its been a while since i have updated my blog.. guess that am really lazy and facebook is taking over the priority...
2008 has been so so for me... and hopefully 2009 will be much better ... (even though if u believe the so negative vibes on the current economy)... Mesia boleh... anyway there is always opportunity in any crisis and makes u fall back and think that there is actually certain things u cannot achieve within the set period...
looking on the bright side and running has been ok ... getting ready for GE30k and hopefully can still finish sub 3hr like last year...
Wednesday, January 7, 2009
Sunday, July 20, 2008
PD International Triathlon 2008
finally managed to participate in the most happening Tri in Malaysia... was lucky to find Adzim who is also travelling on the same morning....
we left early at about 4.50am... and reached the race site at about 6 plus after one pit stop... it was still dark and we were one of the few earliest racers around... thanks also to Jaja and Azmar who picked up the race kits for us... managed to set up the bikes and changed quickly before going for body marking...
and boy was i suprised with the crowd size... so many ppl around... felt like a 10k race in KL... was amazed that ppl are beginning to pick up this crazy and mad sport.. even noticed that relay teams numbered more than 90 teams....
the race started at 8am sharp for the 16-29 age groupers before it was our turn... there was really too many ppl for a mass start... managed to see Raymond just before to start.. that was when the Race MC (is that the correct word) announced that good swimmers can come in front... i began to push him as he was an ex national swimmer mah... sorry eh bro if i humiliated u... dont need to feel shy... u just need to train up again thats all....started of well and as usual there was so many bodies trying to swim .... luckily i managed to avoid a few breastrokers ... water was calm and finished in a comfortable 27:58 (around my training time la)
the transition was slow as we had to run quite a distance on the beach... all the blood was still on the shoulders.... started off well and followed a group of cyclist behind... was thinking to myself not to do so much work coz didnt really train on bike.... suprisingly felt strong and manage to catch Raymond after just a few km... seem to be struggling a bit... eh Kenyir also can do comfortably ... PD no problem wut... first 20km was ok and tried my best to follow Mon and was suprised that he still was so strong.... a few train passed us including the veterans, Don and Simon.... Iwata san was struggling and even managed to pass him during the early stages... finish in a nice time of 1:10 (considering the amount of training put in)..
i thought the running leg is where i can catch up on other racers... how wrong was i... the sun was really unforgiving... super damn hot... it was practically burning and the water station was really heaven sent... had to slow down a few times as my back thigh was cramping on both legs... luckily there was no major cramp and managed to complete the run leg in 56 mins... all in all the unofficial Timex time (mine la) is 2:39:47... not to bad la...
now thinking about Desaru... pictures will have to wait for bro Tey...
we left early at about 4.50am... and reached the race site at about 6 plus after one pit stop... it was still dark and we were one of the few earliest racers around... thanks also to Jaja and Azmar who picked up the race kits for us... managed to set up the bikes and changed quickly before going for body marking...
and boy was i suprised with the crowd size... so many ppl around... felt like a 10k race in KL... was amazed that ppl are beginning to pick up this crazy and mad sport.. even noticed that relay teams numbered more than 90 teams....
the race started at 8am sharp for the 16-29 age groupers before it was our turn... there was really too many ppl for a mass start... managed to see Raymond just before to start.. that was when the Race MC (is that the correct word) announced that good swimmers can come in front... i began to push him as he was an ex national swimmer mah... sorry eh bro if i humiliated u... dont need to feel shy... u just need to train up again thats all....started of well and as usual there was so many bodies trying to swim .... luckily i managed to avoid a few breastrokers ... water was calm and finished in a comfortable 27:58 (around my training time la)
the transition was slow as we had to run quite a distance on the beach... all the blood was still on the shoulders.... started off well and followed a group of cyclist behind... was thinking to myself not to do so much work coz didnt really train on bike.... suprisingly felt strong and manage to catch Raymond after just a few km... seem to be struggling a bit... eh Kenyir also can do comfortably ... PD no problem wut... first 20km was ok and tried my best to follow Mon and was suprised that he still was so strong.... a few train passed us including the veterans, Don and Simon.... Iwata san was struggling and even managed to pass him during the early stages... finish in a nice time of 1:10 (considering the amount of training put in)..
i thought the running leg is where i can catch up on other racers... how wrong was i... the sun was really unforgiving... super damn hot... it was practically burning and the water station was really heaven sent... had to slow down a few times as my back thigh was cramping on both legs... luckily there was no major cramp and managed to complete the run leg in 56 mins... all in all the unofficial Timex time (mine la) is 2:39:47... not to bad la...
now thinking about Desaru... pictures will have to wait for bro Tey...
Thursday, July 10, 2008
Siemes Run Photo
Only manage to squeeze 1 photo out from Bro Tey... he said that he dont prefer to upload V photos anymore... so i better do my pia face so that he will snap more... see you in PD ....
Sunday, July 6, 2008
Siemens Run 2008
slept early last night as was really tired from the pressures of work and the gym work the day before... woke up at 540am feeling fresh and waited for my buddy, Kenny to arrive... luckily also call him as he overslept... but all was well when we reach there about 7am...
didnt had much a target but it would be nice to do sub 50 for 10k race... furthermore didnt had much run training this few weeks and i knew i would suffer when i started to push... boy was i right... tried to up the pace but just couldnt take it and i was suffering right from the start...
finish in 44:++ in 106th placing... nothing to shout about as noticed from PM1 website that its only 8.8km... guess this proves that training is very important and it will really show in races when you are not fit enough... my finishing was terrible as i didnt have the oomph sprint ... saw a really rounded man sprinting pass me and there was nothing i could do... didnt stay long as got work to be done... life is tough and with the economic crisis looming ... better work harder...
all in all a good days work and was satisfied with 5min pace even though it could have been better... of course it can... till then PD Tri... ahahahah with limited bike training....
didnt had much a target but it would be nice to do sub 50 for 10k race... furthermore didnt had much run training this few weeks and i knew i would suffer when i started to push... boy was i right... tried to up the pace but just couldnt take it and i was suffering right from the start...
finish in 44:++ in 106th placing... nothing to shout about as noticed from PM1 website that its only 8.8km... guess this proves that training is very important and it will really show in races when you are not fit enough... my finishing was terrible as i didnt have the oomph sprint ... saw a really rounded man sprinting pass me and there was nothing i could do... didnt stay long as got work to be done... life is tough and with the economic crisis looming ... better work harder...
all in all a good days work and was satisfied with 5min pace even though it could have been better... of course it can... till then PD Tri... ahahahah with limited bike training....
Saturday, June 21, 2008
Training again
its been awhile since i have started posting again... haiya really no mood... exerbated by the recent fuel increase, current uncertainty, late payments by client is really taking a toll on me...
however life still goes on and the best way is to start training again... have been clocking an average of 5hrs exercise duration a week (try to lah)...... and so far have been on it for the past 3 weeks....
just bought a Timex HRM costing RM500 (shop owner says its the old stock price.. going up soon...so have to buy la).. its a good indicator as it shows all the basic indicators especially calories burnt.. so that u feel good and able to eat more later... ahahha... however still having trouble using HRM... whereby sometimes it shows a very high rate of 240... my average exercise rate is about 145 to 170... but well its still ok...
signed up for Siemens Run last friday but still cannot collect bibs on that day... since they are conducting the clinic i just registered... actually i didnt participate as i went for my hill run before it started... then manage to come back in time for the stretching session... then got myself a free T Shirt... i am a sucker for freebies... good to have another one for sleeping...
this are my stats uphill at Kiara :-
Start to uphill : 13:56
1st Loop : 11:17
2nd Loop : 11:27
Downhill until Bakti building : 7:36
Bakti to car park : 3:16
Park Loop : 6:08
Finishing time : 53:56
Calories burnt : 1080
Ave HR : 156
Distance : approx 10km
had a good swim this morning and here are the stats:-
500m (with paddle): 8:40
500m : 9:04
500m : 9:10
500m : 8:56
with an interval of 1 minute each....
wanted to go for another jog but i accidentally scratch my car... luckily with some polish and wax most of the scars are gone... cost me only RM30...
target to cycle again tommorow.... nothing fancy just wanna do 2 loops Bkt Jalil - Summit - Bkt Jalil with a distance of about 45km... have to start already so that i can participate in PD Tri ... this will be the first time i have cycle since last year... wow thats long...
however life still goes on and the best way is to start training again... have been clocking an average of 5hrs exercise duration a week (try to lah)...... and so far have been on it for the past 3 weeks....
just bought a Timex HRM costing RM500 (shop owner says its the old stock price.. going up soon...so have to buy la).. its a good indicator as it shows all the basic indicators especially calories burnt.. so that u feel good and able to eat more later... ahahha... however still having trouble using HRM... whereby sometimes it shows a very high rate of 240... my average exercise rate is about 145 to 170... but well its still ok...
signed up for Siemens Run last friday but still cannot collect bibs on that day... since they are conducting the clinic i just registered... actually i didnt participate as i went for my hill run before it started... then manage to come back in time for the stretching session... then got myself a free T Shirt... i am a sucker for freebies... good to have another one for sleeping...
this are my stats uphill at Kiara :-
Start to uphill : 13:56
1st Loop : 11:17
2nd Loop : 11:27
Downhill until Bakti building : 7:36
Bakti to car park : 3:16
Park Loop : 6:08
Finishing time : 53:56
Calories burnt : 1080
Ave HR : 156
Distance : approx 10km
had a good swim this morning and here are the stats:-
500m (with paddle): 8:40
500m : 9:04
500m : 9:10
500m : 8:56
with an interval of 1 minute each....
wanted to go for another jog but i accidentally scratch my car... luckily with some polish and wax most of the scars are gone... cost me only RM30...
target to cycle again tommorow.... nothing fancy just wanna do 2 loops Bkt Jalil - Summit - Bkt Jalil with a distance of about 45km... have to start already so that i can participate in PD Tri ... this will be the first time i have cycle since last year... wow thats long...
Thursday, May 22, 2008
NB 15k
finally another race after KL marathon... have not been doing much except lying around and fetching my daughter around.... haiyaa... where got time to train mah...
anyway was suprise i did quite well in the race clocking 1:18 achieving my initial target of 1:25.... was so busy arranging for the full moon party the night before that only had about 3hrs sleep and all the beers taken in...
suprisingly didnt had much problem getting up sharp at 5:15 am ... but the problem was just before the start as i was already starting to yawn... only managed to catch Karen early of the race.... i was feeling fatigue even before race start.... OMG..
furthermore the route has changed and we have to immediately go uphill after the starting line... didnt push myself and i think i reached the 10km mark (2nd water station) in 52 mins..... it was after this portion that i slow down considerably allowing few runners to overtake me...
however was really suprise that Jamie was also overtaking me... wow he has really improve a lot... till towards the finishing i shouted to him to sprint forward and manage to overtake him to take the overall 172 placing...
manage to catch up with Adrian (who is leaving to Dubai soon), Saiful Kodi, AbuPower and few other runners which i dont remember the name... was too tired to chat so had few quick drinks before heading back home...
i was totally floored (due to unfit also)... sleeping more than 4hrs straight during the evening... it was a good race ... an uneventful one considering the amount of training i put in... getting old already... haiiii..
anyway was suprise i did quite well in the race clocking 1:18 achieving my initial target of 1:25.... was so busy arranging for the full moon party the night before that only had about 3hrs sleep and all the beers taken in...
suprisingly didnt had much problem getting up sharp at 5:15 am ... but the problem was just before the start as i was already starting to yawn... only managed to catch Karen early of the race.... i was feeling fatigue even before race start.... OMG..
furthermore the route has changed and we have to immediately go uphill after the starting line... didnt push myself and i think i reached the 10km mark (2nd water station) in 52 mins..... it was after this portion that i slow down considerably allowing few runners to overtake me...
however was really suprise that Jamie was also overtaking me... wow he has really improve a lot... till towards the finishing i shouted to him to sprint forward and manage to overtake him to take the overall 172 placing...
manage to catch up with Adrian (who is leaving to Dubai soon), Saiful Kodi, AbuPower and few other runners which i dont remember the name... was too tired to chat so had few quick drinks before heading back home...
i was totally floored (due to unfit also)... sleeping more than 4hrs straight during the evening... it was a good race ... an uneventful one considering the amount of training i put in... getting old already... haiiii..
Monday, May 12, 2008
New born kid
darn its been ages since i last updated my blog.... training has been really off track and been trying to do as much as i can...
work and the birth of my princess put paid to my hopes of training well... anyway u lose and win some..... my girl Michelle Loong Yi is 6 weeks old already and has been growing like crazy .... even though i am not the one taking care of her... thanks to my mother in law in Penang she has been well taken care and she just came back last weekend...
sad to say i gotta miss the first OD Tri of the year but gotta to set my priorities right...... hopefully can still go for NB 15k this weekend... but dont talk about PB... finishing strong would be a bonus... till then....
work and the birth of my princess put paid to my hopes of training well... anyway u lose and win some..... my girl Michelle Loong Yi is 6 weeks old already and has been growing like crazy .... even though i am not the one taking care of her... thanks to my mother in law in Penang she has been well taken care and she just came back last weekend...
sad to say i gotta miss the first OD Tri of the year but gotta to set my priorities right...... hopefully can still go for NB 15k this weekend... but dont talk about PB... finishing strong would be a bonus... till then....
Monday, March 31, 2008
KLIM - Full Report
Pre Race
Suprisingly didnt have much pre race jitters as others... must be too confident even though didnt have enough training... my max mileage a week is a measly 50km during KLIM Circuit No.2 week.... tried to study and keep to a 3 month plan as recommended for marathon beginners but get i was not disciplined enough to follow.. but i managed to complete GE30k in a respectable time of 2:53... so guess that i have to really braved another 12km... furthermore i finish strongly during 30km so maybe will only suffer after 35km... walk run 7km is not that bad.. so just gave myself a target of 4:15 but wouldnt count so much on it...
slept early at 930am but only dozed off at 11am... no jitters but guess was not used to going to bed so early..... woke up sharp 230am and had a nice hot Cintan soup with egg... didnt have the stomach to gulp down the Powerbar.. no offense eh Azwar but it is really very sweet... especially so early in the morning (can i suggest a kurang manis version)
Race Proper
did the usual business and chit chat with Adrian, Abu, Saiful, Ngae, Stupe and a few guys before the start line... think it started sharp at 430am... starting was uneventful and the pace was very comfortable... met Azwar with his Lipatz and was suprise that he was not running as well.... manage to reach 10km in 56mins... not too bad
10km to 20km
ran past my parents house and manage to spot my uncle Philip from a far... manage to call him and he was suprised i was actually running.... felt my thighs start to tighten up at about 15km... Oh No... this cant be good.... i still have so long to go.... but didnt worry much about it... it may go away... step on the board at 1:58 which was remarkable... started to ask the official whether it was 21km and high five him...
20km to 30km
felt my second wind coming after that... i was strong and manage to sayur many runners before starting to feel the twitch as my calfs... OH NO ... this is really bad.... it was only about 25km max .... try to slow down but didnt do much good.. then disaster struck... i had cramps on both calfs... this reduces me to a slow walk and trying to stretch on the way.... after doing that for about 2km... my left calf seized up.... boy it was really painful.... Yee Hua passed me and asked whether i was ok.... it was too painful to even answer her.... i felt my marathon journey / dream came crashing down on me.... how i am suppose to complete another 17km in this pain.... was crying already inside... somemore i caught sight of an ambulance nearby... ok this is it ... it will be my first DNF - Did Not Finish ... so arrogant of me in underestimating the full distance of marathon... i am just going to walkover to the ambulance and take me back.... but then i dont think they will do that until the race is over... now its only about 2:30 race time... means i gotta wait at least another 3 hours...
after much thinking during my slow painful walk... decided to carry on as i can see many runners also suffering cramps.... better to walk all the way and get a finisher medal then to just sit and wait in the ambulance... after a while manage to reach 30km in 3:10... i was devastated...
30 to 42km
after that i felt much better.... so i started to shuffle run again... as i didnt want to stress my calf so much i started to exert a lot of pressure on the thighs.... only then the torture started...... up and down.... walk and run.. seeing other runners suffer as well... old man panting... young man grimacing in pain... full of emotions.. i was like cursing Adrian as he said earlier that it was flat after 30km... this cant be flat... the route was also confusing that we have to make U turn at some road.... guess fatigue already starting to get me... but the last few distance markers starting from 8km was really helpful in motivating me to just finish the race... one km at a time.... after much pain finally reach the finishing line in 4:47..... (thought that will finish in 6hrs after the cramp)
I think that why i suffered so much is becoz:-
1) didnt had enough mileage - 50km at the peak weekly is too little
2) stop gym work for about 2 months... really bad move as calfs was weak
3) didnt pay attention to salt content - hence cramps at both calf
4) as a summary didnt plan for it and in the fail miserably in achieving the preset target
(any more advice friends out there)
But as a whole was really proud of myself as it was really mind over matter. Physically i was drained out already... i am having shivers really thinking about the cramps at 27km... imagine have to bear the pain for another 15km... not easy man... it was really a mental exercise where nothing is impossible... step by step and in the end finishing the race... my mother kept advising me that once is enough... no need to go through the pain again... but as runners we know better... once is never enough...
therefore make sure train harder and consistently and never ever underestimate the full impact of 42km race ... (especially when u think that ur fit enough)
Suprisingly didnt have much pre race jitters as others... must be too confident even though didnt have enough training... my max mileage a week is a measly 50km during KLIM Circuit No.2 week.... tried to study and keep to a 3 month plan as recommended for marathon beginners but get i was not disciplined enough to follow.. but i managed to complete GE30k in a respectable time of 2:53... so guess that i have to really braved another 12km... furthermore i finish strongly during 30km so maybe will only suffer after 35km... walk run 7km is not that bad.. so just gave myself a target of 4:15 but wouldnt count so much on it...
slept early at 930am but only dozed off at 11am... no jitters but guess was not used to going to bed so early..... woke up sharp 230am and had a nice hot Cintan soup with egg... didnt have the stomach to gulp down the Powerbar.. no offense eh Azwar but it is really very sweet... especially so early in the morning (can i suggest a kurang manis version)
Race Proper
did the usual business and chit chat with Adrian, Abu, Saiful, Ngae, Stupe and a few guys before the start line... think it started sharp at 430am... starting was uneventful and the pace was very comfortable... met Azwar with his Lipatz and was suprise that he was not running as well.... manage to reach 10km in 56mins... not too bad
10km to 20km
ran past my parents house and manage to spot my uncle Philip from a far... manage to call him and he was suprised i was actually running.... felt my thighs start to tighten up at about 15km... Oh No... this cant be good.... i still have so long to go.... but didnt worry much about it... it may go away... step on the board at 1:58 which was remarkable... started to ask the official whether it was 21km and high five him...
20km to 30km
felt my second wind coming after that... i was strong and manage to sayur many runners before starting to feel the twitch as my calfs... OH NO ... this is really bad.... it was only about 25km max .... try to slow down but didnt do much good.. then disaster struck... i had cramps on both calfs... this reduces me to a slow walk and trying to stretch on the way.... after doing that for about 2km... my left calf seized up.... boy it was really painful.... Yee Hua passed me and asked whether i was ok.... it was too painful to even answer her.... i felt my marathon journey / dream came crashing down on me.... how i am suppose to complete another 17km in this pain.... was crying already inside... somemore i caught sight of an ambulance nearby... ok this is it ... it will be my first DNF - Did Not Finish ... so arrogant of me in underestimating the full distance of marathon... i am just going to walkover to the ambulance and take me back.... but then i dont think they will do that until the race is over... now its only about 2:30 race time... means i gotta wait at least another 3 hours...
after much thinking during my slow painful walk... decided to carry on as i can see many runners also suffering cramps.... better to walk all the way and get a finisher medal then to just sit and wait in the ambulance... after a while manage to reach 30km in 3:10... i was devastated...
30 to 42km
after that i felt much better.... so i started to shuffle run again... as i didnt want to stress my calf so much i started to exert a lot of pressure on the thighs.... only then the torture started...... up and down.... walk and run.. seeing other runners suffer as well... old man panting... young man grimacing in pain... full of emotions.. i was like cursing Adrian as he said earlier that it was flat after 30km... this cant be flat... the route was also confusing that we have to make U turn at some road.... guess fatigue already starting to get me... but the last few distance markers starting from 8km was really helpful in motivating me to just finish the race... one km at a time.... after much pain finally reach the finishing line in 4:47..... (thought that will finish in 6hrs after the cramp)
I think that why i suffered so much is becoz:-
1) didnt had enough mileage - 50km at the peak weekly is too little
2) stop gym work for about 2 months... really bad move as calfs was weak
3) didnt pay attention to salt content - hence cramps at both calf
4) as a summary didnt plan for it and in the fail miserably in achieving the preset target
(any more advice friends out there)
But as a whole was really proud of myself as it was really mind over matter. Physically i was drained out already... i am having shivers really thinking about the cramps at 27km... imagine have to bear the pain for another 15km... not easy man... it was really a mental exercise where nothing is impossible... step by step and in the end finishing the race... my mother kept advising me that once is enough... no need to go through the pain again... but as runners we know better... once is never enough...
therefore make sure train harder and consistently and never ever underestimate the full impact of 42km race ... (especially when u think that ur fit enough)
KLIM - 42k
4:47
my hopes of doing a sub 4:15 vanish after the 26km.... cramps on both calfs... mental torture all the way...
will update later.... now trying to stay awake and walk properly>
my hopes of doing a sub 4:15 vanish after the 26km.... cramps on both calfs... mental torture all the way...
will update later.... now trying to stay awake and walk properly>
Thursday, February 28, 2008
KLIM circuit Run no.2
have not had a long run in ages but i rested well for the Circuit run on 24th February 2008.....
woke up early before 530 am to catch the results of my ironman friends and congrats to all them as most of them made the finishing line (except my ex school mate Alex - dont know what happen)... and Carmen was our women's qualifier for Kona... well done...
rush to the boat house for registration and as usual it started late.... Malaysia wut... what to do... and the route changed as well (which didnt bother me as i dont know about the original route) apparently there is some development going on...
so one loop is about 2.8km... so i figure out i need to do sub 15 mins a loop to be able to complete 9 loops in 2hr 15mins... the race started well and i managed to clocked 14:30 for the first loop (including peeing time of 30s).... wow 9 laps is doable eh...
manage to catch up will Yip (ultramarathoner) and was suprise that he was struggling... had a chat with him and he told me that he just did 65km yesterday... is this guy nuts or what... and he still wants to do more than 20k today.... OMG how unfit can i be...
nevertheless manage to run strongly and even lapped Adrian (dont get angry eh- he was just doing a slow jog ) .... finished in 2:10:48 which works out to about 5:10 pace for 25.2 km... wow i was really suprised... i can target sub4hrs man like that...
but the downside was i struggled during the later stages as fitness was not really there yet.... so maybe 4:15 is more realistic.... furthermore i had problems walking after that as i have pushed to hard already.... manage to run a bit on Tuesday and i was suffering...
till then 14th March will try to do 13 laps = 36.4km (3:15) for my final longest run before the event... wish me luck eh....... if can achieve then i should be able to complete the marathon comfortably...
woke up early before 530 am to catch the results of my ironman friends and congrats to all them as most of them made the finishing line (except my ex school mate Alex - dont know what happen)... and Carmen was our women's qualifier for Kona... well done...
rush to the boat house for registration and as usual it started late.... Malaysia wut... what to do... and the route changed as well (which didnt bother me as i dont know about the original route) apparently there is some development going on...
so one loop is about 2.8km... so i figure out i need to do sub 15 mins a loop to be able to complete 9 loops in 2hr 15mins... the race started well and i managed to clocked 14:30 for the first loop (including peeing time of 30s).... wow 9 laps is doable eh...
manage to catch up will Yip (ultramarathoner) and was suprise that he was struggling... had a chat with him and he told me that he just did 65km yesterday... is this guy nuts or what... and he still wants to do more than 20k today.... OMG how unfit can i be...
nevertheless manage to run strongly and even lapped Adrian (dont get angry eh- he was just doing a slow jog ) .... finished in 2:10:48 which works out to about 5:10 pace for 25.2 km... wow i was really suprised... i can target sub4hrs man like that...
but the downside was i struggled during the later stages as fitness was not really there yet.... so maybe 4:15 is more realistic.... furthermore i had problems walking after that as i have pushed to hard already.... manage to run a bit on Tuesday and i was suffering...
till then 14th March will try to do 13 laps = 36.4km (3:15) for my final longest run before the event... wish me luck eh....... if can achieve then i should be able to complete the marathon comfortably...
Wednesday, February 20, 2008
KLIM registration
its been some time since i have been even remotely interested to blog.... must have been the CNY celebration... felt so lazy over the past month...
finally submitted my KLIM full marathon form to Francis for registration.... didnt know what i was thinking..... training has been really irregular.... would u believe it that my highest weekly mileage so far has been only a measly 38k during the CNY period... other than that i didnt even reach 20k....
but what the heck... if i can do 30k comfortably should be able to finish 42k in one piece.... been also swimming more to strenghten my heart....... i dont know whether its true or not but i feel much stronger after swimming more compare to running higher mileage... even during GE30k my running mileage was not really high... my longest run was only 24k.... but i felt strong during the race... as i dont have a HR monitor dont really monitor my heart rate.... anyone care to comment/advice??
since Adrian (Mat Salleh panjang) is also going for full ... might as well go for full while i am still at it.... pray for the best and this week will be the Circuit Run no.2 for 2 hrs 15 mins... if i can do 10 laps = 23km ( i think) comfortably then i am confident in completing my maiden full marathon..
finally submitted my KLIM full marathon form to Francis for registration.... didnt know what i was thinking..... training has been really irregular.... would u believe it that my highest weekly mileage so far has been only a measly 38k during the CNY period... other than that i didnt even reach 20k....
but what the heck... if i can do 30k comfortably should be able to finish 42k in one piece.... been also swimming more to strenghten my heart....... i dont know whether its true or not but i feel much stronger after swimming more compare to running higher mileage... even during GE30k my running mileage was not really high... my longest run was only 24k.... but i felt strong during the race... as i dont have a HR monitor dont really monitor my heart rate.... anyone care to comment/advice??
since Adrian (Mat Salleh panjang) is also going for full ... might as well go for full while i am still at it.... pray for the best and this week will be the Circuit Run no.2 for 2 hrs 15 mins... if i can do 10 laps = 23km ( i think) comfortably then i am confident in completing my maiden full marathon..
Sunday, January 20, 2008
GE30k
running up hill at Plaza damas (courtesy of bro Tey) look fat eh....the moment of truth has arrived.... have not ran more than 24k before and will attempt to do a very daunting 30k (double hill + hartamas route... which is no joke if you have attempted the distance)
was not feeling well for the past few days due to mild stomache and some ache in my left knee.. (due to my stupidity of racing down hill with another runner at Kiara)... forced myself to rest the whole day on Saturday which is difficult as weekends are normally for sports...
woke up at 4.30am sharp and manage to watch some of Fedrerer vs Tipsarevic (Serbian guy0 which lasted for 5 sets... didnt know who won at that time though... had 2 bananas and a Muesli bar with Nescafe... feeling fresh throughout and did my business twice before leaving the house...
reached the boat house at about 530am... manage to chat with Bacin, Adrian wishing them luck before starting the race..... race started sharp at 6am... the first 1km was quite good at an easy pace... but after that start to feel a slight pain in my left knee... OMG this may not be good... luckily went away rather quickly....
manage to complete the double hill 10km at a easy 1:03... shit there goes my plan to do sub 3hr... but thought that it should be more than 10km... but felt good all the way.... hopefully i didnt have to walk... fatigue started to set in at the crossing of the highway.... but still presevered as i didnt want to walk that early in the race....
reached Petronas in 1:50 which is rather suprising.... but the loop around it was really long (as our normal pratice run was at the station only)... there was when i met Raymond who just did 4:30 at SIM.... told him to go ahead as i knew i am not in the position to match his pace.... the Powergel given by Francis was god send... didnt feel the urge to walk at all.... but of course my mind was going..."good, good, but dont go so fast its only the first time ur doing 30k ... keep to the plan"....
finally reached the Bank Negara junction and last slope towards Lake Garden.... didnt push that much as was still reserving some energy for the final dash... kept on looking at my watch and sub 3hr is still doable.... with 400m left in sight... started to pick up the pace and finished in a remarkable 2:53.... i was stunned.... what a wonderful race.... the thought of going for full 42k marathon is finally getting real...
the race was really well organised with ample water / powerbar endurance stations... body was really hydrated hence the good race... after collecting the medal bumped into Azwar which promised to do 3:30 before that... he finished less than 1 minute behind me... but how to compare ironman who has just done a fast 120km ride the day before... all the best to him... should target sub 12hr at Langkawi 2008...
till then... KLIM 2008 beckons...
Monday, January 7, 2008
Preparation for GE30k
its been sometime after my Chin woo biathlon before updating this blog...
and everybody seems to be doing some really high level of training..... riding the bike non stop for 185k la, doing practise 30k runs... Putrajaya 100k - 20k brick, etc....
i must be feeling really lazy eh... finally did a few long runs at Bkt jalil park which is much gentler than GE route... my legs are killing me after the long runs... but did manage some 2hr runs.... which is better than nothing....
so guess i will survive the GE30k... target maybe sub 3hr... then i will be estatic ... but the feeling of being able to finish strongly will be more than enough... coz its really hard to run non stop at race pace for 3hrs.... especially for me though........ nothing to shout about for hardcore runners...
so for those who thinks that doing marathon is easy pls do it someday urself... then u can tell us how painful it will be........ so my next target shall be KLIM 42k full marathon.... at least gotta do one marathon and now its the best time already coz there is no point procrastinating anymore... right guys?? so i hope to see ppl like Adrian (i think he confirmed already), Jaja, Khairul, etc. all doing their first Marathon this coming march...
happy running guys and hope to see you all in GE30k
and everybody seems to be doing some really high level of training..... riding the bike non stop for 185k la, doing practise 30k runs... Putrajaya 100k - 20k brick, etc....
i must be feeling really lazy eh... finally did a few long runs at Bkt jalil park which is much gentler than GE route... my legs are killing me after the long runs... but did manage some 2hr runs.... which is better than nothing....
so guess i will survive the GE30k... target maybe sub 3hr... then i will be estatic ... but the feeling of being able to finish strongly will be more than enough... coz its really hard to run non stop at race pace for 3hrs.... especially for me though........ nothing to shout about for hardcore runners...
so for those who thinks that doing marathon is easy pls do it someday urself... then u can tell us how painful it will be........ so my next target shall be KLIM 42k full marathon.... at least gotta do one marathon and now its the best time already coz there is no point procrastinating anymore... right guys?? so i hope to see ppl like Adrian (i think he confirmed already), Jaja, Khairul, etc. all doing their first Marathon this coming march...
happy running guys and hope to see you all in GE30k
Sunday, December 16, 2007
Chin Woo Biathlon 2007
swim
run
finishingYAHOOOOO !! i was second in the 30-44 category... however it was quite hollow as the competition was not strong at all... my 'target' Raymond was not there to at least give me a challenge....
i think my two months 'secret' training in the swim paid off during this race... met up with Azhar (JB Baboon), Adrian, Chee, Carmen but was actually expecting to see Jaja and Bacin as well.... started off in Wave 3 for my category at about 8am.. weather was fine ..
started off well still pacing Iwata but after 250m was already feeling the strain as i started quite fast ... so gotta let him go off as not to overpump my heart... managed to finished in a superb 13:30 which was PB for me for 800m... i only managed 14:30 last year...
the best thing was i still felt strong during the run and had no problem finishing the run in about 36 mins plus where i stop the clock at 50:30... of course Iwata was no where in sight... was really estatic as felt no one overtook me during the run.
waited for the prize giving ceremony and it was haywire.... some Malay guy was annouced as the winner ahead of Iwata.... in the end only i was at the podium due to the confusion... was presented a better trophy than last year and also a hand pump sponsored by imcyclist... boy i love my category... ahahaha
Wednesday, November 28, 2007
Momentum Fitness
just sign for a 30day trial at Momentum Fitness located just next to my office at Phileo Damansara 1........ went to the gym twice... and my verdict...
not impressive..... California / Fitness First much better..... in terms of chicks lah of course.. but on a more serious note its actually more on the equipments and the ambience.... i think they just opened 2 weeks ago and some machine is already faulty....... not enough machines i.e. treadmill, etc.... but still tolerable as there is still not many ppl.... but its package togehter with their dance club, etc.... gosh u even get one bottle of Chivas by being their Gold member..... RM228 a month......
but since its free will still be using it for the time being... at least shower also good mah........
not impressive..... California / Fitness First much better..... in terms of chicks lah of course.. but on a more serious note its actually more on the equipments and the ambience.... i think they just opened 2 weeks ago and some machine is already faulty....... not enough machines i.e. treadmill, etc.... but still tolerable as there is still not many ppl.... but its package togehter with their dance club, etc.... gosh u even get one bottle of Chivas by being their Gold member..... RM228 a month......
but since its free will still be using it for the time being... at least shower also good mah........
Monday, November 26, 2007
16th Dec
caught a bad flu over the weekend which started on Friday..... disrupted my training flow..... couldnt do much for the past 3 days.....
bought myself a paddle in Parkson.... boy was i in for a shock..... my shoulders felt so heavy after only 750m of pulling.... my body was aching all over after that.......
received a msg from Jaja on Chin Woo registration...... very good.... my friends will be there..... its good to meet them again after such a long time which i didnt had the chance to race.... Raymond better be careful will be chasing ur ass during the swim so that u dont get so far away... then smoke u during the run uphill.... ahahahah this coming from me who had not been doing much running...... neways cant wait for the race....
really had a fun time last year...... coz its really a short race and everyone feels fresh after that........ still remember we had a fun relay race after that.... thanks to Chin Woo (Don, Lester and gang) for their effort... so guys see u there and u wont regret it......
16th Dec is the day guys.... dont worry this is not a sponsored ad...
bought myself a paddle in Parkson.... boy was i in for a shock..... my shoulders felt so heavy after only 750m of pulling.... my body was aching all over after that.......
received a msg from Jaja on Chin Woo registration...... very good.... my friends will be there..... its good to meet them again after such a long time which i didnt had the chance to race.... Raymond better be careful will be chasing ur ass during the swim so that u dont get so far away... then smoke u during the run uphill.... ahahahah this coming from me who had not been doing much running...... neways cant wait for the race....
really had a fun time last year...... coz its really a short race and everyone feels fresh after that........ still remember we had a fun relay race after that.... thanks to Chin Woo (Don, Lester and gang) for their effort... so guys see u there and u wont regret it......
16th Dec is the day guys.... dont worry this is not a sponsored ad...
Tuesday, November 20, 2007
No time to run
swim seems to be fine but really couldnt find the time to actually do actual running.......
did a short run at Kiara park - 5 loops in 29 mins..... boy was i struggling couldnt really find any momentum at all.....guess this is what u get if you dont train enough...... but at least u gotta start somewhere right??
work seems to be sapping the energy out of me....... cant imagine with the baby coming...... how to continue training??
did a short run at Kiara park - 5 loops in 29 mins..... boy was i struggling couldnt really find any momentum at all.....guess this is what u get if you dont train enough...... but at least u gotta start somewhere right??
work seems to be sapping the energy out of me....... cant imagine with the baby coming...... how to continue training??
Friday, November 16, 2007
27:57
this is the highlight of my swim training, finally broke the 28minutes barrier for 1500m in 25m lap pool..... of course i was panting like hell after that but was i glad to push it.....
didnt train much for the past month except for a bit of swim every morning..... beginning to get really lazy already ...... and weight also went up to 73 kg... must be too much nasi lemak and teh tarik but not enough training....
gotta do more running which i did at Kiara..... had a good workout with Hashim - very fast runner but slow down to accompany me....... really suffered completing the 2 hill loops at Kiara... plan to do Bkt Aman 20k route this Sunday...... hopefully i can stick to that plan and get up to complete it......
Chin Woo Biathlon - here i come..... 16th Dec
didnt train much for the past month except for a bit of swim every morning..... beginning to get really lazy already ...... and weight also went up to 73 kg... must be too much nasi lemak and teh tarik but not enough training....
gotta do more running which i did at Kiara..... had a good workout with Hashim - very fast runner but slow down to accompany me....... really suffered completing the 2 hill loops at Kiara... plan to do Bkt Aman 20k route this Sunday...... hopefully i can stick to that plan and get up to complete it......
Chin Woo Biathlon - here i come..... 16th Dec
Thursday, October 25, 2007
Long time no blogging
its been a while since i last blog about things.... but just came back from my honey moon in Italy so still lazy to update stuff there.... spend some good time there but boy how i really miss our food here...
beginning to get into the SBR groove again but not much cycling though..... and have to give Lumut a miss as has to attend back to back wedding during the weekend.... what to do.... friends get married and if dont attend dont give face pulak....
neways.... will start back long run on Sunday doing the Hartamas route.... but sure suffer like hell as even doing a 2 lap hill route at Kiara also i feel the strain... but need to start somewhere as i have targeted to upgrade to 30km during the GE run in January 08... still got 3 months to train for it..
till then... its work and training....
beginning to get into the SBR groove again but not much cycling though..... and have to give Lumut a miss as has to attend back to back wedding during the weekend.... what to do.... friends get married and if dont attend dont give face pulak....
neways.... will start back long run on Sunday doing the Hartamas route.... but sure suffer like hell as even doing a 2 lap hill route at Kiara also i feel the strain... but need to start somewhere as i have targeted to upgrade to 30km during the GE run in January 08... still got 3 months to train for it..
till then... its work and training....
Sunday, September 9, 2007
Mizuno Wave Run
slept early last night no because of the run but was really tired after didnt play squash for few weeks.... my butt will be definitely painful...
woke up early just to find out how England did.... yes 3-0.... then watch the 70's Show... its a very funny comedy starring Ashton Kuthcher, etc... guys u should watch this show sometime... left the house after doing my big business for 2 times... thought i am save already...
damn i was wrong... after doing some light warmup had stomachache again... had to queue like a bloody fool as two of the toilets are not usable.... met Jaja and her sis, but suprisingly didnt find the atmosphere to be very electrifying... response was ok i guess... but since no cash prize didnt see many Kenyans taking part...
started sharp at 730am as usual for Pacesetters event... has a strong run and was really following Kenny Tan and Zulazlan... the Eng sisters was fast and overtook me from the start... but this was no Subang Run and i felt strong today.... however followed their pace until the water station at 5km point.... thats where the fun started..... the hills was just beginning... i press on the hills and manage to overtake many runners.. however when the route flatten... veteran runners were overtaking me again.... guess gotta improve my pace during the flats...
manage to catch Eyuen Teck (my ex schoolmate) about 1km from the finish ... i think he must have hated me coz i always (many times la) catch him before the end... coz his pace at the start was really fast...
manage to complete in 50:52 in 86th place.... targeted to do sub 50mins but was quite satisfied with the overall performance... and congrats to Pacesetters for a well organised run again.... and since next week will be the fasting month already... to all Muslim friends Selamat Berpuasa...
woke up early just to find out how England did.... yes 3-0.... then watch the 70's Show... its a very funny comedy starring Ashton Kuthcher, etc... guys u should watch this show sometime... left the house after doing my big business for 2 times... thought i am save already...
damn i was wrong... after doing some light warmup had stomachache again... had to queue like a bloody fool as two of the toilets are not usable.... met Jaja and her sis, but suprisingly didnt find the atmosphere to be very electrifying... response was ok i guess... but since no cash prize didnt see many Kenyans taking part...
started sharp at 730am as usual for Pacesetters event... has a strong run and was really following Kenny Tan and Zulazlan... the Eng sisters was fast and overtook me from the start... but this was no Subang Run and i felt strong today.... however followed their pace until the water station at 5km point.... thats where the fun started..... the hills was just beginning... i press on the hills and manage to overtake many runners.. however when the route flatten... veteran runners were overtaking me again.... guess gotta improve my pace during the flats...
manage to catch Eyuen Teck (my ex schoolmate) about 1km from the finish ... i think he must have hated me coz i always (many times la) catch him before the end... coz his pace at the start was really fast...
manage to complete in 50:52 in 86th place.... targeted to do sub 50mins but was quite satisfied with the overall performance... and congrats to Pacesetters for a well organised run again.... and since next week will be the fasting month already... to all Muslim friends Selamat Berpuasa...
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