Weekend ride : 25/7/2009

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.

Recovery

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.

Brick... sort of

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.

Race Report - NB15k

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

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...

Kapas-Marang 2009 : Report

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

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

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......

Jog and tennis

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)

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

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

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.

36

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

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...

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.

Gulpppp...

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

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

Gulppp....

Smell like teen spirit

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

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

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

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.