Tag Archives: Faas

Weekend Update: From Feeling On Top Of The World To Hitting Rock Bottom

Weekend update! Another back to back race weekend, or so it was supposed to be.

Here goes:

Saturday:

Took part in the Larian Hari Malaysia – Maksak 2014. Always thankful for races on Saturdays because that would mean that I can attend church on Sundays!

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This was my first time eating a Powerbar before a race. I know I shouldn’t try anything new on race day but oh well!

This stuff is awesome! Vanilla crisp tastes exactly like my favourite Kellogg’s rice crispies! Why didn’t I discover this earlier! Going to have it for breakfast, lunch, dinner, supper…… okay let’s not get carried away.

Arrived rather early. Met up with the running sister and we did a mini warm up session together. I was feeling pretty nervous, the usual pre-race jitters. Bumped into our coach and he gave us a lil pep talk before the race. He also realised that he had signed up for the wrong category. Too funny.

We were off at 7.30am. This time, I didn’t start out too strong. I kept to my pace and followed the pack. It was a tough one with many competitors. But that’s the best part about racing! I tailed behind the 6th female runner all the way to the end. I managed to sprint my heart out for the final 100m and I was just 2 seconds behind her. In terms of nett time, I was 1 second ahead of her. I came in 7th place by gun time but I hit a new PB! WHOOP! It didn’t feel like it so I was pretty surprised.

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Met up with Michelle too! The 3 Puma girls.

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Pro Veteran runners!

After the prize giving ceremony, Chooi Fern and I made our way to KL for the Standard Chartered KL Marathon Media Route Tour. Team Dirigo was given a spot on the bus!

10407423_10152678685155798_9118000045645758234_nPhoto courtesy of Kin K Yum

When the rest of the crew finally arrived, we set off on our journey around KL.

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We drove along the Marathon route, escorted by police outriders. We managed to escape the Saturday afternoon jam. Many other drivers were poking their heads out, wondering who these bunch of jokers were hogging up the road! We felt like royalty with our 1 hour of fame.

10433068_10152678685670798_8745284133006635559_nPhoto courtesy of Kin K Yum

The little minions.

10531420_10152678662970798_1497674498397423630_oPhoto courtesy of Kin K Yum

Coach Mark led the session.

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Driving on the opposite side!

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We went up for some fresh air! Sylvia was there too.

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When the Media Tour finally came to an end, we walked to Chinatown for some grub. We hadn’t eaten anything since the race!

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FOOD!

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Tea time snacks courtesy of the sister! So much love! Marble and poppy seed, my favourite!

Sunday:

My colleague was kind enough to register the BHP run for me. Sadly, I couldn’t wake up and I missed it. GAH! It took me a day and a half to get over it.

I had doubts about showing up for the race the night before. But knowing me, I wouldn’t just give up on a race. I set my alarm. But I guess my body was too exhausted to function. I slept till 11am! Nearly 12 hours of sleep!

When i woke up, I was partially in shock and everything felt like a dream. I was feeling so depressed and disappointed at myself.

I woke up this morning, still feeling as empty as ever. I hadn’t gotten over the fact that I had missed yesterday’s race.

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I thank God for the friends that He placed in my life. It took my non-runner bestie to “wake” me up and to remind me of why I love running. It was a real slap in the face. And I love her for that. Thanks for being there for me, through the good and the bad. You can read me inside out and say all the right words.

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Yep, nobody is perfect. There is always failure and sadness. You wish things hadn’t happen but they did. Look on the bright side. There is always hope. Everyone fails once in a while. It is how you pull yourself out of it that matters. What is done is done. Accept it, learn from it and make the best of it. Those are the best kinds of mistakes.

2When you’re grateful for what you’ve got, you won’t complain for what you don’t have.

Today, I channeled all that negative energy into putting in one of my best LSDs ever! My confidence is through the roof right now. I’m celebrating the little things and the mini milestones that I’ve achieved.

Goals are important but it is also important with being okay with where you’re at. Right now, I am okay. Enjoying every bit of the process.

When I reflect on all that has happened, I am grateful that I came this far. All the pain, experiences, training, knowledge…… SO worth it.

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The little sister who is always on the lookout for me. Thanks for pushing me through all the tough training sessions. Couldn’t have done them without you.

image1Yep. Let God. I trust that He has a plan for me. I just have to keep believing!

Happy Running!

Word text images from various sources: Tumblr, Instagram, Google etc

Post-race Report: Larian Muzium 2014

How I got myself into this race is a story for another day. I’ll sum it up in two words: Surprised and Unprepared.

It was only 4 days after the Run 4 Peace race on Sunday. My right calf muscle and glutes were still screaming in pain. I gave my muscles a good stretch on Monday by doing 20 minutes of yoga.

On Tuesday, I put in a recovery run which turned out to be the worst recovery run ever. My muscles were so tight and so sore I could barely move. And because I was desperate to get my muscles up and running by Thursday (Larian Muzium), I applied the deep heat that I was allergic to (yes, I was THAT desperate) that afternoon and it BURNED my skin throughout the run.

My butt was still aching, it hurt to even sit. It was really the worst “easy recovery” run.

10309176_10152444799246388_239258535791479993_nBURN BURN BURN! Came home rolling on the floor in pain.

The Puma Running Club was cancelled at the very last minute on Wednesday. Just as well, another rest day!

The night before, I was so exhausted and tired (from work) that I fell asleep the minute my head hit the pillow. It didn’t feel like I had to race the next day. No sleepless night and no pre-race jitters.

I slept so well, I nearly missed my alarm when it rang at 5am. I was feeling lethargic and my head was so heavy, all I wanted to do was to go back to sleep. I had no mood to run at all. I was even tempted to take 2 pain killers before leaving the house. The plus side was that my muscles were feeling strong and ready to run! All I needed was a huge dose of adrenaline.

My dad agreed to drive me all the way to Shah Alam even though it was his birthday! Best Dad in the world. We arrived at about 5.45am and I went to collect my race kit. Spotted a familiar face, Shu Wei (Fellow Puma Pacer)! Had a pretty meaningful conversation over our “free” time (we had nearly 2 hours to kill) and did a mini (probably only 3 minutes) pre-race warm up run. He also pointed out who my competitors were. Sometimes, ignorance is bliss. Haaaaa! I wasn’t sure if I wanted to know who I was up against. It was an open category which meant that I had to compete with the veterans too.

The race was supposed to start at 7am, but obviously it didn’t. I was feeling tired and hungry (I had breakfast!) and very impatient. The reality of being there probably hadn’t kicked in yet. At 7.25am, we gathered at the starting line. I told myself: “It is now or never. Nothing in between”.

When the starting gun sound was heard, the crowd was off. It was 7.31am. I think I started off a bit too adventurous. I was the first girl for the first 500m before the 3 elites overtook me with ease. I had my eye on Shu Wei but totally lost sight of him after 3/4KM (Haaaaaaaa!). Around the 5th KM, a phantom runner matched my pace and ran beside me. He looked at me and said that I was going too fast and that we should take it easy. I gave him a polite smile but I was thinking “Don’t mess with my pace, no way I’m slowing down!”. He was really friendly and I’m sure that he was just looking out for me (I hope).

After 6/7KM, another woman ran pass. You know, THAT feeling, I was pretty demotivated. I had to keep my mind together to press on for the last few KMs. I was so relieved when the finishing line was finally in sight. I saw my dad standing at the side, holding up his camera! I came in 5th. My watch – 8.16am. According to Shu Wei’s GPS, the total distance was about 9.7KM. 45 minutes, probably another personal best!

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There was a whole box of one of my favourite cereal in the goodie bag. And, there was a MILO truck!

10322765_622225481195838_3640471588727080755_nSource: 2009tonton.blogspot.com

I guess my watch was pretty accurate!

I hung around the area and had my post-run snacks while waiting to collect my prize. Many seasoned runners came up to shake my hand to congratulate me and we exchanged a few words. It was pretty awkward because I didn’t know what to say. Managed to socialise quite a bit, something I don’t normally do.

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Trusty ol’ Puma Faas 300V2. Pretty satisfied with it. No blisters, no cuts.

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Post-run noms! Gotta’ eat what you’ve lost.

When I came home, I did 20 minutes of stretching to minimize/prevent post-race aches. Managed to put in a recovery run (a very good one) and a core session the next day. Post-race stretching really does wonders for you body!

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We all have to take good care of our muscles. Active prevention is always better than treatment. Make sure that you refuel, stretch and rest after a hard workout/race. Protein is essential for repairing those worn out muscles. Drink or eat them, just get some protein in you!

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Ahhhhhhhhhh! I didn’t know KT tape gives off heat! Has anybody else experienced this? My muscles felt so relaxed and oh so good! Oh, thanks to Zi-Shen (Fellow Puma Pacer and PARX teammate) for the KT tape! My muscles are loving it.

Well, it was definitely the best way to kick start Labour Day, doing what I love!

Every breath, every stride, all the pain and every moment you refuse to give up, you finish strong.

 

For the LOVE of Running!

Today was one of the best running days, as far as I can remember! Not because I ran my fastest or the furthest, but because I had FUN, lots of it. I made it a point to enjoy it and I told myself that I would.

I ditched my watch. Some runners depend solely on their gadgets to tell them their distance, time, speed etc. They tend to pay less attention to themselves and over time, they lose their sense of pace. At least once a week, leave your watch at home and FEEL your run. Although I don’t usually time myself down to the very second, I left my watch behind. I didn’t want a sense of time, I didn’t want to know how long I was running for. It was simply just me, some tunes and the road.

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Faas 300 V2! I love these.

The weather was almost perfect. Not too sunny (definitely not hazy) with a cool breeze brushing against my face as I zoomed by. As soon as I eased into that relaxed, flying rhythm, I remembered why I started running. It felt like the first time I set out on my first run. You know, when you get into that soft flow, it really does feel like your legs can go on for days.

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Throughout my run, I greeted all my neighbours and played with their four legged friends. I was running around with a huge smile plastered on my face, tapping along to the music that I was listening to. Sounds more like a lunatic on the loose eh?

I also managed to do some reflection, thanking God for the life that I have right now. It was one of the most productive “me-times” ever! I ran until exhaustion started to set in and when the night sky finally took over.

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Snoopy was trying to get into the picture.

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Such a poser. I meant Snoopy.

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Sometimes, we set too many running goals for ourselves that we lose sight of the whole point of running in the first place.

LOVE RUNNING

Amidst the grueling hours of training, sweat, pain, tears, exhaustion…… you must find that joy, that love for running. That’s the only way to keep going. You must love what you’re doing.

Take some time off your training and truly enjoy your run. After all, isn’t that what running is all about?

Happy Feet! *Tap Tap*

Running Clinic by Pushmore & Puma Malaysia

Yesterday, Puma Malaysia organised a running clinic exclusively for Puma Malaysia Pacers and its running club members. The session was held at PushMore Crossfit Centre and led by PushMore’s very own two lead trainers (their names of which I cannot recall right now, SORRY!).

10003940_10203692923383224_1913910577_nThe gym

1623677_10203692923903237_486873320_nHaving some fun before the session

It starts at 8.30am, which meant that I had to crawl out of bed at an ungodly hour on a Saturday morning all in the name of Puma. Yes, Puma Malaysia, I had to cut short my sleeping time by about 5 hours (at least) to attend this workshop. I cannot say I wasn’t looking forward to it though! I just wasn’t fond of the idea of waking up so early on a weekend.

So anyway, the session started when everyone (more or less) had arrived. Trainer 1 (you will know who Trainer 1 and 2 are in a bit) kicked off the session with an introduction to the Puma running shoe collection.

1654161_10203692929543378_1312704710_nTrainer 1

1011680_10203692974504502_1725517191_n Trainer 2

1898031_10152004887022972_1588345340_nPhoto by PushMore

The Faas and Mobium series. The Puma Faas series is light, efficient and built for speed. Whether you are a fore/mid foot or heel striker, the Faas series offers options for both with a heel-to-toe drop scale ranging from 100 to 1000. If you are a minimalist runner, you would consider the lower end of the scale and vice versa. I’m currently using the Faas 300 V2 and I’m loving every bit of it!

As for the Mobium series, according to Puma, it is a “Running shoe that expands and contracts right along with your foot, without constraints”. It is modelled with the human foot in mind with a high arch. There is also a unique outsole pad that is supposed to model the tarsals of the foot. Its adequate cushioning at the heel makes it suitable for long distance running. Accordingly, mid foot strikers would love the Mobium.

The Pose Running Method

After the introduction to the new range of Puma running shoes, we got to the highlight of the day – learning the Pose running method. The Pose running method is basically running with your feet directly under your body as you fall forward using gravity. By using gravity, as oppose to muscular energy, you are able to thrust forward using the least amount of energy and effort. This ultimately translates to more efficient use of energy. To complete the running cycle, the supporting foot is pulled upwards, instead of pushing it against the ground. This movement should be repeated, again and again……well, until you finish your run.

1098146_10203692934343498_2143407164_nBefore the method was introduced, we did a few laps for them to assess our running

1619359_10203692925303272_752181818_nSerious stuff

So again, to summarise:

The Pose – Standing on the ball of your support foot (with knees slightly bent), the ankles, hips and shoulders should be vertically aligned. When viewed from the side, the other foot should be off the ground, creating the number “4”.

1977133_10203692937743583_1503606276_nOn the balls of your foot

1507753_10203692938743608_1213647428_n The number “4” (close enough)

The Fall – Remember that gravity is your best friend. Work with gravity and allow it to pull you forward.

1619530_10203692945983789_2130704636_nThe Fall

The Pull – Use your muscles to pull the support leg off the ground while allowing the other leg to drop. Remember to pick your heel up.

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Trying it out

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If this method is done correctly, it will improve your running performance while minimising the risk of injury. Trainer 1 also mentioned that we should aim for shorter and quicker strides instead of one big leap. The foot should land under the knee and not in front of it. Also, there should be minimum movement from your upper body, keeping it compact without any swinging.

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Armed with new knowledge, we went outside to practice

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3 by 3

1898021_10203692935023515_1232334268_nGroup run!

Hydration Advice

The next thing on our agenda was on hydration. Here is a quick summary of what was advised:

– Start hydrating a few days before a race

– Drink about 500-600 ml of water 2 hours before a race

– After a race, with every kilogram of weight loss, 800-1500 ml of liquids should be consumed

– Try to drink at every water station

– Only consume sports/energy drinks if you’re running/working out for more than 60 minutes. If not, you’re just expanding your waistline

Running Strength Training:

Due to time constraints, squats were the only strength exercise mentioned. I guess you all know what squats are so I won’t be elaborating on that (maybe in my next post!).

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SQUAT!

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Ass to the Grass babeh!

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A good way to stretch out tight hip muscles

Ok folks, that’s a wrap!

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Thanks to Pushmore and Puma Malaysia for running this running clinic! I had a lot of fun and I’m sure everyone else did too! Cheers to many more workshops ahead!

Keep Running!