The 6 Most Common Training Mistakes

WARNING : This post is suitable for all level of runners BEARING in mind that this is not a ‘Touch ‘n’ go’ post; Do take time to read what I have to share with you runners . To beginner runners or even experienced runners who are unfamiliar with certain technical running/training terms, I’ve linked some terms in this post to related articles from Runner’s World (well mostly). Just don’t get carried away clicking on all the links at one go because the linked articles will take another breather to read them !  The points I got for the 6 common training mistakes is from Peak Performance. Feel free to comment and share some feed backs with missjewelz after reading this article. Last but not least, be prepared to view some hot flamenco dancer photos which I posted along with this article, which is not actually related to the content of this article. But anyways, enjoy!

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The 6 Most Common Training Mistakes

1. Carrying out three long runs during the four-week period before race day

2. Carrying out just one workout per week at faster than goal marathon pace

3. Failing to complete any neural training, i. e., failing to train at VO2max speed (i. e., vVO2max) and omitting ‘super sets‘ from the overall programme

4. Emphasizing non-running-specific strength training

5. Using gels during the marathon itself. (since exactly the right amount of water must be taken in with each packet of gel)

6. Employing a training programme which is devoid of variety (look up cross-training!)

 

RedPenelope : Numero Uno

Mistake numero UNO

Carrying out three long runs during the four-week period before race day – a 13-miler  ( 1 mile= 1.609km) our weeks before the race, a 21-miler three weeks before the marathon, and a 14-miler two weeks in advance of the big day (we might also count the nine-miler at race pace one week before the marathon, which would give us four long runs in the pre-race month). For a runner with average leg strength, it takes at least a month to recover from strenuous marathon training so that the race itself can be completed with rested, healthy leg muscles; scientific research suggests that during this month before the race no workout should cover more than about 10 miles. This principle was violated three different times by the runner above, and as a result his quads were not really ready to race on marathon day – they were still reeling from the punishing training which had been conducted.

 

Proper strategy: to promote better recovery while still enhancing the ability to run marathon-type distances, carry out a long run every two to three weeks (not every week), gradually increasing the duration of this effort to 22 miles, only 10 to 12 of which are covered at race pace; on alternate weeks, complete shorter-duration quality training. Complete the last long run at least four weeks prior to race day.

 

Paco Pena : Numero Dos

Mistake numero DOS

Carrying out just one workout per week at faster than goal marathon pace. For endurance runners in general, max running speed is a good predictor of marathon potential, and for individual runners improvements in max running speed almost always lead to upgrades in marathon performance. It is difficult, however, to enhance max speed when only one ’speed’ session is completed per week, especially when that ’speed’ session is more of a tempo run than a higher-intensity effort.

Proper strategy: complete at least two faster-than-marathon-pace workouts per week, mixing interval workouts at 10-K, 5-K, and 3-K pace with neural training (see Mistake no. 3) and placing less emphasis on tempo runs.

Ayyayaaa.. (love the colours) : Numero Tres

 

Mistake numero tres

Failing to complete any neural training, i. e., failing to train at VO2max speed (i. e., vVO2max) and omitting ’super sets’ from the overall programme. It is certain that vVO2max workouts produce more gains in vVO2max, lactate threshold, and running economy than any other type of training session; these three physiological variables are great predictors of marathon success. It is likely that super sets have a similarly strong physiological effect.

 

Proper strategy: carry out a neural workout every 10 to 15 days during the early stages of marathon training – and every week during the last eight weeks before a marathon.

 

Roses in the garden : Numero Cuatro

 

 

Mistake numero CUATRO

Emphasizing non-running-specific strength training. For the first four months of the pre-marathon training period, this runner emphasized strengthening exercises which involved isolation of particular muscles or muscle groups and seated or lying-down postures. These kinds of exercises are likely to have only a small (or no) impact on actual running strength (i. e., the ability to consistently take longer strides and the ability to be more stable and economical when the foot is on the ground during the stance phase of the gait cycle; if you doubt this, read Owen Anderson’s piece on one-leg exercises earlier in this issue).

Proper strategy: start preparations for a marathon with six weeks or so of whole-body strengthening, with an emphasis on exercises which involve most of the muscles in the body simultaneously and which avoid seated and reclining postures. Then move on to hill training and exercises which duplicate key aspects of the gait cycle, including one-leg squats, high-bench step-ups, one-leg hops in place, bicycle leg swings, reverse bicycle leg swings, eccentric reaches with toes, and arrested step-downs, focusing on weight-bearing exercises which require high degrees of coordination and must be carried out with full body weight supported by one leg at a time. Finally, finish with about eight weeks of explosive work, including hops, bounds, sprints, one-leg squats with lateral hops, in-place accelerations, Indian hops, drop jumps, and high-knee explosions. These moves enhance the ability to run fast, and as max running speed increases, it drags marathon pace along with it.

Cinco, cinco, cinco ci : Numero cinco

Mistake numero CINCO

Using gels during the marathon itself. This is very tricky business, since exactly the right amount of water must be taken in with each packet of gel. Take in too much water – and you end up with a hypotonic sports drink in your gullet which delivers too few carbs to your leg muscles. Take in too little water – and you concoct a syrupy goo within your intestines which actually drags in water from surrounding tissues and spurs diarrhoea. Pour sports drink down your throat along with the gel, and you might as well begin scouting around for a Portaloo.(portable/mobile loo)

 

Proper strategy: it is possible to use gels during the race, but you’d better have a sports-drinks expert or exercise physiologist calculate your water intake for you. It’s far easier to simply use sports drink throughout the race (remember never to mix sports drink with water), a practice which will increase your chances of avoiding GI upsets and delivering enough carbohydrate to your muscles.

 

Vote for Spain : Numero Seis

 

Mistake numero SEIS

Employing a training programme which is devoid of variety. Note that although our marathon runner attempted to make the overall training schedule progressive by broadening the duration of the cross-training (aqua jogging, stair-machine, and bicycle) workouts, the easy runs on Monday and Thursday, and the Saturday long run, the programme is monotonously similar from week to week. Although the workouts get longer, the types of training sessions utilized do not change.

Proper strategy: avoid a too-heavy dependence on tempo and long running, substituting an array of higher-quality workouts, including neural sessions (see Mistake numero tres), lactate-stacker workouts (two-minute intervals at close to max pace, separated by four-minute recoveries), hill climbs, fartlek efforts, speed-strength circuits, 800-metre intervals at 3-K pace, 1200- to 1600-metre intervals at 5-K speed, 2000- to 2400-metre reps at 10-K pace, and competitions ranging in distance from 5K up to the half-marathon. These kinds of exertions will have a much broader – and larger – impact on the key physiological variables which are important for endurance-running success, including vVO2max, lactate-threshold running speed, and running economy. They will also promote the ability to run faster, which is critically important for all types of racing.

No flamenco : Final punto !

Final PUNTO (points in Spanish!!)

Completing our analysis, it’s important to bear in mind that aqua jogging does not remove lactic acid from the leg muscles (see Sunday’s workout above); in fact, if the aqua jogging is above a fairly minimal intensity, it will actually increase muscle lactic-acid concentrations. In truth, there’s no need to fret about lactic-acid levels in the muscles. Most of the stuff is removed or metabolized within minutes after a workout is over, and of course lactic acid does not cause muscle soreness or stiffness.

Note, too, that this runner can run much faster than 4:08 – or even 3:57 – for the marathon. If he can complete 18-mile runs at 8:20 pace relatively early in the overall preparatory period (as indicated in his letter), then the range of paces between 8:00 and 8:20 – not 8:57 – can be utilized to select a reasonable goal velocity, depending on how aggressive one wants to be at goal setting. An 8:20 pace would of course produce about a 3:38 marathon – and automatic qualification for Boston for this runner. That can happen without problem, as long as he doesn’t get burned out during training.

Remember that it is your overall fitness which will determine your success at marathon racing, not the quantity of miles in your training log or even the number of long runs which you have completed. In fact, too many training-log miles will make your legs feel like logs on race day. The idea in marathon training is to ‘peak’ in neural and physiological fitness and in the ability to run long at goal marathon speed about a month before the race – and then to reach an even higher ‘peak’ in marathon capacity over the last four weeks by combining less total running and greater rest with the right amount of intense – but not prolonged – training. If you can pull that off, while retaining your confidence, you will have the greatest chance of running your best-possible race.

Getting my focus put !

Focus

With so many things going on at the moment, I just gotta make sure that my mind stays focus on my academics Will have to bear this attention span for at least another 2 weeks before I break free temporarily from studying. Just need to get some motivation back to keep my mind rolling and not ‘halting’ randomly. I do not have problem missing races because I have my priorities right. It just pisses me off when I bump into wrong people who expects me to take part in all the races present on the annual race calendar. I know of people or friends who register and plan early to go for a race. Come 1 week prior to race day they become very busy piling up their mileage and call that training.

No Training No Race

To me, its simple,no training no race. But like some athletes (leisure athletes?) if there is not enough prep for a major race, either they skip it, do relay or have fun reaching the finish line.  Some of us or even myself sometimes go for a race for the fun and sake of doing it. Some have more noble intention; they go to support their friends..! My knee is temporarily out, an excuse to pull out from the upcoming Powerman. Though I would really really love to race, the most that I can do is go there to support my friends taking part. It doesn’t mean I am a sponsored athlete  ( well, at least for this year), I HAVE to take part in all triathlon, duathlon and marathons ! If like that every weekend I’ll be racing.In my current state I can’t continue to take part in races, especially my favourite ones  if I can’t train unconditionally. So Trailblazer, Ironman or Singapore marathon hafta be put aside for the time being. There are races every year, so what’s there to lose ! Plus, I’m still, ehem , young. I don’t see the point rushing and forcing myself to do races which I’m not prepared for.

You know when you have 2 race events back to back, and IF you were ever on a training program, you know the  training program for the 2 events may ”clash” in terms of the type and intensity of the workout IF you don’t plan your training/races well. They keywords here are : planning, and not being too ‘greedy & unrealistically enthusiastic’ in selecting what races to go for that season. And more importantly which training phase are you at, at that point of time. Say you are in your  taper phase for Ironman training, you don’t need to pound any more miles ! You should be enjoying the reduction of training hours. In the earlier part of the Ironman training are the prep weeks (20th to 17th week counting down to race day). But some, especially age-group athletes do just that !

Training Plans

For the Ironman prep phase(this comes before the base 1 phase) , you spend at most 10 hours a week to train. Not 15 , and not 18 ! There is no point pushing the mileage and training hours too early. When there is no training plan used and appreciated, people will start pounding the mileage too early, or too late.. Training plans are planned and used by athletes because they work.

You don’t have to make your own program, you can just look it up on the net. Read the sciences of training if you would. Some of you reading this may not be in the same boat as me,particularly when it comes to whether or not we believe in using any training programs  . My first Ironman was a big deal. Its an honour to be able to register, train and do the necessary preparations for it. Come 28th Feb, I just gotta press PLAY and of course, ENJOY. I have to admit, I did not use any specific program for the 2 ODs which I did before my 1st 1/2 Ironman distance and my 1st Ironman. Langkawi was when I seriously started using a program and tried my best to stick to it. Nobody had to tell me that I have to use a program. I just knew that if I screw up the training part, the bigger the chance that I’m not going to race well, and that I will suffer and  may even bonk. I got my IM program from http://www.beginnertriathlete.com. A 20 weeks training program designed for 1st time Ironman. but still can be used even if you’ve completed one.

Interesting observation

It is very interesting to see how people who don’t use training programs train. There are so many training programs which you can find and find from the net,magazines  etc.. be it for a 10k road race, a sprint du, Powerman, OD , half marathon , just name it ! I wouldn’t dare to do Ironman without any training guidance. And I couldn’t depend on other triathlete friends all the time to train because  they have various training schedules and styles! Especially when it comes to cycling training. Some pound the mileage too early, or sometimes too late. It doesn’t say in the training program you gotta ride a total of 200km per week.. Or you gotta do back to back long rides.. or you gotta brick too early in the training phase.. or you HAVE to do a full marathon before doing Ironman. I never did a stand alone full marathon (thats 42.195km), and from my reading it is NOT NECESSARY that I HAVE to do a full marathon before attempting Ironman. That is so false and outdated myth. There was once i was talking to a friend and when I told her that I am preparing for IM, she said ‘Ko gila ke? Pernah buat full marathon tak’? meaning: ‘Are you crazy? Have you ever done a full marathon before’. And I said ‘No’. She replied, ‘Ýou have to do a full marathon first, to get the feel of ‘endurance’. And I said look , its NOT necessary to have done a marathon before attempting to do Ironman. That conversation sorta pissed me off coz 1st; ‘gila?’ what kind of motivation is that. Other people can, and did..so why are you saying that I’m crazy? Is it because you yourself haven’t done any triathlons and now you’re getting back at me..? but anyways..

Tri-Myths

The other myth(s) about training for triathlons, especially the longer distance ones (1/2 , full Ironman), is that, oo you gotta really pound the mileage and total work out hours per week.. no rest, etc…thing is, if you start thinking anxiously like that without any references to credible sources, than you’re gonna treat preparing for a race like you’re preparing for dinner, ’sesedap rasa’ indeed you will train sesedap rasa. Sesedap rasa as in ‘as you like it’. I hope I am not starting to sound annoyingly bitchy about training appropriately using training programs here.. You may say, hey look, my training works for me, so what else? Even if you’re not the serious type of athlete, like me, duh!..haha.. you do need a program..and why is that ?

If we’re gonna be ignorant, stay ignorant and never willing to appreciate the effort put in by coaches, sportsman, sport physiologists in their quest of coming up with the best training programs, than too bad. We’re missing the edge. Seriously missing it. I just can’t imagine doing my first Ironman without any specific training program. I may be joining random group for swimming, another group for cycling, whose distance are all jumbled up throughout the training phase..and believe in the weekend long runs is enough to prep me.. humm.. just lucky enough I had that realization that a specific training program is necessary and utmost important. Why so important ? From what I’ve learned and experienced :

 

• to train specifically for the race
• to not under-train and not over-train; tell me what rules are there to tell you when you’re overdoing it? you can’t really tell. therefore, if you have a guide (your training program, then you know, since you have the experience of using one!)
• to peak at the right time for your training. You don’t want to peak too early or too late as you can exhaust yourself
• to decrease the chances of injuring yourself as a result of training without any program a.k.a overdoing it
• to learn the proper way of  training
• to grasp certain training concepts which you might have not known before
• to know what kind of nutrition plan to use (some people underestimate its importance..some people overestimate it too !)
• to gear yourself well so that you can finish a well-done race
• to get you psyched up and motivated to train, and to race !! (totally worked for me)

 

Other importance I plucked out from the net :

 

• just too many lah . please proceed to the www for more info ! From lay man explanation to scientific benefits of training properly, precisely !

 

Whatever it is, I wish all of us can become more optimistic and have an  ‘edgier’ outlook when it comes to training. Its not geeky or nerdy that you’re looking up for training programs and reading articles to know what latest training programs are there. Plus, it is a complete waste of time to go, especially for big races but not train properly. You spend a lot of $$$$$$$ for your gadgets, nutrition, attires and what not and  a lot of TIME training + sweat lost for wrong reasons (when’you’re pounding the mileage at the wrong time) just to BONK the race and SUFFER. Baik duduk rumah tengok Astro. (better just sit at home wand watch TV). Why some dedicated coach put so much effort in posting online FREE programs? Because they want the public to know how to train properly.. why some people PAY to get good coaches or programs? Because they want to race a good race. And if there are any target or goal to improve from previous races, the better. You can totally reap the benefits from using a training program.

Another interesting observation here, even though I am still considered as a newbie to tri-races and Ironman, some of us focus so much on talking, spending and talking. Talk about the latest gadget, since some of us can afford it..and then spend some money to buy this and that gadget. Fine, no problem, our own right to buy But unfortunately, not everybody fully utilize what they have. It doesn’t matter if you have the lightest helmet, the most expensive bike in town or the latest tri-suit. I can use a bike 3 times heavier than that lightest most expensive bike (I’m talking about my Yellow Submarine Giant lah..)..but still can play catch with a Cervelo (yeah Dennis, I’m talking about you !! LOL !)..

If you bother about performance..you’ll probably think (I’m assuming), that it is not in the end the bike. (Denis is a guy and he’s much taller than me). Come Powerman 2008, I was overtaking a couple of the top end bikes with my heavy cranky Giant. Then I passed Denis (that time I didnt know him).. A couple of minutes later, he overtook me again.. hahaah..and then my turn to overtake him again..all the way till the end of the bike leg. Moral of the story; train well.

Its not all about the Money, money , money..

Just click on 75% on your view option to get the whole picture here..its the training, the effort, the discipline , the edge.. its not the $$$..or the amount of time spent talking and bragging how poor your mileage is..unless you do something about it of course..  so if you were gonna chuck Faris al Sultan my brother (ehem) on my bike, .. and you put me on his super bike (smaller size la), obviously I can never catch him.. you put me on an Orbea, and you put Mariana Mohammad on my old HEAVY KHS, i don’t think i can keep up with her..She’s fast because she trains. She won’t be strong if she doesnt train properly. And that she’s strong and trains properly and races on a Cervelo, walla, i can just eat her dust !!! Take away the Cervelo, and ask her to race a 10k, still, you still see dust flying.. It’s the TRAINING. And not to forget the experience and knowledge which she have gained over the years pent training ‘properly’. The sesedap rasa concept, thus, don’t work for her because she’s a performing athlete. Being an age-grouper still don’t excuse us from training properly. Think about it……

Walking on the MEX highway..hahah !

Other fellow triathlete/runner  friends who inspire me :

 

• IM Kevin Siah ; cause he’s like so cool, smart and fast !!!! those glasses are cheeky as well..hahahah..

 

• IM Rahman (Navy) (he qualified for Kona but couldnt go because of $$, and no, he doesn’t have a fancy bike, yes he’s young, so are you !!! hahah!)

 

• IM Dr Fiona Lim (consistent performance and ever strong determination)

 

• Lian Bee Hoon (runner)(the old but young (races in senior veteran category; a.k.a she’s 45 years olf ++), friendly and STRONG; Mizuno 10k 2008 time : 45:43).  when I grow old I want to run like Lian Bee Hoon

 

• Shahrudin (runner)

 

• Emma Bishop (you can’t find the word rest in her neurons or any parts of her memory. 1 tough and cool chick ! I pray silently to God before I sleep at night for that level of will and determination Ms Bishop has !

 

• Simon Cross (what can I say.. he’s fast.. pheeww…I’m already sweating while choking dust on MEX highway while Simon and Sam zoomed by.. (coughs…)

 

 

• Ultraman Omar Yip ! (krazy , kool and brings sexy back)

 

Definition of smart training in this post : knowing your strength and weaknesses and focus on improving on the weaknesses while using a training program to improve your overall performance and training skills.

Definition of strength in this post: physically stronger, able and capable. having the physical endurance and  mental strength.

Definition of will+determination in this post: if you’re gonna keep triathlon ‘dry’, you can skip this part. Its not just about simply following the training program like how you would follow a baking recipe. You gotta put your soul into you training program for will and determination is not skin-deep. Its heartfelt. Ironman for example, is  very PERSONAL to me.

Definition of ‘fanciest/latest gadgets/gears‘ : Self-defined !

How I categorize training :

a)smart training + strength (athletic capabilities)+will+determination+ PLANNING+ all the latest fanciest gadgets and gears : VERY GOOD.

b)strength + will + determination + latest fanciest gadget and gears + all sponsor can give apparels + nutrition – smart training : NOT GOOD

c)smart training + will +determination + not so fancy gears + nutrition + some strength : MAY WORK and possible of  a PB/ great time  in 1ST IM. (hint..)

d)no proper training + fancy gears + some strength + will to meet cut off  : NEED TO WORK ON TRAINING PLAN. plan to fail, fail to plan. but if you don’t bother, I am surprised you read this article to this line already! hahaha !

Remember, every little thing you have gives you some sort of edge. If you’re a fast swimmer, you have an advantage. You have a good bike, you have an advantage. But if you really work on your bike and go race with your good bike, than you have the edge. Say you’re a good runner AND you trained well for the race, you got the edge baby ! Like the All American Rejects said on radio ‘a little bit of this and and a little bit of that goes a long way..’ I think he’s right. Start small, dream big. Don’t start big and dream small again, tri-falsampah of the day !

Anyways, all I am doing here is to share with all of you my 2 cents. Enter my site and read my ramblings with your own risk. Again, this is a personal website and I don’t offer unprofessional or professional advice to anyone here. There are plenty of reliable and credible websites you can look up, there are plenty of books or even magazine (and even online magazines) which you can access. Be creative in searching what’s best for you. Mere talking does not help. And so does mere visualizations of what is possible or  impossible to be done. You don’t just do it. You do it after you plan well what you wanna do. Follow that mere visualization with plan and action. So do it right and all the best in future races. God Bless.

Transition area; Ironman Langkawi 2009.

Carboloading dinner at Ironman Langkawi 2009. That's Denis next to me !

Swim. Done !

Bike leg - burnt under the scorching Langkawi sun ! Look how 'black' my hands are !!

Run Julie...Run ! And I ran !

All smile ! 1 happy jewelz

Shower- post race. Mak pesan, lepas bersukan kena mandi...so i showered. Beramai2...hahahahah...

Other then tri-life, there's also the camwhore-life. Quite fun ! Posing for Hermes!

me and my good friend, Shihming. bloody fast runner !!! Pic taken during her recent birthday party at Frangipani !

si Mary and si Julie : Ibu pesan, anak2 jangan gaduh. And I did. Jaja and I belasah-ed Mary with a surprise birthday dinner and movie after. Watched 'Law Abiding Citizens' starring Jamie Foxx. Talk about HOTness !

Girls just wanna have fun. MJ does it her way. Eat her heart out !! Oppss..mak pesan,if nak jadi kuat, kena makan.And so i ate, ate..and I ate ! All the 4 plates + 1 bowl u see in this pic was only for me ok. ahahah.. mmg kuat makan !!

What are you missing...? I missed time for myself..need rest..and time to think. and be happy, love and be loved ! Life is too short, too precious. Make the best of it folks ! And start to cut out those shit undeserving people out of your system. You don't deserve them. You deserve betta. God Bless. Amen.

Capturing the Unrewindable Moments

Sunday, September 27, 2009 at 8:58am

I was suppose to wake up at around 5.15am today.. But slept on like a rock ..was suppose to join a few friends at Gunung Nuang ! Uhmmm… But tak bangun. Woke up to see 3 misscall and 1 SMS . Yesterday’s ride clearly left me ‘koyak’ oledi. Quite a number of us turned up to do the dry run for next week’s race. I’m not sure if I’m taking part or not. Wasn’t part of the initial plan. But if I do take part, I’ll be doing the relay. No big deal for me, but big deal for my knee. I’m avoiding long runs at the moment. 5-10km boleh lagi, but not more than that. Cycling ok, swim also ok.

Going back to yesterday’s ride … Fun to see the spirited group and train together. Some did 1 loop of the bike course some did 2. Followed by swim/run. I ran with Laif n d rest. Laif complaining 5km only missjewelz ? Hahah.. Ya lo.. 5km only.

IM 70.3 Putrajaya - dry run : Arif & Laif

IM 70.3 Putrajaya dry run - smile !

I was huffing and puffing my alveoli off.. Tak fit, nak buat macam mana !! (of course kena get fit balik la). Training ’seriously’ and video recording/taking fotos doesn’t fit together. the 3rd raya ride to lukut (for me) wasn’t serious training. Just getting some kicks after 2 days jamming the tummy with endless savoury n array of food. And of course to get together with friends. Ride to lukut would always be memorable because that was when I 1st joined another group for cycling (b4 this kayuh with the Subang gang). So excited coz Azmar invited me to join. But alas Azmar didn’t even make it to the 1st quarter of the ride after he slipped frm his clip and fell on his shoulder and fractured his clavicle.

3rd raya ride to Lukut : Alwin & YitThing Wong

So again, making d Lukut ride again this time, without Azmar,(1st time was last year

and lucky to be able to enjoy the ride. I believe no one was really pushing, including Alwin. If Bacin or Dicky were to be there, mungkin storyline note ni wud be different la! So with the front pack together ; Alwin Ish and myself (Hadi mcm chipsmore, kjap ada kjap xde), the ride was in control. And I was able to video record n take fotos as well during the ride. Fun for documenting.

Myself, Ish and Hadi

This was on Tuesday. On Friday I was lucky not to bring my camera for the 30k ’spin’. Me n John overtook Ishsal at 51km/h. Not datz it’s a big deal. But still !! I won’t be able to do it if I had a camera in 1 hand wud I ?? So there, some concentration converting to some quality training. But come Saturday, I brought my camera. Wrong move ! If uve seen d video I uploaded for the Putrajaya 70.3 dry run, you’ll know what im talking about. You can hear my breath very Clearly.

Leave the documenting part to stand alone camera/video ppl, @ cameraman ! im quite the ‘memorable’ type. Memory is very powerful , but when you have that extra something which is visible and tangible preserving the memories,it can actually make you smile or even cry..! I still keep my primary 6 prefect duty roster. That piece of foolscap now is 15 years old, much older than my younger brother. I had my rumah biru sports day tshirt which I was VERY PROUD of (you know, being a CBNer). But that was until my mum decided to cut down the budget for wipe cloth and converted my treasured item to a kain buruk.

Prefect duty roster (SSU,1994)

Just to share with you a piece of my LTM(long term memory), I still remember my primary 5 class teacher calling d students names to come n collect their sukan t-shirt from her. And I remember taking my tortoise to school in my pinafore’s pocket n place them on the desk during class. I remember when I was 5 or 6, I was lying down on the floor at my mum’s room solving a Disney cartoon puzzle. Mickey Mouse and Donald Duck. Strangely , these memories are kinda stronger compared to when I look at old photos of my childhood. There’s more reality which I could sense. Uhmmm…. Coz I captured it. But the fotos, it was mostly my mum who took em. Not me. Those days where got video camera. Only film rolls n manual camera. ahhah.. This is funny.. I remember watching A Hard Day’s night the movie.. The Beatles?! And of course remember sneaking into the bathroom during bulan puasa with a bottle of Vitagen !!! Hahaha ..

But anyways, since now we’re accessible to the many tools n various ways of recording, why not. It’s always nice to see another person smile looking at those wacky pics n videos. I can’t imagine this just yet.. When I grow older and looking back at the videos and pics which I took during training with my friends. I can either still that grin/smile for a couple of seconds , especially when watching something funny, or I can choose to shed em tears (me being nostalgic).

Memories are beautiful. Preserve them.

Fast forward 20 years after I first stepped into CBN in 1989. Picture taken during a recent visit back to my beloved school !

I told you memories are indeed beautiful.. I missed this moment chillin' on the rocks by the beach, watching the sunset...

5 weeks to Powerman Malaysia 2009

Click logo to go to Powerman Malaysia website

Powerman Malaysia 2009

Hola amigos and amigas ! Initially Powerman was not on my 2009 list, until the last 7 hours before the closing date ! Registered under the age group 20-29, however the system picked up my registration as elite ! I must have forgotten to click after scrolling to the category in the drop down arrow menu. I called Melody of Quick Release (Powerman event organizer) to confirm, and she said she’s happy because I am the sole rep for Malaysia in that category (Women, elite)… and I was like..what?

No way I registered under the elite category. Plus, I am certainly not ready yet to join that special category ! Not till 2012 ! Kena training lagi la !! Not strong and fast enough. Anyways, QR have re-registered me . Thank  you  ! Mariana Mohammad (TeamPowerbar Elite) is not taking part as she is full time with the national cycling squad. She came in 2nd in a recent road race in Singapore. As for Stephanie Chok( Team Powerbar Elite), she did not take part last year, and this year she’s not taking part too.

missJeweLz maiden Powerman Malaysia 2008 result:

Time split

RUN 1 ,11KM = 00:54:55

T1 = 00:01:03

BIKE , 4KM :2:02:08

T2= 00:01:13

RUN 2, 10KM = 01: 00 :14

TOTAL :  3:59:37

Pace average

Run 1; 4:59 min/km

Bike ; 31.4 km/h

Run 2 ; 6:01 min/km

Position (age group) =7

For this year, I am not sure if I’m going to be able to run the R1 pace  i did last year..haha..wallop like crazy. Just look at R2..hhaha..slow.. so, I might just run slow. Won’t be having any trains behind me this year. Less pressure ! Just wait 2012.. I am coming to ya !

Powerman 2008, my 1st Powerman !!

I look not so fat here.. haha ! But now already fat lah !!!

Me and young duathlon fans. Kecik-kecik cili padi. Adik Fitri on my left (in black DUrock shirt) has already a few duathlon and triathlon titles on his belt. Bike training includes cycling up Frasers ! I'm a big fan of adik Fitri as much as he is a fan of me ! ahha... Don't call 'aunty' ok. Too young !!

Training plan

Anyways, I already got a program for this event. A 5 weeks plan, including this week. Basically 1 easy run, 1 long run, 1 easy cycle, 1 long cycle, 1 brick ,1 flexibility training/stretching session and 1 rest day (sessions not arranged in sequence here ok!). I’mjust giving a preview what the program is like.While running will be done mostly on grass or rubber track, for cycling I will do it both on road as well as the trainers !

Flexibility training and stretching will be fun as well ,and vital to ensure my muscles and joints are injury proof. 1 golden rule for stretching , warm up before you stretch. E.g if you’re doing speed work out on the track,or run at the track, you’d warm up by doing 2-3 loops , then stretch.

It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes).

Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.

To all friends and athletes taking part in Powerman , I wish you all the best. I won’t be going all out for this November outing. Taking it easy and enjoy !

Other athletes updates,

Hafiz Wong (Team Powerbar Elite) and Carmen Leong are doing IM KONA. So all the best to both of them. Shahrom Abdullah (TeamPowebar Elite) came in 5th in the pro category in the recent IM70.3 Putrajaya. He overtook at least 1 pro ! Congrats Awe !Aini, Jaja, Vivian(Eric’s wife) and Lizi Lim are all preggers ! That’s 4 Tri Babies by next year !

Selon Yap got involved in a bike-car crash in Putrajaya last Sunday.Man is alive, but weak and shocked. He can already move his hands, but legs still weak. His rear wheel broke to  parts. And his carbon frame needs some attention. Both Daniel and Sze Kuan of Bike Boutique were there to help him. Nurses and ambulance were pretty blur, not sure of what to do.They were even saying no  need to bring Selon to the hospital because Selon can still speak ! By the way, the front screen of Iswara which hit Selon from the back was shattered to pieces. According to Sze Kuan the car must have came in pretty fast from the back, hit Selon and cyclist+bike went flying to the air before landing/crashing on the screen. The impact must be pretty strong as it happened quite fast..

Selon lives somewhere near Bandar Permaisuri, Cheras. Do drop him a line if you want to pay a visit. He’s on FB too. And was online yesterday !! The guy is on a week medical leave. Selon was not taking part in IM70.3 , he was just another innocent cyclist who wanted to check out the route with his 2 weeks carbon frame. Get well soon Selon !

Get well soon Selon !!

Selon and I after Shape Mag run

3rd Raya ; Ride to Lukut Pt 1

Raya Ride to Lukut : Part 1

Ride to Lukut on the 3rd of raya. Distance; 100km.

3rd Raya ; Ride to Lukut Pt 2

Raya Ride to Lukut : Part 2

century ride on th 3rd raya Enjoy !!

Reminiscing my maiden Ironman training!

Dedicating this to all my IM Langkawi training buddies, all IML 2010  and 2011 takers ! Looking forward for more training action post raya !!

Back to training

My muscles are regaining their memories. I have resumed my training after XTERRA and I’m pretty happy about it. My left knee still need some attention, so I dare not push hard for my running.

So far, since last week , I’ve been able to swim, bike and run. Last Sunday’s ride at MEX highway was only my 2nd ride post IM. Beat that ! Today manage an hour ++ of running. Satisfactory pace. I’m just glad the knees wasn’t complaining during the run. (I’m icing them tho rite now!). Tomorrow night I’m doing MEX Highway. Any takers?

SCKLM is so round the corner, and I am so not prepared. But I won’t panic just as yet. I can either pull out and waste some money or continue training and taper sufficiently before the race. I know most of my athlete friends are taking part, as well as newbies. The full marathon, 1/2 and also the 10k event.

Whatever ittis, ALL THE BEST to everyone !

a satisfied me after today's easy run.no extra effort.maintained constant pace on the climbs. its feels so good to be back training !!

time off at home. trying to concentrate watching cartoon on Disney channel with my brother.

Good night, good day everyone. Going to watch Changeling in a bit.  then zzzz…..

Gunung Nuang clean up-last call

Going up Nuang again this week. But all the way up. Date and time has been set. Will be giving away free Powebar, gels and triple threat for those joining  !! Can’t wait.

Last week went up with Bacin, AJ and Joe. 3 hours of trail running with lots of climb (now Datz Nuang ok).  The last time I hiked Nuang was last year with Puzi, Dino and Zabil. We practically ran all the way up ! Yikes ! I suffered going down !  And on top of that lost both big toe nails ! Hahahah..but last week was just walk-slow run-steady climb.  Here are some pics from my most recent Nuang outing.

nature meets nurture ?!

snail @ home - Gunung Nuang !

Brooks Cascadia- got this green baby last year for Perhentian Island Challenge. Luv em !

ants marching on a bamboo @ Nuang !

one of the scenic parts of Gunung Nuang !

Bacin and AJ. hey, matching shoes tuh,,,

Bacin is very fit.

1 of the things you get to do during leisure outings like this !

snapping ant pics !

met this cute and spirited 11y/o on my way up. She was hiking with her dad. I salute the dad for taking his daughter to the great outdoors. Malaysia families should pick up healthier lifestyle like this. Not just malls, arcades, fancy restaurants and expensive toys !!

hope to meet this little girl again. She really inspired me !

the end ! tata !!

This Saturday’s hike+clean up Nuang will be the 1st time incorporating a leisure-charity sports outing.  Garbage bag will be provided. We’ll start the clean up as we descend from the peak, especially at the camp areas (Lolo and Pacat). Those joining will need to bring their own gloves. .. Garbage collection @ Base Camp !

See you people on Saturday. Come early if not on time !

-mj-

Gunung Nuang invitation: Walk and Cherish Mother Nature ! – 18/4/09

What : Walking UP and Cleaning UP

Where : Gunung Nuang

Meeting point : Gunung Nuang car park

When : 18/4/2009 (Saturday)

What time : 0645hrs

End : approx. 1300hrs

What to bring : yourself, some water4u2 drink along d hike, gloves not necessary, clothes to change, some money to buy ice-cream from the ice-cream pakcik after descend !

THE PLAN

1. To hike, I mean WALK ,all the way up to the summit of Gunung Nuang (1493m).

2.Enjoy the scenery and chill !

3.On the way down, we will start collecting the garbage/rubbish that we see on the way.

4.Depending on the turn out, we will divide you into groups of 5-7, with a leader for each group.

5.The walk towards base of the mountain is around an hour, so, we should not be taking it toooo easy and too slow going, coz we expect the time going down even longer due to our stops to collect rubbish on the way down.

Garbage collection point : will be informed before we ‘take off’  on 18/4

Hand wash will be provided at the public toilet, near the entrance to Gunung Nuang

NOTE

Prepare RM 1 for entrance fee !

Do take care of your own safety.

I’m looking for volunteers to help out on event date and also anyone who can provide walkie talkie (communication and safety purpose..)

Any questions regarding the volunteer-recreational program above can be forwarded to sojulie82[@]yahoo.com or simply by leaving a comment here at the bottom of this post. 

Thank You,

-missjewelz-

Funnily Enough

In early 2007 , 2 weeks before A Famosa tri, I was requested by a friend to accompany him for the A Famosa Triathlon as support cum photographer. I ended up taking part in the sprint category.It took me 2 weeks of prep. At that time I never took part in any tri-s before, and never imagined bumping into it at the 1st place !  Fast forward to 2009, I have(humbly) completed 3 sprint tris in 07, 2 ODs and 1 half ironman distance(desaru) in 08, and in 09 will be attempting my 1st Ironman. I am leaving in a short while to Langkawi for  D day this Saturday.

Training report and race report will come in after I come back from Langkawi.  I know I have been keeping quiet on my training. No worries, I have PLENTY of time to write after i come back ya.

I am praying hard that I will make it through the finish line no matter how long it takes and doesnt matter if it exceeds th 17 hours.  Some of my friends who will be doing Ironman Langkawi are panicking already (even for their 2nd attempt). Me?  would be lying if I say I am not nervous. I am nervous as this will be my first attempt. Despite the 20 weeks training, I can’t relatively tell how physically and mentally prepared I am. The best thing for me is to do with I have prepared with and for. I’ve done my ‘homework’ and ‘revision’, so Saturday will be test day. I was also reminded by friends to remember to take it easy, pace, and enjoy. Thanks guys !

To all friends taking part, I wish all of you the best ! to all support crews, photographers, waterboys/gals, volunteers, organizers, thank you !!!

Here’s a quick list of of friends who will be taking part, sorry if i miss out a few :-

1. Hafiz Wong

2. Jusry

3.Major Kalam

4. Stupe

5. Kam (IM virgin)

6. Tarzan

7.Dr Fiona Lim

8. Don Khor

9. Ngae

10. Azmar

11. Tan Suet Fong

12. Nurashid @ Robo

13. AJ

14. Soffian

15. Halim J.

16. Michelle Looi (IM Virgin)

17. Jason Thiang

18. Raymond Hee

19. Raymong Ng (IM Virgin)

20. Lee Puh Heng

21. Kevin Siah

22. Keat Seong

23. Yusran Yusoff

24.Emma Bishop

25. Carmen Leong

26. Sam Pritchard

27. Chan Jun Shen

28. Yip Omar

29. Kabi

30. Adzim

31. Abu

32. Adeline Lee

33. Denis Oakley

34. Ishal

35. Ariff

36. May Senn

37. Chan Jun Shen

38. Farid Abdul Fatah

39. other UPNM cadets who will be doing IM tis Saturday

40. Zabil

Support crews/photographers

sifu SK, TSB Kharis, Luvis, Jason Hue, Bandit

 

Special credits

To Powerbar Malaysia for sponsoring me for this event. This will be my second race this year as a member of the Powerbar Team Elite (1st race was in GE30K), and my first sponsored race as a team elite. So many thanks to Mr Rahimi (Powerbar business development manager), Mr Shahrol, Ms Roslizawati @ Jaja for the endless support and encouragement.

Not forgetting the guys from TotalField. Thanks for customzing my apparel and also my friends’ !! You guys rock. C u in Lkawi!

Special wish

To my sayang who will also be taking part in IML 09. It will be his 2nd Ironman. So all the best to you baby. Love you loads.

 

okay, sayonara to all ! I promise to take nice pics during my 5 days in Langkawi ! hahaha… ok, ciao ! p.s. you can check lve update during te race at ironman.com/ironmanlive

Zabil,jewelz,azmar

 

my sayang !

 

This way to IM Dot !!

Some Tips for Towerthon ! KL TOWERTHON !!

Salam and Hi! all ! This may come in a bit too late for training tips, but since I got a few SMSes from my friends asking me how I trained and tackle the KL Towerthon last year(2008), might as well I share with you guys. Nothing much really, just the things that I do to prepare for towerthon. Other athletes may have their own ways.

 

How long did I prepare for Towerthon ?

Around a month and a half before the race.

How frequent was the training session ?

2-3 times a week. Max : 4 times.

How long per session ?

Average 40mins- an hour

Where do I usually train ?

- Uni stairs..huhuhu..steep and long !

- Batu Caves stairs

- KL Tower stairs (they’re usually open 3-4 days prior to race day. call the organizer to check when they are open ok. Security purpose and also for the technician to switch on the ventilator. )

- hostel stairs (yeap, late night when others are studying..hahaha.. and they’ll be like ‘what is this girl doing running up and down the four-storey building!’)

 - also dont forget to do flats/rubber track for recovery

-hills

- gym for strength training

Any other tips ?

Training

yeah, if this is ur 1st time doing the towerthon and just wanna feel how towerthon is different from other road races, I suggest that you aim to train and finish the race injury free. it is best that during training you run up the stairs step-by-step. Not 2 steps all the way or else you’ll fatigue and tire even before half-way before the tower head during the race.

There are 2 type of stairs in KL Tower. 1- the normal long short flight of stairs you normally see in fire emergency exits, i.e. the ones in tall office buildings. The second type are the shorter but wider type, the ones you sometimes find at parking lots. I may not be very accurate in my description, to be sure just go to KL Tower for your training okay. You will have an advantage over other runners.

The stairs are generally narrow. And you have thousands of runners running to the top from 1 door at the bottom of the tower to the last door at the top of  TowerHead. Expect a few landings where you have to take  a new set of stairs. The stairs are not in spiral , so no worries. Or else you’ll be dizzy by the time you reach the top !

During my experience training in the tower, when no one was there except for me and a few friends, you will have ample of space, the stairs railings are dry and you can easily grip and hold them everytime you turn or want to support yourself to speed up. Race day : railings are wet ! So its very dangerous to depend on them for grip and support as you might slip and fall.

Race day

Before flag off :

Go to the loo ! There might not be enough mobile toilets. Guys : do what u should do.. Ladies: there are toilets in AMBANK building across the road from start line, and also Shell Petrol Station which is adjacent to AMBANK building. AMBANK building is the huge white building with mirror windows at the front, plus the big yellow-orange camel.

Hydrate yourself well. PowerGels for energy. You can bring your own water for the run. But you’ll be very tired holding them coz you really need your arms to help you swing your body upwards during the stairs-run ! They have water station during the race ok, yeah, at the stairs itself.

The hill climb towards KL Tower base :

This is where everyone is tricked to go super speedy on the hill climb. They forgot about the stairs !  Last year I just went steady on the hill climb as I did not want lactic build ups before the hitting the stairs. So guys and girls, steady on the hill climb. Plenty of time (and stairs) to pump those muscles. I know you have been training hard. Don’t get over excited looking at your training partners or rivals speeding up from the beginning. You may want to save some surprises for later. Ahha !

Escalator :

You will pass through a flight of escalato before entering the emergency door.  Again, avoid the 2 steps at 1 go. climb the stairs 1 by 1..’step by step ! oohh baby !!’ (NKOTB)

Inside the KL Tower

 It will be humid and you will find yourself hyperventilating. Your hate rate shooting up like krazee. The best thing is to pace yourself FROM THE START LINE.  Avoid pulling the railings coz they might be wet and slippery. Just focus in finishing the run. I did not waste any breath or saliva talking to my friends during the climb coz ever breath counts. Penat tau kalau cakap. Pace yourself well. If you find your way blocked by a bigger person just go in between that person and the railing if there are still space. Or else just kindly push the person to the right/left with ur hands to give yourself some space to pass through.Stopping/walking kills the speed, at least for me.Watch out for wet/slippery stairs and also used water bottles/water caps.

Prepare to run on all 4 extrimitie (2 hands + 2 legs ). yeah, i was on all 4 towards the end of the stairs towards towerhead. It helped !

The towerhead

Towards the towerhead , where you feel like you’re all max out, just sacrifies some more  by sprinting at towerhead by.. TH1, TH2, TH3. And finito !

Finishing

Smile ! a lot of photographers and friends with cameras waiting for you !

 

Other experience :-

Jittery on race morning despite the ample training and prep. I also included gym/weight training as part of prep.Just make sure you don’t do 2 intensive sessions back to back. Your legs and knees need rest too. stretching is important, so do not NOT stretch. So, stretch ya  but dont over do it too !

The flag off is according to age group. So listen well to the announcer what time your flag off is.To be safe dont wander off once ur at the start area !

I was excited and yet ‘afraid’ i might be left far behind my stronger and fitter friends. At the hills, they were attacking and maintaining the quick-to-fast pace. No problem for me, I just paced to myelf and does not matter if the photographer took a shot of you BEHIND your friend.

At the stairs I did not see any of them because they are well into their attack plan. Come second half of the climb, I was actually passing them 1 by 1. I was already climbing slow at that time but they were struggling a bit at that time. I remember passing 2-3 national athletes who were close to each other. They were surprised as myself when I over took them. See, I told you, PACE yourself well from the beginning and take care of your breathing ; LONG , DEEP , CONSISTENT AND CONTROLLED. You should look up and learn how to breathe and maintain your heart during intensive exercise.

Climbing on all 4 was a fun experience me. I was practically crawling towards the end of the stairs towards the towerhead.

You go down after the race using the lift back to the lobby where you will check out your results. I came in 15th with the time : 20mins 44secs , a mere 7 seconds behind Stephanie Chok, national triathlete (her tme 20:37). (no, not that i am fit, but maybe she did not prepare well or else she would have been much faster than this ok. ahhaha!!) She came in 14th !

Top men result : Julius Kangethe from Kenya 13:55, top Malaysian man : Shahrudin Hashim : 14:37. Top women : Yuan Yu Fang (national walker) – 15:58

 

Ok, i think thats it !! All the best to those taking part in KL TOWERTHON ! Race safe and smart. Don’t forget to enjoy the spectaular view at the viewing deck once u reach the top.

 

Unfortunately I won’t be able to join this year !! Next year perhaps !!

during 1 of my training session in KL Tower !

 

flying fox after training ! erm, its flying fox right ?!

Having a good time post-training !

KL TOwerthong - hill climb. pretty serious face huh?!

Check out the red delighted finish line face ! I swear I did not see even a glimpse of Steph at the stairs or else ?!

 

Last ride before puasa

It wasn’t in the weekend menu but thanks to Rashid dapat jugak rasa 160km. Never did this kinda distance before..paling jauh pun around 120km last year. And some more sekarang dah ‘off season’ for triathlon, and that Desaru is over, mo kasi relax la ini badan..  Total rest for 1 week after Desaru Triathlon,  and last week baru I started training. But only running , and some stairs training at Batu Caves on Friday (29/8).

Met Acap and Fong at Batu Caves, also doing stairs. I did only 5 loops, with the 4th loop reduced to walking because I volunteered to help this pakcik carry a box of 100plus up the stairs.. Kira i only carried 1 stack..the Indian pakcik was carying 4-5 stacks per trip up..daymm…. i asked how long has he been doing this.. 10 years he said..holy cow..!

strength training tak hengat...

Met Rashid before I left Batu Caves.. he reminded me of the Saturday ride..aya… mcm malas nak pergi but then , rugi pulak tak pergi.. hahaah.. So, decided to join them the next day. On the way to HOA that morning, noticed a few cars ahead of me.. ‘nie mesti nak pi kayuh jugak nieh..’.. la, rupanya CK and the gang. They were going to kayuh also..but later learnt from Rashid that they’re only going up to Bentong.

Didn’t touch my bike since Desaru.. Rusty chain..aya.. nasib baik si Rashid tolong bawa the minyak for me..huhuh.. Stupe and Shazly dah sampai tuh. Fong also.  The climb up Genting Sempah was okay. Was with Fong most of the time. Chit chat lah apa lagik.. Rashid waited for us at the top. Thanks yeah ! Regrouped with the rest at Petronas Genting Sempah.. Afraid I might cramp up I looked for salt at the kedai Mesra.. ingat kodai runcit ka cik Julie oi… ye la, nite before minum air garam..tapi tidak mencukupi ! Lucky ada garam.. (dkat area jual corn in cup tuh..).. also tapau-ed some roti.. heheheh.. mcm nak picnic lah pulak..

Kay , sambung kayuh..this town, toward Bentong, it as downhill..huuhuhu..masing-masing yeeba yeeba yareeba !!  Remember this dude ?

 

 

It was already panas by the time we reached Bentong. Nama je orang Pahang but I’m not familiar at all  with Bentong town.. can’t even remember the last time I passed Bentong.. anyways, its a nice town..not soo crammed and traffic was okay except for the big trucks ! I don’t know the distance at this point, my meter sudah kong.. yeah,call me de belasah-ranger..ngan tube tak bawak nyer.. next up ; Felda Mempaga.. before masuk the road heading to that Felda Shazly sudah warning… nak makan , nak reload, do it before masuk jalan nieh..okay..baik boss.. so, ate my roti kacang and also some Powerbar.. air dah terlebih cukup..

makan-makan

We cycled up to the Medan Selera at Felda Mempaga.. Fong ngan Stupe dah terlepas ke Felda mana2 tah..Teranum ? lucky Shazly and Rashid dapat contact both of them !! So we makan-makan at the food court..SK and Stupe did not eat.. Rashid belasah makan , but NO rice kan Rashid..heheh..I had nuggets..hahah..okay, dah makan, apa lagi..balik lah… ayaa… jauhhnyeee lagi… eh come one guys, i seldom do jarak jauh ahh… so, haf mercy on me..tapi arituh, belasah je..

Last stop kat Shell , belasah makan dan minum cukup2..si Stupe had cornetto..wah.. tapi dengar orang tuh nak lose weight kan.. takpe, takpe.. eating on the long ride is as important coz your store up fuel (glycogen from the liver) is reduced and you need to compensate that with eating !! ..as for myself i need to put on weight.. lets see how much i can gain this Ramadhan !  It started raining not long after that..  pastuh berhenti..pastuh hujan balik…pastu stop..adoi na..main cak-cak la pulak..reminds me of Desaru !! hehehe..i miss Desaru !

stupe,cornetto,jewelz

us

penat woo...cant wait to go back !

Finally sampai jugak tempat jual buah berangan tuh.. shortly before tuh bump into Rashid (he and Fong was ahead of me , SK and stupe most of the time).. rupanya ada pakcik ni hit him.. lucky tergolek on the grass..  i was already tired this time, but if i stopped the climb would be harder..so kayuh je lah..

Dah sampai tempat jual berangan tuh, ingat nak regroup.. but Stupe and Shazly was way behind us.. ada emergency call.. 1 of them sudah cramp whole body..ayaa… Rashid , Fong and I had to balik ‘a.s.a.p’ to HOA to get the car and rescue SK.. uhmm…hancur plan Rashid’s and I for McDonalds..hehehhe… next time ahh Rashid..

By the time we reached HOA dah pukul 4 lebih i think.. Fong and Rashid waited at HOA, Stupe kayuh balik sendiri..on the way to get Shazly, Stupped zoomed by with his tongue sticking out at me..grinning..cute la tuh ?! hahahhaha..anyways, jumpa Shazly(cramp.. ha, sapa suruh tak makan…) , helped him load his bike in my car.., and headed back to HOA..

Sampai HOA, si Abu and Saiful ada.. they went to Genting.. opzz, they cycled up to Genting that morning around 3.45am.. So, McDonald’s plan sudah off… and SK pon dah kena balik,wife sudah call.hahahha..

Wuteva ittis, i enjoyed the ’short’ outing…  haha..real fun eventho it was a small group. Rashid was sooo nice and kind to wait for Fong and I everytime we ‘tertinggal’ di belakang.. but most of the time it was I yang dok belakang,hahah..and Stupe, thanks jugak tunggu aku and also kasi pinjam kejap company phone tuh.. to Shazly, thanks for proposing the ‘bomb’.. such a ‘blast’ ! and thanks for the advice. i really really appreciate it.. hope ko nyer cramp sudah okay.. next time sleep earlier before a long ride.. i oso ekceli tak cukup rest nite before.. Fong, u memang hebat. Kalu Steph ikut, tak tau la if she cud keep up with you ! 

Kaylah, nak keluar beli juadah berbuka nieh… Happy Ramadhan to all okay.. training , training jugakk… Rukun Islam yang ketiga nieh, jangan buat-buat lupa pulak !!!

 

 

selamat puasa to all my friends !

o

from Gunung Nuang to Beijing !!

Off to Beijing tomorrow ! (“,) pretty excited as this will be my first time to Beijing ! First time to China too.. i’ve been to Hong Kong..like so long ago… nearly 18 years ago ! But Hong Kong was still under British rule in 1990. Anyway, I have finished packing ! So got to tidur soon.. tomorrow still have to tidy my room.. messy ! And uhm, see my dad and mom before I leave the house.. Tad got sms from 1 of the officers in charge for the trip .. Kena dresses formal.. meaning baju kurung,, and blazer skali.. i can’t find my blazer.. my dark blue blazer..so,terpaksa bring my green corduroy blazer..(my favourite!)

 

 

Jason Thiang(Pacesetters) called earlier this afternoon.. rajin pulak pakcik ni call me..but anyway, he told me he’s taking part in the Langkawi Wilderness Challenge..and he asked if I am taking part or not.. Ros (Powerbar Team Elite) also asked if I’m joining tak.. dunno lah.. class dah start dah that time..see how lah.. haha..

 

Oh ya, last Saturday I went up Gunung Nuang together with Puzi, Zabil, and Dino.. Other friends tak jadi join. Kena attend latihan lah.. and then Chekdet pulak kena perform kat his friend’s wedding.. But anyway, I am generally satisfied that dapat jugak naik Nuang.. Frankly speaking, it was a torcher for me..physically and mentally.. I would suffer less if I went with a slower group..ye la, those leiure hikers..or those yg hike regularly not for the time, but for relaxing, you know.. breathe udara yang nyaman..haha.. but since I went with Dino and Puzi(yang selalu masuk adventure race and hiking is nothing..)..and Zabil(who conquered Aconcagua..paham2 lah..). The last time I went Mountain Climbing was last year.. I have the post somewehere in this blog..I went up Gunung Irau.. lemme just sum up my Nuang trip by comparing t to Irau okay,, *ekceli dah ngantuk sangat niehh..*

 

1. Irau = chocolate factory , Nuang = Cream caramel ..

2. Irau = medium ups , more downs.. 3. Nuang = really steep ups

3. Irau = tak fit and nak go fast.. Pengsan.. , Nuang= tak fit and nak go fast .. bley lagik..

4. Irau = 2 vertical directions= up, down..mendatar.. ,Nuang =1 direction..that is UP SAHAJA.. once you hit the kaki gunung..siap lah.. ada je part yang flat..

5. Irau = quite clean/terjaqa , Nuang = gila kotor.. seriously.. the camps (Lolo and Pacat) is a garbage heaven

6. Irau = takde entry fee , Nuang = RM 1 entry fee. not worth even you pay RM5 tapi end up tg sampah and not the nature..buat apa.. open tandas some more…euuwwww…

7. Irau = suitable for nature-lover.. mossy forest katakan!, Nuang= also suitable for nature-lover.. its easy to notice the different type of trees at different terrains, and the type of soil also lain2..but mostly tanah liat !

8. Irau = I don’t remember anyone got bitten by pacat.. I didn’t get bitten.. Nuang = Pacat everywhere! Puzi got bitten many times ! I didn’t get bitten. Dino also. *but still,don’t forget to apply insect repellent lotion/cream

9. Irau = it rained HEAVILY masa 1/2 way nak naik.. , Nuang = it rained masa 1/2 way nak turun..

10. Irau = compared to Nuang, you can easily get lost if you are careless .. Nuang = if you go time ramai orang pergi, you’re considered safe.. if you go in group, don’t lose sight of the person in front of you.. coz ada banyak sharp junctions along the trail.. 1 wrong turn, ha..terpekik la cari orang depan.. even masa awal2, or masa nak balik pon, be alert lah..

11. Irau = takde river-crossing.. , Nuang= Many Rivers To Cross….*lagu UB40 tuh..* yeap.. around 4-5 sungai yg comel2..tapi ad je yg mcm rapid.. coz time tuh baru lepas hujan.. pacat pon berpesta la time tuh..

12. Irau= started the climb at 10.30am.. okay je..short climb..2110m.. , Nuang=1493m..tapi susah 10 kali ganda Irau ! from the carpark to the actual point of hiking is quite a walk.. my group ran .. penat bah..belum masuk hutan dah kena walk up steep roads ..so, better to start early ! if not, balik tengah panas !!!!

13. Irau= hiking boots highly recommended.. the muddy and mossy forest actually sucks your shoe sole! , Nuang = heavy shoewear not recommended..takut pancit cepat ma..but if you dah biasa, its okay..but still, with normal trail shoes, especially when it rains.. banyak jugak mud whic you’ve to go through.. my Nike Pegasushamir almarhum..but alhamdulillah skarang dah okay..

14. Irau=no injury .. , Nuang= a few minor scratches..

15. Irau= jatuh 1-2 times.., Nuang = ada la dlm 6-7 kali.. back sudah sakit..my pelvic joint giving me terrible pain ..terpaksa bertahan for like 4 hours.. my left knee sakit kejap..then dah okay after exiting the forest..

16. Irau = nak go again next year..if Tony’s group going lah..we had fun.. turun2 gunung got hot milo/drinks served by beloved photographer and friend Chan Wing Kai, and ten go jalan2 kat Brinchang..and then stayed at MNS,Ringlet.. Nuang= not as fun as Irau..partly coz i sampai lambat..started late..rushng nak habiskan the climb.. and sampai atas pon tak nampak apa sangat .and masa turun pon suffer jugak.. tapi RELIEVED gila masa nak sampai tempat mula jalan..best part was..the moment sampai, pakcik ice-cream sampai.. terus beli ice-cream..*teringat time Major Kalam,Nurina and me makan ice-cream after kayuh.. we sama2 mkn ice-cream at Gunung Nuang car park..haha..*

17. Irau= ok je for training.. but… Nuang= i think this is the best training zone for you climbers/adventurers.. ye lah..towerthon ke, vertical marathon ke, climbathon ke..adventure races ke.. this is the place ! marathon runners/triathletes..tempat nie kira bonus for you guys la.. serious ..

Okay lah..beter stop now.. hope can write in before i leave tomorrow..tata titi tutu !!!!

 

P.S. Didn’t bring camera.. so..terpaksa lah pinjam gbr frm orang lain…..

 

 

 

Black&Pink..

The Essentials..

The Endless Pool ?

Accidentally bump into this cool link about endless pool . An indoor/outdoor pool which you can actually install at home ! Better still it doesn’t require that much of space compared to a conventional swimming pool !! Check it out !!!

 

Swim in your own home year round. Indoor Pool by Endless Pools are the perfect way to exercise, relax and have fun.

Another amazing outdoor installation of an Endless Pool lap pool.

Endless Pools are fully modular allowing installtion indoors in existing spaces.

 

Endless Pools are a favorite training tool among triathletes and open water swimmers. With the optional high performance current, the Endless Pool challenges even the most competitive swimmers. 

The heart of the Endless Pool is a small but powerful underwater hydraulic motor that drives a 16” propeller located at the front of the pool inside a protective, stainless-steel housing (see #1 in the diagram to the right). The propeller pushes up to 5,000 gallons of water per minute through two grills that straighten and smooth the current, which then flows right down the center of the pool (see #2).

At the rear of the pool, the current enters a large grill beneath the rear bench, and passes through the side benches to the front of the pool (see # 5). Because the water returns through the benches, it does not disturb the current moving down the center of the pool, thus eliminating any turbulence or undertows.  

For further details log on to http://www.endlesspools.com