Monday, November 22, 2010

Penang Bridge International Marathon (PBIM) 2010, 21 Nov 2010

This is my 2nd edition of the race. Join the inaugural one which starts at Queensbay mall. This is hosted by the Penang Tourism Board under the Penang State government. The previous years was held at Universiti Sains Malaysia.

Met Eunice, Jet, Suki and John in the LCCT at 7am at the LCCT.  Jet, Suki, John and I boarded the first flight at 830am. Eunice and the rest of the Bukit Jalil group boarded  the 2nd flight at 930am (Sounds like The Amazing Race, doesn't it?)

Met this fellow runner who sat in front of me, Farah who did her first HM. She is  a familiar face at the KLCC park.

Collected bib and hang out at Coffee Bean . Dejavu of last year's collection,

Meet Mohan and the rest if the Team Fat Bird there.

Walked down Queensbay and crossed the Jelutong highway with my trolley bag for a local cofffee shop meal.

Later, we took a cab for rm 15 to B Suite for check in. Taxi in Penang ain't cheap.

Waited for a while at lobby and managed to check in at 145pm.

Free internet access at room. Luckily I brought my LAN cable. Uploaded photos and check on FB.

Got call from Suki and meet up at 330 for tea. Walked to Bayan Baru Mall area for coffee shop food. Yummy.

Then inside the mall. All got influenced by Eunice who is doing the full Marathon. So we bought a pack of large mash potato from KFC each. It's the best for carbo loading. We also bought buns for breakfast.

Had my 'dinner' at 630pm which consists of Hainaese chicken rice and mash potatoes and finished with a rm2 pack of guava.

Rolled in bed since 730pm. Woke up at 850pm., Sleep again till 1030pm. Woke up at 1115pm. Finally woke up at midnight. That's why I think they should rename the event to Penang Midnight Marathon.

Had a coffee and my floss bun in the room. Got message from Sam. He just arrived at the airport and on the way to B Suite.

Reporting time at B Suite lobby at 130am. By the 115 am , most of us are there. We walked together wth the Singapore group. Nice chatting with Sasha for the 1km plus walk.

Arrived at starting, the first person I met was Geannie Tan who came to support the race. Then I meet Yann Kai and Danny Chan. Then I met the BU bootcampers and took a photo in our new uniform, the Adidas tech wear.

Warmed up to the end of Queensbay..Met Stanley Cheong and Henry Wong while warming up. Found Kelvin Ng aka TL at the starting pen. Stood together and more pics.

We started at 2:59am. A lot of blocking through till we turned off at Jelutong Expressway. Then the roads became wider. First person I met was Eng Hui (full marathoner) at the bridge. Then I met Julie Wong, followed by Yen Erl and the Super Rookies gang.

Had my 1st powergel before the climb at the Bridge Mid Span. I did the the 1st 5.3km in 28:36. Mentally I wanted to do the first U turn at 9:4km at 50min . I managed to. Then I started to look for the small KM markers. It was 3.0km and my mental calculation means I have to look for the 3.6km  marker. It's in increment of 100m. Cross the 10km mark at 52:06. Almost one minute faster than my target 53min.

Took the 2nd power gel before the return climb on the bridge. No water station..It was less than last year and they still giving out bottles...I pass Danny Chan and Adam Loh at that part. My 15km ws still on the bridge at the time of 1:18.

Then strong wind and thunder and followed by torrential rain. Thank God for my tech wear and my Adizero but it miserable running in the heavy rain. My face can feel the prick of the rain drops. I am not a motorcylist so I am not use to it. My gel up hair is also falling apart.

Then I started worrying about my camera. It was compact in a Nike arm pouch. I went to the Medic Tent near  the 10km route U turn and asked for plastic bag. No plastic bad was available, so one of them tore part of the rain coat and wrapped my camera in it.

I made the final 16.6km U turn and took my 3rd power gel and saw Dann coming it for the Uturn. I pass a bridge and saw the 40km mark for FM. So I was happy cause it means another 2.2km to finish. Upon closer look, it was a speed limit marker for vehicles . It says 40km/h. Ha ha ha.

I began to slow down and found Azri and Danny Chan overtaking me  before turning into Queensbay.

I pushed along the Queensbay road which is the final 1.5km. I saw the Eastin Hotel when I coughed and threw out my last power gel and 100 plus. I have to slow down. I wasnt even thinking of PB ..I just want to finish.  I cross the line and pressed by stop watch.

Said hi to Azri who crossed the line 8 sec earlier and we walked to collect the finisher's medal. Azri joked with officials if we can collect the FM medal as 2 halfs will make one Full ( or Fool).

Saw John Heng who finished at 1:48. Collect my bags in the rain. Need someone to help me to get out of my tech top. Ask water from a friend named Chiew to top up my recovery drink.

Walked back and saw Kelvin Ng going back Kristal Suite and Kei Ming going to the 10km race.

Hot shower and hot milk tea later and a little updates on FB. Heard my mobile rang at 8ish and Lizza saithey are in Kayu Nasi Kandar Bkt Jambul. Thank God cause they can be anywhere in Penang and they chose a walking distance place,

Had breakfast and chitchat with the Bootcampers. Azlan (aka Broery) send me back to B Suite. Rested in room and went down to check out at 11am. Saw Jack  and Tommy again. Congrats Tommy for completing his FM in sub 5 hours.

Reached airport in 12 ish and had lunch in Mac D with Choi, Loke and Lawrence.

Chilled at transit from 130 and took flight home at 2:55pm.

My Race Analysis.

0-5.3km.       28: 36 --->    28:36
5.3-10.6km   26:56 --->     55:32
10.6-15.9km 27:20--->   1:22:53
15.9-21.2km 28:50--->   1:51:43

Really slowed down at the end....

10km split -   52: 06
15km split - 1:18:19
21.2km     - 1:51:43

When I did my 1st Penang Bridge half marathon , I complete it in 2:20. One my first anniversary run there, I did it in 1:51.

So, to borrow a tagline from Adidas...Impossible Is Nothing!

Tuesday, October 12, 2010

Melbourne Marathon 10.10.10


I did my 1st marathon this year on 28 Feb 2010. Riding on the high on my 1st marathon, I booked my ticket to Melbourne in mid March even before the registration was opened.

I met a gym friend in the KL airport last year on the way to Singapore Marathon and he wore this St George Melbourne Marathon event T. He told me that it's a great event and that's how I became aware about it.

I signed up the race on the 1st day when it opened ie 1 June 2010. I just got back from Bali in the evening and signed up in the arrival hall of KLIA. That's how I got the bib number of 525.


My 16 week training starts on the 20 June 2010 (Week1). I did the 7km Prostate Run in Hospital UKM. I was placed 15th in the MK Land Go Green Race the day before. That was my 1st podium finish.

To be honest, my training is all over the place because I registered for too many races.

Week 2- 27 June 2010 - Std Chd KL Half Marathon
Week 3- 4 July 2010- Interstate 42 K (not a race)
Week 4 -11 July 2010- Seremban Half Marathon
Week 5- 18 July 2010-  Siemens 10K
Week 6- 25 July 2010- Taiping Heritage 15K
Week 7- 31July &1 Aug 2010- Shape 12K Run and 5K Media Run (Placing no 5)
Week 8- 8 Aug 2010- Hatyai Nature Run 21K

Finally on week no 9, PM1 talked some sense into me and said I should concentrate on my LSD (20K) rather running irregular distances every weekend and not building up to anything.

I chose not to participate in the River Jungle Marathon (not a race) on 15 Aug 2010. Together with my training partner Sandy Roberts, we started our first 20K LSD with PM1 and the gang. Sandy tried to chase them and I tried to follow. These guys can reach Hartamas Petronas in 50ish minutes and back to Bukit Aman in usually less than that. I felt so defeated that day.

Week 10 training. (22.5K)I had the pleasure of having Lee Lee, Henry and Sandy with me. This time I pace myself nicely and even had a sprinting finish Sandy in the car park, Felt great.

Week 11. Break from LSD. Newton Pacemakers Relay

Week 12. I joined Bukit Jalil group and test out the Newton route. We did 22K on a hilly route.

Week 13. Extreme weekend in Taiping 10K + 21K + Hiking

Week 14. LSD 20K in Bukit Aman with Sandy and PM gang.

Week 15. Newton 25K in hilly condition. I managed 4 km warm up run after that. 29K was the furthest in training so far.

Week 16. Taper Sunday. I ran the double hill 12K with Sandy. We had a relaxing time.


Thursday 7 Oct 2010

Arrived in Melbourne 1230am. Meet Uncle Jimmy Liew from Kuantan who's doing the marathon too. Had supper at the MacDonalds airport. Next morning, buffet breakfast in the hotel again.

Collected my bib at the Race Office at 1230pm. It opened at noon. That's how eager I am.

Went to Federation Square and Harbour Town Factory Outlets. That's how Malaysian I am.

Rushed to the Royal Exhibition Hall (A UNESCO World Heritage before 5pm) and manage to get tickets to see the Titanic Artifacts Exhibition on Saturday noon.

Watched Mary Poppins the musical in the evening. A great way to end my first day.

Friday 8 Oct 2010

Pick up from my hotel at 730am for my Great Ocean Road tour. Transfer to a bigger coach in Federation Square. Met Sandy, Yap and Fiona. We are in the same tour. Yeah....

Great and fun day outdoors. We traveled 565km that day. Had a wonderful guide cum driver named Frank.

Got back to town at 8pm. Quick dinner at the legendary Mekong Vietnamese Restaurant (posters Samo Hung and other Hong Kong stars on the wall).  Followed by quick late Friday night shopping till we got chased out.

I saw the bright lights at MCG that night from my hotel room. It was the expo opening at 8pm.

Saturday 9 Oct 2010

Sandy met me in the hotel at 930am. I got up at 9am. I am so glad a had a full 10 hour sleep because I usually do not sleep well the night before.

I accompanied her to the race office to collect her bib as its 10 minute walk from my hotel. I wanted to see the race expo as well. Sandy ask me to take the 4 hour pacing strip.

We continue to the Melbourne Museum and eventually managed to get in together to see the Titanic Exhibition.

We had to walk back to the hotel after that as the tram lines are blocked by the Anti Abortion protesters in front of the Parliament house.

I dropped all show bags and expo shopping in the hotel and headed out to Lygon Street. Met Armin , Nawal, Rose and Nana at the tram interchange.

My late lunch in Lygon street is fettuccine vongole and chicken pizza. Followed by the most wonderful Italian gelato at Brunetti Cafe. Mamma Mia.

My dinner was the Marathon Special at my hotel. A choice of Fettuccine or Risotto. I took the risotto of course. I made sure that I asked for a 4 30 am wake up call.

Slept at 930pm. Woke up at 1145pm. Rolled on the bed till 1ish. Slept till my wake up call.

Sunday 10.10.10

I went down to have my break fast at 515am. The Mercure Melbourne starts the breakfast at 5 am on marathon day. Some 10 person was already,

Had the call from Sandy at 530 and hop into her cab. We arrived at the Hilton on Park at 535am.

Waited for the door to open at MCG. We had to drop our warm clothing in the basement before that.

We walked to the start line at 620 am wrapped in our bin bags, Had a last toilet call there as well.

We took some photos with BU Bootcampers..namely Armin, Nawal , Rose, Nana, Mizi and Arab. Then Sandy and I made our way to the 4 hour pacer area. We followed 2 guys named John and Robb.

We started off with a bang at 7am. And we followed our pacers at 5min 40sec min/km. A little fast for my liking but I managed.

After the 2nd drink station and into the Albert Park, they were behind us. SO now, we are faster that the 4hour pacer.

I stepped on the 10.05 km timing mat at 58min 20sec. I followed Sandy closely as she started chatting with a Scotsman, Welsh, English etc etc..I guess if u wear the Wales National Emblem,.it does help.

I overtook her after the Albert Park and ran to the St Kilda Shore front. I stepped on the 21,1km mat at 1 hr 53 min. I was about 6 min ahead of the 4 hour pace.

Then I started to think what I am going to write in my Facebook status. That kept me going.

I arrived at the 30km mark after I pass the Luna Park and into Fitzroy Road at 2hour 41min.  I was 9 mins ahead of the 4 hour pace.

After we left St Kilda's Road and into the underpass to Botanical Garden , I saw the 35km mark and the first CLIMB. I tell myself , it's only my regular 5 laps in KLCC.

I took my last powergel (no 7) at km 38 and I felt like throwing up after that. I still had another spare with me, At 40km, another small climb and into the Flinders Street and Wellington Parade South . I pass all the house at Jolimont.

I saw a grand mom in green spartan T shirt ahead of me. I didn't try to overtake her. I carefully took out my camera and snapped a photo of the MCG as I entered the stadium where the Melbourne 1956 Olympic Games and the 2006 Commonwealth Games are held.

I did pass the grand mom unintentionally and made a final sprint to the finishing gantry as I saw the clock was already 3 hr 50 min. I knew based on my nett time, I can hit sub 3:50. I finished with a 14km/h sprint...the fastest in the entire race.

I pressed my stop watch and saw the time was 3:49:35. I was overcome by emotions and I made my way into the tunnels and collected my bags. YKK- You are a sub 4 marathoner.

Sandy came back soon after and we took our wonderful photos together.

We sat at the seats and absorbed the wonderful atmosphere and waited for the rest to be back. I saw Nawal first, followed by Rose , Nana and Armin. All of us had a PB and congrats to Nana for completing her first marathon.

My Race Analysis.

0-10.05km  58min 20sec         -->  58min 20sec.  Average Speed 10.5km/h. Ending Speed 11.4km/h
10.05km-21.1km 54min 56sec -->  1hr 53min 15sec. Average Speed 10.75km/h. Ending Speed 10.4km/.h
21.1km- 30km. 47min 54 sec   -->  2hr 41min 09sec. Average Speed 10.81km/h . Ending Speed 10.1km/h
30km-42.2km. 1 hr 8min 23 sec--> 3hr 49min 32sec. Average Speed 10.35km/h. Ending Speed 14 km/h

Post Marathon

I rewarded myself with the Hair Spray musical at 3pm that day. The songs and the jokes were fantastic. Met Sandy, Nawal and Armin for a celebratory dinner at Hardware Lane.

I got to the airport before midnight and checked in for my flight home.

10.10.10 - A perfect day that I will always remember.

Tuesday, August 31, 2010

Fried Rice Paradise

In 1989, I bought a cassette called The Mad Chinaman..It has the best rap version of Rasa Sayang...

Yesterday I sat at the Esplanade listening to that song, I became that teenager again...

Me in my Box Seat

The Feel of the Stage before the show
The Story of Fried Rice Paradise is set in 1979 and Singapore in the midst of modernisation. In the race to create a world class city, old districts are being torn down. Rickson Goh is one such developer with big plans to run Jalan Calamansi into an entertainment area.

Its surviving residents ( many moved to brand new HDB like Ang Mo Kio) include Chow Kew Teng and his daughter Bee Lean, who runs a noodle shop on the ground floor of their crumbling shophouse home.

Together with the neighbours, Bee Lian struggles to save  her little street. Along the way, she encouters excitement, fear and love...

The actors in the musical include Taufik Batisah ( the 1st Singapore Idol) , Denise Tan (who played Bee Lian), Sebastian Tan, the legendary Rahimah Rahim etc...

For me, the star of the show is Denise Tan. Her duet with her 'father' Lim Yu-Beng was equally touching. They have voices suited for the stage.

Taufik Batisah only shines in his solo when Denise is falling in love with Sebastian. That song has the same feel and during the intro..I thought he was going to sing Me and Mrs Jones..the song that brought him to fame in the Singapore Idol.

Overall, it a heart warming show and I can never forget the line "Fried Rice Paradise, Nasi Goreng very nice..

If I must say, this show is better than the previous Dick Lee's  musical..Beauty World

Fried Rice Paradise

Monday, August 30, 2010

Newton Pacemakers Relay No 6 : Let's hear it for the girls

I have never participated in a relay (except in training). As they say it is more exciting than a individual race. The NPar6 relay was opened in few months back. I advertised in my FB and the first to respond was Geet Kandiah. We climbed Mount Kinabalu together in Apr this year and she was the first girl to reach the summit.

Geet on the way to Laban Rata in Mount Kinabalu
Then I called my friend Suki Tang and Eunice Toh  and they both agreed.
Taiping Heritage Run 2010

I know it will be competitive, so instead of fighting for position..let's me it a fun run. I told them not to worry about the position. Most teams are 3 boys and a we just need to beat any team with more than 1 guy ..that's all...

Since I am the Captain.. I can get to choose the team's name and with the support of Eunice, we named ourselves James Bond 007 so that they can be Bond girls..

Me and my previous Bond girls

Eventually Suki had to pull out and she got her fellow Bukit Jalil kaki..Britanny Lim to stand in for her..and Britanny pull in her good friend Yuen Hoong Chin..This is the pic of our first training in the Metropolitan Park on 15th Aug...

Hoong, Me, Zenon, Eunice and Jet
We have some supporters from Germany and Kepong too. Sorry, Geet was late trying to locate the Metropolitan Park and therefore not in the pix above. Thank God all us found it on the 15th Aug.

Owing to miscommunication with PM1, we practised the WRONG direction twice. On that day Hoong was the leader in completing the loop in 15:30, I was 15:40 . Eunice managed a 20min and Geet 22min.

Geet felt bad and wanted to pull out. I assured her that it all for fun and asked to stay on.

We had a second session on the 22nd Aug. In retrospect , our on site training really helped our actual day as we get to familiarise with the terrain.

Eunice did her 1st sub 20min then and Geet improved to 21min.

Race Day

Geet was the first to arrive at 615am. We met at my car and decided our running position ...Eunice shall be 1st runner, I will be the 2nd runner , Geet will be third and Hoong shall be anchor. We warmed up around the race site about 2 times, then we ran in the loop in the right direction...finally.. Total distance was 4.5km in 31:30min.

Ms Brittany Lim and her sifu Mr Tang also came to support us. We are very touched by their presence.

Eunice started and came back in her record time of 18min 20sec. Her PB definately. She was in the 18th position.

Taking Over from Eunice
I took over and speed ahead but kept telling myself to pace. I overtook a few in the beginning. Then after all the hills I was already burnt out but kept pushing.  I tried intervals by picking up alternate lamp posts. Lastly I saw runner no 12B ..he was the last person I wanted to overtake. I did.

After overtaking 12B..Storm Runners
Then I almost fizzled out and suddenly Bro Tey Eng Tiong shouted...He overtook me..
Being Overtook by Storm Runners 12B

It was the end of the blue track..So on the uphill climb to to finishing I emptied my fuel tank and eventually overtook him ...
Passing the baton to Geet

Geet ran the race of her life and she back in sun 20min..19min 53sec to be exact. She was grateful to Brittany and Mr Tang for pacing her. Her heart rate has gone up to the sky.

Hoong  took over and came in a good time of 14: 40..We finished the race of 13.2 km in 67min 15sec.

This is our summary:-

Eunice Toh  18:20 --> 18:20 Position in Race = 18
KK Yum      14:22-->  32:42 Position in Race = 12
Geetha         19:53-->  52:35 Position in Race = 20
Hoong          14:40-->  67:15 Overall Position = 19

41 teams competed and we were at the TOP HALF at all times..We were racing with sub 3 hours marathoners and I am proud of my team members.. Like many things in life, we can't do it alone...

Hoong, Mr Tang, Britanny, Eunice, Geet and I

Friday, August 27, 2010

LSD on 28.8.10. Bukit Aman to Hartamas and return

Today is 28th day of the 8th month..a most auspicious number to the Chinese.

I made arrangements to Sandy since last Sunday to do the LSD today as tomorrow I am participating in the Newton Pacemakers Relay. Henry contacted me yesterday and made arrangements to meet us.

I got up at 530am and made myself coffee & had Nature Valley Cereal bar for breakfast. Then as I opened my windows, I realised that it is drizzling. However, in the spirit of Bootcamp, I knew Sandy would be there rain or shine. Fresh from her trip to Koh Samui..

I got there at 615am and texted the both of them. By then, Henry would have done 2 loops of bird park about 5km. We start with light stretch and we took off at the auspicious time of 628am.

We met Bobby Yap and SH Foo from the beginning and the 5 of us took off at about the same time. After Bank Negara, I left Sandy and Henry to the front. I intended to wriggle my way of out doing the MIsery Mountain loop at Hartamas.

Slow and easy jog with SH Foo. At times, I felt that I need to keep to his pace also. Arrived in Hartamas after 64minutes. By then, Sandy already left for Misery Mountain loop. Henry having his R&R at Petronas.

I was warned that Sandy wanted me to do the Misery Mountain 2nd loop with her. We waited for Sandy. She was back in 15 minutes. Couldn't wriggled my way out of the Misery Mountains. Thanks to the guys who ABANDONED me.

So I did an extra 1km small loop with Sandy with the time of 7 minutes.

From there, we headed straight for the home stretch. We saw SH Foo and Bobby walking in front of Plaza Hartamas. Apparently to conserve energy for tomorrow's relay. Henry was nowhere to be found.

We strived on and after the KL mosque, we saw Henry. We had to intention to overtake him yet..We want to overtake him at a comfortable pace. We are maintaining about 5:45/km pace.

Finally after Tijani, we overtook Henry. Sandy set a 4 hr 20 min target for Henry in  Singapore Marathon. So I said to Henry...Catch up and try imagining the 4:20 ON THE CLOCK. He did manage to catch us up somewhere near Bank Negara Kommuter Station. He shouted something inaudible..

We pressed on and finished with a sprint in the car park like before with a nett time of 54:44 from Hartamas.

Summary of Run

Bukit Aman to Hartamas:
Distance: 9.75 km (According to my Polar)
Time: 1: 03: 56
Average Pace : 6:33 min/km
Maximum Pace: 5:40 min/km

Hartamas small loop
Distance : 1.0km
Time : 7min

Hartamas Shops to Bukit Aman
Distance: 9.31km
Time : 54:44
Average Pace: 5:52min/km
Maximum Pace: 4:05min/km (wow..must be the sprinting finish)

Total Distance : 20.06km
Total Time : 2hr : 5 min : 40sec

Sandy and I at SCKL 2010 (Women Vet ..No 5 Placing)

Thursday, August 26, 2010

adiNation of Runners KLCC: How I ran a PB

On Wednesday I was informed that we are doing a 3 lap time trial. This is in preparation for the Newton Pacemakers Relay No 6 this Sunday. I got to our meeting place before 6 pm. I saw Woei Jie who was the super photographer which the most elaborate Nikon equipments I have ever seen.

Our Meeting Place at KLCC Park every Thursday. All our bags and drinks are placed under the Blue Signage
That's Woei Jie in green. He helped me to take the shots from my Canon as my assigned phtographer was late. These are the poses in the latest Pacemakers Malaysia running vest.

Latest Pacemakers Malaysia Vest

The Back of Vest
As I wanted to take the T shirt version , my camera battery died on me. So have to wait till this Sunday to take the T shirts..I am doing this as a favour for PM1 as he needs to put the pics up in his blog.

My previous 3 lap best time was 18min 25 sec..So I set a target of sub 18 min this time. My strategy was to do 6min 20sec for 1st lap, 6 min for the 2nd lap and sub 5 min 40sec for the final lap.

I knew I needed to warm up as much as possible..So I started with the slowest possible lap of 1.3 km with the time of 8min 30 sec , then slowly increased to 7min 53 sec. By the time I finished the 2nd lap, I saw the whole gang was there and started warming up. My third and fourth lap was 7min 37sec and 7 min 15sec. The total  time of warm up was 31min 17 sec..(Average per lap 7min 34sec)

Then the race began...

There were 15 of us starting at the 800 tracker distance marker as usual. I tried to keep up with the pack..Lionel Lee who turned bare foot runner on that day, Ronnie and Shafiz was in front as usual. Then the 2nd group of Fong, Lai, Chee Ming, Andy, Calvin, Dominick and Daniel. I kept this 2 groups in sight.. I finished in the first lap in 5min 28 sec. I knew I was too fast.

Then in the second lap, I began to take the toll of the 1st lap. My breathing was getting harder. I tried to maintained my stride and land on fore foot most of the time. However, I still managed to overtake the 2nd group one by one except for Fong. He zoomed ahead of  me like the wind. My time for the 2nd lap was 5 min 44sec. That when I know my splits are all over the place. If only I had better mental strength.

For my last lap the 3 persons ahead was Lionel, Ronnie and Fong. I kept them in sight all the time. Lionel and Ronnie zoomed ahead through halfway at the last lap. I only have Fong as my marker from The Binjai Condo onwards. I have no intention of over taking him. That's because I knew that my PB is safely in my pocket.We maintained a distance of 10m till finish. I completed my last lap in 5 min 36sec.

The total time for 3 laps was 16 min 49 sec. My average lap was also 5 min 36 sec similar as my last lap. My average pace was 4min 18sec /km.

I was estatic as usual and when I looked at Ronnie splits..I thought to myself perhaps negative splits doesn't count in a short sprint?

adiNation of Runners KLCC: How I ran a PB

DER PACEMAKERS NETWORK - Spirit of Pia!: adiNation of Runners KLCC: "What : adiNation of Runners When : 26 August 2010, Thursday Meeting Point : KLCC Park Route : KLCC Jogging Track Time : 6.35pm Menu : 1..."

Sunday, August 22, 2010

The Top 10 Rules of doing a LSD

LSD stands for Long Slow Distance. It a long run to build up endurance so that we are able to complete the distance of a marathon or sub marathon.

Here are the Top 10 rules of doing a LSD..
  1. Trying  not to overeat the night before
  2. Miminimise on sweets.
  3. Do not consume excessive alcohol
  4. Get enough sleep.
  5. Do not stay up till 2 in the morning
  6. Sleep in your own bed so that you are familiar and better rested
  7. Minimise walking or running the day before
  8. Try to save your breath by minimising talking
  9. Talk softly if possible
  10. Do not tired yourself by meeting so many new friends.
Ok. I broke all the rules above and still manage to do a LSD on Sunday but it was fun and here the pictures to show..

The Group of the Night Birds

My new friend from Krung thep Mahanakorn aka Bangkok

Mummy no 63 who has to leave early

I aim to please...

Sometimes I take matters into my own hand

Need I say more..
A reminder....

Tuesday, August 17, 2010

Why I Like To Run KLCC Park?

I work out in KLCC since May 2002. Never been to the park much. Except for this time somewhere in 2004 where the gym offer a free Polo T for running in the park. So I did just to get the T shirt.

Then during the bib collection for Energiser at Hotel Melia in KL, I saw the booth for the Adination. So I signed up and called up this person listed on the website named Ronnie See. And you say the rest is history..still in the making.
One Big Happy Family
I didn't make it the first week I called up because it was running cats and dogs. So I met them first time on the 8 April 2008. There was Captain Ronnie of course, Richrad Habeya, and they were so fast. They were doing sub 5min/km for 1st lap. I tried to follow but eventually fizzled out. I clocked my 1st 5 laps with them with time of 37min 56sec. the total distance of 5 laps is 6.5 km.

I always put this time on my Facebook wall as a reminder of where I have started from. 6 weeks later I achieved my PB for 5 laps which still stands today at 31min 58sec. An improvement of almost 6 mins. I think that was the only time I beat my dear brother Shafiz Sazanuza.
Shafiz Sazanusa and I
Nowadays I still float about 32-33mins for 5 laps. The best is yet to come..

From Left, Kee Guan Chye, Captain Ronnie See, Wind Fong, Khairul and Happy Me

The happy shots of me running in the park reminds me of the happy times there.

From left:  Shafiz, Daniel  Chow, Lai Fong Sang and Ronnie See
The look on everyone face after 4 laps chasing the Captain.

Peace to all.