Race Ready Shorts Review

Saturday, January 26, 2013 at 5:25PM

Ultra runners can be girls sometimes. Well actually some ultra runners ARE real girls, but that's not my point. What I mean is that ultra runners like carrying around lots of crap and like buying bags of all different shapes and sizes to put things in. Am I wrong? I probably own about 10 running bags. This is probably around half the amount owned by an average girl for various special occasions, first date, second date, third date (likely to put out), third date (still deciding), birthday party, work casual, work formal, gym bag, shopping bag, wedding bag (usually needs a new bag), holiday bag etc.

I am not sure what girls fill these bags with. Phones, lipsticks, three different lip balms, tissues, umbrellas, those little sweets that seem to get spilled out all over the table in busy office environments, at least according to some TV adverts I've seen.

With guys its a bit easier, we have jeans with pockets. These pockets were designed to carry a phone, a wallet, some keys and there is this little tiny pocket for a condom. Now when the first running short was invented someone decided that the only things now required for a man while running were keys and a condom, judging by the pockets. Whose idea was this? It's crazy. I always leave my front door unlocked anyway.

So for years we have been struggling to run without either carrying a bag/belt or by not taking stuff we need (usually for me - toilet paper).

So I was quite pleased when Race Ready shorts became available in the  UK. I had known a couple of people who got them from the States but  never really saw an equivalent here. Now I can carry lots of things,  keys, phone, money, food, gels, condom, spare change to buy some lovely flowers for Gemma if I pass a florist.

Basically they are very lightweight running shorts that have two secure pockets on the front and 5 mesh pockets at the back. On first inspection it looks too much. How would your shorts not fall down? Doesn't everything bounce about too much?

I was pleasantly suprised on both counts.

First let me tell you about the phone pocket. Well there are two of them but you can use one for cards, money, travelpass etc. I have a Samsung Galaxy S II, its a big chunky phone that allows me to facebook on the run. I slid it in and went for a jog. It was fine (except that I forgot to lock it and I kept calling my sister and speaking to her with my left testicle). So far so good.

I then decided to really give it a test, I ran a parkrun with it. 5k as fast as I could (which is not too slow actually under 20 minutes). I put the phone in and then started to bounce around a muddy trail course at 6.30 minute miles and was really suprised that I could not even feel the phone, it was pressed right against me so that it didn't feel like it was there. In fact I kept having to check, sure it had fallen out. It hadn't. A great start, you can run quite fast with quite a big phone in these and not feel any discomfort or annoyance.

But obviously I didn't buy these for parkruns. I bought these for the longer stuff and gave them another test in the country to captial ultra in Jan. 45 miles of trial and canal, hills, mud, rain and cold. I had a few things to carry, phone, food, electrolytes, toilet paper, lube and emergency cash. I had a backpack on too but this was a test to see if these things would hold.

Again they performed brilliantly, nothing fell out, everything was easy to access and you generally feel more comfortable knowing that you have all these things to hand in case you need them.

Aside from the obvious huge benefits of what they can carry they function very well as shorts too. They are light and comfortable and are showing no signs of deterioration yet despite my heavy use of them. They are quick drying (not waterproof so be careful with your phone if it does rain).

These are now my shorts of choice and I'll be wearing them for all races where I need quick access to a few items. In the upcoming Northburn 100 miler I'll be taking my phone, compass, food/gels and lube in these. In the Spartathlon at the end of the year (a race I like to run carrying as little as possible and only a bottle belt max) I'll be using these to carry my electrolyte, tissue, sun block, phone and a small light.

These shorts are exclusively available (in the UK) from the UltramarathonRunningStore who I also recommend for great service and are the first confirmed supporters of the British Spartathlon Team.

One of our sponsored athletes, Terry Sentinella, made it in to all of the Grand Slam US Ultras this year and will be writing a series of post about his running journey. Terry is one of about 20 people in the US to attempt all four races this year...enjoy!

I am attempting the Grand Slam of Ultrarunning this year. This has been a dream of mine for quite a few years. The Grand Slam of Ultrarunning consists of running 4 of the oldest 100 mile races in 3 1/2 months.

"The Grand Slam of Ultrarunning award is recognition for those who complete four of the oldest 100 mile trail runs in the U.S. The "Slam" consists of officially finishing the Western States 100 Mile Endurance Run, the Vermont 100 Mile Endurance Run, the Leadville Trail 100 Mile Run and the Wasatch Front 100 Mile Endurance Run all in the same year."

In 2007 I was almost finished running a marathon in every state, only 3 states and 3 weeks to go (my first marathon was in 2003) when a was (self) afflicted by a stress fracture in my left tibia. I had been nursing the stress fracture for about a month before it stopped me dead in my tracks during the 2007 Steamtown Marathon. The pain was so horrible I had to start walking at mile 5, I would walk until the pain subsided then run a 1/2 mile then walk, then run, then walk, and on and on, to finish in 5:09, my marathon personal worst. Three weeks prior to this race I ran a 3:04, so this was really a slow time with a lot of walking. I must have been "noticeably" dragging my left leg for most of the race because I received a lot of looks, and one of the road crossing guards told me he was going to call an ambulance and pull me from the course, I said a few choice words to him and continued on my way. There was no way after flying all the way to PA I was going to drop even if my leg snapped during the run, kind of crazy now looking back. Because the race took me 2 hours longer to run than I had anticipated when I made my travel plans, I had to rush back to Pittsburgh PA and almost missed my flight home. When I got to the airport as soon as I opened the car door I realized I could not walk. I hobbled, using my suitcase, to the ticket counter, checked in, dropped off my bags, and asked for a wheel chair. It was a good thing I was in a wheel chair or I would have been late, the line through security was super long, there is no way I would have made it through that line in time. Four days after I got home I came down with Bell's Palsy, so now I have a stress fracture in my left tibia, and a paralyzed face, GREAT! To top it all off I was on pain med's for the fracture, Prednisone to help reduce the inflammation around the nerve bundle, and a antiviral drug to lessen the effect of the virus that causes Bell's Palsy. Looking back I remember thinking I would never run again, my face was paralyzed and would stay that way (UGH) and the Prednisone made me feel crazy (it's bad shit), not a good combination.

To make a long story short; I was planning on signing up for Western States in 2007 for the 2008 race, because of all this I really thought my running had come to an end, Western States would have been my 1st 100 and I was not so certain I could compete, so I didn't apply, darn it, this was the last year of the " third time and you're in". In 2008 I applied for the 2009 race, this was my 1st time applying and of course, wouldn't you know it, they dropped the 3 times and your in clause. So this year was my 4th time in the lottery and I made it in!!!

In 2010, since I didn't get into Western States, I added my name to a list of people wanting to pace Western States runners. I was lucky enough to get the opportunity to pace Chris Roman. We became fast friends and have ran Badwater the last 2 years together. Running Western States with Chris from Forest Hill to the finish was an amazing experience, trying to push him, trying to watch out for him, and just becoming good friends made for an amazing experience. I am so grateful to be able to experience the entire race in 2013.

I have had many goals in running. My 1st was to finish the New York City Marathon for my dad who never got the chance. My 2nd was to finish a marathon in every state, I finished in 2008! My 3rd was to finish Badwater, I did so in 2011 and again in 2012. This goal to complete the Grand Slam is a big goal and will be tough. I hope All of you will follow along with me on this quest.

(Feb. 22, 2013 – Torrance, Calif.) RaceReady is pleased to announce its 2013 RaceReady Ultra running team. RaceReady currently sponsors three top 10 Ultra-runners and is welcoming one new member this year. Returning members include Marty Wacker of Grand Junction, Colo., Maggie Beach of La Cresenta, Calif., and  Terry Sentinella, of Anacortes, Wash. Eric Senseman from Madison, Wis., joins the team in 2013 as its newest member.

Each member of the RaceReady Ultra team contributes to their local running communities by leading training groups and volunteering at local races, as well as serving as Race Directors and goodwill ambassadors for RaceReady. Our sponsored athletes set a great example in their respective communities by demonstrating the health benefits and simple joy of running.

Notable finishes for the team in 2012 included a top 10 finish for Sentinella at the Badwater 135 Ultra, a top 10 finish for Beach at the Brazil 135 Ultra and a fifth place finish for Wacker at the 100 Mile RRCA National Championship at the Oil Creek 100. Sentinella completed two additional 100 mile race top 10 finishes, Beach logged a half dozen top three finishes (women’s) at distances of 50K or longer and Wacker completed an additional top 10 100 miler finish to end the year on a strong note. Senseman took the top honors at the 2012 Surf the Murph 50 miler and posted a top three finish at the Madison 50 Miler.

RaceReady is a running apparel and sportswear company based in Torrance, Calif., where they enable peak performance by providing innovative, ultra-lightweight gear. RaceReady manufactures 100% of their products in California from US manufactured fabrics and trim. RaceReady apparel can be found online and in specialty running stores throughout the US.

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Hi everyone here is a nice in depth review of our new 4" inseam shorts...

You asked for some feed back on the new running shorts marked cut #463.

So I have had a chance to run these for a couple hundred miles and two races and I am defiantly a fan.  I had asked you for something with bigger pockets and a longer cut and these have both.

I don't run with my phone but if I but I tried it and the front pockets (either side) work well. I found other uses for the front pockets.  House or car key on short runs and cash ID and salt pills (in a ziplock) for longer runs. All the stuff I can't afford to lose.  Defiantly an improvement over the first pair of race ready shorts I bought.  I can only get two fingers in those front pockets.

With the back pockets I was unsure about the big one in the middle.  Anything of weight would bounce out, I even considered having the velcro sewn shut.  That was until last weekend.  I found this pocket to be perfect for the sunglasses that were fogging up in the overcast humidity of San diego. Also works well for the trash bag rain coat I carry on my longest of trail runs.  The other back pockets seem to be plentiful enough to carry all the GU etc I need for 20 mile trail runs and carry it comfortably. 

What I like best about these shorts is the cut.  They are light and open feeling, but aren't so revealing that I embarrass my wife .  This cut also works well for people like me who wear their bib on their shorts.  It has always been my place of choice and these short are cut perfect for that.

Even though the front pockets work well for keys and FOBs I would prefer a tuck pocket on the inside front for keys.  I am always afraid I am going to lose my keys and fear that with the existing front pockets I will drop my keys when I pull out a ziplock bag of salt pills or something.

I have to admit I am glad I bought these and look forward to getting another pair.  While I still might run a shorter pair of race ready shorts for 5K and 10K races, I will be using these for my long training runs and longer races.  I also plan on using them on a 55 mile trail run in July, and will tell you how that goes.

Lots of pocket room, no chaffing, no hair pull or waist rub of any kind and very light and free feeling.

My name is Maggie and I live in Los Angeles. I came to Brazil to run the Brazil 135 Ultramarathon, which takes place along the Caminho da Fe, the Path of the Faithful. My husband Bob and my friends Drew and Alan came along to see Brazil and to be my support crew. We all love dogs. Bob and I live with a pack of them, all of whom we found on the streets or in shelters. We enjoyed seeing the many dogs along the course. They all seemed happy and nourished, if sometimes muddy.

The race did not begin well for me. Somewhere around mile 15, I tripped crossing a cattle grate and wrenched an ankle.  The pain was not bad at first but by mile 100 I was feeling sorry for myself. I knew I could not quit because of the many wonderful friends watching me from home, but I was beginning to wonder how I was going to make it. At mile 102 I spotted our crew vehicle and a little black and white dog curled up beside it. When I moved on, much to our surprise, she followed. At mile 105 we began to worry that she would forget her way home, if she had a home.  At mile 110 we decided that she did not have a home and offered her food and water. By mile 115 she was limping because one of the pads on her right front paw was torn. At mile 118 we decided that she would have to ride in our crew vehicle because she was exhausted and hurt and we just could not leave her behind. She had done me an enormous service. For sixteen miles I had not thought once about my ankle.

When we reached the finish line in Paraisopolis, the little dog crossed with us. We compared notes with a faster runner and discovered that she had actually run about 50K, fourteen miles with the other runner and sixteen miles with us. That makes her, officially, an ultramarathoner.  The owners of a local hotel, Paulo and his wife, offered us two rooms in their house for the next couple of days, as well as accommodations for the dog.  At breakfast the following morning a neighbor, Alvaro, offered to help us begin the process of obtaining the papers necessary for the dog to accompany us home. He introduced us to a veterinarian, who provided us with vaccines, worming medication, a leash, a bowl, and a whole pile of official papers. When we reached the airport in Sao Paulo, a week later, we were informed that we needed a certificate from the Office of Agriculture. It was the middle of the night. We rushed across the airport to the office, knowing it would be closed, hoping for the best. It was locked and dark. A woman there working late happened to see us. She referred us to another office. We rushed there, and despite the late hour, were able to obtain the necessary certificate. We were on our way. I cannot thank the people of Paraisopolis and the Sao Paulo airport enough for their kindness. Without their efforts, we would have had to leave her behind.

As I write this, the little dog is curled up at my feet. Our children love her and our other dogs have accepted her into the pack. What did we name her? Spirit! Why? Because in a tiny town somewhere along the Caminho da Fe, a race official told us that she was a spirit sent to guide us through a dark hour!

Surf the Murph 50 Miler

October 29, 2011

Race morning in Savage, MN was chilly, in the low 30s, and the low airtemp combined with light frost overpowered the suggestion of the flames dancing in the firepit to doff my tights. Two minutes before the start I finally relented and stripped to a baselayer (shorts and longsleeveshirt), Race Ready shorts/shirt, gloves, and a wool hat.

I toed the line in the 50m option (there are also 25k and 50k options onthe 25k loop course), chatted with other racers and was stoked for the adventure to begin.  About 75 of us ran into the darkness on a very comfortable gently sloping abandoned dirt road that was overgrown with grass and presented few hazards. 

Two miles in, the course transforms from relatively flat and smooth intoa forested roller coaster with 20-50 foot tall rollers and has frequentgrapefruit-sized rocks, limbs and roots.  I rolled into Aid Station #1at 22-minutes, two minutes ahead of my projection, and the leader was already two minutes up.  He quickly added to the gap from there.

The vast majority of the course is similar to that engaging forested roller coaster with a few exceptions.  There is one very short gravel road section and, as a bonus, racers are treated to 'Smurf Village'(around mid-loop) and the 'Fun Zone' (a couple miles later).  Both named sections consist of game trails and following flagging without any trail through chest-high grasses, heavy forest and over/around/under fallenlogs and limbs with a couple of sharp climbs. It's a big kid's playground!

Somewhere between the Smurf Village and the Fun Zone on the first loop,about 12-miles into the race, a spectator informed me that the leader was 15-minutes ahead. I finished the first loop in 2:25, and was stunned when, as I was leaving the aid station, one of my new young friends told me that I was winning. Me: 'What?', 10-yr old: 'You're the first one out of the aid station'. It's early.

A mile into the second loop, with all three races underway, a 50-mile runner flew by me.  This was my second sighting of the day of a swift whitetail deer.  The runner was quickly ahead of me and out of sight. As we continued, the temperature steadily rose and I doffed the gloves and hat, and wanted to go shirtless in the balmy upper 30 degree fresh airbut kept my wits (and shirt) about me.  During this loop, it was awesome to cross paths with some of the 25k and 50k racers and share the high energy buzz on the trail.

The on-course vibe during the third loop was my favorite; most racers (of the various distances) had expended roughly half of their planned effort by that time and we were all warm and in our element.  Pushing through the third loop, The Fun Zone arrived before I knew it; time to burn the remaining fuel.

Descending the final section of non-technical game trail through waist high grass for the third and last time evoked the tireless spirit of awolf pursuing its prey, perhaps the whitetail deer bounded across thetrail earlier or the day's finish line.   A few minutes later, I crossed the finish line and absorbed the euphoric energy from the sun in a cloud less sky, a PR, my first ultra win and the warm, welcoming locals. I repeated the mantra I had learned the day before from another of my new friends (Cole, age 8): 'I don't get tired'. Can't wait to do it again.

All was smooth until hitting the porcelain for final pre-race preparations, at 4:50AM, ten minutes until race start.  It was fabulous having Titusville Middle School (TMS) as race hq, start, multi-use aid station, and finish area. The warm, friendly, and efficient race staff created a very comfortable environment and having access to actual porcelain felt luxurious.  The race is so efficient in fact, that upon exiting the restroom and looking out toward the race start at 4:57AM I saw roughly 200 headlamps headed off into the darkness. I guess we are underway...

The adrenaline surged at the site of the entire pack leaving and I was 50-meters behind the last of the 200ish racers.  I regained composure, squelching the urge to sprint toward the front of the pack, and diligently worked my way up through the pack while running the couple blocks of asphalt road and 1.5-miles of smooth bike path. That section is a nice easy warm-up and the near-50 degree temperature was great to ease the body into the task at hand.

The course then exits the bike path, taking a hard right into a dense forest and onto highly technical and vertically challenging single-track (UltraRunner rating 5,5 perhaps). The racers were substantially spread out by the time we hit the single-track and all I could assess was that there were a few, maybe ten?, racers ahead of me.  I joined a group of three and glimpsed a few more headlamps shining through the dense forest ahead of us.

I soon realized that my choice of minimalist footwear was a tactical error given the endless maze of sharp-edged, fist-sized rocks and exposed roots ranging from 10-inches down to a spaghetti tangle of ½" roots. All of these silvery-grey gremlins were perfectly camouflaged in the abundant shades-of-grey leaf litter. The hazard potential was augmented by heavy Northeastern dew.

The trail gremlins quickly asserted their influence and I was laid-out within ten minutes of hitting the single-track (ST).  A quick check confirmed that I still had all of my teeth and all I had suffered was the loss of a bit of skin/blood and a strained tendon on my big toe. The gremlins reiterated their prowess by taking me down three more times in the ensuing five minutes. I was alone in the darkness, with a few bumps and bruises and a couple of sore tendons. Each trail obstacle made me wince for the next twenty minutes until the pain meds manufactured within my body took effect.

The trail is brutally demanding for all but intermittent ¼-miles sections of non-technical trail surface.  There are a couple of short, ¼-mile, dirt road sections interspersed as well.  The ease of those non-technical sections is offset by other quad-thrashing climbs and descents that restore the average technical factor to 'demanding'. Loose your focus, loose your DNA.

OC100 also treated me to electrifying serenity during pit stops in the forest. Doffing the headlamp, I took in nature's gifts of silhouetted trees, tranquil silence and countless stars showing through the dense forest canopy.  Much later, about midway through the third 33-mile loop, a pack of coyotes yipped very near the trail. I was relieved to cross paths with another runner at that point, and share the trail for a few minutes until we were out of earshot of the coyotes looming near in the darkness.

Loop two of the three loops on the 33-mile loop was a substantially different experience.  The terrain and topography were obviously the same but the dew had evaporated, the air warmed up about 20 degrees and the canopy-filtered sun lit the trail to a pleasing level.

Loop three of the big loop was a mirror image of loop #1, start in the light and finish in the dark.  The challenge of the morning dew was now replaced with moist areas of the trail turning to mud bogs.

OC100 finishes with a short loop of 7-miles.  During the race, I envisioned Loop 4 as a celebratory lap.  A quick check of the math: three loops at 33-miles is 99-miles.  Leaving TMS, the start/finish line, with 99 hard-earned miles in your legs and knowing the terrain left between you and the finish (brutal) makes setting out on Loop 4 a character test unto itself.  Seven miles and two hours, five minutes later the day was done. Actually, only 23 hours and 57 minutes of the day was done. Elated.

Tom, the RD, bills the OC100 as 'Unforgiving. Historic. Gnarly.'. I humbly concur.  OC100 quietly lives up to its reputation and I hope to toe the line next October for OC100 2012.

It's raining again in Penang. Word on the street says this month is rainy season. Malaysia is a rainforest after all. Saying Malaysia has a rainy season is like saying Antarctica has a cold season.

But the jury is still out on what this“rain-ier” season means for runners on Penang. Canadian runner Bob Thorne doesn't like it. He's bald by choice, not by obligation,as he likes to clarify. So when the tropical rain pours from the sky, it hurts the bare skin on his head. Those who ran the Penang Bridge International Marathon last year will remember the rain. Halfway across the bridge, thunder clapped in the early morning sky before the heavens unleashed. Thousands of feet squished in their shoes for the last 13 miles and everyone finished looking like drowned rats.

But consensus seems to welcome the Malaysian rain, mostly because it offers relief from the relentless sun not only in the moment, but also for the next few hours after the downpour. Don't expect to see runners flock to the streets when drops start falling. The rain's ferocity is unpredictable. But when the clouds break, that's when runners emerge to capitalize on cooler conditions.

A word to the wise, pay attention to puddles. Drivers have no qualms about dousing you as they pass!

Freedom has many expressions. Americans and Malaysians share several of them as Malaysia celebrated its 54th Independence Day (Merdeka Day) on August 31.

Like America in 1776, Malaysia gained its independence from the British in 1957, but through peaceful negotiation rather than revolution. Flags of red, white and blue hang everywhere on both countries' Independence Day, although the Malaysia flag has some yellow as well. And like many cities in America, traffic in Malaysia is atrocious.

Freedom, like food and shelter, is a basic human need. When these needs are met, people tend to engage in recreational activities because they have the time and energy. Gurney Mall was shoulder-to-shoulder packed. Penang's capital city George Town was a beehive of people. Families swam and ate beef rendang at the beaches. But on Merdeka Day in Penang, freedom was on shining display on the two-laneroad to Batu Ferringhi. Dozens of runners and cyclists lined the narrow shoulders, avoiding motorbikes and waving to passing runners.This course is a favorite for runners, but Wednesday had unusually high foot traffic. Several runners stuck Malaysia flags in their hats. One cyclist somehow mounted eight flags on his bike. No one seemed in a hurry. Perhaps the cool morning simply drove people to the street. Or perhaps a day celebrating freedom invited people to do what they love. Either way, in Malaysia, running felt like a symbo lof freedom on Merdeka Day.

A simple change of scenery changed Debbie Chinn's life.

For years after high school, shedreamed of running a marathon. She ran cross-country in high school and the occasional 10K. Although she enjoyed the competition, she never won any races. But dreams of a marathon retreated farther into her mind as Chinn and her family moved from New Mexico to China. She rarely trained and when she did it was usually unpleasant due to heavy pollution. 

For 20 years, she dismissed her goal to run a marathon. But two things changed when she turned 41. “I decided if I was ever going to do it, I should get on with it,” Chinn said. That's about when she and her family moved to Penang.This simple move changed everything. All five of her children attended school and conditions on the island were perfect for running. So she ran, and started from scratch.

She entered a 10K, and finished 4th, better than any finish in high school. Surprised, she trained on. She completed a 15K, her longest distance yet. Then the Malakoff 26K on Penang. “I kept stopping because I couldn't keep my legs going,” she remembered. Finally, she decided it was time for a marathon. In her first try, she finished 11th.

Thrilled at her achievement, Chinn discovered at age 43 that she was a pretty good runner. At the KualaLumpur Energizer Marathon in March, 2010, she hoped to improve upon her previous time. She did more than that. It took 20 years for Chinn to achieve her dream of running a marathon. It took her two to win one.

Now at age 44, Chinn has entered the upcoming Penang Bridge International Marathon, which will mark her 5th marathon. One day she wants to run an ultra marathon. She just hopes this dream won't take 20 years to come true!

Skinny is not a flattering description for a guy. I prefer “fit” or “athletic,” but I don’t want to be skinny.

So when three buddies told me I looked skinny this summer, I decided it was time for a change. I’ve been in Malaysia for one full year and lost 20 pounds. In my own defense, I arrived in decent shape, but that much loss is taking me back to my high school weight when I looked two-dimensional.

Fortunately, I’m not a solo performer in this disappearing act. My South African training buddy Barend Blom drops at least five pounds after a 60-minute run, often more on longer runs. We can’t keep weight on no matter how hard we try. And we’re trying. I have more snacks squirrelled away in my office than a dorm room at a weight loss camp.

But if I haven’t said it 12 times already, this place is hot. Put a treadmill in a steam room and you get the picture. So combine the skyrocketing heart rate and river of sweat during runs, and calories don’t stand a chance.

A six-pack is great. A thirty-pack because my ribs are showing means I’m skinny, and I can’t accept that so back to the bar for some additional calories!

Teddy Roosevelt knew how to survive a run on Penang when he said, “Speak softly and carry a big stick.”

Penang has a serious dog problem. Packs of stray dogs occupy most corners on the island like gangs. These mutts aren’t romanticized Lady and the Tramp scrubs who like spaghetti either. They are mean and nasty, some ofthe ugliest animals I’ve ever seen. These beasts would turn PETA into a euthanasia proponent. One of these dogs actually killed an adult tourist several months ago not far from where I live.

So I’ve stockpiled my running weaponry in order to survive. My grandma sent me pepper spray in case of chemical warfare, I have a thick club for hand-to-hand combat, and have perfected my alpha male growl meant to intimidate. But sometimes the dogs resort to guerrilla warfare and I find myself unprepared.

I went for a night run in a remote part of the island to specifically avoid dog packs. I cranked my iPod and fell into a groove. Suddenly I heard nails scratching on the pavement. I turned around and saw a medium-sized dog closing in less than 10 yards away, barking and growling. This guy came out of nowhere. My heart rate doubled. My pepper spray jammed. I turned and stomped the ground, yelling and enforcing my alpha growl. The dog threw on the brakes and about-faced. When my pulse re-entered triple digits, I found my way home rabies-free.

I love training on Penang, but sometimes I wonder if I’m running, or fleeing.

Running hurts sometimes. It is also relaxing, peaceful and enjoyable, but running hurts.

I ramped up my marathon training three months ago in preparation for the Penang Bridge Marathon in November.My dad posted a great 10K time back in the U.S. the week before so I felt some pressure to keep the old man in my rearview mirror. With hindsight's perfect vision, I pushed too hard and too fast. My left knee went on strike with an acute pain outside my knee that hurt with every step.

Naturally, I visited Dr. Google and Dr.WebMD for a diagnosis. From the avalanche of information, Idiscovered I had anything from Runner's Knee to a kidney stone. Looking for something more specific, I finally turned to Dr. Aaron Lim in Island Hospital here on Penang. I heard about Lim from afriend who injured her shoulder and she had great reviews for his work.

I walked into his office and he asked the usual questions about what hurts, how did it happen, etc. Then he said, “What kind of running shoes do you wear?” “Nike usually,”I replied. “Unless you have stock in Nike, try a real pair of running shoes,” Lim said with a wry grin. Apparently he'ssponsored by Asics. Anti-Nike jokes aside, Lim's professionalism and knowledge eased my fears of visiting a Malaysian physical therapist. Lim is actually a surgeon, but runs i-Sports Physiotherapy and Rehabilitation Center.

Two months later, I'm back on the roadand just finished the Port Dickson International Triathlon pain-free. And I did it on a new pair of Nike shoes. I'm not spiteful, just a sucker for a good deal - the Nikes were on sale!