Negative Thoughts...

By Frank

It's 7 days till Macau Marathon 2009. I usually look forward to an event even though I know it's a long and tough one. However this time, not only I'm looking forward to it, I can't help myself from having negative thoughts. In other words, I'm worried and I'm scared.

In throughout my running career, I have always learn to respect the distance especially the marathon. I do not fear the distance of 42.195KM but instead, it tells me or rather act as a reminder on what I can or cannot do. And as I approach my 9th marathon, my respect for it will still be the same, except I fear for something else now. Something of which I do not know how to put in words. Trying to achieve my marathon dream is one, but surviving it will be another issue here.

Frankly speaking, I do not know if I'm ready to run my marathon dream. Only close to 3 years of running, no doubt it's going to be real tough. But once a goal is set, I guess there is no turning back. Returning from a month's layback due to injury and with only 4 months worth of training, things does look bleak.

As a cancer survivor, I have seen life from a different point of view. The ups and downs, victories and struggles, life and death and so much more. I've learn to appreciate the journey through life since that faithful day. I still remember most of them that shared the same ward with me. All of them were just kids, toddlers with most not even 10 years of age. I'm sure they do not know what was going on then, but side by side did we fought together. A few went down fighting and seeing parents shed tears for a lost young one is certainly not a sight that we all want to see.

And on a lonely Sunday today, I went through some of my old photo albums to look back on the journey I had. I look back at my running photos especially those I had with my friends and I even read this blog again from the first entry till the latest. The memories flooded my mind and vision instantly as if they just happened as I went through all of them. I do not know what will happen in next week, but for sure I'm carrying those memories with me even if the one thing I fear happens then.

A New Hope...

By Frank

Nope, not refering to Star Wars Episode 4: A New Hope. Instead, I found a glimpse of hope to achieve my marathon dream at next week's Macau Marathon 2009. This new hope comes in the form of rubbers, mesh, EVA and GEL! It's a pair of racing shoes from ASICS, the GEL-DS Racer VII. Hehehe...

As mentioned in my previous entry on the Penang Bridge International Marathon 2009, I was "poisoned" into getting the ASICS GEL-DS Racer VII upon setting my eyes on it. I have been eyeing on it since reading about it. In fact, the production of this shoe actually came to a halt after the sixth edition. I guess the people at ASICS heard my call for help, hence re-releasing this shoe and boy it came just in time. The shoe actually just arrive in stores last week!

Why did I call this a new hope? I initially had planned to wear the ASICS GEL-DS Trainer 14 for the race. As from what I have written recently on my review on it, I have a little trouble getting into speed with it. It didn't perform as much as I would like it to be. The second choice will be the Nike LunaRacer+. It may be the lightest shoe I have currently but I bought it at a size too small and recently develop some irritation on my Achilles region, probably due to my slightly different running gait now. As for the Saucony Grid Fastwitch 3, though an incredible shoe, I'm still faced with the phobia of getting 2 cramps at once from the loosen laces during my Sundown Marathon this year. Therefore, the ASICS GEL-DS Racer VII instanly became a new hope for me.

The ASICS GEL-DS family. Racer on the left and the trainer on the right...

I'm not going to review the shoe just yet. But initial impression was awesome! A racing flat with a mild medial support, it weights in at about 195 grams. It may be about 40 grams heavier than the Nike LunaRacer+, but it offers great comfort, flexibility, response and not to mention ventilation. It's going to be cool running in this shoe at Macau which is going to be about 16 degree celcius or so on race day. Plus, I simply love the colour combination of white and red. I always do with these 2 colours. With 30KM ran in it, I found no problem so far and hope it continues to do so. With a week till the race, I guess I will probably give it another 20KM or so before it goes into my luggage bag.

Oh and ya. Speaking of my luggage bag, I actually bought 3 bags for this trip. Hahaha... I'm a bag collector actually and am eyeing on a backpack for quite sometimes already. And I don't want to bring my "famous" BBB (Big Black Bag) for this trip as it's bulky and clumsy. Therefore, I bought myself a Deuter Futura Pro 42 which I think should be known as BRB (Big Red Backpack). Not Be Right Back. Haha... Another 2 will be a hip pack and also a camera bag. Wooo... I noticed that I spent so much on bags for this trip. Hopefully I can control my spending when I'm at Macau and Hong Kong. Food is acceptable though. Hahaha...

Penang Bridge International Marathon 2009...

Event: Penang Bridge International Marathon 2009
Venue: Queensbay Mall, Penang
Date: 22 November 2009
Time: 2.30am
Distance: 42.195KM (42.38KM by Nike+ SportBand 2.0)
Shoe: ASICS GEL-Kayano 15
By Frank

21 November 2009. Pre-race day...
I woke up an hour late but I had more than sufficient time to get myself prepared for the early flight to Penang from Subang airport on board the Firefly. Got to the airport at about 7.45am thanks to Jasmine who help drive me from home. Soon later, met up with Choi and Loke and we're off to Penang at 9.10am sharp. Oh yeah, we even bumped into Marvin who is off to Penang for business travel and also to run in the quarter marathon. Slight turbulence on board the airplane which sent my heart dropping a couple of times but we landed safely 45 minutes later.

Our Firefly flight to Penang...

From the Penang International Airport, we boarded the Rapid Penang bus which took us to Queensbay Mall at where we hung around while waiting for Lionel, Pueh Tian and some others to arrive and we had lunch at T-Bowl Restaurant famous for their bathroom settings. And just before leaving, I decided to visit the ASICS shop there which I did not regret as I found the ASICS DS-Racer VII which was just re-released to the market. I was instantly "poisoned" into getting them for my race in Macau.

Then, it's off to Krystal Suites, our hotel where we rested till dinner time at 6pm. As the taxi fare to town was priced at a ridiculous price of RM30 per trip, we decided to walk around searching for food. Took us a while as there were no food stalls around before we settled at a coffeeshop just behind B-Suites for a simple dinner. Chin joined us and we chatted away till about 8pm before he sent us back to the hotel. We each packed a pack of rice back for the extra food we needed. I showered and at about 9.15pm, I tried to sleep but I failed to do so. Choi and Loke was watching the football game between Liverpool and Machester City (final score 2-2). I even woke up once when I heard Liverpool scoring the first goal. Hahaha... Only managed to get myself to dream land just before 10pm. And by 11.45pm, I was already awake.

22 November 2009. Race day...
With less than 2 hours of nap, I was feeling a little wonky. Got myself ready and at 1am, Jeff, Jordan and Lionel came by and off we set off to Queensbay Mall by foot as it was just so near. Weather was perfect as it was cooling with the morning sea breeze.

Jordan, Jeff, myself, Loke, Lionel and Choi ready to take on the bridge...

With an hour to go till race time, we just hung around and did some warm up and stretching by ourselves before making our way to the starting area. Penang Chief Minister, Lim Guan Eng arrived on time on board his Mercedes S Class which took us marathon runners by suprised as he came from the rear. Haha...

At 2.25am, 5 minutes earlier than expected and after a short lion dance performance, the gun went off. Good luck wishes among my friends and off we went. Confetti were sprayed all over as we passed the start gantry and we soon found ourselves on the Bayan Lepas Expressway. Quickly enough, the first water station appeared and volunteers were handing out 500ml bottles of waters to each runner. What a waste as some were seen thrown away with still half filled. I skipped most of the earlier water stations as I have my bottle of Endurox R4 with me. I saw Uncle Sunny on top of an overhead bridge cheering for runners with Amelia and I called out to him. Haha... Sunny and SP from the Waterwall Weekend Warriors passed me here though we exchanged places for a few times later on.

The morning breeze was really cooling as I ran on the coastal road towards Seagate which was the u-turn point before heading to the bridge. It was flat so no issues except for my Nathan race belt which was bouncing all over due to it's free size. It even came unbuckle twice during the entire the race.

Soon, I was already on the Penang Bridge. With the widening works completed, the bridge was now with 3 lanes and brightly lighted. Looking to the end, it looks like a golden dragon. Awesome! And this time, runners are running against the traffic which was a first for this race. I arrived at the 10KM mark which was about a quarter of the bridge at 1 hour on the dot. Feeling absolutely great, I continue with my easy pace. Was telling myself not to push myself for this run is just a training.

Then, it's the journey up to the top of the bridge. Gradient was slowly building but not difficult. By the time I got to third quarter of the bridge, smells from the industrial area started to attack my nostrils but they were manageable. Arrived at the end of the bridge, did my u-turn and off I make my return to the island. Exiting the u-turn point, I spotted Jeff on the opposite side. He was still looking good.

As I ran here, I kept looking down on the road as the vision of the long bridge can be pretty disturbing. I continued running and running with my Endurox R4 still in hand. It took me a while to finish it (finished at about 23KM mark) as I only started taking it at the 7.5KM mark earlier with small sips every 2.5KM.

Nearing the start of the climb, half marathoners were seen flooding the bridge already. But it was of no issues as the bridge was really wide. I navigated through the crowd with ease and soon spotted Andy who was among the half marathoners. Blabbered a few words before I continued on. Nearing the end of the bridge, I saw the signage pointing to Gelugor indicating 1KM to the turnoff. Last year's route immediately flooded my mind as this was towards the end of the race. But this time, I had another 15KM or more to go. Darn...

Exiting the bridge towards the Jelutong Expressway, this is where it all began. My right hip started to hurt and my weak legs are starting to feel the weight of my shoe. Continued running with a slower pace and tried to flex my right leg as I ran. When I got to the e-Gate building which was the u-turn point for the half marathoners, I together with the rest of the full marathoners had the whole expressway to our own again. The long stretch of this expressway was a killer but it wasn't an issue for Lionel as he was seen making his return already towards the finish line. He was looking great and there wasn't any fatigue look on his face.

I took my first walk soon later as I didn't want to risk the pain on my right hip. But not wanting to allow the buildup of lactic acid on my legs, I chose something like a lamp post shortly at the front to indicate myself to run again. It was like a short 15 seconds to 20 seconds break. And I did this for all my walks later. There were 3 flyovers heading towards the u-turn point at Gat Lebuh Macallum which runners have to tackle again on the return trip. Though not steep, it was still a problem for the weaken legs. I just want to get it over with as soon as possible.

At the second bridge, while walking, I spotted Choi coming in from behind. I waited for him before I started running again. I tried to pace him, but I failed after less than a kilometer with him. I tried to maintain my sight of him which I did but not for long as he slowly disappeared after the u-turn. As I made my way back, I spotted Loke, Jeff, Chooi Wan, Terence and Ngae. Told each of them the u-turn point is not too far away as a sign to motivate them. As for me, I'm still mixing running and fast walking.

When all the flyovers are at the back finally, I was looking forward to the sight of Tesco and then e-Gate. And when I passed those, I kept looking at the Penang Bridge. The sight of it getting larger and larger was really a motivational sight indeed. And when I finally put it at the back of me, it was then Eastin Hotel's turn. This was a long wait as it was hidden from sight due to condominiums around. But when I saw the 40KM marker, sights of relieve indeed. Though still mixing running with fast walking, my runs were slightly longer and at a faster pace.

It was when I entered Jalan Aziz Ibrahim that I decided to run all the way to the end. And when I ran around the roundabout at the Queensbay area, memories of me cramping up at last year's edition filled my mind. Confident that it will not happen this year, I ran the stretch heading towards the finish line with others cheering from the side. I eventually finished this grueling race from where I started in 04:47:24.

I soon bumped into Choi who completed some 6 minutes ahead of me. Soon it was the others from Terence, Ngae and finally Loke. Congratulations to Loke for achieveing his sub 5 hours timing. Rested for a while and refueled with some bananas with Henry at the rest tent before we decided to return to the hotel for a good rest before returning home on board Firefly again at 1.10pm.

Front view of the finisher's medal...

Rear view of the finisher's medal...

The rear print on the finisher's t-shirt...

A huge CONGRATULATIONS to Lionel who ran a blistering 03:31:56 race. It was much quicker than his targeted 03:40:00 and though he can hardly walk after the race, I guess it was all worth it for "Pain is temporary while glory last forever". And to both Henry and James who completed their maiden marathon, congratulations too. Not to mention the organisers for the Penang Bridge International Marathon 2009 for they did a remarkable job this year. Though not perfect, it was a huge improvement over last year and it may even go down as the most successful Penang Bridge International Marathon ever to date. I guess all the feedbacks gathered especially from Facebook was really worth it.

As for me, I'm glad my 8th marathon is now over. Tough one but happy with my time though I guess I took it too easy which may have contributed to my hip pain. At the moment, I'm not too sure what's the issue behind it. It may be iliotibial band or the piriformis but I hope it's none of those for my main showdown is 2 weeks from now. So right now, resting is part of my game.

Number 8...

By Frank

2 down, 1 to go. That's the number of races remaining before I give it my all at Macau. Come this Sunday will be my third run at the Penang Bridge. The first was a half marathon organised under the highway authorities in year 2007 while the second which was last year was organised by the Penang state government. And my current marathon personal best was achieved at last year's edition. This year, I will be returning to run the full marathon once again, and it will be mark as my 8th marathon in my running career.

The marathon will take runners on a new route this year although most of the scenery and areas that runners are going to pass are pretty similar. Lots of feedback were taken and studied in the organiser's Facebook site, so we runners are hoping that this will be the best ever if not a major improvement for the Penang Bridge International Marathon. The past few years were just not up to par. A new start time of 2.30am for full marathoners and with an hour to spare before the half marathoners kick start their run, let's hope that there won't be any "human wall" problem. Not to mention hydration issues during the run.

The full marathon route...

I received the race pack via courier last week. Opt for the service with a RM10 service charge as I didn't want to rush over to the collection center for I fear a long wait for it. Will say that the contents of the race pack was just all right. And although the vest, a first for this race is really nice and of an acceptable quality, the size was just on the smaller side which left many runners frustrated. It fits me, but however I wish it was a little longer in length.

Contents of the race pack...

Will be leaving on Saturday, a day before the race on board the Firefly with my travel and training mates of Choi and Loke. This is my first ever time taking a flight to Penang. Haha... Will be putting up with both of them at Krystal Suites once again. Chee Kong who is suppose to join us pulled out the last minute as he bought the wrong flight tickets and also due to work commitments. Sigh... But anyway, lots of friend will be there too like Chin Ann, Lionel, Pueh Tian and many more. And therefore, looking forward to some good food together.

As for my target this year, which most of my friends are asking, I'm just targeting an injury free run. No time target nor will I be trying anything new. I'm taking this as my last long run before Macau Marathon 2009 which takes place 2 weeks after this race. Will save everything up for something bigger and hope I won't suffer or deplete too much of my energy here. Most important is to have a quality long run coupled with fun with my friends. So see you at Penang this weekend!

ASICS GEL-DS Trainer 14...

By Frank

The ASICS GEL-DS Trainer 14, which looks and feels like the ASICS GEL-Kayano 15 is a light weight performance trainer which weights in at about 290 grams. Categorised as a stability shoe, it is suitable for those who pronate slight more than 15 degrees and for those looking for arch support. Handsomely built, my version came in white, black and red in colour which I believe is the second batch.

The ASICS GEL-DS Trainer 14...

Medial view of the shoe...

Lateral view of the shoe...

The shoe's built is a solid one. What is found on the ASICS GEL-Kayano 15 can be found on the ASICS GEL-DS Trainer 14. The upper is built on ASICS Biomorphic Fit Upper system which provides superior fit and function where the shoe wraps around the wearers feet. I find it to extremely comfortable even with the missing PHF (Personal Heel Fit) memory foam. Instead of it, ASICS replaced it with just a common foam which I find it to be a great choice as it's just as comfortable and protective for the Achilles region while at the same time reducing weight. Same goes to the tongue. A thinner padding is used while still providing the necessary support.

In order to reduce weight, I notice there were a few overlays layers lesser compared to their standard trainers thus providing a reduction in weight and also better ventilation. And coupled with the ComforDry Sockliner, bacteria and fungus growth are kept at bay. Standard with all ASICS shoes now is also the Asymmetrical Lacing Design where the laces are tilted to a side for a more natural movement for the metatarsal and tarsal bones, especially when the wearer flex. However, when it comes to flexibility, I was actually pretty upset with it as it wasn't as flexible when wearing it compared to by pushing by hand. A shoe of this caliber, I have expected more from it. However, it did got better with every run. Maybe it just need to be seasoned. Hmm...

Asymmetrical Lacing Design...

The midsole, like any other ASICS shoes are built on top of their GEL cushioning system coupled with Solyte midsole material. There isn't much GEL used in this shoe due to it's low profile. The medial support built on their firmer EVA rubber call DuoMax is present at the entire midfoot section which is a welcome design. With the addition of the gender specific Space Trusstic System arch support, it really help control the pronation rate.

GEL cushioning...

Solyte midsole material...

DuoMax medial support...

The outsole is built on top ASICS High Abrassion Resistant carbon rubber which provides superior durability. However, as ASICS version of carbon rubber is much harder compared with other brands, I do find that my mid foot strikes to be just on the little uncomfortable side. Probably due to the low profile design and also lesser GEL in it. Not forgetting that this also caused some discomfort on the arch as with each strikes, the medial support tends to "knock" onto my arch. But it may be for the earlier stage only as ASICS shoes normally require a run in first.

The shoe's outsole...

For those who likes the ASICS GEL-Kayano 15 but am uncomfortable with its weight, then the ASICS GEL-DS Trainer 14 is a good alternative. It may have its hits and misses and it's still a good shoe although I really expected much more out of it. It retails at a recommended selling price of RM429.

Comfort: 8.5/10
Cushioning: 7.5/10
Design: 8.5/10
Flexibility: 7.5/10
Weight: 8/10
Overall: 8/10

Powerman Malaysia 2009...

Event: Powerman Malaysia 2009
Venue: Seri Manjung, Lumut, Perak
Date: 8 Nov 2009
Time: 7.30am
Distance: 11KM run, 64KM bike, 10KM run
Shoe: Nike LunaRacer+
Bike: Merida Road Race 905-Com
By Frank

In the year 2007, I told myself that I would really like to join the Powerman Malaysia in the year 2008. That didn't happen. Then in May 2009, the chance came when I was "poisoned" in getting a road bike. And so, registration was made and the day finally came for my duathlon debut, jumping straight on to the Powerman scene!

About Powerman Malaysian 2009
Powerman Malaysia held at Seri Manjung, Perak is regarded as the hottest race in the International Powerman series. The race is divided into 2 categories, an Individual Long Distance and Sprint event. The Individual Long Distance will take athletes on a 11KM (2 X 5.5KM) run, 64KM (2 X 32KM) bike and finally a 10KM (2 X 5KM) run. The below is my experience in the Individual Long Distance event.

Start, finish and transition layout...

The run route...

The bike route...

7 November 2009. Pre-race day...
I have been to the town of Lumut but that was years ago and therefore will still need someone to guide the way there. I opt to follow Keat Seong and Jennifer instead of following the others which were heading to Kuala Selangor for seafood lunch first. Our journey started at about 8.45am from KDU College. The drive was smooth but upon reaching the Sungkai interchange, we were both greeted by a suprise. A police road block! Both myself and Keat Seong were flagged down. Keat Seong pulled to the side and seeing that the police did not flag me down properly and that he wasn't paying attention, I slowly drove off. Hahaha... We were soon reunited when I waited at a rest area just at the front. Glad he wasn't penalised as we were both actually driving according to the speed limit although at certain point like overtaking and rolling down the hill, our speed did went up to 120KM/h.

Annabelle, my neighbour's dog gave me this look before I left for Lumut. Now is that a good sign? Hahaha...

Keat Seong leading the way...

Reaching Seri Manjung after a 3 hours drive, we immediately went for lunch before proceeding to the MPM Mini Sports Complex to collect our race timing chip. We then checked into Lead View Hotel. Since it was only about 2pm, we decided to take a short rest while waiting for the rest to arrive. I prepared my race stuff and went down to purchase some food and drinks for the next day.

At about 4pm, the 3 of us left for the sports complex again to meet up with the rest and also to attend the race briefing. Steven my hotel roommate who cycled a total 219KM to support us arrived safely. It was there that we also learnt that Victor who just bought his spanking new bike for this race and has yet to pedal any distance, crashed pretty badly 200M from his house in the morning while on his way to meet up with Ngae. He suffered bruises on his left side of his body and needed 6 stitches above is left eyebrow. But am glad that he is OK. He did however came to support us. Further surprise, I even bump into Adrian Mok who just arrive from Singapore! What a long drive. The briefing started shortly and athletes were briefed by Melody from Quick Release, the event coordinator for this race. Short, simple and straight to the point, it was all done in less than 30 minutes and off we return to the hotel to pack some stuff before heading out for dinner.

Contents of the race pack...

All of us had dinner together at the town of Setiawan. A simple Chinese dinner that took an hour plus to be served, we all spent time in chatting away. Honestly speaking, the dinner did not fill me up but was glad lunch was a good source of carbohydrates for me. Was a little worried that time if the amount will be sufficient for the race the next day, and so back at the hotel, I had a light snack before turning in at 11pm.

8 November 2009. Race day...
I woke up as early as 3.30am. While Steven was still asleep, I had plenty of time to myself in getting myself ready which I did at 6am. Steven who is suppose to take Victor's place in the race, noticed a punctured to his rear wheel and so had to rush to get his tube replace at the last minute. I proceed to the race venue first at 6.25am and check my stuff into the transition area and soon met up with the rest for some photos. I had a good warm up followed by dynamic stretching before I head to the starting point at the wide main road. Grouped together with most of the guys and just chatted away till I notice the pistol pointing up the air! It was time!

At 7.30am sharp, the pistol fired and off 500 plus athletes went. As I started in the middle of the pack, I had to manoeuvre myself through the athletes. I had no problems doing so as the roads were really wide and at 500M into the run, I was already a free runner. But guessing my heart rate is still not up to point yet, I gave it another 500M before I went for it. Fom there on, I took Tony's advice and went at my 10KM race pace, something I put to test again after a successful Nike+ Human Race 10K 2009 a couple of weeks ago.

The run took us athletes on a totally flat course around the Seri Manjung housing neighbourhood with 2 water stations placed around the 2KM and 4KM mark. With the traffic police doing the job pretty well, I had no problems running and eventually completed my first loop in about 27 minutes without water. I went even faster at my second loop grabbing a cup of water to wet my mouth about 1KM from the transition area. As I near the stadium entrance, I heard someone calling out my name. Look back and saw Chin Chin who was doing the Sprint event. Thanks Chin Chin for the cheers. Into the transition area I went and I clocked 50:11 for my first run. With this, I believe I broke my 10KM personal best which I did 2 weeks ago at Singapore. But I am not taking it as this isn't a 10KM race.

Took me about 4 minutes to get into my cycling gear. As I was a bit nervous, I did not tighten my cycling shoes properly, hence causing me to stop twice as I pushed my bike out. Out of the stadium, I took 3 cups of water and a banana before getting on my bike. Was peeling my banana with my mouth as it came with the stem. And it tasted so raw. *blargh*

I decided to go all out for the first half of my bike leg. With the banana finally resting down in my stomach, I went for it. The roads were open to traffic but again, the traffic police did a wonderful job here. Though the roads were a litle bumpy with cracks at certain place, I was glad there isn't any pot holes around, or maybe that I didn't notice it. First major attraction was the Venice of Perak. Didn't really notice it or maybe shall I say that I do not know what it is. Hahaha... But it's about 3KM from the stadium. Then it's a ride in between oil palm plantations before arriving at the Lumut Port, some 10KM into the ride. Over here, a Malay cyclist came beside me asking me to drop my gears as he noticed that I was pedalling on the biggest gears. I politely obliged but only dropping by a few as I'm not good at cadence and had to rely on power.

The first bridge came into view shortly which I manage to climb with ease. Shorly later, another bridge too came into view which is nothing compared to the third, the Raja Permaisuri Bainun Bridge. It was a steep and long climb for those tired leg muscles. At the top of it, I was rewarded by the drop which I happily pedalled full strength down it. As I went down, I noticed Raymond making his return trip. Now I know where he was as I did not seen him after the start. He was indeed fast. And just before the u-turn point at the junction leading to Damai Laut, I spotted Lynn making her return trip too. She's pedalling all right and was glad that there was no "pain" written on her face.

Made my u-turn at the 16KM mark, grab a bottle of water from the station here and off I go. Took my pack of raisins here which got stuck in the box. Tried to dig it out, thus causing me to slow down. Some raisins ended up as casualties though as there were dropping out from the box onto the road. Hahaha... Saw Keat Seong and John making their way to the u-turn point shortly later and I told myself, "Here they come". As expected, no matter how fast I run and how big the gap I build from them, they will catch up for sure in the cycling leg. And at the Raja Permaisuri Bainun Bridge, Keat Seong called out to me. I could only replied him with "Go Go" as he overtook me during the climb when I was huffing and puffing. Soon he disappeared. Darn his TT bike!

About 25KM into the ride, John too passed me though I managed to stick with him for a while for a short chat. Then he too disappeared. Just shortly in front, I noticed Steven at the side. I gestured to him and he replied that he suffered a punctured. Sigh... Back at the Venice of Perak, I exchanged places with Lesley a few times before I eventually powered myself back to the stadium area to start my 2nd loop. However, just before doing so, I spotted Lynn again and moved along side her to give her a thumbs before making my u-turn.

"Here we go again", I told myself. Though I started my second loop well, still exchanging places with Lesley at times, things took a slight turn as I approach the Lumut Port. I can feel both my quads starting to harden as I pedal and as Lesley passed me here, I decided that I should save my legs here for the final running leg later. Took my supply of Endurox R4 here hoping it will give me the boost I need later.

Arriving back at the Raja Permaisuri Bainun Bridge again, I was already struggling to climb it. As I descend from it, I pop in a pack of AccelGel which I spilled a little as I tried to tear it open. Down it wit a bottle of water which I grabbed after the u-turn point, I just told myself "Just another 16KM to go". That's of course only for the bike leg though. Andrew Chan came from behind shortly and called me out. I joked to him saying that I'll beat him at the run leg later and he shouted back "Never". Hahaha... I also spotted Saya, Jennifer, Shih Ming, Lee and Kel Vin heading to u-turn point before out of no where, Poh Seng passed me and soon disappeared.

I was on cruise and economy mode all the way back to the stadium hoping my legs will recover a little for the run. And just before the turning to the Venice of Perak, Michelle passed me. No intentions to follow a strong cyclist, I pedalled on my own and soon finally, I entered the transistion area after a time of 02:16:12 on the bike (total 03:10:28). Took me about a minute and half to get into my running gear again, grabbed the balance of the Weider IN jelly gel with a few cups of isotonic drink plus water and started my run. Didn't want to rest too long as I learnt from the simulation done. Started with baby steps before upgrading to jogging pace.

Felt uncomfortable and 1KM into the run, disaster struck. Cramp on my left quads which led to the left hamstring cramping up too. Quickly limped to a nearby bus stop to catch hold of the railing to support myself and tried to stretch to relieve the pain. Saya passed me here asking if i was OK? Told her I was and ask her to move on. My cramp experience at my Sundown Marathon 2009 helped me here as I did not stopped very long as I restarted with brisk walking. Though painful with every stride, it eventually went off. I took water from both stations here but I was hoping for isotonic drink instead. I needed sodium and sugar that time. As I approach the stadium, I passed Poh Seng who was reduced to walking. And in the stadium, I joked to Wai Mun who was resting the side that it was suffering!

Completed the first loop without stopping, minus the stop for cramp ealier on and started my second and final loop by bumping into Andrew Chan. I went beside him with a cheeky smile and told him that I kept my promise that I beat him in running. Hahaha... He was experiencing some lock up too, and I told him that we go together. However, he was forced to stop when his the pain got to him. I moved on without him as I know that it will happen the same to me if I stop. But, deja vu struck at the same place where I cramped up earlier. This time, my right quads lock up. Mixed running and walking instead to shake it off, which didn't really help as I did walk for about 5 times. It was only after the final water station, that I went a little faster knowing the finish line is just ahead.

Into the stadium I went and onto the running track, I could see the finish gantry. And as I made my way onto the carpet which leads to the finish line, I saw my friends from Lynn, Saya, Keat Seong and Tey waiting at the opposite side. And to my suprise, the marshalls put up the finishing ribbon which I though are for the top finishers only. Never have any experience with it and don't think I will have the chance in the future, my mind just went blank and my emotions took over as I grabbed the ribbon as I crossed the finish line in 04:23:18 and earned the title Powerman!

Joy turned into agony after I crossed the finish line as both my quads gave way and soon needed help from the medics to keep me standing. Went sprawling down on the ground when 3 personnel from the St. John Ambulance came over to help me with ice. Victor and Tey was happily snapping away as agony was written all over me. Keat Seong too came over as he sprinkled cold water on me. As I got better, I allowed the medics to carry out their duties with others as Steven came to help me up. I took 2 bottles of water but it wasn't enough and I went searching for isotonic drinks which sadly was no where to be seen. White spots were starting to form on my vision, as I quickly made made my way to the fruit station to munch in a few slices of watermelon before making myself back to my friends, just in case I collapse. Keat Seong came over to help me to the bench and cool me down later which I'm really grateful. I soon recovered after 20 minutes or so, and eventually packed up my stuff and return to the hotel with the others for a rewarding shower.

Front view of the finisher's medal...

Rear view of the finisher's medal...

We all checked out from the hotel at 2pm and made way to the nearby McDonalds for lunch. I ate more than the others as I needed to replinish myself for the drive back home. Shared our race experience till about 4pm before we bid everyone farewell. And with this, comes an end to my duathon debut. Congratulations to all finishers despite the time and especially to the first timers from Lynn, Chin Chin, Kel Vin and Poh Seng. Let's DU it again next year!

My overall split timings...

Post mortem
Overall, I enjoyed the race. The weather was actually within acceptable range for me as the simulation done at Putrajaya was even hotter. Maybe my weekday runs that starts about 3pm did help me on this too. And not forgetting the event committees for they did a rather good job on the overall quality of the event.

I ran a blistering 11KM, suffered cramps, completed the race within the qualifying time, earned the title Powerman and seen stars (from low sugar). What can I ask for more? Truly an experience.

Acknowledgements
My many thanks to the followings:
- Adele and Melody from Quick Release for handling the registration process and also the change of categories for my friends.
- Tony: For arranging the accomodation and also the simulation leading to the race. Not forgetting the advices given.
- Keat Seong: For leading the way to Lumut with Jennifer and for the advices and concern given. Not forgetting the assistance given when I needed it after my race.
- Steven: For advices given before the night before the race and being such a easy going room mate.
- Tey: Truly a photographer like no other. Thanks for coming all the way for taking everyone's photo and also to support.
- To the rest like Lynn, Chin Chin, Michelle, Saya, Shih Ming, Siok Bee, Yap, Wai Mun, John, Lee, Meng Lian, Kel Vin, Pathma, Poh Seng, Raymond, Victor and many others, thanks for it has been a wonderful trip and experience together.

I DU...

By Frank


Come this Sunday, 8 Nov 2009, I will make my debut in the duathlon scene in the Powerman Malaysia 2009. Instead of participating in the mini duathlon first, I jump straight into the ultimate version, a race that will take me on a 11KM run, 64KM bike and finally ending with a 10KM run. Sounds interesting, but believe me that it's going to be tough.

I haven't been cycling ever since completing in the KRI Century Ride 2009, Merdeka Criterium Race 2009 and also a Powerman simulation. With a qualifying time of 5 hours, it's going to be tough especially with the hot weather there as I heard from past participants. Though the route is almost flat, I foresee that I will suffer especially on the last 10KM run. During the simulation organised by Tony not too long ago, though I ran at a blistering pace at the first run, my legs almost lockup entirely after the 60KM bike. A different set of muscles used during cycling just entirely "woke up" after a long slumber and this is what caused the lockup. Therefore with advice from Tony, I will have to whack on my first 11KM run on race day to build up a cushion for myself as there is where my strength lies and then to pedal normally for the bike leg. This plan of his might work well for me and I decided to use it in order to complete the race under 5 hours though I will foresee that it will be very close.

Since it's my duathlon debut, enjoyment and experience is what I am looking for here. As with the earlier Nike+ Human race 10K 2009, this will be part of my training regime for the upcoming Macau Marathon 2009. And to my friends like Lynn and Chin Chin who like me are making their duathlon debut, have fun and good luck. But most important is, to take care. See you all at Seri Manjung this weekend!

Terry Fox Run 2009...

Event: Terry Fox Run 2009
Venue: Tapak A, Lake Gardens, Kuala Lumpur
Date: 1 November 2009
Time: 9am
Distance: 3KM or 5KM
Shoe: adidas adizero Tempo
By Frank

It's the time of the year again when everybody from all walks of life, young and old come together for a run walk event to honour Terry Fox and also for cancer research.

All for a good cause...

I was initially suppose to join the Genting Trailblazer event which happen fall on the same day. I eventually happily opted out after Chee Kong said that he intends to partner Mei Ee as even without it, I will still make my way to the Terry Fox Run. In the end, all 3 of us ended up at the run. Hahaha...

I ran a 19KM run before hanging out at the Bukit Aman carpark chatting away with friends while waiting for the event to kick start. I have earlier gotten myself the t-shirt from Amelia so there is no rush. Thanks Amelia! The t-shirt this year is black in colour which I somehow disagree on. To me, the pureness of white is the colour to go especially for a charity event which represents cancer research. Although I do understand the t-shirt is the same elsewhere in the world, black was a heat absorber especially in the hot and humid country of Malaysia. But still, this t-shirt will add to among my collection as all in all, it's for a good cause. So in the end, instead in the sea of white, we have a black sea this time. Hehe...

Mr. Terry Watkins and the organising committee...

I proceeded to the the start venue at Tapak A with Choi and Lionel some 15 minutes before the start at 9am. Just in time for a short speech from Terry Watkins who flew back from Bangkok just to join in this event. Soon after, the air horn blasted away to indicate the start.The air horn sounded twice this time which indicates a staggered start to help in crowd control although not much. Those on wheels like roller blade and skates are let go first before the runners and walkers. While pasing the start gantry, most of the people tried to touch it which eventually caused it to collapse. Luckily, it's made of balloon material. Phew...

Oh no... There goes the start gantry...

Instead of joining the huge crowd for the 3KM route, myself and Choi opt just for the 2KM which brings us to Carcosa. Lionel opt to have a rest though as he ran a pretty long distance earlier. Just an easy run with only 2 of us on as the volunteers look on. We eventually stopped at an intersection just before the boat house to see the other runners coming in.

The crowd making themselves up the hill at the start...

Muffins galore...

We then proceeded back to the start venue for some light refreshments which was excellent. Muffins, buns, bananas and mineral water were served and there were all served with a smile. The ever famous Milo van had a long queue to it and therefore, I just drank more water which was just as good as the weather was really hot! Soon after, Chee Kong and Mei Ee came by and we were joined by Pueh Tian, Niki, Andrew and Yin Yin. We were too reunited with Lionel. Soon after when the crowd was forming back again, we made our way back to the car park for a short rest before heading home.

I felt this year's edition of the Terry Fox Run was an improvement over the previous. Though held at the same old venue which I felt couldn't accomodate the large number of participants, I felt it was more organised with the usual smile from the organising committee and volunteers. But still, sorely miss will be the certificates and also seals which disappeared since year 2007. I do hope they will bring it back as it does serve as an important memento to most of us, especially cancer survivors like me. All in all, well done again to the Terry Fox Foundation for making this year's event a successful one. And also thanks to everyone who attended the event and also to those who purchased the t-shirt for you all gave the fight against cancer a major boost. Till next year....