Julian Runs!

Relocation!

2008-03-10T15:54:00.003+08:00

Hi,

I'm moving back my running posts to my original blog, Julian's Head.

I don't really have time to run too many blogs at this point, and I'll just leave all of them on my original blog. And at the same time, my running life has been anything but progressive. Since I got to New York, I've only been able to run twice a week, if lucky, three times. I hope things will change (read: the weather!).

Anyway, please redirect your browser back to my main blog for updates about me. I will write my running updates there now. I will just keep this blog open anyway.

Thanks for reading!

Penang Bridge Run.. suffer in ecstasy!

2007-06-26T13:37:00.000+08:00

I did it!!

I finally did the Penang Bridge Run!! This run is a momentuous event for me, in more ways than one!

1) It's my first race in a year and a half (my last race being KLIM '06 half marathon distance), and I'm heading straight for the jugular by doing a 22.3km!! Suffer beb!!

2) Doing the Bridge is something I've been wanting to do for a long time. And it'll probably be my only PBM for a long time (if I go off to US, then it'll be a few years before PBM can happen for me!).

I woke up earlier before my alarm could do the job for me, at 2.40am (I only wanted to get up at 2.45am).. ??? Why ah?? I have to admit, I was feeling pretty nervous the entire day. Did the usuals to get ready... big business, so I don't get no funny bowel movements during the run, and also a quick shower (I actually like to feel fresh before a race, even though I'm gonna sweat like mad anyway!). Since I've already got my race kits all prepped up several hours before that, I just downed some Accelerade I made last night, just to put in some electrolytes and isotonics, etc, so I don't get no cramps. I also downed a small chunk of PowerBar (even though I could still feel last night's pasta dinner). Since it's a long race since a year and a half, I didn't want to take any risks.

So kau far away, man!!

Met up with Pek Fui at the lobby, and I drove us to RECSAM to park our cars. But then, really celaka, even with the map of Penang, I managed to take a wrong turn, and faced a closed road. After several wrong turns in Jalan Delima housing area, we managed to find our way out to the same road we were in. We parked at a housing area just adjacent from Jalan Delima, thinking that the starting line wasn't TOO far away. We jogged our way not knowing that the registration line was almost 2km away!!! Basket organizers... no road signs or anything to indicate where everything is! Already wasted some running energy just GETTING TO the registration point.

Met Albert from NB Bukit Bintang on the way to the USM field. When we finally got there, we saw a HUGE queue outside USM, and for some strange reason, the bottlenecked everybody to go into the field, while collecting our registration cards. What the hell? Squeezing two people in at a time... while 9998 others were trying to get in as well? When we finally got in, we had to jog right away to the starting line, which was basically almost a kilometre away, and only to find out we're doubling back to the main road through the school field. We didn't even have time to piss!

When we did get to the starting line, it was only just in time for flag-off! It was like I haven't stopped running since I started jogging from my car! *Sigh* Anyway, not intent on letting these adversities hamper my race, I decided to keep positive.

The race itself..

Since I didn't have time to recover from my 2km "warm-up", I knew I've already wasted a bit of unnecessary energy. So I ran at a fairly comfortable pace, so I won't get beaten up too quickly. One thing I didn't like about these big races was the fact that more than 50% of the half-marathon participants were school students!! Even before 1km into the race, a lot of them were already walking, and this has always been a pain for us. We have to run, keep a steady pace, concentrate on relaxing, and try to dodge these kids all at once!

Ah? Water only kah??

My only source of distance markers were the water stations, which was supposed to be every 5km. I hardly doubt that was true. Anyway, water stations only had water, and no sports drinks. Luckily for me I went on the idea of carrying my waterpack with Accelerade (and two Powergels), even though it's added weight. I pity the full-distance runners!

*Sniff sniff*.. what the hell is that smell?

For the first half of the race, I managed to run non-stop (except to take water at the first water station) at a steady pace (averaging around 7.40-7.45 min/km). Along the bridge, we were all barraged with funny smells, coming from the industrial activity just below the bridge. I though I smelt either salty fish, or salty veges (ham choy), or something! It wasn't very comfortable, to say the least.

Saw Jamie running on the opposite side of the bridge! Seeing him gave me a sudden jolt of mental energy to run!!

At the second water station, I took a bottle of water, and downed a PowerGel, as I had already begun to feel rather heavier in my motion. My lungs were feeling a bit like it was burning, like it was not getting enough air. I attribute this to inadequate training. After taking a piss next to the wide drain, I walked for about 2 over minutes, before continuing on my running pace. Each time I started running, I had to start slow and slowly work up the pace again.

Eh, another familiar face!!

At this point where the u-turn comes back up to the bridge, I met KRunner aka Rohaizad, and we were both walking. Rohaizad was run/walking due to recurring knee injury, which stopped him from properly training for the race, so although his knee was OK throughout the race, he was stopped due to lack of stamina as well. We both run/walked, chatted a short while, and continued our usual running pace. For the remainder of the race, I mostly run/walked my way back. There was a point, the nagging thought in my head went, "wah liao, so long more to go.. die lahh, how to finish??". My lack of stamina made mental havoc in my head, until I thought I was gonna give up. But again and again, I reminded myself about how I must mentally pick myself up and keep going, even if I had to walk... if I can't do this, then how would I have the mental strength to continue with my music life and everything else??

The sky has also begun to slowly break into light. And I was nowhere near the finish line. I passed Rohaizad a few times, and him passing me a few times as well, until he picked up it about 5km before the finish line to finish the race. I still run/walked all the way, and when I saw the "1km To Go" sign, I felt a sudden surge of energy to keep running again. I ran steadily down back out from the bridge and on the road heading towards USM. As I got nearer, I tried to pick my pace, but to very little avail, I almost felt so spent! When we entered the USM grounds, I gave it all I got and sprinted (albeit slowly) to the finish line!! Clocked my watch at 2:54.38.

At the finish line, I was virtually gasping so hard for air (and a drink!).. I don't think I've ever felt that spent before! Tried looking around for water or any fluids, but there was no stalls around to serve them! Bloody hell??? They were all on the opposite field, where the Fun Run 10km runners finish. Basket!!! What kinda organization is this? And they had to barrage my ears with a terrible-sounding Malay rock-kapak band... playing all the wrong chords and singing out-of-tune! So I proceeded to walk to the drinks station on the opposite side and lined up for Milo. BASKET!! When it reached my turn, I was only allowed ONE cup of Milo.. BIATCHH!!!!! What the hell?? Damn kiamsiap, man!!! Other races I've been to never had that ruling before.... KNN!! CCB!!! MCH!!! ARGGH!! I walked to the Spritzer stall, and bought myself a large bottle of water, and Spritzer Pop! What a relief.

I went back to the finish line again to see who I could meet, and also to wait for Pek Fui to finish. Saw Jamie just finishing, and gasping for air, like fish out of water, as well. He told me his run didn't go all that well, and all the running plans from training fell apart, due to unexpected back cramps!

To Jamie: Again, I must say you've been quite an inspiration to me anyway, man! Sorry that your run didn't go as well as expected!

Finally saw Pek Fui finish as well. Met some other familiar faces, too! After stretching and relaxing a bit, we proceeded to walk back to the car! Oh no.. that's another 2km away!!! Let's just say, as we were walking back to our car, i felt like I was dragging a tonne of bricks on my legs! Thankfully, Ryan Teoh saw us, and offered us a lift back to our car! Thanks Ryan!!

Back to the hotel it was... woo hooo!!

Reflections:

I don't want to even bother analyzing too much. I was not fully trained for PBM, but I just had to make do with whatever I could handle. Luckily enough, I didn't experience a single cramp (esp at the calf area) at all. I guess I was quite prepared in that area, with the eating I was doing the last few days, and also drinking Accelerade, and downing a Powergel (out of 2 I brought with me) during the race.

2:54.38 for 22.3km wasn't too bad for me. After all, my last race was March last year and also a half-marathon distance (KLIM 06 - 2:43.54). It was a good race run for me, nonetheless, and I thoroughly enjoyed the experience. Not the organization of the race though.

Can't wait for my next race!!

Read about the rest of my Penang escapades here!

PS: This run is dedicated to the late Terence Leong aka Penguin 6. He passed away almost three weeks ago, after suffering and recovering from brain tumor. Our prayers are with you. I hope you will have the best parks to run in and do a triathlon, up there in Heaven.

I DID IT!!!

2007-06-25T19:50:00.001+08:00

I finished the Penang Bridge Run!

I did 22.3km at 2:54.38... I'm so happy!!!

Will update more soon!

Later..

PS: I'm typing this from the Tapah Dunkin' Donuts, using their free Wi-Fi.

Penang.. here I come!

2007-06-22T10:20:00.000+08:00

Okay folks..

I'm off to Penang for the Bridge Run this Sunday!!

Not expecting a PR, but just a good, strong completion! It'll be my first race after a year and a half!! Woo hoooo..!!!

Will report more once I'm done!

WISH ME LUCK!!!

SUFFERRRR!!!

PG Marathon training..

2007-06-07T16:16:00.000+08:00

Just a little update,

Training has been doing okay. I'm really consciously making time and planning for training to run the Penang Marathon 22.3km. I definitely won't be 100% ready, and my form and running strength isn't as it used to be, but I'm working towards it. I don't expect to get a PR for this, I just want to finish it and enjoy in the revelry of finishing it.

I'll be doing more long runs over the next week or so, just to get some endurance to pull through the race.

Wish me luck!

More updates soon!

Some long due updates..

2007-05-08T01:08:00.000+08:00

Been awhile since I posted... don't worry, I'm still working out, but mostly running than others. It's mostly a mixture of going to the gym on the treadmill, or running out there either in Lake Gardens or on the highway outside of my taman (ack!).

Anyway, just some minor updates..

Got a nice new shoe, probably the most expensive shoe to date - Asics Kayano 13. Got it in Queensway Mall in Singapore (thanks Jamie for the tip!), and they were apparently on offer, between 10 - 45% discount!! I basically got this shoe at about almost 20% cheaper than Malaysian prices! What a deal!

I'm seriously enjoying this shoe, as well. It feels totally different from a New Balance. Every NB shoe I've had, although a different design for each model, has a distinct feel to the wear of the shoe. But this Asics, wow.. it's a whole new ball game for me. I've taken it out for several runs - training runs and long runs, and it really feels like you're running on air! It makes running so comfortable, I forget I'm wearing shoes! The landing and push-off feel is just so smooth.

At the store I was torn between an Asics 2120 and this one, and after trying both out for about 10 over minutes, I thought the Kayano 13 would be a better choice. And after all, price-wise there was not a significant difference, so I thought, "what the heck, might as well pay for a good shoe, at a good price!". It looked mighty fine as well... while the 2120 was the blue design, which doesn't look as stunning as this.

If it takes a nice good shoe to motivate me to train more, why the hell not?

* * * * *

I missed the dateline for the NB 15K race.. bugger. But I'm gonna try out for the Penang Bridge Marathon, this June 24th. Will try the 21K of course. KT's agreed to do it as well, so I can't wait for that. I've been dying to join a race for a long time now. Nothing like joining one to keep that training bug going, ain't it?

HRM

2007-03-27T11:52:00.000+08:00

I think I'm quite attached to my heart rate monitor (HRM)....

Just a little recap, I lost my HRM transmitter last year, after my Shanghai trip for the Jonathan Lee show. I left it in the room somehow, and that was that. But of course, that didn't stop me from running and working out, but I always felt a bit in the dark about my training, now that I don't have my heart rate being monitored.

Anyway, I managed to get it replaced last week, and I think I'm gonna enjoy working out more now... can post HR details and stuff. I've even tried running with music, and it was okay, but I found I ran better without it.. can't stand them wires and stuff.

Anyway, to start off, this was an account of last week's run, with HR details!!

Date: 23 March 07
Route: Lake Gardens (Bkt Aman CP - Carcosa - Tapak A - Bkt Aman CP), approx 3.75km per loop
Distance: 7.5km (approx)/2 loops
Time: 58:30
HR: Ave 156bpm, max 176
Notes:

Started off easy as always, and making sure I don't go beyond 75% of MaxHR for the first 5 - 10mins. Uphills at Carcosa brings up HR a little higher than 80% as expected. Incline after Tapak A was killer, for the moment, but tried jogging slowly all the way up. Took one minute walk rest when reached carpark for first lap.

Second lap, I took it a little faster pace, and could keep for at least until I reached Carcosa Hill, where I slowed down to compensate for the uphill pace. HR was 10% more than the first loop at the Carcosa hill. Could maintain running pace until I reached Tapak A, where I decided to walk to recover. Halfway up the Tapak A hill to carpark, I ran a little bit more until the carpark.

Good workout, I think.

PS: I'm lusting for a pair of Asics 2120 (courtesy of Jamie da Carboman.. the article,not the shoe, that is!!)....

Happy Chinese New Year!!

2007-02-18T01:17:00.000+08:00

Hello dear runners and athletes!!

I want to wish everyone a Happy Chinese New Year!! I pray that you'll have renewed health, and excel in your running career, or you multi-sport careers!!

Just did a nice Chinese New Year eve run at Bukit Tunku today! And did a good long run yesterday as well. And I'm feeling good! My running stamina is definitely coming back, and I've got runner's high again!

Training.. Training!!!

Later y'all!

Happy New Year 2007!!

2007-01-04T02:32:00.000+08:00

It's the New Year, which means new things to work on and throwing out old things as well. Due to various circumstances, training and racing was at an all time low last year in 2006. I've made some resolutions (you can read them here), and one of them includes training more - RUNNING and BIKING and some swimming.

You know what, there's no better way to start the New Year than doing some really physical stuff.... like biking up Fraser's Hill!!

Yeah, that's what I did two mornings ago (2 Jan). I met one of CY's friend, Kannan (a triathlete and four time Ironman Hawaii!) who organized this biking trip, and basically had 5 cyclists and 3 runners (with CY being the support car driver). Of course, I definitely expected myself to be the slowest one, and the only fella not being able to complete it. After all, I haven't rode for like months, and my last ride didn't even go past 20km on a flat!

So we met up early in the morning around 6.30am at the Sg. Buloh R&R, and left for Kuala Kubu Baru to ride up to Frasers. As expected, I was the sweeper, as hills is definitely NOT my forte (being the heaviest, fattest of the group)... gravity is something I definitely have no power to fight. I only lasted up 20km from the base, and I had to give up, to avoid hurting myself by over-exertion. We wouldn't want the Desaru incident to happen again! I was in the support car after that.

Meanwhile, at the 20k mark, CY dropped the runners and they continued to run up to the Gap. We stopped at the Gap, that's where the area that is the entrance to go up into Fraser's Hill itself. I thought of continuing by running from the Gap up Fraser's Hill until I saw how STEEP it was going up Fraser's Hill entrance. The signpost says 15% gradient, but I reckon it was more than that... and the other three cyclist went up there!! Just a short distance up, my left quads starting feeling funny. Kannan said it was probably due to weak quad muscles form lack of use, and overstressed from the bike ride Kannan didn't continue as he wasn't feeling that great, so we hung out at the Gap till the rest finished the Fraser's Hill loop. The runners eventually managed to get up to the Gap, and after about half an hour of relaxing, the cyclists (including myself) decided to ride back down to KKB. It was quite a scary, but exhilirating ride down hill, having to maneuver past all the sharp corners at fairly higher speeds. But the ride was made EVEN MORE interesting when it started to rain... HEAVILY!! I was praying pretty much all the time for my safety and I basically surrendered myself to God's mercy, and try to maneuver and brake myself all the way down!

I eventually made it back to KKB, where we loaded up our bikes, changed, and had a nice indian lunch before we all parted ways.

Although I couldn't finish the uphill ride to Fraser's, I'm determined an excited to do it again, but I hope to be a little more trained and stronger the next time I do it!

What a way to start a New Year!

***HAPPY NEW YEAR 2007!***

What to do??

2006-11-29T14:21:00.000+08:00

Hey all,

My apologies for the lack of updates for these few months. Things have been rather up-and-down in some ways for me. Some good up things, and some down things.

About the Singapore Marathon... I'm not even sure I'll be doing it. It's still a 50/50 for me. If you didn't read my other blog, I injured my right ankle about two weeks ago. I walk okay now and can run a little bit, but somehow the ankle still seems a little week. Don't even talk about training. I'm so out of it, for christ sake.

If I go, I'm really just gonna do it, trying without the expectation of performance.

On the up-side of things, I've been loaded with so much work lately, training has taken such a big back step.

Sigh.

Terrible...

2006-09-25T10:07:00.000+08:00

I didn't get to train AT ALL, last week!! NADA... zipp!!!

My schedule was so crazy until I couldn't even spare an hour. My only workout (other that running around like a madman), was a bicycle ride yesterday morning at Putrajaya! My first bike ride in what... 6 months??

It was a short easy ride, about 45 minutes to an hour (I accidentally reset my computer), for about 18k.

Running: 0km!!!

Will resume training this week!

SG Marathon Training Log: Week 2 (Sept 11 - 17)

2006-09-20T02:11:00.000+08:00

Last week was a myriad of interesting (and not necessarily good) experiences... two accidents in less than a week.. carelessly leaving my HR monitor chest strap at the Lake Gardens bathroom.. and of course, the Terry Fox Run.

Anyway, back to the training stats first:

Tuesday 12/9:

Total running time - 40:00
Distance - approx 5km
No HR readings, left them at LG bathroom from the last long run on Sunday.
Notes: Ran at my old running route near my old house - Sg. Kantan housing area
Effort level was medium easy, route was mostly flat with some slight incline.

Wednesday 13/9:

Total running time - 24:40
Distance - 3km
No HR readings again, although I got the chest strap back, I left them at the car. Bugger.
Notes: Ran in the FF gym, Menara Maxis. Wanted to run 4km, but I felt spent at 3. Speed was average 7.5km/h. Effort was medium. I guess the workout on Tuesday wasn't as easy as I thought. Could also be due to improper rest. Saw one nice lookin' chic running on the treadmill next to me. I was bustin' my butt running so slow, and she was running like a deer.. nice legs! Damn!

Friday 15/9:

Total running time - 40:49
Distance - 5km
Ave HR - 149bpm
Max HR - 163bpm
Notes: Ran in FF gym again, but this time at John Hancock building. Effort level - medium easy. Started out nice and easy and gradually increased speed. Did some strides after 2km easy running - short bursts of tempo running at almost 9km/h. Recovery was slow jog.

Sunday 17/9:

Terry Fox Run 6.5km
Total running time - 24:16
(Actual) Distance - approx 3.2km
Ave HR - 163
Max HR - 177
Notes: Got lost, so didn't complete the circuit. But was fun, good crowd. Started out very late in the morning, around 9.30am, so it was rather hot. Started out fairly fast, and got whammered with the uphill slope going up to the Carcosa road (usually we're always running DOWN that road, not up). I didn't get enough sleep as well, so I burnt out fairly quickly. Got a flu that night too. Effort level - medium hard to hard.

I think this week might see reduced mileage due to some heavy schedule of work this week. Might just do long runs mostly, towards the end of the week, instead.

See how it goes!

Happy Running and Training y'all!!

SG (Half) Marathon training log

2006-09-10T02:02:00.000+08:00

Well, you can say I've officially started training for the Standard Chartered Singapore Marathon end of the year. Although I've been running the past several weeks, but I wasn't really in training mode.

Greg wrote me a program to start off with, and because I've been running a little bit, I've increased the distance by a margin for all training runs. After all, it's only about 80+ days till the race, so it's a mix of base training and actual training, I guess.

Here are some data from early this week:

Monday 4/9:

Total running time - 36:05
Max HR - 169bpm
Ave HR - 152 bpm
Distance - approx 4.5km
Notes: Ran Lake Gardens, effort level was about medium easy to medium, but overall an easy paced run. Some slight uphills from the Carcosa route and up from the lake to the car park.

Tuesday 5/9

Total running time - 26:00
Max HR - 167
Ave HR - 152
Distance - approx 3.2km
Notes: Ran at Bandar Puteri 8 housing area. Was accompanying Junji for walking first, and some warmup runs (for me, but not so for her.. heh heh!), and then only I started running. Effort level was medium, as the area has some light inclines, not flat at all.

Friday 8/9

Total running time - 37:52
Max HR - 161
Ave HR - 150
Distance - 5km
Notes: This time it was the treadmill in the FF gym at Menara Axis. Overall effort was easy, as I started off easy (6.5km/h) and slowly increased speed until 8.2km/h. But being on a treadmill, I had to listen to my iPod to get my mind off the boredom of running to nowhere!

Sunday 10/9

Total running time - 58:18
Max HR - 168
Ave HR - 155
Distance - 7.4km (2 rounds of 3.7k loop)
Notes: Lake Gardens, from Bkt Aman to Carcosa, up the hill back into the road to Bkt Aman. Ran throughout the workout, with one 1-minute walk break to recover a little. Effort level was easy to medium, and slight moments of hard effort when going uphill the second round, back to the car park. Some medium uphills and slopes.

That's it for this week... will report on my weekly training next week.

Stay tuned!

I just signed up..

2006-08-24T14:42:00.000+08:00

... for the Standard Chartered Singapore Marathon 2006!!

Yeee haaa... I missed last year's, so I'm gonna go this year. I've signed myself up for the Half Marathon category. I thought there wasn't any openings left, due to ovewhelming demand. But I even managed to get the Early Bird discount, so yeah!!

I am not sure if I'll be involved in the Penang Island Jazz Festival this year, so I'm not going to take the risk of not being able to do the race. So even if I'm involved or not, it doesn't matter, I'll get to do one of the other!

So I'll be aiming to do this sucker... always a race highlight every year!!!! Singapore... here I come!!

Reboot progress report!

2006-08-15T16:48:00.000+08:00

My runs have slowed down a little to two runs for last week, as compared to four times a week, the week before. Nonetheless, it's not a sign of me losing my steam yet! I'm always dyin' for a run now, just that I had to compromise it a little due to the KLPac show last week, and possibly for this weekend's Bangkok Jazz gig.

I managed to do two runs last week, on Monday and Wednesday, both averaged about 45 minutes each at Lake Gardens. On average, distance covered was about 4 - 5km per run.

The only minor discomfort is just starting the run, when it's always feels the most heaviest! But I keep reminding myself of the May-June period when I hardly had a chance to run and how much weight I put on (from eating, no doubt), and I am revitalized to continue running.

But I suppose it's a good thing when I could increase my running time to 20 minutes before a minute walk interval.

I'll be going to watch Fourplay tonight, but might head to the gym for a quickie (a RUNNING one of course.. don't get no funny ideas in your head, fellas!).

But until then, just a little help for those who are considering picking up running (either as a beginner or picking it up where you left off), click here for a good beginner's runner story... Courtesy of Runners' Malaysia!

Reboot III

2006-08-04T18:18:00.000+08:00

The weather was right, the timing was right... so what do you do? Go for a run lah!

I've been enjoying my run the last two days, Wednesday and Thursday evenings, and I also just realised I managed to do 4-workout days last week!

Wednesday, 2 Aug

Went outside from my place to a nearby neighborhood (Bukit Mewah Phase 8) just out from the Silk Highway. Continued with the run/walk intervals, but I've increased them to 12-minutes run and 1-1:30 minutes walk for recovery. And since the route also involved hills, I was guaranteed a fairly thorough workout! Heck the immediate road outside my house is a downward slope, so the last few hundred meters back to my house is already an uphill! Go figure!

Total running time: 1 hour
Distance: Approx 6 - 7km.
Details: 10-minutes warm-up jog, 1.5 minutes stretch, two 12-minute runs with two one to one and a half mins of walk, and remainder last few minutes of uphill running to complete the 1 hour timing.

Thursday 3 Aug

Went to Lake Gardens at around 6.30pm, and started workout around 7pm. Weather was also excellent, nice after-rain cool, just good for a medium long run. Only setback was that I forgot my HR monitor strap. Then I decided to go with just listening to my body while running and not worry too much about my heart rate.

Total workout time: 1 hour
Total running time: 56 minutes (10 min warmup, two 15 min easy run, one 16 min easy run, and several 1 - 1.5 min walk intervals).

Legs really felt a bit of burn after I finished working out... it was nice feeling.. haven't felt that in a while.

To quote Arnold again...

"Ahll bee baakkkkk"

Reboot II..

2006-07-29T06:04:00.000+08:00

Did a nice good run at Lake Gardens yesterday evening.. not the best training run I've done, but very satisfying one, at this juncture!

I'm trying to regain back my running fitness (and not to mention lose the weight that I gained since the dengue last year!), and later try to get into the racing bug again! I've been doing some runs the last week or two since I got back from HK, and most of them are run/walks. Today was no different, except I managed to cover 55 minutes of running and 5 minutes of walking in total... that's five 10 minute runs coupled with some 1 - 1.5 minutes of walk intervals. And it felt really good after that (runner's high?), and it gave me a lot of clarity in my head when I did the Top Room show later at night.

But here are the details:

Timing: 1 hour (55 minutes run, 5 minutes walk)
Distance: approx 7km
Effort: medium hard - medium
Feeling: GOOD!!!

Hopefully I'll be able to increase the run intervals next week! Miss being able to run at least half an hour without having to stop for air!

Yeah.. I FEEL GOOD... daah dahh daah dahh daah dahh daah! (Think James Brown!)

==========

On a side note, to those who are racing either the MMDS-2 at Putrajaya or Penang Bridge Run: GOOD LUCK IN YOUR RACE!! HAVE FUN.. AND PIA!!!!!!

Later...

Reboot..

2006-07-25T12:36:00.000+08:00

I'll just come out clean..

I'm so out of shape, man... figuratively (and literally also lah.. dammit). It's really my all time fitness low. Couldn't sustain a run for more than 30 - 45 minutes without having to run/walk. Really bad.. and also my blardy belly coming back! SH*T!

Now I'm trying to restart back again.. suffer a bit lah! Bugga...

What to do?

Argghh...

2006-07-04T01:05:00.000+08:00

Down with the blardy flu as I'm typing, my nose doing a marathon before I even did.. urghh!! The cumulative effect of World Cup for sure.. not enough sleep, or sleeping at the worst hours!

Anyway, just some updates, I can't believe I haven't done much running the last week and a half! It's awful. And today with the flu, I felt like I could bite somebody's head off if they decided to piss me off.. that's what not running does to me! Argh..

What's worse, I can't believe I booked myself for a show on the last weekend of July without even realizing that I wanted to save that weekend for the Penang Bridge Run! ARGH! I have to give Penang a miss... looks like it might be awhile before I get to run Penang. *sigh*

This whole month of June will be another crazy month, I've got stuff happening every week, and can check out some of it in my sister blog here. Oh well..

I need a vacation.

Good night, y'all!

Sunday Long Run..

2006-06-22T11:12:00.000+08:00

Hello.. a little late post, but what the heck?

Went for a nice long run after my Sunday Afternoon Tea gig at Westin Hotel. Was supposed to meet with Greg and wife June, at about 5.30pm, but only managed to get there around almost 6pm.

So, I just got started (the two already started running), and ran the usual route from the car park heading to the lake and up to Carcosa. Then it's back into the lake and up the Deer park and out into the bird park and back to the car park. I went on back into the lake and headed towards Tapak A, and then back up the long hill heading back to the car park.

Overall, it was a slow, relaxed run, and it took exactly 1 hour. Distance, and estimated around 6 - 7km? Slow.. I know.. but never mind loh! I was quite happy. LOL!

Rendezvous with the two of them, as they finished their run around the same time I did. And went for a nice makan at the Tandoori place somewhere in Wangsa Maju.

Getting back in shape!

2006-06-13T00:09:00.000+08:00

After my 6-hours teaching escapades at Sedaya College, I went to Lake Gardens for my run, even with the impending threat of rain. It had rained a bit earlier, so I gather it might not rain as much again.

Just as I was about to start my run at about 7-something, I met Justin who had just arrived, and as we waited for Kenny Tan to arrive we chatted and did jumps to warm up a bit. Since both of them were doing easy-run today (they were doing some hard runs and workouts the day before), I decided on tagging with them as long as I could. So we ran into the lake area out to Carcosa road, back into the lake area, and up the hill past the deer park and out towards the Planetarium. Then it was until we reached the mosque where we parted ways. Justin and Kenny went on to do about 10k I think, and I did about almost 6k, I think.

Some analysis of the run:

Time: 45mins
Distance: approx 6k (give or take a few)
Heart rate: 157 aveHR, 173 maxHR

I was running in a relaxed pace, but was trying out increasing my leg turnover by reducing my leg stride. I was maintaining a steady pace with Justin and Kenny, so I did end up running ALL the way until I finished my run. That I think is an improvement from last week's workout, where I was brisk walked a few stretches. But I gotta thank Justin and Kenny for taking it easy so I could pace with them!

The run felt very good, and my heart rate was quite controlled for most part, and it didn't go TOO high up, even when going up the hills. I think it was a fairly moderate-effort run, and I might go for another one tomorrow. Either that or it's the gym, maybe do some quick weights. We'll see how.

Small steps to get back in the groove...

Back in training?

2006-06-08T02:08:00.000+08:00

I went to Lake Gardens again this evening, after Sharizan's new album launch party cum conference at Avanti's Restaurant, Sunway. Saw the opportunity to kill time by going for a run!

It had just rained earlier, so there's a little dampness in the air, and there was a mix of cool and hot air, I think. I felt good to go for a slightly longer run today, so I aimed for a 45 minute run, at least. I started rather late, almost 7.30pm, but it didn't matter. The route I took mostly had street lamps.

Started the run nice and easy, from the car park heading towards Lake Club, and into the playground. There I went up to Carcosa Road and thread up that nice little uphill and downhill back into the park. Then it was up the hill out back into the car park. It took me about 25 minutes (give or take a few!), and I was still feeling good. My HR was definitely up almost 90% during the uphills, but seemed manageable. I stopped to walk during those uphills briefly to bring down the heart rate and recover some breathing space. I decided to back again past Lake Club and into the playground, and instead of going to Carcosa, I turned left, and went to Tapak A site, and back up the long uphill again. I entered into Jalan Perdana past the deer park and out to the Bird Park, and back to the car park.

All in all, I'm guessing somewhere around 6km in distance, and 47 minutes of running (and brief walks). Was tired after that, but I could feel my legs burning a little!

Am I back??

We'll see!

Getting back into the groove..

2006-06-06T11:32:00.000+08:00

I guess you could say, I'm back into my running a bit.. albeit slowly. I'm also quite lagged in the competitive side, being busy with shows, etc, kept me from thinking about joining races. I did want to join some key races, but I just couldn't, as I'd be doing performances! But now, I'm aiming for...

PENANG BRIDGE MARATHON!!!

Yeah!! I'm aiming to do the half at the bridge. It's on 30 July 2006, so unless there's a Jonathan Lee concert around that time, I'm blocking out that date for it!

I found that if I don't aim for a race, I won't have the motivation to train. Will probably only run to keep in shape, but not aiming for a race sorta makes me a bit lazy! So, I think I'll need to aim for them!

Anyway, the runs I've managed for the last two weeks were short ones, nothing more than half and hour. Some at Lake Gardens and some at home. All I need to do is just plan myself properly and make some runs at a designated time and day, and I think I'll be able to get back into it in full force!

To quote Arnie in Terminator: AHLLL BEEEE BAAHHKKK!!

Back from Shenzhen and running!

2006-05-25T01:51:00.000+08:00

Hey all..

Got back from Shenzhen two days ago. I totally didn't run or do any workouts in Shenzhen, at all. There was no gym, no pool, and it was too dangerous to go out and run alone. So in that sense, I probably didn't enjoy Shenzhen that much. Luckily it was a short trip of four days.

Anyway, I was dying for a run, so I managed to do one today at Lake Gardens. It didn't last too long, about 36 minutes, and even then it was a run-walk situation. Not less than 10 minutes, my heart rate spiked up so high to about over 85% of max. So this is how my fitness level is at the moment. Sigh.. it's like going back to square one. But my next overseas trip won't be until early July, so I'll be training or at least working out a little more. Maybe might join the PJ Half 10K or something... haven't decided yet.

I also met Justin and Kenneth the KNN man when I finished my workout, and they were about to start theirs. It was such a nice feeling to see them again, it was such a long time ago since I last saw them. Their work-places have changed, so KLCC park won't be a regular visit for them anymore. But as they told me, the situation is a little different now, work has a little more priority these days, and they don't train as much as they used to in the ol' days... and they only can fit in whatever workout they can. I can relate.

I definitely miss the KLCC sessions (not to say I was there as often as they were), but it was definitely a nice feeling of communion when I was running there a lot more then. I guess nothing good will last forever. Things will change, people will change, but for us, one thing will not change: Our desire to RUN!

Go Pacemakers!

Decent run

2006-05-16T16:37:00.000+08:00

I only managed to do a decent run at Lake Gardens three days ago (13 May). It was alright, but I have no idea why my heart rate spiked up pretty high, until about 177 bpm (approx 90% of maxHR). So instead of pushing on (even though it didn't feel like it), I just decided to slow down and walk just to keep the heart rate down. And so, I only ran for about 45 minutes only.

Stats:

Time: 45 minutes
Distance: Didn't really count, but should be approximately 5.5km based on 8.00min/km pace.
Average HR: 157bpm
Max HR: 177bpm
General feeling: it was okay, nice and easy.

So much for getting back into running after Taiwan.

I also won't be joining the New Balance Pacesetters 15K race, as I'll be heading to Shenzhen for the Jonathan Lee concert as well. Too bad.. would've love to join it. Hopefully Shenzhen got nice gym, or maybe a park! That'll be cool.

Running in Taiwan..

2006-05-08T01:25:00.000+08:00

The last couple of days have been pretty great.. the gig went very well, it was very exhilirating to say the least. And we got to meet some cool celebrities like Jeff Chang, Sylvia Chang, Emil Chau, Fish Leung and some others.

After my last post, I retired to the fact that the treadmill in the Sheraton gym will be my only source of workout, so I decided to go with it. But since I am still unable to hold my attention on it for a long time, I decided to go with a training tip I got once from Runners' World (or at least I think I got it from there!). It's basically training to burn fat. To run for 30 minutes (or if that's the only time you have to work out), run the first 10 minutes easy, and the remaining 20 at up to 85% of maximum heart rate. So, with that I managed to do that for three consecutive days even up to the concert. And it was probably one of the best things to have done at the moment, as it definitely kicked up a lot of endorphins to get me to play my best during the gig, and get some workout in the process!

Anyway, now that I'm out of Sheraton (everyone's left early this morning back to KL), we're moved to a less luxurious hotel at our own expense, so that we could hang around Taiwan for the next three days. It doesn't have a gym, so walking around town will be my exercise now.

Oh well, can't wait to get back to KL to do some decent workout. I'm dying to go cycling, again. I haven't touched my bike in probably over a month now.

Later...

Greetings from Taiwan!

2006-05-04T01:39:00.000+08:00

Taiwan's been great! I'm really enjoying myself here!

My running and workouts, however, are less something to be joyful about. Being in a city area, it's not very conducive to run for a distance. The only thing I could really hit is the gym, but being a small gym, it's a bit claustrophobic. And treadmills are a bane for me. So for most part it's just short runs on the 'mill, and some on the stationary bike. I just can't run long on a treadmill.. I know it's psychological, but I can't help it. I just hate running on one.

Anyway, can read a bit about Taiwan on my other blog!

Till then, take care y'all.

Off to Taiwan!

2006-04-30T06:25:00.000+08:00

I'll be off to Taiwan in about 9 hours from writing for the Jonathan Lee Tour Concert. I hope I get to work out a little bit over there. From what I know, we're probably staying at the Sheraton in Taipei, which means they'll have a good gym and a pool, so I can run, cycle and even swim!

I guess I'll probably try to update about any workouts I do, although most of it will be fairly short ones just to keep the blood pumping and the adrenaline flowing, rather than training.. and hopefully burn some fat, too! Looks like there might be some serious eating involved too! LOL! Then again, I might not even update, especially if I don't get internet access!

See you guys when I get back!

NB: Congrats and good job on the Malakoff Duathlon a couple of weeks ago, all of ya!

NB1060.. and some nice runs!

2006-04-25T00:32:00.000+08:00

Due to last weeks' work commitments, RTM and all, let's just say it was a little more stressful and tiring than usual. Not only that, not having to run at slightly extended periods just makes me a tad cranky!

But nonetheless, I managed to squeeze in two runs last week, one on Thursday and another one on Saturday night.

Thursday (20 April) was a rather fulfiling run, I might say! Being so stressed out from the RTM gig from the previous three days, really made me quite irritable, even at the slightest things. So, while killing time for my night rehearsal with my Happy People band, I squeezed in a nice one hour run at the Lake Gardens in KL (my favorite run spot!) after an afternoon recording. The weather was also pretty nice, right after a long heavy rain!

Distance: approx 7.5km (2 laps)
Route: Bkt Aman car park => playground car park => Carcosa road => lake => uphill past Jln Perdana to Bkt Aman car park.
Time: 60 minutes
HR: 158bpm/80% of maxHR (average), 172bpm/89% of maxHR (max)

I started out nice and slow to avoid tiring myself out too quickly, and I just focused on relaxing. And I found that I could manage two laps. But the best feeling was how calm and relaxed I felt after that run, like all that stress was converted into sweat and all released!

Saturday (22 April) - I got myself a new pair of rubbers... the NB 1060. It's considered a cushioning type of shoe, although it seems to have more support at the heel almost like a stability shoe. I was told it had the highest amount of cushioning in the entire NB cushioning shoe line.

It's a blardy comfortable shoe, man! I like it! Not to mention it looks cool! Like the orange-white motif. I'll be bringing this shoe to Taiwan for the week I'm there for the Jonathan Lee (Lee Zhong Sheng) tour next week. Will try to squeeze in some runs while I'm there.

Anyway, I got this in the afternoon, and decided to try it out at Lake Gardens. It was short run of 37 minutes, and this time only one lap, but ran up Jalan Perdana past the bird park and back to Bkt Aman car park.

Very nice shoe! And I got at 40% discount from NB store in BB Plaza. They're having a discount promo for Pacesetters members until 21st May, the New Balance 15K run.

And speaking of NB15k... I CAN'T GO FOR IT!! BOOO HOOOO!!!! I'll be in Shenzhen in China-HK for the Jonathan Lee World Tour as well.. oh well! Hopefully Shenzhen will be nice to run. If got park there, maybe I'll do my own 15K. Or I'll just wait till I come back and do the EXCO 15K run for those who can't make it for the the actual race.

Hey, how'd you guys do for the MMDS-1??

Dog run..

2006-04-14T04:15:00.000+08:00

Hey all..

To be honest, it has been a busy two months for me... March was just filled with M!, and this month with more stuff about work. But for me it's a good thing. Been busy preparing some music for some upcoming gigs, rehearsals, etc.

The only drawback - I haven't been training since KLIM! I haven't even touched my bike in weeks, except one night when I took it out to meet some friends for mamak! Runs have been intermittent, sometimes only once a week. I've been swimming a little more though, working on my Total Immersion drills. Man, these drills have to be done, one drill at a time, because it takes a while to get used to even ONE drill. If it's easy, sometimes two drills. I went for a swim yesterday (Wednesday), and I only worked on two drills. That itself took an hour at least.

Anyway, after not running for almost a week, I was feeling rather crazy today. I was smashed from a long day on Wednesday (had a recording late night too), so I slept most of the day today, and managed to practice my horn a little bit. But I was so itchy to get my muscles worked up and I needed some adrenalin, so I just took my dog out for a nice evening run. Although I managed to only cut in about 45 to 50 minutes (including some recovery walks), but it was quite fulfilling.

I'm beginning to get frustrated with the fact that there isn't a suitable area around my new place to run. ANd it was too late to go out and drive all the way to Lake Gardens to run. *Sigh*

Well, might squeeze in a run tomorrow, and then gig at Top Room @ Top Hat with the David Gomes Quartet. Check it out at my Julian's Head blog.

Julian Runs!

2006-04-04T18:33:00.000+08:00

Hi all,

I've decided to open up another blog, just dedicated to my athletic (despite pathetic) pursuits. So, I will post in more content based on my sports pursuits - running, biking, and swimming - as I go along. I think there'll be some months I'll be posting a lot, and some months, probably not. But anyway, I hope you guys will enjoy reading some of it.

Stay tuned..