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 .
Wednesday, August 31, 2005
Tuesday, August 30, 2005
(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
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
Wednesday, August 24, 2005
(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
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
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
Wednesday, August 17, 2005
(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
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
Tuesday, August 09, 2005
Sunday, August 07, 2005
(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 !!
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 !!
Friday, August 05, 2005
(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
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
Tuesday, August 02, 2005
(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
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
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