MY AEROBIC SYSTEM

CONGRATS TO ALL WINNERS...

2009-03-03T19:08:00.000+08:00

Glad to see all my friends finished strong at the finishing.
Well done guys...

I'll be back to my training days....
See you all...

It's 2009!!!!

2009-03-02T11:12:00.002+08:00

Hi there!!

I just came out from the "cave" & "shell" & saw it's already 2.0.0.9.!!!
I'm so lost of touch with my running activities. Sorry people, you must have missed me a lot!!! Hehehehehe..

Well, I'm back into the limelight again now. I was "discovered" yesterday by my friends during the KL International Forest Towerthon 2009 @ KL Tower.
Their (positive) comments :- Hey, you've put on weight!!! and Hey, I couldn't recognize you in your long hair. Hmmmm, that's very encouraging. Thank you.

Here I am, would like to congratulate all of you for completing & winning your race. I saw all of you at the finishing line. Keep on progressing, you'll be seeing me again running on the streets, maybe by May onwards. What's the next race?? Please keep me updated will you. Thank you.

Reaching greater heights!!

2008-01-21T17:31:00.000+08:00

That's what they call it.
If you wanna do something different this year, do this... TOWERTHON.

It's good for your health!!
Wanna give a try??
Check out the websites.... http://www.menarakl.com.my or http://kltowerthon.blogspot.com

Come on.. celebrate this leap year of 2008 & do TOWERTHON.
I'll give you all my moral support.
I know you can do it!!
: )

Congratulations!!

2008-01-19T17:28:00.000+08:00

Gimme 5... to all runners of GE30km Run.
I salute you!!

A.L.O.H.A. 2008!!!

2008-01-10T17:15:00.000+08:00

MALAYSIA, I love you!!!

Sorry, I've been "out of the world" all these while.
Am I missing anything here??
Please update me, will you.
TQ.

Seeking forgiveness & wishing you well...

2007-10-12T14:59:00.000+08:00

Dear all,

From the bottom of my heart...
Sorry for being so quiet...
Sorry for being away for too long...
Sorry for not being active lately...
Sorry for not joining you in the long runs & training..
Sorry for everything...
Sorry for all my wrongdoing..
For things I did wrong...
For words that might hurt...
For jokes you cannot take...
For advise you cannot accept...

I admit that for now...
I'm taking a long break...
To rest & to spring-clean...
To devote myself during this holy month of Ramadhan..
To prepare for a great celebration of a great festive..
And for all of the above....
I'm sincerely wishing all of you -
"SELAMAT HARI RAYA AIDILFITRI,

and MAAF ZAHIR & BATIN"..

Let's celebrate this Hari Raya Aidilfitri in peace & harmony!!

Moonwalk...

2007-09-20T15:08:00.000+08:00

I read somewhere about a study of 8000 men that over a 12-year period, the study found that walking just two miles a day cut the risk of death almost in half. The walkers' risk of death was especially lower from cancer. Those who walked infrequently were about 2 1/2 times more likely to die of cancer than were the two-mile-a-day men. These were men age 60 and above who appeared in good enough health to be able to walk. Those who did walk were less likely to die in the 12 years that followed.

There's so much that have been said about the "Great Health Effects of Walking". Walking and other kinds of exercise probably protect the heart and circulatory system by raising HDL, the good cholesterol, and keeping weight down. Experts suspect it may help prevent cancer by beneficial effects on the immune system and hormone levels, among other things. Walking also contributes to "regularity" which in turn reduces the risk of colon cancer. Studies are in the works to see if walking helps prevent breast cancer.

Water and exercise prevent colorectal cancer: Drink up and get moving, a study in Taiwan found 83% less colorectal cancer in men who exercise as opposed to sedentary men. They found no effect in women, but that may be because women in Taiwan are rarely sedentary as they do plenty of hard housework. Moderate exercise benefits the heart: You don't have to feel the burn. Just 30 minutes a day of walking brings as much risk reduction for heart attack as a high-intensity exercise program

So that's what I'm doing right now in this holy month of Ramadan... just walking, no running, in the gym or in the park. Someone said, "Encourage the ones you love to get out and walk regularly so they will be around longer."

Cheers to walking ~ stay healthy and stay on the trail!!

: )

Happy Fasting dear friends!!

2007-09-12T14:03:00.000+08:00

To all my Muslim friends, wishing you all "Selamat Berpuasa".. hope you have a good one-month rest, before you go on with your next races...

SALAM RAMADAN AL-MUBARAK!!

Away Awhile...

2007-09-10T13:03:00.000+08:00

Sorry, been away for so long... as usual, busy like a bee... of course, the workload, till got no time to participate in any races...

Collection of pictures on what I did for the past 2 months...

Will be back shortly... hang on!!

What's next??

2007-07-30T16:16:00.000+08:00

That would be....

The Edge-Bursa Malaysia Rat Race ~ 7th August 2007

and just before the fasting month, another good race to go, then one-month rest from any run races...

Mizuno 10km Wave Run ~ 9th September 2007

Giddy-up...

:)

The rocking Siemens Run..

2007-07-06T18:15:00.000+08:00

Good Luck & have fun to all those running this Sunday...
Siemens Run will be a happening race over the weekends.. because everyone had their warm-ups during the Penang Bridge Marathon & Ipoh International Half-Marathon recently.

On your mark, get set, gooooooooooooooooooo......
:)

My 5th marathon stories...

2007-06-30T13:15:00.000+08:00

Finally..... my side of story on the Penang Bridge International Marathon 2007... Have been too busy with work & even too busy for the recovery run, but will do it over the weekends. Nothing great & nothing much to share. There were some points that make me happy, sad & angry during my stay in Penang. That's normal I supposed.

Day 1

The journey from KL to Penang took about 5 hours after few stops at the R&R area. Crossed the bridge & arrived at Queensbay Mall by 2.00pm & collected all the necessary running stuff. Of all, only met Ms Jewelz with Eric Teo & wife. Also 1st time met Ngae who did his Sahara Ultra Marathon recently. Later, left to check-in at my company's resort at Tg Bungah & had lunch at Subaidah Nasi Kandar. Plus-minus, by 10.00pm, back to the hotel, to get some rest, preparing for the next day's race.

Day 2 ~ Race day...

1.30am, got up & get ready. Felt so tired & sleepy still, regretted for not sleeping earlier. By 2.00am, started the vehicle to go to the starting point & suddenly saw a big group of motorcyclists doing their remp-it & wikang styles ahead of me & I had to give way & slowed down. I knew if I overtook them or even give the horn signal, they'll go rampage & created havoc. From Tg Bungah till Sg Gelugor, I had to give-in & just bear with the situation. My patience was really getting thin at that time. I know I can't do anything but just to follow the traffic. Why on earth should they be around at that time, I said to myself, only later I realised that, it's a "Malam Minggu" & of course for all those who loves clubbing, it's an important fiesta night for them.

3.05am, I arrived at one junction where the police traffic told me, the race has just started & advised me to quickly park my vehicle & go to the starting line if I still wanted to race. Without hesitation, I just parked, put-off my sweater & ran as fast as I could to the starting line about 500m away, then gave my reporting slip to the marshall who told me that I'm late by 15 mins but they gave me a starting wristband & I just started running. My mood & spirit was really down that time & I thought I was the last runner, but when I started my 1st loop, I saw 2 Thailand guys have just arrived & they're late too. About 2km, the 2 runners than overtook me which also meant that I was the last runner. Lucky me, the marshall on the motorbike escorted me during the 1st loop of 6km before I headed to the bridge. I knew that I was behind by 3km away from the rest of the marathoners. I set my mind that I'll chase & try to catch up as many runners as I could. I ran faster than normal as I could till I got the chest pain.

Once entered the bridge, my head told me to stop & turn back when I realized that I didn't do a proper warm-up & stretching, didn't wear my watch, left my MP3, I didn't apply any Sloan & didn't even carry any Powergels. In fact, I didn't even had my proper PowerBar as I always did. But I just couldn't stop my legs from running & enjoying the strides on the bridge. So I just do it for the sake of doing it. I overtook one after another of the full marathon runners, glad that they didn't recognized me as I just kept silent all the way & not in my usual cheerful mood greeting everybody I knew.

Remembering Lai the Pacemakers's advice to start slow on the 1st 10km, I really went slow as I've ran at a very fast speed during the 1st loop of 6km. I didn't know exactly my 10km timing, but only realised that the half-marathon runners has started. After PM1 Ronnie & PM17 Ryan passed by, I ran a bit faster as I knew I need to catch up with time. I just ran & ran & ran & took one wristband after another from the marshalls & passed by PM22 Tey who was so busy taking pictures of the marathon celebrities. Glad that he didn't see me as I was also hoping that no pictures taken on my sour-face & bad-mood look. At certain points, I didn't even stopped for a drink. My legs felt good & I just ran & ran & ran.. till I realized that I've reached the finishing line.

Felt relieved that it has ended, passed all the multi-coloured wristband to the officials & grabbed my medal. I even forgot to check the timing & no one that I knew waited for me at the finishing line, not even any photographers around to take my finishing photo, but it's OK, I'm not the Champion or a marathon superstar that needs an attention. While walking towards the rest area behind the stage, I asked someone who wore a watch what time was it. Just can't believe my eyez, it was 8:15am. Said to myself, "Not bad lah. I was the last in but not the last out."

Saw Julie Ms Jewelz & her friends & we took some pictures together. I just rested myself near the Brooks Running Team & later went over to the medical tent to get some packed iced for my aching feet. While I was having the good treatment time, I saw some Red Crescent guys carrying a stretcher & to my surprise, it was Raihan!! Pity him, I dunno what happened to him as he seemed to be in pain. Before that, I saw Eric Teo being dripped due to heat stress. Eric finished his run by 4:30hrs if I'm not mistaken. He was taken to the Penang Hospital for further treatment, while I rested under the tent till they packed their things. My car was parked so far away & I was so lazy to walk to the car. I waited till the end of the lucky draw & no luck on my side, then only I went to the car & headed straight to the hotel to pack & checked out.

Before leaving Penang Island, went for nasi kandar again, then "lepak2" at Padang Kota for the good food. By 9.00pm, started the journey back to KL & stopped for rest & short nap at 3 R&Rs along the hi-way. Reached "home-sweet-home" safely in one piece by 3.00am.

All my anger & sadness of the Penang Bridge Marathon has gone away by that time.... Phewwwww...

:)

HAPPY FEET!!

2007-06-21T17:16:00.000+08:00

To all fellow runners, wishing you HAPPY RUNNING!!!

Make sure you run on the correct route accordingly, or else you'll find yourself on top of Bukit Bendera!!! :)

See you there!!!

Yours truly,
~NEZZ~

My training days...

2007-06-11T09:26:00.000+08:00

Went to my favourite training playground @ Kepong Metropolitan Park on Saturday 2nd June and did 2 laps x 3.65km = 7.3km

Went again on Saturday 9th June & saw the Pacemakers Team and decided to join them in their fellowship run.

Paid RM5 to Mrs PM1 & the guys have started their run at 7.20am. Later I followed them on their 2nd lap onwards and managed to complete 4 laps. Thank you to DK for recording my running time. The running track was quite tough & I did a real slow & steady pace. My timing was :-
1'50:42 (20:41 / 25:32 / 29:51 / 34:38) - 14.6km

Penang Bridge Marathon is just around the corner. I think I'm ready to run a marathon again and it's gonna be my 5th marathon.

God bless!

For once in a year...

2007-05-28T13:20:00.000+08:00

Penang Bridge International Marathon is just round the corner. I just wanna make the best of my Penang Bridge Marathon this year. Last year, I ran while I was still in my sadness & mourning mood over my father's death. I even cried in between the run & luckily no one noticed. But I realised later, the sadness turned out to be my strength to finish up the 42.195km run. So, this time, I'll still be remembering that moment a year ago, crying on the Penang Bridge. Finished by 5:20:00 hrs at the 19th position of Women Open Category, behind Reita K, the Fear Factor Season 1 Champion, I said to myself last year, "This may not be my fastest marathon, but it will be my most special."

Finally, for once in a year, the Penang Bridge will be closed for 7 hours on 24th June 2007. The race is back this year & I wanted to make the most of the race day. I'm browsing thru my marathon "checklist" again for my own updates & reminder.

# Keep on training & to be ready to adjust my pace on race day.
# Best advice & to keep reminding myself - "Start easy - don't push the pace,"
# To practice running easy up & down a hill to strengthen the quads
# To decide on the running shoe - Saucony Phoenix Grid 2 or Mizuno Racer
# Running attire - DONE!

Some pictures from last year's Penang Bridge Marathon...

Double route via Double Hill

2007-05-21T14:47:00.000+08:00

New Balance Pacesetters 15km Run
Sunday, 20th May 2007
Padang Merbok, KL

Put on my Saucony Phoenix Grid 2 for the 15km run. Felt good & the softness supported my ankle throughout the run. The Double Hill route was not that bad. I love running uphill actually. At first, I aimed to finish by 1:15hrs but later changed my mind to finish within 1:30 - 1:45hrs. Finally, plus-minus, did it by 1:43++ I think so, will check the online results at the Pacesetters website soon. Met Julita, Haza, Zailan, PM1 & frenz, the SG runners & all the familiar runners. A very well organized running event.

While walking to the car to go home, dropped by at the Pacesetters tent & saw Ms Jenny sorting out the GE-Pacesetters 30km Run Certificates (with photo) which was held in January 2007. She told me that I could search for my own certificate, so I did. A nice certificate. Call up the Pacesetters's office if you want to have yours.

It's green all over...

2007-05-07T12:42:00.000+08:00

Saturday, 5 May 2007 @ 7.00am
Stadium Darul Aman, Alor Setar, Kedah.
Larian Bendang 21km
Route : 8km on the main road, 10km on the road in the padi field, 3km on the road to the finishing line.

Pictures taken by Rachel PM21 & Raihan, SG Team. Thank you guys!!

The green surrounding especially the padi field was so beautiful & awesome. I was speechless!!

Finished the run with good feelings & most of all won RM100 plus nice medal.
Thank you to YSB.

Power Rootz...

2007-04-23T15:07:00.000+08:00

Sunday, 22 April, Dataran Merdeka...

A bright & sunny Sunday. The race for 10km categories started 7.30am on the dot, and 15 minutes later for the 7km categories. I started slow & maintain my speed at my ease. Finished the 10.93km by 69mins 35secs. OK lah. The ankle pain didn't come at all, so kind of 'her'. At the finishing line, the organizer gave me a numbered card, but I forgot what's the number, anyway I managed to get the medal. That's good enough. Later, as usual, the photo sessions... Thanking PM22Tey for his wonderful photos..

The start...

The finishing...

The group photo...

Julie & me with the Top 4 winners.. :)
(the guy in orange colour t-shirt won 1st @ Jogathon Warisan at Kwong Tong Cemetery on the same day & time)

Glad to meet & get to know all the cheerful runners for the day... that's why it's called Power Run..
:)

SPACE RACE

2007-04-20T12:24:00.000+08:00

The Malaysia International Aerospace Adventure 2007 (MIA 2007) will be held in Kuala Lumpur from 5th June to 7th August 2007.

THE MIA 2007 SPACE RACE
21 & 22 April 2007 * Berjaya Times Square
1st Prize: RM1500 cash
2nd Prize: RM1000 cash
3rd Prize: RM500 cash

So, if you wanna check out on The Race, just be there and Jojo Struys will be there too!!
:)

Orange Juice...

2007-04-15T14:52:00.000+08:00

Didn't really look forward to run but registered myself at Kelana Jaya Stadium. Turned out that I was the 1st to register in my category. Arrived half-an-hour earlier at The Curve, Mutiara Damansara & did some stretching & warm-up. The starting was a bit 'kelam-kabut' as the SAAA (Selangor AAA) didn't have enough manpower and the starting point was 'berterabur'. Saw some ladies being hit&run by other runners. Couldn't help as everybody were rushing & saw the Red Crescent people came over. The route written in the form was 9km but it turned out to be 10.4km. I just ran on my safe-pace as my ankle was still not in good condition. Managed to finish the 10.4km race by 1:10:25hrs within the top 20. The goodie bag was GOOD!!

Me, running with bib NO. 1...

With Pacemakers members... all showing off the prizes of BHP petrol voucher & petrol items & the marvellous goodie bag..

Hope that BHP will organize the run again next year with more goodies!!

The thunder race...

2007-04-09T14:41:00.000+08:00

Mirror mirror on the wall... who's the fastest of them all!!!

WORLD champion Fernando Alonso ended a 20-race victory drought for McLaren with an easy win in the Petronas Malaysian F1 Grand Prix at the Sepang F1 Circuit on Sunday 8 April.

Briton Lewis Hamilton provided more cheers for the Mercedes-powered outfit when he took second place ahead of Ferrari’s Kimi Raikkonen, making him the first rookie in 43 years to clinch two consecutive podium finishes.

Alonso overtook Ferrari pole-sitter Felipe Massa as both cars headed into the first corner and had already built up a healthy lead of more than six seconds after the first 10 laps.

By the time the Spaniard steered his car to the pit wall as he approached the finish line to greet the cheering McLaren crew members, he had wrapped up the race by a margin of 17.557 seconds.

Alonso is the first McLaren winner in the Malaysian GP after Raikkonen in 2003. He is also the first McLaren race-winner since October 2005 when Raikkonen won the Japanese GP.

Hamilton also made things easier for Alonso when he passed both Ferrari cars after coming out of the first corner to move up from fourth on the starting grid to second.

However, Lewis Hamilton took the fastest race lap of the Malaysian Grand Prix on his way to second position behind McLaren-Mercedes team-mate Fernando Alonso. The first ten laps of the Grand Prix saw the rookie driver dropping roughly a second to his team-mate each lap, but with the Ferrari team tripping up, Hamilton was able to use his second set of medium Bridgestone tyres to make full use of the MP4-22 package and recorded his fastest lap of the race immediately after his first stop. That would later ensure that he had the gap to retain the second position.

Out front, lap times were not so important to Alonso who built up a solid cushion early on. The defending champion was able to control the race from the front, but was still the second fastest man in race conditions.

Felipe Massa had a race to forget after a number of errors, as he set the third fastest lap on his way to a disappointing fifth position while Kimi Raikkonen was fourth fastest on his way to third. While Hamilton proved fast after a short fuel at the first stop, Alonso, Massa and Raikkonen all set their fastest laps following the second stop – effectively after the race positions had been fundamentally decided.

Hindsight is a wonderful thing, but has Raikkonen opted to take the softer ‘medium’ compound mid-race when he was held up by Fisichella, perhaps his late race charge would have been enough to overhaul Hamilton.

Nick Heidfeld was fifth fastest on his way to fourth position while the notables include Giancarlo Fisichella who was just ninth fastest on his way to sixth in the race. Mark Webber struggled for race pace and it is therefore not too surprising he made no progress in the Grand Prix. Against the grain, Red Bull Renault opted for hard tyres at the start and medium tyres at the end allowing the Australian to close, but not pass rival Alex Wurz.

Top 10 fastest lap done...
1 . L. Hamilton - McLaren Mercedes MP4-22 - 1:36.701(+0.000) Lap 22
2 . F. Alonso - McLaren Mercedes MP4-22 - 1:36.861(+0.160) Lap 42
3 . F. Massa - Ferrari F2007 - 1:37.199(+0.498) Lap 42
4 . K. Raikkonen - Ferrari F2007 - 1:37.228(+0.527) Lap 40
5 . N. Heidfeld - BMW Sauber F1.07 - 1:37.417(+0.716) Lap 55
6 . N. Rosberg - Williams Toyota FW29 - 1:37.704(+1.003) Lap 18
7 . H. Kovalainen - Renault R27 - 1:37.810(+1.109 ) Lap 41
8 . A. Wurz - Williams Toyota FW29 - 1:37.864(+1.163) Lap 19
9 . G. Fisichella - Renault R27 - 1:37.879(+1.178) Lap 44
10 . J. Trulli - Toyota TF107 - 1:38.016(+1.315) Lap 40

Actually, I'm not really a Formula One fan, but this race was really AWESOME!!!

Sepang International Circuit.... you're standing in the eyez of the world!!

3-in-1... happenings in KL

2007-04-06T12:45:00.000+08:00

Check them out....

MMU E-Charity Run @ Multimedia University, Cyberjaya on Saturday, 7th April 2007.

Larian Mesra PDRM...

Prepare for thunder @ Sepang Formula One Circuit which was designed to thrill!!

Petronas Malaysian F1 Grand Prix...

You won't be seeing me @ MMU E-Run or Larian Mesra PDRM but I might be @ Sepang F1 Grand Prix if the weather permits.

Have fun over the weekends everyone!!

A'Famosa Triathlon

2007-04-05T16:18:00.000+08:00

Wishing all of you the best of luck in your A'Famosa Triathlon & have fun at A'Famosa Resort.

I'll have to bypass this time, might be doing it at Bukit Merah or Port Dickson.

So, do your triathlon wholeheartedly ok!!

Cheers... :)

PD International Half Marathon 2007

2007-04-03T13:27:00.000+08:00

"Concentration is the secret of strength." ~ Ralph Waldo Emerson

That's what I did during the Port Dickson International Half Marathon last Sunday, 1st April. I really struggled to finish up the 21.2km run as it was raining heavily from the start till the end.

I almost gave up & felt like stopping before the first 5km because it was so windy and I was wet from top to toe. I was running against the wind for almost 15km and with no proper running attire that suits the cold weather running and at the same time I've got to be alert of the dangerous possibility that a car may skid or slide. Till now, I still can't believe that I completed the run. It was amazing!! Just can't describe the feelings. It's totally different when I ran under the real hot & humid sun at Putrajaya Marathon last September. Yet for both, replenishing fluids was just as important. During the half-marathon, I stopped twice to get a gulp at the water station & collected the cold sponge to refresh. The traffic police also did a great job for taking control of the morning traffic. The roads were almost flooded. I carried extra weight, water in my shoes & a pair of wet socks. Lucky thing, I wore my running cap, or else my vision surely went blurr. Anyway, I enjoyed that Sunday run and throughout the difficulties, I managed to complete my 21.2km run @ 2:15:37hrs. I forgot to check my position but I saw on the notice board, it was written the no. 10th position was timed @ 1:52:45. Maybe I was the no. 11th or 12th. But that's OK. No big deal. The beautiful medal was a proof for the sweet struggle towards victory!!

MORAL OF THE STORY : Running in the rain is OK once in a while, however, running in the rain and dark every day is not pleasing to the spirit. Runners know no obstacles, especially when it comes down to the weather factor and runners too should get used to run in the sun, in the rain, lucky enough there's no snow here in Malaysia. To me, runners should also get used with extreme heat, extreme humidity or extreme cold, like it or not. Defeating the adversity of the elements makes the runners feel unstoppable, invincible. It adds to the challenge.

YES, ooooppppssss I DID IT again!!!
:)

Larian F1

2007-04-01T11:02:00.000+08:00

I was in the "Formula One"... :)

There were no official form, not even any advertisement or big publicities, but the "Larian F1" run-race was still on. If you are a frequent viewer of Scoreboard TV3 program on Monday & Tuesday @ 12.30am, then you'll get the chance to know about the announcement.

Therefore, I was there on last Saturday, 31st March @ 7.30am, to participate in the "Larian F1" organized by MOFAZ Group & Masjid Sg. Penchala which was also part of the "Maulidur Rasul" celebration program. It was a simple yet happening event, with the MOFAZ millionaire, Mr Fauzy & his Team Spyker-F1 driver son, Fairuz Fauzy.

The 4km running route was just around the housing area at Kg Sg Penchala. I ran on my lite & easy pace, considered it as my KLIM recovery run. Completed the run by sub-20 minutes, no ankle pain and grabbed the Top 3 position. No cash prizes, but the big gift hamper and the amplifier + speaker prize were good enough for me.

Overall, Larian F1 was great!!! Me likes... :)

Q & A...

2007-03-28T16:06:00.000+08:00

Tibialis Posterior Syndrome

The tibialis posterior muscle comes from behind the shin bone (tibia) and runs into a tendon that passes behind the bony bit on the inside of the ankle (medial malleolus). Inflammation can occur around the medial malleolus and further down under the foot where the tendon attaches. If you over pronate you are more likely to suffer from this injury.

Athletes that are involved in sports where the foot rolls in a lot such as speed skating or running on tight bends are also more prone to this injury.

Symptoms of tibialis posterior syndrome

Pain over the attachment of the tendon to the navicular bone in the foot.
Pain when the tendon slides in the sheath during exercise.
Swelling around the medial malleolus (bony bit on the inside of the ankle). (in my case)

Treatment of tibialis posterior syndrome

Rest the foot for a couple of weeks.
Apply ice for the first 3 days.
After this apply heat and use a heat retainer or support.
See a sports injury specialist for advice on rehabilitation and orthotic devices if necessary.

What can a sports injury specialist or doctor do?

Prescribe anti-inflammatory medication e.g. ibuprofen.
Apply a plaster cast for 3 weeks if it is bad enough.
Give a steroid injection into the tendon sheath but never into the tendon. Then rest.
Operate - especially if the tendon is completely ruptured as it is a very important tendon for supporting the arch of the foot.

So, the main question is, "SHOULD I RUN THE 21KM @ PD HALF MARATHON THIS SUNDAY???"

Answer : My spirit says "YES" but my shin bone & ankle say "NO". But I have to consider the above too!!

Mind over matter again???
:)

Real runners....

2007-03-27T15:03:00.000+08:00

Reading this article...
35th IAAF World Cross Country Championships @ Mombasa, Kenya.
and looking at these pictures...

all I could say is just.....
"They're really born to be runners (& winners too!!)".
wow...

It's Time, Race & Tendernezz...

2007-03-20T17:37:00.000+08:00

The greatest moments in life are not measured by milestones, but by moments where you can find yourself again...

And I found myself again, running a marathon race, at KLIM'07, last Sunday, 18th March. I still haven't achieved my goal to do sub-3:30hrs in a marathon yet, still I'm glad that I finished the 42.195km run by 5:48:38hrs (according to the ChampionChip time) without any major injury or terrible cramps. Last year, I completed by 5:18:30hrs but with major cramps, yet I still managed to drag my legs all way thru.

This time, I'm happy too that I only walked a little, that's during every stop at the water & sponging stations. I just regretted that I don't take care very seriously on the old injury of ankle pain I had since the Putrajaya Marathon last September, which came back gradually after the 25km. I just had to bear with it by running slowly till the end & not putting too much pressure.

Anyway, throughout the run, I really wanna thanked all the guys who were kind enough to pace with me for a few distance i.e. Padzli, Hasnee & Fook.

Every marathon has a different story, so does this KLIM'07. My wish is just to run another marathon, my 5th marathon, if possible, in 3 months' time, maybe Penang Bridge Marathon in June 2007. And this time, I promised myself, I'll heal my ankle pain at the best I could & to race with zero-injury. That's my wish.

Where once in a lifetime moments don't just happen, once in a lifetime...

Cheers!!

Highly spirited me...

2007-03-14T18:52:00.000+08:00

Sunday, 18th March 2007...

I am ready for a race that challenges human extremes, a race that asks for endurance and perseverance.. my mind is 90% ready by now... seems that, this Sunday, everything depends on my feet ...

K L I M... here I come!!!
:)

Tunnel Challenge

2007-03-12T09:22:00.000+08:00

Way back in 2005, I did the AXN Challenge 2005 where participants need to complete more than 8 disciplines i.e. trail running, mountain bike cycling, rope work i.e. flying-fox, abseiling and theever-mystery tests. At all times, we were provided with enough water & food & medical assistance. I am comparing that to the recent SMART Tunnel 14.3km run. I don't have to tell more about it but if that SMART Tunnel company wants to organize the event again next year, they better stock-up & provide more refreshment to all runners or else I think all runners will stock-up their piles of shit & pee all over the tunnel... hehehehe..

OK, don't want to complaint too much, my running task was completed... I considered whatever the difficulties I had last Sunday as part of the challenges in racing... feeling thirsty is just a small thing... it's mind over matter... finishing the race is more important.. if there's anymore dissatisfaction, they're just emotional factors.. come on, runners shouldn't get emotional!!

Oh yes, after sometime on the blog, met Haza for the 1st time, face-to-face, eye-to-eye. Dear Haza, you're so cute!!

At the end of the tunnel, the traffic police stopped all runners to give way to the cars to pass by, therefore, I paused my stopwatch for a while. In the end, I completed the race, according to my stopwatch @ 1:28:20hrs, finishing with 45th medal.

It was a good experience, running at a new place called SMART Tunnel.

Thank you. Yours truly, me.
:)

KLIM Circuit 3...

2007-03-06T16:45:00.000+08:00

Last but not least, the KLIM circuit training is over, now counting days for the real day everyone is looking forward... AMBANK-KL International Marathon 2007!!!
I completed 10 laps as I planned. My split time for each laps was just average, I don't really pushed my legs, doing it lite & easy. I was quite surprised when the officials announced my name as the Top 3 winners. The good thing is, I can claim & get my refund of the marathon registration that I've paid, as I got it FREE now...

Lap 1 - 13:23 mins
Lap 2 - 28:06 mins
Lap 3 - 43:24 mins
Lap 4 - 59:18 mins
Lap 5 - 1:16:25 hrs
Lap 6 - 1:34:38 hrs
Lap 7 - 1:54:16 hrs
Lap 8 - 2:16:26 hrs
Lap 9 - 2:36:20 hrs
Lap 10 - 2:55:09 hrs

Total of 10 laps (2.30km/lap) = 23km... plus 5km training on Saturday morning, total mileage for the weekends - 28km... enough for the weekly mileage..

Next, SMART Tunnel 14km run.... I'm getting the goosebump now.. :)

3rd prize for me, photo captured by Juliana.

:)

Crossing the country...

2007-03-01T15:14:00.000+08:00

FTAAA-Power-Milo-MSSKL Cross-country run at Taman Tasik Perdana on 25th February 2007 was a happening event... big turnout of participants especially the school yuppies.. But as usual, I don't participate, just be around & did my morning run of 2 laps round the 2.30km track.. Surprisingly, Yuan Yu Fang appeared in the morning. This is the 1st event of this year that I saw her after last year's TM Towerthon at KL Tower which I participated too. After that, heard that she conceived & took a long break from any races. Looks like, she's making a comeback & S. Devamani from now on has to concentrate on the Women Veteran category again. :)

This is Juliana & me... she got position no. 8.

Me next, KLIM Circuit 3.

:)

Amazing results...

2007-02-28T17:42:00.000+08:00

Lotto Ironman Langkawi Malaysia Triathlon 2007
Langkawi, Malaysia

Date:
24 February 2007

Distance:
3.8 km - swim ; 180km - bike ; 42km - run

Lotto Ironman Malaysia took place on Langkawi, a popular island resort destination in Malaysia. It's tough not because of the course, which consists of a very warm swim, a rolling bike and a relatively flat run course. It's tough because it can get really hot, especially during the run in the temperatures that reached 43 degrees Celsius.

The day began with a two-loop swim in Kuah Bay which started and finished alongside a giant eagle statue that dominates the Jetty Point port area.

Once they're out of the water, the athletes ran up a short jetty to T1, grabbed their bikes, and get started on the three-loop bike course. The "loops" were actually out and back stretches that take the athletes from Kuah to the other side of the island before they turned around and come back. The turnaround at the end of each bike loop was right outside the Seaview Hotel, which served as the race headquarters.

It was the run that made the race in Langkawi so tough. The terrain wasn't that challenging - it's the heat that the athletes faced as they went through the marathon that made things difficult. After the fourth loop was completed, they ran one kilometer back to the jetty, and end the day at the beautiful finish line which was just meters short of the spectacular eagle statue, a welcome beacon at the end of what will no-doubt be a tough day of racing.

That's part of stories I received. Looking at the overall imnpressive results, they're all truly IRONMAN!! No doubt about it.

The Top 3 finest of Malaysia's Ironman (Men & Women) were...

Place Bib Name Swim - Bike - Run - Total

69 212 Jasmi Sarael 01:22:29 - 05:41:32 - 03:46:35 - 10:54:29

89 240 Ah Thiam Wong 01:12:26 - 05:40:51 - 06:55:10 - 04:22:26 - 11:20:00

101 289 Ahmad Joyo Hj Shaari 01:07:31 - 05:31:02 - 06:41:00 - 04:43:09 - 11:29:00

149 662 Fiona Lim 01:15:25 - 06:16:29 - 07:33:35 - 04:45:48 - 12:23:18

They're AWESOME!!! Jasmi Sarael's running time was really amazing... he touched down at 3:46:35 hrs after the swim & bike... perggghhh!!! Salute u bro!!

More results here... LOTTO IRONMAN LANGKAWI 2007...

The winners... Xavier Le Floch & Nicole Leder... they came, they saw & they conquered the LOTTO IRONMAN LANGKAWI 2007..
:)

GOOD LUCK IRONMANs!!

2007-02-22T10:57:00.000+08:00

To all participating in the IRONMAN LANGKAWI 2007 this weekend, wishing you ALL THE BEST & HAPPY RACING with 'pia' spirit... (inspirational word copied from the Pacemakers gang).. :)

As the organizer's logo stated, "Anything is Possible", deep in your heart, I bet the "Nothing is Impossible" spirit sure exists by now... I know you all sure can finish the race lah!! I'll catch you all in action either on Astro or TV3 & RTM news or the newspaper or via reading your blog later.

If you need help, my friend, Sandra Looi from Wilderness Malaysia will be happy to assist you if you need one. She'll be on duty during the event in Langkawi... :)

Therefore, HAPPY IRONMANing people!! Have a sweet victorious pain!!
:)

New Year dragon style...

2007-02-15T16:32:00.000+08:00

Wishing my Chinese friends, GONG XI FA CAI.
Have a wonderful new year with happiness, prosperity, good health & wealth, all in the ang pow packet.

See you in the coming races!!!

:)

KLIM Training Circuit # 2

2007-02-12T13:23:00.000+08:00

Sunday, 12 February, Titiwangsa Lake.
FTAAA officials announced to all runners "You may run 2.58km per lap (on pavement)or 2.60km per lap (on the road)". Therefore, I did... 6 laps = 15.90km @ 1:50:03, on both pavement & road. If it's not because of the obstructions due to the big crowd of visitors at Titiwangsa, I might have completed 7 laps.
Anyway, it's ok. Task completed for the day.

Next, Circuit 3 on 4th March @ Lake Garden.

Circle in the sand....

2007-02-09T17:33:00.000+08:00

Nope..
It's KLIM Training Circuit 2 @ Titiwangsa Lake, Sunday 11 February, 7.00am.
El-Nino is coming to KL, but I hope the morning weather will be kind to me for the 2 hours run. If you haven't register, don't worry, just come over before 7.00am or latest 7.30am & you may register right before the run & will be given a bib no.

See you there!!

Ladies Day's Out...

2007-01-29T10:05:00.000+08:00

Sunday, 28 Jan, participated in a race at Lake Garden, absolutely For Women Only... The Malay Mail-Nestle-Fitnesse 5km Ladies Walk 2007...

The route was totally in the Lake Garden areas...

Not so many participants, maybe less than 500 only, although it's written 1500 people in the newspapers.. It was fun, although some women cheated in the race in the sense that they ran instead of walking. My aim to win Top 10 failed because of these women. I finished at position no. 15 @ approximately 37mins... my time was pretty bad as I slowed down because I gave up when I saw some women running...

The prizes for Top 13 were quite attractive.. anyway, the organizers were not so generous, they didn't include T-shirt & certificates for all participants & finishers like other organizers did. Medals only for Top 13. Maybe because they've spend so much to pay the performer for the day, Dina, the runner-up for the 1st Malaysian Idol & also Ahli Fiqir group. Hope next time they'll be more considerate...

Cat-walking ladies... meooowwwwrrrr...

Race # 1 in 2007...

2007-01-22T10:52:00.000+08:00

It was a cold yet beautiful weather in the morning. Arrived Lake Garden at 5.10am and the 30km race started sharp at 6.00am, started with slow & steady pace, reached the "Double Hill" route & just ran slowly ignoring the fact that it was an uphill task… The street was so dark, at certain area there wasn’t even a single streetlight, no wonder there's many robbery cases at this Bkt Tunku area… the 1st water station really rescued my thirst... finally, felt relieved at the end of the double hill route reached Tugu Negara by 7.07am & started all over again for the next 20km from Bank Negara… Around 7.15am, the Kenyan 21km Men category leading trio was already on their way back to the finishing… followed by Caroline, also the Kenyan 21km Women Category leading… and again the duo Tuwei & Ken of 30km Men Open category… they're damn fast… they deserved it because they trained real hard everyday…

Later, slowed down to walk & stopped at the 2nd water station to grab the endurance drink & had my only sachet of PowerGel… done with it, continued my run at an easy stride… Then, saw more runners on the opposite way, some were the 21km runners, and more of the 30km runners which gave me a little pressure & woke me up… I add a little 'turbo' gradually to make sure I reach the 20km checkpoint for the pink wristband…

Finally, reached Sri Hartamas by 8.30am & grabbed the PowerGel provided & gulped few cups of endurance drink… upon return of the last 10km, bumped into a sweet girl from Penang, Julita, observerd her & thru my previous experience, I knew she was having her leg muscle pain… said "Hi" to her & started a light conversation with her while running… I said I'm not rushing for anything & I'll pace with her till the end of the race.. so, we ran & walked & talked & ran & walked & talked… right after the last water station, Julita got some muscle-cramp on her legs & we stopped at the Red Crescent guys for rescue… I waited till Julie could run slowly & we continued running till the end…

I felt so glad that I could finished the 30.1km run & as expected, I did it sub-4hrs… I checked my timing with the FTAAA time-keeper & it showed 3:50:24… I think so.. I dunno how I'll looked like in the certificate with picture which the organizer will email later, but I'm sure I was captured with a very happy face at the finishing… wah lau…. so lega!!!!

At the finishing line, I was given a card numbered "81", collected my medal & t-shirt & headed to Tapak A searching for the drinking station & head on to the booth & grabbed almost 5 cups of PowerBar recovery drink & cups of Milo…

That's all about the great race, all ended well. It's my 1st GE-30km race… I did it sub-4hrs (it's within my capability due to low mileage counts & not enough of long-runs).. Besides, my running attires were sponsored by Adidas Malaysia… thank you Adidas!! Made new running friend, Julita, like I did in Penang Bridge Marathon, Reita. And of course, got the beautiful 30k medal… not forgetting, thank you to PM22 for the "real in action" pictures!!

The earliest finishers & of course the winners...

Caroline... 1st, Women Open - 20km...

1st, 2nd, 3rd - Men Open - 20km...

Podium finish winners...

The prize giving was a simple ceremony & everybody started to leave by 11.00am. I reached home by 12.00pm, had a cold shower, had my lunch & had a good long nap from 2.00 till 6.00pm.. zzzzzzzzzzzzz…….

Till the next race... coming soon... :)

The route...

2007-01-19T16:36:00.000+08:00

It's gonna be a run & pain session on Sunday, 21st January. It's the Great Eastern- Pacesetters 30km Run 2007.

Looking at the map seems easy but for those who have been training consistently on the same route, they knew the ups & downs of the hilly part, the flat & even the turning point. To me, as long as I can see the water station to gulp some water with the Powergel, that should be fine as I am carrying only 2 packets of Powergels along. Hope the Powergels could do "magic" for me to maintain my pace & stride well till the end of the race.

Well, I think I'm ready for the worse part, I'm ready for the pain & agony, I'm ready for any consequences. I hope I could finish the 30.1km run by 4:00hrs within the qualifying time. Can I do it??? I'm having the "goosepimples" already by now.....

By all means, wish me luck & it's a 'do or die' thing that I must accomplish...

Good luck everybody!! See ya... :)

Oh ya, before I forget, wishing whoever it may concern, SALAM MA'AL HIJRAH 1428!!

H.E.L.L.O........ 2 0 0 7!!!!!

2007-01-15T14:32:00.000+08:00

Dear all,

Sorry for the long delay to update this blog. Not to say that I'm so busy, but it's all mind over matter. Giving excuses is bad for health!! I'm back again & it's already mid of January 2007. Well, looking forward for many races this year, name it MARATHON, DUATHLON, TRIATHLON, WALKATHON & all that has to do with keeping & maintaining a healthy body, mind & soul.

Last December 2006, I once considered quitting from participating in all these races, but I just couldn't lie to myself that I do not want it. I've this active pumping adrenalin that still wants me to run, bike, swim & all kind of sports that I've been doing all the while. It's not for 'cari makan' purpose as winning $$$ prizes is very very very tough & competitive, but doing all these are just part of my hobby & interest in sports. Well, as long as there's nothing wrong in running, biking, swimming & all these stuff, I'll still be around.

To myself, I'm updating the long lists of races & I've got to make sure I train adequately & consistently. If you have any races in & out of Malaysia that you may want to share, please consider to email me, please. Thank you.

So, for the 1st event on the list would be the Great Eastern Pacesetters 30km on 21st January 2007. I've registered for the 30km route to torture myself so I'm training "at my best" I could do for this one. Just couldn't wait to race again. A good start for the year as the Ambank-KL Marathon will be in mid-March 2007.

We'll see how things go, ok.

Till then, take care people. Stay healthy always!!

.... taken from Nike motivational poster...

Subang Jaya 10km Run

2006-11-07T06:42:00.000+08:00

Last run was Putrajaya Marathon on 10th September, then rest, and start again with SJ10km Run @ Kompleks Sukan MPSJ, Subang Jaya. This is my 1st SJ10km Run.
Time started 7.30am, finished by 8.25am; 55 mins @ position # 61.
It's really MIND OVER MATTER!!

Putrajaya International Marathon 2006

2006-09-11T13:10:00.000+08:00

A tough, hilly & heaty race.
Finished the 42km @ 5:30:04hrs.. position no. 18th.. & won RM200!!!
Overall, it's a real HOT & SEXY Putrajaya routes..
I'LL BE BACK!!!

Penang Bridge International Marathon 2006

2006-07-31T13:37:00.000+08:00

Did my PBIM 2006 (with full of sadness) & completed with an average timing of 5:34:55hrs. Nice marathon experience, will be back if there's one next year.
LIFE IS FULL OF SURPRISES...

PJ Half Marathon 2006

2006-06-19T13:36:00.000+08:00

My 2nd PJ Half, task completed @ 2:18:30hrs.
Remembering PJ Half 2005...

AMBank-KL International Marathon 2006

2006-03-06T14:33:00.000+08:00

Completed & finished as per results... 5'15" my own timing.
Thank YOU!!

TM Forest Towerthon Challenge 2006

2006-02-20T06:25:00.000+08:00

Ran 1km & climbed 2,058 steps of KL Tower, finished 12th placing @ 23:00mins.
Come touch the sky!!!

KL International Triathlon 2005

2005-11-14T06:22:00.000+08:00

Joint-Venture with Ade (Bike) & Tasya (Swim) for the Tri-Angelz team. Task completed. FLOWER POWER!!!

AXN Challenge 2005

2005-10-03T05:20:00.000+08:00

1st timer & completed the race of 13 disciplines for All-Women's Team @ 7:++:++ hrs.
I'm now an ULTIMATE URBAN WARRIOR!!!

Powerman Putrajaya 2005

2005-09-26T05:16:00.000+08:00

Completed in Sprint category. Will participate in full in 2006.
Mission possible!!

Sporty

2005-03-03T05:59:00.000+08:00

I am a sports enthusiast who got involved in many kind of sports since my schooldays & collegedays. It has never stopped &amp;amp; till now, you name it, from track & field to indoor & outdoor games, that's me. I admit, sports is my passion!!

My 1st long run started in 1990 where I participated for a Merdeka Eve 7km Run which started from the Jln Raja Laut, in front of DBKL's office. It was so happening because it was a night run under a very tight security. I just enjoyed the run although it was quite scary, you know, running along with all the strangers especially the army guys trying to make fun of you, but I managed to finish the run. I am still keeping my 1st running medal till now. It was really full of sweet memories.