And the running continues...

I have been quiet lately. Too many things going on, and so I spent little or no time to write anything.

Back to running, currently I am running about 45-50km per week. Also I am more conscious about my running mechanics, i.e. the foot landing, the arm movement etc. It is like a re-learning to run all over again.

I didn't participate in recent runs because of clash of priorities. It is always family comes first for me. Even for my training, I need to ensure that I don't spend too much time until my spouse and children feel and complain about it.

I thought of increasing my weekly minimum mileage to about 60-70km (to improve my fitness/pace), but I think I will sacrifice too much time from sleep and family, not a good idea. I received not from one, but at least three people, a same email about a corporate CEO who ran marathons died young. It was allegedly due to lack of sleep.

Anyway, I am putting different things in my trainings, e.g. short interval training and strength training. Interval training is really a struggle for me. It is very tough for me for go through my short interval session. Sometimes, I feel the cramp and nausea after the interval training.

I am also having a slight intermittent heel pain on my right foot for 2-3 weeks now. Reason is still unknown, that makes it a bit frustrating. I just have to figure it out and see if it will heal soon.

My next run is on 14 Mar, the Bareno Run 15km. I hope I can be 100% by then.

Where is the hunting?

Since our team last win in the Open hunt, we have not had the opportunity to hunt again. Not that there were no hunts out there, but rather it was our own separate priorities that kept us occupied. Even for a simple lunch or coffee is also a challenge. I'm still conscious that we haven't celebrate our last success yet.

One of our team members is getting marry soon. And the company treasure hunt is coming up. He said he won't be able to make it. I guess it will be a scratch team this time. So I'm not setting any expectation for the coming closed hunt.

I mentioned earlier somewhere in my old posting that I wanted to write more about the last Open hunt. I did write something about it, but I just deleted the post somewhere somehow. I guessed I just didn't feel like it (to share). I didn't want to invoke an old topic/event and trigger more debate. One thing that I can express, is that we felt the booing (by certain people) that night when our team was on stage was inappropriate, even though we were not bothered by it.

Due to various reasons, I thought about quitting treasure hunt, just walk away, just that. In fact, this thought resurfaces every now and then. But the love for the sports still keep my interest going. I just hope I can still enjoy treasure hunt the way I want to. Just enjoy it, it is that simple.

New Balance Pacesetters 30KM 2010

BP, Cornelius and I after the grueling NB Pacesetters 30km race.

The run in 2010 is getting tougher and tougher. With all the steep hills along the race course of New Balance Pacesetters 30KM 2010, I think most runners will find satisfaction just to complete it.

As for me, I found great satisfaction in conquering the super-hilly route and exceeded my target (2 hrs 45 mins) for this race.

The day started at 3:40am when my alarm sounded and woke me up to prepare myself. This time I need to pick up the master from KK, Cornelius from his hotel to the run venue. He is a friend, a keen runner cum master treasure hunter and a blogger too. See his site here.

After I fetched Cornelius, I parked in Bukit Aman car park and met BP there. We walked to Padang Merbok, the race Start/Finish place, together.

We did some light warm-ups after we deposited our bags. The 30km race started on time and we were on our way to the "super-hilly" course.

I was running at about 5 mins per km pace at the beginning and met Julia Lim around the 1km mark. She is a strong and fast runner and has improved so much over two years. Now she is consistently among Malaysia top 10 half-marathon runner in her age category. She finished on the podium in some races too. I decided to pace with her as I roughly knew her pace. I needed someone to pace with so that I would not push too hard at the beginning.

It turned out to be a good move as we paced each other, often exchanged lead and it was a motivation especially when we climbed the long steep hills.

Only at about 25km, I eased up a bit and let Julia to lead the way. From then on, I just ran at around a pace of 5'30" per km.

At the finish line, I timed myself at 2:35:49. Average pace was 5'12" per km. I exceeded my initial target for this race. I felt good after the race as I knew I could have push harder. I guessed I was a bit reserved and didn't want to risk injury on this super-hilly course.

I saw Julia right after the finish line and congratulated her. It was her first 30km race too.

Then I quickly grabbed something to drink and eat before proceeded to take my medal and goody bag. Then I collected my camera bag and started shooting the runners' finishing photos at around 8:43am.

I saw Cornelius coming back around 3 hrs 10 mins (gun time). He was quite happy to finish with that time as it was way inside his target (3 hrs 45 mins). I snapped his finishing photo and continued my unofficial duty to snap photos for other runners.

I snapped quite a lot of photos for my other runner friends. It was a good feeling for me knowing I can share those photos with them later.

BP came back after 3 hrs 29 mins. It was a punishing run for him too especially he hasn't done any long run (20km or more) since PBIM09 due to injury of his knee. He said later he almost cramped from 25km onwards.

I also met my primary school classmate, Sharon. She finished her maiden 20km in 2 hrs 20 mins (I think) and she was happy about it. On Friday, she trained until her leg muscles were sore and luckily she recovered in time.

After that I continued to shoot until around 9:20am and then I met up with BP and Cornelius to snap more photos. I didn't have much time to stay longer to catch up with my other runner friends and my wife was waiting for me at home. So we went back to our cars and I sent Cornelius back to his hotel.

I am processing the photos that I took and will upload to my Multiply site soon. Please visit my album later.

It was another good run and a very tough one also. I hope to improve on my speed and I know I must work harder to do that.

I heard some elite runners ran the wrong way in some turns where no road marshal was there to direct them. This incident caused some elite runners to lose their positions (they were heading for podium finish). Also there were no medal and finisher T-shirt for slow runners that finished late. These shortcomings were really unfortunate and I believe Pacesetters will look into this to ensure it will not happen again.

I wore this on that Sunday (race day) morning after I came home & took my shower. Then I went CNY shopping in downtown KL (show-off?).

Until next run, do train hard and stay healthy.

Spies on the run and route map of 2010 NB 30KM

I collected the running bibs for the New Balance 30km 2010 on Saturday. This time BP and I got interesting running numbers. I got the James Bond's number and BP is Agent 008. It is an ong number also since it is number 8.

We registered quite early when the race was scheduled in Putrajaya. Then it was moved to Padanag Merbok. Bad news for most runners as the running routes around that area are mostly hilly. See the elevation view of the NB 30km route below from MapMyRun.com.

Elevation view of the 2010 NB 30KM route. (click for better view)

See the route map here.

2010 NB 30km route map (click for larger view).

I did a long run today. This was to train for the race on 17 Jan. I ran from Bukit Aman to Solaris Mont Kiara and then to Petronas Sri Hartamas and then return the same way. Mostly overlap with the race course. The total distance was about 26km (according to my Suunto GPS). I did it with the time about 2:27:58. Hopefully this is good enough training to prepare for the hilly course (so that I will suffer less).

This morning I saw so many runners running the usual Bukit Aman - Petronas Sri Hartamas route. I met so many runner friends during my run. I think everyone was preparing for the race next Sunday or for the Putrajaya Night Marathon (that I confirmed not running because of a wedding dinner and lack of training). The morning sun was already shining brightly and hot at about 8:00am. This will be another challenge come race day. So, fellow runners please be prepared.

Saucony Pacemakers New Year Run 2010

Celebrating New Year Day and my wife's birthday in Pacemakers New Year Run 2010.
(Thanks Tey for the photo.)

Climbing the staircase. (Thanks Eugene Chan for the photo)

My first road race of the year, and it was on the first day of 2010. What made it even special, it was also my wife's birthday and she ran with me in the Saucony Pacemakers New Year Run 2010 at the Lake Garden.

I was still recovering from sickness. I got a terrible flu since Christmas and it developed into a nagging cough. I cough until I feel my lungs about to fly out and breathing also becomes difficult. At the peak of it, I coughed while I was sleeping, thus making my sleep effectively no sleep. When I tried to train or run while still recovering, breathing was not as smooth as I wanted it to be. So my weekly mileage for the period leading to the race was pathetic.

We arrived early at about 6:35am. We collected our timing chip (Championchip) and did some light warm up. The race started a bit late as the organiser was still not ready as some volunteers were missing in action. My wife and I waited near the starting line and I met Kwang Leng and Chuah Seih Seng, both fellow runners.

When the race did start, I thought I ran too fast at the beginning and I was huffing and puffing before the end of lap one. I noticed my heart rate was also quite high. First Kwang Leng overtook me and then Chuah. I couldn't pace with them then. As it was a 4-lap (total about 12km) race around the lake with >100+ steps of staircase to climb on each lap, I decided to pace slower in the second and third lap. Indeed, the staircase was a nightmare for me and most (if not all) runners. Your heart rate can skyrocket at the top of the climb, effectively making you very chuan (short of breath).

On the final lap, I decided to pick up the pace a little bit. That was after I was lapped by the eventual champion just before the end of my third lap. In the end of the final lap, I sprinted as fast that I could and overtook a few runners before the finish line. I finished in 12th position in my age category (35-40) in the time of 1:10:16, not a good result I think. I probably need to train harder on my speed training.

Then I met my wife at the finish line. She finished 7th in her category, earlier than me because the lady runners ran a 3-lap race for a total distance of 9km only.

My wife and I then grabbed some light breakfast. I chatted with Chuah and Kwang Leng and went back soon with my wife. It was a good start to another running season. Hopefully, I can improve from here. Until the next run, do train hard and stay healthy.

Malakoff KL 12km/7km run 2009 - My race report

The Malakoff KL 12km/7km run 2009 was held in Bukit Kiara Equestrian & Country Club. I was there today with my wife to run in the 12km run. Last year, I didn't join this race so I was not sure what to expect actually.

We arrived early at about 5:40am and parked at Security Commission car park. Then we just walked a few hundred metres to the Start/Finish line. This time, I didn't really know what target to set since I didn't run a 12km race before. But I wanted to try to do a sub-hour run, although the race course was very hilly. The 12km runners were to run the Jalan Beringin loop in Bukit Damansara twice. I told my wife of the hilly course and she dreaded it.

The race started on time and I was running at 5:00 minutes/km pace initially. The first steep hill was just near the road from Securities Commission to Bukit Damansara. This place was familiar to me as I had joined some treasure hunts which started from here.

There were more hills to come. Each loop got 3 hills if I remembered correctly. If I add the first one, then the 12km run got total of 7 hills for the runners to conquer.

It was the most challenging run I had ever participated. I did a long run of 16.5km a day earlier and I guessed I still recovering from it. Nevertheless, I offered no excuse because I didn't think it mattered much anyway. I am still improving myself to be a better runner.

In the end, I came back to the finishing straight and crossed the line with an unofficial time of 1:01:10. So my target was not achieved. A bit disappointed I felt but overall I was positive about it. The weather condition was kind (cloudy and cool) and the run was organised very well. I enjoyed the run although it was the most challenging for me.

My wife came back around 1 hour 25 minutes and I showed her where to get the breakfast and goody bag. I was shooting photos then. I realised also, being a runner and photographer at the same event was really difficult to focus (to do both roles well). I didn't manage to shoot the finishing photos of most of my friends.

The best moment that I captured was a male runner (with bib number A0171) wearing a suit jacket with running vest and long slack pant (with running shoes of course) carrying a bouquet of red roses to the finish line and then proposed to his girlfriend on his knees. It was a romantic moment. I guessed the girl was very touched and the guy happily put the ring on her finger. See photos below. Anyone knows the couple, please drop a line here. I wish to send them the original photos. More photos can be found at my Multiply site here.

"Will you marry me?"

The ring is on the finger, the love is in the air.

The proposal struck and reminded me again that running was not all about getting better result or setting faster time. In this case, at least it was about changing the life of a couple, forever.

Until next run, do train hard and stay healthy.

Malakoff 12km/7km run 2009 - Important notice

The bib collection booth is opposite of the Pacesetters office.

Look for this booth.

The 12km male runners will be given the white dry-fit vest. Female 12km runners the bottom orange dry-fit vest. 7km runners cotton T-shirt only.

I just came back from the bib collection for Malakoff 12km/7km run 2009. The bib collection today 12 Dec 2009, 9:00am-5:00pm is at the Pacesetters office in Lorong Jugra, off Jalan Klang Lama.

I met follow Pacesetters there, setting up the booth for the bib collection. I saw SH (Yin's mom), Kenny Tan, Marianne and Sook Ying. The bib collection is a breeze for me. Thanks!

Important notice:

1. Due to the change in Start/Finish location within the Bukit Kiara Equestrian Club, the 6km run now is a 7km run.

2. Runners are NOT allowed to park inside the Bukit Kiara Equestrian Club. Parking recommendations:
-Security Commission (~500m)
-National Science Centre (~600m)
-Sime Darby Convention Centre (2km)
-Desa Seri Hartamas shoplot area (3km)

PLEASE DO NOT park along the roads entering and exiting the Bukit Kiara Equestrian Club or along the race course because this will make it unsafe for the runners and inconvenience to the public.

3. Shuttle bus service available from Desa Seri Hartamas (Kiwi Xpress Bistro) to Race Start. Time: 5:40am, 5:50am, 6:00am, 6:10am, 6:20am, 6:30am

4. Shuttle bus service available from Race Finish to Desa Seri Hartamas (Kiwi Xpress Bistro) Time: 10:00am, 10:10am, 10:20am, 10:30am, 10:40am, 10:50am.

5. Please bring along your receipts for the collection and a refundable RM10 deposit for the timing chip for those taking part in the 12km distance.

6. Next bib collection is on 19 Dec 2009, 9:00am-5:00pm, at Kiwi Xpress Bistro Garden.

7. Race Schedule:
20 Dec 2009 (Sun)
5:30am arrival of runners
6:30am 12km runners collect start ribbon at starting line
7:00am 12km race starts
7:01am 7km runners collect start ribbon
7:15am 7km race starts
8:00am breakfast @ cark park 2
9:30am prize @ car park 2

8. Things to do after race:
- return start ribbon and get one bottle of water @ car park 3
- follow lane to car park 2
- remove your timing chip (12km) as you lining up
- collect finished medal, goody bag and breakfast voucher (entitle you to one main meal & one dessert only)
- return timing chip for 12km runners and collect RM10 in return @ car park 2
- get your light breakfast @ car park 2