January First.

What a great year for me, 2009 was. And I'm only positive that 2010 would be equally, if not better, awesome.

My great 2009 recap:


Impromptu bungee jumpingMy sister and I and my bestfriend booked a 3 day trip to Phuket just to bungee jump (also because the tixs were cheap) and 2 hours after touching down we headed to the center to be the first jumpers. My sister and friend chickened out in the end, leaving me no choice but to jump alone (as I'd already signed and paid). Traitors!!


Annapurna Base CampThe highlight of my 2009, I would say. The story was straight to the point: met my friend Aiman at the induction program for new executives in my company (july 2008), found out that we both shared the same crazy ideas of traveling, kept in touch and booked for the tickets in April 2009, did not talk about it until August 2009. It was 16 days of absolute hell and heaven. I have never known such extremities existed; some trails and days were so tough that I gave up on giving up, nighttime were as cold as it gets especially at the base camp. But we met good people, ate good food, and enjoyed each other's company.



Flying fox and water abseilingA fun first quarter activities organized by a friend I got to know when I selamber crashed at her house in London 2007 (I went backpacking for 54 days - by the end of that I was brokeeeee and she was heaven sent). This trip is lightweight and fun: a short hike alongside the UIA highway and into the woods, flying fox and then water abseiling. The water abseiling was way too slippery and one poor girl banged her face to the rocks. 

Cycling at Bukit CerakahFavorite Sunday activity: whenever my boyfriend gets an off day, we'd wake up early, entered the park at 7am, rented the RM5 bike, and went crazy for the various routes. The uphills were a torture but worth it once you reached the highest summit. What an awesome view. Plus you get to go to various corny places like taman salju, rumah negeri sembilan and what nots. My favorite was watching the paintball game.

White Water RaftingI am a huge white water rafting fan, and my aim is to do at least one or two white water rafting every year. This year I only got to do it once, but at a new location - this was at Sungai Selangor, tougher rapids than at Sungai Kampar. To be honest, I didn't really enjoy it as we had to stop before attempting the rapids as they were dangerous. I preferred going down the grade 2-3 kampar where there were no interruptions. In this picture I am second from front, right side. We were about to capsize. 
 That was my 2009. Can't wait to do more things in 2010. I've already created my 'training plans' in 2010 and hopefully I would follow them religiously. Maybe I would share them here if I think it's not too embarrassing. I've allowed 2 Off days, while the rest of the week would be an equal running, swimming and biking days. My weekends would be packed mostly, cause I'd be trying to squeeze either a long run, long swim or long bike plus my yoga classes! Wheww! Ni belum tambah kickboxing class lagi aiyoyo.
 I also need to remember I have a life. I have parents I have to visit regularly at Nilai and friends to meet up... this is not as easy as I think.
 How does you training plans look like? 

Chick with Speed

Today I welcomed my pre-loved, 9kg aluminum monster into my life alongside my worn swimming suit and resting running shoes. Picked it up at the owner's house around lunchtime.

When you buy secondhand, the phrase, "you get what you paid for," could be a reprimand you do not need. But I have anticipated all the shortcomings - I know I'm definitely going to get what I paid for - except that my boyfriend thinks I probably paid too much. I have to admit, it stretched my budget a little bit, but it is still below 1 grand.

The frame looks ok, but the paintjob has weathered and flecks of rust could be seen. The tyres look ok, and the owner did mention that I should replace the back tyre. We tested the brakes, no complaints there. Changed the gears, ok as well.

In the evening I decided to try it out. Earlier at the owner's house, I couldn't even ride on it as I was having a hard time getting my feet in the pedals - my experience with bicycle pedals was all the normal flat ones - these were curved upwards, like an encased shoe space.

After a few tries I managed to ride on it. Tested the gears and spent about half an hour cruising around the neighborhood.

What I found out:

1) The gear rings make a periodic clicking sound, especially when I switch into the first gear. I tried going to higher gear and down again, and the same noise appears. Have to get it checked.

2) The saddle feels uncomfortable, but I know that would happen.

3) The brakes are far apart from my fingers to fully grasp them. It hurts when going downhill and I have to brake continuously. My wrists hurt too! At the fleshy part of the palm.

Going to ride them tomorrow and tomorrow until the bike and I feel acquainted. Right now we're like wary strangers.

Anyway today went for a swim. Wanted to do a longer distance but had errands to do. My time is noticeably slower this time and I think it's due to the 800m. I probably swam slower.

Warm-up: 1x100m
Set: 1x100m, 1x800m, 2x100m (fast paced)
Cool-down: 1x100m

Total distance and time: 1.3km, 50 mins

Stretching and strengthening classes tomorrow! Back to back for 2 hours oh yeah.

(yes, I'm on annual leave until the weekends heheh)

Lazy Year End

It's less than one week to the new year. So what have you achieved?

I used to go crazy with new year's resolutions. I am a list person - I make lists of my lists - and there's nothing satisfying for a 'lister' to check things off. My list of 'Things To Do in Year So and So' used to be long and somewhat unachievable. Over the years I have wisened up and wrote down small goals that I know I could reach with only a small push or shove.

I used to write, "Run a marathon," even when I wasn't trained for a marathon. And year by year at the last week of December I would stare at that one sentence and feeling shitty because I am unable to cross it off. That's the downside of an obsessive 'lister'. You chuck out your confidence when you didn't cross out a goal.

This year, though, I had a plan. Instead of putting "run a marathon", I wrote, "run in a race". And I made my goals flexible; I could add them on or rephrase them, no pressure. "Run in a race" is much more achievable than trying to run a marathon, which would take dedication and mindset. So I did. McDonalds run.

And then, inspired, I added another one, "Run a 10k race." So this time around I had a running schedule, and I ran until 10k is an ok feat. So I did, and I remember spending the rest of the Sunday hours walking around the house feeling like I could do ANYTHING. I ran a 10k. haha. Crossing it off the list felt even sweeter.

In fitness, I believe short term goals (run in a race) are better and more efficient than long term goals (run a marathon). My sister, for instance, stopped writing "Lose 10kg in 2 months" and wrote "Cut out sugary drinks" instead. The latter goal was easier, accountable, and gives the result you can see. Then she would add more and more goals, "To use brown rice in all meals" or "Have 3 portions of veggies everyday". These small goals, when crossed off a list, make for a motivating push for my sister who has always been failing on her diets. These goals, she could control. But losing 10kgs, she couldn't not.

Anyway, here's to another year of healthy resolutions, goals and achievements. I hardly put much stock in resolutions now, since I always have continuous goals, but if I were to write my fitness resolutions, it would somewhat look like this:

(January)
- Start riding your bike! (group rides)
- Swim up to 3km (minimum)
- Cut down on eating out
- Have oatmeal for breakfast
- Go for a walk (once also good enough)

Happy New Year, everybody.

Long Easy Swim

Went for a long easy swim:

warm up - 2x50m
set - 3x100m, 3x400m
cool down - 1x100m, fast.

total distance and time - 1.7km, 60 minutes.

The pool was basically empty when I arrived, there were about 3 other people. My timing couldn't be better; it is Christmas weekend and early in the morning. I was practically lapping the water the moment I jumped in, excited like a dog. The empty pool looked so inviting!

I hate the first lap. I always do. I would worry too much about my stroke and my form and my breathing that I would end up dragging. I usually focus after the end of 100m laps. That's when my subconscious takes over and I'm swimming in a trance. Exhale, breathe, exhale, breathe.

One thing I realized about swimming is that, you really need to be okay with the water if you want to be a somewhat good swimmer. A lot of my friends would tell me that they like to swim, but, "I cepat panic je."

The panic is the issue. If you are nervous about having water over your head and around you you're going to have a hard time. Swimming consists of being submerged underwater and slicing through it. That means water is going to be around your face, getting into your ears, splashing into your mouth, sucked accidentally into your nostrils. The feeling is not nice if you've never felt it before. If you panic and sputter the moment water gets into your mouth when you breathe, you're going to waste a lot of energy fighting to stay afloat.

It's just like any other sports. When you first started to play futsal, your toes are going to ache, or turn black, your calves will hurt, your ankles are tender from body contact. But after a while, you barely feel them as you get accustomed to all the aches and pain. Every sport, swimming included, have some sort of an additional baggage you have to endure. And in swimming, if you get over the fear of water, you're going to be okay.

One thing I always tell my friends who are nervous around water is to completely 'drown' themselves. Go to the deep end, try to jump up and down in the water, try to touch the bottom of the pool, play underwater games, get used to the feeling of water all around you. Over time, the water won't intimidate you so much.

Anyway. The weekend is going to be spent bike hunting, and probably some muscle stretching/strengthening classes. Hope all of you will enjoy the long weekend as well.

Slow Run, Fast Run?

I read Haza's post about running slow with much interest.

I have been both. In fact, I am both. I was a slow runner, and I have also been a fast runner. My verdict? Both running style, although produce different timing, give me the same feeling: a sense of achievement and pride.

To be honest I could relate both runner's school of thought. When I was running fast in a race, slow runners bothered me. Maybe not bother, but annoy. I was a young runner, all pride and prejudice, only knowing to pass people and to win. I felt that all my hard work of weekly hard sprints, fast tempo runs, and countless staircase drills were made fun of when I held the same medal my shuffling friends held. I felt that they didn't know the meaning of pushing hard, of not giving in to the cramps and side stitches. I had a friend who, in a middle of a race, stopped to take pictures of flowers. We both later posed with our medals.

Now, I'm a slow runner. Not because of my injuries; I was running slow even before that. I found out that I enjoyed running for hours without getting tired, without stopping. And the only way to do that is to run at a slow steady pace, never breaking the motion. And I've always enjoyed it. Prior to joining all these runs, I have not been doing serious tempo runs for about 3 years. It was all about, well, running. And when I joined big events, it appealed to me that now, I am the slow runner. I am the annoying shuffler who might have demoralized a hard-working runner.

It's a really humbling realization.

Now, I realized: Running slow does not defeat the purpose. A runner is someone who runs, regardless of their speed. Running have different effect on people; people have different running goals. Some run to vent out, many run to lose weight. Some run to find peace, and so on. In a race, all runners want to do is finish. And it doesn't matter when, but you've got to finish. When I was running in PBIM, I spent about 30% of it walking. The rest, I was running very very slowly. I was mad at myself; this was the first time EVER I walked in a race. I hated to be grouped with the rest of these runners who posed for pictures and gossiped on the way. An uncle, who had finished the race earlier and stood by the road, saw me limping.

He said, "Cramps?"
"No," I said, "Knee injury."
"That's awesome!" he exclaimed. "You're going to finish this race with injured knees. You persevered."
I said, "But I'm slow."
He only said, "Respect. I could never do this. What is time?"

I read an article about a race somewhere in the States where they give out Elite medals to runners who finished last in the race. It was the mastermind of an elite runner, who said that he can't fathom lasting that long in a race and still could make it to the end. Used to finishing a race in 2 hours, he is awed by the dedication the slow runners gave. He would have passed out from mental breakdown. It was the best kind of respect from the best kind of runners.

So runners of various finishing times: run the race. It's you against yourself, not anyone else.

Swim Fan

I went for a swim tonight: and I had FUN.

I always hated the first few laps of a swim. It's not like running where your form instantly falls into motion; swimming takes some time to feel like it's natural. I tend to struggle with my form and stroke and only smoothened out after I've warmed up. Reading too deep into the mechanics and dynamics of swimming strokes have turned me into a hopeless novice swimmer. I just didn't know what I was doing, and whether it was the right thing.

Anyway, I did some sort of a pyramid.

Warm up: 2x50m.
Set: 3x100m, 2x400m. The last 50m a fast speedy one.
Cool Down: 1x100m.

Total km and time: 1.3km, 37 minutes.

Tuesday I went for my muscle stretching and strengthening class, otherwise known as Yoga. I do not call it Yoga because Yoga means a mind and body workout, and to truly practice it your body has to be aligned to your mind. This does not happen to me in the classes. I enjoyed these classes simply because they were hard, challenging, and really really worked my muscles. They remind me of the strenous stretching session after my karate class.

Yesterday was no different. The instructor is my favorite, simply because her classes are ALWAYS tough. The first one I went to, I sweated buckets. My thighs ached for one week. Yesterday, after some realllly tough poses, my heart was pumping hard like I just did a fast sprint. I was almost relieved when she said we could rest for 2-3 breaths. I have never felt so mislead my whole life. I thought Yoga was nothing bun a zen dopey workout. This one was TOUGH!

Malakoff Run 12km Dec 20th.

 The race day and the race itself is 90% awesome and 10% hell.

 

 Awesome was because this is the first race I was surrounded with people I know AND love. My dad, who is my bestfriend and role model and good friend and mentor. He's one of my best friends, honestly. I could tell him ANYTHING (and I did - still do). When I was a teenager and started acting angsty and adolescent-y, he adapted to it amazingly. Most parents, (like my mom), would check their kids bag, or read their diaries and prevent them from doing this and that and this and that, but my dad's strategy to raising his 3 daughters is simple: treat them like a friend! My friends started smoking and doing crazy stuff at 14 or 15, which causes my mom to panic and reign me even more tighter, but my dad's response was: "You know it yourself what's good and what's bad. I have told you enough and I have told you repeatedly. I'm trusting you as a young adult to make your decisions. Remember I'm always here for you." I have never let him down. Not even once. I could tell him about my friends openly: who smokes what, who does what with who, and he'll listen with either horror on his face or a smile. He made me feel like I have a 'good' friend that I could relate to while all of our 'bad' friends were doing stuff. 

 

Anyway WHAT am I doing yammering about my dad?

 

 My oldest cousin - abg zual - is also joining. He's an avid gym goer and have only recently started to race. His only vice is eating fried oily food. Other than that, he's somewhat 'healthy'. My boyfriend is also suckered into running the race! haha. Me and him were always arguing about our own sports of choice - he played football professionally before, and I just run - and he always said that running does not have a point and he can't imagine just running without getting a prize or the top spot. But my dad cajoled him into joining and he had no choice but to say yes.

 

 We left subang jaya early in one car. My cousin gave us this Powerbar to try and to me they tasted like mushed chocolate. I didn't enjoy it. We parked at Kiwi Express Bistro to avoid the hassle of looking for a parking and also to meet my cousin and her husband who's joining the 7km run. we boarded the packed bus to the running venue. My stomach started to feel funny. My boyfriend wanted to pee badly. My dad looked like he just inhaled the laughing gas - all smiling and excited. My cousin was rubbing himself all over with this 'ubat berangin' which permeated the whole bus and had some people covering their noses. hehe

 

Leaving the apartment. My dad's vest and harris's tshirt are the only thing you could see.

when we arrived my cousin deposited the bag, while me and my boyfriend looked for the port-a-loos. They were crowded! My stomach was already rumbling and I know if I were to just 'release' them, even teran for a second, they'll, well, you know. But we have less than 10 minutes so I had no choice but to mentally will my stomach to hold on for another 12km or another 3 hours or so. My boyfriend did not manage to pee too. my dad and my cousin thought my predicament was funny and decided to call me Cik Mek Kemut. As in, "lari atas bukit kemut jgn tak kemut... terkeluar kang."

 

I had reservations running this race. My knees hurt. and my PF too. But I figured it was the last race and all... except that I hated racing when I was hobbling all the time. There's no quality in that. I vowed to myself to try to run all the way. Run, no matter how painful, since I'm going to take a 17 week rest after this.

 

 My PF acted up on the second km. My knees surprisingly were okay until the second lap. On the first lap, my PF pain were bearable, and I soldiered on. I lost valuable minutes when I went downhill because I was a tad too careful with my pace... I went realllll slow that many people passed me. the uphills were a killer - no one was kidding when they said the hills would be hell! but I enjoyed it. I passed a lot of struggling people uphill. i just concentrated on my breathing and maintaining my pace. I think i kept to my slow and easy 7min/km - my easy run pace.

 

 all this were ok until I reach the first downhill for the second lap. My knees started to hurt - intensely. my PF at this point had become more unbearable, and that, coupled with my knee pain, made me stop. i think I stopped twice; another one was towards the end, that time slightly longer walk period, about 10 mins.

 

It was then I decided that i MUST stop running in order to recover. No training or running in between races have finally caught up to me; I felt mentally tired, drained of energy and sucky. I could always handle mental running, most of the times I enjoyed it because I know I am capable of beating through it, but I knew it then that I am simply not fit. My pace were not steady, and my breathing were uneven and at times, laboured. This is not how I want to be running for the rest of my life. This is not how I SEE myself running. I was a strong runner. I was a competitive runner. I was someone who enjoyed running, not someone who was wishin for the race to be over with (I was thinking it all the time during the race). 

 

 Having said that, I actually enjoyed the route. I would never step foot at this part of the city, and I'm glad I got to run through it. There were cute dogs, nice aunties in caftans waving us good luck, a house with funky windows, colorful shophouses, and some sort of a peace to the neighbourhood. And the hills, well, have i mentioned how much I love the uphills?

 

 I think I arrived at the finishing area about 1:30. Yes, it's slow. and it's my cross to bear. ButI wasn't bothered. I am going to recover: that is my plan. I am going to bike and swim: that is my plan. When I have plans and goals, I am happy.

 

 I joined my boyfriend and cousin who have already enjoyed their meals, and also my cousin and husband who have also finished the 7km, AND finished their meals, waiting for my dad to finish collecting his food. My dad took it hard: he's been doing a steady 10km but not with hills, and he usually get caught up in race events where he would try to 'tunjuk macho' and start out real fassst. both my cousin and boyfriend passed him on the second uphill. he is finally humbled! I think his time was 1:20.

Why does my dad look sad? itu muka orang sedih naik bukit pancit. i look like minachi pocahontas.

So my running days is officially on hiatus until April. I am actually looking forward to this. i cannot wait to recover well and come back to running a much better, stronger, and faster race. Oh I can just feel me sprinting towards the finishing line already!

 

 and Project Tri will oficially commence January. Or maybe next week if I am joining kookykash biking. Next year Powerman? wooo.