tag:blogger.com,1999:blog-27546760581597589412024-02-20T17:12:02.139+08:00ChoonShih's Rays of LifeChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.comBlogger462125tag:blogger.com,1999:blog-2754676058159758941.post-11340440434245070692016-08-04T07:00:00.000+08:002016-08-04T07:00:28.863+08:00Completed Full MarathonsIt is amazing to see people who have completed 50 full marathons, 100 marathons, or some even tens and hundreds ultra marathons. I would like to compile a list of marathons that I have completed, although it is listed in the right panel but what if it is gone one day, at least I still have a copy here :P<br />
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<strong><u>Completed Full Marathons:</u></strong><br />
<ol>
<li>28/05/11 - Sundown Singapore Marathon 05:43:40</li>
<li>24/06/11 - Standard Chartered Kuala Lumpur Marathon 05:22:43</li>
<li>20/11/11 - Penang Bridge International Marathon 04:43:58</li>
<li>27/05/12 - <a href="http://choonshih.blogspot.com/2012/05/race-report-hatyai-international.html">Hatyai International Marathon</a> 04:29:49</li>
<li>24/06/12 - <a href="http://choonshih.blogspot.com/2012/06/race-report-standard-chartered-kuala.html">Standard Chartered Kuala Lumpur Marathon</a> 04:04:59</li>
<li>09/09/12 - <a href="http://choonshih.blogspot.com/2012/09/race-report-river-jungle-marathon-2012.html">River Jungle Marathon</a> 04:31:16</li>
<li>16/09/12 - <a href="http://choonshih.blogspot.com/2012/09/race-report-taiping-international.html">Taiping International Marathon</a> 04:42:18</li>
<li>18/11/12 - <a href="http://choonshih.blogspot.com/2012/11/race-report-penang-bridge-international.html">Penang Bridge International Marathon</a> 04:07:08</li>
<li>21/04/13 - Island Ocean Marathon 04:40:47</li>
<li>26/05/13 - Hatyai International Marathon 4:39:37</li>
<li>01/09/13 - River Jungle Marathon 4:47.17</li>
<li>29/09/13 - Standard Chartered Kuala Lumpur Marathon 4:55:58</li>
<li>17/11/13 - <a href="http://choonshih.blogspot.com/2013/11/race-report-penang-bridge-international.html">Penang Bridge International Marathon</a> 3:51:59</li>
<li>30/03/14 - Pabon Marathon 4:47:32</li>
<li>25/05/14 - Hatyai International Marathon 4:22:29</li>
<li>16/11/14 - Penang Bridge International Marathon 04:49:40</li>
<li>24/05/15 - Hatyai International Marathon 5:10:16</li>
<li>22/11/15 - Penang Bridge International Marathon 3:56:02</li>
<li>29/05/16 - Hatyai International Marathon 3:59:44</li>
<li>07/08/16 - Standard Chartered Kuala Lumpur Marathon ???</li>
</ol>
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Let's grow the list to include more marathons from different places of the world...<br />
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If I have not compile this list, I will not miss this great milestone, my 20-th full marathon is the coming Standard Chartered Kuala Lumpur Marathon 2016.... yay....</div>
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ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-30703378798685373152016-08-03T10:05:00.003+08:002016-08-03T10:05:33.306+08:00Things I have done before PBIM 2013 (4/4) I cannot recall when and why I left this blog behind... or I should say, I cannot recall when and why I spend more of my time on more important priorities. As I was checking back this blog, not because I wanted to but because someone reminded me about this, my friend/colleague shared my blog and I was really embarassed for not finishing my sharing on things that I have done for PBIM 2013. Just to make myself aware of this, today is 3rd-August-2016, it is already 973 days since I left here.<br />
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Let's finish what supposed to be done almost 1K days ago -- finish the write up.<br />
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Below are the topics that I have covered:<br />
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<a href="http://choonshih.blogspot.my/2013/11/things-i-have-done-before-pbim-2013-14.html" target="_blank">Things I have done before PBIM 2013 (1/4)</a> - Goal setting, know your race course, training plan<br />
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<a href="http://choonshih.blogspot.my/2013/12/things-i-have-done-before-pbim-2013-24.html" target="_blank">Things I have done before PBIM 2013 (2/4)</a> - Mileage, identify weaknesses, focused workouts<br />
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<a href="http://choonshih.blogspot.my/2013/12/things-i-have-done-before-pbim-2013-34.html" target="_blank">Things I have done before PBIM 2013 (3/4)</a> - longer run, progression run<br />
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<strong>9. Eat, rest and recover</strong><br />
<ul>
<li>Many people would think that more runs equals to faster pace and better endurance, it is correct if certain conditions are met.</li>
<li>I paid attention to how I felt everytime I finish a run, a hard workout like tempo run or a long run. I often do tempo run in the evening and I felt exhausted after the run, especially after a long day at work then it is compounded with a run to expand my limits. For weekend morning LSD, it is even worse that I felt very tired and tend to do nothing. All this is not good for a balanced lifestyle because running is stealing more time that it is required from me.</li>
<li>I did some reading and I found one very important quote.</li>
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Recovery is the time that makes you a stronger runner</div>
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Then, I made some changes in my eat, rest and recovery routine. Previously I was not taking anything except normal Malaysian food as a run, but I have tried to drink chocolate milk after a run and the effect was quite good. Besides, I have started to take protein extract from soya beans after LSD to help my body recover faster. The soreness significantly reduced the next day.<br />
<li>Beside doing stretching, a gentle massage or using a foam roller helps too. I applied some massage oil on the thigh and calf muscles and massage it every night after hard work outs, it was 'painful' but the after effect is good.</li>
<li>I also make sure that I had enough sleep every night, for me 7-8 hours is sufficient. 7-8 hours quality sleep is very luxurious to me now because I have 'entertain' my one and a half year daughter nowaday, it was possible last time.</li>
<li>When I eat correctly, rest sufficiently, I can feel that I recover faster and I can push harder during the next workout. Practically, it is just like run, eat, sleep, repeat.</li>
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<strong>10. Be positive and exceute</strong><br />
<ul>
<li>Race day is like examination day. The closer it gets, the more things that you feel it is not alright but this is normal.</li>
<li>I have had set a clear goal and I have designed a good training plan to direct me towards the goal. I executed 70% of it, cannot claim a 'distinction' for myself but I have gave my best in the midst of daily things that I have to settle.</li>
<li>I knew the route very well, I knew my weakness, I have had tweaked my training to improve my weaknesses. I even stretched myself a little bit in every ends that I could and it is race day, there is nothing more that I could do other than deliver the result.</li>
<li>Well fueled and rested body is my utmost priority in the race week. I did my best to accommodate everything else, delegate when possible, what else do I need?</li>
<li>The answer is simple - I wish that the weather is on my side (but what if not)? So, to keep myself focus is not an easy job, I told myself to trust the process, to trust the workouts that I have done, to believe in myself that I can do it. We cannot do everything that we could and stand at the starting line and doubting ourselves, then what is the points of doing the marathon trainning for weeks and months?</li>
<li>No matter how, when I am racing for a target time, I will tell myself I CAN do it at the starting point. I will tell myself that I am doing ALRIGHT all the way, I always encourage myself in every 5km splits, although it was always dreadful in the last 10km but I will constantly tell myself to take it 1km by 1km.</li>
<li>My advise for all, remove negative thoughts from your mind, I know sometimes we doubt ourselved why we pay to suffer, why I am so stupid, "I should sleep in the bed now" will pop out from nowhere, it is important to remember why we want to do it at the first place - that is the goal. Manage your mind, let the mind leads and the body will follow.</li>
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To read about my PBIM2013 race report, you can click <a href="http://choonshih.blogspot.my/2013/11/race-report-penang-bridge-international.html" target="_blank">here</a>.</div>
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ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-41956187161226255582013-12-11T14:30:00.002+08:002013-12-11T14:30:57.901+08:00Things I have done before PBIM 2013 (3/4) <br />
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Seems like I am talking nonsense in <a href="http://choonshih.blogspot.com/2013/11/things-i-have-done-before-pbim-2013-14.html" target="_blank">Part 1</a> and <a href="http://Things I have done before PBIM 2013 (2/4) " target="_blank">Part 2</a>, but anyhow I am committed to finish all 4 parts, so I have to do it now.<br />
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I have made some changes of the way I trained for PBIM. It might sounds a bit difficult or stupid but I truly believe that I have benefited from the changes and I recognize them as positive changes. <br />
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<b>7. Longer run for each run</b><br />
<ul>
<li>Last time, I used to run 5 to 7 km for each easy session because I saw that in people's training plan and even some of my running buddies are doing that.</li>
<li>After listening to Dr.Francis who recommended the 10K x 5 + 20-30K plan. I decided to switch and try that plan since he has done it, the margin of error is low. It is not that the 5K and 7K easy run is not working but rather the benefits that you expect to get from it.</li>
<li>Just do some simple mathematics, if I am doing a 5K easy run and increased to 10K easy run, it is a 100% increment!!!! If I am doing a 7K and now 10K, it is still a handsome 43% of extra work.</li>
<li>Of course at the beginning, my body faced tough times adapting this but that is the time determination and persistence play their role. If feel not well, take it slowly and try again the next day, or take a day off.</li>
<li>When the 40% of extra work stacks up over a few weeks, I feel the difference. I think 10K is the minimum I had to do during easy run days, that was the commitment that I have made to myself.</li>
<li>In some days, I stretched it to 12 or 13K, which have brought great benefit for me to run economically and laid a good fundamental to nail the Sub-4 full marathon.</li>
<li>After certain period, you will notice that running the 10K is getting easier and easier, which means your aerobic fitness is improved. I was running at 5:30 - 5:50 pace for easy run at the beginning but at the peak of the FM training, my easy pace could up to 5:05 - 5:15 min/km.</li>
</ul>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgbeV14Jqf3Nt-17vVuWt17UyIPRgVAewkA9kflgRCSzrzMbLKy5PVw6wQIe1WeMyjGBc8u6wHjLz6ZP8p8sCqqj_Xo5shfNcgYxmtb3w6PIG20bVh-9TT4N160d-UFhB_DMFkIzZyu7c1/s1600/Easy-b4.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgbeV14Jqf3Nt-17vVuWt17UyIPRgVAewkA9kflgRCSzrzMbLKy5PVw6wQIe1WeMyjGBc8u6wHjLz6ZP8p8sCqqj_Xo5shfNcgYxmtb3w6PIG20bVh-9TT4N160d-UFhB_DMFkIzZyu7c1/s320/Easy-b4.png" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Easy runs were shorter is distance (April/May 2013)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0hjsGDvU54UdnyLgScMEtkzequ9Ndz_GlNyMr1QWdDrhTUMpnwxmfoCrDMnG5QKuozIiGxXFzKV37mhzxdcbjaTGa1AVYgT34S_K75nzJ4b56U365UssN15UEUpgOkkB2KyAzl8__G7Ej/s1600/easy+run-after.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0hjsGDvU54UdnyLgScMEtkzequ9Ndz_GlNyMr1QWdDrhTUMpnwxmfoCrDMnG5QKuozIiGxXFzKV37mhzxdcbjaTGa1AVYgT34S_K75nzJ4b56U365UssN15UEUpgOkkB2KyAzl8__G7Ej/s320/easy+run-after.png" width="297" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Almost all 10K in every easy run (October/November 2013)</td></tr>
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8. <b>Utilize progression run</b><br />
<ul>
<li>Sometimes we follow everything on the book, word by word, literally. It is quite same for running. When the training plan mentions tempo run for 5km or 10km, we hammer the asphalt or track for the exact mileage that it suggests. It is not wrong, but there many things that we could modify, change or improve to make it more suitable for ourselves, at the end, the body can honestly tells you whether there is any improvement.</li>
<li>Progression run could be taken in many ways but I am going to mention 2 only. First, progression easy run. Start running at easy pace and increasing the pace gradually to the threshold pace. In the easy runs, we start with ease and gradually push to the threshold limit, without adding too much stress to the body. Do it 1 or 2 times a week should be fine.</li>
<li>Imagine, if you could do this consistently for weeks, soon, running at the threshold pace is going to be easier because you have spend maybe 20 - 50% of your easy run pushing to the threshold pace. In no time, your fitness is going to improve.</li>
<li>Second is progression long run. Many full marathoners do LSD or long slow/steady distance training. Normally it is 30 to 90 seconds slower than the goal pace.</li>
<li>In progression long run, run the first half or 80% of the distance/course with easy pace. Then, run the remaining mileage with marathon goal pace or a faster pace that your body can take.</li>
<li>This can train the body to adapt running when the body is tired and wants to stop. Pay attention to the running form and breathing rhythm. Don't do it too frequent, try that maybe 1 in every 2 weeks could help. This could help you to run more economically too.</li>
<li>Don't overdo it, have sufficient rest if you could feel the stress of the workout. </li>
</ul>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEr62IlJ2W4ye2DBy2u4SngBPHAVUt_uOCnO-xfQ-G_vGtCL1eU8E9C1LmsXjTiuvYnQJAnKaHh0d5RwyV3-0CeJ0vU0neOk90RiURg3FRkoK_YPY0G3afoop0tJVKYmRoa7LDpXSJOH0b/s1600/longrunA.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEr62IlJ2W4ye2DBy2u4SngBPHAVUt_uOCnO-xfQ-G_vGtCL1eU8E9C1LmsXjTiuvYnQJAnKaHh0d5RwyV3-0CeJ0vU0neOk90RiURg3FRkoK_YPY0G3afoop0tJVKYmRoa7LDpXSJOH0b/s400/longrunA.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some pace change due to ascending elevation. (Not anywhere near to perfect progression)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHAHckoyzeHtHdT29zXotgd-1NW7R-i2y5W10a1LB7Dcpl-WzvbPcmluBxmXS0El_HL_EBgSnE3SqPEd4Cq-5Y8i1_ySGBtqp3-wzeWzonVbEvgheFQOdoh7d_J70GpMserE4IWYM6FsWe/s1600/longrunB.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHAHckoyzeHtHdT29zXotgd-1NW7R-i2y5W10a1LB7Dcpl-WzvbPcmluBxmXS0El_HL_EBgSnE3SqPEd4Cq-5Y8i1_ySGBtqp3-wzeWzonVbEvgheFQOdoh7d_J70GpMserE4IWYM6FsWe/s400/longrunB.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bad example of overdoing it too soon too fast at km-18 to 21.</td></tr>
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Point 7 and 8 are just a couple of tweaking on the training method, it should be not very much different from what you might have been doing. I did that and I found that it worked quite well for me. However, I cannot guarantee that this would help everyone, maybe just serves as a reference.<br />
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Just 2 points to cover in the last chapter. woohoo...<br />
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To be continue...<br />
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ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-70809685164016218292013-12-04T11:27:00.001+08:002013-12-04T11:27:28.891+08:00Things I have done before PBIM 2013 (2/4) <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWm1nV_fDqrr9aQrgSZJyGD2SeT-iqU_g4lUgZASJWetlfTAPwOvMZwnHJt_KwjjO0y4fliox0LUr7MAGMHAAT0q2zgeUN9TjTlTuMLTmaAZWN6PblmPYrgVXjlASZqFyF8WS9uoDwTef4/s1600/penang_marathon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWm1nV_fDqrr9aQrgSZJyGD2SeT-iqU_g4lUgZASJWetlfTAPwOvMZwnHJt_KwjjO0y4fliox0LUr7MAGMHAAT0q2zgeUN9TjTlTuMLTmaAZWN6PblmPYrgVXjlASZqFyF8WS9uoDwTef4/s400/penang_marathon.jpg" width="400" /></a></div>
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After going through the <a href="http://choonshih.blogspot.com/2013/11/things-i-have-done-before-pbim-2013-14.html" target="_blank">first part</a> of the<a href="http://choonshih.blogspot.com/2013/11/things-i-have-done-before-pbim-2013-14.html" target="_blank"> things that I have done before PBIM 2013</a>, which is goal setting, know your race course or route and prepare a training plan. Let us continue...<br />
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<b>4. Mileage</b><br />
<ul>
<li>When I was training at Mengkuang Dam some time in August 2013, I met <a href="http://francisyeng.blogspot.com/" target="_blank">Dr. Francis Yeng</a> who is avid marathoner who holds a PB at 3:00. Before that, I was just joining a few good veteran runners from BM Leopard to run. Francis's appearance and experience sharing after the runs really help many runners there.</li>
<li>I was asking for advices and training tip because I have a few weaknesses that I found it difficult to overcome. That seemed to be barriers that blocking me to achieve my sub-4 dream. Francis never stingy in his advices.</li>
<li>He has done it before so he is likely to be correct than wrong. He said that if one wishes to do a sub-4 full marathon, that is easy, do 80km a week. Maybe just 5 x 10km and 1 x 30km, or a combination of that easy run should be major of the training plan and 25-30% of the weekly mileage is long run.</li>
<li>I consulted him on my high heart rate problem and he said I have to do more moderate to long distance run with easy effort.</li>
<li>I took some time to digest the information and convince myself to stick with the 80km and more longer runs thing. I emptied my glass (discarded all mental blockages and excuses). I told myself to just do it like you are a fool.</li>
</ul>
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<ul>
<li> From week 33 to 36, I tried to increase as much as I could without injuring myself. I did not go down but I was having a bad time, my fitness was not there, the mileage yo-yo too much, 69, 33, 59 and 27, I was doing all the last minute work to be SCKLM Sub-5 pacer. I dare not fail, I afraid that I am going to be famous for the wrong reason. I held on and slow down during the SCKLM week to stay injury free and I am glad that I finished it with a decent 4:55 (A little too fast, but I forgive myself because that was the first time to be an event official pacer)</li>
<li>I tried hard to hit the magic number and as you can see, I never really did 80km per week. I know I have set a high bar, like people used to said aim for the moon, if you missed, you could land among the stars.</li>
<li>I would say if you can run 80km weekly mileage, you can still walk and do your routine after the race. Just after PBIM 2013, I can still walk to take some drinks, talking standing, walk to my car, shower, take photos, cheer for others, etc. This is all plus points.</li>
<li>You can see the sudden increase of the monthly mileage below, from 121 suddenly shot up to 249 and 295km monthly.</li>
</ul>
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<b> 5. Know your weaknesses </b><br />
<ul>
<li>If you have attempted Sub-4 for several times and still failed, but others have made it. There must be something 'not right' somewhere. It is not right does not mean it is wrong, some improvement could be made.</li>
<li>Your training plan has indicate that you need to train for the next 12-16 weeks and you have to cover 50-80km per week until tapering week. Sometimes, a plan is only a plan without result if it is not executed.</li>
<li>I know my weaknesses, it might take some courage to admit it, or to brush away the ego to talk about it. I am OK, no one is perfect, admitting my weaknesses does not make me a lesser person.</li>
<li>My HR is not stable. My hill running is weak. I perspire a lot. I was under mileage. I have too much commitment.</li>
<li>By addressing each of the weaknesses, actually you can find a good prescription or solution to improve it. HR could be due to the pace control and aerobic capacity. Train to control pace and improve the aerobic fitness. Weak hill running could be due to weak quad and hip. Train more on hilly routes. I perspire a lot but there is no cure, I either train to drink less water or drink according to needs.</li>
<li>For under mileage issue, got to know why cannot fulfill the mileage requirement. Lazy or not committed enough? Too many other activities? I stopped playing futsal for 10 weeks so that I can avoid injuries. I wake up earlier in no work days to run, maybe 4:30am or 5:30am. Sometimes, I ran twice, once in the morning, once in the evening.</li>
<li>Of course, give your family priorities and find time to train.</li>
</ul>
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<b>6. Specific workout focus</b><br />
<ul>
<li>Now you know your committed weekly mileage and weaknesses. What should you do? What did I do? I plan my workouts to address each specific components of my running.</li>
<li>In the training plan, you have easy run, threshold run, tempo run, interval and long run. How are you going to distribute the 80km or weekly mileage into each run? It is all depends on your needs.</li>
<li>Easy runs should be scattered across your training plan to prepare yourself for a hard run the next day or as a recovery run after a hard run. Don't run faster than the conversational pace.</li>
<li>Threshold run should be still conversational which you are still able to put up a word or two during the run. Do this maybe once or twice per week depending on your training plan. Boost running economy.</li>
<li>Tempo run is a pace that is faster than the threshold pace which you are not likely to speak during the run. Do this once a week or to replace the threshold run. Considered as hard workout. Normally train speed and lung capacity.</li>
<li>Interval run is could be 400 x 8, 800 x 6 or other combination which considered as hard workout. In my opinion, the useful training for full marathon, could be 800m x 8, 1000m x 6, 1600m x 6 etc. I train your body to adapt to run and recover from stress.</li>
<li>Long run which could mean 15km or more. Pace slower or close to easy run pace. Mostly train your body operate aerobically, boosting run economy and spend time on your feet. Considered as moderate/hard workout, given the distance.</li>
<li>For my own training, I focus majorly in easy run, threshold run and long run, with threshold run contributing the most to my fitness, but must be managed carefully.</li>
</ul>
Next is about the changes I have made from 2012 to 2013 training... Part 3/4 ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-24487647251498446112013-11-29T11:01:00.001+08:002013-11-29T11:12:44.896+08:00Things I have done before PBIM 2013 (1/4)<div class="separator" style="clear: both; text-align: center;">
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Sub-4 seems like an elusive target for full marathoners in the running community. Of course, achieving a Sub-4 meaning that you have completed one full marathon within 4 hours does not make you an elite runner, but rather a milestone itself. On the other hand, one that never ran a Sub-4 full marathon does not make him a loser as well. Every step counts and I believe that it takes courage and commitment to run a full marathon and everyone that crosses the finishing line is a winner.<br />
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I am taking break from running, not to say that I am not running at all, but the mileage is beinvg reduced, it is like a summer break or year end holiday for running now. Year ends really make things go slower, probably everyone is in the 'holiday' mood or mode. Enough with the crap... actually I am writing this for myself to record down the things that I have done during the preparation of the PBIM 2013 full marathon event. Perhaps, you could get some idea what are you going to do with your training for the next marathon. However, I would like to stress that things that work for me, might work or might NOT work for you. You have to find your own way... like what I have done.<br />
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Some background. I have started running full marathon back in 2011 and I have completed every single full marathon event (12 FMs) within 6 hours, before PBIM 2013. The best result that I had was 4:05 in SCKLM 2012. I would like to have a breakthrough in the full marathon event, so I knew that I got to do something.<br />
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<b>1. Set Goal</b><br />
<ul>
<li>or I should say set a S.M.A.R.T. goal. For me, my case was quite straight forward, I would like to complete PBIM 2013 in less than 4 hours. Is it specific? Yes, PBIM 2013. Measurable? Yes, less than 4 hours. Attainable? Yes, I need to improve at least 5 minutes from my previous PB. Relevant? Yes, personal achievement. Time bound? Yes, we'll talk about that in the training plan.</li>
<li>Preferably, a goal should be make early of the year during new year resolution or at least 12-16 weeks before the full marathon event. That will allow sufficient training time to adjust training plan to align to the goal being set.</li>
<li>Write it down somewhere you would see it everyday, or you carve it inside your brain. I did both. I wrote it down in my dailymile goal and it is carved deep inside my brain since SCKLM 2012. I just did not have the ingredient to make it before this.</li>
<li>Recap your goal as frequent as you can. I did it weekly as I started to write a weekly note to wrap up each training week. It helps you to focus. </li>
</ul>
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<b>2. Know Your Course/Route</b></div>
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<ul>
<li> It is like the old Chinese saying, know your enemies and you shall defeat them. In this case, we have to know our running course of the full marathon event. You need to know everything, not just the event name and event date.</li>
<li>I have ran the same route 2 times. Once as a rookie in 2011 and second time in 2012 gunning for Sub-4 as well. I cross the bridge every day and I thought it was easy because I am driving across it, not running across it, so I have to be sure. I paid more attention to the elevation once I have had set the goal. The back and forth of Jelutong Expressway is not fun too, it would kill your quads if they are taken for granted. So, check the course profile and elevation, incorporate that in your training plan. If possible, train on the same course, I said if possible.</li>
</ul>
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<ul>
<li>Beware of the event start time. PBIM starts at 2am which is the time that the body is in resting condition normally. What do you need to do to compensate that on race day? What preparation need to be done upfront. It must be planned and done before the race starts. I knew I could not sleep well, last year I slept 3 hours in the evening. 2013, I slept for 2 hours. Luckily I have compensated it with a more rigorous training.</li>
<li>Know how many participants and starting traffic.In Malaysia, runners are not started by coral or waves, so knowing how fast you could run, how many participants and how accessible is the route can help you to save precious time. Normally a few thousands of runner will take 1 -2 km for crowd dispersion, depending on your speed. I lined myself up at the 4 rows because I did not wish to waste time at the back. However, please be realistic, try to position yourself accordingly. If you are doing a 6 hour marathon, you might want to start at the back a bit.</li>
</ul>
<b> 3. Training Plan</b></div>
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<ul>
<li>If you fail to plan, then you might plan to fail. That's why a plan is always good. We are not going for a leisure backpacking holiday, but rather a 42.195km by your feet event, it is tough for your body and it is very long even by car.</li>
<li>A training plan sets you in the correct path. Sometimes, we drifted away from the original path, so we do regular review to that sure that we are on track to achieve the goal.</li>
<li>Ideally you should have 12 to 16 weeks training plan that consists of short run, tempo run and long run. It has to be tied to your fitness level and goal, remember.... be realistic~!!!</li>
<li>Those new in running might not be able to just kick start with a 40-60km base building mileage, but rather to get a mentor or coach to break in gradually to prevent injuries. If you are a marathon virgin with no running/fitness background, probably a 6 to 7 hours goal is realistic.</li>
<li>My training was very inconsistent in 2013 before this. Lack of long run. Too many runs without objective because there was no goal and no execution of training plan. No commitment, no discipline, bla bla bla... I had it all.</li>
<li>I have actually tried to use back the training plan that I used for SCKLM 2012 and PBIM 2012, but it was not quite successful because simply there too many administration and finally I have decided to use a mileage and specific workout training plan in the subsequent post. Another reason is that I only had 10 weeks instead of 12 or 16, so I need to be flexible..<br />I'll share that, maybe next week?<br /><br />Example of the training plan of SCKLM 2012/PBIM2012: </li>
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To be continued... Part 2/4</div>
ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-51981299263380441722013-11-19T16:23:00.003+08:002013-11-19T16:37:46.800+08:00Race Report - Penang Bridge International Marathon 2013<div class="post-header">
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Date: 17 November 2013<br />
Location: Queensbay Mall, Penang<br />
Distance: 42.195 km (42.8 km)<br />
Bib No.: A00647<br />
Registration Fee: RM60 (early bird)<br />
Gears: Brooks Pure Connect, Garmin Forerunner 910XT<br />
Starting Time: 2.00am (1:59am)<br />
Running Time: 03:52:00<br />
Pace: 5:25 min/km<br />
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It is the 3rd time I am running on Penang Bridge International Marathon. It was all started with a rookie that knows nothing about running a marathon in 2011 that my 3rd marathon happened to be PBIM 2011, I still remember that the timing was 4:43 after 2 disastrous FMs. Then, back in 2012 I was exposed more to running, incorporated LSD into training but somehow, I stumbled after kicking the water sprinkle pipe, then it was gone. Sweet and painful memory <a href="http://choonshih.blogspot.com/2012/11/race-report-penang-bridge-international.html" target="_blank">here</a>.<br />
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2013 is not an easy year either, especially before month September. All the training went haywire, there was no consistency, there was no goal, except be a 'good' pacer for Sub-5:00 which I have delivered about 4 to 5 minutes faster on 29-September-2013 in Standard Chartered Kuala Lumpur Marathon. Changing of job means that less time on blogging, so you see less and less of me, except this one.<br />
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I am tempted to write and share the experience that I have had during the preparation for PBIM2013, but I think it is better for me to focus on race report at the moment.<br />
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November 16th 2013, Saturday. It was a morning dim sum breakfast with family, then do a little housekeeping. Wanted to have a power nap but it ended about 2 hours and I was awake and not be able to sleep again. Wifey and I went to Sushi King to have dinner and I was checking out the calories of the sets that is offered. There was one Christmas set that comes with a perceived wholesome food at the cost of over 1000 calories. Wow... I skipped that because the combination was not attractive to me, at all. I ended up with a Salmon and Fish Roe rice, more than 800 calories. Good for full marathon :P<br />
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We went home. I was busy checking all the required items for my FM, just to make sure that I did not leave anything behind. I trained so hard for this, not going to ruin it by a little carelessness. Hydration belt, checked. Gel and salts, checked. Bib and shoes/socks, checked. PB suit... no... it is just the first Brooks running vest that I have purchased years back, need to fully utilized it. I love it. Checked.<br />
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Open the door. It was raining. Live update from Penang island, also raining. At 10:30pm, I kissed wifey good bye and drove to Queensbay Mall. The traffic was surprisingly smooth, it took me less than 40 minutes to reach QBM. I parked at the roadside because I did not want to 'chopped' by QBM for the parking fee and I like immediate escape from traffic after the race. The price to pay was I had to walk farther to the portal pottie. Nature call came at the wrong time, I had to take out the umbrella and walked about 500m to the portal pottie. The wind was chilling and I was shivering on the back and forth way. Shit... so cold.<br />
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Time was ticking quite slow, only 11:45pm. I ate the banana and Butterscotch bread, only 2-3 pieces then I started to apply the analgesic heat rub on my ankles and calves which could be the most susceptible to injuries during run (just apply for me). Big business calling and I had to hold it because another 500m, back and forth 1km, was not an option. The rain became sprinkle and soon there was nothing....<br />
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After getting everything ready, I went to clear my bowel at 1am, it was a must-do and luckily I did it, else additional 500gram to 1kg of waste need to travel for another 42km before being discarded.<br />
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Then I met Huei Giap, who was going to run his maiden full marathon and he came with little preparation due to his family commitment but I never doubt his ability and determination to complete it. We greeted each other and walking towards Coffee Bean where most of the Cari Runner, BK Runners and LLC will gather. Huei Giap and I took a photo together, as an evidence of his full marathon participation. Then, Chau Kok Yik caught me by surprise with a selfie as well.<br />
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Captain Yellow, Steven, KL Tan, Kenny, KFC, Rango, Andrew & Fibi, etc... were there, everyone seemed to be prepared for this. They were talking about Waja vs City, which is the handicap 35 minutes that I have given to WJ, I know that I have to perform in order to beat Waja + handicap, besides I must do Sub-4 to be 50% safe. The stake is not a lot but the side betting made the whole scenario very interesting. I do not wish to disclose here because betting is not good. LOL...<br />
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<br />
1:35am and I started to do some warming up, some usual stuff that I do before training run and race. Had to calm to nerves a bit because I have seen many cases that people failed to cope with the pressure and failed in pursuing race goal. My primary goal was simple, which is to be a Sub-4 full marathon runner. If I do that, I will break my PB of 4:05 in SCKLM 2012. However, I constantly remind myself not to think about it too much, what could be done is done before the race, now it is the time to enjoy the race.<br />
<br />
1:50am most of the FM runners taking the line. I was still busy looking for other runners that I might know and wish them luck in the race. Sub 4:00 pacer just stood in front of me, Dave Ang, who is from Forward Sports Club with respectable FM finishing sub 3:30. I did not think about it much, pacer was not part of my race plan.<br />
<br />
CM Lim gave his speech and we were flagged off at 1:59am. Many runners flocked out like it was a 10km race and I just eased my body into the comfortable pace, I was holding the pace cautiously because I know that it was a long way to go. The weather was very humid after the rain, first KM pace was 5:30 min/km, which was good. I adjusted the breathing rhythm gradually and felt much better. Many runners still overtook me along the way before Penang Seagate U-turn, the pace was well under control at 5:33, 5:28 and 5:27.<br />
<br />
The 2-3 lanes road was crowded with runners. After the Penang Seagate U-turn point, bridge bound runners simply squeezed to run half of a lane while U-turn bound runners simply occupying the whole road... Sub 4:00 pacers were behind me, I was not sure what were their plan, but I think I could run in front of them, so I don't really care (unless I drop behind them, which I will try my best to avoid that).<br />
<br />
Going past QBM on the coastal road or Lebuhraya Lim Chong Eu, the crowd was getting more scattered as I know most of the runners in front me are good runners that capable to do a 4 hour full marathon. See Wei was running beside me, but we did not talk as I guess both are actually under similar pressure to break the Sub-4 spell. I took a couple of sips every 2-3km as I knew that humidity is not very friendly to runners. I reminder See Wei to drink more, too.<br />
<br />
We progressed steadily past QBM, N-Park and I grabbed one cup of water to drink and another to cool down the body. The pace was slightly faster at that time around 5:20 min/km and I saw KFC and Rango not far going up the ramp into the Penang Bridge. There were in front and maybe the pace was not sustainable. I fueled up with power gel at km-9. 10km at 55 minutes, still good. See Wei and I went past them and it was like a 2 horse race going up to the midspan of the bridge. It was mild elevation from km-11 to km-13, I tried to increase cadence and run as economical as I could because I know that this would be a killer if not manage properly. <br />
<br />
I could see Sui Yu (water fish) in front and from his pace I knew that I could overtake him easily in a couple of KM, so no hurry. At the time going up the elevation, I could see the See Wei was having a strong strides up, I wanted to keep up but I dismissed the idea since still long long way to go. I reminded myself again, what goes up must come down, so I knew I could make up the seconds lost from midspan onwards. <br />
<br />
Overtook SuiYu around km-12 and I could to cheer, although I wanted to because he was not really a 'nice' person compared to his wife, who is more friendly and cheerful. From the highest point, I just let the gravity does it magic to propel the strides, with as little fuel as possible.<br />
<br />
The pace increasing and I could easily overtake See Wei. I leveraged from the down hill and build on the momentum. The average pace from km-13 to km-18 is below 5:10 min/km and that was done with the headwind blowing towards runners and that was one of the key range that I think I have lost control and let the pace overruled me.<br />
<br />
I could see Jensen at KM-17 and managed to get into shoulder to shoulder at KM-18. Greeted each other at the Toll Plaza U-turn and I still moving with pace a little over 5 min/km (which is not in my plan, it must be the adrenaline's fault). I fueled up at KM-19, went past Jensen and tackled the ascending elevation of the midspan again. I knew I was a little speeding but I did not slow down, I overtook Pirate Chan Hong Tiong and still built on my pace to reach the peak, the point that I planned to take a rest.<br />
<br />
The pace going ascending the midspan was 5:37 which was acceptable, but I did not really want to stop, the pace already gave the signal that I was spending extra fuel to sustain the pace from KM-18 to 24. The downhill was sluggish as compared to the 5:1X before the U-turn. Took some time to pour the electrolytes and refill my bottle. I could not let myself down. There was no wind, there was no more sprinkles, I felt hot and it has taken toll on my body and pace. I acknowledged it but I had to continue. <br />
<br />
I was struggling from KM-26 to KM-28, but as soon as Jensen came up from behind, my fire was re-ignited again because he said I was slowing down (I know that~!!!!) but I could still paced with him. We chatted a bit until we almost missed the power gel at KM-28. We ran side by side from Tesco onwards to the U-turn point at Goh Tiao Lor. Fueled up immediately at the next water station and we tackles the Bukit Dumbar hills and Jelutong Expressway hills together, the pace was going remarkably strong at average 5:15 min/km. Greeted Dr.Francis, Lee, Huat that were already heading back to QBM.<br />
<br />
At the U-turn point Jensen just sped off, maybe he was doing a negative splits while I was taking it conservatively. I did not want to lose it as I have had went thru the hills at 5:15 min/km... no way... The ultimate target is Sub-4, not beating WJ, that's just bonus. I ate half banana and I just wanted to maintain the pace at average pace of a Sub-4, which is 5:35 min/km. I was holding well... saw WJ on his way back when I was at km-35, he was fast, faster that I've predicted, but I did not really care. Focus on my own goal is more important.<br />
<br />
Pace started to drop ans out of control at KM-39, due to the human traffic from half marathon. Had to run zig-zag and asked runners to keep to their left, quite tiring. This was compounded by a bad decision to skip one gel at KM-38. Pace dropped kao kao lat... The angels and demons were fighting, walk or run? walk or run? better time or Sub-4? because should able to make it with a little walking. I was exhausted, I just let them talk inside my mind, I did not care about anything, just continued running.<br />
<br />
I knew that the last 5 km in full marathon is always the farthest 5km compared to any 5K, 10K or HM. I simply had to pull it through, I just ran, my lung was bursting, the rising heart rate became more apparent, my feet was aching, I was sipping the last drop of my electrolyte when my watch showed 40km, but after 42km, I was only making the turn into the Persiaran Bayan Indah to QBM.<br />
<br />
It was over-distance as usual. I knew I was not far away when I ran along the roundabout. I was going to make it. I saw Alwin jumped out to take photo and I posed with a Sub-4 gesture but some how it was blur. I saw many cameraman but all I wanted just to cross the finishing line.<br />
<br />
From distance I could see the digital timer 03:51:XX and ticking and I adjusted my form and cadence to finish in style. It was not a really strong finish but I have done it. It is a first Sub-4 full marathon for me. It is achieved in Penang Bridge International Marathon 2013, home ground. Yes... finishing time on my Garmin Forerunner 910XT wass 03:51:59, distance 42.8km.<br />
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Mission accomplished. Helped Captain Yellow with photo shooting for a while after change up.<br />
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Race Summary:<br />
<ul>
<li>This is my 13th full marathon and first Sub-4:00 full marathon.</li>
<li>Break the myth that PBIM is not a PB route (to certain extent). Faster by 13 minutes.</li>
<li>Average HR 174bpm is lower compared to PBIM 2012 181 bpm. Aerobic fitness increased.</li>
</ul>
Garmin Data: <a href="http://connect.garmin.com/activity/405210576" target="_blank">http://connect.garmin.com/activity/405210576 </a><br />
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Will share my training plan when I am free.<br />
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ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-42354110549623186272013-10-10T10:03:00.002+08:002013-10-10T10:03:21.954+08:00My Sub-standard Runs 2013I thought 2013 is a year to slow down and indeed it is a slow down year, for me. Up to date, I have completed 4 Half Marathons, with Penang Run 2013/14 - Series 3 coming up this weekend; 4 Full Marathons and a couple of other runs.<br />
<br />
Half Marathons:<br />
I might have 5 HM under my belts in 2013, one short of 2012, but the timing for this year are quite 'slow'. I did not really have the 'will' or 'fitness' to compete, finishing is the only option I have/had. The most decent time that I had was during the Penang Run - Series 1 where we ran from Esplanede to Teluk Kumbar, the timing was 1:47:07. I am not quite happy with it although it was just 3 minutes out of my 21K PB. I walked... and I walked. This is not something a runner should do when competing at a higher standard, not sub-2, not sub-1:50 but to break sub-1:45 and run comfortably at the desired pace. Going to take Series 3 easy, will try new thing, like running according to condition, not pace, see how it goes.<br />
<br />
Full Marathons:<br />
4 out 5 full marathons that I ran in 2012 was sub-4:30, but up to date in 2013, 4 out 4 FM that I had ran was more than 4:30, if minus off the SCKLM 2013 which I was the pacer for sub-5:00, still 3/3 takes more than 4 and a half hour to complete the course. PBIM is the only chance that I have to set a new PB or at least run a marathon with minimal, or no walking. 5 weeks to race day and 3 weeks to beef up the mileage. It is not easy and I hope I could run a race that I am going to be proud of it.<br />
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Train wise, train safe. <br />
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That's all for now. Penang Run - Series 3. Hills O.o<br />
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---ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-43572203921520267292013-09-04T11:50:00.000+08:002013-09-04T11:50:28.158+08:00I am tempted to blog about RJM...but...Argh... there goes the consistency again, it is difficult to make a decision not to write, yet it is another uneasy decision to write about the experience running in River Jungle Marathon 2013, it was a cool experience.<br />
<br />
I am hesitate because I know that writing this and not writing that later, will be a constant form of consistency.<br />
<br />
I'll just leave a few lines here and see whether the itches go away later....<br />
<br />
O.oChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-66512504253937268762013-08-02T08:57:00.001+08:002013-08-02T08:57:24.488+08:00Learn to be Assrtive and Love It~!It has been some time that I last updated my blog, I came across something quite interesting today and I think it might be useful to myself or others that read my blog, accidentally. I like the article very much.<br />
<br />
It is written by <span style="-webkit-text-stroke-width: 0px; background-color: white; color: black; display: inline !important; float: none; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 18.46875px; orphans: auto; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">By Elizabeth DeVita-Raeburn</span> <span style="-webkit-text-stroke-width: 0px; background-color: white; color: black; display: inline !important; float: none; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 18.46875px; orphans: auto; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">From<span class="Apple-converted-space"> </span></span><a href="http://www.health.com/health/service/magazine" style="-webkit-text-stroke-width: 0px; background-color: white; color: #0076a3; cursor: pointer; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 18.46875px; orphans: auto; text-align: start; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;"><em style="font-size: 1em;">Health<span class="Apple-converted-space"> </span></em>magazine</a><br />
<br />
<ol>
<li><b>A new, confident you</b><br /><br />Somebody cuts in front of you in the grocery store line. You’re irritated but don’t say anything. You disagree with your boss, but say nothing. Sound familiar?<br /><br />You think: I’m confident, I’m smart, and I know what I want. Why can’t I just say it? Being assertive—standing up for yourself and speaking your mind in a clear yet respectful way—can be remarkably hard on a good day. We worry if we ask for what we need, we’ll put someone out. Or that we’ll come across as a you-know-what. So we just let what we want go unsaid.<br /></li>
<li><b>Be your own advocate</b><br />In your defense, it is more of a challenge to state your needs these days. The still-shaky economy may make you hesitant to ask for that raise at work.<br /><br />The payoff of having your own back, though, is enormous. "When you say what you want, you live a happier and more authentic life," says Caroline Adams Miller, author of Creating Your Best Life. Those who speak up do better at work, have more time, and have healthier relationships.<br /><br />So how do you master this crucial skill? "The three keys," explains Miller, "are knowing what you want, believing you have a right to it, and finding the courage to express it."<br /></li>
<li><b>With friends and family</b><br />Surprisingly, your nearest and dearest can be the toughest to stand up to. "They’re the people we want to please the most," says Miller. "We’d rather be unhappy ourselves than disappoint them." To complicate matters, we have to fight a lifetime of old (bad) habits—saying "sure" when we really mean "no way."<br /><br />True, standing your ground can be momentarily uncomfortable, but it’s so worth it—your relationships will be stronger as a result, Miller says. Try these tactics:<br /></li>
<li><b>Saying "no!"</b><br />Your sister is always asking you to watch her kids; your running buddy keeps dragging you to Spinning class, which you hate.<br /><br />The solution: Take a deep breath so you sound calm and just say, "No, I’m not able to do that," says Simon Rego, PsyD, director of the cognitive behavioral training program at Montefiore Medical Center in New York City. If she pushes back , repeat, minus a word or two. "No. I’m not able." This may go on for several rounds.<br /><br />"Each time, you shorten the phrase until you eventually just say no," says Rego. "It’s extremely effective because it allows you to convey what you want without getting upset."<br /></li>
<li><b>Sticking with your values</b><br />You need your folks to respect your decisions about your kids; you want the in-laws to stop breaking the bank on gifts.<br /><br />The solution: When you’re broaching a sensitive topic, it’s best to start with the word I. "I statements are expressions of your own needs, which we all are entitled to have," explains Rego. Using you statements, on the other hand, can put the other person on the defensive, which will only escalate an argument.<br /><br />Keep it simple and own it ("I feel my kids act crazy when they eat candy, so I don’t want them to have any.")<br /></li>
<li><b>Breaking a pattern</b><br />Maybe your friend always picks the restaurants (and pricey ones), or your man chooses your vacation spots every time.<br /><br />The solution: This one pops up a lot in close relationships. Here, too, that I statement is key. Soften it with at least one thing the other person will be happy to hear ("Our date nights are so fun, but I would love to see a movie this time.")<br /></li>
<li><b>At work</b><br />Overdue for a raise? Longing for more interesting assignments? Working with spotlight stealers who are constantly broadcasting their accomplishments (and taking credit for some of yours)? You know what you have to do!<br /><br />"Assertiveness is one of the most crucial tools for success," says Gabriela Cora, MD, a psychiatrist who specializes in workplace issues. "To be able to clarify a thought, make it precise and relevant, and share it at the right moment is an art." Luckily, it’s a learnable art.<br /><br />Consider this your cheat sheet for getting your needs met from 9 to 5.<br /></li>
<li><b>Ask for a raise or promotion (and get it)</b><br />Show your best stuff is yet to come. "You do need to present your case, citing two or three of the valuable contributions you’ve made to the company," recommends Dr. Cora.<br /><br />But equally crucial, adds Dr. Cora, is to look ahead to the future: "Discuss the things you want to do in the future that are in line with your boss’s goals." In so doing, you gain power in the negotiations, because you become more valuable to your manager. What if the head honcho flat-out says no?<br /><br />Ask: "Can we talk about my performance again in six months?" You’re not pushing; you’re just showing that you believe in your skills enough to follow through.<br /></li>
<li><b>Get an idea green-lighted at a meeting</b><br />Don’t go first. Though you may think it’s always best to get your idea on the table first, it’s actually smarter to listen before you take the floor, says Dr. Cora. "Look to see how you can piggyback your idea with someone else’s," she advises. Wait for two or three people to speak, then make your case, saying something like, "My idea, which works well with Sara’s, is…."<br /><br />Keep in mind that brevity helps, so make your case in three to five sentences, advises Dr. Cora: "When people don’t feel confident, they tend to say too little or too much, and their point isn’t clear."<br /></li>
<li><b>In public</b><br />The maÎtre d’ at a restaurant gives away the table you were next in line for. The guy using the treadmill before you leaves it dripping in sweat.<br /><br />You’d think that speaking up with strangers would be easy—after all, you never have to see them again. But some of us actually have more trouble in these situations because we feel like our speak-out skills are on display.<br /><br />Make it simpler with this advice.<br /></li>
<li><b>Register a complaint</b><br />Not sure how to ask for a refund on the top you washed once that promptly fell apart? Make what’s called a "complaint sandwich", says Arthur Gallego of Gallego & Co. Brand Communications, which manages customer service programs for companies.<br /><br />The layers of the sandwich, in order: a statement saying how much you enjoy the product or brand, then a description of the problem, then a statement that you hope the company/store can stand behind its products and fix the issue.<br /><br />Sample script: "I shop here all the time, but I washed this shirt once and it came apart. I’d like you to replace it or give me a refund."<br /></li>
<li><b>Asking someone to stop doing something annoying</b><br />If you’re not used to speaking your mind, your go-to reaction may be a pointed stare or loud sigh, but these nonverbal expressions of anger aren’t going to help you get what you need—or make you feel good about yourself, notes psychologist Sharon Greenburg, PhD.<br /><br />Better bet: State your case in a neutral tone (think TV newsreader) and reserve the eye-rolling for when you watch Jersey Shore marathons.<br /></li>
<li><b>When you want to right a wrong</b><br />Empathize, advises Josh Denton, president of Denton Consulting Group, who consults with companies on customer service and human relations.<br /><br />Say a fellow shopper snatches a marked-down pair of shoes out of your pile. Instead of snapping at her, put her move in context. A simple "Wow, this sale is crazy!" before pointing out that those heels are yours helps you get what you deserve—in the most pleasant way possible.</li>
</ol>
ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-66960580321981146362013-05-14T17:01:00.000+08:002013-05-15T15:28:11.337+08:00Race Report - Penang Run 2013/14 Leg 1/4<h3 class="post-title entry-title" itemprop="name">
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Date: 12 May 2013<br />
Location: Esplanade, Penang<br />
Distance: 21 km (21.25 km)<br />
Bib No.: 1109<br />
Registration Fee: RM50 (early bird)<br />
Gears: Brooks Pure Connect, Garmin Forerunner 405<br />
Starting Time: 5.30am (5:29am)<br />
Running Time: 01:46:68<br />
Pace: 5:02 min/km<br />
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Although I planned to sleep early the day before race day by not going to the rally held in Stadium Batu Kawan but I could not resist to watch it LIVE from the internet. Although I apolitical, means that I am not really a hardcore supporter of neither BN or PR, but I would like to have a change, that probably places myself in the PR pact, whatever it is, believe it or not. That's it. We are talking more about running here.<br />
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I jumped out from the bed at 4:15am and with my cotton T-shirt wet, not wetted by own piss or anything to do with the wet dream, but the enormous perspiration due to the heat and humidity in my bedroom. I quickly stormed down to boil some water, get the contact lens done and everything else accordingly.<br />
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Then, I woke up wifey that was still in her sweet dream, I bet she was exhausted after queuing in the sea of people for almost 2 hours. Wow.... that's unbelievable. She was reluctant to wake up but I had to wake her up as she would be the photographer for the event and we were going to celebrate my birthday after the Penang Run. I drank one cup of Milo and took one Ferrero Rocher chocolate as my breakie and we left.<br />
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I have had asked WJ to collect my bib for me and we rushed to Esplanade, the starting point. I was driving very fast until wifey complained that she was going to puke, but that time we were already at the Jelutong Expressway already, just less than 5km to the starting point at 5am.<br />
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Called up WJ to meet in front of the GE office which the road was being closed, I was quite in a mess, pinning my bib on the vest, get the championship chip on my shoes, trying to ensure that wifey can get to the finishing point at SMK Teluk Kumbar but somehow the Waze (iPhone Apps) and Garmin were not working like I wanted to. So, verbal instruction was given by that time.<br />
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Then, I realized that I did not perform the must do ritual before any race, which is pang-sai, so I quickly look for a toilet but queued 5 minutes for it, but I got the business done in less than 3 minutes. What an achievement~!!! Did some running on the way to the starting point, which is 100 away from the toilet, stretched here and there, double checked my Garmin. At the same time, greeting all those familiar faces like Dan, Kenny, etc.<br />
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Then, 1 minute to program the 'don't stop' mindset into my head, I guess the time was too short and the upload was not complete. You will know why at the end.<br />
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Bang, all runners started strong. Captain Yellow was running beside me, yet there were many runners that started slow blocking the ways, but they paid RM50, I also paid RM50, so cannot complain much. Saw Yoko was taking photographs too.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzTrv-Vq-A7_DGJQu8vDkJICM6URRC7Jf483A4AVtAqXvveYwMbaygiy4kVNywnfD4i6YJ2jAsJQ8MAkCVwhNS5xVL7X6B5wFKfstIIKtA9qQHePfINncDrCh52QtkC0L9Tz6pN2Igk73p/s1600/936300_10151417655605418_788706792_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzTrv-Vq-A7_DGJQu8vDkJICM6URRC7Jf483A4AVtAqXvveYwMbaygiy4kVNywnfD4i6YJ2jAsJQ8MAkCVwhNS5xVL7X6B5wFKfstIIKtA9qQHePfINncDrCh52QtkC0L9Tz6pN2Igk73p/s320/936300_10151417655605418_788706792_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Captain Yellow beside me (Photo by: Yoko Fujimura)</td></tr>
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I told myself not to look at the watch, listen to the body and with that I could concentrate on the running form and breathing rhythm. However, I could still know roughly how many KM that I have covered by counting the beeps. I could see 2 African runners running past me at the first KM mark, I think they could be late or might have detoured. Anyhow, their pace simply are inhuman.<br />
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At the second km, I could see a small pack of runners, maybe 10 of them, I tried to close the gap and finally I could see a few very good runners that I know, who are Debbie Chinn and Shanon Ong. I paced together with them from Georgetown to Sungai Dua. Shanon and I managed to keep the pace and I tracked him until the water station near the Krystal Point roundabout. That was the first time, I checked on my watch and I was at km-12.<br />
<br />
That's the first time that I had the thought of giving up but I discarded that thought almost immediately after drinking the water, at that time, Shanon already smoked me by more than 100m. I kept running, telling myself to keep the pace below 5 min/km. Ran past the industrial area with my buses and vehicles heading to workplaces, that's the worst air quality along the run.<br />
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At that time, my pace started to drop a lot from 15 to 30 seconds per km. That's alot!!!! I am not sure whether that was due to the dehydration, lack of sodium or not enough mileage, since I did not carry my hydration waistpack like I always do.<br />
<br />
Just before the airport, I managed to overtook Hugo while he was walking and I passed my PowerGel to him. Just after the airport, going into Teluk Kumbar, there was a mild elevation, that was the time that I gave up, resorted to walking for 50m, I guess my mental strength was not there. Then, I continued to run, at a moderate pace since I knew that PB was not going to happen.<br />
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The final 3km was long, there was a 50m elevation and I walked again. Bad habit.... Hugo overtook me and I was like giving up at all, lost the fighting spirit. However, I kept telling myself to run since I know that I could still make a worse run into a bad run.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieDgRiYkNzMZws9LjGPlXh0kMBbNTKkDNYCyZXWpyaDwJvYsltKwreuKKcfr8OqmfMniO7UckNYgSNrhY_kU3Jf6iJaW7rxhKQk4priSHXSVazUHBry8AV7-Q6tFCBzoVY50FPxrVxAqDX/s1600/601695_10151417677875418_76136202_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieDgRiYkNzMZws9LjGPlXh0kMBbNTKkDNYCyZXWpyaDwJvYsltKwreuKKcfr8OqmfMniO7UckNYgSNrhY_kU3Jf6iJaW7rxhKQk4priSHXSVazUHBry8AV7-Q6tFCBzoVY50FPxrVxAqDX/s320/601695_10151417677875418_76136202_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Almost near the finishing line. (Photo by: Yoko Fujimura)</td></tr>
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Finally, I saw many cars along the roadside, I knew that the finishing line was not far away, I just accelerated a little and crossed the finishing line at SMK Teluk Kumbar with Garmin 405 time at 1:46:58. 3 minutes off the PB, but I take it, although I know that there is much homework to do.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLIbsyndDeFTAuQLYVbEtBq6Sk-mDAbUV_cGU1XkDM9aqpVHvuzAwTq1GvXW6sGLWollpBZVH4TOa5mYTn_zbi4SSCtsD5WWHdwgq__Fl-JLoaXRhoo6DbeyzhWumhBCBywksqP0Y6HUOw/s1600/249001_533043190067486_2116836123_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLIbsyndDeFTAuQLYVbEtBq6Sk-mDAbUV_cGU1XkDM9aqpVHvuzAwTq1GvXW6sGLWollpBZVH4TOa5mYTn_zbi4SSCtsD5WWHdwgq__Fl-JLoaXRhoo6DbeyzhWumhBCBywksqP0Y6HUOw/s320/249001_533043190067486_2116836123_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Raise my hand to give myself some uumph. (Photo by: wifey)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN85ofQoKnCRPo4juTHyOLTsM8dV6_6laMGlqXMgOta_2V0buDjcbR458HV_-Vth7OFyptYG2m0CpbyYQZ7JkF3npY8npaok7fcTeoPzARlS08ER55wVqfvm3zEXPyLJl4Y_Q2fnR_t9w3/s1600/428419_533043303400808_1065926379_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN85ofQoKnCRPo4juTHyOLTsM8dV6_6laMGlqXMgOta_2V0buDjcbR458HV_-Vth7OFyptYG2m0CpbyYQZ7JkF3npY8npaok7fcTeoPzARlS08ER55wVqfvm3zEXPyLJl4Y_Q2fnR_t9w3/s320/428419_533043303400808_1065926379_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gun time 01:47:09. (Photo by: wifey)</td></tr>
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Race Summary:<br />
<ul>
<li>It was a good timing given that I did not run a good half marathon timing in 2013 yet.</li>
<li>The route was tagged with 'Speed' which means relatively flat and easy route compared to the remaining 3 legs, so I should not expect the next 3 races to be any easier.... only HARDER.</li>
<li>Sleeping 4 hours does not help. Again, this is self discipline problem and commitment.</li>
</ul>
Garmin Date: <a href="http://connect.garmin.com/activity/311974322" target="_blank">http://connect.garmin.com/activity/311974322 </a><br />
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Race Review<br />
<br />
Pros:<br />
<ul>
<li>Nice route. It would not happen if not Penang Run 2013/14.</li>
<li>Started on time and RM50 with chip timing.</li>
<li>Sufficient water station.</li>
<li>Attractive lucky draws. </li>
</ul>
Cons:<br />
<ul>
<li>Traffic control to be improved.</li>
<li>Running vest quality is not that good. I got mine with defects.</li>
<li>Could have provide more isotonic drinks.</li>
</ul>
<div style="text-align: center;">
***** </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOKtX2VSqeXm4U0MxKiYoDXhThBp50DIPpuKKik9gcbO6AWfUfRwmw_XcAQLYCOKnxRQ1LS9NYIr-D5rr5sWrkWryEe93pLWBWHxR_okrPJo6nY3nIoUxxedl4XlrZjtfA4UlqmFTXCGJE/s1600/2013-05-15+07_49_22-DSC02127.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOKtX2VSqeXm4U0MxKiYoDXhThBp50DIPpuKKik9gcbO6AWfUfRwmw_XcAQLYCOKnxRQ1LS9NYIr-D5rr5sWrkWryEe93pLWBWHxR_okrPJo6nY3nIoUxxedl4XlrZjtfA4UlqmFTXCGJE/s320/2013-05-15+07_49_22-DSC02127.jpg" width="296" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wifey and I (Photo by :Woei Jye or Dan Low, I don't know, I forgot!)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr6yYnkh-gz9ouN_zP-qrNEgA_Ujl_9-iE3_3jD3lchxKo90X1e4OQEB-5LUux7PxzK7WxklbqAKXd6qRDAKlXo9Vdl1t-PwkY8tU4kTo0lo248q0CJUW6YKMKqDsBWwDZrWNsnXl10GyI/s1600/2013-05-15+07_49_49-DSC02126.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr6yYnkh-gz9ouN_zP-qrNEgA_Ujl_9-iE3_3jD3lchxKo90X1e4OQEB-5LUux7PxzK7WxklbqAKXd6qRDAKlXo9Vdl1t-PwkY8tU4kTo0lo248q0CJUW6YKMKqDsBWwDZrWNsnXl10GyI/s320/2013-05-15+07_49_49-DSC02126.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From Left: Woei Jye, Steven, Hugo and myself. (Photo by: wifey)</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid5Y-f0xEP3qUQseyZGmAvKXpy4OIg5xiQDqVtegKa0ZzwUqFsMYjlI1QgPAloAOyHzRudx_FK8PP65i4oFUkHJmYYzzmNPL4a8eQcp3klE4Xf3l0Aw43T8yept8K_A0PHau46XCF9JEc7/s1600/2013-05-15+07_50_14-DSC02132.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid5Y-f0xEP3qUQseyZGmAvKXpy4OIg5xiQDqVtegKa0ZzwUqFsMYjlI1QgPAloAOyHzRudx_FK8PP65i4oFUkHJmYYzzmNPL4a8eQcp3klE4Xf3l0Aw43T8yept8K_A0PHau46XCF9JEc7/s320/2013-05-15+07_50_14-DSC02132.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From Left: Steven, myself, Dan and Woei Jye in front of the backdrop. (Photo by: wifey)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJ8-SpRDH2-e1mU_Ai5iUMhKolvI5PTjpEj6KQYoFhQXxJdzF9LNbaslomXoN-yJFYHzg2QjbTh_3kn56_H4Cq7DSq-g2fYyyl2-OEtfAyPfilDPh_x0OORD7kox8MKTRqhWkqBh7_LpC/s1600/2013-05-15+07_50_29-DSC02139.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJ8-SpRDH2-e1mU_Ai5iUMhKolvI5PTjpEj6KQYoFhQXxJdzF9LNbaslomXoN-yJFYHzg2QjbTh_3kn56_H4Cq7DSq-g2fYyyl2-OEtfAyPfilDPh_x0OORD7kox8MKTRqhWkqBh7_LpC/s320/2013-05-15+07_50_29-DSC02139.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From Left: Steven, Woei Jye, Dan, myself and Wong Jin Jin - the rising star. (Photo by: wifey)</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8NEpNq6f1CsmYQH9NEx5aYhiftEktdjcvhkfK1fu00R6HcYqSPc-HMVsp1ri_Ek8gqilPNRWtg57k8-S9h1txFJ_GspH0y5Y3CdMv9jsSu8B8FLiPgR8ouVzI3tjJ-P4oQU3zSWK-UtcD/s1600/941969_533043173400821_366759321_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8NEpNq6f1CsmYQH9NEx5aYhiftEktdjcvhkfK1fu00R6HcYqSPc-HMVsp1ri_Ek8gqilPNRWtg57k8-S9h1txFJ_GspH0y5Y3CdMv9jsSu8B8FLiPgR8ouVzI3tjJ-P4oQU3zSWK-UtcD/s320/941969_533043173400821_366759321_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I need a good mantra for the upcoming Hatyai International Marathon. (Photo by: wifey)</td></tr>
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<br />ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-35546484541581042202013-03-21T15:44:00.002+08:002013-03-21T15:44:40.584+08:00Life has been busyBlogging does not get to stay in the priority list when the more important things come out of no where.<br />
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Race reports for Gunung Nuang Endurance Race 2013 and Malakoff Penang are still a blank template. The daily job has taken much time from the usual routine, due to the new projects kicked in since last December. I'm not sure how this would end, but I wish that I could still write a few blogs from time to time.<br />
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Until then, take care and all the best.ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-3435832768995489162013-02-18T10:32:00.001+08:002013-02-18T10:32:39.502+08:00WD-40<div class="separator" style="clear: both; text-align: center;">
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Read this from a shared article in Facebook. It is very useful, try it.<br />
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<a href="https://www.facebook.com/photo.php?fbid=10200489713582392&set=a.1485688099205.66272.1143987650&type=1&ref=nf" target="_blank">Link here.....</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUFQJHd5ANBsVv51IBBANx1gmerLt20Ij15wbeoaTn22ctlooAjrnS1FxBGfy0ZajIGkAtYb_AFO0VrgrqrluoaU-D5R9ykI61s0tqZgm01p9DonfyBEdvgDCX6bsi6s41FysFPT7QFzNm/s1600/WD-40.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUFQJHd5ANBsVv51IBBANx1gmerLt20Ij15wbeoaTn22ctlooAjrnS1FxBGfy0ZajIGkAtYb_AFO0VrgrqrluoaU-D5R9ykI61s0tqZgm01p9DonfyBEdvgDCX6bsi6s41FysFPT7QFzNm/s400/WD-40.jpg" width="400" /></a></div>
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DID YOU KNOW?<br />What IS The Main Ingredient of WD-40?<br />Before you read to the end, does anybody know what the main ingredient of WD-40?<br />No Cheating.....<br /><br />WD-40 ~ Who knew!<br /><br />I had a neighbor who bought a new pickup.<br />I got up very early one Sunday morning and saw that someone had spray painted red all around the sides of this beige truck (for some unknown reason).<br />I went over, woke him up, and told him the bad news.<br />He was very upset and was trying to figure out what to do....<br />probably nothing until Monday morning, since nothing was open.<br />Another neighbor came out and told him to get his WD-40 and clean it off.<br />It removed the unwanted paint beautifully and did not harm his paint job that was on the truck. I was impressed!<br /><br />WD-40 who knew?<br /><b>"Water Displacement #40"</b>.<br />The product began from a search for a rust preventative solvent and degreaser to protect missile parts.<br />WD-40 was created in 1953, by three technicians at the San Diego Rocket Chemical Company.<br />Its name comes from the project that was to find a 'Water Displacement' Compound.<br />They were finally successful for a formulation, with their fortieth attempt, thus WD-40.<br />The 'Convair Company' bought it in bulk to protect their atlas missile parts.<br />Ken East (one of the original founders) says there is nothing in WD-40 that would hurt you.<br />When you read the 'shower door' part, try it.<br />It's the first thing that has ever cleaned that spotty shower door.<br />If yours is plastic, it works just as well as on glass.<br />It's a miracle!<br />Then try it on your stovetop.<br />It's now shinier than it's ever been.<br />You'll be amazed.<br /><br /><br /><u><b>WD-40 Uses:</b></u><br />1. Protects silver from tarnishing.<br />2. Removes road tar and grime from cars.<br />3. Cleans and lubricates guitar strings.<br />4. Gives floor that 'just-waxed' sheen without making them slippery.<br />5. Keeps the flies off of Cows, Horses, and other Farm Critters, as well. (Ya gotta love this one!!!)<br />6. Restores and cleans chalkboards.<br />7. Removes lipstick stains.<br />8. Loosens stubborn zippers.<br />9. Untangles jewelry chains.<br />10. Removes stains from stainless steel sinks.<br />11. Removes dirt and grime from the barbecue grill.<br />12. Keeps ceramic / terracotta garden pots from oxidizing.<br />13. Removes tomato stains from clothing.<br />14. Keeps glass shower doors free of water spots.<br />15. Camouflages scratches in ceramic and marble floors.<br />16. Keeps scissors working smoothly.<br />17. Lubricates noisy door hinges on both home and vehicles doors.<br />18. It removes that nasty tar and scuff marks from the kitchen flooring.<br />It doesn't seem to harm the finish and you won't have to scrub nearly as hard to get them off.<br />Just remember to open some windows if you have a lot of marks.<br />19. Remove those nasty Bug guts that will eat away the finish on your car if not removed quickly!<br />20. Gives a children's playground gym slide a shine for a super fast slide.<br />21. Lubricates gearshift and mower deck lever for ease of handling on riding mowers...<br />22. Rids kids rocking chair and swings of squeaky noises.<br />23. Lubricates tracks in sticking home windows and makes them easier to open.<br />24. Spraying an umbrella stem makes it easier to open and close.<br />25. Restores and cleans padded leather dashboards in vehicles, as well as vinyl bumpers.<br />26. Restores and cleans roof racks on vehicles.<br />27. Lubricates and stops squeaks in electric fans.<br />28. Lubricates wheel sprockets on tricycles, wagons, and bicycles for easy handling.<br />29. Lubricates fan belts on washers and dryers and keeps them running smoothly.<br />30. Keeps rust from forming on saws and saw blades, and other tools.<br />31. Removes grease splatters from stovetops.<br />32. Keeps bathroom mirror from fogging.<br />33. Lubricates prosthetic limbs.<br />34. Keeps pigeons off the balcony (they hate the smell).<br />35. Removes all traces of duct tape.<br />36. Folks even spray it on their arms, hands, and knees to relieve arthritis pain.<br />37. Florida's favorite use is: 'cleans and removes love bugs from grills and bumpers.'<br />38. The favorite use in the state of New York, it protects the Statue of Liberty from the elements.<br />39. WD-40 attracts fish. Spray a little on live bait or lures and you will be catching the big one in no time. Also, it's a lot cheaper than the chemical attractants that are made for just that purpose.<br />Keep in mind though, using some chemical laced baits or lures for fishing are not allowed in some states.<br />40. Use it for fire ant bites. It takes the sting away immediately and stops the itch.<br />41. It is great for removing crayon from walls. Spray it on the marks and wipe with a clean rag.<br />42. Also, if you've discovered that your teenage daughter has washed and dried a tube of lipstick with a load of laundry, saturate the lipstick spots with WD-40 and rewash. Presto! The lipstick is gone!<br />43. If you spray it inside a wet distributor cap, it will displace the moisture, allowing the engine to start.<br /><br />P.S.<br />As for that Basic, Main Ingredient.......<br />Well.... it's <i><b>FISH OIL....</b></i><br />Who would have guessed ? ? ?</div>
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Really? </div>
ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-8145798005047918202013-01-18T13:47:00.000+08:002013-01-18T13:47:04.095+08:00Ion Wristband from Skechers MalaysiaSince I have one pair of blue Skechers Go Run and I do not run on them yet, but wear it as my every day working shoes and walking shoes. I just got to know from my friend who is wearing Skechers Go Run that there is an ion wristband giveaway from <a href="https://www.facebook.com/Skechersmalaysia" target="_blank">Skechers Malaysi</a><a href="https://www.facebook.com/Skechersmalaysia" target="_blank">a</a>.<br />
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Without wasting much time, I asked a colleague to take a photo of myself with my Skechers Go Run and submit my photo thru the app in the <a href="https://www.facebook.com/Skechersmalaysia" target="_blank">FB page</a>.<br />
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Looks like I have won myself a ion wristband?<br />
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Too get more information, please visit <a href="https://www.facebook.com/Skechersmalaysia" target="_blank">Skechers Malaysia facebook page</a>. <br />
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I was trying to be low profile in my office :P</div>
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^^</div>
ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-21969959540631540302013-01-16T13:40:00.001+08:002013-01-16T13:40:44.730+08:00Busy or LazyApparently, I'm struggling in between busy and lazy. When I'm busy, I do not have enough time to write my own blog; when I'm lazy, of course, I'll find excuses to pretend that I'm busy. This is not healthy and productive.<br />
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I have not wrap up the year of 2012 but I already have something drafted inside my mind of 2013. I'm not sure how bad it is going to be in 2013 but I'm going thru it, by all means. Hopefully all turns out to be good and not bad and not very bad.<br />
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I'm going to join more races in Penang and cut down the trips to other places in Malaysia, except those that worth the traveling like full marathon events such as SCKLM and RJM.<br />
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I tried to get a list of the running events in Penang and I have got this from <a href="http://penangaaa.blogspot.com/" target="_blank">Penang PAAA</a>. I believe the list could be very useful to me in 2013, to ensure that I'm not going to drift away from Penang, too much or too often. You know, sometimes, people change their mind like changing clothes.<br />
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Nah, here you go.... the tentative dates of running events in Penang.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvCwly-PByuc6kzQhQVKe85H2vVa8nSdmsyNc-EXMyDI4uE4I1vw-mdZ7qclAWtDiAJcTIOESX3hJggCvtI1r88Z6FYDFLOFfrD5k2WmM_scmbLUUPlCKlUYiR7kWtxNW_sghZSf6RngI4/s1600/PG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvCwly-PByuc6kzQhQVKe85H2vVa8nSdmsyNc-EXMyDI4uE4I1vw-mdZ7qclAWtDiAJcTIOESX3hJggCvtI1r88Z6FYDFLOFfrD5k2WmM_scmbLUUPlCKlUYiR7kWtxNW_sghZSf6RngI4/s400/PG.jpg" width="400" /></a></div>
I'm yet to write about my Kulim Half Marathon, probably I should give it a waiver. Argh.... going to travel very soon. Going to have Chinese New Year very soon.... another busy season.<br />
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Be Happy :D<br />
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<br />ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-46467286927606674072013-01-03T12:55:00.001+08:002013-01-03T12:55:54.608+08:002012 Mileage<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTntPEETqhrePwPuUSf8BQbR65VN-qkU7gRut23K3Ss5X4RgPESftQzMBUPFweEnVjZgafVwdYLr2CJSGHe8536R4bL24kjgd0a4snLQg-E1i1Lj_I9HYA4INa8_R241qH2qgd1AuAQkG8/s1600/2012+Mileage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTntPEETqhrePwPuUSf8BQbR65VN-qkU7gRut23K3Ss5X4RgPESftQzMBUPFweEnVjZgafVwdYLr2CJSGHe8536R4bL24kjgd0a4snLQg-E1i1Lj_I9HYA4INa8_R241qH2qgd1AuAQkG8/s400/2012+Mileage.jpg" width="400" /> </a></div>
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Unbelivable~!!!</div>
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I thought I would be doing averagely 60-80km per month, but I ended up being poisoned.</div>
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Total mileage covered is 1690km. *wow* I never ran this long in any lifetime before.</div>
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The lowest mileage was 92km in January 2012, I still did not get my Garmin 405 at that time.</div>
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Else, it could be more.... hypothetically. </div>
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Highest was in July, must be me responded after the almost sub-4 in SCKLM 2012. </div>
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Weekend LSD could be lesser and could be none.</div>
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Hopefully I still can make time for some training.</div>
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Good thing is I improved FM timing from 4:45 in 2011 to 4:05 in 2012. It was hell lot of effort.</div>
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Pat my own back~~~ </div>
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Happy Running in 2013~!</div>
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:) </div>
<br />ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-88004143273213587152012-12-28T14:39:00.000+08:002012-12-28T14:39:11.218+08:00Be Careful in What You Wish forThe weather was crazily hot, I was asking myself whether it is the sun or the tinted films on my car wind screen, side windows and back screen quality has degraded after 5 years. The idea of have a 'darker' and 'better' film on my car crossed my mind.<br />
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There were some trapped air bubbles on the back screen, some peeled off area on the side windows, but besides that everything is fine.<br />
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Last week, when I was driving on the Penang Bridge, I was tired but I was awakened by a 'piak' noise. I thought it was a small pebble hitting my wind screen and nothing happen, but I double checked it again and I saw there was a crack. Shit....<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGDk9HLFuSx3Ww-PtuamTJ7u33DlD0TUFOwzbHsPXy-noBuBl-vGKtcrtnYe94N7AbdDwjoyVsW_RTZdsf9AkUvYEDyrBzDmMlZo6TV7nhuV3GR8PmcIhjdHauchv96hViFJ6FckX_XFUv/s1600/IMG_3270.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGDk9HLFuSx3Ww-PtuamTJ7u33DlD0TUFOwzbHsPXy-noBuBl-vGKtcrtnYe94N7AbdDwjoyVsW_RTZdsf9AkUvYEDyrBzDmMlZo6TV7nhuV3GR8PmcIhjdHauchv96hViFJ6FckX_XFUv/s400/IMG_3270.JPG" width="400" /></a></div>
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Luckily I insured that piece of wind screen but the trouble of getting the insurance claim documentation, sending it to workshop, sending for another tint film, all those arrangement are tiring.<br />
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I guess I need to top up certain amount on top of the RM1000 claim entitlement.<br />
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Haih.... really need to be careful what you wish for.<br />
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O.o </div>
ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-89024255768969629722012-12-27T14:25:00.000+08:002012-12-27T14:25:13.200+08:00I have A Date with Trouble @ Gunung Nuang<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXvM56AQS6wIlVKQXu2djyGf1BK6SuM-vtjrBbZbp-UG_6kCG4K2S6pqIPzjTQR3hFHB2OVF98BB88Ui5TAww8N6fS9LeTltWdexyWK9Fzh6itgohTOxfk1NXK9iKYmM6dXqQV2TZcY26s/s1600/Ultra+Trail+Run+2013.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="63" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXvM56AQS6wIlVKQXu2djyGf1BK6SuM-vtjrBbZbp-UG_6kCG4K2S6pqIPzjTQR3hFHB2OVF98BB88Ui5TAww8N6fS9LeTltWdexyWK9Fzh6itgohTOxfk1NXK9iKYmM6dXqQV2TZcY26s/s400/Ultra+Trail+Run+2013.JPG" width="400" /></a></div>
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Nothing much to be said, I paid for trouble.</div>
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<b>Date: 3 March 2013 (Sunday)<br />Starting: 6am - Ending: 6pm (GMT+8)<br />Venue: Gunung Nuang , Pangsun Hulu Langat Selangor, Malaysia<br />Distance: 5km In / 5km Out = 10km loop<br />Reporting Time: 3 March 2013, Sunday 5:00am (GMT+8)<br />GPS coordinate (Garmin): N 3. 13.023 / E 101. 52.996</b></div>
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Minimum 40km within 12 hours to be entitled for a finisher-T.</div>
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If you want to join this crazy party... please visit</div>
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<a href="http://12ultra.blogspot.com/">http://12ultra.blogspot.com/</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX95OA-EcaZGXtiBmMrht8Lkqy9vSAzhyphenhyphenG0z2-p6YSnIrliKk63UKKZNZPl11Hy1UXGj0MQHpNdtoTnnQMpPxFiV2tMH0sozfD0pqyGgQZ2piqS9r_6wJbY5jJlC-QBwgqAFNz2MhE6D_m/s1600/elevation.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX95OA-EcaZGXtiBmMrht8Lkqy9vSAzhyphenhyphenG0z2-p6YSnIrliKk63UKKZNZPl11Hy1UXGj0MQHpNdtoTnnQMpPxFiV2tMH0sozfD0pqyGgQZ2piqS9r_6wJbY5jJlC-QBwgqAFNz2MhE6D_m/s400/elevation.JPG" width="400" /></a></div>
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ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-41125789908031905152012-12-26T14:36:00.000+08:002012-12-26T14:36:12.071+08:00Race Report - Takashima Fun Run 2012Date: 02 December 2012<br />
Location: Takashima HQ, Penang Science Park<br />
Distance: 4 km (2.95 km)<br />
Bib No.: N/A<br />
Registration Fee: RM17<br />
Gears: Asics DS-Trainer 16, Garmin Forerunner 405<br />
Starting Time: N/A (7:43am)<br />
Running Time: 00:14:13<br />
Pace: 4:49 min/km<br />
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I have not been racing for quite some time, so a fun run will do for me. I am not going to talk much about this run because it is a FUN run, actually I was questioning myself why I did not want to take part in the 10k race. I wonder.<br />
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Morning, I woke up around 5 something as I told wifey that I wanted to reach early to get a perfect parking slot as it could be limited. We departed at 5 minutes past 6am and we reached Takashima Headquarter in 20-25 minutes, I forgot. I could see many familiar faces, probably it was more like a local race.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBhsQDLFdqrCAYrg1Jjps9kbpSLUcBl6WPkJ6k1h_54F62gphbG6gZXkEne5QXIyG2s9Uu3h0j4dgPjJNTxkolvagyetSGM-LlSqhn2Ipy9Ex-btH-7h0WjFOy_JeOzdssr272yoaEexk0/s1600/DSC09188.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBhsQDLFdqrCAYrg1Jjps9kbpSLUcBl6WPkJ6k1h_54F62gphbG6gZXkEne5QXIyG2s9Uu3h0j4dgPjJNTxkolvagyetSGM-LlSqhn2Ipy9Ex-btH-7h0WjFOy_JeOzdssr272yoaEexk0/s400/DSC09188.jpg" width="400" /></a> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn00CHdprbPbOwJkgW2WOKF71AjoGF3Yu6YzlxsZS68vQdXt3t24ZFSSGoBq-qC6hH441WViNcZmdDBlBl62ydKL-Fu0-q9eUmKssPuCQ44JqtlQc36bs80jCqw3ZHYLHmBvQivjeSjG4_/s1600/DSC09170.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn00CHdprbPbOwJkgW2WOKF71AjoGF3Yu6YzlxsZS68vQdXt3t24ZFSSGoBq-qC6hH441WViNcZmdDBlBl62ydKL-Fu0-q9eUmKssPuCQ44JqtlQc36bs80jCqw3ZHYLHmBvQivjeSjG4_/s400/DSC09170.jpg" width="400" /></a> </div>
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I did called my parents so that they remember to come as they have paid the registration fees as well.<br />
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I got myself ready with the shoes, hydration waistpack (although it was not really required), garmin 405 and a camera. My main objective was to capture photos of runners. After that, we were allowed to visit Takashima HQ. We walked inside, check out the mini swimming pool, KTV room, movie room, *Ferrari, and all those fitness equipment inside the premise.<br />
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The security was loose, I guess no one could steal those things.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyVUStg2orf7XY_TSJHjYGPzqmzIAnfAtWcogSO6ixOnju1BUaPPr_1tnso4_9GixI08V3GmGW7mKFk3duclDhAm_YRTuZjy01bcrYrwkKWLCXxuq0VfYIGhOXzZIM7Pa7YrO_h3HsMWd-/s1600/DSC09178.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyVUStg2orf7XY_TSJHjYGPzqmzIAnfAtWcogSO6ixOnju1BUaPPr_1tnso4_9GixI08V3GmGW7mKFk3duclDhAm_YRTuZjy01bcrYrwkKWLCXxuq0VfYIGhOXzZIM7Pa7YrO_h3HsMWd-/s400/DSC09178.jpg" width="267" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSxpu-8JFq0uCtcLpMOm3xboNIt03CVqpIZvCb5YdV-5RuWYhW4o_bdYgNpkdCtWHzMBA05Mbibpdc4i8_mmEAHnH5p9EWH0SsevqdGJJVtIFT8ZNIt8Ch1tEU_uDQ-S8oMY-qZkKWEn1x/s1600/DSC09180.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSxpu-8JFq0uCtcLpMOm3xboNIt03CVqpIZvCb5YdV-5RuWYhW4o_bdYgNpkdCtWHzMBA05Mbibpdc4i8_mmEAHnH5p9EWH0SsevqdGJJVtIFT8ZNIt8Ch1tEU_uDQ-S8oMY-qZkKWEn1x/s400/DSC09180.jpg" width="267" /></a></div>
<br />
There was a warm up session and 10k runners were flagged off. Can see one runner actually 'cheated' accidentally or intentionally but I guess that short distance did not make any significant changes to the race result.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUVPdF6nVK5ZX85rb5ZHImjYzHIUU3EZEYHbqXB_5dHey50OwHoEqsMVvRWZqwWAqnFiz9_Gz8iXVuPw3kz76JtGm4zH9G0VunL231rO0tdEDPwNeNc9_zDT-5E5sP7SWKhpcV0JO7Ri5r/s1600/DSC09191.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUVPdF6nVK5ZX85rb5ZHImjYzHIUU3EZEYHbqXB_5dHey50OwHoEqsMVvRWZqwWAqnFiz9_Gz8iXVuPw3kz76JtGm4zH9G0VunL231rO0tdEDPwNeNc9_zDT-5E5sP7SWKhpcV0JO7Ri5r/s400/DSC09191.JPG" width="400" /></a></div>
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<br />
<br />
Then, it was followed by the fun run. Reminder was given to all fun run participants to be more careful as the 10k runners would be coming back and you know that they're fast or very fast. I was at the back then quickly stormed to the front but by that time, the leading runners were already 200m in front. I had to played catch up.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdJYqk6SlhU3SanTdVLq2LM4sF6RsjaNz-DYV3K41OPzG39KC4RQh9GJn3eoWD76MFgp3F8ScE4LctPr4PD1T2lfQh16P_Lnn7VjGEBSDnZ-JOM6Ny-dmg4dkyAgHGFG4xO62z7weAMmiv/s1600/DSC09241.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdJYqk6SlhU3SanTdVLq2LM4sF6RsjaNz-DYV3K41OPzG39KC4RQh9GJn3eoWD76MFgp3F8ScE4LctPr4PD1T2lfQh16P_Lnn7VjGEBSDnZ-JOM6Ny-dmg4dkyAgHGFG4xO62z7weAMmiv/s400/DSC09241.jpg" width="400" /></a> </div>
<br />
It was quite difficult to run with a DSLR, luckily I did not attempt that during my River Jungle Marathon, I could have thrown it away.<br />
<br />
At the 1-km mark or the first right turn, I managed to overtake the leading runner, a young lad, which was a little bit slower, I think he did not control his pace well at the beginning. Then, the marshal in mountain bike keep chatting with me.... talking nonsense and I entertained him since this was just a fun run.<br />
<br />
I just kept running until the roundabout and I noticed that it would be an under distance run, there was nothing to be won and my objective was to capture photos. I informed the marshal to escort the second runner because I would be slowing down to snap some photos. Soon, it was the final left turn to the finishing line, I speculated that it could be less than 4km as claimed.<br />
<br />
I stopped and turned back to snap photos, luckily they still posed to the camera. By the time, 3 runners had went past me, I kept running to the finishing line in 4th position. My Garmin showed 2.95km. Wow... short of 1km, but whatever laa... I did not take the certificate as I don't really need it and I was soaked in perspiration.<br />
<br />
Got myself into a good position and start shooting photos. I think I have covered at least 90% of the runners that came back. The photos can be viewed at <br />
<br />
Not much review to be done.<br />
<br />
Garmin data: <a href="http://connect.garmin.com/activity/249455928">http://connect.garmin.com/activity/249455928</a><br />
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<br />ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-65549946557448838832012-12-10T19:43:00.002+08:002012-12-10T19:43:27.211+08:00Race Report - Rock to Rock Run 2012 --LATE Entry!!!!--I know it is late, but I was delaying it for a reason, which was the deadly CQE examination preparation. I did it last minute so I have no one else to blame but myself. My apology.<br />
<br />
Date: 28 October 2012<br />
Location: Hard Rock Hotel, Penang<br />
Distance: 10.2 km (10.19 km)<br />
Bib No.: 1250<br />
Registration Fee: RM50 (for charity)<br />
Gears: Asics DS-Trainer 16, Garmin Forerunner 405<br />
Starting Time: 6.50am (7:10am)<br />
Running Time: 00:46:23<br />
Pace: 4:33 min/km<br />
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYRzPgG7Fa5MJxJ4ov9WzoJBLvaQs4Y0qgpT3AUCjSjjQepNxO183Gp3qQJakcYvWMuc4kONfPxBsPCw_E8gB5dJttIwd3zkD0uSa-gJZubqLh6pL0kIbr8iGswFEeml5f8CT3HbsugwWy/s1600/281474_10151095323978038_879544379_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYRzPgG7Fa5MJxJ4ov9WzoJBLvaQs4Y0qgpT3AUCjSjjQepNxO183Gp3qQJakcYvWMuc4kONfPxBsPCw_E8gB5dJttIwd3zkD0uSa-gJZubqLh6pL0kIbr8iGswFEeml5f8CT3HbsugwWy/s400/281474_10151095323978038_879544379_n.jpg" width="298" /></a> </div>
<br />
It was 4:45am and I was already awake. I needed the time for my pre-race ritual such as early facebook access, a light breakfast and bowel cleaning.... err... I guess it should be bowel clearing. Normally, it takes some time for the bowel start moving, so waking up early on the race day is a must, rather than having the 'call' at the starting line.<br />
<br />
Friends and colleagues of wifey were staying overnight at my house. I was ready earlier than expected and waiting impatiently for the others, that includes my wifey. She always ask me to nudge her 30 minutes before the departure time. A lady prep is an unknown, imagine several ladies. Anyway, we managed to leave the house around 5:15am.<br />
<br />
I was driving quite fast on the bridge because I knew that the parking slots are scare at Hard Rock Hotel. Spotted a few runners actually doing the LSD from Youth Park to Hard Rock Hotel as the preparation for PBIM, I guessed. Eric Lim was one of them.<br />
<br />
We reached Hard Rock Hotel around 6:00am and the access to the hotel parking was closed, why? because it was full. Many cars already parking along the main road leading to Teluk Bahang. Luckily I managed to get slot not far away from the starting line, probably 150 to 200m away. I felt hungry and ate one banana.<br />
<br />
Still early and we were hanging around participants gathering area, cam-whoring, snapping photos of others, checking out the dressed runners' outfit, etc.<br />
<br />
6:50am, I was already waiting for the gun off, but seems like they were waiting for the VIP to pull the trigger. Haih.... I hate that but anyhow we were unleashed at 7:10am. I tried to run slower because I fear that the futsal session that I had a day before would undermine my determination to run all the way, so I took it cautiously.<br />
<br />
I started the run with 3:27 min/km and after 100m I figured out that it was way too fast and for sure I'd be 'kong-ed' by the fast pace. I took it slower. The elevation came earlier than expected. I was not sure about my condition, so I followed the general guidelines. I switched to smaller stride and higher cadence going up the hill.<br />
<br />
The pace for the 2nd km was 4:22 and 3rd km was 4:36. Probably I felt good or the adrenaline was rushing all over my body, the pace was better than expected. I actually overtook a few runners that always tuned up in the local races, that kept driving me to move forward.<br />
<br />
That came to a point that I saw a few runners 100-200m in front of me, they were running at the similar pace as me, so the gap was never closed up. Without notice, all the runners were turning left into the road leading to butterfly farm. I could see runners coming back, they're damn fast.<br />
<br />
We're made to run into the butterfly farm and make a small U-turn, there was the water station, I did not bring my hydration waistpack, so I grabbed 2 cups of water and continue to chase after the nearest group.<br />
<br />
As I was running out to the main road again, I could see many runners making their way to the U-turn point such as Kenny, Raja Uda Idol, Woei Jye, etc. I tried to maintain the same pace and I was able to run at 4:28 until km-6. Then the pace drop to 4:3x for the consecutive few KMs. I could feel that the Asics DS Trainer was soaking wet and became heavier and heavier.<br />
<br />
I could only see the runners in front of me opening the gap and gone missing from view....Pace dropped to 4:4x and 4:5x. Haih.... poor.... Then, it was my intention to snap some photos of the participants, so I grabbed my camera bag from my car boot and rushed to the finishing line. Luckily it was just a short distance, else I could die bringing it along for the whole 10k.<br />
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAwTePJ5SbiW8cu0qVbGPUJS0EJC9ykTszH9yj1PyV-L5-5LvMrHwF7OW1RgbDYSQXpiRpKZa_ywbNYMeJRl1UZ70jVGnZ0Q9cDd7aZS42WEtwwuZnG2S8Lr23qT5KaIzHI401kDwp-Gs3/s1600/615941_10151095318758038_1677053860_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAwTePJ5SbiW8cu0qVbGPUJS0EJC9ykTszH9yj1PyV-L5-5LvMrHwF7OW1RgbDYSQXpiRpKZa_ywbNYMeJRl1UZ70jVGnZ0Q9cDd7aZS42WEtwwuZnG2S8Lr23qT5KaIzHI401kDwp-Gs3/s400/615941_10151095318758038_1677053860_o.jpg" width="400" /></a> </div>
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Finally I crossed the finishing line at 46:23. Average pace was 4:33 min/km.... wow.... not bad at all. Wifey took a photo of me crossing the line and I picked a spot and starting to snap photos for other runners.<br />
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMGXn9p9YFgc3NRRPjIRisNN-CCMFl9DRJ3A90xgVAslYHIO_S3jtsQdDP8ZsGtSCc2B-PSP5ldKr0SCRUR7k0r4PNF6J-09TXSaH-ld1GD7x2JYTdNGqlFgeAmEykuMOT8yAmWYjvCABA/s1600/415720_10151095319513038_1730141029_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMGXn9p9YFgc3NRRPjIRisNN-CCMFl9DRJ3A90xgVAslYHIO_S3jtsQdDP8ZsGtSCc2B-PSP5ldKr0SCRUR7k0r4PNF6J-09TXSaH-ld1GD7x2JYTdNGqlFgeAmEykuMOT8yAmWYjvCABA/s400/415720_10151095319513038_1730141029_o.jpg" width="298" /></a></div>
<br />
<u><b>Race Summary:</b></u><br />
<ul>
<li>Happy with my first and last 10k race of 2012. It is a automatic PB since I did not run many 10k events.</li>
<li>Smaller stride and higher cadence vs normal stride and regular cadence in hill running help to conserve energy.</li>
<li>Happy to see a few runners actually dress up to run. I dressed up but not as 'cool' as the 'Best Custome' runners.</li>
</ul>
Garmin Data: <a href="http://connect.garmin.com/activity/237708049">http://connect.garmin.com/activity/237708049</a><br />
<br />
<u><b>Race Review:</b></u><br />
<br />
Pros:<br />
<ul>
<li>Charity event but Brooks event T and limited finisher medals were given out. Good.</li>
<li>Red bull, buns and mineral waters were given out at the finishing area.</li>
<li>Best Costume Runner prizes could attract more runners to join. Running should be fun and not always about timing or PB.</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_tMGxWsI1ANOy93dkoStzNjcGAwzDm9Kc3RwVbP1xrB4Ov2DuTPApKkITDz9zYyjZ7EcExQsRZpZrxIATjt01oqkp9-IQEz3ZLZMzGz6b4_x9NmZvJkrpTCYZmHGAVxO_tv-OE1TFH6W8/s1600/178170_10151095307818038_1033275799_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_tMGxWsI1ANOy93dkoStzNjcGAwzDm9Kc3RwVbP1xrB4Ov2DuTPApKkITDz9zYyjZ7EcExQsRZpZrxIATjt01oqkp9-IQEz3ZLZMzGz6b4_x9NmZvJkrpTCYZmHGAVxO_tv-OE1TFH6W8/s400/178170_10151095307818038_1033275799_o.jpg" width="400" /></a> </div>
<br />
Cons:<br />
<ul>
<li>Late start. Should start on time, everytime.</li>
<li>Traffic control was a little loose at the T-junction near the butterfly farm.</li>
</ul>
<div style="text-align: center;">
---Rock and Roll--- </div>
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<br />ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-15361910753732489572012-11-28T15:19:00.000+08:002012-11-28T15:19:05.970+08:00Exam BlueI did my CQE trial exam on the morning of 17 November, which was before the Penang Bridge International Marathon 2012. I was suffering during the 5 hours inside the examination hall or I would say it was a meeting room, to answer the 160 questions. That's crazy.<br />
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Time flies. Here I am, 3 days away from the final exam, which is the real exam. The final score that would determine that whether I have wasted the company money to attend this course, although I had absent for multiple time, for..... running events. No regrets about that but rather I am patching the holes now.<br />
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Attempting all the sample questions and exercises, I am overwhelmed. I am not sure whether I could pass this examination with flying colours, but at least I need to have certain confidence, see.... now I'm talking statistic :P<br />
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I have 3 days more to prep myself for this examination, after the freaking crazy 5 hours, then I would be free. I would play futsal, I would be running again, I would be watching movie marathon again, I would be driving here and there shopping for running shoes again, I would have good appetite for all the great food again.<br />
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Meantime, suffer for another 3 days.<br />
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++++ luck ++++</div>
ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-63195513570123652222012-11-20T20:16:00.002+08:002012-12-10T19:28:38.320+08:00Race Report - Penang Bridge International Marathon 2012Date: 18 November 2012<br />
Location: Queensbay Mall, Penang<br />
Distance: 42.195 km (42.60 km)<br />
Bib No.: A 00093<br />
Registration Fee: RM60 (early bird)<br />
Gears: Asics DS-Trainer, Garmin Forerunner 405<br />
Starting Time: 2.00am (2:00am) - <span style="color: red;"><b>Very ZHUN!!!!!</b></span><br />
Running Time: 04:07:08<br />
Pace: 5:48 min/km<br />
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This was the race of the year.... home ground.... familiar place which is the Penang Bridge that I cross every day to earn my living for 5 years +. I thought it was manageable, or not that difficult, but many had told me that PBIM route is not easy at all. I was not going to let anybody rock my confidence in breaking the barrier, but I was surrounded by much, much annoying things during the most critical week of the race.<br />
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In the race week, I had some bad experience. Batu Kawan runners were running the last easy run at Mengkuang Dam. I was late because of oversleeping. I joined the group at 6:15am and as soon as I started to run at slow pace after some static stretching, my ankle was giving me some signal, it was aching but I thought it was temporary and finished the ~9k run over some hills with pace as high as 5:00min pace.<br />
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The next day, it was still aching. I began to consider my race shoes, I was planning Pure Connect which could give me fast pace and good response, but it shall be very taxing on the ankles. I tried not to think about it and stop all running but doing bicycle riding to keep the muscles working. At the same time, the bloody hell CQE trial exam was in the morning of 17-Nov. I was mentally tortured reading and studying all those dry subjects.<br />
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I tried to apply analgesic cream on my ankle and do the warm water rinsing. It was working for me. Then, I tried on the alternative shoes, which is the red Asics DS-Trainer that never hit the pavement more than 10km in any training session. I ran 1km on it and I made up my mind to give myself a peace mind to study.<br />
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In Saturday morning, I settled the CQE exam in 5 hours, 160 questions. I hate it and the real exam would be on 1-December. Then, I went home to sleep from 3 something to 6pm, then I got myself prepared to attend friend's wedding dinner. Then, went home, checked my things and crossed the bridge to race site at 11:30pm. Bridge was scheduled to close at 1am.<br />
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I was early, parked my car at the road side, intention was not to pay any parking fee. I was told that the open parking lot was RM5 per entrance and the multilevel car park is charged at RM1 per hour. I paid nothing. I started to apply the Sloan analgesic cream all over the legs, the popular spots (for myself) like ankles, calves and tights. Then, searched for portal pottie to settle small business and went back to put on my shoes.<br />
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Car park slots were filing up fast. It was around 1:15am and I met Qamarrul and Ling Teoh on the way to Queensbay Mall. Then, met Dr.Tham who was chasing the sub-4 target as well. He did well in PBIM 2011 with 4:06 O.o' His wife helped us to take a photo together and I off to see the Batu Kawan gang which is around the area in front of Coffee Bean outlet. Again we took a few photos together then I decided to sit down, not to waste too much energy standing.<br />
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WJ who is aiming to be WJ* was wearing her timing band aimed for 4:30, which means I needed to run <3:30 a="a" beat="beat" better="better" concentrate="concentrate" for="for" is="is" it="it" much.="much." my="my" on="on" own="own" rather="rather" run="run" so="so" task="task" than="than" thinking="thinking" to="to" too="too" tough="tough" was="was" wj="wj"></3:30><br />
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1:54am, almost there. I locked in the satellite signal on my Garmin Forerunner 405 and went to the starting line, I could be at the front 10 rows but I walked back. I still like to build confidence and ramp slowly rather than being pushed from the back running as the front-liners since I am not that fast. I did not want to be left too behind as well, because it could be difficult to clear the human traffic in the first 1km, so I was right at the center of all the runner queue.<br />
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At 2:00am, gun off. I just went off and it was quite difficult to move because some people were moving quite slow in pace of 7:00 or 8:00 and I had to ran zig-zag to set my own pace at 6:00 min/km. Luckily I was be able to do so and hit the target pace at 6:01 min/km. We were running towards Seagate, my previous company. Along the way, I was trying to get into rhythm, relax and focus on form, I told myself I will tuned into 5:30 from 3rd km onwards then until 10th km.<br />
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At km-2, I'm already running at the first 10k planned pace, it came one km earlier. Personally I am not sure whether this is costly enough for the remaining distance but I keep telling myself to relax, focus and keep the fuel for something more challenging. At the U-turn point at Seagate then going past Queensbay Mall again, I keep re-hydrating myself with my Nathan Trek bottle, although I skipped the first water station which is very crowded. I was feeling the thirst would strike anytime, so my plan is prevention rather than too late. I almost finished 85% of the 660ml with 2 packets of hydration salt inside.<br />
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Then, I took the first gel at the 2nd water station which is at km-7 or so, I know that the elevation was not far ahead, replenishment at this station was spot-on as I would not want my precious energy tank to be emptied before finishing mainland bound route. The flyover was steep and I could see clearly the elevation leading up to the highest point of the bridge. Clearly, I could see 2 4:00 pacers in front and my target was to tackle them.<br />
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I managed to went past 2 pacers before reaching the highest point. As soon as I went past 10th km, I increased the pace as planned to at least 5:20. I prefer not to push going up the elevation because that was the first out of so many to come. Checked my form, ensure that I'm not putting any stress on the body, smaller cadence and more arm swing, then I was like flying :P It was good to reach the highest point - midspan of the bridge around 13km, water station, took a gel to tackle the coming elevation. Then, it was show time.<br />
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I unknowingly ran a sub-5 minute pace going down the elevation but with controlled rhythm and avoiding using extra energy but rather utilizing the gravity force to glide the next 1km. Then I could see another 2 sub-4 pacers in front of me, maybe 500m away. The downward run did set a good momentum and I continued to run at pace around 5:20 until 20km.<br />
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Making the U-turn at the end of the bridge, momentum lost a bit and pace dropped. I could feel that it was harder to run, I wonder why, I checked my HR at the first time and I was shocked to see 18x bpm. Anyway, I was feeling OK so I ignore it, my heart was not jumping out from where it supposed to be yet.<br />
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Then, I could see KFC 500m after the U-turn with his si-mou following at his back, I was feeling OK, so I said hi and keep moving forward. The km-21 to 24 was the worst part, I had to pay back whatever I got from the previous good moment I had. It was a little difficult to run up to the midspan, but I did not want to overdo it. Let the pace drop and run naturally.<br />
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Then, I could see a bunch of 21k-ers coming out making U-turn, I had to run at the right side and often avoiding those walking runners. Haih... why they cannot be more understanding? but anyhow, they pay for it too.... it was the organizer's fault. I had a bad time filling up my bottle with hydration salt too, simply had to bite the packet to tear it off. I was not be able to increase the pace that I wanted. Pace from km-25 until 28 was around 5:30.<br />
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km-28, the multiple of 7, that's the point to take another gel. I simply had to increase the pace, that's the point when I was running in front of e-Gate. That's where the multiple hills hunting ground, eating the marathon runners alive. I found it quite difficult to run, checked the HR again for the second time, 18x again.... not a good sign. Tight was giving me some sensation that I did not like. Organizer was giving out PowerGel at km-30 and took it without a second thought, that's where the disaster started.<br />
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I felt good and could see one sub-4 pacer struggling going up the elevation, I took my sweet time and managed to overtake him. It was very difficult, back to back hills, then finally the U-turn point at km-33. Plenty of water, I took 2 cups and 1 banana.... cannot finish one in 1 30 seconds, started running and makan it section by section.<br />
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I checked the time straight after 33km, I should be able to make a sub-4 with consistent 6:00 pace if it is 42km.I took it conservatively and wanted to take advantage of the downhill towards the water sprinkle. I was running on thin ice (going to cramp anytime) from km-33 onwards. I saw the sprinkles, I loved the water but I did not see the pipe, I kicked it and I stumbled.... a perfect somersault. Cramped immediately. The police officer offered help, I said "I'm OK", I lengthened my leg and continued to run as if nothing happened. That was at km-35.<br />
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Is was the beginning of the hell like experience again, all momentum lost. I was getting slower and slower until I could not tahan the pain from the cramp, then I walked. Seeing many 21k-ers again doing their U-turn, had to find a comfortable way to run/walk. It was miserable, even the last gel taken at 35k did not help at all. I could only see FM runners overtook me, one by one.... surprisingly, I could recognize FM runners from their back.<br />
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Finishing the last 5-7km was like forever. Ran and walked, ran and walked, I was hoping to hear some motivating music playing from the race site but there was nothing, I guess the organizer wanted to be more considerable to those who were sleeping.<br />
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After turning into the Bayan Mutiara, I started to run again. I saw Su Hong and I stopped to let him take a photograph of me. Then, I continued running towards the finishing line. KFC's si mou or Bee Hong overtook me, I did not bother at all because there was no much juice and I did not want to injure myself, since the muscles are already being stressed to max. There is always another race for me to perform, to achieve my sub-4.<br />
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I crossed the finishing line with 4 + 4 fingers, indicating the eighth full marathon, at 4:07. Straight walked to the claim my medal and finisher T then registered for a sport massage. St. John first aid team was cleaning my wound when I was waiting in the queue. No pain.... no pain... but no gain as well.<br />
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<u><b>Race Summary:</b></u><br />
<ul>
<li>Did not hit my goal of getting a sub-4 at the final Penang Bridge Run (the current bridge).</li>
<li>Completed my 8th full marathon in 2 years time. Not bad... </li>
<li>I took the positive from this attempt, I gave it all that I had, given that the external factors were not on my side.</li>
</ul>
<u><b>Race Review:</b></u><br />
<br />
<b>Pros:</b><br />
<ul>
<li>Challenging route with multiple hills which will kill your quads if you are not well trained.</li>
<li>Started on time.</li>
<li>A simple full marathon finisher T. Nice.</li>
<li>All roads are closed so no traffic issues.</li>
</ul>
<b>Cons:</b><br />
<ul>
<li>Plenty of water but still giving out water bottles, no environmental friendly and wasteful.</li>
<li>Space between water station are not well-designed for full marathon, 3.5km every water station is not sufficient. There should be one water station every 2km after 30km.</li>
<li>Category clash or human traffic again. Shorter category runner shall be advised to run on certain side to give way to FM runners.</li>
<li>No atmosphere of a marathon event.</li>
</ul>
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<!--3:30--><!--3:30-->ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-62013019616218928792012-11-03T13:17:00.002+08:002012-11-03T13:17:43.051+08:00108自在語 - 聖嚴法師Source:<span class="messageBody" data-ft="{"type":3}"><span class="userContent translationEligibleUserMessage"> <a href="https://www.facebook.com/photo.php?fbid=513345235345205&set=a.171429419536790.42107.171140122899053&type=1" target="_blank">~【 聖嚴法師 】-- 108自在語 網路文章分享</a></span></span><br />
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<br />
提昇人品 <br />
<br />
1. 需要的不多,想要的太多。<br />2. 知恩報恩為先,利人便是利己。<br />3. 盡心盡力第一,不爭你我多少。<br />4. 慈悲沒有敵人,智慧不起煩惱。<br />5. 忙人時間最多,勤勞健康最好。<br />6. 布施的人有福,行善的人快樂。<br />7. 心量要大,自我要小。<br />8. 要能放下,才能提起。提放自如,是自在人。<br />9. 識人識己識進退,時時身心平安;知福惜福多培福,處處廣結善緣。<br />10. 提得起放得下,年年吉祥如意;用智慧種福田,日日都是好日。<br />11. 身心常放鬆,逢人面帶笑;放鬆能使我們身心健康,帶笑容易增進彼此友誼。<br />12. 話到口邊想一想,講話之前慢半拍。不是不說,而是要惜言慎語。<br />13. 在生活中,不妨養成「能有,很好;沒有,也沒關係」的想法,便能轉苦為樂,便會比較自在了。<br />14. 四安:安心、安身、安家、安業。<br />15. 四要:需要、想要、能要、該要。<br />16. 四感:感恩、感謝、感化、感動。<br />17. 四它:面對它、接受它、處理它、放下它。<br />18. 四福:知福、惜福、培福、種福。<br />19. 能要、該要的才要;不能要、不該要的絕對不要。<br />20. 感恩能使我們成長,報恩能助我們成就。<br />21. 感謝給我們機會,順境、逆境皆是恩人。<br />22. 遇到好事,要隨喜、讚歎、鼓勵,並且虛心學習。<br />23. 少批評、多讚美,是避免造口業的好方法。<br />24. 平常心就是最自在、最愉快的心。<br />25. 踏實地走一步路,勝過說一百句空洞的漂亮語。<br />26. 知道自己的缺點愈多,成長的速度愈快,對自己的信心也就愈堅定。<br />27. 多聽多看少說話,快手快腳慢用錢。<br />28. 唯有體驗了艱苦的境遇,才會有精進奮發的心。<br />29. 踏踏實實做人,心胸要廣大;穩穩當當做事,著眼宜深遠。<br /><br />享受工作<br /><br />30. 忙而不亂,累而不疲。<br />31. 忙得快樂,累得歡喜。<br />32. 「忙」沒關係,不「煩」就好。<br />33. 工作要趕不要急,身心要鬆不要緊。<br />34. 應該忙中有序的趕工作,不要緊張兮兮的搶時間。<br />35. 不要以富貴貧賤論成敗得失,只要能盡心盡力來自利利人。<br />36. 任勞者必堪任怨,任事者必遭批評。怨言之下有慈忍,批評之中藏金玉。<br />37. 隨遇而安,隨緣奉獻。<br />38. 成功的三部曲是:隨順因緣、把握因緣、創造因緣。<br />39. 見有機緣宜把握,沒有機緣要營造,機緣未熟不強求。<br />40. 人生的起起落落,都是成長的經驗。<br />41. 用智慧處理事,以慈悲關懷人。<br />42. 以智慧時時修正偏差,以慈悲處處給人方便。<br />43. 慈悲心愈重,智慧愈高,煩惱也就愈少。<br />44. 面對許多的情況,只管用智慧處理事,以慈悲對待人,而不擔心自己的利害得失,就不會有煩惱了。<br />45. 心隨境轉是凡夫;境隨心轉是聖賢。<br />46. 大鴨游出大路,小鴨游出小路,不游就沒有路。<br />47. 山不轉路轉,路不轉人轉,人不轉心轉。<br />48. 「精進」不等於拼命,而是努力不懈。<br />49. 船過水無痕,鳥飛不留影,成敗得失都不會引起心情的波動,那就是自在解脫的大智慧。<br />50. 給人方便等於給自己方便。<br />51. 甘願吃明虧,是仁者;受辱吃暗虧,是愚蠢。<br />52. 壓力通常來自對身外事物過於在意,同時也過於在意他人的評斷。<br />53. 用感恩的心、用報恩的心,來做服務的工作,便不會感到倦怠與疲累。<br />54. 隨時隨地心存感激,以財力、體力、智慧、心力、來做一切的奉獻。<br /><br />平安人生<br /><br />55. 生命的意義是為了服務,生活的價值是為了奉獻。<br />56. 人生的目標,是來受報、還願、發願的。<br />57. 人的價值,不在壽命的長短,而在貢獻的大小。<br />58. 過去已成虛幻,未來尚是夢想,把握現在最重要。<br />59. 不用牽掛過去,不必擔心未來,踏實於現在,就與過去和未來同在。<br />60. 智慧,不是知識、不是經驗、不是思辯,而是超越自我中心的態度。<br />61. 積極人生,謙虛滿分;自我愈大,不安愈多。<br />62. 上等人安心於道,中等人安心於事,下等人安心於名利物欲。<br />63. 你是有哪些身分的人,就應該做那些身分的事。<br />64. 在安定和諧中,把握精彩的今天,走出新鮮的明天。<br />65. 擔心,是多餘的折磨;用心,是安全的動力。<br />66. 財富如流水,布施如挖井。井愈深,水愈多;布施的愈多,財富則愈大。<br />67. 面對生活,要有「最好的準備,最壞的打算」。<br />68. 只要還有一口呼吸在,就有無限的希望,就是最大的財富。<br />69. 救苦救難的是菩薩,受苦受難的是大菩薩。<br />70. 超越生老病苦三原則:活得快樂、病得健康、老得有希望。<br />71. 超越死亡三原則:不要尋死、不要怕死、不要等死。<br />72. 死亡不是喜事,也不是喪事,而是一件莊嚴的佛事。<br />73. 每一個孩子,都是幫助父母成長的小菩薩。<br />74. 對青少年,要關心不要擔心,要誘導不要控制,用商量不用權威。<br />75. 愛你的孩子,與其擔心,不如祝福吧!<br />76. 夫妻是倫理的關係,不是「論理」的關係。<br />77. 能不亂丟垃圾,隨時清撿垃圾,都是做的功德。<br />78. 眼光,是你的智慧;運氣,是你的福德。<br />79. 喜愛的就想佔有,討厭的就會排斥,患得患失,煩惱就來了。<br />80. 經常少欲知足的人,才是無虞匱乏的富人。<br />81. 心不平安是真正的苦,身體的病痛不一定是苦。<br />82. 明知心不平安是苦事,就趕快以持念「南無觀世音菩薩」來安心吧!<br />83. 現在擁有的,就是最好的。擁有再多也無法滿足,就等於是窮人。<br />84. 不要用壓抑來控制情緒,最好用觀想、用佛號、用祈禱,來化解情緒。<br /><br />幸福人間<br /><br />85. 好話大家說,好事大家做,好運大家轉。<br />86. 大家說好話,大家做好事,大家轉好運。<br />87. 每人每天多說一句好話,多做一件好事,所有小小的好,就會成為一個大大的好。<br />88. 急須要做,正要人做的事,我來吧!<br />89. 我和人和,心和口和,歡歡喜喜有幸福。<br />90. 內和外和,因和緣和,平平安安真自在。<br />91. 自求心安就有平安,關懷他人就有幸福。<br />92. 人品等於財富,奉獻等於積蓄。<br />93. 奉獻即是修行,安心即是成就。<br />94. 擁有的多,不一定讓人滿足;擁有的少,不一定讓人貧乏。<br />95. 現在所得的,是過去所造的;未來所得的,是現在所做的。<br />96. 好人不寂寞,善人最快樂,時時處處助人利己,時時處處你最幸福。<br />97. 若希望人際關係相處得好,就要把心量放大,多接納人,多包容人。<br />98. 只要自己的心態改變,環境也會跟著改變,世界上沒有絕對的好與壞。<br />99. 人與人之間的相處之道,需要溝通,溝通不成則妥協,妥協不成時,你就原諒和容忍他吧。<br />100. 大的要包容小的,小的要諒解大的。<br />101. 以全心全力關懷家庭,用整體生命投入事業。<br />102. 戒貪最好的方法,就是多布施、多奉獻、多與人分享。<br />103. 包容別人時,雙方的問題就解決了。<br />104. 學佛的人,有兩大任務:莊嚴國土,成熟眾生。<br />105. 要做無底的垃圾桶,要學無塵的反射鏡。<br />106. 煩惱消歸自心就有智慧,利益分享他人便是慈悲。<br />107. 用慚愧心看自己,用感恩心看世界。<br />108. 淨化人心,少欲知足,淨化社會,關懷他人。<br />
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<br />ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-77212723272126845672012-11-01T14:14:00.001+08:002012-11-01T14:14:48.529+08:00Resting Heart Rate (2012-08 to 2012-10)Resting heart rate trend chart.... seems like no improvement. Since many things happened in this period of time, could be due to myocarditis, overtraining, nightmare or many unknown factors.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYx71po-JRRvzB2H35Fy0Zx6JInuVz9gnpLONJ2LQLn4la7n2Rs_GlSVjz2IWrk5AMYZbv0P80axQZBE5cEvkdB-7J-mK64E8BjN_OqTOFUziMo1MIk82V7nV-Ntitf_Gzghn_5ireRew/s1600/IMG_2717.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYx71po-JRRvzB2H35Fy0Zx6JInuVz9gnpLONJ2LQLn4la7n2Rs_GlSVjz2IWrk5AMYZbv0P80axQZBE5cEvkdB-7J-mK64E8BjN_OqTOFUziMo1MIk82V7nV-Ntitf_Gzghn_5ireRew/s400/IMG_2717.PNG" width="400" /></a></div>
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What conclusion I can draw from here?ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com2tag:blogger.com,1999:blog-2754676058159758941.post-75370857569127831232012-10-30T14:30:00.000+08:002012-10-30T14:30:30.730+08:00Hill Repeat Today?Still lazy to write the race report for Rock to Rock Run 2012 which wifey and I had so much fun. Will write it A.S.A.P.<br />
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The thing that is playing in my mind is the mild elevations in PBIM (mostly 1 - 3%), gotta put more runs on route will with moderate amount of hills or elevations.<br />
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Thinking of doing a short 200m hill repeat today.... how many rounds I can sustain? 8, 10, 20?<br />
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I don't know now but I guess I will know later in the evening.<br />
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Quad killers on the road.... :PChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0tag:blogger.com,1999:blog-2754676058159758941.post-79652018424779763552012-10-25T10:48:00.002+08:002012-10-25T10:48:50.459+08:00DHL TrackingI never stop having fun tracking the shipment using the Air Way Bill Number. I have done it several time using Pos Laju and of course it was not as exciting as the more details provided by those 1st tier courier service companies.<br />
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It must be the Expectation~! Hope~! and Joy to purchase, made to wait and receive the things that you have bought. Not many people have the confidence in our local delivery services due to the number of losses or MIS (missing in somewhere) along the way.<br />
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Somemore it is a long way from US. <br />
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Let's hope that I would be able to get it by today.<br />
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CUSTOM clearance is DONE~!!!!!! hurray....<br />
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Have to pay compound again but this time still OK.<br />
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oooo.oooo</div>
ChoonShihhttp://www.blogger.com/profile/01123054424091492403noreply@blogger.com0