(18/3/07-Sunday-No sleep before KLIM Marathon and race report)

The day before

Went to Petronas Philharmonic Ochestra at KLCC . Free tickets were given out to watch this Irish guy perfom on organ .
My parking ticket for 2 1/2 hours was only RM 1! coz parked at K-Avenue and walked across to KLCC via the tunnel .

Had tea at 3 pm at Cold Storage , (modesto pizza ) and at 4.30 pm ( Masala Thosai and and some goreng pisang stuffs)

Evening :Suddenly bro called and we were off for a steamboat buffet at Sunway ( RM21) per head .

Accidentally took tea

At the dinner , tea was served and I acidentally drank it , I was not suppose to drink tea at nite or won't be able to sleep . It was after dinner that my wife remembered I shouldn't drink tea at nite . Too late . Drank already .

By the time I got home : 11.30 pm

Can't sleep

I put my alarm for 3.20 am . Got to bed at 12 midnite but was tossing and turning . Woke up briefly to see the time and it showed 1.48 am but still no real sleep . Got up again 2.45 am , still no sleep . After a short semi sleep , the alarm rang at 3.20 am and time to wake up ! In theory , I didn't have a real sleep all nite , just a rest on the bed !!

The starting

After having my breakfast of 2 slices bread and peanut butter , 12 pieces dates and warm glucose . Drove to Padang Merbuk , not many cars there. Then jogged to starting point . Did my stretching before going into kandang .
The plan was to get approx 53 min per 10 km .

There was no atmosphere like S'pore Marathon but i was glad I'm running here this time , if I remembered correctly , last year I was in the half marathon and was seeing the Matathoners took off . There was this traditional drum beat at the start and i was hoping next time I could be among this runners of the marathon . At last , my first marathon in KL , 1st marathon was actually in S'pore , so this is my second official marathon .

After running about 4 km , Saiful came to my side from the back and said he wants to pace with me . I said OK, we will try sub -4 coz in S'pore he was just behind me by 1 min .

Knee pain 15 km mark

After running 15 km , I told him to go ahead coz I'm getting some medicine at the refreshment counter . He went ahead while I put some deep heat at the knee . After awhile it got better , I ran alone and overtook Lee Chin and Girl .

Saw Saiful again

Saw Saiful again at about the 23 km mark and he told me he was going slower .But again as I ran , the knee hurt again and at some stations I asked for deep heat rub by myself . Saiful then went ahead .

Saw Girl

Approaching the last 30 km , I saw Girl which I overtook earlier , I told her she is doing well . She said she wants to overtake the girl in front which I think is 1 km away coz I didn't see her anymore .She said may be she can't overtake I told Girl she can do it . Never say never and got her to pace with me . The pacing was fast and the 3rd 10 km time approaching 30 km was about 49 min ! I saw Saiful again at the water station before 30 km and had a drink and Girl then continued and overtake us all . I paced with Saiful again but my legs were tired and he disappeared again .

Hit the wall

The last 10 km was a struggle , every step hurt especially at the thigh area . It was further aggravated by the knee pain in which by now I can't lift the knee a certain angle or it will hurt . My running technic changed because of this , to cushion the impact on the knee . I just couldn't wait for the run to end and kept thinking when can i get to finish line The marker showed 9 more km to go and I was suffering all the way .

ENDING

The last 5 km also felt long and I couldn't wait for the finish , Leg hurting . With another 2 km to go I was in a semi jog state and was grateful for the downhill to Dataran Merdeka . As i ran , there was pain and the knee also felt bad if I accidentally changed my running stance . As I was near the finishing line , there was no fast finish and it fact 2 people ran past me . In the end ,I'm glad its finished , finished with a slow jog to the finishing line at 3: 56:51 ,a P .R for me .

I was happy to break my P.R which in S'pore was 4 min 9 . Sad that I didn't achive my target of 3:45 coz of the pain at the knee and thigh . Next time will have to do more 30 km runs .

Distance :42.195 km
Duration of work out : 3 hour 56 min 51 sec
Location :KL
# of times used Asthmatic inhaler and remarks : 1 times used inhaler used before race , breathing OK

TOTAL MILEAGE FOR THIS WEEK : 59 KM

(15/3/07-Thursday-Ran with Ronnie a bit fast )

I wanted to run slow but Ronnie was again on his fast mode . I had to follow coz needed to discuss with him certain matters . I was struggling for breath and feeling asthmatic a bit coz i didnt use any inhaler before the run coz it was suppose to be a slow work out for me today , with KLIM this Sunday, i didn't want to strain myself.

With another 600 m till the end of my 2nd round , I told Ron the fast run (actually it was just about 4 min 55 sec per km pace) is enough for me today and I slowed down while he continued at the same fast pace .

Distance :4.6 km
Duration of work out : Approx 25 min
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing (*see story) .

(14/3/07-Wednesday-Easy run with Justin , later on carboloaded)

At last ran with Justin again , had not ran with him a long time . It was an easy pace .

1st lap about 13 min
2nd lap about 12 min

Ronnie was there but he was on his fast mode . We only started together with Ron ,after few meters he was gone but within our sight .


Later in the nite , I went with some friends to Italiannies in 1 Utama , where every Wednesday , for RM19.90 , you can have all the pasta you want . I only had 2 plates . It was quite feeling .

Distance :4.6 km
Duration of work out : Approx 26 min
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok .

(13/3/07-Tuesday-Just a slow jog)

Was suppose to run with Ron at Lake Garden . Before that , I went to EPF and by the time I arrived home was almost 6.30 pm . I saw it wasn't worth it to go all the way to Lake Garden coz I would have time to run 1 round only . In the end I decided to run near my house hilly area at Seputeh . It was just a slow easy jog literally .


Distance :Approx 5 km
Duration of work out : Approx 45 min
Location :Tmn Desa
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing not that easy at first , after that was ok .

Towards the end ,a slow run up that slope

Can't wait for the tunnel to end , so humid !

(11/3/07-Sunday-Run Smart Tunnel race and catch up from behind)

The day before the run

Dinner consisting Lui Cha Fan or in English , Green Tea Rice .

Slept at 12 midnite . Woke up by dog incessant barking 1.30 am , not once but 4 times within a space of 40 min , by the time really sleep again is 2.10 am .

Woked up by dog again at 3.30 pm , total times dog woke me up , 5 times .

Breakfast

Woked up by alarm at 6.30 am . Breakfast glucose and dates .

Arrival at race location at 7.15 am


Immediately went to the starting point but people were all lining up and I can't find officials for me to give my reporting card . I asked around and people tell me they are at the front , which means I have got to go thru the men's group ( A group ) via the back to the front !! In order not to make people angry , I told them I'm going front to give my reporting card, so they make way for me .

There was no space to stretch and I used the min space I have to stretch my hamstring and thigh .

Race starts

I can see Lai already line up in front , I'm at the 7th row and Gunaseelan is next to me . As the gun shoots , he disappears , my 7th row becomes quite far back as everyone starting fast and we are stucked and I can't run fast . After 100 m only can get into the stride and I pace with Vincent for awhile . In fact Zul , pacemaker 43 and Eric Teo was already in front of me by 50 m .

The tunnel begins

At the beginning of the tunnel , Vincent runs faster and I can't follow him . In fact , before race yesterday , i already told Ronnie that I will start slow and not fast and use experience to slowly overtake . I can't see the rest of the PMs and was thinking I'm i going to be in last group of Pms this time ??

At the tunnel , 1st 2 km I overtake Zul and also Eric Teo .Towards the last 2 km of the tunnel , i suddenly see Lai, Saiful and I think its Ronnie , but they are like 150 m away . I maintained consistent pace and slowly overtook Saiful then Lai .

Coming out from tunnel

I see Ronnie in front of Chen , they are still 100 m away . We make a u-turn to go into tunnel again . At the u -turn , I can see I have behind me Lai , Saiful and Shine .

Inhaler before entering tunnel again

I took out inhaler from back pocket ( carefully as the cap might easily come out and i wouldn't stop to pick it up) and took a sniff . 2 people overtake me at this point . I held on to inhaler to save time but decided to put it back into back pocket . I couldn't . I tried again and this time I could . Now i can run "handsfree" . Slowly i overtook the 2 again .

Pain at knee

During the 2nd phase of the race in the tunnel heading towards finish , i could feel occasional pain at the right knee . I kicked the leg a bit and it was back to normal .It happen a number of times and i endured with it . It effected some nerves at the back and as i ran , there was some pain at the back nerves . After awhile it was back to normal.

Consistent pace

I maintained consistent pace , looking beyond Chen who looked like slowing down but I can't overtake him yet , Ronnie on the other hand looked liked he increased the pace as his gap from Chen further and further . I have to run faster if I want to catch up with Ron . Towards the last 2 km of the tunnel , i overtook Chen . Now , time to catch Ron . At this time i overtook Badrul and also overtook Vincent at last . Ron still 100 m away.

Mad dash to the finish .

Slowed down a bit when coming to the end of the tunnel coz its going uphill . Ron still 100 m away , I'm still chasing like mad and on my 7th gear . Last 800 m to go and at this point while chasing Ron , overtook another 3 other people from my A group . I'm like 50 m from Ron , I on my turbo near the finishing line and Ron suddenly turn back could see I'm coming after him and he is like 20 m in front of me but in the end i couldn't overtoook him . Ron 36th , me 37th place .

Overall , i'm happy with my performance coz i didn't started to fast , had a consistent pace averaging 4 min 30 sec per km pace throughtout except for the last faster 2 km .In the end , happy to come from behind and overtake some friends .



Distance :13.3 km
Duration of work out : 59 min 42 sec
Location :Jalan Tun Razak
# of times used Asthmatic inhaler and remarks : 2 times used inhaler , before race and during race as per story .

TOTAL MILEAGE FOR THIS WEEK : 40.60 KM

(9/3/07-Friday-no run just rest but read this...)

Today , my friend sent me an interesting article of how God helped another friend on 9/2/07 recently .

Read on if you are free .

http://www.rickysoo.com/testify/kokmun

(8/3/07-Thursday-Run at lake slow with Ron and Lai)

We decided there won't be any mid-week race for this week . Everyone is not in the best of shape at the moment .

Ron-Sore throat and fever a bit
Lai-Tired leg coz too much pia
Kenny-Tired leg and small ache coz run so long last Sunday

We just ran easy . Average pace 5 min 22 sec per km pace.



Distance :11.5 km
Duration of work out :Approx 1 hour 1 min 50 sec
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(7/3/07-Wednesday-Run at KLCC with Lai and Jamie for awhile)

I arrived KLCC at 6 .15 pm , at that time Lai was already running his 1st round at a fast pace . My plan was to run 10 rounds but coz of the late arrival couldn't coz was to pick up wife at 7 pm nearby .

Lap story :

Lap 1 : 5 min 50 sec ( 4 min 29 sec per km pace, ran with Lai)

Lap 2 : 5 min 42 sec ( 4 min 23 sec per km pace, ran with Lai and we getting faster)

Lap 3 : 5 min 54 sec ( 4 min 32 sec per km pace, I feeling asthmatic short of breath)

Lap 4 : 6 min 13 sec (4 min 46 sec per km pace, I told Lai enough of pia for me , Jamie comes and i stop a short while to pass him my car key for him to get his bibs)

Lap 5 : 7 min 40 sec (5 min 53 sec per km pace , I run myself a bit slower)

Lap 6 : 7 min 31 sec ( 5 min 46 sec per km pace , I see Jamie 200 m away and chase after him to get back my keys and run with him )

Lap 7 : 8 min 13 sec ( 6 min 19 sec per km pace , last lap for me and I have got to go off already )




Distance :9.1 km
Duration of work out :Approx 47 min 06 sec
Location :KLCC
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing .... *see story above*

(6/3/07-Tuesday-Birthday run)

6/3/73 , The day I'm born . Now 34 . I don't feel old and not afraid of being old.If people ask why ? I would answer from a running aspect point of view . Coz , the older I get , The higher the chance of me getting into the seniors age group and easier to get some results ...hihihihih


4 significant thing happen today :

1. Lunch - Ate with Justin
2. Evening - Run for the first time in Celebrity Fitness ( on the treadmill)
3. Dinner - Friends threw surprise party for me , or at least the cake was a surprise.
4. Night - Borrowed " Click" starring Adam Sandler and laughed my head off , 3rd quarter of the show was quite touching .

End of this interesting day !

Distance :6.7 km
Duration of work out :Approx 45 min
Location :Celebrity Fitness , Subang Jaya
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(4/3/07-Sunday-Run in 3rd circuit run 2007)

Didn't run on Friday and Saturday but ate a lot to carbo-load . Woke up at 3am on race day as the dog was barking and then went to sleep again .

6 am: Had some glucose and a bit of pasta at home for breakfast .

The run started above 7 am ,which was normal for circuit run .I was aiming for top 6 hoping somehow to get reimbursed for my Marathon fees .Did I achieve it ? Read on ...

The lap timing and story behind it :

Lap 1 : 10 min 33 sec ( 4 min 35 sec per km pace , Would have been faster but after
running 300 m , my shoelace became untied and i had to stop to tie it back
,caused me 20 secs)

Lap 2 : 11 min 19 sec ( 4 min 55 sec per km pace, I saw my lap time and thought it was a bit too
fast coz I remember Ron telling me to average 11 min 30 sec )

Lap 3 : 11 min 14 sec ( 4 min 53 sec per km pace, still maintaining the about same pace)


Lap 4 : 10 min 44 sec ( 4 min 40 sec per km pace, faster now coz I paced with this guy (Tey) from B category who runs very loudly and fast )

Lap 5 : 11 min 06 sec ( 4 min 49 sec per km pace, still pacing with him)

Lap 6 : 10 min 37 sec ( 4 min 36 sec per km pace , still pacing with him and he is going even
faster)

Lap 7 : 10 min 55 sec ( 4 min 44 sec per km pace , he is slowing down and behind me by 10 m , I
suddenly turn around ask him follow me )

Lap 8 : 11 min 13 sec ( 4 min 52 sec per km pace , he didn't follow anymore my motivation less
now , anyway he got 1st in his category later on )

Lap 9 : 11 min 11 sec (4 min 51 sec per km pace , still about the same pace, at this time I was
asking Tey PM22 how far in front i am in front of Chen , he said 200 m)

Lap 10 : 11 min 46 sec (5 min 6 sec per km pace , my calf begin to hurt and I ask St John
ambulance personnel for Deep heating , they were searching and
searching in their bag , I said never mind , search I st , I tahan
the pain , run 1 round and get from them , at this time , I also realise
Chen has actually overtook me when i was tying my shoelace at lap 1 ,
therefore he is not behind me but in front me by 200 m as per inform
by Tey .)

Lap 11 : 11 min 59 sec (5 min 12 sec per km pace, my sole was hurt for awhile but no more
hurting but calf still hurting , I looked for St John ambulance at the same
spot where I spoke to them and they are not there ! I ran with pain
1 more round!! :(

Lap 12 : 11 min 52 sec ( 5 min 9 sec per km pace , this time I found them at the starting line ,
so I stopped and asked them faster give me some deep heat .
I rubbed on my hurting calf and the pain was gone )

Lap 13 : 11 min 44 sec ( 5 min 6 sec per km pace, I went a bit faster coz the pain was gone , Tey PM 22 keep asking me to chase Chen , I said I can't , leg pain)

Lap 14 : 12 min 02 sec ( 5 min 13 sec , my legs are getting tired and I can't chase anyone , I
have slowed down )

Lap 15 : 12 min 00 sec ( 5 min 13 sec , I couldn't wait for this to finish and I'm getting slower
and weaker)

Finished in 5 th place for a free entry to KLIM 2007 !! I achieved my goal !!


Distance :34.5 km
Duration of work out :2 hr 50 min 27 sec
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 1 times used inhaler , breathing not so smooth before run and yesterday

TOTAL MILEAGE FOR THIS WEEK : 96 KM

(1/3/07-Thursday evening-"RUN" here and there before the real evening run)

It has been a long day today before the evening run . As I ran , I told "Tulang " and "Paul" what happened the whole day . Count the number of places I went as the story goes below :

545 am : Wake up

1. 630 am : Arrive at Subang ( from my hse in Tmn Desa) to fetch a couple to KTM in town
2. 715 am : Arrive at friend's hse in Sentral area to collect some items to be given to a charity
3. 745 am : Arrive at Lake Garden for morning run
4. 915 am : Arrive home to bath and blog a bit , reply emails .
5. 945 am :Arrive MBB update passbook
6. 1015 am :Arrive post office to post letter
7. 1030am : Arrive church discuss something with someone
8. 1045am : Arrive Charity to deliver the items which my Sentral friend gave in the morn .
9.1115am : Arrive Tmn Megah to deliver some vests to be printed , I needed the print out copy 1st but person in charge wasn't in
10. 1145 am : Arrive friend's office collect some files for him to bring to auditor
11. 12 noon : Arrive rojak stall and ate mee rojak .
12. 1.15 pm :Arrive Tmn Megah again coz the vest sample print out is ready
13. 1.45 pm : Arrive Cash Converter , at Tmn Mayang to sell some unwanted items
14. 2 pm : Arrive at toilet , after a long walk searching for one to pee
15.2.30pm : Arrive at D.U area to pass sample print out of logo to my friend Ccube
16. 2.45pm :Arrive at Petrol Stn to Seremban Highway to get some coffee
16 3.15 pm :Arrive at a shady spot to take a quick nap as feeling very sleepy
16.3.30 pm : Arrive at Pandan Indah to pass the files to auditor
17. 4.30pm :Arrive at company sec at Happy Garden and pass some files wch i collected from
auditor at Pandan Indah
18. 5 pm : Arrive at church to borrow an item .
19. 520 pm :Arrive hse , get ready my running clothes and wear it
20.615 pm : Arrive Lake Gdn run with 2 friends , " Paul" and "Tulang"
21.715 pm : Arrive at Bkt Aman toilet to take a shower
22. 7.55pm : Arrive KLCC to fetch wife
23.8.30 pm : Arrive friend's hse to have dinner with him and his girl
24.11 pm : Arrive church return the item
25. 1115 pm : Arrive at Petrol Stn at Old Klang road to refill petrol
26. 1130 pm : Home Sweet home !!


26 places altogether .This is crazy !!

Distance :6.9 km
Duration of work out : 37 min 55 sec
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(1/3/07-Thursday-Run in nice morning environment)

Ran 2 laps on extreme loop .

Weather : Cooling and no hot sunshine
Birds : Chirping
Breathing: Easy
Noise : Minimal , just the sound of my footsteps and easy breathing

This is what I call a nice morning environment , everything very relaxed compared to yesterday's pia kau kau lat .


Distance :7 km
Duration of work out : 47 min 54 sec
Location :Lake Garden
# of times used Asthmatic inhaler and remarks : 0 times used inhaler , breathing quite ok after the first lap

(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 .

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

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

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

Did a 10 km run in approx 55 min.

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


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

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

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


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


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

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

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


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


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


TOTAL MILEAGE FOR THIS WEEK AT LEAST 45 KM + only

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

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


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


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

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

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

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

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


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

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

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

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


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

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

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

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


Did I achieve all this , read on briefly :

STARTING

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

DOUBLE HILL

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

First 15 km 1 hour 18 min approx .


OPPOSITE DIRECTION

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

PETRONAS

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

A BATTLE BETWEEN LISA AND LEE CHIN .

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

OBJECTIVE FULFILLED .

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



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


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


TOTAL MILEAGE FOR THIS WEEK AT LEAST 60 KM +

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

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

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


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

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

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

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


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

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

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


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


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

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

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


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


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

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

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

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

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


Was a good long fast run !

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


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

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

FRIDAY : Rest , no run


SATURDAY :

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


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


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

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

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



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


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

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

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

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



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


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

(9/1/07 Pia with Lai)

TUESDAY

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

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


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


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

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

MONDAY-Afternoon

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

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


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

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

MONDAY


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


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


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

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

THURSDAY

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

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

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

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

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

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



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


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

(3/1/07-Run with reflector)

WEDNESDAY

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


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


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

(2/1/07-Run with monkeys)

TUESDAY

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

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



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


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

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

HAPPY NEW YEAR 2007 EVERYONE !!


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


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


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

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

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

Friday-Morning

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

Evening

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

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

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

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


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

(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