This week run mileage - 80.32 km
Sunday - 24.3km (19km Lg - Hartamas + 5km Shape)
Monday - 7.3km
Tuesday - 16.3km (Morning run at Dam)
Tuesday - 1.83km (Evening run)
Wednesday - 13.92km
Friday - 16.67km
Cycling
160km
Sunday, 31 August 2008
Tuesday, 26 August 2008
21km yang menjadi 16km
Dah dapat e-mail dari Ishal pasal lari pagi Selasa kat Tasek Perdana. Pada mulanye Kam n Kar Yan nak join, tapi last last minit. Dalam pukul 4 pagi Kar Yan msg aku kata kaki dia sakit. Kam pun ada hal dalam pukul 8 pagi. Maka lari pagi pagi kena la cancel.
Elok la masa tu aku teringat yang Fong nak buat 20km kat Batu Dam, maka aku terus la sms dia, tanya plan dia tu jadi lagi ke idak. Good news - the plan is still on.
Sampai dam dalam pukul 6 pagi. Gila gelap, gila sejuk. Nak jalan kena pakai torch light, Tengah aku jalan sengsorang pegi boathouse, Fong sampai.
Kitorang buat 3 loop split.
Sebab 1 kali loop = 1.6km.
3 loop = 4.8km. Dah dekat dekat 5km
3 loop, berenti minum. Walaupun target dalam 20km, tapi kitorang buat 16 km. Aku seriously dah mental giler dah. Ulang - ulang kawasan sama je. Dah naik gile dah. Bukan penat badan, penat otak. Selamat ada orang lari sekali, kalau idak aku dah giveup dah.
Dapat la kurang kurang 16km pun..
Elok la masa tu aku teringat yang Fong nak buat 20km kat Batu Dam, maka aku terus la sms dia, tanya plan dia tu jadi lagi ke idak. Good news - the plan is still on.
Sampai dam dalam pukul 6 pagi. Gila gelap, gila sejuk. Nak jalan kena pakai torch light, Tengah aku jalan sengsorang pegi boathouse, Fong sampai.
Kitorang buat 3 loop split.
Sebab 1 kali loop = 1.6km.
3 loop = 4.8km. Dah dekat dekat 5km
3 loop, berenti minum. Walaupun target dalam 20km, tapi kitorang buat 16 km. Aku seriously dah mental giler dah. Ulang - ulang kawasan sama je. Dah naik gile dah. Bukan penat badan, penat otak. Selamat ada orang lari sekali, kalau idak aku dah giveup dah.
Dapat la kurang kurang 16km pun..
Saturday, 23 August 2008
David Goggins
Looking some info on Badwater ultramarathon,but stumble on some nice info.
Ultramarathon.
An ultramarathon (also called ultra distance) is any sporting event involving running longer than the traditional marathon length of 42.195 kilometers (26.21875 miles, 46,145 yards).
There are two general types of ultramarathon events: those that cover a specified distance, and events that take place during specified time (with the winner covering the most distance in that time). The most common distances are 50 and 100 miles, or 50 and 100 kilometers. Other distances/times include double marathons, 24-hour races, and multiday races of 1000 miles or even longer.
(taken from wikipedia)
Badwater UltraMarathon
The Badwater Ultramarathon describes itself as "the world's toughest foot race". It is a 135 mile (215 km) course starting at 282 feet (85 m) below sea level in the Badwater Basin, in California's Death Valley, and ending at an elevation of 8360 feet (2548 m) at Whitney Portal, the trailhead to Mount Whitney. It usually happens in July, when the weather conditions are most extreme and temperatures over 120 F (49 C) in the shade are not uncommon. Consequently, not many people—even among ultramarathoners—are capable of finishing this race.
(taken from wikipedia)
This is the same race that ultra marathoner Dean Karnazes went in, but then I stumble into some info regarding another participant, David Goggins.
David Goggins
Might wanna read on this
http://harlemrunner.blogspot.com/2008/03/david-goggins-revisited-respected.html
http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=content3808
http://www.defenselink.mil/news/newsarticle.aspx?id=46876
Well, enough said. Let see what can I do in Ironman, then we see about UltraMarathon.
By the way, so far for Malaysian, the only UltraRunner I know so far is Ngae(Sahara Man) and Omar Yip.
Ultramarathon.
An ultramarathon (also called ultra distance) is any sporting event involving running longer than the traditional marathon length of 42.195 kilometers (26.21875 miles, 46,145 yards).
There are two general types of ultramarathon events: those that cover a specified distance, and events that take place during specified time (with the winner covering the most distance in that time). The most common distances are 50 and 100 miles, or 50 and 100 kilometers. Other distances/times include double marathons, 24-hour races, and multiday races of 1000 miles or even longer.
(taken from wikipedia)
Badwater UltraMarathon
The Badwater Ultramarathon describes itself as "the world's toughest foot race". It is a 135 mile (215 km) course starting at 282 feet (85 m) below sea level in the Badwater Basin, in California's Death Valley, and ending at an elevation of 8360 feet (2548 m) at Whitney Portal, the trailhead to Mount Whitney. It usually happens in July, when the weather conditions are most extreme and temperatures over 120 F (49 C) in the shade are not uncommon. Consequently, not many people—even among ultramarathoners—are capable of finishing this race.
Currently, AdventureCORPS manages the competitive race from Badwater to Whitney Portal. The course route is specified, and the race is held annually. The field is invitation-only and limited in size. Demand to participate in the race usually far exceeds available spots. Rules have changed somewhat over the years: afternoon starts have been discontinued; the use of intravenous fluids now disqualifies a runner.
Course support is not provided. Each runner must arrange for his or her own support crew and vehicle. The crew provides their runner with his or her needs, including water, ice, food, gear, pacing, and first aid.
Runners who complete the course in sixty hours receive a commemorative medal; runners who complete the course in forty-eight hours receive a belt buckle. No prize money is awarded.
Current course records are 22 hours 51 minutes 29 seconds (men), set by Valmir Nunes, and 26 hours 51 minutes 33 seconds (women), set by Jamie Donaldson.
In the last few years, 70 to 80 people have competed in each race, with 20-40% failing to reach the finish line. So far there have been no fatalities.
(taken from wikipedia)
This is the same race that ultra marathoner Dean Karnazes went in, but then I stumble into some info regarding another participant, David Goggins.
David Goggins
Might wanna read on this
http://harlemrunner.blogspot.com/2008/03/david-goggins-revisited-respected.html
http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=content3808
http://www.defenselink.mil/news/newsarticle.aspx?id=46876
Well, enough said. Let see what can I do in Ironman, then we see about UltraMarathon.
By the way, so far for Malaysian, the only UltraRunner I know so far is Ngae(Sahara Man) and Omar Yip.
Friday, 22 August 2008
Running ?!! Huh?!!
I fucking hate running.I despise it. What is so great about running anyhow? That, is what I would say 13 years ago if you ask me about running. Running never would be in my top ten list. It won't be in any of my TO DO list.
I was in form 1 when my dad forced me to run due to my overweight problem, and also because I'm a lazy bum. At that time, my dad is still in the army. He could run everyday in MINDEF. Everyday and also in the fasting season. I always refer him as "orang gila". Every time when he ran with me, he would stop and start walking as I usually is slow and always crying while running(haha). And sometimes he would complain that he didn't break a sweat if he run/walk with me. If my memory serves me well It's a 3km loop, even though I think it's more than that. 5 km maybe.
Can't remember which year of KLIM it is. I did a 10km run with my dad accompany me. Well it's a near death experience, (haha). Mostly walking liao. My dad belanja the whole family a Macdonald because we (me and me dad) finish that race(walking).
Old memories huh.
I start back running as a process of loosing weight, I can't really remember when I did start doing it. Is it 2002 or 2003.After that it snowballed. From loosing weight, I end up in tug of war, which we need to run during training. And I still continue running because wanted to lose weight.
Then at some point I started to join races. I mean like, I have been running for a while now, why not test my self. Smart Tunnel run back in 2007 is my first run. It was like shit. Dehydration, hot. And I wear a long track pants, which in later part becoming quite heavy because of my sweats. Met a dude, a student which I cant remember from where. He intended to join KLIM but 10km only. Well, at first I was contemplated to join but then why not. And I didn't stop since that.
Since that race I have joined Pacesetters and RunnersMalaysia. Met wonderful friends who are also my teachers and inspiration.Uncle Wan, Cikgu Din, Rizal, Kim, Geraldine, Frank, Choi, Ronnie, Pele, Wong Sifu, Jamie Pang, Kak Haza, Tey, Saiful, Abu, Omar Yip. These are among friends which I could listed as there are still many I need to recall.
Nowadays I run because I like to do it. I love the feeling of it. The freedom. The coldness of early morning and yet at the same time, the warmth of your sweat spurting out. With the hint of peace in your head. Most people might said I'm overdoing it, over train. But that's the thing, most of the time I'm not training for anything. I just do it.
And for races, I join not because of winning, maybe some time I just want to see my time. But most of it it's just the pleasure of crossing the finish line.
Well that's just me. Addicted to run.
NOW. If you ask me about running. I would say, I love it.
One thing, if its not because of my dad. I might not be running.Hrm..
I was in form 1 when my dad forced me to run due to my overweight problem, and also because I'm a lazy bum. At that time, my dad is still in the army. He could run everyday in MINDEF. Everyday and also in the fasting season. I always refer him as "orang gila". Every time when he ran with me, he would stop and start walking as I usually is slow and always crying while running(haha). And sometimes he would complain that he didn't break a sweat if he run/walk with me. If my memory serves me well It's a 3km loop, even though I think it's more than that. 5 km maybe.
Can't remember which year of KLIM it is. I did a 10km run with my dad accompany me. Well it's a near death experience, (haha). Mostly walking liao. My dad belanja the whole family a Macdonald because we (me and me dad) finish that race(walking).
Old memories huh.
I start back running as a process of loosing weight, I can't really remember when I did start doing it. Is it 2002 or 2003.After that it snowballed. From loosing weight, I end up in tug of war, which we need to run during training. And I still continue running because wanted to lose weight.
Then at some point I started to join races. I mean like, I have been running for a while now, why not test my self. Smart Tunnel run back in 2007 is my first run. It was like shit. Dehydration, hot. And I wear a long track pants, which in later part becoming quite heavy because of my sweats. Met a dude, a student which I cant remember from where. He intended to join KLIM but 10km only. Well, at first I was contemplated to join but then why not. And I didn't stop since that.
Since that race I have joined Pacesetters and RunnersMalaysia. Met wonderful friends who are also my teachers and inspiration.Uncle Wan, Cikgu Din, Rizal, Kim, Geraldine, Frank, Choi, Ronnie, Pele, Wong Sifu, Jamie Pang, Kak Haza, Tey, Saiful, Abu, Omar Yip. These are among friends which I could listed as there are still many I need to recall.
Nowadays I run because I like to do it. I love the feeling of it. The freedom. The coldness of early morning and yet at the same time, the warmth of your sweat spurting out. With the hint of peace in your head. Most people might said I'm overdoing it, over train. But that's the thing, most of the time I'm not training for anything. I just do it.
And for races, I join not because of winning, maybe some time I just want to see my time. But most of it it's just the pleasure of crossing the finish line.
Well that's just me. Addicted to run.
NOW. If you ask me about running. I would say, I love it.
One thing, if its not because of my dad. I might not be running.Hrm..
Yay, Its FRIDAY..again
Thursday morning. Did a 21km run.All thanks to Ishal for this idea. Well, what can I say, I also are itching to do this run. Joined by Kam and Kar Yan. Start at 530, finish after 2hours 19min (inclusive stop at petronas, walking and crossing Jalan Duta).
Met AJ, Ariff, Ishal, Maysen and some other runners somewhere after Masjid Wilayah.
Kar Yan pace is quite fast, but still manage to follow la.
After that whole day sleepy.Hehehe..
Today did a slow 12km run.
Met AJ, Ariff, Ishal, Maysen and some other runners somewhere after Masjid Wilayah.
Kar Yan pace is quite fast, but still manage to follow la.
After that whole day sleepy.Hehehe..
Today did a slow 12km run.
Wednesday, 20 August 2008
Desaru Tri - Report
Desaru Tri = Mencemaskan
Desaru Tri = Penat macam haram
Desaru Tri = Kepuasan
Desaru Tri = Makan?
Pre-Race
Mekasih bebanyak kepada Kam sebab sudi tumpangkan aku ke Desaru. Siap belanja makan lagi, jasa mu tak dapat ku balas.Pergi sekali dengan Fong, so that makes 3 of us loh. Sepatutnye Jim Manan ngan Upiq join sekali, tapi disebabkan anak memasing masuk hospital, maka tak ikut lah diorang.
Trip ke Desaru dari Setiawangsa amik masa dalam 7 jam gak, termasuk berenti minum,makan,tandas.Sampai Desaru, sempat amik barang (nombor), siap tengok route beskal ngan route lari. Malam tu ikut CK ngan Yusran gi makan kat mana ntah, aku dah lupa.
Malam tu masuk bilik, siap siap kan barang ngan diri untuk race esok. Ouh, rumet gue ialah Kam ngan Kristof.
Race Day.
Bangun ala ala malas bangun je, pastu tak rasa pressure race pun, mungkin sebab race start pukul 10. Dalam kul 730 bangun pi brekpes. Pastu pi amik rim Ksyrium SL dari Shazly (thanks a lot Shazly). Pasang pasang ape sume, kul 9 turun balik letak basikal kat transition area. Pastu gi check out laut yang menderu deru..
Swim = Fun?
Pukul 10, race start. Ombak yang mild gitu membaling ku atas dah bawah. Aku banyak mengasingkan diri dari swimmer lain sebab aku panic, takde ruang nak berenang ape sume. First loop aku memang buang masa banyak sebab aku start slow, jauhkan diri, sesat (buat loop besar), second loop aku rasa ok sikit kot sebab aku ikut betul betul dengan tali buoy tuh.
Swim - 1h 15min
Basikal = Panas macam haram.
Kat t1 aku tengok tinggal berape kerat je beskal. Adei.Takpe, beskal gak macam biasa, blum ape ape aku dah telan satu hammerbar gel. First loop aku terasa amat la letih, sebab 1. aku tak dapat amik air ngan betul, 2. Minum recovery drink masa cycling tetengah panas menambahkan lagi dahaga. Aku tak split sangat masa aku cycling, tapi second loop aku terus berenti isik air, pastu aku maintain kan speed. Ada tempat aku push, ada tempat aku rilek. Jalan bukit bukau seyh..Aku dah mental atas basikal dah, pikir macam tak nak lari je. Rasa macam nak dnf je. Gila..
Lari = Menyamankan
Masa t2, memang aku rehat betul, letih seyh..Minum air recovery kejap. Pakai stokin, pakai Ipod. Memang amik masa aa..Sampaikan aku nampak awek Dino dah kuar, baru aku kuar. Memang lari slow slow ayam, berenti kencing jap. Pastu pace up sikit all the way. Ok la, aku ingat psycho macam KOTR tapi kurang aa, sebab jalan ber loop. Pastu boleh agak mana jarak ape sume. Later part lak hujan..huuu bessttt...Lega, nyaman, tak terkata aa..anyhow, ending pun hujan...
Lari = 2jam 04min, tapi official time = 2jam 11minit (main main lagi kat t2)
Malam tu CK ajak makan lagi, maka layan la makan walaupun kepala dah pentoi semacam..wuhuu..Dapat gak layan barang Razani, murah murah bebb..
Post race..
Nak citer ke, balik la ...ape lagi
Desaru Tri = Penat macam haram
Desaru Tri = Kepuasan
Desaru Tri = Makan?
Pre-Race
Mekasih bebanyak kepada Kam sebab sudi tumpangkan aku ke Desaru. Siap belanja makan lagi, jasa mu tak dapat ku balas.Pergi sekali dengan Fong, so that makes 3 of us loh. Sepatutnye Jim Manan ngan Upiq join sekali, tapi disebabkan anak memasing masuk hospital, maka tak ikut lah diorang.
Trip ke Desaru dari Setiawangsa amik masa dalam 7 jam gak, termasuk berenti minum,makan,tandas.Sampai Desaru, sempat amik barang (nombor), siap tengok route beskal ngan route lari. Malam tu ikut CK ngan Yusran gi makan kat mana ntah, aku dah lupa.
Malam tu masuk bilik, siap siap kan barang ngan diri untuk race esok. Ouh, rumet gue ialah Kam ngan Kristof.
Race Day.
Bangun ala ala malas bangun je, pastu tak rasa pressure race pun, mungkin sebab race start pukul 10. Dalam kul 730 bangun pi brekpes. Pastu pi amik rim Ksyrium SL dari Shazly (thanks a lot Shazly). Pasang pasang ape sume, kul 9 turun balik letak basikal kat transition area. Pastu gi check out laut yang menderu deru..
Swim = Fun?
Pukul 10, race start. Ombak yang mild gitu membaling ku atas dah bawah. Aku banyak mengasingkan diri dari swimmer lain sebab aku panic, takde ruang nak berenang ape sume. First loop aku memang buang masa banyak sebab aku start slow, jauhkan diri, sesat (buat loop besar), second loop aku rasa ok sikit kot sebab aku ikut betul betul dengan tali buoy tuh.
Swim - 1h 15min
Basikal = Panas macam haram.
Kat t1 aku tengok tinggal berape kerat je beskal. Adei.Takpe, beskal gak macam biasa, blum ape ape aku dah telan satu hammerbar gel. First loop aku terasa amat la letih, sebab 1. aku tak dapat amik air ngan betul, 2. Minum recovery drink masa cycling tetengah panas menambahkan lagi dahaga. Aku tak split sangat masa aku cycling, tapi second loop aku terus berenti isik air, pastu aku maintain kan speed. Ada tempat aku push, ada tempat aku rilek. Jalan bukit bukau seyh..Aku dah mental atas basikal dah, pikir macam tak nak lari je. Rasa macam nak dnf je. Gila..
Lari = Menyamankan
Masa t2, memang aku rehat betul, letih seyh..Minum air recovery kejap. Pakai stokin, pakai Ipod. Memang amik masa aa..Sampaikan aku nampak awek Dino dah kuar, baru aku kuar. Memang lari slow slow ayam, berenti kencing jap. Pastu pace up sikit all the way. Ok la, aku ingat psycho macam KOTR tapi kurang aa, sebab jalan ber loop. Pastu boleh agak mana jarak ape sume. Later part lak hujan..huuu bessttt...Lega, nyaman, tak terkata aa..anyhow, ending pun hujan...
Lari = 2jam 04min, tapi official time = 2jam 11minit (main main lagi kat t2)
Malam tu CK ajak makan lagi, maka layan la makan walaupun kepala dah pentoi semacam..wuhuu..Dapat gak layan barang Razani, murah murah bebb..
Post race..
Nak citer ke, balik la ...ape lagi
Monday, 18 August 2008
Desaru Tri
Desaru DONE!! At last. Gila takut aku ngan distance Half IM nih. Lagi lagi part swim.
Swim : 1hour 16min
Bike : 3hours 7min
Run : 2hours 11min
Walaupun aku rasa run tu 2hours 4min. Gila lama aku lepak kat transition 2. Minum air, pakai stokin, pakai ipod. Pikir nak pakai fuel belt ke idak. Last last dah nampak awek Dino gerak baru la aku terhegeh hegeh nak lari. Itu pun kena stop jap, tekencing..
Swim, perghh..ada rasa best sebab ombak. Tapi penat gak aa, first time buat 2km. Trenin malas, padan muka.Memula dah masuk dalam group reramai, tapi aku yang keluar, panic giller aku ..Kiri kanan, depan belakang semua kaki..Janji swim settle.
Bike, herm..Lap pertama tu penat gak aa, ngan air tak boleh nak capai, asyik terjatuh je cawan.Second lap aku terus berenti, refill terus, habis citer.
Selamat part last cycling tuh dah hujan sesikit, pastu masa lari dah hujan terus. Best...
Ngantuk ngantuk..nanti ku buat report lagi detail..hohohoho
Swim : 1hour 16min
Bike : 3hours 7min
Run : 2hours 11min
Walaupun aku rasa run tu 2hours 4min. Gila lama aku lepak kat transition 2. Minum air, pakai stokin, pakai ipod. Pikir nak pakai fuel belt ke idak. Last last dah nampak awek Dino gerak baru la aku terhegeh hegeh nak lari. Itu pun kena stop jap, tekencing..
Swim, perghh..ada rasa best sebab ombak. Tapi penat gak aa, first time buat 2km. Trenin malas, padan muka.Memula dah masuk dalam group reramai, tapi aku yang keluar, panic giller aku ..Kiri kanan, depan belakang semua kaki..Janji swim settle.
Bike, herm..Lap pertama tu penat gak aa, ngan air tak boleh nak capai, asyik terjatuh je cawan.Second lap aku terus berenti, refill terus, habis citer.
Selamat part last cycling tuh dah hujan sesikit, pastu masa lari dah hujan terus. Best...
Ngantuk ngantuk..nanti ku buat report lagi detail..hohohoho
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