.... 蓝色阿美巴 ....

结束

2011-06-03T23:53:00.004+08:00

这一章
要结束了
下一章
要开始了

那程路
走走停停
停停走走
最后
还是停下了

从空气里
捡回零散的幸福
终于
又回到了自己的手中

深深的吸入一口气
那是自由的味道
混合了海洋的咸味
青草的鲜味
花的香味

就是
没有你的味道

度假

2010-12-07T12:48:00.002+08:00

像度假般
回来怀念的地方
看一看收藏过的记忆
曾经的喜怒哀乐、风花雪月
如今像微风飘过
传来阵阵花香

微微一笑
又把记忆置之
挥一挥手
就走了

隐形的翅膀

2010-09-04T13:57:00.002+08:00

无意从电台中听到了这首歌，叫〈隐形的翅膀〉。这是一首好动听、且好感动的歌曲。久久以后再重听，心情会忽然沉住了，回想到当时最初被感动的时刻。

隐形的翅膀-张韶涵

每一次都在徘徊孤单中坚强
每一次就算很受伤也不闪泪光
我知道我一直有双隐形的翅膀
带我飞，飞过绝望
不去想他们拥有美丽的太阳
我看见每天的夕阳也会有变化
我知道我一直有双隐形的翅膀
带我飞，给我希望
我终于看到所有梦想都开花
追逐的年轻歌声多嘹亮
我终于翱翔用心凝望不害怕
哪里会有风就飞多远吧
不去想他们拥有美丽的太阳
我看见每天的夕阳也会有变化
我知道我一直有双隐形的翅膀
带我飞给我希望
我终于看到所有梦想都开花
追逐的年轻歌声多嘹亮
我终于翱翔用心凝望不害怕
哪里会有风就飞多远吧
隐形的翅膀让梦恒久比天长
留一个愿望让自己想象

Go Further, Be Stronger

2010-06-29T10:24:00.003+08:00

With only total of 330km training mileage in past 3 months, I managed to finish strong in Standard Chartered KL Marathon 2010 with Personal Best 4:31:xx. Thank God for giving me strength and being with me.

I was feeling good during the whole 42km, some tiredness and pain were bearable. I just love pacing myself.

HAVE FAITH… When I go further, I’ll get stronger. I was like hearing the song ‘The Waving Flag’ all the time. Whenever my pace drops, I just kept telling myself, ‘just maintain if cannot go faster, but not drop. I’m going to finish strong.’

I could not feel much different for being a charity runner. I was still hoping for my PB and concern about my performance but not how could I change the life of the people in MAB? May be I’m expecting more, something truly useful to the needy. I feel bad that I used so many sponges, which all have been throwing into bins; so many paper cups were disposed without recycling… and a runner just lost his life in the run due to sudden death.

However, my passion for running is increasing over time; and the love towards running is more than numbers can describe.

如果跑步不是一种运动，也不是比赛。。。

2010-05-25T13:49:00.002+08:00

那可能是一种艺术
或哲学
或纯粹是生活

那么，
跑者就不在乎速度
也不在乎谁比谁快
也不在乎奖金有多丰厚

就只是不停地跑
无意识地跑
见路就跑
绕着地球跑
累了、痛了就停
身体恢复能量再继续跑
就这样的跑着跑着。。。

直到身体与精神说：
够了，就是这里

就在这里
换个方式
重新开始跑

Supporting Malaysian Association for the Blind

2010-05-01T12:18:00.009+08:00

I thought the payment method from SCKLM website has some issues since my payment was delayed for 2 days. After losing track for a week and so, I'm suprise that the donation has reached RM430 as at 30/4/2010. Thank you for those who donated, it is very much appreciated.

I was having my regular weekend run starting at Bukit Aman this morning. The sunrise was rather beautiful, the sky was painted orange-red. The mountain is standing still at the far east. If I were in the mountain, perhaps I cannot see the beautiful sky, but I can hear the beautiful birds' singing.

I'm so thankful that I have no physical impairment, and I can easily support my live with basic needs, or even more than the basic needs. But for a blind person, it may not only affected him/herself, but may also affected the whole family.

Imagine if the father who is the source of income to the family become blind, the result of it may be, the kids have to stop schooling and go to work to support the family. The life of the family become difficult. We wouldn't want to see a kid lose the education opportunity. I'm not sure how many cases like this have in our country, but I'm sure, there are many cases in poor countries like Africa, Cambodia, etc.

RM30 is not too much for us, it may be only 0.01% of your monthly income, or may be is your hourly rate. But for a blind in Malaysia to earn this RM30, it may be take him/her 1 or 2 days effort in selling pocket tissues.

Do not think it may be too less, because your 'less' may be 'huge' for somebody else.

Play a part in creating a loving community. Visit Malaysian Association for the Blind or SCKLM donating runner for supporting them.

Standard Chartered KL Marathon 2010

2010-04-20T22:24:00.003+08:00

When I was in Australia, the day before my departure for homeland was Australia Day. That day was a beautiful sunny day, there was a fireworks show awaiting us in the evening at the riverside at Perth.

I was so excited to be in the crowd and enjoyed the fireworks. We used to say how beautiful the fireworks are, but when I close my eyes, I could not see the beauty, but yet I felt terrifying because the sound was like the fire in the war.

I thought of the people who are visually impaired. For they, they would never see the beauty of the fireworks, they could only hear the terrifying sound. Pray for the people who are blind, may they not hear the terrifying sound but see the lights, and the color. The beauty of the world is much more than the fireworks. Thankful that you and I can see.

I was once hope to run with a blind. Then, I think can run for them.

This has become my motivation to be a donating runner for Malaysian Association for the Blind.

But somehow, I found the payment system has something wrong, so, I'd urge you to donate directly to Malaysian Association for the Blind through their website instead of going through the SCKLM website.

God Bless.

2010-04-01T08:54:00.004+08:00

Word4u2day

When you say, 'I can't solve this!'
God tells you, 'I will direct your path.' (Proverbs 3:6)

When you say, 'It's impossible!',
God tells you, 'Everything is possible.' (Luke 18:27)

When you say, 'I feel all alone!',
God tells you, 'Never will I leave you.' (Hebrews 13:5)

When you say, 'I can't do it!',
God tells you, 'I can do everything through Him who gives me strength.' (Philippians 4:13)

When you say, 'I don't deserve forgiveness!',
God tells you, 'I have forgiven you.' (1 John 1:9, Romans 8:1)

When you say, 'I'm afraid!',
God tells you, 'Do not fear for I am with you, I will strengthen you and help you.' (Isaiah 41:10)

When you say, 'No-one really loves me!',
God tells you 'I love you.' (John 3:16)

When you say, 'I don't know how to go on!',
God tells you 'I will show you.' (Psalm 32:8)

KL Tower Towerthon

2010-03-23T08:47:00.003+08:00

This is a truly amazing and challenging event, although total time took you to the top is only less than half an hour, but it is the hardest event I had ever taken part, KL Tower International Forest Towerthon 2010.

The 800m uphill running at the beginning is good enough to drain your energy. For the first step I stepped on the staircase, I already exhausted, breathing huff and puff like going to collapse. Further on, there were countless staircase and uncountable levels. I could not figure out how many levels I had passed and how many levels to go. I could only focus on my legs climbing one step at a time and concenrate on my breathing to increase my inhale and exhale. Until at certain points, I felt that strenght was with me (Thank God!) but my breath was going to stop.

One thing is, I could not feel the finishing excitement because I could not see it. Somehow I fall in love with this challenge although I am not advantage at all in this kind of dashing event. I'm sure I cannot compete with others, but I'm sure I can outdo myself next time.

I did it in 22:44 rank around 15th or 16th in Women Open. Not too bad though but it was really a bad choking experience!

Back to Kindergarten

2010-03-15T13:10:00.002+08:00

Some say, 重出江湖 (the return).
But I say, back to kindergarten learn ABC 123.

It has been exhausting running KLCC 3 loops and Lake Garden 4 loops. All my body parts could not coordinate well to run at pace 5'40/km, breathing was totally out. Stamina has gone with the wind. So now I can just back to basic, keep practicing and rebuild the base.

Counting 1, 2, 3; Learning A, B, C...

Long Lost Run

2010-02-07T19:56:00.005+08:00

It was a good run at Putrajaya Night Marathon, 6th Feb 2010. My category half marathon started at 8.30pm. As expected, it was a humid night without breeze. Wern Tien and I completed the run together with 2 hours 18 minutes, abit out of our target but that didn't not matter because our aim was to complete with injury free. My sister did her first half marathon with 2 hours 34 minutes.

I started the run with 8min/km pace because I encountered a little stitch at my lower abs. Poor Wern Tien have to keep this slow pace with me for first few kilometers. I could only started to feel my body fully warmed up and in action at 6km. Slowly picked up my pace and there was where hilly course started. I love hill running, but I don't know since when I could do so good at hill. We took 1 hour 05 minutes to reach 10km, I could feel my pace was picking up consistently and I was hoping not too much or else I would running out of gas very soon.

My legs were doing fine, but my stamina wasn't catching up so smooth. It was obviously dropped of performace at 15km. Praise God, it wasn't the sign of hitting the wall, but just a bit tiring. So I tried to breath deeply and changed some styles to ease the body condition and knee strees. 6km, 5km, 4km to go... I started counting down and hoped to finish as soon as possible, but yet I must maintain a sustainable pace in order to finish strong.

When we came to 4km to go, which about reaching the PM building, I was about to cry out because it was so suffer to keep the pace yet I didn't want to be left behind. My full concentration was at my body condition instead of anyone else in front or behind us. I was so glad that there was a refreshment station at last 2km, I stretched my hand and hoped for a volunteer to hand me a cup of water, and he did a very good job. Here the second wind has come. I started to increase my pace untill finish.

The whole journey is about to counter a kilometer by kilometer. So close to defeating enemy one after another. While you think you've defeated many of them, yet there are more to come and your energy keep losing. So what actually make you stay motivated and strong? Everyone has his/her own stratergy, most important is, Never Give Up!

Thanks Wern Tien to sacrifice his personal best and marked his 'personal worst'. Congratulations to those who completed their first half! After all, it is just a run, but the run has taught you some lessons and perhaps brought you some funs. And it was so good to see my running friends on the course!

Running is My Passion

2010-02-03T21:18:00.003+08:00

I was trying to recall how many running workouts did I do in the past few months at down under? I think... not more than 10 in New Zealand, and not more than 10 in Australia. So you and me laughing out loud because I said 'Running is My Passion'.

But I need to tell you again, and again, I Love Running, no matter what! Because, it took lots of courage to take up running again after fitness level dropped to zero. Still remember those days where you couldn't really run for 2km? And you started huffing and puffing after 10 minutes run? I had to face these situation again when I had not been running for weeks or months. We all know that this is disappointing and it needs lots of courage to overcome this obstacle.

I was glad that my running journey has been up and down, so I learned how to manage my progress, eat the correct food, self motivation, etc.

I could feel my stamina was terrible, I was huff and puff after a 5km run with 6''30/km pace. It was disappointing, but I knew with few more trials, it would be a past.

So I did again same workout, 5km, same pace but I felt better without much huff and puff.

Next time, I tried again with longer distance, slower pace without huff and puff, and few more times I could run with confidence.

When the weather was too hot in Australia, 40 degree celsius, I could only do strenght workouts to strenghten my core muscles. It helps alot in my next training.

I monitored my training, in term of physical, breathing, posture and diet. When I found my knee has a little bit uncomfortable, Glucosamine & Fish Oil was added to my supplements. Till then, my longest running workout was 10.5km with 6min/km pace. I did twice 7km tempo run with 5''35/km pace, they were good. Although the performance was far more worse than my previous workouts during my peak time.

Patience is what I need to catch back my fitness; Passion is the one that drive me this far, again and again from foot hill to peak, from peak to foot hill, and again and again... One without passion will stop at foot hill after coming down from peak.

So, run with your heart, not your legs.

See you at Putrajaya Night Marathon, half marathon and to be finished in 2.15.

Home Sweet Home

2010-01-28T16:00:00.003+08:00

In the past 7 months, although it was not a great journey, but I'm glad that I was there, and now I'm back.

7 months at Down Under, New Zealand and Australia. I had experienced the weather as cold as -5 degree celsius and as hot as 42 degree celsius. I had experienced rain, shine, hail and snow. I had met nice people and disgusting people. I had stayed in a 30-bed mixed dorms with cockroaches and in my steady tiny blue tent. I had experienced worry about tomorrow's bread. I had seen the most beautiful sky, clean and refreshing air. Most important, I found a beloved man on the journey. He guided me through, be with me, comforted me, lifted me up while I was down.

Praise God I found Jesus on the journey.

Happy New Year

2010-01-02T07:19:00.002+08:00

Happy New Year to All!
May the past sweep by wind, and you, go on... with full of strength.

Be healthy always, let caring, love and joy around you and pass around.
God bless always.

Blessful Days

2009-12-04T14:43:00.002+08:00

Although the job has been tough, but I was blessed, and now I was placed under the shed to pack capsicums, chilli and eggplants and no longer work outdoor under the heat with flies around doing picking. The most important thing, I'm working with a really good employer who protect us from the harmful contractor that we were working for before.

It was a dramatic incident, in fact it is really scary. I never know that I had been working for a man who was put in jail for 3 years due to aggressive rape! And this man is so violent and talk aggressively. I'm so glad that I left there and came to a safe place.

Thank God that we are safe although our money was cheated by the terrible man. I believe, he will fall one day with no mercy.

Working at the Farm

2009-11-26T09:56:00.002+08:00

Picking capsicum and chili. It is hard work. Please bless the person who pick it or pack it whenever u eat the capsicum or chili.

Malaysia Blast

2009-11-19T12:59:00.003+08:00

I got to see this news from an Australian paper and classed it as 'Malaysia Blast'.

English at work is weird
Malaysia's deputy education minister has said that speaking English in the workplace is "weird" and harmful to the culture and identity.

Mohd Puad Zakashi said employees in the private sector used English 99 per cent of the time and should switch to Bahasa Malaysia in order to show pride in the national language, the New Straits Times reported.

Little Wishes

2009-11-19T12:54:00.002+08:00

"I wish to stay at a place without flies."

"I wish to taste Coke."

"I wish to have a dress."

These little wishes seem like will only be coming from a poor little girl living in Africa. No, these are my 'little wishes' in Australia.

Moving to Melbourne

2009-11-07T10:32:00.002+08:00

This is a little unexpected to be moving to Melbourne so fast. It should be my last destination before heading back to home country.

I'm leaving Queensland without much exploration. Too much people too little work, and I've too little time and too little money.

I must learn to TRUST, although I can't feel the ground. Hope the Melbourne Move is a better move.

Healthy Breakfast

2009-11-05T14:51:00.004+08:00

How much time do you spend on your breakfast everyday? 10 minutes? 15 minutes? Not at all? Or do you munch your bread while checking your email in your office? That was what I did for the past few years, but now I always have plenty of time for my breakfast. Of course the main reason is I'm still remain jobless in Australia but this is so fortunate that I discovered the benefits to spend longer time for breakfast. Perhaps that is the highest quality time I have everyday.

You must be thinking what kind of BIG breakfast I have daily. But to be honest, there isn't bacon & egg, cheese & ham, etc. What I have is only coffee, toast and cereal with milk, plus a copy of 'The WORD for TODAY'. Below is the words for today (5/11/2009).

'...God will help her at break of day.' Psalm 46:5 NIV. Day break, a symbol of new beginnings, gives you confidence that beyond this time of trouble and testing, a new day is at hand. 'Great is His faithfulness; His mercies begin afresh each morning.' (Lamentations 3:23 NLT)

I always enjoyed my breakfast during weekend after running workout when I was in Malaysia, that simply an award. Since I've been traveling, I simply so grateful to have cup of coffee, toast and cereal with milk while I've no income at all. Financially stress can be depressing, but your strength will always be regained as described as above.

It's the best time we appreciate food after fasting for the whole night, and while we have not been interrupted by any other daily issues. And it is also the best time to have your soul food fed beside feeding your stomach.

Thanks to the farmers who grow wheat/grain/cocoa, thanks the rain and sunshine. Above all, thank to God.

Spend a little time and pray, hope any other hungry children can share your breakfast. Sometimes you'll find a minute or couple of minutes for peace, and it is the time you can see reflection of your past and direction of your future.

If you are always too rush for work or family stuff for the breakfast in weekday, find a personal lunch, or dinner, or perhaps anytime during your weekend. It is good for health, beside running :)

What a Laugh

2009-10-23T09:45:00.002+08:00

I'm looking for bike, to be more specific, it should be a bicycle but I just tried my luck to search on a website selling used bike (motorbike).

In the search criteria, I selected price Max AUD$500. Guess what I got from the search result?

A Number Plate!

1st Week in Australia

2009-10-15T08:46:00.004+08:00

You must be expecting me to compare Australia and New Zealand. Well I'd say that's too early, but from the realistic matters, I can eat cheaper in Australia but not accommodation and transport.

When I say eating, means self-catered. Buy food at marker/supermarket and cook at the hostel. I'm not sure how much the meat cost in Australia, so far I've no interest in looking at them but I assume they should be about the same between OZ and NZ. The vegetables and fruits can be far more cheaper and can be far more expensive than NZ. That's depend on what/where you buy the veggie/fruit.

Watermelon - cheapest fruit. Only max $1 per kilo
Banana (one of the names is Lady Finger) - EXPENSIVE. $4.00-$5.00 per kilo. But I saw $1/kilo at the market (pasar)
Apple - more expensive that NZ.
Avocado - MY FAVORITE and it's CHEAP. I had avocado sandwich for lunch for my entire week. It only cost $1 each averagely (depend on size). It is $2.50 in NZ.
Lettuce/tomatoes - quite cheap if you buy at market compare to supermarket.
Paw Paw (it's Papaya) - Very Expensive than Malaysia. It cost $3.50/kilo

So for my lunches for the week, it was about $12 in total.

But two things, that's bored to eat the same meal for a week. I bought avaocado in bulk for better bargain, there are heavy stuff!

Most important, I feel good and satisfy with the simple, fresh, healthy and nutritious meals.

Accommodation is much more expensive than in NZ! I've to pay $21/night in a 30 bunks room, but I can enjoy a bed in 8 beds dorm in NZ for the same price. You can imagine, 30 bunks room is just like refugee camp, everyone from everywhere with their own behaviour will live in the same room. So you must not be fussy to survive in this kind of environment. Sometimes the room stinct, cocroaches wandering on the ground....

And you must not complain for squeezing in for a space for cooking your dinner. If you wait for low-peak hour, that would be supper.

What I do is to adapt and adjust. I can't be the same like I live in NZ, there are lots more tolerant needed here. The simpler your meal is, the less frustrated you have. Pass by the partying bars and let it be, I will find a corner for my reading. (1 thing I won't adapt to is Party. I hate that)

Now.... I'm still stopping at Brisbane, a city just like KL, nothing attracts me here. I just need to look for job opportunities in elsewhere, station for a while will save more. I got to move wisely here because there is no cheap intercity bus in OZ like nakedbus.com in NZ.

If you watch the movie Australia, that's what I'd like to be. But in realistic, I know I can't, not because I can't ride a horse (in fact I can), but I wont want myself to drove the cattles to die.

That's all for my first week...

Surfers Paradise, Gold Coast

2009-10-10T17:47:00.003+08:00

Here I am at a place with heaps of sunshine and able to run in singlet and short!

That's Gold Coast. I had been running at 6am the day after I touched down, because I have 3 hours jet-lag, that was 9am in New Zealand. Well, Gold Coast here sunrise at around 5.15am and sunset at around 5.50pm. I expected some 'culture shock' but it was not that much after traveling to Aucland.

Why?
I've never seen a busy city with so many people sine I came to New Zealand. I saw that at Auckland.
I've never seen a sexy woman walking on the street to party since I came to New Zealand. I saw that at Auckland.

And now, I saw all these Gold Coast, Australia.

Truly, I miss New Zealand's peaceful life. Because I'm a peaceful person ;P

I been to surfing today, it is tough. very hard especially walking againts the before surfing the wave. I was exhausted for the 1st few times and getting better. Practice makes perfect, nothing too hard if you willing to learn.

另个旅程

2009-10-05T15:40:00.002+08:00

好不容易停了下来，又得起步离开了。在Cromwell的日子是一辈子忘不了的，在水果店上班的日子，一星期只休一天，累得时间过得特别快。虽然小木屋里有点冷，但对一个漂泊的人来说，那已经是很好的环境，至少有‘家’的感觉。离开水果店的那一天，老板娘的拥抱和亲吻就像一个母亲对孩子的爱。这段日子，从冬天到春天，看着大地转绿，看着花开花落，看着地上闪闪发烁的霜，看着希望的到来，一切冲满了感恩。

纽西兰，我肯定会到回来，到时候夏天，我就骑着脚踏车，翻山越岭。。。

9/10就飞澳洲了，必须启动快要到截止日期的打工度假签证，错过的话也就一辈子都错过了。

Working at Cromwell

2009-09-10T11:35:00.002+08:00

Hello dear friends, no worry about me I'm working at a fruitstall as a retail assistant. Everything is settled now. Cheers and thanks for those who prayed for me.

May God bless you.

Hit the the Trail and Touch the Rainbow

2009-08-20T17:36:00.006+08:00

Arrowtown, a town which is 20km away from the happening Queenstown but apperently, it is so beautiful and peaceful. It is such a lovely place...

I walked up the snowy trail. Whole track was full of snow and some of the snow was as soft as powder until you wouldn't want to walk on it and spoilt the beautiful snow track. This was the second time I was so close to snow, to so much snow.

I walked up the trail beside the river, then the strem, then the ridge. I ran through the same path again and again which I love so much. It is a wonderful breathtaking open space that you truly feel the freedom and ready to take off and soar like a hawk.

I passed the gateway to Paradise and saw the rainbow, it was so amazing and I could feel like touching it. Everything is so wonderful and it touched my heart. I spent most of the time walking with the wonder of nature, I appreciate they are so graceful that made my hard time passed peacefully.

Rainbow over the Meadow

2009-08-11T17:40:00.002+08:00

It has been not too good till now. This is first time I feel stress of applying a job and being unemployed. I have never face this problem at all in Malaysia, either our economy is still good, or my profession in Malaysia is good. When I came to New Zealand, I have 0% successful rate for job applications from factory worker, cleaner, cafe assistant to carnival crew...

The most popular job for working holiday visa holders is fruit picking. Unfortunately, it is only available during Summer. Don't forget there are two seasons aways from now. The people have been told seasonal work in New Zealand is all year round, but there are hidden clause behind and you have to pay the price.

Even a local is unemployed, what do you expect for a foreigner? I've been stressed out for failing getting a paid job. That might be the person is placed at the wrong place and wrong time, or the piece of gold is hidden behind a rock.

This path is harder than running an ultramarathon.
I was in Queenstown the beautiful lake district, but I did not enjoy much. When I recall the moment in running the ultramarathon, although it was suffering but it was a beautiful journey and I enjoyed so much. So it is about your mind, body and soul, not just the surrounding.

My working mate drove me and few of the backpackers mates to Paradise. Yes, the place is called Paradise at Glenorchy. It is real cool and as beautiful as Paradise. It had been drizzling, but rain and sun did a very good job as they made beautiful rainbow. We saw a few of rainbows over the meadow. Rainbows always show after showering, hopes always there as long as not giving up.

May force be with me.

Dance With The Rain

2009-07-31T17:31:00.002+08:00

Before coming to NZ, I thought I just need to cope with the cold. Now I realized I need to cope with the storm and rain too.

I've left Greymouth, left the cheerful family of 3 and a dog.

There was once I was sleeping warm enough in the house with glass rooftop under millions of stars.
There was once the dog Cashew ran with me around the housing area in the chilling wind.
There was once I visited the kid's Grandparent and they served me a cup of tea.
There was once I saw the mixture of mercury and gold pieces turned into GOLD nugget.
And there were many nights I slept under strong wind and storm outside...

Angel and I been traveled south via west coast, passed and stopped at the glacier village, waterfalls, lakes, snow mountains, etc... I must learn to dance with the rain, it has been raining so much.

Take a walk in the rain, smile to the ferns and the trees in the track walk. This is how to dance a Waltz with the rain.

Cheers,
ameba at Wanaka (windy lakeside township and now I need to learn how to dance with the wind)

Moving to the West

2009-07-10T10:47:00.002+08:00

Today is my last day at Oamaru. I'll miss this place, the old buildings, victorian bike, bush walking, penguins, Empire Backpackers, Ticker (the cat), scones, oat cookies, coffee, etc...

Nothing to worry while staying here, just have to beware of snack-thief. My chocolate and self baked oat cookies was stolen! So beside cash, snack must not be visible by others.

I'm moving to west coast, Greymouth soon, will be staying a Kiwi's family house and do some housework and have experience and culture exchange.

鹰扬

2009-07-09T18:46:00.004+08:00

当初
我在办公室埋头苦干
忽然抬起头
眼前所有的同事
也在对着电脑埋头苦干
为了上班而上班
为了工作而工作

我的蓝天在那里?
我为何像只被囚禁的鸟?

从那天起
我决定
去寻找
那片蓝天
展翅翱翔

鹰
本来就应该扬长长空

Good Run!

2009-07-09T13:41:00.001+08:00

Today's weather is really nice, fine weather, clear sky and sun up. I smile and changed to my running attire, with a map to follow another walking route I've not make. The route called Skyline and it is about 5km. It passes through farms, facing snow mountain and coast at the back, turns to bush, and comes out to residential area and repeat. It was about 12.45pm, according to the clock at Waitaki District Council building.

I ran up the hill beside the farm, said hello to the snow white sheeps. They looked fat but in fact they are not. Beware of sheeps dung but can't avoid, too much... I navigate and run at the same time, sometimes I thought I lost the way, missing some turnings and made lots of U-turns. Running up and down with nobody except sheeps, sometimes horse, then passed a bush area, follow the track again uphill and downhill between green and blue. It felt like a horse running free, and an eagle soaring in the sky. Breath is fresh, and feel the freedom.

This is what I'm looking for...

Nothing is even better than having a nice hot shower and a delicous meal after the workout :)

Some Photos

2009-07-08T13:50:00.008+08:00

Stayed at Rolleston YHA Christchurch, opposite is the Art Gallery. Suddenly I feel myself like a poet in England :P

Kaikora, a very nice and peaceful place. but I just stopover for twice 20mins each. I hope i can come back... and sail out to look for dolphines and whales.

Bush walk at Oamaru, nice feeling and nice view.

Yellow-eye penguin going back at sunset. It is so close to me, passing by and said 'hi' just 5m in front of me :)

Lazy seal doesn't eat penguin, they are penguins' colony neighbour.

Wine tasting at Whisky house, there is a special Whisky with berry flavor, nice! I bought a 50ml 15-yr old normal whisky to warm myself in the freezing night.

Victorian Bike

2009-07-05T19:02:00.007+08:00

Oamaru is well known a Victorian Heritage, some of the buildings were designed and built in mid-1800s. The hostel I'm staying now was built in 1867. I see the clock and hear the clock everyday where it is the former Post Office in 1883, now the Waitaki District Council Offices which just located opposit of my backpacker hostel, Empire Hotel Backpacker. There are other great historic buildings have been well conserved around the town center.

The Victorian Bike is another thing that caught my interest. I was wondering how they climb up the seat and where is the break... After a while, I realized there wasn't anything called 'break' for a Victorian Bike, if you like to stop, just hold the pedal and press them backward, that's the 'break'! I feel it when I rode on it, it is pretty dangerous going down the hill and it can never climb a steep hill as there is only 1 speed :P

Above is the one we saw displaying in front of the shops. We could only ride on the Victorian Bike like below which look similiar to our 'old black bicycle' with $5/day rental. Good workout! I sweated the most since I came to New Zealand :P

A Gift from Rainbow

2009-07-04T09:31:00.007+08:00

Rainbow, here I mean a girl from Hong Kong who stayed at our backpacker hostel for two days. I've been staying at Oamaru for more than a week, and I already visited all places that a visitors would go. I was her 'personal' tour guide to watch blue penguins near by our hostel.

Many guests came for penguins viewing, yellow-eye penguins and blue penguins. They are really cute :) Blue penguin is the smallest penguin among all kind of penguins in the world, an adult blue penguin is roughly about 1 feet height; where yellow-eye penguin is slightly taller than the blue penguin. The best time to view the blue penguins are about 5.30pm (around sunset time in winter) where they finish hunting in the sea and back on shore to go home. So you see them swim near to the coast, then stand up and walk slowly to up to the shore towards their home at bushes on land. When they back to home, sometimes will come out for a walk. So do the yellow-eye penguins.

I led Rinbow to the blue penguin colony where she lost her way the nite before. How kind is she when she got to know that I didn't have a sleeping bag, she left her sleeping bag to me before leaving the hostel. It is such a warm gift that I first got from a stranger where we just met for less than 36 hours. Of course I didn't except anything when bringing her to view the penguins (but it was really a chilly nite). This is just something that I always believe and have been praticing, be sincere when you make friends.

Thanks Rainbow, and thanks the penguins :)

Cooking and Baking

2009-07-02T18:34:00.004+08:00

Weather is always around 5 to 9 degree celsius. Sometimes it was drizzling, unlikely to have clear days now. The wind always strong and freezing.

The daily routine is almost the same. Wakeup by the natural alarm, an 100 years old clock tower just opposite of the backpacker at 8am. Make myself a cup of coffee, slices of toast with jam and then enjoy my breakfast. It always a cherish moment to have a cup of hot coffee in the chilling morning and look outside the window hoping for a clear blue sky.

Now I enjoy cooking, even it is just simple, simple yet delicous and nutricous meal. I baked scones at one of the nights :) yummy... Next few days will try out some potato recipes and New Zealand most famous beef pie. Kitchen facilities are excellent, full equipted with baking oven, microwave, etc... Ingredients for the beef pies and potato recipes are not expensive, like milk, cheese, potato, flour, onion, all can be found in supermarket with reasonable price.

So now I can sharpen my baking skill here even it's already been so good :P

Housekeeping

2009-06-28T18:11:00.004+08:00

I'll be staying here at the hostel as a cleaner for 2 weeks. My daily tasks include housekeeping, vacuum, toilet/shower room/kitchen/living room cleaning. Busy from 9.30am or 10am after guests checking out till 12 noon. Does this sound like the maid of your house?

I met few Asian friends these two days. 1. Angel from Taiwan, also a cleaner as me. 2. Sunny from Malaysia visited Oamaru with Tomo. 3. Tomo from Japan going to Wanaka for snow boarding next day. 4. Jim from China (NZ citizen) coming to Oamaru for Bachelor Degree industry training...

4 of us (except Jim) went to observe blue penguin last nite just couple of minutes walk from our hostel, but it was in the dark and in the chilling night. We saw few but they refused to came out for a walk and just stayed near the bush. They are cute, a bird swims with wing and they can't fly :P

At least now I can relax for 2 weeks, then I have to worry about my next move and getting a paid job. Everything is back to basic, a shelter and enough food. Although the chocolates, potato chips, milk, cheese & wine here are cheap, but buying them are considered luxury.

My lunch & dinner are very simple, white rice, bowl of mixed vege (with soup/gravy), eggs that's all. Sometimes I share my cook with my workmate. Breakfast always have toast with jam & coffee that provided by hostel. When you are here in this condition, you will just treasure every single rice and appreciate any happy and safe moment.

Oamaru

2009-06-26T16:33:00.003+08:00

I've made my trip back to Christchurch from Blenheim, then headed to Oamaru at south east. I wonder is this a wise move? Nobody tells me the answer and I've to make the desicion. When I was about to leave Blenheim, surprisingly the hostel owner told me there're a lot of jobs now and it was easy to get a job. I was like unbelievable, it was totally different from what I heard from other people. Anyway, I've made all my arrangement to Oamaru for the cleaner job to exchange for accommodation. And that was really a messy day and messy trip for me. I have never had a trip without itinerary, don't know what, when and how's next. The feeling is sucks!

Now I realized what kept me going to the south instead of staying for a chance to work in vineyard and stay in the messy workers hostel. There is a call from south, from the wilderness. I'm going one step closer to the beauty of nature and to the peaceful places with snow mountain, lake, coast and wildlife. Although I'm getting risk of running out of money faster, but I think that's the main purpose of my trip. I started to have some plan in my mind, once I make it solid, I believe it will come true.

Life is wonderful, human can do wonder.

Blenheim and Leaving

2009-06-24T14:24:00.004+08:00

Came to this place at north of the south island called Blenheim. It supposes a place all year round with seasonal jobs. Perhaps demand is too little and man power is too much, everyone looks so uncomfortable at their face because the difficulty for getting a job in vineyard.

I founnd this place a hell instead of a haven for most. I was suppose to start work as vineyard pruning but came to know that the contractor that willing to take me is not trustful. The only thing I love here is the year round SUNSHINE :) So, I'm leaving this bloody place, I hope I don't have to return and as desperate as most of them... Pray hard.

So I'm leaving here and move to a more peaceful place call Oamaru. This definitely a U-Turn because I'm going to south now. It cost more now. I need to plan well for next move as transport and cost of living is high... and it is really chilly and I expect much more freezing at Oamaru :(

and.. I'll work as hostel cleaner to exchange for free accommodation and food. Save some cost :)

My NZ handphone (64)0210696187, feel free to text me but I won't be able to reply. I'm turning off my M'sia line.

Acclimatization at Christchurch

2009-06-20T16:22:00.002+08:00

Everyone says Christchurch is an England liked city, but I thought it looks like US too, until the 2nd day's morning, I do feel it just like London although I've not been there before because it was raining.

I'm spending my time for weather acclimatization and get familiar with everything here, like shopping, eating, internet, phone, banking, public transport, etc. I need to spend wisely as everything is expensive. Lucky that their pipe water is safe to drink so I don't have to buy drinking water. Hostel comes with kitchen and all cooking facilities, I just need to shop for vege,, eggs and rice and I can cook my own lunch & dinner for less than $5 a meal, otherwise it is at least $10 if eating at restaurant.

Weather is cold, but if wearing enough warm clothes, that's fine. I've bought a kid's fleece vest with just $19.90 (the cheapest I found where it normally cost around $40 and above)

Internet is expensive, $3/hr, so I can't spend too much time in writing here, i need to find a job ;)

Take care, DO YOUR BEST IN SCKLM. Taper well, eat well, rest well, and you'll feel amazing that will ease your run!

Take Off, Touch Down

2009-06-18T14:34:00.013+08:00

I was really busy in packing and settling official issues past few days. That's how I lost my chance to write in Chinese, and perhaps that going to be long time for not writing blog in Chinese. Well, I'll still be writing my dairy in Chinese, let's see is there any fate that it can be shared in a book in future :)

I'm at Changi Airport now, waiting for my next take off at 7.50pm. There is no turning point and this feeling is exactly the same as when I stood in front of a Marathon staring line. That recall Singapore Standard Chartered Marathon 2005, I was not quite sure what was I doing there and why did I do that? And now, I'm also not quite sure what am I doing now and why do I do this?

Well, make things clear... I'm departing for New Zealand, for Work and Holiday. How long? I'm not sure and it depend. It is winter now, the city that I'm touching down, Christchurch having temperature range from 0 to 10 degree celsius, it should be fine as I've stayed in this freezing weather before at Everest Base Camp. But this time is different, I got to stand it for entire winter till after August. My family is worry about me, can I stand the cold? My boy friend is even worrier, with my no-fat body and still hoping going outdoor for cycling.

My dream plan is to cycle touring around NZ from North to South or the other way. But now I've to keep this plan aside, and I feel sucks about it because I'm missing Buck. I've no idea what will the condition be of riding in winter around the wild NZ? To be short, I'm, chicken-ing :( I normally don't afraid of challenges, but one thing I always respect to is the Power of Nature, weather is one of them. The realistic told me to hold on my cycling plan until I'm prepared technically and geographically (I think just an excuse la... hehe)

Anyway, even just traveling, it took a lot of courage and consideration to make the decision. It is a totally change of lifestyle, and everything, You need to put everything aside and do something unpredictable that might cause you loose those hard earning career and existing lifestyle. Some people (I mean most people) think this is crazy! For a 31-years-old woman, she should be married and having a happy family and grown career, but now she quit her job, going to a stranger's land and live there alone.

I do not know is this called crazy or there is another more suitable term/description to describe this. What I knew is, a new chapter of my life has just began, I need a change, to see the world, and let the world see me!

Farewell Ride

2009-06-07T18:28:00.010+08:00

What: Cycle to Ulu Yam from Batu Caves (59.4km)
When: 07.06.2009 (Sun), 7.30am - 11.30am

A free-lady riding with a just-married man. She rode with a touring bike named Buck and wore like touring, the helmet is non-certified's one and the pair of glove is totally out of shape. He rode with his road bike and wore like racing with clipped-shoe, arm-warmer, perfect helmet and perfect glove. Sigh... this is the difference of a free-lady vs a married-man!

It was a hazzy morning, sun kisses at 10am onwards. We rode in tortoise speed at all the uphills (7-12km/hr) but fast and furious at all the downhills (45-60km/hr). We cycled the same route 2 or 3 times, everytime also suffering a lot because of the no-mercy long uphill. No talking just huff and puff.

The journey always rewarded us with YUMMY loh-mee ;) This time we not entering Ulu Yam Lama but had a try at a restaurant near the market. The taste was fabulous, we added 2 half-boiled kampong eggs and he had a set of toast, mouth watering...

This going to be my last ride riding with my cycling buddy for a long period, perhaps the last one for Buck's wheels rolling on Malaysia's road in 2009. Either it will be resting at home or will be traveling with me to New Zealand next week... can't decide, kind of worry because it going to be sub-10 degree celsius at noon and sub-5 at night. But without Buck, I'm sure I'll feel lonely...

Sundown Marathon 2009

2009-06-01T09:56:00.023+08:00

Completed: My first ever ULTRA marathon, 84km on 30th May 2009 started at 7pm in 12 hours 24 mins.

THANKS FOR ALL YOUR SUPPORTS, WITHOUT YOU ALL, WITHOUT THIS ACHIEVEMENT!

Result - official
Rank: 22/65
Chip Time: 12:20:08

Split Time: 1st 42km: 5:22:42 2nd 42km: 6:57:26 (Pit stop: 0:23:00)

Before the Ultra - JUST LOAD-LA
Had plenty of carbo-loading, beer-loading, love-loading, support-loading, energy-loading, joy-loading, etc etc…

Enjoyed the XO fish soup dinner with OX ambassadors in Singapore very much at China Town, yummy yummy ;) Thanks dudes!

The Ultra - JUST RUN-LA
1st 42km
I’ve been looking forward this moment to arrive, like a big day of my life with early and plenty of preparations. So lucky to have Tey, Farid and Ida to take MRT and taxi together to the starting point. We had our last preparation: put our baggage to baggage store, special need bag to ultra pit stop, drink some water, eat something and go toilet. Then, waiting for 7.00pm at the ‘starting point’. Tey and I were so blur to stand at the 42km starting line, no wonder not many people there, the crews just informed us to move to another starting line at very last minutes, I can only join in the pack about few minutes later.

I moved slowly, from sunset to sundown till totally dark, and the feeling of running an ultra marathon was getting stronger per every distance I ran. I kept reminded myself, slow is beautiful, keep the manageable pace so I could finish strong. There wasn’t any breeze, or just a very light one until sweat washed my vest, then I decided to take it off, wow, so refreshing!

My pace was so consistently *slow*, averagely 1:15 for every 10km. Good job, that’s my target pace. I had electrolytes replenishment from 5km onwards, all sports drink powder were filled in to all 4 fuel belt’s bottles without water, then asked water station volunteer’s favor to fill for me one a time. This seems to be a good strategy as it reduced the weight I carried and I was guaranteed to have enough electrolytes replenishment.

My feet started to give me problem not even to half way. Both feet were so pain, pain until I need to find soft ground to run. When I see green grass, didn’t care about the uneven surface and just ran on the softer ground. This pain led me to my knee pain. Sigh… I have to hold it for 21km till the pit stop at 2nd loop. I realized it was shoe matter, it was the same sign when I had my 46km training with this pair of shoe, Asics Cumulus 7.

As expected, if I can finish the first loop around 5:30 without much exhaustion, I was most likely to finish the ultra.

photo by adidas Singapore

Pit Stop
When I came in to the ‘finish line’, the clock showed 5:23:50. I still moving slowly, no rush, the journey was still long. After getting my special need bag, Frank and Tey waved to me, wow… so happy to see familiar faces there. I took my time to eat (GU gel), drink (Red Bull Gold), change (short & shoe) and refill, ended up too much time was spent.

Thanks Frank for having his camera at pit stop and snapped this memorable photo

2nd 42km
‘The actual race starts here’
This was how I told myself. I was so happy to put my feet again on the track with Asics GT2120, nice! Feet pain was significantly reduced, mood was remained high and even higher. I was very excited to run beyond 46km which was my longest distance during training. Basically, my form was extremely better than I’d expect.

I moved on with slightly slower pace, about 8’30min/km and kept talking to myself:
‘Keep going, don’t stop, journey is still long.’
‘You are executing your dream, at the same time it might be other people’s dream. So you can’t fail!’
I must ensure my mood remained good because the feel-good endorphin could reduce suffering. So I tried to sing, thought of few motivating and relaxing songs that I used to sing in my youth, recalled the sweet memories when I was the cadet reporter of Sin Chew although it was more than 10 years back.

That was left brain’s job when I recalled the memories, then I switched to right brain by imagination, any kind of imagination, scientific, funny, heroic, etc… as long as it filled my mind by keeping the suffering away.

The feeling of passing the 50km was so GREAT! I gave myself two thumbs up :) But in realistic, feet and knees pain raise to another level.

‘That’s OK, the pair of legs are not yours, so never mind.’ This was what I could tell myself.

When sleepiness came attacked, I took few sips of Red Bull Gold which contain very high level of sugar that can keep me awake, otherwise I had Pocari Sweat and GU2O as electrolytes replenishment and GU gel and Endurox as energy replenishment.

Entering Bedok Reservoir was what I had been expecting because I like running on the trail with a thin layer of sand. It makes the ground softer, and I feel like Kevin Lin Running The Sahara… :P

After Bedok Reservoir, I was about entering 30km mark (72km), wow… I couldn’t believe that I was still running and not walking (of cause with some walking breaks in between especially at water stations). Another two thumbs up for me. 31km… 32km… 33km… 34km… phew… I strongly felt that I’m going to hit the wall. In fact, my pace dropped much from 34km onwards, every km took so long to cover, and can’t even smile and can’t entertained myself anymore.

Courtesy of Onn & Tey for the picture

34km (76km), here’s where I running with extreme suffer. Still running slow or walking fast when legs were really tired, then run again and refused to stop. Because I found if I run after totally walk, my feet taking off and touching down the ground very painfully.

‘Ameba, you can’t fail, this is your 1st ultra marathon, and could be the one and only one ultra, so do it beautifully.’ I told myself.

It was dawn. The sun slowly rising up but I couldn’t see the beautiful sun rise. I was glad I finished 84km before the sun heating up the air. Finishing strong with the cheers of all people around there especially my beloved OX friends. Thanks dudes!

'Ultra Woman coming back!' Shouted Chong Wah loud and clear. Photo by Miow Chin

After the Ultra – JUST SLEEP & EAT-LA
I was so happy, although it was not a good timing or position, but I’ve achieved my target, and I fulfilled my dream. I couldn’t think much, just felt my feet and legs were so painful, whole body’s blood flow to the legs muscles instead of brain, so I was like walking like a zombie. After taking pictures, the 42km finishers enjoyed their breakfast while I have no appetite at all. Just finished the protein shake my recovery drink, then followed by a sandwich and egg tarts an hour later.

After getting back to hostel at Bugis, there was a lot of clearing and cleaning to do. Surprisingly I didn’t really feel sleepy. I think it was due to over limit until brain can’t function as normal and everything gone haywire. Anyway I still slept for 4 hours in the noon and 10 hours at night.

My feeling: Satisfaction and Happy. It's a mental thing :)

Congrats to all my buddies 42km finishers in the pictures, they have been waited for me for hours. Well Done!
Miow Chin, Rho Wen, Ameba, KL, Sam & Chong Wah holding the camera

Packing Checklist

2009-05-27T16:26:00.007+08:00

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

看《决战撒哈拉》会中暑！

2009-05-26T10:45:00.003+08:00

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。

前言之二：小冒险

2009-05-24T15:37:00.004+08:00

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
对
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’。。。

Running The Sahara Trailer

2009-05-20T22:19:00.002+08:00

《決戰撒哈拉》Running The Sahara

2009-05-20T14:24:00.006+08:00

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.

《释迦牟尼佛传》音乐剧

2009-05-19T22:48:00.003+08:00

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

2009-05-19T18:04:00.000+08:00

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

2009-05-19T10:54:00.003+08:00

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

偷懒

2009-05-18T13:05:00.002+08:00

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？

Apologize

2009-05-12T10:42:00.003+08:00

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.

一百以后

2009-05-11T21:57:00.003+08:00

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

2009-05-11T13:20:00.008+08:00

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)

Finally, it is 100km

2009-05-03T12:44:00.003+08:00

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.

Keep Healthy to Be Fit

2009-05-02T20:26:00.006+08:00

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.

Dream Run

2009-04-23T11:53:00.005+08:00

这一整个星期没办法做Tempo Run。
星期一跑了7.7公里Recovery Run，
星期二休息/舒展，
星期三就病倒了。

那晚我只能在梦里跑，从Bukit Aman开始，跑到Double Hill的转口，再到回Bukit Aman。这样的路线有10公里。

这大概就叫。。。Dream Run!

星期四不管了，换上跑鞋来到熟悉的地方在星空下跑了15公里。

Bonus 10k

2009-04-20T13:33:00.002+08:00

Saturday 30k, 5.30am
It was a tiring run, tired as in my heart refused to work extra. I just felt the heart pumped with extra effort even not yet up to 10k. The course ended tiredly, no knees pain, and felt drowsy in the afternoon. I took a long nap for recovery to prepare for B2B tomorrow.

Thanks CW for pacing whole 30k.

Sunday, 20k + 10k, 6am
It was a 20k plan with CW. Somehow I was 'fooled' by the 'feeling good' after running the first 10k, and next 10k after returining from Hartamas. So I thought to do additional 10k at Double Hill, and I started to feel regret after few kilometers, actually I was quite tired. It's ok, it should be a good training session to learn how to run under stress and get along with tiring body and sore legs. I guess I was a bit dehydrated, ICE COLD COKE was in my mind :P

I ended the course happily although it was quite late where sun was bright up there. It's another breakthrough :)

Ameba go go go!

擦肩而过

2009-04-15T11:14:00.000+08:00

夜跑
我
和山猪擦肩而过
和蝙蝠擦肩而过
和松鼠擦肩而过
和乌龟擦肩而过
和萤火虫擦肩而过
和风
擦肩而过

只有影子
紧紧相随

Weekend 50km

2009-04-12T20:10:00.007+08:00

40km LSD, 11.04.09 (Sat)
Route: Conventional 30km + Double Hill
Time: 5.15am – 9.45am

I found a suitable refuel strategy with water and Endurox only throughout the 40km slow and steady run. I took few sips of water every 5km and 150ml Endorox at 20km & 30km. This is good enough to keep me going.

I felt pressure on my right knee started 20km, followed by left knee at 28km. Suffering with both knees pain whenever there is downhill at Double Hill. I got them relieved by changing the running style to lift my knees a little higher on flat, and walk fast on downhill.

Beside knee stressed, I don’t feel other discomfort, and even no serious stiffness at any muscles.
Thanks WT for pacing with me first 30km.

BHP Orange Run, 12.04.09 (Sun)

I was worrying about my knees the moment I woke up. Luckily they did not turn badly. So I headed to The Curve with a relieved mood.

I pace myself slow and steady, pick up some speed slowly, and I came back in 57’03, 11th in my category without huffing and puffing and without knees pain. Had a wonderful time hung around at The Piazza with many runners from all over the places.

Previous BHP Orange Run Records:
2006 (9km) - 56'29 (15th)
2007 (9km) - 1:03'40
2008 (9km) - 53'37 (16th)
2009 (11km) - 57'03 (11th)

SCKLM Running Clinics

2009-04-11T22:39:00.001+08:00

Standard Chartered KL Marathon 2009
Calling all new runners!
Join the Running Clinics to help get you started!

Kuala Lumpur, 10 April 2009 - The Standard Chartered KL Marathon 2009 is proud to bring you the first in a series of clinics to prepare participants for the big event. The Marathon plans to host 3 clinics and they will be run in partnership with Pacesetters Malaysia. These running clinics are designed for all levels of runners and will cover all aspects from training, diet and nutrition to injuries and safety tips.

The first clinic, “Back to Basics” is designed for beginners and will be, led by elite runner and coach, Mark Williams, who is well-known in the running community. He will lead runners in a practice run at Lake Gardens whilst sharing his insights with the group. The Q&A session will address topics such as pacing, hydration, stretching, and specific goal setting among others.

Come and join us at these clinics to pick up valuable tips from elite runners, coaches and other industry specialists as they present informative and useful topics at the sessions. Details of the first session as below:

Date: Sunday, 19 April 2009
Venue: Tapak A, Taman Tasik Perdana (Lake Gardens)
Time: 8.00am-10.00am
Attendance is free but you will need to register beforehand. The clinic will only be able to accommodate a maximum of 200 participants so hurry and email us at: klmarathon@webershandwick.com. Please be sure to include your full name, age, IC number, contact details and your registered race category.
At the same time, mark these dates in your calendar for the next two running clinics happening on 24 May - Injury Prevention and 14 June - Countdown.

For more details or to register for the marathon, please log on to www.kl-marathon.com

Next...

2009-04-10T10:17:00.003+08:00

Finally I got a bib for Orange Run, thanks to the Bukit Jalil running folks :)

So, I'll have my long run (hopefully is a very long one) on Saturday, then take Orange Run as my recovery run. I'm not going to target anything (although the prizes are so attractive :P) and just run to feel the fun atmosphere. It's has been a long period I run lonely and toughly in the dark. Just like a bat, a vampire, an evil, only active in the dark and die at sunlight...

So, see ya!

Hard Earned Rest Day

2009-04-03T16:34:00.004+08:00

Today is my REST day! :D

Last time, I wish to have more days for workout, because I hardly have time or energy to run after work or even before work.

Now, I wish to have more rest, because I hardly have enought rest time now. Work + Workouts + Prepare running gear + Prepare pre run snack + Wash my post run clothes + Wash my long hair, all these enought to made me exhausted already, not yet plus other common task in daily life.

This week I've a very satisfied workouts in the weekdays, total milage from Monday to Thursday has achieved 49.9km in 4 tempo runs without injury or soreness. Althought the milage is not a woohaa, but consider very good for me already as a office lady and lone runner. Tiredness is not an issue, but patient （耐心）and time （时间）are the issues, these are the key for CONSISTENCY & DISCIPLINE.

Don't know can I maintain this consistency and discipline next few weeks??? It is hard to do (for me!) especially if there is a Very Long Run or B2B in the weekend.

p/s. I'll join pm1's group to do a super fast 20k on Saturday, because need to rush back to go back hometown.

adidas Sundown Marathon Race Pack Collection & Race Expo

2009-04-03T16:14:00.003+08:00

adidas Sundown Marathon Race Pack Collection & Race Expo @ Millenia Walk
Date: Apr 3, 2009

The race expo will take place from 22 - 24 May 2009 at Millenia Walk...
All participants must collect their race kits during this time. At the expo, our sponsors and partners will also be present to excite you with the latest gadgets, running gears and tools. So bring your friends and running buddies down to the adidas Sundown Race Expo for some great deals!

Participants are required to present your ID or Confirmation Slip.

Race Expo Information – Preferred Mall: Millenia Walk
Address: No. 9 Raffles Boulevard Singapore 039596
Website: Click Here
Date: 22 May (Friday) – 24 May (Sunday)
Time: 11.00am – 9.00pm

To ensure a smooth collection of your race kit, we advise participants to collect during off-peak hours (Please try to avoid lunch and dinner hours).

Note:
-If you are unable to collect your race kit personally, the person collecting your race kit on your behalf should provide
1) Your confirmation slip and
2) A letter authorization signed by you, authorizing the collection. The letter of authorization should contain your full name, IC/Passport no., signature and details of your friend.

Overseas Participants Only
Only participants who are non-residents of Singapore, who write in to the organizers personally can collect their race pack at the following address and times apart from the Race Expo. Participants are to take note of the collection time and location to avoid disappointment and missing the race.

Training Partner: Athlete’s Circle
Address: 27 Boon Tat Street Singapore 069623
Service Desk: +65 63725388
Website: Click Here
How to get there: Click Here
Date: 28 May (Thurs) – 30 May (Saturday)
Time: 28 May – 29 May: 10.30am – 7.00pm
30 May: 10.30am – 12.00pm

Orange Run 09

2009-04-01T17:27:00.003+08:00

I'm so sad that I've skip this event as it is my favorite road race and I've never skipped once since 2006 because I need to practice long run, sob sob... :(

Don't know registration still open or not, otherwise I can do my LSD on Saturday then go for Orange Run on Sunday :)

Next LSD

2009-03-30T16:50:00.004+08:00

This week (4-5 Apr) I do not practice LSD in KL, I'm going back hometown to celebrate my dad's birthday. I have not been visiting my parents since CNY in January, I miss them so much!

LSD resume on 12/4 (Sun), 40km, 5am.

Estimated Route:
Bkt Aman - Hartamas - Padang Merbok - Hartamas via Bank Negara -Hartamas - Bkt Aman

What a Mess!

2009-03-29T13:42:00.002+08:00

I'm supposed to feel thankful after completing my 30km long run 5.30am in the darkness alone safely on Saturday. There’s another thing made me feel miserable afterward.

I’ll never ever take any PowerBar products anymore. It has been proven that the gel and bar is not work for me, so I was giving a hope to ProteinPlus. Unfortunately, the effect is even worse than the gel/bar. I got the feeling of vomiting after taking 3 quarters of it, but I managed to get hold of the vomiting feeling throughout my 30km workout. After my run, I couldn’t have any appetite at all to fill in anything to my stomach beside very light meals. Until the lunch time when stomach started to feel hungry, for whatever taken just throwing out from my stomach few minutes later, and lastly followed by the diarrhea. I have no choice to seek for doctor’s help as I was so weak by then, and I got an injection at my butt!!!

The whole story: the tiny bar messed up my stomach, body, and my training. Definitely I skipped my 20km run the next morning.

Very Long Run vs Back-to-Back

2009-03-25T15:43:00.007+08:00

Surprisingly I was recovered pretty fast after a full day rest on Sunday after the 38km LSD. I was able to do a 30mins recovery run without having heavy/sore legs, and then carried out an 11.5km tempo run in 1hr with relaxing mood the next day. So I have no excuse to skip the 30/20 B2B this weekend (except for I need to support the US folks on Friday till 9.30pm... sucks!)

I can only explain all these by ‘There is a Will, There is a Way’. When the force is being with you, any possible obstacles will give you the way to pass. I hope so… in fact is thank to the slowliness la, haha!

After running for a Very Long Run and a Back-to-Back, I feel them differently. Both cannot be running away from the ultramarathon training, but I'd also higly recommend for marathon training (when you are ready)! Just that the mileage/running hours don't need to be so long.

Very Long Run

Need more time, says 4-5 hours in a single run
Just suffer for 1 day
Need more support such as water, supplement and courage (I drank 1.45l water & Gatorade in total, too much??)
Have better simulation of how your body deals with the stress and long hours
Muscle tissues damage more if you over push by running too fast
Support Gears: Nathan Speed 4 (fuelbelt with 4 bottles, 295ml each), cap

Remarks: Dehydration was serious after 30km, water needed averagely 2km from 30-38km. It might/might not because of consuming Gatorade (which suppose to be rehydration isotonic drinks but I found it gave me more thirst after drinking it)

Back-to-Back

Just need 2-3 hours in a single run but got to hold it for 2 days
The first run might be relax, but need to be prepared for the next suffering session
Minimum water support needed, but courage is important for the 2nd session
Not really have the effect as you have full day rest after the first run
Less chances of injury because the stress is split to 2 sessions
Support Gear: 500ml water bottle by hand carry or Pacesetter’s bottle pouch

Summary
What in common are: Both workouts also tough if you are not ready for the distance; Both workouts tune your muscles that works for long distance running and enhance your endurance;
Recovery period is depending on how much effort you have put in the run(s).

I think Very Long Run has better and more benefits than Back-to-Back, but it is not a good idea if you do Very Long Run too frequently unless you are fit and free enough. I definitely prefer combination both workouts every 4-week period, either 2 x Very Long Run + 1 x B2B + 1 x LSD or 1 x Very Long Run + 2 x B2B + 1 x LSD, depend on physical fitness on the week.

Longest LSD So Far…

2009-03-22T19:53:00.001+08:00

What: 38km LSD (4:17:38)
When: 22/03/09, 5.15am
Where: Bukit Aman – Hartamas x 2 (U-turn at Bank Negara at 2nd loop)

Only 1 word to say, TIRED!

Next weekend will be back-to-back training, hopefully 30/20 if my legs, body and mind can recover on time.

Very Long Run

2009-03-19T11:01:00.004+08:00

After enjoying two community runs with my usual training gangs (pacemekers and bukit jalil running club) which gave me a lot of fun time in the gathering, I should have start back my long run training. I do not think the two community runs have mess up my training, honestly I need some rest. Although my training mileage is still looked pretty mild for a 52-miler ultramarathon preparation, but I have to take care of my body and health too. Most of the time I running under the sun, I see my shadow, it doesn't look like a human's shadow but a skeleton is moving, LOL!

I feel good to start my Very Long Run, which is the distance I've not covered before in my usual weekend LSD. I feel fear of it, but this is challange I must overcome.

When I achieved 20km, 10km become easy, but 30km is fearful.
When I achieved 30km, 20km become easy, but 35km is terribly long.
When I achieved 35km, 30km is my cup of tea, but 40km is horrible.
If I cannot do 40km, what happen to 84km?

I got to remind myself, do it slowly although it might be too slow to get to the target, but never push myself too hard until breaking down and never achieve the target. For the 40km Very Long Run, I'll bring sufficient water or at least some extra money for water but not for cab, some supplement e.g. energy gel or banana, and I need motivation to keep me going even if the sun is bright up there.

May the force be with me!

My LSD log since Jan'09
03/01/2009 - 30km
10/01/2009 - 25km
18/01/2009 - 30km (GE 30k)
---------------------
08/02/2009 - 20km (B2B)
09/02/2009 - 20km
15/02/2009 - 28km
22/02/2009 - 21km
---------------------
01/03/2009 - 35km
22/03/2009 - 40km

简单。复杂

2009-03-16T22:37:00.004+08:00

购买一张单程机票
是何等容易
只要一个按扭就搞定

可是这个动作
却又是那么困难
我也不晓得
到底我重来同一网页有多少回
犹疑了多少天
就是下不了手
将机票的数额过账

一个那么简单的动作
却有着那么复杂的心情
因为那个按扭
按与不按
有着天渊之别的结果

Larian Amal Seri Sinar

2009-03-16T18:04:00.005+08:00

What: Larian Amal Seri Sinar
When: 15.03.2009
Where: Bukit Jalil
Category: Women Open 10km
Result: 54.xx (3rd)
Photos: http://www.pmtey2.multiply.com/

Photo by Frank, L-R: Lynn, Pui San, Siok Leng, Shih Meng, Ameba

Without much sleep the night before, i was really hate to wake up at 5am, and delayed on the bed until 5.30am. It took me about 20mins to get to Bukit Jalil Park, my weekday's training ground. I thought I could have more time to go to the starting point, but it was just on time. Flag was off when i was walking and squeezing myself till the middle of the pack, this was so regreted, i was left so behind...

The course was truly hilly, although most are gentle one but they are many and long enough to make you huff and puff. I tried to keep up my pace with Gaby, who running beside me most of the time, but I was dropped at last 1km.

Finishing at the uphilling road, said thanks to the volunteers who passed me the goodies bag coupon. She congrated me for getting 3rd position, I was happy with it, and I know everybody also happy with me with this position.

Hang around at the finishing point for too long, I was almost missed my turn at the prize giving ceremony. Rushed to the podium from changing room, I was few seconds late. The cup of the throphy was so HUGE! The prize come with a bag of PowerBar products and a RM100 Brooks cash voucher.

After this, I will enjoy my LsSD (long long long... LSD) all next coming weekends...

You're Invited: Standard Chartered KL Marathon Opens Registration!!!

2009-03-12T16:04:00.002+08:00

Dear Runner

Octagon, a division of CMGRP (M) Sdn. Bhd and Standard Chartered Bank Malaysia Berhad are pleased to commence the official registration and website for the Standard Chartered KL Marathon 2009, the biggest and most rewarding marathon to hit Malaysia.

To commemorate the start of the registration tomorrow, we are having some activities in KL to kick off the registration. We would like to invite you to come over to Pavilion KL to join in on the festivities. Lucky runners who sign up tomorrow at Pavilion KL will stand a chance to win thumb drives, free registration and a grand prize of 2 VIP Access Passes to attend the Standard Chartered KL Marathon 2009 (great gift for your friends and family).

When ? 10.00am to 1.00pm on 13 March 2009 (Friday)
Where ? Espressamente Illy Café
Lot 310, Level 3, Pavilion KL, 168 Jalan Bukit Bintang
55100 Kuala Lumpur (facing Bintang Walk)

Or if you’re unable to come over to Pavilion KL, no worries. Just log on to http://www.kl-marathon.com/ from tomorrow onwards to register! Also, tomorrow we will be sending you the official press release announcing the start of registration to post on your blog.

If you need more info about what is happening tomorrow, please do not hesitate to contact:

Weber Shandwick Malaysia, at 03-7843 3100, or;

Alina Morais amorais@webershandwick.com (017 323 3078 / 03 7843 3125)
Norhayati Malek nmalek@webershandwick.com (012 713 2770 / 03 7843 3129)
Marc Ng marc5133@yahoo.com (019 3196032)

Thanks
Alina

First Woman?!

2009-03-10T15:23:00.005+08:00

What: Wild Wild Run
When: 8th March 2009 (Sunday)
Where: Zoo Negara
Category: Women Open 34 & Below
Distance: 7.4km
Result: 36’36 (1st)
Average pace per km: 4’57
More info: http://www.pm1.blogspot.com/

Do I consider fulfilled my dream, to be the First Woman?

I got the 1st position in Wild Wild Run Women Open (age group 34 & below) last week. As every run I did, I just care to run my own pace.

Without spending any efforts in speedwork for past three months, this is the result I’m satisfying with as I’ve been concentrating on slow and steady long run. I heard someone said that, “You able to get No. 1 that because those strong women runners were not there.” In fact this is true, but this is irritating where it actually hurts and shows no respect to me. Well, may the force be with me...

Through the running path, I’ve built up my immune system against all the negative influences, sadly said that it is even worse than my colleague commented ‘What for to be so suffering? I rather watch TV at home…’

Running supposes to be simple and enjoyable, but competitive run is poisonous and some people remain to look down on you no matter how hard you've tried. No matter what others said, I keep my faith, and only one thing can stop me from running which is death.

Anyway, the event is so interesting that I saw those big guys (bulls, tigers, lions, giraffes & elephants), fast guys (leopard, puma & ostrich) and adorable guys (deer, baby hippo) who rarely come in to my life. The race was welcome by the tigers’ roar in the darkness, and I was cheered by group of volunteers, also the long necked creature, giraffe and the shy hippo soaking itself in the water. Thanks to them they made my run so cheerful!

As I’ve promised and ‘approved’ my own vacation leave, no long run in Sat/Sun/Mon. WT and I off for a trip to Fraser’s Hill after WWR. No work, no run, just eat, sleep and relax. Good time always short, now I’m back to the track to keep up my trainings.

跑步的感觉

2009-03-01T22:51:00.002+08:00

跑步，
给我充实感
满足感
成就感
挫折感
还有
一种感觉
就是lausai感！

终于在三月的第一天‘啃掉’那片‘土司’。35公里，真的跑到脚要断掉！这个长跑，我用了3:30完成35公里，总算达到目标，但一点成就感都没有，因为后半都是很勉强地撑过去的。不过确实很有满足感，终于达到另个里程碑，为新的里程碑杯做准备。下个星期决定放自己一个周末的假，不做长跑睡饱饱 :)

lausai感（闹肚子的感觉）是阔别已久的感觉，在星期六的double hills又来了，那个10.8km是好不容易才跑完的。真是的，要ban掉mamak食物和tomyam了！

1.3.09 Tea + Toast Run (35km)
Bukit Aman – Hartamas – Bukit Aman (20.8km) + Reverse Double Hill (10.8km) + Lake Garden (3.4km)
2:02:23, (1'41), 1:05:02, (1'16), 19'53

Total week mileage: 70.4km

累的程度

2009-02-22T22:09:00.003+08:00

轻微累的程度
最多是腿酸

中等累的程度
腿酸无力、气喘

很累的程度
心脏负担过重，无法加速

超级累的程度
无精打彩，产生不想跑的念头，跑起来也完全歪掉

快累死的程度
身体失温，语无伦次，手脚不协调

我所想到的累大概有这些程度，这几天都处在不同的累的程度，头一直在晕，星期六和星期日更有‘翘课’的念头。忽然一想到Mileage，就无论有多累都得穿上跑鞋一踢一踏地跑在路上。

头还在晕，那片‘土司’就留下星期吧！

21.02.2009 (Sat)
Double Hills 10.8km (1:03:14)

22.02.2009 (Sun)
Hartamas 20.8km (2:11:34)

Total Week Mileage: 54.4km

外婆这样的女人

2009-02-20T21:25:00.002+08:00

外婆走的时候是什么感觉？我从来没有真正亲近过自己的外婆，她已经走了好久。印象中，她入土前我好像也哭了，就连我和外婆那么疏离的关系也会哭，更何况那些和外婆很亲密的孙子？

歌曲：外婆这样的女人
歌手：艾敬

女人，女人这一生啊
为了谁而活着
女人，女人这一生啊
为了她的男人
为了她和他的孩子们
情窦初开时为爱牵引
瓜熟蒂落时为爱受困
人到中年时残花败叶
人老珠黄时为着儿孙

女人，女人这一生啊
为了谁而活着
女人，女人这一生啊
为了她的男人
为了她和他的孩子们

是谁在风雨中打开家门
是谁为我擦去泪痕
是你为我做的花花棉袄
是你一颗慈爱的心
情窦初开时为爱牵引
瓜熟蒂落时为爱受困
人到中年时残花败叶
人老珠黄时为着儿孙
女人，女人这一生啊
为了谁而活着
外婆这样的女人啊
为了她的男人
为了她和他的孩子们

月儿明　风儿静
数叶儿遮窗棂啊～
小宝宝睡梦中
微微的露出笑容
南边来个大白鹅　霹哩叭啦就下了河
你猜到了吗　是饺子
拉大锯　扯大锯
姥姥家　唱大戏
接闺女　唤女婿
小王八羔子也要去

月儿明　风儿静
数叶儿遮窗棂啊～
小宝宝睡梦中
微微的露出笑容

Chocolate Run and Tea Run

2009-02-16T13:44:00.002+08:00

Chocolate Run
When: Valentine’s Day
Where: Double Hills
Time: 1:00:32 (10.8km)

因为家里有吃不完的巧克力，而且这天又是天下的情人节，就称这为Chocolate Run。巧克力一定是情人节礼物了，不过是送不出情人节礼物，如果一天吃两颗也得要一个月才吃完。Double Hills是我一直都很爱的路线，一路经过许多树林，人烟稀少，车流量也较少。但由于太久没有跑，结果对路线有点摸不清。

这个周末本来就应该做B2B的，但上一回的经验使我精疲力竭，一整个星期也因为腿太累而无法跟前训练表，结果只在星期三跑了个5.7km。星期六这天也不敢也不想做20，就来个10公里试探双腿和身体的反应。还好，恢复正常了！

Tea Run
When 15.02.09 (Sun)
Where: Hartamas 30k route
Time: 2:47:12 (28km)

身体完全恢复了元气，双腿也recover过来了，今天的30公里是跑不掉的了。因为每次想到30公里长程的折磨，心里会感到一阵恐惧感。为了忘掉数字所带来的联想，就用了这个代号，我要将30公里的长跑成为my cup of tea。或者也可以说，如喝茶般容易！

今天多么庆幸有WaiSum的dear, Ben开路，WaiSum和Adam陪跑，尽管那‘只’‘猪’(Chong Wah)又睡不醒了！Adam其实只想做Double Hills的，由于‘美女’魅力无法挡，结果跟着去了Hartamas，陪我跑过我一半的路程。哈哈！

很棒一个Tea Run，正如我愿，it’s my cup of tea! 今天这Hartamas 30k路线是我有史以来跑得最轻松又最快的。

Next Long Run (tentative)
22.02 (Sun): Tea + Toast Run (35km+/-)
Route: Bukit Aman - Hartamas + 1 loop Petronas - Income Tax Building - Hartamas via MATRADE - Hartamas + 1 loop Petronas - Bukit Aman via MATRADE (+ 1 loop LG if not enough 3:30)

B2B

2009-02-09T23:07:00.002+08:00

这两个小时，就好像跑了20个小时。
20公里的路，就好像是200公里的路。
我的精神已经脱离，只有肢体在挥动。

我想，到时候84公里的超马，如果还准备不够，应该就是这样的感觉。

虽然身体没有任何痛楚，但全身却是疲累的。疲累的腿，疲累的心，疲累的神。心想只要慢慢前进跑完全程20公里，就达到了今天训练的目的：在极度疲累的状况下继续慢跑前进。

今天（9/2，Mon）的长跑，和昨天（8/2，Sun）的长跑有着极端的感觉。这样连续两个长跑，就叫B2B(Back-to-Back)。星期日那天的长跑是极轻松又快乐的，Bukit Aman好像在开Party一样热闹。特意放慢速度保留余力给第二天的长跑，跑完后还有一顿丰富美味的早餐。结果星期一的这个长跑，比想象中还难，是漫长又寂寞的。当然下一次的B2B就要克服这些困难，在第一个长跑过后，就应该争取时间休息并多进食。这两项都是那天我没做到的。

08.02.2009 (Sun)
Bukit Aman – Hartamas
2:01:05 (1:00:06/ 4’19 (Rest) / 56’38)

09.02.2009 (Mon)
Bukit Aman – Hartamas
2:10:07 (59’54/ 6’19 (Rest) / 1:03:51)

Next B2B
14.02.2009 (Sat) - 20k
15.02.2009 (Sun) - 20k

Aim For...

2009-02-07T16:15:00.002+08:00

I must write down my goal and vision from time to time before I have forgotten my mission and to stay motivated.

adidas Sundown Marathon 84km (30th May 09)
It is my first ever ultra marathon. To complete the run, it is still a uncertainty. As long as my breath is carried on, I'll cross the finishing line no matter how many hours it will take.

Standard Chartered KL Marathon 42.195km (28th June 09)
This event is more than likely to happen. If my ultra in May do not give me any hussles or blockers, in the one month time, I'll be able to recovery and train on speed to target for sub 4:15.

过年

2009-02-03T23:16:00.003+08:00

过年过节又病一轮！

回乡过年一个星期，肠胃也就不适了一个星期。胃痛持续不断，那么一个美食节就这样白白错过了，所以体重非但没有增加反而下降。到星期六那天才争得点胃口吃饱饱。太糟糕了！偏偏在开年的时候‘没得吃’太不吉利了，真不希望这一整年都‘没得吃’。。。

跑步还得坚持，不过是大幅度减少，无法增进训练，只求保持现状。时间肯定是多了，如果不是胃痛，我现在就已经练得一双‘金刚腿’了，真可惜。

Kuantan这里山明水秀，果然太多训练的好地方。这一个星期我最常去的是Bukit Pelindung，是座只有海拔两百多米的小山，山顶有几座电讯公司的transmitter tower，所以有条铺得美美的柏油路。快速步行上下山大概50分钟。关丹没有一个不懂Pelindung的人，这儿是我年少时的活动地带。那时我才十多岁，常常号召大群同学走山去，现在已是物是人非了。那群同学，有些到邻国另寻高谋，有些是几个孩子的父母，有些去向不明，肯定有一个还在奔跳自如。

另外还有跑沙滩，跑在硬度不均的沙滩有点难度，不必多远双腿就要喊累。如果长期在这儿训练，我想一定可以练得好脚力。海边是我最喜欢的地方，我不会嫌弃海风太咸或太阳太晒，如果有一间小白屋给我在海边，我会愿意留下。

Taman Gelora更是不能不去的晨运地点。晨运的人不必怕关丹的太阳晒，这里的跑道完全在树阴下，只是圈子太小（约1.4km），跑长的话很快就觉纳闷了，但我最长的记录是九圈相等于12.6km。那天我只跑了七圈。

2/2是公共假期，我到Carcosa慢跑了14公里，是真的很慢那个，真的太糟糕了！还好今天下午的8.9公里还像个‘人’跑的。回到吉隆坡开工后就比较容易跟得上安排好的训练菜单，但工作量开始多了:(

Happy 'Niu' Year

2009-01-23T14:27:00.002+08:00

Wishing you a happy, healthy & prosperous 牛Year!

Cheers,

ameba

Running: From Start to Now

2009-01-23T13:06:00.003+08:00

At first
I run because I love sports

Then
I run because I enjoy running

Then
I run because I simply love running more than other sports

Then
I run because I discovered my potential

Then
I run and I can win in top finishers

Then
I run and put my shoe in competition

Then
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!

艳阳下的跑者

2009-01-22T16:15:00.003+08:00

中午十二点半
是艳阳高照的时间
是别人的午餐时间
也是我的练习时间

第一次在午餐时间到户外练跑，虽然只是20分钟（4公里）的路跑，但因为超级热的关系使我非常累。跑完后汗水像泉源一样源源不断，休息片刻后就分秒必争整装扮回原形。一个不认识我的人根本不会察觉刚刚在路上喘着气不停的跑的人就是现在穿着端庄的我。他们对这样一个衣着端庄的人是不会多看一眼的，但对于那个傻呼呼在艳阳底下跑步的人肯定看傻了眼。管他的，只要不给老板或同事看到就好。

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。

Standard Chartered KL Marathon 2009

2009-01-21T15:37:00.000+08:00

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.

-End-

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.

Octagon

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

2009-01-21T12:21:00.003+08:00

Sports
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).

-- BERNAMA

Excitement is Over

2009-01-21T10:11:00.007+08:00

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.

KEEP GOING!

GE PACM 30k

2009-01-19T09:46:00.020+08:00

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

Summary
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...

Food
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
A0324 1:47:14 NICHOLAS MERICA
A0109 1:49:15 AHMAD LAMCHANNAK
A0007 1:53:15 MARK JOHN WILLIAMS
A0121 1:55:23 FONG @ PHONG TONG LIM
A0393 2:03:06 RICHARD HABEYA

B Men Veteran
B1018 2:01:42 IWATA TAKATOSHI
B1054 2:07:16 DON KHOR NGEE LEONG
B1317 2:08:21 TOBIAS FRENZ
B1201 2:10:35 GOH CHOON AUN
B1149 2:16:28 SILAHUDDIN SALIM

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
E4042 02:39:35 CARMEN LEONG BAN YEIK
E4051 02:42:31 SOFIA AZLAN

F Men Open
F5641 1:07:08 ROBERT KILAGAT KOSGEI
F5642 1:07:40 DAVID KIPLOECH KIPSING
F5787 1:07:45 THOMAS KIPROTICH
F5526 1:13:24 SHAHARUDIN B HASHIM
F5253 1:21:54 ASRUL HADI B ABDUL RAHMAN

G Women Open
G6231 1:28:39 MARGARET WANGUI NJUGUNA
G6085 1:28:44 MICHELE TAN BEE KIANG
G6137 1:33:52 SUMIKO TAN SOK HUA
G6080 1:44:40 TAN SHIH MING
G6142 1:44:58 TEOH BENG HONG

Phuket Mountain Marathon 2009

2009-01-16T09:39:00.003+08:00

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

回顾GE30k

2009-01-15T09:25:00.005+08:00

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
没有参加。

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)
我已经准备好，等着在路上亮相！
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）
最后，我有无穷的Supports，来自其他跑友和朋友，还有无时无刻都给我支持与力量的WT。

不管成绩是如何，我都会跑得很开心:)

蠢蠢欲‘病’

2009-01-12T17:14:00.000+08:00

在这流行性感冒蔓延的日子里
病毒蠢蠢欲‘袭’
喉咙蠢蠢欲‘痛’
鼻水蠢蠢欲‘流’
身体蠢蠢欲‘累’
我。。。
蠢蠢欲‘病’

I Have A Dream

2009-01-07T09:52:00.007+08:00

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。

这些，都是我坚持的力量。。。
不知道天使是什么模样，但我这里说的“天使”和宗教没有关系的啦。就算真的没有天使，这首歌依然动听感人。

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

Weekend Run

2009-01-04T22:18:00.003+08:00

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!

Pacemaker Network Run 2009

2009-01-02T20:28:00.005+08:00

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! :)

告别2008

2008-12-31T22:18:00.003+08:00

2008和2009之间，不过相隔了一个日落，和一个日出。听起来好像没什么大不了，不就和天天一样吗？但如果换成‘2008最后一个日落’和‘2009第一个日出’，就意义非凡了。

我不是个喜欢缅怀过去的人，大多不会记住过去的事，除非触景生情，或翻翻部落格才抅起丝丝回忆。

我比较喜欢珍惜现在或当下，更喜欢展望未来。

如果要回顾2008，最开心的日子，就是手持林义杰的三本著作，《林义杰大冒险》、《跑出生命的宽度》、《勇闯撒哈拉》，还一起爬过Rinjani活火山。

在Lake Garden大伙儿一起跑步的日子当然值得回忆，时常都想起在那儿轻轻松松有说有笑的跑。那时跑步变得很enjoy，减压很有效。

三月，背弃了阿松哥，随之却令我在跑步世界掀开了另个转捩点。正所谓‘塞翁失马，焉知非福’。

还有那次傻佬单骑去波德申和两只傻猫骑单车去勿洞。。。都蛮怀念的。真想带白克到台湾环岛去。。。

还有吗？
哎，记不起来了，大概就这么多吧。。。
都说不缅怀过去，就和全世界一起迎接2009吧！

蓝色圣诞

2008-12-25T18:01:00.009+08:00

圣诞节快乐！

我一向都没有庆祝圣诞节，也许因为这样，我也习惯了宁静的圣诞。但今年却有着加倍的孤独感，像挑夫的担子，一半是满的，另一半是空的，而且圣诞礼物还得在过期以后才能收到。根本不需要拿牌子就已经被安排到最微不足道的位子。幸好我是个‘独角兽’，容易享受独处，常常都能在独处，尤其宁静的时候找到无穷的乐趣。

2008年的平安夜，我睡得特别早，圣诞节这天，我起了个大早。早晨的长跑，是痛苦却又超棒的。往往，凌晨四点多的闹钟响是最令人讨厌的，十分钟赖床后的起床是痛苦的。但是一旦开跑后，感觉真的棒极了！如果因为贪睡而错过了长跑，我肯定会后悔莫及。今天最热闹的时刻，就是早上六点到九点之间与好几个跑友跑了约二十公里路。

跑者是孤独的。
这句话只对了一半，因为每个人的配速与步调都不一样，除非有人愿意做你的Pacer。像村上春树在《关于跑步，我说的其实是。。。》里形容，因为他喜欢独处，才会特别喜欢跑步。像林义杰所形容的，冠军之路，是孤独的。

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。

现在满脑子已经被超马塞满，许多思绪都因为超马变得复杂，有时又好像被苏格拉底敲醒，从跑步中领悟到什么人生大道理。整个过程，起码现在在开始训练的时刻已经想得很多，跑步与人生，我得好好整理我的思绪，写在本子里，也许有一天，我能够将它写成一本书。但是到现在我还有两道很关键性的问题还没找到答案：（一）为什么喜欢跑步？（二）人生是什么？

I’ve Registered!

2008-12-23T16:18:00.001+08:00

The most touching moment finally arrived…
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!

宁静

2008-12-18T22:40:00.008+08:00

Smart Coach

2008-12-16T15:07:00.002+08:00

I Clicked this for fun and reference...
SmartCoach Training Program for Runners: Runner's World

Pronation

2008-12-14T12:29:00.006+08:00

I have been wondering what the heck is 'pronation'? The sales person in the running shoe outlets never explain well about this. The services of most outlets are desperately disappointing and they just concern about $ that can earn from you and push the stock out, sigh....

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.

Normal Pronation
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.

View Video

Overpronation
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.

View Video

Underpronation
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.

View Video