(30/1/07-Tuesday-Run by force)

Woke up late in the morning . Decided to run in the afternoon at the gym . After some dilly dallying , by the time it was time to run , I had only 25 min ( including bathing time ) . Did a quick 3km at about 15 min + . Then locked my bag in the gym locker with the intention of coming back in the evening .

It was 9 pm + when I finished all my work , was quite tired . I had no choice but to still go to the gym by at least 12 midnite or they will cut my lock and my bag will be left there vulnerable . Hence the headline , I was to "Run by force". When I arrived there at about 10 pm + , I couldn't find my locker key . I reckon it must have dropped somewhere after my running around during the day . Bought a new lock and they had to cut open the new lock anyway .

Did a 10 km run in approx 55 min.

Distance :13 km
Duration of work out :1hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing STILL labourous at first

(Monday-29/1/07-Run a bit uphill)

After going to Yong Peng , it was quite ironic . Had to do a lot of cleaning up of muddy houses owned by the Malay community ( will show pictures if possible) yet also ate a lot coz of the hospitality of the church people there and the good food .I put on 1.5 kg !! . Not much running on Monday due to time factor . Just 5 intervals up a 200 m hill averaging 1 min 6 sec per lap .


Distance :1.5 km only
Duration of work out :30 min only
Location : Near my house


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing labourous at first

(Friday-26/1/07-Run 5 rounds)

Ran 5 rounds around the lake . Nothing interesting happened . No running for Sat and Sun coz go to relief work in Yong Peng , Johor .


Distance :11.5 km
Duration of work out :1 hr 9 min
Location : Lake Garden


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


TOTAL MILEAGE FOR THIS WEEK AT LEAST 45 KM + only

(24/1/07-Wednesday-Run in a rush)

Had to pick up wife by 7 pm at Sentral . We only started running around the lake at approx . 6.10 pm . By the time 3rd round, already 6 .52 pm , but Justin and Ron's watch was 6.45pm . So I said have to rush the last round . Finished the last round by 12 min . Managed to fetch wife just on time, she just waited for me about 3 min .pheww!!


Distance :9.2 km
Duration of work out :Apprx 55 min ++
Location : KLCC


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

(23/1/07-Tuesday-Run at KLCC with a gang)

I'm still at recovery run mode . Since Justin was going to be at KLCC , I decided to be there too since I can pick up wife from there after the run . Justin was already running his 3rd loop when i started . The rest joined us one time or other , Ronnie Rohaizad , Ben , Jamie , Gan and one more guy . I completed 9 rounds for 11.7 km at an easy pace .

Averaged 7 min 45 sec per lap but last lap Jamie was going faster and we followed behind to complete in 6 min 35 sec ++ .

Distance :11.7 km
Duration of work out :Apprx 1 hour ++
Location : KLCC


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

(22/1/07-Monday-Recovery Run)

After the GE 30 km , my legs aches . Decided to do a very slow run with Justin . We ran each round at the Lake around 15 min . 2 rounds altogether and very relaxed pace .

Distance :4.6 km
Duration of work out :Apprx 31 min
Location : Lake Garden


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

(21/1/07-Sunday-Run at Great Eastern 30 km race)

This is the race with a few objectives in mind at least for me .

1. At least acheive 2 hr 45 min
2. At least beat Ronnie's time for last year of 2 hr 36 min .
3. At least do better then the practise run with Pacesetters before the Singapore Marathon in Deec 2006 , in which my timing was approx 2 hr 54 min


Did I achieve all this , read on briefly :

STARTING

Woke up to have soyabean , 3 slices bread with peanut butter and some cornflakes . arrived at Playground car park near starting point and was surprised to see there is still parking space there . Did my warm up and went to wait at the side of the starting line about 5 rows from the front . Started at a fairly normal training pace . Its all the way uphill . Even downhill was about the same speed .

DOUBLE HILL

One of the commitee members of Pacesetter , Lisa overtooked me coz she was quite fast on the hills . I went up at a normal pace . Heading towards Tugu , we were near each other till heading towards Hartamas 1st hill , she dissappeared .

First 15 km 1 hour 18 min approx .


OPPOSITE DIRECTION

Going down Hartamas hill , I could see coming from opposite direction ,CB , Ronnie , then Chen , then John . I knew they were much faster than me so i wasn't surprised .

PETRONAS

Good that they gave Power Gel coz my power was going off . After taking the Gel , had power again and could go uphill faster . Suddenly saw Lisa again near Masjid .

A BATTLE BETWEEN LISA AND LEE CHIN .

Throughout the run , from a distance i can also see Lee Chin and Lisa exchanging leads all the way .Lisa overtook Lee Chin at Tejani hill , heading back . I came nearer and going downhill , Lisa saw me , she said "Homerun" . I said "don't let the girl at the back overtake you "( approx 200 m behind , Lee Chin ) . She said " She try . Going down hill , Lee Chin and her pacer , ( Toh) , overtooked us both .I pointed at Lee Chin and told Lisa to respond . She said " Trying" . I went faster , left Lisa behind , tried to chase Lee Chin and pacer , but couldn't .I can only see them 200m in front .

OBJECTIVE FULFILLED .

1 more km to go passing the Lake Club , going downhill and I on my turbo at the last 200 m. Reached in 2 hr 35 min 40 sec . The objectives on top all fulfilled and i'm happy and glad .I think i'm stronger now than before the S'pore Marathon and hope to do better timing for KLIM 07 .



Distance :30 km
Duration of work out :2 hr 35 min 40 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing Ok but have to use before race


TOTAL MILEAGE FOR THIS WEEK AT LEAST 60 KM +

(18/1/07-Run at a relaxed pace with Ronnie)

I wanted to include Lai in the title but he as usual he went fast ahead of us at the 2nd lap .The rest of the time I just chatted with Ronnie and told him about a movie I watched . Averaged 13 min 30 sec per lap around the lake .

Distance :9.2 km
Duration of work out :Apprx 53 min
Location : Lake Garden


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

(17/1/07-Run with something in the eye)

Ran the usual loop and 2 loops around the lake. As I was running and as usual talking to Justin , something irritated my eye . There was silence for awhile . I had to run and concentrate in taking the eye irritation out of my eye . After that it was OK .

Distance :10.6 km
Duration of work out :apprx 1 hour 3 min
Location : Lake Garden


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

(15/1/07-Run with Justin recovery)

I was contemplating to run or not to run after running 21 km on Saturday and 25 km on Sunday . Justin said run , but slow , any km or even 10 km . So I was late , Justin already ran 1 round and i ran with him anothert 3 rounds at my pace .


Distance : 6.9 km
Duration of work out :45 min approx
Location : Lake Garden


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

(16/1/07-Run alone just 2 rounds)

Was suppose to run with Ronnie . I was late , by the time I arrived already 7 + . Ron and Lai was already running . I ran by myself 2 rounds around the lake , each round approx 13 min +


Distance :4.6 km
Duration of work out :apprx 26 min
Location : Lake Garden


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

(14/1/07-SUNDAY-Run 25 km)

Waited for Ronnie at 6.10 am . He came at 6.25 am and we started at 6.30
am . Lai as usual went faster . Agnes was there , so was Adam . Reached Hartamas in 50 min ++ . Tony was there to give us some water . Thanks !!

Coming back from Hartamas , near Tejani ,was going uphill , felt my legs heavy . Went on anyway .After that down hill and no problem . Again , before turning into Jln Parliament , Tony handed out water . Adam didn't take water but ran straight to Hartamas , so did Lai . Ron and I ran to Lake Garden , Rachel gave water . ist loop around lake at 11 min 32 sec , I felt like my calf will cramp but nothing happened .

2nd loop around lake at 11 min 10 sec , felt like stopping but have to run back uphill past Lake Club to Bkt Aman in order to achieve 25 km . I took Ronnie's advise to pia only at last 5 km and I pia the last 400 m and touched down 2 hr 6 min 15 sec .
Ronnie 2 hour 6 min 25 sec .Thank you Ronnie for helping me pace and breathing advise .


Was a good long fast run !

Distance :25
Duration of work out :2hour 6 min 15 sec
Location : Hartamas and Lake Garden


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

(13/1/07-SATURDAY-Run long and slow)

FRIDAY : Rest , no run


SATURDAY :

I took the liberty to wake up late on Saturday , woke up at about 9 am . After that only started running at 11 am till 1 30 pm ++ . It wasnt that hot . Ran around my housing area . A slow slow jog of LSD .


Distance :21 km
Duration of work out : 2 hour 26 min
Location : Taman Desa


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

(11/1/07-THURSDAY-Run slow and fast)

1st loop , I was slow with Justin in front of me , I finished in 32 min ++ .
2nd loop , Ronnie join us . Towards the last 2 km + , I felt strong , on my turbo and finished ahead in 30 min ++ /



Distance :11 km
Duration of work out :Approx . 1 hour 2 min
Location : Lake Garden


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

(10/1/06-Wednesday-Run with ache )

After Tuesday's pia , my leg feels aching today . Used some muscle relaxant and deep heating and run 3 loops around the lake with Justin and Ronnie . We were all going slow pace .

About 13.27 to 12.58 min per loop . After that I have to rush to fetch wife while they both continue 1 more round .



Distance :6.9
Duration of work out : 39 min 34 sec
Location : Lake Garden


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

(9/1/07 Pia with Lai)

TUESDAY

I told Lai , Justin and Ronnie that I have to be fast today coz I have up to 7 pm to run only . I started fast and Lai followed to pia . At the hill I slowed down , Lai continued fast . I couldn't go fast anymore . At the end of the loop Ronnie overtook me , he and Lai go another loop . I got no more time . Justin joined me to run 1 round around the lake .

Long loop 5.5 km : 26 min 50 sec ( 4 min 52 sec per km pace)
Round the lake 2.3 km : 12 min 32 sec (5 min 26 sec per km pace)


Distance :7.8
Duration of work out : 39 min 22 sec
Location : Lake Garden


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

(8/1/07 Ran with Justin and Kit)

MONDAY-Afternoon

Waited for Justin , while waiting , ran around the car park at Bukit Aman for 7 rounds . He then came and we ran usual route . Met Kit on the way and he made a u-turn and joined us .

Distance :Approx 7.8
Duration of work out : 50 min 50 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing not that Ok 20 minutes after the run completed.Don't know why.

(8/1/07-Ran only today after 3 days no run)

MONDAY


Have to catch up on mileage . Didn't run for 3 days since Friday . Was quite busy . Leg also pain after pia on Thursday . Just a slow run this morning .


Distance :7.8
Duration of work out : 50 min 50 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing not that Ok when I woke up so used a bit of inhaler .

(4/1/07-Run with Ronnie and Lai in the rain)

THURSDAY

We ran around the lake and Ronnie said since I'm not going all out at this Saturday's circuit run , why not a time trial for me around the lake . I said i haven't been doing speed work for a long time so why not . I didn't know this time trial was for the Relay at Penang as per Ronnie's blog . Anyway here are the times :

Lap 1 : 12 min 56 sec ( 5 min 37 sec per km pace) :Warm up with both of them

Lap 2 : 9 min 16 sec 88 millsec (4 min 01 sec per km pace): Time trial begins
while they wait for me as I ran alone.

Lap 3 : 12 min 43 sec (5 min 31 sec per km pace) : Warm down

Lap 4 : 12 min 35 sec (5 min 28 sec per km pace) : Suppose to be last round but
Ronnie said go 1 more round .

Lap 5 : 11 min 29 sec (5 min per km pace) : I thought warm down suppose to be
slower but especially Lai and I went faster and faster . Later Lai thought he
was following my pace and I thought I was following his pace !!



Distance :11.5
Duration of work out : 1 hour
Location : Lake Garden


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

(3/1/07-Run with reflector)

WEDNESDAY

Ran around my housing area which is as usual hilly .Towards the last half of the run , at about 7.30 pm , it became quite dark and at certain stretch there were cars . The road is wide enough but anyway there was the reflector in my shoe .


Distance : 13.7 km
Duration of work out : 1 hour 22 min
Location : Taman Desa


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

(2/1/07-Run with monkeys)

TUESDAY

Woke up feeling asthmatic .Had breakfast first and then still felt asthmatic . Used inhaler . Slept for 1 hour , woke up again then it was OK .

Ran at double hill , so some MONKEYS , as I was running they were all there ( 1km after the komutter stn) . They wanted to come towards me in anger , that was an adrnaline rush for me , they changed their mind . My heart beat faster than usual but after that it was ok .



Distance : 14.5 km
Duration of work out : 1 hour 30 min plus
Location : Doublehill and lake at Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing ok after inhaler used

(31/12/06-Run with Fook and Wendy)

HAPPY NEW YEAR 2007 EVERYONE !!


Last run of the year . Went back to Wife hometown , Ipoh . Ran alone at Polo Ground at first . Ran 10.4 km and then suddenly saw Fook (http://fOOk.blogspot.com) . He was going to start his run with some friends and Wendy (http://minghuey.tk/) . I joined them to the main road . They completed 4.5 km .


Distance : 15 km
Duration of work out : 1 hour 50 min plus
Location : Ipoh


TOTAL WORK OUT FOR THIS WEEK : Approx. 56 KM ( Last week 70 plus)

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

(29/152/06-Run with "Cicakman" )

Friday-Morning

Had an easy day in the morning just to cycle 18km at the gym .This is equivalent to 6km run as.... 3 km of cycling =1 km of running .

Evening

7 pm : Go KLCC , not to run but wait for wife for dinner
7.20 pm : Wife suddenly call to say after dinner i have to watch movie to pass time and wait for her coz she have to go back to work
7.40 pm : Meets wife at restaurant for all you can eat Chinese food at Hotel Nikko
9.15 pm : Finish and rush to take LRT to KLCC
9.30 pm : Reach KLCC , Wife goes to work , I RUN to TGV at KLCC
9.35 pm : Reach TGC , straight away go to telefon counter and ask for 9.30 pm ticket for Cicakman
9.39 pm : Get Ticket , RUN to cinema number 3.
9.40 pm : Settle down in my seat , 1 advert and show starts , ....phew just on time .

Overall an interesting show with unique American buildings and Malaysian systems and landscape but everyone speaks Malay .
Hero : Something like Spiderman
Action : not enuf
Villian: Evil but laughs too much
Score : 7/10

By the way , it was OK for me to watch alone coz few days ago when we wanted to watch a movie , my wife didn't agree to watch Cicakman , so this was the opportunity for me , interestingly , I was the only Chinese in the cinema !

Distance : 6 km
Duration of work out :Approx 1 hour
Location : Gym


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