Home made pork ribs

Ah Anthony Bourdain... short of reading all his books... I am an avid fan, and follow his programs religiously..

His program on American ribs, spurred my hunger for Tony Romas pork ribs., as they are only available south of the causeway, I decided to take matters into my own hands.

Watching the cook’s tour, really made me salivate, as he went around America to try, Southwestern ribs, Texas ribs and too many ribs looking for the best … typing this up make me wanna have more grilled pork ribs. J

So powering up Google, I read up on like 15 different recipe’s, from broiled, to boiled and 14hr cooking version.. TNB will profit a lot from me. Compressing, condensing and using what’s available. Saturday night was gonna be pork ribs night.

Generally, I worked on a dry rub, namely cumin, garlic power, paprika, all spice powder..

12 hours later Ill add in the BBQ sauce…

Let the seasoning get into the meat .. and whack on to the tray

After 2 hrs of slow grilling... yum yum yum

Served with KFC coleslaw and corn…

85% of Tonies … however the seasoning flavor did not get to the bone, and meat was still a lil stuck to the bone

Bone licking goodness.... really gotta cook this more often:)

Death by fitness

Gosh!!... i normally read about those Death by exercise on international news, and happening to those full marathoners & ultra marathon categories, like elites.

Just over the weekend, 2 deaths, 1 from Singapore, Male 42 yr old triathlete, unconscious during the swim event of his triathlon. The Malaysian, Male 22yr old, finished his 22Km half marathon, had difficulty breathing, then found bruised behind the dumpster in the stadium. Controversies!!!

With so much excuses, and aches going around my training program + the haze, even more demoralizing.. this exercise and healthy living seems doomed. As I mentioned to one of my race buddy… we ought to just stay home have a beer and crisps ..

Aug 4, 2009

CEO wanted to keep fit

By Terrence Voon
		Mr Lee and his wife, Madam Choo, at the Great Wall of China in June. -- PHOTO COURTESY OF THE FAMILY OF THE LATE CALVIN LEE

View more photos

HE GAVE up smoking over a year ago and started exercising so he could live longer and spend more time with his family. But Mr Calvin Lee Wee Sing's love for fitness turned fatal on Sunday, when he died while taking part in the Osim Singapore International Triathlon.

WHAT IT SHOULD HAVE BEEN THE photograph accompanying Monday's Page 1 report, 'CEO dies during Osim triathlon', was not of Mr Calvin Lee Wee Sing, chief executive officer of Deutsche Telekom Asia, who died on Sunday. The photograph was of Mr Christopher Lim, Vice-President of ICT Operations and a member of the management board of T-Systems Singapore. ... more UNDERCURRENT WAS STRONG AT FATAL TRIATHLON RACE IT IS a very sad moment for all sports lovers as we mourn the death of Deutsche Telekom Asia CEO Calvin Lee at Sunday's Osim Singapore International Triathlon. To his family, we offer our sincere condolences. ... more SWIM DANGER IT MAY be the triathlon's shortest leg in terms of distance and duration, but do not underestimate the swim portion of the three-discipline event. This applies to even strong pool swimmers, experts told The Straits Times on Monday. ... more

The chief executive officer of Deutsche Telekom Asia was competing in the 1.5km swim leg of the relay race when he started struggling in the sea off East Coast Park.

The 42-year-old was unconscious by the time he was taken to shore, and died in hospital soon after. The cause of his death is still under investigation.

Grief and shock enveloped Mr Lee's home at Jalan Angin Laut near Simei on Monday as his loved ones struggled to come to terms with the sudden death of a man whom they described as a devoted father, a high achiever and a fitness enthusiast.

'He actually quit smoking last year and started to keep fit,' said his wife of 12 years, Madam Choo Share Lin, 42. 'We started swimming regularly at the Chinese Swimming Club. He swam almost 30 laps every morning, and I would swim 20.'

Cycling was another sport Mr Lee was passionate about. He took part in this year's OCBC Cycle Singapore event with his family, and recently went on a cycling trip to Germany, where he clocked 700km in three weeks. Asked why her husband led such an active lifestyle, a tearful Madam Choo replied: 'He just wanted to live longer.'

Mr Lee was devoted to his family. Madam Choo said he was a meticulous planner who looked after the household's every need, financially or otherwise. 'Every penny he had, he would give to the family,' she said. 'Even if he earned $10, he would give us $9 and keep the $1 for himself.'

Both family and friends described Mr Lee as a born winner who excelled in almost everything he did.

On Monday, T-Systems Singapore, a subsidiary of Deutsche Telekom Asia, paid tribute to Mr Lee. 'The contribution of Calvin Lee to the company and his compassion to dahis colleagues will always be in our memories,' the company said in a statement. 'His leadership and caring attitude will be much missed, but never forgotten.'

Mr Lee's wake is at the family home. His cortege will leave for Tse Toh Aum Temple for cremation on Thursday.

Missing runner Gary Leon Robert found dead in a tunnel of the Shah Alam Stadium.

2009/08/04

SHAH ALAM: The mystery of the missing Shah Alam Adidas Marathon runner who did not return home after completing his run on Sunday was answered when the police K-9 unit found his body a day later at a tunnel at the Shah Alam Stadium.

The body of 22-year-old Gary Leon Robert, a Universiti Tenaga Nasional student, was found at 1.05pm yesterday almost 24 hours after his father, Marry Robert lodged a police report at the Section 11 police station here.

Shah Alam deputy police chief Superintendent M. Chandra, when contacted, said the father had lodged a missing person's report at the police station at about 4pm on Sunday.

He said police officers spent the whole morning searching for Gary at the stadium but their search was unfruitful.

"The K-9 unit was then brought in at noon to look for the victim.

At 1.05pm, police found his body in a tunnel which was usually used by the Federal Reserve Unit during football matches.

"When he was found, the deceased was lying on his back and he was wearing a white T-shirt, orange Adidas vest, shorts and sports shoes.

"There were also cuts on his chin and lips, believed to be sustained from a fall."

Chandra said the victim had participated in the Adidas Marathon held from 6am to 10am at the Shah Alam Stadium on Sunday.

He was believed to have completed his run before he passed out.

He said after receiving treatment from paramedics, Gary was seen leaving the paramedic's treatment area.

That was the last time anyone saw him alive.

Gary's body was sent to the Tengku Ampuan Rahimah Hospital for a post mortem.

Pending the outcome of the post mortem, police have classified the case as sudden death.
source from NST Online

one full circle

I am what runners would call a young runner. Completing Adidas King of the road 2009 yesterday, I have completed 1 full circle :)

1 whole year of competitive running... or races.. I am by nature not a fast runner, however

I am proud to say that I have finished all events without incident i.e no injuries, cramps.

Except for Malakoff TTDI.. where I think its partly psychological as well.. having the double loop run of the Taman Rimba TTDI..

The pace which I "run".. does not qualify as running by some hardcore runners. I would be called jogger. My average pace of 10 km in 70 minutes and 21km in 2hr 40 minutes.

In the past year, I have completed seventeen events, including a Towerthon.

I am now training towards my first Full Marathon (42.195KM), on the 22^nd November 2009. I have started my training; however I am worried I might die on the way to the race. One of the long runs before race day is 37Km, I will try my best to attempt that closest to race day conditions, flag off at 3am. From this run, I will gauge if I will be able to complete my full marathon and also what pace to expect.

Rule of thumb states that full marathon time can be calculated by current longest race, multiplied by 2 add 1 hour. That will bring my timing up to 6 hours 20 minutes. This is not good enough as Penang Bridge Marathon time qualification is 6 hours.

So 2^nd week into my training, everything below the head seem to be in order, except for some minor dull ache’s and tightness. I’m currently at 55.5km of my 956.7km.

Friends wish me luck J

Guilty of not updating blog

Guilty… of not updating Blog..

Its weird that despite the ups and downs of the running, and not running .. lazy days

I can still say that I am disciplined enough to run at least twice a week. Being more confident, I can now proudly say 10Km .. anytime, no problem .

But I gotta get into the habit of updating my blog.. so now till the Penang Bridge Marathon.. I will ….

Great Eastern 20Km

Initially... i signed up for the 30km ... but with the injury i attained from the penang bridge 25km... i switched to 20Km...

Tapak A... i would say, is one of the most feared road race in Malaysia, mainly because of the incorperation of the Double Hills...  spraining my ankle  3 days ago... going into this race i have no confidence of finishing within the designated time of 2 hr 45 mins... 

Started the run out of lake gardens at a pace faster than normal... as usual at the start, with the funelling of the 2000+ runners... there is a lot of bobbing and cutting... i tried my best to steer clear of all the traffic... to get on to jalan parliment..

Double hills starts from Bank Negara, crossing over the Mahameru to the mini round about at Bkt Tunku.... alls well with the incline until i turn into Jln Bukit tunku ... here i felt my left knee start to nag me.. 

Thinking to myself... at 25%... 5 Km i have minor aches and pain?... how la to finish the 20km... controlling my weight and trying to land lighter i trudge up the hill ... making my strides smaller, swiging my arms more, to conserve energy as well ...  

Downhill for me was a breeze, free willing down and running about 6:00min/km :) ... however gotta still think of not crashing my feet into the pavement:).. 

Running across Jln Duta, to the kompleks kerajaan... i consumed my power gel at 10km.. then its back to Bkt Tunku for more downhills than up hills luckuily...  quite good timing but by the time i got back to JKR, just before the Istana... i could feel my left calf starting to pull... and body fatigue... for the down hill after the Istana... it was not free willing anymore as with the fatigue... every step took more effort.. why oh why do i run .... a sport this hard ... is it worth it?? :)

Down tugu negara... its was walk, run, walk and the run whenever possible... with less than 3km left 

Finished... 2hr:21Min:45Sec.... completed... the much feared and legendary tapak A... 20km

Its less than the penang bridge distance... but with the hills... its really more challenging... 

As i am typing this blog, with all the aches on the arch of my feet, ankle, knee, shin, thigh, back and hip... i wonder i still wanna do this?? i cannot explain it... i would like to try however, i just wanna say ... Next year i will run this race but 30Km ..  i want more :)

Now i need to lie down and roll around the house as i cannot walk ... 

Curry Mee

I am ashamed, because this place was introduced to me by my friends dad, from Singapore.. to think that me being a local have never heard of this splendid curry

This curry mee, located in sunway mas commercial center,SFS Kopitiam 747 

Frankly the photos do not do the noodles justice 

It's a long wait, an average wait time of 30 to 45 minutes, for the noodles, but trust me they are worth it.  and also cheap.. small for Rm 4.00, and Large Rm 5.00

The curry, is very thick and spicy.. with the char siew, fried wan tans, and the cockles... simply delightful.. just typing the description down, makes my mouth salivate and sweat breaking out on my nostrils, anticipating the spicy noodles.. cant do it ... gotta stop describing the noodles... 

If you are a curry mee lover,  please follow the caption in the photo.. and if you cant read it mail me... ill send you a clearer picture.

Running out of comission

Its confirmed.... i am lopsided...according to the podiatrist... and x ray photos of my hip.... im oficially 6mm shorter on my right leg as compared to my left... 

Causing me to have problems with my "TENSOR FASCIAE LATAE MUSCLE"

This fusiform muscle lies on the lateral side of the thigh, enclosed between two layers of the fascia lata, which form its sheath. The deep layer of its sheath is fused with the anterior surface of the capsule of the hip joint. Its attachments, nerve supply, and main actions are given in Table 5-1. As its name implies, it tightens the fascia lata, thereby enabling the thigh muscles to act with increased power. It also tightens the iliotibial tract , enabling the gluteus maximus muscle to keep the knee joint in the extended position. In addition. when in the standing position, it steadies the trunk on the thigh and counteracts the posterior pull of the gluteus maximus on the iliotibial tract. FROM: Clinical Oriented Anatomy.

Dammit...another roadblock in my perlude to marathon... gotta train slowly again sigh... its really hard for a fat guy to run..

License to Eat

The Medals are license to eat :)
Prawns cooked are bigger than a 50 cent coin... imagine it raw 

With the burning of 2500 Calories, i am technically licensed to eat anything and everything muahahaha...

When in penang always visit the 2 sisters char kueh teow... i know i know the locals will say its rubbish and too expensive ... but hey to each its own :P

I love the char kueh teow above... in fact its the best i have ever eaten ... and whenever i am back in Penang i will make it a point to order the Rm 8.00/ plate prawns bigger than 50 cent coin... 

slurppp 

Penang Bridge Half Marathon ... 25Km actually

Route for the Half marathon 

Hand tattoo for timing splits

Pre race preparations ..

I  did it, i completed my longest and furthest run  to date.  25.53Km according to Garmin 305, in a time of 3:23:50.  After the many liters of sweat, with the ups and downs of illness from training, knee creaking, early sunday monrning runs ... i completed my first half marathon.. 

I know my timing is nothing to shout about ... but however .. i survived the ordeal, and i am looking forward to the next half marathon .. 21 km in Johor Baru, December 21st ..

Pre race ==> went to bed at 10 pm, but was tossing and turning and eventually slept at 12 am..  there was a lot of slamming of doors, kids playing with the neighbours door bells and folks laughing outside... with the anxiety & pre race adrenalin .. just could not sleep..

Woke up at 230am, groogy blurr and cold, gobbled on my power bar then got dressed and wrote on my hand tattoo with the timing splits.  Went down to the lobby to wait for SK..

Race ==>4:30 Am sharp, flag off ran at a very slow pace 8:00 Mins/km, to keep everything in check, to ensure that the body , fat joints, ligaments and muscle do not pull and upped the pace until they warmed up. 

Pass Queensbay mall onto the service road i picked up the pace and once on the bridge, settled on a pace of about 6:30 to 7:30 mins/km... i tell you, whenever i run i will pick out the furthest lamp post and use that as my guide... once i reached that goal depending on how i feel i will chose another further post. 

Running on this bridge specially with all the mile markers on the center of the road... is not helping... 0.1km on the mile marker seems very slow..  

Once passed the service ramp, the bridge is relatively flat until the center where there is the incline of the cable bridge then flat all the way to the tol booths..but one way is very very far, approximately 8km ... arck!!

I kept pushing myself and psycho-ing myself that if i can complete the Klang 12 km  without stopping, i gotta run further than 12Km before i am allowed to stop... So other than water stops, I am proud to say that i ran continously for 17.25Km before i walked. This is from start through one way of the bridge, pass the tol booths, U turn and back to the middle of the bridge, near the cable section. i stopped because my calves were starting to pull ... So at this section, i had my last power gel, drank 2 cups of 100+ & 5 cups of water ... and limped, walked and shuffle to the finish.. from here onwards, the mile markers passed by even slower..

Penang island is relatively small... and for the first time in my short 30 yrs of life, i was running towards Penang island, with dawn behind me... its really nice, the orange hew from the horizon and with my achieving my first half marathon, its a special moment for me. 

At the finish... i was rushing to make it back before the 3hr30mins cut off... i need to get the finishers medal and certificate... took a wrong fork and nearly ended finishing at the fun run section...  

It was a great and momentous to get the cert and medal... i was dead tired and completely out of gas... makes me think why  oh why do we kill our body like that... 

However updating this blog... i am having the itch ... asking why do i have to wait 1 month for the Johor half marathon... 

run on.............

20 Km ... in 2:37:46:43

For the first time in my life ... i ran 20km ... part of my mileage training and more importantly to accustome my lethargic muscles to the distance, repetittion and the long hours of running + in my case ... with walking :)...for My Penang bridge run of 25KM

It’s actually very very tough to run this distance... without the race day magic… Started from my house and ran pass the LDP and did my rounds in Tmn Tun, all the Haji Openg, Zaabas' & Athinahapans.. to make up my 20Km distance.. once passed 15km, I could feel that every step i took, used a lot more extra effort.

Whenever my foot touch the road, with the tired and sore calves and thigh muscles, I could feel the shock going into knees and back.. felt like every step was torture... at this point, I felt like I want to die... lie on the road and hail a cab to take me home..

Using the Penang bridge run as my goal and inspiration, i pushed on.. the final km home... is actually a steep uphill, the road coming in from the LDP up to the Citibank slope...

Makes me wonder how am I going to complete the full marathon KLIM?? ... well gotta take 1 milestone at a time ..after the penang bridge.. will be the great eastern lake gardens 30.1km in January. Quite Brutal ya ... after 20KM looks like i went through war

My calves shrank so much after the run ..

Adidas SuperNova Cushion 7

I have always thought of shoes without systems, are lousy shoes… like the brooks hydroflow… Asics Gel… New Balance Abzorb…

My Kayanos 14… have been taking a beating from this fat guy… but less so nowadays… from lifting and absorbing a 101 Kg to now a lighter 86.5 Kg…

However I have been on the look out for a new pair of shoes… to take some pressure off my Kayanos… while waiting for the New balance 1224 … which arrived in stores however in EEEE width … and checking with them … I was informed that there is no confirmation on the arrival on the next November shipment for the EE width shoes… I give up…

So as my nightly bedtime reads are the runners World and Mens Health magazines… I noticed Adidas seem to get a lot of award and good reviews… I went to check out theirs shoes at their outlets… however skeptical and looking at the adiprene foam… don’t look very special…

After the wave run … armed with my Mizuno 30% discount voucher I went to their boutique at The Gardens, to check out their wave technology… tried their Wave creation... with their hollow heel and wave technology… looks very weird to me … also feels like I am on high heels and not comfortable… disappointed as there do not have many shoes with fore foot cushioning…

Dropped by Adidas The Gardens …did not know they provided foot scanning with gait scan as well took my scan… According to the scans… I am normal to high arch… with normal gait … to me is weird cause according to Asics I am flat feet to normal…. Brooks says I am normal and slightly high… this means that I have been running in the wrong shoes all the while with my Kayanos..??

Dude at the Adidas recommends Adistar ride & SuperNova Cushion 7… with the pace setters discount of 15% the prices are Rm 510 & Rm 340 respectively… steep man for a systemless shoeJ, but however I gotta admit… wearing the shoes and jogging in the shop… felt good … even more cushioning than my Kayanos…

Went to watch Max Payne last night, and while waiting for the movie, dropped by the Adidas in 1 Utama… they were selling the Supernova cushion 7 for Rm 299… Now I am the proud of an Adidas SuperNova Cushion 7 EE width … blue color J… new ammunition to my war chest hehehe… will blog some tech updates after my first run .

Final training before the Wave Run,

I ran the citibank loop today, 6Km in 48 minutes. Bad timing, however there are some slopes and pushing my body to get used to the hill. Hill run reallly affects the thigh and ankle. Still need to further strengthen my core, back and also the glutes.

Gonna rest from no till the run on Sunday... first 1300 finishers will get medals.. I am really hoping to get my 2nd medal, and not the limited edition shoe bag.

Penang International Marathon

Last night i went on line and registered for the Penang international marathon, though i signed up for the 25km *gulp*... I am getting a bit worried...

Must be the endorphins from my Klang 12Km run which spurred me to sign up..

The wave run is this weekend, 19.10.08 which leaves me only about 4 weeks for me to increase my weekly of about 30Km to hopefully without injury, to 50km... Looks like I got to run 10/12 Km on the week days and 15/18 on the Sunday morning long run.

Really really hard work... I will also try the running at 4.30 am in the morning just to mimic race conditions and to see if my body can run being half asleep.

Race Pack Mizuno Wave Run

Collected my race pack today, organised by pacesetters, there is the timing chip... pretty cool to me. Now i dont have to wear the arm band or ribbon around my neck when I pass the check point :)

Why does all the running jersey provided for races so ribbed... you guys gotta understant that there are some fat people running here.. XL... and i look like a "Chung" chinese dumpling.... still gotta wear my favourite orange race shirt

Everyone I spoke to tells me that the legendary double hills is tough, making me worry ... sigh!! Despite just finishing the 12 Km new balance run ... I am still worried that the hills will cause my gluteus, thigh and calves to freeze up... Then I will have to limp to the finish...

Selamat Hari Raya Virus

Did not run for the past 5 days... Was in bed, due to virus+flu+fever+sorethroat... all just 2 days before the hari raya public holidays. in bed from september 29 to 2nd october. This is the time where i am suppose to be training harder and push my body more to improve my timing.. But alas got to recover...

The only plus point for me is that my weight dropped from 90Kg to 86.5 Kg... Breaking the plateau in my weight for the last 3 weeks :)... I only ate when I had to take my medicine.. 3 meals of small rice, or bread then I slept for about 18 hour’s everyday for the last 4 days.

New Balance Klang Pacers 12Km Run 12 October 2008

Week 35 2008 the gods are againts me running... its bad enough that after all the Curry Mee , i gotta come back to KL to rain every morning & evening.

Above is a picture of my precious.. the Kayanos getting some breeze after a morning run... dammit !! hope the rain did not kill the adhesives...

Terrible this week with the excess fats of the Curry me & the weather turning againts me ... sigh
Monday 3Km... sluggish run cut short by rain
Tueday Body Pump & weights
Thursday 3Km also rain
Friday 8Km... now thats more like it :)

Lunch time... went to the gardens midvalley... to the New Balance shop to check out the shoes... looking for an alternate pair of runing shoes... to preserve the life of my asics..
tried the 1223, 1602, 768...
1223 is very nice... however advised by the retailer to wait as the 1224 will be out in 2 weeks... hope the rain does not kill my precious kayanos....

I also signed up for the New Balance Klang Pacers 12Km Run 12 October 2008...hehehe... looks like i got more purpose in life... gotta go figure out the Html and put a countdown timer for the runs... cant wait for the road runs...

so 1 week apart... October 12 New balance 12 Km & 19 October Mizuno wave run

no run in September though...sighhh ...

well nursing stiff calfs & still a weak ankle... run on!!

Yee Fatt Dry Curry Mee

On my way back to Kuala Lumpur… I just could not get the Yee Fatt Curry Mee out of my head… I was sleeping and dreamt I was queuing up for the curry mee..

So still cant let go of traditions… had to make a stop for my fix of curry Mee

Restaurant Yee Fatt located at the Sultan Abdullah round about … have been selling curry mee for more than 50 years…

The dry curry mee comes with very very thick gravy. The tang of the gravy is actually the very distinctive taste of curry powder laced into this 50 year old plus secret recipe. To add to that the char siew, siew yok & curry chicken bits(slurrpp typing this post makes my mouth salivate) is in my opinion the best curry mee for me..

Plate licking good :P

Ipoh Food

Food is really a matter or prespective..as the saying goes.. ‘One man’s meat is another mans poison’

I chance upon a trip up north and passing by the Perak state, I stopped by Ipoh… normally I will have my traditional dim sum at Foh San, then curry noodles at Restaurant Yee Fatt, & if there is still space… then .. Ipoh White coffee at Restaurant Sun Yin Loong..

However, this time round I decided to break tradition & try some new food haunts.. recomended by a local..

Restaurant Sun Seng Fatt.. Open since 1980 located Jln Market, famous for the Curry Mee. Ordered 1 dry & 1 soup, to my taste it’s mediocre. No apparent difference between the soup & dry, except the dry has less of the gravy, which has the exact same viscosity in curry.

However it is still better than the curry mee which we get in Kuala Lumpur. Guess in my mind, when ever I am eating Ipoh Curry Mee, the restaurant Yee Fatt is the bench mark. However.. Curry mee like bah kut teh.. Is a very personal & subjective to individual preferences...

Dry Curry Mee(Bottom) Vs. Soup Curry Mee (Top)

Next stop… Kong Heng coffee shop, walking distance from the Curry Mee, located at Lorong Panglima & Jalan Market,

Going into this shop, it’s like stepping back in time. The décor, interior & vendors.. reminds me of the colonial shops, with the 4’by4’ ceiling boards, different colored beading.. 3 bladed fans with round bowl axis, its like zap… going back to my grandfathers coffee shop in Malacca..

Anyway enough nostalgia, recommendations given pork satay & dry chicken hor fun;

Pork skewered & then cooked over an open charcoal grill is always a welcome… the way in which they serve the satay its like the Kajang in the old days… where they cook up a big plate of satay … then you eat whatever you can. Return what you cannot finish, then they bill you , on the number of sticks consumed. Unhygienic? Hey you can always eat else where … but seriously… all the good food is always located next to a big drain, under a big tree, above a big drain or most definitely somewhere dirty & with lots of Remy’s from ratatouille around.

Satay gravy is thick, tasty & good. Pork is lean, a little tough but seasoned in tumeric.. very nice.. I do not take spare parts… but each skewer of spare part satay comes with a magical crystal piece of lard in the center… gotta be heaven for some

Dry chicken floss hor fun.. maybe I am too full, but the noodle is nice in a weird way… the flavoring, is weird for my taste bud… there is loads of sesame oil, & some chili oil ? a little foreign to my taste buds… but nice for a different taste ..

Don’t even want to think how many kilometers I got to run to burn off all the food I ate..

Prolong runnning

After completing King of the Road... my running seems to have improve... in the sense of i am now able to run non stop for 5km, however at a reduce pace... previously the maximum i was able to run was only 2.5 to 3km. even to this distance it was a struggle for me ..

Referring to week 34, i have also graduated from the honeymoon-ish kind of run .. flat-ish small round around the Kiara Valley Lake, to the bigger round of the jogging track.. with small slopes at length of 2 kilometer per loop ..

This week i finished 3 runs... very motivating & long runs by my standards..

17th August 08, 8 kilometers
19th August 08, 8 kilometers
21st August 08, 7 kilometers

Reduced pace... was running about 7:30 mins/km to 8:00 mins/km but the motivation was that they were mostly either up or down slopes... & more significantly.. the running was continous.. without stopping..

Injuries... seem to be bearable with some kinks in the shins & ankle..running on alternate days allows my joints to recover from the heavy weight..

Its a really a big achievement for this fat guy .. :)

Now i gotta push the heart rate higher when i run to build up cardio stamina

Wave run hopefuls

After the king of the road... i passed my blog address to some of my friends.. on seeing my running seem motivated & expressed intrest on running with me for the Mizuno wave run..

In fact one of my ex colleague ran with me today...she did well finishing 1km non stop @ 9 mins .. a great achievement since she just became a mother ..

Well i really hope more of them will run .. but to date none have submitted and paid.. keeping my fingers crossed

Kitajima completes breaststroke double

Got home early from work today... naturally with all the olympic hype & the olympians smashing all the world & olympic records.. the competative sports buzz is about..
Statred watching olympics... at 6pm... swimming events... they were showing the highlights... it was so inspiring to watch them swim, epscially with the green line on screen marking out the world record..

Subliminally.. watching swimming, world record breaking.. champion athletes.. made me feel like swimming too *ahem*.. well all sports & running magazine always advised to have alternative cross training ..

So 630pm ... changed & got down to the pool... see i am a terrible swimmer... but with the image of kosuke kitajima... the Japanese who just won the 200M breast stroke gold... incidentaly my lazy swimmer discipline too .. i got hyped up & put on my trusty timex.. to check my time againts the champs...

Suprisingly no one was in the pool, maybe being 14th day, 7th month of the chinese calender... hungry ghost festival.. so showered then jumped in the pool... reset my watch & breast stroked so fast that i felt my calf, muscle starting to pull...That is not possible as i am in the water no impact... dammit...fatness catching up with me even in the pool

I am sure my pool is not 50 meters in length.. as in the official olympic pools.. one lap 51 :01 sec , 2nd lap 58 :31sec ... pathetic, if compared with the best..

Kitajima... 31.75 sec for 50 meters..... Olympic gold Beijing 2008 2min7.64 seconds for 200 meters..

I feel its more tiring to swim... anyway was thinking of swimming 10 laps... but on the 4th lap... was feeling sort of out of breath... so finished up my 5th lap then waddled in the pool for a while...

To wrap things up ... I decided to swim 1 final all out lap... time 1:50:18 ... to me it was fast because i swam out of my skin ... so fast that i felt myself sweat.. & my goggles fogged up till i couldnt see..

Swimmer... i sure am not... running.. still the better choice... dont think a triathalon will ever be in my sites... unless its a team relay ..

Mizuno Wave Run

Well with the King Of The Road under my belt.... sounds so cool & confident... hehehe

Gotta set another goal...

Today i went to the Pacesetters office, signed up for the Mizuno Wave run ... 19th October 2008... 10 Kilometers...

I have always been a honeymoon runner... running on flats.. start & stops... like what 1 fellow runner said... i am a hit & run ... kind of runner... with about 2.5 months to the run ...

I will train properly... proper speed & resistance runs, train the core muscle's, & have a systematic approch ... to be as injury free as possible...

Need to bring my weight even lower... so after the King Of The Road ... 93 Kg ===> NEW WEIGHT GOAL 85 KG... to finish the Mizuno Wave run, 10 KM below 60 minutes...

Gotta run more!!

Reward after The King Of The Road..

After all thats been said and done.. sorry run... what is it worth if we do not refuel... hehehe

Above is one of my new favourite haunts.. Village Park Restaurant, No 5. Jalan ss21/37, Damansara Uptown, 47400 Petaling... located Opposite Bank Rakyat.. next to the bicycle shop..

Owned by a Kelantanese couple, they server authentic Kelantanese food like nasi dagang, kerabu, and my favourite nasi lemak (pic above.. where is the rice nasi lemak)... please try the fried chicken nasi lemak if you are there... i was terribly hungry thus i ordered the extreme nasi lemak..:) food here i would say; top classservice & speed also excellent...

Will resume running soon enough....