The Adventures of Carboman

I've Moved!

2009-10-02T00:50:00.003+08:00

Hi everyone, I've moved this blog over to jamiepang.com, where I've consolidated my 2 running blogs. The new site provides your with more info at one place, and all my past postings can be found there as well. The tags and categories of the blogposts are very extensive over there and you search using the tags. I wanna say thank you for following this humble blog and the new site does allow us to take our relationship to the next level. Don't forget to bookmark jamiepang.com!

Jamie Pang Photography by Jamie Pang is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 Unported License.

In The NST

2009-07-27T22:35:00.003+08:00

My colleague prompted me on this. I'm not sure if many of my running friends buy NST but here it is. You can see that Yuan Yufang seemed to be taunting a certain someone as he tried to keep pace with her! Joking nia! Click on each image to enlarge.

Newton Stability Racer Trialing Run

2009-07-16T09:00:00.000+08:00

The premise of barefoot running being the most efficient form of running is the basis for Newton Running's line of shoes. Incidentally we also tend to run the fastest when we land on our forefoot and toes (observe the next time you're out on your run). Remember the time when you're kicking like crazy towards the finishing line? Newton Running also believe that by landing in the sweet spot - that's the area in the metatarsal region - you also minimize injuries as you cut seconds and minutes off your PRs. Proponents of Pose and Chi Running would agree to that. You can check out the visuals on the optimal running form. The upper of the Stability Racer are like any other performance shoes but what I like was the minimal overlays and sock like feel. Everyone in the trailing group agreed that the fit is superb. They were in various stability and neutral models, while I was the sole (pun intended) runner in the racer. But flip the shoe around and you'll see the key difference - the beefed up forefoot with the red actuator lugs. These lugs are part of Newton’s Action/Reaction Technology. When executing the recommended landing form, the Land-Lever-Lift, the ART is supposed to return energy to your strides. But since the majority of the runners land on their heel rolling forward, changing and adapting to this new concept takes some practice.

In Newton Running's website, to adapt to the Action/Reaction Technology, start with short, slow runs (about a mile or so) a couple times a week for the first two weeks. Focus on good form and gradually increase your time and distance as your body feels ready. As with any sport, too much too fast can cause injury. That's a big disclaimer and in fact a few friends I know who are already forefoot runners also commented that they needed 2 weeks or more to adapt. For heel strikers, I'd put that period longer, to perhaps a month.

I'll share a bit of my experience culled from my short run in the racers last week. As mentioned, the fit was first class, very comfortable. At about 8.8oz for the size 9, the shoes gave me a light and fast feel. The forefoot lugs made for a slightly awkward feel, like wearing a pair of cycling cleats. Your forefoot are slightly raised, think reverse wedge of the typical running shoes. But when you start running, you'll automatically transit to a forefoot form. The running experience felt lighter but since I'm not fit presently, my form deteriorated after the 5K mark of the hilly route. It's noteworthy to point out that once you started running, the unusual mid/outsole configuration didn't feel as awkward. The stability racers have medial posts that extend from the arch area to underneath the metatarsal heads to combat early and late-stage pronation. After periodization in the shoes, I believe doing 15K in them shouldn't be an issue. During the periodization, soreness in the calves and lower legs will be the norm as your muscles re-learn the moves. And since this is a niche product, existing forefoot runners and runners intending to transit to the forefoot running form should be able to benefit from the Newtons. The Newtons come in an eco-friendly packaging as you can see form the picture above. If you're interested, you can check with Choi of CCube Sports Hub or contact him at 019-3289083.

Cold-Storaged

2009-07-15T00:28:00.001+08:00

In the past few months I’ve donated several pairs of shoes to charities. Here are some of them including the total mileage logged in them.

Brooks Axiom 2 - 267K
Not a particularly favourite shoe and retired after spending long periods in the shoe cabinet. The mileage logged in it was way below the expected 600K. Durability was average. I bought it in anticipation of a sponsored entry to run the NYC Marathon is 2007. But as we all know the trip didn’t happen. Yes, I went on my own accord in 2008.

Asics Gel Kayano 12 – 573K
Now this is what I call a good shoe. Purchased at 50% off, this pair saw me returning briefly to asics. Comfortable and plush as a stability trainer it wasn’t light – around 12+ ounces. But I logged some great miles in them. Will be missed.

Nike Vomero 2 – 490K
Didn’t last as long as it should but what a plush model this was. Perhaps the softest shoe I’ve ever worn, I rotated between this pair and the Structure Triax 11 during the early stages of my NYCM training. It was overshadowed by the cushion/stability blend offered by the Lunars and served mostly as a backup pair. In recent months, it developed an irritating squeak which came from the torn heel plug. Handsome and comfortable shoe and will be missed too.

Nike Zoom Elite 3 – 520K
Very durable lightweight stability model. But at 10oz it just barely made it into the performance trainer category. Had some very good times in them and broke a few PRs too. It’s still in a very decent shape but I’m now eager to break into the Elite 4, so this pair has to go. It could’ve been made even better if there were less overlays and wider in the forefoot.

The following are relegated to walking/casual wear duties:
Zoom Victory - too firm and stiff in the heel.
Zoom Start – soft enough for a short run but not stable enough for me.

Still active:
Asics Tri-Foster (which I’ve strangely been wearing for spinning!), Saucony Trigon Guide 5, Nike Lunaracer, Nike LunarTrainer (to be used for shorter runs since it’s approaching the end of its lifespan), Nike Structure Triax 11 (which I need to trash more). Both the LunarGlide and Elite 4 are waiting on the wings.

Nike LunarGlide+ Trialing Run

2009-07-11T23:34:00.002+08:00

I was among the approximately 50 privileged people who were invited by Nike Sales Malaysia to the launch of Nike's latest running shoe in the Lunar lineage - the LunarGlide+, the earlier 2 models being the LunaRacer and Lunar Trainer. As the name suggests, this iteration supports the use of Nike+ gear be it the Sensor with the iPod or Sensor with the Sportband. Among the invitees were models and celebs, triathletes, national athletes, bloggers, serious runners and members of the media. It was great catching up with many of the familiar faces again, including Richard (TimeOut), Niki (Bangsar Boy), Pueh Tian and Frank - all of whom were part of the party down in the Singapore leg of the Human Race. Other running friends - too many to list out - were also there. With the number of active people, the goodies which Nike laid out for us and the M&Ms, bananas, marshmallows and drinks, suffice to say that the energy levels in the Bowerman Room were pretty high.

Chien Yi and Wong Li-Zren (Nike's EKIN) were among those whom I met when I walked into the room and after registration and collecting my press kit and gears, I settled down in the role of a photographer. Afterall, I was trying to build up my experience of shooting with the flash. Back to the shoe.

The most obvious difference you'll notice when you pick up the LunarGlide+ is the increased weight. At 10.6oz for the men's US9, that would be like a brick compared to the sub-6oz of the flyweight racer and the 9oz of the trainer. The reason is obvious. The Glides are meant to cater to a wider spectrum of runners from beginners to the advanced. As a result it also sport a more plush build as well as having durability properties incorporated into its design. Flip the shoe over and you'll see the use of BRS1000 as the heel plug. You'll also see the that the outsole features cut-aways to reduce the weight. Though I don't think it contributed much, the grooves certainly will contribute to greater flexibility. The cutaways reveal the yellow LunarLite foam, which actually sits within the external midsole carrier.

The outsole appears unconventional, a mixture of mini waffle-like patterns. The upper has the usual Nike tech built in such as the Flywire support system and mesh fabrics for breathability. Other than the bold black and orange look, the shoe has minimal overlays, which I favour, regardless of brands and make. Runners who know their shoes would know that Nike incorporate several gender specific models on top of the generic product lineup. You can see the differences between the men and women Vomeros, Pegasus and Structure Triax - all part of the Bowerman Series - but the Glides have much more women specific features to differentiate from the mens. The women's model is lighter as 8.6oz since they averagely weigh lesser than men. Since women's forefoot are broader than men's the Women's Glides have Dynamic Fit Technology built into the medial side of their shoes. Women will also benefit from the Arch Strap (cosmetically similar to Saucony's Arch Lock, but less rigid). The heel counter of the women's model is a 2-part and softer design as opposed to the single cupped approach of the men's model.

The Arch Strap on the women's model

Both the men's and women's LunarGlides are much more padded than their predecessors, the Racer and Trainer. In fact the 3 are different shoes altogether. Perhaps the most important feature to me as part of making the shoe more appealing to the masses would be the Dynamic Support. The Dynamic Support system in the Nike LunarGlide+ midsole is comprised of the aforementioned LunarLite foam core that sits within a firmer foam carriage. The LunarLite foam core is cut to fit into the carriage at an angle creating a deeper cushioned lateral side. The medial side of the Nike LunarGlide+ mid-sole features a rear-foot wedge that has been contoured into the firmer foam carriage which provides stability on an as-needed basis. What this means to the distance runner is that the shoes will provide stability support in the later part of the run when you fatigued. When a runner is tired, it's an established fact that his gait and form can turn pretty inefficient and downright clumsy even. The angled wedge of the shoe's support system will kick in to provide the benefit of added support. See picture below.

This picture of the left shoe shows clearly the higher wedged of the medial foam.

Seamless inner construction will make sockless running a possibility

When I slipped into the shoe, I wasn't impressed with the flat and very firm forefoot. But the thick padding on the shoe's collar and the use of seamless contruction inside the shoe certainly upped the comfort level. Added to the roomier toebox, the fit was much better than that of the Trainer. Nike have obviously took into account the feedback provided by runners. After the briefing by Nike's Marketing Manager, Menaha, and the technical walkthrough by Wong, several personalities came up to talk about their experiences - just to get everyone in the mood for the impending run.

The light drizzle failed to cause much concerns and after taking the group through a short stretching session we were off. The plan was to run 5K but a misdirection saw us doing only close to 2.7K. Throughout the route, I made sure that I ran over different surfaces and the Glides maintained a firm hold on all the wet surfaces. The thing about this shoe is that it will feel bouncy and comfortable when you run in them but very firm when just casually worn. The larger toebox and the padded collar rendered the old problems afflicting the Racer and Trainer obsolete. No noticeable heat buildup in the shoe and it's one that I'll be quite at home up to 21K. Of course this theory will have to be tested during the long runs.

Now which of the Lunars do I like the most? Let's just say that the Racer is still my shoe of choice for key races while the Glides have overtaken the Trainer in terms of a training shoe role. Personally with Injinji socks I've very little problems with blisters when wearing the Racer. In closing I'd like to thank Nike Sales Malaysia and Wong for hosting us - with the latest gear, good food and good company.

Note to Nike: Any plans of including the Lunar Series into the Bowerman line?

Podium Of Infamy

2009-07-07T23:52:00.002+08:00

After the fiasco that was the StanChart KL Marathon, runners in this country were once again slapped in the face by appalling race management. Read the comments on the recent Ipoh "International" Run here and here.

It's general knowledge now that the organizers of the KL Marathon bungled in the bib distribution, timing (a recent case surfaced on the 3rd Malaysian women finisher who looked deceptively dry and inappropriately dressed - perchance a local Rosie Ruiz?), and so on and so forth. Now we have another group of organizers to join Octagon on the Podium of Infamy.

I won't mince my words below but things have gotten so bad that it warrants a strong message.

Some race organizers have proven year after year that they have no intention of improving. We as operators of our blogs reserve the right to ascertain which event we want to feature. The event owners aren't paying us anyway. Previously we’re just doing the runners and organizers a favour by including their races in our blog calendars. But if their races suck we shouldn’t continue to “help” these organizers. Instead we should mark them down as black-listed races – call the category “Proven Disorganized Races”. If we continue to help provide free advertising for these scumbags, we’re just condoning bad events and putting our fellow runners and friends - or worst, inexperienced beginners - at risk. So we bloggers should act responsibly NOT to feature such races in future. We should also be aware of the possibility that unless we start boycotting these lousy events, organizers will continue to set up events as a way to suck up to the politicians who arrive late in their tracksuits. All at the runners’ expense. Are you still willing to be used as pawns?

I've time and again warned organizers who seek to put together races without much thought of the responsibility it comes with, that the success and failure of the race will be shouted across the blogs. And lately we've seen 2 classic examples of failures being lambasted by many.

Let this be a warning to future organizers. We runners have had enough of self-serving and irresponsible event management. And the voice of discontent will reach a crescendo if such feedback go unheeded.

Through The Lens

2009-06-08T00:29:00.002+08:00

So that I don't dilute this blog with my present diversion, I started a new blog called "Through The Lens". Since TTL is already taken up, I'd no choice but to settle for a less impactful URL. If you like what you see there, I hope you'll bookmark it.

I'm not a technically sound photographer, in fact you'll probably see plenty of mistakes in my shots. So there will be no dishing out of any photo tips in the new blog. I'm not vain enough to pretend that I know a lot, certainly not as much as running, so I'll just shoot and post the interesting stuff I see. This new blog will complement my online gallery at SmugMug.

What happens then to The Adventures of Carboman? Well, it'll go on, as with this blog when I return next year. There will be sporadic updates for sure. Simply put, I'm merely expanding my field of vision. So when you see me, there's even more to talk about now - running and photography.

Tamron Photography Workshop Group Photo

2009-05-06T22:39:00.004+08:00

The big participation in the recent KL edition of the Tamron photography Workshop held at The Gallery Central Market. Photo taken with a wide angle lens of course. Spot me!

I'm On SmugMug

2009-05-04T23:30:00.001+08:00

I’ve been a user of Flickr, Yahoo Photos, Photobucket and Facebook photo albums for awhile. Yahoo Photos have since been absorbed into Flickr, while I found Photobucket rather slow and I wasn’t taken by it. Facebook while excellent for mass “display”, auto-compress the images down to smaller size. That’s understandable since Facebook is probably the largest social networking site out there and storage and speed are going to be an issue if no compression are performed. Then there was Picasa but somehow I never checked it out. All the above are viable options for the casual photographer but when I went down the “dark side” of photography, there was really no going back – I needed more. Disk space was being gobbled up quicker than you munching on your favourite keropok, what with each image averaging 3MB.

I wanted a reliable photo hosting site that offers their customers great flexibility, scalability, ease of use and fast. Having a nice interface would be great too as it enhances the viewers experience. I considered going with the subscription-based Flickr account for awhile, because of its huge community. But one of the podcasts out there highly recommended SmugMug. To cut to the chase, I was hooked. It certainly has to be the best looking site out there and they’ve plug-ins to many of the popular photo editing software in the market which allows you to upload directly (or Export) from say Photoshop or Aperture. No such software? Then use their Drag and Drop Uploader. Best of all, even the basic account doesn’t limit you to storage space. They accept and display your photos as you want them to in various sizes, allow your “fans” to download their favourite shots, provide a Control Panel to monitor your traffic and other stats, ability to control your albums’ privacy and more. Once you decide to take the next step and upgrade your site to a Pro account, a humongous level of customization is made available such as eCommerce, inserting your own banner among other neat features.

Lest you think the basic account is expensive, let me say that I paid less than RM140 per year, after using a discount voucher. If you’re a shooter like me and are also looking to having a great presentation that does justice to your photos, I highly recommend SmugMug with no hesitation to you.

You can also enjoy the savings I did by entering my email (runcarbomanrun@gmail.com) and coupon code (ReWTeg2ry0Zak) in the “Referred by” field on the signup page. Just entering these 2 details will get you USD5 off your subscription.

Oh yeah, please visit my Galleries at http://jamiepang.smugmug.com and leave your comments and votes there. If you’re a shooter, you’ll be interested to know the EXIF data of each shot – you can do that by moving your cursor over the image and select “Photo Info”. Then you’ll be able to tell me where I went wrong.

Tamron’s Lifestyle and Snap Shot Photography Workshop

2009-05-01T00:00:00.001+08:00

And so I attended my first ever photography workshop. When most, if not all, the ones out there charge hundreds of Ringgit, Tamron’s Lifestyle and Snap Shot (sic) Photography Workshop held last Sunday the 26th at the Central Market’s Galleria set me back just RM20, with breakfast and lunch provided. And if I’m a user of Tamron’s lenses, it would have been free!

For such a great deal, I ventured into the part of the city that I don’t usually go – not only parking is very expensive, the area in general reminds one of a flea market and very chaotic. All of which makes the area a great shooting scene. I’m not generalizing here but with 80% of the people hanging out in this part of town one has to exercise some caution and be alert. I spotted a patrol car parked by the roadside and with a hundred shooters clad in black Tamron tees descending down on block, we had safety in numbers. I hope I didn’t come across as depicting that area as being crime infested!

The talk started with an introduction to Tamron’s range of APS and full-frame lenses before the mike was passed on to Mr Foo Kok Kin. I can’t admit that I’m familiar with the name but his face was familiar to me. Over 60 but with an amazing eye – obviously since he mentioned he’d been shooting when he was 12! – for story telling through the lens, he came across immediately as a humble person. Calling us “friends”, this sifu from Ipoh said that he hopes to learn as much from us as we from him. From the sharing of his shots, I can safely say that his strongest and most impactful shots are streets followed by landscape and portraits. After being exposed to such inspiring personality and bagful of advice to always make a photo generate a “mood” and tell a story, we couldn’t wait to head out and start shooting. To incentivize the participants, the top 3 shots selected will win the shooters prizes. There were no particular theme. Mr Foo said to just go out and shoot. ‘Think and open your eyes,’ he said. I was glad I carried the lenses that do best for street – the zoom and wide angle.

The sun was bearing down and I was glad to have brought my cap out. I brought back 125 shots in 90 minutes and the one I submitted was the one below. I waited for 10 minutes before getting it done. Obviously I didn’t have a telepathic link with the bird. Back at the Gallery, all shots were projected for critique and Mr Foo commented that my compo was good but since he had to exercise stricter judging, my shot didn’t have the impact compared to many which were really good. I agree. I also wasn't too impressed with the IQ of the shot.

I came away with a greater sense of understanding in the criteria for “making the shot”. I’m glad to plucked up courage to approach street vendors for permission to shoot. The reception I got ranged from enthusiasm to nonchalance.

Here’s my submission. I wanted to capture the beautiful clouds and yet get the buildings in. So using the UWA, I took about 10 shots while waiting for the bird or birds to fly by. I wanted the buildings to frame their flight. Dang birds – I waited under the hot sun sharing up just waiting, waiting… Some flew too high to make an impact on the shot. But then photography also teaches patience doesn’t it? The winning shot was achieved after 30 minutes of waiting, so my 10 paled in comparison.

For more of the street shots, visit my online gallery.

Electcoms Tour of Malaysia

2009-04-27T23:55:00.003+08:00

Not wanting to pay for the expensive parking in front of the Central Market, I opted for the shadier location behind the courthouse. Being free of charge made this a simple choice. Except my plans for a quick exit from downtown KL following the Tamron Workshop - more of that in my upcoming post - was derailed by the Electcoms Tour of Malaysia happening in the same area. That meant road closures for the duration of the 14-lap (I think) race. By the time I got to my car, it was 3:45pm and the rain put paid to the smooth running of the biking event. The already uneven tiled streets surrounding the courthouse were waterlogged and not quite safe. The conditions already claimed a few casualties. With 11 more laps to go, I perhaps selfishly prayed that the rains continued so that the race was abandoned or for the sun to quickly reappear from behind the clouds so that the event can get going. Well, the sun prevailed, which in hindsight allowed me to shoot some biking action. So for the price of a downtown drive, I’d attended a photography workshop and a chance to shoot some serious action. Not bad!

Prior to this, I’d no experience with capturing the biking action, so I had no expectations with regards to the results I was going to get. Even so I had some opinions of action shots:
1) The action must not be completely frozen – there must be movement, and impression of furious action
2) It’s OK to saturate the shots – in-camera or PP – to bring the subject out
3) Bold and dramatic is good
4) Gritty is acceptable if only to get the lowdown of the action.
5) 200mm is barely adequate, but my 200mm wasn’t the shortest one out there yesterday.

Some of the shots I reeled in surprised even myself. The “warp speed” effect was achieved by shooting bursts while pulling the zoom in or out. PP were on the saturation, a bit of the curves and in some shots I cropped to cut out the distractions. I’d wanted to avoid manipulating the curves but I had some trouble with the sun on one side and the ominous dark clouds on the other, which messed up the exposure a little. On some shots, I purposely slowed the shutter down to 1/40 to push the blur up to the point of movement of colours yet retain a semblance of form. Many of the ones uploaded look similar. That's because I want to refer to the very subtle differences in each frame. More for self reference than anything. I agree, however, that for portfolio building, one should just display the best few.

I regret not having more chance to catch the BMX stunt riders on the field due to the threat of rain – that would’ve made some pretty dramatic shots. Head on to my online gallery to take a look.

Carbokid 1 Turns 6

2009-04-22T20:28:00.000+08:00

Carbokid 1 was born in Penang via C-Section on Apr 22rd 2003. At 4.3kgs (9lbs 3ozs), he was the largest baby to be born in the Adventist Hospital in a long while. Looking at all his photos brought back so many memories only parents can feel. He brought us much joy (even winning RM100 prize in a Cadbury contest). Though he sometimes grates on our nerves, as most kids do when they grow up, I believe he's here to teach my wife and I as much as he is put here to learn from us. So Happy Birthday C1, Mommy and Daddy love you very much!

3rd month

1 year old. With maternal grandma and great grandma.

28th month. A-Famosa zoo.

29th month. Too abstract for me.

3 years old at the Sunway Lagoon Theme Park.

1st day heading to his pre-school.

With C2 who was just a couple of weeks old then.

Before they learned how to fight.

Pleased As Punch

2009-04-20T23:23:00.003+08:00

A colleague went about the office instigating several non-runners and not-so-frequent exercisers to sign up for the Standard Chartered KL Marathon (the 10K category) and to my astonishment, nearly all of them went online and registered on the spot, hoping to enjoy the final day of early bird entry. I had told them that should they sign up, I'll commit to train them. In the end I had to honour my end of the bargain and charged RM40 - certainly one of the most expensive fees I've ever paid for a 10K - to my credit card.

Today was the first day of training and there was a 50% turnout, which was good to me. I knew that they would arrive late, so I'd gone ahead with my workout. All of us had to get back to the office after the run - our project is still running mind you. So the faster we got things done, the quicker we can return to work, not that we love the office.

My personal plan was to knock off 5K, 4 laps around the KLCC Park. And my message to the guys was just do 2 laps - 2.6K. Run or walk, just complete it comfortably. And they did! I won't change the menu just yet and will let them stick with 2 laps 2 to 3 times a week.

Had a great time catching up with Ajeep too, who had been long absent from the running scene. All in all, a very good outing. I'm just going to follow the development of the Boston Marathon online just for a little while longer before hitting the sack.

Photo Essay: BHP Orange Run '09

2009-04-12T23:50:00.006+08:00

My goal to run this morning's race was weak even though I like this race quite a bit. Besides being a free event hosted by the petroleum company BHP, the post-race festivities was quite good - a just reward after tearing through a hilly course. Since I wanted to get my feet wet with a sports shoot in preparation for next month's NB 15K, this was the only chance to test some ideas out.

I wanted to balance the typical posed shots with some which are usually not seen on the blogs and the results for the most part were OK to me. I carried just 2 lenses - the Sigma 18-200 and the highly rated and very fast Tokina 11-16mm wide angle. I'll put some links on this on my next post.

A mistake was lugging the pods. I'd feared that weak light will hamper the starting shots. But the comments of seasoned shooter, Chan Wing Kai turned out true. It was bright enough and after meeting the guys for a brief chitchat, I quickly returned the pods to the car. Lesson learned: You need to be very mobile out in the field especially when covering a sports event. So let's not wait any longer and proceed with some of the resulting shots. Click on any to enlarge.

Emerging from The Curve carpark, I saw this interesting shot. The parallel lines on the road, the lightening sky and the silhouette of the 2 girls.

I like these 2 shots. In fact I shot in bursts in this sequence. I kept the runner in white cap as the subject as there were no human obstruction surrounding him and his gear provided good contrast. Well-built too I must say. Daniel Tan is on the right in yellow.

I shot close to 10 frames in this angle and this is the best. I just wanted to catch the interesting shoes and this green/black adidas provided it providing strong contrast to the desaturated surroundings.

The lead pack was simply awesome. Made me want to join in! The eventual winner on the extreme left looked very relaxed. Shahrudin is the one in vermillon vest. If you want to know one of the secrets of running fast, see the 2nd shot. Notice the legs and form. All demonstrates the strong push-off, no energy wasting "sitting" position and long strides made possible by high knee lifts and high kick backs.

I like this shot as the yellow and red garbed runner stood out against the "typical" dull colours. I isolated just the legs as I felt that including the faces and upper bodies will dilute the shot. I wanted to focus on the contrast. I was on both knees for many shots in this stretch of the route.

A mildly successful shot. I'd wanted to catch long shadows and it wasn't easy as I was shooting into the sun.

Focus on the cop and blur out the runners.

Again, a very low shot and the result was quite surprising. I didn't notice the girl on the left and it turned out very well - she was smiling and in focus. The timekeepers on the right provided an interesting sub-topic while anticipating the return of the men's champion.

The run-in. You gotta be sure-footed as you wouldn't want to slip on the tiles storming towards the finish line.

A mountain of nasi lemak awaits

This uncle was nice enough to wait for my shot before covering the large container of teh tarik

The volunteers getting ready for the onslaught of finishers

I didn't know there are non-alcoholic versions of Kampai. Told you this run was happening!

He wasn't the champion but I like this shot of Shahrudin kicking to the finish

Michelle Tan who is training to qualify for the SEA Games moments after crossing the line. Her face said it all. And she lays it on the line at every race she enters. Talk about grit.

I shot this sweet girl so many times I felt like a stalker! Actually I was fighting the lens flare. The sunlight was creeping into the lens on the top left corner and only a crop took it off. She gave me 3 packets of the snack as I think she was eager to see me off! Bug off photographer man! Heheh!

Large, Medium, Small and Small

Not quite the Paris sidewalk cafe but the tables were well spaced out.

Runners coming in. Notice how sunny and hot it was.

Other than the building corridors, this small stretch after the finish line was the shadiest spot in the Piazza.

An overall view of the Piazza. From this angle it seemed to be nestled in between 2 building and an oasis. Wait, it is! Well, not the oasis bit.

That's it folks. A little debut photo essay. Your comments are most welcomed. I gotta hit the sack as it's been a loooong day.

PC Fair

2009-04-11T00:04:00.005+08:00

Traffic was naturally horrendous on Fridays, made worse by the rain.

Traffic snarl whether you looked left or right. No escaping.

Spotted this nice position.

This quaint plant was just outside the side entrance to the hip Traders Hotel.

Nice lighting set up over the Samsung booths

Not as crowded as I expected. Probably they were delayed by the rain.

The crazy section of the expo where you had to play Clint Eastwood or Sondra Locke running the Gauntlet through in the silver bus. Only this time instead of cops, you'll be harrassed by the telcos.

Gotta Fix Them Leaners

2009-04-09T23:41:00.002+08:00

You’ll notice that my shots of the twin towers were plagued by the phenomenon called distorted perspective (or something like that). That’s when the top of the buildings lean much like a certain tower in Pisa. This problem will crop up when shooting tall structures. Squat short structures will not suffer that much from the effect. Dave Johnson of PCWorld describes it clearly here.

If like me you don’t have the costly Tilt-Shift lens, then your salvation lies in getting the software to correct the issue for you. When you’ve interest in historical buildings and architecture, you’ll need any help you can get. Bless digital photography!

After some trial and error, I corrected the shots I made last night and the result's what you see above. Some useful guides and tutorials here: http://www.photoshopbox.com/photo-retouch/fix-perspective.html http://photography-on-the.net/forum/showthread.php?t=579968 http://livedocs.adobe.com/en_US/Photoshop/10.0/help.html?content=WSF65FB40F-00F5-445a-BD9A-38B3737A9A19.html

Redux

2009-04-07T23:58:00.003+08:00

Aperture Priority, 1/5 sec, f5.6 @ 63mm ISO 1250

Aperture Priority, Shutter speed 1/4 sec, f4.6 @ 28mm, ISO 400

Shutter Priority, 1/5 sec, f4.0 @ 21mm, ISO 400

Can you see the difference a solid platform provides? My previous post showed a handheld shot without PP and above are shots I made a few hours ago also without PP. Click on the photos to enlarge. The only difference was the 40 was sitting on 2 Italians, I mean a tripod and ballhead, both Italian-made. Individually, the ‘pod and head can kill a person when swung. Together, they provide some upper body workout.

Changed into my decommissioned 2120s and a t-shirt, I waited for sundown before heading out. I’d planned my “shooting tour” the day before and was a bit upset that the vendor didn’t deliver the RC2 head as promised yesterday. After pestering the fella 4 times today I finally laid my hands on the thing. In case you’re wondering, I opted for Manfrotto. Other brands that were in the shops I checked simply didn’t cut it. Playing with the other makes didn’t give me the confidence to attach my 40 to them. But with the Mannys, you feel the difference the moment you lay your hands on them – the build is typical Italian. While I can’t afford an Italian-made car, I’ll settle for their mid-range support system! I felt the pinch but it was a necessary “burn” if I wanted some decent shots and not waste my time committing basic mistakes. After all, unlike the camera, this equipment is for life. And I want to get on to the "serious" shots quickly.

Prior to my purchase, I searched the web and came across this review - http://www.cameralabs.com/forum/viewtopic.php?t=7063 . This shooter’s set up is coincidentally exactly the one I have (the 40D) and was eyeing (the best-selling 055XPROB tripod and the 488RC2 ballhead)! You’ve to check his review out – not because he covered my gear but because I felt that’s how gear reviews should be done – with lots of pictures. I felt that he saved me some money as I had considered the Velbon, which isn’t really in the affordable range anyway. If I'd gotten the Velbon just because I wanted to save some cash, I might have regretted it. With photography, you’d want to get the gear that you’ll be satisfied using, and not having to change anytime soon. You wouldn't want to find out just a month after your purchase that the item just couldn't perform. Might as well get a good one from the start. My gear is just in the midrange. What's important for me is to have a reasonably good platform to start the learning process. There are potentially many other brands and make out there that have more value for money or performs better. So be sure to expand your search if you’re in the market.

As usual comments and critique are most welcome.

Why The Tripod Is A Necessity

2009-04-06T23:15:00.003+08:00

This shot shows why a tripod is necessary. When you look at this shot, you know what I was trying to achieve but several things were wrong:
1) Disastrous lens flare from the street lights. I had my hood attached to the 18-200mm but it was impossible to avoid it unless I moved further up from my shooting location. I didn't have time and since it was just a learning excursion, I left it at that.

2) It wasn't sharp. But of course! But if I had my tripod with me, I could've used a slightly smaller aperture for a longer exposure. That would've made a tremendous difference. I now understand why pros lug their 'pods even for day shoots.

The short outing today was supposed to be one which I wanted to put the Manfrottos to good use. But the RC2 head's delivery didn't happen and the 055XPROB had nothing to be mated with. But tomorrow is when I hope to lay my hands on them and I've already got some plans for the Mannys! Heheh...

Lunchtime Shoot

2009-04-03T00:14:00.003+08:00

Like I said in the previous post, I detoured to the neighbouring temple to try out some shots. Here are just 2 of them. Bottomline: I need to get a good pair of legs - I mean tripod. A good compo counts for nothing if the shots are blurry. For the 1st shot, I focused on the 2nd image from the left and blurred the rest. Click to enlarge.

My Diversion

2009-04-01T00:08:00.004+08:00

I'd better learn to keep my mouth shut! I thought having the hawks circling will send the rodents scurrying off to their burrows earlier than usual but I was proven wrong. No critter gave a hoot. Today was the second consecutive day I left the office at 10pm. No shit. I told my wife that for the sake of the kids we must leave by 7pm tomorrow. See I didn't learn my lesson and just committed the sin again. Damn. Ever since the arrival of the 40D, I've had quite a few of photo ops. Since this is really a learning phase, I carried it along to a company function this afternoon. It took place in an auditorium and that gave me the chance to test out some learnings such as shooting under dimmed lights. Some shots worked and many didn't. No matter, it's all about learning the controls.

Tomorrow (sigh, it's now past 12, so it's technically today) I'll be heading to the Chinese temple just 2 doors away from my office. The temple has quite a number of ornate carvings and though it doesn't retain the rustic look due to the number of rich patrons on its roster, there are still some possibilities for interesting shots. Hope I'll be able to spot them.

Last weekend was a visit to the world's largest free-flying bird park (that's what it says on the banner, though I've no way nor need to verify it), the KL Bird Park. Brought the 2 kids along and they had a reasonably good time. Shot close to 200 frames and will post some up when I've the time to properly review them. This diversion isn't really out of character for me. I've always been inclined towards the arts, having sold off a couple of drawings in my early to mid-twenties. I made that sound like it was long ago. Actually it was! My "specialty" was colonial and heritage buildings in technical pen. I still keep a few framed up and there was also a large oil pastel piece which is among my favourites. Drawings and paintings are no longer possible at least for now as they take too long. Photography provides quicker gratification for my need to offset the numbness of work.

Peering through the viewfinder, studying and composing the shots slows things down and calms me. When you slow down, things become clearer. You're able to play the role of an effective observer of the goings on around you. And hopefully at that precise moment capture and preserve a second of the life of the subject. I'm not sure which area of photography I'm most likely to find my niche. As I've said, I'm learning the skill-set necessary to dig deeper. And for that I can't choose. I need to be with the masses. And that means shooting closeups of flowers, insects, corny V-flashing folks (I never understood the need to flash a V), my kids, buildings, shot-to-death superstructures and inside auditoriums. If becoming a good lensman requires building the skills to recognize and respond to a particular situation by shooting everything, I'll do just that. But sidewalk photography like Dave Beckerman's amazing works appeals very much to me. To achieve that, the shooter has to blend himself in to the extent that he appears invisible (like the juxtaposition?) to the subject, and thus allowing the subject's true nature to surface. All very Zen like I admit but that's how I see it.

Equipment, other than the basic implements is really secondary to me. I've no brand affinity - probably because my budget dictates that. Before settling on the 40D, I'd wanted the D300. It started with my ex-colleague's D100, then D200 and I was hooked to the build and handling of the Nikons. But I never got to owning any of them. And so I settled for the (very) good Powershot S3 which is an amazing point-and-shoot with good IQ (image quality), excellent video capability and stereo sound recording no less. It was small, light and toy-ish, and a Canon. Granted its capabilities very rather limited as can be expected. I like the results of the Canon but my mind still wasn't settled because I was unimpressed with the 450D. Holding it didn't give me the "at-home" feeling. But the 50D was a different animal altogether. To cut a long story short, I settled for the 40 due to the price factor, the marginal increase of the 50D's capabilities over the 40, and my believe that we should always buy smart.

Only a few days of toying with it did I realize that the 40 is actually my 3rd Canon. The very first being the Prima 115 bought in 1998 at the Commonwealth Games Expo!

You Fight This Damn Thing, Ngae!

2009-03-30T23:02:00.002+08:00

In my books, there’s no stronger ox of a man than Ngae K.H. What else can you call a man who has completed a number of Ironmans, who considers it “only normal” (in the most humbling manner) to bike 300K and run a 10K race the next day before biking back the way he came? It is unlikely if you’re a weekend warrior or a triathlete not to know Ngae. He's also one who possesses a quick wit and self deprecating humour. One whom I remember launched into a dance routine after the same 10K by the beach. Conqueror of Marathon des Sables while raising thousands for charity. A runner who runs barefoot most of the time and in the rare occasion he was seen in a pair of shoes, the rubbers were the RM40 cheapo “village adidas”. Always ready with words of encouragement to us mortals and armed with a hearty laugh. I happen to also suspect his skeletal structure is made of steel (or Adamantium?). And today I learnt that he’s in post-op ICU following a brain surgery to remove a tumour. It suddenly made me feel very very mortal. If a superhuman like Ngae can be floored by this, I don’t know what to call it, thing, who am I? Ngae is now the 2nd friend in my running circle to have this disease. The running community lost a comrade-in-arms Terence in 2007. I may have just rediscovered my motivation.

Now if any of his attitude is to go by, we know he's going to recover and be very well planning his next ultra race or some daredevil exploits. So let's give him our encouragement and. More updates on Simon's site.

Top photo: Look at Ngae – all ripped! Photo from Simon's blog.

Getting-To-Know-You Shots

2009-03-28T23:36:00.007+08:00

By that title I meant my relationship with the 40D, which I'm loving more by the day. To all the photography sifus out there, your feedback and comments are most welcomed - thanks! Since I've yet to get my tripod, these were all handheld shots. Click to enlarge the photos.

If Scott Jurek Is Doing It, So Can I!

2009-03-23T23:24:00.001+08:00

OK, except I do it for much longer. From his blog, Scott Jurek takes a 4 to 6-week break from running at the end of every season. That’s a complete break – no running. The distances this hardcore fella - a strict vegan - covers in record times over the years are out of this world. It makes sense that the reason for his longevity in his game be attributed to his ability to take time off. During what he calls his “hibernation”, he does a bit of cross training and enjoys life outside running. He found that the Kenyans too follow the downtime principles which he recaps as:

1. Take a hibernation break at the end of every season.
2. During the break, run as few steps as possible.
3. Eat well and don’t be afraid to put on a few pounds.
4. Make time for friends, family, and life outside of running.
5. Hibernate four to eight weeks or until fully recharged!

Now, I’m not a pro athlete like Jurek. I’ve got a crazy fulltime job going and managing a family life. So while my current hibernation is not in weeks but months, I’ll still have my cameo appearances to do at some low and short distance races. Granted, I’m already supremely unfit but I noticed that whenever I return to “active duty” following a long sabbatical, my performances are at a new higher level. Since I don’t want to sound like a broken record of talking again about my being away from the running scene, this post is just to remind one and all that it’s perfectly all right to take a break.

BTW if you don’t know who Scott Jurek is, check out his website or his blog.

Shooting

2009-03-22T23:57:00.005+08:00

We took Friday off from work to bring the kids out, it being the school holidays. I'd wanted to head down to Melaka but my wife has this inexplicable need to pay a visit to a certain Mr Lim's legacy to the country. I've always been the heritage person and cutting down the mountain isn't quite the heritage I think I'd leave the future generations, gamblers or not. Anyway, what's a husband to do lest risk a cold shoulder. Give in loh! Managed to give the baby a quick run as you can see from the shots below.

Then just this morning, Sim and I headed to the Putrajaya International Balloon Fiesta. I'd prepared for a sunny morning - we reached there at 7:10am - but the hundreds of Nikon, Canon, Sony and Olympus-toting folks and their cameraphone-clutching brethren - were instead gifted with a grey and utterly flat sky. Cool enough for the many kiddos and their parents to enjoy the outdoors minus the scorching sun, but it was a bane for me at least. With landscape photography, you can minimise the sky but the subject of the day was balloons, so how could be not include the sky? But that wasn't for us to complain. Just make do.

The organizers could've done a better job as the announcements to photographers that the gates were open were not heard and by the time I saw many shutter happy folks inside the pen, it was too late. They'd closed the gate and I was forced to shoot from outside. Sim was resourceful enough to get in. It was nevertheless a good outing for me as I took the chance to pump Sim with lots of questions. Incidentally, the Nescafe balloon was the last to launch which wasn't a good sign since the tagline printed on its nylons was "Become A Morning Person". Obviously the caffeine wasn't strong enough in this one.

Standard Chartered KL Marathon Official Launch

2009-03-12T23:11:00.002+08:00

Press Release

Dear Runners

Octagon, a division of CMGRP (M) Sdn. Bhd and Standard Chartered Bank Malaysia Berhad are pleased to commence the official registration and website for the Standard Chartered KL Marathon 2009, the biggest and most rewarding marathon to hit Malaysia.

To commemorate the start of the registration tomorrow, we are having some activities in KL to kick off the registration. We would like to invite you to come over to Pavilion KL to join in on the festivities. Lucky runners who sign up tomorrow at Pavilion KL will stand a chance to win thumb drives, free registration and a grand prize of 2 VIP Access Passes to attend the Standard Chartered KL Marathon 2009 (great gift for your friends and family).

When ? 10.00am to 1.00pm on 13 March 2009 (Friday)
Where ? Espressamente Illy Café
Lot 310, Level 3, Pavilion KL, 168 Jalan Bukit Bintang
55100 Kuala Lumpur (facing Bintang Walk)

Or if you’re unable to come over to Pavilion KL, no worries. Just log on to www.kl-marathon.com from tomorrow onwards to register! Also, tomorrow we will be sending you the official press release announcing the start of registration to post on your blog.

If you need more info about what is happening tomorrow, please do not hesitate to contact:
Weber Shandwick Malaysia, at 03-7843 3100, or;

Alina Morais amorais@webershandwick.com (017 323 3078 / 03 7843 3125)
Norhayati Malek nmalek@webershandwick.com (012 713 2770 / 03 7843 3129)
Marc Ng marc5133@yahoo.com (019 3196032)

Thanks
Alina

Alina Morais
Consultant
Weber Shandwick
www.webershandwick.com

Dead In The Water

2009-03-10T23:26:00.003+08:00

My Thinkpad T61's network card busted this morning. Having no network connection meant no incoming/outgoing mails, Netmeeting capabilities, Internet, etc... As frustrating as it was, I somehow found it liberating - no emails! But you just can't stop work, so I walked around and had some colleagues send out a couple of urgent communications on my behalf. Hopefully the IBM engineers will be over tomorrow morning with the replacement.

I finished listening to Russell Watson's latest album "People Get Ready" and would like to recommend this album to anyone out there who loves vocals. It took me two listenings to realized what an amazing piece of work this album is. One thing I like about RW is that he constantly reinvents himself, trying out standards across genres. And coming off 2 brain surgeries, this man is like a hero. None of the tracks in this album is poor and I especially liked his version of House Of The Rising Sun. At times sounding like a black man, he will astonish you with a turn of voice to mimic a black woman's vocals. His version of New York State of Mind is a very refreshing take on Billy Joel's classic. And to think that he used to cover Elvis' tunes in pubs when he was just starting out. Get this album, is all I'll say.

Just Like That, Another Week's Gone

2009-03-09T12:20:00.002+08:00

Time flies! We’re now in March and that means it’s now 3 months since I last ran more than twice a week. As the project grinds towards the development and UAT stage, there are so much more things to do, and they were always due last week. Case in point today, which is a nationwide public holiday. Yet there are close to 30 of us back in the office. Not counting the hundred odd more from the regional countries in the multiple project meetings in Singapore.

Lunch time is now most of the project members’ favorite time since we can step out of the office. There were exceptions like Thursday last week, however, when I had some pressing matters to settle. So I made the piece of chicken chop, large dollop of mash potatoes and salad vanish within 10 minutes. It proved to be a long day that day – I only managed to leave the office at 10:15pm. As I chewed on dinner back home at 11pm, I mistook the piece of vegetable on my plate for a toad. Yeah, I really needed to rest.

I also really need to pace myself, not like a marathoner but like an ultra runner. The stress level will not see a reduction for another 8 months so as part of the stress management strategy, a couple of my colleagues and I have begun hopping out of the office for a walk around the park at about 6pm. 30 minutes away from the office does wonders and I almost immediately lighter. Other than the walks I’m also hitting the stairs. Instead of taking the lift up 15 floors, I get the chance to work out the lungs and legs, when getting back to the office after lunch. Don’t get me wrong, it’s tough and I get to my floor huffing and puffing. Definitely not in shape.

I started today with a 10.6K run with Lionel and Frank, which I surprisingly completed strongly. “Strongly” was an average pace of 6:05 or so. Good enough for me. A nice super-refreshing cold shower followed by a plate of nasi lemak with a piece of fried chicken took care of the hunger pangs. It’s been awhile since my last nasi lemak, by the way. With my non-existent exercise regime of late. I’ve to watch what I eat. Whenever I take such deliciously unhealthy food, I make it a point to follow up the meal with a large bowl of oats. As we nudge the big four-oh, we can’t afford to take chances.

Nasi lemak, yummm.

20-Minute Pace

2009-02-26T09:00:00.001+08:00

The laborious drive to work the last 2 days had been made more melancholy by the gloomy and overcast skies. It even rained this morning. David Sanborn's brilliantly produced "Hearsay" album couldn't perk me up, not when "The Long Goodbye" track is so heartbreakingly...well, long. Thoughts shifted everywhere (and faraway) except to work and driving.

It's been awhile since I felt that I was in a grind. The days have been bland, meaningless and one-dimensional. The feeling of well-being and satisfaction that floods the body and mind after a nice long run has been rare and too far between.

I've made sure that I'm still in touch with that which enriches me but reading passages from Sheehan's philosophy tinged "Running and Being" only made the longing greater.

Yeah, I'm definitely in the "missing something" zone. And I know what they are. I need a mug of coffee now. It always seem to make things better.

Race Report: KL City Day Run

2009-02-23T15:51:00.002+08:00

I signed up for last Sunday’s KL City Day Run despite knowing that I will suffer on the difficult course. To trace back to the last time I ran that route you’ll have to go back to 2005. Psychological reasons or otherwise, I’ve never broken 60 minutes on this challenging course, the closest I came to that barrier was a few seconds after an hour. This made the 56:50 I ran yesterday all the more surprising.

By the time I reached the car park behind the court building at 6:30am, all that was left was a single parking lot. Since I intended this as a social run, I didn’t spend any time warming up. I even had doubts whether I could run all the way and so adopted the “take-it-as-it-comes” approach. My only plan is to run lightly and stay relaxed, in breathing and in form. After I joined the other males in the ritual of discharging our bodily fluids into the Klang River, I felt that my left abdomen tightening up. The banks of the river wasn’t a nice place to be on race day morning. Lots of territorial marking by the males.

Flag off was on time. My form was fine from the start. I kept this up right to the killer climb at Jalan Duta. Then I started questioning my sanity and intelligence. Not only had I repeatedly fared badly over this course when I was younger, but now I was completely unconditioned and . At the 7^th K, my arm swing, indeed, my whole body movement, went from relaxed to uncontrollable with arms flailing like a drowning person to the tail rotor of a helicopter. I felt a burning sensation in the rapidly warming air and my lips were parched.

There were still some distance to go after the Parliament stretch but at least it was all either downhill or flat, so I increased the churning of my rotor-arms and purged everything from my mind. Just think of the finish line, I told myself. When I got into the finishing chute, I was surprised that the FTAAA officials didn’t set their bib check and result tabulation way beyond the finish gate. Thus a queue had already formed even before we crossed the line. The FTAAA ought to set themselves further back after the gate so that the runners run past the finish line. I had my second surprise when I saw that my position was 189. Even more surprising was that I was given a finisher’s medal. Yes, I’m aware the top-300 finishers in my category will get medals but then you’ll never know about local races…

Before I left Dataran Merdeka to pick my wife up at the office, I spent some time catching up with friends. The day turned out rather productive – all the chores and week’s marketing was accomplished rather quickly since C1 and C2 were out at the mall with their Uncle and Grandma.

It's All Engineered, Baby

2009-02-19T23:53:00.005+08:00

I’ve mentioned before that through the years’ of experience and continuous improvement attitude of the NYRR, the entire NYCM experience you go through as a participant is engineered. Things don't happen by chance, especially key areas relating to runner welfare and experience. It's just too risky for a race like this to hedge its success on luck.

Take for example my experience. The race was last November – 2nd to be specific – but over the last 2 months, I’ve been receiving materials over the post. It started with the Brightroom pamphlet, then the congratulatory letter and certificate in January, and now the official results book. Twice the thickness of your typical Runners World magazine, with better paper quality and chockful of photos and reports and congratulatory messages by the sponsors, plus all the participants’ results, the timing in which this was sent out makes me wonder if this is yet another engineered experience item. Don’t believe me? Why wait till February to send us this book? ¾ of the results were already published in the New York Times’ special edition (granted, not all would have got a copy, nor everyone listed) on the Monday after the marathon, so it’s not for lack of timely data. All FA and reports would’ve been written and photos collated and DTP activities done. So why February? They could’ve sent this out in January itself. Here’s why: Applications are OPEN NOW.

The feeding over the past few months were to ensure that you’re reminded of the race and memories – sorta like keeping the interest and excitement alive. Then wham, February comes, with all the subtle messages you’ve been fed, you'll hopefully make that mouseclick to the official website and submit your lottery entry. If there's any year that may make the chances of your lottery more successful than usually does, this is the year. With the financial crises, less will be making that expensive trip to NYC. Like what the Millennium Group fellas say, "The Time Is Now". If you've the budget for it, go for it!

Here are some of the scanned pages of the book. Click to view the enlarged versions.

Conceding Temporary Defeat

2009-02-17T22:06:00.001+08:00

After working myself to a near point of exhaustion the past few weeks where it got to the worst point (so far) last night - had dinner at close to 11pm - I've to concede that I need to rest on weekends. The 62-hour weeks are sapping not only my energies but my wife's as well. The magnitude of the project meant that few key personnel are exempted from being involved.

With close to 10 months to go in a project of unprecedented scale and risks, there will not be let up in stress and pressure to deliver.

Naturally, we see less of the kids every weekday and my Mom has had to man the house with less contribution from us. So when I put up my list of priorities, it's obvious what comes first and what I need to catch up on (which are quality time with the kids). Running, however sacred I hold it to be in my life, has simply been crowded out.

With only 5 hours of sleep everyday, I reckon I'll be breaking down if I don't catch up on rest. Weekends are already packed as it is for a self-sustaining family as mine. There's no running away from chores, cooking and cleaning, and kids.

I've always been good at recognizing the signs and pre-empting burn-out be it when training for a marathon or now at work. And I think it's now time to drop my weekend run routine at the Lake Gardens. I've to accept that I can no longer put my runs on a fixed schedule. Whenever the 25 to 30 minutes of spare time comes up, I'll put in a Furious Five (tm) session. I find that it's more manageable that trying to hit a tenner or even an 8K. Just head out there without any expectations of distance and run hard.

Things come in cycles. The economy, good and bad times, and even in my running "career". There's absolutely no doubt that I will be running faster when I return. I'll have to work much harder when that time comes but then I've never shied away from hard work whether it's running or otherwise. So good luck to your training, and look out for my cameo appearances!

Old Rubbers

2009-02-09T16:41:00.002+08:00

I remember those days, okay decades actually - more than 20 years - when I used to hang out with some of my running mates back in the school days. One of our favourite haunts was KOMTAR. It wasn't like we had much choice. Back when megamalls were non-existent, the only place to be was the shopping mall which which formed the base to the tallest building on the island of Penang. The mall was multi-tenanted with Yaohan, then Super KOMTAR being the anchor tenant. Before McD, there was White Castle. The darker side of KOMTAR was the entertainment wing which housed tens of video arcades. I admit that I wasted quite a bit of my pocket money there trying to conquer Raiden, 1945 and Lode Runner (insert the guilty look here). Video arcades were the poor kid's entertainment. We didn't have Atari, Commodore or any of the cool consoles, so on days when we were not tearing down the backlanes of our government quarters in our bikes, my friends and I would be at KOMTAR. Needless to say some punishment rightfully meted out by my father put paid to my excursions.

There was another attraction at KOMTAR - shoe shops. Running shoe shops to be precise. Nike, Brooks and NB were big back then. NBs were way different from those you find today. They were made in the USA, ultra solid and indestructible and their racing series were fantastic - the M625 were my favourites. Nikes were the desire of nearly everyone. The hipsters were always drooling for Michael J Fox's high cut shoes (which he wore in the Back to The Future trilogies) but we runners were always eyeing the Pegasus, the Terra TCs, and the Internationalists. All out of our range of course. RM160 was considered high end back then!

It was only when we started to do some part time jobs during the long school holidays could we afford any of the lower end models. My first serious running shoe was the M625 as I don't count those basic Nike models which hurt my feet so much, which wasn't, to be fair, due to the shoes but the ignorance of the need to break them in before running in them.

So for those who were the '80s kids, this link will bring back some pleasant memories. Shoes back then weren't over-engineered unlike most of today's models. Like they say, oldies are goodies and I'm sure if they're still available today, they can still cut it on the feet of runners today. So on to the link!

Ultramarathon Video

2009-02-08T11:34:00.001+08:00

Ultramarathon Video

Posted using ShareThis

Look What The Postman Delivered!

2009-02-06T23:19:00.005+08:00

Even the envelope is nice

Congratulatory letter from Mary Wittenberg, President & CEO of the NYRR, Race Director of the NYCM (click to read)

Cert signed by Wittenberg and NYC Mayor Bloomberg

Something You Don't See Happening in Malaysia

2009-02-04T22:36:00.000+08:00

"I've got to own up to my mistake, which is that ultimately it's important for this administration to send a message that there aren't two sets of rules. You know, one for prominent people and one for ordinary folks who have to pay their taxes." President Obama

To know what brought about that piece of accountability, read the story here.

Points To Think About

2009-02-01T00:13:00.003+08:00

"Politics is the art of looking for trouble, finding it whether it exists or not, diagnosing it incorrectly, and applying the wrong remedy." Sir Ernest Benn

"The people can always be brought to the bidding of the leaders. That is easy. All you have to do is tell them they are being attacked and denounce the pacifists for lack of patriotism and exposing the country to danger. It works the same way in any country." Hermann Goering

Just 2 quotes from the book, Beyond Terror - The Truth About the Real Threats to Our World. I picked this gem up from Borders' bargain bin for only RM14, after 50% discount.

Another recommended viewing is the documentary The 11th Hour narrated by Leonardo DiCaprio. I bought this DVD when I was down in Singapore last year for the Nike Human Race. This is the lesser known environmental awareness program to Al Gore's An Inconvenient Truth. Now that I've watched both, I can say that they're both different in their message delivery and both are highly recommended. The 11th Hour is now available at our local Speedy and larger home video retailers. The messages delivered in the last 5 minutes alone are already worth the price of the DVD.

New Year, New Rubbers

2009-01-15T23:52:00.002+08:00

A new year, new shoes and gear lineup from all the major shoe companies out there. The running forums are alive with speculations, sneak previews and anticipation of new rubbers. Runners are always on the lookout for the Holy Grail of a shoe that will carry them to a new PR.

The new models are for their Spring '09 lineup and while most will only be available from March to June, some are already available on the shelves here. Case in point are Saucony's range, which sees updates to previous year's models plus a new model in the Roadster. The Roadster features an interesting midsole configuration, the Grid Compression Cradle technology. It's important that shoe companies continue to invest on innovation during these times of recession, so it's nice to see Saucony exploring new tech. You can download the catalog here.

Just last week I chanced upon the new Nike Start which was on the shelf of their KLCC boutique. It features the ultrasoft Cushlon midsole and from the colorways, looks to be geared towards the fitness runners segment.

I'll continue to update readers of this blog should I get news of any exciting development in the wonderful world of rubbers, I mean shoes.

Gloominess

2009-01-13T22:41:00.002+08:00

I've received lots of email support from the Platinum Group runners since "shocking" them with my disclosure to skip this Sunday's 30K race. For all of the votes of confidence, I'm thankful. So perhaps I owe my well wishers a slightly more lengthy explanation to my decision. My reluctance stems not from my lack of fitness nor doubts of hitting a certain goal time. In fact, returning a good race time has never been my plan. Even if I was game for a time trial, the new race route has effectively ended any such foolhardy thoughts.

I've never been afraid of toeing the starting line when my fitness isn't that of a jerboa (I don't know why I mention jerboa except that they're so cute and have runners' thighs) and weekly mileage of an arctic wolf (a beautiful animal which covers a wide territory and therefore travel high mileage in search for food). I've had my fair share of running under the influence of medication previously and finishing the races embarrassingly slow. My decision to DNS, therefore, is not due to these assumptions.

It's because I can't seem to shake my persistent cough. Some bouts of light-headedness (for no reason) have also been bugging me especially towards the evening. It's probably stress at work. If it was going to be a 20K I'd have no hesitation in gritting it out for 2 hours or so. But I reckon that to cover 30K hacking my lungs out can only slow my recovery. The US National Library of Medicine mentions that coughing is "usually your body's way of healing" so I need to let this malady run (pun intended) its course.

I still hope to collect a finisher's medal, knowing it'll be a rare thing for me this year, so I'll leave it till Saturday night to decide. But if you ask me right now if I'm going to be at Lake Gardens this Sunday, my answer would be a "No".

On separate note, kids shouldn't have to face this situation or this. But that's the sad truth. Often in a war, there's no right parties - the children suffer for the adults' pride, ignorance and arrogance.

I'm going to show these articles to C1 tonight. There are life lessons to be learnt in both examples about being thankful, humble and living simply.

NB. After posting this, my wife informed me that she had to work this Sunday (she's in the same project as I'm in). Since we've but 1 car, there's no way I can play any part in the race.

Fare-Thee-Well

2009-01-11T23:14:00.006+08:00

One of the many training runs for Penang Bridge Marathon done in the rain.

Start of the NYCM training

1 week before NYC, flashing her Skins

Post-race dinner with friends in NYC

Walk-abouts at Central Park

Farewell dinner at the pizza-less California Pizza

Happy trails, dear friend! Thanks for the memories and many miles of great runs.

Live Simply

2009-01-06T18:37:00.002+08:00

Since the start of the new year, the office aircond now shuts off at 6pm. It's definitely not conducive to working conditions but we're definitely contributing to the company's cost saves and also the environment. While the media, business world and governments throw around catch phrases like "Conserve" and "Cutbacks", reflective of the tough times ahead - the Malaysian Government is denying that we're in recession - I've however embarked on my own mission and it's called "Live Simply".

It means living an uncluttered and uncomplicated lifestyle, getting rid of excesses from the house, leaving as small a carbon footprint as practically possible, save up and/or increase the contribution to the children's education plans, living with the 29" Panasonic CRT TV instead of the 42" plasma and minimizing the nice-to-haves. I've gone through 2 rounds of spring cleaning my kids' toys and given away those that they no longer play with or interested in. The fact the kids didn't raise any objections clearly proves their disinterest.

An on-going exercise involves rummaging through the little 300 liter fridge to dispose expired foodstuff and other knick-knacks such as fast-food sauce sachets, bite-size chocolate bars and medicine. The little Panasonic is 10 years old and is still functioning well. But the capacity is just too small and with a week's grocery, there's little left for other things. So buying a larger fridge is in the plans. A larger fridge will mean a larger space to stock up on things we don’t need, so a periodic review of its contents will have to be established.

Trickier to handle are my sizeable book collection. I've yet to go through the stacks but the ones that I'll be disposing off are the novels. The culled books will hopefully be put through a yard sale, the same treatment for the many framed pictures I have. Since I barely have time for listening sessions anymore, I'm also considering selling off my hi-fi separates consisting of the Audio Refinement Complete amplifier, Marantz CD63SE player, a pair of Tannoy M2 speakers, sand-filled speaker stands, Nordost cables and interconnects. It has be a lock, stock and barrel sale if I decide to part with the electronics.

2 more areas where my household can certainly discard more of are clothings and bags. There are just too many. I've sold, donated many of mine but my wife being the hoarder is not doing enough. She hoards clothings, clinging on to those that used to fit her many years ago hoping to return the golden years of fitting S sizes. But with no exercise routine, the realization of that dream is a foregone conclusion. Don’t tell her but I've already secretly added many of her old t-shirts to the donation bin.

My mom is another hoarder. She’s the hoarder supreme of containers, plastic spoons, tin cans and bottles. Always seeing the usefulness of the stuff for storage for "things". Except that we have so many of those things that our Whatever subterfuge that I'm planning will have to be done very covertly or I'll risk upsetting her.

The key to parting with items is to be disciplined. It's about casting a critical eye on everything and subjecting every possession to questions like "Can we live without it?" and "How many times in the last 3 months have we used it?" It’s also useful if the cleanup exercise be done section by section or room by room so that your attention can be undivided. And you might want to approach the initiative by asking yourself that should you be moving from a house to an apartment, what items will you be discarding? If something is adding to the clutter, chances are it’s ripe for severance of ownership. Having less things in the house mean you spend less time and effort cleaning and doing other household chores.

Unfortunately even with a successful execution of the series of cleanups, my house will still not look Zen-like bare, something quite impossible with 2 kids and 2 hoarders. But at least, we will literally have less baggage to carry.

Sanity Check

2008-12-30T21:30:00.003+08:00

I gathered up enough courage to turn up at the Platinum car park this morning. The silence in the car as I drove down to KL - for once I didn't turn on the car stereo - was indicative of the apprehension and dread I had. But the run was something that I had to get in, since the GE30K race is just a couple of weekends away. Given my level of fitness it would've been wiser if I'd registered under the 20K category but then I'm sure I'd be harboring a feeling of regret if I don't do the full monty. So no matter how hard it's going to be, 30K it is.

The menu for this morning called for a 28K-ish long run covering most of the race route. The route is modified this year to include several loops around the Income Tax Building while removing the additional loop around the Hartamas Petronas station. The race organizers also see it necessary to heap more miseries onto the runners, the Matrade link was included into the course.

I'd preferred that it rained like yesterday but it didn't. I made sure that I ran very conservatively so that I can last the distance. For this morning we had several guest runners for company - Suhaimi and friend and Vicki, an American training for an ultra Adventure race, among others. By the 3rd K, I was already huffing and running alone. Frank and Lynn would soon disappear ahead while Lawrence and Vicki were pacing ahead together as well. If anything, my pacing were pretty consistent at 6:30. John who arrived late predictably passed us after the 4th K. I would only get to a level of comfort close to 10K, so I was pretty much focused on the moment of the run and dared not think too much ahead.

To cut a long story short, I'd like to warn fellow runners on how difficult the course is. While many may have run 30K training runs as part of training for the race, not many have run the actual course. All I can say is that it will surprise you. It will hammer you, if you start too ambitiously. There are very little sections of respite from the hills. The start itself involves a climb up the Deer Park. Before long you'll be tackling the long incline just after the Central Bank before doing the reverse Double Hill. Your quads will take a pounding as you run down Double Hill and your legs will immediately be taxed with a climb towards Mahameru (7K mark) and the IRB Building. Then the double climb of Matrade awaits, then Duta Tropika (10K) before the long and familiar length of road towards Desa Hartamas. After Petronas, you'll be running behind the station - a steep climb, a downhill before another uphill curve towards Plaza Damas. Then it's back to Matrade and the IRB before heading back to the dreaded Tijani slope.

A brief respite comes as you run down Kenny Hills and you'll need to drag your legs up to the Central Bank loop. At this stage you'd be mistaken to think that it's time to hammer the pace but wait! There's still the long trek to the Selangor Palace before exiting the hill at the National Monument. And if you're still "fresh" at that point it's 800m to the finish at Tapak A in Lake Gardens. What I'm getting at is "Underestimate this course at your own peril!".

Having mentioned what I did, I'm not complaining about the route. Afterall, if one feels that it's too tough, simply don't sign up. But since runners are generally suckers for pain and are up for the challenge no matter how foolhardy it is, the race is most likely fully subscribed.

I ended up completing just 26K of this morning's run (average pace of 6:16) and was I glad. I decided that running the Selangor Palace at this point won't make much of a difference to the state I'm in, except perhaps to inject a little bit more confidence. Now I won't sign off this posting by presenting everything to be difficult. Check this guy out - if everything goes according to his plan, we may just yet see the world record for the marathon smashed again this year.

2008 Review

2008-12-30T11:36:00.003+08:00

Typical of large corporations, my workplace has a semi-annual staff performance review process where supervisors will review the performance of their staff. We use an Intranet workflow system for the preparation, submission and review. At the end of the process, the employee will be interviewed with the supervisor where hopefully a constructive feedback session can take place before a final rating will be accorded and agreed by both parties. The rating goes in some ways towards determining the appropriate increment and/or career progression of the said staff. A good thing about the workgroup that I'm in is that we're all quite matured and very open in communication across all levels. It's easy to see why we're quite well-oiled since the average years of service within my team of 4 members is 12 years, with an average age of 39. In a marketplace where the staff turnover is as rapid and frequent as underwear change, our longevity in our department is a wonder.

Likewise in running, it's a good thing to conduct an annual review on went through, our training, the disruptions and challenges, and achievements. I’ve been doing such reviews since 2005. It's all part of wanting to become a better runner and ultimately a better person in balancing our passion with other aspects of our lives. I'm more than happy with the running I've put in this year. 2008 has to be the best year I've had in my running. I succeeded in lowering my times in distances ranging from 10K to the Marathon and was fortunate to have participated in 3 overseas events. I continued my policy of being selective of the races to run, and even though I took part in 11 races I thought they were spread out quite well and contributed to my key race performances. I’d have to go back to 2004 when I last raced so much. Some may roll their eyes when I regard 11 as plenty. Indeed so, since some of my friends raced as many as 6 times in a month, not counting some of their training runs were like races. Personal highlights of this year include:

Recorded PRs in 10K, 15K, Half Marathon, 30K, Marathon (twice)
Ran 3 marathons. It was 4 years back when I last did 2 within a year
My 10th marathon was a World Marathon Major no less. Only in the sport of running can you run in a world class event and thread the same grounds as the champions)
Traveled more than 4 hours to a race
Ran 2 races in Singapore, unusual for someone with limited time
Participated in the global Nike+ Human Race 10K
Embarked on a series of Back to BacksTM
Initiated Hell WeekTM
Hit 114K mileage per week, 160K in 9 days and despite the volume actually enjoyed it and except for the odd blisters, remained injury and illness free
Supplemented running with spinning which proved to be an excellent cross-training exercise
Covered just a little bit more in the 12 hours walk

I'm thankful for the company of friends during the long runs, without whom Hell WeekTM and the Back to BacksTM wouldn't have been so much fun. Their presence made waking up at the ungodly hours very much easier. Next year will not be quite the same. The current global economic situation means that sponsors will be hard to come by and organizers will face tough challenges in maintaining race quality in view of rising costs, smaller budgets and tightening purse strings. Events will be done on a smaller scale and we runners will have to contend with smaller or non-existent goodie bags. Unless we’re willing to pay higher race fees, we shouldn’t complain. On the other size of the fence, organizers will be tempted to raise fees, something which I hope will not happen. At the same time, it is also hoped that the organizers will not use the lack of sponsors as an excuse for a poorly managed race. We runners want a well managed race, not a well-stocked goodie bag full of unusable items. I believe, however, niche events will continue to be well-supported, even if there will be a reduction in those who register only to collect the event T-shirt/vest.

My racing plans for 2009 remain uncertain with only January’s GE30K to show. Standard Chartered Bank’s debut sponsor of the KL Marathon in June looks appealing and is almost certain to draw the crowds. Training for it will be tough – which marathon training isn’t – but the added challenge lies in the fact that the project I’m involved in will be moving to the UAT phase then. As high as I got in 2008, I'm praying that I won't be descending to the opposite depths in 2009. I'll just have to make sure that I don't regress that much, do I?

To read previous reports, just go to the Race Report page.

Here's wishing all readers and friends a Happy New Year and many miles of fantastic running!

Malakoff 12K Race Report

2008-12-24T20:17:00.003+08:00

I would've been contented to call my NYCM the final race of the year but then I found myself in Putrajaya for the insanely masochistic 12- Hour walk and a week later at the Malakoff 12K. What gives? I just wanted to have a bit of fun I guess. Training had withered down to just weekend runs, so it definitely wasn't for want of fast times that I entered myself for both events. I'm grateful for Lawrence's help in submitting my entry, along with Geraldine's.

It was to be a very hectic race eve for me. After a reversed double hill run in the morning and a shorter slow one with the RunnersMalaysia guys, I had to rush to the Imbi Market for some meat - literally I had to bring home the bacon! There would be no rest as the next stop was the Taman Rimba at TTDI to meet Lawrence and pick up the race bib. I quite like the park and the residents in the adjacent townhouses must be very fortunate to be living right next to a green lung. Collection was promptly conducted enough and quite a few friends were there for their bibs too. The only freebies in the bag were a small sample tube of Nivea facial cleanser besides the overlarge vest. Breathright strips samples were handed out too.

When I got home, the entire household with the exception of C1 and C2, was busy repainting the grilles. Tired as I was, I couldn't just do nothing, so after getting the vacuuming and mopping out of the way, I took care of the metal works upstairs while the rest handled the ground floor. Lunch at about 2:30pm was pasta with mushroom and herbs, an omelet, and a thick slice of bread. All I managed was a 30-minute nap before waking up to get the kids ready for Cheang’s Christmas party. The heavens opened up with a heavy downpour so the short drive to USJ was cautiously slow. The spread laid out at Cheang’s abode was fantastic, all home-cooked. I commented that the host should seriously consider opening up and eatery right next to Choi’s shoe shop with creative menus like “Hit-The-Wall” Value Meal or “Carb Craze” Set. Thanks to Cheang for inviting us to his wonderful home.

We hit the sack at 11:30pm and after a 5-hour plus sleep my alarm went off. A slice of bread, half a Powerbar and cup of black coffee later I left home to pick up Geraldine. Fortunately I made plans to pick her up, which allowed for my 2nd toilet visit. I’d been holding it since I left my place. Somehow my stomach is increasingly not coping well with pre-run black coffee. There was still space at the Kiara car park where I left the car. While walking to the Rimba park, we chatted with Daniel who was doing his warm-up routine and a few others. Frank and our other friends were already near the starting line. The area was very narrow which made for a very long queue up to the start. I was in no shape to race hard and just wanted to ride out this event as the final one for the year. Having a narrow, twisty and hilly route made certain that I didn’t over-extend my capabilities. Nevertheless I still wanted to run an honest pace and not go through the 12K route too easily.

It took me about 3 minutes to cross the start line and most of us were still bunched together. As expected runners started to spread out at the first long and steep climb. I was on a steady pace and even so I passed more runners than being overtook. Many who underestimated the effects of the hills would pay for it during the second lap. I skipped the water station located near the switchback and arrived back at the park entrance in about 25 minutes. Choi in his “racing” wheels were on this occasion snapping photos along with Tey. But the second ascend up the first hill was horribly painful. I was just shuffling along just to get to the top and I was half expecting the quads and calves to snap! Luckily I was able to recover on the flatter and downhill stretches and resumed at a quicker pace. Only the green surroundings and relaxed manner with which some faster runners were taking the run alleviate the level of suffering. John and Wai Mun were for example, running in Christmas mode distributing candies and mini choc bars while Ngae ran in a sarong accompanying a friend.

With 2K to go I went into a reckless abandon mode. I was just focusing on not tripping on my churning legs. Lynn and Frank were already by the finish when I crossed the line in 59:17. The distance was a little short at 11.17K. They had run a blistering race. Just after returning the timing chip I bumped into Chui Lin, my colleague, who did the 6K. Even though she ran in her school days, it was a pleasant surprise to see her back at it, even though at a recreational level. We went to the same Sunday School back in Penang. It was great catching up with fellow runners over a bowl of nourishing Tau Foo Fah – I rank this dessert up there with milkshake as the ultimate post-race food. A little while later it was time to make our way home for our other commitments.

Storming to the finish. Photo courtesy of Choi

With Justin, Geraldine and Lawrence. Photo courtesy of Choi

Even though the race was tough, it was a thoroughly enjoyable outing for me. The race was small enough to be cozy, surroundings were green (even if we didn’t get to run on the highways and tunnel) and there couldn’t have been a better way to start the day. Not to mention a nice race to end the year with too.

Annual Med Check...And A Rant

2008-12-17T22:34:00.006+08:00

I finally got around to getting my annual checkup done, something which should've been carried out in June! Thinking that 8:30am would be very early was the first mistake I did. A long queue had already formed. The examination package is quite comprehensive but not all-inclusive. Other than the blood works, ultrasound, X-ray, a treadmill stress test and other basic tests, there was no cancer marker check, no bone density nor hearing test. Certainly no testicular ultrasound as what this famous blogger went through!

Having said that, I can't be complaining since the RM1,000 package is fully borne by my employer. The reason I'm mentioning this is so that in the event you're looking for a clinic to perform an extensive array of tests, you can consider where Kenny went.

Since there are only a couple of weeks to the end of the year, there were many colleagues there to "redeem" their benefits and thus what was potentially a 3-hour visit turned into a 6-hour stay. I had my iPod Touch with me and was able to while my time away watching movies and surfing the web via the free wi-fi access. The waiting did many no good since we had to fast from midnight. I was starved. The matter was made worse since the Astro channel was locked on to the cooking channel! In the end I could wait no more and surrendered my lunch voucher at the cafeteria while waiting for the treadmill (I know, no running after food!). I opted for the tasty garlic and mushroom pasta.

The results of the test? The doc gave me a clean bill of health. No presence of H Pylori (this dang bacteria sounds like Helicopter Pirelli!), the good cholesterol is high and the bad is low, no infection of the kidney, prostate looks good. I'm tracking the cholesterol readings though - it's gone up even though it's still in the healthy zone. I attribute that to working late the past few months and not eating as well as last year. That has to change. My BMI is still good at 18, and I haven't yet shrunk - my height still the same. The X-ray showed a little non-permanent scarring of my lung (right lung upper quadrant) which the doc said could've been due to a lung infection. That's strange because I didn't know I had that. Despite that I was told not to worry as it wasn't something to be concerned about. With the good results in my hand, I treated myself to an ice-cream cone on my way back to the office.

Now comes the rant. Not about the med check but about an experience at the recently concluded PC Fair. A salesgirl approached me as I was checking out the Shure earbuds at the EpiCenter booth. She asked me if there was anything I was looking for. Nothing wrong. So I asked if the price stated on the item was any cheaper than sold at their store. Her answer floored me. Ready? OK, here you go. She replied, "Would it make a difference if it was cheaper outside?". Somehow I was able to remain standing and replied (in a rather incredulous tone) "Of course! That's what fairs are for. Why else would I brave the crowds for if not for a better price?". And I walked off. She may just be a part-timer for the store just for the event but EpiCenter had lost a customer.

1st Putrajaya International 12-Hour Walk Race Report

2008-12-16T23:40:00.002+08:00

Participating in this year’s event wasn’t part of the plans, having done 2 in the preceding years. The clincher, however, was that the venue was moved from Penang to Putrajaya. Deciding between a 4-hour drive to my homestate and a 15-minute one is a no-brainer. I save on fuel, time and money and along with the nagging unfinished business of trying to hit 60K in 12 hours made me put my John Hancock on the form.

After a 30-minute afternoon nap, I rendezvoused with Frank and the other guys at Bandar Puteri Puchong for an early dinner of noodles and caffeine. We were running a little late as our cars pulled into the car park adjacent to the event site. There seemed to be more younger folks this year and a nice crowd of approximately 500 if the organizers were correct

Number pickup was quickly done and we each received a nicely stocked environmentally friendly goodie bag courtesy of Genting group. Putrajaya is a nice place to hold events needing ample space and the wide divider stretch between the avenues made for an ideal area for the cooking, information, control and rest locations. There were tents set up for these purposes. On one side were some camping tents erected by supporters and on the other, 6 mobile toilets.

I spotted many familiar and regular faces as I joined the gang in gearing up for the start. I made sure I lubed liberally in all the potential trouble spots, and checked that my salt packs and iPod were kept in a plastic bag inside a clip holster. On top of that I carried a Powerbar Triple Threat to munch. Weather was cool and a gentle breeze was blowing. The race director led the participants in a Birthday Song for one of the walkers before starting us off at 8pm sharp for the long long walk. I hung out with Choi and Frank right at the back as there was no hurry. First lap was covered in excess of ten and half minutes.

For the full report, please click this link.

The Marathon

2008-12-11T00:07:00.003+08:00

As much as the distance provides the allure to the masses, the appeal of the marathon, at least to me, lies in something more intrinsic. I'm lousy with words, so let's take the story of Tsegaye Kebede as an illustration. If you follow the sport, Kebede, 21, was the 3rd placed finisher of the Beijing Olympic Marathon. Just last Sunday he demolished the course record of the prestigious, elite-only Fukuoka Marathon with a 2:06.10 finish, wiping off Sammy Wanjiru's 2:06.39 no less. If you don't know who Wanjiru is by now, you must've been living under a rock - the man, just a year older than Kebede, is now hotter than The Great Man himself! Read here.

Kebede's background as mentioned in the World Marathon Majors website states that he:

"was born in Gerar Ber, 42 kilometers north of Addis Ababa, Ethiopia, the fifth of 13 children. His family was exceedingly poor and Kebede struggled to get by, earning less than US $1 a day by gathering firewood and later working as a herder. Just before his first marathon in Addis Ababa a bus he was riding on went off the road, severely injuring several passengers, but Kebede escaped with just a small leg wound and he went on to win the race.

"I am living in a dream," Kebede said when he learned he would run for Ethiopia in Beijing. "This is so big and so important for me. I did not obsess about it all my life, although I wanted to run for my country in the Olympics. I am just surprised that it has come early."

There are many stories like Kebede's. Much like our journey through life, the marathon is fraught with challenges, setbacks and struggles. From commoners to the elites, many marathoners see the race as a way to prove that they can still succeed after all the struggles that they've gone through. The marathon is a paradox and because of this, it's intriguing. But the marathon brings about dangers as much as the hope it offers. If you underestimate it. The marathon teaches you the value of patience and hard work better than your high school teacher.

While many run it to prove that they can succeed in something they do, equally many run the race to celebrate something - remission from cancer for example - or to dedicate the race to a love one (insert Marci's post). I ran one of the KL Marathons to celebrate the birth of my son. People run the marathon for a reason, much unlike the "Since I've nothing to do that weekend, I might as well run the 10K" mindset.

I forgot who first said it but this quote is very appropriate - "The marathon is so much more than 42K. It is the sum of who we are in one challenge". Not only does the quote captures the essence of the marathon but it is also a statement of challenge - dare you find out who you are, and what you're capable of achieving? What will you find out about yourself?

Incoherent

2008-12-05T21:54:00.006+08:00

The iPod's playing Matchbox 20's Unwell and I'm unwell. 2nd day of my cold. Nose not dripping like a faucet, thank goodness but the meds reduced me to a zombie. Coughing started yesterday. Craving for a large bowl of chicken noodle soup. With croutons. Got my haircut, head felt lighter. Bought bus tickets for the family for their trip back to Penang. Will be home alone from 23rd to 26th. 50K week beckons? 1 hour 15 minutes to 5pm. Sending good wishes to those racing Singapore this Sunday. Am I'm risking hyponatremia-ing? Lasse Viren and Sammy Wanjiru rock! Now, that's what I call racing!

Foot tendinitis has disappeared. Going to make myself a mug of camomile, limeflower and lavendar infusion.

Giving the world economy a kick in the **lls it needs. Nah!

Don't blame me! I was just trying to help!

I'm Back!

2008-12-01T20:17:00.002+08:00

It's been a month since THE unforgettable race and all the travel and stuff I gathered for the trip is still scattered about the house. If you want to read the race report and my NYC experience, you can go here or click on this image.

Before the wife comment on the mess, I should really tidy up. I've done very little running since then - only some "maintenance miles" just so that I don't lose too much fitness. I still have a "race" before the year is out and that's coming up on the 13th 8pm. That will be the Putrajaya 12-Hour Walk, my 3rd outing in that series where I'll be trying for a 60K total having progressed through 40 plus and 50K the last 2 years. It didn't cross my mind to skip this year's edition since it's happening near where I live.

I've been carrying an irritating dorsal (top) foot pain since last Saturday. The discomfort is actually a dull pain and it strikes when I flex my foot in any direction. The pain is at the centre of the foot and between the big and the second toes. It's not so bad that I can't run though. The doctor said that it's tendonitis and not a stress fracture, which was a relieve. I checked around that I think my condition is called extensor tendinitis. The doc prescribed diclofenac (a form of NSAIDs, non-steroidal anti-inflammatories) but since I'm not in a marathon training, there’s no logging of crazy mileage, I think I can still continue to run. The next race after the 12-Hour Walk, is still more than 1.5 months away, so if I can keep up with these maintenance runs, I should be OK.

Head On To My Event Blog

2008-10-03T23:31:00.000+08:00

With 30 days to race day, most if not all of my postings will be made on my event blog, and the Carboman blog will see a temporary inactivity. So head on there for updates on the race and my training leading to it. It’s all happening at http://roadtonycm.blogspot.com.

2:03.59

2008-09-30T00:24:00.002+08:00

Road To New York City

2008-09-18T00:04:00.007+08:00

I guess by now many of you would've known that I'll be heading to New York City to run my 10th marathon this November. For the uninitiated, I've actually set up a NYC Marathon blog sometime ago to document the facts and personal experiences of the race. To follow my adventure, I'll meet you at my other blog, Road To NYC.

Prince Liam The Brave

2008-09-05T21:43:00.005+08:00

I admire my friend Marci Glotzer’s running of all her NYCM with Fred’s Team (named after the late NYCM founder Fred Lebow, who passed away of cancer) in support of The Aubrey (about Aubrey Barr) Fund for Pediatric Cancer Research at Memorial Sloan-Kettering Cancer Center (MSKCC). It’ll be Marci’s 3rd NYCM this November and this time around she’s running it in support of a little boy. His name is Liam Witt and he was diagnosed with a type of cancer called Neuroblastoma. He has been bravely fighting this deadly cancer with the help of friends all over the world since February of 2007. Liam has gone through nearly a year of aggressive treatment that included chemotherapy, surgery to remove the tumor in his abdomen, radiation, and is currently receiving 3f8 antibody therapy at MSKCC in New York City.

Liam’s parents, Larry and Gretchen, maintain a blog to provide the latest status on Liam's health and progress. will be posting good news and any concerns related to Liam's battle with this disease. It’s difficult not to be moved by the bravery of the Witts in facing this very difficult challenge to a boy who is not even 5. It gave me an insight to how busy parents cope while maintaining a brave and positive front for their children (Liam has a younger sister Ella, who adores him). I can’t pretend to understand fully the complications, heartache that this disease brings but when it happens to kids, it digs even deeper into me. Liam may be 4 but in my books he towers in bravery. Here’s an excerpt of one of the postings by his Mom.

“Liam just finished throwing up for the third time in an hour. Chemo throw up for Liam is a total body experience…it sounds like his toes are throwing up and every vertebrae in his back. It comes out his nose. He makes an awful wretching sound. He spits frantically to clear the throw up from his mouth while whimpering “there’s more – don’t move the bucket!” And over and over he says, “I don’t like throwing up. I don’t like it at all.” But tonight, after his third throw up session and before I had even wiped away the combo of spit, he raised his head from the throw up bucket and said in a cautiously excited voice, “Mommy – One plus one is two! And two plus two is four!” And as soon as I had him cleaned up, he curled into me and started picking out the letters he recognized on the front page of the newspaper. “Mommy – There’s my letter – and L. And that letter is for dog it’s a, a, a, D! And that’s my other letter…a W. Over there is a snake letter. What’s it’s name again?” The effects of the anti-nausea pill are finally setting in and he’s asleep covered in a Batman blanket that arrived yesterday and surrounded by little puppy, big puppy, monkey puppy, duck puppy, super soft yellow blankie and pilly the pillow which has the ever-present magic rock attached to it and a new addition, a lucky stone passed along from Aunt Franny’s son Ben.”

Liam may be a world away but there are no boundaries for cancer. The disease can strike anywhere and anyone. Cancer is the global war. The doctors and researchers are doing a heroic job in the fight, but they also need our help. If you’re moved, you can contribute to Marci’s cause via MSKCC’s secure website here. You can donate any amount via credit card.

Nike+ Human Race 10K - Singapore

2008-09-04T00:30:00.000+08:00

Go global
Nike Sales Malaysia's invitation to participate in the Singapore leg of the Human Race was too good to turn down especially when the city state was the only South East Asia venue to host this global event. Trust it to the sports marketing giant to put on a superb show, uniting 25 cities, celebrity runners and iconic athletes, and not to forget one million runners together for the benefit of 3 charitable organizations (20% of the registration fees go to the runner's charity of choice). For this to work, Nike latched on to the power of the Internet, weaving the event promotion, registration, and training into their Nike+ portal. This allows participants to set up virtual challenges and log their training. Those who couldn't make it to the appointed venues could also run the race virtually. The choice of date was significant since it's to take place on Malaysia's Independence Day - 31.8.2008. Each registrant has their own selection of beneficiary for personal reasons and believing that children are indeed our future, my choice was ninemillion.org.

About the charities

Ninemillion.org
The ninemillion.org campaign was created in 2006 by the UN refugee agency (UNHCR) in partnership with Nike and Microsoft. The goal of the campaign is to give more than nine million children better access to education, sport and technology by 2010. The ninemillion.org website exists to raise funds, but also to give voice to those who often go unheard, allowing visitors to see pictures of the camps where children pass much of their lives, read refugee children's stories and understand what refugee children's lives are like.

Lance Armstrong Foundation
The Lance Armstrong Foundation - LAF - was founded in 1997 by cancer survivor and champion cyclist Lance Armstrong. The LAF is a nonprofit organization located in Austin, Texas focusing on providing practical information and tools people with cancer need to live life on their own terms. LAF's agenda include Prevention, Access to screening and care, Improvement of the quality of life for cancer survivors and Investment in research.

World Wildlife Fund
WWF was born into this world in 1961. Since those early days WWF has grown up to be one of the largest environmental organizations in the world. Currently there are more than 1300 WWF conservation projects underway around the world. Almost all WWF's work involves partnerships with local non-profit agencies and other global NGOs.

A scare
My participation, however, was nearly derailed by the muscle strain I picked up just 3 days before race day. Luckily I recovered enough to make the trip down, even though I was a little stoned by the muscle relaxants! Everything had been arranged by Nike from our flight and hotel stay to race pack collection, and thanks to Frank who helped pick up the flight tickets, all I needed to do was to be at the KLIA on Saturday morning. I was the first to arrive and soon enough I was joined by Frank and Pueh Tian. We killed time at McDonald's while waiting for the boarding time. Only at the waiting lounge did we linked up with Niki Cheong from The Star and Richard Augustin from the TimeOut KL magazine.

Our ride in the tiny 737 was pretty bumpy and there were so much thick clouds that I knew it would be a wet weekend. We cleared customs very quickly and before long reached the Gallery Hotel soon enough. There were many banners promoting Sunday's race from the ECP stretch all the way into the CBD area and the results show - due to the level of awareness generated, Singapore was the first country to fill up and close the registration process. I'd say it's a result of good marketing, a large population of fitness enthusiasts and a credit to the Singapore government's health and fitness programs.

For the rest of the report (plenty of photos!) hit this link.

Citi Vertical Challenge Report

2008-09-02T22:54:00.004+08:00

August was a rather mixed month in terms of running. The excitement at the prospect of playing a big role at spreading the gospel on running at the office place was tempered by the disappointment of missed evening training sessions. Since I've always propagated the need for runners to share the benefits of running with others, the "loss" was easier to take. The organizing committee laid out a series of activities culminating with a Vertical Challenge where teams of 6 runners will tackle 35 floors in the fastest possible time. To get the cubicle dwellers into the mood, weekly walks were organized at the KLCC Park. My role was to give a couple of talks on proper shoe and gear selection, and tips on running. I ended up doing 3 sessions as there were many who couldn't make the earlier talks. I brought along some props and went through some slides and videos. The props included several pairs of running shoes and apparels. I felt that the props were important since it allowed the participants to touch and feel the examples. Not many can visualize the difference between normal foam and the denser medial posts of stability shoes. Nor feel the softer blown rubber as compared to the harder heel material. Some things just needed to be touched and felt.

Close to 45 people attended my talks and though not resoundingly successful, I'd like to think that at least the 45 will now be much more informed when shopping for a new pair of trainers.

On Aug 27th, close to 40 teams lined up at the respective transition areas for the Vertical Challenge. Besides being on a diet of 40 odd Ks per week, and a couple of stair workouts, I put in a Yasso 800 (6 x 800m) 2 days before the race, just to get the juices going. Stair running is totally different from normal running and I made this clear to both the teams I helped put up. Some were getting a little tensed from the prospect of winning the top 3 prizes which carried cash awards. The women's team is pretty strong while the men were no slouches too but as we men found out on race day, there are hidden talents in the bank. The event was managed by FTAAA under Vegi and 21st Century Sports, so we got somewhat the same "treatment". I was the first runner in the 2nd last wave start. The first runners had the toughest leg since we had to negotiate a short outdoor stretch followed by a slippery 20 meters of marbled surface before reaching the stairs. And it rained up to the start time.

As expected the start was fast and furious, with just a bit of shoving. My wave consisted of 5 runners and I was the 3rd to reach the stairway. Things passed in a blur and I certainly ran faster than in training. I didn't time myself but I think it was about 30 seconds. With another floor to go, I was already in pain but just a few steps from catching the 2nd runner. I quickly passed the ribbon (like those used in the Ekiden Relay) to my team mate and exited the stairway with my quads in a jellied state.

A short while later everyone had gathered back at the ground floor lobby exchanging stories. Our lead woman runner had actually slipped as she entered the building and grazed her knee but quickly recovered to overtake 2 on the stairs! Her team would take the 2nd place and RM450 in prize money. The men? We weren't informed of our position but we weren't in the top 3. I was disappointed. We were 2nd in our wave having battled back from 3rd position but as it turned out, the top 3 prizes went to the teams from the later wave, all of them footballers and majority of them Indians! They covered 35 floors in less than 3 minutes, since their teams were more balanced.

Post race with 1 member missing

The women's team which placed second

Nevertheless, everyone had fun (there were finisher's medals for all), which was most important, and the girls even bought us Thai lunch and dessert the next day. The amount of food we consumed led me to believe that we expended 600 calories but topped up 2,000 calories. How about that for over-replenishment? The downer was I badly strained my left quads so badly I couldn't walk properly. Even the triceps hurt from all the sudden pulling up the stairs' handrails. The quad pain was bad enough to put my participation in the Nike+ Human Race 10K the same weekend in serious doubt. Only after popping some muscle relaxants, and 2 days of heavy bandaging did the leg recover sufficiently to make the trip.

Next report: The Nike+ Human Race 10K

August

2008-08-21T22:45:00.005+08:00

Oh, I'm glad August is coming to an end. I've been very much involved in the evangelism of running, giving a series of talks on shoes and running but at the expense of my personal training. With the Vertical Challenge happening next Wednesday, before the Human Race 10K the same weekend, my running will have to be skewed to short and fast workouts. I plan to put in an interval session just to perk up the VO2Max level. I'm just saying it but I'm not really sure if it happens that way!

After August comes September and that means I've less than 2 months to the day I fly off to the Big Apple. I'm really looking forward to it but am dreading my condition now. Will I have the time to work myself up to peak condition?

adidas King of The Road Race Report

2008-08-11T22:22:00.004+08:00

Other than a 4K on Tuesday, and an insignificant 3.6K run with the beginners on Saturday, I really rested for this race. I was only 70% confident of acquitting myself well and didn't set any expectations for a PR. My stomach rebelled on Saturday and even though I'd done all the necessary toilet business prior to my leaving the house on race morning, my gut still felt very uncomfortable when I got to the parking spot just in front of Quality Hotel. With wads of toilet paper in my hand, I went into the dark hotel but all the toilets were locked. How about that for hospitality?! While wandering the area in exasperation, I bumped into Frank and Lionel.

Everyone seemed to be hunting for toilets but there wasn't a single mobile toilet in sight. However, when you gotta go, you gotta go. I knew that if I didn't relieve myself, I might as well don't race. The organizers didn't count on the resourcefulness of runners. Suffice to say that I managed to find a discreet but undisclosed location to make my deposit. Then I sat down by a kerb near the starting area and chatted with fellow runners. With 30 minutes to go, I walked back to the car to change into the race gear. I handed the Lunar Trainer their maiden race. I was confident, despite logging just 4K in them, that both of us will have no problems going the distance.

To read the rest of the report please click here.

Nike LunaRacer+ and Trainer+ Launch

2008-08-09T19:52:00.004+08:00

Despite a hectic schedule, nothing was going to stop me from attending the Nike Lunar Trainer and Racer briefing at the Nike Sales office. To me at least, these duo act are even more revolutionary than the Zoom Victory, which is already quite a happening shoe. Therefore please indulge me if this seems like an extended writeup here. I entered the briefing somewhat informed as I've been tracking various running forums on user feedback. The shoes have been launched on limited distribution in the United States. I’m incidentally reading Geoff Hollister’s book Out of Nowhere: The Inside Story of How Nike Marketed the Culture of Running and I’ve to say that what Nike is doing right now certainly epitomizes the traditions and the visions of Phil Knight and Bill Bowerman.

My lunch that day consisted only of a slice of pizza and a bun at 3pm. I was still mildly hungry when I was walking with Loke and Geraldine to the Nike office but daren't eat anything more in anticipation of the 5K run following the briefing. We were greeted by Alison Lee, Nike Sales Malaysia’s Marketing Communication Manager soon after we stepped into the cool waiting area. Incidentally the décor was all about the upcoming Beijing Olympics. A section of the floor was even painted to look like a running track.

Read the rest of the report here.

Shoe Review: Nike Zoom Victory+

2008-07-20T21:27:00.004+08:00

The first reaction when I put on the black and white pair of Zoom Victory was “Whoa!” Then I asked Wong, "Are you sure this weighs 10 ounces?" I'd laced it up after returning to the car park following a 19K Saturday morning run and was eager to try on the hot looking shoes. It certainly felt lighter than 10 oz and several Internet searches later on the online shoe retailers site such as Holabird to RoadRunnerSports had the weight pegged from 9.3 to 10 oz. Personally it felt like 8 oz.

The next feeling that ran through my mind was the low profile ride. It's almost like your soles are in direct contact with the ground. This immediately gives the shoes a go-fast feel. The next impression I had was that the shoe very nearly completely moulds itself to your feet. The strategically positioned strands of Flywire cinch the uppers together and wraps the entire shoe around your foot. Every part of its construction is aimed at giving you what the designers call “The Naked Ride”. They want you to forget the shoe and concentrate on the task at hand – running fast.

For the rest of the review please hit this link.

Technology for Beijing

2008-07-11T09:55:00.000+08:00

Nike have started an ad blitz to showcase their latest line of breakthrough products developed in conjunction with the Beijing Olympics next month. Some of the technology they put into their shoes are stupendous. Don't forget to check out the Video tab and view the Running related ones. Of particular interest are the ones on the Zoom Victory+, Lunar Racer, and Distance Singlet (it's like some crimping technology). The designers also talk about the thought process behind their concepts - you'd be interested to know the reason behind the Zoom Matumbo - a 4-spiked 5,000m flat - name.

Head on to http://www.runnersmalaysia.com.my and click on the Zoom Victory+ ad in the middle.

So Near... Luckily Common Sense Prevailed (Phew!)

2008-07-07T10:30:00.001+08:00

Once again Harvey Norman nearly made me part with a large sum of money. The object of desire? The latest 42" Panasonic Viera Plasma TV. Panasonic have been creating lots of buzz in the market lately with their range of Plasmas.

Traditionally outsold by the much cheaper LCDs, Plasmas have long thought to be expensive, limited in screen sizes (they're usually available in 46" and above), run hot, heavy (due to its glass screen) and have shorter lifespan. If you could afford one, you're rewarded with better images and quicker refresh rates (thus less tiring on the eyes).

Panasonic seemed to have found a solution to many of the inherent problems with their range of Viera Plasmas. They're imported from Singapore, have loads of features (including a SD HC slot) and are relatively cheaper to their older predecessors. I first heard about it from my boss who was very impressed with the 42" TV, the Panasonic promoter and price. It was sold at Jusco for RM5199 just 2 weeks ago, bundled with a 5-year warranty, RM300 Jusco vouchers, and lots of Panasonic freebies. I thought it was a good price for a Plasma.

That was until yesterday when at Sunway Pyramid, I walked into the Harvey Norman roadshow for LCD and Plasma TVs. The Pana was there. The offer was stupendous: 5-year warranty, a free Panasonic camera and lots of freebies. At the price tag of RM5,199 too. If you choose not to have the bundled camera, these chaps will bring the price down to RM4,650(!), and you still get the 5-year warranty and freebies. Now, the price was only one of the drool-inducing factor.

The salesman walked me through the features and I personally took the TV for a stress test by slapping and punching the screen. No problems at all, in fact it was a selling point for them. Being a plasma, it has no problems with analog and digital signals. So if you've Astro, you won't get the typical lousy pictures that you see on certain LCDs. The heat emitted are no more than warm. The stock stand is swivel type. Other nice features are the full HD, 1 million to 1 contrast ratio, PC input (so that you can hook up a Mac mini to it!), 3 HDMIs, and 30-year lifespan. No problems if you're into gaming - the PS2/3, X-Box and Wii connect seamlessly too. It doesn't matter what features the TV has if it fails to deliver the image quality. From my limited viewing time, I can say that it's really impressive. I'd love to try out some mind blowing action scenes for good measure but that will be another time. The salesman made it more enticing by asking me to place a RM100 deposit and should I change my mind after 1 week, I can use the deposit for other purchases with no questions asked.

Known for walking away from mouth watering temptations, you can guess what I did.

If you want more info on the long debate of LCD versus Plasma TVs, just head on to http://www.panasonic.com.my/viera/, then click on Plasma TV Advantages on the bottom right. Parents of precocious kids will be very happy to view a video on impact testing on their TVs. Oh yes, the culprit which caused my heart to palpitate is the TH-42PV80H. If it's meant to grace my home, conditions will make it so one day. Till then, it remains a top-tier luxury item, for which the money would be of better use for other essentials.

Global Races

2008-07-06T11:33:00.005+08:00

There are 2 upcoming global races that you can participate.

Nike+ Human Race 10K

The first one is The Nike+ Human Race 10K happening on Aug 31st. Malaysians can run the race virtually on that day in this country, since only Singapore is selected in this region to be among the 25 cities around the world hosting this run. Participants will be treated to major concerts after the run lending an air of festivity to the day. I'll be setting up a blog early August to chronicle my training for the event. So chart your 10K course and register! Visit the official site here.

Phedippidations Worldwide Half Marathon Challenge

The 2nd event is the 3rd Annual Phedippidations Worldwide Half Marathon Challenge, which includes a Kick The Couch 5K distance. More info and registration on this completely fun, run-where-you-are, and free race can be found on the official website. As the race draws nearer you can even print out your race bib and upon completion of your run, log down your timing and print out your certificate. A podcast has even been setup to keep participants up to date. For this head on to The Extra Mile podcast.

So c'mon. Join me and be part of the worldwide running community and register yourselves for the runs!

Gear Review: Nike+ SportBand

2008-07-02T23:31:00.009+08:00

Confession: I'm having an affair. But don't tear your hair out! The fling - a second one at that - is with the Nike+ training tool. My first exposure to it was the Nike+ iPod combo [read the review here] where your iPod nano work together with the shoe sensor to provide you feedback while you workout. Key information like distance and pace are read (by customizable male or female voice) to you during your run accompanied by pumping tunes. Together, this virtual coach provide a mean motivational. Runners who run to music but aren't iPod users were left high and dry, nevertheless. To make sure that these non-iPod users are not alienated, Nike Sales Malaysia will be bringing in the Nike+ SportBand very soon. So fitness enthusiasts who don't want to purchase the iPod will soon be able to hop on the Nike+ platform.

Enter the SportBand
Thanks to Nike Sales Malaysia, I laid my hands on the hip looking SportBand in June. The packaging is compact. In the sturdy plastic case are the SportBand, a sensor and a pictorial and sparse user guide. It's very easy to set up, thus doing away with the need for a voluminous manual. Non-geeks will not complain on the usability.

Download and read the full review here.

Chew On This

2008-06-23T22:17:00.005+08:00

Spotted this on one section of the wall at the Nike Sales Malaysia office. That's the bottom line folks! Like it or not, you'd better get busy living or get busy dying. Have a great week!

Shoe Review: Nike Zoom Elite 3

2008-06-22T23:24:00.003+08:00

My only experience with the Elite was the previous Elite 1 and 2, both of which were not only lighter that the 3 but featured less forefoot cushioning. The first and second versions, while widely liked, had durability issues.

To solve it, Nike increased the outsole thickness and as a result the weight went up by half and ounce. Naturally you can’t please everyone but the opinions are quite evenly distributed in the online forums. There were many who panned the increased weight of the shoe, but many liked the upgrade too. The Elite 3 were worn in training by Nike elites like Dathan Ritzenhein and Adam Goucher.

Having retired 2 pairs of Pegasus 2005, I was on the lookout for a lighter pair of go-fast training shoes that will double up as my marathon racing shoes. Choices were limited if you’re in the market for a lightweight yet stable (with a small medial post) shoe that’s cushioned enough for the longer distances. I found the asics DS Trainer too firm and flat for the marathon while I didn’t quite adapt to my Brooks Axiom 2. I found the Elite 3 on a big discount and since then it has become my favorite racing shoe for longer distances of 30K and above.

To read the rest of the review, hit this link.

Secret Buddy

2008-06-20T22:50:00.006+08:00

Our business group staff committee put up a mini staff appreciation campaign where colleagues within a department exchange tokens of appreciation without the recipient knowing who gave it. Names are drawn and you secretly deliver whatever gifts, messages or cards to that person. The recipient will then guess who their Secret Buddy is.

You have the typical coffee or juice gift vouchers, chocolates and mints but among the notable gifts found on the tables were 2 pink wrapped condoms complete with Beyonce's "Baby Boy" lyrics, a flask of herbal soup, teddy bear clutch bag, actual teddy bear, banana bread, another box of expired (!) condoms, a bunch of bananas (for a potassium deficient manager), 2 cans of Red Bull and Livita. I bought a colleague a slice of banana chocolate cake.

I received a 300ml box of fresh milk and 2 mini boxes of imported cereal in a large recycled envelope with the message: "You must be the only person I know that is so passionate about his run. So much so that you are willing to give up on precious sleep hours to run in the wee hours of the morning. Here's something healthy for you to start your day!". When I got back from lunch just now, a second envelope awaited me, this time 2 bars of Snickers with a note "Keep this with... in case you're feeling hungry but don't want to break the momentum". I thought, this person certainly knows a thing about staying fuelled for the long run!

The clincher came in the 3rd envelope with a note attached to a bottle of shower gel that read "Last but not least... BO is totally unacceptable! So, wash up clean before you come to work." This person has a sense of humour too. I'm taken care off not only before a run but after too!

I'll eat half of the Snickers bar before my 25K tomorrow. Must run slow because I won't be getting enough sleep. I'm still at work...

Don't Con Us!

2008-06-18T14:22:00.002+08:00

The Story About "Subsidy"

A man called Razak owns a farm which can produce 10 apples every day. He has 5 workers to operate the farm. Each of them eats 1 apple daily and it is enough to keep them operating the farm normally. The remaining 4 apples, the landlord sells them at RM10 each and he earns RM40. He uses the RM25 to improve the farm operation and facilities. He gives RM2.00 to each of his workers and he keeps the remaining RM5.00 as profit. Day by day, the farm is well developed and all of the 5 workers are happy with the money they can save.

When Razak passed away and there is a new landlord, PokLeh comes to continue the farm operation. He says to the workers: "We need to improve the farm quality and redefine our way of thinking. From now on all of you only need to pay RM1.00 for each apple you eat. It is very cheap as the price is RM10 each outside the farm."

The workers have no choice but to pay RM1.00 for the apple they eat daily. Their earning decrease from RM2.00 to RM1.00 per person. As usual, PokLeh sells the 4 apples and he gets RM40. He uses RM25 for farm improvement and pays RM10 to his 5 workers. He gets RM5.00 as profit. On top of that, he gets another RM5.00 from the apples that he sells to his workers. In total, he gets RM10 as profit every day.

Soon, the apple price increases to RM20 each. The new landlord gets a higher profit as he gets RM80 for the 4 apples he sells daily. Then, he decides to give the farming improvement contract to one of his close friend, Samy.. Samy says:"Apple cost naik, improvement cost also misti naik." So, the farm improvement cost increases from RM25 to RM50. In actual, the improvement only cost RM30. The remaining RM20, PokLeh and Samy share evenly among themselves.

Let's calculate how much PokLeh gets daily:

RM10 (from farm improvement cost)
RM20 (Net profit by selling 4 apples: [Gross profit, RM80] ?
[Improvement cost, RM50] ? [Wages RM10] = RM20)
RM5 (from selling apples to his workers)

In total, PokLeh gets RM35 daily compare to RM10 initially when he takes over the farm from Razak. His profit increases RM25 and the workers are still getting RM1.00 daily per person.

The greedy PokLeh does not want to stop there. One day, he says to his fellow workers:" You see ah, the current market price for one apple is RM20 and you are only paying RM1. See how lucky you are! I have to SUBSIDY RM19.00 for each of the apple you buy and total I need to SUBSIDY RM95.00. This will greatly burden the farm and we might get bankrupt if we continue like this. In order to avoid bankruptcy, I need to increase the apple price that you buy from RM1.00 to RM1.50 and I will bare the remaining RM18.50 per apple as my subsidy to you all. "

So, greedy PokLeh adds RM2.50 to his current profit and the number becomes RM37.50.

After you have read the story, I am sure you have already understood the meaning of a 'SUBSIDY' given by the BN government. The RM95 subsidy never existed in the first place and so was the RM52 billion fuel subsidy generously 'given' by the BN government..

Cutting fuel subsidy is actually just a reason to steal money from your pocket. Are you gonna stand there and let them rob you???

The Other Blog

2008-06-16T22:24:00.000+08:00

I've not updated this blog much, but only because my focus is directed at getting ready to start my training for New York. It appears that I won't be getting my 1 month break from running anymore after checking the calendar. Some light jogging 4 days the last week was all I did. Total mileage was less than 20K, but it's all about keeping it low-key now. The time will come soon for the hard work to begin.

You can follow the progress of my training over at the Road To The New York City Marathon. That blog will certainly see more updates going forward but it's far from the end for the Carboman blog!

adidas Sundown Marathon Race Report

2008-06-06T08:01:00.001+08:00

At the agreed time of 9am a day before the race, the group of us (Choi, Frank, Shine, Cheang, Guna, Runwitme and I) were there. I believe, including Uncle Sonny's party, there were at least 14 of us in the same bus. It almost felt like we were on the Pacesetters bus heading to the Singapore Marathon. Shine and Tey were penned down to run the ridiculously insane 84K ultra marathon, while the rest of us "just" the usual 42K.

This marathon was to be my 9th marathon, the 2nd for 2008. By year end, I'd hopefully knocked off 3 marathons. The last time I completed a trio of marathons were way back in 2004, I think. Even after completing 9, I can attest that it never gets any easier. Having trained for the 2008 KLIM in November last year, Sundown was to be my winding down race before my 1 month break from any structured running. I'm just tired and despite the 5 PRs set for the races done this year - GE30K (2:56), KLIM (4:16), Orange Run (sub 49 minutes), NB15K (1:18) and RMAF (1:48) - I've not felt comfortable nor relaxed doing the last 2. It was time for a break before the periodization-base phase in July for my November marathon.

To read the rest of the report (a little too lengthy for this blog), hit this link!

Cinya!

2008-05-26T22:52:00.004+08:00

Wow! Justin asked me if my RMAF timing was a PR. That got me wondering as well as I've been too busy with other aspects of my life rather than keeping track of PRs. I know I've been clocking good timings at the races since the start of the year but with the exception of the GE30K and the KL Marathon, I've not really paid much attention to PR hunting ever since.

I thought it'll be nice just to know. So here are what I discovered:

Jan - GE30K 2:56.47 - (PR of 5 minutes 20 seconds over the 3:02.27 achieved during the GE30K '06)

Mar - KL Marathon 4:16.05 (PR of 10 minutes 11 seconds over the 4:26.16 achieved during the KL Marathon '06)

May - NB15K 1:18.48 (PR over the 1:16 achieved during the NB Volunteer Run ' 04 which was short over a modified course)

May - RMAF Half Marathon 1:48.28 - (PR of 53 seconds over the 1:49.21 achieved during the KL Games Half Marathon in '96)

It's almost unrealistic that I'll run a good time for next weekend's Sundown Marathon but I hope there'll be at least a couple more before the year is over.

Classifieds: Suria Utama Townhouse

2008-05-25T21:18:00.003+08:00

Suria Utama Townhouses (freehold) are newly built and located at Bandar Utama (BU12), just minutes from NKVE, Centrepoint, 1-Utama, Puay Chai (2) and Sunway Mas/Dataran Prima. Exclusive and quiet - 30 units only - and tucked in a greenery corner of BU12 with 2 layers of security 24/7 and individual alarm system within each unit. With an area of 1000 sq.ft., there are 3 bedrooms and 2 baths fitted with showers. The kitchen is fitted with cabinets, Electrolux cooker and hood.

Price: From RM370K (Apartment is 3-storeys high- Ground, First and Second). The units on sale are units on First and Second floors.

Please call 012-3828916 for viewing.

RMAF Half Marathon Race Report

2008-05-25T20:41:00.007+08:00

Efficient delivery of runners to the starting point, prompt flagoff, spectacular first section of the race, accurate distance markers, ample refreshments, Powergels, post-race breakfast, nice finishers medal. Could this race really be in Malaysia? As it turned out, yes! Just about the only thing wrong was my lack of training. So it wasn't surprising that even when I boarded the bus that would be ferrying us to the start (felt that I was heading to Fort Wadsworth for the NYC race!), I had no clue as to how I would be running the race.

All doubts were laid to rest by the excitement of starting off from the runway of the AFB (Air Force Base). Just after the gun went off, we were treated to a fireworks display and all of us took off to the runway. The area was sufficiently lit as the KL-Seremban Highway was just parallel to the 2K strip but the organizers shot plenty of flares into the early morning sky to ensure a surreal experience for all of us. I felt like an army grunt running to take up positions in the trenches to fend off enemy attacks - think WW2 and Vietnam War scenes!

Frank reported that he ran very comfortably - I was too until the 10K mark. The early splits were very fast nevertheless, for a Half Marathon. I reached the 10K mark in 51 minutes and promptly realized that I won't be able to sustain the pace until the end. The course was quite all right but with most tackling the 10K distance, the half marathoners were somewhat spread out, making the Federal Highway and Seremban link quite boring and very challenging. A few of the climbs late in the race made things extra difficult too. So it was with great relieve when I crossed the line in 1:48.28 (average pace 5:18). After the customary photo sessions and catching up, I drove off the base with nothing but admiration for the uniformed personnel who handled their duties professionally. I made sure I thank each one I passed on the way out. All of them waved back with a smile and one even replied "You're Welcome!"

Next race will be the Sundown Marathon. It will be difficult but I'm placing enjoyment over performance. With little or no training, that's the only strategy to adopt.

Photo credits: Tey, Runwitme and Ronnie.

Double Champions!

2008-05-22T10:34:00.001+08:00

Carboman takes time off from writing about running to congratulate Man United for clinching the Difficult Double of EPL and European Championships! You guys were great...and very lucky too! Photos courtesy of UEFA.

NB PACM 15K Race Report

2008-05-18T21:28:00.004+08:00

Another measly training week for me. I told myself that since this is "just" a 15K distance, I shouldn't just roll over and submit to running a lousy race. Most certainly I will not just run a lackadaisical pace. If I somehow crash and burn somewhere at the Double Hill stretch, so be it. But running has taught me one thing - to always try my best in whatever situation and condition.

The start of the race was quite abrupt and G and I were just heading back towards the starting line when the horn went off! We were looking for her starting ribbon (they ran out!) and hadn't quite gotten back to our original position. The start was moved to the road behind the field as opposed to the main Jalan Parlimen. As a result the runners were jam logged. Some, as we, who tried to circumvent the crowd ran on the road shoulders and one runner tripped and went down in a heap. He was perfectly OK flashing a sheepish smile.

The first K was 6:40 I think (I've yet to review my 205 data) but as soon as there were gaps, we were skipping past the runners despite the hilly stretches. On the several occasions where I checked my splits, I found that my sub 5 minute pace was quite comfortably sustained. The usual suspects were encountered along the way, with Kelvin unusually muted until I egged some noise out of him. Chen also was surprisingly very laid back and even paced with me until I pointed Choi out to him. Choi was running consistently about 200m ahead and I used him as a gauge. I think it was at the Bukit Tunku stretch that I lost G and I went alone. Chen dropped back at a water stop allowing me to overtake him. Then he caught back up with me and paced for some distance. At another stop I dropped him again as I was picking up the cups rather swiftly.

I felt that this year's route was quite challenging as we had to cover certain hilly sections twice. I dropped pace going into the second palace loop but got my second wind soon after. the Central Bank hill then sapped me again before I shuffled hurriedly toward the finish. The runner next to me suddenly shouted "Let's sprint to the finish" and the bunch of us made a mad scramble to the finish arch.

My position of 173 and timing of 1:18.48 was an improvement over the 2006 race of 1:24 (I didn't run last year). So overall I'm quite happy with the results and still consistent with my goal of getting faster with age! I shall continue with that mindset until my body tells me to start slowing down or else!

Winding Down A (Long) Training/Racing Cycle

2008-05-16T19:38:00.002+08:00

It's been a long time since I took an extended break from training, even though coming into the end of this training cycle, my running had taken a back seat to work. The euphoria of making New York lasted 3 full days and now all attention is back to work. As I'm typing this I'm also weighing my career options having been offered a job with another company. Though very important, my decision will not be based solely on the renumeration offered but also on my middle to long term plans. I'm speaking to people in the industry to get a better feel on the directions, what corporations are looking for and other career wisdom from these people. I've even spoken to both my bosses and they've provided very good feedback as well as the plans they have in store for me.

In 2 weeks' time, I'll be running my 9th marathon in Singapore (second for the year) and my plan is to run really easy with no pressure at 6:20 pace. I'm aiming to finish comfortably and enjoy the night running experience. This race will be part of my winding down training cycle. Following that I will do absolutely no running for 2 weeks, recharge, recover and just enjoy some quality time with the kids, before entering the Periodization Phase starting July. Through personal experience, 4 months is just about right for me to peak. Any longer, fatigue, staleness and boredom will set in. And realistically, 4 months of training is a luxury!

I really look forward to every of the upcoming phase. It'll be one exciting year and one heck of a ride. Won't you join me?

Initial Take On The Progrid Guide

2008-05-16T00:01:00.007+08:00

Choi finally delivered the Progrid Guide (the 5th edition in the Trigon series) yesterday morning. This mild-stability model feels slightly lighter than the 2120 and in fact in terms of build, the Guide appears to meld the 2120 with the Pegasus.

A friend complained previously of the old Trigon 3's smell out of the box and even after many miles in them but thankfully this pair smell somewhat like Bata! Which isn't too bad actually - brings me back to the school days. Slipped in my feet and the immediate feeling is that the arch area is well supported. The forefoot is roomy and walking around the office's thinly rugged floor felt very comfortable. Instead of the pillowy cushioning of the Vomero, it was more of the responsive and bouncy type similar to the Zoom Elite. I'm not sure if this was due to the Progrid but it certainly is more comfortable than the traditional Grid. Great! This is what I need.

I took it for a 7.8K run later and like the feel a lot. The bounce was there and it certainly is responsive enough to handle faster workouts. The laces are rather long and they flapped about a little. I'd have to triple knot them or tuck them under the laces on top of the tongue. The arch and medial area felt supported and the ride very smooth. With my iPod on, my run yesterday was the longest weekday run I had in a long while. Thoroughly enjoyable.

After the run I examined the 11.7oz shoe a bit. I took out the insole and saw that there's a layer of foam under it. This seems to be standard in midrange shoes these days. The forefoot is made of soft blown rubber that's as squishy as Nike's Duralon, while there are many flex grooves to make the ride flexible and smooth. The medial post is firm and placed more forward straddling the arch area equally. This placement will counter late stage pronation and is ideal for me as I don't need that much support.

Until I take them out longer I don't know about its ventilation properties, long run support and cushioning, and durability.

This shoe have seen changes since the last model. It felt more supportive and moulded to my feet. It's also definitely lighter. I think it can still be improved in that the ankle collar can be made thinner using memory foam. The heel area outsole can also be a tad thicker.

This pair will certainly be my main long run shoe for the NYC Marathon. I will only use the Vomero for 15Ks and below.

Runners2Runners Program

2008-05-13T14:44:00.002+08:00

For Immediate Release!

I am launching a program whereby I am recruiting runners as members to help promote and create greater awareness on Saucony running shoes within the running community. This program is called Runners2Runners Program. All appointed members of this program will be reference as “Saucony Shoe Ambassadors”.

For those interested to participate, please send an email to Choi Chik Choy (cchoi_2020@yahoo.com). Please include your personal contact number in your email. Upon receiving the email, I will give the interested party a call to further evaluate on whether they will be the right candidate for the program itself. Selection of the candidates will be based on certain criteria that will be highlighted during the discussion.

The key objective of this program is to promote the Saucony brand and also to offer another brand of running shoes to the running community itself, and hopefully coupled with value for money models. Let's get together and make the running community more vibrant, knowledgeable and last but not least helping each other in anyway we can.

Runners2Runners here we come !!!!

Signing off……

Choi Chik Choy

http://www.ccube-sports-hub.blogspot.com/

http://www.runnersmalaysia.com.my/saucony/

The "Inaugural Putrajaya Midnight 30"?

2008-05-12T12:49:00.004+08:00

Kit and Anil laughed when I told them that the midnight run we were about to embark on was only my second run of the week and if all went to plan my week's mileage would be 35K. For us who cover 50K in training mileage in 2 (read that again) consecutive days, my lack of runs was indeed a joke. I found it laughable too but there wasn't much I could do about it. I was too dug in at work right up to the morning of the run.

The idea of a midnight run was mooted by Tony Quay, who wanted to give the runners registered for the midnight Sundown Marathon on May 31, a taste of running into the witching hour. A 20-minute nap in the afternoon was all the luxury I had and after the household retired to bed, I left the house at 11pm. The after-dinner coffee seemed to be working as I was still wide awake. The drive to Putrajaya was longer than the usual 18 minutes I'd have taken, as the security closed off one of the most frequently used entrance/exit to the main thoroughfare as a way to discourage illegal racers. After taking a very long detour I finally arrived at the Palace of Justice (POJ is a misnomer actually, given the countless high profile misappropriations that's been reported recently) where many cars were already parked along the main road.

The area was very well lit and the food and refreshment tables were already set up. As the crowd of runners swelled, so did the collection of food and fluids too. There were bottled water, grape cordial, isotonic, bananas, watermelons, red bean soup, chiffon cake, french toast, nasi lemak to ensure no one ever goes hungry. I relied mainly on my own chilled drinks. Saw many familiar faces, including Munning, Ben and Yee Hua, Haza the celebrity Running Mom, Uncle Sonny and Aunt Jenny among many more. Even Mohan came all the way from Singapore to join the group.

Before we were let off, Tony was busy organizing the crowd which totalled 75 and Chan Wing Kai snapping away on his trusty Nikon. Since it was already close to half past 12 midnight, Kit, Anil, Frank and I were eager to get things started. Once Tony finished his pre-run briefing, we were off running as the lead pack. I was running in shorts as opposed to my customary tights as I wanted to test my legs without the supportive tights. I was also in the relatively new (but broken in) Vomero instead of the Kayano or Elite, so coupled with the time of the day, it capped a hugely experimental experience for me. Even if I'd done 2 12-hour walks before.

The night, or more accurately, morning was cool with a gentle breeze blowing and it made for a very consistent relaxing pace for our quartet. Having run the hilly Hartamas route, the Putrajaya International Convention Centre (PICC) hill was a piece of cake and with the strategically located base station at the POJ we had plenty of chances to hydrate every 4.5K. Except for a few stretches we ran against opposing traffic most of the time. The entire route was well lit with the main avenue in incandescent white while the PICC loop was in amber yellow. No problems at all in terms of visibility.

Throughout our run I was surprised by the number of people chilling off at the area. They were either loitering, taking photos or just lazing around. They must've had the same thought on seeing so many runners too. We encountered a few small groups of bikers and fast cars but otherwise it felt safe. We were even passed a couple of times by a police patrol car as well.

The pace got decidedly faster after the 10K mark but it was still comfortable for me. I struggled a little between the 19 and 20K mark but got back my 2nd wind soon enough. The problem really started from 29K when the pain on both my calves and arch areas got bad enough to warrant a change in shoes. However even after changing into the Kayano, I couldn't finish the last 2.5K. The legs were too bashed up and I decided not to risk it. While Kit went on alone towards the Prime Minister's Office I turned back at the roundabout, half walking and half running back to the staging area to complete 31.6K. Kit was very strong that night and covered the 33.3K distance while Anil and Frank both did about 30K. Frank who already ran a quick 10K race that morning still had another 5K charity run a few hours after completing the 30K in blisters! Now that's what I call "The Man With The Iron Legs". I'm sure his week's mileage is on the exact end of the chart from mine! To read about his exploits hit this link.

I had a chance to think about what happened as I rested while catching up with the others over a banana and dessert. The lack of running obviously was a factor, but perhaps not as much as the choice of shoes - see next paragraph. To a lesser extent, the shorts while kept me cool, provided no support to the punished legs.

Now a bit on the shoes - the Vomero 2. This is the highest end cushioned model (voted Best Update in the '06 RW) in the Nike stable. Instead of the responsive cushioning of the Zoom Elite, the Vomero offers an extremely plush and almost pillowy ride. It's so soft that after I changed into the Kayano, it felt like I was running in a pair of sandals. And that is an honest to goodness assessment. After running in them for close to 100K, I can also attest that this shoe's stable enough for a neutral to mild overpronator like me (certainly stabler than the neutral Supernova Cushion). It also has an amazingly smooth ride. Its Cushlon midsole however, may be too soft for midfoot strikers like me and so unless you're a full-fledged heel striker, you may find the shoe sapping your energy and in the process fatiguing the leg and foot muscles more.

I got home at about 4:30am and promptly got down to washing the running gear while showering downstairs so as not wake anyone up. After a full 2 hours' sleep the whole house turned into a barn with the 2 kids shouting. It was only at 3pm that I managed to sneak back into bed for a 3 hour siesta. I'd planned for a Mothers' Day lunch outside but Mom had prepared a steamboat lunch and dinner.

My strategies between now and the Sundown race would be to put in some quality runs, workouts that are not focused on speed but aerobic and muscle conditioning. I need to get out there and workout those muscles again. The speed workouts will be this Sunday's New Balance 15K and the following weekend's RMAF Half Marathon. As for the Sundown race itself, I shall start off at a very very decent pace.

Some notes on running at Putrajaya

Featureless with the exception of the administrative buildings and wide avenues make running there an exercise for the mind as much as the body. The long straights promotes the use of same muscles and may not necessarily be easier than a more undulating route.
The cobbled surface in several sections were uneasy to run on.
The tarred roads were definitely easier on the legs than the tiled stretches.
Plenty of parking. Take your pick.
Rather cool and breezy at night.
For safety reasons, inform the police of your plan and route. I felt safe even when running alone at some stretches The area is well lit, so no problems with visibility. It's not so advisable to venture out from the administrative precint as the roads are definitely dimmer and lonely.

Some notes on marathoning at midnight

The pace could potentially be slower due to the circadian cycle.
It'll be ideal if you can squeeze in an afternoon sleep of an hour or two.
Coffee is OK. Make it black one if taken close to the starting time.

More reports: RunningMom Frank

Finally, MANY THANKS TO TONY AND HIS TEAM for organizing this gathering-run. Everything and everyone was well taken care off and there was nothing more we could've asked for. From food to safety, well done and thank you!

Edited: I also observed many cockroaches by the sidewalk. I wonder if these 6-legged pests are replaced by the 2-legged versions trawling the government buildings in daytime.

Not Much Happening, And Yet Lots

2008-05-08T11:47:00.000+08:00

Work, work, work! I'm backing up my supervisor who is away on 2.5 weeks' vacation on top of a critical project I'm handling. Sandwiched between those 2 tasks are daily conference calls and endless production issues. On top of this weekend's midnight run at Putrajaya, I've to be on standby after the run for a major parallel run testing. And since we plan to take my Mom for a Mother's Day lunch on the same weekend, there shall be no sleep for the weary. The following weekend will be another standby duty before I head off for my own 2 week holiday.

My running has been hit badly and I've this morning decided to ditch a strategic approach to tackling Sundown. Instead it shall be an extended cardio exercise done at 6 to 6:10 pace. I've also decided not to wear the Zoom Elites and revert to the Kayano. Note to self: Take it easy.

On a separate note I found this article intriguing. Bring 'em down!

May Day Run

2008-05-01T14:49:00.004+08:00

Enjoyable long run this morning with the gang. The men - Choi, Frank, Cheang, Kit, Tey and I - were like Secret Service Agents protecting the First Lady Geraldine as we started off from the usual meeting place at about 5:10am. The morning was cool but humid and I sweated buckets. The pace were very easy the first 10 and I was glad I kept to the pace. There was still a long way to go and memories of the recent 2 long runs were still fresh in my mind. No way I'm going to go through the same difficulty again. Many of the guys were lamenting Liverpool's loss in the Champions League semis. For me Liverpool would've been easier meat for ManU but I think having Chelsea as final opponents would add extra impetus and motivation to Mancunians. I think the game will be explosive - hopefully I'll be able to catch it at the nearest mamak stall then.

I somehow felt strong throughout the run and though I didn't keep at eye on the watch, I wanted to run 6:10 pace the first 10 (which I didn't do in the end), then lower it to 6 flat the next 10 and under 6 for the final 10. Was running alone for the most part which turned out to be a training of some sort too for the mind. The plan was to include 4 loops around Petronas to meet the target mileage.

I caught up with Ronnie and his posse just as they were about to run the final 10K of their 20K distance but after weighing if I should use them as my pacer, I decided against it - they being much much faster runners. Sure enough Ronnie, ChinYF and Stanley swept past me soon and TPC drew up and pulled away not far in front. The lead pack was about 100m ahead but were gradually extending their distance from me. At first 150m, then 200m and finally I don't see them anymore just before the Wilayah Mosque.

I was however locked in pace with TPC who was toying with me with his fartlek approach to running. I didn't run to catch up with him as he'd naturally drop back and I'd be level with him after which he'd pull away again. This lasted till the Tijani hill when I decided to experiment a little by pressing the gas and drew level with him. At the top of the climb, he blew his gasket and I went my way. I then pressed my pace in the downhill to try to build a gap as I passed Chin who was walking and stormed downhill in sub-5 minute pace at the 29K mark. I was running at about 30K race pace now - something I certainly can't sustain over the marathon. But by doing so builds confidence. I covered my last 10K of the 30K in about 52 minutes.

Back at the car park, we swarmed around Choi to check out the latest wares from Saucony. I can certainly attest that their 2008 range are hot. After chitchatting with the folks I left the car park for a hearty noodle breakfast. I somehow knew that I'd meet Newton at the eatery and true enough he arrived with his family.

All in all an excellent day of running!

1	6:47
2	6:46
3	6:41
4	6:16
5	6:20
6	6:58
7	6:10
8	6:07
9	5:59
10	6:02	1:04:05
11	5:58
12	5:45
13	5:41
14	5:53
15	5:47	1:33:08
16	5:41
17	5:49
18	5:38
19	5:45
20	5:49	2:01:49
21	5:21	2:07:10
22	5:40
23	5:16
24	5:19
25	5:34	2:28:59
26	5:18
27	5:24
28	5:10
29	4:54
30	5:01	2:54:47
31	5:20	2:58:12

Action Packed Day

2008-04-30T15:10:00.000+08:00

Training for Sundown Marathon
Starting Point : Bukit Aman to Sri Hartamas (looping route)
Starting Time : 5.00am
Distance : 30km (including 3 Petronas loops)
Coming : Jamie Pang, Frank Chong, Choi Chik Choy, Geraldine Low, Yip Kit Weng, Lim Beng Hee, Tey Eng Tiong, Cheang Meng Wai

Training for Sun Burn Marathon
Starting Point : Bukit Aman to Sri Hartamas
Starting Time : 6.15am
Distance : 19.32km (Choi GPS)
Coming : SHL, Lai Fong Sang, Stanley Chong, Tay Poh Chye, Saiful Azri, Chin YH

Secret Revenge Training
Starting Point: Bukit Aman to Double Hill
Starting Time : 7.15am
Distance : 15.54321km
Coming : Chen Pong Pong, Paul Tergat, Khalid Kannouchi, Martin Lel, Ryan Hall (all in his mind!)

C2

2008-04-29T22:09:00.004+08:00

As C2 becomes more and more "independent" he's been roaming around the house. He emulates whatever his brother does and he's no pushover when it comes to getting the thing he wants. We supervise him but even so there's no guarantee of him not hurting himself. One such incident took place last Saturday. I was pooped after the then longest run since KLIM and after the house chores and ironing I was upstairs trying to nap. My wife was downstairs with C1 who was also napping and my Mom out with my brother.

C2 after waking up, apparently in his jaunt around the house (BTW he doesn't walk, he usually runs) slipped and fell on his face. Struggling to fall asleep, I heard that his cry wasn't the usual "category" if you can call it such. I rushed downstairs and my wife was already cradling him and to our horror, his entire mouth including his upper lip and cheeks were covered in blood. I was shocked and rushed to get a wet hanky to clean it up as I needed to know where he hurt himself. Was praying that it wasn't his tongue and indeed it turned out to be his upper lip instead that was bitten when he fell down.

Got him some ice water to drink to soothe the pain and he quietened down quickly, to our surprise. His upper lip is already fully healed and bear no marks of the injury - kids really heal fast.

It was one hell of a scare.

Reading The Signs

2008-04-28T11:26:00.001+08:00

After hovering around 44K the past couple of weeks, I put my body through some stress the past week and boy, did it rebelled! I thought the volume of training needs to be increased with time running out. As a result my legs and internal combustion system paid for it and I barely staggered back to the carpark on Saturday and Sunday (47K combined, for a week of 66).

Obviously there has been insufficient time out following the KLIM exertions. Just when I was beginning to get irrevocably disheartened, I chanced upon an article by Owen Anderson's - a well known sports scientist and contributor to RW and Peak Performance - recent article in the UK edition of RW, which I bought at only RM9.90 (Dec '07 issue). In that column he prescribed a method on training and peaking for races that are close to each other, in which the focus should be on quality rather than quantity. This is to allow more time for the body to recover while still maintaining fitness and sharpness.

The quandary that we distance runners constantly find ourselves in are balancing training against rest. Rest too long and you lose your fitness level. So the way to go about it is to make sure that the key workouts are not neglected and that would be 2-3 runs on weekdays comprising of 1 easy, 1 tempo and another a mixture and a long run on weekends. It's up to you to mix up the intensity of those workouts. For example, if you run the 30K long run at a steady pace, you might want to take the 3rd weekday run very easily.

I was sore after the Saturday and Sunday runs and didn't plan to do any today. But I woke up feeling pretty good this morning and I think the nice weather calls for an easy 5K. Tomorrow will be an 8K and Wednesday a rest day. Thursday being Labour Day will be my 2nd 30K, the effort of which will depend on my body.

If you experience low motivation, a feeling of tiredness you can't shake off and a feeling of impending illness, it may be time to cut back on your running. Pushing things further will surely result in burning out, and that if injuries don't get to you first. Recognizing the signs is the first step to cultivating an enjoyable long term relationship with running.

So I'm going to rest well and focus only on the key workouts. I'm sure before long, the zest and energy will all return. If I run well in Sundown, it'll be a surprise and bonus. If not, I can be assured of an unforgettable experience of the unique event plus the reportedly beautiful Singapore nightscape.

Notes from previous week: Continued LT workouts, reintroduced the (tiring) 20/30 weekend, upped the mileage, breaking in a new shoe.

This week's plans: Sleep earlier, run wisely, 2nd Anniversary of RunnersMalaysia this Sat.

asics Kayano 12 Review

2008-04-25T06:57:00.004+08:00

Finally, after over 500K of road test, here's my review of the Kayano 12. Click here to read my take on this shoe that's steeped in tradition.

What Do You Eat On Marathon Morning?

2008-04-22T12:27:00.002+08:00

No dairy products for me on race morn (I've no problems with dairy products - love ice-cream - but I don't take chances). So it's black coffee, Clif Bar, banana. I'd carry a bottle of sports drinks and be sipping on it till the 10K mark after which I'll ditch the bottle. Doing so saves me from having to negotiate the first 2 water stops. I don't find carrying the bottle the first 10K a hassle with my plodding speed.

4 GU gels throughout the whole course just about completes the race day fueling/hydration.

Post-race is a tumbler of Endurox R4 - protein-carb combo drink. The taste is no Gatorade but it works! If you've a chiller in the car, use it - it makes the drink tastier.

So what do you eat/drink?

Fantastic Race At Boston

2008-04-22T10:33:00.002+08:00

After the somewhat predictable outcome of Sunday's US Women Olympic Marathon Trials in which Deena Kastor emerged champion, Marathon Monday at Boston was much more exciting. A few of my forum friends ran the race - Scott Cameron, Matt of the Dump Runners Podcast and the famous Steve Runner of the Phedippidations Podcast - and through messages posted from around the world, I found out that the race was being streamed live over www.wcsn.com. Not hoping for much, as the previous year's NYCM and the recent London was not streamed to countries outside the US, I was very surprised that the Boston coverage was more inclusive! The race had me hooked as with the mail exchanges between the forumites.

With Steve's son, John, busy updating the Twitter board on his Dad's progress, the whole experience was surreal. Steve and John were in touch via cell phone and Boston had one of the tracking services for runners. Us around the world cheering the runners on, put us right in the thick of action. While our friends were engaged in their personal battles in the middle of the pack, the elites were hammering at the course record, the men at least. Defending champion Robert Cheruiyot was always involved in the lead pack of 6 then 4 runners. I was very impressed with the 2 Moroccans in the pack. They ran very strongly and it was nice to see Moroccans competing at this level again. The last time they were at the forefront was when Khalid Skah and Hammou Boutayeb were still "touring" the XC and track circuit. Skah, of course, was the winner of the 10,000m at the '92 Summer Olympics and also the silver and bronze winner at the distance at the '95 Gothenborg and '91 Tokyo World Champs respectively. He wasn't a popular character and he had the rather bullish look - but I supposed racing track is like that.

I was wondering when the breakaway for the men would happen - Cheruiyot is afterall a battle-hardened warrior - when it came. He put in a 4:37 mile to drop the rest at the hills. He was always under control and when he made his burst, I need not watch further. As it turned out 2 Moroccan men finished in the top 3.

Then the focus shifted to the women. What a thrilling race! At that point I didn't know of the nationalities of the 2 leads as I had my Mac speakers on soft (the kids were asleep) and I only recognized Yelena Prokupcuka (2nd placed the last 2 years in Boston and winner of '06 NYCM) who was dropped from early on (she would eventually finish 4th). The first 2 women were locked in stride for stride. Only this morning I learnt that the 2 were Alevtina Biktimirova and Dire Tune of Russia and Ethiopia respectively. Biktimirova was holding position just a stride in front while Tune pursued and pressured doggedly. Too bad I couldn't stay up longer as I missed a sprint finish! Tune prevailed with her speed after exchanging leads a few times. She's only 22 and even though her name isn't well known, she recently broke Ingrid Kristiansen's Houston Marathon course record of 23 years. There's plenty to come from this young woman!

Results:

Dire Tune - Eth 2:25.25
Alevtina Biktimirova - Rus 2:25.27

Robert Cheruiyot 2:07.46
Abderrahime Bouramdane 2:09.04
Khalid El Boumlili 2:10.35

Race Report and photos at the official website.

NZ Ice Cream Durian FruitFlo

2008-04-19T12:19:00.006+08:00

Running's been OK lately even if my mileage is low. With the weather and work, my runs have been limited to an average of 6K. But over the last 8 days, I've managed to run 7. Consistency wise, that's great. I'm feeling a little tired as 3 of the runs (not counting last Sunday's race) were done at steady pace.

For some reason, I was craving for NZ Ice Cream's Durian FruitFlo on top of a large bowl of Ice-Kacang! If you've not tried the Durian FruitFlo, just go and get it. It isn't cheap - RM12 for a large cone - but it's really flavourful! The hankering for refreshments continued while running with the RM group a while later. I was lusting for a large mug of hot Teh Tarik (milk tea)! I shall definitely treat myself to something tomorrow for all the hard work put in. Perhaps lunch at the Paddington's House of Pancakes.

Will sleep in tomorrow morning and run only in the evening.

BHP Orange Run 2008

2008-04-13T17:13:00.002+08:00

Race Details

Distance: 9.89KM

Timing: 48:56 (PR)

Distance: 4:57 per KM

Splits: 5:40 > 4:49 > 4:53 > 4:51 > 5:01 > 5:02 > 4:57 > 4:53 > 4:49 > 4:32

Full race report here!

So Far This Week

2008-04-10T11:31:00.002+08:00

I think I'm on the mend from the flu/cold-like feeling that has been bothering me since the week after KLIM. The time spent in the office were the worst, having to endure the aircond. The thing with me was there wasn't any runny nose nor sneezing bouts. Just a general feeling of malaise. Running was furthest from my mind but luckily my stubbornness persisted and I've been running since Sunday. I benefited almost immediately from the running. I felt lighter after the first few strides and as I sweat I felt even better. I should be able to hit 50K mileage this week with the Orange Run 9K this Sunday, which is perfectly good with just 2 weeks after KLIM. Will need to keep my run today very very easy. Tomorrow is a rest day and I'll visit the PC Fair to pick up an external hard disk and speakers.

After 2 nights of going to bed at midnight due to the clearing of a few important website tasks, I should be able to sleep early tonight. BTW, do check out and click the cool Nike ad over at the RunnersMalaysia website.

US Women's Marathon Trials

2008-04-05T22:58:00.005+08:00

A day before the April 21st 112th Boston Marathon, the women will get their turn to qualify for the Beijing Olympics. No less compelling than the men's race, the women could potentially be running fast times thanks to the flat course. Note that the course they will be running is not the actual Boston course. I was surfing the RW website and collected some very interesting videos incidentally of my favourite woman marathoner, Deena Kastor, to share with you. Our favourite running podcaster, Steve Runner will also be running Boston this year. Check out his series of Boston related podcasts at his website http://www.steverunner.com. Also check out the stories of the other running moms - wow, what inspiration!

The Toenail

2008-04-04T22:25:00.009+08:00

I've just removed my problematic toenail! The toe which had darn blister under it popped is still in pain. So in living up to my nickname, I borrowed a nail clipper from a colleague, grabbed the toe and trimmed away. The nail was soft enough to cut thru easily. I'm getting quite good at it - this being my 3rd procedure.

Here's how it looked like after the initial 2 cuts

Here's how a toe looks like minus a nail. Now you know why they're called "little pinky".

Holy Timeline, Batman!

2008-04-04T14:39:00.001+08:00

It's nearly a week after the race and my legs are more or less ready for some easy runs starting from tomorrow. The thing that's bugging me is the toenail next to the little one on my right foot. I popped the blister under it 2 nights ago and drained the fluids but the darn nail is still painful when pressure is applied. Just when I've got rid of my big toenail problem, I'm saddled with this teeny one. Upon closer inspection, I can see that the small nail is growing abnormally - instead of growing outwards, the thing is growing upwards and outwards! And it looks fused to the toe-bed. I'll need to deal with it this week or else running will definitely be painful.

I've closed the KLIM training tracking sheet and just added a new one for the Sundown Marathon. Though I know it's not far off, after you map it down to your training calendar, you can see how short it is - 8 short weeks! No base building, just getting straight into business! And with some Sundays taken up for races, there isn't much room for missing my long runs. Here are the races I'm slated to run:

April 13 - BHP Orange Run 9K. Hilly and tough. Despite no registration fee and billed as a fun run, expect some heated action. The well stocked goodie bag and location also make this an enticing event for all. This one should provide a workout that's close to Max VO2.

May 18 - NB Pacesetters 15K (or should it be 30K?). Hilly and tough. Traditionally well organized and supported event. I plan to do a 30K that morning but running the same challenging route twice. To do that I need to start earlier. Let me know if you want to tag along! Pain is best shared out!

May 25 - RMAF Half Marathon. Not really flat but since it's the Sunday before Sundown, this needs to be approach carefully. While I don't want to go too fast, I can't afford to slack too. A good combo would be to run the first half very easy and then picking the pace up at marathon pace for the second half.

May 31 - Sundown Marathon. Predominantly flat. Running at midnight will certainly pose a new challenge. The draw, besides running in Singapore, is the new scenic route.

KL International Marathon 2008 Race Report

2008-04-02T00:29:00.002+08:00

My training for this race started way back in November '07. My training goal was to keep my training as consistent as possible with 5 to 6 days of running a week plus a little more focus on building core strength. That was it - very simple. And at the end of the 4 months, I found out that I'd just put in my best ever training. I said "best", not "perfect". There's the usual fight with illness and work but I'd say that this one had to be the best to-date considering the work-family juggling routine. My tracking had been accurate (no more guessing game of the mileage and pace!) thanks to the Garmin and in the asics Kayano 12 and 2120, I was blessed by being injury free, not even a case of ITB hit me.

To read the rest of the report (plus photos and videos), please hit this link!

Last Post Before The Race

2008-03-27T23:05:00.003+08:00

In our personal journeys this Sunday, may we have:

May all our fears, self doubts and inner demons be exorcised and regardless of the time we take to cross the line, may we come away enriched, stronger and inspired. Best of luck to everyone!

How Carboman Stacks Up Against P. Diddy

2008-03-26T22:07:00.001+08:00

I'll Definitely Look Ridiculous In A Hazmat Suit

2008-03-25T14:20:00.002+08:00

"Sit as little as possible. Give no credence to any thought that was not born outdoors, while one moved about freely - in which the muscles are not celebrating a feast too." Nietzsche

It all started with Carbokid 2's throat infection a couple of weeks back. He was also coughing and sporting a runny nose. It then spread to my Mom, who had a bit of sore throat - she's very resilient. Then C1 got a bit of a cough but thankfully nothing serious. That was when I got paranoid and started sanitizing all the door knobs, toilet fittings and anything else short of a person with antibacterial spray. I went so far as changing my sleeping T-Shirt everyday! Crazy right?

Luckily I've already been whacking close to 2,000mg of Vit C a day (spread out, of course) a month ago. Plus calcium, ACE, Fish Oil. Then my wife got it 2 days ago spewing millions of infectious microbes into the air. That suddenly raised the alert level to Severity 1 - Maximum Alert. I don't know whether it's psychosomatic or what but I feel a little lethargic. Hopefully that's all due to the very reduced running I've been doing during the tapering. My nose does get a little clogged in the early morning but mornings have been quite cold (we have the air-cond on throughout the night) and there've been an odd cough or two. I hope it doesn't get any worse than this or I'll be running like a mad yak (is there such a thing as a mad yak?) around the house! Do I need to walk around in a Hazmat suit?

Please, can Sunday come sooner?

Hazmat suits - NOT a fashion statement

I'm A Posting Beast..Today

2008-03-24T16:29:00.002+08:00

After 2 years of service, the Triax 100 (pictured below) was finally lost. I don't know where it's gone - probably dropped out of the pocket of my backpack. Since taking ownership of my Garmin 205, I've relegated the poor watch to "wear to work, wear to sleep, wear to anywhere" service. The 205 is a Rolls compared to the what the Triax can do. The sad thing is that I will not miss it. After just 6 months of purchase, the PU material around the bezel started to peel. I pre-empted further peeling by tearing the whole darn thing off and super-glueing the hinges and joints. Another down side is the mineral glass face while scratch proof is to reflective, making it hard to read the display. Read my first impression report here. If you like to get the Triax, Isetan is selling them from RM149 onwards.

In Die Hard 4.0, the villain said to John McClaine that he's as outdated as a "Timex in the digital age". Granted there are the Garmins, Polars and Suuntos out there but I've always favoured Timex as an everyday watch (I wear a chrono to work! Save the dress watches for functions!), not only because they're are light, possessing a user interface that's intuitive and logical. My Timex Sleek 50 is still working sans its Indiglo nightlight and straps (gave up replacing it after twice breaking off). It remains one of the best chronos I've ever worn. So despite the fantastic clearance by Isetan KLCC on the Triax, I still settled for the Timex, this time around the RM200 30-lap Ironman. It has nearly all the Sleek's features and tactile buttons - only difference being the 30-lap memory compared to the 50 of the Sleek.

Of Today's Youngsters And Sleep Conditioning

2008-03-24T14:29:00.002+08:00

Now that my youngest brother is down in KL and spends his weekends at my place, I get the opportunity to observe close-up the typical behaviour of a mid-20s male. The result of my observation?

Sleeps too late - past midnight
And as a result, wakes up too late - past 10am. Hits noon if not prompted to get his butt off the bed
Spends too much time online. Much info can be obtained on the Internet (case in question, his search for rooms for rent) but he gets too easily sidetracked with online chat and other frivolous distractions
Takes too much things for granted. Not much self initiative and independence on display. Despite my advice, my Mom still irons his clothes for him.

Maybe I'm just generalizing the youths of today or me being old-fashioned. I just can't buy that kind of lifestyle. Too much time is wasted sleeping, rendering the person unproductive the next day. If sleeping late is due to the nature of work or an occasional "decadence", then I've no arguments but not because of online escapades. Sleep when it matters, get up early and get the day going. Be a productive person.

Many of us who start our weekend long runs at 5am get home by 9:30am having covered 30K, and upon reaching home vacuum and mop the home and showered, ready for the day - be it taking the kids out, etc... By 11am, the sleepy head is just stirring. All that talk about strengthening his body via exercise following his back surgery last year is plain crap. Excuses upon excuses of not going out there for his walks, eating more than he should, not showing enough independence and gall, and generally displaying too much lazing around.

I'm sorry to blog about this but when I take my rant offline to my brother and Mom, they don't see my point. So you readers now have to bear with me. My Mom overdotes on this fella. I say put him through the fire. Youth today have gone too sappy (as a result of too much spoon-feeding) and when they're not, they use their energies on unproductive activities. When I came down 15 years ago, I was a typical wide-eyed boy from a small town. To familiarize myself with the city, I'd get out of the rented room (the first few months were spent at my relatives') every weekend by 8:30am, take the mini bus no.14 and later 35 down to Central Market and started walking the roads right up to where The Mall is. Once I covered that direction and taking note of the buses that ply that route, I'd set off in another - towards the commercial areas around the Sultan Ismail-Bukit Bintang district. That was how I learned the streets. I was lucky in that I was only mugged twice but that was in my late 20s after getting off work late. Of course I became quite streetwise and alert following the incidences! Situational awareness is definitely helpful in today's world.

That part of my story pales in comparison with the experiences and hardships of other youths of my age at that time. I'm not saying that everyone should have to go through what other more hardened youths did, but if a person wants to be productive, it has to start right - by inculcating certain habits and getting the priorities right. I'm very sure that the "good animal" that Dr George Sheehan mentioned does not refer to a sleeping one. Read a good take on that philosophy here.

Still on sleeping matters, I plan to sleep earlier these few days leading to the race. I figured that I'd need to wake up at 2am on race morning to wash up, fuel, gear up and so on. To get the body clock right, I'm planning to sleep early from tonight onwards. Whether or not I'll be able to sleep right off, I'll still get on the bed before 9:30pm. Then I'll set the alarm for 4:45am for easy runs on Tuesday, Wednesday and Thursday mornings. No running planned for Friday and Saturday. I've been doing a bit of core strengthening the last few days and should be able to continue for another few days.

Watched

2008-03-23T16:00:00.002+08:00

Went through 2 depressing movies over the weekend.

1. Hotel Rwanda

On the genocide in Rwanda involving the Hutu and Tutsi ethnic conflict. An understated Nick Nolte and an unrecognizable Joachin Phoenix with a strong cast of African actors complement Don Cheadle's Academy Award nominated performance. I don't want to pretend that I understand the conflict enough as all I remembered was during the Hutu's ethnic cleansing of the Tutsis was covered substantially in the press. I remembered wondering to what level humanity had sunk to. Over a million people lost their lives. Only downside is the movie sanitized the violence part. Though very disturbing - the primary weapon used was the machete - I feel that the directors should not glean over the grisly part. Excellent soundtrack. 4/5

2. The Mist

Not as depressing as Hotel Rwanda but contains an ending that's tragic. I'm a fan of Frank Darabont, Stephen King's favourite director. Having enjoyed Shawshank Redemption, The Green Mile and The Majestic, I was looking forward to another adaptation of the horror master's novella collection. With themes of organized religion, military experiments gone awry, I was surprised at the amount of blood and gore this movie has. Certainly a different path taken by Darabont this round. Containing some deadpan humour, the director thankfully also retained his trademark character driven storyline. All the performances were strong and you're drawn into the plight of the townsfolk which was undersieged by some unseen creatures. When the creatures are revealed, wow, what a revelation. I'll only reveal the following clues - Alien, The Thing, Half-Life. I've to credit the director for bravely sticking to the tragic ending and not sugarcoating the cataclysmic event Hollywood style. 4/5