Running numbers.

I can’t run without my Garmin Forerunner 205 GPS sport watch as what others can’t run without their shorts. Given to choose, I must have the Forerunner 205 strapped to my wrist than putting-on a running vest....I think shorts is a must-have !

Garmin Forerunner 205 :-

With 7 – 10 satellites (and sometime more) signal locked to it, the watch is like a mini computer processing lots of data and it fit nicely on my slim wrist! It tells me in real-time the speed, pace, split, distance, elevation, elapsed time and much more. Not only it can churn out all the running numbers for me to analyze during post-run but I can superimpose my run route to the map and see exactly where I have ran. During training runs, it can trigger me if I exceed or fall below my pre-set speed limit. It alerts me too when I reached a certain distance and its time to turn around and heads back home so that I don’t over train. And the most impressive feature is it will auto-lap every 1km (or 2km or 5km) depending the distance I set, a very useful feature so that I can know my average training pace and use that to estimate my finishing time for a race. I am really hooked on all the information that it provides. Call me a data junky.

And the Training Center software for computer that comes together with this gadget can copy and save all the data that was logged during a run. For the 2 years and 2 months that I have it, I have run 2708.71km....yes..down to 10m precision ! I have run 3 marathons and many shorter distance races with it. It also displays a graph for each run ie: distance vs speed vs pace or any combination that I desired. It’s the best electronics gadget that I owned so far and the highest ROI.

Now with the availability of newer model ie: Forerunner 405, I am tempted to get one with the additional feature of heart-rate monitor. Not only it has smaller form-factor, it can be worn as a normal wrist-watch to display time if we disable the GPS functionality. And it retains all the important features that the previous model has! Cool!

Garmin Forerunner 405 :-

But my Forerunner 205 is still in tip-top condition and never missed a beat when locked to signals under clear sky. I may sell it off cheap. Any taker? J

Year end concert ...

Its has been a SOP that all kindergarten will have a year end concert to ‘graduate’ their final year students before they step into Primary 1 the following year as well as let the non-graduating ones to perform song and dance to the delights of parents!

 

This is the 2^nd year Yan Yan performs at her kindergarten’s concert. It was on Saturday Nov 22 5:30pm at Seri Malaysia Hotel. I looked forward to it and want to see how Yan Yan dance.

 

We arrived early at about 4:30pm so that Yan Yan can get ready with all the make-up and dress change. Nowadays, the stage costumes even for kids are so elaborated and pretty thus the parents have to either rent or buy them and it’s not cheap! Plenty of seat for us to choose and we settled for the 2^nd front row so that we can shoot any video recording with any blockage.

 

Parents and families begin to build-up quickly within the next 30 minutes. The event starts sharp at 5:30pm with all the students onstage recite the RukunNegara and singing Negaraku then follow-by a short speech by the principle. After the appreciation award presentation to all the teachers, the graduating students ‘march’ onto stage to the tune of High School Musical. Some students have the natural talents of jumping, hoping and dancing to the tune and some are really ‘stiff’ and not able to dance at all. Each student was presented their graduation ceremony ‘scroll’ and award. They all look cute and pretty in their graduating gown...aren’t they all?

 

After this, there is prize presentation award to the best class position, best spelling, best writing and best coloring for each class. Yan Yan was first in her class of 8. She was also the best speller in her class. She walked on stage to receive two ‘trophy’. 

 

After this, the concert started. Yan Yan participated into two dances. Her first dance was with the 3-4year olds and it’s a Duckling Dance. Her second dance was Chinese Hip-Hop dance.

I like the latter better not only because she stands in front but I think the dance was better prepared. The Duckling Dance was a bit messy probably because most of the dancers are from the 3-4year old and some can’t even remember the dance steps and movements. Some of the group dances are very good especially the Western dance by the 6-year old boys as well as the Malay dance by the 6-year old girls. I guess the elder students are better performers and more ‘mature’.  Besides group dances there are story telling and an interesting choral as well. What lacking is individual singing and I think probably at this young age, it’s still hard to cultivate or train a good individual singer. Story telling by some of the selected students are just ‘so so’ because some doesn’t speak directly to the microphone thus making their voice barely audible. The audience also loose interest in story telling and everyone is more excited with the dance than story-telling.

 

All in all, there were about 10 concert items and the event draws to an end with all the teacher, students and parents singing “Auld Lang Syne” and “Goodbye Song”. Event ended at about 8:00pm and by that time everyone was hungry and tired. A good show and preparation put up by the teachers...credit and cheers to them! 

 

I am proud of Yan Yan’s dance performance ... and next year will be her graduating year!

 

 

Pretty scary ... cyber surveillence.

Recently I downloaded a webpage monitoring application from http://statcounter/ and what it can do is pretty scarry. The one that I got is the free public version, I just have to do some minor setting to its featues and then embedded the HTML codes into a public or personal website such as this one Blogspot.

The application not only able to provide the visitors path, recent visitor map, returning vistors, length of visit etc., it can also list out the IP address the visitors come from. The free version, enable me to log only 500 visit entries.

The feature that impress me most is that I can hide this application and the visitors will not even know that they are being watched. Luckily that the feature will only display the ISP name and not the visitor username .... but not sure what the paid version is capable of!

Also this application will be able to tell the referal page eg: from Google search, Facebook (which I have a link) or just from my blogspot URL. As of now, I know people visits this page from Singapore , Alor Setar and Penang. All the visits from within a company's proxy gateway only shows the company name.

Make you wonder, if there are still anymore cyber security and privacy. If this free version can have this many neat features, the paid version definitely can provide alot more details.

Pretty scary.... you are being watched...beware! :)

Penang Bridge Marathon 2008

Have not been blogging since June.... either don't have the motivation or too occupied with life... ok.. excuse... excuse! I need to be more discipline to update my blog and make it more interesting as part of my self-motivation.

This is my 4th or 5th attempt to revive my blogging and hopefully it will be able sustainable.

Ok...for this round, I will blog about the PBIM2008 race report.

The 'serious' training started about 3 months ago from the event day! I just wished that my blogging is as disciplined and dedicated as my training runs.
Anyway, to cut a long training story short, I managed to log an average 35kms per week and later part of the training, the mileage were progressively increased to 45km and even I logged maximum 57km per week. Major different for this training was that I trained together with HS, CT and HW on the long weekend run. We felt that it more motivated to run together and much safer (from thugs and dogs!) when we starts our 5am long runs.

Ok back to today.... unable to sleep much as the event starts at 3am. Toss and turn in bed until about 12am and just managed to get 1 hour of interrupted sleep. Was wide awake at 1am, did all the toilet 'business' and drank some coffee with bisquit before heading out to Queensbay Mall. There was already a large crowd there at this odd hours! Park the car infront of Coffee Bean and then ensure all things are in order, I brought 2 Powergel with me, planning to whack them during the race and ate half a pack of Powerbar. Mostly of the crowd building-up at this hour were school-going runners and teenagers. Surprisingly Coffee Bean and Starbuck were packed with customers. Met-up with CT and HW and after more toilet 'business' we enter the baricaded registration area and perform some streaching and warm-up. Saw KH Ooi, the former factory manager, we introduced each other and we chatted quite a bit. This was his second marathon. His first was the AM Bank KLIM 2008 but we didn't bump into each other then. The number of full marathoners were estimated to be less than 1000.

At 2:45am sharp, an instrutor-led aerobic was started to get everyone invovled and warm-up. HW asked why the lady aerobic instructor was cubby and looked plum... I wonder the same, probably they select the wrong instuctor. I glanced around and none of the marathon runners have an additional pound of fat on their body!!

Race started sharp at 3am. I was not sure which VIP was present but I heard people mentioning Lim Guan Eng name. I was too engross to start running!! Here we go.... CT, HW and I run together, slowly and maintaining this pace until the Balik Pulau traffic -light (10km) tun-back to Queensbay before I gained some speed and do a small breakaway... I felt good and continue on this faster pace. I think HW was close behind but I am not sure how far back was CT.

The stretch from the Balik Pulau traffic light to the bridge entry was almost pancake flat hence I didn't quite slow down and I paid dearly because of this....(more on this later). Upon entering the bridge (18km) the half-marathon runners already reached this point, they started at 4:30am but don't have to run the long coastal road streatch. I have to weaved my run to go past them as most of them are just walking and talking. At the next water-stop, to my horror and dissapointment, all the water have been consumed by the half marathon runners...we didn't have this problem earlier during the coastal run stretch. I have to continue running past them and hopefully reached the next few water-stops which still have water/sponge supply. I maintain my speed and at the up-slope mid-span (25km), the reality hits, having ran too fast in the the beginning, I start to felt soreness on my legs but nevertheless continue up-slope steadily and to my delight the next water-stop although very crowded I manage to get a mineral water bottle. It was so precious hence I carried it and drank bit by bit worrying that the next few water-stops will ran into the similar supply problems. At the tol-plaza (30km) before turning back to Penang, I slowed down considerably because i felt numb on my calf and thigh. The journey back from tol-plaza to Queensbay was really difficult but I never stop running and my speed drop drastically to about 8.6km/hour. The up-slope at the mid span (Penang direction) was really a mental game but I still able to conquered it slowly and steadily without stopping. I told myself before start that one of my goals was to complete without walking. On the way down more runners (or walkers) joined from the Fun Run category and I have the slope to weave past. After the bridge and entering back into coastal way (39km) back to Queensbay, I looked at my watch and i know I will not make it under 4hr30min which was my goal. I continue slowly and reached the Gold Coast condominium roundabout and slightly gain speed knowing that I will be finishing soon...I think I go all out and temporarily forget about the numb and pain.

Crossed the finish line at 4hr33min, 3 minutes beyond my goal but still my best marathon achievement ever. My GPS running watch accurately logged 42.19km ....the official marathon distance is 42.195km. I love my GPS watch!

Was awarded a fininsher medal, cert and a towel. First thing I did was to get some drinks and then limping to a tent where they have ice-bath. I dipped my legs (after removing my Asics, of course!) into the ice pool to sooth the soreness and later did some ice-therapy where a person lie me (on my stomach) on a custioned platform and place packets of ice on the calf, thigh, buttock, shoulders and back. Felt 'therapeutic' but after this treatment which last about 10-15 mintes and when I want to put back on my shoes, both my thigh and calf suffered muscle cramp. The pain was unbeareable and luckily it last less than 2 minutes. I am grateful that the cramp really came after the run and not during!! (I still have sporadic muscle spasm and cramp at home now... the agony of enduring a marathon...painful)

After the cramp went away, my leg muscles were really really sore, I moved around and look for my buddies. Saw HW Koh who finished at 5hr (first marathon) and waited very long for CT Tan. We saw KH Ooi again, we congratulate each other, he finished 4hr13min. Much later CT showed up but his official time was over 6hrs and missed his medal and cert. CT unfortunately suffer a muscle cramp at the 15km and have to reside to mostly walking He told us that he walked the whole bridge span (both directions)...I really admire his sporting spirit and he even resist the sweeper bus.

We took some photos and leave the area at about 9:45am. None of us waited for the lucky draw... too hot and too tired.

No next race planned out but we think that we need to do some gym work to strengthen the leg muscle. May consider the 30km GE run in KL in January 18, 2009.

Lastly, I am quite please with my timing but yet more room to improve especially the leg strength. Marathon is really a gruelling and 'brutal' sport and test the state of the mind to the limits! The distance itself is humbling and initimidating.... but I think I will continue to run marathon :). As a anoymous quote said " Nothing much in life match the thrill of running a marathon' ... how true!

Will take at least 1 week total break from sport meaning no running and mountain-biking!! I need to fully recovere and rest the legs.

Not sure what will be the next blogging but most likely will blog on my daughter's year-end concert!

Mountain bike

No update since last Apr 2008. Very lazy to update althought there are many hapennings etc.

Running have been good and able to achieve consistently 30km per week.
Lately due to the influence of collegues, began to re-ignite interest in mountain-biking. Currently looking to purchase a bike. Will use it as part of the cross-training for my running.

Currently preparing for
Ipoh Internation run (half marathon) - July 06
Penang Merdeka run 26km - Aug 10

Up coming events include the yet-to-be-announced Penang Bridge Marathon (PBM). Penang state government will organize this event, so if it is on, I will definitely support it even if running the half marathon distance.
Also, tempting to register for S'pore Standard chartered Marathon (Dec 07) which is a world-class event. Will depend if I am able to recover in time from the PBM.

In the mean time , I will pick-up mountain-biking. Seems like alot of good routes in Kulim vicinity to explore.

Garden pond and GPS

What's the relationship? To find a pond using GPS? No... there're none!

I just spend the whole morning cleaning the maintaining the garden/fish pond. Filter system was clogged and needs new sponge and took the opportunity to clean the pond. Quite a messy job, changed the tubing from the main pump to the UV lights as well. But was quite please with the water fountain since I cleaned that small pump too as well as direct attached the fountain water-outlet tube to the pump.

In the afternoon, try to view the pre-loaded US map in Mapsource to no avail. Have posted the questions in Garmin website as well as Malsingmaps. I think there is no way to do this has the map always have the Map Detail Locked eventhough I key in the 25 alphanumeric unlock codes.

Tomorrow morning will be the start of PBM2008 training for me. Intend to run a 10km - easy. Only 11 weeks before the race! Target to run as many morning run as possible to accustom to the very odd-hour of 3am start time of the full marathon.

KLIM 2008 run report

Started the journey down to KL on Sat March 29 morning 8:00am with Khou, HS and CT. An uneventful drive down and only stopped at Sg Perak and Sg Buloh R&R for bathroom breaks. Reached Hotel Malaya at about 12:20pm and parked at the hotel’s rotary car-park nearby. Hotel is in the heart of Petaling Street and is very convenient.

After lunch, we walked to OCM to collect our running t-shirt, bib number and chip. Met HW Koh there with his wife. Good thing about KLIM was that you can register on-line and only pay for the registration upon t-shirt/number collection. PBM should follow the same as well as to introduce the chip timing system which will make it more professional.
After that, we walked all the way to Dataran Merdeka to survey the area and in preparation for tomorrow’s race. In spite, the heavy traffic, it took no longer than 15 mins walk from our hotel.

In the later afternoon, we took a cab to Berjaya Times Square for movie and dinner. Return back to hotel at about 8:30pm.

At night, sleep didn’t come easy in spite the tiring drive from Kulim. Toss and turn in bed but I still set both the table clock and cell phone to alarm-off at 3:15am. Actually ‘woke-up’ at 3:10am, did all the usual toilet business. Drank a cereal 3-in-1 from Khou. A very good idea to consume a sachet before early morning run, not only its warm but can provide additional carbohydrate. And I am out of the door at about 3:40am. Many runners already walking towards Merdeka Square. I was surprise to see half-marathon runners already start trickling into the Merdeka Square area although their start time is only at 6am. The buildings were beautifully lit.

I did some stretching and warm-up. And also did the last-time pre-race toilet business on one of the mobile toilets which was conveniently located.

Runners start to enter the barricade area starting at 4:00am but I enter 10 minutes before 4:30am. Saw Jamie Pang at the starting line, said hi and introduced myself. He mentioned me in his blog as well. Race started sharp at 4:30am. Much more full marathon runners compare to PBM2007.

My strategy was to start slow at average 9.5 km/hour and try to hold-on to this pace for as long as possible. The air is quite humid but windless. I am not familiar with KL roads, some of them are not brightly lit and some are not totally close with busy traffic on the outer lane. The first 10km was relatively easy and less traffic as we passed along the Sg Besi toll and the air-force strip beside it. We need to run up and down ramps and gradient roads which were to me still cope able in the first 20km. The hills training which I put in probably helped. I still felt very comfortable at this point. However, after the 20 km there are more ramps I think along Jln Tun Razak and highway leading to Parlimen and Jln Duta. This is unexpected and about 25km or so, minor cramps and stiffness on the thigh and calf started to sets-in and this resulted in painfully slow walk-run rhythm. At one point both the calf and thigh were total cramp and have to be iced and oiled. Pain was unbearable and fortunately a mobile medic aids on bike drove-by and provided the ice and oil relief. Stopped for about 5mins before resume the walk-run and finally at the last 10km, walked most of the way fearing a total cramp again. The last stretch of ramp on Mahameru Highway was really a killer, not only the sun was already high up at 9am but the long uphill gradient was very intimidating. I can actually see front runners on opposite side of the roads climbing the ramps. There was a u-turn infront but at that point I do not know what far it was before the turn. Even if I don’t suffer any cramp, most likely the running pace will drop tremendously because of the ramp. After the ramp, its down-hill all the way back to the finishing point but the area in front of Bank Negara was busy with traffic but the police did a good job of controlling it. Anyway, the crowd control was much better compare to PBM and we marathon runners didn’t have to push and fight our ways to the right finishing funnel. I completed on chip time 5h18s, a dismaying performance compare to the PBM2007.

On the positive side, drinks and sponging stations were aplenty and located at every 5km in the first 30km and every 2km the last 12km! No problem getting properly hydrated. However, sometimes I don’t stop for drinks but more in need of medicated oil for the cramps instead. Medical officers from St Johns/Red Crecent were helpful as usual. I consumed two Power Gels ie: one on 20km and got a one free at 30km. On a different note, no cheers from the road-side bystanders and on-lookers. I was expecting more cheering since this is on open road vs closed road (Costal Highway on the PBM route). Only handfuls will clap or cheer. However, Adidas – Nothing is Impossible team at least up-lift the running spirit on two locations along the route by making loud noise with fog horn and shouting. Even at one of the locations Adidas team came fully equipped with run-thru shower which looked more like a torrential rain-pour to me. I avoided this since I don’t like to run in wet shoes!

After crossing the finishing line, I took a short rest at Dataran Merdeka, the gang waited for me. I returned the timing chip thru a person who came to collect and pass me the RM20 deposit. Good service! Took a few photo with my cell phones after calling my wife. Limping back to the hotel with the gang and still manage in time to have the complimentary hotel breakfast at 10:30am!

KLIM2007 was a more professional event organizing compare to PBM but the route was more intimidating and challenging. PBM route was closely 100% to traffic and less ramp.

A long hot shower later, walked to Petaling Street to buy some “bak-kua” for wife and a dial-watch for Yan Yan. Drove back home at 12:30pm but stop at Kampar for the famous chick-bread.

Overall it’s a long hard race but training for the PMB2008 starts Apr 07 allowing myself one full week to rest. And this time, will really aim to finish sub 4h:30m and to run with guts!! ...

Stay tuned for the next running update ..... in the mean time to reward myself will purchase a PSP portable gaming console.