Friday, April 28, 2006
smile - nat king cole
Tuesday 25 April 2006
Did 8 easy laps. 1 lap with Rohaizad and the rest with Cheong and Dinesh. Ronnie was also there, think he lap us twice. I think Rachel was also there, must try to write my reports asap otherwise may forget certain details, like this. We were taking it very slow and enjoying the run / company / environment / atmosphere / weather / etc etc etc. We average around 9 mins per lap. Real slow, right? yeah we were really soaking up the moment. No hurry. No race. No speed. No worries. At least for that moment lah. After a few laps, there was a slight drizzle. The sky was getting dark. We feared the rain would get heavy but we continued on hoping otherwise. Reluctant to miss this wonderful moment. Like boyfriends and girlfriends treasuring every moment. The combination of the drizzle and dusk was beautiful. Serene and quiet by now. I was enjoying the moment and the laps passed easily. The last lap, Dinesh when much faster but his form seems very light and easy. Cheong and I continued at our pace. Cheong did another 2 laps alone to complete his 8 laps.
Forgot to mention that I saw Ryan running at KLCC the other day. Ryan running style is damn light. Ryan was like hopping lightly along. Reminds me of my sons enjoying just running around. It also reminded me that I must try to lose a few kgs.
Monday, April 24, 2006
its a beautiful day
friday 21 april 2006
despite feeling under the weather
i ran 2 + 3 laps
2 slow laps with draco
stopped to rest
because draco was to do his 1 lap pr
and i was really feeling very sluggish
under specific instructions from 'coach' ronnie
draco rehearsed his 'carl lewis' arm swings
rachel and i watched the coach and student in action
upon the command of the coach the student started off
carl lewis arm swings sping into action
his strides were small but faster than usual
it was a fantastic fast pace
we wondered if he was able to sustain
as draco closed into the finish he seems to slow down
but the clock showed he had achieved a 1 lap pr of 5.41mins
congrats draco!
ronnie and rachel left, suspecting bose might not turn up
did another 3 laps even though i did not feel like it
thought that it was my laziness and excuse
i felt uncomfortable, first time feeling like this after a run
throat was dry and slight irritation
saturday 22 april 2006
took my son jaden to see the doc on sat, bad flu & cough
while my wife waited with my son to see the padietrician
i thought i better go for a check-up myself
for jaden, doc said it was throat infection, flu & cough
as for me the outpatient doc said i have a bad throat infection
that perfectly explains what i was feeling
its been a tiring 2 weeks, disturb sleep, fever, coughing
my elder son bryan just finished his course of antibiotics
and now jaden, my wife and i just started on antibiotics
monday 24 april
my colleague's step brother passed away yesterday
he was 33
apparently he had a blood clot in his head
fainted at home about 2 weeks ago
upon admission discovered the blood clot and
immediately had to perform surgery
he did not wake up since then
my condolences to his family
i feel like running today
Wednesday, April 19, 2006
just did it
18 april 2006did 3 laps prreceived an email from ronnie titledstart your PR at klcc pls..ronnie was asking cheong and i to prfor 3 laps and 1 lap at klcche and draco was gonna try to pr too5 laps and 3 laps respectivelyupon his request my thoughts drifted tothe army/police/kung fu/some bosses/etc etc etcyou don't question your orders you follow them, periodi know ronnie is not giving me an order/commandreplied to ronnie and cc cheong as follows :-yes captain
today i try to pr 3 lap lah
even my tummy still big and can play bongo
and last week only run 1 time
but captian say pr i try to pr lah
behind the scene i had also mail to my confidant cheong
yes will try to pr but
i doubt it bcoz not prepared
just try lah, never try never know
take it as my interval training
with that i jog to klcc around 6pm
stretch and stretch, jog and stride
i was nervous and doubtful, did not feel ready
spotted ronnie, he barely smiled, aiming for 5 laps pr
i was hanging around delaying the inevitable start
spotted rohaizad and yong (long time no see)
looked at my watch and know i must start already
no more dilly dally
i started off
back at the lab (office) i have calculated many times
my target was to run 6.20 per lap or less
but the problem was i did not know/practice the 6.20 pace
therefore did not know how fast or slow to run
so much for advising dinesh to practice pace first before trying to pr
sorry dinesh i did not wait for u but captain request to pr
knowing that 6.20 is a fast pace for me, i just ran as fast as i could
upon completing the 1st lap i was surprised to find out it was 5.56.87
negative thoughts of running too fast and fizzing out later came to mind
2nd lap was the biggest struggle, i was breathing/panting heavily,
gasping as much air i could, there was wheezing sound in my breathing
body, legs and hands had a mind of their own
there was a growing pain at the right side stitch
felt like a terrified man frantically running away from something fearful
unable to sustain the pace, i knew i was much slower than the 1st lap
as i was nearing der bench spotted ronnie and draco chatting
they shouted words of encouragement but i cannot remember what
i just wanted to stop, legs and body was telling me to stop
they were saying take it easy lah old man
you say its ok to go slow, what u trying to proof
2nd lap time 6.35.36
another thought came to mind, i must complete 3 laps
whether i pr or not is another matter but 3 laps i must complete
with that i had to focus on the task at hand and try my best
commanding my arms and legs to better behave/co-ordinate
thinking positively and reminding myself its all in the mind
only 1 more lap and then you guys (legs/body/heart/etc) can rest
the body was convinced and was working to achieve the aim
could feel my pace was faster and better co-ordinated than 2nd lap
each time i slowed down i mentally pushed the body to move faster
as i rush to the finish line i gave it all i got
3rd lap time 6.27.86, total time 19.00.09
my 3 laps pr mission was achieved
completely exhausted, my right side stitch felt like exploding
could hardly catch my breath
share the thrill and joy with ronnie
ronnie was very supportive
he also achieved his pr for 5 laps with 28.02
shaving 6 secs from his previous pr
Friday, April 14, 2006
only the lonely - roy orbison
extracted from runner's world december 2005
the magic garden
the more you run, the more oxidation occurs.
oxidation damages tissues - short-term in the form of muscle soreness,
and long-term it can contribute to the development of heart disease and cancer.
since strenuous exercise encourages the oxidation process,
it is vitally important for runners to ensure they have adequate anti-oxidants
in their diet says stephen faulkner, m.d. an expert in orthomolecular medicine
(nutritional healing) in duncan, british columbia.
i am pretty shocked to read the part i have highlighted.
anyway in summary this article from rw is to encourage runners to include
anti-oxidants usually fruits, vegetables and herbs in their daily diet.
mentioned herbs :-
oregano, sweet marjoram, bay, dill, thyme, rosemary and sage.
Thursday, April 13, 2006
baby can i hold you
wednesday 12 april 2006
did 4 + 1 laps, 2 with rohaizad, 2 alone, 1 with cs and cheong
ronnie, draco, cs wong, rohaizad, cheong n rachel (not running) was there
ronnie was doing 1 lap sprints
draco did 5 laps time trail around 34 mins pr!
rohaizad did 1 + 2 laps, i think
by the time cheong and cs wong were there
we had completed our laps and chatting at der bench
shortly ronnie, rohaizad, draco and rachel left
i joined both of them for their 1st lap
cheong was running at a fast pace but seemed relax
cs and i were trying to keep up
upon finishing the lap i inform them i was done for the day
did some stretching and waited for both of them
cheong appeared, clapped to cheer him on
cs appeared, he agreed the 1st lap was fast
i clapped and cheered him on, 'slowly lah its ok' i said
he slowly continued and i hope they completed the 5 laps
last week
in the lift i noticed something
i...i...i... see mickey mouse (movie 6th sense)
disney have this thingy, spot mickey hidden in their cartoons
its usually 2 small circles as the ears and 1 larger circle as the face
i was pretty soaked after running and the white tee was glued to my body
i saw 2 small circles (my chest) and 1 large circle (my tummy)
its mickey! m.i.c...k.e.y. m.o.u.s.e. mickey mouse (song)
Wednesday, April 12, 2006
http://www.runnersmalaysia.com.my
Below is an excerpt of an e-mail from Dr Jamie Pang aka Carboman aka PM5:-
***************************************************************************
http://www.runnersmalaysia.com.my
The reason is very simple. We all want better quality races, more benefits for runners, competent race organisers and a viable running-related retail environment (we want to see specialty running shops sprouting up! Ones which offer the latest gears at competitive prices and retailers that have the community in mind). For this we need the sport to hit critical mass ie more new runners introduced into the world of running. We as old timers in the sport need to create the demand else we will see the same faces at every race/event. The runners population are ageing and the younger set are too slowly in coming in. If we don't do something about it this sport is running.
There's much we can do to promote the sport and we hope that besides adding the link to our site, you can help us play a role in the future.
Monday, April 10, 2006
running video
noticed that we do not have running videos/documentaries
can see many golf, yoga etc etc but none on running
it would be interesting if somebody made a running video
a local one could be a real booster to promote running
if not now then when
friday 07 april 2006
i was looking forward to do my long run
13 laps at klcc would equal 16.9km
which i was not able to complete last friday
my plans were hampered when it started raining
nowadays i just don't feel like running in the rain
chaffing is 1 of the main concerns besides others
by the time the rain stopped
it was too late to do my long run
so i did 8 tempo laps instead
ronnie was also there
as usual i felt satisfied after the run
Thursday, April 06, 2006
tuesday 04 mar 2006
receive a message that ronnie plans to break his 5 laps klcc record from 28.07 to 28mins or lessthat means an average of not more than 5.36mins per 1.3kmat the strike of 6pm i was off to support ronnie nhopefully to witness the breaking of a new recordupon arriving i spotted ronnie, i think it was his 3rd lapi clapped and shouted to him '5.36'he managed a smileglad to see rohaizad there, its been awhilehe completed 2 laps, unfortunately he still have injurywe chatted at der bench while waiting for ronnienext 2 laps, ronnie seems to be pushing very hardhis face now like his famous look in his websitefinally he finished the 5 laps i waited anxiously as he walked towards der benchronnie broke the silence and said something like thisaiya didn't make it, 1st lap go too slow lah, did 28.15minslater mrs ronnie arrivedupon knowing the result she questioned ronnie like a coach who seems to knowthe runner's potential better than himselfwhy didn't u make it ah?the student obliging replied i no train speed long time liao, will try againthe student seems disappointed but definitely not discouragedin fact glad that this has surfaced the need to train speed whichthe student confessed to have neglected for some timean unexpected face turn up, it was dineshunfortunately by this time we were all about to leavehad a short chat and left, waiting for the next record to be broken
Tuesday, April 04, 2006
no batons please
saw some highlights of the 2006 commonwealth games
wonder what it means commonwealth?
anyway, saw at least 3 events where the baton slipped/dropped
so it was dnf for those teams
how sad, all gone because of the baton
after all the training and preparation
many moons ago using a baton is understandable
but technology is so advanced nowadays
why are we still using the baton?
racing is about speed
and the baton i believe is a speed hinderance
u have to make sure u do not drop the baton
u have to make sure u pass the baton
u have to make sure u pass the baton within the box (for 4 x 100m)
these may cause unnecessary stress to runners
n the baton also affects running form
because u gotta make sure the baton doesn't hit u
when u swing your arms vigorously
there probably other good reasons not to use baton
but lets move on
imagine running without the baton
runners will be focus on running n need not worry about the baton
new records will probably be broken
of course then the question is what replaces the baton
well i do not have the answer but i m sure somebody out there does
mr fantastic
monday april 03, 2006
did 6 laps, 3 laps with gan, 3 laps 1km intervals
before i started, stretched more than usual as suggested by
ronnie and draco last friday when i informed them about my muscle pull
in fact ronnie immediately bend down for me, i mean he showed me
the posture and how best to stretch
the first 3 laps the heel joint was tight and pain
something that i do not have for some time
could it be the strecthing made matters worst?
stretch again after first 3 laps before proceeding to do intervals
surprisingly there was no pain when doing the intervals
stretch again after completing the intervals
power of reading
friday mar 31, 2006
supposed to do 13 laps
managed only 10.3 laps due to muscle pull
started run after the rain, it was cooling
funny thing was, i sweat more than usual
this was later confirmed by ronnie and draco
they too was totally soaked
rachel was there but did not run
