How do I plan to run Setia Eco this Saturday

The goal is to finish within 3 hours.

is

So thinking of 7:45 minutes pace for first 10km.

Then 8:00 minutes for the next 10km pace.

then I got left 15 minutes for me to walk to the finish line..

hopefully my garmin will got get cranky this Saturday.

I have lotsa watches already..dont need an extra one.. :p

Long time never ride roadbike

Mr Lim just bought his RB after soooo long..

Took a ride from my house towards Mimaland..

After a 20km run yesterday... riding on the RB was a bit "challenging".

Nevertheless riding bike has always been my passion lah..

More to come as training for PD Tri, Century ride and Powerman.

Just love the speed...

New Balance Pacesetter 15km run

just snapped this awhile ago.. will they have stylo grow in the dark bib number someday?
hthis is FUCkfACE A.K.A. lalamui.. my cohorts running kaki. lala has been so passionate about running recently and gettting all spice up about it. She had signed up for KL marathon as well. If you saw something which makes you think of the word FUCkfACE... make no mistake.. it is the KL marathon lah. Congrats to her despite only few 5 loops training at KLCC..she still did 2 hours a little bit more in nail her virgin run races in complete style... Lala also featured herself before in local paper for handling some mock cheque to dont know what oredi.. celebrity aka newspaper!!

Car radiator fan kong and worried about it getting bang up at the New Balance run. So I asked lala to come and fetch me lah. So she picked me up at 5.30.. I was still suffer from lack of sleep due to the meeting up with buddies over dinner.. did a "fine dine" at 茶王kuchai lama.. and after that proceed to pappa rich for dessert.. so sampai rumah also 1 oredi.. before that sending "nothing wrong with my name" home.

So a little bit hangover lah and the heart beat was pumping slightly faster.

We had McD for breakfast. Then later only find out the cheesy stuff really interfere with the run.

Arrived and met Khoo and we talk cock like no tomorrow. Khoo seems to be energetic about this run. Then saw Richard Liau and their running friends too. Richard is my boss business circle buddies and he told me he first run was NB 15km last year. woW!!

So 10 mins before the race.. I start my Garmin.. no..it dint pick up the satellite.. wonder where are all the birds gone to? It didnt get signal until 4 km and eventually lost some signal as well. WTF!!

But it was alrite.. coz we had scout the route last week to psycho ourselves lah..

It was like a dreaded diseases ler.. breath heavily then usual.. and bank negara leading up the trail can see some flers slow down to walk..

not tOO long after the first water station. give me all the reason to walk a bit lah.. Then start to run again down hill and leading up to Jalan Tunku sudah wanan bonk bonk.. price to pay for not resting early.. but i walked fast lah.. but I was glad that from then on.. running was between 7:30 on flat and downhill.

Target was to do sub 2 hours ler. Then came to the first split.. that bloody hill.. apa lagi.. walkathon lah.. as the descend cometh.. I nos a bit lah until the second hill up.. so after crossing the bridge which we ran opposite direction during January run.. I know I could ease a little bit running down soon.. Then saw a malay chap was pushing and walking and ranting. So I encourage him to push on.. then he said.. : " ar...dah agak dah..." ahahah. wonder what is going thru his mind.

Then to the final water station. now really tak boleh dah.. the damn bloody hot sun was blazing hot man!! wanna burn us up in hell like that.. that kind of torment when you are a slow runner lah.. so walked up to the top and give one final blow to run and not walk anymore..

Then reached the small up ascend at parlimen. All cried up to tell me .. walk boon walk.. but I know I could not clock sub 2 if I walk..

Thanks to garmin that keep me mindful of the time.

Then sprint a little bit to the finish line.. when I see 1 : 57 .... but unofficial result said i am 15 seconds more to reach 2 hours. but that is ok.. my initial target was 2:10 lah.. ahaha

Was really amaze lala finished in style and she was still good after that. Way to go!!

She tot maybe cannot get finisher medal because sudah over qualifying time lah..ahaha.. but i think she was glad lah the goodies back got the finisher medal.

Then we had some snack and drink before heading back..

Though it was a painful race but it does satisfy as I pull it thru..

KLcc parK rUNNing

10 LOOPS today at KLCC...good weather..

lala mui tagged in pretty late due to traffic.. anyway..she scored a good 5 loops..

burning midnite oil all the way till sunday..hehe.

Finally I get to run this week

Suppose to get up and run KLCC this morning.. but my two men in the office .. ONE ON EL..ONE on MC.. ahaha...

So gotta rev-up the time to keep up with work..so postpone to evening run lah..

Then after kautim customer machine already 8.30 jor.. Wanna faster start engine from the car park and go klcc and run...

then engine wouldnt start...WTF...

have to ask customer to help jump start my car lah...

So drove all the way home and lucky there is one shop that about to close... kena kau kau 250 for the waterless battery..what to do.. no time to look around... kena squeeze ball kaw kaw lah..

So gone back home and did some emailing... then baru start to run...

did a 8km 1:04 minutes. trying to pace myself as slow as possible so that I could measure and sustain myself for 15KM next week. Target is to finish within 2 hours..

DNS

Isnt it much more painful to see DNS than DNF..

yup.. I DNS for this week for my plan.

Shit I was not committed isnt it? else i would run in the rain. It rains in the evening for past few days.

And I got one hellavu intensive training for machine upgrade.. many peoples are unhappy with me and will called me Moses to redeem them. Well, I hate the name Moses.

Either call me Jesus or Barnabas.. :p

So switching plan to run in the morning tomorrow. KLCCs' birds chirping in the morning? ahaha

So garmin..tomorrow we put the satellite to work yea.

By the way, my passionate on fire running kaki is down and infected mildly with H1N1. Hope she recover soon and killed herself next week at New Balance 15km.

Until then, lets sleep early and keep ourselves healthy yea... * did u see i cross my finger behind my back ? :p

Goodnite..ladies and gentleman...

Not yet.. I am in McD punching away keyboard.. the weather is extremely hot!!

The 80/10/10 diet

As much as training and other regime that related to it that is vastly important. I think refueling what into ur body does play a significant parts into endurance sports.

Bump into Karno blog and he feature this man name Mike Arstein who won the tough Napa Valley Marathon.. its new to me and the principal is very much based on eating fruits stuff. as oppose to that the acid/alkaline based diet strongly oppose over intake of sugar.. at this moment I am sold to the acid/alkaline diet to certain extend.

http://www.youtube.com/watch?v=SKOLIJTOCCo

However, the diet that has it birth and origin from Dr. Douglas Graham who I am about to get acquainted to real soon. I am keeping my finger cross but being very liberal as science and all the myth that is being unlock, we should pay attention.

Now.. I was observing the two parts on his video in youtube, I found that he is a total fruits man.. damn.. the best part in part two where he had DURIAN man..!!! Can u imagine durian in his house and at the refrigerator... WTF..and also a thorn whole shaped in the other other fridge as well.. and his son is having a bucket of durian with seeds remove.. wtf.. I had never heard of durian being propaganda as having whatever vitamins it gots.. we know it certainly pump up the awesome awakening sense when you being to pass that residue in liquid or pepejal form..wtf..

So gonna find out more about this stuff...u can find out more about this on Dr. Doug Graham here on youtube..

http://www.youtube.com/watch?v=vUebKb1E_UU&feature=related

http://www.youtube.com/watch?v=VsmcYRSvwGM&feature=related

Until then, my plate of nasi lemak few days ago is still as awesome as it sound.

This week crunching data

TARGET THIS WEEK : -

1. RUN 50 KM

2. CYCLE 200 KM

3. SWIM 1.5 KM *ania?

4. Lost 3kgs

5. Improve from 8:00 per km to 7:45 per km..possible?

Thanks to the trusted garmino.... now I understand lah why ppl cannot live without it..

I am wondering what is a better way to recover faster beside using the Endurox R4.. no doubt Endurox R4 has been a great help, but I am looking for some other more effective natural remedy..

In other word Endurox R4 burnt a hole in my pocket.. ahaha..

Anyone glad to shed some light?