After Penang Bridge Run was feeling sick and weak due to fever and cough, no running for 1 week. Ran only Double Hill with John last Sunday at very slow pace. Rested for 2 days and did slow jog at MPSJ on Tuesday approx 6km.
Rest on Wednesday and ran yesterday at KLCC after more than a year , distant covered 10.4km at slow pace. Met Alonso Fook, Lai Rachel and Ronnie. Mr Rabbit was there too , we paced each other for 3 laps and Mr Rabbit continued on.
Today not running cos there is a cell group meeting , tomorrow will be at the Bukit Aman gym and Sunday shall be running at Lake Gardens.
Still undecided to sign up for Singapore Marathon. Need to do so before 31st August for early bird.
Friday, August 11, 2006
Tuesday, July 25, 2006
Monday Workout
Did not run on Sunday due to some important appointment, left office 5.50pm and straight to Lake Garden for a run and distance in mind was to do at least 1 hour run to make up for Sunday. Reached Lake Gardens about 6.20pm and a quick changed then started my run. Justin the rabbit was no where to be seen so I ran with a boring pace but quite consistent. After the 1st loop my watch showed 28min 36 sec which I was quite surprised commendably a "fast" pace. I decided not to gound for a second Carcosa loop but instead opt for 2 rounds round the lake which make up a 4.6km. The whole run seem quite effortlessly and was over within 58min 36 sec estimated distance covered 11km.
Met YB Mohd Yaziz at the gym and we chatted and at the same time did some workout. Though the weather was hot yesterday but running in Lake Gardens is not that bad (hot) cos there are lots of shades and air quality is not too bad. One of my favourite running place.
Today I will be running at MPSJ and hope to do an hour run. The weather is still hot and will be leaving the office soon. Target time to start running is 6.30pm.
Tomorrow will be a rest day due to meeting at AIA.
Thursday will be last day of training before heading for Penang Bridge Run on Saturday.
Met YB Mohd Yaziz at the gym and we chatted and at the same time did some workout. Though the weather was hot yesterday but running in Lake Gardens is not that bad (hot) cos there are lots of shades and air quality is not too bad. One of my favourite running place.
Today I will be running at MPSJ and hope to do an hour run. The weather is still hot and will be leaving the office soon. Target time to start running is 6.30pm.
Tomorrow will be a rest day due to meeting at AIA.
Thursday will be last day of training before heading for Penang Bridge Run on Saturday.
Thursday, July 20, 2006
MPSJ
Left office at 6.16pm and headed to MPSJ Stadium for a run. Plane to run at least 10km which is 25 laps round the stadium. Reached MPSJ Stadium and changed to my running stuff and was already 6.35pm and off I went round after round keeping pace at 2 minutes per lap which is 5 minutes per km as intended. After 5 rounds I felt my left thigh a little bit sore but kept on going and eventually the soreness no longer felt.
The weather was fine with slight breeze making it comfortable. Still tired after last week Seremban run so did not bother to run fast only keeping to 2 minutes per lap. While heading towards the 10th lap I was contemplating to stop but held on not to give in and continuing until 15th lap and stopped for water. Since I have committed to run 10km so I went on another 10 laps to complete 25 laps and make my day.
The last 10 lap was a breeze, perhaps the body condition was used to the pace and properly warm up. Total time clocked 50.02 mins.
Today shall be a rest day.
The weather was fine with slight breeze making it comfortable. Still tired after last week Seremban run so did not bother to run fast only keeping to 2 minutes per lap. While heading towards the 10th lap I was contemplating to stop but held on not to give in and continuing until 15th lap and stopped for water. Since I have committed to run 10km so I went on another 10 laps to complete 25 laps and make my day.
The last 10 lap was a breeze, perhaps the body condition was used to the pace and properly warm up. Total time clocked 50.02 mins.
Today shall be a rest day.
Seremban Half Marathon
After 10 months I took part in running the half marathon and to my surprise I was able to complete better timing as compare to last year's race with an improvement of 1 minute. I felt that my condition and fitness was better last year.
What matters most was I managed to complete the run and received a pewter medal which added to my collection. In actual fact I was not prepared to run a half marathon just to try out my fitness. After this run I am now mentally more ready for the Penang Bridge Run in about 11 days to come.
This year condition is not encouraging due to layed off for a while and is difficult to peak again as age is also a factor. Hope to finish 1hr 50min for Penang Bridge Run end of this month, anything below will be BONUS. I have a personal best time 1hr 35min for Penang Bridge Run done in the year 1998.
What matters most was I managed to complete the run and received a pewter medal which added to my collection. In actual fact I was not prepared to run a half marathon just to try out my fitness. After this run I am now mentally more ready for the Penang Bridge Run in about 11 days to come.
This year condition is not encouraging due to layed off for a while and is difficult to peak again as age is also a factor. Hope to finish 1hr 50min for Penang Bridge Run end of this month, anything below will be BONUS. I have a personal best time 1hr 35min for Penang Bridge Run done in the year 1998.
Thursday, June 29, 2006
Hot,hot,hot
This time around of the year is the Solstice period where the Northern Hemisphere is experiencing summer and so is our country. The day is longer than night, approximately 30mins of extra sunlight.It is so hot until I have to wait for the sun to set in order to put on my running shoes, usually I could starts running at 6pm but during these few days I have to wait till almost 7pm.
I need to do some running this week cos did not run much last week moreover this week end is the Ipoh Run, hope to do at least 6km today. Will be heading to MPSJ stadium. Looking forward to this week end in Ipoh.
Will back with more reports.
I need to do some running this week cos did not run much last week moreover this week end is the Ipoh Run, hope to do at least 6km today. Will be heading to MPSJ stadium. Looking forward to this week end in Ipoh.
Will back with more reports.
Monday, June 19, 2006
PJ Run
PJ Run has been one of the most important run for myself since I started participating in 1987. If I can recall, no finisher medals were given then. We were very proud to receive certificated only. Medals were only given in the year 1989 and I got my first medal in 1990 and todate I have a collection of 14 homogenous pewter medal and I hope to collect many more medals in years to come. PJ medals are my most valuable one mainly because it is engraved with "year, category and position".
Last year I did the 21km but this year due to lack of fitness and the spririt of " pia" so I opted for the 5km just to test my fitness and try to bring back the "SPEED" I lost. Knowing that 5km has only 30 medals at stake I have to run for my life or else no face to meet the PMs.
I was worried since submtting the entry form and I try to do as much 5km run as possible and I noticed it was very tough for me to run or rather to maintain 4.30 pace for 5km. Anyhow I just hope to finish within 30 position and do not care much about timing.
The run started about 6.55am, I was running as fast as I could trying not to be too far from the front runners. After 2km I slowing caught up with some Pacesetters members and narrowing the gap with the 1st women runner ( Susila). At this juncture I had overtaken Agnes Tee the defending champion for 5km veteran category. My breathing was heavy and strike getting slower and slower after the 3.5km mark and I could estimate that at the front about 20 runners ahead so I was confident I should be able to finish within the medalist. Eng Seok Ling was side by side and strike by strike, both of us were very tired and exhausted but kept on pia kau kau lat just to finish the race.
It was a tough run and I was glad to cross the finishing line in 17th position clocking a time of 20min.46sec. This is my best ever position in my entire running career. Will I try again next year for the same distance? It depends.
Last year I did the 21km but this year due to lack of fitness and the spririt of " pia" so I opted for the 5km just to test my fitness and try to bring back the "SPEED" I lost. Knowing that 5km has only 30 medals at stake I have to run for my life or else no face to meet the PMs.
I was worried since submtting the entry form and I try to do as much 5km run as possible and I noticed it was very tough for me to run or rather to maintain 4.30 pace for 5km. Anyhow I just hope to finish within 30 position and do not care much about timing.
The run started about 6.55am, I was running as fast as I could trying not to be too far from the front runners. After 2km I slowing caught up with some Pacesetters members and narrowing the gap with the 1st women runner ( Susila). At this juncture I had overtaken Agnes Tee the defending champion for 5km veteran category. My breathing was heavy and strike getting slower and slower after the 3.5km mark and I could estimate that at the front about 20 runners ahead so I was confident I should be able to finish within the medalist. Eng Seok Ling was side by side and strike by strike, both of us were very tired and exhausted but kept on pia kau kau lat just to finish the race.
It was a tough run and I was glad to cross the finishing line in 17th position clocking a time of 20min.46sec. This is my best ever position in my entire running career. Will I try again next year for the same distance? It depends.
Friday, May 19, 2006
NB 15KM 2006
After a interim break from running, my fitness has taken a dip. I am still struggling to keep pace with the rest namely up and coming CM who I use to beat once a upon a time. Hardly a month ago with the encourgament from John lure me back to running otherwise I would have given up totally. Thanks to you John.
With the NB15KM the showcase event by PACM just tomorrow and I would not want to give it a miss, mainly because I was volunteering for the past 2 consecutive year. Beside that I need to gauge my fitness level and to accumulate points and medals before Chen Fong Fong get pass my medal tally. NB15KM shall be the 3rd race of the year for me, so this will be my 3rd medal for the year.
Not very confident for tomorrow's race hopefully able to pace with CM and I will be very happy. Did twice familiarization run but very disappointed with the time clocked. It was beyond my believe, pray that I will fare better on the actual day.
Up and coming races for this year will be the :-
1. PJ 1.2 Marathon (18/6/06)
2. Seremban 1/2 Marathon (16/7/06)
3. Ipoh 1/2 Marathon (2/7/06)
4.Penang Bridge Run (30/7/06)
5. Putra Jaya Run (10/9/06)
6. Mizuno Wave Run (17/9/06)
For the above I may only run the under distance for PJ and Seremban but 1/2 Marathon for Penang Bridge and not certain of going to Ipoh it depends on the logistic arrangement.
With the NB15KM the showcase event by PACM just tomorrow and I would not want to give it a miss, mainly because I was volunteering for the past 2 consecutive year. Beside that I need to gauge my fitness level and to accumulate points and medals before Chen Fong Fong get pass my medal tally. NB15KM shall be the 3rd race of the year for me, so this will be my 3rd medal for the year.
Not very confident for tomorrow's race hopefully able to pace with CM and I will be very happy. Did twice familiarization run but very disappointed with the time clocked. It was beyond my believe, pray that I will fare better on the actual day.
Up and coming races for this year will be the :-
1. PJ 1.2 Marathon (18/6/06)
2. Seremban 1/2 Marathon (16/7/06)
3. Ipoh 1/2 Marathon (2/7/06)
4.Penang Bridge Run (30/7/06)
5. Putra Jaya Run (10/9/06)
6. Mizuno Wave Run (17/9/06)
For the above I may only run the under distance for PJ and Seremban but 1/2 Marathon for Penang Bridge and not certain of going to Ipoh it depends on the logistic arrangement.
Sunday, March 05, 2006
K.L. Marathon
This year K.L. Marathon was not the best run I had, as compared to the last one in 2005 whereby I had lesser training but better condition. The first half of the run was smooth and was on target of 5 minutes per km until when I reached 25km mark my pace was off the 5 minutes pace. Even during training the longest distance that I had covered was 30km and that I was feeling the straint already. So was not surprising that I slowed down after 25km mark but I was able to carry on running and hope to reach the 30km mark before my mental power give way. The set back was, my body condition was not responding well to the in take of water and had caused stomach upset and cramps so much so that I had to stop running and restored to walking.
As I started walking after the 30km mark, runners came passing me one by one and there is nothing you could do about it. I was not disappointed as I knew that my training was not sufficient and lack of speed workout as well.
I am glad to complete the run and hope this will not be my last full marathon.
As I started walking after the 30km mark, runners came passing me one by one and there is nothing you could do about it. I was not disappointed as I knew that my training was not sufficient and lack of speed workout as well.
I am glad to complete the run and hope this will not be my last full marathon.
Sunday, January 22, 2006
My Longest Run
The anticipated GE3okm finally is here. Had to wake up early at4.45am anyway could not sleep for the whole nite not b'cos of excitement but rather very fresh and alert. Reached Bukit Aman car park at 5.30am sharp but the parking space mostly filled up and fortunately found one space and just ahead of Chen Fong Fong otherwise he would have parked his car.
Estimated about 950 participants but turn up for the run about 800 and those who did the 30km about 500. Not bad for such an inagural event. The 30km started at 6.00am and the 20km starts 30 minutes later as announced by our none other Mr Wan Yew Leong the event advisor. I was mingling around with good friends people like Kelvin, Alden ,Jamie, Dinish , Ronnie and Rohaizad. This is not a competition fun for me so I take it easy and stay behind and take my very own sweet time as the gun flag off the run.
I think this is my slowest run ever and I think my pace was 6 minutes per km. I did not bother to check my time and reaching the 6km mark coach Mr Chan said I was running at 6minutes per km and I saw my time 36minutes. My intention of this run was to complete the distance and gauge my strenght and endurance cos I have not done any 30km yet and I failed to run 30km last Sunday. I was delighted to cross the finishing line and my condition my good. I am now more confident to do more similiar distances in time to come.
Estimated about 950 participants but turn up for the run about 800 and those who did the 30km about 500. Not bad for such an inagural event. The 30km started at 6.00am and the 20km starts 30 minutes later as announced by our none other Mr Wan Yew Leong the event advisor. I was mingling around with good friends people like Kelvin, Alden ,Jamie, Dinish , Ronnie and Rohaizad. This is not a competition fun for me so I take it easy and stay behind and take my very own sweet time as the gun flag off the run.
I think this is my slowest run ever and I think my pace was 6 minutes per km. I did not bother to check my time and reaching the 6km mark coach Mr Chan said I was running at 6minutes per km and I saw my time 36minutes. My intention of this run was to complete the distance and gauge my strenght and endurance cos I have not done any 30km yet and I failed to run 30km last Sunday. I was delighted to cross the finishing line and my condition my good. I am now more confident to do more similiar distances in time to come.
Monday, December 26, 2005
Making a comeback run
25th Dec, a date of rememberance to all people regardless of nations or religions. I took the opportunity to run the famous route of Sri Hartamas after long lay off. I met John and few other hard core runners around 6.00am. We started off by chit chatting and slowly approaching the Petronas service station and I was thinking we were running at a moderate pace but it was not the case and I was shock to read my time 59.50min when I stopped my watch at the Petronas service station. I met Tey, PM5 and few Penguin kakis.I was glad that my knee did not give me any problem and was able to complete the entire run. Hope to improve further the next attempt.
Friday, November 11, 2005
Down and Out
Did not run for almost a week since I hurt my right knee, damm it, so disappointed when my fitnest was about to peak again this injury took place. I guess I have to take a break from running. Still no job yet and has been hunting for jobs since early October. My insurance business also take a tumble, no one is interested to give me a chance to talk to them and my contract is going to be terminated soon. Well time passes so fast without noticing it , is going to be end of the year soon. Year 2005 was not a good year for me and I suppose not a very good year for many as well. Hope next few days there will be offer for me otherwise I have to "hang myself". At the moment I will not do any running until Jan 2006.
Tuesday, September 20, 2005
Disappointed Run
This year is my 13th PJ Half Marathon and it was a dismay performance, what a let down. I did my personal best twice in year 1999 and 2000 (at a shorter cause). This year is a bit longer and it should be 21k or 21.5k. After last week's Putra Jaya run my energy still not fully replenish but hope to run reasonable time at PJ half (to clock 1.33.00 @19.5k).
At the starting line, for the very first time I was standing at the very front row with Kelvin and saw PM28 and PM19 standing behind. PM1 was still doing his usual business when the flag off. PM8 was no where to be seen. I shot off at a moderate pace chasing the front pack.Pm1 chased kau kau lat to level with me at the 2k mark and reaching the Federal Highway, KK Onn zoom past me and PM1 tried to stay with KK Onn. Loke Chan Chuan also past me at the 3k mark and so was Tan Eng Soon (botak from FRIM).
I continued my pace but did not push as I thought I need to reserve for the final few kilometers. Chee Wah said it took him 30min to over take me.Just before the NKVE junction CB Leow came from behind and he said good run.At the 8k mark I can feel that my pace was not going any faster as I suppose so. Then it rains and to make things worse my shoe was soaking wet and heavy this make everyone slowing down. All of a sudden I a newly completed flyover for us to climb and the rain pouring heavily. My eyes was very painful and vision was poor so had to slow down.
The U-turn seem to be very far and those fast runner had already turned back.After making the turn I saw Tan Eng Soon slowing down so I continued my chase to close the gap and finally at the last water station I over to him. The strain was so bad that I was tempted to walk and I did at the 18k marked and this where Justin Gatlin PM19 and Chen Fong Fong PM8 both overtook me.
I shift my gear and chase on but was took late and only managed one position behind PM19 and time clocked 1.42.36sec the second worst time ever clocked at PJ 1/2. I was glad to finish the race and received my 13th PJ 1/2 medal.
At the starting line, for the very first time I was standing at the very front row with Kelvin and saw PM28 and PM19 standing behind. PM1 was still doing his usual business when the flag off. PM8 was no where to be seen. I shot off at a moderate pace chasing the front pack.Pm1 chased kau kau lat to level with me at the 2k mark and reaching the Federal Highway, KK Onn zoom past me and PM1 tried to stay with KK Onn. Loke Chan Chuan also past me at the 3k mark and so was Tan Eng Soon (botak from FRIM).
I continued my pace but did not push as I thought I need to reserve for the final few kilometers. Chee Wah said it took him 30min to over take me.Just before the NKVE junction CB Leow came from behind and he said good run.At the 8k mark I can feel that my pace was not going any faster as I suppose so. Then it rains and to make things worse my shoe was soaking wet and heavy this make everyone slowing down. All of a sudden I a newly completed flyover for us to climb and the rain pouring heavily. My eyes was very painful and vision was poor so had to slow down.
The U-turn seem to be very far and those fast runner had already turned back.After making the turn I saw Tan Eng Soon slowing down so I continued my chase to close the gap and finally at the last water station I over to him. The strain was so bad that I was tempted to walk and I did at the 18k marked and this where Justin Gatlin PM19 and Chen Fong Fong PM8 both overtook me.
I shift my gear and chase on but was took late and only managed one position behind PM19 and time clocked 1.42.36sec the second worst time ever clocked at PJ 1/2. I was glad to finish the race and received my 13th PJ 1/2 medal.
Tuesday, September 13, 2005
Tuesday Speed Workout
Feeling tired after the Putrajaya run, fortunately coach did not turn up so assistant coach Ronnie took over, not many runners show up, the obvious one is the married man Justin Gatlin and the elite gang. After 2 rounds of slow jog we intend to start the speed work out by running 6x 1k and rest time in between of 3 min. Completed all 6 times below 4.30 pace. KNN was there after disappeared for 2 weeks.
Time clocked
4min 24 sec
4min 19sec
4min 16sec
4min 30sec
4min 19sec
4min 05sec
Happy to complete the workout and is resting today but tomorrow have to do gym workout for PJ 1/2 kau kau lat.
Time clocked
4min 24 sec
4min 19sec
4min 16sec
4min 30sec
4min 19sec
4min 05sec
Happy to complete the workout and is resting today but tomorrow have to do gym workout for PJ 1/2 kau kau lat.
Monday, September 12, 2005
Sunday Scenic Run
Arrived at Dataran Putra Precint 1 at 6.00am saw lots of runners and some familiar faces. Undecided to run 10km as registered or 21km (someone's number) Tey scolded me and asked me not to run 10km but instead opt for 21km cos is more fun and challenging.Finally agreed to Tey's opinion but feeling a bit regretful as I wanted to save energy for PJ 1/2 Marathon. I did my personal best at PJ before and hope to do it this year again but of cause not personal best. Target time for PJ is 1hr 33min or below but have to pia kau kau lat.
Met Justin Gatlin the married man at the starting line, he said he should running slow and the same goes to me. The starting line was packed with runners and everyone in a jovial mood.Good atmosphere with no tension. Exactly 7am off we go. I was running casually and manage to pull a joke with Kenny Rogers, Justin Gatlin and Ronny by holding hand in hand. The 1km was fast and after 1.5km John Tan zoom passed me like a rocket but I gave chase and after a while I was ahead of John and was passing with Kenny Rogers, both of us encouraging each other and running neck and neck. I was not bother about the timing as I only wanted to enjoy the run without over taxing myself. My pacing was good and almost consistent (that's my secret of success). At the 10k mark my timing was 46min36sec which was quite fast for 21km so I slowed down after 10k mark. Kenny Rogers caught up with me at the 15k mark and I told him to go ahead. The distant marker was well displayed and helped us to push and pace on.
With 4k to go I could see many runner slowing down and feeling tired. At this juncture Kenny Rogers was about 400m ahead of me. I was happy to cross the finishing line just to complete the race. Time clocked not too bad 1.40.58sec. Overall the race was well organised pehaps I will run with better timing next year.
Met Justin Gatlin the married man at the starting line, he said he should running slow and the same goes to me. The starting line was packed with runners and everyone in a jovial mood.Good atmosphere with no tension. Exactly 7am off we go. I was running casually and manage to pull a joke with Kenny Rogers, Justin Gatlin and Ronny by holding hand in hand. The 1km was fast and after 1.5km John Tan zoom passed me like a rocket but I gave chase and after a while I was ahead of John and was passing with Kenny Rogers, both of us encouraging each other and running neck and neck. I was not bother about the timing as I only wanted to enjoy the run without over taxing myself. My pacing was good and almost consistent (that's my secret of success). At the 10k mark my timing was 46min36sec which was quite fast for 21km so I slowed down after 10k mark. Kenny Rogers caught up with me at the 15k mark and I told him to go ahead. The distant marker was well displayed and helped us to push and pace on.
With 4k to go I could see many runner slowing down and feeling tired. At this juncture Kenny Rogers was about 400m ahead of me. I was happy to cross the finishing line just to complete the race. Time clocked not too bad 1.40.58sec. Overall the race was well organised pehaps I will run with better timing next year.
Sunday, August 14, 2005
Run for joy and health on Sunday morning
Happy to be running again after 2 weeks of hazy weather. Got to start all over again my training and I hope to get back my fitness level back to 60% (as I have yet to be 100%).I shall be keeping my finger cross for coming events in September (4 races in a row) after that shall be training for Singapore Marathon but not sure to run full marathon or half marathon.Will decide before 31st August other wise have to pay extra.
Had good run with John and Justin (the two JJs) last Sunday 14/8/05 from lake garden to Sri Hartamas 20km and also my first long run after 6 months. Time posted 1.44.18 (season best). Next sunday will try to go faster.
Had good run with John and Justin (the two JJs) last Sunday 14/8/05 from lake garden to Sri Hartamas 20km and also my first long run after 6 months. Time posted 1.44.18 (season best). Next sunday will try to go faster.
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