Wednesday-2nd Workout-just cycle

Tried out my radio feature from my handphone at the gym in order to watch one of the 3 channels on Astro ( CNN , National Geography and MTV) . It WORKS !! Workouts at gym won't be boring anymore ! :)

Distance : 19 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(28/12/05-Wednesday-Run again on threadmill)

Wanted to test out my legs if I could run without pain . No pain till the 6.5 km , so i stopped at the 7 th km and continued on the crosstrainer ,no pain at all on the crosstrainer .

Distance : Threadmill 7 km , Crosstrainer 3 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(27/12/05 Tuesday-Recovery Cycle at gym)

Since I didn't run on Sunday and Monday , coz of the ligament injury , I decided to put on the mileage for the cycling coz I know the cycling doesn't affect my ligament pain . Sure enough there was no pain when cycling .


Distance : 25 km
Duration of work out :Approx 1 hour 12 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(27/12/05-Ligament injured)

No trainning Sunday and Monday . There is a pain at the left of my left hamstring . I think its a ligament , according to PM 8 . No ache at hamstring or thigh , just this nagging pain whenever i take astep .

Looks like i have to just swim and cycle while waiting for healing . not sure if will heal on time for 1/1/06 , Pacemaker New Year run ?

(23/12/05 & 24/12/05-Friday and Saturday)

25/12/05 - MERRY CHRISTMAS EVERYBODY !!


(24/12/05-Saturday-Accidentally ran double hill twice !.... )

First time join coach for the long run . he said to go for double hill ( which i knew the route ) , THEN 8.5 Km hill ( which I don't know the route , and then to lake and 1 loop .

My leg , especially hamstring still sore from Thursday trainning thus i joined the middle pack . After the double hill , I couldn't see the front pack nor the back pack of people , i wasn't sure where to go to the 8.5 km hill and just when slowly on the double hill again .

It was a very very slow run for me .I just kept going .

Earlier i was encouraged by coach coz once awhile he wil come and drive near us and give some encouraging words . At times he stopped at certain place for us to have some cold water . This time since I wasn't following the route , there was no encouragement .

The only motivating factor was to play back what coach said to me earlier :
" That's right Kenny , keep going at this pace , don't have to go fast , this is how you build back your stamina base "

Went back home after that and was very very tired and slept in the afternoon for almost 2 hours .

Distance : 22 km
Duration of work out :Approx 2 hour 15 min
Location : Bukit Aman to double hill


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal





(23/12/05-Friday-Cycle)

Just cycled slowly at the gym as a recovery exercise from Thursdays' hard workout .

Distance : 15 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(22/12/05-Thursday-Track : Gasping for breath !!)

Firstly warm up 1600 m

Then coach came at 6 15 pm and he said he got to rush off by 7 pm . Therefore I think the trainning also rushed but high quality .

Coach really make us pia this time !! .
The rush menu :

400 m : 3/4 pace
400 m : 50 slow 50 fast

400 m x 3 : 3/4 pace ( Average 1 min 40 sec)
400 M : 90-95 % PACE ( 1 min 11 sec)
400 m :50 % pace ( 1 min 45 sec)
400 M : 90-95% PACE ( 1 min 16 sec)
400 m : 50 % pace ( Forgot coz seiing stars !!)
400 m : 90-95 % PACE ( 1 min 15 sec)
400 m : 50 %
400 m : 100% PACE AT 0 energy level !! ( 1 min 12 sec )

After that chatted with Wan Lin and jogged 1200 m

See :
http://hauwanlin.blogspot.com/

Leg aches a bit .

Distance : 7.6 km
Duration of work out :Approx 1 hour
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing not normal during the 1st half of trainning .

(21/12/05-Double the distance from Tues)

The legs are getting less and less pain . Therefore muscles are recovering . Managed to double the threadmill mileage from Tuesday .


Tuesday was 4 km only .

Distance : 8 km
Duration of work out :approx 45 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing not normal during the run at threadmil .

(19/12/05 and 20/12/05- Monday and Tuesday)

20/12/05-Tuesday-Slightly better

Still aching but less than Monday . Threadmill 4 km at slow pace and cycled 15 km , also at slow pace .

Distance : see above
Duration of work out :1 hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing not normal during the run at threadmil coz the auto air freshener smell wasn't conducive for me .



19/12/05-Monday-Leg ache

Leg aches after the race . Every step hurts . Decided to just do a bit of activity at the gym and used the cross trainer . Wanted to use the Jacuzi as it was a good massager but the heat was not working , only normal temperature water so didn't use it .


Distance : 2 km
Duration of work out :15 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing normal

(18/12/05-Sunday-Mizuno wave run -Head to head battle)

Here's a summary of my run :

1st km : Saw PM 8 at 1st km near the train station and overtook him , I didn't look back .

4th km : At the beginning of the double hill , PM8 overtook me
for a while

5th km : Downhill , I overtook PM8

8th km : Near Sultan Salehuddin u -turn , my stomach pain , 4 to 5 people started to overtook me as i slowed down , PM 8 also came by , I told him go ahead , i have lost the fight , my stomach pain .

9th km : I have some hope ,my pain subside , so at the down hill near Tugu Negara ,i on my turbo and go at 4 min per km pace downhill and overtook him , speed all the way .

10th km : One Chinese guy overtook me , not sure his name but he looked familiar. good thing it was not PM 8 . But i was afraid , i didn't dare to look back .

Last 100 m : Sprint all all the way to finish line untill face looking like want to "berak" , no looking back , scared people overtake me .

RESULT : 57th overall

How close were we :

My timing : 47 min 10 sec
PM 8 timing : 47 min 20 sec

10 secs apart !!

A tiring race and slow uphills with lactic acid !!


Distance : 10.1 km
Duration of work out :47 min 10 sec
Location : Padang Merbuk


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler just in case since its a race , breathing normal

(Friday-16/12/05-Run and cycle)

At gym : Ran on threadmill 5 km , almost 5 min per km plus pace .
Then cycled 15 km for 29 min 08 sec equivalent to 31 km/h pace , rpm average 101 .


Distance : 5 km run, cycle 15 km
Duration of work out :1 hour
Location : Gym @ California Fitness Mid Valley


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal

(14/12/05 & 15/12/05-Wednesday and Thursday)

Thursday- Dizzy Futsal

Suppose to go track but no time . Decided to join my friends for futsal . Didn't bring my football specs so couldn't play really well as I was wearing my everyday specs which was a bit looser .

Didn't go all out .

I think its ok not to go all out coz wave run this Sunday !


Distance : n-a
Duration of work out :45 min
Location : Kuchai


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal





Wednesday- 11 km at gym


Distance : 11 km
Duration of work out :59 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal

(11/12/05-Sunday morning -KLIM 1st leg circuit run) and evening Futsal

MORNING


5th place . 4 min 39 sec per km pace . Not enough power yet . 1st 2.3 km lap already too fast at 4 min 12 sec per km pace .


Conclusion : I have become slow coz if it was a 10 km run , I would have got only 46 min !!

Distance : 11.5 km
Duration of work out :53 min 35 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing normal , but used as this is a race , just in case .


EVENING

Futsal with some friends

Distance : n-a-
Duration of work out :1 hour 25 min
Location : Kuchai


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing tiring and abnormal for the 1st 30 min but after that was OK .

(10/12/05-Saturday morning-My first mountain biking experience !!

I was afraid of leeches and falling . My friend took me to this trail , I used his bike . Its quite light . The downhills were the most dangerous thing I did this year !! As I went downhill , I remebered my friend telling me earlier the day before to be careful and don't fall .

I'm still alive !!


The conversation before this on Friday :

Me : Ok , I'll meet you tmw at 6 am .

Hangs up .

5 min later :

Me : I remembered you said got tiger ?
Friend : Don't worry , tiger all run away already .
Me : I'm afraid of leech .
Friend : It won't kill .




Distance : 16 km
Duration of work out :Approx 2 hour 15 min
Location : Semenyih


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(8/12/05-Thursday evening-Back to track)

After two months , decided to go to track again .Was excited about it , didn't see many people .

Menu :

800m - Warm up
400m - 3 quarter pace
400m - 50 m slow , 50 m fast
400 m - 80 % pace , 1 min 36 sec

4 km - Coach gave me set time of 16: 20 sec , I got 17 :08 . Got lashing from coach !! My 1st km was 3:56 , consecutive kms was approx 4 min 20 sec !!

400mx4 @ 2 min set time : Averaged 1 min 29 sec

Warm down : 800 m

Conclusion: Have lost pacing and experience on running on track and some speed .

Looking forward to beginning speed work again .


Distance : 8.4 km
Duration of work out :Approx 1 hour +
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing abnormal before the 4 km run .

(7/12/05 and 8/12/05)

8/12/05-Thursday-Bukit Jalil


Long time didn't go Bukit Jalil , decided to go on that hilly route since Mizuno wave run ( which is hilly) is coming .



Distance : 13.5 km
Duration of work out :Approx 1 hour 10 min
Location : Bkt Jalil


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






7/12/05-Wednesday-not much time .

Ran a quick 5 km at gym coz no time .

Distance : 5 km
Duration of work out :Approx 26 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(5/12/05 and 6/12/05 -Monday and Tuesday)

6/12/05-Tuesday-Just gym

Did some weight trainning, eg sit up and hand muscles . Just cycled on stationary bike .


Distance : 21 km
Duration of work out :Approx 58 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






5/12/05-Monday-Lake Garden extreme trail .

Since Justin not around , i wanted to try out the extreme trail at Lake Garden . It was quite steep at certain areas . Approx 3.3 km per loop . I think I ran more than that including from Bkt Aman and back and also some longer modification of the route .

Distance : 12 km
Duration of work out :1 hour 12 min
Location : Lake garden extreme trail


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal


SUNDAY - WANTED TO RUN , BUT NO TIME , HAD TO MAKE WAY BACK TO KL FROM IPOH AND THEN ATTEND NEIGHBOUR'S WEDDING .

(2/12/05-3/12/05 , Friday and Saturday)

3/12/05-Saturday-Ipoh

Went back wife's hometown . Early morning run . No pollution .


Distance : 10.6 km
Duration of work out :Approx 1 hour
Location : Ipoh , Polo ground


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






2/12/05-Friday-Non smooth breathing at gym

Ran at gym . Breathing not really normal all the way but ran on . Less than 5 min per km pace .

Distance : 9 km
Duration of work out :44 min 12 sec
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler


THURSDAY - COULDN'T DO ANY WORKOUT COZ TO MUCH WORK AT OFFICE.

(29/11/05 and 30/11/05)-Tuesday & Wednesday

30/11/05-Wednesday-Run at gym

Didn't have enough time so decided to do a quick run on threadmill . Ran 5 km only .

Distance : 5 km
Duration of work out :Approx 25 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , 1st km breathing wasn't normal but after that was ok .






29/11/05-Tuesday-Run at Lake Garden Lake

Ran with Justin the lake loop . I was late and Justin started already . He was beginning his 3rd loop and so he completed more loops than me . i just had 4 loops .


Distance : 9.2 km
Duration of work out :Approx 55 min
Location : Lake garden lake


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

28/11/05-Monday morning -Run with Michael

This MORNING , had a slow run with Michael . I took him trhough my Tmn Desa route for the 1st time . It was polluted and full of cars at certain areas .A big bus honked us and gave us a scare !!

Distance : 10 km
Duration of work out :1 hour 10 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(24/11/05-27/11/05 , Thursday to Sunday)

27/11/05-Sunday -Help Shift and Gym

Afternoon , took things from ground floor to my friends new hse ( he is renting from me) to 5th floor .

8pm - Went to gym and run 7 km for 36 min .

Distance : 7 km
Duration of work out :36 min
Location : California Fitness


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler but felt a bit asthmatic , nevertheless , controlled my breathing .






26/11/05-Saturday -REST

Walk about Bukit Bintang and ate Sarawak Laksa at Sarawak cultural shop .

Distance : 2 km
Duration of work out :Approx 1 hour
Location : Bukit Bintang


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler



25/11/05-Friday -Run with Justin

I was late and only started at 7 pm , Justin started first .
Some fartlegs at Lake Garden.


Distance : Approx 11 km
Duration of work out :Approx 1 hour 10 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler






24/11/05-Thursday -Night Run

11pm to 12 midnight

Distance : 10 km
Duration of work out :Approx 1 hour
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(22/11/05(Tuesday)-and 23/11/05(Wednesday)

23/11/05-(Wednesday)-Cycle at gym

RPM maintain average 90

Distance : 20 km
Duration of work out :Approx 1 hour
Location : California Fitness


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler







22/11/05(Tuesday)-Fartleg with Justin

Moderate speed on the flats , slow downhill and run fast uphill until,l out of breath .


Distance : Approx 12 to 13 km
Duration of work out :Approx 1 hour 10 min
Location : Lake Gardens


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(21/5/05-Monday)-Futsal as a recovery exercise

Today leg aches a bit after Terry Fox run on Sunday . Decided to play futsal at 10 am . There weren't enough players . In the end , the rules changed to only score in the D .

A good active rest workout .


Distance : n.a.
Duration of work out :1 hour
Location : Sunway Extreme Park


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(20/11/05)-BACK TO BLOGGING- TERRY FOX RUN !!

Its been 2 months since I last blogged due to being busy with work . I'm still running .

FROM NOW :

MY BLOGS WILL BE SHORT AND SWEET , NOT SURE IF READERS WILL LIKE IT BUT ITS MAINLY FOR MY REFERENCE .

Please do read anyway , I have no secret on my trainning



TERRY FOX RUN :


Position : Approx 6 or 7 th place over at least 300 over , but no prize since just for charity.

Average Pace : 4 min 12 sec per km pace


Distance : 5 km
Duration of work out :21 min 00 sec
Location : Lake Gardens


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,its sort of a race and took inhaler just in case .

Noticed : Lots of Mat Sallehs !

(18/9/05)-PJ HALF 10KM : Race Report

THANKS "

Istly I want to thank Ronnie , coz on Thursday , when I collected the bibs from him and after lunch as we departed , he gave me a TIP telling me that 1st 25 places will get hamper and there won't be many elites coz no cash money . I was motivated and determined to get one of this placing in order to get the "hamper" .

ALMOST RUN 21 KM RACE :

Due to signing slip up . My name was registered for 21 km race which I wasn't prepared to run that race but I wouldn't mind if there was no choice , only thing is that i'll be getting sore muscles the next 3 days and that will distrupot my trainnning . Fortunately , Jamie told me that Kien Mau ( A very fast Malaysian based in S'pore ) could not make it and I could take his place .

THE FIRST 2 KM :

It was a very crowded start and I actually waited at the front so that after the 21 km people flagged off , I could quickly wait at the starting line exactly in front . In fact ,I was literally on the starting line , the exact spot where the front 21 km runners lined up , but a few minutes later some people kept lining up in front of me and eventually those who were at first in front became about 4 rows from the front .So when the gun went off , i had alreaDy lost a few seconds trying to beat the packed "jam" . After that , there was some space after 100m and I shot off . The others have also shot off in front of me and the leading pace was about 150 m away from me .

I saw the only marker throughout the race and that was the 2km marker , my time at the 2 km marker was 6 min 7 sec tanslating to 3 min 3 sec per km pace !? It can't be true !? Have they wrongly marked it ? It did feel like running 2 km though .

AFTER MOTOROLA , JEYAN .

Before Motorola I saw this Indian guy running . He was running at a comfortable pace . I managed to overtake him before the Motorola road but he managed to overtake me again at the U turn which i think is the 5 km mark . He suddenly said to me
" This is tough" as he came by . I suddenly remembered who he was , that was why he spoke to me coz he is Jeyan , one of those who trains with me at Kg Pandan Sports Complex . ( He is a student of HELP Institute ) . I'm was glad to see someone familiar to pace with . We paced together for awhile .Together we managed to overtake a number of people .

LAST APPROX 3 KM :

I was getting out of steam already . We were trying to overtake this Mat Salleh guy who was running with an MP3 player but he didn't want to let go of his position . I then lost my fight as I was very tired already . Jeyan went on . The Mat Salleh went on and 2 more Indian guys ( one of them from different category) which I overtooked earlier started to overtake me at the last 2 km . At this time , the rain , a slight drizzle (equivalent to the 2 man-made sprinkles at Putrajaya by the bomba) also came . It was good to cool down the body but a bit slippery .

FINAL METERS

I just maintained my position and speed . There were no more runners who overtook me . Only thing was that there was a lot of other runners from the other groups along the road . As I finished the race, I was glad that at last the race has ended . The race steward gave me a card and immediately i asked him what was my position , coz there were 2 numbers on the card and I wasn't sure . 1 saw my competition number which was 28 in which i thought was my position and I was dissapointed for awhile . The race steward told me that my position was the one written on the card , 18th !! I'm so glad I achieved my target to get top 25 to get the "hamper" .

"HAMPER"

I collected my letter to get the hamper and the medal on the table . The race stewards quickly told me not to touch the medals coz my medal was already in the envelope which contained the letter for the " Hamper".

I went to the counter to collect my "hamper" , thinking that it will be the same big box just like in the Subang Jaya 10 km run , where to my surprised there were hampers for the top 30 ( I got 28th at that time) The "hamper" tuned out to be something very small which the 18th place person was to get ( Later I found out that different positions will get different sized items) . I got a very very small " hamper " consisting of
i) Hogo brand Intensive treatment and relief for Dry , cracked heels cream
ii) Hogo brand Deep penetrating moisturiser for skin
iii)Hogo brand protective cream for nails and cuticles
iv) 1 Voucher for Genting All day unlimited rides
v) A Nandoes chicken meal .

What a "hamper" . Well , Thanks Ronnie again , but I shouldn't complain . At least get something compared to the over 500 to 700 people in my category who didn't get anything .

Race analysis :

1. Average race pace : 4 min 14 sec per km pace and total time was 42 min 28 sec ( My bib number is also 28!! )

2. Compared to the hilly Subang Jaya run in June : Average race pace was 4 min 07sec per km and timing was 42 min 07 sec

3. Satisfied with position .

4. Not really satisfied with timing but not that dissapointed either.

5. Happy can run in PJ Half 10 km race again after not running in this event since 1998 ( 7 years) . This was the race which I got my 10 Km PR in 1998 in the same category so it brings me good memories .

6. I'm looking forwar to race the same event again next year and with an even better timing

7. It has been almost 1 year + since my return to running and I know I have improved coz my 1st proper 10 km race at the KLIM in March timing was 44 min 34 sec ( 4 min 27 sec per km pace)

(14/9/05 and 15/9/05)-Consequtive run at Tmn Desa

14/9/05 : I ran around my housing area in the morning . Its been a long time since i ran around my housing area as usually run at Bukit Jalil . I had a full day ahead of me and i didn't want to waste time driving to Bukit Jalil . It was a good run but could smell some polution with the early morning traffic .

Average Pace : 6 min 54 sec per km pace


Distance : 7 km
Duration of work out :Approx 45 min
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler ,breathing normal


------------------------------------------------------------------------



15/9/05 :I was suppose to go to KLCC to do some fartleg and collect my PJ half bibs from Ronnie but was vey busy and couldn't make it .So , I ran around my housing area in the night this time immediately after dinner . Had to go slow at first coz there was a lot of food in my stomach initially . Could go a bit faster at the last 3 km .

Average Pace : 6 min 25 sec per km pace but may not be accurate coz i went faster on certain stretches , it was just slow at the beginning coz of the full stomach


This Sunday : PJ half marathon , 10 km !!

Distance : 7 km
Duration of work out :45 min
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler ,Felt breathing not so smooth initially but after awhile was ok .

(11/9/05)-P for Putrajaya , P for P. R

I'm very happy to have PR at this Putrajaya race . The last Half marathon I ran was the first at Ipoh this year . I'm very happy that this being my 2nd half marathon and managed to PR at this hilly route

There were also some not so ideal situations like feeling like wanting to go pee and poo while waiting for race to start but a bit too late already coz we were already in the "kandang" .

In fact , I did pee at the big TNB box at the halfway mark .

The start of the race was suppose to be me ( #12) pacing with Justin ( #13 ) , Justin was nowhere to be seen , he was behind and taking it easy . Unofficially , Adam was running beside me , at least that was good to have someone experienced running with me . But as i went to pee at half way mark , i had to run without Adam for 5 km until the last approx. 4 km when i caught up with him again and he told me to go ahead if i can . So i went ahead , I was hoping to P R and I looked at my watch a few times and found that I was on target for the P R . Did do some mental calculations on the run to see if can really P R .

Statistics ;

1st 4km , ran at 4 min 35 sec per km pace

Average for whole race :

4 min 42 sec per km pace

Fastest KM : at Km 20 : 4 min 26 sec


Overall , it was a well organised run , and even though the sun came out , I didn't really feel the heat , just some cold air .

Now , my legs are aching all over , time to recuperate and prepare for next race : 19/9/05 , PJ Half , 10 km race !!

Distance : 21 km
Duration of work out :1 hour 39 min 19 sec
Location :Putrajaya


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing ok ,used coz its a race and just in case

(8/9/05)- 1 last medium long run before Putrajaya Half

This Sunday is the Putrajaya Half Marathon . I'm looking forward to it . Not sure if can P R or not coz I read in Rohaizad's blog that its quite hilly (http://krunner.blogspot.com ) .

Anyway , supposed to run at track at Kg Pandan today but due to time ,it was already 6 45 pm near Bukit Jalil thus decided to go there .As I was warming up , mei jyn http://www.jyn.biz/ spotted me and called me , at first I wasn't sure who she was and then she said she is Azwar's friend and she has her own blog She surfs my blog too , so that was how she knew me . I remembered her as the lady who likes to play frisbees . Check out her blog .

I ran 5 rounds on this route and by the 4th round it was already almost 8 pm and very dark at certain areas as the lamps were not lighted up . Only one section of the park was lighted up . I suppose this is their way of telling people that the park will be closed at 8 pm .

It was an easy run and I was averaging 5 min 46 per km pace for the run .




Distance : 13.5km
Duration of work out :Approx 1 hour 18 min 30 sec
Location :Tmn Bukit Jalil


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing ok ,but not normal .

Coach didn't come . A lot of people didn't come . Just a handful of us at track . We decided on 6 x 1 km .

My timing was as follows :

1st set : 4 min 18 sec ( not yet warm up)
2nd set : 4 min 8 sec ( a bit more warm up)
3rd set : 3 min 54 sec ( Suddenly saw Justin turn up , he said he wasn't coming at first)

4th set : 3 min 50 sec ( Ah Wah ran with me the last 200 m , he didn't join us coz he was injured)

5th set : 3 min 46 sec ( Put on more turbo)
6th set : 3 min 49 sec ( Justin's Turbo on already and he was 3 min 39 sec !!)

It wasn't easy doing this work out .

Warmed down 2 km with Justin .

END




Distance : 8 km
Duration of work out :Approx 1 hour and 30 min
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing was a bit uncomfortable before arriving at track

(31/8/05)-Independence Cup 2005

I got another medal today . No , its not a running medal but a medal for 2nd place in the futsal tournament in Sri Petaling , In-soccer Futsal Centre .

We were the underdogs We just played defensively and let the opponents come to our half and then counter attack when we got the bal .

Very happy to be in the final .It was a boring final . It looked like we were just contented with being in the final . We hardly attacked and in the end the opponents won us 3 - 0 .

Our prize for 2nd place : A medal for each team member , RM 25 and a CD .

(30/8/05)-Trackwork again after a long absence

I was excited to go back to the track after a long absence . Absence because of haze , time , rain and other activities which clashed with trackwork .

1stly had a warm up of 1600 m .

Coach wasn't there but we decided to do our own training together . We decided on 800m x 10 @ 3 min 30 sec per lap and 3 min 30 sec rest .

The timing were as follows :

1st set : 3 min 27 sec
2nd set : 3 min 07 sec
3rd set : 3 min 07 sec
4th set: 3 min 07 sec

Suddenly coach appears out of nowhere and says in cantonese that he is timing us !!

Thus :
5th set : 3 min 2 sec ( faster a bit coz of coach)
6th set : 3 min 3 sec
7th set : 3 min 5 sec

Coach said we will stop this set and start doing 400 m x 4

The timing were as follows :

Lap 1 : 1 min 24 sec
Lap 2 : 1 min 19 sec
Lap 3 : 1 min 24 sec
lap 4 : 1 min 22 sec

Warm down : 1600 m

I was happy with the timing and workout and look forward to this Thursday again .



Distance : 10.4 km
Duration of work out :Approx 1 hour and 30 min
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing was a bit uncomfortable after my 1600 m warm up

(23/8/05)-Jog with Michael , Run with Justin

Morning : I had a slow recovery jog with Michael around the hilly Tmn Desa area which I stay . The route totaled around 8.4 km.


Evening : Suppose to go to track but I phoned Ronnie and he said it was rainning . I didn't want to take the risk anbd drive all the way from USJ to Kg Pandan and then no speedwork .

I called up Justin and he said he was going for a short run .
We proceeded to do some speed work :

1 mile x 1 ( with Justin)( 6 min 5 sec )
100 m x 8 ( 4 times with Justin and then myself coz Justin had to go off)
3.3 km around his housing area .

The speedwork totaled approx 5.7km .



Distance : 14 km
Duration of work out :approx 1 hour and 30 min
Location : Taman Desa and Subang Jaya


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(21/8/05)- Sunday long run after a long time

Had not run at Bkt Aman for a long time . Joined Ronnie and Khoo . There are fast people, especially Khoo who had very little trainning because of work . He is very talented and fast . In fact at the first 10 km towards the Petronas station he ran ahead with another 4 km more to go . I finished the 1st 10 km in 49 min 55 sec .

The second 10 km back to Bukit Aman , I couldn't catch up with Ronnie and Khoo at the last 4 km They finished below 50 min whereas I finished in 51 min 15 sec .

Overall , it was a tiring run back but i'm satisfied coz it was among my fastest Sunday long run . Usually it takes me about an hour or so for each 10 km .




Distance : 20 km
Duration of work out :1 hour 41 min
Location : Bkt Aman to Hartamas and back


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , felt a bit blockage

(15/8/05-Evening and night run

After not running outdoor for a long time coz of the haze , at last could run again outdoor . Before this , have just been running on the boring treadmill Made appt to run with Justin but after aboout 2 km , Justin had to go to the loo for some business and left me alone to run . I completed another round of the 2.7 km loop and saw Justin so decided to stop and chatted a while .

Got home bathed but wasn't satisfied . Suddenly saw my house mate at 8.30 pm ,he said he is running around Tmn Desa and I straight away said I will join him and he was surprised coz i just told him that i just finished bathing after coming back from Bkt Jalil . We ran around the neighbourhood . Fortunately no dogs on the loose . All dogs were inside .

Completed the workout for the day and slept early .


Distance : 10 km
Duration of work out :approx 1 hour
Location : Taman Bukit Jalil & Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

The hardest medal I avheive for the year !  

The mad rush down hill , bad for hamstring !! 

Me and elite Khoo before the start of Larian Cinta Alam 

(6/8/05, Saturday)-Larian Cinta Alam

Now I remember why 2 months ago I didn't sign up for this race and only sign up on Thursday ( 4/8/05) , coz its cross country and I don't like cross country coz there is risk of injury and falling .


THE ROUTE

I thought it wasn't going through that steep uphill but the other side into the flat park . I was wrong coz when I arrived , I saw the starting and finishing banner . It looks like the starting is all the way for 1.5 km up and ending mad rush down the same way . I confirmed with the official and he told me yes , its going up . I wasn't that afraid coz i trained there a few months ago .


STARTING

I was at the 1st row at the starting line The race started 30 minutes late . At the sound of the siren , we shot off , even though I was at the 1st row of the starting line , a number of people overtooked me . I was wondering , was i too slow or they are too fast ?? Anyway , at the top , I looked at my watch , it showed 7 min 30 sec , it was faster than my trainning time of averaging 8 min 45 sec !! .

CROSS COUNTRY

We then ran down hill all the way and made a detour from the normal road into the jungle path . I think its at least 2 to 3 km of running on the path . It was very narrow , one false step and either you will be injured or fall to the side hill ! I wonder how some people managed to run so fast on this path coz after awhile , some people started overtaking me , I actually let them go coz i didn't want to be injured and i was tired too . Whenever they past me , they said TQ . I counted almost 5 to 6 people including Yuan Yu Fang from the women open who started after the men .

UP HILL DOWN HILL

I was relieved when we came out of the jungle path into the familiar tar hilly road . I was slow on the hill and fast on the slopes .At the back of my mind , I was hoping my hamstring won't give way . It didn't . The last 1 km is a mad rush all the way down hill to the finish line , I think its below 4 min per km pace.

POSITION


There were 100 over runners and medals were for the top 30 . I got 25th and very happy . This is the most tiring race in my life . Heavy breathing all the way ! Makes the medal even more precious coz I managed to overtake my rival ( CHXX) :)


Next time if have choice , I may not join this race again coz its too hard .Hard on heart , hard on knees , hard on hamstring and hard on thighs !


Distance : 7 km
Duration of work out :28 min 46 sec
Location : Taman Aboroteum@TTDI


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal , WANTED TO USE COZ RACE AND JUST IN CASE BUT SURPRISINGLY FINISHED ALREADY !!

(4/8/05, Thursday)-Not easy speedwork

Suppose to go Kg Pandan for track trainning but by the time I came out from Subang and if i were to began my journey , I would have only arrived there at 7.30pm !!

So decided to do my own fart leg at MPSJ stadium which is nearer .

Have not been doing much speed work after the Klang Quarter marathon . I felt heavy and not motivated . Suddenly , I saw this veteran guy ( in his 40s) who was doing his own speed work of 200 m repeats . I decided to join him . He told me he used to represent Malaysia for the veterans event in Korea and Thailand . He did the 200 m repeats whereas I didn't stop after the 200m but continued on for another 400 m It wasn't easy to continue on but it was easy only for the 1st 200 m , after that had to struggle to continue another 400 m .

After that he said he had enough and I just ran alone , again i felt like stopping when suddenly another veteran came by and i ran with him . He was running at about 5 min per km pace and i felt that was quite good for a veteran . He said he rarely join races but just run for health . I told him at his pace , he can actually get top 20 to 30 in his category . He said he don't think so , anyway racing is not his forte , after that he said goodbye and asked me to come again as he is more motivated to run with people .

I said I seldom run there , anyway , Friday is more off day coz SATURDAY , I'll be taking part in LARIAN CINTA ALAM@Tmn Tun .

Not sure if can get top 30 coz only top 30 can get medals.





Distance : 6.4 km
Duration of work out :36 min 28 sec
Location : MPSJ Stadium


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(31/7/08, Sunday)-Klang Quarter Marathon Race Report

Was just targetting 45 min as didn't run much at Aceh . I think I only did a total of 6 km the whole 9 days I was at Aceh . Concentrated on speed .

THE ROUTE

Very hilly .But did have long flat routes .

THE OPPONENTS

Found myself running near Justin at the start of the race . Ran with him and caught up with Chen . Chen said I should go on as he didn't have enough sleep . I said I didn't have enough sleep and trainning and should help pacing each other .


THe LAST 2 km

I saw a hill which i thought was the last km , so i put on my turbo and no more pacing Justin and Chen . Ran ahead but to my shocked and surprised after the hil ended , I realised there was another hill and its the last hill . I have done an error in my turbo , by then no more energy to continue turbo and Chen went past me , soon Justin also went past me . I didn't give a fight , my turbo gone already .

In the end i got 54th , Justin 53rd and Chen 52nd

They deserved it coz they have been trainning and I have not been trainning .Still , i'm quite satisfied with my timing and performance coz i thought i would have done worse . Never mind , there will be other races to come .

Right now , time to start trainning hard again .



Distance : 10 km
Duration of work out :43 min 40 sec
Location : Klang Town


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(20/7/05-28/7/05)-Wednesday to next Thursday

I'll be off to Aceh again for some Tsunami relief work where we will be organising some games and telematches for the kids who are affected by the tsunami . It will be a different experience for me unlike the previous trip where it was more of medical work .

There won't be any blogging or running during this time but I hope i'll still have some chance to run over there . Otherwise , it will be more of a tapering session before the Klang 10 K end of this month .


Thanks for reading !!

(18/7/05)-Run with Justin

Ran with Justin today . I couldn't run long coz my leg was still sore from Saturday and Sunday's combine mileage of approx 37 km . Justin was aiming for 15 km whereas i didn't want to aggravate my sore and I opt for half of this only . But it was a nice run and a change from the routine . Only certain parts had gentle slopes in which we attacked it a bit .

After that I left and Justin continued his journey .



Distance : 7 km
Duration of work out :Approx 36 min
Location : Near Justin's hse


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(18/7/05)-2 hour long run

Ran this undulating hilly route today . 1st 5 km was fast but after that just at normal speed . Saw Jamie and his friend Simon running on the opposite direction near the Tennis courts . Simon was carrying a backpack on his back during the run . I would have really struggled if it was me . Heard he is an ultra -marathoner . Cool !!

On the way back , near Bank Negara , caught up with Eric and I slowed down my speed and we chatted as we headed back to Bukit Aman .

Legs felt like jelly after that .

Was fortunate to replenish energy with lunch buffet at Hartz Chicken Buffet coz it was my bro's birthday .

Distance : 20 km
Duration of work out :Approx 2 hour
Location : Bukit Aman to Sri Hartamas and back


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(16/7/05)-Tree blocks route

Ran again with Howard the usual Saturday long run in the early morning ( 5.45 am) .Haven't been doing this coz of other races the previous weeks . There was a big tree which was felled by the heavy rain and it blocked our path which was the width of 2 cars . We had to slowly go around this tree each time we came to it coz one wrong step and we will fall and roll down the steep hill on our right . Furthermore , there was not much light at this time of the day and some of the lights were not functioning

It was a great run and managed to attack the hilly sections but not as fast as our earlier runs few weeks ago.After that, got home to sleep for about an hour .


Distance : 16.5 km
Duration of work out :Approx 1hour 45 min
Location : Bukit Jalil


# of times used
Asthmatic inhaler and remarks : 1 1/2 time used inhaler , breathing didn't feel normal before the run

(12/7/05,Tuesday)-1 hour drive ,15 min run !!

Left USJ at 6.10 pm and in normal circumstance would have arrived at track by 6.45pm , instead the jam was worse than usual because i think there was an accident as per announced by the radio , although i didn't see it . By the time arrived , it was already 7.10pm .Coach was on the phone an the gang was having a 1km x 3 set and just finished the 1st set .

Without proper warm up and a bit of stretching I followed them for the 2nd set and managed 3 min 45 sec

The last set coach said to go even faster as we were fully warmed up and I got 3 min 29 sec , thanks to Justin's turbo in which i was behind him when he turbo the last 80 m and it was a pull factor for me , I just couldn't catch up with him at the end line . Anyway , it was a PR 1 km for me , coz previously in May , I did 3 min 41 sec . :)

It began to rain , and coach said that's the end of traininng . I wasn't satisfied and wished there was more . Just did a 3 lap warm down after that

At night at 11 pm , since still have some energy , played futsal with some friends .





Distance : 3.2 km
Duration of work out :15 min !!
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing normal

(9/7/05)-Run 13km at KLCC

In the morning , decided to go to KLCC to run as haven't been running there . I wanted to go for the 13 round but only managed 10 round . Going to KLCC on a Saturday morning was a breeze , no jam , 7 .30 am , but running around the undulating KLCC wasn't such a breeze .

Need to put in more mileage .



Distance : 13 km
Duration of work out :1 hour 10 min 28 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing normal


In the evening ,I wanted to buy the Renoma quick dry briefs which Jamie was bloging about and I didn't know Jusco was having a members sale , there was a 15 % discount on apparels and I got it at 25.40 instead of 29.90 for 3 !! Tried it today (Sunday ) and it was excellent and comfortable .

(6/7/05 & 7/7/05) -Yesterday and Today

(7/7/05)-Today ,Track

I was not sure whether to go to track or not , wasn't really sure if my skin have healed . It did feel better after seeing the doctor . Modern medicine really works !

I had to go to track when I found out Ronnie was there and he was going to submit the form for the Putrajaya Half marathon and he was going this Saturday . So i decided to go so that i could pass him my application .

Coach didn't come so Ah Wah took over and told us to do 400m x 16 .

My average timing per 400 m was 1 min 29 sec except for twice where it was 1 min 40 sec .

The last round was all out at 1 min 12 sec .

It was a good trainning and I think the swimming helped a bit unless I'm just psychologically "tricked" (Can't remember what's the word) or just all in the mind .

After that warm down with this new guy called Kok Meng .

Looking forward to more speed work next Tuesday .


Distance : 7.5 km
Duration of work out :Approx . 1 hour
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing normal




(6/7/05)-Yesterday

I had to swim as my skin discomfort have not completely heal yet making it hard to run . I swim the wrong way , my head doesn't go under water so i use more energy when swimming . Panting after every 20 m of swimming , its like running a 400 m at 90 % pace !! .

This is my version of free style .

(4/7/05 , Monday)-Recovery swim

Legs still a bit sore from Ipoh run . Abrasion still there . Mood a bit down coz of this abrasion which results in constant suffering . For my recovery , I just did some swimming . Not sure when can start running again .

In fact , by Tuesday ( 5/7/05) , legs not sore anymore but coz of the abrasion still can't do much .......:( :( :(

(3/7/05 ,Sunday)-My first half marathon-Ipoh International Run

2 DAYS BEFORE RUN:

I wasn't sure to take part or not coz i had some skin abrasions at the groin area and whenever I run or walk I felt very uncomfortable . In fact I tested on Friday night by playing football and i couln't run so fast during the game . I then decided to solve the problem by pasting plasters at that area .


THANKS

Before the story began , I need to thank :
1. Jason for fetching us ( Me , Ronnie and Rachel ) to Ipoh
2. My brother in law for letting me stay in his house and waking up so early to fetch me to the starting line.
3. C M for fetching us ( Rohaizad and I) back to KL .

THE RACE BEGANS :

Being my first half marathon , I decided to just go slow the 1st half and faster the second half thus :

1st 10 km = 49 min
11th km = 6 min ( slow down abit to prepare turbo)
Last 10 km = 46 min

SOME STRATEGY :

1. Enjoy the race and scenery .
2. Smile when running
3. Wave when running ,if have spectators ( some people did respond , some no respond but surprised)
4. Target the immediate runner in front of me 1 by 1 even though different category and then having fun in "potonging" sayur them 1 by 1 . ( I think they are the ones who didn't pace themselves and went too fast during the starting)

DISCOMFORT :

Because of the groin skin abrasions I had to adjust underwear at least every 1 km . It was a most uncomfortable run and I tried to block away the discomfort by running faster but the discomfort is just there . Could have got even better timing if not for this problem .

NEW FRIEND :

Always saw this Pacesetter veteran member at most races which i join this year , and chatted with him when taking the numbers on Saturday and after the run . In fact , I did run with him for awhile at the 4 km mark .His name is Mr Yee .

There was also this short malay guy whom I have seen before He is very fast an I chatted with him after the run . His name is Hamidon . I invited him to Kg Pandan track , hope he comes .

CONCLUSION ;

Being my first half marathon , I was quite satisfied with my timing , pace , leg strength and breathing but not satisfied with the discomfort . But nevertheless , this problems can't be avoided but at least I know if it happens again, next time I have to use plasters .


Distance : 21 km
Duration of work out :1 hour 41 min 18 sec
Location : Ipoh


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing normal but used it just in case as this is a race .

(26/6/05)-SUBANG JAYA 10 km RACE-Berjaya !!

NOTE : FROM 27/6 TO 29/6 ( MONDAY TO WEDNESDAY) , THERE WON'T BE ANY BLOGGING COZ I'LL BE AWAY TO DAMAI LAUT , NEAR LUMUT I THINK , FOR A HOLIDAY AND WON'T BE ACCESSING THE INTERNET .BLOGGING WILL START AGAIN EARLIEST BY WEDNESDAY OR THURSDAY . THANKS FOR READING ;)

GOAL BEFORE RACE :

1. To get below 45 min ( Achieved ! )
2. To get below 30th placing (Achieved !)
3. To beat a certain somebody (not sure if possible coz he is quite fast) ,I won't mention the name ( Achieved !!)


SHOE :

The day before race , not sure what shoe to wear , I had 3 choice :
A) My a bit heavy Brooks but comfortable and I race in it before
B) My light and cooling Addidas but always gives me discomfort
C) My light but cheap Admiral which I confidently use for track but never for race before

I chose C) Admiral coz the day before the run , I went around shopping and jalan jalan in My Addidas and it still felt uncomfortable .


The route :

It was the 1st time i took part in this race and I was told its fairly easy coz the routes are mainly flat . In fact , Thanks to Justin ( http:pm19.blogspot.com) who took me along the route on Thurs night before the race for me to get a feel of it . Didn't really "feel" it coz we were driving but can only strategise and estimate where are the hard parts . After running this race , I felt its not really easy coz its like a Giant KLCC where KLCC had gentle shots slopes and only a short stretch is flat . Thus this route has gentle slopes but long long slopes,or it felt very long in a race .

Excerpts of the race :

STARTING : Started of at intended pace .

5KM MARK : Saw that person that I wanted to beat ,overtook him , he didn't fight back coz i looked behind a few times but coudn't see him .At this mark ,I could see Ronnie far ahead with his trademark cap and then Justin with his trademark run but couldn't be any threat to them . Saw Justin all the way till the last 500 m .

LAST 3 KM : Hoping race would end soon ,legs and breathing tired .

LAST 2 KM UP THE LAST SLOPE : Suddenly , Mr. Shine appeared out of no where I found out later he was targetting me and following me behind but I didn't see him at all . I stepped up my pace and lead until the U-turn At this last 2 km , thanks to Shine's pressure , I overtook 2 people who were leading for a long time and 1 of them was David Nyhouse who is a 3 hour 15 min + marathoner .

LAST 500 M : My breathing fast and my legs tired , Shine still have energy and he finally overtook me , I didn't have anymore fight in me and let him overtake while I just maintain my pace .


FINISH LINE : At the finish line , got a medal and 28th place and an extra surpise for the top 30 is some gift hampers , so took home a medal and an extra gift hamper .

CONCLUSION :

I 'm happy with how the run went and managed to achieve my goals as written on top .

Next race : 3/7/05 : Ipoh Half Marathon , MY FIRST HALF MARATHON !!



Distance : 10 km
Duration of work out :42min 07 sec
Location : Subang Jaya


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing normal but since its a race used it just in case .

(23/6/05 and 22/6/05)-KLCC and Futsal

KLCC Thursday ( 23/6/05)

Ran with Justin . Wanted to go at least 13 laps and try to PR but as I ran and I calculated the time and found that it was impossible . May be another day then .

Overall it was a good run where I attacked the hills .

Friday and Saturday will be rest day before the Subang 10 km run .

Chatted with Ronnie , Tey and Justin after the run and one of the subjects was the Kedah 12 hour run . Its been few months already since that crazy run and we are still talking about it . Imagine the excitement this run creates even after many months !!

Distance : 11.7 km
Duration of work out :Approx 52 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , STILL breathing normal .



FUTSAL Wednesday (22/6/05)

Played futsal at night . This game is getting popular with so many centre's mushrooming everywhere .

2 years ago the scenario in Pertama Complex :

Me : " Cik , ada kasut futsalkah "
Sales asst. : " Apa ? Football ? "
Me : " Futsal "
Sales asst . : "Apa itu ?"
Me : "Indoor soccer , atau ada turf shoe kah ? ( turf shoe for hockey )
Sales asst . : " Ada sini ada banyak , boleh pilih "

In the end I had to play futsal using turf shoes as no futsal shoes around yet coz the sport wasn't that popular at that time .

Nowadays , there are many choices of futsal shoes .

I have just started playing futsal again and i'm still using turf shoes .

Futsal is part of my "active rest" from running . I think it helps build up some fast twitch muscles .

(21/6/05)-Back to track after long break

I was excited to do some speed work again . It has been 2 weeks break approximately .Coach didn't come and his son took over . It was fairly an easy day .

The menu :

Warm up : 400 m

70% pace : 400m x 2

50m slow 50 m fast for 400 m

400 m x 9 2:20 min set time :

Lap 1 : 1 min 25 sec
Lap 2 : 1 min 21 sec
Lap 3 : 1 min 21 sec
Lap 4 : 1 min 27 sec
Lap 5 : 1 min 30 sec
Lap 6 : 1 min 35 sec ( Less energy already)
Lap 7 : 1 min 27 sec ( Getting a bit spirited again)
Lap 8 : 1 min 34 sec ( Less energy again)
Lap 9 : 1 min 20 sec ( Last lap so go faster)

Warm down : 800m

Was starting to think why i went a bit faster and there can be 2 reasons :

1. Long time didn't do speedwork so "semangat " to do it

or

2. Recently have been playing futsal so may be it helped ?

I'm not sure wat is the answer myself .



Distance : 6 km
Duration of work out :Approx 1 hour
Location : Kampung Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(20/6/05)-3 days updates

Came back from Sabah Saturday eveninig . Was a great trip coz my first time there . 2 1/2 hours by plane to KK and 3 hours by Unser to Kota Marudu .Ran only once along the trunk road which was a bit narrow and had a few cars and I just ran to and fro up to approx 4 km on 17/ /6/05 , Friday . The run was at 6.30 am but it was like 9 am at KL already !!


On Sunday , just ran a boring 3 to 4 km on my house treadmill for 30 min . My treadmill needs to be serviced already Its very noisy and doesn't move well at times and can be very dangerous .


TODAY , (20/6/05) , Ran at Bukit Jalil with Michael .

10.8 km at approx 5 min 5 sec per km pace . 1 round was 2.7 km and the stats was :

Round 1 : 17 min 50 sec
Round 2 : 13 min 45 sec ( Could have been faster but stopped twice , once to tighten shoe lace and once to loosen it as I found it was too tight ! )

Round 3 : 14 min 30 sec ( Less energy already )
Round 4 : 13 min 39 sec ( Last round so when a bit faster)



# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(15/6/05)-P R at KLCC before going Sabah

NOTE : FROM 16/6 TO 19/6 ( THURSDAY TO SUNDAY) , THERE WON'T BE ANY BLOGGING COZ I'LL BE BUSY WITH SOME CHURCH WORK AT SABAH AND WON'T BE ACCESSING THE INTERNET .BLOGGING WILL START AGAIN EARLIEST BY SUNDAY OR MONDAY . THANKS FOR READING ;)

I wanted to pia a bit just in case I don't get to run at Sabah . Found out from Ronnie at his shoutbox that he was going to do a 10 lapper at KLCCC which was what i had in mind . By the time I arrived , he was already on his 4th lap . Nevertheless , we talked and ran averaging 6 min 45 sec per lap . He stopped at his 8th lap which was my 4th lap and I continue running . Saw Kenneth , Rohaizad , Karim , Jamie , Julian and Newton too , (and also other girls and strangers at the park ) . Great scenery !


I wanted to try to get a P.R and in the end got it for a 5 min per km pace . Enjoyable run overall .

Distance : 13 km
Duration of work out :1 hour 5 min 7 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(14/6/05)-Run at Howard's "dogful" neighbourhood

I have recovered from my sickness . Pace and strength back to normal . But the run with Howard was very scary .

I was suppose to go to track but was late so thought of just running with Howard . First time running in this area at Bandar Puchong Jaya. There were dogs everywhere belonging to the neighbours . Howard says the dogs knows him so no problem , i was thinking , yah but the dogs don't know me .

I had to run with alertness as there were dogs suddenly barking especially those inside the houses . Learnt a thing or 2 from Howard on how to deal with dogs , for example bring up your hand and charge at the dog and kick it if it wants to attack you .

Nevertheless , its was a good run and better than Sunday's with a pace of 5 min 26 sec per km .

11PM :

Joined some Chinese friends for futsal at Sri Petaling where we had a friendly match with an Indian team , we lead at first but after that lost our concentration and lost the match .




Distance : 9 km
Duration of work out :49 min
Location : Bandar Puchong Jaya


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(12/6/05)-Ran even though sick

Felt a bit sick but I thought it was nothing . So in the morning met Ronnie , John and Yee Meng an ran the Hartamas rooute . At first I could follow them , after the halfway mark , my legs were struggling and I couldn't follow them anymore

It took me about 51 min to reach Hartamas .

Coming back was even more struggling and it took me 1 hour 10 mins to reach Bukit Aman . The viruses in the body really affected my strength and pace and I just kept JOGGING , not even running an hoping to reach Bukit Aman soon .

Moral of the story is don't run when sick .

Distance : 20 km
Duration of work out :2 hour
Location : Bukit Aman to Hartamas and back


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(11/6/05)-Easy run with Howard and Michael-legs heavy

Ran very early today at 5.30 am . Its been a long time since I ran so early with Howard as i have been going to the time trial every Saturdays . In fact I was chosen to represent Pacesetters , its an honour but I won't be free on the race day .

The time trail was just to see my capability and as a training .

Legs felt very heavy especially going up hill It wasn't like usual where it was easier going up hill Perhaps a week of inactivity ( went to Genting) attributed to this but i know it will be normalise very fast again .

The average pace was a almost 6 min per km pace .

Distance : 13.5 km
Duration of work out :1 hour 20 min
Location : Taman Bukit Jalil


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal .

(10/6/05)-Short run through pasar malam

Decided to just run at Taman Desa . Pasar malam was on , there were lots of cars and people and it slowed me down coz of the congestion at certain point .

There was a bit of pain , like a cramp at the top of the thigh I suppose due to the muscles that were used when I played futsal last night .

Coz of the pain , I just went 1 round instead of two .

Very low milegae this week .

Distance : 5.4 km
Duration of work out :32 min
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(10/6/05)-Report on Pacemaker Anniversary Run (PAR) and apologies

I'm back !!

I apologise for not writing report earlier . Immediately after the Pacemaker anniversary run ( organised by Ronnie and the PM gang) , I was really tied up preparing my power point for the teaching for a children church camp at Genting . The camp was from 5th to 9th June . I only ran about 8 km at Genting . There wasn't much chance to run there .The thin air was good trainning but I don't think the trainning was enough .



THE PAR RUN (4/6/05):

It was a well organised run by Ronnie (http://pm1.blogspot.com) , well done !! I got no regrets .

Came out 3rd and very happy to PR .

Analysis of the split times per lap :
(1.3 km per lap)


Lap 1 = 5 min 10 sec = 3 min 58 sec per km lap = Others went fast an I followed
Lap 2 = 5 min 50 sec = 4 min 29 sec per km lap = Couldn't catch up with the 1st ( Toh) and 2nd ( Chen) placed runners

Lap 3 = 5 min 59 sec = 4 min 36 sec per km pace= 1st and 2nd can't be seen anymore

Lap 4 = 6 min 12 sec = 4 min 46 sec per km pace = Justin shouted out i'm 3rd and I just need to maintain

Lap 5 = 6 min 02 sec = 4 min 38 sec per km pace = John ( http://johnwm.blogspot.com) suddenly came near and my position is threatened !!

Lap 6 = 5 min 58 sec = 4 min 35 sec per km pace = I so scared that I quickly on my turbo again .

Lap 7 = 5 min 36 sec = 4 min 18 sec per km pace = Turbo had to continue so that I maintain my position .

Lap 8 = 5 min 33 sec = 4 min 16 sec per km pace = Maintain about same speed to maintain position , PR and my last 1 km usually faster a bit .

The turbo helped coz if i'm not mistaken , John was just 10 sec behind me at the
finish line .

Total time and P.R :

46 min 22 sec


Overall , race was quite tiring but i'm satisfied . Still need to train harder .


Distance : 10.4 km
Duration of work out :46 min 22 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , just in case as this is a race .

(2/6/05)-Hard breathing at track

Ronnie could hear me breathing as I came behind him to finish in front of him during the track session for the 1 km . Without looking at the back , he knew it was me the asthmatic guy .

That was how hard I breathed today to push myself . And NO , I didn't feel asthmatic at all !! Usually I was conscious of my breathing and don't like to let people hear my breathing . But I suppose its good to push just a bit harder to improve .

I arrived on time but coach didn't come today . Siah was in charged of the menu and it was :


1200 m ( Warm up with Ronnie)

800 m ( Warm up with the rest, inclusive some fart leg)

3 km x 1 = 12 min 41 sec ( 4 min 13 sec per km pace)
2 km x 1 = 8 min 26 sec ( 4 min 13 sec per km pace)
1 km x 1 = 3 min 44 sec ( Run until Ronnie hear me breathing)

5 x 400 m ( 1st 4 laps average 1 min 27 sec as I was targetting a countdown on my watch of below 1 min 31 sec per lap pace)

Last lap just jog as I thought we went thru 5 laps already and I already 0 energy .

Overall , it was a tiring workout but I was satisfied with my timing especially in the 3 and 2 km where I ran a consistent pace .


Distance : 10 km
Duration of work out :Approx. 1 hour
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing like normal human I think .

(31/5/05)-Mad run at track and new P.R feature on web site

1stly , thanks to Ronnie (http://pm1.blogpost.com) who emailed to me the script on how to put in my pR's at my web site Check it out on the right below . Now I can easily refer to it and update it ;-)

Next, the track story :

Was late for track again , didn't really had time to strech properly nor warm up properly but good thing didn't get injured . Anyway , my legs felt really normal and no injured feeling .

When I arrived , track already started , fortunately the gang was just on their first round . The menu was :

4 x 400 m = 1'30 , 1'28, 1'26 , 1'28

3 x 800 m = 3'04, 3'05 , 3,06 ( I was refering to my interval timing about 2 months ago and it was averaging 3'15 , so I suppose i'm improving? )

1 x 1200 m = 4'48

5 x 400 m = 1'31 , 1'29, 1'32 , 1'33 , 1'27

1600 m = Warm down with the gang and Justin

Overall it was really tiring , but i 'm glad with the timings .



Distance : 8.8 km
Duration of work out :Approx. 1 hour
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal but at times during running exertion felt the exhalation wasn't very normal, I don't know may be other people will feel like that too when they are exerting themselves .

(30/5/05)-Back to Bukit Jalil

Today ran with Michael , (my house mate) at Bukit Jalil . Haven't been there for a long time .Its a very hilly route . I din't have much semangat to go fast coz just recovering from my long run yesterday .

Average speed about 6 min per km pace.

Later in the night when to Jusco to buy another Nike Dri -Fit socks which I already have one . I like this socks more than New Balance Coolmax coz this socks is not so thick and doesn't absorb so much sweat which will make the socks heavy .





Distance : 10 km
Duration of work out :1 hour
Location : Taman Bukit Jalil


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(29/5/05)-Rerun pacesetter 15 km route and long run

Today is a day for long run . In fact last night , PM1 told me there was an extra bib for Larian Bomba which is about 10.8 km but I told him I have to go for my long run . Furthermore , if I go for the race , i will tend to go too fast and in the end my muscles will ache and in the end can't have proper traininng for next week .

Most of the run was paced with Howard . We went at an average speed , not too fast or too slow . It was a good run and the legs did not ache like 3 weeks ago during the practise run . I suppose the muscles have rejunevated and is back to normal

Average speed was 5 min 46 sec per km pace ( or less as there was a short stoppage).




Distance : 17.1 km
Duration of work out :1 hour 38 min
Location : Pacesetter 15 km race route and around lake at Lake Gardens


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(28/5/05)-No P.R for 3 km time trial

Again broke 12 min barrier , but no P.R . (11 min 59 sec) It wasn't easy running at a high intencity speed but I took it as a training coz even if I suddenly ran fast and got selected for pacesetters team , I won't be running coz i'm going to Sabah on the 19/6/05 for some church activity .

The time 2 weeks ago was 11 min 58 sec but the splits were a bit different at that time ( 14/6/05) where I had the push and pull factor and Nelson to run with me at a consistent average 1 min 35 sec per lap pace

The split time this time is :

1 min 25
1 mn 34
1 min 37
1 min 38
1 min 39
1 min 41
50 sec
1 min 32 sec

Really envy those who can easily run below 1 min 30 sec per lap split time consistently .


Distance : 5.8 km ( Warm up 1.2 km, 3 km time trial and 400 m x 4 set time run)
Duration of work out :Approx 45 min
Location : Kg. Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , as breathing wasn't feeling normal

(27/5/05)-Bicycle ride at Federal Highway

This will be my last time riding here at this hour . 7am on the bike lane had lots of motor bikes zooming passed me and some coming almost inches of me . It was such a scary experience .

I kept hoping every biker would see me and no one would bang me . Good thing nothing untoward happen . And I can smell a lot of polution .

Perhaps next time ride here again but on a public holiday or an hour when its off peak .

But actually I have rode on the bike lane before . That was way back during my teens when I used to cycle my racer from Bangsar to Astaka field near Asia Jaya to play football there . Now I regret I ever sold my racer . It was fast compared to my mountain bike .


That's all for my cross training day today .

Distance : Approx 20 km
Duration of work out :Approx. 50 min
Location : Federal Highway starting from near Angkasapuri to after Motorola and back


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal

(26/5/05)-Coach said I've put on weight

He said this last week and this week . Must be a hint .

Am I insulted ? NO

Top 3 reasons on the advantage of looking fat ( although some of my friends are asking me why have i lost weight ) :

1.Opponents thinks you can't run fast.
2.When the wind blows against you during the run , you can easily run pass the wind.
3.When running downhill , you can use your heavier weight to run down without much effort .

Anyway , I arrived at track on time and the menu for today was :

1200 m: warm up with Ronnie
400 m @3 quarter pace followed immediately by 400m fart leg .

6 x 1 km =(Can't really remember exactly) 3:41 , 3:44 , 3:47 , 3:45 , 3:44 , 3:52

1200 m : Warm down

Coach also said i'm not strong mentally . Am I insulted ,?YES , BUT A BIT


Top 3 reasons why i think I'm quite strong mentally :

1.Not many astmatics are pushing themselves in running coz they are afraid , whereas I know using the inhaler will help even if need to use 3 times in a track session .(not often i need to use 3 times)

2.I ran the 12 hour run at Kedah without joinning a marathon first .

3.I came back today and had to do some shopping at Mid Valley before the centre closes and had to tahan my hunger till 11 .30 pm .



Distance : 8.8 km
Duration of work out :Approx. 1 hour
Location : Kampung Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal,

BUT ...Justin and I did joke may be next time i should just breath astmatically in front of coach to show that I had really pushed myself and take my inhaler infront of him . ..hihihihihih

(25/5/05)-Active Rest

I told Ronnie today at about 6 15 pm that i'll be resting. I told him that rsting is part of training . So I went home after that

Suddenly at 9 pm , my phone rang . My friend invited me to play futsal at his centre at Sri Petaling from 10 pm to 11 pm . I said why not , since its been a long time since i played futsal

There goes my rest for today hence we call it active rest .

Active rest coz even though not running but still sweating out with other sports .


Distance : Don't know , but perspired a lot just like running .
Duration of work out :Approx. 1 hour
Location : Insoccer Futsal Centre , Sri Petaling


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal

(24/5/05)-Rainning , so to run or not to run ?

"RUN" , I was facing a dillema on the way to track as it was pouring .Ronnie was waiting for me there . And I promised to show up but showing up may not mean to run right ?

Suddenly ,with 1 more km to track , a biker passed in front of me .At the back of his jacket was the word " Run " !! So that was the answer , I took that as the cue and I decided to run at track no matter what .

Coach was waitng and there were not many people , even though I arrived late at about 6.45 pm , training has not started yet . Everyone was in the shed at the grandstand .

After 800 m warm up ,Coach said to do 6 km where we are to do 4 min 30 sec per km but I couldn't muster enough speed to go any faster . The rain got heavier and heavier and at 4.8 km , coach asked us to stop . I was relieved . It was not easy running in that kind of weather with the rain dripping onto my eyes ad my shoe getting wetter and wetter . In fact one of my eyes were almost shut throughout the run .

Nevertheless , the workout averaged out to be 4 min 41 sec per km pace .

After that chatted with Ms Lai , Phillis Loke and Ronnie .

Distance : 5.6 km
Duration of work out :Approx. 35 min
Location : Kampung Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal

(23/5/05)-Slow paced recovery run

Just ran very slowly as a recovery run after the race yesterday . Muscles felt a bit stiff at the thighs , I suppose due to overusage of it as the race yesterday had plenty of hills .

It has been a long time since i ran so slow . Looking forward to faster runs tommorow onwards .


Distance : 4.6 km
Duration of work out :Approx. 35 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal

(22/5/05)-Pacesetter 15 km run and the happy P.R !!

I was just aiming to go below 1 hour 15 min coz I remembered two weeks ago i managed the same time at a struggle . My leg really ached 3 quarter way during the practise run 2 weeks ago . I really felt like stopping .I didn't have much power uphill and downhill.

Today being a race , I felt better than 2 weeks ago . The uphill and downhills were faster .Really liked how the markrs are shown to indicate the distance throughtout the route .

In fact , at the start , I was assembled at the 65 min and below pen . I knew that I won't be achieving this but it was just to psyche me up to be together with the fast people. As usual , using my usual tactic , I like to pace with runners not from my category and spur them on . There was this uncle , who was quite fast and I just paced with him . I told him , let's overtake that guy in front , but he was getting tired and after awhile , he asked me to go on first .

I'm happy because Istly I got a better time than 2 weeks ago , I hear i got 32nd place in my category and and also there was no pain at all as I ran ( Thank you Jesus !:) .

Some analysis :

1st 10 k : 45 min 46 sec = 4 min 34 sec per km pace

Overall average pace = 4 min 31 sec per km pace



Distance : 14.8 km
Duration of work out :1 hour 6 min 55 sec (not sure how many seconds actually , will know actual results in about 3 days time )
Location : Lake Garden to Kenny hill and back


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing feel normal , but used once since its a race , just in case

(21/5/05)-Easy track work

My friend Michael wanted to test out his 1500 m today and i was to be his pacer . There was also a time trial for 3 km by Pacesetters . I told him we will do the 1500 m run first .

So what we did was :

1.2 km - Warm up

1500 m -time trial and pacer for Michael: 6 min 26 sec ( 4 min 17 sec per km pace)

3000 m - time trial and pacer for Michael
- he ran half way and ribs pain , then i just pace with Ms. Lai ( Ist time at the trial and got 15 min)

All in all , it was just a run to just sweat out a bit . I didn't really strain myself and wanted to save my legs for tommorow's run . Looking forward to the run !!


Distance : 5.7 km
Duration of work out :Approx 45 min
Location : Kampung Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal

(19/5/05)-Last track work before Pacesetter 15 km run

Today will be the last run before this Sunday's race . Legs still felt a bit achy , could feel a bit of ache as I ran . Hopefully will be completely ok on this Sunday .

The menu was :

Warm up : 400 m
Fast slow : 400 m


2.4 km = 10 min 31 sec = 4 min 22 sec per km pace

4 x 800 m =Lap 1 = 3 min 14 sec
Lap 2 = 3 min 6 sec
Lap 3 = 3 min 5 sec
Lap 4 = 3 min 13 sec

4 x 400 m = Lap 1 = 1 min 33 sec
Lap 2 = 1 min 41 sec
Lap 3 = 1 min 47 sec
Lap 4 = 1 min 37 sec

Warm down = 800 m


Its was quite a tiring work out hence the slow 400 m lap times . My fellow runner Yamazaki was there and he he was very tired after every run . He said that he put in 100 % effort every time whereas we put in probably 90 % effort only . With his effort , at 40 + , he will improve more than others including me who only put in 90 % .



Distance : 8.8 km
Duration of work out :Approx 1 hour
Location : Kampung Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal

(18/5/05)-Running in darkness

Ran at night again due to time factor . Almost a quarter of the run was in darkness due to faulty street lights . It was a scary feeling after what happen to Jenny who got an accident while running .

I wanted to run more than 10 km but after the first round thighs felt a bit achy . Didn't want to strain myslef as the Pacesetter 15 km run is this Sunday .

Distance : 9 to 10 km
Duration of work out :57 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing feel normal

(16/5/05)-PR for 13 lapper (16.9km) at KLCC

I have been wanting to do this 13 lapper for a long time but didn't have the time . At last today I had some time even though by the time i arrived , it was already almost 7 pm coz of the jam . Justin was there and I ran with him 1 lap and also somewhere in the middle of my run . I couldn't last with him coz he was too fast as he was doing a VO2 max thingy .

Here's the analysis of the split times which helped with my PR ,the 1st lap run with Justin helped too . Thanks Justin :)

1 lap = 1.3 km

Lap 1 = 5 min 44 sec ( ran with Justin)
Lap 2 =6 min 10 sec
Lap 3 = 6 min 22 sec ( more comfortable pace for me)
Lap 4 = 6 min 33 sec (slowing down a bit)
Lap 5 = 6 min 34 sec ( almost same pace)
Lap 6 = 6 min 26 sec ( didn't want to be too slow)
Lap 7 = 6 min 27 sec ( maintain this pace)
Lap 8 = 6 min 21 sec ( ran with Justin , so ran a bit faster)
Lap 9 = 6 min 23 sec ( still around this pace)
Lap 10 = 6 min 19 sec ( On turbo again)
Lap 11 = 6 min 14 sec ( need to be faster a bit to P.R )
Lap 12 = 6 min 11 sec ( Have a feeling can break other people's record too)
Lap 13 = 5 min 52 sec ( Last lap must always go faster and then can get better P.R)

P.R !!
1 hour 21 min 41 sec

Average pace = 4 min 50 sec per km pace



Distance : 16.9 km
Duration of work out :1 hour 21 min 41 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 2 time used inhaler , breathing didn't feel good before the run

(14/5/05)-Broke 12 min barrier at 3 km time trial

PM 1 and PM 19 wasn't coming . In fact very few were at the time trial . Not sure who will be able to help pace me . Was glad to see Nelson there and I knew he could pull me as he is young and talented .

He said he couldn't run well before the trial but in fact he was leading the way during the run . I knew in order to break my current best , I just need to maintain below 1 min 40 sec every lap

Managed to do that ,thanks to Nelson who was 10 sec faster than me , I managed to break the 12 min barier and got 11 min 58 sec !!


Distance : 5.7 km ( Warm up 1.2 km, 3 km time trial and 1.5km average pace run)
Duration of work out :Approx 45 min
Location : Kg. Panda Sports Complex


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , just in case since i'm going for Time trial

(13/5/05)-Bicycle ride

Decided to add some cross training elements to my training . I tried not to stand up when going uphill , just shifted to easier gear . There was a pasar malam and the road was crowded and I had to slow down at the stretch .

Lesson learnt , don't cycle on a pasar malam day



Distance : 13.8 km
Duration of work out :Approx 45 min
Location : Taman Desa

# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing wasn't that smooth but manageble

(12/5/05)-KLCC run and PR

Its been a long time since I ran at KLCC . Today I had the opportunity .

Actually it was a choice between track work at Kg Pandan and KLCC . My hamstring doesn't feel normal today . I remember the last time my hamstring didn't feel normal and I persisted to go to track and then got a minor strain on the hamstring .

This time its once bitten twice shy . Won't want to hurt my hamstring with 10 more days to New Balance 15 km run .

Wanted to do 13 laps but I felt I could only go 10 laps .

Managed a P.R of 1 hour 9 min and 3 secs for the 10 laps which is equal to 13 km which is equal to approx 5 min 18 sec per km pace.

On the way to the 10 laps , I managed to P.R. for the 8 laps which is 10.4km , the time was 54 min 34 sec ( Previous record was 55 min 05 sec on 22/3/05)


Distance : 13 km
Duration of work out :Approx 1 hour 10 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing wasn't that clear before the run , in fact half way during the run I felt just a bit asthmatic and breathing again not so normal but I pressed on .

(10/5/05)-Back to track work again after 2 weeks absence

I have missed a total of 4 track sessions last week and week before last .week before last coz when Aceh and last week coz recovering from diarhea and busy .

Not sure how I would fare at track today . ilook ed at the last time i had a similar work out on 15/3/05 and saw I'm not that off

Here's the menu :
Own warm up : 800 m

Warm up with the rest : 800 m

400 m in which 50 m fast 50 m slow

2 km 95 % effort : 7 min 53 sec ( 15/3/05 7 min 50 sec )
1st lap : 1 min 30 sec
2nd lap : 1 min 30 sec
3rd lap : 1 min 30 sec
4th lap : 1 min 40 sec ( approx , forgot to time)
5th lap : 1 min 41 sec ( approx , forgot to time)

400 m warm down

Used inhaler .

Then 400m x 8: ( 15/3/05 1 min 32 sec average)

Lap 1 : 1 min 29 sec
Lap 2 : 1 min 30 sec
Lap 3 : 1 min 30 sec
Lap 4 : 1 min 35 sec
Lap 5 : 1 min 33 sec
Lap 6 : 1 min 35 sec
Lap 7 : 1 min 41 sec
Lap 8 : 1 min 13 sec ( all out) ( 15/3/05 1 min 9 sec)

Warm down : 800 m

I think its not too far from March progress and I think I can get back to the same level with 4 more speed sessions .




Distance : 8.4 km
Duration of work out :Approx 1 hour
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 1 1/2 times used inhaler there was some open burning near the track and that affected my breathing and triggered the asthma .

(9/5/05)-Easy fart leg type recovery run

Did a sort of recovery run today . Its called a "sort" coz it was an assortment . My house mate Michael wanted to go to track as he was going to join a 1500 m race and trainning hard for it

I was to be his pacer in training today . Ran with him for his trainning which started with a 1.3 km warm up , then 1500 m time trial and then followed by a 400 m x 5 ( = 2km)

Lastly ended with a 1200 m warm down

It was just an easy run for me after yesterday's long run as my legs were still sore .


Distance : 6 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : o times used inhaler ,Breathing normal

(8/5/05)-Pacesetter 15 km familiarisation run

At last , Pacesetter has managed to bring us thru this route which I have been wanting to try out . IT will be the New balance 15 km race route on 22/5/05 . Its a very hilly route .

A lot of people were at the Bukit Aman car park when I arrived and there wasn't any more space to park and I just simply park somewhere in the car park . When I came down from my car , they were already doing stretching together .

5 to 10 minutes later we are off .

I started slow but slowly got into 5 min per km pace and slowly caught up with the front runners , the top 20 front runners at least .

Being my first run above 15 km after a long lay off , it was starting to get heavy on the legs towards the last 3 to 4 km , I suppose because of the many hills too.

Nevertheless , I persisted on at my current pace and sometimes a bit faster to catch up with certain people who overtook me . John who was at first running with me have took off further in front .

In the end finished in 1 hour 15 min for a 5 min per km pace.



Distance : 15 km
Duration of work out :1 hour 15 min
Location : Bukit Aman to Kenny hill route and back


# of times used
Asthmatic inhaler and remarks : o times used inhaler ,Breathing normal

(7/5/05)-Asthma attack and then attack my 3 km PR

5 am : I was awaken by some difficulty in breathing Asthma attck 2 hours before time trial !! Used my inhaler . Waited for 5 minutes . Still didn't work . Used inhaler again . This time it worked . Got back to bed .

6.30 am : Alarm rings , time to wake up for time trial . Breathing back to normal . Got ready and drove there , reached by 7 am . No traffic . Used my inhaler again just in case .

A short warm up with Ronnie of about 1 km , Ronnie under pressure , me no pressure coz I don't think I 'm going to do well coz no speed work or solid training for almost 1 1/2 weeks In fact my legs are a bit sore from Thursday's 7 km run .

Put on my deep heating cream because of the soreness .

The time trial begins . Not sure how will I be running . I expected to do worse then week before last ( My time week before last was 12 min 42 sec ). I just ran my pace .

I had a push and pull factor .Istly someone was leading the group and I just followed him as close as possible . That was the pull factor .

The push factor , 2 other people behind me breathing heavily and including Sim (www.petalingrunner.blogspot.com) who was running barefeet and I could hear him running .

I just ran on and lost track of the laps . I then asked the referees how many more laps and they said 2 more . I then on my turbo and overtook the guy whom I was following . At the last lap , to confirm again , I asked how many more lap and the refereee said last lap . I put on my super turbo and ran as fast as I can

Here are the split timings :

1st 200 m = 46 sec
1st lap = 1 min 37 sec
2nd lap = 1 min 41 sec
3rd lap = 1 min 44 sec
4th lap = 1 min 44 sec
5th lap = 1 min 46 sec
6th lap = 1 min 40 sec
Final lap = 1 min 21 sec

Total time and P R = 12 min 22 sec

I'm delighted to break my previous P. R by 20 secs . Its a 4 min 7 sec per km pace



Warm down : 1.2 km bare feet with Justin

Distance : 5.2 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 3 times used inhaler ! ( See report at top)

(5/5/05)-Back from Aceh and started training today

I'm back at last . Came back on Monday afternoon . I only ran once in Aceh , there was a jogging path of 450 m there and I ran around 6 .5 km there . After that we shifted to a place where there is no jogging path and the road wasn't conducive for running , too dusty .

I skipped a bit , but after that my calf ached for a few days and that was the end of my skipping .

I noticed the rebuilding at Aceh still taking a very long time . Many still homeless and still staying in tents or with friends . At areas near the coastline , you can actually film a war movie there !!

Helped a bit with the medical work there and there will be pictures soon .

On Monday , just rode my mountain bike around 10 km .

Tuesday , diarrhea and just recovered today . Ran at about 10.50 pm . Was comtemplating either a long slow run or a short fast run . I took the fast run then . Didn't want to take the long run coz just began to run again after a long break . Its great to be able to run again .

I won't be surprised if I lose some of my stamina and speed , but will be able to train and get it again .


Distance : 7 km
Duration of work out :Approx 45 min
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,Felt just a bit asthmatic , since this morning .

(24/5/05)-I'm off to Acheh !!

Dear Friends and Readers ,

Thank you for visiting my blog , however , from 25/4/05 to 2/5/05 , I won't be writing anything coz I'm in Acheh for Tsunami Relief Humanitarian Work there . I don't have access to the computer and even if I do , there is nothing to write about my training coz its too dangerous to run there . I'll probably be skipping and I have packed my skipping rope .

I hope the skipping will keep me fit as I hope I won't loose any of my speed or stamina at all when I get back .

Do remember me in your prayers and God Bless you !!

Kenny Tan

(23/4/05)-Late for track , P R 3 km

My alarm was set for 6 am , 2 alarms in fact to be on time for time trial at 7 am. It rang but i didn't hear it , i woke up only at 7 am !! Mad rush to track and reached by 7 . 20 am . Good thing they were still warming up . I didn't have time to stretch sufficiently and warm up and work out a sweat . Nevertheless , I did a bit and then to the starting line .

Finished in a time of 12 min 42 sec and an official P.R . Could have been faster if Ronnie paced me but he was there to pace Tey who also had his own P.R .

Then ran 1500 m with my house mate Michael .

400 m with Ronnie.

And 800 m warm down with Michael .

End of track and no run on Sunday , suppose to run on Sunday but overslept due to no electric at night and couldn't sleep well at first .

Total mileage for this week only : 41.4 km


Distance : 5.7 km
Duration of work out :Approx 45 min
Location : Kg Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler ,Felt just a bit asthmatic , but because of the rush and excitement , forgot to use inhaler but anyway didn't encounter breathing problems .

(21/4/05)-Breakfast run

Tried out a new route . Jason who is used to this route took me , Azwar (www.pipot.com) and Ronnie (http://pm1.blogspot.com) alng this route near the hockey stadium at Jln Duta . It's a very hilly and zig zag route and very good for hill training . Ronnie , being in the mood for taking photos , stopped Azwar and I a few times to snap our photos .

Jason just ran on .After we snapped our photos , we had to run very fast to catch up with Jason . It was a kind of fartleg training for us wehen we went fast and slow . Later we found out that Jason didn't stop so much for photos coz he was aiming for a P R on this route . In fact , he just stopped once to take some photos with us and he he was insipred to go fast throughhout this route and so broke his record by 4 MINUTES !! Congrats to Jason .

After the run , we had breakfast together with the rest of the gang and as usual the conversation around the table was about running and racing .

It was a great relaxing run to try out this new route , will go again but I don't think i can remember the directions . Need perhaps Jason's help again .





Distance : 13 km
Duration of work out :Approx . 1 hour 19 min
Location : Bkt Aman to Jln Duta Hockey Stadium area and back


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,1 hour before run , felt asthmatic and couldn't sleep so I used the inhaler 15 mins before run and then breathing back to normal .

(19/4/05)-Super tiring track work.

Jamie (http://carboman.blogspot.com) was right . Its true that its very easy to lose speed . The last time I did speed work was last Tuesday , after that injured and no speed work until today .

Now that my hamstring completely healed , I went to track confident that I could do the speedwork painlessly . It was true , it was painless , but it was slow .

Check out the times :

Warm up : 800 m
3 /4 speed :400 m
50m slow 50m fast : 400 m
3/4 speed : 400m ( 1 min 50 sec )
90% speed : 400 m ( 1 min 45 sec)
90 % speed : 800 m ( 3 min 18 sec )
: 2 km (8 min 40 sec)
: 1 km ( 3 min 49 sec)

5 x 400 m = (2 km) : Lap 1 ( 1 min 40 sec )
: Lap 2 ( 1 min 37 sec)
: Lap 3 ( 1 min 45 sec , so slow!!)
: Lap 4 (1 min 47 sec , even slower !!)
: Lap 5 ( 1 min 40 sec )

Warm down : 800 m

Legs were really slow , couldn't go any faster anymore . I'm sure the speed will return soon if I consistently do my speedwork .




Distance : 9 km
Duration of work out :Approx . 1 hour
Location : kampung Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing clear and normal, altough had some mucus .

(18/4/05)-Missed 2 opportunities to run

I was suppose to wake up at 6 .10 am in the morning to run today ( Monday ) . In the end was too tired , and the alram kept ringing and I kept shutting it .

Then in the evening , was suppose to run at Bukit Jalil , I was a bit late , wanted to start at 6.30 pm but in the end could only reach there at about 8 pm coz of work . There was a big jam coz of a terrible accident . By the time I arrived there , the guards said its too late already as there is no lights and they didn't allow me to run .

Then I had to run from 11pm to 12.20 am at my housing area . It was a nice cooling run . I felt strong at first and wanted to go 3 rounds (equivalent to approx 18 km) but in the end just sticked to 12.7 km as legs were a bit tired already and i didn't want to strain myself as tmw will be back to track again .


Distance : 12.7km
Duration of work out :1 hour 20 mins
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing clear and normal, altough mucus kept coming out .

(18/4/05

(16/4/05)-"Jesus healed my hamstring ! "

Serious . After 2 days rest and praying to Jesus , there is absolutely no more pain at the hamstring . I ran with Howard and I could run as normal again . Didn't go below 5 min pace but we ran between 5 min to 5 min 30 sec per km pace . The aim of this run was just to load on the mileage . I feel stronger , no pain at thighs and I believe the weekly long runs has strenghtened the thighs .

In fact before the run , I told Howard i won't be going fast today , he legs were psychologically affected or tricked( if there is such a thing) and he managed 19.8 km whereas i managed 23.1 km .

I feel glad that i'm healed , Haleluya !



Distance : 23.1km
Duration of work out :2 hour
Location : Taman Bukit Jalil


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing clear and normal.