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.

Shioooook Leh

Someone forwarded me this wonderful place located in China. Not mention where it is but my 1st reaction was WOW!, now this is what we call so shioook, just like making love to the rock mountain.

Langkawi Revisit

Went there during these Deeparaya. 2nd visit since 2001. At that time followed a tour organised trip. This time on our own.

Food : the only food without tax is KFC. Dun bother for ala carte. Damn expensive n I mean damn. Secondly do not go there during any raya as parking is expensive, car rental is expensive, n only liquor + smoke smoke is cheap. These just can't offset the advantages.

Thumbs up : No haze, breezy wind, oh so damn good for run. Never miss a run when I am there. We stay at Awana and the morning run will be from Awana to UnderwaterWorld and got onto the beach and ran toward the end of the beach and return. How far is it, I dun know woh.


Other than Island hoping (in which I hv no intention to hop as I found that there are other island better then here and moreover the boat ride is also so damn damn expensive)

This marina bay really caught our sight. Just so clean so picturesque so relaxing.



Our next stop was the suspension bridge. It is so quiet and peaceful up there. You need to take a cable car to go up and if you show your mykad when you purchase the ticket you got 40% discount. It's exciting feeling the bridge sway.

Itchy Legs

So it seems the running communities are feeling frustrated. Race day draw nearer and training is tapering down due to the hazy weather. Fear no more as there are other ways to keep your stamina at perk.

No. 1 - go for swim and I mean swim hard and not just casual tai-chi style. If you can run for an hour, do the same as in water. Power up your freestyle or breaststroke.

No. 2 - go for swim again and this time indoor (with a training partner of course), and in your own room dolphin style. Again swim hard. Really hard and furious.

Do it twice a week for No.1 and daily for No.2. Guarantee to keep you fit and in tip-top condition.

Do SEX affect sport performance?

That was what we were made to believe. When we were at a tender age, we received these advise from our seniors. Seniors means not from family members but those secondary students and later those married working colleagues. Why? we young maniac eager to know. As according to those expert at that time, having too much sex will made you loss much blood. Blood? Oh my goodness, we are so damn green. OK, that was history.

So I thought why not do some experiment.
a) KLIM 2006 - no sex for 1 month b4 race - timed 4.43.21
b) PBIM 2006 - sex 1 week b4 race - timed 5.01.33
c) Putrajaya - sex 3 days b4 race - timed 5.20.23

Wonder have sex 1 day b4 race the time will be 6.xx.xx

So can we conclude that SEX do affect sports performance?

Question : Is sex a kind of sport too? If it is then have sex 2nite and tomorrow nite, your sex performance will be degraded?

Putrajaya Marathon 2005

This was my 6th marathon and always as usual could not sleep properly the night before the race. I should have slept more two days ahead. What an initiative. I forgot to wear my watch for this run. No big deal then. A JOY RUN.

We reached Putrajaya at about 5.35am and parked near the mosque. Since Peter, Leow, and me ran for the full, we made our way to the starting point. To our surprised the starting point was not at where we thought it supposed to be. OK, we walked a further up to check the starting point. On our way we saw a distance marker 39km and it really chilled us that there was another 3km to the finishing line. Usually finishing line = starting line. So make a run back to the car park and alert our runners that the starting point was still a few KM ahead. We jumped into the car and speed off. Truely, 3km up was the starting line. So we got into the barricades 5 mins before start.

The bang of the gun sounded like a 'POP'. The road is wide and not much pushing and shoulder knocking. Surrounding was quiet except the slapping sound of the shoes and the hard breathing. At 18km mark, I need to walked. My muscles were pulling. Reached 20km, timed 2hrs. Met a pacesetters member and we walked and chat most of way. It seems the heat of the blasting down doesn't seems to bother us. As we reached 35km mark, we start a slow run back to the finishing line. 5.20.35, the time my right foot step on the finishing line.

- very less traffic
- very properly laid distance markers. The best I encounter.
- Believe it or not, every 2km one water station
- 40km and 41km were placed water station
- a demotivating loooong 1 way up gradient after the 30km





Our Captain and Ms Leong




(Pics extracted fr KC & Sunshine Runner blog)

Wild 14km Trailblazer

The more dirty you get, the more you enjoy this race. Before the race start, your mind must be tuned to this expectations.

We start 6am from home and reached Awana by 7.15am. Step out of car, the air was so cool and made you shiver at times. The road was wet so we expected a slippery jungle trek. Got ourselves registered and collected our goodies bag. It was a surprised a backpack was given. Make our way back to the carpark and got ourselves suit up. By the time we made ourselves back to the starting ground, it was about 8am.

We gathered at the front line. We expected to make a fast dashed forward as we do not want to stuck in traffic jam when in the narrow single lane highway of the jungle. Moreover, the wet trek will not be so slippery for early runners. BANG! I was at front top 20 runners. Did not bother where Peter was as I know he will catch up with me sooner or later.

First 1/2km ran on tar road and enter into the jungle through a gate and this was where hell is. To recalled back it is almost a 1/2km of down gradient at 45 degrees or more. You don't run down but mostly jumping down the slope. My braking system is not very good so when my feet touched the ground it start to lift again. Fortunately, my absorber system is good. Negotiating wildly, jumping over fallen tree trunk. Just no time to look ahead even for a glance.

Then we came to 2nd of hell. Upwards slope 45 degree or more and from here it seems there was no downlope. I have no recall of any flat or down slope. Maybe someone jog my memory later as these stretch made me grasping for oxygen and having double vision. Some stretch we have to be on all four. Need to climb over, crawl under logs and huge stones. Ai-yo worst than climbing Mt KK. My legs, arms, body all turn sour with fatigue. WILD LOH.

We finally reached the 1st and only water station. It was easy as from here. It is up gradient but still manageable to run at a constant slow pace. I think from here is about 2km to finishing line. Running through bushes and we reached at where we started. The last obstacle was to go through all the setup trenches and muddy pool and those muddy walls before you make a last dash to the finishing line.



Conclusion : GOOD, really WILD, really FUN
Worth d $$ : NO
Will come again : NO
Why : Entrance fees too expensive
Goodies bag : Let down, Absolutely nothing to shout about.
Metal : Those wordings should be bigger

Mt Kinabalu - The Journey Begins

These are the nine supercharge human eyeing to set foot on the tip of Mt KK

The fanfare from LCCT to KK airport to hotel was too exciting n juicy so we fast forward to the foothill resort - The Sutera Sanctuary Lodges, that's where all trekkers need to stay a night. We need to register ourselves and as usual the males is males so it was only polite and natural to make friends with the species of the other kind.
Well ain't he happy and so were the staffs there. I think we were the only group that is so friendly. And of course their smiling service is very commendable. So we made a date with them for a party at our lodges but sad to said they didn't turn up so makan sendiri la. The next morning, got ourselves prepare and went to meet our guide. We total 14 members squeezed into a van. 9 of us, 2 guides, 2 porters exclude the driver.
The destination is Mesilau gate. We need to report ourselves at the gate and we proceed to climb. Our destination is Laban Rata Resthouse. It is 6km uphill climb and boy oh boy sure made you gasping for air and sweat till your underwear.
Almost 3km up we found ourselves in a very different surrounding. The breeze was very cooling. The trees are shorter. Overall surrounding is brighter. The view of Mt KK, the land below is just so superd.
Just wish could spend an hour to admire the natural beauty but we have to move on. This stretch we walk a little slower to enjoy more. The flowers, the leaves, the tree trunks, the cool breeze and these particular stretch is flat.
An easy walk after 3hrs of uphill climb. We stop by a junction, have our lunch of simple bread. It took us 4hrs more to reach this junction. This is the junction where either you start from Mesilau gate or Timpohon gate, all will pass by this junction and the route will join into one that leads to the resthouse. After the lunch we start off and halfway up it started to drizzle and some of us in luck as they were near the hut so they can shelter there. There were quite alot of Koreans ahead of us and were cramp into this small hut but we squeeze our way in.

Peter and Chee were the 1st to reached the resthouse. Me and Chak just reached and it started to rain. So poor 5 of them behind us will get wet even with rain-coats on. The temperature at that time was 8.6C and we were at 3200M above sea level. We had our dinner, admired the setting sun. The rain had stop and hope tomorrow will be a fine morning as this is what everyone hope for. If the weather is bad then we won't be able to ascent further than this point and we ahve to make a very sad descent. We got to tuck into our bed early as we need to wake up 1am the next morning to start our climb to the summit.

We woke up at 1am and suspected quite alot of them did not sleep well. Maybe the excitement. The weather was kind to us. Temp 9.2C and weak breeze. It was beyond our imagination the condition was so damn good.
The uphill task continue again. Gasping and sweating and dark and the movement was so slow. The Koreans were well ahead of us and we found that we were the last group slowly making our way up.
The morning sunrise from 4000M above sea level. Everythings just so good. Nice clear sky, clean air, slow blowing breeze. I was 1st to reached the summit to take photographs to my heart content.
Thick clouds were below our feet. It seems as though you can walk on it.

Our jubilant Captain. His 2nd try and 1st time to reached the highest point of Mt KK.

The surrounding was so quiet. Just sitting down on the peak was so relaxing and wishfully could sit longer to enjoy such a beauty. Watching climbers decending and slowly varnished into the horizon.
We have the peak all to ourselves. Others had descent. The whole of Mt KK is for us to enjoy + the 2 guides.

We broke two records on this trip. Our group were last to reached the summit and also the last to descent.
Coming down was such a leisure. So easily does it. We need to made it back the resthouse before 10.30am or else they will charge us another day rental. Exactly on time we made it back. We checked out, got our things packed up and sit rest in the canteen before we took our lunch.

We made ourway downwards. This time we were not going back to Mesilau gate but instead we head for Timpohon Gate. We realized that from the resthouse to Timpohon Gate was down gradient all the way. Boy oh boy our knees just so hurt. We met this gentlemen training fot the Mt KK climbathon which to be held in October. Daily he carried a full tank of gas up and an empty tank down.

We reached Timpohon and we took the van back to the Sutera Sanctuary Lodges to collect our certificates and said farewell to the sweet species of the other kind. We spent another day in KK and again it was too juicy to mention in this blog.


We took a night flight back to KL and I believe some of us still have the fire to conquer Mt KK again.

The Photographer

It was tough being the photographer. You need to fall back and took some shots from the arse up and then climb ahead of them to take some breast view. phew.
Of course Goh, Chak and Captain were also photographers. I think we took a 1000+ shots on this trip.

Amusingly, who came up with this idea of blue and yellow. The magic of clothes changing.

For the record. It took us averagely 7.5 hrs to reached the resthouse from Mesilau Gate. 6hrs from resthouse to Mt KK peak and return trip took 2hrs and 4hrs from resthouse down to Timpohon Gate. Total walking time was 19.5 hrs.

Mount Kinabalu - The Team

At the starting point Mesilau

At half way to Mt Kinabalu

Penang Bridge Run (Pt 3 - conclusion series)

While we were driving across the bridge, a feeling of easy run is in store. The gradient is not so steep. Then we have a chance to checked out the route. Wow, flat most of the way except the hump on the bridge. Standing in Bayan Lepas looking at the bridge and someone told me just 11km one way and I was thinking to and fro is 22km. YES, just like makan laksa.

Woke up early, got prepared, and off to the starting point. I was thinking of a slow run of about 6.5 mins per km. BANG, off we go. I ran together with Peter until to the top of the hump and took a picture there. Turned around Peter was lost. So all by myself and chat with some guys along the way. U-turn and ran towards Penang. Went up the hump again and before I reached the 25km mark, both my legs start to behave on their own loh. Now this is what I dun like leh, got burn out at 25km mark.

Made it to the 30km mark. It was 3.5hrs since the bang. Limping, walking, jog, and finding a good relax way to move forward. The good consolation at this stretch of road was admiring how Agilent Technologies and Intel found such a good spot to setup their plant. Facing the greenish blue sea, clean street so is the rock beach.

5.03.33 this is the time I crossed the finishing line. Just like Penang laksa, nice and beautifully presented, eat it and the punch is there. If Penang ever organise again, hmm ..... I dun like Laksa but we must have a fighting spirit, right?

Penang Bridge Run (Pt 2)

Both my legs are sore. The running fast in the PACM track meet had sour up the muscles. Think of Penang think of laksa. Ain't it a good idea to wallop few bowls the night before the run would be a good idea? It helps to boost up the fiery heat in your system.

After 4 marathons I had been through, all system down after the 30km mark. Having high carbo food the night before the run won't help. Consuming Powergel along the run won't help neither. Why, why, why all burned out just after the 30km?

More on PACM Track Meet

Oh, what a wait. Somehow just understand to be patient. Teammate came, baton passed, and off they go. What a unison.


Our future runners. They really enjoy every minute of it. Watching children run seems they are running with a good technique. They were not taught. They just run so naturally.