sofiantriathlete

The Farewells

2011-10-15T20:07:00.007+08:00

TSB (far left), I love you very very much R.I.P.

With the "Gold Coast Marathon Group" at Mum's Place, DP. Marmee, Yin Yin and Roy Yeow

Had many dinners with Richard's family at Jaya One

Claris, Alyssa,Tip and Vynessa. (I know the spelling is wrong.)

I studied (or did not study) at Oxford Poly in 1979. What a surprise when they came together from near and far to give us a farewell dinner

Mac telling us everything about IPhone 4

Nancy (oops Datin actually), our bike shop since 1989

After the last run at Bulit Aman. Funnily it was only the Double Hill route.

Pacesetters

Betty, Tip's walking partner

At My Elephant with Sam Pritchard, Carmen Leong, Lesley Tan, Chris Khrang and Ong Siok Bee. Thanks guys.

Dr Tan (still not well) and Dr Jenny and Datuk Ng Joo Ngan

Till the next time, take care

Samui Marathon on 18 Sep 2011

2011-10-15T19:14:00.005+08:00

The champs, Richard and Claris

Tip and Claris after their runs
Claris' 2nd half was faster than her first half

Our friend Dee wanted to take a closer look at the road just after she finished

Dee wanted to meet the friendly Thai Medical staff

Dee fully recovered at the airport

Paradise breakfast

We registered for the Samui Marathon, frankly as an excuse to go on holiday with Richard and Claris as we knew we were moving off to Qatar.

The local media mentioned that the Samui Marathon was the richest in Thailand's history. That is probably true and they did have a lot of helpers at their disposal. But it was only their second year doing the run, even the map of Samui Island on their web-site was the wrong way round.

Not many came from Malaysia due to the cost of travelling there. There was a lack of distance markers, no food on the route and other shortcomings but overall its always a nice experience to run in Thailand.

RIP - TSB

2011-10-13T21:47:00.002+08:00

Night and Day you supported us when it took me all of 17 hours to finish my race. I'm not sure why you addressed me as "sir" all these years. Did you go running this morning to be like me, when life took you away.

You were one of the first to treat me and Tip a farewell lunch, and a sumptuous one at that. You didn't mind when I only reciprocated with a simple "set lunch" at the same venue. Someone at the farewell lunch asked me "who is he, he is a heavyweight". But I knew who you were, the goodness of your heart, how nice you have been to me all these years, the utmost respect you have been giving me. "He finished last at the Newton run you know, can you do it?", I replied.

I love you so very much. It is so unfair. Al-Fatihah

Sofian

A few pics from the Songkhla Marathon 2011

2011-08-30T10:42:00.007+08:00

The Malaysian runners at the start

We each finished top 30 in our age groups and won 1,000THB

After the run with Meng from Golok and Tan Wah Sing

During the Marathon. Pic taken by Chew Marathon Maniac who was coming the other way. The Thai chap in the pic was going at a consistent pace the whole way.

Just after the finish. Found the nearest chair to rest

With my Thai buddy, Kooky. We ran together the first 16 km

Tip did the 5km run

Songkhla Marathon Race Report

2011-08-29T20:13:00.006+08:00

BACKGROUND

Songkhla is where Tip and I got married. The Marathon actually goes by the Hotel where we had our wedding reception. The first 16km or so I ran with the best man for my wedding, his name is “Kooky” and he lives in Golok, near the Malaysian border. Tip was actually living in Songkhla when I met her and has a number of close friends and relatives there, so we had no problems moving about.
Songkhla is a beach town about 30 minutes drive from Hat Yai. It is quite a large town / city and has a number of huge schools and universities, which of course is very good for the local population. It has a fishing port, sleeping Buddha, a large Navy base, a thriving Oil & Gas industry and so on.
I have to be honest and say that the beach and parks were strewn with litter. Maybe the persistent torrential rain made it difficult for cleaning up to take place. The Thais though are wonderful, I just couldn’t help admiring how they smile easily when they interact with each other and clasp their palms (“wai”) as a mark of respect, seemingly all the time.

RACE BACKGROUND
I was told that the Race has been going on for more than 20 years. Unfortunately international participants did not really know about the race, as there isn’t even a web-site. Luckily race registration could be done on the Saturday before the race.
1.5 million THB prize money was on offer. Age groups were divided into every 5 years (just like Triathlons) and prize money went 30 deep for each age group (nice).
Saturday was also when we met the race organizer for the Taiping Marathon. It was quite a heated discussion he had with the Malaysian marathon runners. “Songkhla is my 49th Marathon, you know” said a runner.
I think the only international participants were the elite Kenyans and us from Malaysia. We met Malaysians from Penang, Ipoh and Johore. From KL, there was Tey Eng Tiong, C.C. Choi, Julie Wong, Lawrence Law, Yim Heng Fatt, Chew Marathon Maniac, Rich Chai and myself doing the Full Marathon. Tan Wah Sing did the Half Marathon.

RACE PROPER
Race start was at 4 a.m. local time, so we were up shortly after 2 a.m. A week previously, I had been advising new Triathletes on how to train and race, well it was now time to practice what I had preached. I gulped down 1.5 L of mineral water and ate 4 pieces of my wife’s home baked healthy cookies, whilst still in the hotel room before leaving for the race start.

I didn’t warm up at all though as I wanted to hang out with my supporters and the other Malaysians. A few Triathlete buddies (Kooky and Nisop) from Golok were also doing the Full Marathon. There were not that many runners doing the Marathon, I thought.
When the gun went, I decided to take it easy. I ran with my “best man” Kooky who said he ran everyday but only 50km total per week. Aid stations were every two km, the first one just 2 km after the start. I think the first aid station that I stopped was at 10km, exactly 60 mins on the watch and I was feeling very comfortable. At this pace “you will finish the race in 4 hours 12 minutes” Kooky pointed out, which was fine for me.
All my recent Marathons, I struggled big time in the second half of the race. The handout at the Gold Coast Marathon advised runners to run the Marathon at an even pace, which I decided would be my strategy for Songkhla.

The route was a straight forward “out and back” course. At about 16km, I lost Kooky which was further than the 12km he thought he would run with me. The roads were super smooth as we only ran on highways. Half the highways were closed off for the runners. At some places we had four lanes all to ourselves. It was the rainy season and the sun didn’t appear at all. The route was also 95% perfectly flat except just before the turnaround. We ran over two lengthy bridges, which was actually the nicest part of the run.
I was still two km from the turnaround but the other Malaysians were on their way back. First there was Rich Chai (running barefoot), then Tay Poh Chye, Yim Heng Fatt and Lawrence Law. Was I that slow?? I started to have doubts about myself. I tried to pick up the pace but the body didn’t want to respond. Oh well, I will just stick to my 6 min per km pace. One person actually came from behind and overtook me. I decided that this person would be my focus for the 20 km back to finish line.

On the way back I saw C.C. Choi, Tey Eng Tiong, Chew Maniac and Jue Wong. Julie Wong was grimacing and walking.

Whilst I may have been super comfortable for the first 21 km, I started straining just to maintain the pace for the return. I had to practice what I had preached just one week earlier. I had advised everyone to keep their running form when the going got tough. I tried to stay relaxed, tried to imagine how the World Ironman Champion (Chris McCormack) ran…Sometimes it worked, sometimes it didn’t. I was still maintaining the 6min per km though and was slowly catching up the other runners.

I caught two Malaysians about 5 - 6 km from the finish. They had slowed down considerably. The last 3km, I slowed down too and so did everyone else. It was so difficult trying to maintain my running form. There is a very thin line to just packing it in and taking a walk back. But I knew I could do better than my recent Marathons (4:29 at Laguna Phuket, 4:20 at the Gold Coast, heck I might even better the 4:18 I did at beautiful Perth exactly one year ago).

Gosh the pain, I must hang in, I must. 1 km to go. Everyone was going slow and I was getting closer to the person I had been focusing on the last 19 km. There was 100m to go and two people in front of me. I was embarrassed to discover the person I had focused on was actually a woman, as I went by them. Heck these Thai women are as tough as nails. For 19 km I had thought that the person I was tailing was a man.

4 hours 17 minutes and 51 seconds said my watch, I smiled. I had bettered my Perth City to Surf time by one minute. The pain somehow is always worth it.
My supporters were all over me, which of course is nice. Rich Chai (sub 4 hours) was graciously taking photos as we waited for the other Malaysians.

CONCLUSION
The race course is perfect. Half the highway was totally closed for runners only. The road surface was smooth and 95% perfectly flat. It was held in the rainy season, so there was no sun. Aid stations and the km markers were every 2 km (perfect). There was always iced water at the aid stations and some had fruits and electrolytes. “Everyone” won a thousand Bhat, ha ha.

I noticed that the Thais are a very hardy lot. The run attracted a number of old participants. In fact the 50+ age group was stronger than the 40+ age group.

RESULTS
There are no official results I think, so my estimation is as follows:
• Rich Thai (3:56)
• Tay Poh Chye (4+)
• Myself (4:17)
• Yim Heng Fatt (4:28)
• Lawrence Law (4:30)
•Tey (4:59). Kooky (4:59)
• Chew Maniac (5 +). Julie finished

Again we had a pleasant experience in Thailand. Tip's close friends took very good care of us, driving us everywhere. Its nice to receive warm hospitality. We tried to assist fellow Malaysians in our little way.

The 4:17 was my fastest Marathon time since July 1996 (15 years ago). My lifetime PB is 3:34 (in the eighties), so that is totally impossible to achieve now. Even going sub 4 hours is I think not possible as all my Marathons I give 100%. To slash another 17 minutes is a lot to ask.

Next race is the Samui Marathon on 18 Sep 2011. Samui here we come.

A Special Morning

2011-08-21T17:37:00.007+08:00

So many nice people around that morning.

THANK YOU EVERYONE

A SPECIAL DAY

2011-08-20T15:13:00.006+08:00

DOING THE DESARU TRIATHLON : LESSON 101

On 20 Aug 2011, “sifu” Terence Lee invited me to give a chat on how to do the Desaru Triathlon that is coming soon on 23 September 2011. Terence is well liked and managed to get together quite a crowd of “newbies”. I didn’t realize many were interested in what a nobody Triathlete had to say.

Roughly, this was what we tried to say:

Don’t bash the Organiser
There’s hardly any Triathlon races in Malaysia and we can’t go around bashing up the race organizers. Register for the race early. P.D. was sold out well before the event. Mr Chan and his family are very helpful, be nice to them.

Traveling
There is a new highway from Senai to Desaru now, but traveling is a tiring affair. Try to travel on Thursday or share the driving chore. Better still, don’t drive, but get a lift. Luckily the usual old hotel is being demolished. The Lotus Hotel we understand is new and a much better place (actually I forgot to talk about this, ha ha)..

Race Morning
The race starts at 8.30 am which makes it a very hot day race. Finish a large bottle of mineral water whilst still in the room. Properly clean the goggles with baby shampoo. Rinse the goggles again at the showers near the beach. Wear the swimming cap on first, then wear the goggles over the swim cap. There should be a snug feel to the goggles over the eye socket. A good pair is worth the investment. We can sense whether the goggles is going to leak. Go for a dip to check that the goggles are not leaking.

Place lots of sun tan and Vaseline on the body after the body marking. Desaru is extremely hot even if it looks cloudy at times. Everyone gets sun burn which can be quite painful for a week. Lots of sun tan should be placed on the back. Lots of vaseline should be placed at the crotch area and under the arm pits.

Race Gear and Race Wear
Everything that you wear and use on race day should be something you have properly tested in training.
The race attire should be something you have tested in training. The race attire that is sold by Kevin Chan and others at the hotel lobby is of high quality and should be quite safe to straight away wear for the race. The nutrition you will consume during the race (eg power bars, gels, bananas, raisins etc) should be what you use during training and has been tested numerous times.

Swim
Desaru has very strong currents, so be prepared to swim for about an hour. First timers should be on the outside of the swim pack, conserve energy and stay calm. To be frank, it takes a long time for one to be a good swimmer. Swimming should have been learnt as a child.

Bike
Its usually a three lap course. Stay calm, its going to be hot. Careful to maintain concentration. Suddenly waving to a friend could result in a fall.

Run
Watch your form, and you will get by.

A bit simplistic isn’t it. Oh well.

Training
I tried to explain training. Which is, it should be done everyday, easy. This is good for fat burning, conditioning the body, staying injury free, one’s well being and all kinds of things. I tried to say that having one mega training day during the weekend was not the way to go.
I strongly recommend getting a bike trainer. Its very effective time management, safe, cheap, improves cycling and allows “brick training (bike followed by a run)” to be done daily. Going on the trainer is not boring, bike in front of the TV.

A SPECIAL DAY
Jokes aside, it was actually a very special day for me. I’m sure when I am in Qatar, I will look back on this 20th August morning quite often.
This same Bukit Aman car park was where I took up marathon running in 1984 with Pacesetters. And now my Malaysian running days are also coming to a close at the same location.
I have always been very happy with every single runner I have met at this car park all these 27 years.
Terence and everyone were very nice to me. A birthday song, a birthday present, a special cake from Karen. Everyone seemed to have brought bread, pastries, snacks etc which were placed on two tables. Tip gave away 32 packs of her pineapple cake. We couldn’t eat anything off course.

Acknowledgements
Thanks every one for giving me sweet memories to take to Qatar.

Terence (he is a “natural” joker) and wife Mabel, Winnie for sending out the e-mails and organizing the get together, Doc Pui San for the Tim Tams and everything, Karen for the cake and everything, Mohan Marathon for his joyous presence, Paul Lee my star pupil for playing along (he ran from / to his house), Yin Yin and Marmee, Wan Yew Leong, Gary Goh, Carol Chan , Choi, Aleximon, Vincent, Vijay, Adam Loh, Foo (new friend), Wai Mun, Azran, Rich Chai, Agnes, two Kiwis, Bryan Lee, Vincent Leong (great pics), the regular Pacesetters, Phylis Loke and so on ha ha (getting a headache trying to remember).

Thank you, till we meet again.

53 today

2011-08-18T08:53:00.003+08:00

We thank everyone for their kind Birthday wishes. THANK YOU

Port Dickson OD Race Report 24 July 2011

2011-07-30T18:30:00.002+08:00

THE BIGGEST TRIATHLON EVER
With more than 1,400 participants, the Port Dickson International Triathlon 2011, was the biggest Triathlon ever on Malaysian soil. The Qatar Asian Games silver medalist (Lee Chi Wo) took part and of course won. The men’s champion for the past two years (Assad Attamimi) had to settle for second overall.
It’s the 23rd year straight that PD was having a Triathlon, must be a record of some sorts. Much of the bike and run route replicated that first year in 1989. The swim was one km away, previously at the PD Yatch Club, now at the Admiral Cove Marina.
It was “the best organized event” said Richard Tang (10 hours 50 minutes at Ironman Korea on 3 July 2011). I didn’t hear of any complaints with regards to the “Olympic Distance” race on Sunday and I didn’t see any crashes.
The swim though was a bit short by about 150m and the run was short by about 1.5km. Additionally, the bike turnaround for the Sprint on Saturday was not properly done resulting in many cyclists missing the turnaround. The shortcomings though were miniscule.
To have more than a thousand swimmers on the beach and again cycling on the road to Rantau, without a major untoward incident is indeed a huge accomplishment by any organizer. Well done to Chan Chee Seng and his team for giving us another wonderful Triathlon.

SATURDAY
Saturday morning was when they had the Sprint Distance (750m, 20km, 5km) and the Kids Triathlons. Race registration was in the afternoon, dinner was from 6 p.m. to 8pm. Race Director’s briefing (the funniest in the world) then ensued.

RACE PREPARATION
The last Triathlon I did was Kenyir (10 April 2011), then it was actually just runs (Laguna Phuket Marathon, KL Half Marathon and the Gold Coast Marathon). The two weeks before P.D., I brushed up on my swimming and cycling and “forgot about running” which was sort of a mistake. Swimming was done in my small apartment’s pool and all my cycling was done at home on the trainer in front of the TV.

RACE DAY
I stupidly underestimated the time needed to prepare oneself before the gun went off. When we go for a Marathon, the only thing to do once we get to the race start is essentially just to be merry and take photos with friends.
For a Triathlon, it felt like there were a million and one things to do and before I knew it, I was panicking. The goggles and swim cap had to be cleaned and worn, the bicycle and run stuff had to be properly laid out in such a confined place, vaseline and sunscreen had to be applied etc. I realized I had forgotten my sunglasses and I still hadn’t done my body marking.
I was in such a lousy state, ignored all greetings by friends whom I had not seen in a long time and even snapped away at a dear friend whom I had never raised my voice at for the past twenty years.

SWIM
The swim was actually very easy. The first few hundred meters was very clear until we caught up with the earlier wave. Still it was OK, we just swam on the outside. There were only three turns and before I knew it, we had returned to the beach. Thus it was a short swim course.
I was still stressed though and in my haste slipped on the small wooden bridge just before the showers. That fall woke me up from my sleep.
I could hear the MC (Raslan) calling out the names of my usual rivals.
26 min 45 secs was my official swim split, the second fastest in my category.

BIKE
Since it was a “draft legal” race, I knew it was absolutely pointless to put the hammer down. I just waited for anyone to come along and if the cyclist was too fast, I didn’t bother to follow. Soon though I was in a humongous group and that group stayed together right until the 20km turnaround.
I got left behind at the turnaround and spent the remaining 20 km trying to catch whoever was in front of me. I didn’t mind since it was good Ironman training I rationalized.
Again I was so unfriendly, hardly returning the greetings of my closest buddies.
1 hour 10 min was my official bike split whilst slow compared to the others, it was very good for me. For the first time ever, Kona Carmen had not caught me on the bike (though she did catch me on the run).

RUN
The run felt so difficult. I could only do short steps. My emphasis on cycling the previous two weeks has now meant I could’t run well. Some of the run was off road, it didn’t matter, I was slow whatever the terrain.
Since all my run training is done before the sun rises, I was in huge trouble under the PD sun. I desperately wanted to reach the last run turnaround. I thought I could sprint back, but in fact went even slower. Carmen, Chris Khrang, Tai Oy Leen (an outstanding female Triathlete from Penang) and for the first time since 1990, Jason Thiang overtook me.
It wasn’t all doom and gloom though, for the first time ever, I overtook Sam Shinichi Matsunaga and Azmar.

2 hours 28 minutes was my official time. 10th placing in my category and RM200 for my troubles.
A small improvement over last year and Kenyir, so I can’t complain. But yikes, I have put on a lot of weight.

SELECTED RESULTS FOR THE OLYMPIC DISTANCE RACE (1:5KM : 40 KM : 10 KM)
Name Pos Swim Cycle Run Total Remarks
Men OD 16 – 29 years
Kevin Teh Kuok Yuen 2 21:36 1:01:04 32:46 1:56:29 The fastest Malaysian. Kevin used to be overseas. There’s no airs about him, we welcome him.
Mohd Zuhar (Army) 4 23:14 1:02:20 33:32 2:00:06 Represented MAS – Asian Games
Barry Lee 6 21:30 1:01:07 36:57 2:00:36
Rupert Chen 36 28:36 1:06:48 43:49 2:20:59 100km. Big improvement from Kenyir
Chau Kok Yik 126 41:04 1:18:38 51:23 2:55:11 Also did Gold Coast
Prakash Singh 140 36:31 1:18:54 1:05:59 3:05:43 Ironman
Men OD 30 – 39 years
Lee Chi Wo 1 18:07 57:47 34:32 1:51:14 Overall Champion. Asian Games - Silver
Shahrom Abdullah 5 25:08 1:00:10 34:23 2:00:38 National Duathlete
Wei Kuo Hau 8 22:12 1:03:23 36:40 2:03:03 Represented MAS – Asian Games
Hafiz Wong 10 24:55 1:00:20 39:01 2:05:17 Multiple Kona
Yip Weng Teik 12 25:04 1:04:24 36:05 2:07:01 Legend
Miroslav Banarik 20 27:27 1:04:39 39:47 2:13:34 My Slovak friend working in Malacca
Allan Lee 35 26:02 1:03:51 49:33 2:20:38 Ironman
Lim Keat Seong 37 29:22 1:03:39 46:41 2:21:05 Ironman
Loong Hin Tong 41 29:21 1:09:35 41:56 2:22:35 Ironman
Chin Wui Mon 44 27:04 1:11:10 45:02 2:24:16
Raymond Ng 68 32:16 1:12:21 44:06 2:31:06 Ironman
Abu Soffian 86 33:04 1:04:28 55:58 2:35:06 Ironman Power
Mohd Sabki 92 27:35 1:16:20 49:56 2:36:32
Nik Arif Sidek 161 32:24 1:16:59 1:01:27 2:52:06 Ironman
Kam Kasturie 191 36:49 1:19:18 1:03:26 3:03:06 Ironman
Lim Ee Van 223 34:50 1:29:31 1:17:01 3:37:54 Ironman, what happened?
Edwin Ng 225 40:25 1:19:03 1:41:37 3:42:39 As usual, Edwin was helping everyone with their punctures and motivation.
Men OD 40 – 49 years
Muhamad Razani Husain 1 22:29 1:02:47 36:43 2:02:51 The only Msian to win his age group
Richard Tang 16 29:13 1:07:06 40:10 2:17:17 10:50 at IM Korea. Msia’s fastest IM in 2011
Puzi 32 38:23 1:09:11 41:07 2:28:40 Adventure Racer
Kang Swee Hee 33 31:22 1:09:33 45:48 2:28:40 My brother
Hoo Ching Cheong 34 29:39 1:14:14 42:52 2:28:41 My brother
Chee Kai Mun 37 29:07 1:11:47 48:42 2:30:42 Ironman
Yap Eng Leong 45 24:13 1;13:58 53:21 2:33:42 Ironman
Teo Hua Yong 55 30:02 1:10:45 52:50 2:36:07 Samui
Paul Lee 60 29:28 1:21:48 43:36 2:37:05 Bike puncture
Ding Chee Kok 80 25:48 1:12:14 1:04:05 2:44:34
Ishsal 148 36:16 1:37:37 1:13:49 3:33:30 Ironman
Men OD 50 – 59 years
Don Khor 2 27:36 1:07:47 35:44 2:12:02 My friend since 1989
Dave Spence 3 27:45 1:06:08 42:48 2:17:35 Ironman
Jason Thiang 7 29:17 1:12:41 42:07 2:25:34 First time since 1990 he has beaten me
Sofiantriathlete 10 26:45 1:10:12 49:39 2:28:22
Jap Sam 12 27:06 1:08:02 1:00:52 2:37:00
Patrick Foo 22 32:59 1:21:33 1:08:53 3:05:33 Well done
Tee Tai Sun 28 33:43 1:27:20 1:05:31 3:10:06
Men OD 60+ years
Sam Pritchard 1 27:48 1:02:28 41:23 2:12:44 Super fit
Wong Hock Yim 2 35:10 1:20:53 49:40 2:47:43 Ipoh mari
Yee Sze Mun 5 34:55 1:25:49 1:00:53 3:03:53 15 official Ironmans
Women OD 16 – 34 years
Stephanie Chok 4 24:23 1:10:24 45:48 2:21:31
Chris Khrang 5 29:01 1:08:26 46:33 2:25:29
Lesley Tan 10 31:03 1:17:10 43:58 2:33:47
Jaja 24 30:51 1:15:57 58:44 2:47:15 PB
Juliana Ali 27 35:13 1:19:04 52:46 2:48:11 100km
Doc Pui San 48 33:11 1:31:22 1:01:07 3:09:42 45 mins improvement over Kenyir
Zabrina Lee 58 33:46 1:37:31 1:13:56 3:28:36
Cynthia Gan 63 1:08:23 1:44:34 1:02:51 3:58:17
Women OD 35+
Kona Carmen 4 30:13 1:09:28 46:22 2:27:12
Tai Oy Leen 5 28:49 1:07:43 48:53 2:27:12 From Penang
Poon Pek Ya 7 28:15 1:18:03 48:32 2:36:14 Friend from Spore
Ong Siok Bee 10 35:40 1:14:30 50:24 2:42:32
Nik Raiha Kosai 24 38:43 1:33:01 57:29 3:12:04
Patsy Yap 37 48:04 1:44:09 1:19:21 3:54:29 All hail

Note: PACM (Pacesetter members). PB – Personal Best time (congratulations). 100km – did the 100km ultra run in Spore on 25 June 2011.

By: http://triathletesofian.blogspot.com/

P.D. Triathlon (24 July 2011). 2 hrs 28 min. 10th in Age group

2011-07-24T19:09:00.004+08:00

Visited my alma mater (Bond Uni) 4 July 2011

2011-07-18T20:02:00.003+08:00

The day after the Marathon, Tip and I visited Bond University, where I studied in 1996. Studies and Sports is where we make life long friends. It is a beautiful University. Most days it was perfect clear blue skies. The swimming pool was just brilliant, even World Champions swam there. Pity, I am so much slower now......

The Arch

The magnificient pool

THE GOLD COAST MARATHON (3 Jul 2011) - FULL RACE REPORT

2011-07-11T19:46:00.006+08:00

THE BEST ORGANISED EVENT
It was the best organized mass sporting event that I had ever participated in.

The Organisers “had to deliver”

Under normal circumstances, the Gold Coast Airport Marathon is already the single most important economic event in winter for the region. But this year, Queensland had been severely affected by natural disasters. The premier of Queensland (Anna Bligh) only took part in the 10 km race, as “attending to the disasters” had prevented her from training for her traditional 21 km race.
Queensland was also making a bid for the 2018 Commonwealth Games and had to impress African delegates that were in town. Impress, the organizers did. I don’t think I have seen anything better, organisation wise.

Effective Use of Internet Technology
Internet technology was very effectively utilized. Live accurate 5km splits were available on Facebook and webcasts were at strategic locations. I saw big screens at the finish, start, before the 15 km turnaround and at 39 km. During the EXPO, loved ones could make video recordings of support. As one’s running chip crossed designated points, the video recording would appear on the large screen. I was so surprised to hear my wife’s voice of encouragement at the 39 km screen, for a moment I thought my wife was actually by the road.
I understand full results with 5 km splits were available on the internet the same day. Results of every single person were printed in the Gold Coast Bulletin the following day. Official photos sorted for each participant were available the next day. By Thursday, cam recordings of all participants at six different locations (10 km, 21 km, 30 km, before finish line, after finish locations 1 & 2) were available, so amazing.
The 2011 edition (33rd year) was a record event. Total number of participants was the highest (about 25,000) and the long standing men’s course record was broken. About 5,000 took part for the Marathon versus less than 1,000 for Perth’s City to Surf. This event is going places with the organisers specifically targeting new participants from Asia, including Malaysia. So be there at next year’s event on the weekend of 30 June and 1 July 2012.

The Travel Package
The Air Asia Marathon Package is made with input from Pacesetters Athletic Club (PAC) and Gold Coast Tourism. Gold Coast Tourism gave windbreakers and other stuff for the Malaysian participants. Air Asia is actually keen to organize Marathon packages but the response has not always been good. Members are thus encouraged to take advantage of the Marathon packages so that discounts or priority bookings are accorded to Pacesetters Athletic Club members (PACM).
Included in the package are transfers between the hotel and the airport and to the Race EXPO. Transfer to the race start (one way only) is also provided. The Gold Coast package offered a choice of Hotels. Its best to choose a hotel that’s located in the town centre (Surfers Paradise). We chose Islander Resort and it was convenient to eat, make repeat visits to the EXPO, take buses, go to the supermarket etc. The free bus shuttle from the race finish also goes by Surfers Paradise. Choose the wrong hotel and you could pay a fortune in taxi fares just to have a meal.

Attractions
The Gold Coast beach alone, is I understand 60km long. Then there’s the casino, theme parks, diving, Pacific Fair, the beautiful hinterland, animal parks, golf, sunset cruises, whale watching, its endless. I studied here in 1996 and what I liked best was the postcard perfect clear blue sky. I have never seen such a beautiful sunrise with a myriad of colours as the one at the Gold Coast.
I noticed every single person in the service industry that we spoke to, spoke to us in a very professional and nice manner. Tourists are definitely welcomed to the Gold Coast.

Race EXPO
It’s the biggest Race EXPO I have ever seen but apparently the previous year’s EXPO was even bigger. Things are very expensive though. I was pleasantly surprised to find a Malaysian student volunteering at the Marathon registration counter.

Race Day
Our bus got us to the race start at 4.10 a.m., a good three hours before the Marathon start at 7.10 a.m. We were so early that even the race start gantry had not been placed across the road. We had a good laugh about it, which helped to warm us up in the cold early morning.
Having such a long wait meant it was a great opportunity to bond with the other Malaysian runners. My wife and I hung out with Yin Yin Boey, Marmee, Elaine Pan, Roy Leow, Chew Thong Hin, Li Har, Chau Kok Yik etc.
The race start was at a place called Southport Broadwater close to a beautiful boat marina. The view of the sunrise was breathtaking.

Race Format
The 10 km and junior runs were held the previous day on Saturday. The Half Marathon (on Sunday) started at 6 a.m. before the Full Marathon which started at 6.10 a.m. The 5km run also had an early start. What all this meant was that the Marathon runners had the roads all to themselves.

BANG
Runners seeded themselves by following whichever pace balloon they wanted. Even though the route was pretty narrow at places, runners moved along in an orderly manner. We didn’t see runners that suddenly slowed down after only a short distance.
I noticed many Malaysians (myself included) had over rated our selves. Because of the flat course and cool weather, we all wanted to chase our dreams and do our Personal Best times. Unfortunately, a number of us ended up way off our ambitious target times.

The race proceeded south along the foreshore for about 15km to the Burleigh Heads turnaround. I ran close to Roy Leow and everything was on schedule until the halfway mark. 22km to 30km was a nightmare for me. Even though the sea and surf was nice to see, the bands were playing their songs and Japanese lady drummers were spicing things up, I was having a bad day and horror of horrors, started walking. I wondered how I was going to explain to the world that I had a bad day.

The race route came back to the starting point at 30km where our loved ones were cheering for us. I jogged by proudly holding the Malaysian flag with Cheng. Then inexplicably I felt brilliant and “sprinted” the remaining 12km. I must have overtaken hundreds of runners and to my knowledge only one PAC member (Tan Hock Huat – congratulations) finished in front of me.

Finished in 4hours 20min (gun time), phew relieved that I didn’t have a very bad day after all.

Visiting My Alma Mater
I studied at Bond University in 1996. My Gold Coast marathon time then was 4 hours 2 minutes. I suppose age and a bigger tummy has taken its toll. The University and swimming pool was still lovely. It was nice 15 years down the road to return with my wife.

Acknowledgements
We thank PAC’s committee especially the President and Wendy Soo for their efforts to help organize the trip for members. We hope members and runners in general will continue to support the Marathon packages so that more packages to different locations are organsied. Thank you also to new friend, Chew Thong Hin for the sumptuous meal he treated us all after the Marathon, thank you Sir.

SELECTED RESULTS FOR THE MARATHON
Name : Cat : Gun Time : Remarks
Tan Hock Huat M50-54 3:48 PACM
Sofiantriathlete M50-54 4:20 PACM
Ahmed Azhar Rouse M55-59 4:23
Jamie Pang M40-44 4:23
Abd Azri Peer Mohamed M35-39 4:23 PACM & Chap Ayam Runners
Chin Wui Kin M40-44 4:27 PACM
Cheng Fook Wah M45-49 4:27 PACM
Yum Kin Kok M40-44 4:44
Muhamad Zukhairi Ahmad M30-34 4:44
Chau Kok Yik M25-29 4:45
Lee Kin Leong (Fabio) M25-29 4:45
Roy Yeow M35-39 4:48 PACM
Mohd Irwan Mohd Anuar M30-34 4:47 PB
Ilyanna Ayob F25-29 4:47 PB
Loke Kai Hong M45-49 5:05 PACM
Chew Thong Hin M55-59 5:11 Fourth Marathon in 37 days
Peng Keat Carol Low F50-54 5:18 PACM
Yau Li Har F40-44 5:22 PACM
Tan Tick Hock M50-54 5:26 PACM
Tan Chin Kiat M18-24 5:41 PACM
Mohan Marathon M50-54 5:48 PACM
Elaine Pan Yee Leng F25-29 5:50 PB
Note: PACM (Pacesetter members). PB – Personal Best time (congratulations).

SELECTED RESULTS FOR THE HALF MARATHON
Name Cat Gun Time Remarks
Azran Osman-Rani M35-39 1:53 CEO Air Asia X
Yin Yin Boey Kids 2:13 PACM – PB
Wong Bee Lee F50-54 2:39 PACM
Soo Yuet Ping F50-54 2:48 PACM
Rustam Affandi Zaihan M50-54 2:48 PACM President

Gold Coast Marathon (4:20, net time)

2011-07-06T06:16:00.007+08:00

Huge EXPO

Made great new friends in Roy and Chew Gold Coast beach

Ilyanna (PB), Irwan (PB) and Yin Yin (PB) Cheng

Click pic for Organiser's custom video from six diff cameras

SCKL (just half) Marathon

2011-06-26T17:06:00.003+08:00

Michael Gan (Footloose Editor) and OP Chan Jun Shen (3:38 - wow)

A few seconds more than 2 hours - oh well
Yap Wai Mun (thanks John)

So many people

KL had a top notch running event - Good

The Full Laguna Phuket Marathon Race Report

2011-06-17T19:36:00.006+08:00

The tag line for this race is “Run Paradise”. I can assure you this is totally true. “I will come back here every year until I die”, said Khairul Anuar. It is that good.
We first came to Laguna Phuket in 1994 for the inaugural Phuket International Triathlon. I was so impressed then, I had never been to such a luxurious resort, gosh you could even sleep in the bathroom. Before the tag line came along, I had already concluded 17 years ago that Laguna Phuket was exactly that, a paradise.

The Travel Package
The air-fare in 1994 I think was RM1,000. Maybe eight of us stayed in one luxury room. But the traveling world has since changed, with the budget airline’s Marathon Mania package, its just RM700 per person for the flight, airport transfer (a whole van just for us) and 3 nights luxury accommodation. For Irwan Anuar, his flight (RM238) was cheaper than the entry fee (RM300). It helps that the CEO of AirAsia X is a very avid Marathon runner (going a shade above 4 hours at the Christchurch Marathon on 5 June 2011, his PB – congratulations). Thus it would be a huge mistake to not utilise this budget airline’s god-send packages whilst they are still available.

Laguna Phuket
The Laguna Phuket Resort is billed as the most luxurious Resort in Asia (it probably is). It contains a number (seven actually) of 6 star Resorts, Hotels, Spas, Villas etc. There must be a building code because all the buildings seem to blend with each other very well giving the impression its just one huge Resort. The Resorts are actually separate but they share the same resources like free shuttle services, free inter connecting boat rides, a lovely beach, sparkling lagoon, huge golf course, a wedding chapel etc.
I would say just stay within the luxurious Laguna Resort, don't even bother going out to Patong. I have taken up meditation for a number of months now and I tell you, whilst at the Resort, you don't need to meditate. Peace and Tranquility comes to the Here and Now almost immediately everywhere. The clustered mind unfortunately came back at the busy Phuket Airport ha ha.

Reputation To Maintain
Laguna Phuket has a very high reputation. The well-heeled travelers that normally come here expects deluxe services. The Thai people with their natural warmth, grace and smiling disposition provide it.
The Triathlon that has been held here yearly since 1994, is extremely successful, very quickly reaching full capacity. In fact there is an additional race now, in the 70.3 Asia Pacific Championships at Laguna that started in 2010. Whilst the Triathlon attracts the world’s best professionals (probably because of special sponsorships), elite runners do not turn up for the Laguna Phuket International Marathon. The Marathon (in its 6th year) offers no prize money, just simple mementoes for the winners. This is good because it keeps the numbers manageable. It allows top notch quality to be provided for every single participant.
The Phuket Marathon attracts families, couples and people whose main concern is to have a good holiday. There isn’t the electricity in the air that we sense at every Ironman. Here, kids laugh, couples complete their run / walk holding hands. Participants are here to enjoy their holiday.

Saturday
What a joy it was to see familiar faces from the Bukit Aman car park at the Hotel Lobby and Race Registration marquee tent. The EXPO was small but provided us much enjoyment. Everyone was buzzing and happy to see each other.
At 5.30 p.m. it was the pasta party at the plush Laguna Beach Resort. It brought back happy memories for me, because this was where we first stayed seventeen years ago.
An amorous baby elephant greeted us at the entrance. I’d thought she had special feelings for me, but was left broken hearted when she also wrapped her baby elephant trunk around everyone (be careful of baby elephants hee hee).
My wife and I made great new Japanese friends (Yoshitaka & Chinatsu Osugi). It wasn’t a party actually, just a food fest.

Facebook
Facebook is the new way of communicating. Don’t get left behind. Before the trip we were already communicating with each other. Choi and P.M. Tey did a roll count and got about forty names. The actual number of participants (for all distances) was ninety-six from Malaysia, so a reasonable number were already in contact before the event.
After the event, hundreds of photos were posted by friends and we were having a merry time “tagging” the photos and exchanging witty comments.
The organisers themselves provided hundreds of free pictures on their Facebook page. It won’t be far wrong to say that Facebook has revolutionized the way we interact, allowing us to make new friends very quickly and in the way we share our joys and happiness from an event.

Race Day
4 hours 30 minutes, I told my wife as I kissed her goodbye. Her 5km walk started 3.5 hours after the Marathon, so she could still sleep in.
As usual it was all happy faces at the start. Doc Pui San, Alexis Phang, Winnie Wong, Dannie Choong, Carrie Teong, P.M. Tey, Tay Poh Chye, Mohan Marathon, Irwan Anuar, Khairul Anuar, Misni, Yim Heng Fatt, Cynthia Gan, were all there. But where was Karen Loh? Ha ha, she had accidentally booked one weekend earlier, aiyo. Lots of photo shoots, everyone seems to race with a digital camera these days and a few brought along the Malaysian flag.
I started at the back but unfortunately the Race Certificate gave the “gun” time and not the “chip” time. Which is the correct time actually?
For about two hours after the gun, it was dark. Actually there wasn’t a ray of sunshine throughout my run, what luck. The route was actually flat, come on, stop the whining. The road surface was not super smooth but no problems if you had running shoes. I felt so sorry for Rich Tai who was grimacing with each step as he runs barefoot. There were accurate distance markers at every kilometer. Aid stations were plentiful and iced water, 100 Plus, water melons, bananas were always available. A Marathon doesn’t come any easier.
The route was beautiful. We ran by the sea, along pine trees, rubber trees, kampongs, secondary jungle, a bit of off trail, through the luxurious Laguna Resort, everything was just gorgeous.
I was “on schedule” for about 25km. Then, as usual we became very tired and I slowed down a lot. After 30 km, I knew I was off target but I didn’t want to start my finishing spurt, as it was still a long way to go. With 5 km to go, I realized it was now or never, if I wanted to go under 4.5 hours. I looked down only at the road, had such an ugly face and just knuckled down. Not now pain, I’m on a mission. Funnily I could maintain the required 6 minutes per km pace. The last km, the route went off trail. Runners from the other distances were (sorry) obstructing the path. I panicked. Luckily I kept on going even though I was incoherent of the surroundings. 500m to go (why this 500m seem so far one?). I finished in 4 hours 29 mins 39 seconds (watch time), with just 21 seconds to spare, hee hee.

Immediately After The Finish
I found a chair and just sat down (I didn’t give the chair to my wife, sorry). But seeing everyone, we quickly recover. The kids were finishing their fun run. They had this look of utmost satisfaction on their faces. It was a lovely race finish atmosphere. Runners from all corners of the world and supporters had thoroughly enjoyed themselves.
The massage tent was very well done. All participants (irrespective of distance ran) could go there. Seriously men, find you future wife in this tent. The masseurs were graceful and have such a sweet smile. Some of them will give Miss Universe a run for her money. Only problem is, we don’t speak the same language, who cares!
Food was provided by the Laguna Resort (where else can you get Resort food at a race finish?). There was porridge, mee, fried rice, fruits, all simply delicious. We had our brunch right there and then.

SELECTED RESULTS FOR THE MARATHON
Name Nat Cat Gun Time Remarks
Kha Hung Leung (Sim) CHN M30-39 3:05 New friend
Deanna Fuller USA F30-39 3:59 New friend
Shamsul Eman SIN M40-49 4:00 New friend
Ng Seow Kong MAS M50-59 4:06 PACM
Luc Bodart LUX M50-59 4:10 BA
Tay Poh Chye MAS M40-49 4:14 BA
Lyn Guan MAS F18-29 4:26
Sofiantriathlete MAS M50-59 4:30 PACM
Mimi Toh MAS F30-39 4:31
Yim Heng Fatt MAS M40-49 4:42
Chuah Seih Seng MAS M60+ 4:43 BA

Tey Eng Tiong MAS M40-49 4:57 PACM
Khairul Anuar MAS M30-39 4:58 PB
Irwan Anuar MAS M30-39 4:58 BA
Ijam MAS M30-39 5:03 New friend
Chef Rob AUT M40-49 5:20 Old Friend
Doc Pui San MAS Kids 5:22 BA
Choi C.C. MAS M40-49 5:22 BA
Cynthia Gan MAS F30-39 5:26 BA
Misni SIN F30-39 5:32 New friend
Alexis Phang MAS F30-39 5:40 BA
Dannie Choong MAS M30-39 5:41 BA
Carrie Teong MAS F18-29 5:41 BA
Winnie Wong MAS F40-49 5:42 BA
Mohan Marathon SIN M50-59 5:48 PACM
Note: PACM (Pacesetter members – I’m guessing only). BA : Friend from Bukit Aman Car Park. 443 official finishers, 43 were Malaysians.

Chef Rob – Thank You For Your Kindness
By coincidence, our friend Chef Rob had started working at the Laguna Outrigger three weeks previously. Eating out at Laguna can be an expensive affair, so they brought lunch to our Hotel on their bicycles in the hot sun. It’s a warm fuzzy feeling when one goes to a foreign place and an old friend is sincerely nice to us, sincerely does not want us to leave, sincerely tells us to make ourselves at home over and over.
We place on record our appreciation to Chef Rob (who is Austrian) and his Thai wife (Onn) for their kindness and hospitality to us.

Would I go back? What do you think?

hee hee

Phuket Marathon Race Report

2011-06-14T10:03:00.009+08:00

The tag line for this race is "Run in Paradise". I can assure you its totally true. "I will come here every year until I die" - Khairul Anuar. Don't play play, this race is something else.

We first came to the Laguna Resort in 1994 for the inaugural Phuket International Triathlon. I was so impressed then, it was the first time the top top Ironman stars came to our part of the world. I had never been to such a luxurious resort, gosh you could even sleep in the bathroom. Before the tag line came along, I knew this place was just paradise. Now 17 years later, it is still very much a paradise.

The air-fare then I think was RM1,000. Maybe eight of us stayed in one luxury room. But the travelling world has changed since, with the Air Asia Marathon Mania package, its just RM700 per person for the flight, airport transfer (a whole van just for us) and 3 nights luxury accomodation. For Irwan Anuar, his flight (RM238) was cheaper than the entry fee (RM300). It would be a huge mistake to not utilise this Air Asia god-send.

I would say just stay within the luxurious Laguna Resort, don't even bother going out to Patong. I have taken up meditation for a number of months now and I tell you, whilst at the Resort, you don't need to meditate... Peace and Tranquility comes to the Here and Now almost immediately everywhere. The clustered mind unfortunately came back at the busy Phuket Airport ha ha.

Sim from Hong Kong. 7th overall. 3 hrs 5 min. He was so far in front during the race. I didn't know he was a star. View from our room. Peace and Tranquility everywhere

My secret target time

This is the pool (Laguna Beach Resort) that Mark Allen, Mike Pigg, Wendy Ingraham, Paula Newby Fraser, Paul Huddle, Karen Smyers were messing about in 1994

Before the start

At the finish with our new Japanese friends

Yim and Rich Chai (runs barefoot) Seriously, find your wife here

Doc

Dannie

Khairul Anuar (did a PB)

No mosquitoes

Resort food after the race

Deanna Fuller, she will take the Asian Tri World by storm (a very nice person)

Singaporeans

Sam from Spore

USA

Free boat rides

Will you marry me (the wedding chapel)

Heck, no time to write the race report hee hee

Thank you IM Chef Rob for your kindness

2011-06-14T08:51:00.005+08:00

Its such a warm fuzzy feeling when we go for a sporting holiday and there is someone there who is sincerely nice to us, sincerely does not want us to leave, sincerely happy to see us, keeps on saying make yourself comfortable, use anything over and over......

When we go to Perth, we have our friend of 25 years, Guy Taylor. For the Phuket Marathon there was Ironman Chef Rob (Austrian) and his Thai wife (On). They were just so nice to us throughout our stay.

We first met Rob and On whilst we shared Edwin Ng's mini bus for the Desaru Half Ironman in 2007 (Rob was working at a Hotel in KL). Then we did IMWA, Putrajaya 70.3 etc together. Rob was almost killed by a hit and run whilst out running in Thailand. He considers his recovery from his horrific injuries as his greatest achievement in life, much more than the many culinary trophies he has won.

Until recently, Rob was working at Huan Hin, Thailand. Coincidentally, just 3 weeks ago, he joined The Outrigger Laguna Phuket Resort and Villas. Outrigger is quite new in Laguna, so he is helping setting up new restaurants and all that. Currently he gets to stay in a luxury Villa, so we went and messed it up ha ha.

Rob and On cycled to our Hotel in the hot sun to bring us our lunch. Does friendship get any better than that? After our Marathons (Rob had to work late the previous night)

After our runs (the ladies did the 5km charity walk)

Lunch at their Villa

Outrigger Resort and Villas

Rob and On, we thank you for your hospitality....

Congrats to our buddies

2011-06-06T20:00:00.003+08:00

CAIRNS CHALLENGE
Carmen Leong: 12hrs 28min. 5th placing. "Tired but happy"
Randy Tan: 13hrs 25min
Ong Siok Bee: 13hrs 37min (sub 5 Marathon, Incredible improvement from Kenyir)
K K Lee: 13hrs 52mins
Lesley Tan: 13hrs 54 mins

We feel for one buddy who didn't get her Aussie visa to participate. But, her message is "I'm ok with it. Lets rock for IM Korea". Wow, what spirit.

IM Lanzarote
Miro Blanarik (Malacca / Slovak): 13hrs 48min
John Cooke (Perth): 13hrs 54min
Enrico Varella (Singapore): 14hrs 49mins

Congratulations to everyone

Phuket Marathon coming soon

2011-06-02T15:54:00.005+08:00

If one goes to airasiaGo.com, you should find this logo, which will take you to all the Marathon packages available. Its very good value for money. The Air Asia package (hotel and flight) is even cheaper than the hotel alone package on the official Phuket Marathon web-site.

We have paid for the Phuket and Gold Coast Marathon packages.

On Sunday ran 30km? with Lee Voon Khow (2 hrs 59 mins including stops). I especially enjoyed the run with Lee. This is his family (I have known them since before they were married). On the left is Sook Ying, Vice President of Pacesetters.

About one week before, was Sam Pritchard's 61st Birthday Do (thank you Sam and Carmen for your hospitality). This is Sam with Julie Foreman.

The children's table. Most are going for the Cairns Ironman distance Challenge this weekend (all the very best).

Food was very good (thank you)

Tip contributed Miang Kum. She again gave Miang Kum to runners that were around on Sunday

Alma mater dinner

2011-05-15T18:46:00.005+08:00

Dr Nordin "I made my first million at 30". Again he paid for everyone (thank you)
The Chief of the Royal Malaysian Navy. Tan Sri Aziz Jaafar
Chief of the Royal Malaysian Air Force
Zaki, my company mate. Hasn't changed a bit
Salehuddin Ariffin, my company mate (he has grown sideways)
Yusseri Yusof, my company mate
Shahar Shah, my class mate
Leng Teng Hoe G Coy
Roslan, my classmate
Ghazali Hashim, MAFIA
Whilst my wife went to see this belly dance show. I wasn't allowed to go

Runners, PAC members, cyclists, triathletes have great camaradarie. Indeed these people have been my only friends since I took up running in 1984.

The camaradarie of my alma mater is also something else. The gathering on 13 May 2011 was attended by the Chief (and deputy chief) of the Navy, Chief of the Air Force, Dr Nordin Ahmad (a top rugby player and boxer those days) who paid the bill for everyone again, Vice Chancellor of UPM, Chief Judge of Malaysia, President of Oil & Gas, Tycoons, Chief Vet, Minister, opposition MP, top civil servants, all sorts of big wigs and nobodies like me.

Titles were dispensed with, everyone was just one of the boys. Our wives were not there so raunchy stories were flowing non stop. Our college is multi-racial. Proceedings were conducted totally in English.

It was an amazing dinner. So much camaradarie, bonding, remeniscing of our times in College. Only if you were there would you appreciate the stories.

I have nothing against civilians, who are actually much nicer and gentler folks than us lot.

The downside was I missed my morning training the next day.

SUNDAY TRAINING

Did my longest ever training run. About 32.5 km in 3 hrs 31 mins. Couldn't swim after though.

Nice weekend

2011-05-08T17:28:00.008+08:00

Cort and Sandy's farewell

SATURDAY

On saturday night it was the farewell dinner for Cort Prois, Sandy and their daughter Madison. I first "heard" Sandy during the infamous Putrajaya 70.3 in 2009. She has the loudest cheering voice I have ever heard and she can keep it up the whole day. She is a very lovely and friendly person of course.

Cort is one the best triathletes ever in Malaysia, qualifying for Hawaii and doing very well there. Races in common we did included IMWA 2009, IM MY 2010, PD 2010, Putrajaya 70.3 etc.

Tip made "mango sticky rice" for everyone that came, it was delicious. The dinner was at My Elephant which is just two roads away from the Petronas that we run to every sunday.

SUNDAY

I know I have put on weight as for the last two weeks I have been eating Asian food instead of the food bars my wife makes. Simon Cross politely pointed it out to me. He is correct of course.

The first 20 km was done with John Tan, Lee Voon Khow and Tan Seow Ping. I couldn't keep up with any of them (Seow Ping did 30 km the previous day, wow).

Saw the Bomba runners, many familiar faces there (Dannie, Irwan, Yim Heng Fatt, Yin Yin etc).

The people going for Ironman China (May 29) and the Cairns Challenge on 3 June (Ironman) were all training in earnest. They are going to do well. (Simon, Richard, KK Lee, Siok Bee, Carmen, Chris Khrang, Jason Thiang etc).

I knew I needed the mileage, so I then did double hill (10.8km). Ran with Dzul Aminuddin part of the way (he is good). The Bomba aid stations were still there. The kind Bomba people gave me water, thank you kind Bomba people. Its just nice when people show kindness to others.

Sunday's lunch was with mum, being Mother's Day, so lots of love floating around. Tip made cheesecake for everyone.

Thus a good weekend.

General info on the Samui Triathlon

2011-04-28T19:46:00.010+08:00

Swim start is here (this is during the sunrise)

A small group of us went to Koh Samui from 22 April to 25 April 2011, even though the race had been cancelled. We hereby provide general info on the race and the island of Koh Samui which we hope is useful to those who are thinking of doing the race next year.

Race date: 22 April 2012. We understand the course will be the same as that provided on the official web-site.

Swim start and T1: Anantara Hotel, Bophut Beach. Anantara is quite a famous hotel there. Its name is on the airport trolleys, ha ha. Bophut Beach is such a lovely place. Early in the morning, the water is pancake flat (see photo). Later in the day, the water becomes choppy (we would be on our bicycles by then).

Ibis Hotel. There are a lot of nice hotels on Bophut Beach. We stayed at Ibis Hotel. Ibis Hotel is an immaculate place. Clean, modern, lovely breakfast and all that. The rooms are a bit small, so I don't think they will allow bicycles in the room. Got to put bicycles in the store I think. The pool is small, so warm up in the sea. There is no gym. If I am able to make the race next year, I will stay at Ibis, its a lovely place overall. There is a mini market in front of the hotel for our sports drinks etc. There is an ATM by the guard post. Simple or expensive places to eat are a short stroll away. Massages are available right on the beach (what a tough life).

Award winning Zanzen Resort and Spa is right neat door (expensive I suppose).

T2, Finish and Pasta Party: Nathon ferry pier, car park is actually where all the race action happens.

Nathon: Nathon is the only official town on the island. The ferries come here and its a harbour for the fishing boats. Government offices, banks are located here. Most of the locals live around Nathon.

Nathon is one option for Triathletes to consider staying as the race centre is here. But its not a beautiful location. Even Gerald (Race Director) suggests that Bophut is a better place to stay.

The Bike Route: Frank Hass a very charming Triathlete from Paris, cycled the whole bike route on 24 April 2011 (Sunday) and declared that the road was "ok / good, a few short steep hills". Frank by the way is vying for a spot on the French National Cycling Team - Amateur.

Gerald informed that there will be a three meter wide cycling corridor on the left side of the road. The corridor is not down the middle of the road, which is the better part of the road in general.

I only saw a small portion of the bike route, yes, by and large the road is OK, but:

There are many cracks (some very deep) and gratings in the cement road around Bophut, Big Buddha, Airport etc. Our tiny tyres can very easily go into these cracks.

Many sharp turns (even 90 degrees) and the road is narrow around the Big Buddha and Airport

Whilst the road is super smooth around Chaweng Noi, it has steep ups and downs and is winding. The good cyclists will find this bit exhilarating, though.

The road is very congested during the weekdays (the race is on a Sunday).

There's development and people throughout the portion where we stayed. I wonder how traffic and people control will be on race day.

I reckon the route is doable but need to stay alert the whole way (can't go to sleep like at Ironman China).

Chaweng Beach: Chaweng I think is the most touristy part of the whole island. McDonalds, Starbucks, Foot massages all kinds of shops are here. Its just like Kuta (Bali), Patong / Kata (Phuket).

Moving around: Getting around is sort of expensive (not as expensive as Bali though) due to the high cost of gasoline. Tut-tut rides is THB50 per person. A whole taxi will start from THB 300. We more or less need to use them every time.

Koh Samui Airport: My favourite place on the island I think. Its just nice, immediately makes one feel on holiday. No touts at the airport. Take the official airport taxis / van to your hotel. There's a restaurant pedestrian strip. The departure lounge has a "Courtesy Corner" serving FREE pastries, pasta, hot drinks, cold fruit juices and free internet.

The Thai People: The Thais are the warmest people I know. They glow and smile easily. I married a Thai and its a happy union.

Weather: It is super HOT. On the first day (Friday), I found the heat unbearable even at 5.30 p.m. local time. But, we got used to it on the subsequent days. By the time we left on Monday, I didn't feel the heat. Thus come early to acclimatise.

Ibis Hotel garden

Front of Ibis Hotel
Free pastries and drinks at the airport
Frank Hass from Paris. Came with his family and cousins. A very charming fellow

OK that's all I know. See you there hopefully.

THANK YOU Race Organisers of the Samui Triathlon

2011-04-26T20:09:00.003+08:00

Fred, Sofiantriathlete and Gerald (Race Director)

We, ten Triathletes from Malaysia that had paid the entry fee for the Samui Triathlon 2011, express our heartfelt thanks to the race organisers, Gerald and Fred for refunding to us the entry fee in cash (less Admin Fee) when we visited their office at Chaweng Beach, Koh Samui on 25 April 2011.

We saw their office, it had indeed been affected by the floods. They suffered significant personal loss because of the floods but they "still did the right thing in refunding the entry fee as they want everybody to return next year on 22 April 2012".

Unfortunately in Malaysia when something similar happened, we did not get the refund. So thank you Gerald and Fred.

On a personal level, we the Malaysian Triathletes urge everyone to come for the Triathlon on 22 April 2012. We should support the sport of Triathlon that we love so much. We should support the kind Race organisers. We should support the wonderful warm people of Thailand.

Regards and best wishes

Sofian

Kenyir Triathlon (10 April 2011)

2011-04-11T14:13:00.009+08:00

It is a very nice Triathlon. Quite possibly the best OD race in Malaysia. It can really rain on the East Coast, and rain it did, for 24 hours non stop.

I honestly thought the whole race would be cancelled, but Chee Seng gave a very nice safety briefing on race morning and it ended the safest race around.

I have never been to Kenyir, I heard the race is hilly. The hills are not that bad (and I'm useless on the hills) but makes the race interesting.

The bad bit was the travelling on the official bus. Nine hours to get there and 10 hours to come back. Uncomfortable, passengers left behind, wrong turnings, slow, unnecessary stops, just awful. Luckily I took Monday off.

The bus ride had its good bits though, our little group in the bus comprised Patsy, Richard, Rupert (new friend), Din (new friend) and Tip, so it was non stop bantering. Patsy especially is a laugh every second.

I gave the RM600 to Tip, she was brilliant. It was nice to see the runners from the car park (Pui San, Winnie Wong, Bryan Lee, Terence) Terence and IM Lee Puh Heng, before the start. Non stop pouring

IM Nor Juliana Ali. I like her, she does a lot for sports people

L to R: Kohing Antak, OP Azam, Awea and Zuhar. Kohing is a genuine Orang Asli. His brother works at the place we were doing our Charity run last week. Many years ago I gave Kohing the latest full race attire (which even I didn't have) to encourage him. Zuhar took part at the recent Asian Games (he did well). I gave him RM50 for fun (he was initially shy about taking it)

View of the Lake from the Resort

View from the Chalet

Its always nice to talk to OP Chan. Many people had to stand during the briefing. Its still the best race briefing in the world though Tip got this shot. I'm useless uphill and downhill and on the flats too.

These are the military cadets from the National Defence University (UPNM). In all my Triathlon days I have always had a soft spot for the Military people. They are all polite, respectful of elders, fit etc. Through the years I have given the military triathletes all kinds of gear and money.

The cadets have to study for their degree in a Military environment. To leave the campus, they need to get formal approval and must return by the specified time. The chap second from left is OP Chan's protege. He is doing medicine and came in second overall, even beating Barry Boy. He kept on calling me Sir all the time. After their degree, they will undergo about 4 months of full time training to get their Military commission. I am so proud of them

First time I properly chatted with Paul's wife, Helena. She is bubbly and very jovial. Lucky Paul.

Yip (2 hrs 13 mins), Richard (2 hrs 29 min) and Rupert (2 hrs 38 min) with our winnings

The Resort has a unique setting. We stay in chalets and move around by calling for the buggies.

Swim was in the Lake. Surprisingly the water was quite warm in spite of the non stop rain. I havn't been swimming and wasn't sure how I would do. 28 mins, coming out a step in front of Yip (so it was OK then), Jap Sam was a bit behind, but friendly Dave Spence had long gone.

Bike

Yip promptly powered by me up the first hill on the bike. Rainy and wet but OK. Everyone was extra careful I suppose and nothing untoward happened. Jap Sam, OP Farhan, Richard everyone as usual seemed to blow by me. I'm not good at drafting. The dreaded hill wasn't that big.

Very slow for me as I didn't arrange my things thinking the race would be cancelled.

Run

The route was beautiful, up, down on the Dam crest. I was slugging it out with Carmen. She got me on the hills every time.

Finished 2 hrs 39 mins. 4th in Age group

Runners with Golden Hearts (Orang Asli Trail Run)

2011-04-03T17:04:00.009+08:00

The Special Lady with her creations Golden Heart Yin, Carrie all ready The main man, Dzul

Julie Wong and Irwan Triathletes " Orang Asli children"

Runners have always loved to run "for a cause". Charity runs are held locally all the time. Some top international events (Marathon Des Sables, London Marathon) almost insist that runners "run for charity". It doesn't take much to get runners to rally for a cause.

In our local running community we have a special lady who has been "Running For The Orang Asli" since the Shape run in 2010. She and a few runners with Golden Hearts organised the Orang Asli Trail Run 2011 that was held on 3 April 2011.

The 100 pax limit was very quickly filled up. I think all runners immediately realised this was a truly special cause. I don't think I have given up my normal sunday morning training for anything.

Cyclists are familiar with the location as its near the Orang Asli Centre. Nothing has ever happened to my car the umpteen times I have left it there. Their kids always smile, they have never given us any abuse.

We know they have chosen to live in the forests. Their chosen lifestyle, their privacy, everything about them have to be respected. We can't be imposing on them our values, beliefs tsk tsk.

My wife, Tip and her friends donated Rice, Maggi Mee, Milo, Sugar, Cooking Oil, Toothpaste, Toothbrushes and Soap (requested by the organisers).

All manner of people turned up, cars with designer number plates, celebrity singers, many Ironmans, ultra runners, children, runners of different races, from Singapore. It was a happy occasion with "lots of positive vibes" (Karen).

Well done to Karen Loh, Dzul, Julie Wong, Irwan, Azhar, Cynthia and the many other organisers. Well done to each runner that came to rally to an outstanding cause.....

Pictures are by Dannie, Yim Heng Fatt, thank you

SATURDAY'S RUN: 31km (Hartamas + double hill). 3 hr 20 min inclusive of stops for steroids.

NEXT SUNDAY (10 APRIL 2011): Kenyir Triathlon

Made Footloose woo hooo

2011-03-29T19:58:00.003+08:00

For the first time in my life, something I wrote got printed in a magazine. OK its only Footloose, the magazine by Pacesetters Athletic Club. Guess I am not the scholarly type.....

Don't know why they chose this pic by Tip for the cover

This is the article;.................

A Bit of History

Pacesetters and its members went in droves to Port Dickson in 1989 to support Team Mermaid organise its first Triathlon. It was hilarious as for many members it was our first 1.5 km swim or 40 km bike. Pacesetters (including the expatriates) have since taken part in the Asian Championships, Commonwealth Games, ITU and the Hawaii Ironman World Championships multiple times. The non-triathletes also turn up in large numbers at Langkawi regularly to give their support. We the Ironman participants acknowledge the presence of the many outstanding supporters like P.M. Tey, who share with us, what is actually a very emotional day and night.

Ironman Western Australia - Background :

On 5 December 2010, eight “Malaysians” took part in Ironman Western Australia (IMWA). Four (Nik Ariff, Lai May Senn, Richard Tang and Sofiantriathlete) are current Pacesetters’ members.

IMWA is held in the small town of Busselton about 2.5 hours drive, south of Perth. IMWA is known for its fast totally flat course and the incredible beauty of its surrounding areas. With an ideal race day temperature of 24 degrees C, many of the “Malaysians” recorded Personal Bests. For me, IMWA 2010 was my third year in a row. The Busselton / Geographe Bay area is my little paradise, a place I look forward to going with my wife at the end of each year. The beautiful blue ocean, white swells, rocks, rugged coastline and majestic tall trees will take anyone’s breath away.

The camaraderie amongst the Malaysian contingent was extra special this year. Richard got everyone organized, Ariff and Senn were on their honeymoon, Claris and Tip prepared sumptuous meals for all, Kevin Siah provided two cars for our use, whilst everyone else (Miro, Denis, Ezer and Melissa) happily joined in the merry making.

Swim (3.8 km)

The swim is held in the clear calm waters of Geographe Bay. The swim is actually along a 1.9km long jetty, thus it’s quite impossible to go off course. Participants wear a wet suit, which makes the torso very buoyant and keeps the body warm. May Senn unluckily had trouble with her wet suit and left it with the lifeguard on the kayak after only 200m (her mental tenacity though is of the highest order). Either than that, everyone completed the 3.8km swim without too much trouble.

Bicycle (180 km)

The bicycle is three laps of 60km each. The route is totally flat but windy just about everywhere. As usual everyone was very fast on the first lap but as tiredness and the wind increased, times for the second and third laps dropped dramatically. Part of the cycling route is through the majestic Tuart Forests. At the end of each lap we would come back to town and wave to our loved ones. I got sternly told off by a female marshall for throwing a banana by the road. I had to turn back and pick up the banana. Two competitors got disqualified for not using the designated portable toilets. The temperature was ideal though, so everyone finished their 180km without too much trouble.

Run (Marathon)

“The Ironman only starts with the Marathon”, is a popular saying and this day it was no different. The route this year was four laps of about 10km each right through the little town centre.

The run experience at IMWA is always my “highest moment” for the year. The Australian crowd treats you like superstars, they love and adore you and call out your name. So we played along, waving and applauding as much as we could.

Given the good conditions, we all had good runs. Richard Tang and Miro blazed through the Marathon in below four hours. Kevin, Melissa and Ezer went sub five. Denis, Ariff, Senn and myself took more than five hours.

RESULTS FOR THE “MALAYSIANS”

(Name Age Swim T 1 Bike T 2 Run Total)

Miro Blanarik M3539 1:29 4m 5:35 3m 3:42 10:53

Richard Tang M3539 1:21 3m 5:37 4m 3:58 11:03

Kevin Siah M2529 1:01 5m 5:51 2m 4:36 11:35

Melissa Gaudart F3034 1:09 8m 6:43 8m 4:30 12:38

Ezer Ratchaga M3539 1:14 11m 6:51 7m 4:41 13:04

Sofiantriathlete M5054 1:12 5m 6:35 8m 5:25 13:25

Denis Oakley M3539 1:32 7m 6:35 6m 5:22 13:42

Nik Ariff Sidek M3539 1:34 7m 7:01 7m 6:31 15:20

Lai May Senn F3034 2:00 5m 7:34 4m 6:40 16:23

PACESETTERS MEMBERS :

Richard Tang (11 hours 3 mins). Personal Best. Considering Richard has a full time job and family, this is one of the most incredible Ironman performances by a Malaysian I have seen. Richard also has a very caring heart, always doing things for others.

Sofiantriathlete (13 hours 25 mins). 14th official Ironman finish (the most by a Malaysian is 15 by Yee Sze Mun). A Personal Best at 52 years of age, wooooo hoooooo.

Nik Ariff Sidek (15 hours 20 mins). On his honeymoon. Overcame serious moments on the bike and run but still finished with a Personal Best. Well done Ariff.

Lai May Senn (16 hours 23 mins). On her honeymoon. Did only “one bike and one run” to prepare but still pulled off another Ironman finish. The most courageous Ironman I know.

IMWA 2011 The next IMWA on 4 Dec 2011, was sold out after only 4 hours upon registration being opened. Richard, Kevin and Sofiantriathlete are going back, yeee hah.

More reports on IMWA are available from our blogs: http://triathletesofian.blogspot.com/ http://tryathlete1403.blogspot.com/2010/12/with-little-help-from-my-friends.html http://beyondcutoff.blogspot.com/2010/12/im-honeymooner.html

Please feel free to contact us http://triathletesofian.blogspot.com/ if anyone wants to know more about the Ironman.

Peace, love, kindness and tranquility to all.

Seoul Marathon Results

2011-03-21T20:01:00.003+08:00

The Seoul Marathon was held yesterday (Sunday - 20 March 2011). Amazingly it was on Astro today (Monday) at 3.30 p.m. It was 3 degrees C and raining.

Six of our car park running buddies took part. This time nobody got PBs, unlike at Hong Kong when all of them got PBs. It was really cold.

IM Ong Boon Hin (3:55) going for Samui Tri
IM Hoo Ching Cheong (4:12) going for Samui Tri
Lawrence Law (4:15)
Cheok (4:35) going for Samui Tri
Ng Choi Ling (4:37)
IM Hoo Ching Tai (4:48)

The accurate start list for the Samui Triathlon is so poor. Only four names for the Duathlon!!!

26 names for the Triathlon (including the Pros). Doesn't anyone want the THB 800, 000 first prize??

Week's round up

2011-03-20T16:13:00.004+08:00

Last week's Bareno run was a debacle. I skipped the normal Sunday afternoon swim and all training on Monday. I hope I have understood the mistakes I made.

Tuesday to Friday, I did my customary bricks at home every morning.

On Saturday, I thought it was time to ride on the road. It didn't seem right that all my cycling was done in front of the tele. Facebook is good, I told "the whole world" of my solo ride. I was genuinely worried as the last time I went on the road was during IMWA in Dec.

Surprisingly, the bicycle was still in good condition. It doesn't need a service before Koh Samui I reckon. Initially all the traffic made me disoriented, but it was pretty quiet after Semenyih town.

The route was my standard time trial route: Pekan Batu 18 - Semenyih - KK - Titi and back to Batu 18. 136.6 km.

Going up Lenggeng Hill, Elaine Wong Kar Yan and four bodyguards (Vong, Shawn, Roy and Johnnie) caught up with me. We had a good chat about the Sultan's Birthday Ride that she organised on the same route, but I still did my own ride as I wanted to know how much my cycling "had deteriorated".

There was no sun at all. It was even misty going up the normally burning hot Bukit Tangga.

Vong and Elaine at the Petronas (Kuala Kelawang). Vong is the perfect gentlemen, he shadowed the lady the whole way

We all got back safely (phew). It was a surprise that we parked our cars close to each other.

Ride stats:

136.6 km. Started at 7.11 am, back at the car at 1.15 pm. I was only away 6 hrs 4 min (a PB). Cycling time was 5hrs 49 min (PB). Only one stop at the Petronas (15 min). Ave 23.5km/hr (PB).

I am surprised just by spinning on the trainer in the mornings for months now, I could pull off a PB. I guess we are always learning. Could I run on Sunday though??

SUNDAY'S RUN:

Ran with IM AJ. John (who gave us pastries - thank you Wai Mun) went ahead. I took it easy, long chats with anyone, long stop at Petronas to load up on the steroids there.

Surprisingly made it to Petronas in reasonable time and back to the car park in reasonable time too (2 hrs 5 mins). So I went for another 8km alone.

RUN STATS: 28 km in 3 hrs 8 mins. Not a PB but I was very happy with it.

Then did a 20 min afternoon swim. Thats it, I'm done for the week.

The Japanese: I am impressed, there is no looting there. The only time I have been there (1992), we all left our Tri Bikes outside whilst everyone went in the hall. Initially the only person "guarding" the bicycles was one of us Malaysians. Then he also went in the hall as we realised in Japan, people don't take things.

Next Week: I have to be on duty from 8.30 am to 5 pm on Saturday and Sunday at a far away location. So I am definitely not going to Lake Gardens. Bummer.

Tip's night out

2011-03-20T16:01:00.006+08:00

Tip is a very helpful person and does volunteer work for the Thai Embassy. On saturday she went there for a dinner function.

Children, from Northern Thailand putting on a show

Fruits carved by Tip

Lake Taupo

2011-03-18T14:06:00.007+08:00

Registration for Ironman New Zealand (3 March 2012) opened on 15 March 2011. I sent an e-mail reminder to everyone first thing in the morning, at the same time declaring that "I won't be going".

A few hours later IM Richard Tang informed that he had registered himself, IM Hoo Ching Cheong and IM Ong Boon Hin. Richard was going with his wife, Claris.

All of these people, me and my wife get along very well with. Richard is very meticulous in his planning, he will make sure every little thing and more is OK. He will watch the pennies too. Claris and Tip get along very well. I thought we were going to do a bit of "wife swapping" at Busselton, thats how chummy chummy we were. hee hee

Hoo and Ong, we did IM China together. I have known Ong a long time, we have done many rides and runs together. Hoo Ching Cheong is my run partner every Sunday. He has a wonderful gregarious personality. He can't stop laughing and its infectious. Everyone around him immediately feels happy too.

Tip is a brilliant Triathlete's wife. She is such a lovely person, I have hit the jackpot with her. Tip has never been to New Zealand, neither have I. Tip will definitely love it. Tip has been easy to please in our marriage, even after dinner at the local stall (which is by the drain actually), she will say "thank you honey". She is as I have been told umpteen times, "the wife that every man wants".

I have only heard positive things about IMNZ from people that have been there (IM Sam Pritchard, IM Melissa, IM AJ). Apparently the IM EXPO is a far "as the eye can see", unlike the one at Busselton. Kiwis are also very hospitable people, I have heard many a time.

Lake Taupo I am sure would be an extremely beautiful area. IMNZ has been around since Ironman started (30 years maybe). My mates those days would say "lets go to Lake Taupo". Its easier said than done though

One downside is the flipping weather. Only this year (2011), it rained throughout race day. Looking at their homepage, it rains every year. Indeed, one year the swim was cancelled, what a let down that would be.

I have also been doing many overseas races lately, seemingly without a care in the world. Air Asia doesn't fly to Auckland. I am not even sure what I would be doing in March 2012. Obviously I am not increasing my wealth with all these overseas trips. But once you are fifty, you want to enjoy your savings, do things with it that would really bring personal satisfaction, and I've got a brilliant wife to share it with.

What is life for? I want to give Tip a treat. My best buddies are going!!

By lunchtime, I had registered (I didn't even know what the NZ currency or exchange rate was -- who cares). Again this Ironman junkie couldn't control himself. Registration, btw sold out within two days.

Bareno 21km

2011-03-13T16:03:00.008+08:00

Overall the Bareno Run was a very nice experience. We hung about for a good two hours after the run to enjoy the atmosphere of 5 or 6 thousand runners mingling. The race organisation and location was good, we met many of our friends, just my performance was a debacle. I bonked big time and was even walking. Don't matter ........

Three of us wore sarongs in honour of Ngae (IM Juliana Ali, Yim Heng Fatt and myself).

IM Don Khor, Choo, Chin, IM Jap Sam (his family in Japan are all safe), IM AJ

Richard Tang and Claris (ran 21km - well done) will be going to IM New Zealand (Lake Taupo), that will be held in March 2012
IM Ezer and David (David has been away for 8 years)
IM Raymond Ng

Dannie Choong with his signature pose
Peter

Our outstanding protege OP and IM Chan Jun Shen. After 4 years at our alma mater (Royal Military College), he has stayed another 4 years now at the National Defence University of Malaysia. Our hats and everything off to him.

These are students / cadets of the National Defence University. All are from my alma mater (except Kak Julie of course). Its heartwarming to note that many Ironman Triathletes are from my alma mater (Royal Military College). I was the only idiot together with the Sg Udang Commandos doing Triathlons initially.

Tip's Day

2011-03-06T18:41:00.008+08:00

It was Pacesetters' Long Slow Distance Day. I expected a huge crowd and Tip made more than 300 pieces of cake to give away. Unfortunately there wasn't a huge crowd and we had more than 50 pieces of cake left.

All wasn't lost though. It meant that I loved my wife even more (as I know she would do anything for me), cemented friendships with running friends that I have known for more than 20 years and enhanced relationships with new running friends. What's wrong with spreading the love amongst runners? Its just nice to give our friends a little something rather than just saying goodbye once a run is over (sorry for the poor quality of the pics. Senior Veteran me forgot to bring the camera).

Cake for Yin's (example of a new friend) mum

This is Lee Keng Boo. I started running in 1984 from this very same car park together with Lee and other Pacesetters. Lee was one of the top Chinese marathon runners in the country then. Now he just says "at least we are still alive". Yeah man, I couldn't agree more.
Week day training: Up around 3.30 a.m. to 3.45 a.m. every morning. About 1 hr 45 min of brick training in the still of the morning at a comfortable pace.

Saturday: 4 hours total. 1 hr 50 mins on the trainer immediately followed by a 50 mins run. Then had a rest/breakfast. 1 hr 20 min swim.

Sunday: Just 20 km. 1 hr 57 mins which is my second fastest time. Hoo my run buddy knew better though and told me not to do the second 8 or 11 km loop. I agreed with him and spent time with Tip distributing the cakes.

Training is going well I think: Since May 2010 I have been getting up at around 3.30 - 3.45 a.m. without fail. I do about 1 hr 45 min to 2 hrs training (bike trainer and run) in the still of the morning. Training is done at an easy pace which means that I have not got seriously sick or had a serious injury. In the ten months, I have only missed one day of training (the day after Ironman Western Australia), thus my weight has been steadily reducing.

Next week, its Bareno 21km at Bukit Jalil.

Well done

2011-02-27T20:39:00.009+08:00

I just love this photo of our Bukit Aman Car Park running buddies enjoying their Hong Kong Marathon effort. Everyone did a PB as far as I know. Well done.

Then (don't look) and now. Then, it wasn't that long ago
Now (with Yip). Wan't to know how its done?

Easy sunday: 20 km run, 12 minutes slower than last week. A large crowd with the Marathoners back from Hong Kong. Ran with AJ who did very well. Had breakfast, a nap then an easy one hour swim. Looking forward to March 6th's LSD.

Phew - MY HERO

2011-02-21T10:09:00.003+08:00

I would have to say our National Track cyclist (Azizul), is my national sporting hero. See the splinter that's pierced his calf, it won't happen in badminton or squash.

I have never met him in real life, the National Cycling coach speaks volumes of this guy as an athlete and as a person too. The way he squeezed through two cyclists (Commonwealth Games at Delhi) at breakneck speed is firmly etched in my memory.

Other Heroes - my running buddies at the Hong Kong Marathon.

I jokingly tell them, "not to return unless they get a PB". Well that's what all of them got:

Hoo Ching Cheong. 4hr 7min. PB
Ong Boon Hin (at 53 years old). 3hr 48m. PB
Hoo Ching Tai. 3hr 56 mins. PB
Lawrence Lau. 4 hr 13 mins. PB
Doc Pui San. sub 5 hr. PB
Nik Rahai Kosai. sub 5 hrs. PB

They said the temp. was 13 C, cloudy, good aid stations etc. Well done.

Heroes going for the Cairns Challenge (IM distance):

Randy Tan
K. K. Lee
Carmen
Leslie
Ong Siok Bee

We wish them the best (5 June 2011)

Heroes going for IM China (29 May 2011):

Richard Tang
Ong Boon Hin
Hoo Ching Cheong
Jason Thiang
Allan Lee
Yee Sze Mun
Simon Cross
Jap Sam (as guide for the blind Japanese IM). Looks like Jap Sam is definitely going to heaven.

And, Sam Pritchard is doing IM New Zealand (first week March 2011)

My Sunday Run (20 Feb 2011):

First usual 20km was a PB (1 hr 55min) by a whopping two or three mins. I couldn't keep it up for the subsequent 10.8km double hill. Total time was 3hr 11 min, one min off my PB for the 31km route.

Have a nice day.

Koh Samui Triathlon here we come

2011-02-13T17:57:00.008+08:00

Date: 24 April 2011

Swim: 4 km

Bike: 127 km

Run: 30 km

Flight: Firefly (leaving Friday, back Monday). About RM 750 per pax return. Bike bag is RM50 (sports equipment). Refreshments provided. The flight is the key. The fare is already going up.

Entry Fee: 6,000 baht + 2,000 baht (license / insurance) + 600 baht deposit for chip

Latest : Accomodation done on 23 Feb 2011. We have booked Ibis Hotel (1,600 Baht per night). This hotel was specifically recommended by the organiser when we called them. It's right at the race start and highly rated by people that have stayed there. The special race price is about 1,000 Baht less than the normal rate.

First man prize: 800,000 baht

First woman prize: 500,000 baht

Contact person: Frederick (speaks English). +6689742360

It is a big budget international race. Many professionals have already been invited, all paid for.

Koh Samui we all hear is a magical location. I have never been there. I am so so excited.

People I know almost certain of doing the Race:

Jocelyn Wong (Professional Triathlete from USA)
Robyn & Daryl Stanley from Darwin.
Sofiantriathlete
Hoo Ching Cheong
Allan Lee (HCC's friend)
Ong Boon Hin
Yap Eng Leong
Kang
Jap Sam
Cheok
Chia & wife
Teoh & wife
Razani from Kota Bharu
Niwat and friends from Golok, Thailand. Its a 7 hours drive for them, then 2.5 hours by ferry.

Malaysian residents we have 11 persons.

Thank you so much Jocelyn Wong.

PAC - LSD 13 Feb 2011

2011-02-13T12:53:00.010+08:00

First of all we apologise, we only made 48 pieces of the pineapple cake. It went like hot cakes and was snapped up so fast. For Yin Yin Boey's mum, Tip has already said she will do something special for her (the next PAC LSD is on 6 March 2011). We have decided for the next get together, we will give away a few hundred pieces of baked stuff.

I was pleasantly surprised by the look of happiness on everyone's faces as they gobbled down the cakes. What an ice breaker and whats wrong with spreading happiness and love in this world (which is actually the Bukit Aman car park). So next LSD (6 March 2011), it will be a few hundred pieces.

Mich Looi, Raymond Ng, Richard Tang, Hoo C C (will be doing the Hong Kong Marathon next weekend), Yap Wai Mun, Tip (holding the cakes), John Tan and Siah.

I see this bloke every Sunday

this lady too
this bloke too and Juliana Ali
Siok Bee

It literally went like hot cakes. Next time we will make loads (Yin Yin & Jenny Lim)

Pat (a new friend - yipee), Yin Yin & Wai Mun

Bubbly Doc Pui San (doing Hong Kong Marathon coming weekend) her regular run buddy & Tip

Pat

TSB, Yin Yin, AP, Doc etc.

Tip , Nik Raiha Kosai (another person doing the Hong Kong Marathon), Nik (enaikay), Juliez

Yusran Yusoff (his target race for 2011 is the Berlin Marathon. The fastest Marathon on the planet)

I have to admit the get together wasn't as good as the previous one on 16 Jan 2011. Maybe someone has to get mugged or Terence has to stand on a chair and get everyone's adrenaline pumping. Never mind, we will do our bit to bring a smile to everyone's faces on 6 March 2011 with pineapple cakes and brownies.......

Miscellaneous updates

2011-02-04T13:55:00.008+08:00

HAPPY CHINESE NEW YEAR

Joo Ngan & Nancy's Open House

Tip contributed the "miang kam" which was delicious

Tip attendding a function organised by the Thai Embassy. I didn't go as I get up at 4 a.m. to run, right.

Ng Seow Kong (second from right, pic below) was in town. The races he has done .....phew.... Amazon Jungle Marathon, all the Desert Races, all the extreme mountain races ....the list just goes on and on. He has a very humble demeanour, though. Thank you Dannie Choong for pointing out to me Ng's correct name. Thanks.

My own run that Sunday was a total disaster. Did two shortcuts and 31 km became 27 km. I thank my run buddy, Hoo Ching Cheong who stayed beside me the whole way. Hats off to the people that did the Putrajaya Twilight Run.

One week later. Sunday 6 Feb 2011. 31 km a PB, 3 hrs 10 mins. I guess now with experience I sort of know what training works and what doesn't. So one week down the road, a debacle has turned into a PB.

The full running crowd is still not back from their holidays, but a number of the regulars were there. Each running group seem to have their parking spot. The National Marathon Champion (Shaharuddin) is there every Sunday, the Moroccan, Richard Hadebeya, Goh ...well thats the fast runners. Terence and his ultra run group ----Doc Pui San, Dannie etc (whom I think the world off), Nik & Jaja & Shah, Karen Loh, Don Khor (just flying, he often does 42 km in 3 hrs 18 mins whilst training).

My run partner for the 31 km was Hoo Ching Tai (2nd from left in pic above). He is (sorry), fat but must have waited for me a hundred times. He and his brother have got the Hong Kong Marathon in February, then the Seoul Marathon in March.

Next week the car park is going to be full of runners (thus come early) with PACM organising the now popular Long Slow Distance and CNY Breakfast. Its going to be a party.

2011-01-21T20:30:00.003+08:00

A good very clear clip of IMWA 2010. Makes you feel like you are actually there. Probably the best bit is the female winner crawling over the finish line @ 4:40.

Sunday 23 Jan 2011

Had my best run since 5 Dec 2010. 31 km (Petronas loop + double hill) taking 3 hrs 20 mins including two stops. Ran with Hoo Ching Cheong the whole way. The crowd was not as large as last week, but all the regulars were there.

I actually have only taken two days off training since IMWA as I didn't want to put the weight back on. But I started getting injuries and the run times were slower than before IMWA. This morning was a nice surprise. Put the SKINS suit on, plus 2XU calf guards for my injury. They worked a treat. No injury pain.

Got to balance the regular training, weight and injury management properly.

Sunday morning with Pacesetters

2011-01-16T14:38:00.012+08:00

Danny, Mohan, Hoo (my run partner) and Yip

Doc Pui San's birthday, a lovely lady

Mohan (117 marathons), Lawrence and Peter (he beat me today, well done)

Yin Yin Boey, wrote a nice article in the recent Footloose

Nik Raiha Kosai, she is going to do the Gold Coast Marathon with an entourage of 18 supporters

Yip, was storming up Kenny Hills as usual

TSB. Can you do a long run with that body? He can....

John Tan. I pulled a few muscles this morning and plodded back. He still ran beside me all the way. Since we started regular running in May 2010, he has never left me behind, not even once. What a friend.

Karen (I think) ran 37 km yesterday. Always cheerful & friendly

I have been a regular paying member (more or less) of Pacesetters Athletic Club (PAC) since they formed in 1984. Whilst I am not an active member, I totally believed in what they stood for. Its basically an avenue for runners to get together and build camaraderie. Since I've been running in 1984, I find that runners have the most camaraderie compared to say cyclists or even triathletes.

There's something about running, its a natural activity, no pretensions, it brings everyone down to earth and runners just love each other. Specifically the members of PAC are a simple lot. They organised a no frills Family Day at Padang Merbuk not too long ago, but everyone was happy to take part in its activities irrespective of who they were.

A committee member was bashed up this morning just a few meters from the car park. Terence made the announcement and within 5 minutes of passing the hat (which was actually a plastic bag), RM 500 was collected. This is just another example of how PAC members very very quickly rally around when someone needs help.

Being a Committee member of PAC is no easy matter, this morning many of their Committee members manned aid stations for the "Long Slow Distance" run that they organised. I wouldn't sacrifice my morning run.

The Bukit Aman Car Park was full this morning. It was a sea of runners to Sri Hartamas, the most I have seen.

A simple breakfast was provided after the run. Former President, Wan Yew Leong made the "teh tarik" again. Aparently he was passing the baton for overseeing a group of runners to Terence. I like Terence a lot actually. He has no qualms about standing on a chair to make an announcement. He will be brilliant, whatever it is he is supposed to do.

TIP'S PINEAPPLE CAKES. Tip (my wife) spent hours on Saturday making pineapple cakes for the runners, but on sunday morning announced that she didn't had a good sleep and couldn't go (its not the first time she's made cakes for PAC and then did not turn up).

There were 64 pieces. I distributed them like "hot cakes", no problem. I have made a lot of friends thanks to her baking abilities. Apart from the normal "thank you", "delicious" comments, there was also the "you have the best wife"......."has she got a sister". Yes I know I have a magic wife.

The morning was also the birthday for Doc Pui San (she and her friends have caught the running bug like nobody's business) and Malaysia's marathon legend Jenny Lim Kui Eng.

Mohan Marathon Maniac (117 marathons now) was also in town. I made a few new female friends too hooo hooo.

A brilliant morning, a brilliant get together, I love it.

Looking back on 2010

2011-01-08T11:15:00.013+08:00

Triathlon wise, the year 2010 was a very very good year for me, I won't get another year like it.

We managed to finish three Ironmans, two of them were just two weeks apart and of course the big icing on the cake was to get a lifetime Personal Best at IMWA.

I have done 13 Ironmans prior to IMWA, the previous best time was the first IM I did, which was in 1994 at Kona (those days, a Malaysian could take part just by writing in). However instead of improving after 1994, my times just got slower and slower. Nine of my IM times are more than 16 hours. In 2006, I was dead last at Langkawi. I figured I was not the Ironman type. But I loved what I was doing, I still don't know of a better feeling in my life, than the feeling I get, when I cross the finish line.

Before every race, we think we have put in the effort, surely we are going to hit the sweet spot this time. But invariably what happens, I have to keep on checking my watch during the run, to make sure I will meet the 17 hours' cut-off.

But not this time on 5 December 2010, I did hit the sweet spot, my wish did come true, I did get that Personal Best time erasing the previous best that I did at Kona in 1994. Plus I have a broken arm and all kinds of foot injuries.

27 Feb. Langkawi. I did about eight 200km rides after IMWA and ended some of those rides with 9 km runs, so I thought I was ready. But on race day I was so slow that I finished after midnight and came in last in my age group (16 hrs 28 mins).

We are blessed so many supporters came from KL, Thailand to Langkawi. Some ran with us a while, some waited at the remotest of places. There must have been more than 10,000 free pictures of us taken by them. The supporters and loved ones are the most important of people, we thank them.

As a Malaysian, I am ashamed to say that IM Langkawi is probably the worst organised IM race out of the 29 or so races on the planet. Its pathetic. Then there's the abusive kids all along the route making lunges for our water bottles etc. I saw a kid ram a cyclist with his motor bike. Late on the run, whilst I was all exhausted on the side of the road, a not so young kid came by and demanded for my "glow sticks" or was there anything else I could give him. I am surprised no one's killed them yet.

Having said that, I do hope Dato Chandran can pull a bunny from his political hat and give us a race on 14 May 2011. Anything is possible in Bolehland.

14 March, IM China. It was only my second trip to this great nation. Left on Friday and was back on Monday. It is by far the cheapest overseas IM race to do. I am very happy with the whole IM China experience. We stayed at the official hotel, so were bumping into the professional triathletes everywhere. World Champions, World record holders, legends, we took photos with all of them. Paradise for an IM junkie like me.

Police lined the whole cycling and running route. Spectators were polite and not abusive (unlike in Bolehland). The volunteers (University students) were so enthusiastic to please us.

Again I was always looking at my watch on the run to make sure I would make the cut-off. 2nd last in my age group (16 hrs 26 mins).

20 April, hosting Jocelyn Wong. This was when I resolved to change my diet. Instead of being all skin and bones after doing two Ironmans back to back, my tummy was as round as a balloon.

From this day on I only ate toast for breakfast and my wife's home made energy bars for lunch and when snacking. After so many many years of unsuccessfully trying to reduce my weight, this time it plummeted, 12 kgs worth in a few months.

Jocelyn Wong is a lovely person, very appreciative of what we did for her and I hope to see her again (won't be at IM China 2011 though as the new date is not OK for me).

Cycling mishap. On 1st May I also came the closest I have in my life to death (wow) whilst cycling. After around 200km of cycling alone, at Janda Baik, an insect bit me plus I think I got food poisoning from the mamak mee goreng at Bentong. I was so close to passing out but managed to get a lift from a luxury vehicle. Unfortunately I vomitted like a fountain in the vehicle. Anyway made it back after another lift from Joo Ngan's mechanic.

I have not been to Janda Baik since and now hardly cycle on the roads.

Train at home. Apart from the weekend runs, all my training is done at home. This is in fact why I have improved by leaps and bounds.

I only swim about 1 to 2 hours during the weekends in my little apartment pool. Its such a lovely little waveless pool. I have not been to a proper pool since April. But I was still second in my age group at PD and had the same swim splits as for previous years at IMWA. Relax during training.

My cycling is wholly spinning on the trainer at home in the mornings. I still did my best IM bike spilt at IMWA.

During weekdays, running is done around and around the apartment car park. Nothing wrong, I slashed 2.5 hours from my run splits at IM MY and IM China.

Training at home is the way to go. You are close to your loved ones, all your nutrition, gear needs are there, its cheap and you save maybe 10 hours a week in travelling time. Training at home in the still of the morning is definitely the way to go.

Ngae's passing. May was when Ngae passed away. One minute's silence please.

27 June SCKLM. 4 hrs 56 mins. For someone who regularly has amongst the slowest run split at IM MY, this performance was some doing. My run was coming back. My running (plodding) had been so poor when I got planta fasciitis in 2002. Now it was finally turning around.

25 July P.D. Triathlon. 9th in my age group (not last or second last). Things definitely turning around.

29 Aug (Perth City to Surf Marathon). 4 hrs 18 mins. Perth is a lovely place to visit. I am so fortunate that I have taken Tip to this beautiful location a number of times now. Run definitely improving.

26 Sep Newton 25 km run. 19th in category. I beat so many people that I have never beaten in my life. Of course, many people were still in front of me.

5 Dec IMWA 13 hours 25 min.

Lifetime PB
14th official Ironman finish. The Msian record is 15 by Yee Sze Mun
First ever daylight finish.
3 hours faster than IM MY & IM China earlier in the year.

2011

Damn, the date for IM China has been changed. Not a good start.

IMWA Family, Reunion Dinner

2010-12-23T20:12:00.012+08:00

We are all part of the Ironman family, boomed Mike Reilly during the carbo loading dinner. He was of course, spot on.

Since endurance sport became my hobby in 1984, I have only made friends with either runners, triathletes, cyclists, Ironmans and its supporters. I found talking to others to be a total waste of time. However if the other person was a runner or triathlete (no matter who), I could immediately connect with that person and have many things in common.

The camaraderie amongst the group from Malaysia was extra high this year given the way that Richard was keeping us always connected. He kept everyone engaged from before the trip started and I could sense that it was going to be a good trip.

Indeed it was a marvellous trip. Such a pity we had to return back to earth. Richard was the organiser, handyman and mechanic, plus he could switch on the kettle whilst I knew how to fill the kettle with water.

Claris and Tip were the best supporters in the world. They both got along with each other very well and with Melissa enjoyed cooking. That was the key probably, having communal meals. Kevin provided two cars for our use and he of course had "local knowledge". Miro, Senn, Ariff, Ezer and Denis joined in the merry making, so it was fun all around. I didn't do much actually or maybe did nothing was more accurate, what a life.

THE DINNER

The reunion dinner was at Fatty Crab Restaurant (they serve crabs), Taman Megah. Whilst everyone was stuck in traffic, I walked over to Tan Boon Foo's (BikePro) new shop. Its very swank looking compared to the old one. I don't think he will still be the cheapest bike shop in town now. Meeting him though is always a laugh.

We apologise for having the reunion on a weekday, which meant Miro couldn't come from Malacca. Everyone else was there though:

Denis, Senay & Maya
Richard, Claris, Vynessa, Elyessa
Ariff and Senn
Tip and Sofian
Ezer
Kevin and Li-Ann (congratulations, they are going to be married soon)

Ever thoughtful Richard was in his element again. Printing in colour and laminating the Finisher's Certificate for everyone. As I was the only one whose hair was exactly the same colour as the white wall, Richard gave me the honours of presenting the Certs to everyone (I am honoured Richard).

Tip (my wife), was also in her element handing out specially packed "Miang Kum" for everyone. I have been so fortunate to have married such a lovely person, that now I only know how to boil water and make toast.

The proud Finishers with our Certificates (thank you Richard)
Vynessa & Elyessa
We did it !!!!

Ariff came with his Finisher's Medal, woop woop

Ezer, his finisher's T was too small

Denis "we were there to entertain the crowd, who came to see us" (spot on Denis)

Richard, always very thoughtful
Tip explaining the Miang Kum to Senn & Ezer

Yay
A happy bloke

Denis & Senay

Kevin & Li-Ann (congratulations)

Reminder of the day - Patriotic Ezer

Ironman Dr Tan's 55th birthday bash

2010-12-20T19:36:00.004+08:00

11 times Ironman finisher, Dr Tan Tah Ming held his 55th birthday bash over the weekend at his residence. The people that came were neighbours, Pacesetters' members, cyclists, triathletes and desert runners (his new love).

The 55th birthday is of special significance in Malaysia because that is the official retirement age for most people. You can tell what a person holds dear by the people that turn up. Dr Tan has already declared that he will use his retirement savings to participate in Desert races all over the world (good choice man).

I have been doing Triathlons, Ironmans, long rides with him for the past 20 years or so. He always, always has a smile on his face.

I am touched, when I said I had to leave his birthday bash early, he immediately called everyone around to blow the candles and made his birthday wish.

Some things about him:

11 times Ironman finisher (one of very few Malaysians to have done so many).
Has already registered for the Atacama Desert run (250km) that will be held on 6 March 2011. The entry fee for this run is USD 3,000. He will do this run with 57 years' old Orthopaedic Surgeon, Dr Jagjit Singh Sidhu (such a lively interesting fellow).
He will do the Gobi Desert run on 26 June 2011.
Did the Taklamakan Ultramarathon with his neighbour (Michael) who lives just across the road from him.
Dr Tan is from Port Dickson, home of the longest running Triathlon in Malysia.
Did the Hawaii Ironman in 2005. He qualified on merit at Ironman Langkawi in Feb 2005. Actually due to the Malaysia Boleh organisation, only 20 something people turned up and all Finishers qualified for Hawaii.

Dr Tan. The food and theme was Indian.

L to R: Mr & Mrs Half IM Leong, IM Datuk Ng Joo Ngan (3rd in Age Group year 2000), Dr Tan, Sofian, Half IM Lim Meng Shiang, Mr & Mrs Dr Hon, cyclist Gan

L to R: IM Jason Thiang, Sofian, IM Yee Sze Mun (Malaysian record holder - 15 times official Ironman finishes), IM Lee Chewee Hoe, Bruce Wun (49 times Marathon finishes), Michael (Taklamakan Desert) & Dr Tan

Dr Tan making his birthday wish, which is "to beat Yee Sze Mun and Sofian" (I am actually very touched)

Results - Taipei Marathon (19 Dec 2010)

2010-12-20T19:27:00.002+08:00

Results of our Ironman friends:

Ong Boon Hin, 3 hr 53 min (PB)
Sam Japan, 4 hr 16 min
Hoo Ching Cheong, 4 hr 29 min

Congratulations

Winding Down

2010-12-18T15:34:00.013+08:00

Gosh we did three Ironman races in 2010, plus the Perth City to Surf Marathon. Especially with the PB at IMWA, it was an outstanding year.

For many months, we slept at 8 p.m. (to 9 p.m.) and woke up at 3.45 a.m., without fail actually. Training was all around the apartment (swim, bike trainer and run in the car park round and round) in the still of the morning.

Its nice when one's target race is at the end of the year (as the whole year we have a focus). Its also nice when that race is done, though we are still waking up at 3.45 a.m. as we seem to have put on weight again.

We developed some very strong friendships because of the races. Now, its time for socialising:-

CHIN WOO BIATHLON (12 Dec 2010)

What a fantastic high feeling at the finish. My regular running buddies Hoo CC and Lee Woon Khow (a big thank you gentlemen) Jamil Mat Esa, we used to slug it out in the nineties

Tip was a volunteer for her first time ever, she loved it.
Richard Tang, well we have become very close friends
The organiser Don Khor. We have been buddies since the first PD Tri in 1989. He was sincerely happy I came to his event
The podium finishers in my category (I was useless again, hee hee)

DINNER TREAT BY AJ

It was supposed to be my treat, but AJ out tackled me for the bill (I in turn have to treat him when he gets a PB)
John Tan, its because of him, my running lept by leaps and bounds (thank you)

GIFTS FROM RICHARD TANG

Such close bonds are created by the Ironman. Richard Tang was especially appreciative to us.

Don't ask where he got this

A countdown timer to help Tip with her baking and me with my meditation (so that we will always think of him is what he said, awwww)

Richard has many skills. Hopefully he has managed to copy the many Ironman Races that I recorded on Astro

Richard cleaning my bike chain and everything else. What a guy.

(still more socialising to do before the year is out, ha ha)

Oops, I did it again. ha ha

2010-12-16T06:48:00.006+08:00

I announced to all and sundry at IMWA 2010, "enough lah, three times in a row, some more what. So expensive you know". Ariff though knew better, same as my wife. "We are going to read on your blog, Oops registered again".

Some said "if got $ $ $, go". Others said "whilst the body is able, go".

Registration was going to open on Wednesday, 15 Dec. On Tuesday we were exchanging e-mails. "what to do, what to do, dilemma man. The wife didn't say yes or no, aiyo"

Kevin Siah clarified (thank you Kevin) that registration was going to open at 7 a.m., not 10 a.m. as we had thought. At about 8 a.m. he smsed from Perth "I have registered, its now 50 % capacity". Phew, adrenaline and heart rate quickly shot up. Smsed and e-mailed everyone that might be interested to go.

Decisions had to be made quickly. I registered when it was 75% capacity. Gosh what is Richard Tang going to do?. I didn't want to pressure him. At 90% capacity, Richard announced he was in, phew happiness for me.

Ariff was still mulling things over at 95%. Hoping Senn to make the decision ha ha. "Its 96% Senn, decide quick. 97%, 98%, 99%, too late its full".

Within 4 hours and a bit, registration for IMWA on 4 Dec 2011 was full. Incredible. I know many (as in three) of our friends who had wanted to go, have missed out.

To my knowledge, only the following "Malaysians" managed to register:

Kevin Siah (lives in Perth)
Sofian
Richard Tang
Miro (lives in Malacca)
Dennis Tan (Kevin's friend, a Malaysian working at Edith Cowan University, Perth)
Poh Seng
Najib

Its going to be a very small Malaysian contingent. Can't have the "makan-makan" like this year, and its going to be a very short trip to watch the cost . Nevertheless for an Ironman junkie, its a return to paradise for me and Tip.

IMWA 2010 ; Malaysia Boleh

2010-12-10T17:41:00.008+08:00

L to R: Sofian, Ezer, Richard, May Senn, Miro, Nik Ariff, Melissa Gaudart and Kevin Siah

It was a case of "Malaysia Boleh" as all of us managed to finish the Ironman unscathed, a number recording lifetime Personal Bests.

Miroslav Blanarik (10:53)

This was actually not his PB. His PB is 10:04 done at Frankfurt. Miro works and lives in Malacca with his wife Nicole and 7 month old son. He does no swim (1:29) training at all but his bike (5:35 including T1 & T2) and run (3:42) are something else.

We have done many races together by now and regularly keep in touch by e-mail.

Well done Miro.

Richard Tang (11:03). PB

PB by more than 1hr 20min. It is an incredible performance by Richard. Considering that he has a proper job and is a family man, this is one of the most incredible performances by a Malaysian Triathlete I have witnessed ever.

Richard was "my student" for this race. Just like Paul Lee and Peter Chan at IM Langkawi, all my students whip my butt big time on race day. Long may it continue.

We stayed together for this trip, so I have witnessed first hand just why he is so good. Make no bones about it, what he has done is astounding and it just shows you can do it and still maintain your sanity and calmness if everything is done methodically.

Some of the things that make him so good:

No fancy supplements. Instead he watches what he eats to a "T". His diet is like 80% fruits and vegetables. His wife (Claris Loke) also watches what she eats. Right after the Ironman, it was like he had just woken up from a good sleep. Mentally very alert, able to meticulously pack his bicycle, clean his gear and go back to the race finish. He slept only about 30 mins after the race and first thing in the morning, went for his recovery run. Watch your diet people, its the key to everything.
Meticulous in everything. What to do during the swim, bike and run ..... he has understood very well. He is not shy to ask for information from me, Simon Cross and anyone else. He absorbs all kinds of information, even the very little ones. i.e. he learns what to do. He was even able to predict his split times almost to the minute to his wife.
He understand bicycles very well. How to fix various components, what is an aero position etc.
He puts in the hours, but its not crazy hours. Training is only done in the mornings. After work, its family time. He has ran to his office (48km + 12km= 60km) starting at 1 a.m. from his house.
Supportive wife, within family boundaries of course.
Understands how to recover, which is stretch regularly and it has to be an active recovery. i.e. do an easy workout (everyday after the Ironman). The stupidest thing on the planet to do is to "stop totally" to recover.

Mark my words, this guy is going to keep on improving.

Kevin Siah (11:35)

Don't be despondent Kevin that its not a PB. I would give anything for this time. Kevin's preparations were interrupted by a bike fall and foot injuries. He's got very flat feet just like me. Thus many more foot injuries still to come. Kevin though is not even close to 30 years of age and therefore still has a good 20 IM in him.

Kevin is a bona fide nice guy. We are free to bunk over at his place for races, he provided us two cars for Busselton, gave us inside information on the aussie way etc. Kevin is a nice person. THANK YOU KEVIN SIAH FOR YOUR HOSPITALITY.

Melissa Gaudart (12:38). PB

Melissa was born in Malaysia and moved to Oz when she was little. She resides in beautiful Mooloolaba, Queensland. She regularly takes part in a 11km swimming event near her place, done the Bonita NZ Ironman once, the Gold Coast Marathon etc.

She had a blinder of a race, exceeding all her personal expectations. Her Marathon split at IMWA way exceeded her Gold Coast standalone Marathon time. We started the bike together, I had a slightly faster bike, then she overtook me easily on the run. She is very light and was just floating away. Congratulations Melissa.

Ezer Ratchaga (13:04) PB

When I first saw Ezer racing at Ironman Langkawi, I knew from the determined look on his face, this guy was true Ironman material. Whilst others looked for familiar faces in the crowd, Ezer didn't. It was he and only himself that was going to pull him through the IM.

Part of his training is to do his long rides on Sunday mornings starting at 2 a.m. Goes to KLIA etc, 180 km.

I only saw Ezer when he was overtaking me on the run. He races with a smile on his face. He had a puncture on the bike and had knee problems on the run. Thus has potential to further reduce his time.

Sofiantriathlete (13:25) PB

14th official IM finish.
PB at 52 years old.
Previous PB was in 1994, sixteen years ago!!
Improved upon IM Langkawi (27 Feb 2010, 16:30) and IM China (14 March 2010, 16:32) by more than 3 hours
First ever daylight finish. Wooo Hooo

Thus its official, I am now younger than ever.

Denis Oakley (13:42) PB

We were supposed to party big time at Busso but we finally only saw Denis at the Awards Dinner. Never mind, his humour, cheerfulness, ideas on Triathlons made up for the lost time.

Congratulations Denis on your PB.

Nik Ariff Sidek (15:20) PB

Ariff got a PB on his honeymoon. Well done Ariff.

Lai May Senn (16:23)

Has never failed to finish an IM. Also on her honeymoon.

After only about 200m into her swim, Senn had to loosen her wet suit a bit as she was having problems breathing. But that action got the water all in and to her credit, she did not panic. She left the wet suit with the life savers and thus did the swim without it.

May Senn, one of the strongest IM competitors around, mentally.

IMWA 2010 : Race Day

2010-12-10T17:09:00.004+08:00

A thousand apologies, the pics are not in sequence:

Finishing is always a happy moment

13 hours 25 minutes

No loved ones

With Kevin before the start. It wasn't that cold

Seeing our loved ones

Yellow teeth (I've got them scaled since)

Daylight finish right?

IMWA 2010: Post race

2010-12-10T13:13:00.009+08:00

Lunch the day after. It was brilliant, we managed to get all the "Malaysians" over (except for Denis Oakley whom we couldn't locate). Thank you to Claris and Tip for this sumptuous meal.

Miro, Nicole (wife) and Mathew (7 months old) managed to join us to add to the happiness. We acknowledge our brilliant supporters, Claris and Tip.

Malaysia boleh man. We all finished.

Rebekah Keat (2nd Pro Female) couldn't resist taking a picture with Kevin and me.

This is the start of a Charity Mile run the day after. Contestants have to down a can of beer, run to the swim start (about 200m away) and back... repeat four times. They were panting and tipsy all at the same time. The dark chap in the middle is Gi Singh. He does Triathlons everywhere wearing that pink underwear.

After the Mile run Gi Singh (12 hrs 58 mins) had his hair, locks, moustache, beard etc. cut off for a friend who was having cancer. Gi is 28 years old and has never shaved in his life. His last haircut was many years ago.

Everything gone now, for charity

The awards dinner. We did it.

Finally we met Denis Oakley at the Awards Dinner. Denis was full of laugh and cheer in spite of his camper van having serious problems that it couldn't even move.

Tuesday we went sightseeing. First stop was the horse riding school for Melissa and Tip

"You sure the horse won't move. I have never been on one before"

Tip with the Stable Boy. Melissa is in the background.

Tip has a knack for getting along with all humans. Even the horse (named Katie) liked Tip

A natural

Yallingup Beach view point

Its breathtaking

All the pretty ladies (Melissa, Claris, May Senn and Tip) at Canal Rocks. Hold the skirt down ladies, its windy.

Still at Canal Rocks (May Senn and Ariff)

Canal Rocks

We then went to Voyager Estate that was recommended by Kevin. Nice one Kevin, the place is beautiful.

It was our utmost pleasure to bump into Mickie Shapiro and Al Tarkington from San Diego. They are both super bubbly people, it was just wonderful talking to them. Mickie is 74 years old and has qualified for Kona thirteen times. Al is 71 years old and came in 2nd in his age group at IMWA (15 hrs 6 mins).

Chatting in the cold under the huge Aussie flag (Richard, Al, Mickie, myself and Stephanie Tarkington)

On the drive back to Perth. Final goodbye to the cycling route.

IMWA 2010: Pre-race

2010-12-10T12:38:00.011+08:00

Kevin took us to Subiaco Market when we arrived. You can see that Richard eats right, that's why he did 11hr 3 mins.

Unpacking

Unpacking done. Richard & Melissa Gaudart

Goofing with Nik Ariff. The 12 meters no drafting zone is a long distance.

Race registration

Timing chip's alright

It was brilliant. We were always eating home cooked food. L to R : Kevin, Richard Tang, Claris (Richard's wife), Tip and Melissa (who did most of the dishes this meal - Saturday lunch)

Bike and Run Bags checked in

Sight seeing at the Busselton Jetty.

Richard devouring the Athlete's Guide. He is very meticulous in everything. Thus gets his due reward (11 hr 3 mins).

Saturday dinner. Proper home cooked food, thus we all did well. Thank you to our lovely ladies (Melissa, Tip and Claris)

trikidz by Azwar

2010-10-21T11:56:00.001+08:00

Old Putera 1973 Reunion

2010-10-04T20:04:00.009+08:00

I joined the Royal Military College in 1973 aged 14 years 4 months (Form 4) and left in Aug 1975. The Military camaradarie was intense. I considered Old Puteras and especially my Batch of 1973 as my closest brothers ever. In Form 4 we underwent one full year of solid Military Hell. We were ready "to die" for each other, very willingly enduring Military punishments for each other without batting an eyelid.

I for very personal reasons, did not keep in touch with my band of brothers. Then, after 35 years I got a phone call from the Chief of the Royal Malaysian Navy no less. "Please come, we want to see you". I was immediately sold.

They distributed a list of where my buddies were. I called a few names. When I heard the voice of my closest friend then, I broke into tears.

So on 3 Oct, all of us met at the Tajine Restaurant, KL. 88 Old Puteras turned up and many brought their wives. One OP (Dr Nordin) paid for everyone (again). About 10% of us, unfortunately have died. Most are now big wigs (who cares). One person came in a huge red Porche with personalised number plates, another was a taxi driver.

No tears were shed, I am going to make sure I turn up for every reunion from now.

Seng Kai Hoy was the Prop of our revered College Rugby Team. He was bigger then but could pull off 400m in 60 secs.

Nasir (Chet). We were buddies in the UK too. He was at Bristol

Prof Aziz and Salehudin Ariffin ( A Coy - my Company)

A Company

Zazili Jaafar (Tarzan). The rock in defence of our esteemed College Rugby, Hockey and Football teams. We were in the UK together too. He went to Manchester and of course supports Manchester United

KAL. The star of our College Football Team. He is a freaking Dato' now man.

Kamal Md Nor. My classmate

Nordin. He paid for everything (again). He is the best Rugby player I have ever seen and was an outstanding boxer too. At College he came to my dormitory to bash up someone who was giving me a hard time.

The freaking Chief of Navy people. The nicest chap on the planet.

Nantha Kumar. The smartest chap in our Batch

Rosli (gymnast and rugby prop), Fuad hurdler, Tarmizi Apache, Halim Mat chief ragger and Ghani Sulaiman, another chap who will die for you.

Our wives

The boys (88 of us)

A Company, my Company

Alwi. The best friend I ever had in my life. I just cried when I heard his voice on the phone.

the wives

Hasnor Yahya and Hadi (A Coy)

The next reunion is on the last Tuesday of October at the same location at 8.30 p.m. I will be there.

Newton 25 km

2010-09-27T20:29:00.009+08:00

The nicest part of the run, bonding with OP Chan Jun Shen for the last 10 km. The comments on FB from other OPs and even from his parents after the run were very nice. (Thanks OP Stupe for the pic.). Heck I am older than his Dad.

Thanks OP Chan. 2 hr 31 m. 16th out of 90 in my category

Doc ran more than 40 km that morning

Cecil Cheong (1 hr 49 min). Has only done one long run he said, is that true?

When I grow up, I want a waist just like that

Uphills were OK. Its the downhills that stresses the quads

Bunny Kar Yan (2 hr 20 m). Richard Tang (2 hr 12 m). We are going to share the same Villa at IMWA

Keat Seong (2 hr 25 m), Tomatoman (2 hr 6 m), Mich Looi (3rd 12 km run) and Ralph Dixon ( 2 hr 19 m)

Chris (2 hr 25 m)

Well done to:

My regular running partner John Tan (2 hr 6 m PHEW) and his wife, Wai Mun who won the 12 km
Mrs Stupe, her longest ever event. 3 hr 55 m
Simon, his non stop jokes, triathlon wisdom and lavish praise of others
Kevin Siah's dad.
Miro (2 hr 6 m)
Nik aikay, Juliana Ali, TSB, Doc Pui San, Emma, Cynthia, OP Stupe, Sonny, Don Khor, Zul Hassan, Adeline, Ezer, OP CK, Zairin, Ong Boon Hin, Hoo Ching Tai, Lee Woon Khow for your cheers.

Another outstanding race by Mr Chan. Results super fast, best goody bag, good aid stations etc.

Sunday, 19 Sep 10

2010-09-19T17:02:00.004+08:00

Oops - on Raya Day

19 Sep. My most favourite Raya Open House. The Malakoff Raya Open House

A.J. (our most gracious host), Adele (with baby), Randy & Ivie Ong, Awea, Bandit, Ariff & May Senn, Nadzim Manan etc.

Runners after their morning run, crowding around Mac.

Many runners this Sunday because the Newton race collection for next week was also held at the car park.

My "run group" was A.J. and Hoo Ching Cheong.

The run was fun with the many other runners on the road. We got to Petronas and the loop in a quick time. Took drinks and got back to the car park in 2 hrs 0 mins which is 1 min slower than my PB done on Thursday. I noticed it was pure concentration from Hoo C C this Sunday unlike on Thursday. I loved the run. A.J. had to stop at the car park as he was getting cramps. After our drinks etc. , Hoo and myself set off for another 8km. Hoo was pure concentration and maintained a brilliant consistent pace. I just hung on.

We got back in 2 hrs 54 min knocking off my previous PB on Thursday by 4 mins.

Msia Day SKINS Test

2010-09-16T12:41:00.003+08:00

Not quite sure whats happening to my running nowadays. There was quite a large crowd of the regular runners on the road. The Triathlon crowd was not there though, all preparing in earnest for Desaru.

I decided to give the SKINS suit I bought in Perth a test in Malaysian weather. My running group consisted of John Tan, IM Hoo Ching Cheong, IM Hoo Ching Tai, Lee Woon Khow (all regular Marathon runners) and myself.

My PB for the regular 20 km route was 2 hr 2 min (which I thought could never be broken). Today it was 1 hr 59 min (including stops). After a longish 7 min wait, Hoo C C and myself proceeded to do my customary additional 8 km (I don't do an extra 10 km or 20 km OK, just 8 km).

My PB for the 28 km (with stops) was 3 hr 8 min. This time I did 2 hr 58 min. At IM China, Hoo CC outran me by a good 2.5 hours. Now we are about the same.

As Simon says, the key is to reduce one's weight to improve performance. I suppose the SKINS suit has passed its test with flying colours. Don't tell anyone I mistakenly wore it inside out.

Selamat Hari Raya

2010-09-12T17:45:00.003+08:00

Selamat Hari Raya everyone from Tip and me. Thanks for the well wishes. Maaf Dzahir dan Batin (please forgive my mistakes).

Pictures taken by Brother Tey (thanks again and again) this morning (12 Sep 2010)

AUD $27.99

2010-09-07T17:28:00.009+08:00

A downside of racing overseas is the lack of photographs. When in Malaysia Tey alone provided 7,000 pics for IM Langkawi. The recent PD Tri, I didn't bother going through all the photos because they were just too many.

In Perth, Mohan the Great and Pui-San raced with a digital camera. They posted many nice photos on Facebook.

I am embarassed to say I paid AUD 27.99 for these few measly photos, ha ha.

Running through Kings Park (20km to 30km)

The first half of the race by Swan River (flat)
We had good company

Last 10 km was hilly

Last push to the finish banner

Done

ROCKTAPE's kind offer

2010-09-02T13:18:00.003+08:00

Through a comment on my previous post, the brilliant people at ROCKTAPE have offered samples to anyone that needs them. Just e-mail scott@rocktape.com.

I did slash my marathon time by 39 minutes. What I can really confirm is that the ROCKTAPE Team at the Perth Marathon were very nice to us. They are also very honest too. Steve (see picture) very kindly pointed out to me that I had accidentally dropped AUD20 as I flipped out my handphone.

With Steve of ROCKTAPE

Perth Race Report

2010-09-01T18:10:00.007+08:00

Obviously I have nothing better to do.

SKINS

SKINS is an Australian Company that makes compression wear for sports. I already use 2XU and Compressport for my calves and thighs, so I thought I would give SKINS (official sponsor) a try at the EXPO.

Compression wear improves blood circulation (oxygen flow) which in turns improves endurance and recovery, reduces fatigue and injury. I think the real benefit is for recovery. If you sleep wearing compression wear, you will wake up very much ready to go.

There was a discount and the EXPO people really knew their product. With compression wear, its important to get a proper fit.

The good thing about SKINS, is the quality of the material. It keeps you totally dry. It feels extremely comfortable and doesn't restrict movement in the slightest. It is a top notch product. It also has anti bacterial properties which I hope means I can wear it without scratching. It also has a 50 SPF sun rating.

The only downside I am aware off is that, it is not suitable for swimming in the pool, as chlorine spoils the material.

Well I did slash my KL Marathon time by 39 minutes.

ROCK TAPE

Again the ROCKTAPE people at the EXPO were brilliant. Even Tip got her feet taped.

We all have a point in our bodies that will fatigue first or a niggling injury somewhere. So what you do is you tape that part of the body and let the Tape take the weight of the exertion. There is a way to putting on the tape (not that difficult to understand).

Cadel Evans used it during the recent Tour De France right down his elbow. So because the Tape is taking the weight, injury is reduced and of course your performance will improve. Looking at their brochure, some people seem to wrap their whole body with the Tape. I only placed it on my problematic feet.

Something was working, I slashed my time by 39 minutes over a hilly route.

RACE DAY

The Marathon started at 6.30 a.m. It was cold but not freezing cold. Some people wrapped themselves in dust bin bags, some only had their running singlets. The race start was very near to our Motel. So no problems.

The first 21 km was pancake flat. I decided to go as fast as I could without killing myself. The run was beautiful, mostly around the Swan River for the first 21 km. Aid stations were good but no distance markers. 2 hours 1 min someone by the road said. A fellow runner told me that was the half way point.

It suddenly became hilly. I wasn't that bothered and actually hammered through King's Park. It was bust or nothing for me.

After King's Park (about 32 km), we joined the 35,000 or so 12KM runners. I started to hit the wall. It was chaotic, all of them were overtaking me. I was going slower and slower but did not walk. The Half Marathon people also started to zoom by. Children and all kinds of people started to over take me.

The City to Surf Run is actually not a serious Marathon run. Its a fancy dress charity run. The biggest surprise of the whole trip was when Kevin Siah's darling (Li-Ann) called my name. "Malaysia Boleh" she screamed as she stormed by. Gosh how did she spot me, I didn't know she could run so fast.

I struggled the last 8 km or so. The thighs were burning. I wanted to pee. The first distance marker I saw was at 41 km!!!!!! Gosh what good was that. The fancy dress people in an ambulance overtook me. I had to get them back. As I saw the finish banner, tears almost came to me. So relieved I was the pain was ending.

Heck there were throngs of people beside me. The Marathon runners were not special at all.

As soon as I got someone to take my picture, I smsed everyone back home my 4 hours 18 minutes.

I waited for Tip sitting on a chair beside the medical tent. In Malaysia, I would have been told off for taking up space. But In Australia, no one scolded me, in fact they asked how I was. The society here has evolved to such a high level. It was fun to watch the thousands of 12km participants finishing.

I didn't see the sea, don't know why it called "City to Surf". Its a beautiful race.

Perth 4 hours 18 mins

2010-08-31T15:36:00.015+08:00

Our Motel, it was brilliant

We had to hang outside before check in
It was freezing for us brown folks

Went sightseeing at King's Park the next day

Marathon runners have to run up King's Park twice

Trying to impress the missus on race morning (it didn't work). SKINS baby (purchased at the EXPO)

ROCK TAPED the feet

Finally met Mohan the Great. He finished his 102nd Marathon in 5 hours flat and is going to China the following weekend. (Before the race start, 6.30 a.m.)

The finish was a let down. The few Marathon runners finished with the masses of other runners. No throngs of photographers like we have in KL. 4 hrs 18 minutes baby

Tip went straight to the Medical tent after her 12 km. She only started at 10 a.m., it was so hot. The medical people, indeed all of Australia were very nice.

Tip wore her thermals (still groggy after the race)

40,000 participants

Steve, the brilliant chap from ROCK TAPE. They were very nice to us.

My buddy of more than 20 years. GUY TAYLOR. He did the 12 km

Husband and wife safely completed their respective events

52 years old today

2010-08-17T18:40:00.004+08:00

Today (18 August), I am 52 years old.

One month ago

Exactly one year ago (Desaru)

Dr Tan doing the Taklamakan Desert run on Friday

2010-08-17T17:47:00.004+08:00

My long time comrade in arms, Dr Tan Tah Ming will be doing the Taklamakan Desert Ultramarathon this Friday, 20 Aug 2010. He is doing it with a neighbour. They both havn't trained.
Its a 100km desert run that has to be completed within 48 hours. hee hee

RESULTS:

Completed 42 hrs 8 mins wooo hoooooo

Flights for IM China done

2010-08-17T17:37:00.010+08:00

Today, I did my flights for IM China which is nine months away. Going on Friday and returning on Monday. I might not even be able to go due to work. I am nuts.

The total fare (return) was a bit below RM500, which is less than for IM China at Hainan. Registration for the race is still not open. Jocelyn Wong is very serious about doing this race.

UPDATE 1:

Four others have also done their flights:

Hoo Ching Cheong (IM China regular)
Ong Boon Hin (IM China regular)
Jason Thiang (my friend since the 1980s)
Allan Lee (from Klang)

They are leaving on the Friday and coming back on Wednesday.

BTW the Great Wall Marathon (nearby) is on 21st May 2011.

UPDATE 2:

The following will also most probably be going:

Emma Bishop
Siok Bee
Chris Khrang
Simon Cross
Sam Pritchard
Carmen
Jap Sam
K. K. Lee

A very happy birthday Juliana Ali

2010-08-08T19:17:00.007+08:00

IM Nor Juliana Ali hosted her birthday lunch at Hadramawt Restaurant, Chulan Square on Sunday, 8 Aug. Her real birthday was on 3 Aug.

As I have gotten to know her more and more, I have found her to be a truly wonderful person. She is genuinely happy to make friends with anyone, caring, sensitive etc. She encourages the fast ones, comforts the beginners, coaches the young ones, gives back to the sport ... a truly wonderful person. Her post on the Siemens Run will show that she is happy with all, whatever shape, age, colour. The best quality of her that I like is that she makes friends with all races.

The food at Hadramawt was excellent. The food was over ordered. I think it was double what was actually needed. So all of us took lots of food home.

The company was of course my kind of crowd. IM and our supporters. We stayed there a good 3.5 hours eating and talking about our sport.

She presented a couple of slide shows which just evidences that she likes everyone. One slide show was on Ngae's funeral. You could hear a pin drop.

Nizar, IM OP Chan (Universities Top Male Duathlete), OP CK, IM Yip, IM Ezer, IM AJ etc. Mary (we have not seen her since 2006), Jaja and her baby (Alia) CK

Julie doing the slide show next to the military University students (whom Julie very kindly sent back)
Hi Alia

A very happy birthday Julie and THANK YOU for the lunch treat. Congrats on winning the Top Duathlete Female Award.

SUNDAY'S RUN

Well it was a PB for the 28 km by 6mins. 3 hrs 8 mins total. Weather was again perfect. I was quite a few minutes down after 20 km (without John Tan) but I was inspired by Simon's very very kinds words to my previous post... so I knew a PB for the 28km was very much in me.

I ran alone mostly as John Tan did the Hat Yai run where he finished top ten in his age group and got interviewed by the Thai media, yay...

Tip did her double hill walk. Sold her granola bars. Nowadays people will very quickly ask about my weight. So I tell them I am eating my wife's granola bars. "She sells them at the car park you know", thats all the marketing I know.

Had breakfast, did a 30 mins swim and went for the birthday lunch.

Sunday 1 Aug 2010

2010-08-01T15:02:00.004+08:00

Tip was smiling (which is what its all about) with the sales of her Granola Bars. Paul Lee increased his usual order whilst TSB (I like the look of his blog. Al-Fatihah for your Papa. I am so sorry, its only now I heard about it) and Mac became first time customers. The Granola Bars are good stuff, thank you gentlemen. I guess I am the advertisement for them.

The weather was perfect, not that many people at the car park but most of our usual friends were there. I ran with John Tan.

We recorded a total time of 2 hrs 6 mins to Petronas Loop and back (1 hr 4 min + 4.5 mins rest + 58 min). This is my second fastest time ever for this route.

Then on my own I did (after 4.5 mins water stop) the 8km route in 1 hr 3 mins. So a total time of 3 hrs 14 min (including stops) for the 28 km. My PB.

I think I sort of know what to do, to not get the customary pain in my thighs. The run did not happen for me at PD, but I hope it will at the Perth Marathon.

Tip walked the double hill which is quite an effort for her. At Perth she will do the 12 km walk.

Breakfast (curry - oops) was paid for by Tip. The first time she has ever treated me using money she earned herself. I am so proud of her.

My TRAINING SECRETS

2010-07-27T08:24:00.015+08:00

PD Triathlon 2010 was my best result since 2002, also at PD. Ever since I broke my arm and got the heel pain (in 2002), I regularly finished last or second last in my category. Who cares I thought, I'm doing what I love most.

PDIT 2010 was different though, my name was actually on the winners' Board instead of propping up the results' table. So I want to share with all and sundry my training secrets, it sort of worked for me, it might work for you too.

The Diet. After so so many years of trying, I have finally managed to loose some weight. I got many compliments on this, thank you. The secret is, I am eating Granola Bars that my wife makes. I eat about four pieces a day for snacks and lunch. There are no preservatives and the ingredients (granola, banana, raisins, almonds etc) are all super healthy . The recipe was provided by Emma. My wife sells them (details on the right bar, at the top. Your support has made my wife very happy, thank you). Everyone thats tried them, loves them.

I treat myself to rice during the weekend. No more oily food. I'm lucky here, as my wife makes all my food, now without any oil or just use olive oil.

Swim. I only swim two hours a week in my odd shaped apartment pool which is hardly 10m long. I also have a broken arm. But I got out the water second.

The secret is to have a good start when the horn goes and ....... wait for it ..... swim the Total Immersion way. Please have an open mind.

Swimming is a technical sport just like say tennis. That means you spend your training working on your technique and not on your fitness.

70% of how well you will do is due to your body position. The remaining 30% is due to your fitness and arm movement, Yes believe me.

What is the correct body position?

A balanced body. Everyone has a problem with legs and bums that drop. So swim downhill, which actually means push your chest down a bit. The legs automatically comes up without any effort. Keep the head down too.
A long body. Froude has scientifically proven that a longer body will always swim faster. Thus always try to keep one hand out in front as long as possible. Stretch the arm out fully. Hold the stretch and glide. The fewer strokes the better. Gliding is unfortunately quite hard to master.
Swim on your side. Please tell me how fishes swim, and does it require them much effort. So, we should roll from the hip all the time. Don't turn the head to breath, but roll the hip. Otherwise the body won't be balanced. Really.

BIKE. I can't remember the last time I cycled on the road. All my cycling is done on the trainer six mornings a week. I'm up by 4 a.m. Its great for reducing weight and for my running believe it or not.

RUN. I had high hopes for my run, but at PD it didn't happen. The pain in the thighs were still there. So this is something I have to work on.

Get a good start. Cowboy (in red) came out first. I was second.

The Sarong brought a cheer to many many faces, which is what its all about. Even Jens Wilkens has now bought one, ha ha. Thus I might do this again. I still have to work on my run though.

Paul Lee graciously provided an escort (in memory)

Gosh, my name is on the winners' Board

Juliana Ali goofing

1,200 participants and hardly anything went wrong. Incredible Mr Chan, just incredible. Even getting the accommodation was only a one minute phone call to Mr Chan. The benefit of being on good terms for more than twenty years.

TRAINING FOR IMWA 5 Dec 2010:

I am basically going to do what I have been doing the last 3 months. I am going to assume it doesn't matter whether the distance is OD or IM. I think doing a little bit everyday is the way to go rather than doing say 200km on Sunday.

CYCLING: Its going to be all on the trainer. Starting at 4.25 a.m. to 6.25 a.m. every Monday to Saturday. Its lovely to cycle at that time of the morning. I close all the windows to sweat more. Very easy spinning. Its important to check that the bicycle is actually road worthy just before the race. ha ha. Total about 12 hours per week.

SWIM: One hour on saturday and another hour on Sunday after breakfast in my apartment pool. Its quite a mental effort to not give up before the hour is up, but so far so good. Its form that counts, not splits. Total 2 hours per week.

RUN: Will be the 20 km from Bukit Aman every sunday morning. Might do 28 km instead. Total 2 hours per week. Doesn't seem much.

Weekly total will be about 16 hours. It will do I think.

IM Langkawi Latest

2010-07-25T17:21:00.003+08:00

pics are rolling in

I was reliably informed at PD that IM Langkawi and the 70.3 might be on. There is a legal tussle going on betwen two parties. An announcement will be made in August. The dates of the events have still to be worked out.

MIRI Tri is confirmed for the weekend of 30 & 31 Oct 2010. The forms were distributed at PD. Lots of prize money.
PD Tri had 1,200 participants, the largest ever Tri event in Malaysia. It was actually well done. Mr Chan's race briefing was the best I have ever heard anywhere in the world.

The highlight of the race was hundreds of cows dashing across the road whilst on the bike out and again on the return. We had to stop, the cows didn't.

The categories were all very very strong. Many strong IM were poorly placed or even not in the top ten. Which makes Simon's feat of winning his age group even more incredible. Macau have a depth of talent. Their top woman was even faster than our Simon, I understand.