Penang Run 2013

I was riding my scooter to my friend's house and as I stopped at the junction near Farlim, a banner caught my attention. Not the 'Home + Care' of course... but the 'listen listen listen'. It has nothing to do with this overly repeated words but what was in the content below. It's a statement asking the organizers to stop Penang Run which will be held on the same day as Thaipusam. Besides this issue, this run was also featured on The Star cover page over a controversy issue on using the word 'Penang'. I may give my opinion on the above issues but I rather stick to real deal, the race. =)

The banner at Farlim

Zoom in

 This is my first run for the year 2013. I did asked a few friends to sign up this race with me and as usual I get disappointing replies. In fact, I do many races alone which is not a good thing because you may feel like pulling out on race day. This happened a few times to me before. =/ Since Jason missed his 10k at the PBIM last year. I asked him to try out the fun run which was only 4k. He agreed and voila, I have a friend with me for this race. Mine starts at 6am and his at 6.30am.

We collected our race bibs right after our Ipoh trip.

My Running bib

Jason stayed over at my apt the night before the race. I told him we have to leave my apt by 5.30am latest. I set my alarm at 4.50am. But we failed to stick to the plan. We left my place at 6am! The reason why we were late is not because I couldn't wake up but I didn't want to wake up. I actually woke up at 5am, I could feel the soreness on both my legs due to Innebandy!Co's physical training at Bukit Dumbar on Saturday morning. Besides adding 3 additional laps, we had 5 uphill sprints. My muscles couldn't recover in time. On top of that, I cycled and went hiking on Thursday. I was pushing my body to the edge.

I started procrastinating in my mind. I told myself to just sleep in and pretend my alarm died on me, since Jason is still asleep. I can blame him when he wakes up. Haha! I tried to sleep but I couldn't, my mind was already up and active. My mind is ready to race but my body is not. At 5.50am, I went over to my parent's room, woke Jason up and start scolding him and rushing him to get ready. There are times your body just don't feel like doing something, that is when your mind comes in and knock some sense into it. You just don't spent RM40 and missed the race. You get out there and start running you lazy bump!

I don't have the best preparation before race. I had no breakfast, no gels, no drinks, nothing. I just put on my shoes and go. Jason rode his bike and I directed him to USM. As we reached the stadium around 6.15am, I don't see anyone. I quickly hopped off his bike, ran to the track to activate the timing chip and started running on my own. It was really lonely when I hit the roads. It was dark without any wind and I never study the route earlier on, so I don't know what road I'll be running on.

10minutes later, I caught on to same of the runners. Not many but a handful of them. I caught them as I turn right into the road heading to INTI. It was hilly. I remembered doing a bike ride there before and it was hardcore but now I had to run up there. I was thirsty by then and it was only 15minutes into the run. I was really tempted to ask water from fellow runners but I just hanged on. Not long after, I reached a water station, I grabbed the whole bottle as I needed water. I needed it to not only quench my thirst but to wet my hair and make it look good. I had a wake up hair do, it's really bad. You can tell I just woke up by the look of it.

The hilly course

Continued picking up pace and I overtook one by one. In fact, I overtook runners till the end of the line which was always my ultimate goal. Based on my last 21k, I knew I had to be discipline with my pace and be consistent. When I see runners sprinting pass through me or overtaking me, I have the urge to follow them as I could pace them but I knew I won't have the legs to follow them till the end. But most of this runners will sprint and walk, so in no time I will be in front of them again. I ran and stayed strong. My breathing was calm and cool, that was a good sign as I did not struggled like my last run.

As I reached the last 5k mark, the race got harder. I started to struggle a little bit. When we passed Tesco, I could picture the route to USM. I knew there was one long slope because we used that road to get to USM that morning. As I approached the last hill, a lady ran beside me, we didn't say a word to one another but I was expecting us to finish strong together. Her pace was strong and consistent, that kinda gave me a last boost to finish it. We climbed together, and our speed maintained, but it wasn't for long till she fall off. I was alone again, I dug deep. I continue meditating. The chinese drums were banging and rolling at the peak of the climb. Alas, downhill and flats till the finishing line.

I was really glad that I did not stop running throughout the entire 17k. It was hilly and it was tough. Unofficial time of 1.46. I targeted 1.40 but I did not factor in the hills. So I guess it's a pretty good timing. One thing I have to add is, if it wasn't because of the physical training we did at Bukit Dumbar, I wouldn't have felt so strong at the climbs. I guess the investment paid off really well. I don't think I would wanna run the Penang Run again. That's my body talking but my mind is still the boss. hehehe.

Jason completing his first 4k

With his certificate of achivement

A 'kiam chai' cert

Yours truly, Jason, Eong Peow & Eong Yet

17K finisher's medal

A comment from a friend who ran that race

I was really glad to met the Lim's brothers. I've got to know this great guys from my club. They are currently playing for team Livestrong and I'm really happy to have committed players like them joining us. Eong Yet who finished the 17k gruesome run, yet still came for training, played his hearts out at out friendly against St.Paul and showed no sign of fatigue Respect! I know I'm not that young anymore. ><

Photo found from a blogger. Running towards the finishing line

Project Scott Speester S60

I’ve been consistently inviting few close friends to join me cycle for the past year, unfortunately there weren’t any positive response until recently. Jason has gotten a green light from his ‘CFO’ and so the hunt begun.

2.12.2012  

2.00pm - searched for affordable XS size road bike at www.bicyclebuysell.com

2.20pm – shortlisted about 8 roadies for my review and comment

2.21pm – Jason fell asleep

2.22pm – still asleep, so I am

2.30pm – zzz, laptop was on and running

2.40pm – woke up, shit late for training. I told him I would check it out tonight

9.00pm – got home, went through his shortlisted roadies

9.10pm – sent out mass SMS to all potential sellers

9.15pm – no reply

3.12.2012

10am – a handful replied, but mostly sold

4.12.2012

4.35pm – received a SMS stated, “Ada bang..”

4.50pm – negotiation begun via voice call

4.55pm – agreement reached between both parties

5.06pm – texted me his home address which was at Simpang Pulai, Ipoh

Scott and Mad Dog

 6.12.2012

3.00pm – Jason started his journey to Butterworth

4.45pm – Arrived at meeting point

5.10pm – Met him there and picked him up

6.49pm – Seller texted, “Bro dekat mana dah?”

7.30pm – Arrived at destination. Met the seller, chat a little, test the bike, pass him the cash and head back home

10.00pm – Back in Penang

Jason enjoying the view

As of today, we have ridden twice together totaling a humble distance of 100km. He has also shown significant improvement from his last ride. Was it worth it to travel 400km within 4hours to look for a bike? Yes it was because I finally have a cycling buddy who I’m close with. Cycling with the ‘semi-pros’ in Penang is really challenging and fun in its own ways, but cycling with close friends despite the slower cruising speed, makes the ride sweeter. Of course, to improve, I still have to practice independent culture. 

Jason and his Scott

Now we have eeleen, calvin, darien, benson, Jason, etc. Maybe we should form our own cycling club.

I Need More

My coach is telling me that I'm not training enough. Funny thing is I clocked in about 5 hours of training last last week but it says, "Oops!No feedback messages this week due to a mix-up; don't you just love technology! It's good that training is healthier than surfing on the web." Apa ini? What a joke... =p

Anyways there is still a lot to learn about this watch. I've learned that sometimes when you feel you're pushing your body, actually you're not. Your mind tells you that you're pushing but your HR tells you otherwise. It's cool and fun to work out with a HRM. You should go to the nearest store and get one too! ^^

Polar rocks! Every week they will send me a msg in my watch and this week's msg was, "You gotta train more" >< I wish I could...

Tough Training

Brought Ima together with me for my state physical training. She was really happy to be on the road again, with some rain, she played like a little child. Happy and cheerful. =) I always feel proud bringing her out. I feel like a proud 'dad' cum owner. Feels good when we go fast together!

I estimated to reach Metro Park within 30minutes, but because of the rain and a break from riding. I took 5 minutes extra to reach my destination. I was partially wet and smelly when I got there. =x Saw Coach Ed and the team assembled at the foyer. I would like to call that, the Fellowship of the Physical Training.

Started with 50-100 star jumps as warm up > lunges > push ups > crunches > bridge > rojak of everything. As for me, the hardest is the push ups. I could feel my hold body trembling when we did the last 10 slow push ups. Further to that, I had teammates that were making funny noises which adds on to the work out. It became harder because laughing requires energy and it got me distracted. But it was fun time. =P

The thing that I like about yesterday's training was, I could feel pain and all without any fancy equipment. You can do a hardcore workout at home if you're discipline enough. That's independent culture. With me quitting my gym membership, I have to be more discipline to train at home. Let's see how it goes.

Journey back was suffering!

[18K + PT + 17K]

State Physical Training

The attendance for physical training (PT) is always poor. It's like during Maxis broadband fair, everyone tries hard to avoid the promoters. But there are also a pool of regulars who will always be there. This are the people that I wanna 'compete' with. That's drive, motivation and challenge with them around.

Started of with warm up jog Lunges > Push ups > Bicep push ups > Triceps push ups > Crunches > Squats > Plank > 3 sets of sprint. Overall, the difficulty level was there. Since its the first time us doing a whole body workout. That was a good pace to start from. Coach ed thinks we should cut down on the recovery period. Roger that.

I will be taking over next week's PT, so I think we will have a good time together. Like I always put it, 'Let's show 'em (your muscles) some LOVe.' =) For those who wanna improve and keep track on your training. Its good that you have a log book or even a blog, to write down your time, distance, and how do you feel about your training. Monitoring your training helps you improve. If you don't see yourself improving, get a partner to push you harder.

or

Get some PowerBar 'power to push' =)

[Bike 35K]

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]

Meeting & Training Night

I have to admit, I have not been very responsible and active with my roles lately, particularly with the Penang Floorball Association (PFA). I chatted with a friend last Tuesday and it made me realize how little I have been contributing to the Floorball scene. All I have been doing lately is to build and prepare myself. [Yea, pretty selfish I know =x] But what triggered all this? It's personal. haha.

We had a Kejohanan Floorball Sekolah Pulau Pinang (KFSPP) meeting last night and I am really glad to be able to sit with this 'dreamers'. We have a goal to achive by 2012 and I believe we have a great team of people that will make all this happen. 2012 ~ a significant year for me! =)

Went for a date with Ima to Teluk Bahang after that. The road along Gurney Plaza is getting more crowded, hectic and jam. It wasn't that bad months back. What's wrong!?

Distance: 42km
Time: 1:20
Max speed: 68.0km/h
Avg speed: 31.5km/h

When I got back home I was amazed with the Max Speed that I hit, 68km/h and I did that on a flat terrain. It's not a downhill thingy. Gonna break my time and speed in the future. I'm gonna increase my mileage to at least 70k per ride. Time to up the stake!

[Training builds the chemistry - Inner Circle]

Back To Running

My last run by myself was...hmmmm...errrrrrrr....aaaaarr...errrrrrrrr aiyaaaaa. Can't even remember when la. I've been too comfortable riding Ima. The reason why I have been riding and not running it's because of the speed. I love going fast but when I'm running, it feels like I'm a slow tortoise. =x

Yesterday I forced myself to make a run to Gurney and back which is about 8K. Furthermore the weather was just perfect, nice cool breeze with an after rain aroma in the air. The view from Gurney drive was rewarding as well. And oh ya!!! I saw a husky! So so cool!

Anyway, back to my run. My calves were really tight after the 4K mark. It forced me to take a few stops to stretch and loosen those muscles. I really dislike this feeling. It breaks the momentum but I guess my body were not conditioned enough after a long break. Thank goodness, my 'engine' is still in optimal condition.

Question. Have you ever feel like you needed to stop running and take a break even though you're just half way through your run? How do you overcome this and finish strong? Is it the mental or the physical?

Answer. Evaluate your determination. Look inside yourself and find that 'man' within you. How much you have it will determine how hard you train. The harder you train, the stronger you get up in the head and your body.

Based on a true story. This boy, bugs me like nothing after my badminton match. He said, 'Let's go to Bukit Dumbar, if we're late, Sam is gonna kill us.' I was like, 'Relax la, I just finish my match, still tired le.' But he keep insisting that we go. So I gave in and took him over there. When we got there, the Inne guys were all done and it started to rain. You could see the word 'disappointed' written all over his face.

Even before going there, he has already established in his mind that he wanted to train. He wanted it so badly that he wanted to run in the run after eating Char Bee Hoon. Ain't that insane courage? But of course, we stopped him.

It was time for the rest to go home but he insisted to stay still the rain stop. I accompanied him. As soon it stop, he went out and made his lap. He was like a happy child being able to play! That is what training means to him. What is yours?

Be inspired

[8K @ 10.7km/h & a clean Ima]

Physical vs Emotional Pain

Again...last night's state physical training was torturous. Running alone was bad enough but I pushed the extra mile to bring Ima along. She loves watching me train. =) My loyal ever faithful supporter. She's getting a bit 'sick', should take her to the 'doctor' soon.

It was my first time at the Metropolitan Park, Relau. New environment and challenges are waiting ahead. Didn't know what to expect but if coach wants us there, he has his reasons. He gave a short briefing on the route and off we go. 30 minutes of slow/medium intensity running with steep slope and stairs (which hurts) and 5x short sprint all out.

After training and a free refill from Dawn, I quickly rushed back home and cycled Ima as fast as I could. I was looking forward to meeting you...but...

[Love has the ability to destroy or to build you + 34K bike + love is not my thing]

The Climb

Yesterday was my worst Balik Pulau climb ever! It was so bad that I took 4 breaks (Usually 1-2 at most). My lungs felt like bursting, my lower body muscles....totally 'beh ki', I was panting for air and I know I looked like sh*t. Uhhhhhhh...it's only a month without hill climbs and my body system has forgotten totally bout it. I guess training on flats does not help in climbs even if you increase your mileage.

Last night's state training was wicked! I really enjoyed the killers and those jumps. Killed many of us but this was the challenge that I need. During our killers, coach said that something that struck me, "Aren't you going to try at all?". It's so true, that we are the one that always limit ourselves. No matter what...keep trying. Try try try till you get what you want!

Arg...! My back. My legs. =.(

After bathing, I continued my movie "Hachi". It teaches me loyalty! If a dog can remain faithful and loyal to it's master even after he dies. How much more can I do the same to my love ones. I like the Akita. So cool!


[ I'm losing my mental strength =x ]

Hot and Cold, Up and Down

After last weekend's hell week, I had to take Monday off. No form of exercise on that day. Just total recovery. I felt better the next day, so I decided to cycle up BP again. Didn't wanna cycle back home as I was not 100% fit. I feel I lack of proper nutrients.

The journey there is always a pain in my butt, it does not get easier but I know it makes me stronger. Trust me, it not easy.

Distance: 18.61km
Time: 52:54
Max speed:61.4km/h

Cruising 61.4km/r downhill is adrenaline rushing! Yeah! I only do that on straight road so don't worry.

Floorball training was at a medium intensity with a lot of basic drills. Sometimes we just need to get out feet back on the ground.

Did a 8k run the following day, legs still not fully recovered but time is running out. I have meetings and outing the following days, so this might be my last run before my half marathon. During lunch, my dad asked me, 'I thought last year you said you're not gonna participate in the bridge run anymore?' I just went, 'Hahaha.' It happens after every post race. The pain and torture after it and also the glory and satisfaction.

Distance: 8km
Time: 38:57
Average speed: 12.3km/h

I am down again. I hope my body can tahan until 22th Nov. After this I might treat it a good body massage.

Heard of Marathon Des Sables before? This is even more hardcore than ultra marathons. I just admire people who pushes the human limit. Insane courage!

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]

Wet Running

Haven't been training on my runs lately and PBM is drawing closer. Last night after prayer meeting, I quickly put on my shoes and start running. It was drizzling but no choice, I have to train.

Boys like girls song, Two is better than One is a good training song. How true is this statement? How real it is? How well does it work? Maybe its true that I can't live without you. Wait wait wait! What am I talking about here? Haha!

Its true that if you have someone training with you, its easier to push further but if you do not have friends who would train at odd hours and odd whether condition, no worries. You can always have a watch to help you. This friend will not let you down. =) Beat the clock.

Distance
8km
Time
42.00
Average speed
11.4km/h
Maximum speed
17.7km/h

[d route]

Running in a cool condition delays the tiredness in my legs and body, I feel I could go longer but I felt the burden to 'invest' running half way.

[FW+8k run]

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]

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]

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]

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]

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]