(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.