BH G5 - A New Century Begins Now...

By Frank

OK OK... I managed to keep this low profile long enough. I had the intention to upgrade my road bike since I completed the Powerman 2009. Although I really like my Merida Road Race 905-Com, I have to admit that it couldn't satisfy me. The bike was a really value-for-money buy, but I kind of struggle with it especially when it comes to climbing. No idea why, but it's certainly a poor climber that even my brandless steel mountain bike from my past is even much better. Besides, the crank was damaged during my fall at the recent Malakoff Interstate Fellowship Ride 2009/2010. It's possible to change just the crank, but since my intention of an upgrade is there, why not just change the whole thing?

And so the decision was made after Powerman 2009. I didn't inform anyone on this though. Back to the drawing board I went, doing my research from the Internet and scouting some models out from the local bike shop. I'm not really good at road bike technologies so I did my own studies and shortlisted a few bikes.

After close to 2 months of homework, I finally shortlisted 3 models which are the BH G5, Scott CR1 Pro and Cervelo P2C. The Cervelo P2C which is a tri-bike looks super cool but I later omitted it from my list due to my riding preferences. With 2 bikes left, I got really confused with the BH G5 and Scott CR1 Pro. I don't deny I'm leaning towards the BH G5, but the Scott CR1 Pro didn't fail to interest me too, especially when it comes to price.. However, I am a little suspicious with Scott's frame built and geometry. Therefore with this, I finally let the cat out of the bag and went for advice from Eugene, who has an in-thing for bikes. With about 3 weeks of advice from him and with me running to and from each shops to compared both bikes, I finally settled for the BH G5 as my suspicion for the Scott CR1 Pro is proven correct (no offense to Scott fans and riders). Besides, the geometry of the BH G5 suits me better for my needs according to Eugene.

The BH G5 Global Concept frame...

Bike building in progress...

BH (Beistegui Hermanos) is a Spanish bike company and is currently sponsoring the Team AG2R LaMondiale. The frame designed in Spain and USA is built from Taiwan I guess, where most bikes comes from. The BH G5 Global Concept frame being the highest end from the BH family, weights in at about 810 grams. I built the BH G5 from scratch due to budget constraints. Therefore, I selected the components based on my needs and budget too. In the end, though scaled down, I was really happy on how it turned out as initial ride with the bike took my breath away as it sent me "flying". The specifications are as follows:

Frame: BH G5 Global Concept size S (54)
Fork: BH Global Concept by Edge Composites
Shift levers: Shimano Ultegra ST-6700
Brakes: Shimano Ultegra BR-6700
Front derailleur: Shimano Ultegra FD-6700
Rear derailleur: Shimano Ultegra RD-6700
Bottom bracket: Shimano Ultegra SM-BB6700
Crank: Shimano Ultegra FC-6700 Standard 53-39T
Cassete: Shimano Ultegra CS-6700 12-25
Chain: Shimano Ultegra CN-6700
Headset: FSA Orbit CE Plus Carbon
Stem: FSA OS 120
Dropbar: 3T Ergosum LTD
Saddle: ISM Adamo Road Race
Seatpost: BH Global Concept IST Carbon
Pedal: Look Keo Classic
Tires: Panaracer Closer
Wheelset: Mavic Aksium
Weight: 7.89KG

My new ride weights in at 7.89KG...

With the new bike, I do hope to cycle more this year unlike last year. A wake up call from Keat Seong on new year's eve did remind me on how weak I am in road cycling. And hopefully with this wake up call and new machinery, I'm able to perform better at cycling events this year, and also the main one at Powerman 2010. Let's pedal!

The BH G5...

New Balance Pacesetters 30KM 2010...

Event: New Balance Pacesetters 30KM 2010
Venue: Padang Merbuk, Kuala Lumpur
Date: 17 January 2010
Time: 5.30am
Distance: 30KM (29.4KM by James Garmin Forerunner 405)
Shoe: Nike LunaRacer+
By Frank

The New Balance Pacesetters 30KM was originally known as Great Eastern Pacesetters 30KM. With Great Eastern pulling out, the event name was changed accordingly. The original venue for this place was suppose to be at Putrajaya but was changed instead to Padang Merbuk due to authorities issues.

To run or not to? That was the question I was asking myself. My friends who knew my condition had all asked me not to since a couple of weeks ago. However, as this run has a special meaning for me as it's my beloved Sky's death anniversary and it's his second this year, I left till the very last minute to decide on whether to put on my running gear.

I arrived at the Bukit Aman car park as early as 3.30am with no single soul around. Arrived early to park at my usual safe spot as there has been cases of break-ins lately. Better be early and safe rather to suffer the consequences. I did some test of my own to see if my left knee was behaving and it was. Though not as smooth, it was pretty acceptable. Even the test of running up and down at my home's staircase earlier before I left was all right. Therefore at 4.30am, my decision was made. I geared up only to be spotted by Keat Seong who came over for a lecturing session followed by Jennifer. I know they meant well but sometimes, I just have to make my own decision.

The race started sharp at 5.30am and I started from the middle with Choi, Jeff and Loke. Had a little problem navigating through the start gantry as it was very narrow and placed right in the middle of the car park. Knowing I will suffer later, my strategy was to run as fast as I can, for as long as I can.

Out of Padang Merbuk, runners were taken to the National Monument before heading towards Bank Negara followed by the usual Kenny Hills route heading towards the Duta Highway crossover. I was literary on race pace here till I hit the Tijani 2 apartments when pain started to creep in a little. That's just about 7KM in the race. But was lucky that James arrived in time and we paced and chatted together. While doing so, Saya and Shih Ming blazed past me. Choi too past me later at the 8KM mark.

Chatting with James did help a lot and we continued to do so till about the 10KM mark where he left me as I slowed a lot. I was still running but runners are starting to pass me. Besides my left knee hurting, both my upper feet was hurting too. The huge timing chip was a contribution to it but the main course lies with my running shoe. The tongue was shifting around and that left my upper expose to the laces. I had to stop to readjust a few times.

At 12KM, just behind the Petronas station at Sri Hartamas, Keat Seong passed me and ask if I was all right. Told him not to worry as we continued on our own. Soon, Henry and Foo too passed me. At 14KM mark where the Hartamas Taylor's College is, is where I started walking. Legs were already out of shape here and therefore, it's better to walk aiming just to complete the run. Shortly later, Jennifer passed me and asked me to take it easy.

Continued on towards the Matrade Tower. It's here I saw the St. John Ambulance's ambulance and I was really tempted to hop on. I did not. But it tested me again at the Inland Revenue Building when it appeared again. "NO", I told myself and soon found Chin Ann passing me at the Duta Highway crossover.

20KM marks the entrance to double hills. Going up is always a friendly option for the knee and I used the opportunity to run here. However, it was a run walk combination. Jalan Bukit Tungku is a stretch that I have never run before and the PowerBar people was distributing their energy gels here with Raymond Ng marshalling. I walk all the way down to the Tijani area and soon found Michelle passing me.

At 24KM just before the exit to the Mahameru Highway, Terence and Peter stop by for a chat with me. Good to have them but I told them to carry on as time was ticking. At 25KM, Yen Erl caught up with me and too stop running and chatted with me till we arrived at the National Monument exit.

Though I can see the finish line, there was still another 3KM to go as I need to tackle the Bank Negara route again. I was already out of the 3:30 qualifying time by then but that doesn't matter to me. I just continued on and by the time I arrived back at Padang Merbuk, I jog a little and finally completed the run in 03:56:28, my personal worst for a 30KM run and also slower than my marathon personal best. Hahaha...

Front view of the finisher's medal...

Rear view of the finisher's medal...

Despite my results, I was actually pretty happy that I actually completed it. Painful for sure, but I'm glad I choose to run. Things will be a lot worse if not for my friends around pushing me as I ran and walk. Not to mention that I met a lot of my blog followers who frankly speaking, I do not know them. But it was great to be introduced. And to my concerned friends, no worries there. I did not push myself over the limit and managed to make it back safely. With 3 weeks till the next run, I promise you all that I will recuperate.

And finally, I dedicate this run to my beloved Sky who passed away on on 20 January 2008 on my first ever Great Eastern Pacesetters 30KM run. You are missed dearly.

Missing you, Sky...

Project 84 V2.0...

By Frank

Just before the Macau Marathon 2009, I registered myself for yet another ultra marathon adventure at the Sundown Marathon 2010. A revisit to the event for my third year running will see a new route being introduce. At the moment, I have no idea on it but it's something that doesn't really matter as I will run whatever route is given and will give my feedback at a later stage.

Before my first ultra marathon last year, I mentioned that I will only be doing once in my running career. Guess, it didn't come true since I have did the MR25 Ultra Marathon 2009 just recently. I guess the ultra bug hit me hard, real hard.

Though I have yet to meet my marathon dream timing, I'm pretty sure there is still room for improvement in ultra marathon running. My aim for my first ultra marathon at Sundown Marathon 2009 was to complete it no matter the time. I did just that but at the end I was left disappointed with a few reasons. My second at Sundown Marathon 2010, my aim isn't just to complete it, but to complete it fast within 10 hours I hope. The reason, to qualify for the North Face Challenge 100K Solo, though I have yet to decide whether to run it this year as it's really tough as seen from my recent MR25 Ultra Marathon 2009. No matter, I will really like to qualify in advance first.

This year's Sundown Marathon 2010 will see quite a number of my fellow friends participating with myself and Steven trying to hack the 10 hours time. From Cheang and Choi who are taking on the 84KM distance for the first time, Keat Seong seeking redemption to Jennifer and Poh Seng trying the event for the first time, I'm sure it will be an event not to be forgotten.

At the time of writing, I have yet to start my training regime. I initially planned to start it at next week's Pacesetters NB30K 2010 run, but with my injury substain from the Malakoff Interstate Fellowship Ride 2009/2010, I do not know when. Will see how it goes, but training for a run doesn't mean everything has to do with the legs. So probaby work for Project 84 V2.0 have to start just about now!

Malakoff Interstate Fellowship Ride 2009/2010...

Event: Malakoff Interstate Fellowship Ride 2009/2010
Venue: Juru AutoCity, Seberang Perai, Penang
Date: 31 December 2009 / 1 January 2010
Time: 7.00am
Distance: 220KM over 2 days (149KM on 1st day and 71KM on 2nd day)
Bike: Merida Road Race 905-Com
By Frank

To end the year and to start a new one with a bike ride. Sounds interesting but things didn't turn out smoothly, at least for me. Pretty worried about this ride since I just did my MR25 Ultra Marathon 2009 a few days back and though I didn't go all out during the run, running 63KM on trail followed by a 220KM bike ride over 2 days is certainly going to be tough. Sorry legs.

Pre-ride days...
Returning from Singapore, I only had a day's rest before leaving for Penang on 29 December 2009. Left about 7.15am and in less than 4 hours time, I arrived at my destination and met up with Lynn at Juru Autocity where she guided me to her house at Seberang Perai. Then it's lunch and a tour around the island sight seeing and also enjoying some of the local delights. Chin Chin did join us although just for a brief moment. I finally checked into Tune Hotel at the island before Lynn made her way home back at the mainland in the late evening.

The next day, Chin Chin bought me around to some temples after breakfast with Alan and Kenneth. After doing so, I left for Lynn's house as Keat Seong and Jennifer just arrived. The 4 of us had lunch together before making our way back to meet up with Shih Ming, Saya and Pat who arrived shortly later. And soon, we made our way to our chalets at Safira Resort which was nearby. Rested and prepared our gears while waiting for the others like Steven, Eric, Lian Meng, Poh Seng, Raymond and Michelle to arrive which they did at about 5pm before making our way to the island for dinner and dessert. Then it's back to the chalet for an early rest as a long ride awaits the next day.

31 December 2009. Day 1 of the ride...
I did not have a good rest as I was disturbed by a SMS that came in at 1.30am. Besides, I wasn't too comfortable with the bed as I was scratching all over, probably due to bed bug. Yikes... By the time I woke up at 3.30am, Keat Seong was already munching on his breakfast. By 5.30am, Lynn was here and everyone was ready to drive to Juru Autocity.

Before the ride...

Arrived, registered, clear the bowels, gear up, some photos and we are ready to roll. But that's not what the organisers had in mind as the event was delayed for a good 15 minutes. Only at 7.30am that some 700 cyclists both on road bikes and mountain bikes were flagged off. I waited with Lynn, Chin Chin, Shih Ming, Saya and Pat and only started pedalling when most of the cyclist has left.

All ready to roll, I mean ride...

Traffic was really heavy but the marshalls did tried their best to control it. Besides, the road were really bumpy due to cracks and holes. Not cyclist friendly. And I can't explain much of the road or locations as I'm not really familiar with it. I try my best though.

We entered some industrial area before hitting the trunk roads heading towards Kedah I think. Soon, Shih Ming and Saya overtook me and I was left with Lynn, Chin Chin and Pat. We were almost at the rear of the pack but that doesn't matter as this isn't a race. Nothing much to enjoy I will say as most of the times, my eyes were down on the road trying to avoid incoming pot holes. My left knee were giving problems as early as 30KM and I had to stretch on the bike while still in motion. My right was hanging on but the sore from MR25 ultra marathon soon too took over my quadriceps.

As I did not have any energy gels with me, I had to rely on my 2 bottles of diluted Endurox R4 and also 2 small packs of raisins. And I have to take them a little early before my energy depletes as the nutrients from the raisins will take a little longer time to enter my bloodstream as it's a solid food. And the first pack went in at about 40KM before the first feeding station came into the picture which was in a petrol station. Refueled and did all the necessary check here before continuing on with the journey.

By about 60KM, my legs were in pain already and I was tired. My energy was somehow on a critical level and with another 100KM to go, I hesitated taking the last small pack of raisins as I might need it later. Besides, I was thinking that the next feeding station was another 20KM plus away which was true enough when I arrived at the Bukit Merah Resort looking half dead. Limped to grab 2 cups of isotonic drinks before taking in 2 bananas and off I went to rest and stretch my poor legs.

The rest was pretty long and I benefited from it as I restarted the race pretty fresh. However, when things got better, I suffered a puncture at about the 100KM mark. Lynn saw me pulled to the side and she stopped and helped me change the puncture while the marshalls too came to assist. Most of the job were done by Lynn and I really felt useless here. She did everything right from the first to the last step and it's my bike's tyre she' changing. And what is the owner doing? Passing her the equipments. Sigh...

Restarted the ride, but I guess the time spent on rectifying the puncture took it's toll on me as my legs kind of lock up. I tried to keep pace with Lynn which I barely did only till the third and last feeding station at about 117KM. I took my last pack of raisins here but I guess it was too late as I kind of "hit the wall" here. Lynn left with Chin Chin and Pat while I pedalled on my own. Barely any other cyclist around me but I still lost control at times as vision was little poor. I went off the road a few times and I kept my fingers cross that I won't suffer another puncture again.

Things got nasty at about 125KM when I was crossing a busy junction. Came this blue Toyota Innova bearing plate number PHK 8525 which did not want to give way and rush through the junction like the road was his. And so, my natural reaction was to brake which I did and just tumbled to my left side as I was still on my clipless pedals. Immediately when I landed, it was my left knee that hit the ground first before I sat on the road. Instantly, my pain receptor sent the signal to my brain teling it, it was downright painful. And what did the driver of the vehicle did? He just drove off looking amused. The marshall who witness my mishap came over to ask if I was all right and radioed the sweeper car. Told him I was little stun but still all right. Took a rest by the side and walk a little to shake off the pain before resuming.

Shortly after I resumed my ride, the sweeper car came and ask me to hop on. He told me to hop on as he learnt of my fall earlier and also seeing how slow I was pedalling. I pleaded to him to allow me to finish the ride as it was just another 20KM to go. I assure him that I will finish it and he gave me the green light to carry on. I tried to go on my aerobar when I have the chance as this gave me the speed though my trapezius was already sore that time. With 10KM to go, again the sweeper car came. Without giving him a chance to ask me to hop in, I told him just another 10KM to go before the marshall gave me a thumbs up and drove off.

The last 5KM was pretty long maybe because I was really tired. And to make it worst, there was a few climbs and the last turning was a tough one at a busy junction. I was really in pain at the last section heading back to Juru Autocity and was really hoping that someone will be be able to pull me. Then came Lynn, Chin Chin and Pat from behind me when I thought they should be way ahead already. I wonder when did I overtake them but it doesn't matter anymore as they zoomed past me heading towards the finish. However, Jennifer who also came from behind shortly later slowed down and pulled me along which I was really grateful of. I was really suprised that she was the one who help pull me and I really appreciated it a lot. She kept feeding me with motivational words as I was already in tears from the pain of my left knee.

Into Juru Autocity Jennifer guided me and soon we arrived at the finish. Keat Seong was there to welcome Jennifer back and too help me while I hobbled to report myself before just settling down with my other friends. While icing the area of pain, my friends saw my painful look and I'm sure some of you will want to ask me if I actually had tears in my eyes. I admit there was as the pain was downright unbearable and I was worried about the extend of the inury as there are big races coming real soon. And though I had no appetite to eat, I forced a plate of fried rice down with plenty of fluid as I do not want to faint later.

After getting some energy back, I left with the others back to the chalet for a well deserve shower and rest while I look into my injuries. My left knee just below the patella was swollen with a lump in it and movement was really limited.

Everyone took a nap before waking up for dinner at about 6pm. Lynn, Chin Chin, Shih Ming, Saya, Pat and Lie Wei decided to head over to the island for dinner thus leaving the rest of us to ourselves. We headed to the nearby Sunway Carnival Mall and had a simple but huge portion of dinner. As for me, I bought some pain relievers and a bandage to help with my left knee before returning to the chalet alone as we waited till about 11pm before wishing everyone a HAPPY 2010 and then turning in. We all basically slept through the year although I wish for something more spending my time with my friends. But I guess everyone was tired.

1 January 2010. Day 2 of the ride...
HAPPY NEW YEAR everyone! Only had about 3 hours of sleep and my left knee was still painful. But being stubborn and setting a bad example here, I decided to ride for I know I will regret it if I don't.

Breakfast was plain simple as appetite was poor. But I just had to eat for I know today's ride will be tough and I will need the energy now for I won't get any during the ride except from the 2 packs of raisins I have. And I even took 2 pain relievers to help with the pain and I hope it will last throughout the race which I doubt so.

Checked out from the chalet and left for Juru Autocity at 6.30am. Again, the start was delayed till 7.30am. But at least we did not have to spend too much time this time as by the time we got ready, it was already time. I started with Shih Ming and Saya as we made our way to the 13.8KM Penang Bridge. Though I have a difficult start as my left knee refuse to cooperate with me in flexing, it was really nice to ride across the bridge enjoying dawn breaking there. Legs got into the groove just before the climb up the bridge and that's where I took off. However, just when things go better, Pat passed me to inform me that my saddle bag is coming off. I did not want to stop on the bridge as it was dangerous for myself and others so I carried on till Queesbay Mall when I stop to restrap it. By the time I restarted, I was already almost the last cyclist.

At 25KM, comes the first climb. I only manage to conquer the first 2 before I stopped halfway at the third as it was just too steep and my left knee was hurting. Had no choice but to walk up and many others did the same too. It was a mountain bikers game here and I swear that my cheap brandless mountain bike of my past racing days can climb even better than my road bike here.

As I continue walking, I was really surprised that I bumped in to Shih Ming and Saya. They just completed rectifying a puncture on Shih Ming's bike and soon they continue on. However, I soon bump into them again together with Jennifer as the climb was just too steep. Kept going and going till we saw the feeding station marker near the 28KM mark. Decided to pedal lightly there but as the moment Shih Ming hop onto her bike, her gears lock up and she took a tumble to the side. Went to assist her and glad she was fine before we decided to walk to the top, all 4 of us together.

We met up with Lynn, Chin Chin and Pat there and we all exchange some advice before heading off again, this time down the hill. As the climb was steep, the downhill was scary too. I tap on my brakes as I went topping a top speed of 55KM/H at one point and nearly skidded. If I had really skidded, down the hill I will roll into the ocean I guess. Hahaha... But I managed to get back into control as I released my brakes and drift through the corner like any mountain bikers will do in a cross country race. I guess the "mountain bike" is still in me after all. Hehe...

Arriving safely down in one piece, I waited for the rest. Lynn came in first and rode with Chin Chin and Pat. I couldn't keep up with them hence I decided to go with Jennifer. Navigating through the busy roads here was difficult but was glad at certain points, marshalls in their support vehicles was there to block the other cars.

Soon enough, the next climb at about 45KM. Even before trying, together with Jenn, we just decided to walk. Soon Shih Ming and Saya joined us and shortly in front, we spotted the sweeper truck and with no hesitation, we hop on it except for Saya who decided to pedal up. The truck was full and everyone had their fair share of fun on it. At the top of the hill at about 48KM, we decided to pedal again as it was a descend, and a much safer one with minimal vehicles around and not too steep. Plus, the scenery was really nice pass some dam or reservoir at Telok Bahang I think.

Having fun with Shih Ming on board the sweeper truck...

Next will be another descend down to the coastal roads heading towards Batu Feringgi and Tanjung Bungah. As Jennifer has took off earlier, I was with Shih Ming all the time and was escorted by the TV3 support vehicles which we both were really grateful as there were helping us blocking the roads from other vehicles which made it super safe for us to ride. As we pedalled safely with them, we soon find ourselves at the turning near Tanjung Bungah. Another hill to climb but not long nor steep. I recognised this route from the Malakoff 26KM, Penang 2009 and told Shih Ming just about another 5KM to go.

I attack each climb as I did not want to suffer with a slow speed up and soon, we enter some shady place in a forest and that's where we were reunited with Jennifer. Told her to carry on as it's already very near and she gladly obliged later. Shih Ming was still going strong with me. Then came the view of the mountain behind Youth Park and I looked back to inform my 2 friends that we only had one more turn to go in less than 1KM. Smiles were all over our faces as we made the turning and into the park which then soon saw the finish line as we completed the ride together safely. What a day! The route was tough today but I didn't feel too wasted probably because I had 2 great friends around me while I pedalled. And I'm sure this kept the pain away too.

We all made it back safely...

We were reunited with all our friends here and had a light lunch to refuel before making our way back on board the provided shuttle bus. We all soon parted ways with each others as the majority of them are leaving back for home on the same day except for myself, Shih Ming, Saya and Pat with Lynn and Chin Chin being our great host around.

Post ride...
I check into Tune Hotel again after the ride. After cleaning myself up, I went for a walk around town indulging in some of the local snacks around before making way to Lynn's house again with Kenneth picking me up. With the rest, we all went to a place call Bukit Tambun for seafood dinner before making our way to Chin Chin's friend house where we all spent some time at chatting away till about midnight.

With Lynn's parents before leaving. THANK YOU...

The next day, we left Penang at 10.45am after bidding farewell to Lynn's parents, Chin Chin and Lie Wei. We made our way to Ipoh for food and even got "lost" for a moment there searching for a famous biscuit shop. And from there onwards, we left for home as the next thing on the agenda was to have dinner with the rest at Kual Lumpur like Raymond Hee and Siok Bee.

All smiles despite getting "lost" in Ipoh...

Overall, it was a good holiday and riding trip. I had my fair share of fun though I don't deny there were all happy, sad and painful moments for me thoughout the ride. As for my left knee, I'm not really sure on it's situation on the current time of writing this. I thought I have busted it but it got a little better throughout the days though mobility is still pretty limited. Just hope it wouldn't be a bad one as I only have 2 weeks of rest before hitting the roads again. Till then, HAPPY 2010!

Acknowledgements
- Lynn, for the being a great host and guide arranging the accommodation and planning out the itinerary for this trip. Not forgetting to her parents too for the great hospitality. And also the assistance in helping me changing my flat tyre.
- Chin Chin, for registering the ride and also being a great host.
- Jennifer, for pulling me at the end of the first day's ride and also for the company during the second day.
- Shih Ming, for the company during the second day of the ride and for the fun we all had together.
- Keat Seong, Steven, Eric, Poh Seng, Lian Meng, Raymond, Michelle and Saya, for the great time and fun together in welcoming the new year. Thanks everyone for your concern too.
- the organisers and marshalls for the event, thank you for the care and assistance given during the ride.
- to everyone else whose name isn't mention, THANK YOU.

Into 2010 We Run...

By Frank

Quickly enough, it's time to say goodbye to year 2009 and hello year 2010. Marking a decade into the millennium, I'm sure most of us, especially athletes will certainly have many plans for ourselves. Before moving ahead, let me review on what I have gone through in year 2009.

71 entries, which is 19 lesser compared to year 2008. Well, I guess it means less racing and more training? Yes... No...? Hmmm... But anyway, that doesn't really matter. Besides that, after coming so close in year 2008, I have finally broke the 2000KM running barrier by running a total of 2245.71KM this year, which includes a 300KM run over 19 days. Tired? No way but just very surprised that I actually managed it with 2 seperate months of laying off due to injuries.

Personally, I don't think I join much races this year. Instead, I focused on major races which I set my eyes on and used the other races as part of my training regime. That explains my running mileage this year. Therefore, not many medals this year but instead, I was rewarded with improvements which all matter more over that shiny thing.

I have made some resolutions for year 2009. One of them is to run 3 marathons which I did. Then to run an ultra marathon which I debut successfully in the Sundown Marathon 2009 and then followed by my second in the MR25 Ultra Marathon 2009. Yeap, I did 2 when I initially only wanted to do only one in my entire running career. Guess the ultra bug hit me hard. Next, to run a sub 4 hour marathon which I did in my final chance of the year at the Macau Marathon 2009, which also happen to be my first ever oversea marathon (Singapore excluded as I'm a Johorian). Halfway through the year, I decided to include an additional "secondary" resolution in trying to run my marathon dream timing of a 3:35 hours marathon. No, I did not achieve it missing it by about 5 minutes plus, but looking on the brighter side of things, I am still here to give it another go in the near future.

Lastly and probably the most important, to stay injury free myself and together with my friends. This resolution did not entirely materialised as myself went down with injuries twice, early in the year and mid year being sidelined for at least a month each. Besides, my very dear friend Lynn too went down with it and it has been dragging till now. Really miss running with her and I do hope the recent situation is showing positive results.

As a bonus to myself, I even "re-ignited" my cycling career although this time on the road and not off it. Pretty different from mountain biking, I kind of find it difficult at first but managed to improve from time to time from just races as I didn't even train on the bike. Hahaha... However, I did complete my first ever Century Ride and even debuted at the Powerman Malaysia 2009 in which both I had serious fun. And not forgetting too that I successfully conquered Mount Kinabalu all the way up the the peak on my first attempt. Truly an experience!

As for the "Platinum Runners", the group hasn't been too active together either. With Geraldine sorely missed as she migrated to Melbourne early of the year, Jamie decided to take a year's break himself after completing his 10th marathon. Luc himself is pretty busy with work travelling around and with Lynn sidelined, that leaves only myself, Choi, Lawrence and Loke to wake the early birds and insects at Bukit Aman on Saturday and sometimes Sunday mornings. Training has been pretty dull without the rest. But the recent "year end dinner" did show positives signs of the group coming back together next year so do watch out! Not to mention that Geraldine will be back for a holiday.

Overall, year 2009 has been pretty fruitful in terms of my sports performance. However, what matters most is friendship as I found lots of new found friends from Chin Ann, Foo, Henry, John, Pathma, Poh Seng, Raymond Hee, Raymond Ng, Tony, Michelle, Jennifer, Saya, Siok Bee, Shih Ming, Wai Mun and the list goes on. And my friendship with Lynn and Keat Seong really blossomed this year. I really enjoyed the time we spent together and the recent trip to Macau and Hong Kong was certainly a memorable one.

Happy New Year from the Platinum Runners (photo taken during year end dinner at Dragon-i, Pavilion by Jamie)...

As the door closes for year 2009, let us bring the fond memories together with us and leave the bad ones behind. And with another 365 days to till the next year, let's start getting things right. As for myself, I will guess it's pretty much the same although I'm raising the stakes a little. And here it goes:

Year 2010 resolutions
- To run 3 marathons and to attempt for my marathon dream timing again
- To run 2 ultra marathons and try to qualify for The North Face Challenge 100K Solo
- With my friends to improve, run more effectively and staying healthy and injury free
- Lynn recovering fully from her injuries

Thus with this year 2009 last entry, comes a close to yet another running chapter of mine. Before signing off, here's a toast to a wonderful new year ahead! HAPPY 2010! *throws confetti*

MR25 Ultra Marathon 2009...

Event: MR25 Ultra Marathon 2009
Venue: MacRitchie Reservoir, Singapore
Date: 27 December 2009
Time: 7.00am
Distance: 10.5KM per loop. Run as much in 12 hours with a minimum of 5 loops.
Shoe: ASICS GEL-Kayano 15 & Nike LunarGlide+
By Frank

What do you get when you combine runners, a 10.5KM trail, a reservoir, loose soil, sand, rocks, roots and a great weather? Easily guessed as it's on the title itself, the MR25 Ultra Marathon 2009. The concept of the MR25 Ultra Marathon is to run the most loops around the 10.5KM trail surrounding the reservoir in 12 hours time starting from 7.00am. And to earn the finisher's shirt and certificate (no finisher's medal), one is required to complete at least 5 loops. However, a new rule was introduced and this made it tougher. To complete a loop in 2 hours time. Trust me, this isn't easy.

MR25 Ultra Marathon 2009...

My second ultra marathon and my first trail run, I travelled to Singapore alone a day before the race before meeting up with Steven, my room and travel mate. I fell sick 2 days before the event going down with flu and it became worst a day before when fever hit me. Even my left eye was reddish and swollen. Took a strong dosage of Vitamin C with just 2 tablets of paracetamol and plenty of water coupled with plenty of rest and hope for the best. And yeah, by evening of pre-race day, I felt a lot better though still a bit feverish.

Let's jump straight to the race as there's nothing interesting to talk about on pre-race day especially when one is sick. Not my usual self of waking up early, I had a little problem climbing out of bed in the morning. Probably still feeling wobbly from the flu. Steven was already up and was halfway done, munching on his breakfast at 4.30am. We were both done by 6am and we managed to flag down a cab with ease to make our way to the reservoir which was actually nearby, at least for me. Upon arriving, we soon bumped into our friends from Cheang, Ching Tai, Mohan, Tey and Amelia. Registered, paid and got our race bibs and soon it was race time at 7.00am.

A low key start as the siren was set off by Mike Dyson, the MR25 president. Just took it easy as the surface was pretty slippery due to the heavy shower the day before. Soon after about 500M on tarmac, runners were then greeted by the first taste of trail. Into the jungle we ran. Pebbles and rocks were everywhere on this 3KM trail that sent runners on a descending and ascending ride. Not easy to tackle as I even slip a few times. Luckily I didn't crash. Hahaha...

A view of the start...

Out from the forest later, the first water station came into picture at 3.5KM but I skipped it as I have my Weider energy jelly with me. Was greeted by a pretty steep but short climb and at the top of it, it's into the jungle again, and soon a ranger post came into picture. Continued my lonely run pass the Jelutong Observation Tower which I really felt like climbing up to witness the scenery. I did not though.

Next was some running on planks and I really enjoyed this part as I felt I was in some adventure movie. Hahaha... Too bad it didn't last very long and I found myself running along the reservoir which was simply beautiful and relaxing, minus the sound of golfers swinging their clubs.

Into the jungle again, and this time it was muddy. Was reduced to walking at certain parts as it required some tackling of huge rocks and tree roots. Felt like tracking on Mount Kinabalu. The reward for successfully tackling this will be the second water station at the 7.5KM mark. I skipped it again and it's pretty safe running on the friendly trail here till I hit the reservoir park which is back on road. From here, it's the run to the start/finish point to complete my first loop at 01:06:45.

This is where runners end their loops...

I carried on without stopping and here I go again repeating the same route. Left feet was bit painful especially at the fore foot. Guess must the pebbles. Felt I was slowing down but I kept going. With the weaken leg, I slipped even more times and I regretted not changing to my "waffle treaded" Nike LunarGlide+ earlier as the ASICS GEL-Kayano 15 has a smooth outsole.

Nothing much happen at the second loop so I jump straight to the third, one after changing into the Nike LunarGlide+ and also taking in a small box of raisins and 2 bananas. And also before starting my third loop, I SMSed a friend of mine and looked forward to a reply after completing my run. And from here onwards, I did just it after completing each loop.

Legs were feeling horrible here but the new shoe I put on did really help with the traction. Plus, it was black in colour so I wasn't too heartbroken with the mud on it. Hahaha... At about 26KM, I decided to start walking to help ease the pain and also that a headache came. But I did not do that for very long as I knew if I don't continue to run, my legs will lock up. It was after the second water station, that I found my groove and actually went faster hence I completed my third loop just a bit faster compared to my second. I guess looking forward to the SMS reply did really help.

Reply from my friend upon completing my third and I fired one back before starting my fourth. Legs were really painful, but I want the finisher's shirt and certificate badly. Keep going, keep going! I don't really know how many times I had to stop during my fourth but I do remember that at the 5KM mark, I felt irritation building up on my right armpit. Not wanting to risk chaffing or a torn skin, I had no choice but to run topless. It was my first time, but I have to admit, it felt "natural". Hahaha...

Completing my fourth, I saw Cheang who just completed his third. He was suffering from some hip pain. As I rested, he carried on. Munch down another banana and replied the SMS before setting off again, back in my running vest again. I got a little worried about this loop as I knew it will be really close to the 2 hour cut off for each loop for my legs were "lost somewhere in the jungle". I managed to force myself to jog a little as I needed some company and managed to catch up with Cheang at about the 2KM mark. We walked together chit chatting as I tried to recover from my earlier headache which eventually subside with more sugar intake Arrive at about 4.5KM before I took off again as I really want to complete the loop within 2 hours, although Cheang told me that he actually clarified with the organisers that as long we complete 5 loops in 10 hours, we are then qualified. Forced myself to endure the pain and run as much as I can and finally managed to conquer my fifth in 01:46:32, the slowest of all 5 loops with a total time of 07:04:39 covering 52.5KM. Was just relieved that I qualified.

I was really hungry at this point hence decided to stop for my lunch break here. Besides, I pretty have enough already as I will still need my legs 2 days later for yet another endurance ride up north in Penang. Lunch was of Chinese mix rice. Though simple, I enjoyed it. Maybe I was too hungry. Completing my meal, Ching Tai arrived and asked me to accompany him which I gladly did. However, I told him to go ahead as I did not have the intention to run on full stomach. All I just wanted to do from here onwards is just to do my sixth slowly enjoying the sights and sounds of the reservoir while searching for my "lost legs" (recovery walk). He accompanied me till the entrance to the trail before he went running again.

I rested at a hut near the 1.5KM mark for about 10 minutes, stretching myself while waiting for Cheang. He arrived shortly later after I restarted my walk and I was glad I had company again. A funny scene at the first water station as a lady was actually asking the uncle who was manning the station for sale of isotonic drinks. No drinks for sale, but he was glad to offer some to her. Hahaha... Continuing on, I advised Cheang to at least run a little to meet the qualifying time. He did after the ranger station and I was left alone again. But that did not stop me from chatting with other runners who are struggling to run. This is what ultra running is all about. Keeping everyone entertained especially when times are tough.

Took a pretty long break at the 2nd water station before resuming with an increase in my walking pace. Out of the jungle, I jog a little and soon I saw the start/finish point as I ran to it completing my 6th loop which also mark the end of my adventure with a total time of 09:46:14 covering 63KM.

My split times:
1st loop (10.5KM) - 01:06:45
2nd loop (21KM) - 02:15:10 / 01:08:25
3rd loop (31.5KM) - 03:48:58 / 01:33:47
4th loop (42KM) - 05:18:07 / :01:29:09
5th loop (52.5KM) - 07:04:39 / 01:46:32
Rest and lunch break - 07:28:48 / 00:24:08
6th loop (63KM) - 09:46:14 / 02:17:26

Rested, refueled with another lunch pack and went to support other runners especially Steven with Tey. And while doing so, an Indian runner who had earlier completed his run suddenly collapsed out of a sudden. Tey asked me if I knew CPR which I did and I went over to see if the poor chap needs one. I monitored him a for a while and was glad he was awake shortly later though still wobbly. An ambulance was called over and he was sent to the hospital. Hope he is doing fine.

After about 10:30:00, Steven is back completing his 8th loop. He decided to call it a day here and with it, he earned himself a 4th placing. Congratulations to him! Shared our stories with Tey and other runners while waiting for the prize presentation. Even met up with other runners too before we returned to the hotel for a well deserved rest where both of us just knocked out. That's how tough ultra running is but it's really fun in a way. We left for home the next day.

The MR25 Ultra Marathon 2009 marks the second longest distance I ran for now. It's certainly more challenging than the 84KM Sundown Marathon 2009 I did for it's trail running, something I have not try before until now. Will I return to this event again? Though it isn't on my to do list anymore, I will definitely return if given the chance to as I highly recommend this event especially for those who likes to be with part with nature.

Acknowledgements
- Steven, for being my travel mate for this trip and also sharing his amazing stories.
- Tey, for coming all the way for photo shooting. Indeed a very dedicated photographer like no other.
- Cheang, Mohan and Amelia, thanks a lot for the tips and for making this event more interesting with your presence.
- MR25 organising committee and runners I met, congratulations to everyone and it has been indeed an experience.
- My friend who has kept me entertained at every loop by SMSes.

ASICS GEL-DS Racer VII...

By Frank

The ASICS GEL-DS Racer VII, the seventh edition in the popular ASICS GEL-DS racing series is certainly not for the faint hearted. A low profile racing flat with a very mild medial support and weights only at 195 grams, it's certainly a fast shoe if you ask me.

The ASICS GEL-DS Racer VII...

I bought this shoe specifically for use at the Macau Marathon 2009 and with it, I achieved a new personal best. With only 2 weeks to "run in" the shoe before the race, I was really glad that it doesn't require much time to do so. With only 20KM ran in the shoe, I was already used to it. It doesn't require much running in as it's build very basic and doesn't implement any mumbo jumbo technology in it.

Medial view of the shoe...

Lateral view of the shoe...

One highlight of the shoe is that it allows me to land on my midfoot or forefoot easily without having to adjust much of my running gait. Even with the I.G.S. (Impact Guidance System) that guides through our natural gait, landing on the midfoot or forefoot is made possibly easy by the very low profile design and that the heel counter doesn't have much weight in it thus allowing balance weight on the entire shoe. And for those who lands on forefoot, you will be delighted with the TPU material used there as it offers superior traction. And being low profile, I can almost feel the earth. Great for those who are trying barefoot running but yet need some protection from the harsh roads.

I.G.S. for natural gait guidance...

TPU material for extra traction for those forefoot strikers...

The first impression of the shoe is certainly the weight. It now stands as the second lightest shoe I have after the Nike LunaRacer+ but yet it balances itself between weight and comfort. Everything around the shoe is reasonably well padded, from the tongue to the collar. Well enough to give the needed protection but yet shedding weight off. The fit of the shoe is great, hugging around the feet where it matters most. However, I do wish the toe box to be a little wider.

The ventilation of the shoe is good and is made possible with the use of the standard air mesh on the overlays. Nothing too fancy here coupled with the traditional ASICS logo design that runs over the shoe.

Traditional air mesh...

The midsole is built on ASICS Solyte cushioning system. However, the use of the GEL word made me wonder if there is really GEL built in the shoe as normally, the GEL unit will be seen exposed at the heel counter. Hmmm... And finally, the medial support is built on their popular DuoMax material running the entire length of the foot arch which helps control the pronation rate. As for the outsole, it is made durable with AHAR (ASICS High Abbrasion Resistant) carbon rubber with the above mentioned TPU materials at the forefoot which adds traction to every forefoot strikes.

DuoMax for added stability...

And at the time of writing, I have ran about 100KM with it including the marathon. The carbon rubber especially on the right side where most of my pressure is, seems to have shown a little wear and tear syndrome, but not much. I will foresee that this shoe should be able to last me about 300KM or so.

The lacing system is the conventional type and not Asymmetrical Lacing Design. Though the laces are of light weight anti slip material, I do find the length to be too short.

A weird thing about this shoe will be the sizing. Wearing a size US8.5 on my other 2 ASICS shoes, I was suprised that only a size US7.5 will fit me on this. I do not know how ASICS determine their sizes, but I was suprised that ASICS choose not to standardised it among their shoes. I was glad that I gave it a try first before purchasing, else it will be major headache.

At the time of writing, the ASICS GEL-DS Racer VIII is already available though it has yet to arrive at our shores. What I have notice besides the colour, is the change of the lacing system to the Asymmetrical Lacing Design while reducing weight by improving the materials used. Therefore with not much changes to it, the ASICS GEL-DS Racer VII remains a popular racing flat and retails at a recommended selling price of RM429.

Comfort: 8/10
Cushioning: 8/10
Design: 9/10
Flexibility: 9/10
Weight: 9/10
Overall: 8.6/10

Rojak Goodness...

By Frank

Rojak as described in Wikipedia, refers to a fruit and vegetable salad. I'm sure many of us Malaysians will know what it is, including the Indian variant call rojak pasembor. However, I'm not talking about food here. It's about the Nike+ Human Race 10K 2009: Ambassador Challenge I took part in back in early October 2009 in conjunction with the Nike+ Human Race 10K 2009.

2 months since it ended, I have finally received my winning prize from Andrew Tan of Marketing Communication for Nike Malaysia earlier today. Being crowned as the winner for the highest mileage clock on Nike+ for the challenge, I was really surprised with the amount of Nike merchandise I won. The contents includes a Nike backpack, hydration belt, water tumbler, arm wallet, knee brace, 2 wristband, 2 pairs of socks, 1 football shirt, 2 t-shirts, 2 basketball jerseys, 3 running vest, 1 running shorts and 1 casual shorts. As for the shoes, I received a pair of Nike LunarGlide+ and a Nike Zoom Speed Lite ST+. However, I was deeply traumatised when I saw the Nike Zoom Speed Lite ST+ as it came in a super striking pink colour! "Am I going to wear that?", I asked Andrew. Hahaha... Guess I will have to as the shoe has yet to be launch and I would really like to give my feedback on it to the guys at Nike.

The goodies I won had to be layout on my 3 seater couch...

I'm very delighted with the amount of goodies I won. Many thanks to Andrew and everyone at Nike Malaysia for this. And also not forgetting Niki who invited me for the challenge. And to everyone at Rojak Runners and Sambal Sprinters, it has been great going one on one with everyone. Till our next challenge. Now, back to the pink shoe. Hmmm...

Malakoff 12KM, Kuala Lumpur 2009...

Event: Malakoff 12KM, Kuala Lumpur 2009
Venue: Bukit Kiara Equestrian and Country Resort, Kuala Lumpur
Date: 20 December 2009
Time: 7.00am
Distance: 12KM (11.38KM by Lynn's Garmin Forerunner 405)
Shoe: ASICS GEL-Kayano 15
By Frank

The second edition of the Malakoff 12KM, Kuala Lumpur run saw runners tackling the hills of Bukit Damansara. A tough run but yet one that is certainly very memorable to me.

I arrived at the Bukit Kiara Equestrian and Country Resort as early as 5am as I wanted to get a good parking spot at the Security Commissions. Although it was pitch black, some runners have already arrived with more slowly coming in. With 2 hours to the race, I took my time gearing up before bumping into Amelia, Kevin and Pueh Tian. Together we made our way to the race site before settling down chatting.

Soon, my friends from Lynn, Jennifer, Chin Ann, Choi, Keat Seong and more arrived. Choi as with last year isn't running again but yet he is taking photographs, minus his cute foldable bicycle. Probably his gearless bicycle can't handle the hills of Bukit Damansara. Hahaha...

Lynn who is still nursing her injury took part in this race taking over a race bib from one of her friends. Kind of worried as her injury has been almost a year and it has been an on and off thing. And myself with an ultra trail marathon next week, I decided to take this as a training run while guiding Lynn and making sure she is fine along the way. I also did some study on her running gait. Therefore along the way, I have set my Nike+ SportBand to display the pace, instead of the distance as with this, I can estimate the heart rate I'm going at hence helping my friends too.

I lined up with Lynn and Keat Seong at the back of the pack from the starting line. And at 7am, the race was started and it took us probably a minute plus or even two minutes to actually cross the start gantry. And even after doing so, there were still problems navigating through the number of runners as the road were a little on the narrow side, plus it was an incline out of the resort.

Out from the resort, we only had a short while on the flat roads before we were greeted with the long steep climb along the National Science Centre. Keat Seong has already taken off but my plans to guide Lynn remains. Tey was seen taking videos here in the middle of the runners path. Luckily no one knocked into him.

Arriving at the junction, we then hit Jalan Beringin. And this is where starts the rolling hills part. And as the hills rolled, I got hit my side stitch and it's still way too early into the race.

Running in the neighbourhood of Bukit Damansara with proper traffic control is certainly great. Quickly enough, the first water station appeared but I skipped it and continued on till I pass HP Tower and also the Manulife building. Both happened to be my previous work place and also company headquarter. From here, another climb. Though not as steep, it was still tough and only got a short break as we arrive Bukit Damansara school. This is also where we finally catch up with Keat Seong and this is where the 3 of us began guiding each other.

The third climb here was tough, pretty much as the first but it's here that I finally managed to shake off my side stitch. Reaching the top of it indicates the completion of the first loop which is 6KM. Continuing on, Keat Seong suddenly swayed to the left. I first though he needed to use the loo, but then I noticed a fat Beagle. That explains it. However, the Beagle did not react to him. Hahaha... But it was here that our run got a little more fun with Keat Seong cheekily cheering for other runners especially those who are walking.

Just before the third (first earlier) water station, my vision got irritated by my sweat. I was really sweating a lot and I can barely open my eyes. Quickly took a cup of water and tried cleaning my eyes but it did not help. Had to slowly wipe off the sweat that's flowing down while waiting for the "burn" in my eyes to subside which it did later.

Soon, we noticed Michelle who was at the side lacing up as it came loose. But then, she zoomed pass all of us as she was a rolling boulder. However, we did caught up with her shortly.

Another dog appeared shortly and as expected Keat Seong swayed towards it only to make a u-turn this time as he found out that the dog was a Rottweiler, and a pretty active one too. Hahaha... But that didn't stop him from "barking" as he ran pass it. I'm sure runners around were amused.

Finally, the last climb before heading back to the resort. Lynn was slowing down as I saw her struggling. I signalled to Keat Seong to carry on while I waited. And back down along Persiaran Bukit Kiara, I can hear her panting loudly. I tried to slow her down by reducing my pace which I think helped. And besides, she wanted to let Michelle pass as she did not want to end up among the top finishers as it wasn't her race bib.

Together we run, down approaching the resort...

And so into the resort we ran and Keat Seong was slowing down for us. And as we approach the finish line, we held each others hand and crossed the finish line together with a time of 01:01:17. Well done everyone!

Crossing the finish line together...

We all rested, refueled and collected our race goodies before heading back home respectively soon. No post meal celebrations as everyone had their own plans. And so, I made my way home too.

Front view of the finisher's medal...

Rear view of the finisher's medal...

To sum it all up, I had an absolutely great run. It wasn't a race to me, but instead it was a friendship and training run. The pace was good and I managed to guide Lynn safely back. I did not use the word "pace" as I don't think we were pacing each other. It's more like making our way to the finish line without sustaining any more injuries or further injuring herself. And how often can one finish a race with a friend hand in hand, especially 3 at one go. This event will go down as one of the best runs I ever had with my friends and this memory will certainly stay with me. And by far means, I have to admit that it feels really good to be running side by side with Lynn again.

And finally, my thanks to all my friends from Andrew, Choi, Henry, Lionel, Tey, Wai Lam and many more who came to support and went trigger happy snapping photos away.

Sub 4 Hour Marathon Recipe...

By Frank

Following on from my adventures at the Macau Marathon 2009, I have received numerous enquiries on my training regime and of my secret in running a sub 4 hour marathon and also in smashing my personal best by a good 24 minutes. Honestly speaking, I do not have any special recipe in doing so, but here's to just share a little on my training regime leading up to the race.

I started my training back in August 2009 from square one. It took me about a month to get myself in shape for a more intense training followed by base training and long distance runs. My weekly runs are pretty simple, stale and stagnant. Here's how it goes:

Sunday - Rest or 5KM recovery run
Monday to Wednesday - 10KM tempo run
Thursday - 7KM race pace run
Friday - Rest or 5KM recovery run
Saturday - 30KM to 40KM long slow distance run

Told you there's nothing special to it. Might even bore some of you. There's no even speed works to it as I given it up after a week trying it due to discomfort. However, one important thing that I paid attention to is my heart rate. My runs are normally done within 70% to 75% from my maximum heart rate though at times when finishing the run, I will raise it to maybe near 90%. I have learnt that finishing a run strong will be able to produce the "kick" that will be needed during a race and this has certainly proven to be very true.

And with 9 weeks leading to the race, I actually raised my weekly running distance to about 100KM a week for 3 weeks which totalled up to about 300KM. And this came from back to back runs in 19 days. Though not recommended (was lucky that I suffered no injuries), it actually helped me prepare myself especially in the tolerance area.

Following that with 6 weeks till the race, I have 3 different races of different distances and disciplines to help me get prepare. A 10KM race at the Nike+ Human Race 10K 2009 to allow me to test my speed, a Powerman 2009 duathlon for "waking up" my other muscles and finally a 42.195KM marathon long slow distance run at the Penang Bridge International Marathon 2009. I sacrificed all of it and took it as training and therefore wasn't expecting anything good out from it and it proved that I made the correct decision.

Coupled with training, a good diet is really important. I don't really limit the type of food I take, but I try to stay away from oily food and especially fast food. Recovery is extremely important for me. I use supplements such as whey protein to aid me for it helps build lean muscles which will contribute to overall strength. Besides that, maintainance supplements such as Glucosamine and essential fatty oils will help too. Not forgetting that I actually detox myself while adding probiotics and this help me felt really "light". And a week leading to the race, I actually ate only vegetarian Subway sandwiches for 3 days and this help kept me "clean".

And during the race itself, mental strength has always been important to me. Mental strength to me is everything as it helps get the mind to work especially when the going gets tough. It also acts as a pain barrier. And with the extra motivation whether is the thoughts of someone special, a charity drive or to something as simple food, you be amazed with how the mind can react. And during my Macau Marathon 2009, I focus exactly on this and didn't think too much on the race itself. I kept my mind simple, turn my chrono away and just ran my best focusing on the thoughts that made me stronger.

Therefore, that's about it. Nothing too special nor is there any secret recipe to my training. If there is one word to describe it, I guess it will be "discipline". Just an advice here. Be patience especially with injuries and don't expect to obtain good results from each and every race. Don't be disappointed too with bad results and take every of it as a learning experience. Choose one major race and do your best there. Believe in yourself...

2nd Putrajaya International 12 Hour Walk 2009...

Event: 2nd Putrajaya International 12 Hour Walk 2009
Venue: Dataran Putrajaya, Putrajaya
Date: 12 December 2009
Time: 8.00pm
Distance: 1KM per loop in 12 hours
Shoe: Nike LunarTrainer+
By Frank

After getting so wasted at last year's edition, I really do not know why did I even bother to sign up this year. And knowing that it's just a week after running the Macau Marathon 2009 and a few days after returning from Macau, I know for sure it's going to be tough.

Though this year's edition attracted more participants, familiar faces were lesser. Some friends who came are Cheang, Choi, Lawrence, Pueh Tian, Terence, Haza, Wai Mun and Yen Erl. Not too bad I guess. The walk started sharp at 8pm. I started with Choi followed by Terence chatting along the way for about 4KM before they both went on a faster pace. Lawrence, being a first timer has already zoomed ahead. With every loops I made, John who came to support Wai Mun was cheering along the side. Really appreciate it.

Along the way, I was glad I was exchanging SMSes with a dear friend of mine. It really kept me entertained with laughter till about midnight before I thought it was getting late to actually disturb someone. Not to mention 2 very "sinful" photos I received. Hahaha... Made me drooled along the walk.

The first meal was served at 10pm and I think I have walked about 8KM. As I did not have dinner earlier due to rushing from places to places, I forced myself to eat whatever that was served. The first meal was acceptable, probably because I was hungry. There were rice, sauteed yet salty vegetables, boiled eggs and nuggets. As for drinks, plenty of Yeo's H-Two-O isotonic drinks were served.

Hungry walkers queuing up for food...

Eat...

Kept walking later with the help of my mp3 player to keep entertain as I was all alone. And as it was late, I did not want to disturb my friends by sending SMSes though I was really tempted to. Fingers and palm were already swollen here. Even I felt my shoes started to tighten. Started to move my arms around flexing my fingers hoping the blood will start flowing again. It did help a little but it did get tired after while.

Before 1am when the second meal was served, I was already tired. Legs were starting to hurt and I was already yawning. The earlier day for me was without any nap at all, and I guess this contributed to the sleepiness. And there is still about 7 hours to go. Oh my...

I started walking really slow, even taking breaks at the sidewalk hanging out with Pueh Tian at times. By 2am, legs were hurting really badly and a huge blister the size of a 20 cents coin started to form on my left foot sole. Decided to take a break by sitting on the bench and taking out my socks to relieve the spot. And I was glad Raymond Ng who came to support and run a 10KM was there to keep me company. We chatted till almost 3am before he called it a night and return to his comfy bed. I wish I could do the same.

My poor legs with a blister on my left foot sole...

Continuing on, I just limped slowly. I know I have already hit my targeted 30KM but even if I quit, I had to wait till 8am to receive my medal. Therefore, I decided to take it real slow, doing a lap or 2 before resting and so on. And at 5am, the final meal was served. Just ate whatever was served as I know I will just collapsed on to bed later without breakfast.

And at about 6am, a very welcomed announcement was made. Walkers that decided to call it quits is allowed to receive their medals. With no hesitation at all after walking 2 more loops with Lawrence, I decided to end my walk at 6.30am with a time of 10:32:14 with 40KM walked.

I'm not upset at all for not walking throughout the 12 hours and also walking a 5KM lesser compared to last year. I am still kind of wobbly actually and legs were still pretty stiff especially my hamstring. I can't even flex properly and at times, I was walking sideways. So why not end it before some damage was done? I'm glad I did just that.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Felt really wasted, probably even worst than last year. I even had problems driving back as the eyes were already shutting. And back home, after a cool shower, it's a short trip to dreamland as it was just too hot to sleep.

Last year, I told myself that I won't be doing this anymore but yet I still did it. Next year, if the company of friends are there, I might consider again though I know it's really painful. It's fun in a way actually. However, this year's quality took a dip especially on the food serving. Food was either too salty or too plain. No or shall I say very limited coffee and tea was served. And not forgetting how rude the meal servers was. Other than that, it's probably the case of the missing 8 hour results update which everyone was anxiously waiting for.

Macau Galaxy Entertainment International Marathon 2009...

Event: Macau Galaxy Entertainment International Marathon 2009
Venue: Estadio de Macau, Taipa, Macau
Date: 6 December 2009
Time: 6.00am
Distance: 42.195KM (43KM by Keat Seong's Garmin Forerunner 405)
Shoe: ASICS GEL-DS Racer VII
By Frank

It's been a while since I travelled overseas (excluding Singapore). And this will be my first ever oversea running trip ever with a group of happy go lucky friends which includes Lynn, Chin Chin, Saya, Shih Ming, Jennifer, Keat Seong and Victor. Not forgetting Raymond Hee, our host for Hong Kong and also Shine who joined us a day later. A 42.195KM race and with a marathon dream to accomplish, find out more with this compressed but yet still a long entry.

4 December 2009. Macau, here we come...
It will be a long and tired day. With no sleep and a long flight ahead, Lynn came over to pick me up at 1.30am to go over to her place. Together with Chin Chin, we left for KL Sentral to meet up with Victor before travelling on board the Air Asia's Sky Bus to LCCT for our flight to Macau scheduled at 6.30am. Arrived, checked in and with 2 hours to spare, we rested at McDonalds having our breakfast while waiting for the others to arrive which all did just before 6am.

On board Air Asia AK50, we landed at Macau International Airport in 3:45 hours time. Weather was chilly but acceptable. 4 in each taxi, we had a comedy session here as each of the taxi driver didn't understand the hotel's name in English which was Hotel Grandview . Was lucky myself and Saya understood Mandarin. In the end, I told the the taxi driver that our hotel was just opposite the jockey club and it really was.

On board Air Asia AK50...

Immediately after dumping our bags at the hotel, we proceeded to the Estadio de Macau to collect our race packs which was done in a matter of minutes. Quick lunch and it was over to Mount Fortress and Ruins of St. Paul via Senado Square. By the time everyone completed this area, all of us were so tired especially Keat Seong. Had a short break before meeting up with Lynn's friend Isabel and we all dined at a Portuguese restaurant nearby which was pretty good.

In front of Hotel Grandview...

With our race packs and bib numbers...

On Mount Fortress...

At the Ruins of St. Paul...

A walk around the city passed the colourful casinos and it's back to the hotel for a much needed rest. Trust me we were all really tired although the entry here is pretty short. So tired that I actually slipped and lost my balance on the bus. Whoops...

5 December 2009. Pre-race day...
Everyone was recharged after a good night's sleep. A simple local breakfast at 9.30am and it's off to The Venetian on foot. Pretty nearby and the weather was good. This place is huge and it serves as a casino, hotel and shopping mall. Quickly enough, it was noon and we met up with Shine here who just arrived in the morning. Made our way back and off we went searching for the famous Portuguese egg tarts which we managed to find. It was heavenly especially eaten while it's hot. Then it's a very late lunch at a local noodle shop which served affordable and tasty noodles. It filled me up and it's back to the hotel for rest.

At 6.45pm, we all gathered at the hotel lobby for dinner together. Raymond arrived just in time to join us although Keat Seong and Shine did not as they were unwell. Dinner at a local eatery just nearby the hotel and it's lights off as the race awaits in a matter of hours.

6 December 2009. The race...
I woke up as early as 2am but only managed to pull myself out of bed at 2.45am. By 4.30am, I was all ready. Sat on the bed and though of certain things before I made myself down to the lobby to meet up with the rest at 5am. With an hour to the race, things were getting emotional for me. I was nervous, I was scared, I was everything. I was in my own world.

It was very chilly and I jog myself to the Estadio de Macau to warm myself up. After doing all the necessary, we all made our way into the stadium. Approximately about 3000 plus runners took part. Not a huge number but it was enough to fill up the stadium tracks.

I decided not to start with my friends for I fear I will crash emotionally. With a heavy heart and teary eyes, I delivered my "message" to Keat Seong and took a glimpse of Lynn and my friends and went to the front on my own without informing them. There was something which I was suppose to do here, but I did not. And while waiting for the race to start, I look to the sky and said to myself, "This is it!" and then shifted my thoughts to the "one" that will power through me for the entire race.

At 6am sharp, the air horn sounded and off the runners went. It took me about half a minute to cross the start gantry. The runners around me helped me control my pace. It was until I broke free that I went faster but still not on race pace yet due to chilly conditions that brought my core temperature down during the wait for the start earlier. It was about 16 degree Celsius at that time. At about 1KM into the race, I felt I was ready. Runners after runners I started overtaking along the straight road pass some construction sites and empty lanes. Sorry I couldn't describe the landmarks here as I'm just not familiar with Macau plus the use of language too. I was basically looking on the road as I ran and focusing on as much as I can.

I tried to keep my strides long coupled with fast cadence. And with the advantages of the ASICS GEL-DS Racer VII, I managed to land on my mid and fore foot thus allowing me perform forefoot strikings (pylometrics). The first turning was a left one at about the 3KM mark and this is where the mini marathoners were taken on to another route thus allowing more free space for the half and full marathoners. And this is also where I saw the leading pack of runners running on the opposite side. Knowing this, I was looking forward to the u-turn point which wasn't really far ahead. Took my turn and the first timing mat made it's appearance followed by the first water station. It's here I started drinking small sips from my Endurox R4 filled bottle before I took a cup of water to keep my throat wet before proceeding. Shortly in front, I heard a voice called out "Go Frank!". I wasn't too sure if it was Jennifer or Shih Ming at that time, but it was Jennifer (doubled check after the race). A long straight along the coastal road pass some hotels and buildings and soon I arrived at the much awaited Ponte de Sai Van Bridge.

It was 16 degree Celsius when I arrived at the bridge as indicated by the electronic signage. I have no problems here as my core temperature was under control. However, it was here that the left side of my chest tighten and my entire left arm from shoulder onwards became numb, the same condition I went through during the Nike+ Human Race 10K 2009. I needed both arms to swing to effectively run up the bridge but I couldn't do so. My entire left arm was left at almost a "motionless" position as I swing my right arm. I was really uncomfortable here but I pushed on. Besides this, I also had head and side wind to tackle with. I kept my head down and just ran maintaining my heart rate as similar to the earlier stages which was about 90% from my max heart rate. "The engine must keep moving", I told myself. Was glad I survived the first climb and was rewarded by the descend.

I arrived on Macau Peninsula and into a short tunnel I ran. The tunnel was warm and I welcomed it. My left arm was still pretty "motionless" here though I did try to raise it. Ran passed the MGM Grand Hotel and Casino before I took a left turn into the city area. Volunteers and locals were cheering from the roadside which I really appreciated. There was a water station here which I did not stop for but instead finally finishing my bottle of Endurox R4. With no bottle in hand, running was much easier. Then it's towards Star World Hotel where some of the hotel staff were cheering at the entrance. Then it's into yet another tunnel ahead before I arrived at the Macau Tower. This is where my left arm came back into action again, at a time much needed as the steep climb towards the bridge awaits. It was a tough climb but with both arms swinging, things were made manageable.

The climb back up the Ponte de Sai Van Bridge was a long one, but not as steep as the earlier journey towards the peninsula. Arriving back on Taipa, it will be a mental challenge as about 2KM after the bridge, half marathoners were seen turning into the stadium to complete their race. I kept my heads down as advised by Wai Mun and made my turn at the roundabout heading towards the repeat of the earlier 21KM, only this time in bright conditions.

Though my pace was slowing down, I was still maintaining at a sub 5:30 minute pace which was good. Legs were getting tired, but my focused on the "one" kept me going and I kept repeating it within my head. I was all alone here, sometimes with maybe 2 or 3 runners around me as I ran towards the u-turn point before arriving at the long coastal road again. And just before that, I took my first energy gel. My body was dry but I knew I was still sweating. My face was filled with salt crystals.

Arriving at the Ponte de Sai Van Bridge for the second time, the electronic signage was showing a 14 degree Celsius temperature, a drop of 2 degrees Celsius from my first visit earlier. The head wind and side wind was still there but with both arms in motion, I kept on a decent pace to climb it. I managed to catch up with a few runners who slowed down, some of them even stopped to stretch. I know it will happen to me if I were to do the same, thus I kept running taking in my second energy gel after successfully attacking the bridge.

As I exited the bridge and into the tunnel, the urge to visit the toilet came. I held on, ran and ran passed MGM Grand Hotel and Casino and Star World Hotel again. The locals were some still cheering on the runners which was an amazing sight especially when one is tired. Into the second tunnel I ran towards the Macau Tower, I was rewarded by a mobile toilet which I stopped by. I stopped about 2 minutes here before I continued on with a fellow local runner who was pacing me. Then it was that dreaded short climb up towards the bridge again which brought me down to a 7:00 minute pace. And after conquering it, my right hamstrings showed signs of cramping. I remembered Luc's message here that whenever we feel that a cramp is coming, just run faster to shake it off. And while doing just that, I heard a loud call "Go Frank" from the opposite side of the bridge which was just simply motivational. I look for the source and saw Chin Chin. I gave her a wave before we continued on respectively.

Completing the bridge for the second time, it time for the countdown. First it was the 40KM marker, but it took ages for the 41KM to appear. And when it did, I tried to find that extra gear which I managed to do so and began to surge. A group of runners from Shenzhen was cheering by the side as I aprroach the jockey club and as I approach the roundabout near the stadium, people were all lined up by the side cheering. They shouted "Jia You" and "Ka Yau" in Mandarin and Cantonese which means "Add Oil". Some even mentioned the finish line is near with only 400M to go. Over here, I was hoping for a familiar voice but I did not hear it.

Moments before entering the stadium...

As both my hamstrings are giving way here, I ran even faster with tears slowly flowing down cheeks not from the pain but from emotions. I entered the stadium and with three quarter of the track to run, I ran and ran till the last straight when I look up the sky to say a "Thank You". The thoughts of the "one" and my friends filled my mind here as I finally endured the 42.195KM marathon distance crossing the finish line in a time of 03:40:38, a new personal best with an improvement of 00:24:06 and my first ever sub 4 hour marathon.

Receiving my finisher's medal, finisher's vest and towel I wobbled towards the water station to rehydrate before laying myself down on the track. I was shivering, pale, vision was blur and my legs were hurting badly, and that's all I can remember until Keat Seong and Jennifer came to help me up. I asked Jennifer if Lynn was all right and was I relieved that the answer was yes and off I went to another world again. Keat Seong then woke me up and helped me into the stadium's hall where other athletes rested.

When I was sober again, I dragged myself out to the stadium and was reunited with Lynn who was photographing other runners coming in. Raymond then arrived too. Soon later, one after another, our friends came in. Everyone made it except for Victor who suffered his first DNF (Did Not Finish) as the authorities needed to re-open the Ponte de Sai Van Bridge. Then it was a long painful walk back to the hotel as we needed to check out from the hotel before 12pm to make ourselves to Hong Kong.

My split times:
5KM - 00:24:15
10KM - NIL
15KM - 01:11:46
20KM - 01:35:30
21KM - 01:40:45
25KM - NIL
30KM - 02:27:09
35KM - 02:57:08
40KM - 03:28:03
42.195KM - 03:40:38 (Men full marathon position 137, age category position 24)

Others
Full marathon
Keat Seong - 03:50:45 (Men full marathon position 170, age category position 17)
Shine - 04:10:54 (Men full marathon position 275, age category position 35)
Saya - 04:25:21 (Women full marathon position 40, age category position 5)
Shih Ming - 04:25:22 (Women full marathon position 41, age category position 11)
Chin Chin - 04:37:34 (Women full marathon position 44, age category position 6)
Victor - DNF

Half marathon
Lynn - 01:51:57 (Women half marathon position 20, age category position 4)
Jennifer -02:04:33 (Women half marathon position 67, age category position 30)

Front view of the finisher's medal...

Rear view of the finisher's medal...

6 December 2009. Post race...
My whole world was spinning after the race. Had a little trouble walking in a straight line. But I still managed to clean up and check out from the hotel in time without suffering any falls like Sundown Marathon 2009. With just limited time to spare, we all hop on to the shuttle bus and headed for the ferry terminal. On board the TurboJet, we were all on the way to Hong Kong.

45 minutes later, we arrived at the busy metropolitan. I was greeted by a scolding by one of the immigration officer even when I was queing up on the correct lane. Duh... Not a tourist friendly country I guess. All of us then limped towards Raymond's house at Sheung Wan which is about a kilometer plus from the terminal, dumped our bags in there and headed for a simple lunch to refuel. A short walk around before we head back as Lynn, Chin Chin, Saya and Shih Ming needed to check in at their respective hotels.

Soon, it was dinner time and we were all reunited again. This time we headed to a place known as Lan Kwai Fong, apparently their clubbing area. We didn't dine there though but instead just somewhere nearby before we went to the Peak Tower to catch the night scenery of Hong Kong. It was really cold and windy. All of us were shivering and with our immunities down after a hard run earlier, I pray no one falls ill, which no one did. Phew...

The night view from the Peak Tower...

Back down, we all took a tram ride to witness the busy streets of Hong Kong before heading back respectively for a well deserve rest.

7 December 2009. Busy and wet Hong Kong...
It was a wet day. The weather forecast was correct and it rained since morning. Though just drizzling, it was enough to somehow dampen our holiday, at least a little. Though everyone was recharged, tiredness can still be seen.

Experiecing the Hong Kong rush hour, we all headed towards Tsim Tsa Shui on board the MTR (Mass Transit Railway) for a dim sum breakfast. The meal was on me and Keat Seong, as we both scored our first sub 4 hour marathon. Then we walked around the area of Mongkok for some bicycle stuffs. I also noticed that this area is filled with pets especially fishes and dogs. Truly my area!

Then it's desserts at an area I don't recall the name before heading towards an IT Mall that resembles Kuala Lumpur's Imbi Plaza. Yes, it's Imbi Plaza and not Lowyat Plaza. Kind of shabby actually. It's from here that the group splitted into 2. Myself, Keat Seong and Jennifer decided to head back to the Peak Tower to visit Madam Tussauds Wax Museum while the others headed towards a cafe call Charlie Brown. I wish I could choose both. Sigh...

Had fun at the musuem where I saw lots of wax sculptures of historical people, politician, celebrities and sports person like Aaron Kwok, Lee Kuan Yew, Liu Xiang, Yao Ming and many more. We even experienced the scream tunnel where people dressed up as zombies and ghouls tried to scared us in the dark.

At 7.30pm, we were then reunited with the others and this time, we were headed towards the waterfront at Tsim Tsa Shui to witness the Symphony Of Lights before heading for dinner in one of the shopping malls in one of Hong Kong most prestigious shopping area. Everything was so branded! Filled our hungry stomachs, and it's off for a short ferry ride to take us between the 2 islands before heading back to Raymond's house on board the MTR again. And that concludes day 5.

With the sights and sounds of Hong Kong...

8 December 2009. Back to nature...
Lynn, Chin Chin, Saya and Shih Ming dropped by at Raymond's place as early as 9am. The group was divided to 2 again with Keat Seong and Jennifer opting to go on their own as their legs were still hurting from the run. Raymond is working thus leaving myself, Lynn, Chin Chin, Saya, Shih Ming, Shine and Victor on our own to visit Lantao Island. A simple breakfast before travelling on the MTR. We were busy talking on the train that we actually disembark one station earlier at Sunny Bay which is actually the stop for Hong kong Disneyland. Haha...

Upon reaching our destination at Tung Chung, we then proceeded to the cable car ticketing counter to take us to the island. I enjoyed the ride very much and in about half an hour, we arrived at the beautiful island, housing the giant Buddha statue which I think is the world largest at the moment.

With Lynn on board the cable car heading towards Lantao Island...

Arriving on Lantao Island...

A short while upon arriving, Victor broke away from us and made his way to some fishing village. The rest of us then walked around enjoying the sights and views of this truly magnificient place. It houses great scenery with hills and greens all over. The mind felt really peaceful.

The giant Buddha statue...

At one of the many temples...

At the centre court...

Soon, it was lunch time and we indulged in an affordable simple vegetarian lunch which was simply delicious. Then, it was a climb up to the Buddha Statue. Not only we were rewarded with being close to the statue, the scenery around was awesome. Back down, we then headed for beancurd dessert which was good as well. However, our plans later were dashed by the lack of time and also that the rain got a little heavier. With no other choices, we hung around till about 3.30pm before making our way back to Tung Chung by bus to meet up with Victor.

Back at Tung Chung, we made a sort visit to the shopping mall there which houses factory outlets from Nike, K-Swiss and many more. And this is where we also bid farewell to Lynn and Chin Chin as both of them are extending their stay for another 2 days while we all are leaving tomorrow. I really hated this moment. I wish we all could have spend more time together. But I guess time passes quickly as we all have fun.

As we arrived back at Raymond's place, we are reunited back with Keat Seong and Jennifer. We then went for a luxurious dinner at Central. Raymond's plan of treating us on a fine dinner backfired on him as we all decided to treat him instead. Hehehe...

With dinner done, it's time to bid farewell to our great host. Except Shine, we all are heading back to Macau on board the TurboJet again as our flight back to Malaysia is from Macau the next day. Till we see each other again, thanks Raymond for everything.

At 9.45pm, it's goodbye Hong Kong. Back at Macau, we headed back to Hotel Grandview on the shuttle bus provided and was rewarded with a stay at their executive suite for the same price as the other rooms were fully filled. Supe nice rooms! Without wasting time, together with Victor, Keat Seong and Jennifer, we made our way to the nearby McDonalds as we wanted to try on their pork burger, something which is not available in Malaysia. To our disappointment, the restaurant was close. I guess they don't have 24 hours service. Sigh... In the end, we ended up at the convinient store as we all are a little hungry. A light snack before turning in on the comfortable bed.

9 December 2009. With a heavy heart...
The morning started early. I was up at 6am and by 7am, we all met up for breakfast. Last chance for now to enjoy some of the local specialty and I did just that. At 8.15am, we are all checked out from our hotel and made our way to the airport on taxi.

Checked in and we hung out at the cafe there. However, most of our fluid got thrown away during the scanning process. The Vitasoy which I bought purposely because I did not drink any during the entire trip was thrown away. The immigration officer didn't even allow me to drink on the spot. Sigh... Therefore, I rewarded myself with a 1 liter bottle of 12 years Chivas whisky for collection purpose as Keat Seong say was pretty cheap.

At 10.45am, we boarded the Air Asia AK51. Everyone was so tired that we all had a nap on board. Jennifer took my photo and I hope she deleted it as it was just horrible looking. In 3:45 hours time, we arrived safely at LCCT and the first thing that came to my mind was HOT! I wanted to fly back to Macau or Hong Kong then. Hahaha...

And so, comes to a conclusion to this memorable trip as everyone made for home their own way. I'm sure everyone had their fair share of fun and memories and till our next trip together, recover well and run free!

Acknowledgements...
- Lynn, for the motivation given, the "special word" and photos taken.
- Raymond, for being a great host and guide and for the support given during the race itself.
- Saya & Shih Ming, for a job well done in organising this trip.
- Jennifer & Chin Chin, for organising the itinerary for this trip.
- Keat Seong, for the help, assistance and care given to me. And a big congratulations on a first sub 4 hour marathon.
- Victor & Shine, for the great company during this trip.
- Choi & Loke, for the training we all had together.
- John & Wai Mun, for the tips given on how to run the Macau Marathon.
- Luc, for the training advices given.
- And to those who played a part in this trip and also my success whose name isn't mention here, you know who you are. Thank you!

Holiday, Macau Marathon 2009 and Project DREAM post mortem...
Overall, I enjoyed this running plus holiday trip very much. It may not be even close to perfect but it was truly memorable. As like Shih Ming asked me during the final day of the trip to rate it over a score of 10, I will give it a 7.5. I really enjoyed the time together with all my friends and the trip to Lantao Island really did score. However, I do feel that this trip was very rush. Lots of walking was involved and it was not easy especially after having run a marathon. Even for those who ran the half marathon found it difficult. There are a lots more places we didn't visit. Probably another 2 days will be perfect. But most importantly is that everyone enjoyed it which I think we did and that it all went down as memories to be treasured.

For the Macau Marathon 2009, I felt it was a runaway success. Though the numbers weren't great making it a lonely run especially for the full marathoners, the organisation was great at least for me. No problems during race pack collection, sufficient water, the availability of mobile toilets along the route and good traffic control makes it a race to be recommended. The route was pretty friendly and was mostly flat except for the bridge. The cool weather will be a bonus for most Malaysians as most of us do run better in cooler conditions. The downside of it will probably be the lack of isotonic drinks during the race and also that the full marathon have to be run in 2 loops of the same route.

As for my goal for this run, I finally achieve my sub 4 hour marathon, thus a resolution achieved. As for my Project DREAM, it was my goal to run a sub 3:35 hour marathon. Although I failed missing it by 5 minutes plus, I lived to run yet another race. I don't deny that I'm a bit disappointed that I failed to achieve it, but at the same time, I'm satisfied with my results. The question of whether can I run faster was asked by Keat Seong. To be honest, I do not know. It's a very subjective question. But most importantly, I gave my all for this race and I believed throughout the entire race.