2012 TIM 4h 23m 06s

2012 SCKLIM 3h 54m 19s

00km - 05km = 27m 25s (avg 5.48m per km)
05km - 10km = 25m 57s (avg 5.19m per km)
10km - 15km = 26m 27s (avg 5.29m per km)
15km - 20km = 26m 22s (avg 5.27m per km)
20km - 25km = 26m 52s (avg 5.37m per km)
25km - 30km = 28m 29s (avg 5.69m per km)
30km - 35km = 29m 56s (avg 5.98m per km)
35km - 40km = 28m 44s (avg 5.74m per km)
40km - 42km = 14m 03s

2011 SCKLIM 4h 39m 22s

Is it that all repeat participants get back the same bib numbers as last year or it it just a coincidence.

00km - 05km = 0h 30m 02s (avg 6.00m per k)
05km - 10km = 0h 28m 23s (0h 58m 26s) (avg 5.78m per k)
10km - 15km = 0h 29m 30s (1hr 27m 56s) (avg 5.90m per k)
15km = 20km = 0h 30m 16s (1hr 58m 13s) (avg 6.06m per k)
20km - 30km = 1h 06m 14s (3hr 04m 28s) (avg 6.60m per k)
30km - 35km = 0h 39m 03s (3hr 43m 31s) (avg 7.81m per k)
35km - 40km = 0h 38m 56s (4h 22m 28s) (avg 7.79m per k)
40km -42....... = 0h 16m 54s (4h 39m 22s) (avg 8.45m per k)

2010 SCKLIM 4h 11m XXs

00km - 05km = 29m 17 s (avg 5.86m per km)
05km - 10km = 28m 49s (avg 5.76m per km)
10km - 15km = 29m 18s (avg 5.86m per km)
15km - 20km = 29m 48s (avg 5.96m per km)
20km - 25km = 28m 30s (avg 5.70m per km)
25km - 30km = 29m 27s (avg 5.89m per km)
30km - 35km = 30m 50s (avg 6.16m per km)
35km - 40km = 31m 30s (avg 6.3m per km)
40km - 42km = 14m 07s

Completed in 4h 11m (avg 5.95m per km)



That's the pace ah-ha ah-ha I like it ah-ha ah-ha

Si-Beh-Ho-Leow

Gimme 1 more year and I will talk Hokkien like pro. (hopefully)

A real warm sunday afternoon and Penang Flora Fest kick off today. Drop by at the botanical garden to do what I like to do best, photography. Just share with you some of those beautiful blooms. On one hand the flowers are really beautiful and never bore admiring. On another hand where are all the beautiful gals. Am I blinded by those colorful petals?






Yesterday had a food attack. Ever popular kuai-teow-t'ng and the assam laksa. Really shiook woh. Think about it also saliva dripping. Slurp ... slurp ...

WHAT! SUB 4, Can- aah

Do you know what is this?


And do you know what this is?


And and and what this??


If show a picture of Har-Mee, you will explode. How to do a sub-4 in Penang Bridge Marathon. Just one month in Penang, it seems the dream of achieving sub-4 is fast diminishing. After wallop what shown above, we walked over to opposite road to wallop another bowl of superb fish ball kuai-teow soup. Here you cannot train gau-gau. You just eat gau-gau. Sign .......slurp .. slurp ..

The PISA run

Nope, not the Italy leaning Pisa tower or Pissa hut. It is just a normal sunday morning run at the PISA (Penang International Sports Arena). An absolutely flat, no traffic, sports ground. The loop is 1.2km circling a stadium, an indoor swimming pool, and a 4 stories car park. Today I am good boy, made 10 loops within 1hr 12mins. There were quite a number of other casual runners and walkers but a very let down no sui cha-boh. Many ah-pek, and ah-so. Anyway, all elder then is address like this.

This place is good leh. After your run, you can jump into the pool and continue your water training. One of a beautiful place for runners in Penang and is just 10mins from where I stay. Now dun this make you saliva dripping?

After the run, on the way back stop at a shop for a wonderful curry mee. The mee not so wonderful but the daughter of that stall is wonderful. You never get bore admiring her. Back in the apartment, an article caught my eyes. In fact two.


The 'INVASION' one is in Ayer Itam. Since I do not know that area I keep it for next trip. The 'KILLER' fried chicken is in Bayan Lepas. I know I just taken breakfast so what the hack, better go early before the queue build up. Done a swift bath and drove straight to that 'KILLER'. Wow just 15mins and you are there. Not so difficult to find. Wah-lau-eh, I thought I was early at 10.30am, there was already a long queue. The 'KILLER' taste more or less similar to the famous banana leaf in front of Klang Railway Station. Overall it is damn good, made me 6 blue fishes poorer, and dun this make you saliva dripping even more? Slurp... slurp....

Ipoh Centennial Run

A Run in 100 years, that what the slogan says.

It was a change of feel when we step into the Ipoh Padang. The field is vast and all the tent setup seems small. Approximately a 1000 runners as it seems. We started off just in front of the SMI school. The begining route take us round the town. It is a loop and we back to the starting area where we shoot off towards Kangsar Road. A straight and flat till we reached Tasek Road where we made our U-turn back home. Before the U-turn we saw a local runner was leading and 200M down a Kenyan.

It took me 1hr 50mins to complete the course and feeling surprised as to how I can did such a good timing without good training. Another surprised was why the Kenyan was not in the top 3 during prize giving ceremony.

Downside #1 : Later we found out that he lost his way back. The return leg, the marshal is a damn. Absolutely no one at all at all the junctions. Those marshal are not properly trained or inform as what need to do. They can even call those 21km runners to make a U-turn at where 10km need to make a U-turn. Why leh. The organization sucks.

Downside #2 - Not enough 21km medals for 21km runners. This really a superb let down. I never fancy Ipoh organise run ever since I got caught in such a mess from the Ipoh International Marathon.

Downside #3 - On our way home we decided to measured the distance. Oh shit just 18.9km. Curi ayam run

Plus side : The cheer leader routine demo, cultural show and various school bands performing was a real eye opener. The band uniform look neat, clean, tidy and the pattern they performed was good and interesting. Too bad I don't a camera on hand.

If anyone want to run this curi ayam run, just wait la for another 100 years.

Running Kaki

Last Sunday made an appointment for a long run with Chin. He decided to go to Ayer Itam Dam. So woke up early and wait at the junction where I am staying. Got to know another runner Tan (right) and then met up with another guy from India, Sam (middle).


It was a pleasant run as the road curved around the reservoir. It is shady, and cooling. There are some acceptable up and down gradient. I was told the loop is about 3km. We made 7 loops that morning and this is the longest run I ever did after the KLIM 2007. Now the legs are itchy again. Next plan Chin suggest to run the road hugging the seaside. It will be another good running ground. Keep you saliva dripping.

On my own, again

It had been 3 months more from my last post. Last three months were busy months as I got a job that run from 6am till 8.30pm daily. 7 days a week.

Now got myself up north to cari makan. Last Sunday drove to Penang Island. Got myself a small room. This will be my mini dog house throughout my duration here.

The location is Relau, just near to PISA. Let me show you around.

The hall is small and is facing the hill.

A look from the balcony. Nice view, leh and windy too.

Of course there is a pool and hopefully you can swim in the elongated pond also. This will make a good training facilities for Ironman.

This what I love most. A running track around the hill side. There is a 500m uphill and flat around the hill side.
Yesterday I went for an evening run after work. I ran outside round few blocks of apartment before I turn into this hillside track. The loop approximately 1.8km. Made 3 repeated loops and hopefully can do more often. To make a sub-4 in Penang Bridge Marathon you need to train in Penang and breath its air. Cheer !

Anything common between them?

They both wear such a catching coloured sporty shirt. Both smiling handsomely. They share the same type of drinks and do not take much solid food. They had the same aerodynamic haircut. Any others that miss out?. Ok Ok Ok, yah they both wear glasses. Physically slim. So these what you all can see. What you all cannot see envy us. No, no, no, they don't have posh cars or a castle. So what made us so envy of them?

What you all can't see is these two guys broke every sunday long distance run record. They broke their own record week after week after week. What a way to start 2007.

Keep it up, we all will be pushing behind all the way. WAHOO...

Power of Software

* * * * * * * * * * * Is this picture scary ? * * * * * * * *



A very long time ago, in a galaxy far far away, GIFs are just static beautiful pictures that use as an icon. The power of present system software make animated GIFs possible.

These simple animated GIFs were kept in my computer for quite a long time. Previously, all GIFs were just drawn but just a few years back it is possible to convert moving pictures into GIF. Why into GIF? One good reason was the size of GIF file is small in size even for a few seconds of animation. Because of its small file size, GIF can be inserted into word processor, Excel files, upload to blog, etc etc.

Using appropriate software, you can also make such a sweet and cute animation.

So is it the software the culprit or the hardware?

A Dark Start 4 two double 0 seven

Another year to begin with. Planning how many races are we going to participate. Then dark clouds over the skyline even since from 1st Jan till today. The weather play an important part. Even a very cheerful lad will feel bad and down in such a prolong gloomy weather.

1st, my heels hurts and my running had been decreasing tremendously. Both my legs are itchy to get back on the road but have to rest and hopefully can run in the GE30K. If not have to skip and hopefully can make it for the KL marathon.

Secondly, out of job again. The last time, I trained alot when unemployed. Now really a good time to rest. When observing the world out there, really envy those who are working and at the same time frustrated to see so many jobless zombies walking every where. Alot seems happy to be jobless and alot of them the face shows the hidden sadness in them.

Hope there be bright days ahead for everyone.

Auld Lang Syne 2006

Full of running events this year. Of course in each event we participated, each event bring a certain memories, the joy, the togetherness, the spirit, the fired, the charm, the PIA!

This is the 1st year I participated in so many events. Some souvenirs really outstanding then the others. There were so many I had collected this year so some favourite listed below,

1st goes to Pacesetters Track Meet Medal. It is big, eight sided. Very uncommon shape.


2nd goes to KRI of Ipoh running club. The shape so special and beautifully designed.


3rd goes to Penang Bridge Marathon. It's so big and heavy. I really like the weight.


Next was the KL International Marathon. Very special designed and also very small.


The PJ Half Marathon medal. My 1st PB and 1st medal from PJ after so many numerous participation.


Putrajaya Marathon held 1st time in Putrajaya and also my personnel worst of 5hr 23m. Hope this is last of my worst timimg.


Trailblazer of Genting. The most expensive entry fee. If next year the entry fee is maintain the same , this will be my 1st and last.


Bidor Half marathon. Another well organised event. The price of food around town really unbelievable. Unbelievable high.


Seremban half marathon. Some called it the race for camel as there was only one water station. The last 5km just run together with heavy traffic and runners from 5km event.


Mizuno Run. The twist around the hills and the marker really twist your mind and feet.


Of so many event goodies bag, the goodies from KRI, Ipoh was the best especially the shirt, the best of the year. Even Genting Traiblazer just dun come close for their superd expensive entrance fee. Mizuno shirt is good too.


Running is cheap but then do set aside a min 2k for a year of running fun. Come 2007, we eagerly want to PIA for fun, for glory, for andrenalin, for health. I quit smoking because of running. C U all in coming running events.



,, COME RUN WITH ME.

PAAA ROUND ISLAND RELAY

As the name suggest, all who participate must PiAAAaaaa Kau-Kau. Indeed everyone just Pia to their heart content.

An annual event in Penang where a team of runners comprised of 12 and 3 reserved. The fastest team to complete running round the Penang Island is the winner. Distance just 72km in total. So each runner will run between 3.5km to 7km each depends on the course difficulty.

I was posted to Leg #11. The moment we exit from the bus that took us there, the smell of the Penang Laksa was so damn tempting.


The Leg #11 is well recommended. Firstly, you will not get hungry. Secondly, you can just admired the sunrise.

Thirdly, you can relax on the rock. One side of your ear listen to the music the wave hits the beach and another ear enjoy the bus roaring above.



I expected the 10th runner to reach leg #11 by 12pm so I have alot of time to check out the beach. So what a day as it also coincide with Pesta Penang and dragon boat races were held. So took a walk to the Pesta ground and enjoy the boat races and at the same time admired those macho ladies.




Our team 10th runner reached this wonderful Laksa shop by 12.30pm. He passes the baton to me and off I go. I have never run this heat before. It was so hot. My back was burning and my head was fuming. I was wearing a hat and my advise to all runners, never wear hat to run in midday except a pair of sunglass will do. This route #11 is a tough one. 1st the heat and 2nd, you fighting for oxygen as the traffic was quite heavy. I ran my worst - 7min per km.

Dun walk near there leh

About 17 years ago when I was in Hong Kong. I was damn young then. Full of energy and ada oooommp. And best of all very curious lad. Will walked to any backlanes or streets just to take some beautiful photos. Photography is my hobby way back then. As one in a new enviroment, all things just looks so different and wish to keep a memorandum of all the sights. Somehow just feel safe wondering about till those Honky reminded me not to walk near or pass by any goldsmith or jewellery shop. Why? I asked. And then they show me newspaper cuttings of robbery. One particular photo still fresh in my mind was a robber was holding an AK47 in one hand and another a granade robbing a goldsmith's shop. It was a common year end news. It just happened for a couple of years and present condition in Hong Kong seldom hear such news again.

But so unfortunately, our land is begining to follow the same fate. Now year end and for pass few weeks in our newspaper, sigh. So remind yourself 'DUN WALK NEAR THERE LEH'.

Almost ..

As usual there will be heavy rain every evening and yesterday was not an exception. We attended Leow's dinner and had a few glass of wonderful water. That's beer. The company was good, the staff serving us was wonderful too. After the dinner, Peter and I decided tomorrow we Pia Kau Kau. My target 1hr 45m 00s for a distance of 21km.

We congregate this morning at 6. There were 5 of us. Lim, Albert, Peter, Tay and me. We started 15mins later and Albert already pulling ahead at the initial stage and going up the bridge over Klang River. On the way down the bridge, Peter, Tay and me pull ahead while Albert and Lim fall behind. Anyway both of them had decided to do a 15km only.

Three of us were doing a very constant pace. It took us 52mins to reached the UITM roundabout. Made a U-turn and start homing. Tay is a strong runner so he took the lead till finishing point. His timing is 1hr 43m XXs. Peter took 1hr 46m 01s. Me took 1hr 47m 03s. Almost my target.

The last 7km, Peter was just 30m in front of me but just could not close the gap. Every piece of leg muscles feel so tight and fatigue. To improve by just 5mins just stress me mentally and physically. Today was a very tiring run. Really enjoy and feel relax knowing I had achieved another unofficial PB.

Pia > Pia > Pia > >>

Who coined this word, is it Tey???

'Pia Kau Kau', 'Pia Till Can't Breath, Pia?? seems to be a very common saying among the running members recently as far as I came to hear of this word.

This Hokkien word 'PIA' means 'PUSH'. So Pia Kau Kau mean Push All Out. In the running community this means today's run we will Push All Out from start to finish regardless it is a 10km run or a 21km run.

Pia Kau Kau and Pia Till Can't Breath holds a different meaning. Pia Kau Kau mean running at 80% to 90% effort while the other is at 100% effort. For a 100% effort, you will collapse once you cross the finishing line. So it is advisable to Pia Kau Kau in race and Pia Till Can't Breath in your training.

Of course on the other hand, these 'PIA' terms can be use in any other situation. For example in SEX, you can use either Pia Kau Kau or Pia Till Can't Breath. You decide.

Heel Pain (2)

The pain still bugging me. Went to quite alot of sports shop but still could not find the right insole I so used to. It seems once they sold off all the insole stock, they won't bring in any more.

These two days I used a popular foot massager. It helps but pain still persist. Continue using the massager a few more days and see if there is any much improvement.

Heel Pain

That's the area of pain I'm going thru now.

I remembered the days in my 20ties, running on just a pair of BATA badminton master. Quite active then, smoking, drinking, badminton and still made a good 2hr 15mins in my PJ half. Got settled down and running stop immediately but actively in badminton for a few more years before getting lazy and plump. My weight shoot to 86kg. After almost 12 years of inactivity, I started my running again in 3Q of 2002. One month into running, I quit my 25yrs of smoking experience but continue with my drinking except alot less.

Time fly fast and into my 5th running year now. Way back in 2002 I started with a pair of NIKE. Then joined Pacesetters and became an NB user. Till today I had burned out a pair of NIKE, two pairs NB715, 1 pair BROOKS, 2 pairs NB900, 1 pair NB901, and presently using 1 pair NB1060 and a new pair of NB901. My heel pain starts when my 1st pair of NB901 life coming to an end. B4 going further, let's do some calculation. Take RM210 a pair x 8 = RM1680. I smoked 1 packet a day. Let take a packet RM5 x 1460 = 7300. Ya..hoo.... I saved 5620! REALLY? Maybe on par if you include race reg. fees, travelling, vest, health food, etc, etc. So running and in a pub tokkok is a different matter all together.

I stick to the idea of not >800km per pair. Hopefully it will prevent running injuries. Just not ready to give up running so fast.
My 1st 3 yrs of running, an average weekly mileage of 40km. I always have 2 pairs of running shoes so I can switch its use. So 1 yr burned out 2 pairs. SO WHY NOW HEEL PAIN? AH....... now i get it. Let me share with you my 1st 3 yrs and the just concluded 4th yrs in running.

Suspected caused #1;
I have the privilege of having a good foot massage every week. No miss. I worked 2.5 yrs in China and foot massage was just so economical. Now I'm back home for almost a year without foot massage.

Suspected caused #2;
It was made me believed that the shoes original insole do not have good arch support. I will purchased another sets of insole with good arch support to replace the original one. Coincidently, a pair of insole lifespan is same as the shoes lifespan. When I bought my NB901 and NB1060 begining of this year, I never thought of buying those insole I so used to. What made me forgot about it? Heaven knows.

Suspected caused #3;
My style of running had changed. From casual to speedy gozales. Always trying to break previous best.

Conclusion;
Strike out caused #1 and #3. Me change all insole with good arch support. Will let you all know whether it helps or not.

Happy running.