Endurance Playground : Balancing burning sugar vs burning fat

I must admit. I hate running due to my size. And I am doing nothing to shed it and instead gaining pounds. That is bad. Yet, prior to that, running is very much panting and 80% of the time it leave me quite tired after the run and only 20% do I feel good.

Now it not suppose to happen like that. Period.

Yes. Coming up I have my first marathon to go. And I do want to run as joyful as possible and still more energize after the run.

Couple of weeks back I was reading closely on Stu Mittleman way of running. How he introduce slow burn in his book very much earlier ago. And Stu is one of Tony Robbin's mastery figure in term of fitness. Take time to google and find out more about this amazing man gotta offer.

So after two weeks of listening to his few key pointers in running I decided to give it a try two days ago on what he feel how running should be.

I decided to put on my Garmin 305 but not the heart rate monitor belt. As recommended, Stu say we should be able to have that awareness of our surrounding as we run, feel it also be constant listening to the body as you run. Of course to avoid that tunnel vision that start to set into the anaerobic zone while running.

So that day Elaine was running with me. As usual the petite lady is fast. But I tell myself.... it is time to really learn to primary basic. So I just keep at a pace where I could enjoy the run and be aware of the surrounding more. I begin to consciously picked up the high rise building around KLCC. and for the first time I really enjoy it .. and as far as I am concern, I still remember most the run I had done that day still imprint in my memory. I was running at an amazingly slooooww pace and I just want to enjoy it.

After 35 minutes of run.. Bang!! I begin to feel the body sensation had turn. I know I could keep on running and not succumb to injury.. at least at that state of condition as perceive.

So at 45 minutes... I begin to feel that my body is switching to burning fat for the run and not sugar. As vivid as I recall, I ran 7:15 - 7:30 minutes pace for 10km run and 21km in a state where I am still pant and breath easily but not as relax.

Yet.. as I gain the momentum, I realize I uses less effort then ever and perhaps every breath will take me around 5 - 10 stride at 7:30 per km pace..While, this is the first time I am experiencing such event.. At that moment I am sold!!

I am all excited now and digging more deeply. Suppose to start my alkaline diet but really reluctant and hesitate.. .but now I am thinking what to get and make me improve better in a much much happy way.

What make me sold more on balancing the sugar vs burning fat is Carmichael was taking Lance to a lab where they run a fitness test on him.

His fitness threshold is so good at a very high heart rate, drawing out his blood still showing that he is constantly burning fat instead of burning sugar. Therefore the level of lactic acid is so slow he could recover damn fast.

Also take a look at Stu recent webcast where ppl post question to him here.. it will expired in few days.. take time to listen :-

http://marathonmastery.com/blog/reply-telecast-8-2-2010

Anyway the fun had just begun.

I am all ready to KLCC Park tomorrow for a spin.

iPoh Century ride 2010 - Semangat tak goyah..telor aje..

curi FROM Khoo fb... i tried to be as pathetic and as tired as possible. I failed miserably i THInk.

There are days when mediocrity rules and some hu-ha once in a while. There are days where it will imprint for a long time and the shadow of time does somehow seem hard to take it away.

It is where you induce such pain and pleasure to your neurological mind it begins to punctuate such event. Your heartbeat resonant in congruent with your head, your blood rush and gush, and all that you ever thought of to do whether it surprise you along the way or not.

AUGUST 1^ST 2010 was as such for me. Only this time pain is the dominant factor.

It still goes as vivid and as sephia as it may sound. Huffffffiiiinnnggg in anaerobic zone.

160km of pure cycling non-stop. I have never done this before in my entire life.

Ipoh Century Ride 2010, 1^st August is the event. A 100 miles where a century dictate where it say it all imperialistically.

Super lack of training. Can I take a week before that at PD tri relay 40km as the training? Other than that is the last ride KL-Kuala Selangor. Yet I had a 75% confidence I could finish the race.

Perhaps more than a year ago, where waking up at 4am and hit the road and back during lunch time to crank that stationery cycle to lose extra 0.2 – 0.3 kgs of weight… those days.. I will definitely cruise with joy.

Definitely not August 1^st.

With a mere less than 5 hours of good sleep, woke up and shower and get freshen up. Hotel 18 is as secure as ever. Its 6.5km away from town. Its quite new and I checked in to a shared toilet room. I was there for a night rest. Singh was taking care of cars and another Indian guard was taking care of entrance security. You will somehow feel so safe. Even I left my bike in my car.

Met Alan and Khoo near one of the town hotel and zoom we went to Kinding Resort. Both flers must be still in zombie state leaving so early from KL. Arrived, pass them the bib number and goodies..timing chip. So we gathered around the area… and as usual waiting for 7am to come. For once the VIP is start with a man of few speech.. All the best… and off we go.

So we cranked.. and cranked… I don’t think lotsa ppl believe I could finish it. Especially some season riders and some organizer flers from KRI. Well, I was not as doubtful as they are fortunately.

After about 1km mark or perhaps less.. I can felt my rear wheelset rubbing against the tarmac. Oh Shit..I took a leak. I just got it changed at Hee Hong yesterday..Grrr… Got down of the bike

and start to skewed off the tube. Then 3 marshals came to assistant. I need the pump. So they are so kind to wait for me. Then start to pump…. Picah.. damn.. these day most spare tubes are just sinking sand.. gotta found out from Bike shop fler that tube cannot be kept for too long. So I asked for a new pair of tube from the marshal. Pumped it up. Looking at my Garmin already 20minutes pass..wtf!!

So off I went with a few kms tolak helping hand from the marshal lah and kayuh and tolak.. so do I consider cheating? :p

Well, not too long, when my energy is charge. I signaled the marshal to leave me as I can go on my own. Then …wow.. another two flers along the way took the leak.

So I was maintaining somewhere 30 – 33km to catch up with the rest. The weather is good and the long stretch of flat really set me in motion. Even the first 30km I was rather panting.. then slowly.. got into my burning fat Zone and I am more relax. Then saw budak2 kampung giving out their hands… remember one of the le tour langkawi ads last time where bunch of kids try to emulate LTDL and giving out plastic bag with straw water and touch the hand of the cyclist. I had that moment this time.. at least one stretch of 6 boys where I kena all their hand. They went hysterical. I forgot my glove that morning.. and damn it was painful.

Then I caught up with a uncle or he caught me up. I think he suffered a punctured. We were head and tail of each other. Then he did pass me and went ahead.. So not too long I saw Alan and I also saw the uncle in front. I think he is pushing a little bit too much when the past 10km head to tail.. so I just draft very close behind me and psycho.. at the bridge I already cannot tahan his slow speed. Crossing the junction I sped off..

So not too long, I am at the first water station. By that time, I could have dugged my bladder for 1 litres of water or more. So refueled and ready to go. There is this uncle.. keep looking and me and gv the hand up signal… some still linger around. So off I went with less than two minutes of rest.

My confidence is high and I want to finish the half as soon as possible. I was thinking to myself if I finish half fast, I could be more relax at the last 40km mark... it was such a majestic ride and beautiful scenery in Perak. I want to beat the weather as the weather is still cooling. So kayuh and kayuh… I think I a bit over use up at two hills.. exert myself too much. can feel the cramp kinda like setting in.. the second steep hill I saw Khoo.. saw him resting at the top of the hill. So exchange a line or two and I asked him to lets continue..

So finally make it to the second water station. That was about 10.07 or so. Took a bread and some drink and refuel my bladder and move on. The same uncle was there again to give the thumb up.

So I thought should I remain in such constant speed and given the last 20km taking it slow.. I should be at the finishing line by 1.30 – 1.45pm.. then hills are coming without mercy..True enough at 88.07km.. I suffered the cramp. At the same time there is this gentleman that is in front of me is having the same fate. I hand him the yoko yoko.. he said he applied at water station and decided to call it a day. Hmm.. the evil thought kicks in.. but I was way to strong to allow it. I knew from now on.. it will be a very tough and slow journey. I might have to push through lotsa hills after this… What the heck! I come for this and I will do it until the sweeper truck decided to take me away. So that is what I nego with myself. Apply the yoko2 until it is bloody hot. Now the sun begun to shine mercilessly. I began to be gardenia toast oredi. Damn the cramp.. Push my bike despite the cramp.. once straighten my leg.. ouch ouch.. and this bloody irritating cycling shoe.. so push until it was downtime and let it roll.. then the muscle began to relieve abit…. So shift gear and put my right legs to gain more pedaling power. Not too long.. yes… my night thigh start to cramp.. WTF… its double jeopardy. I thought of giving up come into play. But I know I cant because I still have the yoko yoko with me. You cant rule out just yet because the yoko yoko is here and it has its role to play in this priceless time. So if you quit now, you cant blame on yokoyoko because yokoyoko was there for u till the finishline. Damn you yokoyoko.. I had forgot my glove but not you.. damn you… most of the ride I left you at home.. but why did u come with me on this race.. damn you.. lets carry on the race..

This time I just directly apply on the cycling shorts with taking off the shorts. Was even too tired to do that already. Pedal pedal.. KNN..left leg cramp again.. gotta rest… more hills.. glide down the bike and let it roll as much as possible and pedal minimalist and clip off to push again. It was not a very nice sequence of co-ordination as the cramp is a new play for my neuron to subscribe.

More yokoyoko.. …. More ride.. suffer multiple cramp.. .. left to right left to right…until a stage it began to cramp at both leg.. wtf.. had to clip off and stand on the bicycle bar… somemore cannot stand straight.. damn kau suffering.. I did saw some riders having such stance.. ahaha.. same same lah.. there is a guy that I manage to share my yokoyoko with..

So I got so frustrated.. I just apply the yokoyoko like the shaolin rookie sweeping the floor in the morning. Up and down and everywhere.. .. I was so immune of the cramp…

Kayuh and kayuh..finally reach the 3^rd water station. Clip off.. sponge myself.. damn good.. refill bladder..then sudden someone pat on my back.. wow! Alan ..damn he look so fresh.. oh..actually he took the bus and call it a day at 80km .. at least half century ride lah… I was lethargic try to layan as much as possible.. Ahahaha….

I knew I was way behind schedule.. now my focus is next water station.. with about approx. 45km to the finish line I heard. So off I pedal again.. under the scorching hot sun, it seems like forever.. The cramp sort of relieve a bit as after 3^rd water station..the hill is not as steep but sign showing to kuala kangsar..2x km to go.. quite a nice scenery.. despite the agonizing pain. I still catch some breath and steal sometime to check the surrounding at time.. Yea.. lotsa dead mini snake, funny animals.. and near the rubbish dump got lotsa bangau.. and a bangau was flatten on the road…ahaha…damn funny.. I cant stop laughing u know. Beh tahan… stupid bangau…

It took forever to reach kuala kangsar… at first I thought my garmin eat lemon again.. damn it was me that is slow..

At this evil hot noon, my back is sore, my butts skin is swollen in between my asshole as well. The cramp keep come and go like choo-choo train.. have to keep that pace. That sun is super unforgiving… like the face of Freddie Krueger looking straight down.. then the neck is so damn sore.. the hand and finger is so numb.. U feel yourself evaporating and how great I am to wear a sleeveless bicycle jersey. nincompoop..

Soon.. not so soon actually…. I made it to the 4^th station.. like entering the penalty box jor.. belum rembat aje… so the uncle saw me again and give the thumb… was mesmerizing something lah.. The gentleman pour water on me. That was the best shower ever.. I go sponge myself somemore. Apparently I heard there is a lenglui in this station but I miss it ler… too bloody focusing on my last 20 plus km.. took 3 – 4 bananas.. volunteers are very helpful and friendly. Thumb up to Ipoh ppl and Perak ppl for being so nice.. thank you so much!!

Then.. it was the longest day in that 20kms stretch…then reach town jor… then WTF…front tyre suffer a blow.!! After the traffic light, I decided to change tyre.. can ride 20 over km meh with this flat? U try to outsmart or undermine Isaac Newton ar.. So saw a Marshal again.. one Chinese man stop by after he pass thru the red traffic.. he seems not so easy to get down the bike.. oh.. he could have lost his right leg.. so I quickly went over to took the pump that is strap to his seat.. wanna take the hook off the lastic rubber strap also no energy jor.. :p

pUMp again.. this time took less than 10 minutes I think.. after I fix my bike.. saw khoo pushing his bike over the traffic light.. strange forget to ask him why lah he pushed his bike over..

So off we ride.. it was very torturing I tell u.. began to feel breathless also.. oh … not too far..saw a fruits stall.. saw some malay comrade sat down and have cincau and fruits.. I just took the choppy watermelon in the plastic and munch my way thru.. I think I saw this stall in the previous year ride in other ppl blog.. ahaha.. so another flyover.. wtf… cramp cramp again.. but gotta ride also..

The last 6 – 7 km or so ..saw the bukit kinding sign..fuh… then at the small town the turning left corner.. I almost collide with one of the KRI 4 wheel… fuck man.. he passed me by just now 200 metres ago.. dint he know I was coming.. almost fall into the drain.. really birdbrain the driver. Aahahaha..

Then it was last 5 kms. Oredi some ppl pack their bike and balik… at last pedal and pedal.. finally.. the last km is like eternity.. I thought I wanna go have my good lunch..accordingly to the century blog..they will provide good lunch lah..blah blah.. habuk pun tadak.. coming in late like that lor.. then Alan said u know Malaysian lah.. not riders..the family yee mah khoo cheh all also makan.. damn not even the coconut.. luckily still got H20 to drink…cendol also no more. WTF!!

Should I start a FB.. saya tak join ipoh century ride sebab cendol dah habis!!

Saya tak join Ipoh Century ride sebab as a latecomers tadak nasi makan dan lapar nak mampus!!

At least lah some small token nasi lemak or what for latecomers..kesian lah kita orang..

So finally for the first time I wanna laugh and cried liddat.. damn siao.. then khoo with the fat cyclist jersey coming in.. that fler suffered a cramp not too long after my second puncture area.. no wonder so long lah..

Then that fler uttered if next time he said wanna join this race again.. make sure we slapped him wor…ahahaha…. Can use spanner to plyer or axe?

One good medal of sweat and burn that is worthy of collection. Will be remembered for a long time. I am happy with myself for pushing hard especially after multiple cramp still I go on.

Off we went to Kampar for Kam Ling Bread chicken.. I even have to use both my hand to assist my right leg out of the car!!

Well, it will be a quiet month of August … at least a good start for August.