Alma mater dinner

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

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

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

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)

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.

T2

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)

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

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

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.

1. IM Ong Boon Hin (3:55) going for Samui Tri
2. IM Hoo Ching Cheong (4:12) going for Samui Tri
3. Lawrence Law (4:15)
4. Cheok (4:35) going for Samui Tri
5. Ng Choi Ling (4:37)
6. 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

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

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

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

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

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.