Never Tri(athlon), Never Know

2009-07-13T14:32:00.002+08:00

Life after my baby Louise has arrived since Feb

I have no regret of swapping my training time to spend with my new born baby Louise Chin and my lovely wife. Since Aug 2008 indeed after the Half-Ironman race, I seldom train hard (until cramp at both legs) and had set my target to a lower finishing time.

The goal of me doing running or take part in any race would rather be just complete it while enjoying it thru the race.

I was busy working overseas especially in Cambodia as required by work, not to mention about the lacking of venue, partner and time to train, I was also not in a very conducive environment to work out as hard as I am in KL. NO one to blame, just to blame myself for it. The internal evil - evil of laziness took charge of my free time. I was either watching TV or spending time surfing the internet.

After the latest 2 races - KL half marathon and PD Triathlon yesterday, I think I know what I should do to make the things right and not to repeat the same mistake again in the future.

I'll post my after race review on both races soon. Do check it out within days :)

2009-05-13T08:39:00.006+08:00

Long long break after GE 20k

My life has changed a lot since the arrival of my first baby, Louise Chin. As I've planned before, I'll give up most of my time to take care of her knowing tat I'll be away from her/home due to overseas traveling.

What I had done for the past 5months? Well, life is never a dull moment with a new family member,moreover this is my first time life experience. Chatting with her, milk her, bath her, hug her when she cry, admiring her and of cos extra care handling of the producer - my wife during the confinement month is not an easy task I would say.

I've made to alert every 2-3 hours to take care of baby and tell you what, I lost weight even without hitting the road on regular basis. I do jog around the housing area whenever I feel I was long time not in action. Training schedule is not my priority at all.

To make this right, I told myself I must enter some races to discipline myself. So I've registered for Stan Chart Half Marathon and the favourite event of mine Port Dickson Triathlon.

Knowing my condition is far off from my last year standard, I just have a goal, to complete it without much stress and keep running or exercising. Many cases happening around me telling me that once I stop, my heart will stop soon as many diseases will chase up for those who are running slow in their life indeed!!!

I can imagine myself with big tummy, walking with thigh open (mengkangkang) due to obesity as my dad is one good example for me, I can't let this happen to me and I promised myself that I won't let this happen when I'm still able to exercise, no excuse for not working out.

Then, I realise my running is about time to overhaul. And coincidentally I read http://themiraclemiler.wordpress.com/ and found out that there is a campaign done by New Balance in selected store with selected shoes models.

With the mind of thinking I would get a good running shoes, I went to NB store last night at Garden,Mid Valley. I was once again disappointed by those fake and lousy rules and criteria of such campaign once again. Those "selected models" are outdated, and out fashion I would say. To me, if you really want a runner to buy your product which in fact they will still with you in the future whenever they are still active in running, you got to be sincere in pushing your product, no point bluffing people with those campaign.

I've shifted to Brooks running shoes since last 3 years and I thought I would give NB a try as my first proper running shoes was NB b4. Now, definitely no way for me to buy NB shoes again, NO WAY !!! technology wise, I think Brooks and Adidas put in more effort which I can hear from my friends who is wearing. Sorry to say tat, NO WAY TO NB Shoes!!!

I'll be off to Siem Reap next week and hopefully I can start back my calaory burning exercise there and prepare well for the most anticipate running event in Malaysia. See you all there :)

2009-01-20T16:14:00.006+08:00

GE 20k run

Last Sunday was a another power testing on my fitness level after long laid off from serious training since the completion of my first Half Ironman Race in August 08.

I had almost sleepless night before the race day as I was too worried towards the half marathon race. I knew I might hit the wall at any point during the distance as I hit it twice last year! The longest distance training towards the day was only <15km. My physical fitness is not at the peak as I was before.

I woke up at 5am to get myself ready. Did some simple muscles pulling/stretching at home before heading to the race venue. Once I reached the starting area, for the first time during my races that I warmed up seriously as I want to try something starting this year. Ran for almost 15minutes with comfortable pace and sweat out towards the starting time.

"Bang..." We started sharp at 6.30am at Lake Garden,KL. Immediate there was an uphill turn during the first 1.5km. Thanks to the good warm up I'd done, I was feeling ok during the climb. Many runners started to slow down going the first hill even, long way to go for them :(

Running in KL races especially those organized by Pacesetter are well known for the hills route that will torture/surprise new runners. My pace is quite ok at the 10km mark, I was doing 1hour 3minutes. I was thinking of finishing this race without stopping/walking, that was all in an unfit triathlete's mind. I was thinking 2H30M would be a realistic timing then.

Hills after hills, I was overtaking runners during hill climbs for the first half of the race. During the 2nd half, as usual seeing some better runners overtaking me. But this time I'm more prepared. I'll tried to follow and fight back if possible. I noticed that there were a female runner who overtook me each time I'm descending, like "cari pasal" and the funny part was I caught her each time during ascending :)

During the last 5km, I was surprised to see that I still have 30min left. I was so excited that I might hit my PB (personal best) during this race. After the last water station and overtaking the female runner again, I tried to push towards my limit. I was having 5 minutes during the last KM!! Too bad that my tank was almost empty by then.

I knew that I'll miss my PB during this race. I just keep a recovery pace towards the end. WTF!! The female runner challenged me again at the final stretch. To redeem a triathlete pride, I'd to dig deep to leave her until I crossed the finishing line.

My race finished at 2H5min, missed out my PB of 3minutes only. Nevertheless, feel good to come back now. With my first baby girl meeting me after CNY, I'll slow down on swimming and cycling training. I think by now I know what I need to emphasis on!!

By then, HAPPY Chinese New Year and may Year 2009 bring us wealth and health thoroughly!!

2009-01-17T22:07:00.002+08:00

Long break after Desaru Half Ironman

After almost half a year of the grueling half ironman race, now I'm back to running and training as I'm back to KL after few overseas trips on and off.
I've been back to training for my swimming and running.
After joining The Miracle Miler (http://themiraclemiler.wordpress.com/) which is a running club formed by my junior Joshua Hooi, I was convinced to join the GE30k run. AS I've been out of action for long time, I think it would be wisely for me just to take 20km run instead.
Had several trainings so far, the most I hit was 15km, let's see how tomorrow's race will be :)

2008-08-24T11:46:00.004+08:00

Running In Phnom Penh,Cambodia

I'm currently working in Cambodia now. Jz dun wanna lost my stamina while away from Malaysia, I did bring my runnin shoes along :)
Went for morning run this morning in their town, and unfortunately became the biological human filter for around 40mins.
There were so many motocyclists and it's not an ideal town for town running :(
I will try to run at another part tommorow morning, let's see how :)

2008-08-18T09:51:00.016+08:00

***Desaru Half Ironman 2008, 16th Aug***
This was my first ever Half Ironman race in my life!! I've been targeting to complete this since last year but just couldn't do it due to work commitment last year.

After my long overseas trips with no proper training for almost half a year, I was in terrible shape for triathlon until Feb 08. I determined to start with a proper scheduling training with the focus to complete this Desaru Half Ironman since Feb 08 :)

So far before the race, I've improved on my swimming skills, cycling skills and running techniques as well. I've applied visa (permission) from my wife to allow me to focus on my training once I'm free from my work, which make me seldom returning back to Melaka to play around with my nephews and nieces :(

We travel down to Desaru from KL on Friday morning with me driving my wife down to Melaka, before I met up with my Chin Woo gangs to have chicken rice balls lunch before heading down to Desaru, Johor

The journey is very long indeed and luckily we have a full stomach before we left Melaka. It took around 3.5hours to reach Desaru from Melaka. I followed Mr.Lee's car with his 2 kids along and we chatted and felt optimise about the next day race ahead. I was so concern about the high temperature which might 'bake' me during the run or even the cycling legs. As compare to previous years, all our Chin Woo's members who returned after Desaru Half Ironman race surely will got their back / shoulders burn like "overcooked kuih balu" :) I kept on reminding myself to take my time during the transition to apply as much sunblock as possible as HC is worrying about my skin health :)

Relaxing and watching Olympics Badminton Semi-final match in Maybank Desaru Apartments

After we've registered and took our race goodies from the counter, we checked in to Maybank Desaru Apartments which is just 1km from the race starting point. I've booked this facility from the bank as to keep my cost low. Later in the evening, we enjoyed some Olympics games on Astro and watched Lee Choong Wei's semifinal match against Lee Hyun Ill, before heading to a fishing village for a carbo loading dinner.

4 power gels and 1 power bar as the main sources of energy during Half Ironman race

I was praying in my heart that the weather will be fine for me not to walk during the run leg. I drink a lot of fluids prior to the race day just to hydride myself up as lessons learned over the past races. I've had a dream during the night with my whole body sweated as I dreamed of the race day is raining during the run!! hahaha....funny to found out when I woke up in mid night :) and surprisingly it was raining during the run, hahaha......

From left: Jason,Don Cecil,me and Sharom - lining up for the hot day ahead

On Saturday morning, after having a bowl of mee with a egg, we cycled towards the transition area to make ourselves ready for the big day!! The sun is high up in the sky in the morning at around 8am. As a first timer to Desaru, I found that the sea water there was clean but choppy. The waves there is suitable for surfing! I did a warm up swim, heading just 50m out the sea to feel how to strategize myself later. I knew I've to do head up swim more frequent as I don't wanna lost my direction and precious time in the wavily sea water.

Pro Triathletes - they said they are pro, look pro, but not so pro as I think :(

Can you see how shining is the sea water?

3,2,1....boom!! All the triathletes dashing towards the choppy seas!! I was running like others and plunged into the nice cool water with almost 1000 participants :) What a good experience for an open water swim :) Due to the strong waves, most of the swimmers were pushed together and I'd a tough time in battled with the rest who were swimming near me. I knew that first thing to protect was my face, I did head up swam, breaststroke, kicking the people around me and of cos being pushed or pulled many times. Only after the 500m out in the seas then I found my rythms. I tried to swim at my pace with Michael Phelps strokes in my heads. To my surprise, I'm touching a pro-triahtles towards the first loops of swimming. Wow....am I that fast, or he was just being trapped by others just now? I just got no time to figure it out at that moment, I knew I need to keep my pace. After 2 loops of swimming - 2k swim, I was among the front swimmers to emerged from water as I heard others saying "Wah Kun, u swam very fast ler...." , em....sound nice to hear that but if I can hear them saying "Kun, u run very fast liao ar!!!" , then will be more satisfying for me :) I had a great swim that day even though with strong current and waves, managed to finish the 2k swim in 42min59sec ahead of most of my friends from Chin Woo :)

This is the pro who I touched his feet few times

I looked pro, am I? hahaha....

Coming in to T1, I put on my cycling gloves as to have a comfort grip on my aerobar. I applied lots of sunblocks on my body parts where ever I can reach. Right after the first turning, Don and Cecil had passed through me. As planned, I will complete my Half Ironman race according to my heart rate monitor, advised from friends and internet research. I tried to keep my HR at 155bpm and cycling with less stress on my legs. The cycling legs required 3 loops of 30km cycling which covered lots of hills with lots of head winds during the course. This was a non-drafting race and I told myself I've to complete this race with head up. There were many triathletes drafted each others during the cycling loops, I really looked down on them, they are rellying on others to finish the 90km, what a shame....cheaters :( I've prepared myself for it and did a 160km cycling to Lukut 2 weeks prior to this race and I felt confident on the saddle :)

Carmen tailing behind me while finishing 60km, still feeling good although under hot sun for 2 hours ++

During the first 2 loops, the are numerous triathletes passing on my right. I just keep reminding myself no to be emotional, stick to my race strategy with my HR below 155bpm. Coming for the 3rd loops, after 2hours plus grueling cycling under hot sun, the cycling leg based on my race strategy paid off. I started passing others with my cycling speed still maintained at my comfort level. Some even stopped by the road side to massage their thighs as a result of silly mistakes they made in the previous loops."Hey man, this is not OD race, this is Half Ironman race, don't do the stupid things if you haven't tried it before, u r killing urself!! ". I even felt a bit happy deep in my heart when I saw this scenario, as I know if I were did the same in the earlier cycling part, I would end up DNF for the race even!! I came hear to finish the race, not to see others crossing the finishing line!!

God started to sympathy on us and sprikle us with his holy water during the last loop of cyling legs. I felt so relieve and looking forwards for a comfort run leg. After the 90km ride, I was hoping my leg will response well enough after the sweats I'd put in so far during the trainings. The sun was still up high in the sky while I was in T2, I just reapplied sunblocks on my limbs and shoulders as the sun really "fierce" on tat day. Some more we were racing near to the beach, I knew I'll become "Ane" after race :)

Looked fresh and happy coming out from T2

I was really happy running out T2 with fresh legs which I never experienced before during any of my triathlon races :) I'm so confident that I can finish the race without walking!! For the first time, I'm overtaking so many triathletes during the run legs, I'm glad to do tat during Half Ironman race. The run legs required 2 loops of 10.5km run which we can get some cheers from others. I finished my first 10km in 1hour15min and my legs stop compromised after the 12km mark. Luckily God showed his mercy again at that moment, we had a complete cooling run under the rain, the sunblock which I applied b4 was useless. I started to feel the tiredness on my legs after the 12km run, luckily all my joints were not protesting. Up to this stage, my legs muscles still working fine, but I just need to slow down as my energy level reached very low, my tank is almost empty. I just consumed power gel during my race, not feeling eating any solid food at all even they provide banana as well. My sugar level is dropping and I just felt like drinking coca-cola. My friend's wife who is supporting us gave me a cup of Milo iced and that really help!

Drinking Milo iced to regain energy level

During the last 4km, my tank left <10% onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hZ6OziO3Blw/SKkU7ax69UI/AAAAAAAAAIo/iIhM0gs50hc/s1600-h/IMG_1178.jpg">
Razali, the undeniable Triathletes of Malaysia, finishing strong ahead of the rest of Malaysian

Lessons learned during the race -
1. Practice more on the running, most triathletes success because of the strong running legs!!
2. Fueling is very important for long distance race, need to practice this during the trainings.
3. Practices make perfect, keep training for a stronger next race!!!
4. Don't give up, the angel and evil is within you!! You set the goal, you achieve it!
5. Enjoy what I'm doing, don't compare too much with the rest, the result will improve after
pains and trainings

2008-07-27T18:29:00.003+08:00

Sunday Long Ride

Woke up at 5.30am on Sunday morning. The road is so quite and many were still in their dreams when I was cycling towards Cheras Kajang Highway to meet my cycling kaki for today's long ride.

Today's plan was to cycle from my house (Cheras batu 3.5 - Kajang - Sepang - Lukut). One way was 80km, total distance covered were 160km with time elapsed at 6hours20mins.

I planned not to drafted anyone along the way as to train myself to be prepared for the upcoming Desaru Half Ironman Race which is non drafted race for 90km.

Luckily the sun is "on leave" while I'm out there today, but still my skin was getting tanned and look really like a malay guy now:)

2008-07-22T13:30:00.008+08:00

Some good shots of the PD International Triathlon 08, July 20

"Baja Hitam", cyclist of the day!!

I was in this situation last 3 years :(

(from left) Ah Sui and Mark(from Melbourne) and me after the race :)

Mark looked like enjoying the run a lot under the hot sun!!

If you thinking twice before joining a triathlon, you should ask this uncle :)

Part of the stretching to release buttock cramp before swim, hahahaha :)

Look at the swimmer in blue swimming trunks, like going to market to buy vege, hahaha:)

OMG, others already started swimming, this guy still need a hug before swimming :)

There are 2 swimmers looked leaning backward to have a spring reaction for a faster dash towards the sea, hahaha...macam-macam :)

The gal at right looked like finishing praying before running towards the sea !!

This guys really sensitive to camera - "oi bang, tengok depan, jgn toleh ke belakang la..."

2008-07-21T13:18:00.026+08:00

Port Dickson International Triathlon 2008, July 20.

Swim leg : As I was being the first wave of the swimmers to start of swim, I thought I'll have a clear lane during my 1.5km ocean swim. Right after the start off, I was already blocked by couples of swimmers around me. After 250m swim out to the sea, there are still 3 swimmers kept swimming alongside with me with most of the time I have to stop and swim to their left or right, making my swimming time affected. I remember there was a swimmer kept pacing with me till the last buoy, he either kept touching my foot thorough out the first 750m swim or I'm the one that touching his foot. Making me a bit frustrating as the whole swim lane was so big but the 2 of us kept banging each other.

After the last buoy turn, I changed my strategy and swam away from anyone near me and finally came out from water @ 25min13sec, not a good time but I still felt comfortable after swim. I was thinking if I'd swam away from the annoying swimmer at the first hundred meters, I would probably hitting even better swim time. One thing that make my swim comfortable was mainly because I saw bubbles coming from the bottom of the sea during the 1.5km swim. I realized there were rescue scuba divers down there and felt secure with that :)
Thanks for Mr.Chan's well race management.

Right after coming out from water :)

Bike Leg : Leaving T1 alone as the front pack dashing out too fast!! When I was pushing my bike out from the T1, to my surprise someone stole 1 of my powergels which on my bike :( Luckily I still had 1 more there. Stick to my plan to refill during the first few minutes while waiting for chase group. Right before the 3km mark, there was a lone cyclist whole cycled very hard passed through me and I quickly drafted him behind. He was pushing so hard, kept pushing the speed and didn't slow down at all during hilly slopes, dr0pped by him as my plan was to keep my pace and reserve the energy for the run.

After 6km mark on the cycling leg, Sharom (the best Duathlete of Malaysia) passing me with cruising speed. With the confident that I have in me, I drafted him for about 5km. Around 3-4km of drafting behind him, I felt short of breaths and can feel that my HR was very high. At a glance at my cycling computer, wow!!! I was trailing behind him @ ~50km/h. 2things were in my minds at that moment 1)I was amaze how had I improved in my cycling that I can drafted Sharom for such a distance, 2) I knew I'm gonna suffer later on as I was almost all out during the first half of the cycling leg, it was a wrong person who I drafted :( My heart was almost popped out from my chest even I just sitting behind him!! Siao....I decided not to killing myself as no point pushing myself too hard and jeopadise my whole race after all.

Shrom Abdullah, the top duathlete of Malaysia.

Only after I stopped drafting behind him then I realised I was using too much of my energy to tail him. I kept telling myself to breath harder as to reduce the "lactic asid" effect on my legs. Whithin minutes, there was another chase pack approaching, I buckled up myself as to make sure that I will drafted this bigger group towards T2. There were roughly 8 cyclist in the pack and the front cyclist looked really crazy, kept pushing and jumped from his saddle many times, his breathing sounds like a crazy man!! I just focusing at behind and not to drop from them.
After the 20km mark U turn, everyone was again jumped up to push harder, I was so excited as this was the fun of the game :)
During the cycling leg, I saw 2 accidents all just near to me. One man flew up in the sky when I turned behind to see him as he shouted, he might get a terrible injury afterall. Another one was right in front of me with 1km towards T2, thanks to god as I was just less than 5m from him while another cyclist who tailing behind him crashed with him and both down by the road side!!

Run Leg : My right thigh felt abit hard before I got down from my bike and luckily there was no cramp when coming out from T2. I felt fresh but not dare to push any further as I want to enjoy my race :) Compare to other races, not so many slow runners passing me during the run leg and I really enjoy this. Probably this is because we started with different start waves. Anyway, I managed to finish the 10km run with more than 1hour and far out from my PD personal best time of 2hours58min :)

Summary : I have improved in swimming and cycling for the past one year but my running still my weakest leg. Next focus will be my running leg :) I know what to do now.
Desaru Half-Ironman 2008, here I come!!

"phew phit", looked like shampoo ads for bulu kertiak, hahaha:)

View @ transition area with all the bikes on the road!!!

First pack of damn fast cyclist coming back to T1, I think they did it in less than an hour for 40km ride -_-

Me going out from T1 after 25min of 1.5km swim.

After a grueling 40km ride with average 32km/h, I was abit cautions going out from T2 with my thighs start giving me some pulling sensation :( Compare to last time, I was more prepared to face my cramps on legs now, I know how to make it works as I want :)

Finally the race is over under hot sun with a time of 2h58min. This timing was far out from my PB did here in PD last year with 2h41m!! Yet, I still felt the satisfaction during the race as I've improved tremendously in my cycling leg over the year.

Don Khor, the best chinese veteran triathletes of Malaysia. Not so many people including the youngesters who can overtake him during the run :)

Chee, Ironman who we train together :)

Ashoka(Cyclist in red with gold helmet), his new 2nd bike cost RM20k, his helmet cost RM1k. U can go for high end of a bike or focus on the preformance instead :)

Er Win, ex-swimmer and ex-lifeguard, going for hardcore diving now !!

Kar Seng, upcoming triathlete :)

2008-07-21T12:49:00.004+08:00

Ex-USM Lifeguard Wedding Dinner

It was WAN Shafiza's weddding on the 12th July held at Sheraton Hotel Subang. There were ex-USM lifeguards travelling as far as Penang and some flew from Singapore just to share the joy moment with Wan:)

Raja Sehari - Pengantin baru :)

Group photo

The gals/ladies group

The boys/men Group

Happy Group Photo on the stage !

I actually went for long ride the next morning from Cheras to Ulu Langat. Started from my house at 7am and returning home at 12.30pm!! The sun is laughing at me when I'm cycling up Ampang Hill where I think that's the moment my heartbeat reaching 202bpm!!! It was more than my max HR. But I was satisfied with the ride and will do it again this coming weekend as my preparation for the Desaru Half-Ironman 08 on 16th Aug 08.

Next update will be my race report on yesterday PD Triathlon 08.

2008-05-27T10:56:00.006+08:00

Disaster in My Running Fitness

It was a continuous 2 weekends running disaster for me over last 2 weeks. While I'm too focusing on my cycling fitness and swimming over the pass 3 months, I've totally neglected my running power.

I should have noticed it when I ran the last 10km during the A Famosa Triathlon 08 where I was overtaken by many not so good runners even including some old fellows, again!!! The follwing week was the New Balance 15km run where I haven't ran that much of hilly run before, I was stunned when I knew that I still need to go behind BNM before reaching another small sloops reaching the finishing line. I was totally ran out of gas at that run.

No training = tu lan while running

I was so dissapointed with the run and started training on the following Monday which was Wesak Day. And came on Wednesday night, Don asked my to join him for PD Half Marathon run last Sunday, I thought of giving it a try as a training and would probably improve my running fitness on it. To my surprise, I was totally wrong, I was not prepared for that distance at all, I was hit to the ground at 14km, walked all the way back to finishing area with head down.

I knew I've to changed my training plan onwards now. I'll be focusing more on the run legs while not ignoring the importance of cycling as well. My next race should be Kenyir Lake Triathlon 08 in July. Ultimate goal this year is to finish the Desaru Half Ironman in Aug 08!!!

2008-05-15T11:27:00.000+08:00

Focus On legs works

I was playing badminton with my company staff prior to my swimming session last night. Feeling good on court and surprisingly felt not so taxing during the swimming workout in Chin Woo. That reminds me how I strengthened my legs muscles last year prior to PD Triatlon 2007 where I hit my PB.

Looked sufferring after the swim leg last year in PD Triathlon, but managed to get PB :)

It's been 3 months after returning from Papua New Guinea where I had badminton as my only sport those days.

Papua New Guinea Badminton gang, standing 4th from left is Uncle Chan, he is already 70+ yrs old and still can play well !

Running a 15KM New Balance Run this Sunday, hope to push for it if possible.

2008-05-14T11:10:00.000+08:00

A Famosa Triathlon (Melaka) 11th May, 2008

This is the first Triathlon in Malaysia for the year 2008 where most of the Malaysia Triathletes already brushed up their skills towards the new season.

Mr.Chan, Main Organiser for Triathlon Malaysia

I've been back to normal training in the early of March after suffering feet injury called Plantar fascia which is the connective tissues supporting the arch of the foot. I got back in training on my cycling leg first when my foot injury is being healed by doctor. I got to cycle 1 hour for almost 3-4 times a week on a trainer and that training really paid off for me.

During the cycling trainings with Mr.Chan and Chin Woo, I finally managed to follow the front pack and feel strong after that. While my swimming is back to full swing as well where Mark from Melbourne joined us in March.

Mark, a tall guy from Melbourne

I hardly run a 10k during my training and that really spell out when come the last leg of A Famosa Triathlon this year.

The swim was approximately 1700m with 2 loops in the lake where the water is not really that bad as others used to described. I was out from the water after the first 3 main groups with the time of 27 min 55 secs. My nephew and niece with uncle and aunts were there to cheer for me as well. It's a good feeling as some familiar faces/sounds being heard after the swim as a good motivation to move faster.

My Nephew Kai wen, and Niece Sin Yee

My wife managed to caught me during my swim

I saw Cecil was buckling up his helmet b4 leaving T1 and soon Simon was following me. I managed to leave T1 b4 Simon but didn't able to follow his pace as he is pushing real hard to catch Cecil. I was drafted on and off before Sam came with Randy. I follow them towards the U Turn and all the way saw the accident happened to a Singaporean girl and 2 other triathletes who after the race only I knew was Krisnanh. Heard that the another guy's collar bone was broken and the girls was suffering from a serious wounds on her back. We mananged to cycled in a group of 5 before we met Stephanie half way where she seemed to be having relax cycling. She jumped on us but was eventually dropped from us and until the last big hill before turning into A Famosa, I was dropped by the pack and cycling alone back in T2.

Leaving T1 with strong determination on big leg

My legs just didn't react after the cycle not because of pushing to much on the bike but just merely I don't feel good at running after neglected it for so long. I think I was passed by more than 50 triathletes on the run legs. I was ways ahead of Carmen, Chee, Ah Sui and Lexter. Only Lexter was behind me when I finished the race on Sunday. I must admit that even though I feel strong on swim and cycling legs now, I still need to improve further on my run leg if I need to improve my PB.

Was pushed during the last 30m towards finishing, happy it's over finally :)

My wife n me posing in front of the finishing gate.

Next race should be in Kenyir Triathlon in July 2008. See u there :)

Cheers.

2008-03-25T20:57:00.001+08:00

Triathlon Training Back to Normal

Saturday, 22 March 08 was the first road cycling for me since Aug 07. I started cycling on the road again only after weeks of indoor cycling trainer workouts. With the stamina and self confidence gained back after weeks, I worked up early in the morning to resume my Triathlon training.

I cycled alone to Lake Permaisuri where each loop around it is estimate 4km. I targeted to finished at least 40km at first as I still doubt on my fitness level. To my surprise, I feel quite good and comfortable on the saddle. This must be the results on indoor trainer workouts.

I tried to push whenever possible and tried to keep my heart rate within my training zone of 139-158 bps. I covered all together 51.8km within 2hours 6minutes. Average speed at 24.7km/h. I'm satisfied with the result as this was my first road ride so far. I will try to make it another long ride this coming Saturday as I might cycling to Ulu Langat from my house which will cover approximately 90km.

Today, 25th March 08, with the new Brooks/Radius R7 running shoes which I bought last Saturday, I started my first serious running which covered ~6km within 33 minutes, a timing which I'm quite satisfy but there are lots more need to be done on my running leg. My heart rate was up high between 170-177 bps for the total running and I feel lighter after the run. I will try to increase the running distance as not to repeat the same mistake twice.

2008-03-09T14:55:00.000+08:00

Here I am 2008

I was rested for triathlon training/activities since Aug 07 due to outstation jobs in Papua New Guinea. The most I did when alone in PNG was playing 3 hours of badminton in a single day/3 times per week and running for 35 min on once in a blue moon basics.

After wearing the wrong shoes to play badminton aggressively in PNG for 3 months, I finally get my feet injured. My right arch is having plantar fascia, a type of foot injury where I feel extremly pain during the first step in every morning when I'm standing up. The situation getting worsen when I just ignored the pain during Sept - Dec 07. Until Jan 08, after I've badly twisted my right ankle in Brisbane, my right feet is so painful that I even feel the pain after wearing shoes and walk on carpet surface.

I asked my fren, Lily and she introduced me to have a check at the one and only Podiatry specialist in Malaysia which the clinic in situated in TTDI. After a few treatments done for my twisted ankle, I finally get the injury cured and now is focusing on healing on my arch pain or plantar fascia problem. One very good thing about the podiatry specialist is that he believes in non-medical treatment for podiatric diseased than all the other doctor who is only focus on pain management. I'm now waiting to get my custom made insole to be ready and will resume to my running after that. Imiss those running days, kind of feel like just wear a shoes and run out there.

I actually did run a normal jog of 30 mins around my house area last sunday after 1.5 hours of trainer cycling in the house. I don't feel any pain until today and will take extra care of my feet in the future. I'm now focusing on getting my stamina back and did alot of indoor cycling and yet to try the road biking yet after almost 6 months absent!

Here I've set a target to better of all my timing in each triathlon races this year and think big to participate in this year half-ironman race. Let's work towards the goal!!

Here I come , triathlon 2008 :)

2007-07-24T09:01:00.000+08:00

PD International Triathlon 2007, July 22

It was a raining day on Saturday for the PD Triathlon Sprint event which Don Khor secured a second placing and had some revenges on his rivals. The Elite Triathlon race was postponed to Sunday morning ahead of age groups waves start due to downpour as well.

We were unhappy with the organizing committee of putting the briefing before the dinner which dragged the dinner to start at 7.45pm. This year PD Triathlon registration fee shot up to as high as RM90 which according to the committee will ensure better race management and better dinner meal as well. However, we were very dissapointed with the foods served on carboloading dinner. The food is really tasteless and not much choices, for a RM30 voucher it was really not worth the money. We had 1 round of food taken as dinner and opted to go for extra dinner at our own cost near PD town. Luckily I have a good dinner out there, I can slept with full stomach.

I woke up at 6.15am on Sunday morning, had final check on my bike setup and all the neccesary that need to bring to the starting line. Heading to the transition area and had my body mark done. Felt great with the day as I did my PB here last year and looking forward to do the same this time.

The swim course had been changed and I would say this is better as the were less turns and make the swim faster. I had a very good start in the swim leg. The water temperature was cold and warm at different spots but this was no effect on me. I emerged from the shore after 27minutes and heading right to the T1 and still feel fresh. I didn't clip my bike shoes on the pedal as I think this would not make me faster in much time.

Started the ride alone and quickly refilled myself with a gel and water while waiting for other cyclist to come near me. After the first round-about, a caucasian from middle-age group approaching. I buckled up myself and put on higher gear to draft behind him. For him, this make no harm to him and he just ignore me. After the first traffic-light turn which saw a small slope, he attacked and I just focus to work harder to not letting him slipped off. Managed to draft him after the first hill. There were many slopes along the bike course and I eventually lost him after the 3rd slopes as he was attacking at each hill. Right after being dropped by the mat salleh, another local rider approaching me and I drafted him as hard as possible for roughly 10km. I overtook some elite rider along the way and managed to see the first group 2-3km before the u-turn. I've drafted more than 5 different group of riders and saw a few bike accident along the bike course, finished the bike course in my PB bike split of 1h14min. My target was to checked out from the T2 within 2 hour and I knew I was right on track when I started my run. My legs responsed very well after the tense riding and I'm very happy to be able to feel it after the ride.
For the last 2 years, I can see Ah Sui and Carmen entering the T2 when I was on my run, but this year, I can only see Don Khor which meant that I'm ahead of Ah Sui and Carmen this year. I try to pace myself along the 10km and were overtook by many runners especially the relay team runner whose legs still fresh. I knew that I still can improve my overall timing by running faster.
I felt my thighs started to have the sensation of cramp and slow down on the last 4km run. After the 5km u-turn, I'm still ahead of Chee, Ah Sui and Carmen but I knew Chee will be the first one to catch me and he did it at the 6km mark after the petronas. I just don't want to hamper my run to try to push hard following him. Actually I know I can run a little but faster but I just keep low to myself as my target is to make my PB timing faster than last year. Along the 10km run, I saw a lot of friends who were in front of me were tailing behind me, what a surprise.
I finished the race in 2H41minutes with pride and this is my new Triathlon Personal Best time ever. I'm happy with this and big thanks to Ah Kong, my cycling partner who had been riding with me for the past 1 month and I think my improvement in cycling really help me in my trithlon.

2007-07-16T09:49:00.000+08:00

Final Preparations for PD International Triathlon 2007
It's has been the fourth continuous weekends that I did my long ride in preparations for the PD Race 2007. I knew that if I need to have another PB this time, bike fits is playing the major role here.
I started with 43km in the first weekend training for bike fits, follow by 89km ride to Ulu Langat from Cheras, 87km ride the same path but via Ampang Hill on the way back and yesterday took all my courage to join Chin Woo TriTeam to ride to Titi from Cheras with the distance convered 137km in total!
Frankly speaking, I purposely put in lots of hill works into my training programs. Especially yesterday ride to Titi, hill works contributed around 30% of the whole ride, ~40km hill climbs.
Ah Kong was with me during my 3 long rides. He was my mentor and taught me a lots on technique of cycling especially in hill climbing. I feel more confidence now with hill climbs compare to last year. I seldom feel cramps even after yesterday long rides and the main factors are because of the cycling techniques that I applied and the bike pisitions of mine.
I'm ready for this weekend PD race and hope that I'll have another good race ahead :)

2007-06-13T12:14:00.000+08:00

Kenyir lake Triathlon 27th May 2007

It's been 3 weeks after the race and now only I put my thought of the race here. As I've been in New York for the past 2 weeks for business trip. No time for it.
Still fresh in my mind on what happened during the entire race.
I had a not so comfortable swim leg where I was out of the water clocking at the time of 26min!! Getting slower in my swimming skills.

Took my own sweet time to put on sunglasses, helmet, shoes and race # before coming out from the T1. Right after the first hill, someone from behind shouted "On your right!", saw one fierce looking female triathlete passing me! She even stared at me as if I'm blocking her whole road. Too slow, until overtook by ladies just at the start of the cycling leg.
I tried to cycle as comfortable as possible because I've set the target this time to finish (not to push my bike at the last hill) the whole cycling course,not as the 2 continuous years before.

All the way, I tried to pace as many riders as possible within my reach. I've tried to follow at least 5 different groups of cyclist during the whole course and end up as normal, being dropped at last :(

For that, I realise that if I wanna be racing well in triathlon, I must have a strong or at least good cycling leg, all thing will get done after that.

During the last hill climb, Don Khor is actually running just 50m behind me for his last lap. I knew that he was there and I determined to not let him overtook me,else kena tease again when I'm back to Chin Woo swimming session :) Luckily I managed to climb the hill and finish the cycling leg in 1 hour 37min, wat a shamefull timing.

Amazingly after many hills climb, my legs not protesting by any cramps :) Felt so happy and thought that I could finish the race in 3 hours. Ran out T2 with confident run as the sun already high in the sky!!

At the fisrt junction, saw Razali dashing to the finishing line with Ah Wei just following behind. He is as good as a youngster!! Really hope that I can run as least 50% of his speed during the running legs in triathlon. I managed to overtook someone in the running legs. It's a consolation prize for me indeed. I even saw triathlere coming back with their bicycle when I'm finishing the 1st loops. But I know that these are not the groups that I should look at, should be the other wy round, e.g Ah Wei and Razali group :) My legs started to cramp when I approaching 3km, it was a tough race as the sun is very high at that time, the are plenty of works need to be done before I race in Half Ironman next year.

Everytime when I was passing the finishing point for my running leg, cheering pupils did a good job and boost my spirit high. Hope we can get this type of road support more in the upcoming races. Finally finish the race in 3h24min with the running leg clocked at 1h17min. I know what I need to prepare myself towards triathlon after each race and I think I'll come back stronger in the next race.

KK

2007-05-25T08:36:00.000+08:00

Pacestter 15km Run Photo

These are the photos that I downloaded from Pacesetters website.

Men Opens Champions - All Black Men from Kenya.
Top 3 runners passed me before I finished 1 loop!!!

Men Veteran Champions - The French was in front
everyone except Kenyans only !!!

Malaysia top speed runner -
Fong Tong Lim

Chin Woo Top Ironman, not in a
good running position as he is
focusing in biking, preparing for
cycling trip to Johor within 1 day!!!

Sam, a fresh retiree :) Looked
good even after accident last week!!

Carmen, ran a good race :)

Ashoka, definitely worth the
cameraman's effort :)

Me, look so glumpsy, looked fat on chin.
Had a good race, more confident of running now :)

2007-05-21T15:10:00.000+08:00

Pacesetter 15km Run, May 21, 2007(Sunday)
I was feeling tired the whole week after last weekend hills cycling workouts. Moreover, I have not sleep well thru out the whole week. Friday night during swimming session in Chin Woo Swimming Pool, tiny insects went into my right eyes and caused me abandoned my Saturday cycling plan. Whole right eye swollen and reddish the whole day.
Slept early on Saturday and felt nont confident for the 15km run. Started the run with normal pace ~slow :( , many runners passed me by during the first 5km. When come to double hills, more and more runners slowing down. Told myself to hang on and try to keep the foot cadence consistent. Managed to cut back a few runners.
Saw the first 2 Kenya runners passed me by on the roundabout, their speed were superb fast. Both of them also breath heavily, sweat heavily as well.
After that saw a mat salleh was tailed closely by another Kenyan runner. They looked like rushing to somewhere. Right before the last hill back to Tugu Negara, saw a chinese guy came in. Wow, I think he was the fatest Malaysian so far. Even Don Khor said that he is superb, local indian also can't match with him....
I saw Siao Wah and Shenee during the last climb towards Tugu Negara. I tried my best to strike from there and amazingly, I managed to finished the last 2km with a good speed and cut alot runners for that distance.
Overall, my timing was poorer than last 2 years 15km ( didn't join last year). I think my running has improved but the slow timing mainly due to the changed of path, more hills in this year 15km indeed. I felt fresh after the run and satisfy with my run this time. Will work hard on building a good running base.

2007-05-14T15:49:00.000+08:00

Saturday and Sunday (12th & 13th May 07) Hill Work at Double Hills plus the thrilling hills near Hockey Stadium.

Saturday morning reached Bukit Aman car park @ 7.20am. Ah Sui, 3 times Ironman finishers reached after 10min. He put on his running shoes and did some speed work at car park area until his whole body sweat before start cycling with us. Ironman is different man.....
We started at 8.40am when coach, Mr.Chan has arrived and told us to put our shoes in his van for after bike's run. He told us to do 3 big loops which covered hills before Selangor properties,double hills, the amazing >45 degree hill and the hockey stadium hill. After the second loops, he told us to just finish another small loop which consists only some small slopes. Great to hear that after the 2 big loops as the sun was high in the sky. Right after the bike session, we changed our running shoes and did a ~2km minor hilly run. Tried to push towards the end as my legs felt fresh, surprisingly good :)

Sunday morning, we started at 8.20am. This time was a big group, even Kimberly also joined us. We did 3 big loops plus another running session at the hockey stadium areas for 2 times. Those capable ran 4 times like Eugene. The sun was blazing hot, just keep on drinking water whenever possible to keep myself hidrated. I'm confident now compare to last week on my bike leg. Eventhough feeling minor cramps towards the last running part, but I felt stronger this time.

There will be another hilly biking session this coming Saturday. Time will be 8am start at Bukit Aman car park.

2007-05-07T09:29:00.000+08:00

Bukit Merah International Triathlon, May 6,2007
After my last triathlon race since July 2006 @ PD Triathlon, I've never raced since then. I've working hard on improving my base running. However, my training was on and off affected due to my working scheduled that required me to travel to other countries. I won't blaimed it's because of my work that make my Bukit Merah Triathlon the worst triathlon race that I've ever have. All because I have some other thing to focus on e.g wedding photo taking session, wedding lunch preparation and of cause work related stuff as well.
The swim leg was terrible long during this race which was about 2000m!! Before getting down into the dingy dark colour lake, everyone was so surprise that the buoyant which marks the swimming loop were located so far. I swam for 41min 35sec which i think was arnd 200om ++.
My arms felt really tired after coming out from the water, I thought it was ok as the following legs mainly focusing on legs muscles.
I got on my bike and took over by Mun Yong in the 100m turn. He is full of potential to become a good triathlete for Malaysia one day. I following him (not drafting) from behind as preparing myself to ride on a group which coming from behind later on. After 4km mark, Hairul and Don Khor riding fast from behind, I tried to draft behind them for a while, the computer showed 38-39km/h. I lead the pack for a while and my thighs felt the push, I can't push this hard as this was just the starting of the 40km ride. So I just back off after 1km following. Later, another mat salleh came with a good speed coming from behind and this time I follow him for arnd 5km. I push for it and eventually dropped again to rest. It's been around 6-8mths that I've never ride bicycle on the road. I can't make up the speed when I need it.

By the time I made the U-turn, Ah B was following behind closely. His packs pushing really hard @ 40km/h and I again pushed hard to follow them. This time I really feel the thigh muscles start forming asid lactic. Later when Ah Sui and Carmen came, I can hardly draft behind them eventhough their speed is not really fast. I dropped from their group during the last 10km and ride alone back.

When come to T2, my worst nightmare came to haunt me again. My right thigh changed shape due to terrible cramps. I knew it's absolutely due to my low mileage on biking. I rested at T2 for about 5min before I can walk. It's a bad day for me.

I struggle during my last 10km run, saw many people jumping and running actively but not me, felt really sad for it. The first 5km took me 45min to cover it and only after that I can run on the 2nd 5km. However, I can only finish the whole race in 3h24min. Felt so frustrated for myself.
I will put more efforts for these coming 2 weeks in biking to prepare myself for Kenyir Lake Triathlon on 27th May 07. Wish to make it below 3 hours race.

2007-02-12T15:54:00.000+08:00

Back From Jakarta Again

It was another business trip to Jakarta on business trip. Purposely try very hard to get apartments with gyms and swimming pool facility. I was stayed in Summerville Apartment in Kelapa Gading, North Jakarta for 4 weeks from 15th Jan - 8th Feb 07.
I'd planned ahead of my running training during the stay in Jakarta. For the 1st week, all thing worked out just fined. I did approximately 42km during the 1st week in my running log. I included swimming sessions during the 2nd week training as the swimming pool is well maintained with the length of 50m. Logged ~ 32km during the 2nd week. Things getting out of order when my right toe got bad cut when i hit on the stairs on the 3nd week's Friday night, can't really work properly!! But recovered quick to logged a ~28km run during the 3rd week and the worst part is, gym was closed due to flood in the apartment. Didn't run since 2nd Feb until 10th Feb 07.

I did a slow jog after > 1 week not running. I did it in Stadium Tun Fatimah, Bukit Serindit Melaka with the new Reebok running shoes that I bought in Jakarta for just RM60. Heel was feeling pain during the first day run and subsided after a while, maybe my foot is not fit to the shoes yet. Feel tightness on the left kneel, and both thighs.

Will get a new running shoes today and start back my running to improve on my running leg as my preparation for August 07 Half Ironman in Desaru,Johor. Hope I can make it with no injury, just put my finger cross :)

2006-12-18T10:25:00.000+08:00

Now I'm in Jakarta for business trip again. Staying in Le Meridien Hotel with the gym and swimming pool facilities, I've started my base training here mostly to buid a solid runninng base.
From 12th Dec - 17th Dec 06, my running log so far recorded roughly 40km run a week. Saturday woke up @ 6am to put my foots on the treadmill and began a solid 2hours run-bike-run session.
Managed to complete a 60min run, 40min spinning and another 20min slow jog to make my legs muscle adapt to the transition feel. Feeling heavy legs during the last run, that's even run in air-conditioned room with no cramp's worries. But at least now feeling better with my running stroke, more confident.
Everyday wake up @ 5.45am to do a 45min run and catch up a complete breakfast before start working in office. Feeling great for it.
Target is Desaru Half Ironman 2007 in August 07.

2006-10-09T10:31:00.000+08:00

Saturday Ride from KL to Melaka, 7th Oct 2006

It was a very hazely morning when we were gathering at the Cheras toll at about 6.45am. We have 10 riders all together for this ride and just nice to form a 2-2 formation towards the kampung road. My only concern was how are we going to ride until Melaka if the haze if so terrible all the way to Melaka!!??

The sky looked cleared after we passed Bangi @ around 7.30am. We have a good ride all the way to Lukut. At one point, when Ah Kong was leading the pack, I did follow him at the speed of >40km/h!! I was left behind of the first pack when we start climbing after the Sepang junction. Only left Eric, Ashoka, Ben, Ah Wah and me were in the 2nd pack up to Lukut for a break.

I could feel the sensation in my thigh when I crawled up the hills near Lukut.
But I know tat I'm not gonna make it easy to the finishing point at Melaka.
After the break at Lukut @ arnd 10am(I took 1 ORS and a packet of PowerGel), we were heading to Melaka passing thru PD. I saw the PD Triahlon venue where I did my PB for triathlon event.

I was the last rider even before the hill toward Marina Bay as my legs really cried for stopped. I have no choice but stop to refilled a can of Cola in my bottle.
I know tat I'm gonna struggle to the finishing point as my flat ride alone also not more than 20km/h. It make me really dissapointed. Without a proper training and sick for the last 1 week and no any training done. I really admit that my fitness level really low compare to my century ride.

I still remembered when I cycle up a slope, my thighs were cramped and I really wanna give up. But I keep telling myselve that I must stand it to make myselve stronger. After the hill, my thighs felt ok, without any cramps symptoms. So i hammered my legs to allow myselve to move faster as the sun is high in the sky with the heat on my legs and hands. I have to keep on pedaling.

@km 125, Lily was passing me and the time was already showned 12pm, I got no choice but to give up and take the car. What a shame:( as I know i might be ended up reaching Melaka in the evening. My legs cramped like hell when i stepped down from the bike.

I've failed at my first attempt to ride from KL to Melaka. However, I'm glad that I still can ride this far as I totally din prepare for it due to sickness. One thing for sure is that I'll come back on the same path in another day.

Distance covered : 125km
Elapsed time : 4h55min
Average speed : 25.6km/h

2006-09-18T09:24:00.000+08:00

Mizuno 10km Run, 17th Sept 2006 (Sunday)

I arrived at the Padang Merbok @ 7.00am waiting for the race to start @7.30am. I missed last year run and this was the 2nd Mizuno 10km run.
I started off with a good pace with no one around me that I knew of. After reaching the Bank Negara back hill, Iwata's son n Mun Yong already tookover me with a steady pace. What a shame to be overtook by small kids :(
Then it come my Chin Woo gang, Ah wah n Ah Soon running and chit chatting, 10km for them is like kacang putih la. Ironman Ah Sui following behind quietly and I was feeling surprised cause i manage to hold longer distance before he can passed me after the traffic light turn behind bank negara. I tried to follow him but just cant make it cos it's going up hill, I hate hill, this is my weakest point and where most of the people passing thru me, of cos only for those who really train la.
I felt stronger on the run after a month of training on the treadmill with weight training together in my weekly programmes. I can still cut some newbies that first time run this route.
Right before the water station, saw Chris (KK's fren) from Myanmar approaching me with her loud pounding footsteps. "Shit, I'm not gonna let her passed thru me again, like wat she did in early of the year's KL Marathon where she overtook me @ km20 in Cheras." I focus on my run, keep my breaths constant and focus, focus, focus. Whenever there is going down slopes, I stretched my legs open wide, this is my strongest point in run, striding down hill, passing runners. I didn't stopped for long during the water station, from there I didn't notice of Chris running near to me till the finishing line.
When it comes to hill, I feel like hardly raised my legs to run faster, I think I really need to work more on the hill work, maybe implement more hill run in my weekly exercise.
During the last hill near the Tugu Negara, I saw a guy wearing PD Triathlon singlet, it was Ah Kong, my cycling sifu!! I lost to him during the PD Triathlon and don't wanna lost to him again, pick up my pace and overtook him for a few meters only before he overtook me and dashed from there. I lost to him again in the last km. Really need to work on my run :(
Finish the 10km hilly run in 1hour 1 minutes 35 seconds. Far away from my on target which is 50 minutes. But one good thing was, I improved 14 minutes compare to 1:15 during last year practise run. Must work harder to make it below 50 minutes next year.

2006-08-21T09:33:00.000+08:00

My First Century Bike Ride, August 20, 2006 (Sunday)

Finally with my new bike and the courage from my Chin Woo's friends, I managed to complete my first 161.45km ride from KL -> PD -> KL. Total collapsed time : 6H30M.
We (Don, Moh and me) started from Don's house in Taman Segar, Cheras at 6.50am, met up with Carmen, Ben and Simon in front of Phoniex bus stop. It was a cloudy morning with some haze covering the sky. We passed through 4 tolls!!! Imagine how expensive to drive to PD, that's why we decided to cycle all the way to PD :)
After passing Maybank Learning Centre in Bangi, Carmen tyre puntured and got a quick change by Don. Continue to ride and within 10 mins, Moh got stung by bee on his face when we were just entering the kampung road, stop for a while, checked his face and luckily he was wearing sunglasses, else will hit in his eye.
From there, we pick up our pace and as expected, Don and Simon breakaway with Moh following behind leaving Carmen, Ben and me behind. Within 10 minutes, we found Moh and we cycle in group of four. After Sepang junction, we can start felt of rain. The rain become heavier when we are on our way up to K.Pilah hill, I was left behind by all of them by that time, cycle all the way alone until I met Ben who purposely slow down to wait for me, Thanks Ben:) The rain is so heavy until our whole body like soke in water. But I took it as god bless as the rain reduce the heat which might make me become weaker by the end of the day. We reached at one of the food court in Lukut town and have our chicken rice there while drinking 100 plus to recover. All of the people in the food court were looking at us as we were all wet when we reached there. After the meal, we cycling back to Carmen's house and by that time, my odometer already shown 85km!!

Moh saying that he was very tired when we stopped at Carmen's house, taking a nap to recover as he said!!

We cycling back in the group of five without Simon as he was cycled for more and had his own lunch. Just about 20 minutes of riding, Carmen tyre puntured again. Don told me to cycle myself (as I'm lag behind when come to hill work) and meet me at the Sepang junction. I try to pace myself from there and have a good ride until the Sepang junction. Bought a 100 plus at the Shell, Sepang junction and waited for them for about 10min and cycle with them all the way back. During the last part of the kampung road, there were around 4~5 rolling hills which caught all of us to slow down. And don't know why, I can feel the strength and power up most of hills with good speed, even Don also said that I've improved alot :)
When we reached the highway, I was again struggling back as the sun was high up in the sky and the time was around 2pm. First time I'm still cycling at this hour, under sizzling sun. When we reach the final toll, Ben left us as he was going to cycle back to his house and Don led us back to his house using the nearer but more hilly path. Once again I got the strength to pedal up all the hill until I reach Don's house. I still can remember that was the road where last month I was cramped on my way up and need to call for Lily to pick me up using her car :(
I really happy that I can overcome this hill at this time and I even ride in standing position during the first hill. Overall this cycling trip was very meaningful for me as I did it without cramp on my legs and I can finish it with good riding up the hill.
After all, I think it mainly because of the ORS that I took the night before, breakfast and during the lunch that make me cramp free. Now I know how to overcome my cramp in a long distance training or race :)
The most important thing was I cycled alone from my house to Ulu Langat on Saturday and did a slow jog for 30min before I did my century ride on Sunday :) End of the day, I'm a happy man :)

2006-07-31T11:14:00.000+08:00

Good day, The PDIT 07 result was published this morning but without the split time at this moment.
This was my best race time with 2.56:41 finishing 68, ahead of 19 ppl in my category. Now I got the clue as to how to avoid cramp in triathlon race for me - drink Oral Rehidrated Salt pre-race to boost up the sodium level in my blood.
My swmming split time was terrible as I finished arnd 25min ++ with few of my Chin Woo Triathletes frens ahead of me. However, I still a happy man the end of race day. I think this mainly bcos my new bike which help me to have a comfortable ride b4 the run.

2006-07-26T11:51:00.000+08:00

It has been a while that I've not updated my blog since May. I've travelled to Jakarta on business issue and gained a lot of weight there. However,I managed to complete my PD Triathlon for my best time which is under 3 hours. Glad to have that finishing time.

2006-05-05T11:02:00.000+08:00

Kg.Pandan 5km run, May 4,2006
Right before the training start at 6.30pm, the sky is clear. It's like telling us not to skip the training for today.
Did an easy warm up, not even sweat. Mr.Chan generously telling us that today's event is only one, 5km run on set time. Evryone was given their time target. I feel a bit lazy to run as I'm going to have fun this weekend in Sipadan Island. I was told to run on 4m45s pace per km. That's mean altogether not to excess 23min45sec for my 5km run. I haven't run at this speed before but I told my self to stick to it as hard as possible.
I did the 5km run in below 1km breakdown :

1st 1km : 4m33s
2nd 1km: 4m54s
3rd 1km: 4m55s
4th 1km: 5m07s
5th 1km: 5m16s
Total collapsed time :24min48sec

I felt pain in my left leg calf muscle during the 4th 1km. Just try to focus on my run and want it so much to complete the 5km within 25min. Finally did it but set to run a better time next time doing the same here. Mr.Chan said this is due to lack of millege training in running, advised to run more during weekend. Hopefully won't lead to major injury for it.

Informed Mr. Chan that i'll be MIA for 1 month from now. His advise is to bring running shoes whenever i go and at least run 30min a day. He said there is no excuse to skip running as this will keep me in shape of where i am now, else all my training so far will be wasted. Got it and will keep it to practise it while i'm on outstation trip.

2006-04-12T11:59:00.000+08:00

Track training after Kenyir Triathlon, April 11, 2006
For the whole morning, meeting up with house renovations vendors for quotation. Just got the keys on Monday form Lily & Don. Alot things to settle, mentally exhausted.
Went to track in the evening. Was actually planned to swim non-stop 2 hours at Chin Woo Pool to prepare for the next week Swimathon, Marang. But, decided to skip the race as the house reno still need rounds of negotiation.
Run at Pandan Track at 6.30pm. Mr.Chan was not there, but informed Siao Wah to guide us to run 8 x 800m.I ran the first 3 sets of 800m with the first group of 4 min split time. The timing was roughly 3m23s, 3m25m and 3m28s. Join Ah Siah for the 4th run, managed on 3m48s. Rested for 4min, ran another 800m for 3m11s and the last one on 3m25s.
Legs muscles feel paint but feel good as to sweat out after the run.

2006-04-10T14:06:00.000+08:00

ti Kenyir Lake International Triathlon, April 9, 2006

Time was 6.10am when our room's only alarm clock rang in the morning. We all jumped up from the bed as Mr.Chan told us in the race briefing last night mentioning that the bus will bring contestants to the race starting point at 7am sharp.
I quickly got up and first thing in my mind was to borrow the floor bump from Chee who was staying jz opposite us. After getting everything done, we left our room at 6.50am and heading to the starting point.
The morning weather was a clear sky with the atmosphere at the starting point was so merry. Every participants looked ready for the great race ahead. I took a few shots with frens arnd while doing some stretching and warming up in front of the bike rack.
I knew from the briefing last night that the bike course was different from last year. I'm expecting nothing but a hard hard ride as I'm still riding on my iron bike, hopefully it'll be the last time with it in the race.
3,2,1. GO!!!!!!
I started the race with a not so good/hard swim. Manage to come our from the water arnd 25++ min, once again failed to beat the sub 24 min par (official time was 22m50s but distance covererd was 1400m). Got out from the water and ran upwards to the T1.

Felt abit messy(maybe to long never raced). Dropped my bike and the chain dislocated. Luckily Mrs Chan helped me to put it back within a flash of time. Just b4 I sat on my bike, heard MC announced that Don Khor just coming out form the water(abit slow for him this time).Manage to climbed the first hill but with great efforts as still feeling abit exhausted after the swim and the incident.
Went down the first hill (and the greatest hill) at 70.4km/h. Just right after the first turn to the main road, saw Don Khor passing me. Tried to followed him for a few hundreds meter but gave up cos afraid of cramp.
Riding on a my own for a few seconds b4 another man passing me, think nothing else but just tried to draft behind him. Managed to draft him, but very obvious he was not that fast. After a whole, saw Moh(Penang Ironman) passing me, stick to him and follow him for around 10km. Lost him during uphill. Saw Simon Low, he gave me signal to draft him, pedal hard to close to him but just when come to hill lost him again. During my last big hill before the 20km U turn, I was riding all alone. Putting my hardwork paid during the training with Mr.Chan for Ampang Hill into action and feeling not really hard. I think the Ampang Hill training is much more tougher than this but some how Jin Loong, a young swimmer said the race day hill make him lost a few pounds.
I cycled along on the way back and saw Chee, Siao Wah right after my U turn. Drafted Siao Wah for a few KM back before gave in the hill work again. Then follow by Chee and Kuen. Drafted behind them towards the last few km. I slowed it down during the last hill before turning back to the small road as to ease my pedaling so that i won't get cramp once i get down from the bike. Pushed my ironbike up the last great hill. Saw Victoria struggling through her first running loop. Reached the T2 @ 1H28M, considered a great improve for me as I still managed to get down to the T2 b4 Carmen did so. Very satisified with my ride today as i was improved on my riding so far, some more i was riding on an ironbike.

Started the run leg with a weird feeling on my leg. Luckily no cramp, know abit more now on how to control it. My thigh and hamstring cried out and seemed to strike during the uphill. Was just walking during the hill, especially the last hill. Saw Jin Lung during my 1st loop u turn. Felt so great cos last yr lost to him alot. Ah Sui was keeping up the pace from behind. He passed thru me after the 1st 5km. Can't follow his pace. Passed Jin Lung during the last hill, was feeling so great, slow down on the down hill as can feel the thigh also cramp, passed by Jin Lung again. Lost to him 1 minute behind.
Feeling so good for this race as the training by Mr.Chan really paid off and can feel that my running in on a good track. Next target, to beat Ah Sui or Carmen in PD Triathlon. Cheers

2006-03-31T17:13:00.000+08:00

Training for Kenyir Lake Triathlon

28th March 06, Tuesday Kampung Pandan Track Training
I reached there quite late due to office work.
Mr. Chan asked us to run for 2 loops, 800m. I was running good at the starting point during the first group. Ah Chee was not too far from me. Mr. Chan even asked me to join for 1st group where they run for 3 loops. I dun think I'm ready for it. During the 2nd and 3rd set, i managed to overtook Chee and clocked 3min15sec. It's seems that i'm improving, hopefully i can run faster in the coming months.

29th March 06, Wednesday Swimming Training @ Chin Woo Swimming Pool
We did a 1500m time trial. I tried to swim all out to push my time to be sub 24min. I breath harder, pull faster, kick more, but my time still arnd 25min 20 sec. And the worst thing is, the length of the pool that we practice is not even 25m. That make me feel so bad. I'm trying to figure out what wrong with my stroke, i've been trying so hard to make it sub 24min in 1500 the whole yr, i think i will work it more when i move in to my new house probably next month.

30th March 06,
Suppose to run at Kampung Pandan Track. Evening rain spoiled the plan. But I still managed to have a good run at my office gym. Did a 3.4miles run on 30 minutes treadmill. I feel better after having a good running practise for a few months. Feel better nowaday when running. Will try harder to bring down the time for my 10k as I aim to do a sub 3hours triathlon this year, with my old bike, Mitchell....Made in Italy!!!

2006-03-06T16:32:00.000+08:00

KL International Marathon 2006

It is 5th March 2006, and I woke up at 3am in the morning just to take part in my 2nd attempts of my first marathon. I had a very bad sleep last night as it was warm in my room plus the feeling of nervous as well. I had a powerbar plus a packet of ORS(Oral Rehidrated Salts) just to make sure that I wont repeat the same failure during my first attempt in Singapore Marathon 2005. I reached Dataran Merdeka at 4.15am and saw had myself warm up by doing some strecthings. I saw Chris, KK's friend who was also doing her first marathon and has a target time of sub 5H. I was look down by friends from Chin Woo as I'll be lost to her by looking at the pace I normally run.
Sharp at 5pm, we started of feet pounding on the starting line. Ah B, my pacer waited me after the starting to encourage me to pace meself. He did a good job as I crossed the first 10km in 58min and still feeling good. Thing started to changed after 15km where I lost my rythm and feel weak on my legs. I manage to keep my normal pace but Chris overtook me at abt 20km. I was so dissapointed as once again I failed again by others look down.
I started to walk after 27km and surprisingly I found that my walking was faster than my running. Moreover, I won't any chances of getting cramp by walking. I continue to walk at a fast pace and managed to overtook so runners. At 34km, I met Steven from Britain who was running for his 2nf marathon. He felt so angry about himself as his thigh is getting tighter and tighter. I was chatting with him and know that he did finish his first marathon in Singapore with a time of 5H30M. He asked me whether at that moment we can finish this marathon in 5H30M as I was looking at my watch which show 4H30M. I told him that we will make it and convince him walk faster. We started to walk faster but his cramps get exaggerated. He hardly walk on his feet. He told me not to wait for him and for me, I can just wish him good luck la.
By walking constantly, I reached the last 1km in 5H30M. During the last water station, I can feel my old enemy was here again(legs cramp). I know I must not let it get me down again this round. I hold the pain and try to run at a lower pace. I struggle thru the final km in 12minute!! During the last corner, I saw Ah Sui who did Ironman Langkawi last week cheering for me, I'm so glad I still have friend like him. He encourage me to run slowly by pacing me. At the entry of the finishing line, friends from Permaisury Group like Ah Phoon and Kenny did cheers for me. How lucky I am as I still have friends to cheers for me during my struggling moment.
I crossed the finishing line at 5H42M and this is my First Marathon Finish!!
Even though the timing was slow, I was glad that my legs still hold as I managed to fight back my old enemy and sustained the pain to cross the finishing line. I promised to myself not to take part in any marathon if I would not improve in my half-marathon running time to sub 1H50M.
Of course, I'll train toward it. ;)

2006-03-01T18:26:00.000+08:00

Jason Shortis - Champion of Ironman Langkawi 2006

Ironman Langkawi 2006 - Feb 26, 2006
It was a long long day for arnd 260 people in Langkawi last Sunday, Feb 26,2006. It was a very hot day with estimated temperature of 35 degree celcius.
Our ironman friends consist of Don Khor, Chee Kai Mun, Cheo Kim Swee and Mok Swee Kiang took part in the toughest show on earth. We and some others friends withnessed them entering the water with unstopable mood to complete the toughest event that we can find in Malaysia. Pro. Ironmen were wearing red caps while yellow caps swimmer were amateur ironmen. They made up the distance right after the starting gun was shot off.
We quickly had our breakfast at the nearest stalls. It was the lousy service the normally deserve when we had it during morning as the helpers all looked not fully woke up yet.We observed our watch closely as we intended to witness the fastest T1 Ironman.
After just 49 minutes of swim, first group of ironmen consisted of 5 men emerged from the water and dashed towards the T1. I was waiting patiently at the gate outside of T1. Brian Rhode from New Zealand was the first ironman cycled his bicyle during the event eventhough he is 2nd coming out from water.
After seeing all our friends getting on their bikes, we took our van and find our ways to cheers for them during the bike course. Chris Lieto was amazing on his bike and he is the no.1 during bike course with a leading time of 13 minutes off his bike for the running leg. We saw some ironman started to cramped, struggle during their first loop of the cycling and only them know how hard it was the ironman race.
After drove for 1 round of the cycling course, on our way back to aprt, we saw Jason was already running on his frist 10km, it's arnd 1pm. There are alot more others ironmen who are still cycling for their 2nd or 3rd loop.
We quickly had our lunch at Kuah town and waited at the finishing line to withness the Champion on Ironman Langkawi 2006. At arnd 4.36pm, Jason Shortis was smiling all his was crossing the finishing line. He is away of 20+ min from Chris Lieto, USA who finish at 2nd placing. It's all because he has a very strong running pace. He was the only man that run a sub 3hours marathon during the Ironman, lightning fast man.......
Chris and Brian was so dissapointed when they cross the finishing line as they both got passed by Jason only during their running leg.
Don Khor, our fittest couch finish his ironman race in 11H47m and according to him during the morning, he was damn nervous for it as there are some expectation for him from his sponsors. Not easy also getting others sponsors as u need to deliver as well ar ;)
Chee finished the race in 14H07M was so satisfied with his result and he even promised to us that he'll show a stronger come back next year. Yeah, U can do it Chee !!!
Ah Sui, our friendly ironman finished his 2nd ironman in 15H03M. He mentioned that it was very tough for him but at least he had improved his time to more than 2 hours!
Overall, I can say that to join the Ironman, it takes all the courages from yourself to do it. But most importantly is you must have your family members to support you as this will require a very long training sessions before you are prepare for it. I always believe, no pain no gain. If you are set to do it, you can do it but it's jsut the matter of how well you can finish it. Cheers ;)

2006-02-20T10:01:00.000+08:00

For the first time in my life, I finished a 42km run yesterday in Melaka.
I did it in 4H58m and the best part was, I didn't caught in the legs cramp during the training.
It was a cooling morning yesterday in Melaka, I started the run at 6.34am.
I ran a 10 loops in Bukit Serindit housing area which I measured last year as 1.3km per loop.
After that, I grabbed a botol of 1.5l mineral water and ran up to the nearby hill which is famous for its historical story. Its called Bukit Cina, the oldest grave yard in Melaka(or maybe in Malaysia).
The path surrounding the hill is not easy. Its up and down, left and right but one good thing about it was fresh air keep blowing towards my face and no vehicle exhaust gases around.
It is a famous spot for local ppl to jog arnd there everyday.
During my last loop in Bukit Cina(where it was arnd 11.16am), I was shocked by a man who just started his jog there! He apppeared suddenly behind of me, siao.... Dunno he was a man or wat la, jog at arnd 11am, some more during that time, the sun is almost right above my head.
I felt both my thighs was almost cramped during the last 2 loops as there is a >50 degree slope which ended at the highest point of the hill. You can view the whole Melaka City from there.

I'm happy that I've finish the 42km and hoping that I can overcome the fear of running in the next 2 weeks KL Marathon. See you guys there.

2006-02-17T10:36:00.000+08:00

My next race is on March 5 2006, KL marathon. I'm still wonder whether I did the right choice to run the full marathon - 42.195km. Up to today, my running is still not that confident and i think I'll just give myself a second attempt after failed on my first marahton attempt in Singapore Dec 05.
The experience is still hauting me down and I keep reminding myself of how painful was the cramps that forced me to pull out from the race.
I focus on running more that the other 2 events in triathlon as I trully realise that by having a good run, I can easily overtake others in a triathlon race.
I did my 30km run in Jan 06 in 3.35H. The time maybe is too slow for others but i know that this is an improvement shown in myself. I didn't encounter any cramp in my legs and i was feeling ok after the run.

I know I can do it. It's just the matter of time and training that I need to put it in to fulfill my dream on completing a triathlon without a stop.

I'm going to run a full marathon this sunday hoping that this will boost my running confidence. Cheers......

This is my first Blog ever.....:)

2006-02-08T18:22:00.000+08:00

Finally, after 1.5 yrs joining triathlon since Oct 05 (My 1st Triathlon Race was KL Triathlon, 10th Oct 2005), I've started to love this game.
By joining Triathlon, you are being considered by outsiders as extracoordinary ppl. You are able to enjoy swimming, cycling and running in 1 race, that's fun man.....