Sunday, July 29, 2007
This is almost unbelievable and such incidents hardly happened in the sports scene 10-15 years ago. So wats happening now?. Izit pure carelessness or just coincidental. Last week I was informed that a participant actually got drown and passed away in the PD Triathlon event. Wat actually happened to him that causes his death, I dun know. If anyone know the root cause please share with everyone so that we are aware of it.
And today I was again informed that a 48 year old man passed away after finishing the Melaka Half Marathon race. Wat happened to him.....did he pushes himself too hard and trigger a heart attack. Does he had high blood pressure, high cholesterol and hypertension that trigger the attack. All these are possibilities to any runner especially when one doesnt know their own condition. So its extremely important to know your personal blood pressure and heart condition, especially when you are 40 years old and above.
So the next Q for myself is whether to really push myself in races. Or just take it easy from now on and run comfortably. Izit really beneficial to one when we race week in week out? Do we need to allow more time to rest our body before the next race? I think the most important thing here is to listen to our body and not pushes it too hard. Else it will just give way and we will collapse. I dont have all the answers and hopefully someone can make some comments here, especially those in the medical profession.
Take care all and run well.
Friday, July 27, 2007
And to all running during this weekend in Bangi, the race will be bless by Hang Tuah and those traveling further south to Melaka, the race will be bless by Hang Li Poh. Good luck to all especially GL. Make sure you win some money back again.
Tuesday, July 24, 2007
Monday, July 23, 2007
Everything we do have a mission statement, especially in the business world.
For Running here is one that I found which is very meaningful and motivating
running is a way of life.....
a commitment to yourself.....
judged only by you.....
Sunday, July 22, 2007
SCAMMED!: The police have been duped into paying RM5mil for imitation spare parts for their patrol cars and police vehicles. Inspector-General of Police Tan Sri Musa Hassan is not amused and has ordered a full investigation into the matter." More.
This makes our Police Force looks so STUPID!!!!. Something FISHY must be going on and by the way can the public be made known where are all these police vehicles sent for their regular servicing??? And how long have this been happening???
Full Investigation as ordered by the Inspector General dude.....I hope is a real thorough one and dont let that become another vaporware and disappeared.
Well MALAYSIA REALLY BOLEH!!!! ...... on the Dark side.
Bukit Aman - Sri Hartamas Petronas station: 9.66k
- start from Bukit Aman exit near to the public toilet
- end at red Post Box at Petronas station
Loop around Petronas station: 0.9k
- start from red Post box
- ends at red post box
Sri Hartamas Petronas station - Bukit Aman: 9.59k
- start from red Post Box at Petronas station
- ends at Bukit Aman exit near to the public toilet
The total distance of the route is 20.15k and the elevation ranges from a low of 30m to a high of 110m. Total ascent of 661m and descent of 642m for the entire route. I hope this information will be useful for those who wants to plan out their training strategies moving forward.
In conjunction with this, I believe Jamie will be using this route as the official course for the Phedippidations World Wide Half Marathon. The race will happen across the world on 13-14 Oct 2007 and please sign in for the race. As of today, there is already 9 entrants across Malaysia. More information on the event happening in KL will be published by Jamie. Watch out for it.
Friday, July 20, 2007
Monday, July 16, 2007
SPEED is a very subjective word. Depends on what you are doing ~ speed can be at times to your advantage if executed carefully and correctly. Else it can also be very damaging.
So when running a race, to me SPEED is the word. The faster you run the faster you finish the race and the better the timing is.
But when you drive, SPEED may not be the thing you wanna execute cos it can be very damaging if you cannot control speed.
Therefore be very very careful how you manage S P E E D !!!!
Air purifier in Malaysia taxis
( Must Read for your own safety!! )
No matter the taxi driver is Chinese, Malay or Indian, PLEASE BE AWARE! If you notice that there is a sound of spray of perfume or air purifier inside the taxi, PLEASE GET DOWN from the TAXI IMMEDIATELY!!
It just happened to me just now. It was about 12.45 am. I got into a taxi driven by a Malay man. I was in the taxi for a few minutes, I suddenly heard of a sound of spray and there was a smell like air purifier. I felt weird as to why the driver put two types of air purifiers in his taxi.The smell immediately reminded me about this forwarded email that I read.I started to be aware of my surroundings. But the puff of the purifier kept appears every few minutes. I was very worried and scared.Gradually, I sensed that my body started to feel weaker and weaker.The purifier kept puffing from the back seat, just right behind me.As I really felt my whole body is weaken, I asked the driver to let me get down at the side road. But he kept trying to talk to me and ask me why not dropping me off at my destination. I think he was trying to drag the time.To my horror, I felt both of my hands and legs got numbed and no energy, almost could not move.When I talked to the driver, I could not even speak properly, not to say to shout for help, 'cos I was really too weak.Immediately, I opened the door and ran to passer-by for help.I really thank God for saving me. If not, I really can't imagine what would have happened to me. I am traumatised by this incident.This is TRUE case.
Please do keep in mind! IT IS BETTER TO BE SAFE THAN SORRY!I feel the need to share with you guys, no matter you are men or women cos it is NOT a LIE , not a made-up story.It really happened.Do let your friends, family members and relatives know about this case.I believe you are just like me, don't wish anybody to be the victim of this case. 'Please be aware when a board to a taxi, especially the ladies.'I received a email some months ago about a lady getting into a cab and felt uneasy and become faint when she smelt something like incense being burnt. She was smart enough to order the taxi to stop immediately and after throwing some money at the taxi man quickly get out of the taxi. She later got to know that if she had not stopped the taxi and gotten out, she would have fainted and raped by the taxi man (or a gang of rapists)! After reading this, I thought may be this was one of those emails that you would read and just forget about it, but I was wrong!
Few weeks ago, a visitor to our Chinese church who stayed in Puchong got into a taxi driven by an Indian man.When she sat into the taxi, there was a little burner and she could smell incense burning in the taxi.After awhile, she felt weak and unable to speak or shout. The Indian taxi man drove to a lonely road where there was hardly anyone and raped her.Before she was completely knocked out, she was told by the taxi guy that she was his number six victim.She was not only raped but also robbed!When she was conscious again, she quickly went to see a doctor. The sad thing is, the doctor knew she was raped but did not advise her what to do.The doctor just let her make the decision to make or not to make a police report. Since she does not know the rapist name and also the taxi number and in great fear after this trauma, she told the doctor that she would not dare to report to the police. The doctor said since she dare not make the report, he would just have to destroy the medical report!Because the rapist took her whole bag with her IC in it, he got her address and even has the guts to come straight to her house and try to be funny with her.Please remember not to get in! to a taxi that smells funny and if possible don't get into a taxi alone, and if you have to do so, give a call or sms back to your friends or relatives and let them know the taxi registration number and if possible, the name of the taxi man.AND OPEN THE WINDOW!Gals... Please take note and Guys... Please forward to your female frens.
Please send this message to the last person you know in Malaysia as fast as you can!
Sunday, July 15, 2007
While doing my warmup, saw Ah Beng and Cheong. Was surprised both of them are here for the run. Then we went to take some shots by Cheong's wife and headed towards the starting point. There met up with Womg sifu and Geraldine.
The race started on time at 6.45am. I was pacing myself slowly and try to warmup before going on a faster pace. Was running with Ah Beng for the first 5k before I make my move. Turn on the turbo a bit and increase my speed. Was running at around 5m15sec pace.
At the 10k mark caught up with Geraldine and I past her. I believed she shud be able to follow my pace and that will probably put her in a good finishing position. I pushed on and still feeling OK. At certain stretch especially on the downhill I am running under 5min pace. I hope this will make up for the finishing which I was told by Loco Lai that its very hilly from the 16k mark onwards.
Was slowing down a bit from the 16k mark because of the hilly terrain. The pace that I was running in the first 15k is starting to take a toll on me. Some runners which I potong sayur earlier is now overtaking me again. I was not too concern about it as I just wanna finish the race under 2hrs and a bonus if I can do it in 1h55mins.
As I hit the 18k mark, I am already a spent force. The hilly terrain is getting worst, up and down and as I slowly maintain my pace, I took on every uphill that came. Now I knew my pacing for the early part of the race is out ~ I ran too fast not conserving enuf for the final 3k to finishing.
I started my last climb towards the final 1k to finishing, the traffic both human and vehicles are taking up all the space of the road. Have to run with the school children till the finishing. Luckily the final 900m is downhill and that gave me some momentum to increase the pace again.
When I crossed the finishing line, my Garmin 205 showed 1h56m41sec. Distance was 21.46km slightly over 21k. It was a good run for me and the timing give me a benchmark for me to work on my speedwork again.
How I stack up pacing myself for the entire race
The elevation of the course....hilly I would said
Saturday, July 14, 2007
Thursday, July 12, 2007
Tuesday, July 10, 2007
Monday, July 09, 2007
Of late I have many frens that were making their trips to Kota Kinabalu, Sabah in search of reaching the Mt Kinabalu summit. Some successfully made it and some was caught in unpredictable weather conditions that took a toll on them. And the not so successful ones fell victim to the climatic condition as well as suffered from high altitude sickness and prevented them from continuing their journey to the summit from Laban Rata.
As Tey ET said "I climbed N times...every time Mt Kinabalu give me a different story, feeling, happy and sometimes was disappointing because of weather...etc". So respect Mt Kinabalu even though you can see it so near from afar!!!
And here I would like to post a cinya kamtung and touching report from one of the PM members who was inspired to make this journey in search of reaching Mt Kinabalu. His report can be view here.
Sunday, July 08, 2007
The morning was not that humid, so its ideal for a 10k race. As I reached the Bukit Aman carpark it was around 6.30am. The Sunday running crowd are starting to come in. While putting on my running vest and shoes, Wan Yew Loong appeared and we had a short conversation, then he is off for his usual Double Hill 10k run. Then Little Ant appeared and we had a short chat too. She will be running with Tony Quah aka the Mountain Sifu. As it was almost 6.45am, I went to do my morning short call and then walked down to Dataran Merdeka where the race will be flagged off.
As I was walking towards the starting point, bumped into PM1 which is doing his usual captim role ie distributing the race bib to all PM who is running the race today. Accompanied him at that point since he is on his own. The PMs start to drop in to collect their bib. Then my supposed to be pacer for the day ~ Zul appeared together with his wife. He looks fit and ready to pia for a 52min finishing.
Geraldine and fren appeared. Was surprise to see her running today after her run in Ipoh last week. Then more surpises for me.....saw Meng (Kenneth fren) who came back from Gold Coast for this run. He was back for a week before heading to China to teach English over there. It was one of his Uni assignments. Anyway he just ran a sub4 marathon in the recent Gold Coast Marathon.
Its time to report to the starting line and everyone were asked to masuk kandang but the race was delayed by easily 10mins. That VVIP which is Rais Yatim WAS NOT on time!!!!.
The race got started after that, but my pacer is way in front of me. After turning into Bank Negara he is no where to be seen. For this race I was wearing the Garmin 205 which I am using as a Virtual Pacer. Then I saw Penguin 2 Tan Khee Meng which is about 30m ahead of me and I decidec to use him as a pacer.
He was running strong and I was never near him throughout the race but always about 30m away from him. At the Jalan Duta junction I passed Geraldine which I believed is taking it easy. Until the uphill climb at Jalan Duta, I had the chance to get closer to P2 and even was ahead of him for a moment. But once on the down hill, he past me and again gained a distance of easily 50m. This continued when we reached the uphill climb along Jalan Parlimen and then the downhill stretch near the Lake Garden junction.
As we are approaching towards the finishing line where all the runners are required to turn into Jalan Tun Perak, I caught up with P2 and told him that we will finish together. He told me to go ahead if I still have reserve because he is actually slowing down his pace. As I turn on my turbo to finish, I crossed the line in 54min31sec.
I was pretty happy with my performance coz I have met my target of running a sub 5:30 pace for this race. In fact what my Garmin 205 had recorded.... my average pace was 5min06sec in a distance of 10.66km. This 10k race is an over-distance event. So if your timing is a bit out, no worries bcos it is more than 10k.
No complaint about the organiser because there are sufficient waterstops for all runners throughout the course. The post race setup at the padang in Dataran Merdeka was perfectly done. Lots of different drinks being offered to the runners (Penang Marathon organiser, pls learn from them) with well guided signage.
After the race, I had actually decided to use the Garmin Training Center software tool to import data into the PC . This is the first time I am using it, so am still figuring out how to use it and also what other 3rd party tools that can provide better integration and plot maps, courses , etc for my future runs and races.
So below are two charts that showed the course map and the elevation of the course plus my split time on every 1km.
Saturday, July 07, 2007
Mizuno launches new INFINITY WAVE Technology
Five Times More Durable Cushioning
The graph below shows a comparison between the function of cushioning. After 500km of running, Trainer X’s cushioning performance decreased by 30%. However, the new Wave Creations 8 equipped with the new Infinity Wave technology, only decreased by 6% after 500km – a difference of 5 times better, improved durability.
MILD SEVEN is the No. 1 cigarette brand in Japan
The 7UP lemonade soft drink
The Magnificient 7 (a 1960 movie)
David Beckham's No 7 England jersey
The 7 colors of the Rainbow
red, orange, yellow, green, blue, indigo and violet
Snow White and the 7 Dwarfs
7 Eleven 24hrs convienient store
Thursday, July 05, 2007
Combined Domain Name Appraisal Value Score: 11336
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Combined Domain Name Appraisal Value Score: 5360
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Wednesday, July 04, 2007
Some pictures of their colorful fans.
And my favorite will still be ARGENTINA!!!!
Monday, July 02, 2007
Its back to the drawing board that speedwork will be the focus till the end of the year and races that I will run will basically be 10k and 21k. I will work on my speed and use the local races to determine whether I can make improvement to my speed. Ever since making a comeback 2 years ago, eudurance running was my focus in building up my fitness and stamina. Now that I think I am there, speed will be my next target for improvement.
This period of time will be able to determine whether how fast I can run in a 10k and 21k race. While on the way back from Penang, I was contemplating to get Ben, Jamie and Geraldine to do a time trial from Bukit Aman to Hartamas. We are targetting to do a 49mins run (just one way) and see how we fare in it. Obviously there must be some speedwork done prior to that, else we will fail.
Lets see how this goes and will I still be a slow tortoise or a speedy Gonzales after this. Watch me come at your butt.....muahahahahaha!!!!!
PBM07 Split Time
5k - 27mins59secs
10k - 56mins42secs
15k - 1hr19mins59secs
20k - 1hr57mins35secs
25k - 2hr31mins13secs
30k - 3hr03mins09secs
35k - 3hr38mins23secs
40k - 4hr14mins36secs
42.195k - 4hr29secs03secs