Malay word translations, Pancit : (Totally Exhausted) , Pecut (speeding)
Three years ago in March or April 2002, I was running in the Power run.
This route as every avid KL runner knows is the toughest one amongst 10 km races. It starts at Dataran Merdeka, goes along Bukit Tunku before hitting Jln Duta. This section is mostly uphill running for about 3 km. Along Jln Duta , there are two steep hills , the highest point is just before a flyover. To get there , one has to run aboout 400 m up a 20 degree uphill road.
Just before hitting the flyover , I came across a familiar runner. It was Azwar. Our conversation as I recollect went like this:-
Me : Apa jadi? Boleh contine ke ? (What happened ? Can you continue?)
Azwar: (agonised expression and breathless) : Aku dan pancit ni. (I am totally exhausted)
Me : Tak pe. Take it easy , 5 km lagi (Never mind, take it easy , just 5 km more to go).
I paced with him for about 100 m. He was struggling to keep up.
Azwar : Kau pergi dulu lah. Aku dah tak larat ni (You go first. I'm too tired).
Me : OK .
That was 3 years ago. I finished the race (10.7 km) in 53 minutes.
Yesterday he ran the SJ 10 km (distance = 10.0 km) in 41 minutes. A personal best, I think and a superb time. Only sifu Ronnie and Ah Toh was faster than him.
I used to know a different Azwar; a slow and chubby runner. Look at where he is now. Read about his exploits here.
Tuesday, June 28, 2005
26 June 2005 - Subang Jaya 10 km Run
The Run
My main intention to run the Subang Jaya 10 km run was to test the condition of my injured right knee. After the Pacesetters NB km run in late May , my right knee which has been injured since 2001 became much worse. Throughout June, I had to drastically reduce my training mileage from 60 to 20 km a week and stop doing 20 km long runs. My Ipoh half marathon is only one week away and based on my condition during the SJ run, I may opt to run 10 km in Ipoh.
This would be my 3rd SJ run and competition for medals would be fierce. In the men's open (18 years+) category, 100 medals were up for grabs. The qualifying time for certs was also the lowest among all races ; 60 minutes for the 10 km Mens' open. For other races, it is usually 1 hr 20 minutes.
I arrived near the SJ council building at 6.40 am and immediately walked to petrol station to take a leak. As I walking towards the field and track, I met Martin@Lonerunner. I have not seen him since KLIM last February.
Upon reaching the field, I deposited the registration card and sat down to wait for the race start. I went to the MPSJ building a short while later to take a leak again. I came across Yong and his friend, Leong, pinning the bibs on their vests.
Nearing 7.10 am, I decided to warm up on the track. Jamie called me over and we ran a few times across the field. In the meantime, there was an organised warm up and stretching session. Last year, there was a group doing Tai Chi for the warm up session. Fortunately they were not around this morning and the warm up exercises were more appropriate for a running event.
We soon gathered on the main road to await the start. Unfortunately the organisers never seemed to learn about an preparing an orderly start for this race. Runners from all categories (7 km and fun run - 3 km) were all mixed up with the 10 km runners. When the gun was fired, officials shouted out that the start was just for the 10 km runners. Who could have heard them ?.
I started very slowly , worried about my right knee and gauging its condition. After 500 m or so , it felt fine , so I speeded up. Eventually I caught up with Yong. We ran together for some distance. Further in front about 200 m away, I could see, the tall figure of Jamie, bobbing and weaving around other runners . The faster runners , Ronnie. Justin and Azwar were out of sight already after just 5 minutes into the race.
I pushed the my pace really hard for the first 5 km. I was doing running at 5 min per km pace. I was so focused on running that I hardly noticed other runners around me. Yong and I interchanged leads for the first 5 km. Eventually, I was ahead of Yong by about 400 m.
After 5 km, I was pretty tired and wanted to stop. I wonder now if I could have maintained the pace. I guess I could but since my knee was getting a bit sore, I decided to walk for about 1-2 minutes.
It was pretty much how I ran the remaining 5 km. I would run about 1-2 km and then stop to walk 1-2 minutes. I think I walked about 3 times over the last 5 km. I checked my time and I guesed I would finished in about 55 minutes. There was no point to push harder as I think my medal chances were gone by now. It was a just a matter to keep going and finish the run.
The last 500 m of the run was after a U turn around a traffic light. I mustered enough strength to make a sprint along this final stretch to the track.
I finished in 55 min 30 seconds. When I received the position card , I had a bit of shock. I finished in position no. 249. This race was indeed faster than the previous races. In 2003. I finished in no 89 in a time of 52 minutes 30 seconds. In this year's run, the same time would have only got about position 180.
Birthday Boy
After the race, I went to get some drinks and chatted with Yong and his friend about the race. I could not linger too long. I rushed back to my car parked about 500 m away take Justin's birthday card and Ajeep's Get well card.
I joined the runners gathered on the field. The finishing times were duly recorded by Justin's friend, holding a clipboard. I was wondering how to get the card signed by the runners withou Justin still around. Kenneth provided the solution by whisking the birthday boy away back to his house nearby. After he left , we signed in the card.
I hitched a ride in Yong's car to Justin's house located just 5 minutes away. Jamie, Julian and the three of us (Yong, Leong and me) waited outside for the gate to be opened. A few minutes later we were standing in the kitchen drinking 100 Plus.
As more runners came and filled the kitchen, the excitement grew and so did the "aroma" from the runners bodies. Fortunately, it was compensated by the pleasant aroma of the hot nasi lemak in a large bowl.
The highlight was when the birthday cake was brought one and we sang out happy birthday song.
We had a photo session followed by eating the abundant food that laid on the kitchen table.
For me , the highlight was not the run itself but being able to attend Justin's suprpise birthday party.
July Races
For the Ipoh run, I am currently registered for the half marathon but after SJ run, I have decided to switch to the 10 km distance.
For Seremban, a week later after the Ipoh run, I will wait and see how my injured right knee progress over the next 2 weeks.
I won't be running any more races until Klang on 31 July 2005.
My training throughout July will be reduced to bare minimum to maintain a certain level of fitness.
Two 5.2 km runs at KLCC park every Wednesday and one 6.5 km the treadmill a week. Just 3 days of running a week (17 km total).
My main intention to run the Subang Jaya 10 km run was to test the condition of my injured right knee. After the Pacesetters NB km run in late May , my right knee which has been injured since 2001 became much worse. Throughout June, I had to drastically reduce my training mileage from 60 to 20 km a week and stop doing 20 km long runs. My Ipoh half marathon is only one week away and based on my condition during the SJ run, I may opt to run 10 km in Ipoh.
This would be my 3rd SJ run and competition for medals would be fierce. In the men's open (18 years+) category, 100 medals were up for grabs. The qualifying time for certs was also the lowest among all races ; 60 minutes for the 10 km Mens' open. For other races, it is usually 1 hr 20 minutes.
I arrived near the SJ council building at 6.40 am and immediately walked to petrol station to take a leak. As I walking towards the field and track, I met Martin@Lonerunner. I have not seen him since KLIM last February.
Upon reaching the field, I deposited the registration card and sat down to wait for the race start. I went to the MPSJ building a short while later to take a leak again. I came across Yong and his friend, Leong, pinning the bibs on their vests.
Nearing 7.10 am, I decided to warm up on the track. Jamie called me over and we ran a few times across the field. In the meantime, there was an organised warm up and stretching session. Last year, there was a group doing Tai Chi for the warm up session. Fortunately they were not around this morning and the warm up exercises were more appropriate for a running event.
We soon gathered on the main road to await the start. Unfortunately the organisers never seemed to learn about an preparing an orderly start for this race. Runners from all categories (7 km and fun run - 3 km) were all mixed up with the 10 km runners. When the gun was fired, officials shouted out that the start was just for the 10 km runners. Who could have heard them ?.
I started very slowly , worried about my right knee and gauging its condition. After 500 m or so , it felt fine , so I speeded up. Eventually I caught up with Yong. We ran together for some distance. Further in front about 200 m away, I could see, the tall figure of Jamie, bobbing and weaving around other runners . The faster runners , Ronnie. Justin and Azwar were out of sight already after just 5 minutes into the race.
I pushed the my pace really hard for the first 5 km. I was doing running at 5 min per km pace. I was so focused on running that I hardly noticed other runners around me. Yong and I interchanged leads for the first 5 km. Eventually, I was ahead of Yong by about 400 m.
After 5 km, I was pretty tired and wanted to stop. I wonder now if I could have maintained the pace. I guess I could but since my knee was getting a bit sore, I decided to walk for about 1-2 minutes.
It was pretty much how I ran the remaining 5 km. I would run about 1-2 km and then stop to walk 1-2 minutes. I think I walked about 3 times over the last 5 km. I checked my time and I guesed I would finished in about 55 minutes. There was no point to push harder as I think my medal chances were gone by now. It was a just a matter to keep going and finish the run.
The last 500 m of the run was after a U turn around a traffic light. I mustered enough strength to make a sprint along this final stretch to the track.
I finished in 55 min 30 seconds. When I received the position card , I had a bit of shock. I finished in position no. 249. This race was indeed faster than the previous races. In 2003. I finished in no 89 in a time of 52 minutes 30 seconds. In this year's run, the same time would have only got about position 180.
Birthday Boy
After the race, I went to get some drinks and chatted with Yong and his friend about the race. I could not linger too long. I rushed back to my car parked about 500 m away take Justin's birthday card and Ajeep's Get well card.
I joined the runners gathered on the field. The finishing times were duly recorded by Justin's friend, holding a clipboard. I was wondering how to get the card signed by the runners withou Justin still around. Kenneth provided the solution by whisking the birthday boy away back to his house nearby. After he left , we signed in the card.
I hitched a ride in Yong's car to Justin's house located just 5 minutes away. Jamie, Julian and the three of us (Yong, Leong and me) waited outside for the gate to be opened. A few minutes later we were standing in the kitchen drinking 100 Plus.
As more runners came and filled the kitchen, the excitement grew and so did the "aroma" from the runners bodies. Fortunately, it was compensated by the pleasant aroma of the hot nasi lemak in a large bowl.
The highlight was when the birthday cake was brought one and we sang out happy birthday song.
We had a photo session followed by eating the abundant food that laid on the kitchen table.
For me , the highlight was not the run itself but being able to attend Justin's suprpise birthday party.
July Races
For the Ipoh run, I am currently registered for the half marathon but after SJ run, I have decided to switch to the 10 km distance.
For Seremban, a week later after the Ipoh run, I will wait and see how my injured right knee progress over the next 2 weeks.
I won't be running any more races until Klang on 31 July 2005.
My training throughout July will be reduced to bare minimum to maintain a certain level of fitness.
Two 5.2 km runs at KLCC park every Wednesday and one 6.5 km the treadmill a week. Just 3 days of running a week (17 km total).
Wednesday, June 22, 2005
Newton's Blog Site
Another blog site is up by a runner in Malaysia. The site is by Newton Yap.
You won't see his photos at Ronnie's site much as he does not often participate in running races. But if you see an innocent looking guy wearing glasses, somewhat spiky hair , with "I'm a nice guy - you can trust me" smile at KLCC park, that's him.
You won't see his photos at Ronnie's site much as he does not often participate in running races. But if you see an innocent looking guy wearing glasses, somewhat spiky hair , with "I'm a nice guy - you can trust me" smile at KLCC park, that's him.
Monday, June 20, 2005
Subang Jaya 10km run
This Sunday is the Subang Jaya 10 km run.
I have run this race in 2002 and 2003. I managed to get a medal in 2003 when I finished in position 89 with a time of 52 minutes.
I am not aiming for a medal this Sunday. I aim to finish the race and gauge the condition of my right knee. The Ipon Run (21 km) on the following week is of higher priority than the SJ 10km. Still if my knee is OK this week, I may change my mind and try for a medal.
The worse thing about the SJ 10 km race is the route. There is hardly any shade and it is quite hot.
I have run this race in 2002 and 2003. I managed to get a medal in 2003 when I finished in position 89 with a time of 52 minutes.
I am not aiming for a medal this Sunday. I aim to finish the race and gauge the condition of my right knee. The Ipon Run (21 km) on the following week is of higher priority than the SJ 10km. Still if my knee is OK this week, I may change my mind and try for a medal.
The worse thing about the SJ 10 km race is the route. There is hardly any shade and it is quite hot.
56.6 kg
On Saturday, while running at the Klang stadium, I met A who was training for the Seremban half marathon. He said I had a double chin. Erkkk!.
When I went home, after drinking a glass of orange juice, I stepped on the weighing scale.
It read 56.6 kg. Up one kg from the last time (1 month ago?) when I measured my weight.
I know the reason why I have put on one kg (9,000 kcal) over the past one month. Ever since my knee injury I have reduced my weekly training distance from 60 km to only 20 km. This translates to about 25 miles less distance equal to 2,5oo kcal less energy used per week. After four weeks, my energy surplus amounts to 10,000 kcal.
I have tried to reduce my intake of food and drinks to maintain my weight (55.6 kg) but it hasn't work well.
It's time for a more determined effort. I am going to stop drinking ice tea or sugar laden drinks with breakfast and lunch. I estimate I should be able to reduce about 200 kcal a day.
The good news is my right knee is improving and I should be able to gradually increase my training mileage in the coming weeks.
Yesterday there was a 3 km x 4 relay race. The reports are available at Ronnie's and photos at John's sites.
When I went home, after drinking a glass of orange juice, I stepped on the weighing scale.
It read 56.6 kg. Up one kg from the last time (1 month ago?) when I measured my weight.
I know the reason why I have put on one kg (9,000 kcal) over the past one month. Ever since my knee injury I have reduced my weekly training distance from 60 km to only 20 km. This translates to about 25 miles less distance equal to 2,5oo kcal less energy used per week. After four weeks, my energy surplus amounts to 10,000 kcal.
I have tried to reduce my intake of food and drinks to maintain my weight (55.6 kg) but it hasn't work well.
It's time for a more determined effort. I am going to stop drinking ice tea or sugar laden drinks with breakfast and lunch. I estimate I should be able to reduce about 200 kcal a day.
The good news is my right knee is improving and I should be able to gradually increase my training mileage in the coming weeks.
Yesterday there was a 3 km x 4 relay race. The reports are available at Ronnie's and photos at John's sites.
Saturday, June 18, 2005
Friday's Run and Batman Begins
Yesterday KLCC park was pretty much devoid of exercisers.
I ran with Newton and Ah Loong for about 5 rounds at 8 min 20 sec pace (1.3 km). It was an enjoyable run at an easy pace. My right knee injury is improving slowly. After the run , we sat down on the bench to chat about nothing and everything. After a easy run, I always feel very relaxed. A hard run like tempo or interval makes me feel edgy and hyper afterwards.
Today I watched "Batman Begins". I think this version has revitalised the Batman film franchise after the past failures. This one has a good story, script with the right pace. Not as dark as the first Batman film but we get an insight on what makes Bruce mailto:Wayne@The mind. I might watch it again tomorrow.
It was very hot today. I had to wait until 6.15 pm before I went to the stadium. I did 12 x 400 m at a slow pace as I was certainly not in a position to do any speed training.
I ran with Newton and Ah Loong for about 5 rounds at 8 min 20 sec pace (1.3 km). It was an enjoyable run at an easy pace. My right knee injury is improving slowly. After the run , we sat down on the bench to chat about nothing and everything. After a easy run, I always feel very relaxed. A hard run like tempo or interval makes me feel edgy and hyper afterwards.
Today I watched "Batman Begins". I think this version has revitalised the Batman film franchise after the past failures. This one has a good story, script with the right pace. Not as dark as the first Batman film but we get an insight on what makes Bruce mailto:Wayne@The mind. I might watch it again tomorrow.
It was very hot today. I had to wait until 6.15 pm before I went to the stadium. I did 12 x 400 m at a slow pace as I was certainly not in a position to do any speed training.
Friday, June 17, 2005
Running Blogs on Google
I did a Google search on "Running Blogs" and found lots of blogs by runners. They are mostly blogs of runners from the US. I was a bit dissapointed that the list did not include blogs by Malaysian runners.
Thursday - View from the Bench
I did not run yesterday. I deliberately left my T-shirt and shorts at home to stop myself from running. Otherwise on the day I was supposed to rest, I know I would end up running at KLCC park.
I miss the days when I could just run any day without giving a second thought. Run at any pace I wish and run faster if I wanted to. Now, I have to consider my injury and train accordingly. No speed traning, no fast pace runs , keep distances short and no long runs.
I was at KLCC park yesterday too but as a observer. I sat on the bench near the mosque area. I bought along two cans of Gatorade. I drank one can as I walked along to the beach. The second can I bought for one the runners. It was a blazing hot day.
As i sat on the bench, the regular runners ran by. Some wondered why I was not running because when I was there, I was always running. Yong, Newton and Ah Loong ran by first. A bit later , I saw Kenneth who complained about the hot conditions. More runners turned up and soon a group of four runners formed; the first three guys were joined by Adam.
For a while Ronnie and Kenneth stopped by the bench to stretch. They were planning to do a fartlek session. They were soon off running for the fartlek session ; 100 m fast, 100 m slow over the 1300 m lap. The session must have been hard because the agonised expressions on their faces.
On the bench, John joined me, wearing slippers. He was taking time off training due to injuries.
I don't usually get a chance to observe other runners at KLCC for a long period of time. After seeing my friends run lap after lap, what came to me "It was not easy to do what we are doing". We make it look easy to run lap after lap. In most cases, we were the fastest bodies moving on the track. About half of the people on the track were walking, the other 1/2 were joggers/runners.
I have to say again, my friends make running easy. It is not easy to run 8-10 km in 80% humidity and 30 deg. C. But we look good doing it. I guess by Malaysian standards, at least at KLCC park , we were like the Kenyans.
A few years back, I overheard a two women walking past me after I had finished my run at the KLCC park. "He looks fit" . Yeah that remark was about me.
Running is not easy. We could walk, even do brisk walking but it's the same as running. When I run (I am sure other runners share this as well), we feel more alive. Our hearts beat faster, blood courses in our veins and capillaries more vigorously and the breaths are more rapidly. We sweat, we curse (if it'shot), we get wet and sometimes become smelly.
But we do it anyway.
I miss the days when I could just run any day without giving a second thought. Run at any pace I wish and run faster if I wanted to. Now, I have to consider my injury and train accordingly. No speed traning, no fast pace runs , keep distances short and no long runs.
I was at KLCC park yesterday too but as a observer. I sat on the bench near the mosque area. I bought along two cans of Gatorade. I drank one can as I walked along to the beach. The second can I bought for one the runners. It was a blazing hot day.
As i sat on the bench, the regular runners ran by. Some wondered why I was not running because when I was there, I was always running. Yong, Newton and Ah Loong ran by first. A bit later , I saw Kenneth who complained about the hot conditions. More runners turned up and soon a group of four runners formed; the first three guys were joined by Adam.
For a while Ronnie and Kenneth stopped by the bench to stretch. They were planning to do a fartlek session. They were soon off running for the fartlek session ; 100 m fast, 100 m slow over the 1300 m lap. The session must have been hard because the agonised expressions on their faces.
On the bench, John joined me, wearing slippers. He was taking time off training due to injuries.
I don't usually get a chance to observe other runners at KLCC for a long period of time. After seeing my friends run lap after lap, what came to me "It was not easy to do what we are doing". We make it look easy to run lap after lap. In most cases, we were the fastest bodies moving on the track. About half of the people on the track were walking, the other 1/2 were joggers/runners.
I have to say again, my friends make running easy. It is not easy to run 8-10 km in 80% humidity and 30 deg. C. But we look good doing it. I guess by Malaysian standards, at least at KLCC park , we were like the Kenyans.
A few years back, I overheard a two women walking past me after I had finished my run at the KLCC park. "He looks fit" . Yeah that remark was about me.
Running is not easy. We could walk, even do brisk walking but it's the same as running. When I run (I am sure other runners share this as well), we feel more alive. Our hearts beat faster, blood courses in our veins and capillaries more vigorously and the breaths are more rapidly. We sweat, we curse (if it'shot), we get wet and sometimes become smelly.
But we do it anyway.
Thursday, June 16, 2005
Is Running for Everyone ?
John's blog mentioned he has injured the achilles tendon on his right leg. He had previously injured the left leg achilles tendon. He has to take time off from running.
Every runner I know has suffered from an injury.
Running put tremendous streses on the legs. Each step produces a force equivalent to 3 times body weight on the feet. In my case, it is 160 kg force on my feet for each step. On typical 8 km training, I take about 24,000 steps which means my feet has taken a cumulative force of 4,000 metric tonnes. How much is this ? It is equal to the weight of 4000 cars!
The forces on the knees are even higher ; 10 times body weight.
Because of this factor, running compared to other endurance sports has a higher risk of injuries to the legs.
Sometimes I see overweight individuals running at KLCC and I wonder why they should be doing it at all. Even worse, they are not wearing suitable shoes. For heavier runners, cushioned shoes are a must.
I am looking outside now- the weather is beautiful today but I will not be running. My right knee becomes sore after running 5 km.
I am wondering if I should cancel my Ipoh and Seremban half marathon runs. The next ten days will determine whether I will make it to the two races.
Every runner I know has suffered from an injury.
Running put tremendous streses on the legs. Each step produces a force equivalent to 3 times body weight on the feet. In my case, it is 160 kg force on my feet for each step. On typical 8 km training, I take about 24,000 steps which means my feet has taken a cumulative force of 4,000 metric tonnes. How much is this ? It is equal to the weight of 4000 cars!
The forces on the knees are even higher ; 10 times body weight.
Because of this factor, running compared to other endurance sports has a higher risk of injuries to the legs.
Sometimes I see overweight individuals running at KLCC and I wonder why they should be doing it at all. Even worse, they are not wearing suitable shoes. For heavier runners, cushioned shoes are a must.
I am looking outside now- the weather is beautiful today but I will not be running. My right knee becomes sore after running 5 km.
I am wondering if I should cancel my Ipoh and Seremban half marathon runs. The next ten days will determine whether I will make it to the two races.
Monday, June 13, 2005
How I became Fat
This is the story of how I (almost) became fat.
I have always been a thin guy. No matter how much and what I ate/drink , I stayed thin. I once finished off 2 Litres of ice cream, fish and chips and burgers in a single afternoon while watching cricket on TV. I didn't put on a single pound.
I stayed thin for years until 1992. I put on a little bit of weight (2 to 3 kg). I think it was due to eating food from the stalls. At that time, I was living in Miri, Sarawak for one and half years. Funnily enough I also ran about 4 km a day but I guess it was not enough to use up the extra calories.
The year when I really piled on the weight was between 1996 to 1998. Every morning, my breakfast was at mamak restaurant. It was either 2 pieces of roti canai, roti telur or nasi lemak. My weight shot up from 54 to 62 kg. Eight kg in 3 years.
I could not fit into my trousers and had to make a new set with a 32" inch waist up from 28 inch previously. I became (almost) fat , BMI = 22.
In 1999, I took running again as training to climb Mount Kinabalu but my weight did not come down quickly.
Sometime in 2000, I decided it was time to lose weight. I increased my daily run distance from 4 to 8 km. I went on a diet; fruits for lunch and only 1 main meal (dinner) in a day. I stopped eating cookies, ice cream and chocolate. Every day, I was in a hungry state most the time. When I ran, I felt fatigued because I did not have sufficient fuel (food).
After 4 months , I lost 7 kg, dropping my weight from 62 to 55 kg.
That was 5 years ago. I hope that I never have to go through the effort of trying to lose that much weight again.
I have always been a thin guy. No matter how much and what I ate/drink , I stayed thin. I once finished off 2 Litres of ice cream, fish and chips and burgers in a single afternoon while watching cricket on TV. I didn't put on a single pound.
I stayed thin for years until 1992. I put on a little bit of weight (2 to 3 kg). I think it was due to eating food from the stalls. At that time, I was living in Miri, Sarawak for one and half years. Funnily enough I also ran about 4 km a day but I guess it was not enough to use up the extra calories.
The year when I really piled on the weight was between 1996 to 1998. Every morning, my breakfast was at mamak restaurant. It was either 2 pieces of roti canai, roti telur or nasi lemak. My weight shot up from 54 to 62 kg. Eight kg in 3 years.
I could not fit into my trousers and had to make a new set with a 32" inch waist up from 28 inch previously. I became (almost) fat , BMI = 22.
In 1999, I took running again as training to climb Mount Kinabalu but my weight did not come down quickly.
Sometime in 2000, I decided it was time to lose weight. I increased my daily run distance from 4 to 8 km. I went on a diet; fruits for lunch and only 1 main meal (dinner) in a day. I stopped eating cookies, ice cream and chocolate. Every day, I was in a hungry state most the time. When I ran, I felt fatigued because I did not have sufficient fuel (food).
After 4 months , I lost 7 kg, dropping my weight from 62 to 55 kg.
That was 5 years ago. I hope that I never have to go through the effort of trying to lose that much weight again.
Saturday, June 11, 2005
Friday Run's - Rest and Easy
After 1 day's rest on Thursday, yesterday I ran at KLCC. The weather was cloudy and and fairly cool. For company I ran with Newton for the first 3 rounds, then with Li Sar followed by Justine for the next 3 laps.
I enjoyed the run a lot as my right knee was not giving so much problem. We ran at an easy and relaxed pace; 8 min 30 seconds per lap. I think we ran faster at 8 min for my last 2 laps. ( I ran almost 6 laps - 7.5 km).
We talked as we ran but enjoyed the camaderie but one less enjoyable aspect was we had to run around obstacles on the track. The obstacles were people or families walking on the track not to exercise but sightseeing. On several ocassions, I had to dodge children running across the track. I have seen the KLCC guards shooing people from the track before but nowadays I don't see them doing this anymore. I think I have to write in KLCC about this problem.
After the run, I sat down with Newton and Ronnie to stretch and chat.
On another subject related somewhat related to running, Tower Records at KLCC has finally brought in some Acid Jazz CDs. A few months ago I said I wanted to change the tracks in my MP3 player. Yestreday, I bought the Acid Jazz , The Essential Album. I am listening to it now.
I enjoyed the run a lot as my right knee was not giving so much problem. We ran at an easy and relaxed pace; 8 min 30 seconds per lap. I think we ran faster at 8 min for my last 2 laps. ( I ran almost 6 laps - 7.5 km).
We talked as we ran but enjoyed the camaderie but one less enjoyable aspect was we had to run around obstacles on the track. The obstacles were people or families walking on the track not to exercise but sightseeing. On several ocassions, I had to dodge children running across the track. I have seen the KLCC guards shooing people from the track before but nowadays I don't see them doing this anymore. I think I have to write in KLCC about this problem.
After the run, I sat down with Newton and Ronnie to stretch and chat.
On another subject related somewhat related to running, Tower Records at KLCC has finally brought in some Acid Jazz CDs. A few months ago I said I wanted to change the tracks in my MP3 player. Yestreday, I bought the Acid Jazz , The Essential Album. I am listening to it now.
Tuesday, June 07, 2005
Running Race Really Season starts in June
In June, the running race season really gets going. Sometimes, there will a race every week of the month. So far I've plan to take part in the following races in June and July:-
- Subang Jaya 10 km , 26 June (registered).
- Ipoh, 21 km, 03 July (not registered yet but I have booked Syuen hotel).
- Seremban, 21 km, 10 July (not registered yer but have booked hotel).
- Power run, 24 July.
Today I ran at KLCC - I just did 4 km with Ah Loong. None of the regular runners were around and there were also few people on the track.
Tonight, I ate too much food:-(
I think I have to run at least 8 km tomorrow.
Sunday, June 05, 2005
Sunday : On the Mend
I woke up this morning with sore quadriceps and hamstring muscles. It must be due to yesterday's first 3 laps run @ 6 min 35 secs per lap.
Suprisingly my right knee is in goood shape for now. This evening I ran 6 x 400 m at the Klang stadium in less than 12 minutes without any problems.
I think I can start doing some training this week, maybe do 5 to 6 km for a start. If by Friday, it is 100% OK, I plan to run 21 km on Sunday morning.
I was told a journalist from the STAR newspaper will be interviewing the runners at KLCC tomorrow. I will be there with the other regulars. Hopefully the article will entice more people to take running as a sport.
For die-hard runners like myself and my friends, running is more than a sport. It is a lifestyle and a way of living that we cannot do without. We love and enjoy doing it so much.
Suprisingly my right knee is in goood shape for now. This evening I ran 6 x 400 m at the Klang stadium in less than 12 minutes without any problems.
I think I can start doing some training this week, maybe do 5 to 6 km for a start. If by Friday, it is 100% OK, I plan to run 21 km on Sunday morning.
I was told a journalist from the STAR newspaper will be interviewing the runners at KLCC tomorrow. I will be there with the other regulars. Hopefully the article will entice more people to take running as a sport.
For die-hard runners like myself and my friends, running is more than a sport. It is a lifestyle and a way of living that we cannot do without. We love and enjoy doing it so much.
Saturday, June 04, 2005
Anonymous Comments on my Blog site Activated
While talking with Ajeep and Ryan this morning, I realised that only Blogspot.com members can post comments on my postings.
I have now changed the settings to allow anyone to post comments.
I have now changed the settings to allow anyone to post comments.
Pacemaker 1st Anniversary Run (PAR) 2005
Please visit the Pacemaker Captain PM1 website for the full results and the many PRs achieved.
A brief introduction to the Pacemaker group. The group was started a year ago by Ronnie , the founder and captain of Pacemaker. Over the past one year, the group has expanded to 27 members with one female member, the captain's former girlfriend, Rachel Lee. Now that she is married to PM1, I guess she will be a lifetime member of the Pacemakers :P
The night before I contemplated not running the PAR because of my current knee injury. But I thought I should at least try and walk if necessary to finish the 8 laps distance (10.4 km) around KLCC park. So it was to be that I reached the car park at 6.40 am near the mosque, inserted coins into the parking machine, only to find out I had 70 cents instead the required RM 1.00. *#^&@! I had to reverse the car and ended up parked at another place for RM 5.00.
As I was walking to the 700 m mark (start point). I saw our VVIP, "Datuk" Yaziz running around the track. It is a rare a sight to see a Datuk running instead of swinging a golf club and riding a golf cart but there it was for all to see.
A large group of runners were already gathered at the car park stretching and chatting. The mood was jovial with all runners getting ready for the start. To my suprise, Sim was also there - he came all the way from JB and then walked from Pudu Raya to KLCC. Now that is what I call a dedicated runner.
First we had a photo session with everyone with the Petronas Twin Towers as the back drop. Tey was the photographer who set his camera in auto mode so that he can be in the photo too.
At 7.26 am, PM1, ordered the runners to line up at the 700 m mark. A few runners dashed to the toilet to do the essentials before the start. One of whom was PM20, whom I saw bounding up the grassy slope to the toilet.
The seeded 6 runners lined up in front with the rest of us lined up at the back. Jamie the Dr joined the starting line just before the start of the run. The photographers, Tey and Woof were poised to shoot the photos. After a count of 5-4-3-2-1 by Ronnie and with "Datuk" Yazid fittingly holding the Malaysian flag, we were off.
Everyone was off running like a speeding Kancil and in no time, I found myself at the back of the pack. Seems like everyone was going to run for a PR this morning. Despite my earlier plan to to run slowly, I got carried away and chased after the runners in front.
After the first lap, a time checked showed I was running at 6 min 35 seconds per lap. Way too fast after a 1 week lay off but I had to keep going as no one was slowing down. So I keep on going at a pace which I knew was unsustainable.
Second lap time was still 6 min 35 secs. Too fast again but at least no one had overtaken me yet.
At the third lap, the crunch came as I stopped to take a drink from Ryan. I became and struggled to maintain pace. As I ran past Justin with a clipboard in hand to record the runners laps, he shouted some encouraging words to me. It helped me as I struggled to maintain pace. Further in front, I saw Newton running at a pace I rarely seen him run - he ran like a possessed Citibank staff chasing after shoppers to clinch a credit card sale.
Occasionally I glanced behind me to check who was behind me. Uhh, uhh, must keep going so that I won't become the last runner to finish. But nobody seems to be slowing down.
I think I gave up trying to maintain the pace after the 4th round. I started too fast and my knee was getting sore. Between the 4th and 8th lap, I walked a few times. Ajeep overtook me , followed by others.
Eventually, I ended up pacing with Kenny's friend, Michael. We ran, we walked and talked as the speedier runners went by us; Chen, John, Kenny etc.
Finally we came to the 8th lap, ran faster and amongst the cheering runners and volunteers, finised 10.4 km- the last runners to finish the PAR. Still I was quite happy to finish the race and my knee was not in too bad a shape.
After the run, came the drinks and bananas. It was getting a bit dark with signs of an impending rain, the prize giving ceremony proceeded quickly.
Some of the runners went back while about 20 of us walked to a mamak shop for breakfast.
In all, what a great way to spend a Saturday among those who share the same enthusiasm for running.
Thanks to the all the volunteers and Ronnie and wife who worked so hard to make the 1st PAR from a dream to reality.
A brief introduction to the Pacemaker group. The group was started a year ago by Ronnie , the founder and captain of Pacemaker. Over the past one year, the group has expanded to 27 members with one female member, the captain's former girlfriend, Rachel Lee. Now that she is married to PM1, I guess she will be a lifetime member of the Pacemakers :P
The night before I contemplated not running the PAR because of my current knee injury. But I thought I should at least try and walk if necessary to finish the 8 laps distance (10.4 km) around KLCC park. So it was to be that I reached the car park at 6.40 am near the mosque, inserted coins into the parking machine, only to find out I had 70 cents instead the required RM 1.00. *#^&@! I had to reverse the car and ended up parked at another place for RM 5.00.
As I was walking to the 700 m mark (start point). I saw our VVIP, "Datuk" Yaziz running around the track. It is a rare a sight to see a Datuk running instead of swinging a golf club and riding a golf cart but there it was for all to see.
A large group of runners were already gathered at the car park stretching and chatting. The mood was jovial with all runners getting ready for the start. To my suprise, Sim was also there - he came all the way from JB and then walked from Pudu Raya to KLCC. Now that is what I call a dedicated runner.
First we had a photo session with everyone with the Petronas Twin Towers as the back drop. Tey was the photographer who set his camera in auto mode so that he can be in the photo too.
At 7.26 am, PM1, ordered the runners to line up at the 700 m mark. A few runners dashed to the toilet to do the essentials before the start. One of whom was PM20, whom I saw bounding up the grassy slope to the toilet.
The seeded 6 runners lined up in front with the rest of us lined up at the back. Jamie the Dr joined the starting line just before the start of the run. The photographers, Tey and Woof were poised to shoot the photos. After a count of 5-4-3-2-1 by Ronnie and with "Datuk" Yazid fittingly holding the Malaysian flag, we were off.
Everyone was off running like a speeding Kancil and in no time, I found myself at the back of the pack. Seems like everyone was going to run for a PR this morning. Despite my earlier plan to to run slowly, I got carried away and chased after the runners in front.
After the first lap, a time checked showed I was running at 6 min 35 seconds per lap. Way too fast after a 1 week lay off but I had to keep going as no one was slowing down. So I keep on going at a pace which I knew was unsustainable.
Second lap time was still 6 min 35 secs. Too fast again but at least no one had overtaken me yet.
At the third lap, the crunch came as I stopped to take a drink from Ryan. I became and struggled to maintain pace. As I ran past Justin with a clipboard in hand to record the runners laps, he shouted some encouraging words to me. It helped me as I struggled to maintain pace. Further in front, I saw Newton running at a pace I rarely seen him run - he ran like a possessed Citibank staff chasing after shoppers to clinch a credit card sale.
Occasionally I glanced behind me to check who was behind me. Uhh, uhh, must keep going so that I won't become the last runner to finish. But nobody seems to be slowing down.
I think I gave up trying to maintain the pace after the 4th round. I started too fast and my knee was getting sore. Between the 4th and 8th lap, I walked a few times. Ajeep overtook me , followed by others.
Eventually, I ended up pacing with Kenny's friend, Michael. We ran, we walked and talked as the speedier runners went by us; Chen, John, Kenny etc.
Finally we came to the 8th lap, ran faster and amongst the cheering runners and volunteers, finised 10.4 km- the last runners to finish the PAR. Still I was quite happy to finish the race and my knee was not in too bad a shape.
After the run, came the drinks and bananas. It was getting a bit dark with signs of an impending rain, the prize giving ceremony proceeded quickly.
Some of the runners went back while about 20 of us walked to a mamak shop for breakfast.
In all, what a great way to spend a Saturday among those who share the same enthusiasm for running.
Thanks to the all the volunteers and Ronnie and wife who worked so hard to make the 1st PAR from a dream to reality.
Thursday, June 02, 2005
Wednesday' Run at KLCC
After 5 days of rest due to my right knee injury I decided to do an easy run at KLCC. Actually my right knee is still sore but yesterday, the injury had improved a bit and I decided to try.
When I reached KLCC park, met Steven and Joce (spelling?) and we did some stretching together. We ran for 3 laps at a very slow pace ( 9 min.) . Steven dropped out after 2 laps and I ran with Joce, Bob and Newton for the 3rd and 4th lap.
After the run, I sat down with Newton and Li Sar for a chat. She was showing off her new ASICS Kayano XI. I tried it and it has an incredibly soft cushion soles. A very good shoe for an a runner with an injured knee. Justin showed up later bouncing on his toes and feet. He was as excited
as a kid Ronnie was already off running. Kenneth showed up running without socks.
Right knee still sore during the run despite running very slowly. I may have to take 2 weeks off after the Pace maker run this Saturday. It is not a good time to take time off as the Ipoh half marathon is only 1 month away. I am still hoping to do one more long run in June.
On the way home, I was thinking that if my injured knee does not improve after 2 weeks of rest, I may cancel both my Ipoh and Seremban half marathons. Take time off until mid July -that is 1 month off from running. Then I have just 1 month to get ready for the Penang half marathon.
Tomorrow is the Pacemaker Anniversary Run KLCC. I will be running slowly.
When I reached KLCC park, met Steven and Joce (spelling?) and we did some stretching together. We ran for 3 laps at a very slow pace ( 9 min.) . Steven dropped out after 2 laps and I ran with Joce, Bob and Newton for the 3rd and 4th lap.
After the run, I sat down with Newton and Li Sar for a chat. She was showing off her new ASICS Kayano XI. I tried it and it has an incredibly soft cushion soles. A very good shoe for an a runner with an injured knee. Justin showed up later bouncing on his toes and feet. He was as excited
as a kid Ronnie was already off running. Kenneth showed up running without socks.
Right knee still sore during the run despite running very slowly. I may have to take 2 weeks off after the Pace maker run this Saturday. It is not a good time to take time off as the Ipoh half marathon is only 1 month away. I am still hoping to do one more long run in June.
On the way home, I was thinking that if my injured knee does not improve after 2 weeks of rest, I may cancel both my Ipoh and Seremban half marathons. Take time off until mid July -that is 1 month off from running. Then I have just 1 month to get ready for the Penang half marathon.
Tomorrow is the Pacemaker Anniversary Run KLCC. I will be running slowly.
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