Teaser...

This is what I've gotten today.....

What's inside? Will share my news when I unbox it.... coming soon....

Training Progress for Boston Marathon

Training is still progressing slowly. Although I'm feeling fitter than 2-3 weeks ago, I am still no where near the peak. Running a 5:00m/km pace is much easier now than before. My foot has been kind to me so far during my runs, although feeling the pain when I wake up in the mornings is still there, it is much more bearable than couple months ago. I am still trying to increase my mileage gradually, but sometimes work commitments and of course a little lack of motivation after a long lay off is expected. 

After this weekend Malakoff Run, will try to wake up in the morning for runs, so that by the end of the day, I won't have to rush back home to go out for a run. It's easier said than done since waking up early has always been an issue for me! More of a evening runs person.

I am planning a race for the Dutamas Runners group on 31 Dec. It's a handicap race where the slower runners will get to start first followed by the faster runners based on their best/current 10-k timing. Thought this would be a fun race to do as I got this idea form the time of my study in NZ. Handicap races are quite popular there. I am sure they will get a kick in chasing down the runners in front of them. Geoff will the first runner to start off and the last runner, Melvin, will be giving Geoff about 28 min headstart in a 8.6km race (Actual distance will be announced soon). This will hopefully be Dutamas Runners monthly race series and will keep this as part of a tracking to see the improvement of each runner. Chin Ann even requested me to make this like the Champions League format! Here is the listing of those taking part (there will quite a few runners who have decided to give this event a miss, but I intend to list them down for future tracking purposes).

Good luck those running the Malakoff Run this weekend and also to Yvonne & Bin, who will be doing their first official marathon race this Sun in Taipei running the Fubon Taipei Marathon. AS for me, I got to pick up steam in my training!

Road To Boston

Getting back to training is a lot tougher than I would have thought. 10-11 months out is a long time for a "break", but I think I am getting back into the groove. I've done 3 runs this week alone including the PJ Half Marathon last week."Season Best" time as Adam puts it. 1:49. Plus two other short 7km run around my area. Hope to continue on this to build up what I've lost. I've put on almost 10kg since I did Berlin Marathon, not that anyone notices it. Some did though.

Looking forward to races in the coming months, not too much about doing exceptionally well but just to gain some racing mentality back. Next few races left in my schedule:

1. Mou Man Tai Run, TTDI (Nov 13) - 5km (Ok ok, I shouldn't call this a race at all!)

2. Allianz Penang Bridge International Marathon (Nov 20) - 21.1km

3. Park City Run, Desa Park City (Nov 27) - 10km

4. Malakoff Run (18 Dec), Bukit Kiara Equestrian and Country Resort - 12km

I was reading the Runner's World Magazine today (Dec 2011) and came across this article on "Ben Davis: A Huge Transformation" and it led me to this You Tube story he made on about himself, really inspiring and you guys should watch this. Now, I'm more inspired than ever to get back in shape!

He left us with a quote, "....if you want to do it, all you have to do is do it!" Enjoy the video.

No Updates, No Runs...

To be honest, I have not done much running since I got injured and that is almost 8 months ago. Still run once a while just to keep myself in a little bit of shape. My foot seems to be getting better, doesn't hurt as much as it used to, but am taking it light and easy!

I will join in a few runs just to get myself back into racing mentality, but it's mainly to gain race fitness. I'm still far away from full fitness but I am doing at least 2 runs a week. OK, I know it's far away from my used-to-be 6 days a week training, but at least I'm trying to get back. It's a long road though. Can't even maintain a 4:30 pace for too long right now.

Well now, what have I got in store in the coming weeks?

1. 02 Oct - Adidas King of The Road (16.8km)

2. 30 Oct - PJ Half Marathon (21.1km)

3. 20 Nov - Allianz Penang Bridge International Marathon (21.1km)

Well this one is kind of a last minute event. I hated running Penang Bridge but a free entrance and lots of friends heading there equals to fun!

4. 27 Nov - Park City Run  (10km)

5. 18 Dec - Malakoff Run (12km)

That's a lot of races I've got myself into! Paid a hefty fee for it too. Long gone the days where runs used to be RM10-20! I'll take this as part of my training runs, my LSD! Ok....it's not really long for some, but it is for me now.

Dutamas Runners gang has gone places, participated in many races in recent months and in the upcoming races too! This weekend, there will be a few runners doing their virgin full marathon, i.e. Yvonne & Bin, the running couple. Some will be heading for Siemens, while some Pudu Charity Run. There could be some doing the OCBC bike ride. As for me, I'll be doing my Not So Long Slow Distance.....

Feeling Unfit And Unhealthy

I've been out of the running scene for a long time and only made a few cameo appearances once in a blue moon. Partly, I've just started work, partly I'm lazy and also I'm injured. Never a day that I got out of my bed without feeling a little discomfort in walking on my left foot. Had to stretch a little bit before it felt fine. Maybe I should join a yoga class to help my injury eh?

Made a trip back to Kuching and saw a weighing scale in my home. Haven't weigh myself for a long time. Step onto the scale......Wow! I am 5-6kg heavier now!

It must be the  supper, eating Sarawak kolo mee and laksa, that we found nearby to where I stay. Man, I got a long way to make a comeback in running now! My pants are starting to feel tight now too! Overall body mass seem to be normal except for the belly part I think. That's the worst part to be expanding!

I better start getting back into my fitness routine before I'm one of those with "beer belly".

First Run Since Donkey Weeks....

Had my first run this evening of about 7km. Just testing out my foot and see whether I can start training or not. Seems fine throughout the run although I do feel sore sometimes during the run. But it's usually worse when you wake up in the morning. Nowadays, I need to do a little bit of stretching on my calf before I get out of bed.

Anyways, it's been 3 weeks since my last runs with Kenny and also a 10km run on 25-26 Feb weekends. I was supposed to run the Bareno Half Marathon but due to a "technical" problem, I missed the event....

Couldn't go any faster even though I wanted to, but it was ok for a first run after a long break. I will still continue to monitor and access my foot injury and not put in too much mileage. I'll just try to keep myself in a little bit of shape so I can get back into full training when the foot is healed.

A Painful LSD

I did my first LSD today, but had to give up after 21km after my foot (actually both feet) are feeling the pain. Had plantar fasciitis last year which was not fully healed but bearable. It actually got better but I guess the inconsistency on training and with my shoe sole running thin, I guess that might be the cause of it. Walked the last few kms (maybe 3-4km) back home. Lucky, my neighbour, Zul, was driving back and offered me a ride.

I wanted to buy the Mizuno Idaten shoe which was on sale for RM189 after 50% discount. Didn't buy it in the end as I thought I've already got a racing shoe which is still new. I think it's better for me to go shop around for training shoe this week rather than getting another race shoe.

Kind of tough to walk after the run and I think when I wake up tomorrow, it's going to hurt. I better remember to stretch it when I wake up tomorrow to minimise the pain.

Had to stop at the Pacesetters water station in front of Duta Tennis Centre. Grabbed couple of drinks and tried to run back but had to stop just after Matrade Centre. Going to rest tomorrow and see how it feels. Not much time left to train for Bareno 21km though. Will go do some surveys on training shoes....

Chinese New Year Week

Managed to slot in 2 runs during my trip back to Kuching. One was on Chinese New Year eve, where I did a 10km run. Average pace was around 4:46/km, about 6 laps around Reservoir Park. The other run was with Kevin Chiang (my ex-schoolmate from St. Joseph). on the 2nd day of CNY. We met up in front of Boulevard near our house at 6.30am. We went along Hup Kee Rd towards Hui Sing Garden and Stampin Rd. (see Garmin Connect Map below). Had a good chat with him. He started running about 6 years ago when his weight ballooned up to over 80kg and wanted to reduce his weight to stay healthy. Now he is only over 65kg. I must say he is definitely a running addict now....compared to the lazy me. No one actually forced him to run, rather it was his own initiative and keeping himself motivated to reduce his weight. Well done, Kevin!

What else happened during the week? Well I had a record breaking ang pao collection of RM30! (Getting too old to receive ang pao now). Met up with a few of my long lost ex-classmates. It was good to catch up with them.

Flight back to KL was really quick today. Arrived much earlier than the scheduled time. I managed to turn on my gps watch but it didnt work as well as I was sitting at the aisle. Somehow I was still at an elevation of 1000m+ when we landed. Something went wrong there (Check out the map).

Check Out My Run!

Being new to Garmin, I wasn't sure on how best to use this device. As I just gotten mine from my sister just before our trip to Melbourne, I'd only had a chance to get it tested out on a run when I was there in Melbourne. Went for a short run around the  Melbourne Royal Botanic Gardens and since I didn't bring over my laptop or the ANT+ USB, I couldn't upload my run till I got back to KL.

When I managed to upload the data, here's how it turn out:

I ran from Melbourne to KL! Apparently, I didn't turn off the GPS and somehow it tracked the route eventhough I didn't start the timer. Therefore, I don't have the timing of the trip. The timing of my run around Botanic Garden was tracked though. I am still not too sure how it works, do I have to turn off the GPS all the time?

Anyway, I just had it tested out in local ground today and it turn out ok this time.

It's cool that I can see my pace throughout the run. I just lost energy towards the end and pace wasn't consistent enough. Not too sure how am I going to clock a good time for the real race next weekend!

I have been using my TIMEX Bodylink Trail Runner, which has GPS capabilities as well but you will need to put on a GPS pod on your arm. Losing signal was quite common for my TIMEX. And you can't upload it into a map like Garmin does. But it's great to have a device to track your training so accurately, really wish I had this device when I was younger!

As for the run today, got to know Fendy, friend of Zul (my condo neighbour). Anyway, I copied out this photo from his FB site. Sorry Fendy that I didn't get your permission yet! Check out these two strong guys, make me look like a hobbit! Zul's bicep probably double or triple mine! : )) Anyway, thanks for coming out guys and see you in Malakoff 12km next weekend!

 

First Long Run

Had a nice run today. Although, it's the longest run I did for a long time. I thought it was going to be a boring run since I started alone, but saw Kenny (not Kenny Tan), along the route and ran with him most of the way. Kenny just did a PB for his marathon in KL last week, clocking 3h38m. He also did the ultramarathon (84km) in Sundown Marathon. I guess he had abundance of stamina after finishing his ultra. I was even having trouble keeping up with him at certain period of time.

Met Don, Julie, Hayley, Simon, John, Lee at Petronas station in Sri Hartamas. Tey was also there in his bike. I just took it easy on my run from there onwards. Took me about 2hrs 20mins for me to complete the 24km, with 2 water stops.  (Avg HR: 138bpm). Foot still hurts a little in the run and post run.

The route I took today:

Went to watch Legendary of Ip Man today. Turns out to be a good movie for me. Light and easy.

What else happened today:-

1. Nadal beat Berdych (6-3, 6-5, 6-4) to take his 2nd Wimbledon title and 2nd Grand Slam this year. It will be hard for anyone to beat him if he is injury-free. More info here.

2. Plenty of crashes near the end of the race, in the first road stage of Tour De France.

3. Gold Coast Marathon was held this morning. And the results are already out and it is a very detailed results with splits every 5km! Tells you your overall position, also by gender, by category, 1st and 2nd half splits. Winner came in 2:13:53 (James Kariuki Mbugua)

Pls click here to check any of your friends' results.

First Training Run Since Sundown Marathon

Been injured before Sundown half marathon and got sick after the race. I went over to Taman Tasik Permaisuri for my run and felt ok with a good 55mins easy run, although struglling in pace. Since I have not done any build up mileage since Chinese New Year, it's going to be tough for me to break my PB in Berlin.

Uncle Chan was there too giving his free coaching clinic, giving advice and tips on what to do on the last week leading up to Standard Chartered KL Marathon. The runners in Permaisuri were having their weekly Adination Run, so the turnout for the talk was good. They also set up booth to sell sports apparels, e.g. Newton shoes, Lock Laces, etc.

Now that I am so unfit, got to turn most of my races into training runs to get my mileage in. Hopefully I will stay healthy to train and race in Berlin.

Adination Run in Permaisuri & Sun Long Run

I went to Cheras Leisure Mall on Friday to register myself for SP Setia Eco Half Marathon. Met up with Kelvin there and he invited me for Permaisuri Adination Run, which happens at Taman Tasik Permaisuri every Friday. So I went and it was great to meet up friends from Permaisuri. Their usual Fri run covers 7km. I went with them for a lap before going on my own to add in some mileage.

After run, had dinner with Han and Brandon (who just got back into running after a long lay off being a high flyer in the corporate world). During dinner, both Han and Brandon showed so much enthusiasm and nothing but good comments in their recent trips up north in Cambodia and Laos. Both even considered moving there to do some goodwill work. We then met John and Wai Mun who were there to eat as well.

Today, went out for a 20km run which I have done for a while. Had pretty positive first half but tire the 2nd half of the run. Need some more mileage to get myself back into competitive fitness. I wouldn't dare to follow Don or Cecil today as I know I was just lose touch with them pretty quickly. It's also Don's 51st birthday today. And he just get faster the older he gets. So young men out there, don't keep using the excuses that you are too old to run! Look at Don, he is still running a sub-3:10 marathon time this year!

Next few scheduled races:

1. Ekiden Relay (16 May)

2. Sundown Half Marathon (29 May)

3. SP Setia Eco Half Marathon (5 Jun)

4. Standard Chartered KL Half Marathon (27 Jun)

5. Siemens Run 2010 - 10km (18 Jul)

Now I just realised I've got 3 Halfs in a month.....ciaklat!

Feeling Very Unfit At The Moment!

After two days of running in my "once upon a time" training ground, I feel that I have a long way to catch up with my fitness. Being left behind by two veterans and 1 young "super fast" chap wasn't a good feeling, but it was good to access where my fitness stands. On Thursday, they ran for 1 hr 10mins, probably covered about 15-16km in 1:02-1:05. Of course I was nowhere near that as I stopped after 30mins into the run.

We did about 4-mile run (4 laps) today and again I was left behind. After the first lap, the young chap, Alex, asked Kaliani, "Is it 4 laps?". When Kaliani said, "Yes", Alex just took off by himself and left everyone else behind. Soon, I started to lose sight of Kaliani. While I was ahead of Boon, it didnt take long for him to overtake me after 2.5 laps. I couldn't last the pace and had to slow down a lot and just cruise to the finish line.

Timing:-

1. 26:14 - Alexander

2. 26:29 - Kaliani

3. 27:29 - Bee Boon

4. 28:10 - Me (Splits: 6:50, 6:49, 7:21, 7:10) -Last lap is estimation as I didnt stop my watch

5. 30:00 - Wilson

From left: Bee Boon, Alex, Kaliani, Wilson, Me

P/S: Sorry ya Wilson. Didnt catch your name earlier!

A Revisit To Old Training Ground And Another Run With A Veteran!

!On Tue, I had a great training run with Don Khor. I was feeling a little lazy to run on the way back home, but decided to stop by Taman Tasik Permaisuri. This place brings back a lot of good memories as it was here that I met a lot of wonderful people who are still close friends of mine. And this is where I joined the Permaisuri Pacesetters area group. You can always ask Kelvin Ng on how I ended up in Pacesetters or in Permaisuri Pacesetters and he can still repeat the story over and over again to everyone!! It was also my first training ground after coming back from a long layoff since I moved to KL. Below is a map showing the location of Taman Tasik Permaisuri if anybody is interested in going there (Geographical Coordinates are 3° 5' 54" North, 101° 43' 11" East).

View Larger Map

Some of the photos taken at Taman Tasik Permaisuri (Photos courtesy from Alden)
-Alden, sorry I didn't ask for your permission ho...don't sue me ya?

There a few young runners who were training with Don (pic below). Since he was there, thought it would be a good idea to run with him since I need someone to pace with. As always, I like to tell him to take it slow. He said he was tired and he wants to take it slow, but most people who knows him, the word "SLOW" probably has a different definition in his dictionary from everyone else's. Yes, we did start slow, but somehow the pace went up a notch (I wasn't surprise). Me being a "younger" runner here, well, I kept quiet and never asked him to slow down. Hey, how do you feel when you are asking a 51-year old runner to slow down? (Everyone has a little bit of ego lah). Well, we finished the first lap and I thought he was done when he stopped. But my watch was only showing 25mins of run, so I went off by myself. Two laps around the lake, then near the end, I heard footsteps nearing me at a fast pace. I didn't look back as I thought it was a friend of mine whom I've just passed trying to have a little fun trying to pass me. I stopped to end my run, and there he was, Uncle Don. Haha. He "scolded" me, saying, "Why you went off yourself? I was chasing you like mad. I was only stopping for a drink!" Oops, guess I didnt hear it. We stopped for a drink and I was getting ready to do some strectching, when he asked me, "Let's do another big lap big lap around the park". Me, "Gulp...!". So off we went. Again, he wasn't slowing down when I told him to take it slow before we started. Maybe it was his new pair of "Newton" shoe that is making him fast. (I'm just trying to find some excuses on why he is running faster than me lah). Anyway, it was a great training run with him which I needed. Glad that I didn't give up like I used to.

Anyway, he is usually there on Mon, Tue and Thu. So if anyone is keen to train with him, be there at 5.30pm at the carpark in between the football stadium and swimming pool. Then you will know what's it like to run with a "PRO" veteran. I'm not sure I can still be at his fitness level when I'm at his age.

His quote of the day (when I questioned him whether he has injuries to his knees):

"If you are having injury to your knees, that means your running style is wrong" - he was referring to how most runners run these days. He says, we should run like we are running barefooted, as we mostly likely to use mid/forefoot landing rather than heel strike.

Well, there are still a lot of debates on midfoot vs heelstrike running styles. Some articles provide interesting findings & comments.

http://www.sportsscientists.com/2008/04/running-technique-footstrike.html

http://www.sportsscientists.com/2007/12/running-economy-part-iii.html

http://hastenministries.wordpress.com/2009/01/20/the-great-midfoot-heelstrike-debate/

Will let you readers decide which is right......

For me, I think I am a midfoot, but when I get tired, I think I'm a heelstrike runner. I don't know, never really did taped myself running. From photos, I can see that I'm a heelstriker, but I don't have a lot of photos of me in action or to see how my foot is landing.

Coach, Training Partners and Friends!

I can't say I'm the fastest distance runner but I think I'm just above the average. I don't really have much talent in running. It's purely from training. Without training, I'm going to do badly, just like everyone else but I can still do a little better than the average. I think it's mainly due to the training I had when I was in schooldays and also because it's hard for me to put on weight, it's easier for me to get back into some kind of fitness (not full fitness) with a just a few training runs.

Back in the schooldays, I was training with the then no. 1 Sarawak distance runner, Kaliani. I've already started running since Form 2 but without much success. It's only when I entered Form 6 that I started training with him and improved. 

My friend cum rival from another school, Kok Jin (pic) decided to start training with Kaliani. Since then, me and Kok Jin basically dominated the school scene, both in Kuching and Sarawak. Well, unfortunately, I'd always come up short by ending up with a lot of silver medals around my neck (A choker maybe!). Kok Jin has since left the sport after high school and is now climbing the corporate ladder (or the specifically the engineering field) in the US. He is one determined friend I have both in and out of the athletics field. In state level school competition, although finishing second in 1500m & 3000m SC and also winning the 5000m event, which he did not compete, I didn't get to compete in MSSM and SUKMA. Kind of missed the mark (target time). Until now, i still don't agree with the way Sarawak Amateur Atheltics Association chooses who to compete in the national school level meet (Sore loser!). Kok Jin went on to compete in both MSSM and Sukma games and did well. Although not winning any medals in both meets, he lowered his 1500m PB to 4:13 (I think). I'd barely broke 4:20 (4:19) for 1500m just after I left school. Nothing concrete on the timing, cos I heard it only over the PA system when they were announcing the results. I may have heard it wrongly and also I was too out of breath to even look at my stopwatch while running!

Anyways, Kaliani was here for a holiday trip with his family. Have not seen his family for years and only got to know that his eldest daughter has already finished Form 5. Usually when I go back Kuching for a trip, I will only see him at our usual training ground in Resevoir Park and sometimes I join him in training. He is still training hard as he was when I trained with him about 16 years ago and he's fit as ever at age 48 (I think). Time really flies!

Me and Kaliani

Kaliani and family

When we were training with him, he was on his way to break a few state records, i.e. 5000m (16m20s++), 3000m SC (9:54) and 10000m (34m++). I think the records have already fallen to the hands of Mohd Jironi Riduan who is the current national 800m runner. I think only the 10000m record, still stands. I may be wrong. Problem is that all these records are not accessible though the internet, so can't really confirm. I've always told him that I will be the one breaking his 3000m steeplechase record being my pet event, but I never gotten near that.

My training now are a lot less intensive when I was training with him. Altough my mileage has gone up but speed is no longer there. Getting old! Haha! Can still remember the days that we were grinding out on the track almost daily with some days reserved for road running. I never even hit a mileage of more than 15km in a single run when I was in school. That explains why I had to take the ambulance back when I did my first marathon in 1995 (or 96). I had phobia running the full ever since and only made my second appearance in full marathon in 2003. My 3rd and 4th appearance was at last year's KL Marathon (June) and Melbourne Marathon (October).

Anyway, training with Kaliani has given me such a strong base in running that I can still run well today. Fairly well. Ok, maybe my skinny figure helps too but I don't really follow how he trains before as I dont think I can last. Sometimes I do wonder how I can run those times when I was in school without a strong mileage. Guess we did the speedworkouts in such a high intensity and volume, that it substitutes the long runs I lacked. Now I've got a higher mileage but have slowed down a lot. That's why I think I need to go back to basic and brush up my speedwork in addition to increasing mileage. Got to balance it, right?

I took him out for a run on Sunday to the usual Hartamas and Bukit Tunku route. He enjoyed the run. Also took him and his family to Batu Caves and also Putrajaya. I always like to take friends from outstation to Putrajaya, not only for its beauty but also to let them know, "Hey, this is where your tax payments go to!" LoL!

As of now, still can't find the motivation to train. Been resting far too long since Pacesetters NB 20km run.

Next race(s): I've got 2 races coming up this month, Bareno 15km and Energizer Night Run 4 x 10km.

Training Going Haywire!

After a long break from running after New Balance Pacesetters 20km, I'd better start training for the Energizer Night Run. Although it's only a 10km race, but it'll be a relay event. One thing I hate about relay is if you performed badly, you'll be the cause of bad performance in the team and also you'll need to take responsibility for it.

After NB Pacestters 20km, I've only managed about 1 run per week. Worse of all, been sleeping late during Chinese New Year and now having a hard time adjusting to my normal routine. And with all the Chinese New Year food and also drinking quite a bit, my fitness has gone down the drain. I tried to run a 40mins run on Wed but my heart rate was constantly hovering around 160bpm. At that pace normally, it's normally around 140-150bpm. I got to start from ground zero again!

Now, I am worried about my performance in the relay event. So much so, I'm pulling out from the Larian Desa (X-country) event in Lembah Kiara, TTDI tomorrow. It's better that i do a long run tomorrow morning to gain back my fitness. Probably do couple of long slow runs next week, before going into speedier sessions the week after. I have a 15km race on the 14 Mac, so will probably take it as part of my training run.

Lots of events going on this week mostly outside KL:

1. Ironman Langkawi (27 Feb)

- to track an athlete, you can go to this link

2. Standard Chartered Hong Kong Marathon (28 Feb)

3. Tokyo Marathon (28 Feb)

4. FTAAA Cross Country Run, Lembah Kiara, TTDI (28 Feb)

My Next Run: Bareno 15km (Bukit Jalil)

Christmas Weekend & The Rest Of the Week

Geoff and Joyce got their new bikes as their own Christmas presents on Saturday. It seems everyone's getting a bike and here I am without a bike. Haha. Both got Raleigh bikes. Well, I hope you two don't keep the bikes at home only ya?!

Geoff taking out bike for test ride

Joyce proud of her new bike

Geoff admiring his new bike

I ran on Sun morning but was so tired after attending a party at Irene's place on Saturday night. Alden and Raymond were back from London and Hong Kong respectively for holidays. I started my run only at about 8.00am and it was a pretty hot day to run. I ran from home to Petronas Hartamas before turning back to LHDN Duta. That's where I saw Don running with another guy. I thought they even started even later than me. I was puffing so hard trying to keep up with him. While running with him, he told me he was already on his second lap of the Hartamas route as he was going for 40km run. Shit! that means when I was with him, he was already about 25km into the run. He was running like 44 mins to Hartamas Petronas station and 42 mins back to Bukit Aman carpark. And for some people who don't know Don, he is already 50 years old! Putting us, young ones, to shame isn't he?

Well that was my final run for the rest of this week, before Pacemaker Network Run tomorrow. I can't remember what distance we'll be running. I better go check. Haha. Too much work and couldn't wake up early to run. I guess I'm going into tomorrow's run to see how my legs are after the fall and lack of training. For those running or on duty tomorrow, see you at the run!

Befor signing off, HAPPY NEW YEAR!!

Malaysian Food & Recovery

There were couple of restaurants I visited in the last two days. One was lunch at "Taste of Foochow" near Pudu Pasar. Had Red Wine Chicken Mee Suah and Foochow Yanpi Wanton.

Taste of Foochow

Red Wine Chicken Mee Suah

Foochow Yanpi Wanton

Today, went for a site visit at Bandar Bukit Tinggi in Klang. Our technicians were there to do treatment in one of the shop. Since we drove all the way to Klang, Bak Kut Teh is a must. And so we had BKT for lunch!

Izad drilling a hole

Dried Bak Kut Teh

Soup Bak Kut Teh

On other note, in a space of a week after buying an adult bike with a baby chair behind the bike, Aaron bought another bike. This time a children's bike for his daugther, Haley. However, her legs may still be too weak to actually ride on it on her own.

Haley all smile with her new bike

As for my running, I have been resting after my long run on Sunday. It seems the fall I had last week was still a bother. So hoping to recover fully before running again. Feeling better today, so may go for a short run later.

Falling On My Butt Yet Again!

Before going into the above topic, let me summarised the "waiting game" on wheter to run or not? Well physically I am ready to run today as I've only got an hour run in my program. Nothing too "painful" till I always find an excuse not to run. I've already skipped two training past 2 days due to torrential rain in the evening. Today was no different. Sky got dark by 4pm and it's just waiting to pour. It did initially. I was on the way back home thinking of hitting the treadmill which I dislike. Then the rain stopped so thought I just stopped by the Taman Pudu Ulu and run a few laps, maybe around 30mins before it rains again. But in the end, I managed to clocked in my targeted 1-hour run. I don't really know how far I ran, cause when I decide to run an hour, I just run as I feel. If I can go fast, then I'll go fast. I think this is a better way to train rather than following a measured route, and you just get discouraged if you don't meet your target time. Well I don't mean it's not a good idea, but better to mix up the training, eh? Anyway, track session is in my program tomorrow. Since one of my ex-colleague wants me to train him, I've scheduled a morning session before work.

Back to the title of my post today. What happened you may ask? Well, as I was running, I stepped on a very wet floor (and my shoe soles are already wearing out), I slipped and BANG! My left butt hit the ground. I was just 3 mins into my run at that time. I quickly got up and continued running, trying to save myself from the embarassment form onlookers. I jogged a few more meters ahead before stopping to check onthe injury, as I already felt the pain.  And this is the result:

Photo: Just below my left butt

Why did I say "yet again"? Well, I fell down twice from my bike, during my time in Melbourne, and landed on pretty much the same spot! Getting old maybe..... Anyways, it hurts as I stepped into the shower and I think I'm going to have a very sore butt tomorrow!

Rain, Rain, Rain!

Had to cancel my planned track session today as it's raining cats and dogs outside now. Just got back sending one of the staff here to pick up his new ride, the good old Honda EX5. I think this is the most trusted model of all time by far. Had to drive all the way to Selayang to pick up the bike, luckily didnt take long to find the place except being stuck in the traffic jam.

Earlier, me and Bernard were at Aaron's house to help move his aquarium base. We only managed to move the aquarium last time we were here. Also moved 2 TVs & two single bed mattress to give away to his staff. Well the base was just as heavy and due to the size, someone had to sit on the floor of the van. And it was Aaron, who insisted on it. Not me or Bernard's fault. : ))

Yesterday, we were at G Tower along Jalan Tun Razak to do a pest treatment. There were 48 rooms to be treated at one of the floors and there are 2 more floors which he needs to do. However, it was not ready yet at the time we were there. Anyway, the building will only be launched sometime early next year. We were informed 3 of the floors will be dedicated hotel rooms and the rest will be offices.

One of the show room

Bala doing the spraying of chemical

Should I leave now or wait for the rain to stop? I'm going to be stuck in the traffic anyway if I go back now. Might as well go for my dinner first!