GS KOM W2R - Registration Open

Race date: 4th March 2007

More info visit W2R. Cepat2... place limited. Ada T-Shirt cun for sale as well.

Genting Paris ...

Saturday was a recovery run at Titiwangsa. Only 3 people turned up. Me, Bacin and Asri. Did 4 laps with a very slow pace. HR this time was 57% in the Fitness Zone. AHR was 150. wohooo.... Normally it is less than 10%.

Sunday was a disaster. They say "tak kenal tak cinta". Wow! Tu ka Genting Peres...

Actually it was a shorter climb than GS, but somehow "rasa nak muntah". I think it was all in the head. I didn't know what to expect and my energy was not used efficiently. I think I had 1km to reach the peek when I saw Fouzi coming down. I knew I will not make to KK and decided to follow him back. We headed to Sg Tekala. Another great "rolling" route. The only problem was the heat. Unbearable. We reached the rest station, (looked like a recreation place) makan2 and headed back.

Overall the route is marvelous. The view, the air, the road all better than GS. The only set back was lack of shades and as a result HEAT.

Total Distance: 70km
Total Time: Timeless. (Probably 31/2 hours). Don't know where to start/stop the lap time.

Must appologize to Bacin, Azim and the gang. They waited for me at the peek. I thought they were heading to KK. I had no way of contacting them. Thank for waiting guys. Tengkiu....
First time also rode in a 2 row formation. About 8 riders. Pergh!!! Best gila ... terasa POWER beb...

Clark Hatch

Sign up for this just before GE. The best"est" about this place is they have a pool . The other best thing is the fees is partially sponsored. Hidup Talisman! So officially my swimming or rather "sessi berendam" has begun. Yesterday went "swimming" during lunch time. Came back with chest pain. It not because my breathing technique is wrong ... it's because I wasn't breathing at all ... hampeh!!!

Kaki dah OK. Terasa kuat sikit ...cheewah!!!! Mentally it is very comforting knowing that u have done 30km. So the hope of finishing the marathon sub 5 hours is at it's peek. Doa kan daku dalam doa mu ...

This weekend Saturday lari 15km kot. This will make this months total running km to 105km. Pergh!!!

Sunday jeng ...jeng ...jeng ... K.Klawang 120km.

2007 Race #1: GE 30K Run ...PART 1

Yippy!!! Wohooo ....!!!! I have done it ....

Unofficial Total Time: 3.18mins
5km lap time: 36.16 - 34.41 - 30.15 - 30.43 - 31.09 - 35.00

Yang puas hati ... consistent ...

Tak tau nak cerita ape ... so let's c the pictures ... some from of Bacin/ Azman.
Kalau ada cerita ...nanti wa tambah ...

.... Starting Line, Azman's Shot. Gambar awek2 ganas kat sini

... finishing line ... for geng2 sepelarian lain kat finishing line tengok Sini ... lagi

... saya terima nikah ... jaga adik aku baik2 ... muahahaha ...(potong line Bacin ...)

... muka2 puas hati ...

... sifu nak discout 5 minit atas sebab "berak" ...

macam2 gaya duduk lepas lari ... control ...

The winners ...

...what's in the goodie bag ... Finisher T "L" size ... buleh buat baju tido ...

... another priceless ...

and see u next year ...

Life is Great ...

Wonder why the theme of GE is this?

Anyway, of course sekarang ni nervous macam nak mampus ... just a mention of the number 30 will get my HR jump another 10/m.

Am I prepared?? I don't know. I didn't follow any structured training plan ... just hantam!!! ... should I had one at the first place?? That will spoil the Saturday "fun" run which I really enjoyed ... thanks to u folks!!!

Now in so called "taper" mode . Did a 7km last Tuesday. Pace ... slow tahap gaban!!! Today perhaps another 5km. Pace ...slow tahap babun!!! Eating Carbo and drinking a lot water ... nasib baik tak kencing malam ...

So far all system is OK. Only logistic a bit of challenge ... small matter.

Plan for Sunday. Simple. GO SLOW, ENJOY & TAWAKKAL. I have done my best.
Worst case scenerio: DNF & naik ambulance ke rumah/ hospital. Which is not bad ... new experiance maaa. Berapa orang yang pernah naik ambulance with siren on ... best ape!!!

To all of u, ALL THE BEST ... may the FORCE be with you!

Lepas lari kita bantai Nasi Lemak OK??? .... muuuuuahhhhh!!!!

The Ritual ...

Saturday was as usual but with bigger gang. Best!!!! Some did the Sri hartamas and some did the double hill. We did the DH as planned. Somehow DH gives me the creep, may be because of the sight of the highway. Looks like I am still traumatized by the 2006 PJ Half. But the good news is after reaching the Tugu Negara, all system was functioning OK. But I dare not say that it will be OK for another 20K. This will only be known on the 21st. Total distance covered was only about 12km … kununnye nak Taper … yeah right!!!

Lepas tu bantai Nasi Lemak … tak pe Dr. pon bantai jugak … thanks for the company Azman … hehehe... The next "taper" runs should be on Tuesday and Thursday … but it all depends on work load ...

Sunday macam biasa - GS. Total Timing improved by 1 minute. Average speed was 26.51km/hr - 60.5 km. Yang best this time, I actually overtook some cyclist going up the GS. Phew!!!… I am so proud of myself … Coming down, didn’t try to be a moron, instead experimented on a new spinning technique. I felt the difference. Average speed back to Tmn Mel improved by 1km/hr.

Actually it didn't stop there. The interesting part was just beginning. I must admit I have been pushing my bike up to my house which is in a Bukit itself for the past 2 months. I was riding up this hill when I had my extra gear but since benda ni dah kaput, dah tak larat. And this bukit is even steeper than GS. It changed yesterday. I actually rode up with my existing lower gear. It was a very very very painfull 5 minutes for 700 meter. You all should try one day. Sampai rumah everything was "shaking" ... TAPI PUAS HATI BEB!!!

I think GS is becoming too ritual for me. Got to look something else. KKluang should be nice … or Janda Baik. Lepas GE kot …

Eeee….. 6 more days to 30km.

Madness

Don't get me wrong. The increased speed downhill is not a reflective of improved skills or techniques. This is pure madness and "hantuness". I have seen some very crazy people at GS. They can go down spinning their heart out and without hands on their breaks ... Ya Allah please preserve my sanity !!!!

Well, here is something for u to salivate ... yum yum missed it already ...

Location: Ipoh
(opposite Kamdar, sebelah padang permainan kanak2)

Price: Priceless ...

To Bike or not to Bike

Saturday was the usual run with the gang. This time tried to slow down and I realised the effect immediatedly. First, my heart rate wasn't acting crazy. I manage to keep at FZ for about 20% (usually it is like 7%). Secondly, tak rasa macam nak mampus at 19km. So did another 2km (je... sebab, tak de geng and sebab rasa macam nak nampak bintang ...). So total about 21km. Time - 2.19. Konklusinyer ... for GE, lari slow and keep the HR between 154 and 164. But haven't tried the double hill. This is to be tested next week. Lepas balik rasa pening2 ... I called off the ride on Sunday.

Surprisingly woke up on Sunday feeling OK. But since dah janji, took everybody to Bkt Tinggi tengok "arnab". The weather was marvelous. On the way back only one eye was on the road the other was on the hills. Oh kat sini ye aku kayuh ... tinggi jugak yek ... memang tinggi ... said my wife. Came back home at about 2pm, weather was still marvelous. SO APA LAGI ... KAYUH LA ... Off I go to GS. Somehow, I was spinning better. My legs didn't get exhausted at the normal pace. "I felt stronger" ... cheewah ...

This time manage to get to the top GS a minute faster. And overall 3 mins faster for 60km. Average speed 26.37km/h dulu 26.03km/h. Yang best downhill, dulu 35.54km/h, yesterday 36.98km/h.

GSKOM Race n Relax 2007

Kengkawan, watch out for this.

More Info visit W2R. Limited to 60 riders only. Regiatration soon.


GSKOM Race n Relax '07

Date: Sunday 4 March 2007
Reporting time: 7:00AM
Starting time: 08:00AM
Route: Hospital Orang Asli -->> Traffic Light : 4.29km (Neutral)
U TURN Traffic Light -->> Hospital Orang Asli : 4.29km (Neutral)
Hospital Orang Asli -->> Finish Line (top of GS, under the bridge) : 15.81km

Selamat Hari Raya & Happy 2007

Hello my blog and (rindunyer!!!)

Busy banget with everything espeacially my little one going to tadika ... anak aku dah ke sekolah weh. First 2 days of tadika was very smooth. I guess our kids never fail to exceed our expectation. All we have to do is ... LET THEM GO ...

(alah comel..nyer!!!!)

2006 was unbelievably satisfying in all aspect.

On RUN/BIKE, I have 8 medals hanging on my wall. (Many people esp. my parents still can’t understand why I am doing this, especially the part WHY NOW!!!). So it gives me great pleasure to list the following. (I finally achieved 100km on the 27th December 2006. Hope I can keep up this mileage for the next 2 months up to KLIM 07.)

GE 20km – 2.01mins
KLIM 2006 – 21km: 2.16
MMDS 1 – Relay: 10km 51mins
PD Half – 1.59
PJ Half – 2.03; 193th
MMDS 2 – 3.56 min
Putrajaya Half – 2.01
Powerman – 4.45mins

(if u read PM1’s blog, u will know that this is “CIPUT” . Someone actually harvested more than 30 medals … hantu medal ke ape!!!!)

The main focus for 2007 is MARATHON and looking forward for a revenge in Lumut in November. A triathlon relay is also in the pipeline, probably Desaru. Got to start swimming for full triathlon in 2008 and perhaps .... I don't think so ...

Wishing everyone the best in your plans and goals as well