星期三, 5月 27, 2009

Packing Checklist

Gears
Asics Cumulus
Asics GT2120
Shoelace lock (to be bought in SG)
Nike dryfit socks
Under Armour tights
NB short
Mizuno top
Adidas top
Nathan fuel belt
Dryfit cap
Knee guard
Casio sport watch
Veselin
Phiten tape
Phiten necklace
Raincoat??

Race Supplements/Food
Endurox x 3 servings (1 scoop each)
Pocari Sweat powder x 4 sachets (200ml each)
GU Gels x 5
GU Electrolytes supplement x 2 sachets (600ml each)
Red Bull x 2
Raisins
Chocolates

Pre/Post Race Supplements
Glucosamine Sulphate
Berroca Vitamin C
Protein shake

星期二, 5月 26, 2009

看《决战撒哈拉》会中暑!


看着他的文字和随书的图照,可以想像撒哈拉有多热。摄氏4、50度,猛烈的太阳成了林义杰讨厌的家伙。炎热、疾病纠缠着不止林义杰一个人,而是整队人。上吐下泻发烧。。。全都来报到。看着看着也受到了感染,第二天我也中暑了!

这里的天气惯常的炎热是众所周知,摄氏不过三十多度也不知道弄病了多少人。我想,诊所的生意一定很好,医生的演技一定也很好,面对同样病情的病人都必须露出同一个怜惜的表情。等诊所琐上大门点算今日的收入时就暗暗自喜。是这样的吧?

别说诊所了,来说沙漠。

我们这里的气候和撒哈拉做比较,简直是小巫见大巫。在这里,要是中暑了去看医生、吃点药、喝大量的水很快就能痊愈。可是在撒哈拉,看医生简直是破天荒的事,别说吃什么药。喝水?对不起,您是说。。。W.A.T.E.R(水)吗?有,可是也许得走上两天路才能找到水,但不担保找到的,就算幸运找到了也不担保水是干净的。

我中暑是真的,因为那时躲在闷热的房里看书。后来就感觉头痛、头晕、恶心,隔天就发烧。后来还睡了12小时让身体休息。当时我深感幸福,水不是问题,我还能用钱买瓶100Plus来喝,还有舒服的床来躺着休息。。。这一切对我们来说是理所当然的,可是对非洲的朋友来说,是一种渴望,也是绝望。

衷心希望林义杰、Ray、Charlie及所有幕后功臣能为非洲水源计划带来影响。

星期日, 5月 24, 2009

前言之二:小冒险

本来有点担忧
现在反而变得很是期待

担忧
因为觉得准备不够
不知道会死得多慘
42公里一定没问题
但连续跑两个42公里
是个未知数

我不要再想有多痛苦
只想好好跑一场
保持心情开朗最重要
心情好一点
痛苦少一点
这是千真万确的
不是自己骗自己
而是Mental Power

只要相信自己办得到就已经事半功倍
我现在好期待
就像一场冒险

那个‘未知数’就是充满了变数
我对变数充满了好奇心
当初我也为了‘冒险’而参加的
虽然参加这个城市里的超马没有环境的冒险
但却充满心理生理的小冒险

体能是经过了锻炼
也进行过配速、补给品的策划
但还完全掌握不到到时候可能发生的特殊状况

冒险三部曲的Dream it. Plan it. Do it.
就只剩Do it!

所以很期待。。。30.05.09

为我鼓励
就像当年我们互相鼓励一样
来拍个‘爱的鼓励’拍子

再来一个。。。

最后一个。。。

不久后

又听到有人高喊‘爱的鼓励’

‘再来一个’。。。

‘最后一个’。。。

星期三, 5月 20, 2009

Running The Sahara Trailer

《決戰撒哈拉》Running The Sahara


Running The Sahara
Finally the movie (documentary) is available and is on the screen NOW in Taipei. Kevin's book regarding this Running The Sahara is also available in Taiwan, but not sure in Malaysia.

About the Run
http://www.runningthesahara.com/about.html

On February 20, Charlie, Ray and Kevin touched the Red Sea, just a few hours before sunset. Their quest had lasted 111 days and taken them through 6 countries: Senegal, Mauritania, Mali, Niger, Libya, and Egypt. By the team's daily GPS record, they had traveled over 4,300 miles (6,920 kilometers). They fought through injury and extreme fatigue to reach their goal, which changed them forever.


These last days of the expedition were emblematic of the entire expedition, with highs and lows, camaraderie and solitude, and encounters with both the natural wonders and teeming societies of Africa. Over their quest, the runners learned that it was necessary for them and their team to avoid fighting against the elements served up by the Sahara, because the immeasurable power of the continent will always win out. Instead, they learned how to adapt to their climate and surroundings as best they could, in order to make the steady progress that each of the 111 days required of their minds and bodies. Thus, they were able to save their energy for their physical achievement, which led to success as measured by their achievement and the depth of their experience.

Whether it was encounters with the Tuaregs of Niger or running through the wondrous Pyramids of Giza, the experiences endure. The children that received them with shouts of greeting and ran alongside them refreshed and renewed their vigor in every country. The lands they visited mixed natural beauty with the harshest living conditions: from the solitude of the Tenere Desert to the bustling heat of Dakar, Senegal, and the overwhelming crush of Cairo, Africa's largest metropolis. Every location along the way provided its own challenge and held a unique reward for the three explorers and their team.

And now the expedition has concluded.

Successful.
Life-changing.
Incredible, but true.

More than ever, the runners and their team are committed to the land and people they visited. The international media has turned its eye to the expedition's achievement, including the attention and support that they are bringing to the water crisis in Africa through H2O Africa. This fall, the film Running the Sahara will premiere to tell the story of this unprecedented quest. Until then, come back to this site to see more about the runners' story.

Map: Northern Africa. Track the Journey

星期二, 5月 19, 2009

《释迦牟尼佛传》音乐剧


我观赏过了《释迦牟尼佛传》音乐剧,还以为是几年前的事,其实已经十年了!

当时我还在拉曼学院上课,五十令吉一张票对一个学生来说是个奢侈的负担。我也搞不清为何我的好朋友愿意陪我一起观赏音乐剧去。当然我一直都对音乐剧有着浓厚的兴趣,尤其舞蹈的部分,再加上动听的歌,漂亮!

十年了,岁月催人老。我那位朋友早就成家立室,是几个孩子的妈了。。。

前言之一

在过去的半年里
我将自己放进鱼缸里
鱼缸里头只有跑道
我不亦乐乎的在鱼缸里
在跑道上

跑着
跑着

现在我终于从鱼缸里跳出来
一步一步迈向海洋
真正的跑道

准备好了吗?

仿佛从来没能准备好过

30.05.2009
Sundown Ultra Marathon
84公里超级马拉松

的前言之一

跑昏了

休息了一个星期
昨晚,我只想跑
心里有个数字
5圈
相等与19.2公里

我跑的跑的
从日落时分人潮最多的时刻
跑到天色全黑人影只剩三两只
跑完后有点得意的做着身体舒展
后来看看表
天啊
怎么只有4个圈的记录?

到底是我跑少了一圈还是按错了记时表?
到底是怎么回事

我觉得很不可思议
我努力的去想每一圈所见到的人事物
可是我很混乱
根本没办法记起来
每一圈都那么平静
完全没有什么特别的景物去分辨那是什么距离第几个圈

脑袋完全空白
意识仿佛已经进入了冥想境界

我有点沮丧
无论如何都无法记起我转了多少圈
明明是5个的
却没有时间的纪录
也忘了是在什么时间开始什么时间结束

我记得我明明在跑着
那么
我是不是消失了一个圈的时间呢?

那段时间
我到底去了那里
在做什么?

跑昏了。。。
脑袋有点混乱

星期一, 5月 18, 2009

偷懒

由于趁着身体不适而提早进入Taper Zone,所以就称这为偷懒。
上星期完全没有跑过长跑,总里数只有22公里,真丢脸!

常常在回乡后就懒得跑长的,因为那儿有个更另人喜爱的练习场地,Bukit Pelindung。我一直都有在部落格里提起过。那是一座铺了柏油路的小山路,斜度大概有10-20%不等,总长只有2公里。快步上山大概费23分钟。我曾经挑战自己用跑的上去却未能做到。当时心想用跑的上去真辛苦,要是我真的做到了全马肯定做Sub-4!

如今,我真的一口气跑了上去,耗费18分钟,那么,Sub-4真的在望?

星期二, 5月 12, 2009

Apologize

For the statement of "By comparison, the trek up Mount Kinabalu was like a walk in the park, she pointed out", I must apologize and explain further here.

I think I was misunderstood the question of Yeh Ern when he was asking me if compared to Mt. Kinabalu. The correct meaning should be: to EBC, it takes 2 weeks, to KK, it takes 2 days; this is the comparison I meant, the duration not the difficulty level.

So sorry about that and I don't mean to offend Mt. KK and my great outdoorers.

星期一, 5月 11, 2009

一百以后

跑过了周哩数一百公里
确实累坏了

双腿好像不是我的
跑起来变得很笨重
怎么慢下来都好累

身体好像不是我的
胃口变得超大
怎么吃都不饱

老板娘半信半疑的给我盛饭
我顾着说,加饭加饭!
她心想我大概是饿了好几天
个子那么小哪吃得那么多饭?

可是还是有朋友说
妳怎么忽然瘦了呀?
都已经够瘦了
再瘦的话就不像话了
连家也不敢反
怕父母看了心疼
他们肯定会说
别跑了。。。

不跑不行啊
真的
都付出了那么多
不跑会死
不。。。
比死还难受

双腿很重
还得跑
上个星期的周哩数有68公里
这个星期应该做至少60公里

最后的冲刺

Ameba in NST Tech & U Blogger's Say

Great outdoors, in experience and in writing
by Lim Yeh Ern

CHAN Chui Miew’s obsession with the great outdoors started with some gentle persuasion from well-meaning friends on an innocent cycling trip.

It eventually led her on a journey of self-discovery.

At a time when many of her peers are slowing down due to family commitments, Chan is just warming up in preparation for an upcoming ultra-marathon, training up to 42 kilometres on her “long run” during weekdays.

“Once I have set a goal in any running event, my schedule is just sleeping, eating, working and training. When I don’t set any goal in running events, I go backpacking, touring by bike or trekking,” she said.

Despite having cycled almost the entire country and even to southern Thailand from Alor Setar, her most memorable trip was a solo from Shah Alam to Port Dickson, camping overnight at the beach and back the next day through Sepang.

Her only company was her custom-assembled mountain bike adapted for touring duties which she called Buck. Along the way, she met curious locals, asking the usual questions such as where she’s from and how far she has cycled.

Apart from solo bicycle rides and marathon events, her travels even took her through a month-long solo backpacking trip to Nepal and all the way to the Everest Base Camp.

“I got to explore both Nepalese and Tibetan cultures and see the famous mountains at the Himalaya Range and Everest,” Chan said.

The 5,360-metre hike up to the Everest Base Camp took two weeks.
“The journey inspired me to help the undeveloped region, but I’ve yet to find the chance,” Chan said.

By comparison, the trek up Mount Kinabalu was like a walk in the park, she pointed out. (Ameba note: Actually I've never been to Mt. KK, I don't really mean that... I do respect the Mountain! So please don't misinterpret, same as I'll never say 'I conquered' a mountain)

The 30-year-old data analyst blogs mostly in Mandarin simply because she expresses herself better in the language. Sometimes, she adds entries in English for the benefit of a wider, like-minded audience.

The name of Chan’s blog, Blue Ameba (http://blueameba.blogspot.
com), is derived from her nickname, Ameba, which she explained, brings about a meaning of change while “Blue” describes how she felt when she started her blog.

“Most people I meet during my runs only know me by my nickname,” she said.

While Chan thinks having a handheld GPS receiver and a waterproof outdoor camera would add more value to her travels at more cost, she’s currently making do with her existing camera along with Google Maps and a physical map.

While many of her peers regard her as odd, she doesn’t worry too much about what people think about her lifestyle.

So, why does she keep doing what she does? “I like ‘reasonable’ adventures, and I always like to break the barrier in any activity. It’s a challenge to me. If I did it, it’s a credit; even if I failed, at least I’ve tried. There is no regret. I just want to paint my life in colours, and do it when I'm still able to."

Remarks:
Availabe at NST Online and New Straits Times today's (11th May 09) paper (Tech & U)

星期日, 5月 03, 2009

Finally, it is 100km

This is the 5th week to Sundown Ultra Marathon.
This is the 20th week since my training began.
It is 101km weekly mileage, for the first time, and perhaps the last.

With Chen the flying pig's advice, it is just a nice timing to hit 100km weekly mileage one month before the race. Then follow by a lower mileage, says 60-70km for next two weeks before actual taper down. It is not recommended to taper down too early because body will get lazy.

This morning's run is just fantastic. I had 26 hours rest (the feeling is just like jet-lag) to let my body recover from 46km finished on 2/5 4am. I woke up later than planned and I reached Bukit Aman at 6.30am on Sunday, 3/5. I started my run at 6.40am which is quite late as I'd ended at 9am.

The weather was superb nice in the morning which is totally different from past few weeks' morning which are hot and humid. The air was so refreshing and the 6.45am sky was clear and as blue as saphhire. My legs were set off with a little heavy move, but all soreness gone after 2km warm up. I did a 21km easy run and returned to Bukit Aman by 8.45am.

Yeah, I logged 86km from 1/5-3/5 three days in a row, but I'm still pretty sure that it going to be painful to run a 84km in one stretch!

Just smile, even it is painful.

星期六, 5月 02, 2009

Keep Healthy to Be Fit

I was just too tired in writing anything when my body was not feeling well. I was attacked by serious throat infection and minor fever for twice in 2 weeks time. I felt weak after taking all kind of medicine and antibiotics from 13/4 to 24/4.

I suddenly realized that having a healthy body is much more important than having a fit body. Well, some say ‘Keep Fit to Be Healthy’, but I’d think that, ‘Keep Healthy to Be Fit’. Once your body is weak, there is no way to be fit at all!

I did a 42km LSD on 25/4 (Saturday), when I finished my last pill of antibiotics on Friday. However, my body was mad of me. I started my run 4.30am at Lake Garden, then WT joined me for 30km at 5.45am. I’ve never experience this kind of tiredness before where I started walking before reaching Jalan Duta. I was hoping for a de tour but WT and Malvin who started together with us were far ahead. Malvin was waiting for me across the road. So I have to keep on but with very slow pace and walk for couple of times. I felt good again after boosting by Endurox at a very early distance.

Eventually I just continued and kept moving forward with own pace for the remaining distance till back to Bukit Aman. There’s a feeling of disappointed. I upset with my body condition, and my body was upset with me too! I called the week off and took full day rest on Sunday to rejuvenate my body and mind.

Still feeling weak when the week started. Only a recovery run and a tempo run had been carried out before coming to 1st May.

Total Distance covered on 25/4: 42km
Time: 4.30am – 9.40am

I gotta prepare for my 1st nite run at Putrajaya organized by Terence, and I aim for above 42km (50km was in mind). There was a Circuit Run organized by Pacemakers at Lake Garden in the morning, I company WT for his extra miles before starting of the event. Thanks Tey who has number of years and experience in running ultra for giving lot of useful tips while waiting for the CR to start. I head for Double Hills where WT joined the CR pack. I was making sure to get a lot of rest and sleep before 4pm to simulate the Sundown the day where Ultramarathon starts at 7pm.

The nite run started at 9pm in front of Palace of Justice. There were a lot of great runners turning up. Thanks Victor and Frank for the information. It is 11.5km per loop, our car is the support station at half way mark. Everything just behaves differently when running at midnight. I started to feel tired (or sleepy) when I was going 20km, it was between 11pm-12am. Running at my usual sleeping time is not an easy task. Again, I guess my body was upset with me :P

I refuel myself with water and Endurox. I have banana, raisin and sweet potato for food, but ended up sweet potato remained untouched.

All runners were still in group for the first few kilometers, slowly all were separated with distance. I did it alone until 35km before meeting Alex and a lady called Michelle. Alex has been training hard to make sure he complete the ultra because he is running for charity.

I called it off after 46km, 6 hours. I was going slow and there was significant drop of performance after 42km, and both knees were stressed out and painful at my foot. I dragged myself for the next 4km and luckily with Alex’s companion. That’s all I can do, but quite worry because of not hitting 50km till now. Next, I need to depend on my HEALTH, only healthy body and healthy mind can make me complete the 84km. FITNESS level won’t improve much now as it’s coming to taper period.

Total Distance covered on 1/5 - 2/5: 46km
Time: 9.00pm – 3.00am

Bless us.