Trail Running In Salomon S-Lab 3 XT Wings & Save Lembah Kiara Trail Run

Only in recent months that I got to try out my second Salomon shoe, S-Lab 3 XT Wings. This is supposedly one of the best trail racing shoe (once upon a time before the newer models came out). Now you have the newer model, XT S-Lab 4 and also Speedcross 3. I don't really like the outsole of Speedcross 3, which I think would suit those hardcore trail runners more. Me, as a runner coming from road running, would prefer the design of XT S-Lab 3. The other shoe I had was the XR Crossmax Neutral CS which I reviewed earlier.

I took this shoe with me to US. I guess I spent more time walking on it rather than running. But me and Moey had a chance to try out some trail running in Washington. For most part we had to run through the tarmac surface, but once we hit the the Four Mile Run Trail, Arlington County in Virginia we get to run some form of trail running. This shoe was a little uncomfortable going thru the tarmac but once it hit the trails, I find it easier to run with. For XR Crossmax, shoe is a little heavier but due to the outsole build, it fares much better on tarmac.

The S-Lab series are designed specifically with the international trail racing individual in mind.

This is what it says on their website....

"Salomon Lab is a process of making dedicated products to meet the individual fit and performance needs of our international team. Athletes and designers work together, through every step of the process, because a millimeter or a gram is ultimately the difference between gold and silver."

Here's a short video on Salomon S Lab

This is where renowned trail running champion, Kilian Jornet comes in and work with the designers to come out with shoes that makes him a champ. The recent shoe he wore, Salomon S-Lab Sense won him the 2011 Western States 100 and the 2011 Ultra-Trail du Mont Blanc. Of course, winning relies a lot on the runner themselves, but equipment and apparels do play a big part in increasing the performance. Here's a preview of S-Lab Sense (this probably one of the trail shoe I will get as it looks just like a road racing shoe!).

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Back to the XT S-Lab 3. This shoe is much lighter than the previous XR Crossmax I was wearing. The funny thing about the Salomon trail shoes is that the sizes come in 1/2 size bigger or smaller (depending on how you see it). As I am wearing UK Size 8, I took the 1/2 size bigger. It doesn't seem to be fitting my feet well but since I have wide feet, it still held out well. But it would be better if it was snug fit.

As with the XR Crossmax, it comes with the Quicklace™ Kevlar one-pull lacing an easy-on, easy-off system for a secure and customized fit. The shoe also comes with an Ortholite™ footbeds which provides step in comfort and enhanced durability by using a combination of special PU and rubber crumbs. Ortholite™ footbeds use an anti-microbial treatment for reducing odor.

Quicklace™

With its Agile Chasis System (ACS) provides better cushioning when you run through those rough trails. As for the outsole, the Contragrip provides better traction and stability on the rough terrains. In front of the shoe, it is made of stronger material that provides protection to your toes when your feet hit the rocks. 

Overall, this shoe is light enough if you want to do your intervals in the trails or race. Personally, I have not try both but I will be looking out to running a trail race in this shoe. My target will be the KPAC Trail Relay Run 2012 which will be happening in Klang. I will gather some of the Dutamas Runners to run in this. I won't be aiming for a podium finish for this relay but it's more of keeping myself race ready, as it is going to be 4 x 3km, so this will be a short and speedy run across the trails. 

I had a chance to use this shoe in one of our local trail in Lembah Kiara. I showed up in this Magic Carpet Trail Run, organised by Raymond-Tomatoman. What we did was to run along the trails and pick up the rubbish along the way. A special gift will be given out at the end of the run for the runner who picked up the most rubbish. Fellow runners were quite surprised by the number of rubbish especially plastic bottles. The run was also in support of Save Bukit Kiara! Say NO to Development. In recent months, part of the park has been heavily fenced up which is suspected cleared for development.

If you care about the park, do head on this link to sign the petition.

I do have an opinion that Klang Valley currently has an oversupply of properties with many units unsold or unoccupied. There's no need for more developement especially those which is enroaching into the greeneries of Lembah Kiara. Looking from the viewpoint, the Hartamas and Mont Kiara area are pretty much cleared in the name of development. Do your part by signing the PETITION which we hope will save the greens in Lembah Kiara!

Here's a group photo from Tri Stupe

The Moment.....Race Day!

All the preparation for cold weather, the extra clothing I brought (don't want a repeat of the freezing cold weather in Berlin), it seems to be in vain. Email were sent out to runners 2 days before race day to warn runners to expect a heatwave. Runners who qualified for this year's race were allowed to defer their participation till next year. Those who are ill-prepared were warned not to take part. Here are some of the updates I received through email.

Update 1

BOSTON MARATHON - WEATHER UPDATE

Marathon Monday in New England can offer a variety of weather conditions, and from what we can see, this Monday will be no different.

The forecast for April 16th is calling for higher than normal temperatures on the course. If a cold front does not come through the region by mid afternoon, temperatures are predicted to reach into the low 80's. Combine these temps with a south west wind, you may be running in a moderate level of heat and in dryer than normal conditions.

Educating yourself on the three major forms of heat illnesses will only provide you with the ability to protect yourself and to help fellow runners. All forms of heat illness (heat cramps, heat exhaustion and heat stroke) can be exacerbated by distance running in warmer climates. Heat Stroke is a life threatening illness. The BAA requests that you take a moment to review these important heat recommendations.

IMPORTANT POINTS TO REMEMBER

• Stay properly hydrated and recognize the early warning signs of heat illness. As a runner, you can prevent heat-related problems from becoming a life-threatening situation. Learn to respect the heat, even if temperatures are only in the 60's (F) on race day.
• Hydrating properly is important...... But be careful; over hydrating can be just as harmful.
• Heat illness is related to elevated temperatures, elevated humidity and to the speed of running.
• Slow down.... Running in the heat should drastically change your pre-race strategy. Slowing down can significantly decrease many forms of heat illness.
• If you are feeling sick or if you are experiencing a fever on the morning of the race, know that running in the heat will only exacerbate your illness and the symptoms of heat illness. It is the advice of the Boston Marathon's medical team to NOT run if you are experiencing a fever on race morning -- regardless of the weather conditions. If you become dizzy, nauseated, or have the chills while running, then STOP RUNNING, find shade, and drink water or a fluid replacement drink. If you do not feel better, seek medical help.
• Heatstroke occurs when the body fails to regulate its own temperature and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness). Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment.
• Run in the shade whenever possible and avoid direct sunlight. When you are going to be exposed to the intense rays from the sun, apply at least 15 SPF sunscreen and wear protective eye wear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.
• If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interest to rethink your running strategy that day, and if there are extreme temperature increases on race day, then consider not running at all that day. If you have a history of heat stroke/illness, know that you are susceptible for this condition again, so run with extreme caution.
• Dress accordingly; wear as few clothes as you decently can. Try loose fitting white shorts and a white mesh top to reflect the heat and to permit evaporation. Protect your head from intense sun with a lightweight hat that can breathe. The back of the neck can be protected by the hat/visor or a cotton kerchief.
• Run with friends so that you can keep an eye on each other's medical status during the day. If you see a runner in distress, then ask for medical assistance.

Update 2

Advisory From Boston Marathon Medical Directors to Entrants in the 2012 Boston Marathon
Saturday, April 14, 2012 as of 11:30 a.m.

We are looking closely at the current weather situation which is projected to be quite warm. The B.A.A. is closely monitoring this situation for for race day decisions. If the temperatures reach certain levels, running will put even the most fit athletes at risk for heat injury.

We are now making the recommendation that if you are not highly fit or if you have any underlying medical conditions (for example-cardiac disease, pulmonary disease or any of a number of medical problems), you should NOT run this race.

Inexperienced marathoners should not run.

Those who have only trained in a cooler climate and who may not be acclimated (for at least the last 10 days) to warm weather running conditions should also consider not running.

For those very fit athletes who decide to run, you should take significant precautions:

Run at a slower pace and maintain hydration.
You should frequently take breaks by walking instead of running.

This will not be a day to run a personal best. If you choose to run, run safely above all else. Speed can kill.

Heat stroke is a serious issue and is related to intensity of running as well as the heat and humidity.

Good hydration is important but over hydration can also be a problem. Thirst is an indication that you are under-hydrated. You should maintain hydration levels slightly greater than your hydration program in your training, but not excessively so.

Even the fittest athletes, that take precautions can still suffer serious heat illness. Recognizing symptoms of heat illness in yourself and others is critical , this may include headaches, dizziness, confusion, fatigue, nausea and vomiting. If you experience any of these, stop running immediately and if symptoms persist seek medical attention.

Boston Marathon Co-Medical Directors,
Dr. Pierre d'Hemecourt and Dr. Sophia Dyer

Update 3

BOSTON MARATHON UPDATE
Due to warm weather in Monday's forecast, a deferment option has been introduced.

Due to the unusually warm weather forecast for the Boston area on Monday, the B.A.A. will defer the entry of those official entrants to the 2013 Boston Marathon for participants who decide not to race.

This applies to official entrants only who either have claimed or will claim their bib number packet at the John Hancock Sports & Fitness Expo through Sunday evening at the Seaport World Trade Center in South Boston. Runners must claim their bib number for deferment to be an option.

In order to receive a deferment for 2013, race participants may not start the race.

No refund for the 2012 entry will be given. All entry fees for 2013 must be paid.

In addition, the B.A.A. will keep the finish systems open an additional hour on race day. Whereas the finish systems generally cease just prior to 5:00 p.m., this year the finish systems will remain open until approximately 6:00 p.m.

Please go to the B.A.A.'s web site - www.baa.org or www.bostonmarathon.org - for the latest information.

The B.A.A. thanks all participants for their cooperation in this matter.

 GOOD LUCK PARTICIPANTS!

Sincerely,B.A.A.

B.A.A. allows us to defer our participation to next year which sounds tempting if not for the money paid for flights and accomodation. No matter how ill-prepared I was, I've come all the way here so there's no way I will be defering it.

Most people would think that us coming from a tropical country, we should be accustomed to high temperature weather. Our answer to them was simple, we don't usually run under the hot weather. Most of our long runs were done either early mornings or late evenings, right?

My race will only start at 10am, but we had to get up early to catch a free shuttle from our hotel to Boston Common where we will hop on to the buses prepared by B.A.A. to the start line in Hopkinton which is some 26 miles away. Yeap! That's right, we will running right back into the city from there.



At hotel room

Me and Moey in the shuttle to Boston Common

Runners hoping into the bus to Hopkinton

Took us some time to reach Hopkinton. Chatted with a runner sitting next to me who was doing probably his second Boston. Once you entered the village, you can see a whole lot of runners waiting for the gun off time. I wish the day was a little cooler.

Walked around to take some shots and got some breakfast which was provided. It was a long wait before the start so managed to pick up some free stuff. Put on a lot of sun lotion provided by the medical tent and also Adidas.

Athletes' Village, Hopkinton

Inside Athletes' Village....

American and their Bagels

Whole lots of Power Gels

With Gavin Bong

Dutamas Runners was here!

Nipples Guards anyone?

As the time draws nearer to start, we were call to go the star point according to our bib colours, wave & corrals. Once we were out from the village, all the buses were marked with the range of bib numbers. I looked for mine and handed m bag to them.

Then there was this long 1km walk towards the start line. Man....it was such a long walk. And at that time, the sun was already shining bright and hot! A lot of runners were already topless.

Loading up bags into bus. It will be waiting for us at the finish line

The long walk to the starting line

Waiting at the start line

There were speeches, American national anthem before the start....I've already made up my mind that I was going to enjoy this run by going slow. It would have helped if the weather was cold.

 Nature's calling

Another 41.195km to go!!

Lots of supporters giving hi five, low five, offering oranges, drinks, gels, etc. It was just so amazing to see the supporters out there under the hot sun. I was trying to go slow as about 5:30-6:00 pace. But after the first few kms, my average pace was still below 5:00min/km pace. That was mainly due to the fact the course is overall a downhill course, adding a few hills on the way to the finish line. I thought I just went along with the pace as I still felt comfortable with the pace.

The weather got worse by the day and by the time I reach halfway point, I was already feeling the pinch. From there onwards, it all went "downhill". Well, I couldn't do anything more but to start walking as cramps starting to creep in. I walk, I run, walked again...it went on until I started walking fully as my cramps were unbearable already. I stopped to get some ice from the crowds, walked some more, stopped...it went on and on. And I was wondering wheher I am going to pull out from the race.

This is what all the guys came here for ......so what is waiting for us in Wellesley? If you can't wait, jump right to the end of the page for the video!

After many miles, crowds and supporters still can afford a smile to us which is really refreshing. It was hard to register a DNF (Did Not Finish) for this type of race. I tried to stay strong and finish the race, although at certain point I really want to sit down and give up. My quads were suffering such a bad cramp that each time I tried to run, I just stopped. I just went on taking photos until a point where I don't even have the energy to even think of taking photos. All I want to do is sit or lie down. My foot was hurting so much, each step I take was painful (I found out when I got back to the hotel, that  the top of my left foot was swelling badly).

At the top of the infamous Heartbreak Hill...

When I can sense the finish line was near, I took a step towards a slight jog at the last 1.5km of the race. I thought I can't be finishing my race, walking to the finish line. I had the time to ask someone to snap a photo of me at Mile 26 before I struggled running to the finishing line. What a relieve! I can really see stars at the end of the race. My stomach felt bloated in the last few miles of the race for drinking too much water until a point I don't even feel like drinking.

 This is a fake smile....seriously!

I took my medal, grabbed myself some water and Gatorade and walked towards the bus to get my gears. I just sat down by the pavement with some other runners after picking up my bag and just felt dizzy. I was wishing that I was back at the hotel, showered and getting ready for a good nap! This is what you were aiming for....

Overall, it was a wonderful experience except for the weather which didn't help at all. If it was race under cold weather I don't think I would be suffering this much. I probably could have clocked a sub 4 but that was not important for the fact my preparation for this race was poor. Crowds are amazing and they really made you go on and on even if you felt like giving up. Would I come back here again? Maybe.......mainly due the cost of flying out here and of course I need to qualify for the race again, as my Berlin timing expires after this race. So what kind of timing would I need to run to qualify? Another 3:10! My next marathon race, I won't be aiming for sub 3:10 but a sub 3:00. That would be my ultimate aim in marathon. Can I do it? Time will tell...but I'm confident enough if I put in the right mileage. Berlin timing was achieved with an average mileage of 50-65km per week. That's probably half the mileage I really need to cover to run a good race.

Anyone thinking of qualifying for next year's race?

As for Boston, as much as I would like to run it again, it has to wait. Financial being the main factor. Besides, if I ever go US again, I still have two other Marathon Majors that I can compete in, New York and Chicago. Then to complete it, the London Marathon.

For those wishing to run Boston Marathon, I really encourage you to do so. It is one hell of an experience that as a marathon runner, you should go through it at least once. It was not called the Holy Grail of marathon for nothing. With proper training and advice, I am sure anyone can do it.

I really want to thank my sister and my bro-in-law for their hospitality when I was in US. And of course, I need to thank Salomon (via World of Outdoors) for their apparel sponsorship, especially Mori Hiroshi who managed to secure the sponsorship for me.

Of course, for those who aspire to run Boston (for the guys) here is the video for you to motivate you. I don't have the software to make it slow motion but you probably can do it yourself. Sorry it is a shaky video...I was running after all! You probably can hear them scream from 500-600 meters away..some say 1km! Haha. You an see that the ladies would start running to left of the video, while all the guys would sway to the right, magnetic pull probably. Enjoy!

Boston Marathon Expo

I know this is a delayed posting but don't have an access to a computer after I left St. Louis for Boston. Now that I am back in Malaysia, thought I write some of my experiences @ Boston Marathon. It still longer that I should but there were a lot of stuff to catch up after a month away from KL.

Took an early flight from St Louis to Boston via Atlanta. Javier and my sis dropped me off at the airport. In the flight itself from Atlanta to Boston, I swear that most of the passengers are either runners or friends and family of the runners (the support crew). As I arrived at Logan International Airport, there were more runner looking people.

Took a cab from  directly to Seaport World Trade Centre carrying two lugguages, no thanks to the shopping spree in Chicago. There was no way I could navigate around the expo dragging those two bags. Followed the sign to pick up my bib number.

As my Welcome booklet arrived later after I have left KL, I didnt have my bib pick-up card, so I had to queue up at the information counter to get my bib card printed again. It didnt take long.

As I was queueing up, this was what I saw on the signboard. The qualifying time for 2013 Boston Marathon. I think it has dropped a further 5 mins for each age group.

The date of registration for next year's edition is also on display. So folks, keep this in your diary and do meet the qualifying time before then. As I've already skipped a year, 2012 was my last chance to take part, unless I can beat the qualifying time again.

I went off right after picking up my bib as I couldn't do my much with my two big lugguage following me around. Tempted to check out the expo. I couldn't check-in to the hotel yet at the time that I arrived. As the Trade Center is very near to the airport (mind you, taking a cab there wasn't that cheap!). After checking in I went around to get a late lunch. Then decided to go for a short run around the river. There were so many runners on the road and the scenery along the river was superb. I took my camera along with me and snapped a lot more photos than I do running. It was a cool day that I was able to run a little faster than I wanted to. I was hoping for a cooler weather on race day but runners have been receiving email from the organiser warning us of the hot weather and also allowing runners to defer their run to the 2013 edition. But spending so much to get here, that was not an option for me.

As I got back I saw that I had a missed call from Chan Yew. Click here to read the interview. I did an email interview with him after I found out that he was the fastest Malaysian runner in the marathon distance. We agreed to meet up for dinner tonight.

We went to an Italian restaurant downtown. We had a nice bowl of pasta each as part of carbo loading process (well, not so much for me). We chatted a little and I am amazed how much he has committed himself into running while working full time. He told me he has a target to beat the 2:18 mark this year, my guess was that he is trying to qualify for the Olympics. From training down to nutrition, this guys leaves nothing behind when it comes to marathon. Glad that I was able to meet him in person and gain some insight of an elite runner. I was telling him that some of the elite runners in Malaysia are not happy when it comes to competition from Kenyan runners who appeared in some of the events. Then his reaction was something like this, "I have top athletes coming into my uni or competing against me, can I say they should stop coming in?"

Moey was to arrive in Boston at around midnight. As I parted with Chan Yew, Moey called me up from the airport and he told me that his luaggage decided to stay back in London! He needed my room number so that they can deliver the bag to the room.

An hour later, he arrived. It was lucky that he had packed some clothes in his backpack. We decided to head out to pick up his bib the next day. I had to go there again but this time I am there to check out what is on offer.

The next day we took the train to the Marathon Expo. Most of the hotel's guest are runners. After Moey picked up his bib, we went to tour around the expo. There were plenty of retailers setting up their booth. Met a few big names in the running world and also a guy name Mike Wardian who was attempting to break the WR in for treadmill running in the marathon distance. He has the visual to a big screen tv which was showing him marathon route itself, as if he was running in it. I am not sure what was the outcome though. Then I go to meet some big names in running circles such as Josh Cox, Bart Yasso and of course, Meb Keflezighi.

Mike Wardian

Power Bar presentation - Josh Cox, Desiree Davila and Tim DeBoom

Bart Yasso - the man who developed the infamous Yasso 800s

The big star - Meb Keflezighi

There are plenty of photos I took during the expo but there are just too many to upload. Therefore, am only showing some of the photos here. And the below are some of the stuff I took from the expo. I could have taken more stuff but just not possible to bring so many things back.

Report on RACE DAY next........