星期五, 1月 23, 2009

Happy 'Niu' Year

Wishing you a happy, healthy & prosperous 牛Year!

Running: From Start to Now

At first
I run because I love sports

I run because I enjoy running

I run because I simply love running more than other sports

I run because I discovered my potential

I run and I can win in top finishers

I run and put my shoe in competition

I run the competition not to put you down or to win

After That
I run the competition with only 1 competitor, myself

I don’t want to care who is ahead of me, how many people overtake me, how many people frustrated because they have overtaken by me, how many people jealous because I won prizes but they can’t, how many people look down on me and doubt my performance. I’m frustrating, but I think nothing wrong with me and I’m not a black horse. I have come to the circumstances that I just want to run my own race and compete with myself. I have my goal, my dream, my target, my objective, my faith and my way to achieve it. I know where's my limit and weakness, I'm moving forward to beat them down.

I come to running to meet friends not enemies.
I’m here to share my passion not glory.

I run, because I enjoy the process and appreciate the lessons learned.
And definately, I'm running strong!

星期四, 1月 22, 2009




这样的训练难度高在一个小时内要卸妆、换衣、Warm up、开跑、Warm down、冲凉、换衣、上妆、还得吃午餐,当然,我一定超时了!我想这样的训练很不错,大概一星期最多可以做两次。

星期三, 1月 21, 2009

Standard Chartered KL Marathon 2009

Standard Chartered KL Marathon 2009 Set To Take Off In June With The Aim Of Being Sustainable

RM 350,000 biggest ever cash prize for a marathon in Malaysia

Kuala Lumpur, 20 January 2009 – The inaugural Standard Chartered KL Marathon 2009 is set to place Malaysia on the global map of marathons by being a sustainable event. Following in the footsteps of eight successful Standard Chartered Marathons spanning four continents, the Race offers the biggest prize money ever for a marathon in Malaysia (RM 350,000) with a guaranteed prize pool for Malaysian runners.

Octagon, a division of CMGRP (M) Sdn. Bhd and Standard Chartered Bank Malaysia Berhad officially launched Standard Chartered KL Marathon 2009, today. The launch was officiated by the Minister of Youth and Sports, YB Dato’ Sri Ismail Sabri bin Yaakob. Endorsed by the Ministry of Youth and Sports, Standard Chartered KL Marathon 2009 is also sanctioned by the Malaysia Amateur Athletic Union (MAAU), International Association of Athletics Federations (IAAF), and the Association of International Marathons and Distance Races (AIMS).

YB Dato’ Sri Ismail Sabri said in his speech,

“Our vision at the Ministry of Youth and Sports is to develop an active, healthy and energetic community. Specifically, we aspire to realise this by making running an accessible sport for all to enjoy.

A world-class, international race such as the Standard Chartered KL Marathon 2009 lends support to this goal by fostering the spirit of excellence not just among professional athletes but among all Malaysians, from the youngest to the oldest of them.”

Octagon who are specialists in sporting events worldwide, aims to attract 12,500 participants for what is expected to be the marathon of the year. Ivan Brixi, Managing Director for Octagon in Asia, elaborated,

“We aspire for this race to become a race for everyone – professional athletes, amateurs, families with children, corporate and NGO bodies and anyone who wants to be a part of something fun and inspirational.

We have every intention to make this Marathon a sustainable one – both by “greening” it and through the charity element. This means we will do our best to use recyclable materials where possible for the runners’ giveaways and encourage KL to become a car-free zone for the day. Indeed we will do everything in our power to reduce the carbon footprint of this event.

The Race will start from Merdeka Square on 28 June 2009. The route for the marathon will showcase some of the capital’s most famous landmarks, making it an ideal attraction for tourists and out-of-towners.”

Julian Wynter, Managing Director and Chief Executive Officer of Standard Chartered Bank Malaysia Berhad said,

“We are very excited to add KL to the Standard Chartered series of marathons. In all eight countries where we sponsor Marathons, each has created a real buzz amongst the marathon-running community globally and we know that Standard Chartered KL Marathon will be no exception.”

“Standard Chartered Marathons characterise the values and attitudes we believe in and live by every day – having a can-do attitude, the courage to try, and the stamina and determination to go the extra mile, no matter what. They also embody our Right Partner promise to our governments, our communities, and our people – to help our communities grow and prosper.”

Octagon’s goal is to establish the Standard Chartered KL Marathon as the best in the region and to ultimately achieve the Silver and Gold recognition from IAAF within the next 5 years.

Octagon proudly welcomes Standard Chartered Malaysia as the Title Sponsor and MSIG Insurance (Malaysia) Bhd as a Gold Sponsor in the Insurance category. More sponsors will be announced in the coming months.


For media enquiries, please contact:

Standard Chartered Malaysia
Karen R Yap, Senior Manager, Corporate Affairs +6 03 2781 7257
Karen-R.Yap@standardchartered.com +6012 292 6780

For Octagon: Weber Shandwick Malaysia, at 03-7843 3100, or;
Alina Morais amorais@webershandwick.com (017 323 3078 / 03 7843 3125)
Suninthini Ramalo sramalo@webershandwick.com (012 635 6351 / 03 7843 3131)

Standard Chartered – leading the way in Asia, Africa and the Middle East

Standard Chartered Bank Malaysia Berhad, a member of the Standard Chartered Group was established in Malaysia in 1875 and locally incorporated on 1 July 1994. As Malaysia’s first bank, Standard Chartered leads the way through product innovation, consistent and strong growth performance and sustainability initiatives. It provides a comprehensive range of financial products and services including retail and wholesale banking for individuals, small and medium-sized enterprises, corporate and institutions through its network of 37 branches across Malaysia.

In 2001, Standard Chartered established a global shared service centre in Kuala Lumpur, Malaysia to provide software development, banking operations and IT support services to the Bank in up to 70 countries – the first international bank to do so in Malaysia. It now houses the biggest software development company in the country, International Software Centre Malaysia (ISCM). Standard Chartered’s two other global shared service centres are in Chennai, India and Tianjin, China.

Another wholly-owned subsidiary of the Group, Price Solutions Sdn. Bhd is also located in Malaysia. The company promotes and markets Standard Chartered’s financial products in Malaysia through a network of direct sales agents.

Standard Chartered Saadiq Berhad, its Islamic Banking subsidiary was established in November 2008. It offers a comprehensive range of Shariah-compliant products and services to individuals and corporates through its first Saadiq financial centre (branch) located in Taman Tun Dr Ismail, Kuala Lumpur.

Standard Chartered employs more than 5,000 employees in all its Malaysian operations.

At Octagon, sports and entertainment are our passions. And it's been that way for nearly five decades. From a foundation in athlete representation dating to the 1960s to the emerging as one of the first agencies of its kind to offer strategic consulting, Octagon has been a thought leader and agent for change in sports and entertainment content marketing. Octagon globally has 900+ employees in 18 countries and works with more than 500 of the world's top companies and organizations. Worldwide, Octagon manages more than 5,200 events and $3 billion of investment in activation of sponsorships, ranging from entitlements of major properties to grassroots events.

Octagon represents over 800 athletes and celebrities. Our services include career and financial planning and management, securing endorsements, managing and creating ties to the community and cause related programs. Contracts negotiated by Octagon for athlete clients are in the hundreds of millions of dollars.
Octagon also manages a variety of sports properties with a principal focus on tennis, golf and running. Some of the major properties managed by Octagon in Asia include Beijing International Marathon (China), Toray PPO Tennis Championships (Japan) and World Cup Gymnastics (China) amongst many others.
Octagon in Malaysia is a division of CMGRP (MALAYSIA) SDN BHD a registered company under the laws of Malaysia. CMGRP (MALAYSIA) SDN BHD is a member of IPG (Interpublic Group) a company listed on the NYSE stock exchange and a communications giant globally. Octagon Asia Pacific network spans the world’s most populous and dynamic region. Our regional headquarters are based in Beijing, and we have a growing network of offices in this region across 8 countries serving the sports community.
We have established our offices in Malaysia recently and we believe that in this dynamic and growing economy we would be able to help the growth of sports industry through our expertise. We are committed to our growth and our goal is to assist the overall sports development in Malaysia.

Standard Chartered KL Marathon

January 20, 2009 22:08 PM

StanChart KL Marathon To Become Biggest Marathon Event In Region
KUALA LUMPUR, Jan 20 (Bernama) -- The inaugural Standard Chartered KL Marathon, one of eight international series, is set to become the biggest marathon event in Malaysia with an expected 12,500 participants.

Youth and Sports Minister Datuk Seri Ismail Sabri said with RM300,000 prize money guaranteed for top Malaysian finishers, the target would be achievable.
"An international race such as the Standard Chartered KL Marathon 2009, will develop an active, healthy and energetic lifestyle among Malaysians as well as foster the spirit of excellence among professional athletes and ordinary citizens from all walks of life," he said adding that participation would be open to all ages.

The marathon's event organiser, Octagon Asia Managing Director, Ivan Brixi said Merdeka Square (Dataran Merdeka) would be the flag off and finishing point for the marathon scheduled on June 28.

He said the route would be decided later, but disclosed that participants are set to run pass several famous tourism landmarks in and around Kuala Lumpur.
"Octagon's goal is to establish the Standard Chartered KL Marathon as the best in the region and to ultimately achieve the silver and gold status recognition from the International Association of Athletics Federations (IAAF)," he said.

Meanwhile, Standard Chartered Bank Malaysia Berhad, managing director and chief executive officer Julian Wyner said KL Marathon is one of eight marathon series sponsored by the bank, worldwide.

"We are very excited to add Kuala Lumpur to the Standard Chartered series of marathons. In all eight countries where we sponsor marathon events, each has created a real buzz among the marathon-running community globally. We know that KL Marathon will be no exception," he said.

The marathon is endorsed by the Youth and Sports Ministry and sanctioned by the Malaysia Amateur Athletic Union (MAAU), IAAF, the Association of International Marathons and Distance Races (AIMS).


Excitement is Over

Excitement is over, back to training!
Sometimes race can mess up my training consistency, especially long distance races as we need taper period and recover period. So far I don't have schedule for races in Feb, but already signed up 2 10k races in March, and foresee a half-marathon and a full marathon in April before heading for my 1st ultra.

My training is progessing, but last cycle (4 weeks a cycle) did not meet my target mileage, hope to achieve it in current cycle. Coming up there will be very interesting and tiring programs, such as

Mid-day Run/Workout ~ Weight training/hill run/tempo run to be carried out during lunch hour.

Back-to-Back LSD ~ Split a full marathon distance running in Saturday and Sunday consecutively to train the muscle continue running even with tiredness and soreness.

4-5 hours Weekend Run ~ Run through the wall.

Log 100km or more a week ~ Log as high mileage as possible.

My schedule is plan up to the taper period, but haven't consider the time off for unexpected circumstances e.g. bad weather, sick, feeling weak, busy with work, family members may need extra care, etc... All these tend to affecting me from sticking to the training schedule, but they are 1st stage of challange in running a ultra that cannot be running away.


星期一, 1月 19, 2009


What: Great Eastern Pacesetters 30k
When: 18.01.2009
Where: Tapak A, Lake Garden
Category: Women Open 30k
Official Result: 2:47:15 (4th)
Average Pace: 5'34min/km
Polar S625X Measurement: 30.5km, 2:47:14
5k Auto-lap timing:
5k - 0:25:59 / 10k - 0:52:07
15k - 1:18:39 / 20k - 1:46:01
25k - 2:12:29 / 30k - 2:44:50
30.5k - 2:47:14

This race surprised me that I could be the podium finisher in Pacesetters events. PACM events are well known as hot and competitive races where prizes only given out for Top 5 finishers. I'm definately very happy to receive the honor I gained from my pain, my personal efforts spent in consistent training, experience from past races, and also a little bit of luck.

I was so happy when I clocked my time in sub 2:55:00 (my actual target time) and when the race official told me that I was the 4th in Women Open 30k right at the finishing line, I coudn't believe that was true! I've forgot all the pain and suffering moments, and what I could feel is HAPPY!

Race Report
I was actually so sleepy in the early morning while doing warming up, I couldn't get quality sleep the night before and still have to wake up at 3.30am. I started my pace with 5'12min/km at first 5km. That really a little too fast compare to my targeted pace. I covered 10km with 52'07min, again it was 18min ahead my plan. I started to have a little worry due to the fast start, I could risk to finish with suffering. I got to relieved some stress when smiling and saying hi to firends on opposite directions. My entire body and mind feeling good even up to 20k in 1:46:01, but there was sign of slowing down compared to first 10k.

I truly appreciate the change of route this year, it was easier in term of mentally (because no need to back to the starting point for the next 20k) although physically is still the same, so hilly. 'After crossing Jalan Duta, everthing will be easy', that's always I think in my LSD training on the same route althought there is remaining 8k to go. My body's condition started going down at last 5k, but I was so lucky to meet a fren who led me few km until the last water station at about 26/27km.

'Think like an athlete' when my body especially my legs started not going the way as I wished. I don't need to elaborate more on this statement because I believe you should have an idea what it meant.

Compare my every 10k timing, it'd be best if I started the race with my 3rd 10.5k pace (1:01'12), followed by 2nd 10k (53'54), and finishing strong like 1st 10k (52'07), but so unfortunately they were all upside down...

Carbo loading - Take high-carb & high-fiber meals e.g. pasta, fruits since 3 days before the race
Water - Drink plenty of water to make sure body is hydrated 2.30 hours before the race
Breakfast - Creamy peanut butter bread, banana and a cup of black tea without sugar/milk taken 2 hours before the race
Pre-race - Mix 1 scoope of Endurox with about 5 ounce of water taken 45mins before the race
During the race - Average 2 cups of water every 5km. 1 packet of GU Energy Gel every 10km. (actually i was darn thristy before getting to each water station as all of them were more than 5km apart, and the last water station almost 'no-show' until at 3/4km before finishing, this is part of the reasons slowing me down the last 5k)
Post-race - Mix 2 scoopes of Endorox with 12 ounce of water right after finishing
Supplement - Fish body oil + Glucosamine Sulphate
Recovery - Coffee + meals with high protein & carbohydrates + water + zzzzz....

Official Results
Great Eastern Pacesetters Jan 2009 (published on 23.01.09)
A Men Open
A0121 1:55:23 FONG @ PHONG TONG LIM
A0393 2:03:06 RICHARD HABEYA

B Men Veteran
B1317 2:08:21 TOBIAS FRENZ
B1201 2:10:35 GOH CHOON AUN

C Men Senior Veteran
C2162 2:18:20 JAFFAR AHMAD
C2117 2:22:53 MOHAMAD B OMAR
C2020 2:23:36 MICHAEL WALDAU
C2043 2:25:33 TANG CHEE CHOON
C2049 2:29:00 NEO SENG GEE

D Women Open
D3013 02:31:45 LESLEY TAN LI LIAN
D3043 02:41:42 JULIE ONG
D3026 02:43:35 LAU PUI SAN SAYA
D3101 02:47:15 CHANCHUI MIEW
D3044 02:49:33 KOH LAY KAH COLLEEN

E Women Veteran
E4035 02:20:01 EMER BREEN
E4030 02:33:04 ONN LI-SAR
E4058 02:38:26 RODA M RAMOS
E4051 02:42:31 SOFIA AZLAN

F Men Open

G Women Open
G6137 1:33:52 SUMIKO TAN SOK HUA
G6080 1:44:40 TAN SHIH MING
G6142 1:44:58 TEOH BENG HONG

星期五, 1月 16, 2009

Phuket Mountain Marathon 2009

2nd Rawai Phuket Mountain Marathon 2009 at Rawai Beach

This event confirmed to be held on 26 April 2009. The pre-race full marathon, half marathon, mini marathon & fun run Registration Desk 'll be held in Nai-Harn Park between 12.00 to 20.00 & on race day registration.

The official entry form including online registration is available at http://www.phuketmarathon.org/ between 15 Feb 2009 to 23 April 2009.

Phuket Mountain Marathon 2009 Route:
NaiHarn Park - Promthep Cape - Rawai beach - Chalong Circle - Karon view point - Moom Nai cape - Back

星期四, 1月 15, 2009


22.01.2006 - 3:33:00 (30km)
我在2005年9月开始路跑,在没有足够的基础训练下,三个月后参加Singapore Standard Chartered Marathon全程马拉松42公里。肚子从十多公里开始闹翻天,接下来的二十多公里都是一面上厕所一面跑,回到终点已是五小时四十多分。就在缺乏经验之下,不知道原因出在那里就将此事搁置。直到一个多月后的GE30k,同样的问题再度发生。15k开始闹肚子,同样的拖着回终点,可怜的是回程都没有厕所可寻。总之那大半年的长跑都发生闹肚子,一度产生了放弃长跑的念头。

后来向许多先辈请教,多数都说可能是Power Gel,可能是牛奶。因为两者都含有一些成分对消化系统敏感的人会产生影响。于是赛前停止食用牛奶,并且放弃了所有PowerBar的产品。结果有明显改变,只是长跑没有了补助品的帮助不知道该怎么办。。。后来这问题在最近才真正得以解决。

2007 – 0:00:00

20.01.2008 - 4:02:00 (30km)
当时的练习也不怎么勤,很随便的去跑。没有Power Gel,更在心理上消减了很多信心,结果就跑出这个烂成绩。成绩超烂还无所谓,当时真的跑得很辛苦,连走路都没力!

18.01.2009 - ?? (30km)
08年10月从美国回来后状态差强人意,用了几乎两个月强化基本功,最近才追上先前的Peak Performance,而长跑也练得不太够。不过对这个来临的30km还是充满信心的。

首先,我有一双好的Cushioning 鞋- Asics Cumulus。
然后,我有了适合的Energy Gel取代Power Gel – GU Energy Gel。(其实Cliff和Hammer gel都行,只是GU gel有折扣而已)


星期一, 1月 12, 2009



星期三, 1月 07, 2009

I Have A Dream

我一向在跑步的时候都没有听歌的习惯,一来如果做少过一小时的短跑,多数不需要音乐来调剂自己;二来如果做两小时或以上的长跑,大多会选择跑在公路,但在马路上听歌是危险的;那问题就在如果那是一小时到两小时之间的路跑呢?接下来我必须慢慢加长日常的哩数,比如一小时半或15公里。也许那时候我会选几首歌做伴,其中一首会是这首ABBA的《I Have A Dream》。

自从欣赏了电影版的Mama Mia后就对这首歌念念不忘。电影一掀幕的时候,一把清晰嘹亮的声音唱的就是这首歌。画面中的女主角把歌演活了,她辽望星空默默期许心中的愿望能够实现。对我来说,这一幕很有共鸣感,我也相信有天使,每个伴我跑的人都是天使、每个开导我的人都是天使、每个帮助我的人都是天使、每个支持我的人都是天使、每当我想放弃却有潜在力量推动我的时候,我会想那也是天使的力量。那股力量能够把别人贬低我的邪恶化成正面的推动力。


I have a dream, a song to sing
To help me cope with anything
If you see the wonder of a fairy tale
You can take the future even if you fail
I believe in angels
Something good in everything I see
I believe in angels
When I know the time is right for me
I'll cross the stream - I have a dream

I have a dream, a fantasy
To help me through reality
And my destination makes it worth the while
Pushing through the darkness still another mile
I believe in angels
Something good in everything I see
I believe in angels
When I know the time is right for me
I'll cross the stream - I have a dream
I'll cross the stream - I have a dream

I have a dream, a song to sing
To help me cope with anything
If you see the wonder of a fairy tale
You can take the future even if you fail
I believe in angels
Something good in everything I see
I believe in angels
When I know the time is right for me
I'll cross the stream - I have a dream
I'll cross the stream - I have a dream

星期日, 1月 04, 2009

Weekend Run

Saturday 30k LSD, tailed at pm1 & gang. Thanks Stanley for volunteering at water station, really appreciate that. I started my pace slow in the dark, rain getting heavy just after 1km from Bukit Aman, two big blisters at both soles pop out at 10km due the wet sock & shoe.

I moved slowly from start to end, no puffing, muscles no sore, but I can feel the sharp pain at both knees. I tasted the best drinks, the cold Gatorade at 20k break. The cooling weather, the isotonic drinks and my pacing partner WT kept me moving on without much pain, but heart was having heavy burden at last few km.

My split time:
Bulit Aman-Petronas+3 loops 76'03 (break 2'52)
Petronas-Income Tax Building-Petronas 49'08 (break 8'08)
Petronas-Bukit Aman 61'39
Total: 3:18:42

Endurox helps, legs were not as sore as expected, did a 7km recovery run the next day, the blisters hurt!

星期五, 1月 02, 2009

Pacemaker Network Run 2009

What: Pacemaker Network Run 2009
When: 01.01.2009
Where: Tapak A, Lake Garden
Category: Women Open 9.2km (4 loops x 2.3km)
Result: 45'52 (3rd)
Chip Split Time: 11'21, 11'28, 11'36', 11'28
Average Pace: 4'59/km
More info: pm1.blogspot.com; wongkeiming.blogspot.com
Photos: pmtey2.multiply.com; ah fook picasa
Full Official Result: pm1.blogspot.com

In the paper: The Star > Metro > Central

What an enjoyable run in the early morning of 1st Jan 2009! But WT was pretty Amkan because he missed the throphy by 1 position due to his virus attacked condition. Even it is just a small event that accommodate about 100+ runners, but it is so efficient that equipped with timing chip system. That's everyone efforts, the organizer, sponsors, volunteers and runners who made the event so wonderful!

I used to train at Lake Garden last year for couple of months, close the eye i can also recognise the terrain and distance mark. My PB for 4 loops was 47'09, but the record has been broken at the 1st day of 2009, I did that in sub 46minutes, and for the 1st time I achieved my average pace of sub 5 minutes per km for distance of 9+km. What a wonderful moment, I even realized that I have not pushed hard enough to maximum, I carried out the run with consistent and relaxed pace.

oh, not forget to mention, the Amkan WT is relieved a bit by the lucky draw i got which is a NB short for men. Consider Happy New Year la! :)