Let’s Bring It Home & 1,2,3,4,5,6,7,8……97,98,99,100

Those are the 2 words that carried me through 21km. 

I registered for full marathon but got cancelled due to late payment and when I tried to register again, the 3,000 slots were all taken up. I was kinda disappointed because I won’t have a chance to compete a full marathon in my home town so I’ve decided to skip the marathon this year. I didn’t wanna do a half marathon because I wanted something more challenging. 1 week before PBIM, my emails and FaceBook are bombarded with tones of PBIM newsletter, information updates and ‘Are you ready?’ posts and it made me feel left out. Haha! I thought to myself, this is already the last wan, what the heck, just join la.

I texted Soong’s on Wednesday asking are there any runners, who registered but are not running, don’t care what distance lah, FM, HM or 10k also ok. I was desperate! On the same day, I got good news that I have a slot for a HM. I was like wohoo! This is good news but I’ve not run since June so I don’t really know what to expect. Yet I was excited, I won’t miss out the last PBIM. I was really not prepared at all. I don’t have any PowerGel, I don’t an iPhone armcase and I did not train.

My ever faithful race partner =)

Soong’s and friend took a bus down on Saturday night and they stayed over at my place. I told Soong’s I’m going natural on race day, no power gel or whatsoever energy booster. The only PowerBar in my house left was one which should be consumed before June, so it was 5months “expired”. I didn’t really bother le since it’s gonna be a fun run for me. Definitely not gonna set any sub2 time target to achieve.

We slept around 11pm. The plan was to wake up at 2am and leave the house by 2.15am. But as usual, we were late again! We woke up 2.10am, no proper breakfast as we were rushing to get ready. Mentally I wasn’t prepared and this is bad, I told Soong’s I don’t wanna run d, thinking of the journey already scared me, let me just drop you guys there. He was like, NOOOO! You have to run. Reluctantly I abide to it.

We reached and parked opposite Sg.Nibong bus terminal at 2.45am. Holy molly, we started to jog and walk to the starting line. It was about 1.5 - 2km from the bus stop. When we reach the starting line, in less than 2minutes, we were release by the VIPs. Oh man, I was still tired from my warm up run. The weather was hot and humid, I can hardly breathe and I was melting already. As usual, slow traffic at the first 5km of the race due to the bottleneck roads. As soon as we hit the bridge, I was able

able to breathe better and it was less crowded and then I STOPPED running. I stood by the side of the road and pretended to tie by shoe lace. I checked my watch <30minutes a="a" ago="ago" already="already" and="and" at="at" bad="bad" before.="before." between.="between." blog="blog" blues="blues" chill="chill" drink="drink" every="every" from="from" get="get" gonna="gonna" good="good" higher="higher" hit="hit" i="i" in="in" incorporates="incorporates" intensity="intensity" is="is" it="it" kinda="kinda" know="know" lil.="lil." low="low" m="m" never="never" not="not" of="of" on="on" out="out" p="p" plus="plus" read="read" really="really" recalled="recalled" running="running" so="so" station="station" stations="stations" stopped="stopped" strategy="strategy" that="that" the="the" this="this" timing.="timing." to="to" top="top" tried="tried" ve="ve" walked="walked" walks="walks" wall.="wall." was="was" water="water" which="which" work="work" years="years">

My strategy was to run fast for every 100 counts and walk for 10 counts. If I can keep the intensity up, I would run to 200 counts. Oh ma ma mia, works! I was pacing this guy in front of me and till the 17km check point, I was still right behind him. The U-turn at the 17km checkpoint is the killer! Not physically but mentally. Because before the U-turn, there was 100plus water station, after the U-turn which was probably 20meters later, another 100plus water station. At this point, I gave up. I sat down at the side of the road and sip 4cups of 100plus. For those who know me, I will NEVER do such a thing but I just wasn’t mentally prepared for it. After 2minutes of so, I stood up and told myself, I gotta be serious and let’s bring it home. Let’s finish this! Semangat! After 100 meters, I stopped again. I can’t, I really can’t. So I did the 100counts plus 10count thing again. Till the end, I keep telling myself, ‘Let’s bring it home’.

I could feel the surge of energy when I reached the last 1Km, I went all out as fast as I could and finish my last running race for the year at 2 hours 10minutes and 52 seconds. Not bad considering the circumstances above.

I have not achieved a sub-2 since my knee surgery and since I started cycling. I’m not sure which plays a bigger role. I don’t feel the speed in my legs and I really feel heavy. The damage wasn’t that bad; I could walk and still train after the marathon. I guess this technique works for me, just need to refine it more. I hope I can continue training more on my runs. Knowing this is the last PBIM, it was really an emotional run for me, besides the running I was also reflecting on the past PBIM I had, there was one year I ran in Lin Ken’s shoe which was 1 size smaller, how much I’ve change in my sports attire, in the past I was running with the Miracle Miler, I used ear phones and I don’t wear knee guards. All that start flowing in my mind making me emotional and now I don’t feel like ending this post because once I click ‘Post’, there won’t be any more memories to recreate in the future. As I mature in the area of sports, I’ve learn many things which are applicable in life. Last but not least, I wanna take this opportunity to thank God for always being there with me!

Yours truly

Century Ride Ipoh 2012

After the wedding, I drove down to Ipoh from Penang at about 12am. After checking in and setting up my bike, it was already close to 2am. The race starts at 7am and I’m supposed to be at the check point to meet Daniel (a triathlete from Penang) who collected my race pack for me at around 6am. But I was still asleep at 6am till he called me. I was damn exhausted from the 3 week business trip to Jakarta and all.

Met him around 6.30am, collected the timing sticker and he asked me, “So sub 5 huh?”. I just smiled and say, “Cannot lah – 3 weeks didn’t train already”. Then after a small chat, off I went to the starting point. The crowd was pretty huge, I think they estimate around 1,000+ cyclist. Ate my powerbar and waited for the race to start. It was my first time doing 160k, and I really don’t know what to expect. I’ve done 100k before, and found it do-able.

At the start

Countdown begun and we were all release, a little messy at the beginning due to the bottleneck starting point but it cleared off as soon as we hit the major roads. I didn’t wanna push so hard because I know I wouldn’t be able to last at 30km/h for the entire ride. My goal was to be as close as 5 hours. Just at the start, one by one cyclist started zooming by me. In my mind I was like, “Seriously? Aneh keng?”. I stayed discipline and I continue at my pace until I was at the wheels of a peloton, I lost my discipline and started cruising at their speed which is about 40km/h.

Less than 30 minutes into our ride, riders from the front shouted, “Slow! Slow!” and everyone in the peloton also shouted, “Slow!Slow” because there was an accident in front. Saw a few cyclists sitting at the road side with the bike pretty badly damage. With the  rise of carbon frame and wheelset, getting involve in a crash is never a good thing. Few Ks later, same thing happen and I thought to myself, this will never happen to me.

I was sitting comfortably in the peloton and was enjoying my ride BUT suddenly a cyclist in our group fell in the front, 2-3 bikes away from me and I was like sh*t, gai liao. I saw them lying on the road when I quickly press the breaks as hard as I could but I still skidded due to our high speed. I hit one of the bike that is lying on the ground and toppled on top of another guy.  I quickly get up, pick up my bike and water bottle, checked my wound to see if there is any serious cuts, fortunately just minor scratches. Checked my bike, and it don’t look good, my chain came off but thankfully it can be fixed. When I continue cycling, I saw the front wheel was crooked, that is not a good thing. I didn’t know how bad it was but I know I wanna finish this race no matter what. I prayed to God to keep me safe and help me finish the race in one piece.

After this incident, I got a little scared drafting and riding in a peloton because you may get involved in an accident even though you are careful and all. So I rode alone most of the remaining 110k. It wasn’t easy but it was the safest. Every time we go down a small slope, I would picture my front wheel giving way and me crashing again. But that didn’t happen; it was just my imagination going wild.

Pic courtesy of cycling Malaysia

I stopped for all the water station, to rest a little, clean my wound, freshen up, refill and to get some bananas. All these are essential in a long ride like this. The weather was pretty good, it was cooling most part of the ride. When I got to one of the water station, there was a man holding those sponge soaked in ice water and he asked me whether I wanted one. I said yes, and I was expecting him to pass the sponge to me so I could cool off myself but he came to me a ‘showered’ me from my head to my body and all over me. I was like ‘uhhhhhhh…wah wah wah…shiok lo!’. It was unexpected but it was a good move, makes you more alert and awake.

I then continued my journey. At about 130k mark, I could feel my legs giving in. Muscle cramp, an athlete’s worst enemy. Why I say so. I can still go on if I have cuts and bruises but muscles cramp, no way, you can move your legs at all. I stopped at the side of the road and stood there for a while because I can’t get down from my bike and stretch. In that moment, I feared I won’t be able to finish it because it’s one of the worst cramps I’ve ever had, worst when it involves both legs. I continue sipping 100plus and prayed in my heart. Once the stiffness went off, I came down and stretch. Cyclist by cyclist zoomed pass me and I felt ‘humiliated’.  I always wanna give my best or to try to be competitive but this is not one of those days. I was already defeated mentally. After 5 minutes or so, I got back up to the saddle and continued pedaling.

Even by saying that, I tried to dig deep to motivate myself or to get myself going for the 30km. A light bulb popped out, since I can’t exert that much energy to minimize the risk of muscle cramp again, I was reminded about a training method from the book that I’ve been reading for the past weeks, ‘The Big Book Of Endurance Training and Racing’. It is mentioned we should all train within our Maximum Aerobic Heart Rate and improve aerobic speed over time; mine was around 150 BPM so I tried to stay within my range. To stay within 150BPM, my speed was about 20kmh to 25kmh but it felt so much easier and I feel I was more in control of my body and muscles. I was very focus on my target heart rate and soon, I was in the zone.

Me and the medal at the finishing point

After our last water station, I looked at my meter 155km, 5 more km to go. Yay~! But after reaching 160km, I don’t see any sign for the finishing line and we were still on the main road of Ipoh. It was a dangerous road as we were sharing road with other motor vehicles. Even tho there is a traffic controller but car still drive according to the traffic light and it almost hit me. Tsk tsk tsk. I cross the finishing line at about 168km on my meter and slightly under 6 hours. Definitely my second hardest day of my life and I have to thank God for sustaining me and keeping me safe again.

Very nice pewter medal

Next up, Merdeka Cup and 100K (10k run + 90k ride)

PAAA Round The Houses Relay

This isn’t the largest relay race in Penang or Malaysia but my first relay race since leaving primary school. I don’t remember doing any relay race in high school because I’m just not good enough. =P I got an invitation from my ex-high school mate, Cheok Teng, as one of his runner pulled out last minute. Since they need an extra runner, why not?. I met a few of them in our training sessions at PISA a few days before the race. Somehow sports people are just generally friendly and easy to mingle with. Our team captain, Chiat Fong even emailed me the race route for me to familiarize with before the race. Memang ada the 1^st LOV, ‘Leadership is Responsible’. Bagus!

2.5km race route

I reached Padang Polo School about 6.45a.m and the crowd was building up, not exactly the largest crowd but the atmosphere was there. Saw many familiar faces as Penang’s sport community is not that big. My captain passed me the race bib numbers to be pin on my jersey and talked a little about the race. It started to drizzle when we were asked to assemble at Padang Polo according to the team’s alphabets and runners in sequential form. Those really made me feel like I was in primary school again. Haha.

Soon, it was go time. Our first runner, Cheok Teng, took his spot at the starting line and BOOM! It began. The rest of us waited at the field for our turn as it is a 2.5km loop per runner. Yea, 2.5k may not be a lot but this is about speed. You’ve to burst yet last long enough to finish the race strong. I didn’t really train for this so the last 400 meters was torturous.

Cheok Teng M1 setting the pace

Being the last runner isn’t an easy task, as you’re the one finishing the race for your team and teammates. I didn’t wanna let my teammates down by finishing with a crappy time, so that was my source of motivation. I waited excitedly for the 7^th runner, Alaga, nice chap. In that moment, when the crowd is loud with cheers, I can’t wait to get hold of the baton and start running. As he got nearer my heart pounded harder and faster, soon the baton was in my hands. As I was running on the main road opposite Disted, a car honk at me at the other side of the road, I turned and I saw another ex-high school friend, Ee Liang and his gf, that motivated me even more. These are the little things which can pump up your adrenaline, support and motivation.

Team Run Forest Run 2 - before race

Team Run Forest Run 2 - after race

After turning into Padang Polo, I could see the finishing line but it felt like I was not moving. My heart was at maximum rate and I was already being fueled by mental strength, nothing else. Every stride I made, I had to keep telling myself why and what those strides are for. As I got nearer to the finishing line, I saw my teammates cheering for me, telling me I’m getting near, keep pushing, come on!, finish it, almost there, etc. I kept up my pace and cross the line the fastest I could. Oh man, my legs were burning, my muscles were stiff, and I just wanna lie down and close my eyes. Nonetheless, it was a good race.

I love this pic! Look at my supportive teammates! =)

The finisher's medal

After race home cooked porridge by one of the teammate's gf I think. yummy.

Even though I’m new to the group, but I felt the bond and support from them. I wanna thank Chiat Fong again for organizing this race so I could experience something new. Another thing that I notice is, most of my sports pics are ugly like sh*t. But I realized the uglier means the more effort you’re putting in. See example below. Have a great week! =)

10:11 (second fastest -ugly)

9:20 (fastest in our team but ugliest. haha)

Moral of the story, don't worry about how you look, performance and result is more important. ^^

Team Run Forest Run 2

$hopping!

I have been aiming for this 'hot babe' for almost a year d. Think.Eat.Sleep about it all day long. I first saw it on Men's Health magazine on the cover page. She is no typical cover girl because she appeared at the last page. I was furious! How come a sexy thing like that appears on the last page. =( Nonetheless...I search her high and low, in and out through the internet. Walaueh....damn chun! Read bout her, did my research and checked her out.

Two days ago I couldn't tahan any longer! The more I see it, the more I'm tempted to get her. At first I was just walking pass it, but she made her move. Maybe not her, but her 'owner'. I fell into the trap and walk straight into the unknown future. The 'owner' strip whatever's of her and pass it to me. Walau!!fainted, heart beat fast fast. nose bleed, face turned red. I LOST SELF CONTROL and I...bought her. =)

my lovely FT80

It really burned a big hole in my pocket but all its functions and features are really what I want. Will share about my training experience with it soon.

Talent Is Never Enough

I love this book because it teaches me a lot about myself. I came to a point where I was sure I would still come out 'top' without my usual training regimen. Many would consider that cockiness but it was just a thought deep inside me. Reason for me thinking that way is because I know I am gifted/talented and I believe this is a God given talent. [which I feel I have been taking it for granted lately]

In my early days [about 7 years ago] when I started Floorball, I made a prayer which links my performance with my spiritual life. If my spiritual life is good, my performance is excellent and vice versa. And its really accurate and true for me, till this very day. I wanted to be a good Christian first, then a Malaysian sportsperson.

As for now, I'm like a fish out of water, struggling and flipping myself, trying to find my way back to the water. Flipping and still flipping. It is scary when you are the person people talks about and you'd never expect you to be them. Still don't get it? A youth leader who backslide, dropped out from leadership positions, becoming worldly, etc. And today, you woke up thinking to yourself, 'Oh sh*t... I am that 'person' already.' That sucks big time.

Two roads diverged in a yellow wood, and sorry I could not travel both. =(

Whatever talent you have you can improve. Never forget the choices you make in the end make you. Choose to be a talent-plus person. If you do, you will add value to yourself, add value to others, and accomplish much more than you dreamed was possible.

John C Maxwell

Please make the right choice kids.
Think.
Think again.

When You Stop, You Restart

When you take a break from training, your body starts to turn to mush:

a) after a few months
b) after a few weeks
c) after a few days
d) almost immediately

Reason for asking this is because I have been slacking in my training! Hate to break that out but it's the truth and there's nothing to hide when it comes to the truth. =( However, I read that the rate of deterioration occurs is slower than you may think. In fact, most elements of your fitness go down at about the same rate at which they goes up.

Is that good news or what? Yes? No?

In the first place, why in the world do I have to write this post!? This is unacceptable! I was reading John C Maxell's Talent Is Not Enough and one of the topic was about self discipline. I'm gonna discipline my notty little body from now on. No more skipping! Or I'll spank you. ^^

The mark of a true champion is consistency. Knowing what to do is not enough. You must do what you know.

Balik Pulau with Ima tonight.

Confidence

I have a friend whose name is Lim Kok Heng. He was really good in snooker but not anymore. hahaha. He had good accuracy, good placing, good form, confident, etc I remembered when I was around 14 or 15, he beat me without any fight. And he was really full of confident.

Recently, he started talking about getting back into the game after a break from snooker. He played with another friend, whose has less skill and experience. But the result was shocking! He lost the game. Reason for his lost was he lost his confidence. Totally lost it, even though he is facing a weaker opponent.

Confidence and poise comes with proper preparation. It is earned by the athlete with thoughtful training sessions. Confidence is earned. It is not given. Even for those with gifted athleticism, one will still have to train effectively to perform well.

Julian Dean

Let's study his mistakes and not repeat 'em if you wanna be a successful athlete/person. When you're full of confidence, you'd perform better. You'd be more calm and with that, you'd be able to handle the competition stress, etc. So how do we build confidence? With reference to the above quote;

1. Proper preparation
2. Have a thoughtful training sessions
3. Acknowledge that confidence is earned not given
4. Talent alone is never enough, train effectively

Based on the quote, it's all about training, training and training. Training makes us familiar with the 'stuff' that we do. It will then turn into a habit, from habit to confidence, from high level of confidence, a higher probability to succeed/win.

Back to Mr Lim's case, I did try motivate him and encourage him by boosting his confidence level. End result, he performed better, feel good about himself and manage to beat the same person in a rematch. =)

[this is based on a true story]

Team Elite and Team LiveSTRONG

We had a little team meeting last Sunday @ Bukit Dumbar. We shared our goals and vision for 2010 to our players. Introduced team Elite and LiveStrong of Innebandy!Co. It was really exciting as we drew the end picture of 2010. But it would be sweater if it turns out the way we want it to be. We did a few changes and I'm sure it's gonna give a positive impact to the players.

I briefly shared the Law of Victory from John Maxwell's 21 Laws of Leadership, with the intention to boost player's morale and to feed their mind with positive energy. I really hope the purpose was fulfilled and they understand what I said. Sam suggested every player to memorize the phrase below, which is think is a really good idea. There you go;

Leadership is responsible
Losing is unacceptable
Passion is unquenchable
Creativity is essential
Quitting is unthinkable
Commitment is unquestionable
Victory is inevitable

After talking and listening. It was time to run. Coach Sam made up run ten laps around Bukit Dumbar with a target time of 23 or 25 minutes.

I haven't been receiving encouragement or motivation when I train. Maybe it's because I train independently, so I don't get so much from others. But last Sunday, every time I ran pass James (who is the time keeper), he would say, "Good job Des/ doing well/ etc" I tell you, that really boosted me up. I was happy.

The run was a medium intensity level due to the slope and not forgetting the hot scorching sun burning through my skin. Do unto others what you want others to do unto you. If you want motivation, motivate others first. =p Appreciate the love and support!

Distance
3.5km
Time
19.00
Average speed
11.0km/h
Maximum speed
16.9km/h

[ima & hippo]

Metro Park II

I had the privilege to take over the physical training for the state team yesterday. I had two things behind my head that I wanted to achieve.

#1. To implement the buddy system
#2. To create specific goal. My aim was to set an achievable target for each individual (I believe every one has different capabilities)

But did it work according to plan? Not really. I was late and I could see the players getting pretty restless, so I kinda skip the explanation part. At the debrief, I think everyone was half awake, so I didn't bother explaining as well. So I thought I'd do it here.

Buddy system. I wanted players to run with their partner throughout the 30-minutes. As for me, I believe your buddy/partner/friend is a good benchmark and motivator for you to stay strong and long in the run. The only pair that stick to their instruction was Sarah and Pei Li. They walked together and the ran together. Good job! =)

Specific time target. To get an average time per lap/30 minutes = estimated no. of laps. Then I'll make sure the person reaches the target number of laps. A more achievable target would boost the player's 'semangat' la.

After 30 minutes run and 6 uphill sprints. I was happy and satisfied with the players effort. Not too bad but there is a lot of room to improve.

Got this from one of the player.
e: Thanks for torturing my mucles =)
me: It's all love =)
e: Love your head la.. =) it's torture

Well it's how you look at training. Perspective.

[5.3k@10km/r + all out 6x sprints]

Fitness Moves For Your Every Mood

When I first read this article, I find it interesting and pretty practical in life. So true that we may not have the motivation or 'mood' to train at a high intensity mode throughout the week or month. Read it here.

Some of the examples are; when you're angry, do high energy workout such as kick-boxing, it is said that it will help release tension. When you're feeling down, just take a stroll down the beach and act emo. Haha. Brisk walking is also another good form of exercise. And the list goes on.

As for me, training pace/intensity goes on the same or higher despite whatever mood I am in. And again, this is a mental exercise an athlete has to go through. How much you wants it, determines how hard you train. So screw the mood thing and dun let it overtake you. You are in control, take charge! liveSTRONG only.

Having said this, it's not wrong to follow the above article if you're just training for health purposes. Be happy! =) Have a great weekend.

My Phone Died of Hypothermia

On my way to PISA for state physical training, I was caught in a heavy rain half along Jelutong Expressway. Can't do much but just hope that my phone and my cyclemeter survives. I kept checking on the screen just to make sure it still works.

When I got there, most of the guys and girls were already there. LinKen came to me and told me that I inspired him to run from his house to PISA. Ha!ha! Its a mental thing I tell you. Good job bro!

Our Coach came and brief us on the rules and punishment (100 push ups for every offence) if we don't comply with the 'law'. So be begin...before heading there, I was inspired by a running article on a blog, ' How to Think Like the Pros'. So I thought to myself, why not trying those mental exercise. And it really works!

We did 5loops around PISA which was about 5.3 km and I clocked 18m 20s. Average speed of 11.2 km/h. It was more like an interval training with lots of sprints in between. It was tiring. Fuuuuuuuuh. My last 500 m was torturing, I had to follow my coach's pace on his bike and I could feel me running without oxygen in my lungs. He was pushing me to my limits which I enjoyed. =)

Then it was time to head home, clouds were looking really dark and heavy. Sam offered me and Ima a ride home but I thought the rain would delay for me. Haha! I was wrong about it and I gotta pay a heavy price. I continued cycling under the downpour till it got super super heavy that's when I decided to stop and turn into a coffee house along Jelutong Expressway. All eyes are on me. I don't know why.

Its too heavy to continue on, so its pitstop for me. I was feeling cold and hungry. I overheard a drunk uncle talking to come chinese high school girls about me.

uncle: aneh kuan a boyfren luan ai bo? ho liau ar e. (this type of bf you want or not? very good)
girls: mai la...dam dam aneh chao bi. (don't want la. wet wet. damn smelly)

I really stink that time. As I was wiping my phone, it just died. Can't on it even I got home. Its gone. Maybe its true, I can't live without you, maybe two is better than one. Why leave me at a time like this? =(

Some people say I run faster and longer than the rest because I'm a triathlete but that's not true. I believe everyone running last night can beat me easily. Its how much you want to improve and how strong your head is. Its all about Independent Culture.

[BP + 30K bike + 5.3K run]

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]

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]

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]

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]

Chiak Chiu

I've been taking a lot of bananas lately and it has become part of my daily diet. Don't really know how much it helps but one thing I'm pretty sure is, mentally I am stronger with this fruit. It gives me the extra boost. haha!

I did a lil' research on bananas; the riper a banana the better it is for you. In fact sugar content in a banana is at its peak when the skin has turned completely black. This is the point at which all the starches in a banana have been converted to sugars.

It also contain three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.

And I did not not that bananas can also help prevent or overcome depression, PMS, hangover, anemia, ulcers, stress, stroke and many more.

[eat me!eat me!i am so affordable]

[3K medium intensity]

It was 2, then 1

I'm getting excited!! Two runs coming up back to back. Can I handle it? Only time will tell. Since I'll be carpooling with Joshua Hooi of Miracle Mile, I should send him a text to confirm the time and place to meet rite?. Check him out below. Handsome rite? Sumore fit. But I think he's not available d. But I am. *COUGHS*

[Joshua Hooi and Andrew]

[Our SMS conversation]

Me: yo...tomorrow still on?
Josh Miracle Mile: Ah?2moro got what?
Me: i thought we going for the jamboree thingy.
Josh Miracle Mile: Oh!Sori sori!4got2tell u.Only3ppl wanna go.But d organizing's very bad,so we called it off.Not worth it.Sori ar,paiseh..R u primed up4d Lembah Bujang thingy?
Me: kinda looking forward for it.but nevermind le.sunday i got another run.no problem.

Uh wa wa wa!!! Actually ar...he not that handsome nia. =p But I'm still proud to be a Miracle Miler. Interested to know what the logo means? Click 'i'. Miracle Mile.

[Our logo.Me running]

I ran on the treadmill last night and Sam was there as well. It's good/easier when you're running with somebody you know. Kinda push you to go faster and further. Results for last night's run;

Total time – 1hour
Total distance – 12.6km
Average pace – 4.7619 minutes/km

Managed to cut down almost a minute of my average time per km. So.... does that mean my phone's odometer is not accurate? or I run slower outdoor? Need more experiments.

[12.6K run]