CNY holidays ended for 4 long days without any travelling. Btho just lazily hung around home & KL. I managed to squeeze in a ride & a run despite being a bit off from my recent long run/race.
Saturday evening, though with a bit of haze, warm & windy, I spent the afternoon with kids at Precinct 5 man made beach & pool. Kids were enjoying the banana boat ride & followed by a quick 30 minutes dip in the pool. I took the chance for a 1 lap warm up breaststroke, 2 laps freestyle & 1 lap cooldown breaststoke again. All good.
Sunday morning, my long lost ride unfolded at 7.00am leaving home to meet Bacin & Dicky at Batu 9 & continued on towards Batu 14 meeting Saiful, Alwin & Bahari. Supposed to be a Peres-Tekala ride was reduced to only Peres after gauging my level of milage. I was struggling up Peres & also back to Batu 14 though I noticed recovery time was short. Need more rides & milage if I want to signup for the PCC Interstate this year which is scheduled in early May. Closed the day with breakfast at Batu 14 before completing my journey back to home clocking 80.65km in 3:30. Overall, I look forward for another ride.
Monday, had to abscend myself from mtb at Putrajaya bike park. Daughter was not feeling well. Attempted to join the swim session after the ride but pool was closed. Forgot about the Monday close-day. Ended up the day with loads of saturated fat at a bbq at in-laws gathering in USJ. Not healthy.
Tuesday, forced myself out of bed to make way for the scheduled midweek training program. Ran 8km at Tasik Permaisuri with Bacin, Saiful, Dicky, Zakuan, Julie & her friend. Was considered a fast pace (5:43) & I felt a bit of a lassitude during post-run. Maybe due to low carbo & rest.
Wednesday, January 28, 2009
Monday, January 19, 2009
Pain heals, chicks dig scars, glory lasts forever
Those were the words, awesome phrase from one of my favorite clips. We have pain, chicks & glory. Pretty significant words in the world of extroverts. And when we add spice & herbs, we get a deep beautiful meaning.
My first longest run & race combined into one superb combo endurance meal. First, I get to add my milage as part of my marathon training program. Second, I successfully logged my first 30k PR in this annual GE30k.
It was rather a cold morning scene at Lake Garden carpark after leaving home at 4.30am as I recalled. The carpark was crowded in a matter of minutes with about 1000 others scattered all over Lake Garden & Bukit Aman. The one hour wait flew unnoticed as my buddies & me rushed for our free half Powerbar for breakfast & our solat. The organiser decided wisely to delay the 30k starting time by 15 minutes to allow fellow muslims perform our morning task.
The run started without much anticipation as we just ran along with the 30k crowd exiting Tapak A towards some mini hills. Squeezing between runners & running up hill in half illuminated path was something to get over with as soon as possible. As soon as we reached Jalan Parlimen, we had a wider & open road for a breather.
The remaining route through Bukit Tunku (Double Hill in reverse) & to Sri Hartamas & back to Lake Garden via Istana Selangor & Tugu Negara was nothing more than hills, hills & endless hills. We have small steep hills & some long gradual ones. The only flat stretch was the 100m Jalan Duta to & fro. One tough route indeed.
Water stations were nicely placed at every 5km except for the last one which took us additional 1km. I walked at all of them taking my time swigging those cold Powerdrinks & cooling skyjuice spending not more than 30 secs.
My pace was great, though buddies complained that it was a bit fast in the beginning. The last stretch from the water station back to Jalan Parlimen was a bit of an ordeal. Every step of the run was painful. It was like running barefoot on beds of nails. Those uneven road surface was pestering. I started to notice most runners have started enjoying the green canopied road strolling along.
I was running with my heart out for the remaining 400m as all those pains & stings perished along the pavement towards the finish line clocking 3hrs 8min. A handful of credits & hurrah goes to Nizam, Saiful, Bacin & Akmal (in timing order) as my training & race buddies. I cherished the time & support from my beloved wife & kids they bestowed. Next chapter is back to the training program.
Split every 5-6km in minutes (water station walk break):
32:39.65 (00:24)
31:28.99 (00:28)
28:22.56 (00:37)
32:02.03 (00:39)
38:53.21 (01:10)
20:15.03
My first longest run & race combined into one superb combo endurance meal. First, I get to add my milage as part of my marathon training program. Second, I successfully logged my first 30k PR in this annual GE30k.
It was rather a cold morning scene at Lake Garden carpark after leaving home at 4.30am as I recalled. The carpark was crowded in a matter of minutes with about 1000 others scattered all over Lake Garden & Bukit Aman. The one hour wait flew unnoticed as my buddies & me rushed for our free half Powerbar for breakfast & our solat. The organiser decided wisely to delay the 30k starting time by 15 minutes to allow fellow muslims perform our morning task.
The run started without much anticipation as we just ran along with the 30k crowd exiting Tapak A towards some mini hills. Squeezing between runners & running up hill in half illuminated path was something to get over with as soon as possible. As soon as we reached Jalan Parlimen, we had a wider & open road for a breather.
The remaining route through Bukit Tunku (Double Hill in reverse) & to Sri Hartamas & back to Lake Garden via Istana Selangor & Tugu Negara was nothing more than hills, hills & endless hills. We have small steep hills & some long gradual ones. The only flat stretch was the 100m Jalan Duta to & fro. One tough route indeed.
Water stations were nicely placed at every 5km except for the last one which took us additional 1km. I walked at all of them taking my time swigging those cold Powerdrinks & cooling skyjuice spending not more than 30 secs.
My pace was great, though buddies complained that it was a bit fast in the beginning. The last stretch from the water station back to Jalan Parlimen was a bit of an ordeal. Every step of the run was painful. It was like running barefoot on beds of nails. Those uneven road surface was pestering. I started to notice most runners have started enjoying the green canopied road strolling along.
I was running with my heart out for the remaining 400m as all those pains & stings perished along the pavement towards the finish line clocking 3hrs 8min. A handful of credits & hurrah goes to Nizam, Saiful, Bacin & Akmal (in timing order) as my training & race buddies. I cherished the time & support from my beloved wife & kids they bestowed. Next chapter is back to the training program.
Split every 5-6km in minutes (water station walk break):
32:39.65 (00:24)
31:28.99 (00:28)
28:22.56 (00:37)
32:02.03 (00:39)
38:53.21 (01:10)
20:15.03
Smile walaupun sakit kaki tahap gaban
Saturday, January 17, 2009
Pre-GE 2009
Ever since aku completed last Sunday's long run, I've been fervent & anxious for the next Sunday's Great Eastern 30km run. It will be my longest run & race (at the same time). Should I be worry about it? Yes, definitely. Staring at the route map made my heart beats crazily & punding every mile as my eyes follows the technical route from start to the finish line. Can I survive it?
When the days come closer, I started counting hours. I lost grip of my normal well planned routine prior to long runs. My diet, my hydration, my focus...a bit cluttery. Well, at least I have good night sleep. No more sleepless nights from high adrenalins.
When the time comes, it comes. Today will be another 21 hours from the starting line. I still have time for my remedies of good, tasty, healthy meals & gallons of hydration. Just be careful of unexpected calamities from weather, fatigue, etc. Here we go...
When the days come closer, I started counting hours. I lost grip of my normal well planned routine prior to long runs. My diet, my hydration, my focus...a bit cluttery. Well, at least I have good night sleep. No more sleepless nights from high adrenalins.
When the time comes, it comes. Today will be another 21 hours from the starting line. I still have time for my remedies of good, tasty, healthy meals & gallons of hydration. Just be careful of unexpected calamities from weather, fatigue, etc. Here we go...
Sunday, January 11, 2009
Longest so far
This week which Week 10 in my marathon training program clocked the longest milage so far. Yep, a group of us ran 25km this morning...and so were a bunch of other runners making their full dressed rehersal for next week's Great Eastern 30k.
The morning unfold with a surprise sight when Jalan Parlimen was already crowded with large groups as early as 6.00am & the Bukit Aman carpark was almost full. We had to occupy the remaining carpark at Lake Garden's childrens playground & started our epic almost at 7.00am.
The pace was rather reserved & slow while approaching Jalan Duta before Zakuan & Akmal decided to cut short their milage due fatigue & injury. The remaining five carried on towards the 20km mark at Sri Hartamas. We came upon large runners coming back from Sri Hartamas which some of them even started as early as 5.00am.
We stopped for a few minutes at the only petrol & refuel station, which ran out of Gatorade due to popular demand today. Running back to Jalan Duta with half finished 100 plus was something unique. Some of us caught those gassy tummy feeling & had to stopped for the toilet at the famous Ranjini condo.
We reached Lake Garden & added another 2 laps of the lake route before exhausting our legs almost at 10.00am with the morning crowd & early sun. A quick breakfast at nasi lemak Tangling & the remaining day was spent with sore legs & feet.
Split:
10.8k - 1.10.27 (Lake Garden to Petronas)
21.6k - 1.04.53 (Petronas to Lake Garden)
2.30k - 13.44.50 (Lake 1st lap)
2.30k - 14.36.29 (Lake 2nd lap)
Aftermath of 24km (pre-GE30k 2009)
Friday, January 9, 2009
How's it going? Not so lah...
How is the year 2009 getting on? So far so good, but not to some of my friends. Just as we wished each other with hope of a greater future, peace, harmony, prosperous, etc., I was also noshed with mishap & depressing stories from fellow comrades.
On 25-December 2008, I visited an ex-collegue at Universiti Hospital. A retired army then served with my previous employee in the construction line as a safety officer. We were assigned to a same project team for almost five years. After hearing that he was diagnosed with a stage 4 pancreas cancer, I knew that he needs all the support from friends & families. As we surrounded En. Amin's bed, we were so much touched by the love & passion given from his wife & kids all eight of them.
On 1-January 2009, as I just emailed to fellow buddies about our future runs & rides, I received a sms from Azahari. He was caught in a bike crash. A group of them rode the legendary Broga Classic route. Four cyclist got entangled & the worst grievanced was Azahari. 20 stitches on the four head, 10 by the left ear & a busted collar bone. A tragedy that was.
Today, 9-January 2009, I received a sms from an ex-collegue conveying a very dispair news. En. Amin passed away this morning at Serdang Hospital. I was wordless. Made a call back to the sender to confirm the news. Al-Fatihah for his soul. While the same moment, upon checking on Azahari, he's recovering from the stitches & counting days for full recovery of the collar bone.
On 25-December 2008, I visited an ex-collegue at Universiti Hospital. A retired army then served with my previous employee in the construction line as a safety officer. We were assigned to a same project team for almost five years. After hearing that he was diagnosed with a stage 4 pancreas cancer, I knew that he needs all the support from friends & families. As we surrounded En. Amin's bed, we were so much touched by the love & passion given from his wife & kids all eight of them.
On 1-January 2009, as I just emailed to fellow buddies about our future runs & rides, I received a sms from Azahari. He was caught in a bike crash. A group of them rode the legendary Broga Classic route. Four cyclist got entangled & the worst grievanced was Azahari. 20 stitches on the four head, 10 by the left ear & a busted collar bone. A tragedy that was.
Today, 9-January 2009, I received a sms from an ex-collegue conveying a very dispair news. En. Amin passed away this morning at Serdang Hospital. I was wordless. Made a call back to the sender to confirm the news. Al-Fatihah for his soul. While the same moment, upon checking on Azahari, he's recovering from the stitches & counting days for full recovery of the collar bone.
Thursday, January 8, 2009
Adidas Running Shoes Seeding Program Q1 2009
Hello Guys,
Good news for runners who blog or having their own webpage.
Adidas had once again brought in more highly innovative running shoes to be given away FREE to runners to wear-test them & to post in their blog a very frank & unprejudiced opinion about the shoes after 30 days ofusage.
One of the shoe that is included in this program is adiZero Adois that Haile Gebrselassie used at the 2008 Berlin Marathon setting a world record in the Marathon at 2hr 03 mins 58 sec.
The sizes are limited and I have them in size UK 5.5, 6.5, 7.5, 8.5 & 10.5. Those wishing to possess these shoes will have to comply with the following terms & condition :
1 ) Come to the adidas office to fit the shoes.
2 ) Undertake to post a comment in their bloga
a) about the Technical features of the Shoes upon receiving themb
b) about the performance of the shoes after 30 days of usage.
3 ) Must be a blogger or has his/her own website.
This offer expires on 15th January 2009 & the shoes will be given out on a first-come-first-serve basis. The program this year is only open to those who had NOT participated or missed out in this program previously.
If you are interested pls call to make an appointment as appended below.
Office address:
adidas Malaysia Sdn BhdBlock B ,
Level 4, Plaza Damansara
45 Media Setia 1
Bukit Damanasara
Kuala Lumpur
Tel Office : 03 - 20804843
Mobile No : 012 - 3503668
E-Mail : krishnan.karuppan @adidas.com
Best RegardsKrishnan Karuppan
Head of Running
adidas Malaysia
Good news for runners who blog or having their own webpage.
Adidas had once again brought in more highly innovative running shoes to be given away FREE to runners to wear-test them & to post in their blog a very frank & unprejudiced opinion about the shoes after 30 days ofusage.
One of the shoe that is included in this program is adiZero Adois that Haile Gebrselassie used at the 2008 Berlin Marathon setting a world record in the Marathon at 2hr 03 mins 58 sec.
The sizes are limited and I have them in size UK 5.5, 6.5, 7.5, 8.5 & 10.5. Those wishing to possess these shoes will have to comply with the following terms & condition :
1 ) Come to the adidas office to fit the shoes.
2 ) Undertake to post a comment in their bloga
a) about the Technical features of the Shoes upon receiving themb
b) about the performance of the shoes after 30 days of usage.
3 ) Must be a blogger or has his/her own website.
This offer expires on 15th January 2009 & the shoes will be given out on a first-come-first-serve basis. The program this year is only open to those who had NOT participated or missed out in this program previously.
If you are interested pls call to make an appointment as appended below.
Office address:
adidas Malaysia Sdn BhdBlock B ,
Level 4, Plaza Damansara
45 Media Setia 1
Bukit Damanasara
Kuala Lumpur
Tel Office : 03 - 20804843
Mobile No : 012 - 3503668
E-Mail : krishnan.karuppan @adidas.com
Best RegardsKrishnan Karuppan
Head of Running
adidas Malaysia
Monday, January 5, 2009
New what? New year or new shoes? Again...?!
Whoaaa...new year already eh? Runs has been steady ever since I tracked back to my program. Week 9 was as scheduled except for some adjustments to suit with other chores i.e. public holidays & upcoming school days. Week milage were shortened (Stepback week) to prepare for Week 10's longer & harder runs. I just hope that my body can coop with the increasing demand of the training program especially diet & rest wise.
In welcoming the 15 miles for next long run, I have equipped my feet with a new gear. My current trusted supernova requires alternate trainers for more milage ahead. After my disturbed mind & emotions ever since I met Gel Kayano 14 at quite a 50-50 offer (RM420, reduced from RM599), I was longing to look for an equal but yet affordable trainers. After days & hours of search on the internet & shops, I came to my decision & verdic with Mizuno Wave Inspire 4 (March 2008). Through good relations & recommendations from fellow buddies with local outlets, I was offered with an unimaginable price...RM200 (reduced from RM379). Gladly enough, I will put my effort to the training with 200% commitments :P
Wave Inspire 4 gave a new inspiration during it's first 16km long run which was yesterday. Though the shoes were about half size bigger than my adidas, it's narrow cutting gloved my feet magnificently. The flat feeling of the shoe was a bit different compared to my supported supernova due to it's "wave" technology but the cushioning was surprisingly awesome. Stability & support worked well since I didn't encounter any knee or backpain during post-run. Responsiveness was incredible, maybe due to it's lightweight criteria which resulted to my last 5km dashed along Putrajaya Boulevard & spoilt the pace of my fellow buddies...hehehe.
Swim wise : We attempted swimming after the run as part of the recovery or cross training agenda. Though the pool was a bit murky, nothing can't stop us. My first 100m attempt experience needed to be more relaxed & confident. First 50m was ok but not the second. Halfway through my stroke was a bit out of rythm which brough to a bit of panicky situation & resulted to unrelaxed breathing. By reaching the wall, I was gasping for air & dizzy. Needs improvement.
In welcoming the 15 miles for next long run, I have equipped my feet with a new gear. My current trusted supernova requires alternate trainers for more milage ahead. After my disturbed mind & emotions ever since I met Gel Kayano 14 at quite a 50-50 offer (RM420, reduced from RM599), I was longing to look for an equal but yet affordable trainers. After days & hours of search on the internet & shops, I came to my decision & verdic with Mizuno Wave Inspire 4 (March 2008). Through good relations & recommendations from fellow buddies with local outlets, I was offered with an unimaginable price...RM200 (reduced from RM379). Gladly enough, I will put my effort to the training with 200% commitments :P
Wave Inspire 4 gave a new inspiration during it's first 16km long run which was yesterday. Though the shoes were about half size bigger than my adidas, it's narrow cutting gloved my feet magnificently. The flat feeling of the shoe was a bit different compared to my supported supernova due to it's "wave" technology but the cushioning was surprisingly awesome. Stability & support worked well since I didn't encounter any knee or backpain during post-run. Responsiveness was incredible, maybe due to it's lightweight criteria which resulted to my last 5km dashed along Putrajaya Boulevard & spoilt the pace of my fellow buddies...hehehe.
Swim wise : We attempted swimming after the run as part of the recovery or cross training agenda. Though the pool was a bit murky, nothing can't stop us. My first 100m attempt experience needed to be more relaxed & confident. First 50m was ok but not the second. Halfway through my stroke was a bit out of rythm which brough to a bit of panicky situation & resulted to unrelaxed breathing. By reaching the wall, I was gasping for air & dizzy. Needs improvement.
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