Friday, December 29, 2006


4 weeks have passed since my last log. Since then, I have started building on my long swim and currently at 1x2500m. Longest ride and run todate are 180km and 35km respectively and are by far the most satisfying training sessions todate.
Logged the 180km bike ride around Putrajaya/ Cyberjaya area. Was all by myself for almost 7 hours and averaged 27.4km/h, which is more or less my target speed for race day. The 35km run was done at Putrajaya too. Went 10 x Round About (at Precinct 1) in 3:39:14.
Hope to build up the mileage further. Time flies - I have only 5 more weeks to go b4 I start thinking about tapering in early February 2007.

Wednesday, November 29, 2006


Had a bad Recovery Week. Had too many negative feedback both from within and without myself. Coach's disapproval of IM plans did not help either. As in previous years, I lost sleep again after the talk with Coach at Kg Pandan. Somehow and for some reasons that I can't explain, his blessing has ALWAYS been important to me.

Had 3 easy training sessions thru'out the week and rested the tired body. Was at Kg Pandan on Tuesday, 21/11/06 and took the main set of 10x400 easy. Went on 2:20 with the 2nd Group. Swam with Don & Gang on Wednesday, 22/11/06 and opted for lower reps and intensity. Joined Don & Gang again on Sunday, 26/11/06 for a short 76km ride in Ulu Langat. Despite resting for days b4 the group ride on Sunday, I felt very weak during the 9km climb up Genting Peres in Ulu Langat (the route to Titi/ K Klawang).


Full account of my recent bike/run brick @ Putrajaya (bike 134km + run 14km) on 18/11/06:-

Most of us wld have little voices in our heads all the time - telling us we are not good enough for this or that, not only in training but in our every day life.Today, those little voices in mine were LOUD!!! I was excited on Friday nite with the thot of the LD Brick the next morning. Planned to go slightly longer than LD Bricks I logged 3 weeks ago (which was a 100k+10k) & to see where I stand after 7 weeks of training.
Over slept and started late at 8.a.m. from Precinct 1. Split time for first 2 long laps (2x56k) were even (2:00:11/ 2:00:42). Had a 13 minutes break at around 95km at Petronas (Cyberjaya) to refill bottles. Had a cold bottle of Coke there and it tasted GREAT. Felt tired and thot of quitting at end of 2nd lap but managed to overcome negative thot & pushed on. Right inner thigh started to pull in the shorter 3rd lap (1x22k). Pedalled off the saddle and with some stretching on the bike, I recovered shortly afterwards. Finished the ride in 4:51:12 and logged an average bike speed of 27.6km/h. Survived the ride with 2 packets of PowerGel, 2400 ml of Gatorade, 500ml Coke & 500ml tap water (for cooling down).
Transition took up 15 minutes (pee, pack bike in car & change into running shoes & vest). It was almost 1.00 p.m. then and it was burning hot. Told myself that I've done 12 laps here b4, so what's 4 laps.
But the little voices started talking back "BUT THAT WAS WITHOUT CYCLING 134KM". I ignored it & pushed off anyway. When I got out to the run course, I found the traffic that afternoon was exceptionally heavy (due to some sale carnival at Alamanda). Hesitated for a while and thot of changing the running route towards PICC instead. But decided to stick to original plan b'cos I wld hv problems with water bottles if I do a out-and-back run to PICC (I had 3 small mineral water bottles with me which I placed under some plants by the road side).
The clouds came in shortly after I started my first lap. The air felt cool and I ran comfortably and was surprised with a 20:55 split. Thot that wld be my lucky day with the weather but 1/2 thru 2nd loop, the clouds parted and the sun toasted me thru out the rest of the run. Felt hungry at start of 2nd lap and wallopped my last packet of PowerGel. Regreted not bringing more PowerGel, I started to feel hungry & a little weak again in the 3rd loop. My legs also started to feel heavier by then. The sun did not help either. Saw dark clouds in the horizon and perhaps rain near PICC. But that was some 15km away from where I was. I looked up at the sun overhead and saw clear blue skies. I remember saying something like "Give Me A Break!!!"
Then the little voices came back LOUDER "BUT YOU RAN THE DAMN 12 LAPS EARLY IN THE MORNING!!!". By then, I hv abandoned my splits and only hoped to finish the run no matter how slow. I reminded myself that I am targeting a 5:00:00 marathon at IM and I could afford a 25min lap here.
Suddenly, it started to feel like Desaru again...dehydrated and weak. But I was not in a race and I need not push. So I tried very hard to maintain my pace and told myself to just finish the damn run. The last lap felt like never ending. It felt so good to see the PM office again towards the end of the run. I almost wanted to hug it, if I could.
Then, the voice came back "HEY, YOU ARE NOT THERE YET!!" It was right, I had almost 1km to go. But the thot did not dampen my spirit and somehow I felt a sense of victory as I ran down the final km towards the end of yet another tough session. And yes, there was also another thot in my mind as I approached the end. "My Cold Powerbar Recovery Drink" that was waiting for me in the car.
I finished the run in 1:31:41 and my lap times were 20:55, 23:19/ 23:25 / 24:10.
All in (including water break & transition), I was out there for 6:50:00. No where near the duration of my target IM finishing time but by far my longest workout this season todate. Felt so wrecked while I rested at the TIC area. My lower back sored and I felt like vomiting as I cool down and strecthed.
Oh yes, it rained finally but that was when I dozed off in the comfort of my bed at home 2 long hours later.

Friday, November 17, 2006


WEEK 7 (12 NOV 2006 - 19 NOV 2006)

Phew !! What a long week! Glad it's over & look forward to my Recovery Week over the next 7 days. Training is now in full swing. Added some morning runs (b4 work) into my programme this week and training begins to feel more like a 2nd job.
The picture below is my source of inspiration while my body idles at the office.
SUNDAY, 12/11/2006 : SOLO LONG RUN
Bdr Bkt Puchong (BBP) - Cyberjaya - BBP (30km)
Longest run todate (3:08:33). Felt comfy in 1st 21km due to cool and cloudy condition. Sun came out after 21km and by then, it was already 9.45 a.m. Ran the last 1 hour under the hot late morning sun.
Almost aborted the run, was tired when I woke up. Dragged myself out of bed and thankfully, felt fresh after washing up. Chef Lee was at KLCC too (training for Singapore Marathon). Followed his pace and suffered.
Longest session todate in this season (6hr 50min including water break and transition). Started late and suffered during the run under hot afternoon sun. Little voices in my head (telling myself to quit) got louder as I piled up the laps during the run (4 laps around the big RoundAbout in Precint 1). Felt completely wrecked after session and skipped the next day's training.

Friday, November 03, 2006


Yes !!! It's that time of the year again!! And I'm going back to Langkawi again. I have been patiently building my mileage on the bike and run since October 2006. I got a feeling that this year's race is gonna be BIG. With more than 3 months to go b4 race day, more than 400 participants have signed up.
Significant training sessions to date:-
7/10/06 : Solo Bike Orang Asli Hospital (OAH) - Pagoda (Genting) - OAH
(Gave up the climb at Pagoda. Did not realise I climbed with a "21" until I got off the bike at Pagoda - no wonder the bike felt extremely heavy)
8/10/06 : Solo Long Ride (111km) Bdr Bkt Puchong (BBP) - Putajaya - BBP
(Rode in the haze, almost choked to death)
14/10/06 : Solo Long Run (24km) BBP - Cyberjaya - BBP
(1st long run after Desaru, last 5 km felt like forever, body ached all over after run)
15/10/06 : Bike With Chin Woo Gang (104km) 14th Langat - Titi - 14th Langat
(Back to Titi, rode with Don, Swee, Cecil, Carmen, Sam Prit, Jacky Loh, Poh, Ben, Jeff, Freddie and gang from Klang Pacers)
21/10/06 : Run 20xKLCC Loops (26 km) with Mr Chan & Gang
(Longest ever run at KLCC, never ran more than 10 laps before this, ran entirely with my cool friend Kenny, chatted all the way with him, his company & the cool weather made the run felt like a breeze, good to be back with Mr Chan)
23/10/06 : Solo Long Ride (148 km) 14th Langat - Mantin - 14th Langat
(Back at Mantin, near Beranang. Last time there was back in 2004 when I prepared for my 1st Ironman. Lost my way around Kg Daching. So wrecked towards end of ride & last 5 km felt like forever)
25/10/06 : Solo Long Run (28km) BBP - Cyberjaya - BBP
(Felt stronger than the similar session on 14/10. Went for a short ride 28km immediately after run - actually to measure the run)
28/10/06 : Solo Bike/ Run Bricks (100km/10km) BBP - Cyberjaya - Putrajaya - BBP
(Toughest brick in recent memory. 100k on the bike was a breeze but the 10k run was gruesome due to the late morning sun and clear skies)
2/11/06 : Solo Long Run (24km) KLCC Loops
(Ran in the evening after work. Adzim was there doing his secret training . Could not recognise him b'cos of his mustache)
4/11/06 : Solo Long Ride (149km) - BBP - Cyberjaya - Putrajaya - BBP
(149km did not feel like forever)
IM Odometer to date (as at 8/11/06)
Swim 27,750
Bike 727
Run 194
Hope to see him again at Langkawi in February next year.

Thursday, October 19, 2006

Cool Bikes

Cheetah Bikes. That's Natasha Badmaan in the middle, warming-up for Ironman WorldChamps in Kona this weekend.

Closer look.

Thursday, September 21, 2006


I rested at the medical tent for more than an hour. When they laid me down, my legs cramped. My buddy, Cecil, helped me out. He was there for me thru'out the whole ordeal (thanks buddy) . The cramps lasted for about 1/2 an hour.
Thots that came to my mind while I rested at the tent:-
1) What the hell was I doing?
2) Why didn't I slow down?
3) Stupid me!!!
4) Will I end up in hospital?
5) I am not going to Lumut (for Powerman).
6) No more Ironman for me.
Those thots were quickly forgotten when I recovered an hour later. And I soon found myself laughing about the whole thing with my support crew. About how I was destined not to get the finishing shot with Ken Yiap's camcorder. About how I moaned when my legs cramped while I was at the tent (Stephanie thot I sounded like I was giving birth).
My support crew (from left) Ken Yiap, Teresa, Mr DNF, Stephanie, Wen Pin, Maid and Winnie, having fun before leaving Desaru the next day.

I didn't get this shot yesterday!!!

Another shot b4 they take down the arch.

The vehicle that finished the race for me yesterday. My ever elusive sub-6 will have to wait another year.

Thursday, September 14, 2006


Saturday, 9 September 2006 - There is a first time for every thing. And last Saturday, I logged my first DNF in a race. I bonked in the last 1.5 km of the final run leg. My body simply shut down after I pushed it for almost 6 hours under the super hot Desaru sun.

This entry is dedicated to my support crew, my Baby TT and the Thian family who stood by me for SIX long + hot hours and who were still proud of me despite my DNF.
It was good to be back at Desaru with TT and the Thians. I missed their presence last year. TT just landed a new job this time last year and could not take leave. Ken Yiap was overseas. Desaru felt like a different place without them last year.
This year, Ken Yiap brought 2 camcorders and his new Canon camera. The 2nd camcorder was his insurance to make sure he would not miss my finish again (he was there back in 2003 and 2004 with a camcorder and for different reasons, he missed my finishing on both occasions).
The sight of the sea condition frightened me. No amount of laps at the Chin Woo pool could prepare me for the swim that morning. The strong waves made Chin Woo look like a kiddie pool. I quickly abandoned my pre-race target of 40 minutes for the swim (2005 - 41:41) and adopted a "see what I can do" approach.
Found my former Ironman training partner, Oo Weng Chong, among the crowd.
The small pro line-up is seen here (in orange caps), looking very relaxed. Ironman Moh is on the far left (in yellow cap) and SEA Games Champ Kimberly is on the far right (in red cap).
The madness started at 10.00 a.m. We were required to swim 2 loops (or 2km in distance). Hundreds of athletes swam out into the open sea towards the turn bouy in the middle of the picture (beyond the flag & in betweeen the boats). Then, we had to turn right and swim towards the 2nd bouy (parallel to the shores). We had to turn right again at the 2nd bouy and headed back to the beach.
Swear I wouldn't have dived in, if it was not a race. But thanks to the company of hundreds of triathletes, I soon got comfortable with those waves. Swimming out wasn't too bad but I felt the current pushing me to the left and away from my destination as I swam back to shore.
I finished my swim in about 48 minutes (> 6 minutes slower than 2005). Oo was right in front of me as I came out of water. Then, I remember seeing Ken Yiap (my personal cameraman) running along side me snapping away as I found my way to T1. I was glad to find that there were still many bikes at the transition.
Took things easy at T1. Thanks to help from TT with the sunblock at T1, I came home this year without a sunburn (cheers Babe!!! hope you are reading this).
For the first time ever, the road was closed to traffic. There were so many bikes out there and I could see a long line of bikes on both sides of the road thru'out my entire ride.
I was on target in the bike leg. I finished slightly under 3 hours excluding time in transistion (2005 - 3:13:35). My splits for the 3 laps were pretty even too and I did not push too hard thru' out the 90km. Ah Swee (fellow training buddy from Chin Woo) over-took me in the 1st 7km of the bike and I did not see his butt until the run. The pros lapped me when I was almost thru with the 2nd loop.
Ken Yiap could have snapped more photos for me on the bike if he could follow me in his car. He has done a great job. Look carefully, some of the pictures are actually in sequence.
Felt like a superstar at T2 with TT and Ken Yiap snapping away with the cameras and Stephanie (Mrs Ken Yiap) recording me with the camcorder.
Took things real easy at T2. Sat down, applied Vaseline, put on my socks, drank a cold bottle of Gatorade and enjoyed the "superstardom" (thanks again Babe!! - for getting the Gatorade from the ice box just minutes b4 my arrival at T2).
By the time I was up and running, it was almost 2.00 p.m. and I had slightly over 2 hours to run my 21km (2 laps) to dip below my illusive sub-6 hour target (2005 - 6:05:40). It was burning HOT by then. It was so hot that cold iced water poured over my head evaporated in minutes. I guess only triathletes would be nuts enough to run a half marathon at that time of the day. And its was truly reassuring to see hundreds of them that afternoon at Desaru (and who says active lifestyle is dead???).
My legs felt heavy at start of the run. 3 muscle groups were pulling - right quads & hamstring and left hamstring. I kept going and like always, the sensation went away after 1 - 2 km. The local elites (Razani, Shahrom and Ah Thiam) lapped me when I was at about 7km into my run. I was still on target at end of 1st lap with a split of around 59 minutes. By then, I finished the 3 packets of PowerGel I had with me.
TT is seen above handing over my replenishment at around km13. On hindsight, I should have brought more PowerGel with me or should have grabbed the PowerBar (as well) that was in TT's hand as seen in the 3rd picture above. I made the mistake of trying to run the remaining 8km with only a packet of PowerGel.
There was only one thought on my mind then. That was to finish the damn race as quickly as I could. Not only because I was still chasing my target but also to escape the hot sun the soonest possible. Quitting or DNF did not cross my mind.
The hill behind the guardhouse felt steeper when I got there for the last time. I was reduced to walking when I got there. I reverted back to running after that last hill and pushed myself a little harder from there. I was really suffering by then but I ran on anyway. The guy next to me advised me to slow down and warned me that I might not finish if I kept pushing.
I remember clearly that I passed the signboard that said 1.5km to the Golden Beach Hotel. Then, I bonked. I remember slowing down to a walk. My body started to lean forward and I could not walk upright. Then, I walked zig-zag on and off the grass and shortly after that, I collapsed.
It happened so quickly and the next thing I knew, the ambulance guys were already there with me. They tried to carry me into the ambulance and I protested. I remember saying "I'm almost there, I'm almost there" and something like "I'm gonna finish the race". I tried to stand up again but I fell back down immediately. I did not protest after that and I surrendered myself to those guys.
I got back to the finishing line in an ambulance.

Tuesday, September 12, 2006


Tuesday, 5 September 2006 - It was Race Day in the heart of KL again. This was my 3rd outing representing Team Bursa Malaysia and I managed to maintain my 11th position achieved last year but in a slightly faster finishing time.

My Rat Race track record (4.5km) is as follows:-
2006 - 20:23, 11th overall
2005 - 21:00, 11th overall
2004 - 21:20, 6th overall
Race Start
I Led The Race For 1st 500 Meters
But Not For Long (surely!!) - Recognise The Guy In Light Blue Shirt? He and his gang of RHB runners took over the lead soon after we got onto Jalan Raja Chulan
A Few Minutes Later - Recognise Him Now??? (S Ganesan)
Quite A Few More Minutes Later - I Came In 11th. And how did it feel to run in working attire?? Not too bad due to the cool weather that day (rain b4 race start) but got very uncomfortable in the last 1 km and I felt like stripping off the damn tie.
Again I Lost To Cohen From SGX - that was me in the background at the bottom of the hill
KK Was There Too - and that's the face of "DETERMINATION"
My Bursa Team Mate - Mr Mak
My Bursa Team Mate - En. Azmir
My Bursa Team Mate - Mr Siah
My Boss - En Yusli who ran in the CEO Race
Also My Boss - En Omar (CEO Race)
>And guess who won the Ladies Category?? (scroll down please)

Our Dear Friend - Leslie (with Mr Deva, my Boss too)