PISA + BF

Last night was my first time swimming in the PISA aquatic center. RM3 bucks per entry but if you're a member, its only RM1. Coach Ed was already waiting for me in the main pool and the water was really cold. Urrrhhh, made me shiver.

I had an accident in the pool, I wacked a girl's head because I swim blindly. Started from lane 1 but I ended up in lane 4. That show's how bad my navigation is. That girl that I collided with quickly move to the closed lane pool. She swims really well.! Hehe.

Coach Ed was not happy with my left hand entry. I find my left hand a bit cacat, is like I can't coordinate it with my brains. Have to work on it. Doing the S-crawl with a relax motion helps in keeping the pace. I complained to him, 'Swimming is so so hard! Harder than 10K run many times.' But he encouraged me to keep pushing. I have to make him proud.

This morning I woke up at 5.55am, my goal was to cycle to Hard Rock Hotel (HR) and after the 3rd attempt I finally made it!!!! What a feeling =) Ouh ouh.

Total distance: 34.78km (18.37 + 16.41)
Time: 1 hour 10minutes
Average speed: 29.8 km/h
Max speed: 45.8km/h

Its nice riding early in the morning, no traffic, no cars, fresh cool air, no noise pollution and you have the road all to yourself. There is a slight climb to HR but not a steep climb. As much as possible I'd try to maintain in high gear, that is to strengthen my legs. Took me about 40 minutes to reach my destination. Ima did great, not notty like the last two times.

[Ima]

[Hard Rock Babeh]

I feel my 'swimmers' dying every time I cycle. =/

[swim + 35k bike]

Intelligence Test

Let me try post a non-training related post.

I did a test Theresa sent to me and the result was a lil' disturbing. haha. I got 3 out of 11 correct and the rating says 'I must be good at sports'. Does that mean that the lower your score is, you are a better sports person cause most of your time will be spent on training than books or other intellectual stuff. Somebody try and let me know what you get.

[try this test]

My projected love life... LOVE machine?! What does that mean?

Coach Ed texted me, 'Swimming at your place or PISA?' Without hesitation I replied, 'PISA.' Its gonna be a bloody night of swimming.

Oh...I just added a training related statement. Mission gagal.

Tire Problem Again

Attempt 2 to BF: Failed again
I was really pissed! I lost my cool! I lost my patience! I walked up and down the stairs not knowing what to do. All in my mind was I've to fixed Ima again. Arrrgggghhhhh!!!!kaboooooooooooom! I felt irritated because I feel helpless and useless. I have no technical knowledge on bike maintenance and it bothers me.

Who can help me?

Anyway...it was a good thing that I was not riding on the road because it rained heavily that night. I substitute my training with RPM and a got a free peanut sweet from my trainer who just came back from Hong Kong. She's one of my favourite. =) After sweating it out and cooling down, I just thank God for the mess up tire.

Without it, I would be soaking wet. Have to bring Ima to the doc again. Peace!

[fw + rpm]

Mizuno Wave Run

After state training in the morning, I managed to mandi kerbau and wacked a big plate of rice before heading towards the bus station. Got up the bus and the journey begins. 4.5hours later I find myself in the heart of KL, jam and slow moving vehicles are a confirmation. Met up with Alvin, Alice and geng, and got a ride from them to Damansara Utama (Uptown).

After dinner, I tried to locate the motel that I'll be staying in. Jensen (TMM) was already there since the afternoon. We walked around and still couldn't find one another. We planned to meet at starbucks but there were two starbucks in that area. After 15minutes ++ we finally managed to meet up.

Got up the room wash up, watch Gladiators, talk a little. ZzzZzzZzzZZzzz.

[motel room]

We got ready by 6am as Danny (TMM) will be picking us up. Felt so sleepy and tired. Haha. It took us about an hour to reach UPM, Serdang.

When I got there, my bladder was about to burst. First time in my life, there is a loooooooooOoOooooOOOong queue for the guy's loo. And the smell of the toilet was really really bad! Running to the toilet and back to the starting line was my warm up.

[pink glittering band]

Race begins with a not so loud horn. And again, I'm stucked behind with the big crowd. Grrrrrrr. Slowly picked up momentum and started getting to the front pack of the race. Half way into my run I met Carmen Leong. She qualified for the Ironman World Championships in Kona, Hawaii this year. I ran up to her, 'Hie are you the one that did Ironman?' She replied with a smile, 'Yea'. I showed her a thumbs up as an appreciation for raising the Jalur Gemilang when crossing the finishing line in Kona. Proud to be Malaysian. =)

[Carmen the ironmaiden]

I felt strong in my legs through the climb. When I saw the sign of the last 2km, I started pushing harder and faster. (It was flat then) The funny thing about this was, a counterpain booth was set up there, with two guys offering counter pain. It was really weird/amusing. But I guess, it would be useful for some.

[the climb]

I continue to tekan minyak until...I saw the killer slope. Walaueh!! Damn steep and long. No choice but have to persevere through, in my mind I kept thinking, if I can cycle up BP, I can finish this strong. It works! Slowly made up my way to the top and to the finish line with a sprint. Check my time it was 53minutes, no PB as my previous 10K was 52minutes. But then as I checked the cert, it was a 11K run with hills. Its a PB. wohoo!!

[medal]

It was a good run! To appreciate my legs and heart, I rewarded them with Burger King before heading back to Penang.

[yummy]

Special thanks to Joshua, Danny and Jensen unbutton for arranging the accommodation and transport ion for me. It was smooth.

[my roomie for the nite which was suppose to be SOONG'S!!haha]

Something that I learned from this run was the hill separates the extraordinary from the ordinary. Challenges and mountains in life will be there to slow you down and eventually make you stop. But if you continue to livestrong, you will be able to overcome it! Never give up. Only livestrong.

[11K medium intensity]

Heart of a Champion

This video is crazy inspiring. He lived out what he believed in. ITU triathlon distance are swim 3K bike 80K and run 20K and this guy is sprinting from behind, grabbing victory. Even us doing killers don't look as fast as him.



'Achievement is largely the product of steadily raising one’s level of aspiration and expectation.' This statement is so true and it doesn't just stop in the world of sports. One's achievement is highly related to his/her desires and expectations. If you want to be rich, you'll strive as hard as you can to earn big bucks. If you expect to get straight As, you would clock in many hours studying.

You have to be consistent and steadily improve from yesterday. This is also known as Kaizen, continuous improvement is a lifestyle. What are you lacking of? mental? physical? emotions? spiritual?

He who wants it most wins
Bevan Docherty

Dual Training

5.5 hours of training and it hurts to the core. Neck pain, back hurts, legs feeling heavy and worst of all I was super duper hungry.

6.00pm - 7.10pm
25K bike going uphill is pure torture.

7.30pm - 9.45pm
Floorball training did a lot of basic pass. basics are very important.

10.00pm - 11.30pm
30k bike going back is double the torture. gotta stay positive! =)

11.45pm - 12.30am
Eat.Hentam.Wack.Zzz as I was walking out to get supper, I was just looking at the old hotel around my house. I wonder who uses it? I guess the hotel guest only rent the rooms on an hourly basis. SUDDENLY!!! I heard, 'Psssssttt psssttttt, lai lai.' I was invited by this Ah Gua to 'dine' with shim. Of course, I panic! Quickly cross to the other side of the road. Scary!

During Floorball training, I was asking around for food. And of course no one brought food cause they have Kim Kim in their mind. haha. Next time have to be more prepared.

Coach Ed encouraged the state players to sign up for the Penang bridge run this year. 21K and nothing less he added. This is something that I should thank him for. About this time around last year, he said the same thing to us and I took up the challenge. He said this is a mental battle and its not so much about the physical. Even though I did not managed to finish below 2.5hours (as proposed by coach Ed), but this has made me who I am today. Stronger in the head. Stronger physically.

It would be a significant run for me this year! Don't be afraid of signing up, just do it and be courageous enough to face it. Its when you're weak you'll realise you need your head to pull you through. Running with you!

[55K bike]

Ima's First

Today's target was Hard Rock Hotel. The journey through Tanjung Bungah and Batu Ferringhi was pretty smooth. Speed was consistent even through the mini climb. After 20minutes into my ride, while making a slight turn, they were lots of little little stones around the road and that almost made me skit and fall. Phewwww. Managed to balance.

BUT...my rear tire failed on me. It punctured!! It must be the little little rocks! I have no experience with dealing with a flat tire. So no choice had to call mum. Fortunately she was available and kind enough to say yes. haha. I tell you.....I was so so so soooooooOooooOOOooOOoooOoooooO extremely geram cuz I couldn't finish my ride. Disappointing betul.

Mum came about 35minutes later and I stripped Ima, put her in the the back seat. Still haven't buy a bike carrier. Have to fix Ima ASAP, I have a plan. Nyek nyek nyek!

[Ima resting]

[the view while I was waiting for mum]

[my unsatisfied gesture]

I saw 4 cyclist today. Can I make friends with you all?

[FW + 12K bike + a ride home]

I come, I ride, I conquer

As soon as the clock ticks 5.30pm, I started clearing my files on the table, refill my water bottle half full (don't wanna carry so extra weight) and shut down my computer. When I opened the door, my manager was about to come in. She looked at me but I quickly avoid any eye contact and walk straight to the lift. Pheeewwwww.

Got everything ready and left home about 6.10pm. Traffic was heavy on the way to Paya Terubong and I really hate it. Hot, smelly, and drivers are driving crazily. Once I passed all those busy road, the challenge begins.

Hill 1 Paya Terubong. It was super sloppy, even with my Saga, I had to use first gear. And I have never use the smallest gear with Ima before until yesterday. Just half way up the slope I really thought of giving up. It was real torture! I stopped by the road side and turned behind. Legs and back muscles begging me to just go home. But mind and heart says, support the girls, push through!

So I continued, slowly and steadily up the hill till the junction to turn up to Balik Pulau. Goin up the slope is tough but not as bad as the first climb. I pushed as hard as I could, did as much standing climb as possible but that really burns up a lot of my energy. Once I finish the hill, it was time to enjoy. The best part in cycling is decending! Wohoo!! I was screaming like a little boy. Felt to win blowing through my face and body. Ima enjoyed herself too.

After the game, I quickly grabbed Ima and head back home. The journey back was harder. Started of with a small climb again. My legs are feeling it but still no sign of cramp. In my mind was just, Push push, come on DESWYN! you can do it.!! insane courage!go!go!go! My head was the source of energy that night.

No more climb after I got out of BP, turn right via Relau and Jelutong Expressway. I was going strong and fast (avg 35 km/h) and then...my right thigh gave in. I was feeling the muscle pull. Walaueh...fortunately I was already near home that time.

The journey was about 55km long and I took about 2hours 20minutes. It was a good experience and the support from my friends are just indescribable. They made the journey more meaningful and easier for me. And thank you for sponsoring the powergel, it gave me the extra boost on the way back. =)

About the Penang women's state team, they have improved in their moves and runs. But still lack a lot in their stamina. This gives their opponent a lot of space when they counter attack. Congratz to Val of Innebandy! Co for putting her name on the scoreboard. Nice goal! Good job girls and looking forward for your next game.

If you only train when you're feeling good, you won't be able to train your mental strength. The choice is yours.

[55k bike + sadly no pictures to show]

Ford Ironman World Championship

If you are a triathlete, there is no bigger day in this sport than the Ford Ironman World Championship. It is the race that defined our sport as it came of age, and continues to be the defining race in our sport for any avid triathlete.

To get to the starting line in Kona, you must either be very lucky and get yourself a spot through the lottery, or very talented, and win yourself a qualifying spot at one of the qualifying events held around the world.

Tens-of-thousands of triathletes try to get one of those coveted Ironman spots every year. Only 1,800 succeeded.

That means 1,800 "lucky" people get to test themselves on one of the biggest challenges the sports world has to offer ... 2.4-miles of swimming, 112-miles of biking, and a 26.2-mile marathon run through tough ocean waves, and challenging lava-covered terrain.

While there are thousands of triathlons around the world, it is this one that truly defines the sport. It all began at an Awards Ceremony for a relay running race in Honolulu in 1977. A group of local athletes discussed the idea of an endurance triathlon and combining three major events that already existed on the island. John Collins suggested combining them and making it a single-day event. Later that evening, Collins took the stage announcing the event and that "whoever finishes first, we will call him the IRONMAN." It has since become triathlon's Super Bowl, Wimbledon, World Series, World Cup, and Tour de France all rolled into one. What makes this event so unique is that "average" people get to compete alongside the best in the world.

Exerted from http://ironman.com/worldchampionship

Kailua-kona Hawaii

This is betul betul hardcore orang besi! Craig Alexander claims the Ford Ironman World Championship for the second year in a row and Chrissie Wellington wins her third Ford Ironman World Championship. The best thing is they make it look so effortless. I'm dreaming and hoping to be there one day.

[Crowie 8:20:21]

[Chrissie 8:54:02]

[RPM + 10 x 30M sprint]

Vacation cum recovery

Last weekend was tiring for me. Traveling to Genting and back the next day really kills the fun. However, this was a trip for me to get away from all responsibilities back home. A temporary relief is good sometimes.

[the journey begins]

Even with that, in my mind I know I have to continue training for 'Tour de Balik Pulau'. Wednesday is less than 4days away, and I'm feeling the fear within. What if my tire punture? What if I get cramps? What if this and that? etc. To win half the battle, I have to be physically prepared. Before going to Genting, I've already check the facilities in the hotel. The word gym is like honey to me. Sweet and nice.

When I got to the gym, the front desk girl asked me for RM10. I was half awake and I went, 'huh?!, but I am an in-house guest, still have to pay?' She said yes. So I went back up to my room and got her the money. Everything also must pay meh? kau giak.

But the cycling machine here is much better that the one in my gym. Really cool! And the view is great as well. 10 bucks for a big flat screen, good sound system and a scenic view from my bike is worth it la. haha.

[the view]

And I just found out that when I turn up the resistances and start climbing, my heart rate is about 160++, that's more than my 80% max heart rate. Cool!! Shows that I'm working real hard. =)

Bonus: I got a friend who sponsored me! He contributed 4ocents to get the result of my height and weight. Thanks yo. Anyone else wanna sponsor me? It can be anything small to a time-trial road bike. haha.

[170cm + 63.3kg]

Tour de Balik Pulau

I like how ky name my ride to BP, 'Tour de Balik Pulau'. I find names/brands very important, how you name/label it makes a lot of difference. For example, a person's job description is to dispatch mails and collect documents. Which sounds better? Office boy? Dispatch Officer? or Mail Logistics Exec? I'm sure you would choose the third one eventho the pay is the same.

In order to motivate your club members, try using creative names to get them excited and motivated. I find in an effective tool to boost their morale. Some people may find it lame, but I tell you what. If you know what you're doing, just do it and be open to constructive criticisms. And for those who loves to criticize, please criticize the act and not the person. Thank you.

Tour de Balik Pulau sounds like a competitive ride with pros around. Thinking about it makes me nervous. Have to win the battle in my head first. I can do EVERYTHING through Him who gives me strength. This will be my mental PowerBar.

[my journey to the girls]

[swim + thanks ky for your 'label', it inspires me more =) + ironman world championships will be happening tomorrow]

Online Shopping

I have never trusted buying things online but now, I'm a frequent online shopper. Its addictive because its so easy and convenient. It also feels like a game, transactions can be done with a few mouse clicks.

My latest purchase is a cycling jersey set, its a Cervelo but of course it ain't original. An original set would cost about RM500++ For now, I just need an extra set so I could use it when the other one is being washed. Budget budget.

[the package]

[top]

[bottom]

[top+bottom]

I'm planning to ride up Balik Pulau this coming Wednesday to support the Penang Girl's State team againts Unihawks of USM. Hopefully I can reach there before the game starts. As I was driving back from State training last Tues, I'm imagining the route I'll be pedalling. Its gonna be pure torture! If you see me, do give me some words of encouragement. =)

[upper body + come support the girl's team.14oct09.balik pulau sports complex]

How To Swim Faster

Thanks to Team Miracle Miler for settling the registration for the Penang Bridge Marathon me. Very fast and efficient. Good service and good people in there. I'm confirmed! So what are you waiting for? Go register yourself because this is the only time you can run around the bridge and take photos of you lying down in the middle of the road, etc.



If I would to train like that, I think I would get out from the pool without legs and limps. Gory!!

Why Do I Do What I Do?

Did another kayuh malam around my usual loop with a PB time of 48mins. Felt like I needed to push a little more, so I continued to Dalat International School and back, which was another 15km.

The reason for my cycling through usual loop is because I pass by significant places/landmark in Penang. And I'm not the type of person who can sit down intercede for our Nation/Land. I have to go out there and be there. This was my prayer during my ride with Ima.

Jelutong Expressway - High rates of accidents and death. Pray that there won't be any death/accidents in this busy and highly use roads. Drivers/motorist will be alert. *While I was doing that, a car that came full speed from behind ALMOST hit another car which turned out from no where, I was like, 'ooOOOOOHHHHHH!H!H!!!!!shite!!'. Thank God it was a safe night.

E.Gate/Gateway City Church - The Church there will continue to Make God Famous, people around the area will be bless by their ministry and works and for growth spiritually and physically.

Some small Malay restaurants - They won't be touched by the economic downturn of the country and they will live with sufficient needs. God bless this family!

Queensbay Mall/Eastin Hotel - Biggest shopping mall in Penang, youth and teenagers would not spend so much time/money doing unnecessary stuff here. Holiday makers would feel the peace here.

TOG - Youths especially would live their days for Jesus and be the light shinining brightly. The church would continue to be one.

USM - Pray for protection for the students here, hostel safety that no buglary or any unwanted incidents to happen. CF in the uni will not face any opposition from the authorities, every project will be approved. Sexual immoralities will be broken.

Greenlane McD/CGL/PFS/MBS - Students will know how to behave when they are not home. God bless the CFs and students in the school.

Wa kau...by doing this I got faster and stronger. Got back home and spend half an hour cleaning Ima and myself.

[wash clean wipe]

So the answer to the question is because its a gift and what better way to use it for His purpose than for others. Last Saturday during youth, I was reminded that my goal is not to finish with the fastest time and a medal around my neck. But to help people along the way. This is how we know what love is.

[46.5km bike]

Leave Me Method

This technique works for one who are not too motivated when it comes to running/training. If you struggle to hold you pace or continue running, don't worry. Still got hope. Last Friday, I followed my 'client's' car to Botanic Gardens and did a couple of laps around there.

After our 'PT' session she left home without me. That was intentional le of course. Which girl would wanna dump me behind? Hahaha! Kidding kidding. It happened before. Anyway, back to our topic. So this leave me no choice but the run back home. Cool huh? As you're feeling hungry and thirsty, you got no choice but to speed all the way back home. Also bring some cash in case you really need drink desperately.

While I was running back, I realized Nike Pro's air ventilation ain't too good. I had to roll my shirt up leaving my abs/belly unclothe to cool my hot body off. Hot as in panas, not................ ala you get my point. =)

Results from my w580i;

Distance
6.5km
Time
35.17
Average speed
11.0km/h
Maximum speed
21.4km/h

Distance from Google Earth

7.5km

So where did another 1km went to?

4.6min/km or 5.4min/km

Mum was downstairs when I got back home and she think I'm crazy. 'Wah...you know how far or not?! Don't push yourself so much. This kinda sport need a strong heart wan.' She said. I replied, 'It's really not that far and I have a strong heart. My heart is stronger than what you think. Please support me at IMMY 2012.haha'

The mental will is a muscle that needs training like the other muscles of the body.

I found out this weekend how very true that was. My mind was tired from work, meetings and all. It took some willpower to continue training despite all that. This can be applied in other aspects in life as well, not only in sports. It may be your studies, work, relationship with people and God. Everything begins from your mind.

[7K run & swim]

Post Marathon Feeling