runners were seen walking on the side pavement, instead of on the road, to shed themselves from the sun. Somehow, I feel the loop route is better than one big loop as in PD Duathlon, as you get to bump into many others, encourage them or being encouraged by them.

Nearing the Ministry of Finance building, I knew the end is near. I got even stronger and swiftly run to the finish line. Completed my run leg in 0:52:01, for overall finishing time of 3:37:31, which I am really happy with. That puts me in 118th place overall (out of 1,316) and 16th out of 283 in Male's 35-39 age category. The timing also puts me as 49th Malaysian. Not that bad, as I managed to recover from my slow bike leg and overtook many of those overtaken me in the bike leg during the final run leg. I remember a friend mentioned to me before the race, "Don't worry, you'll be fine. Duathlon is more about running than cycling..." and she's true!

My 1st Powerman Duathlon result.

For my race details on Garmin Connect, click here.

Skechers GoRun Ride 5 Review

Skechers GoRun Ride 5 Review by Team Principal Eugene Teoh.

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I must admit that I am a very big fan of the Skechers GoRun4. It is practically my go-to shoe for every distance, from the 5k to the Marathon. Of course, with the association with Skechers Malaysia, I've had the opportunity to try out practically their entire range of performance offerings, from the stiff and fast GoSpeed (GoMeb) to the FitKnit Bolt and bouncy GoRun Ultra. Some of these models have a permanent place in my (overflowing!) shoe cabinet, like the GoSpeed (that I use for fast workouts and up to 10k's) and GoRun4's. The Ultra though is a tad too high in profile and soft for my liking, so I was wondering how the Ride5 would suit me.

To be honest, I had no inclination of how the Ride5 would feel like, as although the Ride series is already into the 5th iteration, I have not tried any of the preceding Ride series of shoes. High level understanding tells me that the Ride5 should be more cushy, heavier and more structured than the GoRun4. Do these initial assumptions prove true? We'll find out.

I will skip all the technical mumbo-jumbo of the Ride5 and give you a personal real feel impression of the shoes, as I'm pretty sure if you google "Skechers Ride5 review" you will be inundated with a load of sites/blogs giving you the lowdown on the weight of the shoe, the overlays of the mesh, the repositioned pods on the outsole, etc.

I've put about 50-odd kms in the Ride5 to date, and done run sessions in different conditions; tired legs, fresh legs, midday heat, road, concrete pavements, gravel bits, grass and the below are my thoughts.

The Ride5 definitely feels heavier on the run, compared to the GR4, but not by much. If compared to the GR-Ultra, the Ride5 would feel like a nimble Mercedes C250 to the GR-Ultra's Landrover Discovery-like tank. I've been so used to the GR4, that if I put on a heavier pair of shoes, I notice the weight gain immediately. A quick weigh-in confirms my notion, the Ride5 is 10% heavier than the GR4.

One good thing about Skechers Performance shoes is the relatively wide toebox which suits me very well. There are major shoe brands where the shoes have a narrower toebox and I'd have to upsize to fit the front of the shoes, but then the gap front and back becomes too loose for me. The Ride5 fit at the toebox is pretty similar to the GR4, which is great for me and a tad wider than the GoSpeed (GoMeb) series. The one thing that bugs me a little though is the inner foot arch support of the Ride5 feels a lot more prominent than the GR4. Whilst wearing the GR4, my midfoot is allowed to flex (flatten out) when I land, which is more in tune with my natural biomechanics, however, the Ride5 has a stiffer arch support, which limits the flex of my arch. Do note that I remove the insoles from ALL my Skechers shoes as I prefer more ground feel and (on a more personal note) the fit feels more comfortable to me without the insoles. I've got a whole stack of brand new never worn size US 10 insoles if anyone needs any!!

One major difference between the Ride5 and GR4 though, is the construction of the tongue. The GR4 and GoSpeed3 have thin construction with visible net stitching around the edges. The Ride5 is more of a traditional spongy tongue, which feels softer but adds to the weight of the shoe. I can't say which is better as they both have pros and cons in my experience. I had one pair of GR4's where the stitching of the tongue was a bit rough and it would brush against the front of my ankle area as I ran, if I wore no-show socks. I'd then have a red patch of skin blister due to the rubbing if my run was a long one. Best option would be if they could have the tongue as thin as possible without the exposed stitching, that I think would be the best of both worlds.

In terms of breathability of the shoe, I don't feel much difference between the GR4 and Ride5. The upper mesh is a one piece construction with additional reinforcement at the foot flex areas and front toebox, where the likelihood of wear and tear is higher. I've had the opportunity to run in the shoes on a bright sunny 33-34 degree dry summer afternoon and I didn't come out of that run feeling like i needed internal cooling systems in the shoe. Of course, the mesh is nowhere near the breathability of the GR-Ultra which will drain water as soon as you flush the shoe.

So, all in all, what's my personal verdict on the Ride5? Does it have a permanent place in my shoe cabinet? Would I get another pair of Ride5 once I wear out the current one?

Well, the answer is not as straightforward as I would like to make it to be. The GR4 still sits at the top of my list, undisputed and firmly anchored as the firm favorite. The GoSpeed2 & 3 remains my pick for speed work and fast 10k's due to the weight and stiffness of the shoe. So what then, of the Ride5? Would I take them out for my long runs? Yes, I would; to save the mileage and life I have in the GR4 for races and tempo runs. Would I use the Ride5 for my recovery days? Yes, I would. Would I bring them to a 21k or 42k race? No, I'd still fallback on my GR4 for races.

But that's not to say the Ride5 doesn't make the cut. If I wasn't as obsessed with the GR4 (as I am!), I'd say the Ride5 was the all-rounder, you know; the high-school jock who would be amongst the top 3 in grades, played football competitively, could sing at the school choir, write poetry and be the pick of the ladies for prom.

If your requirements are a pair of shoes that can do all distances, structured and cushy enough that you don't kill your legs, but stiff enough that you give your calves a good workout, lightweight enough that you don't feel like tying bricks to your feet, and a toebox wide enough that each of your toes get some time away from each other; then the Ride5 should be heavily considered.

Go on, head over to the nearest Skechers store and slip a pair on. You might just be sold.

Garmin Team2ndskin Running Clinic Batch 5 - High Intensity Interval Training

Dear Participants of Garmin Team2ndskin Running Clinic,

We received huge turnout for today's High Intensity Interval Training (HIIT) this morning at Stadium Kg Pandan with some of the runners from previous batches. Job well done for all who had completed the HIIT session and also survived Tri Stupe's mini strength training session before we called it a day.

I have a few points to highlight as a friendly reminder as all of you start your own HIIT session. By emphasizing this few key points, I hope runners can get stronger, faster and stay injury free. HIIT sessions are hard in nature, there is no two ways about it. The higher the intensity you can handle, the greater the improvement on your athletic capacity. Human body is amazing and brilliant in adapting to optimal amount of stress.

We did a variable distance and pace throughout the session. The whole objective of the fast and slow pace was to allow the body to recover during the slow pace. The fast pace is crucial! Every fast pace should be an attempt to SCORE max heart rate! An opportunity not seized is an opportunity missed! As I've always said, Go Hard or Go Home. Undeniably, it demands Max Motivation. 

What is the big deal of scoring Max Heart Rate? Max Heart Rate allows the heart rate zone to be more accurately divided into 5 different zones. The formula (220-age = max heart rate) is widely used among the athletes although the accuracy is not even close to what Garmin can offer. Utilize the Garmin Connect to revise your workout and correct the mistakes. Once a week, grab the opportunity to do the HIIT session, allow the watch to "recalibrate" the zones with your latest Max Heart Rate. 

Our team2ndskin is ever ready to answer if you have any doubts or questions. Get your well deserved rest and be ready for our next session. =)

Best Regards,

Chan Jun Shen

Team2ndskin Athlete

5 X Ironman Finisher