(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

(28/12/06-Run with stories)

Thursday

Had an easy run with Justin and Adam .Adam entertained us during the run with 2 Hallmark movies that he watched . Interesting movies i would say . Both about Christmas . I then entertained them with 1 movie I saw . Its about a will by an old lady .

Distance : 11 km
Duration of work out :Approx 1 hour 5 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK but a just bit laboured 10 mins after the run

27/12/06-Wednesday morning and afternoon

Monday

No run ,Christmas , makan , makan makan !!


Tuesday


Suppose to run at Lake Garden , When about to head there , wife calls to say KLCC train all jam and not moving . I'll have to come and fetch her first . I said , might as well I come and we watch a movie there.


WEDNESDAY ( Morning)- Ran accidentally with Lai

After droppping wife at KLCC . Decided to run at KLCC . 1st thing I headed for the toilet . When I came out from the toilet , I saw some one that looked like Lai. I thought may be I should run with him so I went to the other side and reconfirmed its him . He was on his 6th lap whereas I was just starting . Nevertheless , he continued with me all the way till the last 2 rounds where I went the opposite direction instead .

Total laps :
Kenny 10 laps
Lai 16 laps !!

Distance : 13 km
Duration of work out :Approx 1 hour 25 min
Location : KLCC


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


WEDNESDAY (Afternoon)-Ran with Justin , Adam and John

Ran myself the 1st 5.5 km loop first . It was very hot at 5.30 pm.


Then ran with the rest .Its been a long time since running with Adam and John . Adam will be coming to Lake Garden more often coz he is no more outstation .John was having his recovery since his splendid Marathon in Chengmai of 3 hr 33 min 8 sec !! Kudos to him !!

Distance : 11 km
Duration of work out : Approx 1 hour 5 min
Location : Lake Garden


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

(24/12/06-Rain with some rain)

Saturday

No run , Rest day !!


SUNDAY


Suppose to wake up 5.30 am to run with Ronnie to Sri Hartamas but didn'r as I overslept coz came back from THe Curve at 12 am on Saturday and was tired of all the walking around .

Afternoon .

Decided to go for a run outside my hse at 4. 20 pm .

1st 7 km wheather looked like it was going to rain .
8 th km to 9 th km : It poured heavily , I told God to pls stop it temporary.
10th to 14 km : God stopped the rain , it was back to nice weather again , not to sunny nor hot .

Distance : 14 km
Duration of work out : 1 hour 33 min 48 sec
Location : Tmn Desa


TOTAL WORK OUT FOR THIS WEEK : Approx. 73.9 KM ( 36.1 km more than last week, Approx 50% increase, actually some book says only 10% increase every week or the most is 25% increase)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , felt a bit asthmatic after 1.5 km , kept having the same feeling till 25 minutes then it was back to normal . when I had this feeling , it was harder than usual to go up the hills .

(22/12/06-Friday - Run with Lai)

It was also cool at Lake Garden . In fact , this past few days in has been pretty cool in the mornings . ( Perhaps due to the coming rainy season ?? ) I was late , as Lai had already ran 3 laps . I continued with him another 5 laps at a slow talking pace.


Distance : 13.5 km
Duration of work out : Approx 1 hour 23 min 31 sec
Location : Lake Garden



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

(21/12/06- Morning and Evening)

21/12/06- Morning -Ran with a tan

It was again cool at KLCC and no hot sunlight , just a bit . After running , I got home and found that I have became darker at the hand area .I found from Justin in the evening that even slight sunlight can get us tan .


Distance : 8 km
Duration of work out : 45 min 08 sec
Location : KLCC



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


21/12/06-Evening

Ran with Justin , Ronnie and Lai . It was a great run.


Distance : 8 km
Duration of work out : 46 min 22 sec
Location : Lake Garden



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

(20/12/06-Ran with a bit of rain)

Yesterday it was running with a bit of pain , today with a bit of rain . More of a slight drizle in the morning at KLCC . It was very cooling even at 8 am . In fact , it looked liked Genting coz I could see The KL Tower covered with mist !! . It was a nice cooling relaxing run


Statistic :

1st 5 laps :Approx 6 min 10 sec to 6 min 31 sec per km pace


Last 3 laps or last 3.9 km

:5 min 44 sec per km pace , 5 min 21 sec per km pace

and last 1.3 km = 4 min 40 sec per km pace



Distance : 10.4 km
Duration of work out : 1 hour 2 min 27 sec
Location : KLCC



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

(19/12/06-Ran with a bit of pain at ribs)

Breathing back to normal today . So speed will have to be normal again . Ran by myself at first . Not sure why , but there was a small pain at the ribs as I ran . After running for about 15 minutes , the pain went off . Joined Justin after that .

Statistic :

1st 8 km :Approx 45 min 31 sec ( 5 min 41 sec per km pace)
next 5.5 km :29 min 57 sec ( 5 min 26 sec per km pace)


Distance : 13.5 km
Duration of work out : 1 hour 15 min 28 sec
Location : Lake Garden



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

(18/12/06-Morning-Ran very slow at KLCC)

MONDAY MORNING

I literally ran very slow coz yesterday's asthmatic feeling was still there . Didn't use inhaler coz it was mild .Had energy for very very slow pace only . The asthmatic feeling was gone after running for 25 mins . There is no more of that feeling as I write this blog.

How slow was I ? ( Note my usual run at KLCC is usually at least 7 to 8 min per lap )

Lap 1 : 11 min 30 sec !! ( 8 min 50 sec per km pace !!)
Lap 2 : 11 min 24 sec ( 8 min 46 sec per km pace)
Lap 3 : 10 min 53 sec ( 8 min 22 sec perkm pace)
Lap 4 : 11 min 27 sec (8 min 48 sec per km pace , coz drink water)
Lap 5 : 10 min 25 sec ( "Just faster a bit " , 8 min per km pace )

This was how slow I was .
Haven't been so slow before !!


Distance : 6.5 km
Duration of work out : 55 min 41 sec
Location : KLCC



# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , feeling a bit of congestion in chest area at first .

(17/12/06-Asthmatic feeling)

SATURDAY

No run .

Distance : 0
Duration of work out :-
Location : -


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



SUNDAY

Spoke to Justin at 8.30 pm on the phone :

Kenny : "Hi !"
Justin : "Hi! How are you ?"
Kenny : (Hesistated to answer) "Fine"


"Fine" , that was the usual answer when people ask us how we are even though we are not fine . Now I remembered why I hesistated to answer . I woke up this morning with an asthmatic feeling . Didn't need any inhaler though . Still feeling a bit of congestions as I write this blog .

Busy and didn't feel like running today because of this feeling . Hope tmw will be back to normal feeling .


Distance : 0 km
Duration of work out : -
Location : -


TOTAL WORK OUT FOR THIS WEEK : Approx. 37.8 KM ( 6 km more than last week, hope to put in more mileage next week)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , feeling a bit of congestion in chest area .

(15/12/06-Run with Rojak feeling)

1 pm : Had a big bowl of Sarawak Laksa ( The one at Nam Chuan Restoran at Lucky Garden ,Bangsar is the best , RM 4 and delicious !!)
4.45 pm :Felt hungry and had some Rojak and Chendol ( The one at Taman Desa is the most crispiest!!)
5.30 pm : Tried to pangsai out , but can't .

No choice but to go to run feeling rather full . Met Ronnie and Justin and ran with them .( By the way, coincidentally ...R for Ronnie , R for Ro ... J for Justin , J for Jak =
Rojak !)

4 laps around the lake :

My lap time :

Lap 1 : 13 .02 ( 5 min 40 sec per km pace)
Lap 2 : 12. 36 ( 5 min 28 sec per km pace)
Lap 3 : 12. 33 ( 5 min 27 sec per km pace)
Lap 4 : 11. 00 ( 4 min 46 sec per km pace)... by myself

Total time :49.14 ( Averaging 5 min 21 sec per km pace)

Distance :9.2 km
Duration of work out :49 min 14 sec
Location : Lake Garden


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

(14/12/06-Evening Workout-At Lake Garden

Ran about 7 km .No more of coughing which I had this morning . There was this guy in front of me about 50 m away . He heard me coming and looked back a few times hoping I didn't overtake him . I didn't intend to overtake him anyway . I followed him for about 3 km till he went for a pee stop at the planetarium . Now I know the planeterium has a toilet on the way . Never noticed it before .


Distance :Approx 7 km
Duration of work out :Approx 45 min
Location : Lake Garden


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

14/12/06-Thursday-Morning 8 lapper at KLCC

Ran 8 laps at KLCC in the morning .It was quite energy sapping towards the middle of the run because there were some mucus in my chest and I had to spit it out by coughing every few meters . Uncomfortable and slowed me down .



Distance :10.4 km
Duration of work out :57 min 14 sec
Location : KLCC


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

(11-13/12/06-My time in Raub)

11/12/06- Monday-Flat road run

I was at Raub for Orang Asli church camp . Stayed in a 2 star hotel / Outside there was the trunk road . I didn't want to go to far so this is what I did :

Run for 15 mins on the trunk road from the hotel ( I found out later it was approx 3 km) and then reverse again .

Timing :3 km ,15 min = 4 min 50 sec per km pace

Reverse back to hotel :
3 km ,11 min= Approx 4 min per km pace

P.S :Leg no more pain !!


Distance :6 km
Duration of work out :26 min
Location : Raub


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



(12-12-06: TUESDAY)

Wanted to run . Slept at 5 pm and woke up at 6 pm , felt asthmatic , didn't run.


Distance : 0 km
Duration of work out : -
Location : Raub



# of times used
Asthmatic inhaler and remarks : 1 times used inhaler at about 7 pm


13/12/06-Wednesday : Back home again

Came back from Raub and reached my house 6 pm . After clearing up some things , by the time it was time to run , it was already 7 pm . Decided to do a quick 5.2 km outside my hilly area.


Timing :Approx 5.2 km ,29 min 46 sec = 5 min 43 sec per km pace


Distance :5.2 km
Duration of work out :as above
Location : Taman Desa


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

(9/12/06 and 10/12/06 - Saturday and Sunday )

SATURDAY

No run . Rest day . Rest the left thigh which was a bit pain on Friday .

Distance : 0
Duration of work out :-
Location : -


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



SUNDAY

Ran in the evening. Undulating Taman Desa route . Hilly .Left thighs not so aching anymore but still a bit . Its healing .


Distance : Approx 11 km
Duration of work out : 1:03:00
Location : Tmn Desa


TOTAL WORK OUT FOR THIS WEEK : Approx. 31.8 KM

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing a bit stressful in the beginning but after 15 mins was OK .


PS : NO UPDATES FROM MON TO WED (11/12 to 13/12) AS I'LL BE GOING TO ORANG ASLI CHILDREN CHURCH CAMP IN RAUB .NOT SURE IF CAN RUN THERE .

(7/12/06 and 8/12/06 Thursday and Friday)

THURSDAY

Suppose to run 2 rounds of Justin's 5.5km loop . In the end , my legs were tired especially the left thigh which haven't recovered . We ended up walking for the last 1 km after running about 4 km.


Distance : as above
Duration of work out :32 min
Location : Lake Garden


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



FRIDAY

Ran at KLCC in the hot morning . Wanted to go for 8 rounds . In the end only 6 rounds coz there was still a bit of pain in the left thigh which haven't recovered from the Marathon yet .

It was a slow run of 6 min 3 sec per km pace.

Distance : Approx 7.8 km
Duration of work out : 47:17
Location : KLCC


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

Some S'pore Marathon pictures

(5/12/06 and 6/12/06) Tuesday and Wednesday

TUESDAY

A short run to burn off the lactic acid . It was rainning so I used my windbreaker .Thighs hurt a bit .

Distance : Approx 4 km
Duration of work out : Almost 30 min
Location : Outside house


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


WEDNESDAY

Suppose to run with Ronnie at Lake Garden . As I was preparing to go , it poured like cats and dogs . Had to change plan and go Mid Valley gym . The 10 min journey became 30 min coz of the rain !

Treadmill : 5 km ,left leg thighs ache a bit . Right leg no pain .

Distance : as above
Duration of work out :32 min
Location : Gym


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

(5/6/06)-I'm back to writing blogs

I'm now a Finisher of 42.195 km ,that's what the finisher Tee from S'pore Marathon says .

I'm happy with this T-shirt for a number of factors .

BUT , 1stly ,I'm back to writing coz:
1. Anonymous encouraged me ,not sure who he/she is ,TQ
2. It seems I'm an inspiration to ashmatics. ( Hope to continue to be)
3. I'll start recording my training again with a simple daily blog for my record purpose.


3 WEEKS BEFORE MARATHON :Backache due to injury from sit-up at gym ,whereby I was supposed to do the easier sit-up but I was lazy to change the machine from a hard level to an easier level . But still ran with some pain. Did complete Pacesetter 30 km run in 2 hour 54 min .

2 WEEKS BEFORE Marathon : Back OK ,not much trainning coz helped out with children church camp at Genting for 5 days ,can see no altitude trainning but did have altitude living :) !!

4 DAYS before Marathon :Wednesday , 5 times diarhea and fever . Prayed to Jesus for help . The next day fever all gone , no more diarhea . Haleluya !!

Conversation with Justin on the week of Marathon :

Kenny : Justin ,as you know I haven't been trainning hard enough coz of all these events the past few weeks .

Justin : I know , base on all this , you better think of just completing the marathon and not set any target time .

Kenny : I believe I can do it , coz I have ran through an asthma attack and I have ran with aches or something like that . It means I think I have determination and this Marathon will need determination from me again .

Justin : Lets see how it goes on that day .

End of conversation .



3 days to Marathon and day of Marathon :

Some phlegm stucked in chest area , a bit of cough caused by phlegm .


The MARATHON Report :

Came with Ronnie and friends .

Still have phlegm . Coughing every few km to try to spit out phlegm . ( S'pore is a fine city , will they fine me for spitting during a race ? )
Used my heavy new Reebok , ( got it at half price in which ori price was RM450),lots of cushioning . Had to use this cause the other Mizuno no more cushioning and after using Reebok for a few weeks ,got used to the heaviness .

Ate and carbo load a lot on Saturday with the gang till stomach bloated . Couldn't shit out on Saturday and even morning before Marathon . No choice but to run at 1 kg heavier .

Strategy was to run 6 min per km pace and base on my split timings every 10 km , it was adhered to .

10 km mark :59 min 54 sec
21 km mark :2:01:25
30 km : 2:57:03

42.195km :4:09:32

At 30 km mark , hit the wall , meaning , my thighs ache , the right inner part of leg pain. I still went on coz of my target to either get a sub 4 or just a little above .There were some motivators along the way , namely the motivational signboards and cheer leading groups . Rubbed deep heating on my leg a few times . Last 7 km , turn on the power , but being careful not to get cramp . It was superb when reach finish line , coz inspite the pain , I have finish the RACE !!!

Next target : Great Eastern 30 km 2007


Distance : 42.195 km
Duration :4:09:32 (P.R)( Former P.R was 4:20 durings Kedah 12 hr run)
Location :S'pore


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

WELL Wishes

Dear fellow runners and those who are running at the KLIM ,

ALL THE BEST TO YOU ALL !!

Why I didnn't run for 1 week ? Last Wednesday , as we know very heavy rain . The rain overflowed into my compund and pushed down the wall . The wall fell on my car . And the water was knee high , it entered into my house and water was all over my house insie and it was ankle deep . My work out : clean , the house for the past few days !! 

Damage to the side and actually bumper too !! 

Tsunami!! 

(11/2/06-circuit run)

Leg ache all over after the run . I run by detemination and not by ability and that's Bad !!

I won't join KLIM coz I want to train harder first but I'll probably go for Kedah 12 hour

Total mileage rthis wewek : 42.25

Distance : 32.2
Duration of work out :3 hour
Location : lake Garden


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

(7/2/06-Gym - Threadmill)

Treadmill : 10 km

Distance : as above
Duration of work out :58 min 25 sec
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok but harder a bit to breath out at the last 2 km .

(4/2/06-RFT alone)

I overslept . RFT was suppose to be 8 am and by the time I woke up it was 8 .50 am . I reached there at 9.45 am , everone gone off, and so I started by myself at 10 am till 11 17 am. Really very hot .

Distance : 13 km
Duration of work out :Approx 1 hour 17 min
Location : KLCC

TOTAL MILEAGE THis week : Only 31.9 km!!

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

(3/2/06-Friday-Back from Lazy slum)

After not running on Wednesday and Thursday and feeling guilty about it coz did a lot of eating and sleeping , started the run again . It was a basically slow easy , relaxed run .

Distance : 8.5 km
Duration of work out :Approx 48 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing abnormal during the whole run thats why I had to go slow .

(31/1/06-Tuesday-"Easy" run with Chen)

Chen sms me to say he will be doing an "easy" at Polo Gound at Ipoh . To me easy is slow paced . To my surprised , we actually started at almost race pace . I was already gasping for breath at the 3rd km .I could only keep up till 9 km and after that I slowed down and Chen completed the last 1.4 km on his . He really is improving or im really out of shaped !!


Distance : 10.4 km
Duration of work out :Approx 53 min
Location : Polo Ground , Ipoh


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler before trainning , breathing normal at the beginning of trainning but hard at the end .

(Sunday-29/1/06-CNY morning run)

Happy Chinese New Year to every one !!

8 .18 am to 9. 18 am , run at my neighbourhood . It was a bit hot .

Mileage for the week :

RUN 55.2 km

CYCLE 15 KM

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


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

(Saturday-28/1/06-Run with Ronnie and Richard)

After a rest on Friday , I saw Ron's blog which said 7.30 am , run at Lake Garden which is 20.7 km (9 laps) . I told him I'll join him .

We Started at a slow pace and went faster and faster every lap .It was what was called negative lap . I finished the 20 km in 1 hour 53 min . They both wanted to go 1 more round and I told them to go ahead as I had enough .

I averaged between 5 min to 5 1/2 min per km pace .

It was great running with them , talking and it was a motivating factor as we can push each other .



Distance : 20.7 km
Duration of work out :1hour 53 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal but just a bit out at the last 2 laps .

(26/1/06-Thurday-Run , Tmn Desa)

Distance : Approx 8 km to 9 km
Duration of work out :Approx 47 min
Location : Tmn Desa


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

(26/1/06-Wednesday-Late gym)

Arrived at gym at 10 .30 pm .

Cycled first : 10 km , 29 min , approx 20 km /h

Treadmill : 6 km , approx 33 min

Distance : as above
Duration of work out :Approx 1 hour
Location : Gym


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

(23/1/06-New format every Sunday)

As of this week , every Sunday , ( beginning from 29/1/06) , I'll be reporting my total mileage for the week . At least I have a point of ref and know how my trainning mileage is .

GYM MONDAY : Treadmill 10 km
Cycle 5 km

Distance : as above
Duration of work out :Approx 1 hour 30 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before gym

(19/1/06-Thursday-Track , not enough !

Menu :

400m = 50 m fast 50 m slow
400m x 5 = 100 jog , 100 m 80% fast
400 m x 5 @ 2 min 30 sec set time ( averaged 2 min)

and then coach said finish !!

I ran another 2 km on my own .


Distance : 6.4 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before track work

(16/1/06 & 17/1/06-Monday & Tuesday)

17/1/06-Tuesday-1st time so many 400 m intervals!

Was late to track and the team has done 2 400 m's .

Thus my menu was :

400m x 4 (suppose to be 6 as I was late ) @2min 20 sec every lap
400 m x 6 @ 2 min 10 sec every lap
400 m x 6 @ 2 min every lap

Averaged 1 min 37 sec to 1 min 42 sec per lap which gives approx 20 to 30 sec rest

400 m x 3 @ 1 min 50 sec every lap : Went all out at last lap and sprinted last 100 m to get 1 min 20 sec as my fastest lap .

Easy run :

400 m x 3 @ 2 min 40 sec per lap

Averaged 2 min 2 sec per lap

Warm down : 400 m


Was happy with my run as know I know I can do that many 400m intervals !!




Distance : 9.2 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing out wasn't smooth after 16 laps so used inhaler if not wouldn't have got 1 min 20 sec at last lap.






16/1/06-Monday-Gym

Simple workout at gym after resting on Sunday .

Distance : Run 6 km , Cycle 12 km
Duration of work out :Approx 1 hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing wasn't that smooth during the treadmill run but continued with workout as it wasn't acute .

14/1/06-Saturday-55 min run with Michael

Been a long time since I ran with my housemate Michael . He started quite fast whereas I was about a hundred meteres behind him until about 5 km . He started a bit fast whereas i'm a slow starter . Nevertheless , it was a good run :)

Distance : Approx 9 km
Duration of work out :Approx 55 min
Location : Tmn Desa


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

(7/1/06-Saturday-2nd circuit run)

Yesterday ate some pasta at night for energy first .Today averaged 12 to 13 min per lap of 2.3 km .

Stopped once to pee I think at round 3 or 4 . Stopped twice to spray leg ache ointment on round 6 and round 7 . It didn't work . I didn't feel any difference , no heat at all .

Round 8 , I asked for different ointment with heat . It worked , can feel the heat . This time I could go round 9 and round 10 averaging 11 min per lap .

Managed to get 6th place , completed my targetted 10 rounds within 2 hours.

Average pace per km : 5 min 4 sec

Distance : 23 km
Duration of work out :1 hour 56 min 39 sec
Location : Lake Gardens


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

(9/1-13/1-Monday to Friday)

13/1/06-Friday-Tanah Rata to Brinchang

Its a bit of up hill and down hill . Hill not to steep except for a small slope at Brinchang . since its running on the main road , can smell some pollution and mixture of fresh air . Running at 8 am may be a bit hot but at Camerons , the only place not warmed up at all are the fingers which is quite freezing , can't move it fast like normal .

Distance : 5 km
Duration of work out :Approx 40 min sec
Location : as per above


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



9/1/06-12/1/06-Monday to Thusday - No running , too busy , relaxed at Camerons !!

(5/1/06-Thursday-track)

I feel my speed less already due to not going to track often.

The menu for the day :

400 m : 50 m fast 50 m slow
400 m x 2 : 80 % pace ( approx 1 min 41 sec)

2 km : 8 min 05 ( looks like hard to reach below 8 min , managed to reach below 8 min last time)

2 km : 8 min 47 !!

2 km : 8 min 11 sec

4 x 400 m within 2 min per lap
(Averaged 1 min 34 sec per lap but 3rd lap was 1 min 41 sec)

Warm down : 1200 m



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


# of times used
Asthmatic inhaler and remarks : 2 times used inhaler , breathing wasn't normal before trainning so used once , breathing wasn't normal after the 1st 2 km so use another time !!

(3/1/06 & 4/1/06-Tuesday and Wednesday)

4/1/06-Wednesday-Treadmill

Legs still feel a bit sore .


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


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing wasn't normal but it was ok .




3/1/06 - Recovery via cross trainning

Didn't do any run . Just Cycled and crosstrainer while watching National Geographic . Interesting documentary about how the MRT crashed in France .

Distance : Cycle 11.5 km , Crosstrainer 5 km
Duration of work out :Approx 1 hour 30 min
Location : Gym


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

(1/1/06-New Year Run report)

Firstly , Thanks to Ronnie and gang for organising the run . Very well organised !! Hope he will organise more !!

1st 3 rounds ran fast a bit but not too fast to be in the front .

Next 5 rounds : Paced together with Vincent Tiong and we talked a lot on the run , before you knew it , it was almost finishing !!

Last round : Vincent said he will pia to test his speed , I said I will pia too , we ran neck to neck .

Last 200 m , my calf cramp for 1 sec , I slowed down , Vincent zoom off and in the end he beat me by approx 10 secs.

What I learned from this race :

Its great to run a long distance race with someone and still clock a decent time while talking ( My best time so far for a 21 km was 1 hour 39 min) . I think i will try this tactic again next time .

Average pace per km : 4 min 51 sec per km

Distance : 20.7 km
Duration of work out :1 hour 40 min 42 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing wasn't normal but it was ok .

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