Innebandy!Co The Champions

This year has been a good year for Innebandy!Co (IC). The PFL Div1 is my first tournament playing with IC after leaving to KL for 2years and you'll never understand how I feel when I put on my jersey. Pride and respect fills me when I put in on.

Before stepping on court, I would take a deep breath, close my eyes and say a lil' prayer, "Give me strength O Lord." I don't really have a game ritual besides listening to Stand Up For The Champions by Right Said Fred or 'rock' music before every game, even this. I don't do anymore. Going to Balik Pulau after working hours is just too rush for any ritual.haha.

It is true that our weakness is in our defense but I know that Rooban, Win Shern and Chester have improved tremendously from the first game till the last one. *applause* They may be the weaker 'chains' but trust me, they will rise up to be a strong, solid and stainless steel 'chains'.

Both our junior, Jason and Darien performed really well (for a first timer) and also manage to put their names on the point chart. I am really proud of them. First time scoring in a league like this really boost up their confidence and this encourages them to strive harder. Thanks to the supporters who cheered them on. *applause*

And to our ever faithful players Andrew, Valerie, Cui Lin, Ephraim and Joshua, a big THANK YOU from the bottom of my heart. Even when we have a handful of players, you guys are always there and you have showed great courage on court during training and the league. Keep growing (in Him).*applause*

As for our seniors, you have set a standard for the younger ones to follow and sometimes its not easy when they ignore your ways. I feel you. Do give them time as they're still learning. I thank you for your endless dedication, sacrifice, sweat and time you've put in into IC. Without you, I don't think we can still be here after 7 years. 7years?!wow!!

I appreciate you Sam for being a good friend since we were 13, you have been my inspiration to be a better player/coach. *applause* Nicholes, you've been a great motivator to the players. You've showed what its like to fight with us without actually holding a stick.*applause* Lin Ken, thank you for your encouragement and for always telling me I'm still a good player. I guess sometimes I just need that. =) The man who guards our net and for showing what passion is.*applause*

At the end of our game against Dalat Eagles, one of their player walked up to us and told us how different we are from the other teams. They (Dalat) played hard against us and them (the other clubs) and the difference is, players of IC don't react or show any unsportmenslike conduct. We still keep our cool and play calmly. In addition to that, TerMin told me this, he said, "I wouldn't have to worry much when I'm refereeing IC's game". This is what makes us CHAMPIONS! It is an honour and privilege to fight side by side with every single one of you.

We will come back stronger, harder, faster, bigger, mightier, closer, tighter, tougher, insane-r and better next year!

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character
T.Alan Armstong

Frontliners Spartan

I'm fortunate to live in the era where I'm able to see clubs and individuals rise up in the Floorball scene of Penang and Malaysia. This really inspires me even more to break my limits, to go beyond and to push my body and my mental strength to a higher level.

As one of the pioneers of Floorball, I've seen and known Frontliners from Day1. They are not so different from us, Innebandy!Co (IC). They faced challenges in retaining their players, building skillful players, playing tight as a team, winning medals and also went through the change of 'management' in the club.

But, because of a few faithful players, such as Ming Hwee, Steven, Sharron, Pei Li and KY, they really turned the table upside down and showed the world nothing is impossible if you try hard enough. I feel the frustration for them when the keep losing games. (in the past) But their determination to not give up and to come back again and again really blows my mind.

BBF predicted them to finish fourth and anything more is a bonus. Haha! The Spartans were so close to getting a Gold, however securing a Silver with 7points is something they should be very proud of. At least, I am.

I remembered very clearly in one of our PFA meeting, somebody throwed a question to KY, "What are your expectations for Frontliners Spartans in this coming league?". He answered humbly, "We're only there to survive". Look at where the team is at right now. =)

If you would to ask me which team impressed me the most in the PFL Div1. Without a doubt and hesitation, I would answer, 'The mighty Frontliners Spartans'. I choose them because they have arose from ashes and grab glory, they placed their hearts on the line when they step foot on court, you can see in their faces how much they want it and they never never give up (It took them 6years?).

Frontliners Spartans 2009

[This post is specially dedicated to the manager, coaches, player and supporters of the mighty Spartans]

Desaru Sprint Triathlon 2009

Unfortunately I will be pulling out from the Adidas KOTR half marathon. Reasons for pulling out are :-

• Scared
• Unprepared
• Tired
• Too tired
• Stress
  
• Lazy
• Too lazy
• Busy
• Haha

Actually, the truth is...I'll be joining my first ever triathlon event at Desaru and it falls on the same date as the Adidas KOTR marathon. I've decided to forgo the run because such races don't come to often compared to a marathon. Its my first time! I can't describe my feelings. Uhlala!

Of course this is not a full distance race. Its a sprint event, so the distance are 500m Swim, 18km Bike, 3km Run. Have to take baby steps first, I don't wanna drown in my first event. The only concern I have is I do not know what to expect during the transitions. And the attire? headache. No mutu also need gaya ma. A triathlete suit cost a lot.

Soong's will be joining me as well or I should say, I'll be joining him. =) I would like to take this opportunity to thank him for handling all the logistics and even preparing a list of what to bring for the race for me. Thank you!I owe you one indo mee.

the list

I also hope that Michelle (soong's gf) would click on 'the list'. '~~~~let's go desaru and get some desaru chicks~~~'. I hope this gets you into hot boiling soup!haha. For those who are reading this, I'm not there for any chicks (that's secondary.haha) I'm there to achieve my goals and dreams in life. Life wouldn't be interesting without new experience right?

Can't wait for this peak period (my work) to end. After this I'm back to more training, training and training.

I guess when you grow up, your priorities start to change. I'm reshuffling mine.

Body Pump #70

, For those who have no idea what BodypumpTM is about. You should try it out. It's a toning and conditioning class with weights and music. Yes, music! The hot sounds and compelling choreography will keep you going through each 45-minute or one-hour workout. You’ll use a step platform, a bar and a set of weights.

The benefits [according to Les Mills website]

• Burn up to 600 calories per class for fat loss (depending on your effort)
  
• Improve your strength
• Improve your general fitness
• Shape and tone your muscles
• Improve your bone density (helps ward off osteoporosis)
• Gives you a sense of achievement

Which I all agree with.

Bodypump Les Mills #70 was released three weeks ago, but I only got to taste it, hear it and feel it last night. Here is what I thought about it.

Warmup: Don't leave me with the light on - Danzel
Nothing special about the warm up, I think the song could be better. Probably because the volume for last night's class was a bit low. (and the people as well.except the instructor.haha.)

Squats: It's all your fault - Pink
A lot of singles and bottom halves back to back till the end of that track. It's a killer! Usually after this track I would feel the burn and tension on my quads. Its challenging to follow the tempo cause the tempo is kinda fast. Ouch!pain!nice!

Chest: Infinity 2008 - Guru Josh Project
I got lost in this track. This track is shorter than the previous release but it has a lot of super slow and controlled movement which makes it tougher. My muscles went through a lot tension. Macho! =)

Back: True believer - E-Type
One thing about E-type songs are, they have nice heavy pumping beats which makes you feel like you can finish the track STRONG. Its all basics move.

Triceps: Keeps gettin' better - Christine Aguilera
It started with triceps pushups using the stepboard. Then kickbacks and upper halves always makes my face grin. Painful!nice. And triceps pushups again then kickbacks and finally finishing it with french press with a plate.

Biceps: Gotta be somebody - Nickelback
The guys favourite track!Finishing this track gives me a sense of accomplishment, makes you feel confident. Similar to life, you've to finish what you started. Don't leave things hanging half way or give up!The singles are the name of this game. Pain!nice!

Lunges: Raindrops (Encore Une Fois) - Sash! feat. Stunt
Most hated move. Most people would leave the room and have a drink during this track. I say, 'No.no.no. You stay here and endure it. Feel the burn.' For those who can relate to what I'm saying, don't don't skip anything that is hard in life. When the going gets tough, the tough gets going. Show them who's tough here. Very very pain.nice!

Shoulders: Thunderstruck - Hinder
A 'rancak' track, I like the stagger during Thun-der! Nice guitar solo. Good music that keeps your body moving. So close to the last track, must not give up now. Continue to stay strong. Come on, sing with me Thun-der!sakit.nice!

Abdominals: Love lockdown - Kanye West
Has a sexy dark beat. When I first heard the song, didn't really like it cuz its slow and etc. But when it gets into the chorus. Fuhhh!!!semangat. Even though is slow, but somehow you will feel the energy flowing through. A new move was introduced here - the rotator plank. Good core workout. Pain.nice!

Cooldown: If I were a boy - Beyonce
Ah....pheww...relax. Finally I can relax and stretch my body. Feels great!

My BP instructor.in my dreams

[23 more days to Adidas KOTR and I haven't train on LSD (long slow distance) runs]

It Hurts

Ouch.ouch.ouch.ouch.ouch that's the word after our game with the mighty Spartans.

Final score
Fronliners Spartans 3 - 2 Innebandy!Co

One thing about team sport is you can't DIABY (do-it-all-by-yourself). Everyone in your team counts and I think this is one thing that is lacking in Innebandy!Co. It's like the Law of the Chain (by John C Maxwell), which quotes;

The strength of the team is impacted by its weakest link. When a weak link remains on the team, the stronger members identify the weak one, end up having to help him, come to resent him, become less effective and ultimately question their leader's ability.

The point that I'm trying to get is, I can put in hours in my training, play with all my heart and run till my lungs feel like bursting, but if I'm the only one who is doing that, what's the point? I need a team. I need You. I need you, Rooban. I need you, Valerie, I need you Chester, I need you Ephraim, I need you Joshua, I need you Jason, I need you Cui Lin, I need you Andrew, I need you Win Shern, I need you Darien, I need you Lin Ken, I need you Sam, I need you Nicholes and I need you Daniel.

I am still not giving up on the GOLD medal. Let's prove "them" wrong. We've got 15days to fix ourselves and the team. Let's do this together!

The young Inc Team 2009

[I'm tired. I'm only human]

Body Pump Got My Body Shivering

The last time I went for a body pump class was about 2weeks ago. And I tell you, when we got to the back muscle track, my leg was shivering so badly that I look like I'm dancing. Terrible terrible. To avoid such situation, consistency is the key. The eleven letter word plays a very important role in becoming a better player. The law of momentum can only take place when consistency is practiced. Train consistently, run consistently, practice your basics consistently and the list goes on and on.

Are you practicing it?

We will be playing against Frontliners Spartans tomorrow. The news about their draw with Ztec 8cers really send me chill down my spine. Who would expect them to earn a point in that game? I did not (not because I underestimated them). Something that we can learn from them is that the great display of 'playing with your heart' really makes a difference in a game.

We will be playing with all my hearts as well! So Spartans!!!! let the battle begin...!

[my THR for the squat track was 132 BPM]

Training for Adidas King Of The Road

The last time I did a half marathon was brutal. Almost killed my feet because of the 'half-a-size' smaller shoe I wore. I could not feel my feet at all after the run. *nightmares* In addition to that, I did not train for it AT ALL. tsk tsk tsk. silly me. But I've learn from my mistake.

My next race will be the Adidas King Of The Road marathon, I will be doing a half marathon for this race. I know I need to start training but my time is really limited. I have something on almost every night. tsk tsk tsk. busy me.

After the DLE vs MDU game@Balik Pulau, I quickly came back to change into my running shoes and hit the road for my little training. My goal was to complete 5.5K.

Location: Kinta Lane - Macalister Road - Penang Road - Burma Road - Kinta Lane.
Distance: 1.1K
Time: 10.10pm


1st 1.1K - 4.25
2nd 1.1K - DNF
3rd 1.1K - DNF
4th 1.1K - DNF
5th 1.1K - DNF

Didn't feel so good when I started running. In my 2nd set, the sharp pain on my left side of my stomach was too pain to bear, that's why I've to abandon my little training. Haih...I need more time.

Target Heart Rate

Target heart rates (THR) let you measure your initial fitness and monitor your progress in a fitness program. Training heart rate provides maximum benefit to your cardiovascular health. Your training heart rate should be 60-80% of your maximum heart rate (MHR). Fat burning zone is 50-60% of your MHR, which is the zone you should stay in a longer period if your goal is to lose body fats.

Here's how you figure out your maximum heart rate:
220 minus your age = Your maximum heart rate [i.e 220 - 22(my age) = 198]
Don't know how to count? No worries. Click calculator. *The figures from the THR calculator is 60% - 80% of your MHR.

If you can reduce your resting heart rate by just 10 beats per minute, you will save over 15,000 beats of your heart every day which will add more active and productive years to your life, and life to your years. The only way to reduce your heart rate is to exercise regularly.

If you monitor your heart rate from week to week as you participate in an aerobic activity (jogging, running, cycling, swimming, dancing, etc) you'll discover that you will be able to exercise at a higher level of intensity, but at the same or lower heart rate. This is the way the heart tells you it is becoming stronger and more efficient.

But if you're lazy to exercise regularly and still wanna have long life. Don't worry, still got hope. Click here.

As for me, my range of 60-80% is 118 to 157 beats per minute (BPM). If I train more that 157 BPM, my heart is simply working too fast for any benefit and my body might not replenish oxygen that quickly (unless you're an elite athlete) . Similarly, if my training is less that 118 BPM, it means that I am not training effectively as it has little sustainable impact.

If you train hard, you'll not only be hard, you'll be hard to beat
Herschel Walker