星期三, 12月 31, 2008
星期四, 12月 25, 2008
爱书人，多数都爱咖啡。我对星巴克与Coffee Bean情有独钟，今天的中午，我就奢侈地在星巴克享受一杯Christmas Blend，悠闲地读着村上春树的《关于跑步，我说的其实是。。。》咖啡和跑步好像已经不能从我身体灵魂分割出来。我属于急性子的人，非常注重速度与效率。像十公里的短跑，要求的是速度，少于十公里的是爆发力，半程马拉松是速度与耐力，全程马拉松是意志力。这一年我所参加的路跑多属于短跑，都比较注重在速度方面，如果我要以超级马拉松为目标，我是得慢下来，因为慢下来能走得更远。比如说风约大，火烧得越狂，灰越快尽。因为我没办法像瀑布般雄伟壮观又持久，所以只好像潺潺流水的细水长流比较容易办得到。
星期二, 12月 23, 2008
After a long time of consideration and thinking it deeply, I was very nervous and decided to sign my name…
Registration of what? Registration of Marriage… Yah, I hope so but it is not. haha
I mean the adidas Sundown Marathon – Ultramarathon 84km!!! Yeah, that’s right… ULTRAMARATHON = 2 x MARATHONS = 84km, but effort spend is simply > 2 x MARATHONS.
Thanks Wern Tien who gave me 101% supports and courage.
No matter how tough the path will be
I’ll keep the faith and the believes
let the lion roar
let the eagle soar
I’ll do it!
星期二, 12月 16, 2008
星期日, 12月 14, 2008
This material explains very well on type of pronations, normal/over/under pronation. It is important to observe your running style in order to choose the best shoe that fits you.
From the August 2004 issue of Runner's World
If you have a normal arch, you're likely a normal pronator, meaning you'll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.
The outside part of the heel makes initial contact with the ground. The foot "rolls" inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called "pronation," and it's critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.
As with the "normal pronation" sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called "overpronation." This means the foot and ankle have problems stabilizing the body, and shock isn't absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.
Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.
星期六, 12月 13, 2008
When I bought this new pair of running shoe and did some research on this series, surprise that the description has this term, open toe box.
With a very cheap price, RM150, I brought home Asics GEL Cumulus VIII from StudioR's clearance. The latest model for this series is 10 in 2008. You should know that I've just bought a brand new high end Brooks Trance 8 with RM347 last month. I wore it not more than 5x or less than 60k, totally disappointed with this pair of shoes, i got blister even it is just a 5.5k casual run. This is really frustrating and sad, paying so much but didn't get the benefits from it, somemore I cannot return and get refund as US do!
Okay, this is enough, I should have to blame myself for not buying the shoe in US but Malaysia instead. The pair of shoe is wasted, the money is wasted. This money taught me to be self-dependent and smart consumer in choosing a pair of running shoe, and now I learnt, unfortunately the cost is a bit too high!
I have owned total of 7 pairs of running shoes since 2005, brands included NB, Adidas, Brooks and Asics. I realized that to buy a good pair of shoe, it should not depend on brand, as long as it fits your feet and needs, it is a good pair of shoe. Sound familiar? 'No matter it is a black cat or white cat, as long as it can catch rat, it is a good cat'... hehe
Honestly, the price you paid always corelated to the lifespan and quality of the shoe. So far, NB901, Adidas Boston, Adidas Oberon and now Asics GEL Cumulus worked very good for me especially Adidas Boston. I was a little suprise when I tried out a few pair of running shoe including the best shoe of Adidas, Adistar CTL, it just creates trouble to my forefoot just as Trance 8. At the same time when I tried on Boston, the problem was invesible! I kept thinking this and trying to find the answer... finally, this word enlighten me, 'open toe box', which mean 'wide' at the forefoot.
I compared my existing Boston and Trance side by side, Boston is not as wide as Trance, but why I've problem with Trance? The key point is at the design at the forefoot. The more design like stripes especially at the bunions side, the more painful I'll get. Even there is a line that link from the first eyelat to the toe, it'd cause pain to my forefoot in long distance... So, the clearer the toe box is, the better it fits my foot because my bunions need an extendable toe box.
I'm like being enlighten now, feeling like flying to the sky, cos I found my true sole mate and I know how to choose the best sole mate :D
Trance 8, I'll give you another chance before considering abandon you forever, I'll try this method, to let go the first pair of eyelat (shoe lace) that exactly on top of my bunion, will see how far I can go with this method.
Asics GEL Cumulus VIII, I love it!
The Asics GEL Cumulus® VIII is cushioned shoe designed for runners who underpronate or have a neutral footstrike and desire shock attenuation, flexibility and an open toe box.
Synthetic leather and breathable open mesh for lightweight comfort and breathability. 360 degrees of reflectivity for safety.
Fore and Rearfoot GEL® Cushioning System provides maximum fore and rearfoot shock attenuation in all planes of motion. The Trusstic System® provides a lightweight link between the rearfoot and forefoot and supports the midfoot. The SpEVA® Cushioning Component provides lightweight cushioning and durability. While SpEVA® 45 last provides enhanced forefoot cushioning for long lasting comfort.
Men's size 9 is 12.0oz (340g)
Women's size 7 is 10.0oz (284g)
星期一, 12月 08, 2008
星期一, 12月 01, 2008
Where: Bandar Seri Botani, Ipoh
When: 30.11.2008, 7am
Category: Women 30-39 (R)
Result: 8th - 1:09'19 (average pace 5'25/km)
6/10 stars for the route (damn runners took short cut, shame on them)
7/10 start for my performance (stitch at 7km, feel no speed)
8/10 stars for the event
9/10 stars for the medal/throphy
10/10 stars for the food at Ipoh
This race ends my road races in 2008. Next up coming race is PM Network Run, 01.01.2009. I need to 'close gate' (闭关) for a month to strengthen my core muscle and train more on speed. Bye Bye Road Races 2008. Looking forward a brand new ameba in 2009 :)
星期二, 11月 25, 2008
Anyway this coming KRI run is very meaningful to me, it is my first race in my life that fall in age group of 30's, hahaha...
If every run must have a reason, this one will be:
星期二, 11月 18, 2008
When: 16.11.2008, 5.00AM
Where: Queensbay Mall, Penang
Category: Women Open Half Marathon (25km)
Result: 2:23:22 (15th)
Summary: Very satisfied with my performance. Pace under controlled, breathing smooth and running tall. Proud to be at position 15th.
Thanks to Miow Chin for adopting me the little cat in her house for a day, and also be the driver drove Tey & I everywhere.
This is the first time I woke up this early for a race, 1am. We must reach Queensbay Mall by 2am as the road would be closing at 2am, and Tey must report himself for Full Marathon which started at 3am.
We lined up at starting line at 4.50am, I squeezed myself to the front. The voice of the drum is motivating, I was into meditation for a short moment and telling myself: pace yourself, running tall! I ran slow and steady at the first half, no matter overtaken by how many runners, still keeping my own pace. The best person who understands my potential and fitness is myself, 知己知彼，百战百胜.
Eyes were busy looking for water station, or perhaps left over water. So disappointed when I passed by the empty water station. I was so regret that I did not buy the fuel belt at Powerbar counter yesterday… I realized that if I do not have water, so do other runners. I was reminded my a quote from Runner’s World: “The man who can drive himself further once the effort gets painful is the man who will win.”
Two gels taken along the way, they helped me maintaining my energy and keep allowed me ran faster at the second half. Last 2km were long indeed, I keep my foot stride on the road and got back to finishing line with the 15th position card. I was so happy, the feeling is just unbelievable. I would not say I won nor fast, but I proud of myself as I knew it gonna be a tough race as there are many strong runners from Kenya, Thai and Malaysia competing in this category.
Ameba Go Go Go!
Let’s take a cup of espresso before a sweet, means let me let go the anger first then only talk about sweet moments…
I really hate to hear complaints and I’m not really a complaint queen, but I got to tell everyone honestly, this is not only me alone is complaining, but 100% of the runners having the same feeling – disappointed, frustrated!
I was suppose to give them a great credit for the preparation at the beginning, good job done in portal, publicity, online registration, booklet, bib collection, entertainment at starting line. However, they have missed the most important points of organizing an INTERNATIONAL RACE! Excuse me, this is an International Marathon, not a fun fair! At the end of the race, the single mistake (the most important factor) spoilt all the hard works!
There were total participants of 16,500, it may look grand, unfortunately they have QUANTITY but NO QUALITY.
All Full Marathon runners (Men Open, Men Veteran & Women Open) started at 3.00AM, first 20+km was running at industrial area… After approx. 2 hours, they joined the crowd at the bridge of about 6,000 men Half Marathon runners (Men Open, Men Jr. Veteran & Men Sr. Veteran) who started at 4.30am.
See the problem? The medium pace Full Marathoners who arrived at bridge’s water stations were behind the huge crowd and the limited water actually already wiped off by the huge crowd of Men Half Marathoners.
5.00am, Women Half Marathoner (Women Open, Women Veteran) came behind and reached the empty water station, even the category lead pack also suffered without water. For me, I only have a cup of proper and enough water at the bridge U-turn point, which is >10km.
Imagine all runners drank from the shared 5L water containers, they shared the water as well as the saliva. And I was thinking to eat the ice cubes from St. John stand-by station when I was desperately looking for water...
As a conclusion, only Men Half Marathoners (excluded the jokers) enjoy the water without issue.
Sorry, never have chance to see a clean sponge nor tub, even organizer announced loudly that there were sponging stations. Even I thought to drink water from the sponging tub also have no chance to do that...
Sorry to say I really hate to see the crowd of fun runners who took part in Half Marathon with NO running spirit, they were there just to sight seeing and take the opportunity of walking on the Penang Bridge (or perhaps were forced to come). They did not understand what a Half Marathon is and their existence were causing traffic jam to the true runners. Many runners including me ended up ran zig-zag to avoid the crowd group by group. The feeling at the moment was really “一山还有一山高”, means after this group of people blocking, there are other bigger ones in front.
The worse case was when 10k Fun Runners made the U-turn at the bride, It was as danger as a volcano, they were exactly like the lava blast out from the volcano (cause they wearing official t-shirt in orange color), and I just shouted ‘Shit!’ Here I need the skill of sliding like a snake.
The distance marker is only mean for Full Marathoner, for Half Marathoners, if your math is not good, then sorry la… my math is not bad, but I really hate to do math during my race. FYI, the distance markers were written in 32km, 37km, etc. I was running Half Marathon 25km, so I did not program the distance point of 32km nor 37km, hence I can't understand what 37km meant to me.
I commented the above from a runner’s point of view, I bet you will not know the true story above through newspaper. And I only have the above strong disappointment after the race, because I do like to run on bridge with the breeze (although the air is not quit fresh).
Next year come again? Depend if I want to accept the fact of 'Malaysia cannot organize a quality international running event'! or 'There is no perfect event in the world, even if there is, it won't be at Malaysia' or just be prepared with own water...
星期四, 11月 13, 2008
From the November 2008 issue of Runner's World
Chicken-noodle soup helps hydration
Science: Scientists in Baton Rouge, Louisiana, gave runners two cups of either chicken-noodle soup or water before a 90-minute run in the heat. Compared to those who had water prerun, runners who ate the soup had better hydration and electrolyte levels postworkout. Researchers think the soup's sodium made subjects thirstier, which encouraged them to drink more.Action: Before a hot run, have some soup with about 800 milligrams of sodium per cup to promote drinking midrun.
Tea can reduce muscle soreness
Science: Exercise physiologists from Rutgers University gave participants a black-tea extract or placebo for nine days and put them through a strenuous workout. Compared to the placebo group, participants who received black-tea supplements had significantly lower amounts of muscle soreness and damage. Researchers believe catechins, the antioxidants in black and green tea, were responsible for reducing inflammation.Action: Drink one or two cups of black or green tea a day to increase the amount of catechins in your diet and perhaps stave off muscle soreness.
An apple a day keeps the doctor away
Science: Researchers at the University of South Carolina gave lab animals a supplement of quercetin, a compound found in apples, for several days. They ran the animals on a treadmill until exhaustion and inoculated them with the influenza virus. Animals that received the quercetin supplement were less likely to get sick than those that did not receive the supplement.Action: Make foods high in quercetin (apples, onions, garlic, and broccoli) part of your diet, especially after an intense or long run, when your immune system is fragile.
Caffeine can help you set PRs...
Science: Scientists at two universities in Minnesota gave runners a drink with or without caffeine (equal to two cups of coffee) one hour before a VO2 max test. Participants who had caffeine experienced a four percent increase in VO2 max and a three percent increase in lactate threshold. This performance boost can translate into a 30-second improvement in 10-K time.Action: Have one or two cups of coffee or tea an hour before a hard workout or race for a potential drop in times.
...And helps speed recovery, too
Science: Researchers in Melbourne, Australia, put participants through two bouts of exhaustive exercise to drain glycogen stores. Researchers then gave the athletes a large dose of carbs either with or without caffeine. Within four hours, caffeine boosted glycogen rebuilding by 66 percent compared to carbohydrate alone.Action: After a hard run, refuel with a carb-rich meal along with coffee, tea, or a caffeinated energy drink to boost recovery.
星期日, 11月 09, 2008
When: 9.11.2008 , 7.45AM
Where: Bandar Puteri, Puchong
Category: Women Open 7.3km
Result: 39'35 (9th)
I did not target it as a race but recovery run instead. However when the flag is off, I automatic run like a horse, concentrate and focus, of course, push all the way out. This was the best I could do at this moment, especially after a 20k run yesterday.
The course 7.3km is a speed test. I've been considering for a long time before taking part because I knew it is not my favourite distance. That's why I was so linient to excuse myself this time. I do not satisfy with my timing, but in fact, this is the best I could do, no regret.
I was really tired after pushing all the way, not allowing myself to be overtaken, and tried to close the gap between me and the front competitor. There were a number of hills to climb, that utilized a lot of my oxygen. I need blood, oh I mean oxygen, hehe... holding my fists tight and control my breathing, focus and dash to the finishing line.
I need the honor of a runner not the position and prize.
星期五, 11月 07, 2008
After wearing it for twice at total milage of 12.5km, I decided not to use the shoe anymore. The reason is, the shape of the shoe does not suit me. My feet are not exactly neutral, they are almost flat with wide width, left foot is more obvious than the right. When I wear this pair of shoe, the ball of the forefoot at left touches the edge of the shoe and perhaps is exceeding it, that's why the my foot was 'terkepit' by the edge.
No doubt that this is a high-end running shoe, but it just does not suit me. Below is the information of the shoe, feel free to contact me if you are interested. You can also go to Brooks outlet at The Curve to try out, but I'm selling it at almost 50% off.
Model: Brooks Trance 8 (Women)
Release: Fall 2008
Size: USA 7 (UK 5 or 24CM)
Color: Slv/Whtprl/Shado/Morange/Pltgr (exactly as the image)
Category: Support (cushioning)
Platform: Universal (neutral)
More info from official site: Brooks Trance 8 1200341B
Date of Purchase: 1st Nov 2008
Blog Post on First Purchase: New Sole Mate
Mileage so far: 12.5km
Usage History: 4.11.08 4km at TPM, 6.11.08 8.5km at Bukit Jalil Park
Reason of selling: Not suit my feet
Selling Price: RM290 (original price RM579)
Contact Person: Ameba 016-6113168 (firstname.lastname@example.org)
星期四, 11月 06, 2008
I'm day dreaming of running the ultramarathon at Badwater, Death Valley crossing 135miles from 85m below sea level to 2533m above sea level.
Are they possible to me? 10 years? 20 years?
星期三, 11月 05, 2008
Hey, i repeat, is 'sole mate' not 'soul mate' :P
Model: Brooks Trance 8
Ori. price: RM579.00
Promo price: RM347.00 (with AG Trailblazer 40% discount voucher)
Purpose: Backup training shoe and Half/Full Marathon shoe
1. Acceptable weight with acceptable cushioning (not too bulky and heavy)
2. Good ventilation
3. Thin layer around the ankle
4. Go green with BioMoGo technology
Milage so far: 4km
Estimated milage of lifespan: 400miles
Too early to give any comment, will review after at least 50km with various distance. But for now, I'm feeling it value for $$$. Just hope this pair of shoe suit my k-shape foot.
星期一, 11月 03, 2008
Wind & Fire in action...
Crossing the line
RM200 Genting Holiday Card
Kei Ming, Simon, Wern Tien, Stanley, Suet Fong, Saiful
Believe me or not, this race is a soft killer!
Before the race, it was a nice and comfortable stay at Deluxe room in Awana Genting;
During the race, you won’t feel the tough of the route and course until….
The day after the race, all parts of your body also pain like hell, shoulders, neck, arms, chest, thighs, calves, etc… it would take few days to a week to recover, head also spinning, sigh…
My partner, Wern Tien and I were well prepared for the gears and spirits. We didn’t have any trail running practices except during PIC. We learned lots of strategies from PIC’s trail running and we met couples of teams who took part in PIC too. We were just lack of luck in PIC, but we’re very confident in Trailblazer especially when WT got his new pair of Columbia’s All Terrain shoe :D
I dressed up like a Black Widow and WT like a Quick Silver on the race day. We all very disappointed cause it rained since last nite, mud would stick to us closely then. Race flagged off by category, we’re the 3rd and flagged off at about 8.45am. First few km were running on the tarmac beside golf field, mostly uphill. As expected, the trail was muddy and slippery after raining. Many runners slowed down but we pushed harder instead. Like running in Amazon, ran up the hill, slide down the mud and crossed the streams, then repeat. We didn’t have chance to ran non-stop, some ways were blocked by slow runners due to narrow or slippery path; some path were just too steep. We just made sure we’re continue running, be hydrated, and stick to each other.
While exiting from jungle, it was like escaped from the dark, there is another 1.7km logging trail and 15 obstacle before crossing the finishing line. Well, the obstacles looked easy, but can be exhausting and tiring especially after a hard run. We overcame the obstacles without major problems except the last one. I was stuck at the bank, perhaps my legs are too short and found very difficult to out from the mud lake. Thanks to the hand from the other runner and WT, otherwise I gotto soak in the mud for another couple of minutes.
We crossed the finishing line with hands up and smiling. We did it! We’re 8th! Yeah, satisfied. We walked away with RM200 Genting Holiday Card and utilized portion of the value in Buffet Dinner at Café Terrace.
After the race until today, full body ache and tired… hopefully can recover by this Sunday to gain the racing mode in IOI run.
星期四, 10月 30, 2008
星期三, 10月 29, 2008
1'39 / 1'41 / 1'45 / 1'41 / 1'43 / 1'47 / 2'00 / 1'44
Wake up, Ameba! Slap slap...
星期一, 10月 27, 2008
When: 25.10.2008 (Sat), 5.15am
Who: Jamie, Gareldine & Ameba
Time: 32'43 (Duta), 25'26 (Petronas), 3'45 (rest), 24'16 (Duta), 33'04 (BA) = 1:59:16
Thanks to Jamie and Geraldine for their companion. It was the tapering time for two of them who going for New York City Marathon soon, Good luck and all the best to them!
I ran tiredly and slowed down at the last 5k to avoid injury. It has been very the long time I didn't do LSD, the last time i ran the 20k route was before adidas KORT, haha.. it is 3 months ago. This time i saw something new on the way, so many stray dogs wander around, they very smart, 'more bully few', when big group come, they hide somewhere, when small group come, they bark at you and pretend they are tigers. When 3 of us passed by, they thought we were rabbit, but we are lions instead :P
星期五, 10月 24, 2008
The traveling period, from August to October, has pulled my down, but now, I have return and expect to running strong! I ran yesterday, my performance was sucks, rhythm out, pace out, breathing out. I was sad because I feel I'm weak, but I the stronger the feeling of 'weak', the stronger the desire to kick the 'weak' out!
In my dictionary, you won't find 'Give Up', and now, the definition of 'Weak' is 'strong', the definition of 'Strong' is 'stronger'. That's means you won't find 'Weak' in my dictionary.
Give me few more weeks and I shall back to last two months' performance.
星期二, 10月 21, 2008
I’m very tired in writing the complaints again, but there was one area that made my partner and I extremely disappointed (so called Amkan!!!)…. Every team was supposed to get their canoe according to their bib number, but our canoe was stolen, wasted 20minutes at the shore and looked at all other participants kayak far away from us. We can’t do anything but just watched and disappointed, there were some other canoes left here, but they were WITHOUT paddle! How could this happen in a race? At the end of the event, no one is disqualified due to taking other’s canoe, the participants broke the rules and the organizer broke the promise.
After getting the paddle and kayaked to the opposite island, we were the 2nd last team who arrived, that means we need to pay extra efforts to compete with those already far in front of us. Eventually we finished in 5:36:27 and fell on 20th position. If we minus the time wasted, we could be at top 15 position. Cash prize for top 15 and medal for top 20 winners, so we thought ‘at least we have a medal as souvenier la’, but who knows that the medal also printed wrongly as ‘ELITE TEAM WOMEN’ instead of ‘ELITE TEAM MIXED’!!!
Sigh…. tired, tired, tired…
Well, what already happened is past; I’m glad that my partner and I remained as a team with high fighting spirit to face the challenges until the end of the event. There are many challenges in life ahead that required us to hand in hand, heart to heart to overcome all of them.
星期三, 10月 15, 2008
Those who missed the chance to register can get my bib and run. FOC (or pay me RM10 for the refundable chip), you enjoy the race and keep the medal (or any post-race goodies), but I'll keep the vest.
Leave me a message here and I shall contact you soon.
The race is a 10k course held at Padang Merbok this Sunday. More info available at www.pacesetters.com.my/
星期二, 10月 14, 2008
星期四, 10月 09, 2008
The weather suddenly has a dramatic fall again on Tuesday, it was 6 degree celsius in the morning and about 12 in the evening. I well prepared myself with warm clothing for the evening run. Ran through the same path to Garden of Eden, and it was enjoyable without feeling tired or lonely.
I would love to run longer if the sky was not dark yet. I passed by a lake with flowers, a piece of green land with ducks, a quite and peaceful park with people walking with their dogs, a long stretch of road with maple trees where some were turning into red and yellow, a corner where dandelions grown and flew...
This weather is considered very cold for me, but for the local, they will say it is just nice! My palm and fingers were chilled to frozen although I already hold them tight, and mocus kept running out from my nose, yiaks... I felt better when I 'defroze' my palm and fingers in the hot water... hehe
星期二, 10月 07, 2008
It is the last quarter of 2008. I think I have no chance to complete a full marathon in 2008 since I failed in KLIM, March. But my love and spirit towards marathon is remained, I don't know what keep holding me from registering in S'pore Int. Marathon until it is closed, perhaps it has a reason behind.
I'm still with you Marathon. I shall return. The next target is not too far from my PB (4:55), I dream for sub 4:30 achievement, and I want to make my dream comes true.
My friends, don't make any regret in your life.
Dream it. Plan it. Do it.
星期一, 10月 06, 2008
When: 5.10.2008, 8.30am
Where: Frawley Stadium, Wilmington Riverfront, Delaware, USA
Result: 1:21:35, Overall 149/248, 5th in 25-29 F age group
More info: races2run
Complete result: http://www.races2run.com/HallofFamefastestrunners.htm
It is my new experience to participate a local road race in foreign land. The weather is cool at Wilmington, the race has to start as late as possible to get warm from the sunshine. I was there early to register on race day, paid $25 registration and got a T-shirt. The t-shirt is the only souvenier I got from the race, there is no medal for finisher :(
Although weather is as low as 18 degree celsius, most runners wore the running vest and short, so were I. The day was clear, sun was right top but weather still cool. Water served also chilled and made my lips freezing and nose sneezing, haha... The distance markers were writing in miles, so I have to do a bit calculation how many miles is equal to 15k.
I was suprise there are many veteran runners and they are strong. I was really slow and I could feel I was running weak. It has been a long time I din do such a 'long' distance. It was really exhausted, but I'm quite happy with my result in such form, I thought I would do worse. But I were to do a bit harder or if I were in my top performance, I would be in top 3 of my age group and bring back a plate, but too bad, I was late by 1 minute.
Overall the race is well organised, with traffic control (in fact not heavy traffic there), live road marshalls and they talk, simple but healthy after race refreshment. Good run indeed!
星期五, 10月 03, 2008
After the trip, I was thinking hard to recall did I see Tunku Adbul Rahman's statue in anywhere? Who is the person designed our country's flag?
Check out these, after locking ur bike at street doesn't mean it is safe :P
星期四, 10月 02, 2008
Stamina dropped since stopped running at LG. I took out my jacket after body wamring up, but yet I still feel chill then started to get headache and breathing difficulty, well this may not be due to the wather but the body and form. I still pushing hard to go forward as the run was just less than 30 minutes.
The route is beside the Brandywine Creek State Park's jungle, and passed by a residence area called the Garden of Eden. The houses are unique, all of them have a chimney and plant with nice flowers in front of the house. There are no fence. The postbox is a wooden postbox like we saw in the movie 'The Lake House' where Keanu Reeves and Sandra Bullock exchange their love letters :)
Below is the route that I can do for 10k loop, but so far have not tried yet. Open the map and switch to Hybrid View to see the surrounding.
星期二, 9月 30, 2008
星期日, 9月 28, 2008
Wilmington is located at Delaware state. It is a tax-free state. Unlike other states, there is certain sales tax apply to your purchase. Unfortunately I can't find any big outlet in Wilmington city, but luckily shipping is not my main target :P I'm hoping for visiting the state parks and gardens, if it come with any outdoor activities that would be excellent! It's Fall, but the leaves are still green, perhaps they turn yellow or red next few weeks.
I was totally enough for bugers/subs for the first few days, then I look for alternative like rice and pasta. Next weel onwards expect more rice to come cos my colleague who arrived today just brought a microwave dish for rice cooking :) There is no kitchen in my hotel room, but just a microwave, well I guess it is better than nothing.
I can run around my hotel area, the weather is cooling, about 17 degree celsius in the evening. So I must run with my jacket, and cover my ears if possible. The sun set before 7pm, so just have to make sure I back to hotel before dark. There is a trail that link to the Brandywine State Park, I should have a try sometime this week or next :)
Ok, enjoy the photos of Wilmington Downtown here.. Alico, that's where I work. Check for Philadelphia sight seeing photos later!
星期五, 9月 26, 2008
That's all my NYC experience, won't be coming back cos traveling cost is expensive from Wilmington where I stay. Perhaps, next time I shall return, for NY Marathon?
See photo here...
星期六, 9月 20, 2008
星期二, 9月 16, 2008
The most touching words that I heard is from my customer:
Now you make our life difficult because you have made our life easier before...
星期日, 9月 14, 2008
Enough is enough!
星期一, 9月 08, 2008
Where: Kajang – Bahau – Kuala Rompin – Kuantan
When: 29.08.09 – 31.08.08, everyday started the ride at 6.30am
Total Distance: 466km
So so sorry keep you all waiting, this report has been overdue for 1 week, really busy before and after the PCC ride, and I’m exhausted even before the ride.
Anyway this is an amazing ride, it is the LOOOOOOONGEST ride I ever had, total of 456km in 3 days consecutively, although body has enough time to rest, fluid has enough time to replenish, but the ass-ache can never be recovered in the next day!
Kudos to May Khin the first timer for such a long ride, I felt so sorry to tell her the Bride-to-be about this PCC, luckily she did not tanned as much as I, otherwise I would receive a call from her fiancé and get the blame :P Good job to her, she did 380km++, but I guess this will be her first PCC as well as last PCC :P
Hin Wai, my usual cycling companion, most of the time we were cycling together, complaint together, laugh at each other (for why were we paid for suffereing?)
Rhowen and Miow Chin they are the elite cyclist especially MC, everyday she was tagged to the fast pelaton and missing herself without shadow.
Karen and her sister, I hope they had fun in experience what PCC interstate is :)
Finally, I’m tanned, or more accurate to say, I’m burnt! I also hurt my ankle at the last day of ride which caused me to rest from running for a week. Wind was complaining he is walking with an Indian girl :P
Day 1: Kajang – Bahau (133km)
Drizzling in the morning, super hungry and sleepy, only found a restaurant at 60km point. It was UP hill > DOWN hill via Semenyih and Klawang for the first 60km, plus hungry + sleepy, I so wished to take a nap at road site liao. I arrived at Bahau near 3pm. Body flat out.
Day 2: Bahau – Kuala Rompin (178km)
After a good rest on previous day, I started my ride energetically. It was a flat route passed through the palm oil estate. I maintained the speed 27-30km/hr while alone chasing Hin Wai who was in front, and also 30-35km/hr while met a pelaton. Riding with Hin Wai till 103km, then completing the ride under the super hot sun very lonely. Thanks the complement fresh watermelon from a fruits seller! He is indeed an angel to all of the cyclists! I arrived at Kuala Rompin near 4pm
Day 3: Kuala Rompin – Kuantan (155km)
Today’s route was wholly flat. I was very fortunate to follow Sam, Rhowen and Hinwai in the ride. Sam was leading in front and he was so nice to slow down in order to wait me. I have used up all my Endurox, without this powerful drink, my body shows a drop of energy after 3 hours ride. We can’t wait until 90km for our breakfast and had an early stop at 75km, then all the way heading to Kuantan. It was nice, and always nice to ride beside the beach in the village. The scene was just green and blue with breeze. 1.15pm, we arrived at Kuantan Town, a town where I grown and lived for more than 20 years :) All of us enjoyed the moment of ‘Mission Accomplished’ at Balok Beach in the evening.
466km, don’t play play oh!
Ameba signing off @LCCT (again!!)
星期一, 8月 25, 2008
When: 24.08.08, 7.30AM
Where: Lake Garden
Category: Women Open 10km
Result: 52'29 (10th)
More results @pm1.blogspot.com
Enjoy photos @pm1.blogspot.com
Wanna rate many many stars to this event, really happening like a party/carnival. The sponsors are so generous in the goodies, lucky draw prizes and winning prizes. More info @Shape.
I supposed it would be a tough run for me due my heavy workload and less training in past 2 weeks, yet I still target to fight for good position. In fact, I was like a fish out of the pond and dying very soon, can't really breath smoothly in my first half, it could be due to pia-ing too hard in the begining.
As always, 10km race still not my strong event, my form started be in good 'Shape' after 30 minutes, with less than 5km, it is hard to keep close with SJ who was 100m ahead. Overall I was fighting hard, all competitors were great and I'm happy to be part of their performance boosters and vice versa.
The prizes I have got in the 10th position said to be worth for RM3700 products, anyway I did not calculate each and every item's value, but definitely the prizes are heavy, but the most valueble prizes are the lightest weight, which is the notice letter from Celebrity Fitness (3 months cpmplimentary pass) and Adidas (1 pair of running shoe plus RM300 other products).
Signing off @LCCT, going for the second 'blardy hell' business trip.
星期二, 8月 19, 2008
When: 17.08.08, 7.30AM
Where: Dataran Merdeka
Result: Women Open 8th (55:08)
More Results and Photos: pm1.blogspot.com
It is a wakeup call for me after a week away for a blardy hell business trip in Singapore without even 1km run or more than 5 hours sleep per day.
I can feel that my body was not fully recovered yet from the tiredness. It was so hard to wake up in that morning!
The first 20mins after race starting was the ‘break-through’ period for my body to adapt my usual pace and breathing. From that point onwards, I stared to feel myself like a fish, swimming faster and faster, then speeding like a little nemo in the deep blue sea in order to escape from the great whale shark. However, I realized that I was just left too far behind from my competitors. Nevermind, I told myself, it is just a wakeup call…
While reaching Bukit Aman junction, I saw Adam again and he was cheering on me: Ameba faster, Wern Tien is at the back! Hahaha… What a motivating cheers!
Well, while receiving frens’ cheering, I not forgetting to cheer on Kei Ming, ‘Come On Kei Ming!’ when we met at crossing the flyover to Bukit Aman. I remembered I paced with a Malay guy whom I always pace with short while in the middle of many of my run in LG and also aKOTR.
Not bad, I’m quite satisfied with my run, performance not dropping that much as expected. Love this course very much, although the winning prize is not as much as aKOTR last week, but it was enjoyable and I do not need to suffer from 2-hour waiting for cash prize receiving. Just imagine, in aKOTR (SAAA), I finished the race at 8.50am, but I only managed to collect the cash prize at 11.20am; but this Merdeka Run (FTAAA), I finished at 8.25am, I collected my prize at 9.05am and still managed to enjoy a good breakfast.
There are 2 things that start with ‘S’ made me frustrating last week, one is in the aKOTR, another is my employer which also starts with ‘S’ too! Sigh…
Coming next, Shape Run, if the second ‘S’ not giving me too much troubles this week, I should be able to perform better :) GOOD LUCK to all who participating in Shape Run including those same category with me, we need such great competitors to have a great performance! That’s the sportsmanship spirit!
星期一, 8月 11, 2008
Where: Shah Alam
Position: Women Open 10th, Malaysian Women 4th
This is exactly a race for King of The Road! Entire course is full of rolling hills.
My Run: Cinya Amkan!
Amkan #1: Out of target, exceeded 3min7sec.
Amkan #2: Missed by few seconds to get RM100 extra for the cash prize
Amkan #3: Missed by one position to get the title of Top 3 National Women Finishers
I came to the race with the common goal to 300 Men Open runners, sub-2hour. Even I knew it may be too hard to achieve, but I still wanted to make a try. Eventually I still did not make it. Sob sob… My split time still within target up to 15km, I knew my performance dropped obviously from there onwards, because my pace was getting slower and legs were getting heavier.
Wind & Fire and I reached to 10km mark at 49’04, at 15km the water station, my time clocked 1:21:07, well, still within target though, but I did not have any more buffer time and energy was losing. I knew it well, it was hard to complete the race in 2 hours, but my will power still leading ahead of me and kept telling me: Lion never say tired! Therefore, I pia kau kau lat until almost vomit and blackout.
Then Amkan #2 & #3 happened, one competitor overtook me just 50m before the finishing line!
This is the most suffering race I ever had in 2008. I realized it was not only me that Amkan to own performance, or disappointed to the organizer, or suffering a lot from the hill course, I think 90% of the runners feel the same with me.
Anyway, I have nothing to blame, as I was well prepared, pushed all out and did my best.
星期三, 8月 06, 2008
"IT IS BETTER TO BE A LION FOR A DAY THAN A SHEEP ALL YOUR LIFE"
Wish me Good Luck too :)
星期一, 8月 04, 2008
3 August 2008
Eleven climbers have died in north Pakistan trying to scale the world's second-highest peak, K2, reports say.
An eyewitness says 25 climbers reached the summit on Friday, but nine were stranded and froze to death after an avalanche swept away their fixed ropes.
In the deadliest day in K2's history, another climber fell to his death and a porter died recovering a body.
The avalanche happened when a chunk from an ice pillar snapped away on a feature called the Bottleneck.
Swedish climber Fredrick Streng, who had decided not to attempt the summit, gave the BBC details of the events.
He said several expeditions, with a total of 25 climbers, had taken advantage of Friday's fine weather to reach the summit of K2.
But he said they returned late, and were tired when the avalanche struck out the fixed lines.
"There were still nine climbers above these ropes, which meant they had to spend the whole night out in the open," he said.
"The next morning they were still there, not moving. And people during the night had been hit by the avalanche. One had died, one had fallen at an earlier stage.
"At the end of Saturday, 11 people were confirmed dead."
Only a few hundred people have climbed K2 and dozens have died in the attempt.
Many regard the mountain, at 8,611m (28,251ft), as the world's most difficult peak to climb.
The Death Zone
Expedition organisers only learned of the avalanche after a group of climbers arrived back at the mountain's base camp on Saturday evening.
When: 02.08.08 (Saturday), 7.00am
Where: Kampung Pandan Sports Complex
Video: pmone.multiply.com/video and more
Full Result: pm1.blogspot.com
The red carpet is taking my breath away!
I mean the read carpet of the Kampung Pandan Sports Complex’s track, and the 3000m, 800m, 400m, 100m runs made me exhausted like my lung was going to explode!
It was a good track meet with all the PM’s Ekiden Relay warriors. Hehe, I was there to kepoh again to suffer for fun.
I was transformed to ‘Ameba the Witch’ with a flying broom (sapu lantai) that day, anyway it was amazing to hear the cheers loud and clear on the track during our run. That’s the fun of track meet! While I just concentrated on pia-ing, I always heard someone cheers on me.
‘Come on Ameba!’
‘Ameba go go go!’
‘Well done Ameba!’
‘World record timing Ameba!’
‘Don’t give up Ameba!”
Thanks dudes! You all are the best!
星期一, 7月 28, 2008
What: Ekiden Time Trial
Where: Changed to KLCC (original plan is Kg. Pandan track, but due to there were school boys & girls having sports day at Kg. Pandan, so we got to look for alternative)
How: 3 x 1.3km (3.9km)
(L-R) Yin Huay, Kei Ming, Lai, Chee Kuang, Ronnie, Kelvin Ng, Ameba, Stanley
The weather was good, we started the run 9.30am also can’t feel the hot yet. Actually I just kepoh (busybody) to join the time trial cos I’m not taking part in Ekiden Relay but adidas KOTR instead.
KLCC Park is a memorable place where I used to run alone after working previously when I stationed in Menera Citibank. I still remember there was once, I bet with the weather, we chasing each other to compete either I can finish my run or it rains. Finally I ran as fast as possible and the rain dropped just right after I finished my run. It was a satisfied running session indeed!
Those times my pace for 3.9km were about 5’45/km or 22’26 for 3.9km, but now, I did it in 18’51 for 3.9km which is 4’50/km. Impressive? Come join PM1’s training at Lake Garden :P
View photos at pmone.multiply.com
What: 20km LSD
Where: Hartamas Route
It was a beautiful Sunday morning with good run, good pacer and good weather. I met up with Adam at Bukit Aman, we started with a moderate pace heading to Petronas, then continue pacing back after a 4mins break. It was windy all the way, perhaps this was the power that pushed me going faster and further.
My Split time: 31'59 (Duta), 23'25 (Petronas), 3'58 (rest), 22'40 (Duta), 27'59 (Bkt Aman)
Split Time by Half: 55'24, 50'39
星期二, 7月 22, 2008
It is all about rhythm
Once you caught the rhythm
Each step just as graceful as a dance step
And it will lead you non-stop
Going further, further, and further…
Just like the windflower blew by the wind
So, shall we dance?
When: 19/7 (Sat)
What: Swim (800m breast stroke)
When: 20/7 (Sun), 6am
What: Run 20km LSD
Where: Hartamas Route
How: Feeling like the champion heading the flow when all the walkers (Takaful Walk) walking opposite direction of me near KTM (:P) I paced with chong wah for the first 6k, and next 3k after Petronas.
My Split time:
32'13 (Duta), 24'49 (Petronas), 4'20 (Rest), 21'45 (Duta), 29'05 (Bkt Aman) = Total of 1:52:13
When: 21/7 (Mon)
What (noon): 20mins recovery run with 8.3km/hr pace and 2 sets of gym workouts
What (evening): Swim (800m free style)
How: Thanks Wind! You have powered me every stroke I did.
This week 22/7 – 24/7 go to LG for training as usual.
Actually the Wed's speedwork made me many body-aches, the next day i thought i can only do 3 easy loops, but miracle just happened! I felt that there is a kind of power running along with me that made me ran stronger. With the aches, I still be able to do 4 loops with negetive slpit. My timing for Thursday's training ended up only 10sec later than my Monday's PB.
This truely indicates that 越痛越快，越痛快越美丽。The blue Ameba going to transform to the blue Flame.
I'm hoping to see what miracle can be happened again.
This friday have a total rest, my body will appreciate me for the compliment after the hard works done in the past few trainings.
星期三, 7月 16, 2008
Where: Ipoh – Chemor – Sayong – Manong – Chemor – Ipoh
Distance: 100 miles/160 km
Position: Women Open 19th
Average Speed: 24.0 km/hr
Maximum Speed: 58.1 km/hr
Official Full Result: http://ipohroadrunners.org/results/CR2008Results.pdf
Photos: Tey Album (1) - (28) & Miow Chin
I love the rolling hills at Sayong! Fantastic! I was like a playful dolphin had fun with the maximum speed to get momentum and ready for making a beautiful jump. Awesome!
However, the organizing committees simply did a very good job even more fantastic than Sayong! Thanks KRI (http://ipohroadrunners.org/), the sponsors and the volunteers that made this happened.
My result was not so pleasure to announce, but it was ok and I did not expect to time it. My objective simply just wanted to join the party and get a medal in 100-mile cycling, and of cause, enjoyed the good food in Ipoh :D
I was alone in 99% of the journey. Despite of my gang were left me alone from the very beginning due to my speedometer’s sensor experienced the technical problem, I also hung around on the road for quite a long time in sibuk-ing giving a hand to a cyclist for his technical problem. I almost took 5-10 minutes in each water stations to replenish water & energy. Thanks to the ‘personal roti’ that handed out by the volunteer at water station #4.
Oh, the medal is so nice! :)
The day before and after…
We makan kau kau lat, tasted Onn Kee tauge chicken kuay teow, moon light fried kuay teow, hokkien mee, octopus, Ming Kok dim sum, ipoh white coffee, double toasts with double half-boil eggs, salted chicken, etc… yummy!!!
3 days later…
I’m sweet, cause hand hand leg leg all turned to ‘hitam manis’ :D
星期一, 7月 07, 2008
I'm still scratching my head, thinking thinking thinking, keep thinking....
星期日, 7月 06, 2008
When: 6th July 08
Where: Dataran Merdeka
Category: Women Open 10km (actual is 8.8km)
Result: 45’57 (9th)
Prize: Cash RM100
View Photos: PM1 Album & Tey Album (1) - (4)
This photo was taken by Tey under the sun volunteerly
Yes, I’m Running Strong…
Happy for my performance and achieved my goal today which simply aiming for ‘Running Strong’. I was well prepared myself with intake a cup of coffee and a chocolate bar for source of energy, then release whatever should be released.
Before race started, I tried to calmed myself down (I always kns the kan cheong in the race) by chatting with Adam, Frank, Joey and frens. Thanks the organizer flagged off the race very on time, so I can cut short the suffering of the feeling of kan cheong.
I started slow cause it was uphill, and then pushed harder by distance. Still feeling good after climbing the Kenny Hill but just a bit shock by the under distance’s distance board. After entering Jalan Parliament I realized it was the time to speed up more. I was targeted on a competitor 10m in front of me but I took my own sweet time to approach her. We paced side by side at the U-turning Jalan Tunku Adbul Rahman to Jalan Raja Laut. After the turn, it was show time! I still have a lots of energy conserved and started to sprint all out. When I got back to finishing line, I was number 9, well, still safe and in the top 10 list entitle for cash prize.
The feeling of sprinting on Jalan Raja Laut till finishing line was good, for the first time I felt traffic smooth on this road where most of the time I stuck in the jam in a car here :P
Although I managed to control my pace better but this time I conserved too much of energy and not enough time and distance to unleash all of them.
OK, since I just got 100 bucks, so next week trainings sponsor 100+
星期日, 6月 29, 2008
When: 29/6/2008, 7.00am
Category: Women Open (10km)
Prize: Cash RM300
星期四, 6月 26, 2008
星期五, 6月 20, 2008
星期三, 6月 18, 2008
一切，又是从一杯咖啡开始。。。今天我信心满满的，肯定里数会比昨日少30公里。但心里还有一颗大石，就是Sepang F1/Salak Tinggi那边的路线还不很确定。担心不了那么多，总要面对的。
奇怪得很的就是当天我没有特别疲累，还一一把所有备件清理干净，白克也被我抹得亮晶晶的。只是左腿把筋拉紧、双脚的脚踝隐隐作痛，附上Phiten Tape很快就痊愈了。这个旅程真的太棒了，它为我下个旅途更增添信心与野心。北上，我一直都向往北上泰国，听温柔的泰语‘Pai Nai’（去那儿？）、‘Sawadeeka’（您好！）；南下吗？虽然对印尼没什么好印象，但那儿的风景还不坏啦！
星期二, 6月 17, 2008
都是N4和N159惹的祸，本来好端端的踩在5号主道的，却看见地图N149有捷径从Kuala Lukut通往Port Dickson，决定冒险试试，结果进了Kg. Pelandok那狗村子，不断给他妈的狗追，又进入了牛路，越过牛群，还真担心又给牛追！