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Tuesday, August 31, 2010

Merdeka Run-Anti Climax

  1. Today is our country 53rd Independence Day...Selamat Hari Merdeka.After 53 years of independence,our country has progress a lot in many areas but has also deteriorate in few areas.We are less united and more racist now compared to many years ago.

OK...forget about politics.Let's talk about running.

  1. Today's long run was part of the preparation for the Beijing Marathon.Yee has fixed up the training and long run schedule.I was only following the group for "fun"as I did not take part in Beijing Marathon.

  1. The starting time was fixed at 5:30am and when I arrived at City Park,only Yee and Lau were there.We waited for 10 minutes and were about to start when Heng turned up.We waited for him to get ready.That took another 5 minutes.

  1. We did 3 loops around City Park with total distance of 9.6km.It was 6.45 am and the "older group"of Seremban runners were getting ready to start their shorter distance run.Heng decided to join the group instead.


  1. It was only 3 of us for the 2nd portion of run to Yee's house which covered a distance of 8.3km.When we arrived for the water stop at Yee's house,I was surprised to see a dozen of 1.5L 100 Plus in front of the gate.Maybe Yee was expecting a big group of us turning up for today's run.

  1. The 3rd and last portion of the run,I decided to break away from this small group as I was feeling tired and it was getting hotter.I proceeded straight to City Park while Yee and Lau continued on to S2 height before returning to City Park.

At the end of the day,Yee and Lau did 30km.Congratulation to them!I did about 24km.

  1. Today's run was a failure to me:
1)Unable to complete the whole 30km:feeling tired-physically and mentally not in the mood to run after seeing only 2 persons came to run

2)Poor turn out.Can't blame the rest since today is a public holiday and most of us are family man, so we need to spend some quality time with our family.

  1. Today will be my last long run with the group as I will not be free for the whole month of September and I will continue my weekend long run again in the month of October.

Saturday, August 28, 2010

Now You Feel Hurt..

Now you feel hurt and angry.When you did the same to others,you never think how others would feel.You never bother what others think of you.You only knew you were right,others were always wrong.It was always and only...YOU..YOU..YOU...and YOU.




**Burning of Swedish flag in Kuala Lumpur in response to the Swedish cartoon controversy .


**Malaysians including opposition leader Anwar Ibrahim rallied on Friday outside the US embassy where the Israeli flag was burned in protest over the Gaza aid flotilla raid.
**American flag is one of the favourite flag to be burnt,not only in Malaysia but worldwide.



NOW,TO TASTE YOUR OWN MEDICINE....






**Indonesian activists set alight the flag of Malaysia during a protest in front of the Malaysian embassy in Jakarta on Thursday.




** Members of the People’s Democratic Defense Group (Bendera) stomping on Malaysian flags.


Now you are angry.Your high ranking officer issued stern condemnation.You demanded them to stop the protest immediately.

  • Funny,right??What is happening now in Indonesia is done by a small group of uncivilised people who like to create trouble and to attract attention.Yet you responded to their action.

  • Have you ever reflect that what you did were even worse and uncivilised.You as a leader shouldn't behaved in such an uncivilised manner.Others are copying your previous action.The current flag burning and flag stomping are actually a reflection of your own image/action.

It is like the pot calling the kettle black.!!

  • This world will be more peaceful if leaders and people alike use logical thinking and control their emotion before acting.This is what all religions and teachings in this world advise mankind.








Christianity: Therefore all things whatsoever ye would that men should do to you, do ye even so to them: for this is the law of the prophets.
Matthew, 7:12

  1. Judaism: What is hateful to you, do not to your fellowmen. That is the entire Law; all the rest is commentary.
    Talmud, Shabbat, 31a

  2. Brahmanism: This is the sum of duty; do naught unto others which would cause you pain if done to you.
    Mahabharata, 5, 1517

  3. Buddhism: Hurt not others in ways that you yourself would find hurtful.
    Udana-Varga, 5, 18

  4. Confucianism: Surely it is the maxim of loving kindness: Do not unto others that you would not have them do unto you.
    Analects, 15, 23

  5. Taoism: Regard you neighbour's gain as your own gain and your neighbor's loss as your own loss.
    T'ai Shang Kan Ying P'ien

Zoroastrianism: That nature alone is good which refrains from doing unto another whatsoever is not good for itself.
Dadistan-i-dinik, 94, 5

You shall love your neighbor as yourself. (Judaism and Christianity. Bible, Leviticus 19.18)

  1. Whatever you wish that men would do to you, do so to them. (Christianity. Bible, Matthew 7.12))

A man should wander about treating all creatures as he himself would be treated. (Jainism. Sutrakritanga 1.11.33)

  1. Try your best to treat others as you would wish to be treated yourself, and you will find that this is the shortest way to benevolence. (Confucianism. Mencius VII.A.4)

One should not behave towards others in a way which is disagreeable to oneself. This is the essence of morality. All other activities are due to selfish desire. (Hinduism. Mahabharata, Anusasana Parva 113.8)

  1. Tsekung asked, "Is there one word that can serve as a principle of conduct for life?" Confucius replied, "It is the word shu--reciprocity: Do not do to others what you do not want them to do to you." (Confucianism. Analects 15.23)





  • HAPPY MERDEKA!!!

  • SAVE OUR JALUR GEMILANG.

Thursday, August 26, 2010

We are going International !!


  • We are going to run the Standard Chartered Hong Kong Marathon on 20th February 2011.So far Steve and myself have booked our flight tickets to Hong Kong and we are waiting for the registration to open in October.I am trying to persuade Lau and Lim to join us for this Hong Kong trip.

Francis is also keen on Hong Kong but he prefers running Tokyo Marathon more,which is one week after Hong Kong.He keeps his option open to join us if he can't gets into Tokyo Marathon.

  • Yee is aiming for Zurich Marathon in April 2011 and he is not running Hong Kong.

Tay and Heng couldn't commit to run Hong Kong now as they are focusing on Beijing Marathon in October this year.

  • The Seremban group is going international...i mean running marathon overseas.:)

  • The Beijing Marathon in October (confirmed participants...paid up for registrations,flight and hotels) are....
1)Yee
2)Francis
3)Tay
4)Heng
5)Lau

  • The Hong Kong Marathon in February 2011:
1)Steve
2)Myself

  • The Tokyo Marathon in February 2011:
1)Francis

  • The Zurich Marathon in April 2011:
1)Yee

Sunday, August 8, 2010

Goodbye Sundown 2011

I missed this year Sundown Marathon in Singapore because of a close relative wedding in Sarawak.I was very keen to run the 2011 edition due on 28th May 2011 and even trying to persuade few members of my running group to join.

  • However Sundown 2011 will be impossible now as I have committed to visit Seoul during the same period.


  • It started 2 weeks ago when AirAsia announced the launching of flight to Seoul and the cheap tickets offered during the promotion period.This got me excited.So were many of my friends and colleagues.Everyone were aiming to get some cheap flight tickets to Korea.I was also influenced by the "kiasu syndrome".

The booking was from midnight of 3rd August.Many stayed up late to get the cheap ticket.

  • I slept early that night but I forgot to set my alarm clock.Luckily I managed to wake up at 1.00am and headed straight to my PC.

By then I saw the cheap fare on my intended travel dates were all gone.Feeling panic ,"kiasu" and still determine to grab a piece of the offer,I decided to book on my second choice of travelling date.

  • Without thinking much I proceed with entering all the data's of my family members into the booking system.

Finally managed to secure the cheap fare after the 3rd attempts-2 unsuccessful attempts due to some " error" which I don't know what was the cause and 1 unsuccessful payment error.

  • The booking was confirmed at 2.15am.

GOODBYE SUNDOWN...goodbye to my "intended maiden ultra marathon"

HELLO SEOUL!!!

Thursday, August 5, 2010

Losing Fitness

After resting for a complete 3 weeks,I decided to join the Seremban group for their Sunday long run.Their plan was to run for 22km.I knew I won't be able to do 22km after resting for so long but I do join the run since my friend Lim has indicated his intention to join us for the first time.


**Steve,Lau and Lim listening to Yee(not in the picture).They were discussing something about running.Picture taken after our Sunday long run.

  • We started at 6.15am from City Park,going through our usual route with water stop at Yee's house.I took some short cuts in between since I can't catch up with the group.Yee,Lau and Lim were running strong on that day.They were leading the pack.

I wonder just 3 weeks of total rest can lead to such a poor stamina in me.Or it is because of the flu?post flu fatigue...

So I try to google for some answer on line...the pathophysiology of losing fitness.

This is what I found:


  • There are a number of studies out there that have demonstrated the immediacy of detraining upon cessation of training. Detraining occurs as quickly as 3 days after training ends and within 1-3 weeks, performance can be expected to drop by 25-30%.

  • If you are unfortunate enough to be forced into a 1-3 month period of no training, expect a loss in performance of 40-50%. For all but elite athletes, this kind of loss will bring most athletes back to pre-training levels (McArdle, Katch and Katch, 1996). When one looks at these numbers, the importance of doing whatever it takes to keep the engine ‘ticking over’ becomes readily apparent.

  • The mechanisms behind these fitness losses are equally interesting: In just one week of training, athletes can lose 50% of additional mitochondria produced during 5 weeks of training. Once lost, up to 4 weeks of additional training are needed to regain this mitochondria (Olbrecht, 2000).

This 4:1 rule is pretty commonly touted among coaches and seems well supported by the literature.


  • Similarly, glycogen stores rapidly decrease upon cessation of training, with losses of 40-60% to be expected following 4 weeks of de-training (Wilmore and Costill, 1999). This has direct implications on the athlete’s work tolerance upon resuming training. Even following 1 week of de-training, the athlete will often not reach pre-break training volume until 1 month or more of training resumption.


So there is some truth why I am losing fitness and consistency in running is very important.Seems like I have to restart my running schedule again and getting rid of my procrastination attitude.