2014 in a FLASH!

Is it just me or did 2014 passed by in two blinks? We have come to the last page of the last chapter of the year. To say that 2014 was an awesome year is an UNDERSTATEMENT!I don’t even know where to start! It has been a big year of experiences, learning, triumphs, celebration, failures, lessons, discoveries, realisation and such. I will try (YES, TRY!) to summarise the running/fitness related aspects of 2014.

This year, my running life has taken a huge leap. What started out as a mere pass time evolved into one of the main players for much of 2014. I didn’t even know running was THIS big of a thing. I mean, look at the number of running groups and the number of people running! Before 2014, I knew nobody in the running community (I didn’t even know it existed!). Now, I am blessed with so many of them!

So, let’s see what I got up to!First win of the year!

A few note-worthy points (in no particular order):

– Became a Puma Pacer (and now one of the leaders of the Puma Running Club)

-Competed in 25 races

-Finished on the podium/within the prizes for 24/25 of them

-First year being up on ANY podium and finishing within the prizes (Never came close to winning before 2014)

-Managed 5 champion titles in a row

-Became a part of Team Dirigo

-Ran my first Half Marathon (2XU Compression Run 2014 – 3rd place)

-Ran my first Full Marathon (SCKLM 2014) and finished in 3^rd place (BQ too!)

-Featured in a magazine and having my running/health related articles published on Healthworks.my

-Meeting a whole COMMUNITY of runners

-Being able to inspire a few people

-One of the pacers for the Puma Night Run 2014

-Became a Puma Sponsored Athlete

-Ran my first trail run

-Took part in my first relay race followed by a few more (Mix team of 5 – ParX 2014, All-girls team – Allianz Pacesetters Relay 2014, 2-women team – Putrajaya Relay Trail Run 2014, Mix team of 2 – Serama Adventure Race 2014)

These are just a few of the many significant moments in my running life. I have much to be grateful and thankful for.Live with no regrets! I am truly humbled by all the experiences, both the good and the bad. Learn from your bad experiences. Your best stories stem from overcoming past failures.

KEEP LEARNING, STAND TALL & NEVER GIVE UP!

Ok, show and tell is over (teehee!). Now all I gotta’ do is find a place to stash my trophies and medals. It is important to not let your victories go to your head, or your failures to go to your heart. Try not to dwell in your wins and achievements. Yes, they are a form of motivation and it is okay to celebrate but remember to move on. Life is about continuous improvement and moving forward. Never settle for less when you can do SO MUCH MORE!

Ok… MOVING ON!

Running has been very rewarding. It works both ways. You can help yourself AND other people along the way.

This year, I realised how important it is to surround yourself with people who truly love, grow and respect you for who you are.

The Puma Running Club

I have blogged about this before but it deserves another mention!

This was where it ALL BEGAN (in Dec 2013). It was my first running club and also my first time running with a group of runners. Gone were the days where I ran alone and knew nobody whenever I took part in races. The Puma Family took me in and sucked me into the running world. From there, I came to know even MORE running groups (Cari Runners etc) as well as other runners. For the first time, I was exposed to specific training sessions (Intervals, hill sprints, tempo, etc.). I could see how these sessions were beneficial – I joined more races after taking running more seriously.

The Puma Running Club has been a way for me to help other runners attain their running goals. This was why I agreed to be a part of the Puma Pacer team – to give back to the running community. I know what it takes to work hard for something and reaping the rewards. I want everyone to have that experience. I love to see people achieving their goals through pure blood, sweat and tears. Their expressions are almost always PRICELESS!

In just one year, the Puma Running Club has grown from a few members to a group so big that we can barely handle!

Thank you for the immense support. Look out for 2015! We have a lot in store for you. We promise to do our best to make every session a smashing one.

We want to help YOU!

The Running Community

The A TEAM!

The Puma Running Club was the stepping stone to a huge running community that I hadn’t known existed – the Cari Runners and all the friends that I have met along the way! My ultimate supporter! He wakes up at ungodly hours, drives me to races, waits for me, takes photos/videos and cheers me on! Who else does that? HAH! Thank you for always waiting at the finishing line and being there at my most difficult times! You’re the best! More than just my training partner. Thank you for teaching me a thing or two about running! I was always the blur one. I don’t know what I’d do without you! She’s an inspiration, a girl with a big heart and a strong mind. Funny how we were all at the same race back in  2013 (we didn’t know each other back then) and look at where we are today! The big brother when it comes to running. He knows what he’s talking about! Thank you for bringing me into the Puma Running Club (and then quitting at the end!). Also, for your advice and support!The ever friendly ATM gang. Training and running with a bunch of people that I had just came to know is not something that I would normally do. The immense support, encouragement and motivation from this group made running that much more fun and exciting! THANK YOU!

Team Dirigo

This was probably THE BIGGEST thing that happened.

The try-outs.

Trying out for Team Dirigo was something I did out of curiosity. I wanted to see where I stood, and what I was capable of with my new found dedication to the sport. I didn’t expect to be picked for the team! I initially signed up for the 21KM category for SCKLM 2014. That would have been my first 21KM, and my longest race ever. Little did I know that I was required to run the full marathon with Team Dirigo!

Training alongside other professional athletes under a proper running coach was an experience of a lifetime. Any form of proper training was new to me. We had a structured training program to follow and many intense track sessions. Serious stuff! All the athletes displayed focus, dedication, discipline and determination. I was exposed to a whole new world of running. It was a different ball game and I had much to learn. Thankfully, Coach Mark and my Dirigo mates were with me at every step of the way.

Big thanks to Coach Mark and Team Dirigo for seeing me through my FIRST FULL MARATHON! I have always hated long distance running. Anything beyond 10KM was crazy far. I was actually looking forward to the day when I would actually run my first full marathon, which was probably somewhere in the distant future. I guess being a part of Team Dirigo accelerated that process!

I didn’t expect to complete, BQ AND be up on the podium for my first full marathon. Truly an experience to remember. I want to thank everyone that helped me get up there. Your support means the world to me. I couldn’t have done it without you guys!

Still, I wouldn’t consider myself as a long distance runner, far from it actually. But I am slowly learning what it takes to become one. I am truly honoured to be part of Team Dirigo and to be training under Coach Mark Williams. Thank you for not giving up on me.

This year has taught me a lot on how to get comfortable with being uncomfortable. I have never pushed myself so hard and so far before. I have achieved PBs that I never thought was possible. There really is no limit when it comes to running. Sometimes, it’s not about what you have. It’s about what you do with what you have.

With the new-year upon us, take some time to reflect and to determine your next step. Take on challenges and new experiences. Head confidently into adventures that would take you to new horizons. Believe in yourself and keep an open mind.

I pray to God for a good 2015, giving all praise and glory to Him for whatever happened in 2014! So stoked for what is yet to come! THIS IS JUST THE BEGINNING.

 

Post-race Report: Putrajaya Relay Trail Run 2014

3^rd trail and relay run of the year! I’m on a roll here.

Again, another last minute unplanned race! Chooi Fern and I registered on Tuesday, 4 days before race day. My main concern was that I was supposed to run the Cyberjaya TwinCity half marathon the following day. Yep, another back to back race weekend!

I went on with it anyway because I liked the idea of it being a relay AND a trail run! So exciting!

The holiday celebrations have begun! I had a party on Friday night and went to bed at about 3am. ❤I couldn’t sleep in on Saturday because I had lunch with the Uni mates to celebrate Janey’s birthday. Haven’t seen them in MONTHS! Good times.Pre-race meal – Baked eggs!

After lunch, I had to rush home, pack and leave for Putrajaya. I was feeling so sleepy! Daniel and the sister came over to my place and we left from there.

The interesting thing about this race was that the flag off was at 4.30pm. I was worried that it would be TOO HOT to run. And the funny thing was that it was raining as we were on our way to Putrajaya! I couldn’t decide which was worse!

We were there early to collect our race kits. It was raining so heavily that we had to wait in the car for the rain to come to a light drizzle. We thought that the organizers would delay the race but thank God they didn’t.

It started right on time at 4.30pm (It was still drizzling at that time!). The “baton” was in the form of a hair scrunchy. One team of two members would each take turns to run a 6KM trail route. The sister was off on the run along with the other first leg runners. I went to the bathroom twice while waiting for her to return. OH THE NERVES!

When Daniel came back, I knew that the sister wouldn’t be too far off. A few minutes later, the first female runner returned. To my surprise, it was NOT the sister! I was shocked because who else could be faster than her! I kept asking Daniel if he saw her during the run. Did she fall? Was she ok? I was worried because Daniel suffered a pretty bad fall and he was bleeding.

About 3 minutes later, the sister appeared! PHEW! Huge sigh of relief! I was glad that she was ok. She called out to me and handed the pink scunchy over. She yelled for me to chase the other girl who was well ahead of me. The only thing that flashed in my mind was that the sister was crazy!

The roads were slippery and I had to be extra careful with my footing. When I hit the trails, I didn’t care where my next step was or whether or not there was a huge puddle. I jumped right it. Some of the major turns were not clearly marked and it was easy to lose your way. Thankfully I didn’t because I didn’t have time for that. My main focus was to chase the other girl. I ran hard, splashing into the mud and blazing through the bushes.

About 3KMs in, I spotted her. Target locked! I did not hesitate to overtake her. The pressure was on because I was feeling pretty breathless. The only thing that kept me going was the thought of the sister. I didn’t want to let her down. Managed to pull the gap even further as I went along. Phew!

  Covered in MUD!

We emerged overall Champions in the Women’s Open category with a total time of 1:03:54. We both clocked in about 31 minutes respectively. So happy to see the sister jumping up and down like a cray woman at the finish line.

The Puma gang! Apparently, the first female runner to return took a shortcut/ran the wrong way and her team got disqualified. Well, I guess it was still worth the chase! What a stressful run!Daniel’s team came in 3rd! Post-race selfie. The sister is a fast learner. 😉Post-race meal – Homemade Assam Laksa! Another party!

---

DNS the Cyberjaya TwinCity Half Marathon the next day. I only manage 3 hours of sleep and was feeling very tired. I went to support the other runners! It was fun standing on the other side of the finish line.

And of course, the sister managed another Champion title for the 12KM run! This is what a Champion sandwich would look like.

Michelle was the Champ for the FULL MARATHON! CRAZY WOMAN with an amazing finishing time! Congrats girl!Strength in numbers. Stronger together!

How was your weekend?

Happy Holidays and uh,

Keep Running!

 

Post-race Report: Allianz Pacesetters Relay

My first all-girls relay team event!

The decision to join this race was rather spontaneous. I didn’t have any plans to take part in this relay. To cut the long story short (there were many obstacles and decision making along the way), we formed our own PUMA team to compete in the Women’s Open category.

Since it was pretty last minute, we didn’t have time to train together. We just trusted that each of us would do our very best for the team! And we delivered! Very proud of this team of strong women.

We did a bit of planning on whom would go first, second, third and fourth, but we didn’t have a concrete plan or strategy. We did, however, put quite a bit of thought into what we were going to wear on race day! Oh, you know, FASHION FIRST, RUN LATER! At least, if we didn’t win, we’d still look good.

We had a lot of fun in motivating each other and adding a little spark of excitement here and there throughout the week leading up to race day. Angel was so nervous that she had a nightmare about the race! PHEW! The pressure was definitely on. When it comes to a team event, you have to perform for yourself AND your teammates! Everybody is dependent on each other. And that is the beauty of relay races!

Serious stuff, don’t mess. Or maybe not. Michelle was probably thinking of what to eat post race. HAHA!

The first half of the route was hilly. We had to control our paces at the start to be able to survive the rest of the way. My legs were SO heavy at the start! GAH! Chooi Fern was the first to go! She did an amazing job in pulling a huge gap for the rest of us. She was the first female to come back and the rest of us maintained the position all the way! YAY! Thank God Michelle agreed to run the last leg. I don’t think I could have handled that level of STRESS! GO MICHELLE!

We were shouting and screaming our lungs out for each other. Got a few stares from the other runners. WHOOPS! We waited at the end for Michelle to come in. We couldn’t contain our excitement the minute she crossed the finish line! Thanks to Kevin for being there and recording each of our start, pass and finish!

TEAM PUMA IN RED!

Champion!

Very proud of Angel. She has improved so much! Despite being so worried before the race, she did an awesome job! Don’t ever doubt your ability. Believe in yourself and strive for the best!

The champs of each category.

Puma represent! Podium finish for the whole Puma team!

Peng Peng’s Team – 2nd place (U26 Women)

Daniel’s Team – 2nd place (U26 Men)

Goh Shu Wei’s Team – 5th place (Men Open)

Yung Hui’s Team – 5th place (U26 Men)

My girls.

Nuff’ said.

We stand together, hand in hand, till the very end!

Let’s do this again! Can’t wait for our next relay event.

Keep Running!

How to Prepare for a Marathon – Training Part 1

Disclaimer: This is going to be about how I prepared (in terms of Training) for the Marathon. Please note that I’ve only ever ran a Marathon once in my life. So, follow at your own risk.

For my first marathon experience, I was fortunate enough to be training under Coach Mark with Team Dirigo. You can say that we had it easy. Everything was laid out for us. Basically, all we had to do was execute (which was actually the hardest part).

Before I continue, I won’t be revealing anything from our training program in respect to Coach Mark. Sorry to burst your bubble but if you were expecting a detailed A-Z training plan for a marathon, you’re going to be a little disappointed. However, I will share a bit on what you can do, what qualities you should possess and what to expect during your training period (over several blog posts).

I don’t think our training plan is any (or very) different from those that you can get online (for free). Sometimes, it is just the case of getting it done. It is not about what we don’t know (we all know what it takes to run a marathon!). Just like how we know fried chicken is bad for health but we eat it anyway. We KNOW, we just need to DO IT (or not do it).I can tell you what these training programs require: HARD WORK. We live in a society that craves instant solutions and results. We crave for the quickest, shortest and most efficient way. Sometimes, we wish to achieve the impossible without putting in any effort. While you’re still sitting there looking for the fastest way out with instant results, someone else is out there doing all the hard work.Nothing worth having comes easy – TRUTH.

Typical training process

Running, running, running and more running! Our training program was over 14 weeks. But these days, you can get training programs over 6-8weeks (of course, it depends on your current fitness level)! There are all sorts that you can find on the internet. Think of the training program as a piece of cake. The cake (Long runs), layers of cream cheese filling (Tempo runs) with caramel swirls (Interval runs). Slice a piece off as the weeks go by. That’s the gist of it. Training intensity and volume would depend on your specific race goals.

Before you start any training program, you have to:

Set some realistic goals

Sub 4? Sub 4.30? You decide. Nobody knows you best but you. Always remember to set the bar high. Make the most of your current potential and triple that. A good tactic for you to make sure that you stick to your goal is to get into a buddy system or better yet, announce your race goal to the world. That way, you are accountable for what you said you would do.To run a marathon, you need a strong mind and the right mindset. These are your must-haves:

Self-discipline

Once you’ve set a goal, be discipline to follow through. Dedicate yourself to it and stick to it. There will be days when you don’t feel like running, PUSH THROUGH THEM. Get the mileage in. This is going to be the determining factor that will set you apart from the rest. People usually give in when they don’t feel like running, DON’T!It was hard for me too. There were days where I hoped for rain as an excuse, days where I laid in bed battling with my inner self, days where I craved for fatty foods and sugar (not advisable during marathon training)……

Determination

Keep your eyes on your goal. Remind yourself of it. How bad do you want this? You’ve got to want this enough to get you through your training. Find your motivation, write it down somewhere. Stick it on your mirror, on your notebook, set it as your mobile phone wallpaper…… anywhere, as long as you can see them.

Focus on the “now”. Live in the present moment and make the most of it.

Stay Focus

It is very important to stay focus during your training runs. When you’re training (alone especially), it can be very tempting to deviate from your set pace. Your long runs can easily turn into recovery runs if you don’t stay focus. Don’t defeat the purpose of your runs. Make them count, turn them into quality runs. Also, you’ve got to FEEL your runs. Identify all your aches and pains (side stitches, cramps etc.). Feel them, correct them or adapt to them if you have to. That way on race day, these wouldn’t come as a surprise to you.

I had side stitches after about 10KM into the marathon. I remained calm and knew what to do about it because I had them during my training runs.

Perseverance

It is going to be hard. Nobody said that it would be a walk in the park. If it were easy, everyone would have done it. I have this bad habit (or a fear) of not wanting to push myself to the maximum. I hate it. I hate that feeling. I like to remain in my comfort zone. If you want change, you’ve got to do something different. Thanks to Coach Mark for pushing me through each training session. It was crazy. There were times where I felt like stepping off the track to give up. But I knew that I had to hold it for just a little while more. Every session left me with jelly legs and a few stars dancing around my head.

I always hit a point in training where I hated running to the core and found myself asking: “What am I doing? Why am I even running? Is it worth it?” But yet, I love it enough to do it all over again.

I love that feeling after a tough workout. But first, you gotta’ go through it!

Trust me, you’re going to have a lot of self-doubt. You’re going to want to give up. Don’t.

Sit down. Breathe. Think. Evaluate your goals. Talk to a friend. Get motivated. Trust your training and progress. And then jump right back! All the best!

Marathon Debut – Standard Chartered KL Marathon

Whoop! Completed my first full marathon recently at the Standard Chartered KL Marathon. It was an amazing, heart-stopping, mind-draining, tear jerking experience…… with an unexpected podium finish! This is a long one. Grab yourself some popcorn and read on!

How I got myself into this mess (joining the Full Marathon):

Dirigo Events held a 5KM speed trial to select athletes for the Dirigo Athlete Development Program. Trying out for Team Dirigo was something I did out of curiosity. I wanted to see where I stood, and what I was capable of. I didn’t expect to be picked for the team! Also, I didn’t know that I was required to run the full marathon with Team Dirigo. This was after I signed the contract. I only knew about it during our first training session with Coach Mark (back in July).

At that time, I still had mixed feelings towards running a marathon. I hadn’t plan on doing so until maybe a year or two later. But I went on with the program, thinking that if I wasn’t good enough they would pull me out anyway. I had nothing to lose.

All of our training sessions together were done on the track. From there, it was pretty obvious that I wasn’t a distance runner. I didn’t have that kind of endurance to run a marathon (at my goal time, at least). They expected all of us to finish on the podium and I knew that I was nowhere near it (I couldn’t even see myself in the Top10). Not just yet. I am glad that Coach Mark didn’t give up on me. He continued to encourage me and push me during our training sessions. It was really tough, but also very satisfying. The first time I ever felt like puking while running was during his training session.

The hardest part for me was putting in the mileage. That meant more time spent on the road and less time with family and friends. I thank them for being so understanding and putting up with my horrible schedule (you know who you are!). I had to make a lot of sacrifices, even time for myself.

There were many ups and downs along the way, both mentally and physically. Physically, at the beginning of stamina phase, every part of me was hurting. Ankles, hamstrings, calves……EVERYTHING! There were the tough times when I was so frustrated and so drained of energy that I just wanted to give up on the whole thing. I felt that I wasn’t good enough to be running under Team Dirigo and Coach Mark. Every time Coach Mark reminded me of my goal time, I can’t help but to think that he was out of his mind. I shunned his goal time for me by giving myself all sorts of excuses: never ran a marathon before, no experience etc (Sorry Coach! But this is the truth). Mentally, I wasn’t prepared to run a marathon.

Week after week, I continued to press on. Run, run, run! Dragging my feet to put in the mileage. I got a slight confidence boost after my first Half Marathon followed by my 2^nd Half Marathon 6 days later. That was 2 weeks out from race day and finally, I felt ready. I was mentally ready, if not physically. There was no better time to run a marathon. I told myself that the time was NOW. Still, I wasn’t expecting much from it. Anything between 3:45-4:00, that was my goal (I was being realistic).

Race Day:

The days leading up to race day were stressful. I was torn between enjoying my first full marathon experience and living up to expectations.

I had the usual pre-race jitters, except that it was magnified 10-fold. I was overwhelmed by the wave of emotions that I was feeling. Excited, worried, happy, anxious…… you name it, I felt it! I only managed to put in 2 hours of sleep the night before. I was also suffering from gastric the past few days leading up to race day, probably because I wasn’t used to the amount of carbohydrates that I was putting in (more on that in my next post!).

At 1.30am, my eyes were wide opened. I fuelled on a powerbar and a slice of bread. I didn’t want to eat anything more because I didn’t know what 42.2KM would do to my stomach.

Upon arrival at the race venue, I went to look for Coach Mark (because he asked us to but he was too busy with the pacers). Bumped into the sister (Chooi Fern) who apparently had gastric issues as well! Oh, the pain! I didn’t have time to do a proper warm up because I decided to change my shorts 20 minutes before the flag off. The shorts that I changed into had zippers and a bigger pocket to store my gels (3 packs). When you’re out there for 42.2KM, EVERYTHING MATTERS.

I was given the privilege to enter Pen A. I was right up front with all the pros. I certainly did not belong there (Haaaaaaaa!). Standing there, I couldn’t believe it. I was about to start my first FULL MARATHON! I was still unsure of my goals. My final mind-set was to DO MY BEST! And that was it.

We were off at 4.30am. I was running alongside the sister and Yu Fang. We started off at a pretty good pace, a bit too fast but still relaxed enough.

Once we hit the major highway (AKLEH), they sped off. I slowed down to the pace that I was supposed to be running at. After about 15KM, negative thoughts started to creep in. I was already thinking about the miles ahead and how it was never going to come to an end. I wasn’t even halfway through! It affected my performance and I felt extremely tired. I had to focus my energy on shutting out the negativity. I kept telling myself: “YOU GOT THIS!” And, it worked. Just like that.

The whole event was really well organised. Dirigo Events nailed it! Volunteers were found at every major turn which made it impossible to lose your way. Water stations, sponges and toilets were placed at every 2/3KM. The only problem was that the other runners took Team Dirigo’s pre-prepared drinks. We were told that we had a separate drink station and that our specially prepared drinks were labelled with a black sticker. None of us managed to grab any.

I had to make-do with whatever that was provided. I made it a point to take a sip at every drink station. After what happened in Terengganu, skipping water stations was a big NONO! I didn’t think or plan which drink to consume (water or the isotonic drink). I grabbed whichever was convenient. And of course, THE SPONGES! Miracle sponges! I turned back twice just to get em’. Once was because Zi Shen took the sponge from the volunteer that I had planned to take it from (STEALER!) and the other was because the volunteer didn’t let it go! Oh, and when Zi Shen caught up with me all he could say was: “4.45 pace”. SPOT ON, i thought.

I was pretty much alone throughout the journey along the 2 major highways (AKLEH and DUKE). It was a long lonely run. Just me and my iPod. I kept talking to myself, smiling to myself, checking out the view, thinking about life, work, family, friends etc. I was also busy calculating my average pace whenever I came across the distance marker. Oh, the things you do when you don’t own a GPS. At least it kept my brain occupied! Sounds pretty crazy but this is what you have to do to keep yourself on track. Also, my mind was consumed by the fear of someone overtaking me along the way (thankfully, nobody did).

I think I nailed it pretty well, even without a GPS! I try not to rely too much on gadgets. Know your pace, feel it and lock it in. I was still on track (to hitting my goal time) all the way till about KM 40. And then it went downhill from there. Whoops!

I suffered side stitches (after 10KM) and signs of gastric pain along the way. I had to deal with the pain by not thinking about it. I consumed my gels at KM 15, KM 20 ish and KM 30 ish respectively. The gel taken at KM 30 ish had 1X caffeine. Thank God my body didn’t react to the caffeine in a bad way. Every time I drank or took my gel, I had this lingering fear that my stomach would reject it.

What’s your running mantra? I usually go with: “If not now, when?”

I expected to hit the wall at KM 30. Before this, I’ve been told countless of times that the real challenge begins after 30KM and that I WILL HIT THE WALL. Thankfully, I didn’t hit the wall (at least not until KM 35-36) or suffer any serious cramps (I was also expecting this to happen). I felt the onset of cramps whenever I slowed down to grab a drink. The solution? JUST KEEP RUNNING. I focused on putting one foot in front of the other, KM after KM. I held on to whatever that would keep me motivated: a smile from a volunteer, a wave, a cheer, the view, the sunrise…… anything! I also made it a point to acknowledge their presence (the volunteers). Thanks to Hui Xin, Cindy, Vic, Elaine and Yuki who cheered me on during the run! So much love!

By the time I hit the Bukit Tungku hill, I was tempted to start walking. But I knew that if I had started walking, it would be very hard to bounce back to the pace that I was at. Also, I wouldn’t forgive myself if someone were to overtake me at the last few KM!

At KM 38, we merged with the Half Marathon and the 10KM group. I knew that I was close to the finish line! SO CLOSE! Just 4 more miserable KMs! My toes were numb and my feet were burning. I wanted to speed up but I just couldn’t. I caught up with Yu Fang and I tried to stay as close to her as possible. But I was going REALLY SLOW. I couldn’t calculate my pace because the timer on my watch stopped at 3 hours and 12 minutes. I had a few seconds of happiness when I saw that my watch read 3:12 during the last 2KM (but in actual fact it had already stopped ticking). It did give me some motivation though. Chee Wai bumped into me at the last 500m. Thanks for cheering me on and partially wanting to wait for me. The last 500m felt like 5KM. KILLER!

Special thanks to Victor and Elaine for the picture! They traded sleep to take pictures for both BSN and SCKLM!

I cannot quite describe how I felt running down that last stretch to the finish line. FINALLY! 42.2KM! My dad and brother called out to me as I ran pass. I did not expect to see them there and I was just so happy. Kevin recorded my finish and grabbed me by the side after I crossed the finish line. I could barely walk after running for over 3 hours. At the same time, I was choking up in tears and trying to catch my breath. Everything was blur and fuzzy. I was just too overwhelmed (and very relieved that it was over), exhausted too.

The volunteers hung the 3^rd placing badge over my head and I was immediately ushered to the winner’s tent. The next thing I remember was the sister screaming and running towards me to give me a hug. So happy to see her! She went straight for the gold! Awesome stuff! Coach Mark came to check on us and that smile on his face was priceless. I still couldn’t believe that I managed 3^rd place!

We had to be quarantined in the winner’s tent until we went through the procedures for the doping test. They expected us to pee in a cup after running a marathon (at least 90ml). Seriously? We were already so dehydrated the last thing we could do is pee.

While waiting for the urge to pee, we hung around the area and chilled out. I pumped myself with 1.8L of water which my body rejected soon after. Purple-blue vomit! Probably due to the gel.

When the adrenaline started to wear off, I suffered a major headache and felt so sick in the stomach. I felt a lot better after drinking the 100plus provided. The tent was filled with yummy food but I didn’t have the appetite for it. I didn’t have anything to eat until about 12pm. I was too caught up with everything that I was required to do. Filling up forms, getting my IC checked etc. I was very frustrated that I wasn’t allowed out of the tent. I couldn’t meet up with my friends who were there too!

3 minutes off my goal time but definitely not what I had in mind. I remember what Coach Mark said to us in the car on the very first day of our training: “You guys will be up on the podium and I will be there with you. And you will remember this moment in my tiny little car where it all began. It is right there for you. You just have to believe in it.”

I never would have believed him, EVER!

Muhaizar! Team Dirigo’s Male Champ! Daniel and Uma did really well too. GO Team D!

After the prize giving ceremony, the sister and I stuck around for a good 2 hours before we could give them our urine sample. We left at about 1pm. Dropped Daniel off and headed home.

What a roller coaster ride! I still cannot put into words about how I feel about this whole experience. Too amazing. I am very grateful and very humbled by it. Hats off to everybody who has ever attempted to run a marathon. Standard Chartered KL Marathon was the perfect place for my Marathon debut. I couldn’t have asked for anything more. Once again, thank you Dirigo Events (Rainer Biemens, Gloria Ng), Coach Mark Williams, Team Dirigo (Chooi Fern, Daniel, Muhairzar, Uma), Darnis, Maarof, Nik, Brooks, Powerbar…… Your support means the world to us.

I’m still new to this whole marathon thing. I wouldn’t consider myself as a long distance runner, far from it actually. But I am slowly learning what it takes to become one. I am truly honoured to be part of Team Dirigo and to be training under Coach Mark Williams. I have never pushed myself so hard and so far before. I have achieved PBs that I never thought was possible. There really is no limit when it comes to running. You just have to believe in yourself and see what you can do. If you put your heart into it, anything is possible.

I am very excited and anxious for what is yet to come.

This is just the beginning!

Oh, and I own one of these things now. I’m officially a Marathoner!

When we remember that our STRENGTH is a result of God’s GRACE, we are kept humble.

All Glory, Honour and Power

belongs to You.

Weekend Update: From Feeling On Top Of The World To Hitting Rock Bottom

Weekend update! Another back to back race weekend, or so it was supposed to be.

Here goes:

Saturday:

Took part in the Larian Hari Malaysia – Maksak 2014. Always thankful for races on Saturdays because that would mean that I can attend church on Sundays!

This was my first time eating a Powerbar before a race. I know I shouldn’t try anything new on race day but oh well! This stuff is awesome! Vanilla crisp tastes exactly like my favourite Kellogg’s rice crispies! Why didn’t I discover this earlier! Going to have it for breakfast, lunch, dinner, supper…… okay let’s not get carried away.

Arrived rather early. Met up with the running sister and we did a mini warm up session together. I was feeling pretty nervous, the usual pre-race jitters. Bumped into our coach and he gave us a lil pep talk before the race. He also realised that he signed up for the wrong category. Too funny.

We were off at 7.30am. This time, I didn’t start out too strong. I kept to my pace and followed the pack. It was a tough one with many competitors. But that’s the best part about racing! I tailed behind the 6^th female runner all the way to the end. I managed to sprint my heart out for the final 100m and I was just 2 seconds behind her. In terms of nett time, I was 1 second ahead of her. I came in 7^th place by gun time but I hit a new PB! WHOOP! It didn’t feel like it so I was pretty surprised.

Met up with Michelle too! The 3 Puma girls.

Pro Veteran runners!

After the prize giving ceremony, Chooi Fern and I made our way to KL for the Standard Chartered KL Marathon Media Route Tour. Team Dirigo was given a spot on the bus!

Photo courtesy of Kin K Yum

When the rest of the crew finally arrived, we set off on our journey around KL.

We drove along the Marathon route, escorted by police outriders. We managed to escape the Saturday afternoon jam. Many other drivers were poking their heads out, wondering who these bunch of jokers were hogging up the road! We felt like royalty with our 1 hour of fame.

Photo courtesy of Kin K Yum

The little minions.Photo courtesy of Kin K Yum

Coach Mark led the session but we were too busy talking. Oooppss.

Driving on the opposite side!We went up for some fresh air! Sylvia was there too. When the Media Tour finally came to an end, we walked to Chinatown for some grub. We hadn’t eaten anything since the race!

FOOD!Tea time snacks courtesy of the sister! So much love! Marble and poppy seed, my favourite!

Sunday:

My colleague was kind enough to register the BHP run for me. Sadly, I couldn’t wake up and I missed it. GAH! It took me a day and a half to get over it.

I had doubts about showing up for the race the night before. But knowing me, I wouldn’t just give up on a race. I set my alarm. But I guess my body was too exhausted to function. I slept till 11am! Nearly 12 hours of sleep!

When i woke up, I was partially in shock and everything felt like a dream. I was feeling so depressed and disappointed at myself.

I woke up this morning, still feeling as empty as ever. I hadn’t gotten over the fact that I missed yesterday’s race.

I thank God for the friends that He placed in my life. It took my non-runner bestie to “wake” me up and to remind me of why I love running. It was a real slap in the face. And I love her for that. Thanks for being there for me, through the good and the bad. You can read me inside out and say all the right words.

Yep, nobody is perfect. There is always failure and sadness. You wish things hadn’t happen but they did. Look on the bright side. There is always hope. Everyone fails once in a while. It is how you pull yourself out of it that matters. What is done is done. Accept it, learn from it and make the best of it. Those are the best kinds of mistakes.

When you’re grateful for what you’ve got, you won’t complain for what you don’t have.

Today, I channeled all that negative energy into putting in one of my best LSDs ever! My confidence is through the roof right now. I’m celebrating the little things and the mini milestones that I’ve achieved. Goals are important but it is also important with being okay with where you’re at. Right now, I am okay. Enjoying every bit of the process.

When I reflect on all that has happened, I am grateful that I came this far. All the pain, experiences, training, knowledge…… SO worth it.

The little sister who is always on the lookout for me. Thanks for pushing me through all the tough training sessions. Couldn’t have done them without you.

Yep. Let God. I trust that He has a plan for me. I just have to keep believing!

Happy Running!

Cardio for FAT LOSS

I get slightly irritated with quotes/statements like the above. The problem here is not that you only do “cardio”; it is the type of cardio exercise that you choose to do and how you’re doing it.

How can one not lose weight by doing cardio? I mean, if you’re not losing any weight by doing cardio, my question to you would be ‘what kind of cardio workout have you been doing?’

If your definition of cardio is hopping onto the treadmill or the elliptical machine for an hour at low intensity (and being able to hold a conversation with a friend), then you are right – you’re not going to get very far (or anywhere) with that. This type of cardio is known as Low Intensity Steady State (LISS) cardio.

Most people start out their weight loss/fitness journey by doing cardio. GREAT CHOICE! The effects are pretty immediate and over the first 3 weeks or so, you would have noticed that you’ve shed quite a bit of weight. So, you continue to do the same thing week after week. The good thing (or bad) about our bodies is that we adapt. By then, your metabolism would have completely adjusted to your cardio workout that it becomes a baseline to what you have to do to maintain.

An example of LISS. Happy and smiley, even at the end of your workout.

People tend to want to remain within their comfortable zone. They continue to do LISS at the same rate over the same amount of time as when they first started out. This is the reason why some people even after spending hours at the gym each week, don’t seem to be losing any weight. As your aerobic capacity improves, what was once very hard wouldn’t seem hard at all. In order to progress to the next level (ie: lose more weight), you have to constantly increase the intensity of your workout.

Another factor is that people tend to overestimate the amount of calories burnt. After an hour of LISS on the treadmill or the elliptical and they feel that they can reward themselves with a big meal. What they have just done is put back everything they have lost through the workout and most times, even more. The thing about LISS is that it doesn’t dramatically change your body. Therefore, you are only burning calories during the workout, not 24-hour energy expenditure (more on that later). The more time you spend doing LISS, the more calories you burn. LISS is great if you have a lot of time on your hands or if you are training for a marathon (and covering great distances).

The other type of cardio is High Intensity Interval Training (HIIT). HIIT consists of short burst of high intensity work where your energy expenditure is at a maximum coupled with low-moderate intensity work. HIIT can be done with almost any sport (running, swimming, cycling, dancing, weight lifting) as long as your heart rate is through the roof for a set period of time.

When it comes to exercising, most people like to do it in their comfort zone (myself included). As long as you break a sweat, you’re happy. You don’t feel the need to push yourself that far because it requires too much work. Well, the sad reality about HIIT is that it is going to require A LOT of work. It is about maximum energy expenditure and putting your body in a very uncomfortable mode. It is going to hurt, you’re going to hate it, you’re going to hate working out, you’ll feel like quitting (please don’t), you’re probably going to puke and you can almost taste death. If you don’t feel any of that, then you’re probably doing it wrong.

After multiple HIIT sessions.

HIIT would be the preferred type of cardio for fat loss. Why? Because by pushing your body to that level of exhaustion, you are effectively breaking down muscle and other tissues. This will send signals to your body to rebuild itself. Repairing, rebuilding and reconstructing damaged tissues require a great deal of energy which would lead to an increase in metabolism (24-hour energy expenditure). Your body would be busy repairing itself all day even after the workout. HIIT also increases your muscle mass which will further increase your metabolic rate (more on that in another post).

This applies to running, life and everything else. Always do a little bit more than what you can handle.

The great thing about HIIT is that you only have to do one thing – get your heart rate thumping at its maximum. It doesn’t matter if your body has adapted to the previous HIIT session, the next time you do it, it has to feel hard. That is how you gauge a HIIT session.

Conclusion:

HIIT: More effective for fat loss over a shorter period of time, greater change in metabolic rate, improves your body

LISS: Takes a longer time to accomplish the same results as with HIIT, burns calories but does not alter metabolic rate after your body has adapted to it, great for improving aerobic capacity but does little to change or improve your body

I hope that by now you have a slight idea of both HIIT and LISS cardio. Cardio is not the culprit as to why you are not losing weight, it is the type of cardio that you choose to do.

Both LISS and HIIT cardio have different effects on the body. I feel that both should be incorporated into your workout routine so that you are able to reap each of its benefits.You can do HIIT sessions 3-4 times a week depending on your level of fitness and LISS for the rest of the week.

Trust me, I used to hate HIIT sessions (I still do, sometimes). I hate it mostly because I know what it requires from me. I know that I would have to push myself above and beyond my limits. The slightest thought of it gives me the chills *shudders*.

So, what are you waiting for! Do some HIIT and torch some FATS!

.

When you’re just “Not Feeling It”

No matter how unconditional your love for running/working out is, you’re going to have days when you’re just “not feeling it”. We all have days where we would rather lay on the couch in front of the TV with a huge tub of ice cream (YUM!). We’ve all been there. And all too often, we give in. We tell ourselves that there’s always tomorrow. Yeah, sure… “Tomorrow”. “Tomorrow” has been defined as the mystical land where 99% of all human productivity, motivation and achievement is stored. Next thing you know, months will have gone by and that super goal you’ve set for yourself would still be there, waiting to be achieved. How many times are you going to say tomorrow?

Start here, start now. Turn your “tomorrow” into “today”! How? Read on:

1. Eat Right

To prevent the “not feeling it” feeling, start your day by eating right! The food you eat can greatly affect your mood. I usually plan ahead and watch what I put into my mouth. Yes, it requires discipline.

I usually run in the evenings. So, I have to be on track with my breakfast, lunch and snack. I realise that when I eat overly oily/fattening foods, my stomach would feel bloated and I’d probably suffer from indigestion. Running when you’re feeling blah is not fun. I usually eat a well-balanced meal and have proper fuel/snack about 1 hour before my run. A banana would do the trick.

When you eat right and feel right, you are more likely to put in that feel good run!

2. Gear up and get out

 Put on your workout clothes! It is as simple as that! This really works for me – just put on your running gear and get to it.

Yes, you’re going to step outside and dread the first 5 minutes of your run. Your legs and shoulders are going to weigh a tonne. I’ve been there. But once you’ve eased into your run, I can almost guarantee (90%) you won’t regret it. You may even wonder why you did NOT consider running in the first place.

Sometimes, we confuse mental fatigue with being physically drained. Your mental alertness and focus can greatly affect your run/workout. What you need is a few seconds of craziness to get yourself out the door. I’ve put in some of my best runs on days like this and feel mentally refreshed and even more energized than before.

Your body is a machine. Don’t set limits for yourself that are not even there to begin with.

3. The Difference

When I come home from a mentally-draining-tough day at work and feel totally stripped of energy, I lie in bed and begin the internal battle. I’d look out the window, hoping that it would rain so that I have a “valid” excuse.

God has blessed us with a powerful mind. You can easily trick yourself into running or kicking your feet up on the couch. In times like this, I’d tell myself “This is where you’re going to be different. People are going to give in and quit at this stage. But not you, you are going to do what others are not doing. You are going to run even when you don’t feel like it.” And… I’d get my butt out the door.

Realise that this is the difference. This is what is going to set you apart from the rest, the difference between the ordinary and the extraordinary. Remember that nothing great was achieved without hard work. If you’re only going to run/workout on days when you feel like it, you’re not going to get very far with your fitness goals.

4. Question yourself

Ask yourself “Why are you running?”, “Why did you start?” Be it for health reasons, to lose weight or to achieve your PB at your next race, write them all down. Keep a personal log if you have to. Have a few motivational pictures or mantras that you like on hand and easily accessible when you need a little push. Take control in reaching your goals. How bad do you want this?

Running is part of my daily routine so I don’t write down my goals (I don’t exactly have any specific goals). What works for me though, is that I remind myself of THAT feeling after a run. Yes, REMEMBER it and use it to motivate you on your next run/workout. I crave that feeling. I know that I will feel a million times better than if I didn’t run.

5. Switch it up!

When you think of your run/workout as a routine training programme, it can become a chore. Something that you HAVE to do instead of what you WANT to do. You may even start to drag your feet the day before by just thinking about it.

The solution? Slot in “fun days”. Something that is not part of your routine. Try a new route or grab a friend/s. I get bored of the same route easily because I know what to expect. I’d either do a bit of exploring or go in the opposite direction of my usual route.

If you are still not feeling it, don’t force yourself. There are many other ways to stay active. Go for a walk, swim, cycle, play with your pet or clean up our room. The list is almost endless. Just make sure it requires you to MOVE. Shopping for new gear counts too. Haaaaaaaaaa!

Running/working out is supposed to be fun. If you dread it most of the time, you’ve either overworked yourself or you’re not eating enough to fuel your body. Fitness should not be static. Always look into changing your routine/training schedule, mind-set, nutrition etc. Experiment and see what works for you.

Run through this list the next time you feel like skipping your run/workout and let me know how it goes!