(28/2/07-Wednesday-Mid-week "race")

Me , Ronnie and Lai were prepared to pia during this mid-week . We were prepared to suffer and go a mad pace . Its like a trainning cum race where a mad pace is set every Wednesday and we will try to follow each other as much as we can .

It was also a fun anticipation of this "race" and the whole day preparing the mind for it or at least I did . I could only go 4 rounds due to time factor but Ron when 5 rounds . Lai was not at his best condition and followed our pace up to about 3 rounds .

After the race , I met a new friend , Badrul ( the one who was at first top 20 until he took the wrong route with me at FTAAA X-country and after that he no more semangat and I overtook him during the race last Sunday , see my report ) . In fact he is a 3 hour marathoner and he just finished his 3 laps speedwork of 9 min per lap (non-stop i think?!) !!



My lap statistic was far from his :

Lap 1 : 11 min 27 sec (4 min 30 sec per km pace)
Lap 2 : 10 min 47 sec (4 min 41 sec per km pace)
Lap 3 : 10 min 13 sec (4 min 26 sec per km pace)
Lap 4 : 9 min 43 sec ( 4 min 13 sec per km pace)

Distance :9.2 km
Duration of work out : 42 min 11 sec ( compared to yesterday : 55 min 16 sec)
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 1 times used inhaler , breathing didn't feel normal half way during the "race" but ran on coz it was a mild abnormality , after the race , there was a lot of "tham " from my nose .

(27/2/07-Tuesday evening-Run with excellent breathing but...)

I felt really good in the breathing when I ran with Lai today . It was excellent and perfect and no struggle in breath just like a normal person . The only set back was after running two rounds , I felt very tired and hot and dehydrated . Had to stop to go drink water and then continued again . It became slower and slower at the 3rd and 4th round and after that I had to stop and felt really hungry . Bought a snack nearby to eat .


Lap statistic :

Lap 1 : 12 min 39 sec (5 min 30 sec per km pace)
Lap 2 : 12 min 32 sec ( 5 min 26 sec per km pace)
Lap 3 : 13 min 31 sec ( Had a drink before this and started again very slowly , 5 min 52 sec
per km pace)
Lap 4 : 16 min 32 sec ( Became even more tired, ran opposite direction by my own with a
handphone , trying to contact wife to find out what time I should
fetch her , called her at least 15 times !! , 7 min 11 sec per km pace !!)

Distance :9.2 km
Duration of work out : 55 min 16 sec
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing super excellent !! .

(27/2/07-Tuesday-Run short distance at KLCC coz...)

Had a tiny ache at the right thigh . So i just ran 5.2 km . didn't want to push it and aggravate it . There is another run again this eve and needed the rest for this eve . It was really slow and easy .

Distance :5.2 km
Duration of work out : 34 min 20 sec
Location :KLCC
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok .

(26/2/07-Monday-Run in the evening)

Ran with Justin and Lai .Towards the end of the 1st loop ,Lai went faster and faster . We "didn't" achieve our target of a slow and easy run . Lai suggested we run and kill the hill together and go downhill and flats slowly but in the end he couldn't wait for us again .

Target : 32 min 1st loop ........Actual 30 min 47 sec
30 min 2nd loop......actual for myself 31 min 25 sec

Overall , it was faster than my workout this morn where the average pace this morn was 6 min 30 sec per km pace whereas this evening was 5 min 39 sec per km pace .

Distance :11 km
Duration of work out : 1 hour 2 min 12 sec
Location :Lake garden# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok .

(26/2/07-Monday-Run in heat with Ronnie)

I wanted to put some mileage at KLCC today . It was just a slow run . I started at 9 am and Ron joined me at 9.30 am . It was good company . I ran clockwise 5 rounds and anti clockwise 5 rounds to take away some boredom .

Distance :13 km
Duration of work out : 1 hour 25 min 43 sec
Location :KLCC
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing not so smooth .

New link !!

DEAR FRIENDS ,

IF YOU WANT TO KNOW MORE ABOUT WHAT ASTHMA IS , PLS CLICK ON THE "WHAT IS ASTHMA LINK " ON THE RIGHT .

THANKS !!

(25/2/07-Sunday-Ran X-Country Race and could have got a medal !)

Yes , could have got a medal ! Coz , at the mid point when we came out from Lake Garden at the turning down into Jalan Parlimen towards Padang Merbuk , Adam was there to tell us our position . He said I was at position number 35 ( there are 40 medals up for grabs ) .

In fact , after that I overtook 2 people before the jungle trail near Padang Merbuk .

Disaster at jungle trail near Padang Merbuk !!

I followed the group of runners in front of me down this dangerous looking trail . People were quite cautious making sure they looked at their paths to make sure they don't slip . In fact behind me , there were people who slipped . As we kept on running , suddenly i heard some group of people in front of me saying "Ay " and"Hoy" . We have come out to the road . I don't remember coming out to the road so quickly during the practise yesterday . Our group was all lost .We ran to one direction of the road and wasn't sure where to go . There was no officials to guide us therefore the " Ay " and "Hoy" and some cursing . We ran towards the other side of the road and found its not correct coz its where we came from and another group was already running there heading towards where we had come from before going into that path. Zul and Isaiah was also following me .

Overtook by many !!

We went back to the path again and found those who were behind us taking the right path. I reckon 5 mins has passed and at least a dozen people has overtaken me .After that there was no more spirit, in fact There was no more spirit in one of the very good runners ( this indian guy who always train in Lake Garden) . I could easily overtake him afterwards .


Just keep trying

I didn't know what position i'm at at this moment , but I didn't stop . Kept running hoping there is still chance for a medal . In fact during this time , towards the last 2 km + , I went faster and overtook at least 5 over people .

Ending line

Put on my turbo towards the last 300 m and overtook another 1 guy but its too late . Position 41 . Missed medal by one :( :(

Try again next time .

Distance :8.2 km
Duration of work out : 50 min 3 sec
Location :Lake Garden vicinity
# of times used Asthmatic inhaler and remarks : 1 times used inhaler , breathing so so before race .

TOTAL MILEAGE FOR THIS WEEK : 69.30 KM

(23/2/07-Friday-Trial run of this Sunday's X-Country event)

It's going to be my first time running the FTAAA X-Country event this Sunday . Ran with Ron , Justin and Adam . Ron decided to show us the whole 8.2 km loop . Very kind of him to do that .

We followed him and it consisted of running , walking and jogging . Some of it were paths and road and some grass and trail path . The trail path was a bit slippery .

I'll probably wear a glove this Sunday so that I can hold on to the branches .

Looking forward to the race . I had only decided to join the race yesterday !!

Distance :8.2 km
Duration of work out : 1 hour 9 min 25 sec
Location :Lake Garden vicinity
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing so so .

(22/2/07-Thursday-Run extreme loop with the gang)

It was an extremely hot run at the extreme loop .We started at 9.30 am and each loop is 3.55 km . It was an extremely hilly route .

I ran with Ron ,Lai , Sim , Saiful and Bose and it was their first time running this loop so I had to show them the direction .I didn't use inhaler so I was slower than them during my 2nd round coz the breathing wasn't smooth . They went ahead coz they know the direction already .

At the 1st half of the 3rd loop , I felt better but since they were ahead of me already ,I decided not to push anymore and enjoy my slow run .

Took approx 1 hour 2 min 21 .Whereas the rest finished below 1 hour for 3 loops .


Distance :10.5 km
Duration of work out : 1 hour 2 min 21 sec
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing not so smooth at first ( See story*)

(21/2/07-CHANGES TO BLOG)

If you notice , there is a difference in the way the blog looks , you are right ! It has changed look and changed name :

OLD name : Kenny Tan's running blog
NEW Name : Kenny Tan-Asthma runner

I suppose via this name , it will be easier for people to search for my blog . The contents will all be the same and no changes to it .

(21/2/07-Wednesday-Run Double Hill like mad)

I join Ron , Saiful and Sim for Double Hill run . They have to go there coz Ron trainning for X-country race this Sun which has a lot of hills . Lai who was suppose to come , was no where to be found . If he come , I was ready to start fast with him . Later we found out he went to pangsai and we didn't know .

I ate biscuit and drank glucose before the run . I think it gave me some energy . I also wore my light Asics and Red Vest because Ron the day before told me this is a battle . In fact I didn't run yesterday coz I wanted to rest before the battle .

I told Ron my tactic ,although he is my opponent , my tactic is to run at 5th gear most of the time but there won't be any sprinting turbo . I suppose this tactic worked because , I go fast and then slowed just a bit .Whenever they come near me, I either run with them or put on the 5th gear pace and went further front a bit . It was a very tiring strategy , Saiful overtook me once , but after that the 5th gear became faster and faster and reached Bukit Aman at 51 min 06 sec , A personal best for me !!

For the rest of the story ,see Ron's report at http://pm1.blogspot.com


Distance :11 km
Duration of work out : 51 min 06 sec
Location :Double hill
# of times used Asthmatic inhaler and remarks : 1 times used inhaler , have to use coz Ron said its a "Battle"

(19/2/07-Monday Evening-Ran with Chen and my inhaler)

After using inhaler , I went to Polo Ground as Chen said he will be there . I had to use inhaler because of my unsmooth breathing condition at the moment . Chen , a fast runner will sure run fast when i run with him and he is also fast when I'm not running with him .

I arrived there at 5.15 pm , hoping to see him as he told me he will be there at 5 pm . He was no where to be seen . I presumed he was not running there since I told him earlier I wan't sure of running after the LSD this morning .I ran by myself the 1st lap and it took me 9 min 11 sec for the 1st lap .

Suddenly as i was starting the 2nd lap , he appeared and I followed his pace:

Lap 2 : 7 min 9 sec ( suddenly have to go fast coz of Chen , notice its 2 min faster .5 min 14 sec
per km pace)
Lap 3 : 6 min 39 sec ( Even faster , 4 min 52 sec per km pace, imagine the average I did this morning was around 9 min per lap , THIS IS THE POWER OF THE INHALER !!)

Lap 4 : 6 min 38 sec
Lap 5 : 6 min 27 sec ( 4 min 43 sec per km pace)
Lap 6 : 6 min 39 sec ( Back to lap 3 pace , but still fast )
Lap 7 : 6 min 14 sec ( 4 min 33 sec sec per km pace , my final lap , Chen went on another lap
while I had enough for the day)

The inhaler helped me to stay at Chen's pace for at least 6 laps as compared to yesterday , I was breathing really hard and labourous and couldn't take it after that .

This is the power of the inhaler, it makes my breath normal like you ( the reader) and I !!


Distance :9.55 km
Duration of work out : 48 min 58 sec
Location :Polo Ground , Ipoh
# of times used Asthmatic inhaler and remarks : 1 times used inhaler , (see story above)

(19/2/07-Monday-Run at Polo ground LSD)

Was suppose to wake up to join Wendy and the rest of the Ipoh runners but I was tired when the alarm rang at 5.25 am . Woked up only at 730 am . Started at 8.38 am .

Before running ,, trhis was the conversation between wife and I :

Kenny : What you gonna do today?
Wife : Eat , sleep and internet
Kenny: I can tell you the steps right now how to start your bro's internet . ( At the back of my mind , I'm going to be long so I shd teach her 1st before I go for my long run)
Wife : No , when I want , I'll let you know. By the way ,it looks like its going to rain
Kenny : Don't worry , God gave me this nice weather so that I can run
Wife :{ Skeptical silence}

It was true , 80% of my run was under cooling weather and it didn't rain at all , 20% hot wather but not a problem .

1st 8 laps : Clockwise

Ran slowly against the flow . It was easy coz although many people coming from the opposite direction , they moved aside to let me thru when they see me coming . This was opposed to running same direction with them and many times I got to say excuse me or just overtake them from the grass side . Keep seeing this guy in blue running in the same direction as everyone (I'e anti clockwise )

NOTE : DID YOU KNOW RUNNING/WALKING ANTI-CLOCKWISE REDUCES THE CHANCES OF A HEADACHE FROM RUNNING ROUND AND ROUND?

EG OF PLACES WHERE PEOPLE RUN/WALK ANTI-CLOCKWISE:
POLO GROUND , THE 400M TRACK , LAKE GARDEN , KLCC ETC

It must have been in built in people to run/walk a loop anti -clockwise

2ND 8 LOOPS-ANTI CLOCKWISE

I changed my shirt and came out with a dryer shirt . I decided to run with the blue shirt guy . Found out his name is Tang , from Kl and he did see me in circuit run in Titiwangsa and he got 6th in the senior category . Just had a short chat with him coz he was finishing after 2.5 hours . Ran on my own again, stopped for awhile to buy some jelly to eat and milo ice .

After 10 am there was less people in this park , although some people were still around and some just came .

I continued my run and finished at approx 1120 am .


It was a slow but satisfying long run .

Distance :21.84 km
Duration of work out : Approx 2 hr 35 min
Location :Polo Ground , Ipoh

# of times used Asthmatic inhaler and remarks : O times used inhaler , breathing mildly unsmooth which doesn't allow me to go too fast this morning.

(18/2/07- Sunday-Run on CNY day)

Morning-Run at Polo Ground with Music

Started at 7 am. After running 1 loop , I felt the urge to do business at the toilet , that took 20 min . Started again at 7 30 am . At 745 am , the Senamrobik started and I reckon there were at least 200 people participating in it . At the same time there was music blaring from the speaker and it was nice to run with loud music once in a while.

While running , I saw Wendy (http://minghuey.tk/) and her friend. After that , I saw a group of them going to the road and I thought there were beginning their road run so I asked Wendy but she said that they have completed the road run and had actually started at 6 am .

I will probaby join them tmw .

Distance :13.65 km
Duration of work out :1 hr 25 min
Location :Polo Ground , Ipoh
# of times usedAsthmatic inhaler and remarks : O times used inhaler , breathing mildly unsmooth which doesn't allow me to go too fast this morning.



Evening-Run at Polo Ground with Chen

I was suppose to meet Chen at 4 30 pm , but I was late . Reason was coz i was with bro in law at THE STORE . He wanted to go there and I had to fetch him coz he and his wife ,were flying back to Medan tonite and wanted to get gifts for relatives in Medan . ( His wife is Indonesian Chinese and they met in cyberspace !!)

I bought a shirt with the brand "PRIVATE STRUCTURE" . It is I think suitable for running coz made of "Microfibres with Quickdry technology" . You won't be able to find it easily coz its in the briefs department , and not even hanged on clothes hanger !! Reason is coz "PRIVATE STRUCTURE" makes briefs and this T-shirt is an additional item . Will test it out soon to see if the Quickdry works .

By the time I arrived at Polo , Chen was at his 3rd or 4th round and also going at a fairly fast speed . I had to follow him .

Here is the lap timing :

My 1st loop: 6 min 57 sec ( 5 min 5 sec per km pace , note : That was about the fastest I went
this morning , this morning I averaged 7 min 45 sec)

2nd loop :6 min 46 sec ( 4 min 57 sec per km pace)
3rd loop : 6 min 53 sec ( 5 min 2 sec per km pace , phew , I'm relieved its slower a bit)
4th loop : 6 min 22 sec ( 4 min 39 sec per km pace, becoming faster coz for him , its
his last 2 laps)

5 loop : 8 min 35 sec ( I told him to go ahead , I'm going out of breath coz of the asthmatic
feeling today , I didn't even take my inhaler)

6th loop :8 min 49 sec ( Getting slower , 6 min 27 sec per km pace !!)
7th loop : 8 min 00 sec ( I just on some speed coz its my last lap)



Distance :9.55 km
Duration of work out :52 min 25 sec
Location :Polo Ground , Ipoh
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing very hard when I work out fast with Chen , coz before run already feeling mildly asthmatic , even this morning )

TOTAL MILEAGE FOR THIS WEEK APPROX. 66.5 KM

(17/2/07-Saturday-8 hr long "RUN"

8 am : Journey begins

"RUN" in inverted commas coz that was the time needed to travel from KL to Ipoh . From Duta toll to Rawang rest stop took 3 hours ! It was about 10 km per hour and it would have been faster to run . Imagine being trapped in a jam for 3 hours not in town but on HIGHWAY .

4.30 pm: Journey ends

By the time I arrived , already too tired to run and it was rainning heavily anyway .Moral of the story , don't travel back on reunion day !

Distance travelled :180 km
Duration of TRAVEL :8 hour ++
Location :KL to Ipoh
# of times used Asthmatic inhaler and remarks : 1 times used inhaler sometime at nite

(16/2/07-Friday-Run clockwise and anticlockwise

Ran in the morning . Ran Justin's loop but with additional distance . Included the run up Planetarium and to Tanglin/MGS . It was a slow and easy run . Ran the 1st round clockwise at 47 min 30 sec and second round anti cockwise also 47 mn 30 sec approximately .

It was also quite hot with the run finishing at bout' 930 am.

Distance :14 km
Duration of work out :1 hour 35 min
Location :Lake Garden


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

(14/2/07-Wednesday-Just cycle at gym)

Due to Valentine Day where we were to have a dinner,I decided to just go to the gym . It was good cross trainning as yesterday already ran like mad. Cycled at an average RPM of 90 and average speed about 23 km/h.


Distance :15 km ( equivalent to running just 5 km)
Duration of work out :Approx 35 min ++
Location :Gym


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

(13/2/07-Tuesday-Run until P R )

Lap 1

Justin, Lai , Ronnie and I ran again .Before the run , Ronnie told me yesterday it is going to be a race . I looked forward to it . At the beginning of the first lap , we were all together . When we came down at the mosque , Lai made his move and I followed him . It was quite fast and Lai was good at maintaining that fast pace .

Lap 1 : 27 min 04 sec ( 4 min 55 sec per km pace)

Lap 2

We ended round 1 together and continued at the fast pace at Carcosa . As we ran down the hill of Carcosa , I could see Ronnie coming at the back , he was wearing his striking new Brooks running shirt so it was easy to sopt him . Lai was wearing the same thing too . After the hill at Carcosa I slowed down while Lai maintained his pace till the deer park hill . Ronnie caught up and was at the same pace with me near that deer park hill and he said he wants to catch Lai . I said me too or something like that . We ran together and caught up with Lai after the deer park .

We 3 ran together till after the mosque . Lai was just half a meter behind us but we pulled away from him.

Head to Head

Then now , I'm head to head with Ronnie . He took a lot of breath from me because he can run at the same fast pace without slowing down . We are still head to head till 100 m before finish line at the playground and I told him i'm openning my turbo ( He asked me to warn him earlier when I'm going to on my turbo ) . I sprinted to the finish line alone .

PR !

Lap 2 : 25 min 47 sec ( 4 min 41 sec per km pace)...... 1 Lap PR for me and I'm very happy

Cooldown


We cool down 1 more small Lake lap . Towards the end , I told Lai after 1 hour if we do some speed work , we will improve our fast twitch muscle . He said he was ready to sprint with another 100m to go . We sprinted together and after that Lai stopped sprinting and I sprinted alone to the finish line .

Small Lap 3 : 14 min 45 sec ( 6 min 24 sec per km pace)

Distance :13.3 km
Duration of work out :1 hr 7 min 36 sec
Location :Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing OK but used it before the " race " as always .

(12/2/07-Monday-"Noisy "run)

"Noisy" coz me , Justin and Lai ran in the rain . I was wearing my rain coat and I could hear the rain beating on my rain coat . Other than that , we all didn't talk much . I was feeling a bit asthmatic ,a number of times I was struggling while there were like 20 m in front of me .I was tired from all this asthmatic breathing and could only complete 2 rounds . Both Justin and Lai completed 3 rounds .

I went back to Bkt Aman car park and changed first and after that headded in my car to Carcosa as I guessed there were still there and made some encouraging "noise " while in the car , asking them to keep going .

Lap 1 : 34 min 43 sec
Lap 2 : 33 min 6 sec

Distance :11 km
Duration of work out :1 hr 7 min 49 sec
Location :Lake Garden


# of times used
Asthmatic inhaler and remarks : O times used inhaler , breathing not OK ( as per story written above)

(11/2/07-Sunday-Circuit run II)

Decided to take part in circuit run as part of the long run trainning .I see no harm coz :

1. Free entry !!
2. Water provided
3. Got a lot of people

Race was suppose to start at 7 am , I left my house at 6.30 am . I wasn't kan cheong because I believed it will not start on time just like previous years . I arrived at about 6. 50 am after looking around for the parking space . There wasn't much signage to show the direction but as I followed other cars who slowly drove along ,I knew I was at the right spot when I saw more cars , people and the start/finish banner .

Went to the registration table , got my number , also registered for KLIM on the spot and then went to pin on my bibs .I thought there was only one side but this time there were two sides . I was quite relived coz thery announced that it will only start at about 7 15 am .

It was time to start and I looked for Ronnie to pace with him . He was in front a bit and I chased after him .It was easy to spot him coz he was wearing Yellow t-shirt ( I think) . As we ran he calculated at the 2nd lap that he should run about 7 laps and I about 10 laps . I then slowed and stopped pacing with him realizing I had to conserve energy for the 10 laps and I didn't think I could last going at his pace .

Towards the last 3 laps , suddenly one chinese guy ( A44 ) who was in my category overtook me after I said Hello to him . I ran faster again and overtook him before the end of the lap . In the last 2 lap , there was a big crowd from MCA ,I had to literaaly stop for awhile and then continued .Again this guy who was no where to be seen suddenly overtooked me again .

This time I on my turbo , we were running neck to neck till the finish line and I calculated I had time for 1 more lap . As we approached the line , the judges asked him to pin his number properly as it wasn't showing . I was happy to hear that coz it give me an opportunity to run away from him on my last lap .

Finished my 9 laps in 1 hour 53 min 43sec to finish in 5th place .

Its a hot run but I suppose the run in Lake Garden yesterday had helped me get use to this hot weather . :)


Distance :24.3 km ( based on Lai) or 22.5 km ( Based on FTAAA)
Duration of work out :1 hr 53 min 43 sec
Location :Tasik Titiwangsa


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing OK but always use before race .


TOTAL MILEAGE FOR THIS WEEK APPROX. 81.7 KM

(10/2/07-Jog slow at Lake Garden . Ayu joins)

Started at 915 am. It was just an easy warm up jog for tmw circuit run .Took the extreme loop at Lake Garden which I think is 3.5 km and then back to the lake . As I was about to begin the 2nd extreme loop , a girl ran up to me and asked me if i run here every morning .I said no . Got to know that her name is Ayu and she is a close friend of Wong Ah Thiam . Ran with her another 4.5 km approx. before I called it a day . The jog was at chatting pace but this time the chatter is her and not me ! ( myself less words , she had more words )


Distance :Approx 8 km
Duration of work out :Approx 1 hour
Location : Lake Garden


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

(9/2/07-Friday-Cycle at gym again)

With the circuit run coming this Sunday , it is time to reduce active workout. Went to the gym to cycle again .I feel it is a good cross training

Distance :18 km ( equivalent to 6 km running)
Duration of work out :Approx 48 min
Location : Gym


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

(8/2/07-Thursday)

Morning-Cycle at gym

Went to the gym . Before that was quite sleepy . Just cycled 15 km and not too fast .Legs quiite tired after the cycling .

Distance :15 km ( equivalent to 5 km running)
Duration of work out :Approx 45 min
Location : Gym


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


Evening-Run with "okays"

Ran with Ronnie and Justin . As we spoked and ran , the nmber of "okays" saib by all of us was too many . It is a part of the joke for today where we talked and someone just simply replied "okay" Easy run anyway to be able to talk and make some jokes .

Ran the 5.5 km route

Lap 1 of 5.5km : 31 min 32 sec (5 min 44 sec per km pace)
Lap 2 of 5.5 km :29 min 47 sec (5 min 24 sec per km pace )



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


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

(7/2/07-Wednesday-Run "alone" at Lake garden)

The word "alone" with inverted commas is used because actually there was 4 of us including me . In fact we started together , me , Ronnie , Justin and Lai .Before the run , we were discussing about the pace that we were going to go and I told them my pace will be fast coz after that have to fetch my wife . As we started , I went a bit faster than them hoping Lai would as usual follow me , also hoping that Ronnie would also follow my pace . After running 30 m , I looked at the back at all of them and it looks like none of them will be following my pace . My gap with them slowly became further and further and here are the stats .

Lap 1 of 5.5km : 27 min 12 sec (4min 56 sec per km pace)
Lap 2 of 2.3 km : 10 min 55 sec (4 min 44 sec per km pace )



Distance :7.8 km
Duration of work out :Approx 38 min
Location : Lake Garden


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

(6/2/07-Tuesday-Run at KLCC)

Decided to run at KLCC with the rest . Joined Ronnie , Justin and Lai . It was a slow run . We take turns to do the lead .


Distance :10.4 km
Duration of work out :Approx 1 hour 1 min
Location : KLCC


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

(5/2/07-Monday-Run at race pace)

I had to rush again . Ronnie , Lai and Justin was there .We were going for 4 rounds at the Lake.

1st and 2nd lap :

Lap 1 : 10 min 13 sec (4 min 26 km per km pace)
Lap 2 : 10 min 13 sec (4 min 26 km per km pace)

Both laps same pace.Lai started fast and I followed him . It felt like race pace to go so fast in the beginning . Breathing wasn't easy . I felt a bit asthmatic but kept going for 2 rounds with him .

3rd lap :

Lap 3 :10 min 26 sec (4 min 32 sec per km pace)

After that I couldn't take it anymore . Ronnie overtook us . I slowed down and ran with Justin . He said we were foolish to start so fast . Lai was still in front but slowly we overtook him before the beginning of the 4th lap .

4th lap :

I was running by myself with Ronnie in front of me 100 m away and Justin and Lai at the back . I stepped up the pace a bit but no turbo at the end .

Lap 4 : 10 min 22 ( 4 min 30 sec per km pace)

Looking at the pace , that is why I title this blog "run at race pace" . Its a fast run and finished in 41 min 15 sec ( averaging 4 min 29 sec per km )


Distance :9.2 km
Duration of work out :41 min 15 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing not so smooth at 1st 2 laps ,after that no problem but pant like a normal runner who is running fast .

(4/2/07-Sunday-Run Light and Easy with Justin)

The title says Light because for the first time I now have a very light shoe specially for competition . Bought the Asics Ohana Racer at a warehouse sale on Saturday evening .Cost RM 180 . (Original retial at RM 440) , thus approximately 60 % discount . I see this as one of the best buys I have had .

Jamie asked me to the a review , I'm not good at it but here is what I can write based on my experience :



Weight comparisons :

Reebok Vector Shear Strip EX II : 427 gm

(I have been using this for trainning and will continue to use this)

Mizuno Wave Rider : 345 gm

( I used this since end 2005 ,I thought it was quite light and comfortable and I used it for racing )

My new Asics Ohana Racer : Only 241 gm !!

( Its so much lighter , imagine every time I'll be using Reebok for trainning and when have race or "race" , I think I can go faster with this !! )


Comments :

I was wearing Nike Dri-fit socks with this shoe . Comfortable landing especially at the heels . The softness at the heels are just nice . Landing sound also quite soft as opposed to the Reebok I'm having . Ran with Justin 14 km and no blister . When going fast its easy especially towards the end of the run when our legs are tired but with this , there is some ease in lifting the legs . Good asorbtion and cushioning for a light racing shoe .

The front also feels comfortable .

There is some technology where air can escape through some outlets thus preventing heat build up coz at the moment I didn't feel heat build up when running . Not sure whether heat will build up as i didn't run fast for long .

I didn't feel as much spring as the Reebok where when I go fast , although Reebok is heavy , the spring mechanism at the heel area compensates for the weight .

Overall ,I feel very happy with this shoe .

Distance :14 km
Duration of work out :1 hr 30 min approx
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing not so smooth , but minimal effect on the running .


TOTAL MILEAGE FOR THIS WEEK APPROX. 85 KM

(3/2/07-Saturday-"Race" without bib)

On Thursday eve ( i think) , Ronnie sms me to run again to Hartamas and back .
I said Ok .

Ronnie : "Don't run on Friday , rest for Friday ."
Me : " Why , I think I should run on Friday , coz its just a trainning on Saturday ."
Ronnie : " Every run with you ( Kenny ) is a race "

I told myself Ok , If Ronnie say its a race then its a "race " . So I didn't run on Friday before "race " day . Woke up 5 min before alarm rang , quite "kan cheong" . Wore my usual red racing singlet which I usually use for racing as this is a "race" .Had some oats and headed for Bukit Aman . There the starting line up was already waiting , Lai Prefontaine and Ronnie Arumugam . As usual as we started , Lai ran in front first and after that nowhere to be seen . I just stick with Ron .

Bkt Aman to Hartamas Petronas : 52 min 16 sec (5 min 13 sec per km pace)
(Thursday's time was 52 min 51 sec )

After finishing at Petronas , it was time to go even faster again , Lai went even faster . Saiful joined us . We were trying to catch up with Lai . Managed to catch up with him at Tejani hill . This time i got no stomach stitch just like on Thursday where slowly one by one my friends potong sayur me .

I'm still sticking with my opponent ( Ronnie ) . His quite happy coz he has overtaken Lai . Now he has to beware of 2 people running together with him , Me and Saiful . We are still running together , everyone waiting for someone to make a fast move .

Suddenly , with 200m to go , I on my turbo and there was no respond from my opponents . I win the "race" approx . 20 sec more faster than my opponent.

Hartamas Petronas to Bkt Aman : 43 min 40 sec (4 min 22 sec per km pace) P R !!
( Thursday's time was 49 min 29 sec )


I'm very glad to turn the tables !!


Distance :20 km
Duration of work out :1hour 35 min 56 sec
Location : Bkt Aman to Hartamas and back


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , used it even though feelinng ok , just in case as its a " Race" .

(1/2/07-Thursday evening-Run with supposedly Justin and Kelvin)

Yesterday Justin sms me if I want to run at recovery pace at 5 pm today because he knew I was going to run at Hartamas this morning . I said OK . In the afternoon , after the morning run , I had a sumptuous buffet so that I could run again . We confirmed the run to be at 5 pm but he said Kelvin won't be coming coz he had run at 10 am . I arrived there , he was nowhere to be found . So I ran by myself from Bukit Aman and then 2 rounds around the lake and then back to Bkt Aman at a slow recovery pace .

Distance :Approx 6 km
Duration of work out :Approx 45 min
Location : Lake Garden


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

(1/2/07-Thursday-Run on FT day and tired run)

Myself , Ronnie ,Lai , John and Adam ran together to Hartamas .My plan was to run side by side with the fast Ronnie . Lai as usual was in front . I managed to stick with Ronnie all the way till the last 5 km after the Tejani hill heading back to Bukit Aman when my stomach began to stich due to the heavy breathing up that hill . One by one my friends past me . Ronnie when ahead . Adam overtooked me . John also overtooked me but did give me an encouraging word to keep going . I continued at jogging pace . The legs were heavy and cannot take it anymore .

Bkt Aman to Hartamas Petronas : 52 min 51 sec
Hartamas Petronas to Bkt Aman : 49 min 29 sec

Don't be mislead by the faster time back even though I said I continued at jogging pace coz i notice our timing for Hartamas to Tejani was 21 min ( 4 min+ pace ) as opposed to our earlier Bkt Aman to Tejani was only 31 min approx(6 min + pace)



Distance :20 km
Duration of work out :1hour 42 min 21 sec
Location : Bkt Aman to Hartamas and back


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK ,except when in the beginning going up the hills near the KTM station , didn't feel that well but after that normal .

(31/1/07-Wednesday-Run alone at Lake Garden)

Justin was suppose to join me . I told him I'll run the opposite side of our usual 5.5 km route first so if he comes , I'll just join him .I completed the 1st round and then towards the last 2 km at Carcosa , I saw Justin and Kit coming the other side . I told them that my run is finishing and so they just went their own way .

1st round :35 min
2nd round :32 min

Distance :11 km
Duration of work out :1hour 7 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK ,except when near the bird park ,didn't feel too good but after that was OK and excellent .