Sunday, December 11, 2011


Wish I had done more...PD & Kenyir Lake Triathlons, Bareno Half Marathon, Energizer Half Marathon, Putrajaya Nite Half Marathon, KL Standard Chartered Full Marathon, New Balance 15km & Powerman Duathlon


Mid-November 2011

Diagnosis for my back pain:

"There is a loss of normal lumbar lordosis. Ther is no scoliosis. The lumbar spine disc space of L5S1 is reduced. There are osteophytes at L5S1. The sacroiliac joint is normal. The is no spondylolsis and spondylolisthesis. Ther is L5S1 facet joint degenerative change.

Diagnosis: back strain and S1 radiculopathy"

In English: "Quit triathlon or you will have problems walking"


Monday, November 28, 2011


Sunday, 13 November 2011

"Photo thanks to Victor Chong"

Once again, my ability to complete a Powerman was put to test. With very little training, I approached the task in hand very conservatively.

Ran the first 11km at an EZ pace and clocked 0:57:34 (51:11 in 2010). I must have taken it too EZ that the 11km felt like forever to complete.

Clocked 2:05:29 for the 64km bike (2:00:47 in 2010). Was on target with my planned average speed of slightly over 30km/h thru'out the bike course. As in previous years, I was careful not to draft behind other cyclists. Enjoyed the bike segment very much. The pace was just nice - not pushing too hard and good enough to regain some positions lossed during the 1st 11km run. Also, felt strong thru'out the bike segment, mainly due proper rehydration and care with my nutritional needs.

Took things EZ in the last transition to the 10km run. For a change, I had a bottle of Endurox (recovery drink) at the transition before I headed out for the final segment of the race. By then, the sun was already at its most glorious state.

Enjoyed the last 10km run under the scorching sun. Hot and sunny but that's the kind of challenge I like to put myself through. As usual, both my hamstring started pulling about 1 km into the run. Was reduced to a slow jog and I prayed hard to God to take  my cramps away. Didn't stop or walk. Experience told me that if I kept jogging and prayed hard enough, my cramps will go away.

True enough and like an answered prayer, the cramps went away about 2-3km into the run. I increased my pace a little and by the time I finished the 1st of the 2 loops, I actually felt like I had not had enough yet!! Can't believe I am writing this but I actually thot to myself "Yahoo....I still have another 5km to run".

Finished my 10km run in 1:04:56 (1:05:39 in 2010). Overall, 4:12:04 (net time) compared to 4:00:14 in 2010.

Tuesday, November 08, 2011


A few more days to my main race for the year and i am so unfit. Save for a few rides and runs here and there, I didn't do much in the run up to race  day except skipping training mostly in exchange for longer hours with my lap top.

And for the first time in years, i have not updated my training log for close to 2 months (i have diligently recorded all my workouts in a log book for years). So, this blog wasn't the only thing that i have abandoned after all.

A quick check on last year's training log scares the shit out of me. One thing for sure, I am so unprepared for this Sunday's race.

How on earth am i gonna run 11km, bike 64km and run another 10km??

Wednesday, September 21, 2011


Tuesday, 20 September 2011

Photos thanks to Tey, Peir Chyun, Robin Yap & Steven Pan

One of my favourite races. This year was special to me. I clocked my worst ever finishing time but I was simply glad I made it there.
Oli, Wei Ming, Kenneth, James & Chee Whay
My best timing in training for this year's edition was a 21:24. Was targeting to dip 21 minutes but an old back injury came back and haunted me a few days prior to race day. So bad that I couldn't stand up straight. Walking and deep breathing were painful.

Took an injection from my GP to relieve the pain on the Saturday before race day. Then, took pain killers and muscle relaxant in the few days thereafter. Coupled with good rubs from my Teresa, my back loosened up nicely come Tuesday, 20 September 2011.

But I felt weak from my lack of activity in the week before that and perhaps from the pills that I popped. Didn't tell my team mates of my injury. As the Rat Race was also a team event (team of 5 runners), where the fastest team time wins, I kept the problem to myself so to maintain team spirit. Although we knew that there was no way we could end up on the podium, we hoped to improve on our overall position and probably crack into a top 10 spot.
Guys, I have got a problem
I had two options. To take things easy and pace my 2 other team mates for a 24 or 25 minutes run or to go "all out". The sensible guy in me told me to slow down but the athlete in me said "all out". I didn't decide which to take until a few minutes before the gun went off.

Unlike previous years, I started easy. The competition in this years edition was very high. At that pace in previous years, I would still be amongst the 1st or 2nd chase groups. But this year, I was way behind by the time we got on to Jln Raja Chulan (about 500m into the race).
Started EZ
Up my tempo a little when I got to Wisma Genting (circa 1km mark) and regained some positions but found that I was already at a pace slightly below being painful.

My usual competitions started over taking me by the time I got to KLCC (nearing 2km). I have been in this race for some many years, I knew the faces of some guys from SGX, RHB and CIMB. In a good year, I would beat them but I would lose out in bad one. 2011 was meant to be another of those bad ones and I had no choice but to let them go.

The long hill after Shangri-La (circa 3.5km) was my usual hunting ground. Most runners would slow down and it was a perfect place to regain lossed positions. However, this year I became the hunted. With only 1 km to go, my mind wanted me to push harder but the body disobeyed. Kept going at the same pace since Wisma Genting, I finished the race in 22:06, my worst ever at the Rat Race.

Was glad I opted to go "all out". Not much of an "all out" effort but I was please with my timing giving the condition I was in. Also, glad I was there and not miss the fun.

Boys Will Be Boys

Next stop, Adidas King of The Road - 10km road race on 2 October 2011.

Sunday, August 21, 2011


Training - August 2011
Next Stop - Bursa Malaysia Rat Race 2011

Previous Races

Rat Race 2010 - 21:13
Rat Race 2009 - DNS
Rat Race 2008 - 20:27
Rat Race 2007 - DNS
Rat Race 2006 - 20:23
Rat Race 2005 - 21:00
Rat Race 2004 - 21:20

Sunday, August 07, 2011


Monday, 1 August 2011
The sport I left behind after getting into triathlon so many years ago. Good to be back at Aqua Sport, Kapas Island. Felt very welcomed by Azam, who couldn't recognise me at first. Can't blame him, I was last there in 2003.
Azam, my dive instructor & his assistant
Coral Garden, here I come.

Monday, July 25, 2011





"Thank you Lord for the gift of life, Amen"

Sunday, 24 July 2011

Photos thanks to Tey

With Raiha & Sofian

Start of the 3rd Wave

Starting wide - left side of picture

Out of water


Young Sameer

Hunted by Chris


Jason, Sofian, Chris & Carmen

Wednesday, June 29, 2011


BoldSunday, 26 June 2011

Same race, different day, different approach & different set of problems.

Missed my 4-hour target by 12 minutes 26 seconds. I started out much slower compared than last with a 30km split of 2:52:07 (2:44:16 in 2010). Unlike last year, I didn't get any cramps in the last 12km of the run. I believed I fed & rehydrated well and felt much fresher at that stage of the run than last year. Without the cramps, I thot I was on target to dip 4 hours.

Then, things turned south after turning into the Bukit Tunku area (think about 5km to go). My heels started to ache. Each step was a struggle - felt like a stick hitting my heels. Coupled with those damn hills at Bkt Tunku, I was reduced to a jog. Not looking for an excuse but I think the cushioning of my shoes were a little too hard for me.

Anyway, I enjoyed the run very much. The sub-4 hour would have been a bonus. My finishing time of 4:12:26 was good enough to rank 123rd out of 904 runners in the Men Veteran cetegory (age 40 & above).

According to my Polar watch, my average & highest heart rate were 160 bpm & 168 bpm respectively (or 87% & 92% of my maximum heart rate) and I burned 3,012 calories that morning.