Line Clear

Budding star

2010-03-18T16:51:00.006+08:00

eyes on the ball. back swing. step forward.

follow-through.

That's is a fine looking forehand.

Re-activating

2010-03-18T15:04:00.009+08:00

It's been awhile... the blog has gone quiet... no news... no reports... no stories... it suffered some kind of a natural death.

In the past 6-months, work has taken over my life. I'm not giving any excuses.... but that's the reality.

I'm a wage earner. Working for people. Taking instructions from the top. Slaving for a big capitalist corporation with gigantic appetite for nothing except profit. Balancing work and life is a constant difficult act, more like fighting a loosing battle. When pressing deadlines looms, i dropped everything and pinned my butt, facing the emotionless IT monitor, forcing others to be become paid slaves too.

The long hours spent in the office has done nothing good to my mental and physical health. I have gained some kgs too. I have lost the vigour and motivation while never managed to stick to a solid training regime or a routine, something which i have no problem adhering to just awhile ago.

My normal 6-days-a-week-1-day-rest training schedule has dwindled invariably. Let's not go into intensity level, it fluctuates as wild as the Composite Index in recent times.

I blame it on myself... me and me...

i let 'it' take over my life... I have forgotten how i was 3 years ago... a man weighing 160kg with a 60 inches waist-line who can hardly breathe after a few flights of the staircase...

I got complacent while conveniently using the work pressure/work stress as the prime reason for slacking off.

(hitting my head on the wall.... very hard)....

I dont want live the life i had before...

I have to manage my work. I have to work around it. I have to deal with it.

All is not lost.

Despite the ups and downs , I ended 2009 season with some encouragement - hitting PB for Mizuno Wave run followed by another PB at the Powerman 2009 (albeit sprint event only). It baffled me, how the PBs were achieved despite the erratic or less training during th eperiod. The intensity and motivation, however, were not sustainable. It was easy to turn down training invitations when i used to breathe and eat with it not long ago. The adrenalin flow swells and contracts as quickly as Tiger Woods popularity.

Picking up where i left off, I started 2010 with a some encouragement too. While others were reaching their peak especially the Ironmans, traditionally, Jan-March are my low down period. Nonetheless, by completing NB30km (my longest ever run race) and Putrajaya Night Half Monty, i did something which I've never done in the past. Hence, there's still hope.

As usual, i would easily get pumped up after reading the many Ironmans race reports. Their stories and experiences inspired many others including me. These guys are warriors in their own way.

I have pondered and procrastinated over it for quite awhile and i think the time has come.

It's time to take action, change and take charge of my life.

I'm re-activating all systems.

I'm back.

Those who say I CAN..

2009-11-15T19:22:00.001+08:00

The best tonic i badly needed.

Hang Tuah Fail SPM

2009-09-12T11:12:00.001+08:00

nak tergolek wa gelak.... mmg kelassss....

Beef Macaroni

2009-08-30T12:47:00.005+08:00

I have an Iftar potluck gathering tonite in Sg Buloh at SK's house.

Everyone has to bring something and i told wifey what should i bring to the gathering. I had a few options already but considering the people coming are mostly triathletes and food concious people, i was down to bringing healthy food.

Wait a sec, healthy food? nahh... what the heck.... let's carbo load. That would be a better choice. The guys wanted satay kambing but i just dunno where to get it during this fasting month. I will try to get it later anyway.

In the end, we decided to cook beef macaroni. Carbo loaded protein with vegetable as fibre. Healthy enough larr...

This ws how it was done.

Simple ingredients.

Tomato puree, chilli boh, blended garlic and onion. Eggs for finishing touch. Salt for taste.

Thinly sliced cabbage for fibre.

500gm macaroni. boiled with a pinch of salt. Strained.

Tumis all the ingredients together gether and add the mince meat. the aroma is heaven. Fasting make more challenging.

add salt and keep stirring the mix. let it simmer. The smell will invade the whole kitchen.

Add macaroni and stir until well covered with the beef sauce.

Add two/three eggs depending on your preferences. Cover the eggs with macaroni and let it cooked underneath. Stir well.

Add cabbage and stir well. Keep the heat low. You just wanna let the cabbage wilt in the heat. not overly cook it.

Beef macaroni with eggs.

Wahllahhh.....

Enjoy.. Le Tuang...

Weekend ride : 25/7/2009

2009-07-25T18:42:00.003+08:00

Menu : Bt14-Bt18-Genting Peres-Kuala Klawang-Bt18-Bt14
Actual : Bt14-Bt18-Genting Peres-Kuala Klawang-Bt18

Big group today. There were easily 12-15 riders at Bt14. Another 4-5 waiting at Bt18.

The train from Bt14 left around 745am. We met the Bt18 train around 20mins later.

By the time we got to Simpang Tiga, there were easily 23 riders going up Peres.

From Peres, when i thot most of them were going to Klawang, it turned out to be most of them turning back to Tekala. Special note to Senn, "You conned me again.. and again.. and again..!

Only 10 of us were stupidly brave enough to head to Klawang. And most of them were Ironman. IM Azwar, IM Bacin, IM Dicky, IM Ishsal, IM Abu, IM Adeline, Dek Dush (not sure an IM or not but he's damn strong), Alwin, Vicky and me.

Ride to Klawang was smooth. But riding back was not. It was hot, humit, hazy and hell.

While the rest were blazing up reverse Peres like Contador, Vickey and me were left behind to suffer. Well, i for one, has gottten used to being dropped by these mutants.

Anyway, on the way down from Peres to Simpang Tiga, Vickey alerted that my rear wheel was wobbling. We did a quick check at the Simpang and it turned out to be that one of the spoke had gotten a bit loose. As we were riding towards BT18, the wobbling got worse. It made me worried, now.

We catched up with the rest while they were having a drink at one of the stall 7km frm BT18 town. Alwin examined the wheel again and the news was not good. It was at that time i decided to search for a rescue. Luckily, Mac was still having lunch at BT14 and I SOS him for help. Mac being the ever helpful guy, had turned back came looking for me. He rescued me at a bus stop 500m before BT18 near the bahulu shop. Thus, my ride ended there.

Not the kind of ending which i had wished for but it's better to be safe than sorry. I was told that if the wheel condition deteriorated further, i could risk an accident should the wheel collapsed all together.

By then, i had covered 114km. The first long ride of the year. I'll take it anytime.

The Klawang ride and the torturous reverse Peres climb stood true to its name. I wish to conquer it outright, one day. Perhaps, one day i will but until then, it will always haunt me.

The lads are in town...

2009-07-20T21:09:00.003+08:00

Awesome...

So does a Red Devil....

Muahahahaha....

PDIT - From sista's eyes

2009-07-19T19:34:00.006+08:00

My lil sister did this wonderful tribute. Nak nangess wa tengok....

I love you, Jan. (She's the one wearing the blue Superman T-shirt)

PDIT 09 race report - from her eyes

2009-07-18T10:35:00.002+08:00

The unexpected race report. I guess i have the unofficial team manager to do it for me now.

Click here.

My race report will come, soon.

Recovery

2009-07-14T21:58:00.002+08:00

After a two full days of resting, i went out for a short run today. A recovery run, sort of.

Recovery rate has been better now. By mid-day today, i felt fresh again which in the past it would normally take three days to reach similar condition.

Most importantly, there's no sign of injuries or pain. I dont even need to pop up Ponstan (pain killer) pill which normally i would. I dont even take any recovery or protein drinks this time around. Body, legs, shoulder and mind are responsive and alert. Very good sign.

I'm spending quality time at home with my precious loved ones. Taking my mind off triathlon and SBR for awhile. Race report had taken a back seat as ive been collecting PD tri photos from various sources and will piece everything together when the mind is ready.

Training may start again tomorrow before picking up the pace as the weekend comes nearer.

In the meantime, im enjoying the rest and the body deserve its reward.

Odyssey

2009-07-13T20:48:00.004+08:00

I've been waiting for this magical moment ever since i started doing triathlon....

At this point of time, i was the happiest man in the world....

Believe in your dream and it'll come true.

The odyssey continues...

Meal plan - PD tri

2009-07-12T19:51:00.003+08:00

Early morning:
2 glasses of low-fat milk
2 raisins bun
1 banana
1 cup black coffee without sugar
Water

30mins before start race :
1 Powerbar
500ml water

Swim:
Gallons and gallons of saltwater

Bike:
1 bottle 100plus
1 bottle Nuun electrolyte drink
2 pieces of dates
Half Powerbar

Run :
1 Powergel
Loads of water at the water stations

All systems go

2009-07-11T08:25:00.003+08:00

I did a quick what Yusran called Body System Testing (BST) yesterday and today.

Yesterday, i went for a quick swimming practice and except being slow as usual, i dont foresee any major problem.

Today, woke up at 530am (that's how the biological weekend clock works now) and went out for a quick ride (approx 10km) around the house to check and ensure that the bike is in good condition. More importantly, reminding the muscles what they're suppose to do tomorrow.

Got home, i swapped the bike with the running shoes and hit road approx 3km.

After all this, i felt fine and good. I passed the BST. Now, resting and enjoying some quality family time. This is also the best time to do mental conditioning and visualize how the race would tomorrow.

Personally, speed is not my concern. I not competing with anyone nor the time. Im competing with myself. Defeat myself, i shall.

Finally, good luck and best wishes to everyone. See you at the finishing line..!!!

PD tri 2009

2009-07-08T21:40:00.004+08:00

I am looking forward to this year's edition.

It's not because it's an international event. It's not because this is the biggest local OD tri event. It's not because many celebrities grace the prizing ceremony. it's not... it's not.... it's not...

Then, why?

Because my loved ones will be there. It's their first time witnessing me in SBR. The thought of having them together for race day makes me overly excited. I can feel the adrenalin rush as i am wirting this. I feel like i am doing it for the first time.

Wifey, kids, sister and sis-in-law are riding in the bandwagon to join the PD beach party.

What more motivation can i ask for?

I promised myself that i will do my best and cross the finishing line.

I do, I tri.

Xterra, Malaysia 2009

2009-06-13T08:57:00.014+08:00

This is long outstanding post. Only pix report
Venue : Teluk Cempedak, Kuantan

Race briefing with ol' skool mates

I will cross this finishing comes race day.

People behind the scene. You guys made it happened..!!

carbo-load.

Race day. MTB, for a change.

My humble weapon (so-called).

Can you see the break pad? It was worse during the actual ride.

Re-enactment of the finishing run. I made it in approx. 5hrs15mins.

Bravehearts.

You survived..!!

Penangan Xterra

2009-06-11T22:48:00.002+08:00

Sebelum.... suci bersih

Selepas.. suci dalam selut

Muahahaha...

X-terraminated

2009-06-09T19:50:00.002+08:00

On a wet Sunday, 7/6/2009
Teluk Cempedak Kuantan
After 5hrs 15mins 53sec of painful racing
1.5km swim, 30km mountain biking and 10km trail running was conquered.

X-terra Msia 2009, terminated.

Brick... sort of

2009-06-01T19:56:00.003+08:00

Sunday, 31/5/2009

Fasek (uni buddy) got hold a road bike after four weeks toiling with the old work horse, my legendary MTB.

He came with a brand new pair of shoes and cycling jersey. He came not knowing the overall menu yet.

Weather was fine. Yeah, fine as in searing hot and you could even cook an egg on your helmet.

Venue was Putrajaya, mosque carpark tobe specific. We decided to do the Powerman route plus two loops criterium around the big roundabout with a park on its hill.

We ended up cycling for approx 50km or so. A mixture of interval, speed and pacing training all in one. Fasek was cursing like mad. The hot weather pushed his temperature even higher and when he thought switching to a roadie would be easier than the MTB, he was greeted with the unforgiving scorching heat.

As we reached the car park again, all were not done yet. We changed to our running shoes and hit the road towards PICC. He got his first taste on how does it feels to be running after cycling. His first transition.... sort of. We turned back at the roundabout as the heat was a bit to strong on both of us. We did approc 3km or so. I thought that was enough as an introduction to duathlon.

For me, it was good to be back into serious training and the brick session reminded the muscles of what to be expected in the coming months when the season starts.

To Fasek, it was a gallant effort and watch out guys... he'll be around sometime soon.

Keeping active

2009-05-30T15:30:00.002+08:00

Since the NB15k, i have re-focused my training away from running. Im giving my feet the well deserved rest after piling up the mileage of more than 100km per month prior to the NB15km. It might seemed a lot to some but it's actually just an average of 25km per week and approx 3.5km per day. If you break up your training into small portions, you will gain the mileage and base volume without even noticing it or suffer the agony.

Ive heard too many stories about plantar fasciitis, knee/ankle/heel pain etc and whenever i felt my body needs a break, i will listen to it. Infact, resting is a form of training too.

Anyway, for variety sake, ive switched to playing sports such as tennis, badminton, squash and golf in the past two weeks. This is also to kill the boredom and keep my mind away from swim, bike and run. Nonetheless, cycling is a permanent workout during weekends thanks largely to the reunification with an old uni buddy who'd recently being hit by the cycling bug. After 4 weeks, my buddy manged to cover on average of 60km per session on his sleek tyre MTB. I think the distance is not too much neither too little. Just nice to keep the body system active. Due to the volume of training, ive also lost another 4kgs in the last month. Every pound i loose, im a pound nearer to my target.

From my experience, running is one of the most effective way to loose weight. So, if you wish to shed that extra pounds, get a reasonable comfortable shoe and start walking/brisk walking and eventually run. It doesnt cost much and you can do it almost at all places.

There are a few races coming up this month but the ones that i may participate are Xterra (off-road triathlon) and Stan Chart (running). I havent decided yet (yeah, working life been taking my training time away, a lot) but i wish i have the can at least participate in one of them.

Above all, let's not keep ourselves glued to the tv or the couch. Force yourself out of the couch and get the butt kicking.

Will the real you please stand up? Please stand up.

Race Report - NB15k

2009-05-19T17:07:00.013+08:00

This is a long-outstanding post. Didnt have time to update immediately. enjoy reading it.

I had only slept for slightly more than 4 hours before the alarm clock woke me up at 5am. Groggy head and body was tired. Maybe I havent fully recovered from the hard cycling training i had the day before and the lack of sleep and insufficient rest made it worse. My butt and right thigh were still tight. I felt a tinge of pain on my right knee as well.

I was contemplating of ditching the race until a reflection flashed in upon me on all the efforts that i had poured into training. The mileage, the hours spent, the agony, the pain, the recovery and many other sacrifices that went into preparing for the race. Can this be pre-race nervous attack? Sometimes one can easily forget all the hard work when facing adversity and choosing to quit is always the easy way out.

Anyway, after a quick breakfast - we left the house and got to Lake Garden at around 630am and it was still dark. Pitch black. As this was my first road run race, i was amazed with the number of runners at the park. Ramai giler siol.

Walking to the park, i had visualised the kind of run that i would do but it didnt help much as i know even know the actual running route!! Yeah, my fault. I should have asked people about the actual route then strategize my run. Anyway, it didnt matter because i didn't have any lofty target. I knew i had done enough training and personally, i just wanna finish the run. No matter how long it would take me to do it.

Race started at precisely 7am. I saw the Kenyans lining up in front and as the horn went off, within minutes they were gone already.

While i was treading slowly amongst the mortals at the back, I looked around and it was inspiring to see pakciks, uncles, oversized guys participating in the event. Running is for everybody - all ages, shapes and sizes. All you need is a sports shoe and you can grab anything from your wardrobe to wear as long as it is comfortable to you.

From starting point, the route took us to Memorial Tun Razak - Masjid Negara - Bukit Aman car park - Bank Negara - Tijani - Double Hill - Tugu Negara - Lake Garden.

In the first km, i was kinda warming up (yeah, i should have warmed up earlier) and people kept zooming and flying through leaving me behind like a sad tortoise. At times, I felt pathetic for not being able to catch up with them. But who cares, it's not about beating others. It's about beating yourself. I kept reminding myself not to be influence by the pace of others even if he's your friend. Azmar, Laif, CK, Juli, Adeline, Jamil, Mac and a few other LeTuangs passed me too. I kept the speed to my own capability.

I ran so slow and upon reaching the foot of double hill, i had resigned to walking only. Double hill had many others walking or running at walking pace. I guessed once you walked, you tend to walk again. I did just that. haha... sakit sket jer, naik bukit sket jer, terusss jalan kaki...

Anyway, I had two mini packs of Sunmaid raisins (one each at 6km and 10km) and Powergel (at 12km). Two water stations served plain water. i was like ?????? paid RM45 and they gave plain water only ker? Dah larrr, wa dapat singlet size M. Haiyaaa... at least they could have served isotonics at the 10km mark.

As we were approaching the hill before Tugu Negara, i paced myself against this one slightly bigger built guy. I noticed he was consistent all the way. I walked and jogged but kept telling myself that i should never loose sight of him. He practically became my target and followed his pace.

Upon entering Lake Garden, my legs were still good despite the stress pain which popped up once in awhile.

By now, i could hear the noise at the finishing line. In any race, every time i hear the loud noise coming out from the speaker, I would get pumped up. Suddenly, the adrenalin rushed right to the brim and the legs got the energy from i dunno where.

Wifey waited patiently from his man to cross the finishing line. Her first time she's withnessing it.

After almost 2 hrs (i didnt time the run cos i left my watch at home), very slowly - i crossed it. I lifted both my hands in the air while saying my quiet prayer to the divine. To some people, maybe there's nothing to shout about in completing a 15km run but not for me. For somebody who weighs more than 100kg, it was a big deal. It makes more emotional having wifey and lil sister waiting at the finishing line. I kept telling myself, i have my loved ones waiting patiently at the line and i must finish it. No two-way about it.

I punched my hands into the air. The feeling and satisfaction was unbelievable. I'm addicted to it. My inner self simply exploded in frenzy and no words can ever described it (or at least, i dunno how to put it in writing). The sense of achievement was in its purest form regardless whatever position you came in the end. Best....

My biggest fans.

After the race, i went round the plaza and met some familiar faces. Here, Jamil... fast runner

Arif... two-time Ironman

Letuang office bearer, Chomel. Juli, Ironman - another fast runner.

Letuang chieftain. Chief Kutu. Dont play2 with this old man. He can put anybody 20 years his junior to shame. Easily.

Zul, Triathlete Cap Ayam - Ironman oso. Very fast runner too.

One for the album. The slow coach.

NB15K 17/5/2009

2009-05-18T11:56:00.002+08:00

It was my first official i.e. registered and paid run in KL.

My first run on the infamous double hill route.

I was not the last person to reach the finishing line. It was just awesome.

Race report and photos will come later. Letih beb...

Break

2009-04-30T18:48:00.004+08:00

It's been awhile since the last time i had a proper family break.

Wifey has somehow regained her normal strength since the child birth and now perhaps, we deserve our very own time together away from the city.

Our family are in love the combination of sun, sea, sand and seafood, thus, obviously we chose a destination with those three elements complete with authentic local food options.

Haha... My son had been harping non-stop "Yeay, nak pegi pantai. nak pegi pantai" and his father is eager as a beaver too.

Kuantan is our choice. We will be spending the next three days basking in the sun, chomping fresh seafood delivered straight right from the boat and saviour quality family time at our own pace.

Happy Labour Day, y'all....

She's down

2009-04-24T10:26:00.002+08:00

Now, wifey had got infected.

Bad bad eye. Bad bad bacteria.

The name is...

2009-04-21T22:34:00.003+08:00

B-Haemolytic Streptoccus conjunctivitis with haemunutgiz (i cant read the Dr's writing) membranes.

If you've been diagnose with this bacteria in your eyes, go and see the eye specialist immediately.

I'm warning you already.

Bad eye

2009-04-21T16:44:00.005+08:00

Just when everything looks good, disaster struck again.

Last weekend, it was my family's third visit to the hospital in 2009.

1st - wifey gave delivery to our apple, Syamima Aira. She's a gem.

2nd - son had hi-fever and end-up being diagnosed for ear infection. Yeah, ear infection n 40C?

3rd - severe conjuctivitis. Both son and daughter got admitted due to a vicious bacteria that was spreading throughout the Khan's family.

We spent 3D2N in the hospital nursing our two babies. Faiq (son) got infected earlier and after two visits to the GP with no concrete results, we decided to take him to HUKM. His sister joined him as well after her eyes got swollen. Dr diagnosis was not good. Their eyes were attacked by a unique bacteria which spells longer than Arnold Susahnakeja. Infact, at least 20 of my family members were attacked by this vicious bacteria.

At that point of time, my wife and I were spared and waiting to be infected. Thus, on Sat - we went to Pantai Hospital to get some kind of second opinion and soon enough than we thought, our babies were admitted for severe conjuctivitis. The Dr had to scrape a layer of membrane from the lower eye lid of my daughter to lessen the pain and extinguish the inflamation (i dunno whether this is the right word and stand to be corrected). There's no doubt that she's got infected from the brother. Kesian beb... berdarah mata wehhh... Listening them crying in pain sent shivers to my spine and wept silently in the heart.

Anyway, we had to packed and camped in the hospital. Weekend in the hospital. Woohooo...!!

I had also quietly slipped my running gear just in case i got bored. Truth be told, like any other Sunday, i was awake at 530am and i felt restless. I waited for the nurse to treat my babies first. Soon after the nurses had done their duties, i socked up, wear my shoes and told my wife "I'm going out to buy you breakfast." but i didnt tell her how am i goin there. Haha... managed to conjure a concrete reason to get away from the hospital.

At 715am, i was on the road already, running around the Bangsar hills. Up and down. Up and down. Up and down. Continuously. Actually, the Bangsar area provides a good training ground to strengthen your running legs as the continuous uphills and downhills can send your lung bursting to max heart rate within minutes.

I ended up at the Sunday morning wet market behind TMC at Lucky garden for glass of non-sweetened soybean drink and a taste of local lifestyle. I love walking in a local buzzing market while witnessing buyer and seller haggling for local produce. I bought nasi lemak sotong and curry puff for wifey.

Anyway, both my kids got discharged late yesterday as their conditions were improving. I hope they will recover soon. It's been almost two weeks now since they first got infected.

However, Dr had warned us that this particular bacteria is highly contagious, can easily mutate and stubborn to kill. You can be easily infected after recovery if you are not vigilant of the counter measures.

As of today, my wife had got infected already. It'll only time before i'l get the bad eye too. So, stay away from me.

BTW, the hospital bill was a bomb. &*%$?@..... bad bad eye...

Kapas-Marang 2009 : Report

2009-04-14T15:49:00.008+08:00

WARNING: This post is long and can cause brain damage. The writer bears no responsibility nor accountable for any hazardous impact towards the reader. Read at your own risk.

I wanted to do this. I wouldnt say that im dying to do it but i will give it a try. However, there's a small part in my lil' heart kept holding me back again and again. Maybe because swimming is my worst discipline. I had poured many training hours in the pool increasing training distances from 1km, 2km, 2.5km and whenever i had the chance, i will try and attend swimming classes with IM SK and the gang.

I wasn't really sure whether i really wanted do it until the final week before the registration closed. Once i decided to give it a go, everything else doesnt count anymore.

IM SK, IM Azmar, IM Kam, IM Stupe and me drove to Marang. We left KL just before midnite and reached Marang half-past 5 in the morning. We stopped at a Petronas station, had jamban break, solat and a delightful early morning breakfast at an el classico terengganu styled makan shop.

I had nasi briyani, nasi lemak, akok and ketupat palas. Perrghhh... sedap giler beb... I love race day because i can eat a lot more than any other day. Important for glycogen and salt build-up mahhh.... haha....

After breakfast about 7am we went straight to Marang jetty to register. Unfortunately, Mr Chan came 3 hours later and started the registration process at 10am. Shisshhhh..... what a waste of time and the waiting game made us lethargic.

We reached Pulau Kapas about noon and checked-in. the room was cosy enough for five of us. The weather was scorching hot, humid and unkind, so we took a short nap. At about 2pm, we woke as our stomach was growling already.

However, IM Azmar nih gatal sket... he suggested we take a stroll to the other side of the island and claimed that we'll have McDonald for lunch. Haha.. Nice try buddy... he also forgot to tell us that the journey to heaven include two very steep climbs and most of us were equipped with selipar jepuns only. Urgghhh... hungry, hot and selipar jepuns were definitely a concoction for a disaster.

After almost 40 mins of trekking, we decided not to continue and turned back. Well, we failed to get McChicken for lunch and instead of training for swimathon, we got an extra dose glimpse of what Xterra could offer.

We got back to the chalet and set-up the kayak. The kayak was specially brought here so that IM Kam could accompany/escort me personally throughout the swim. hahaha... anak manja... kena babysit larrr...

the kayak is super cool. the design is so immaculate that no matter in what condition, it wont capsize. All five of us decided to give it a try but IM stupe and IM SK get to try it first by kayaking to Mak Cik Gemuk stall for lunch. IM Azmar swam. IM Kam and me walked.

We had a simple lunch and chit chat while analysing the landing point for tomorrow's race and strategize our approaches. Met Nurina and family at the makan place too.

After makan, IM Stupe, IM SK and IM Azmar swam back and IM Kam kayak. I had to walk again. Honestly, i started to feel the butterfly in the stomach after watching the distance from the island to the mainland. Quite a distance i tell you. It did rang in my mind that whatever i am going to do tomorrow was a nuthead act. Simply crazy. It a case either i am sure about the challenge or i am just oblivious with the challenge ahead. i guess more of the second one as i have no idea how does it feel swimming in an open sea.

Anyway, the boys challenged me to take a dip and head for a buoy which was located about 300m offshore. IM Azmar, IM Kam and me had a body system test (BST). We headed to the buoy and turned back. I came out from the water feeling good. No muscle strain, no anxiety attack and no fear feeling. Good sign. Morale boosting.

Later, we had a briefing with the organiser followed-up with carbo-loading dinner. IM SK checked his iPhone 3G.. yeah, his proud new iPhone 3G for weather forecast and it did not sounded good. Weather was forecasted to be raining for the next three days in Kuala Terengganu which is a stone throw away from Marang. Thus, we should expect added challenges should the weather turned bad, sweeping current, bigger waves etc. It was making me more nervous. haiyaaahh....

i slept very early. 830pm dah masuk gol. I really needed the rest cos i know my body require at least 8 hours of sleep before any long distance event.

I woke at 5am. After 2 rounds of toilet visits and solat, we prepped up for the race day. We had a quick breakfast, lined up our bags at the jetty and had our body marked. Me, no 272.

Photo at the starting line is a must. Haha.... Mejar kalam, Nurina, Danial, Azmar, SK, me, stupe and azmar's friend. During the race briefing, we were told that two of the six buoys had been swept away last nite. Jeezzzz... i thought... you can see many of them were smirking or surprised to listen to the news. Something ugly was brewing in the sky and under the sea. haha...

We were told that there will be about 230 participants at the starting line but i have a feeling it's less judging from the number of people there.

The horn went off at 733am and all swimmers were running and splashing into the water. I let them go first. I knew the distance was far and there's no point rushing in. I am not going for podium finishing anyway... haha... I just wanted to know whether i have the courage to swim in the open sea and stay in the water for as long as possible if situation permits.

I started quite well i think, by my standard larr... The waves were also kind as it was not as bad instead i was riding over it going towards marang. The 1:30 hr was good and i think i covered about 3km and truly believed that i could just complete his challenge. However, my lil whisper spoke too soon.

Just when i was feeling i could do it, suddenly, Kam told me that i had drifted quite considerably to the left and heading south. The landing site which was supposed to be on the left side of Mt Fuji suddenly appeared to be on the right side. Pulau Kapas was supposed to be right at my back and now it was on my right side. Danger, danger, danger.

Something had gone wrong here. Pulau Kapas was supposed to be parallel with my back, not on my right..!?

My most loyal escort, IM Kam. scanning the horizon and thinking what we should do.

Anyway, i tried battling the current. It was getting stronger and stronger. I got drifted further and further away heading towards the South China Sea..! I could see no jellyfish. Maybe they had been swept away too. haha... All i could hear was the water splashing into my face and the helicopter hovering over me. I admitted that being alone in the vast open sea can be a mystifying experience.

Amidst the severe condition and obstacles, i had the chance to reflect my life while swimming. Believe it or not, my life flashed clearly in my head. My wife, my kids, my mom, my dad i.e. almost all the people i love and closed ones kept flashing in my head. Ironically, the more i see them in my head, the more determined i had become. The power of the loved ones goes beyond your imagination. It can be summoned anytime you want especially when your back is against the wall. It kinda gave you a kick on the butt and suddenly you felt energized and motivated to overcome the obstacles. I could also hear myself talking to me silently.

Anyway, after 2hrs30mins battling in the harsh water, rough sea and sea lice - i stopped for awhile. I assessed the situation. I noticed the sky was getting heavy, the current was gaining strength, i was drifted several kilometres away and practically, i was alone in the water with OP Kam. I decided the situation was getting a bit dangerous though i can clearly see the shoreline already. I could even hear the announcer's voice from the PA system. I must be about less than 2km away from the shoreline. My lil voice said i might just make it. However, I have a choice whether to continue to swim to the shoreline though off target or quit due to deteriorating condition.

I decided to quit and not risk any adverse event. Safety first. I know i sounded like a lame excuse but honestly, the situation was getting worse.

Kam raised his paddle and the rescuers came and scooped me out of the water. I am not sure how far i had gone but the navy guy said that should i had swam on a straight line, i would have reach the shore. Whoaaaa.... that's a blardy 6.5km of swimming distance! However, i stand corrected on this but i believed i had swam the longest distance in my life.

I had no regrets that i didnt finish the swim at the actual finishing line. It was tough. Toughest challenge thus far.

Nonetheless, the feat was definitely a big giant step forward. An inch closer towards achieving my goal.

Personally, i think i've slayed another demon in my soul. I strongly believe the demon is gone forever.

Open sea swim

2009-04-13T11:04:00.004+08:00

My first ever open sea swmming experience. 12/4/2009.

At the back of the pix is Pulau Kapas. We started swimming from the island and heading towards Pantai Kelulut, Marang.

Play for him

2009-04-09T16:46:00.003+08:00

Somehow Somewhere

Behind the sportsman you’ve become
The hours of practice
The coaches who pushed you
The teammates who believed in you
The supporters who cheered for you
The family who’d sacrificed for you

There is this little boy who fell in love with the game
And he never looked back.

Play for him......

3 months

2009-04-08T19:07:00.005+08:00

She is growing very fast. Time really flies. Her weight is almost double already.

She has been very good so far. She seldom disturb her mom at night. Normally, she'd would sleep through the nite without much fuss. Been drinking a lot of milk.

She knows how to react to people. Here, smiling enthusiactically.

With her Lala (Big bro in Pakistani).

Having these two angles in the house makes me one hell of a happy father....!!

Whodat?

2009-04-07T17:29:00.007+08:00

Someone asked me how big i was before... honestly, i dunno how to describe and i am tired of describing....

but i think these pictures will provide some clarity...

2006

2007

Whodat?

That's me, me and me.

Yes. People used to tease me.

Yes. People used to give me that weird stare whenever i go especially at shopping malls.

Yes. People used to call me DBKL, MPPJ, tong sampah, tong drum etc

Yes. People used to push all the left overs to me whenever we go for a big makan.

Yes. People always fault me whenever the lift beeps if it's overloaded.

Yes. People always asked me to sit infront if we go out car-pooling.

Yes. People laughed at me when i said i play sports.

Yes. People are bias towards oversized guy. I can vouch it.

Yes. People look down on oversized guy. I can vouch that too.

and many many more....

Yes. Any more questions?

Rain, Rain, Rain

2009-04-07T17:19:00.003+08:00

I am currently staring at the KL skyline from the office.

I see the same thing for past few weeks.

Rain, rain, rain.

sighhhh.....

Jog and tennis

2009-04-06T18:09:00.005+08:00

I woke up 530am on Sunday morning with the intention of doing recovery run at the Lake Garden but somehow i felt a bit lethargic. A reason to skip training. I felt tired. I went back to sleep.

Then, woke up at 630am. did morning prayer and felt a slight strain on both thighs. Maybe my muscle hasnt recovered fully from yesterday's muscle cramp. Yet, another reason to skip training. I lied down on the bed and massage my thighs. I cold feel that my body was still warm from yesterday's work-out.

I saw sunrise from the bed. It's been awhile since the last time i saw sunrise from my own bedroom. Now, i usually greet the sunrise while i was riding or running.

My body was still tired but i forced myself out of the bed. I went out to buy breakfast for my family - roti canai, mee hoon goreng and kuih. I had an apple and half-boiled eggs.

Then, I passed the playground. I saw many people were exercising - young and old but I didnt feel motivated. I was still tired.

I reached home, change into my sporting gear and picked up the tennis bag. I am not sure what i am gonna do yet but at least i had all my gears in the car. Yes, i had goggles, swimming trunks, paddle, tennis bag, running shoes, Big Bertha clubs and Titleist driver. But still i havent decided what to do.

I left the house in the car - my usual way of testing my craving for a work-out.

I decided to play tennis after all.

I reached the tennis court and were full of players. No court for me.

I exchanged my tennis shoe for a pair of running shoes. I ended up running for 45 minutes. I am not sure the distance but it should be around 6-7km. Felt really really tired. Legs were wobbly and felt a tinge of pain on the right knee.

I sat next to the tennis court. Sweating like a pig. Body was as warm as a freshly grilled sirloin steak. I could see steam vapouring on my shoulder. Endorphin kicked in. I grabbed my tennis bag and went to the court. Ended up playing tennis for 2 hours. Feeling fresh and energetic upon reaching home.

Spent the rest of the day visiting my in-laws, went to a birthday party, watch a horrendous F1 and celebrated MU 3-2 magnificent win against Aston Villa.

Lesson learned : Our body is truly amazing. Never underestimate your body prowess. It'l surprise you when you least expected.

UK Perdana - Genting Sempah (4/4/09)

2009-04-06T12:30:00.004+08:00

It was the first time i am trying this route.

I was told that to leave SK's house at 7am but unfortunately, it was 7am from Petronas at simpang wangsa maju. So, i sampai lambat larrr. In all the chaotic preparation, unnoticedly i had left my 'food' in the car.

SK and Jason blazed their way to meet Bandit and his friend at the Petronas station. From there, the train whizzed to an average of 30-33kmh. I was cursing left and right what's goin on with these people hitting top gear so soon and so early. Lil that i knew that the train had to pick up more passengers at HOA - Dr, Jamil and Saifuddin.

Anyway, by the time we scaled towards Genting Sempah, it was already 8 something. No more mist, no more cooling.

Being the first timer here, i wasnt sure what to expect from the climb. I decided to pace myself only. The route is not as scenic but longer than Genting Peres. The last few kms were quite challenging with many short, steep and sharp bends. Those with physical power will have no problem but i had to summon my mental strength to pull through. I could feel the accumulation of acid lactic as i mashed the pedal. Slightly more than 1 hour, we reached the top. Jamil and Jason had kindly enough waited patiently for our arrival.

After 10mins break, we ride down. It was fast and furious at certain corners and there were a lot more cars plying this route compared to Peres making it a lil bit dangerous to 'syok sendiri' with the downhill.

Anyway, in the absence of my 'food' - i felt a bit hungry as we reached HOA again. We have another 20km to go home but we didnt stop for refuelling. A big mistake.

On the way to UIA, Jason hit top gear again with SK and me trailing him. Bloody hell. Tak padan kecik tapi lagi gilos. I dropped Saifuddin as we reached the left turn traffic light going towards UIA. At the same point, i'd finished my water bottle. I was cursing quietly to myself for not refuelling at HOA.

True enough, by the time we scale the slight uphill at MRR2 going towards Ulu Kelang, my stomach started growling already. Energy was very slow and the heat was immense. I was looking for a pump station but couldnt find one.

We eventually stopped at a store just before zoo negara but it was too late as my tank was really empty and dehydrated. As we climbed back to UK Perdana, yes -the last evil climb, my left thigh went strike. Cramped.

It's been awhile since the last time i cramped and let this be a lesson that next time to make sure that i have the 'food' before any ride. Nutrition mesti jaga for the body to function properly. 2nd lesson was not to panic went i had cramped. Be patient and let the muscle relax again.

Anyway, it was generally a good moderate heavy duty work-out due to the speed work we did to and fro. Total distance was only 70km but the searing heat made it quite a challenge.

Kapas-Marang

2009-04-03T10:11:00.003+08:00

Swimming from shore to shore, non-stop for 6km within 4 hours in an open sea water.

Technically, to finish the swim within the pre-scribed cut-off time, a swimmer must be able to complete every 500m in 20mins or less. That's the slowest possible time.

Is it possible ?

Bad feel, Good feel

2009-04-02T11:52:00.002+08:00

Something new i learnt from one the pool session which i think i could share with y'all. I am not a good swimmer and infact, far from it. Trying to learn from videos, reading, Youtube etc but it doesnt help much. I just couldn't translate whatever i have learned into action.

Anyway, 'Feel' is a term used widely by swimmers to describe the kind of sensation you'll get whenever you are trying to trap as you thread the water.

Bad feel is something you do which will prevent you from achieving a good swim stroke. Example if you are swimming with your fingers widely spread between one another, you will not be able to trap the water properly. Thus, no matter how much energy you exert with the expectation to swim faster, you will never achieve it. Y? Because the water keep slipping through your palm and fingers.

Intuitively, i know i had problems with it especially whenever i'm tired, i tend to less loose a bit, loose focus, concentration and eventually, unconciously will do the 'bad feel'. Thus, all this while ive been wasting my energy unnecessarily.

Good feel is the when you are actually 'connecting' with the water. Same example, if you close your fingers properly, catch and pull the water accordingly- you will expereince a slight pressure concentrated on your plams. This is what you call 'feel'. You feel the water.

If you do it continuously and diligently, you will feel the water flowing over your body, hands, legs while you glide forward. This is what you called water feel.

All these while, i had never felt the 'feel' as much as yesterday. I was training with Bandit, Budin, Azmar and SK corrected my stroke. Suddenly i felt the 'feel'. Good feel.

3rd day

2009-03-31T08:41:00.005+08:00

It's been three days he's in hospital. I slept here last nite to keep him company.

His temperature was 40C but now down to almost normal.

Initial assumptions of lung infection, dengue or partial pneumonia were unfounded true.

It's actually ear infection with some mild effects on nasal flow and itchy throat. That's good news to me.

Hopefully, Dr will allow my son to be discharged by end of today.

36

2009-03-18T08:50:00.003+08:00

I had planned to join the rest for a swim session in Bukit Jalil for the 530-730pm slot but was bogged down with work.

By the time i left the office it was 8pm already and obviously the gang had left the pool as well.

Thus, not wanting to skip training, i decided to shoot straight to Bukit Jalil despite the traffic etc.

It was surprising to see that there were loads of people at the pool even at 845pm. From exercise and the sport point of view, this is a good sign. I was encouraged to see parents monitoring their children swimming in the pool and coaches giving instructions from the pool side. I bet some of them were around 10-12 years of age but their swimming skills are second to none.

Motivated what i saw, i started my swim training with strong adrenalin flow. The water was a bit colder than usual maybe because of the weather outside.

I didnt time myself because my water proof HRM had gone kaput. shishhhhh.. (had to look for a new one now). Thus, the training was more to see how far i can last. Distance. Distance. Distance.

My swimming is not as desirable to many and i am still struggling to correct my strokes rather than going for performance. But sometimes, when you're drown, you just have to pick-up and save yourself. No one will do it for you. You have to do it yourself.

I know my techniques are awful but i just have to hit the pool and make the best out of it using my half-cooked knowledge.

It's true when people were saying that swimming is the most technical discipline in SBR especially if you're not a natural swimmer or trained from young. It takes time to learn the techniques, more so to perfect it. I am far from achieving both.

In triahthlon, the saying goes further as 'swimming is not going to win you races. Running is. But swimming can loose you the race.' For me, the saying would be like 'swimming is not going to win me races, ever. Running too. But finishing the swim can make me finish the race, god willing.'

Thus, the only solitary solution is to train, hopefully get coached, train and train again.

For this year, swimming will be my top agenda. I may not be able to swim like a fish or the like of michael phelps but i wish I can swim without much fear, sufferings and technically adequate. At the moment, I can only do breaststroke but one day, i wish to do freestyle with ease.

Anyway, i did 36 x 50m yesterday. My longest ever swim. A good sign, stamina-wise. I felt that i still had some gas in the tank but night was getting a bit too late already. Motivation was sky high but i just had to pack up and go.

36, man. Last year, you wont believe - i was just floating and hanging on the pool wall.

I will remember this number. Just the kind of tonic i needed really badly.

Aching

2009-03-16T17:53:00.004+08:00

After a nite of delicious satay feast with the IM finishers plus a miserable MU drubbing by the Kops, i just feel like i need to burn some calories.

Thus, on a bright Sunday morning, Jim, Bobo and me decided to take a stroll at the Alam Damai park.

The morning stroll gradually turned into slow jog/walk. We managed to squeeze running up the stairs and also did an intensive body weight circuit training. 5 routines, 3 sets with 20 seconds rest in between sets. Pecah dada beb.

Today, the biceps/triceps/glute/thighs are in pain. Good pain.

Muscles are repairing and building new cells. Had to practically walk like a monkey all day long.

The good thing is, we made our training counted.

I am still 'high'.....

BT 18 hujan tak? Takkk...

2009-03-14T15:26:00.003+08:00

It's 615am..

It's pouring like cats and dogs...

And Shazly answered my SMS as above.

True enough, (this guy always gets it right). Upon reaching BT18, the rain really stopped. Haha... unbelievable.

IM Shazly, IM Adeline, Mac, Bandit and me waiting for IM Stupe. He got up late..!! Mentang2 lar IM dah habis, ikut suka hati engkau jer, ek? kalau tak, 530am dah jogging cam orang giler.

We rolled-out half past eight. Reached tekala one hour later. I did speed work intervals with IM Adeline. Best gak.

kat Tekala, IM Stupe whacked two nasi lemak. Mentang lar IM dah habis, ikut suka hati engkau jer, ek? kalau tak, minum pon tak nak sampai kencing berdarah.

By this time, it was splendid weather. The sun only came out at around 10am and blue sky all over.

We rolled-back and i remembered the uphill near the dam where i used to dropped and pushed my bike in my newbie days. Seksa. This time around, i paced myself and felt good on the legs. Kept grinding and mashing till the top without much pain. Clearly, the many hillwork and lower body resistance training sessions are working.

Anyway, we got back to the Simpang Tiga and regrouped. On the way back to BT18, did another round of speed intervals with Bandit. Best gak.

Kat BT18, we had another round of nasi lemak. Lauk tambah. Air sedap. Air Jambu wehhhhh...

I'm still high on endorphin.

High on drugs

2009-03-12T22:01:00.003+08:00

I managed to squeeze a short 5.5km today. 35mins 43sec. Slow but i felt good.

Spent another 30mins on body weight circuit training at an explosive pace. Pain but satisfied.

I have started feeling the effects of drugs gushing through my body. Yes, a natural drug produced by our own body. Endorphin.

This is exactly what i've been working for - at least for the past two weeks. The sweetness of exercising. The after effects aka 'high' feeling upon ending an exercise programme. Raring to go on the next routine.

Unlike prescription, over-the-counter, and street drugs; endorphins are produced within the human body for free, and without all the icky side effects. There is no question that endorphins make us feel good. So how do we harness this feel good power?

The number one way to release endorphins is exercise. I will assume that everyone has heard of exercise by now and will not dwell on this point other than to say that it works and has many well known side benefits. Not only is exercise good for the body but it makes the body feel good.

Certain foods can release endorphins; usually these are stimulating foods such as hot peppers, horseradish and wasabi. Chocolate also releases a small amount of endorphins.

Stress is also a great producer of endorphins. Stress is a bucket kind of word that includes all types of emotional stimulation. Stress and pressure are positive or negative based upon circumstance and the individual's response to each circumstance.

When the body's fight or flight mechanism kicks in, an adrenaline response is guaranteed. This explains why so many people like scary movies, roller coasters, and extreme sports. We like getting excited. It feels good.

It has been shown that life is what we make of it. Endorphins are Nature's way of letting us know how life is supposed to feel. By choosing lifestyles and attitudes that carry opportunity for positive endorphin release we can bring more good feelings into our daily lives.

Feel good. Get out. Be active. Eat well. Have fun. Be happy.

Food : Today, 11/3/2009

2009-03-10T15:47:00.002+08:00

Breakfast : Plain Rolled-oats (1 bowl)

In-between meal : Plain water

Lunch : 1 portion tempe, 1 portion kerabu mangga & 1 grilled fish

In-between meal : cekodok pisang 3 biji (salivating for more..!!)

Dinner : Oats

Easing in

2009-03-10T08:55:00.005+08:00

It's been more than a week since the Ironman Langkawi 2009 had ended but the euphoria and the joy are stilll very much in the air. Much of the celebrations remain in a very specific minority group cum family but i felt privileged to be able to sit around these bravehearts and listen in awe to the many inspiring, courageous and heroic stories/videos/photos which the world out there has no clue at all.

Truly, The IM bravehearts deserve all the credits and my utmost respect, tabik spring for they have achieved in Langkawi.

Anyway, i am glad February is over now. Many things had happened (mostly good things) but i dont wish to share in here. I have gained 4kgs over the past two months. I take it as a sign of prosperity to start the year and not all is gloomy or bleak like the economy. At least i have something to cheer and look forward to each i come back home. The house is getting merrier, busier and happier.

After a long break, March 09 is where i will re-ignite the whole journey once again.

For the past two weeks, i have been taking a lot of small steps gauging my thirst and crave for conditioning, training and dieting. It's definintely hard to initiate the first few steps but it's the most important step of all.

It's hard to get up early and put on your shoes.
It's hard to refuse good food.
It's hard to pack the bike and shove in the car.
It's easy to skip training with current weather condition.
It's easy to wake-up late with the baby around.
It's easy to slack in training when you're drown at your desktop.

bla bla bla bla.... Yes. Excuses, excuses, excuses....

A lot of friends are taking post-IM break (the supporters too) and i guess this is the best time for me to start all over again. Myself and me. Best friends 4eva. In reality, no one will pick up the pieces until you do-it-yourself.

I have started watching my food intake.

- Yes, tofu is on my plate again.

I have started sleepin early.

- Yes, i dont even know that MU won 4-0 until two days later.

I have started hitting the tarmac.

- Yes, hill work. working on resistance training.

I have cycled the past two weekends.

- Yes, albeit leisurely.

I am running out of fresh socks.

- Yes, it's normal when i am active.

I woke up at 545am last Sunday.

- Yes, it's not as difficult as last Sunday.

I have a preliminary programme mentally.

- Yes, a well thought programme.

Basically, i am easing into my training mode. Reconditioning and mental acceptance that the work has just begun.

I have different targets this year. Yes, multiple targets.

I am inspired.

Anxious

2009-02-25T14:39:00.002+08:00

I'm not going...

but ....

I am having butterfly in the stomach syndrome
anxious
just couldn't sit still
uneasiness
cant stop thinking about it
and a host of other weird feelings

I wonder how the IM hopefuls are feeling right, now...

IM Hopefuls

2009-02-23T17:08:00.002+08:00

Dear Friends,

You have trained hard,
Sacrificed your life,
Endured the never ending pain,
Just for the good mother of all triathlons.

You have swam in thousands of strokes,
Pedalled thousands of miles,
Pounded your knees on unlimited tarmac,
Just to be sacred IM mantle.

So, to all my friends who are gunning for the ultimate... you guys are bravehearts..!!

Good luck, best wishes and just do it...

I will be monitoring every moment of it....

Another new beginning

2009-02-19T08:37:00.004+08:00

This is an outstanding post. I wasnt keen to write and put the photos online but due to some requests especially for those who werent able to visit us during wifey's confinement. Thus, i will keep this post minimal and should you need more details, please call us personnally.

Wifey in a sedated state and ready for the op. I wonder what had gone thru her mind at this point of time.

About 10-15 mins later, she came out thru the 'window'. Mind you, the kicking leg first.

It was an amazing moment to listen to her first cry.

Proud Babah.

Still crying but nicely wrapped, warm and cosy.

VELKOM to the world, Syamima Aira.

Hey ya...!!

2009-02-18T17:09:00.003+08:00

It has been a quiet 6 weeks since the arrival of my daughter and after i called off the plan to suffer at somewhere up north on a mystical island.

However, 'pantang' period is almost over, hence, my honeymoon is almost over too. Time to say goodbye to nasi lemak, nasi goreng, M&S custard cream, nasi beringin, cafe latte, rojak singapore etc. Welcome tasteless oats, 5 litre of plain water, greens, greens and more greens.

I missed my bike. I missed tanning my smooth skin in the middle of hot afternoon sun. Suddenly, it's difficult to even wake at 7am for work. I dunno where my running shoe is, somewhere in the closet, maybe etc.

Fitness wise... i am back to square one.... feels like Professor Klump one again.... i guess, hafta start all over again... walking it is... so, whoever wanna join me, let's jom...

The journey continues.....

Exciting times

2009-01-06T08:29:00.001+08:00

Last week was a wet weekend.

Cancelled the intended PD ride but later found out that the gang didnt do the ride due to heavy rain. Luckily, I tucked in bed nicely. Late afternoon, pulled up some weights and went extra length with bodyweight interval training. By night time, felt sore on the body, all round.

On Sunday, joined bacin, dicky, azmar and few other for a brick. Run 16km and swim. I came late and the rest left already. Thus, managed to do 10km only. Running mileage for the week = 6+22+6+10 = 44km. Not bad. Exciting and exhausting. At 9am, we went for swimming. I brought fins, hand paddles and a kickboard. Strength training beb. My body was already tired upon entering the pool but i just felt that i need to proceed to stretch the fitness envelope a lil bit futher. I did 1.3km only but my upper body, shoulder in particular was in tatters. Letih giler.

Training seemed to be good and on track. Though it's tiring, hard and sometimes time consuming but reward to my health supersedes everything. I'm feeling strong, lotsa vigour, fresh and alert at all times.

On top of all these adrenalin related activities, my adrenalin was pushed to the max when the Dr said wifey was going to deliver the baby last nite..!! Gelabah badak gak beb. tapi excited.

However, after further test and consultation, the Dr is willing to postpone the delivery until tomorrow morning..!! So, me going to be father of two in less than 24 hours.

Sigh (in a happy way), Good things are in abundance to welcome the new year... exciting times...

Dec 08

2008-12-31T17:03:00.003+08:00

It's been awhile i had such a long vacation from work.

Since i'm on leave today and nowadays, whenever i'm not working, i can no longer wake-up late. My eyes were already wide open at 530am.

I looked out the window. Nice weather ahead.

I prepped up, did my dawn solat and left the house.

The intention was to do a 12km, 2-loops around my neighbourhood. However, driven by excess adrenalin rush lately, i ended up doing 20km. It been awhile since the last time i ran that far but the difference now, i am walking much much less than before. The pain was almost the same but the difference now, the pain tasted much sweeter.

Did i enjoy my run? NO. I have never like running and i am still struggling to enjoy it.

However, running mileage has crept up quite a bit in the past fortnight. Infact, overall training intensity had gone a notched up a bit. I have been training non-stop in the last 9 days without a rest. The craving for training is back. I am not sure why. Must be the many holidays and opportunity to do a bit more than usual.

This month, running mileage, 93km. Cycling mileage approx 420km. Swimming, 2.8km. Weight loss, minimal. Weird.

Eager

2008-12-31T16:44:00.006+08:00

Babah and Mama are nervously waiting for your arrival.

We have got everything possible ready to welcome you to the world including minyak telon (i love pronouncing the word telon.. telon. telon.. haha). Mama had been shopping and god knows how many pink dresses she had bought for you.

Every day and every night, we were talking about you and we hope you are listening. Your Lala (means elder brother in Urdhu), is accepting well that he'l will no longer be the only jewel in our family.

This is where you will sleep. Very soon.

Everything is set. Hope you'll like it!! Even your bouncing net is in pink.

Lala helping Babah preparing your essentials. Though Lala Faiq can be a bit naughty at times but Babah know for sure that he will take good care care of you. I am sure, Lala will screen test all your hopeful suitors before letting them see Mama and Babah.

We'll see you next week, ya..!! In the meantime, be a good girl and stop kicking your Mama. If possible, try swimming around and save your Mama from a belly cut.

Happy. Happy. Happy.

Broga, it's a classic

2008-12-31T16:04:00.005+08:00

Menu : Broga Pondan
Actual : Broga Jantan

Heard nothing but only nasty things about it.

136.7km. 4IM, 1IM trainee, 2 fatso, scorching heat, 3 lung-bursting-muscle-wrenching climbs, slippery wet going up reverse Peres, superb camaraderie and one objective.

I rolled out telling myself, "I need to tame and rest my fear".

I came back in one piece and did just that.

Top of Peres. We did it.

With IM Shazly, the mastermind. He provides the route overall strategic outlook and the essentials needed to survive the ride.

Kam, our 'guardian' throughout the ordeal.

He provides a sense of safe and security to our mind.

Gulpppp...

2008-12-27T19:00:00.001+08:00

Tomoro is my virgin ride to the evil but famous Broga...

Whoever wanna join, RV at BT18 645am, roll-out 7am.. sharp!

Gulppp....

Ask no more, please...

2008-12-26T09:50:00.007+08:00

A : U? Cycling?

Upiq : Yeah. sometimes.

A : How far?

Upiq : Depending on the group i ride with. Sometimes more than 100km.

A: Whoaa?! are you serious?

Upiq : Yeah. can be quite intense, sometimes. Cramping and all.

A : U ride MTB?

Upiq : No.

A : U ride with the racing bike? with the skinny tyre? the one you need to crouch you know?

Upiq : Yeah. that's the only bike i have unless you wanna see me riding on my 3-year old son taiwan-made bike.

A : are you sure you can ride the racing bike?

Upiq : Yeah. i told you oredi. (upiq dah start bosan)

A : the racing bike, you know? are you serious? tak pancit ker tayar tuh? (i knew he will ask this question)

Upiq : Yeah. tayar pancit? It happens.

A : What do you wear? T-shirt and shorts?

Upiq : Yeah. Cycling jersey they call it.

A : U mean, those tight fitting clothes with sponsors all over it.

Upiq : Yeah. (upiq dah bosan nak jawab soklan2 camni.)

A : Ko bleh muat ker jersey tuh? (again, i knew it. Some people just can resist it, huh?)

Upiq : Habis tuh?! (Upiq dah makin bosan)

A : I dont believe it, larr. U and this cycling thingy.

Upiq : Mampus ko larrrr. Pedulik aper aku. Nak tanyer sgt, biler dah bagitau, tak nak caya plak. (Upiq dah tak tahan ngan mamat nih and terus blah)

to that special person, nahhhhhhh... tengok sendiri.. naik bukit lagi!! and this photo was taken only yesterday.... i know i'm fat tapi kalau berani jom arr naik Peres.... kalau tak berani, get out of my life!

Dahhhh... Upiq dah malas nak jawab soklan2 camnih... buang masa aku jerr...

However, to those who genuinely wants to know more, i dont mind answering those questions. Infact, please ask more. I'l share with you.

tapi kalau setakat nak tanya, pastuh nak tunjuk tere... tak payah larr.... nih contoh orang dalam Category D.

Im sorry if the posting sounds a lil disturbing but i need to let it out from my system.

Also today is 26/12/2008, Boxing Day, Friday and there's only 4 people out of approx 40 in the ofis..!! urrgghh...

Do you think you CAN?

2008-12-19T22:46:00.003+08:00

Most people when you ask this question, highly likely they wont be able to give a straight answer.

If this is the first time you are asking yourself the question, i bet 99% of us will not have a concrete answer. Even if one has an answer, he will either have a tiny doubt over or he hasn't got a clue of what he is answering.

There are 4 category of people :
A. Those who know what they kow
B. Those who know what they dont know
C. Those who dont know what they know
D. Those who dont know what they dont know

Those in category A, will give a simple and direct 'Yes' or 'No' to the question. They normally know what they want, what drives them to keep moving forward, what it takes to achieve their target and humbly yet brave enough to commit a 'No' if they are not ready for the challenge. However, some of them will even say 'Yes' even if they are not ready because they know they can achieve something by having certain strategies to nail the objective. Not many people are in this category.

Those in category B, these are the risk averse people. Most of them will not proceed or take up a challenge if they havent covered all angles needed for them to achieve the target. They will practise, train, simulate, have contingency plan, analyse time and time again, just to be sure that they will know whatever they dont know before. People in this category will take some time before giving a 'Yes' or 'No' answer.

Those in category C, normally they tend to under rate or over rate themselves. Those with self-confidence complexity tend to under rate themselves even though people around him have seen their potential and the success within their reach. They need people around him - friends, loved ones, coached etc to keep telling them of their true ability and how far they can go. Normally, they will take a long time to think of the answer or not answerning at all. However, there are also people in this category whom had over rated themselves and due to their perceived self-confidence, they tend to take up the challenge without knowing that they will fall hard on the ground. It not a question whether 'you never know if you never try' rather it is a case of trying insensibly just a like me being a matador without knowing what it means. These people will give a 'Yes' answer faster than those i Category A.

Last but not least, those is category D, is the most dangerous position you want to be. Clueless. Blur. Oblivious. Sometimes brainless. Can be cocky and arrogant at times. et cetera. These people will never know the answer to the question.

Back to the question, regardless of which category you are in - the one element that will make you achieve what you want is passion. Passion will drive you towards your goal. Being passionate of what you are doing will eventually change you to be in Category A.

Hence, to answer the question - tell yourself that you CAN. Repeat it again and again.

Eventually, whether you believe it or not - you will CAN.

Smell like teen spirit

2008-12-19T08:10:00.002+08:00

21 floors...

500++ flights...

Ran up the last 4 floors...

Slashed it down by 13 seconds..

5 mins 32 seconds....

New PB...

I feel like a teen again...

TGIF.... Have a good weekend, y'all..!!

BT14-Tekala-BT14

2008-12-18T11:11:00.006+08:00

I am reduced to minimal training in the past few weeks. Hence, i am confined to BT18 route for the time being.

Anyway, after the Double Hill the day before - i went cycling with a group of tourers namely Azmar, Wendy, Boh, Harun, Saifuddin and 3 others.

I started from BT14 at about 7am and met the rest at BT18 car park.

One after another trickled to the carpark and we left just before 8am.

We were going very slowly and at the Simpang Tiga, Saifuddin and his friend decided to scale Peres. The rest left for Tekala.

On the way to Tekala, Azmar and me played with the big crank. I was pulling him between 30-33kmh all the way before Tekala downhill. It was really a good workout and knowing that I am training personally with an Ironman, it provides additional motivation to push to the limit. Azmar didnt let me rest, pushing and hounding my back. Each time i slowed down, he pushed me again. Azmar is a great guy and i knew he was doing it only for the best of our interest.

We got to Tekala in about 20mins. My PB, to say the least.

In Tekala, we rested for awhile and waited for the others for regrouping.

We ride back at around 9am.

I was struggling on the short but steep climb near the dam (maybe due to the earlier sprinting workout) but i felt good to be able to maintain cadence on the same gear (not the lowest gear masa tu).

Along the way back, i was playing catch-up with the others. The tourers, even though most of them are 10-20 years older than me but do not underestimate their strength. They can put anybody to shame without much problem.

Anyway, after going down Simpang Tiga, i caught up with Wendy and Boh. We did a peloton. Wendy and Boh jumped and stayed behind me. I was pulling at 33-35kmh and the short train was blazing the tarmac. After a while, it was only Boh behind me. Wendy backed down.

I tell you, this Boh is a very strong veteran. He kept pushing and pushing me from behind. At times we were blazing around 35-38kmh. I stayed motivated knowing that Boh is willing to assist me in the workout. There was not a single moment where we held back the speed. We went all the way to BT18 town. We got there in less than 20mins.Another great workout.

After the BT18 bridge, i went straight to BT 14 and warmed down 2km before the traffic light.

I clocked 60km only but a worthy 20km of speed training.

I drove back to BT18 and met the other for breakfast.

The best was, my legs felt nothing. Holding up well and burned a good 3587kcal along the way.

Double Hill

2008-12-18T10:57:00.003+08:00

I had never knew the Double Hill route. Simply because whenever i wanted to follow the others to run the route, 1 km into the run - they are already gone!! i ended up finding my own route and came back alone.

However, last week they invited me to run the again. I accepted knowing what's the outcome already.

Dicky, Bacin, Azmar, Bacin's friends, SK and yours truly gathered at Bukit Aman car park. After a toilet break hiccup (sakit perut arrr), we left around 645am.

After 1km, except for SK, the rest disappeared oredi. SK promised to go slow and accompany me after i told him i've never done double hill. I doubted it.

However, he stayed to his words.

We were going so slow and SK demonstrated the speed i was going was a fast as he was brisk walking. But it's okay he said. The idea was not about going fast cathing the others but rather to stay on hopping and slow running for the whole distance without walking. Endurance.

Went we got the the first hill, i was in awe looking at the steep terrain. Cursing oredi. However, we stayed at the same speed or maybe slighly slower due to the uphill climb and got to the top. The same thing with the 2nd hill. The difference was - i wasnt cursing.

It's painful but a very important training.

We spoke, we gossip, we bitched about others. One hour and 20 minutes later, we got back to the car park.

I did not manage to run the whole distance without walking eventhough SK kept pushing me to the limit. However, it was my longest running without walking session ever.

Now, I know what i can do.

Thanks, SK.

Aidiladha ride & swim

2008-12-12T16:25:00.009+08:00

On the eve of Eid Adha, my bro and i went doe a ride. Lil' bro bought his own cycling shorts..!!! So, to further add fire to his enthusiasm, i decided to call off all other training arrangements and decided to accompany him. His work horse is the 'borrowed' MTB from a dear Dr friend of mine which until now (it's been almost a year), i havent returned to him. Poor him and bad me.

The menu was: Bt14-BT18-Tekala-BT18-BT14 (7+11+10+10+11+7= 56km)

My lil' bro's PB was 36km. Thus, it would be a new PB if he can complete the ride.

Actual : BT14-BT18-Half-way Tekala- Bt18 - BT14 (7+11+5+5+11+7 = 46km + 4km = 50km)

Lil' bro didnt complete the course, though. we had to discount the ride coz :
1. He slept late the night before, thus, didnt have enough rest resulting in a ride discount. half-way to tekala and turned back.
2. On the way back, 4 km to BT18 - his MTB tyre decided to retire. Punctured. I had to rescue, backtracking about 2km to locate him and ride back to BT14 alone. Additional 4km there.

Lil' bro resting at Simpang Tiga. Look at the mist at the back. we were that early bursting our bottom early Sunday morning. he set his target, but short of 1km of his PB. Nevermind, next time we make sure we break the wall.

After the rescue mission was accomplished, we lepak for nasik lemak at the normally humble BT18 nasik lemak roadside stall. But not today, folks from nearby villages came out in throngs to do last minute raya essentials shopping.

Pekan BT18 was buzzing with traders and buyers meeting at one point. Here, I bought ayam 'pencen' too, RM10 per bird (mahal siotttttt...!) for raya rendang. My small contribution to the local economy.

And of course, one activity not to be missed at BT18. Our usual 'natural' spa. very refreshing.

His first taste of the nature's wonderful gift.

This BT14 parking lot. Full of traders and buyers too.

I saw this.

..... and bought 2kgs of ribs. Another contribution to the local economy. Mind you, it's not lembu but korbau. I had soup tulang for dinner... Haha

My bro, wanting to compensate the lack of mileage, we decided to go for a swim the same evening. I taught him my lil' knowledge about swimming and he started to swim freestyle better than ever. Spoke to him about Ironman and 'bakar' his curiosity further... haha..

A good end to an otherwise lack of training week. We cycle and we swim. Biathlon our own way.

Sick again

2008-12-12T15:52:00.002+08:00

The past three weeks had not been kind to me.

was hit down by a bout of tonsilitis, diarheaa and flu.

Needed a few more extra resting days to come to full recovery.

when i recovered, managed to crank in a few good swimming and cycling sessions with extended hours on tennis. But then, the joy did not last long as i succumbed to another bout.

this time around - bad cough complete with slimey greenish phlegm, flu with irrirating blocked nose and fever again.

Worse still, the monsoon is here. Raining almost every evening and sometimes in the morning too. Wet, wet and very wet.

Training routines were affected. Motivation is low.

Foe some reason, kicking my arse out of the bed early in the morning seemed so difficult. I'm hooked on House, Heroes, Amazing Race, Asia Food Channel, late nite footie and slowly i'm becoming a couch potato. Eating appetite is huge - Kudu, weekly fish head curry with extra servings of spicy fried chicken, laksa, maggi mee, nasi dagang etc - you name it, i cant hold it back this time around.

Nothing went right larrr, friends. Off-tangent from my normal schedule.

I guessed when the body system goes haywire, your routines also become a rojak.

I dunno what you call the situation i am in now. I've been searching on the net to decipher it but i couldnt find anything convincing.

If i cant find anything convincing, i can only blame myself for not being discipline to stick to my routines.

Sighhh.....

Out of the blue

2008-11-28T09:58:00.004+08:00

Ive been sick for the past 5 days.

tonsilitis. fever. diarrhea. all at once.

At its peak, i was shivering and sweating whole nite long. Eating pattern had gone haywire too. Most of the time, no appetite plus it's quite painful to swallow any solid food. Warm water can be a pain too.

Good thing is.. ive got enough rest. though it can be a painfu and uneasy rest but at least my body has time to recover from all the previous beatings and lost some valuable weights (muscles it is!!) along the way. I must start eating good food again and rebuild what ive lost.

just nice before the weekend starts.

Long long time ago

2008-11-26T16:44:00.003+08:00

I had trouble finding shorts. Mainly because shorts are not made to fit people of my size. Sports shorts to be precise.

Hence, most of my beachwears became my sports shorts.

Last week, all my beachwear koyak kat celah kangkang and i had to find one. An enormous challenge, for sure.

The last time i had any branded shorts was like 18 years ago. Long long time ago....

Last weeked, i went to RSH and tried the above. Size XL and god is gracious, i fit them..!!!!! Wait no more, i grabbed it instantly.

It's been a long and winding road with lotsa painful challenges. It maybe not a big deal to some and nothing to shout about but it's definitely one of the more significant moments of my life.

Cheras-Putrajaya ride

2008-11-25T17:44:00.004+08:00

On friday nite, i played golf until mid-nite and got home around 1am. Went to bed around 130 am.

i knew i am going to be knackered if i join the Saturday without enough rest but stubborn as i am, i woke at 515am, prepped up and just when i was about the leave my house - the rain started pouring. Darnnnn.... I should have tucked myself in the bed rather than dwelling whether i should brave the rain.

In such situation, i summoned the 'I CAN' mantra. You actually have to summon the courage dep inside you and push yourself out of the house. No one can help you here. It's DIY. DO-IT-YOURSELF. The next thing i knew, i was on the road around 6am. The plan was to catch-up with the Rawalpindi express at the exit near Bukit Jalil before 620am. I managed to get there around 615am and waited for the train.

10mins, 15mins, 20mins - not sign of any train stopping by. I smsed and called the pilot - no answer. after 30mins of waiting, i continued to the Putrajaya toll as i am not sure who's waiting for who. the train might had passed already.

It was a dark, cool and lonely ride to the toll. I was hoping nothing bad will happen to me coz until today, i have no idea how to handle any mechanical breakdown. Yeah, lame excuse. i know.

Anyway, as i reached the toll, still no sight of the Rawalpindi express. I checked with the toll collector whether she'd seen any train passing by, she said no. Hmmmm.... i refueled larrr.

Putrajaya toll. The one and only stop and no refuelling station nearby.

Resting. heart rate dropped to relax level. Still no sight of the train.

After 45 mins of waiting, i saw Azmar and Laif. a moment later, Julie and Kam. Got to know the pilot's turbular wheels punctured causing the train delay.

Anyway, we proceed to KLIA toll at Putrajaya exit and on the way to the toll we were pushin at times hitting 38km/h with an average speed of 30km/h. It was fun.

On the return leg, i was quite tired already and the effect of lack in resting started to kick-in. I slowed down and let the rest continue to the finish line.

All in all there were 13 climbs. A good route with a combination of flats and climbs. My thighs were put to test to its limit.

I exited at the Bukit Jalil and reached home around 1000am.

Total distance : approx 80km.

Ride time : 2 hrs 42 mins.

Calorie burned : 3756kcal

VIP nite

2008-11-25T17:21:00.003+08:00

Last week, i had a dream come true experience.

Imagine being ushered personally from the main gate until the dining hall. The buffet spread was prepared by Mandarin Oriental, megalicious. Dignitaries from the upper class society eating on the next table, smiling at you. After eating, the usherer ushered us to our box seat. I felt like im walking on cloud nine. Maybe this is how the rich and famous being treated out there.

All these happened at the National Putra Stadium. Yes. a stadium, renovated to fit a tennis court so that champions of 2 eras mesmerised the 6000-odd fans. I love the sport. To an avid fan like me, it was an opportunity of a lifetime..!!

We were sitting so close to the players that even if the players chose to pluck their nostrils hair, you can witness it in person.

Subsequent photos were taken using phone camera without zooming capabilities.

The tonggek man. Dekat giler, kan?

The evergreen.

Side line seating. How do you top this? Felt like David Beckham watching US Open finals.

The person who made it happened was non-other than the great TSB/Kharis/Chomel. thanks bro..!! terima kasih daun keladi, kalau ader jgn lupa bagi lagi.

Step it up

2008-11-20T16:26:00.002+08:00

21 floors...
462 steps...

5mins 40sec... new PB...

Recovery to 112bpm... 2mins 30 sec...

I'm getting there....

Powerman 2008 - result

2008-11-13T09:30:00.004+08:00

Event Category : Men's Sprint (run-bike-run)
Distance : 5.5km - 32km - 5km
Race No : 693

Time split
Run 1 00:39:42
T1 00:01:53
Bike 01:06:37
T2 00:01:56
Run 2 00:42:14

Total Time 02:32:24
Position 81/125

My HRM showed sub-2:30 but the official result showed additional 2 mins. Takpe larrr..

Ive been the maintstay of bottom-10 for every event i've participated but not this time around. Yeay..!!!

major motivation boost.....

Poser

2008-11-12T12:42:00.005+08:00

Gulppp... for once i thot it's a real poster. A friend made this poster to commemorate PM2008.

Excellent for the effort and creativity, missjewelz.

Cool stuff. Wa syiokk sendiri. hahaha....

PowerMan 2008

2008-11-11T17:16:00.011+08:00

Initially, i wasn't sure whether i should participate in this event. It's a run-bike-run event. Not easy especially for someone with my size and my weight. It's tough and hard on the legs, knees and ankles. I was skeptical. Very skeptical.

Thus, when i knew the full distance event registration was closed due to overwhelming responses, i figured out maybe this was not the year. Infact, felt a bit relief. However, I eventually registered for the sprint event just in case i changed my mind in the last minute. Heavy workload at the office was affecting my usual evening runs and the more i missed the runs the more i have to work to compensate the loss. So, i started my training early in the morning, at times - running alone at 530am to prepare for the race.

On the eve of the race, bad news struck the family. Wifey's auntie passed away. When everyone was preparing for the race, i was sweating in soil, working hard burying my dearest auntie. Not a good sign at all.

However, before i went to bed - wifey whispered, "It's okay. You can go for the race. Don't worry about it". I went to bed feeling a lil' queasy, not sure whether i should go to Lumut when others were in grief.

Cut the story short, next day i woke up early, packed up all my gears and sooner rather than later I was in Lumut already.

The gang having lunch at the native restaurant, Silaturrahim. superb makan place. Packed like sardines. BTW, AJ paid for all. THANKS, AJ..!!!

Race day. The battleground. Beautiful sight.

Me, at the transition area. The best part of the race. I love it - A chance for friends and familiar faces meet each other, good luck wishes in abundant, smiling faces, tense faces etc before the real torture begins. As per the triathlon events, easily i was the biggest person (size wise) around. As usual, hundreds pair of eyes were staring at me. Now, i couldnt care less anymore. Say whatever you wanna say. Think whatever you wanna think. I may be crazy but i'm just trying to do something good to my health. I came to this event fully prepared and be sure that i am ready to tackle the bull by its horns.

However, sad to say, on the same morning, my roomate Kam was down with diarrhea and out of competition. Rashid almost.

The full distance race were flagged off around 730am, followed by relay at 740am and sprinters at 750am. I was at the back of the pack and my strategy was to keep running for as long as possible and possibly catch-up with the other turtles as the race progresses. The running route was too flat, too boring. The two long straights had their ends but it seemed so far when you're running towards it. After 2km, i got into a steady stride and slowly overtake the other slow coaches. I knew i had the endurance but i knew i am not fast oso. Plus, i am very careful preserving with vital organs. So, maintaining my pace was much more important than trying to overtake others.

I reached the T1 approx 40mins. Yeah, i know it's slow..... but please dont compare the timing with people who are 40kgs lighter than me. BTW, i'm competing with myself. Myself. And myself.

I spent quite some time at the T1, looking around absorbing the energy of the competition. It's fun and i can feel the adrenalin gushing through my veins.

The cycling leg was great too. Mostly flat with 2 minor bumps and 1 major bump. I was cruising at race pace i.e. 25-28kmh when suddenly a train passed by and i hopped onto it straight-away. The marshall kept harassing us to split the train. So, i slowed down but when the marshall disappears, i hop onto it again. Haha.... The train was cruising at about 35kmh all the way until the last climb, when i dropped away.

At the u-turn, another train passed by and i hop onto it again..!! haha... This time the train was faster cruising at 35-37kmh and i stayed with them for awhile until one of the minor bumps. Best siollll.... I guess the two trains helped in my cycling timing. If my HRM was right, I completed the cycling leg in less than one hour. Woohoooo....

The 2nd run leg was all about finishing the course. Time to summon my mental mantra and using my sub-concious mind to push the already battered body. I was expecting harrowing moments in the last leg.

I started the leg by replenishing body fluid at the first water station at the exit of T2 with PowerBar race sponsored drinks. Slowly, i exited the stadium trying to adjust my stride, hobbling before the right muscles engaged.

After 2km, i felt fine. 3km, still fine. No signs of cramping or hurting. Surprisingly, all system were in good condition. I felt good and gung ho. Kept tellin myself that i need to get the job done and do it well.

500m to finishing line, i saw the the banner. The endorphin and adrenalin were working at one gear up now. Seeing the many people and whispering as i reached the finishing line was common to me now but the feeling of touching the line, no matter how many times i've done it was uncommon. pure satisfaction. The last leg took me slighly more than 40mins.

PowerMan.

In total, i did around 2hrs 20mins and i surpassed my expectations. Defeating myself, i did. Albeit it's just a sprint event but i underestimated the intensity and the challenge. Retrospectively, i am glad i didnt register for the full distance. Maybe that's for next year.

In terms of preparation, race condition, physical endurance and performance - this is my best event so far. I am humbly grateful and definitely this will spur me to do even better in other events.

Lunch after the race. Spaghetti tak sedap.

Last but not least, i dedicated this race to my auntie and you were in my thoughts during the race.

Rest in Peace. Amin.

To Tey - Thank you very much for the great photos....!!!

Masuk paper

2008-11-10T17:18:00.001+08:00

SPG in the newspaper..!!! Wooohooo......

Here

Next year, kita buat lagiiiiii....

SPG

2008-11-07T10:55:00.004+08:00

Sarong Party Gang..!!!

Yeah.... might seemed a bit daring for some but we were enjoying our morning stroll at the Terry Fox Run 2008 at the Lake Garden, KL. A journalist even came to interview us about the sarong craze.

Before the run... blom panas lagi and ada rasa malu2 sket sbb ramai yg duk tengok aper kena ngan orang2 mutant nih.
not too bad actually.

Ngae, the President of the Sarong Club

After the run, we got numerous request for a photo shoot and let out our sexiest pose. Check out may senn... hilarious...

Bogged down

2008-11-07T08:38:00.001+08:00

It's been a really busy fortnight at the office.

Been slacking in everything including blogging.

Powerman this weekend. aiyooo....

ahhh, just finish it.

LifeLINE

2008-10-23T16:41:00.002+08:00

Check this out....

My company's Total Sickness Absence (TSA) is at 1.6. It simply means - for everyday other day, there were 1.6 people went on medical leave for the last six months and the company feels this is a bit tad too much considering total loss of mandays, increase in medical costs, waste of resources etc.

Thus, to tackle the problem my company is running a fitness programme for her employees and the programme is called LifeLINE. How cool is that..!?

At the moment, the management have provided a small budget enough to cover for 10-15 people only. This is the first time the company is running it and it is part of the overall Corporate Social Responsibility (CSR) programme. Those who gets into the programme will be the guinea pigs. If the programme prove to be successful, the company will increase the budget up to five times next year.

Wahlauuuu... what a pleasant surprise, huh..!?

To get into the programme, one has to go through a complete medical examination to assess one's physical condition incl BMI, BMR, fat %, blood sugar level, cholesterol level etc etc(sponsored by the company) and interview sessions by professional trainers (sponsored by company). Once your physical conditions has been established, you'l' be assigned to a trainer which will come with complete 6-months training programme (sponsored by company) and dietitians to advise and monitor our diet (sponsored by company too).

The company will also build a gym specifically for the programme in our office which will eventually be part of employee recreation facilities. (of course, sponsored by company)

The programme will be run either during lunch time (1-2pm) or afte work (5-7pm) and participants are allowed to choose to suit their time with minimal or ZERO interruptions to their working time.

The company will also run a soft competition among the participants and winners (such as the most kgs or the most inches loss) will be rewarded and added into their appraisal.

The best part is, our superiors will be told in advance that his/her employee has been accepted into the programme and they must be released from their jobs for the sake of training! Our superiors must sign an undertaling letter giving their commitment to the cause. Amazing, kan....?

As you can see, the company will pay almost EVERYTHING (except supplements & additional personal equipment) relating to the programme and cost per head is estimated at RM2-2.5k. The catch is, if you fail to achieve the target set due lack of commitment, you may have to pay back 25-75% depending on your reasons.

Am i excited? of course, i am. I have registered and hopefully i'l get selected.

Please please please please let be part of the of the programme.

anybody wanna join my company....? drool guysss....

Lunar-tic

2008-10-21T14:36:00.003+08:00

One had been reminded. Many many times before by people (triatheletes, IM as such and even Mark Allen) had mentioned that NEVER gatal2 trying new equipment close to a race or on the race day. Best is, to know your equipment before hand and if possible use your training equipment for the race itself.

Their advices are commonly known, widely accepted and proven to be true.

Yours truly, being a newbie - chose to be ignorant and ignored the advice he did. Typical of a beginner's naivety.

A day before the Mizuno 2008 run, he decided to attend the Nike Lunar shoe trials. As eager as a beaver, he was at the Bukit Aman at 6am and excited about having the chance to become one of the world's biggest sports manufacturer shoe tester.

He chucked his loyal and reliable NB 1224 into the car boot and swapped it with the more stylish and glamourous Nike Lunar. Proudly, he whizzed off expecting great things to happen around the Lake Garden.

An hour later and after all the intimate moments with the Lunar, he had to limp back to the Nike booth in pain. Blisters on both feet....!!!

Padan muka. Kasut glamer punya pasal, hampeh pon tarak. Dapat sakit ada lerrr....

Lunatic.

GIVE ME MORE!

2008-10-19T13:47:00.001+08:00

Let them test you,
Let them challenge you,
Let them laugh at you,
Let them make fun of you,

For they shall stand,
...and watch you,
To see the giant in you,
Quitting is not in the menu..

If you listen to your giant,
The giant will give you more,
and if you give him more..
The end zone will yours..

Open houses & training....

2008-10-16T08:45:00.004+08:00

It's been a while since the last time i updated the blog. work has caught up with me.

Anyway, just quick update on my training.

I have started my training since the 1st Raya (yeah... 6km run to greet the 1st Syawal). Since then, i've been piling up my running mileage (63km as of today) and started to feel some strains at different part of my body including knee and ankle.

Only one cycling session thus far and i will it update soon.

Open house invitations and visiting relatives raya-do momentum are still strong and i didn't even bother to miss any good, authentic and delicious food. I'm a good eater and i can really eat if i switch on my eating mode. hahaha..... Recovery meal are in abundance and i can choose which one serves the best delicacies... FOR FREE tooo..!!! The best is.... the more i train, the more i can eat..!! yeahaaa.. the setback is there's no weight loss during this period. Doesnt matter.

Swimming is on the shelf for awhile now. Still trying to find a suitable oach.

I managed to squeeze other sports too to kill the monotonous of SBR. My tennis, badminton and golf are getting better thanks to the improved fitness level. Though i'm not as quick or as sharp as before....but i can feel that i can last the game longer than my younger days. My recovery rate has improved tremendously too.

A year ago, i was a blob. Double-chinned. Double-belly. Potato couch freak. Sedentary life. Shopping complex was my playground.

A year later, never had i imagined i will be in this condition - healthier. I belief i can do better.

Muhammad Ali once said,

"It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen."

Belief in yourself and you'll see a new you.

Esok hari raya...!!!

2008-09-30T11:15:00.003+08:00

Im still in the office.

Only handfull of staff filling up what seemed to be a void office.

Morning traffic was excellent. No jam. Less cars. Less mental strain.

Share market in plunging into the dungeon. Chaos spreading outside US shores oredi.

My mind is straying away. Obviously, in festivity mood oredi.

Planning to run early tomoro morning before mega carbo loading sessions throughout the day.

I'm not goin to abstain myself from the food tomoro. Whack them... it's a once in a year celebrations. Burn the calories later.

Have fun, celebrate and enjoy in a harmonious, peaceful and safe way.

SELAMAT HARI RAYA AIDIL FITRI.

Genting run 2 - 26/9/2008

2008-09-29T13:28:00.007+08:00

As crazy as it may sound, I gave the Genting Run/Walk/Crawl/Bike 2008 another shot. This was the last Genting run for the year organised by the gang. The next time we'l meet again at this place will be next 12 months.

We congregate at McD Genting Sempah. Here, we were waiting for the rest to arrive as most of them we caught in the traffic jam with the 'balik kampung' crowd. Can you imagine when people were busy going back their kampungs and here, there's a bunch of mutants eagerly waiting to climb Genting and enjoying the ordeal too? There's maybe sumthing had gone wrong somewhere 'up' there.

Kam brought remnants from his bukak puasa do and i was the first to grab it. Haha, i've been staying away from murtabak far too long and tonite's was my revenge. sedapppppppp... carbo loading before the gruelling climb.

and onde-onde too...!!! Felt no guilt gobbling the whole lot. Many times better than any other energy gels or bars.

We started our pilgrimage slightly past 10pm and there were only 7 people walking up which later became 5. The rest of the gang were running..!! Gila dorang nih..

Tgh2 panjat, sempat cam whoring lagi. Pose macam2.

After the 6km mark, it was downhill going towards Goh Tong Jaya and i decided to leave the walking group. Ran all the way to Goh Tong Jaya. Running downhill uses less energy but will put tremendous pressure on your knee and ankle, especially if you're as big as me. Compared to the last two attempts, legs felt stronger this time, thus, taking the opportunity to see how long i can last the run.

After 1hr 31 mins (new personal best), i reached GTJ 10 mins ahead of he walking group. To our pleasant surprise, the genting management took notice of our event and ordered the Polis Bantuan to escort us right up to the top. Though i felt honoured by the assistance but can't help feeling awkward having these police car following our butt with their blinking lights. It attracted unnecessary attention from the public but cant complain much as they were they to perform a noble duty.

We took a break at one of the mamak at GTJ for refuelling. I didnt refuel much as i wanna see how far my fitness can last. after 20 mins or so, we continue our journey.

The next stage, wind chill added new dimension to the challenge. As much as we want to walk faster, the stonger and chilly wind slowed us down as the body was burning more energy and calorie epxenditure when into high gear to keep the us warm. We stopped many times as to ensure we stayed in one group, thus, avoiding any untowards incidents and to encourage the first timers to keep going grinding to the top. It is important pushing our limit and increase the body treshhold tolerance level but at the same time avoid injury at all cost. So, whenever one of us felt a pain or cramping signs, we decided to stop and gave the muscles some rest. We nursed each other and kept the motivation level high. We had our support car tailing us all the way up but except for one, the rest presevered and determined to conquer the top albeit, slowly.

In the end, we reached Genting highlands as a group and Bukhari (who'd never run/walk/crawl more than 10km) defeated himself to the top.

We were greeted by the faster guys when we reach First World Hotel and glad that the Genting Hotel had sponsored somw hot beverages and food at the summit. It was another satisfying moment. Personally, i managed to complete the journey much better than before as there were no sign of cramping or muscle twitching at all. One for the book it was.

This will be stamped in the memory book for a long time.

Total distance : 21 km

Total time walking : 3 hours 30mins.

Total calorie burned : 7652kcal

Many at times, people were saying that i'm being too the extreme in doing this sort of activity but if one wishes to rediscover him/herself, be closer to your thoughts and wanna listen to your body as it speaks, this is one challenge which you should try to complete. You'll be reborn as a new person after reaching the top. Believe me on this.

Genting, see you next year...!!!

Genting Walk 2 - 26/09/08

2008-09-26T14:41:00.002+08:00

To those who'd some loose screw in their brain cells, you are invited to join us for the follwong event :

Genting Run/Walk/Crawl/Bike
2100hrs
Genting Sempah McD

See you there...!!!!

Honeymooning

2008-09-25T11:07:00.005+08:00

Fasting month proved to be my honeymoon month.

The 3rd week of puasa went smooth with lotsa resting and minimal on training.

3rd week total mileage :

Run - 20km
Bike - 30km
Swim - 0
Tennis - 0
Badminton - 0
Golf - 0
Weights - 0

My body is having a well-deserved resting time. I am gonna enjoy the rest of the period for as long as possible and be prepared for a mega-buster training regime for the next three months starting from 1st raya.

So you think you have lost some weight?

2008-09-18T16:57:00.010+08:00

"Hey, look. My belt has loosened up."

or

"I've loss 2kg in the past two weeks."

or

"I've lost an inch off my waist."

It's too common to hear such comments during fasting month. People been coming to see me and pulling-up-and-down their pants just to show that they have lost some size.

However, let not fool ourselves.

First of all, the pants have loosened up because you were measuring it during the day when your tummy is almost empty. It is like a balloon. If it's full of air, it'll expand and when you let out the air, it'l shrink. The same goes to your stomach, if there's food, there'll be a slight bulge and when it's empty, it'l shrink. The best time to see whether you've lost some inches off your waist, try wearing the same pants just before you leave for terawikh. You'l be surprise that you havent lost anything yet.

Secondly, you will definitely loose some weight during the fasting month because your body needs energy to survive during the day and it will find its own way to ensure that you have it enough. Mind you, our body is in a 'starvation mode' during the day and when the body is in such a state, highly likely the source of energy will not come from fat. Fat will be the last source of energy when every other sources have been exhausted. The body is so intelligent that it will hang on to the fat for as long as possible before burning it as a source for energy. When the body is deprived from a constant supply of energy source, it will burn calorie in a more efficient way i.e. it will draw energy from easier sources and fat is not one of the easier source. Infact, it is much harder to burn fat when you are in the starvation mode. Furthermore, even if the body decides to burn fat, it will burn very minimal.

The bodyfat is likened to an emergency supply of energy where it will only be called upon to duty when any other energy supply source/system has failed or depleted.

So, from where does the body derive it's the energy from?

The body will get the energy from the easiest and fastest source. When the body lacks the supply of constant energy through food and liquid, it will draw the energy from the ready-made supply, the muscles. When this happens, we will loose muscle mass more and much faster than we loose fat, if we loose any. In fitness term, this is not good. It takes 3 pounds of fat to build 1 pound of muscle and the more bodyweight you loose, the more muscle you have to build to replace what you've lost.

Remember also that the body will also be deprive of water supply and in most cases mild or medium dehydration sets in. That's why you'll feel thristy in the afternoon or after 5pm because your body has dehydrated to some degree. You'll be loosing some more grams of your body weight just because you are dehydrated.

However, there are ways and means to avoid the above from happening but it requires super discipline and advanced knowledge on health nutrition and work-out programme to counter it. If you are a normal or slightly active person, highly likely you will never know the way to counter it.

So you think you have lost some weight???

Check again.

I stand corrected.

Genting walk 2008

2008-09-17T08:16:00.009+08:00

12/9/2008...

It was the time of the year where some crazy heads made the annual pilgrimage to the casino city, Genting Highlands. Walk, run, crawl, bike, car etc. Name it...it's your choice.

I did the walk last year and stopped short at Goh Tong Jaya. I reached there in 2hrs 20mins. Even then, it was an enormous physical and mental test for someone who weighed at 146kg. I was really looking forward to this event, just to see how much have i improved in the last 12months.

This year, we gathered again at Genting Sempah McD and I was pleased to see some 30-odd crazy nutheads wanting to conquer the GH clim again. At least i know, there are more people out there who are as crazy or crazier than me (yeah, one of them ran down alone after reaching the top at a freaking, chilly 230am!!). If i put RM100 on the table, which one would you choose - sleep or climb up to Genting Highlands? I bet 99% would have chosen the the earlier option.

Anyway, i started walking at slightly after 10pm. I had Fadil, Shazly, Deh 'O', Azmil, Akil, Jamil, Jason, Jason's friend in my group. it was as dark as ever and it's better to stay in a group rather than being a lone hero.

Sempat ambik gambar lagi. You can see everyone was excited.

Half-way thru Goh Tong Jaya. Notice the darkness? You cant see anything except the signboard.

Last year, at this point - my legs were cramping and hurting. Spirits were rattled too.

This year, still feeling great. No sign of cramping yet. Walking like a raging bull.

Genting Highlands from KM5. Im not sure whether you can see anything from this pic. From here onwards it was going down hill before a gradual climb towards GTJ. Thus i slow jogged to keep warm as the nite was getting colder.

I reached Goh Tong Jaya in approx 1hr 40 mins. New personal best. Yeay....

We then waited for the rest to come before attempting the final climb. We skipped the mamak and decided to proceed without refuelling any heavy.

The real deal starts here. This is where the real pain begins. Steep, continuous and no more flat nor dowhill. This what ive been training for. This is kind of challenge which will send my heart rate sky high. This is the test of my personal physical and mental character. My adrenalin raced through my veins with each step i took towards the top.

At 17KM, we had to negotiate many unforgiven steep bends and long steep terrain. At this point, the benefits from all the long and hard fitness training sessions bloomed as i overtook one after another. I kept pushing and presevered eventhough the muscle twitching kicked-in once in awhile.

I took great care on the nutrition intake from liquid refuelling to complex sugar (i had kismis and dates in my pouch..!!) to energy gel. Plus, I was carefully pacing myself as not to push too early and risk bonking later.

Triathlons have taught me to break-up a long journey into smaller parts and tackle it one by one. I think it's easier to keep your focus that way with each milestone has its own requirement and we must manage it according to plan. I suppose to have a right strategy plan that fits into your fitness and ability is crucial in completing any endurance sports.

At KM20 i.e. inside 1KM to the top, i had quite painful muscle twitch but i deep inside i knew i still had a lot of gas in the tank to complete the climb. The last KM was the steepest of all and every small step that i made will carry me closer to the finishing line. At that point of time, i had nothing in my mind except gunning for the peak.

The great Muhammad Ali once said,

"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe."

True enough.

It was every ounce of energy manufactured by the millions mitochondria cells and the fire in my heart that will take me to reach my goals instead of size of the challenge. Not guts, no glory. I kept drumming my head with many great quotes and at times i uttered it quietly to myself - just to keep my mind away from any pain and focus on finishing the task at hand.

After 3hrs and 40mins, i reached the finishing line and regrouped at Starbucks Genting Highlands at around 230am. The most satisfying moment was when you realised that you had set a goal, planned your strategy, worked the plan and struck the goal.

Yummy. frappucino and mocha latte as rewards.

The crazy bunch who made it to the top.

Total journey time : 4hrs 02mins

Total walking time : 3 hrs 40mins

Total calorie burned : 7863kcal

Total distance : 21km

Total pride : Priceless

Top of the world

2008-09-15T08:20:00.002+08:00

Whatta feeling.

Completed the Genting adventure in one piece.

Great company. Marvellous support car crew.

Unbelievable. Remarkable. Pure adrenalin.

Report will come later.

Holy cow...

2008-09-12T14:49:00.003+08:00

Status update....

Jun 2007
Weight : 158.7kg/350 pounds
Fat Mass : 88.71kg/195 pounds
Free Fat Mass : 70.0kg/154 pounds

Sept 2008
Weight : 112.4kg/247 pounds
Fat Mass : 37.0kg/ 81 pounds
Free Fat Mass : 75.4kg/ 166 pounds

Summary
Total weight loss : 46.3kg / 102 pounds
Total Fat Loss : 51.7kg / 114 pounds
Total Muscle Gained: 5.4kg / 12 pounds

Still have more work to do...

One full circle

2008-09-12T12:21:00.006+08:00

It was around this time of last year's Ramadhan which i had broken my 1st mental barrier.

Read here and here and here

I ended the walk, half-way. half-dead. wobbly legs. battered.

One year later, im doing it for a 2nd time. slimmer. fitter. stronger.

I hope i can do it all the way to the top (depending on the crowd).

If you are interested, come and join us. please meet at Genting Sempah McD, tonite, 12/9/08, 930pm.

If i am do it, so will you....

Irony

2008-09-11T14:04:00.002+08:00

When it went up, others went up almost immediately.... even parking charges..(What does it got to do with oil prices!?)

Now that it has gone down, has anything gone down as well?

Are you still paying your roti canai at the price when oil was at RM2.70?....

Say something....

I'm bacckkk...

2008-09-10T10:42:00.003+08:00

I'm blogging!

I'm training!

During fasting month, it's kinda difficult to stick to my normal training regime due low nutrition intake during the day and a sudden rush of nutrition after iftar.

Without pushing too hard risking malnutrition, i will also try not to go too easy risking loosing my fitness.

I will definitely loose some some weight during this fasting month but unfortunately it will be mainly due to muscle weight loss rather fat loss. I dunno how to counter this but i will try to minimise the impact come end of the month.

In the mean time, i will continue doing light training to ensure that my muscles be reminded that there's still some work to do.

In summary :

I did a night 6km run last friday. My 1st for quite sometime now. I'm running again!

I did a quick night ride last saturday around Putrajaya approx 30-40km . I'm cycling again!

I did a night 6km run last sunday. I'm running again!

I did a night 6km run last Monday. yeahhh, i'm running again!

I feel good.

i feel refreshed

.....and i feel motivated.

"It doesnt matter how hard you get hit. It's a matter of taking the hit, getting up and moving forward." - Rocky Balboa

I'm backkkk....

OTS

2008-09-10T10:09:00.004+08:00

I'm have been laying down quite low these past few weeks.

I was going through a phase.

A phase which surrounds overtraining, depression and frustration.

I guess every athlete (though im not in the athlete category yet) who'd been continuously on a training regime somehow, earlier or later, will go through this phase.

The phase is called overtraining syndrome or OTS. There is a distinct correlation between OTS and depression.

"Generally, OTS is a condition when a highly motivated athletes, consumed with the will to perform well and win, become frustrated by poor performance that may be caused by inadequate recovery during over-reaching and overtraining. Part of this disappointment stems from the athletes’ realisation that they are not living up to pre-established aspirations or goals, despite having invested much in their training programme. Frustration then leads to increased practice time each day and increased training intensity, which results in less regeneration, increased fatigue and worsening of performance. This progressive cycle of decline also results in deterioration of an athlete’s mental well-being. Depression then may manifest itself as altered mood states, sleep disturbances and a loss of zeal for training and competition." (taken from the internet)

As i analysed my situation, the OTS started when i'd decided to skip Desaru tri. After long and hard training sefforts, i had to aborted Desaru due to a valid reason. Suddenly, my body went into a depression state. I tried doing more training but motivation was sliding down into the ravine.

Then, frustation kicked in. Not only it suppressed my desire for training but also it's affecting people surrounding me. I started ignoring my training buddies, refusing makan outings with them, refusing training invitations and I even stopped reading and writing emails to them and blogging too! Instead, i went out on my own, spent more time with family, did some shopping, meeting friends other than training buddies etc. I did all of other things except training.

However, during this phase, it gave me time. a chance to think. to reflect. to appreciate. to set news targets and achieve new goals.

Now, three weeks later - i feel fresh.

My mind is clear.

I'm ready to go again.

Overdoing

2008-08-22T09:29:00.005+08:00

Lately, I have been getting lotsa negative comments from a lot of quarters regarding my sporting activities.

I know i should not take any heed from these unwanted opinions. These 'noises' can be a poison to your spirit and sometimes can kill it eventually.

But....

AM I REALLY OVERDOING IT..!??

Peres

2008-08-20T08:29:00.002+08:00

Normally, i would always do a run on Sunday but somehow i don't feel like running at all.

Sometimes when the lazy blood is running through your vein, you just don't want to do anything at all. It has happened many times before during the course of this journey and it happened again last weekend. I think knowing that almost all training buddies were not around gave me a sense of emptiness. Distorted plan made it worse.

However, i recognised that they were not around not because they were not training but racing. So, do i have any reason to be in bed while they were grinding their butt at a gruelling race? I know, some of you guys will say "Why not?" and maybe it's the right decision to stay in bed... but i decided to go against the 'voice'.

Thus, in the spirit of the race, i kicked my butt out of the bed and went cycling. I had agreed to two parties Chomel and Dicky who were going to Tekala but somehow on that Sunday morning, for some reasonss, all plans went haywire again.

I ended up cycling alone. That practically summed up the week full of non-stop changing of plans. Nothing went right the whole week last week.

Anyway, i started from BT 18 around 730am and God presented me with the most beautiful atmosphere. Misty cool morning with absolute no sunshine. The sound of the water streaming the river and the quaint Tekala route provided golden opportunity for me to appreciate the gift of nature. To illustrate the misty morning, I could barely see the Simpang Tiga from the starting point of the short but steep climb.

From the Simpang Tiga, i decided to go up Peres and dumped the Tekala route. Tukar plan lagi.

1km up towards Peres, the sun started to warm the ground. Glorious day, i thot.

The reward from nature made the Peres climb much easier than ever. I have been here thrice and had never completed the climb without a stop but on that very day, i had only one target - to ride all the way to the top.

And i did it.

Pure satisfaction. I dunno how to describe the feeling but it's the same feeling which i get each time i break a mental barrier. The feeling is addictive. The endorphin gushing through your blodstream is indeed a drug. You want it. You want to feel the sensation again and again, no matter how pain it is to squeeze it out. If you havent experience it, it's very hard for you to appreciate but to those who knows the feeling, you know what i'm talking about.

The first time i rode her, Peres was evil but the evil has turned into one of my favourite training route. She's not kind and still a tough nut to crack but she provides a very good workout for my wobbly legs.

After a long stop at the top (hoping and waiting that Dicky will turn up), I refuelled and ride down.

On the way down, bumped into Dicky and Bacin going up. Then at the Simpang Tiga, I met Chomel and his friend. Well, at least i manage to salvage some of the ruined plans.

Onwards to Bt 18, i did some speed work training, mashing the pedal consistently between 30-35kmh, sometimes up to 38kmh on the biggest ring and the smallest crank. Another good workout.

As always, mentally it's difficult to be training alone but sometimes you need it to see whether your hunger is still there.

Total distance : 44.6km
Total time : 1hr56mins
Total ride time : 1hr38mins
Calorie burned : 3218kcal

D.Damai-Bt Arang-D. Damai

2008-08-18T15:33:00.002+08:00

When almost everyone were doing Desaru and i had to skip it - i was left with almost nothing planned for the weekend.

Thusk far, i have been cycling mostly around southern KL routes.

For a change, i went cycling with my friend from the uni days, Tabira the Lone Ranger (i was told he rides alone most of the time). We havent met for a long time and it's ironic that we met on the comfort of the skimpy saddle.

Anyway, we rode together and left his house in Damansara Damai around 8am. We were talking and chit chatting, catching up on the loss time of friendship when suddenly a train from TBB passed us and rallied us to follow them to Puncak Alam. We followed the fast peloton (cruising at 35-40km/h) and i was struggling to keep pace with them. Up until Sg Buloh, we ditched them and turned into Kundang and headed straight to Batu Arang.

We stopped at a stall and refuelled. A few minutes later, it rained. Darn.

It was quite a long stop because we were still chatting and remisnicing the good old days and updating each other on the latest development. However, the rain didnt stop.

Well, we decided to weather the rain and cycled back. the stall patrons must be thinking we were crazy to ride back in that condition. I hate cycling while it's raining. It's wet, dirty, slippery, reduced visibility etc. However, we had no choice but to ride on coz Tabira had to go to work around noon at we have to be back before then.

On the way back, we climbed an oil palm hill and was rewarded with a beautiful scenery as we reached the top. From there, we turned into the main road which was quite flattish all the way. Tabira and me took turns to lead and we were cruising 30-35km/h. Tabira was a quite a fast rider (to my standard larr) and anything below 30kmh was slow for him. So, I tried to hang on while sticking to the biggest chain ring for as long as possible. This would be a good training opportunity, i thot. Cranking the pedal on the biggest ring for a sustainable period of time can really squeeze every bit of your leg muscles and the speed training was one helluva workout.The after effects stayed on my thighs right till the next day. Lunyai beb...

Traffic were quite heavy as we reached Sg Buloh and can sometime be dangerous. We held on together until we reached Damansara Damai.

Total distance : approx 67.5km
Total time : 3hrs 15mins
Total ride time : 2hrs 15 mins
Total calorie burned : 4237 kcal

I went home feeling satisfied.

DNA

2008-08-18T15:04:00.002+08:00

No... it's not the thang which they were looking for from DSAI on his sodomy case...

DNF... no... DNF is for people who had started a race but fell short of reaching the finishing line.

DNS... no... DNS is for people who had registered, paid the registration fee, collected the goodie bag, race number.. but did not turn up at the starting line.

DNA... yes... my kind of DNA is for people who had registered, has yet to pay the fee and did not arrive at the race site at all.

That's me. haha... trained so hard, chased for race registration on an already closed registration date, bought all the necessities and so much for the race-hype.... but in the end, i went DNA.

I had an 11th minute change of plan..oh, maybe it was on the 12th minute (if there's any)....

Well, it's kinda an unexpected emergency plan but it's well worth it.

Desaru, i stood you up.. race can wait.

Jittery

2008-08-14T12:18:00.004+08:00

I called up Mr Chan and he allowed a late registration. Now, im registered to race. And im panicking.

Anyway, the reason why i didnt bother to check Desaru's registration deadline was because I wasn't thinking nor intending to do it in the first place. To me, the DHIM distance was a bit too long and maybe im pushing my luck a tad too far.

But after last weekend's workout, i felt i should just give it a try. However, i know i wasnt really serious about it which explains the registration delay.

When i knew the registration was closed, i felt a mixed emotions between a relief and a setback.

A relief, cos the challenge is a bit intimidating. A relief, cos i think i need to get 'real' and come back to reality.

A setback, if i dont try this year, the next opportunity will be a year from now (provided im still healthy and injury free). A setback, if i dont try, i will not know how tough the challenge is.

Either/or it's in the mind.

As soon as Mr Chan's secretary said "You've been registered. See you in Desaru!", it dawned upon me that i have just sold my life, to some, the madness of excruciating and painful sport.

Why would anyone do this sport???? Dont ask me, i dont have the answer.

I'm exercising just for the sake of loosing the extra pounds..... but why i choose this sport? i get lotsa this question and i dont have the answer.

At the moment, i had the same feeling when i registered for my 1st tri, the A'famosa. Jittery. Not knowing what to expect gives you the butterfly in stomach sensation. I hate it. It gives me a sense of uncertainty. Not being in control of my destiny. Once again, im being pushed out of my comfort zone.

I hope, the lil' experiences i had with my two tris should give me an insight of what kind of pain ive committed too. Even then, i dont think anyone can imagine the pain until they get through it.

Well, what to do now? My target is to experience the challenge and keep my personal journey alive. I dunno whether i can finish the distance. infact i dont mind if i end up as a DNF. It's a monumental task just thinking about it. Having said that i will try to enjoy, get suck into the race atmosphere and the people.

To those who are reading the blog, dont you guys dare to leave me out there alone, okay?

Kalau korang dah abis pon, carik lar gua balik. Kalau korang pegi tapi tak race, sokong lar kuat2 and kalau korang tak pegi, doakanlah supaya wa bleh race dengan dengan selamat, k?

If my wife is reading this, i know i should be at home at the mo but i hope you can 'cover' it for me. I know it's not easy for you having someone like me in your life but betcha all your sacrifices will be forever etched into my memory bank and God will reward special people in a special way. If i had gone a bit too far in pursuing this insane passion of mine..... please forgive me .

Wish me luck, y'all.

Registration Closed

2008-08-12T16:22:00.004+08:00

I had overlooked the registration deadline. I thot we can register online like the other races.

It was my mistake.

There's a RM20 late entry charge and im willing to pay. Ive been trying to call Mr Chan on his hp but to no avail. voice mail after voice mail.

My bad. My bad.

Now, does anyone know how i can register?

Ohhh.. it's Desaru by the way...

Run

2008-08-11T18:41:00.004+08:00

On Sunday, i woke up around 530am and felt i had to do something.

My legs were still tired after the long ride the day before but i've told myself i needed to do a long run this weekend to see whether i've got the legs for next weekend.

Since i have no firm plans like others who're running at KOTR, Malakoff Penang Run, Genting Sempah ride etc i pondered my options at the edge of the heavenly bed.

Finally, I decided to surprise my mom.

After a light breakfast of oats and kismis, i left the house at 630am. I brought a Powerbar, 1 Powergel, dates and plain water.

It was another those efforts when i slayed my demons. Running alone around Alam Damai towards Bandar Tun Hussien Onn, exited at Kajang Highway, turned into Sungai Sekamat junction and finally reached my mom's house.

Legs were weak but spirits were sky high. I'd never imagined that one day i be running to mom's house for breakfast on Sunday morning.

My mom actually thought that i'd cycled there but she was shocked to find out that i ran there.

I was hoping to get at least 15km oso but it fell short. It was only around 13km and it took me 1hr 32mins. very very slow. The good thing was i still had my Powerbar and Powergel in my pocket unlike before where for a normal 10km run, i would have gulped two gels and an isotonic drink.

I burned approx 3117 kcal which gave a good total of calories burned for the weekend.

later, i went to play 2 hours of badminton with family and burned another 1987 kcal.

I spent the whole evening with family watching Olympics and had nap towards the evening. A deserving rest for the overly trained muscles.

MTDC-Lukut-MTDC

2008-08-11T15:47:00.004+08:00

Menu : MTDC-PD-MTDC
Actual : MTDC-Lukut-MTDC

Azwar, Jakull, Laif, Azmar, AJ, Shazly, May Senn, Kawan May Senn, Juli, Don, Zabil, Syaaban, Kawan Syaaban, Chipang, TZ, Adeline and yours truly.

Well, i was expecting a bigger crowd and was told that there will be a mix of speed demons and escargots but from the names above : except for Chipang and myself, can you identify any other escargots?

Everyone started quite slowly and soon after the 5km mark, Laif had to turn back due to some technical problem to his BMC. From thereon, the peloton cruised at a comfortable speed of 30-33kmh. However, as i was huffing and puffing trying to stay with the pack, Jakull - riding next to me with his iPod tucked in his ears was yawning. "Slow sangat arrr" he whispered. Cisss...

Anyway, at 20km mark, going down fast at the De Palma downhill, Azmar the saviour was unfortunately kissing the tarmac in a some kind of weird accident. I was a few meters behind him when it happened and i saw his front wheel kinda slanting to the right and a second later... BAMMM..!! he was on the ground. Shazly swerved to the left or else the Cervelo would be on the ground too. Azmar was in pain holding his shoulder very tight. We called Laif (luckily he'd problem with his bike) and he came 30mins later to take Azmar to the hospital.

As we had lost some considerable time at the crash site, the riders decided not to go to PD but to stop short at Lukut town. The peloton continued the journey and was cruising at a comfortable 30-33kmh. We re-grouped at Shell station for another 15 mins.

We then turned left heading towards Bukit Pelanduk and we were greeted with some climbs. The Bukit Pelanduk route was a continuous winding roads with strong crossing winds. Personnally, it wasnt as hard as Genting Peres but we were told that it was just part of the entire Bukit Pelanduk. To get to the 'real' Bukit Pelanduk climb, we should have turn right mid-way through. We escaped it. Haha...

Anyway, we reached Lukut town almost 11am and re-fueled. We had Capati, Puree, Nasi Lemak, roti canai - you name it and we cleared the entire can drinks in the fridge. "Air tin sudah habis larr, bang" the shop owner said with a smiling face.

We turned back and climb Bukti Pelanduk again. The sun was out in full force and burning our necks. It was steaming hot but everyone was loving it. The peloton went so fast that i had to drop back and mashed myself alone before Azwar accompanied me back to the to the Shell station. We re-grouped, refuelled and headed back to Bangi.

The last leg, i tried to keep up with the peloton but was dropped again and again. Finally, i decided to pace myself rather than grinding to bonk. The ride back to MTDC was a lonely affair but i have no qualms. I am getting used doing this crazy things alone anyway. Being left behind is almost like my second nature by now.

I reached MTDC around 130pm when the rest were already finished packing and driving home.

I waited for Chipang. Tracked back. Searching for him. He was cramping when we last saw him at the Shell station. I knew the feeling thus i dont have the heart to leave him alone.

After back tracking for 6km, i saw his bulky lonely figure, painful expression but an elephant sized desire to finish the distance. He reminds me of somebody i know dearly. I offered him a lift but he declined strongly. He wanted it. He wanted to complete it very badly. I followed him all the way back and eventhough he was still cramping, he presevered, pushed himself beyond his own imaginable belief and deservingly, he finished it. well done, bro.

Total time : 5hrs 34mins
total ride time : 3hrs 45 mins
Distance : 104.9km
total calorie burned : 7860 kcal

We were later told that Azmar was sent to Serdang Hospital and Doc Hisyam was on duty to help in expediting his treatment. Azmar suffered a fracture on his collar bone and a hairline crack on his shoulder blade. He was advised to take leave from training and will rearing some chickens at home for the next 2-3 months. Hopefully, he will recover soon.

Get well soon, IM Azmar!!

Why....

2008-08-08T08:05:00.002+08:00

I was about to sign-up and it happened again.

Each time when i feel i should give it a shot, somehow this somebody, someone will appear and tell me to back-out. After all the efforts and you want me to stand down?

I must admit sometimes it does have some effects on my self-confidence and worse, draining my spirit.

i dont understand what's the intention and why me..... but i am blardy sure that it fires me up.

Shoooohhhhh..... Go away and leave me alone.....

Why?

Downer

2008-08-06T14:43:00.002+08:00

I've been suffering from a freak diarrhea.

The longest ever diarrhea. It's been four days now and it's still bubbling in my stomach.

When i burp, it smells.
When i fart, it smells.
When i poo, it smells.
Same smell all the time.

Except for walking up 24 floors to my office every day, i have not been doing any other hard training for the past 4 days. Whatta a bummer. It's affecting my training regime. Will i ever be ready for DHIM?

Sighhh....

Fast Food Mummy

2008-08-02T20:04:00.007+08:00

Venue : Putrajaya-Cyberjaya- 3/4 Powerman route

The Plan : 90km bike, 10km run

Actual : 60++ bike, 3km run

The flat course provided us an opportunity to do some speed training and at some stretches we did 40kmh. Semput oiiii ikut bebudak Ironman nih training. Couldnt quite last their pace and backed out after several minutes of tailing them. Maybe that explained why we kinda lost our legs for the run. The flat course provided a different challenge especially when you are going fast. if korang ingat flat course is sap sap soey, think again. With a focused training plan, flat course can be as daunting as a hilly course. Pecut tak hengat....

Anyway, i burned a good 4336 kcal and went home smiling. Puas kayuh laju2. I had promised wifey to take her out for a belated 4th anni lunch.... so takleh lepak lelamer.

How could you resist.....

this....!!!!!!!!!!! Portobello...

this..........!!!!!!!

and this........!!!!

whalloped the whole rack

like a hungry barbarian.... grrrrrrrr

Later, me and wifey went to watch a movie. I wanted to watch Dark Night but hampehhh betullll... dah takdak...

We ended up watching The Mummy. Pretty disappointing. Wifey poked me many times as i was making my own 'music' in the theatre.

ahhhh... whatta a great Saturday

Alamarck...

2008-07-31T12:16:00.004+08:00

I was supposed to join a few mutants for an early ride. Yeah, 5am ride... but wa dah terlajak...

Pluss.... had to stay in bed coz i forgot it was our 4th anniversary....

Ouchhhh....

Lain kali jgn nakal

2008-07-30T10:59:00.002+08:00

This was what happened last Friday nite.

I was having a wonderful dinner at DBC's before my son got into a nasty accident. He was playing with other kids and suddenly i saw him lying face down on the driveway. I dunno what exactly caused the accident but there was a mini-volcano like wound close to his rught eyelid and blood was gushing down all over his face.

We brought him to Pantai Hospital ER.

Worried father (and angry too cos the Dr was taking time to treat my son). Son in pain. Bloodied shirt.

Dr warded him and we spent the nite together. Kesian dia. He didnt sleep well.. selalu terkejut and menangis2... maybe due to the trauma he went through the nite before.

Tired looking father. Been holding his son for 2 hours and sakit tangan oredi. He was also pissed because he's been told that there was no experienced enough Dr around at the ER to perform the surgery.
The morning of the surgery. He was still in pain and in terrible mood. Father still holding his son.
Post-op. He was back to his ownself. Running and jumping around. Ultraman Dyna saved the day.

Big Bro

2008-07-29T11:13:00.003+08:00

I dunno whether it's genetic, hereditary or plain disregard of good eating habit - almost all of my siblings have unfavourable BMI stats.

As individuals, we are generally active.... well, i mean we do play sports and do other mild physical sweating activities. The problem is but we are also good eaters. We love our food. We know the best eateries and when we have our own family gathering, be it at home or way, we WILL EAT..!! When we have our BBQ homemade dinner, not even Tony Roma's or Jake's can match our succulent steaks, lamb chops complete with homemade mashed potato, fries, delicious gravy, grilled garlic bread, multiple sauces and a host of desserts (oh yeahhh.. cheese cakes and kek batik).

However, in the last 10 years i think we'd 'outgrown' ourselves. Our lifestyle and eating habits have become a threat to our very own life.

We are just lucky that despite our humongous sizes, none of us has contracted any diseases (such as diabetes, hi-blood etc) yet.... maybe just yet.

My elder bro, Sher Khan, knowing something had to be done to correct the situation, he started this whole new lifestyle since February 2007. In short, he used to weigh about 125kg when he started and now, he is a proud 75kg man.

Later - myself, my sis, my lil bro and others got sucked into our new family culture and started our own weight loss and healthy life program.

For those of you looking for direction or guide, my big bro has just started his own blog to document his journey. I would recommend that you start reading and get inspired...!!! I CAN...

http://longliveandprosper.blogspot.com/

PD International Triathlon 2008

2008-07-24T08:02:00.006+08:00

Finally, i have time to update my race report.

I left KL with OP Jim at around 1600hrs on Sat, 19/7/2008 in a cheeful mood and feeling upbeat about my chances in PD.

However, as we passed the turn-off to KLIA nearing Nilai, we got stuck in a blardy traffic jam, again. I dunno whether it's a coincidence or not but it was at the same place and on the same day (day) where i got stranded going to my first tri in A'famosa in May 08. Somehow, I think traffic jam and triathlon have got a positive correlation between them. Luckily, this time i wasnt rushing for anything and we arrived in PD around 1830hrs.

Later that nite, i didnt go to the official carbo-loading dinner due to some confusion and i didnt have the ticket. However, IM Yusran came and brought 6 packets of out-of-this world beryiani with chicken and lamb. We had dinner amongst ourselves and the beryiani was excellent. Next time, i must recommend to Mr Chan to serve beryiani during carbo-loading night.

Later, i went to the carbo-loading dining hall to meet friends and fellow triathletes. Everyone were in jovial mood and we exchanged many good luck wishes to each other.

After the race briefing, went back to my room and ran through the final preparation before going to bed at abt 11pm. I was praying to God to let me sleep in peace unlike in A'famosa where anxiety took control which left me awake until dawn. I noticed that i was calmer and relax this time around and managed to catch a good nite sleep and well earned rest.

I woke up at 515am, went to toilet (twice..!!), eat light breakfast, vitamin and a Powerbar on the way to the race site. At the race site, i put my race kit into the basket, hooked my bike and went for body marking.

While waiting for race time, we took photos and mingled around with other athletes.

Me, nurina (super-mom with husband and 3 kids doing triathlon too) and no 437. Smiling face.

Transition area. Triathletes converged at the transition point organising their race kit. You can see that the rack are full. Some of the professional triathletes from all over Asia who'd competed in the Elite category the day before for ranking points had stayed over night and competing in the Olypic Distance (OD) too for recovery. aiyahhh.... gila betul lar dorang ni.

The race started at slightly after 8am and as the horn went off, we rushed and shoved each other to get into the water. The swimming course started from the beach and headed towards the open sea before we turned into the PD marina docking berth. We were lucky cos the sea was kind to us. No big waves. No strong current. Weather was fine too.

It was the first time i had swam that far in the open sea. 1.5km with approx 1,000 other swimmers. It was something which were unthinkable and unimaginable ever in my life. I'm was living outside my normal-ordinary-comfortable-predictable life as i threaded the water slowly.

Abt an hour later, i emerged from the sea like a Godzilla storming the city of Tokyo. As i was running and passing the shower area, i could see spectators raised their eyebrows, whispering to their friends in amazement pointing and looking at this bull-sized guy with massive jello-like stomach bouncing all over the place. Ahhhh... i dont care. At least i'm competing rather sitting around doing nothing like I was once before.

i took easily 5 mins at T1 and rolled my bike to the mounting area. Smiling face. High spirit and body felt okay.

I overtook quite a number of riders during the cycling leg cranking and mashing the pedal. I saw big trains and pelotons passing on the side of the road. Beautiful sight. The bicycle course runs through the hiway towards KL and turn right at the traffic going through a series of undulating rolling terrains. It was a very nice course.

In the last 15km, I drafted behind the guy in the above picture. Main slipstream siotttt... instead of working together, the guy kept trying to breakaway from me but i closed in each time he distanced away.

I got to T2 approx 1.5hrs later and some of the athletes had completed their running leg. Aiyaaaa... to be honest it can be a bit demoralising seeing these guys reaching the finishing line just when you were about to leave for your running leg.

Anyway, i tried to keep my spirit up without thining much of other athletes. After all, I'm only competing against myself only. My target was to complete the race and prove that A'famosa was not a fluke. I have only me standing in between the challenge and the achievement. still smiling.

when i started running, i was already about 1030am. Sun was bright and temperature has started to rise dramatically. By the time i got to the 5k mark, it was scorching and burning my neck. It was one of my most difficult 10km run as the running course was a boring, straight, no tree shades, no scenery except cows and run-out-of water water station. I had 1 Powerbar and 1 Powergel to keep my nutrition level up and provide the much energy energy to complete the course.

2km to the finishing line, suddenly my kidney hurts due to overheating and i felt a sudden urge to berak/poo too. i was really in pain from thereon and hoping that i wont be DNFed. Ironically, my body was holding quite well as i presevered in agony. Later i was told that the berak sensation is called runner's diarrhea due to the constant up and down movement of the body during running which may stimulate bowel activity.

Anyway, 400 meters to the finishing line, i could see people were going back already with the bikes nicely tucked on the cars and i thot, "Damn, there wont be anybody left when i reach the line."

After almost 4 hours of toiling in the water, heat and pain - i reached the finishing line with my arms raised in the air. No matter how long it took me to get there albeit swimming alone, cycling alone and running alone, getting to the line was indeed a sweet victory. A moment to saviour for the rest of my life.

The medal maybe small and cheap compared to the efforts you put in to get to the finishing line but the self-belief and confidence level that you achieved at the finishing was far greater reward than anybody can give you.

Finally, my first tri was the most memorable and my second tri was more significant.

Smiling face again.