Saturday, October 30, 2010

Halloween Nite

Trick or Treat ?

My wife and I attended Halloween Nite at our granddaughter's Kindergarden school Seri Nakon in Section 17 PJ.
Who says Halloween is for the kids. We beg to differ as we had a blast. What? shouting Trick or Treat all over the neighborhood.


 This is not a freak photo. It is real.

Zer Yinn

About 70 kids and their parents attended the night all dressed to kill. Literally in ghosts gears and masks.The evening started off at 6.00pm with potluck dinner for the kids and adults and concurrently the kids were preparing for the night fall. The kids were treated with balloons, fun games and had their faces painted up.

After dinner the kids were grouped into aged groups and were taken out to visit the houses in the neighborhood. It was fun visiting the houses and shouting Trick or Treat. Gates opened to surprises, some hosts were really dressed up in Halloween gear and entertained the kids. Presents, sweets and gifts were given to all the kids.

 Zer Jynn


 Visiting houses in the neighborhood

Ghost stories

After the round of visitation, the kids returned back to the party house and continued to play Halloween games. It was frightening games and fun. But most of all the concept and story about Halloween was told to the kids.

We will surely attend next year's Halloween Night.

Thanks Nancy for hosting the party.

More Photos here

Monday, October 25, 2010

Welcome Mummy who cooks

Welcome to my blog mummy.

Allen Lai

Pacesetters Family Day

Padang Merbok

I attended Pacesetters Family Day at Padang Merbok on Sunday. We had an overcast sky since 6 am and it was threatening to rain. I arrived the padang at 8am to meet a small group of families already there. As I passed the lake gardens and Taman Aman, I noticed a lot of early runners finishing their routines. I met May Senn, Mac and others at the corner of Bank Negara. I was hopeful that some of these runners would join us after their run.

I had also made arrangements with Nita and her daughter Maymun to attend the family day. I had agreed to sponsor Maymum to be a member of the club. We registered with the secretariat and collected our coupons for our breakfast. It started to rain a bit which spoilt the atmosphere for fun. The organizers were ready for all the prepared games to be played. However since the rain was not likely to stop any time soon, the organizers decided to serve breakfast underneath the tentages. We were spoilt for food and had a sumptuous nasi kuning, ayam goring, papadam, achar and of course roti canai. We downed all that with the tarik. Breakfast was really heavy.

Soon the sun came out again and it was fun all the way.  More people joined us, to which I presumed they were the same group of runners at the Taman Aman. I’ll let the photos say the thousand words I would have to write otherwise.


Allen Lai

Me and Encik Rastam, President

Sunday, October 24, 2010

Preparticipation Screening / Assessment

Below is the Preparticipation Screening Questionaire.
Answer them truthfully and it may save your life.
Run safe always.


AHA/ACSM Health/Fitness Facility Preparticipation Screening Questionnaire  

Assess your health needs by marking all true statements.  

If you marked any of the statements in this section, 
consult your physician or other appropriate healthcare 
provider before engaging in exercise. You may need 
to use a facility with a medically qualified staff.  
You have had:  
___ A heart attack 
___ Heart surgery  
___ Cardiac catheterization  
___ Coronary angioplasty (PTCA)  
___ Pacemaker/implantable cardiac defibrillator/rhythm disturbance  
___ Heart valve disease          

Other health issues 
___ Heart failure           
___ You have diabetes 
___ Heart transplantation      
___ You have or asthma other lung disease. 
___ Congenital heart disease     
___ You have burning or cramping in your lower legs 
       when walking short distances. 

 ___ You have musculoskeletal problems that limit your  
___ You experience chest discomfort with exertion.   

  physical activity.   
___ You experience unreasonable breathlessness. 
 ___ You have concerns about the safety of exercise.  
___ You experience dizziness, fainting, blackouts. 
 ___ You take prescription medication(s).  
___ You take heart medications.       
___ You are pregnant. 
_________________________________________  ____________________________________________ 

Cardiovascular risk factors  
___ You are a man older than 45 years.  
___ You are a woman older than 55 years, you  
 have had a hysterectomy, or you are postmenopausal. 
___ You smoke, or quite within the previous 6 mo.  
If you marked two or more of the statements in this 
section, you should consult your physician or other 
appropriate healthcare provider before engaging in 
exercise. You might benefit by using a facility with a 
professionally qualified exercise staff to guide 
your exercise program.  
___ Your BP is greater than 140/90.  
___ You don't know your BP.  
___ You take BP medication.  
___ Your blood cholesterol level is >200 mg/dL.  
___ You don't know your cholesterol level.  
___ You have a close blood relative who had a heart attack before age 55 (father or brother) or age 65 (mother or              
___ You are physically inactive (i.e., you get less than 30 min. of physical activity on at least 3 days per week).  
___ You are more than 20 pounds overweight. 
_________________________________________  ____________________________________________ 

You should be able to exercise safely without consulting 
your physician or other healthcare provider in a self- 
guided program or almost any facility that meets your 
exercise program needs. 
___ None of the above is true. 

_________________________________________  ____________________________________________ 
Balady et al. (1998). AHA/ACSM Joint Statement: Recommendations for Cardiovascular Screening, Staffing, and Emergency Policies at Health/Fitness 
Facilities. Medicine & Science in Sports & Exercise, 30(6).  (Also in: ACSM’s Guidelines for Exercise Testing and Prescription, 7th Edition, 2005. 
Lippincott Williams and Wilkins )  

Saturday, October 23, 2010

Visit to the pediatric Ward HUKM

Hi all
Below is the video on our visit to the pediatric ward HUKM. A video is worth more than a thousand words. Thanks to Pueh Tian.

Allen Lai

Symposium of Sports Health

Prof Dr John George

I attended the one day Symposium of Sports Health in Industry held at the Perdana Hall, National Sports Institute, Malaysia in Bukit Jalil on Wednesday.
The symposium was sponsored and hosted by The National Sports Institute Malaysia (ISM) and The Malaysian Association of Sports medicine (MASM).All the key speakers were professors in sports, doctors and professional practitioners in the sports industry. It was certainly a high powered presentation on sports science and sports medicine.
Topics presented for discussions include
  - Sports events medical care.
  - Sports injury prevention.
  - Pre-participation screening / assessment.
  - Exercise in chronic illness.
  - Muculoskeletal radiology referral,
  - Nutrition and supplementation.
  -  Corporate wellness, Fitness and Health.
  - Stress management in every day work situations.
  - Physiological process of the body and exercise.

The presentations were very candid and up todate issues hightlighted. Two topics were very relevant and important for us as weekend warriors/runners ie Muculoskeletal radiology referral and Pre-participation screening / assessment.
 There are tremendous advancement in muculosketal radiology. MRI and ultrasound scanners are really awesome machines. Dynamic pictures and images are now available in ultrasound scanning and the MRI image resolutions are down to 1mm. It is now possible to see internal ligament tears, intrasubstance tears and all in high resolution colours. Diagnostic arthroscopy is a thing of the past. All these equipment are now available in Universiti Hospital (PPUM). Hey it does not mean now you can get yourself injured. Run safe OK?
Of late we have heard of unfortunate casualties in death and serious injuries in the races. I would recommend every runner conduct a self pre-participation screening/ assessment beginning of every year. Listen to your body and evaluate your medical condition. It may save your life.
The symposium recommended a prescribed questionnaire format for self evaluation before any race.

I will download and post the Questionnaires soonest.

I aslo had the pleasure to meet athletes and sportsmen/sportswomen members of our Malaysian contingent to the recent Commonwealth Games in Dehli, India. We should all be very proud of them. 12 Golds . Syabas Malaysia.

Run Safe

Allen Lai

Thursday, October 21, 2010

A visit to the Pediatric Ward HUKM

Ijam clowning as usual

This post is repeated from my blog Feel Good Feeling Good.

Kooky Kash is one kool Kooky. On the trails, in her races and in taking up the most challenging projects. Her eye for concepts, details and creativity are unbelievably spot on. You got to meet or work with her to actually see all her traits. Just believe me.
Kooky had cued to me that she would like to do an event with unfortunate kids. She would like to present them with race medals so that they would be encouraged and be one day able to pick up the sport. I agreed but with some apprehension. I really foresaw a lot of problems and obstacles ahead. Who would want to help us to do the event at the Pediatric Ward in HUKM? Did we have the time frame?
We would have to start dealing with the kids who are frail and fighting for their lives. This is no normal kids party. That would be chicken’s feed. Our target participants are located in the hospital’s ICU, bedriden in individual rooms and in a ward highly restricted to visitation. Can we get enough runners to donate their medals for the kids?  Admittedly I did not offer to part with my medals too, but parted with two.
A basketful of medals

It takes Kooky to get things moving. She quickly rounded up a great team to get things done. All amazingly through her blog, emails, sms, telephones calls and Facebook. Soon I had emails coming from strangers in respond to Kooky’s call. I’ll do this and I’ll do that. My friend can do this and my friend can do that. Wow. Soon enough even Kooky got help, contribution and donations from total strangers. Help and precious medals poured in. Unbelievable, in about 10 days our email thread was so long and deep that if it was yarn we could have weaved a running vest. We had only one brief meeting at my house two days before the event.
Who says there must be a team leader in teamwork? Our team did not have a leader per se. We were all peers; all of us took on our responsibilities and tasks without much of a fuss, question or doubt. Critical decisions were made by each team member.  Our teamwork was slick like clockwork, all cogs moving smoothly forward. We had over come all the obstacles in time management, resources, floor space management and event management.

Happy birthday all

We hosted 25 kids from age just over 1 year old to about 12 years old. All were with Leukemia or Lymphoma. Some were in wheel chairs and some still had IV/ drip tubes still attached. All were accompanied by their parents. Five were confined in their own rooms.
Our programme included interactive singing, a magician, a clown, board games, face painting, sand art, balloon sculpture, a birthday celebration and a big feast. The event finished with medal and gift presentations to the kids. All cramped into 2 hours and done within a floor space of about 20 X12feet. Whew, do we have a tight ship. We also had to do a side activity to visit the kids who were confined to their individual rooms. They were also not left out as we were determined to bring cheer to them by giving them medals and gifts as well.
Kooky's team

Kooky was accepted as our Ketua, I was as usual SiTua and I took on as floor manager and troubleshooter.  Julie was MC, Karen Loh took care of the visit to the kids in their rooms. Tina was Music Director, Nita was in charged of the cakes and Rais and all others were crew and deck hands. Our own spouses and kids contributed just as much in organizing the space and more importantly cleaning up the place after the event. A big thank to you guys. Soon more of the gang came to help out. Ijam came in time to clown around. He said to me that he did not have any training as a clown. He was just himself. No need to play act. Pueh Tian and Yim took all our photographs. Gerald and two lovely ladies from the Sacred Heart Church Peel Road came with a guitar for our sing-a-long. The Church also kindly donated biscuits, food and goodies to the Hospital. Thank you Gerald.
Young Danial volunteered to perform amazing magic tricks and card tricks. We salute and thank Danial’s father Dato Bala  for allowing him to perform despite young Danial was to sit for his school Assessment Test the next day. We had Chai working with the balloons, Anne did the pretty faces with colours and stickers, Wai Wan brought some interesting board games for the kids and Kelvin and June provided the sand art. Khairul Anuar, Azza and Syah and their families were also with us for the event.
Everybody enjoyed themselves, kids, parents and of course we had a blast. Julie and Maymun were born frogs, having demonstrated their skills in Lompat Si Katak Lompat. They will win hopping races hands down. Ijam obliged me with a short stint of Joget; and boy, was Tina a singing sansation. So much hidden talent in her. Watchout Academy Fantasi wannabes.
I must add that everybody had held their composures well. Well almost everybody. Presentation of the medals was a hyper emotional itinerary. Both in the games room and in the individual rooms. A handicapped boy was brought to center stage to participate with the magician. He had refused any assistance by Julie to return to his wheel chair. He struggled back all by himself. I am not a very tough guy either and had shed a tear discretely. It was unbelievably touching.
 Only poor Junebaby had to miss the event as she was scheduled to visit Taiping on Sunday. Junebaby was in the original team. Thanks for all your help and encouragements; and for keeping yourself in the loop throughout. There will always be a next time.
The PRO and hospital staff on duty were great hosts to the event. They were most helpful to all our requests, including Baca Doa by the resident Ustaz. HUKM staff did not believe that we are a bunch of good friends, quickly assembled by Kooky and gang; of which most had not even met before until at the event. I still don’t believe it myself, why should they. They thought that we belonged to some slick NGO. Ha Ha. We became instant event consultants for HUKM’s future projects.
I wish to thank everyone who had contributed to the success of this wonderful event. We couldn’t have done it but for Kooky. We had achieved our aim to bring hope and cheer to some unfortunate kids and had touched many hearts. Most of all the event was fun, like participating in a race.

A medal for you

I’ll direct you to Pueh Tian and Yim’s the FB and photo galleries for more photos of the event. (Thanks for the above photos PT.)

Take care
Allen Lai

Monday, October 4, 2010

Run for L.O.V.E

Hi all,
A couple of us plan to visit the Pediatric Ward Hospital HUKM, Cheras on 17 October 2010. We planned to bring some cheer to the children who are unfortunately suffering from all types of cancer. We plan to organise a 2 hours fun filled event for them. The highlight of the event will be presentation of race medals for every child. It will make their day.

Kooky Kash have posted in her blog for runners to donate a spare medal or two for this purpose. We will need about 20 medals for all the children. Please visit Kooky's website for more details @

You may contact me, or anyone of us if you would like to contribute a medal or two. My mobile is 013-3948839

Thank you for your contribution.

Allen Lai


 Senn & Patrick

 Regular diehards

 Me and friends

 Nurina, Senn, Julie

Me padded up

Hi all,
I am not sure I had the courage to post this, hence the delay.
I am still sore and feeling upset with myself. I broke the cardinal sin in running events. No way should a runner injure himself in a run. Not deliberate anyway. All runs MUST BE INJURY FREE. Run safe, all friends would advice. But what did I do? Run safe I did not.

I had registered early for this event and was very keen to give it a go after a spell of being idle. I did a fair bit of training pre event, mostly 5 to 8 km, two to three times a week. I was alright and knew I would do fairly well despite a hilly route. I was prepared for the 12 Km, hills and all.

I picked up my race kits the weekend before the run. And I was actually extra pleased that it came with a free pair of 2XU compression long running socks. I had heard about compression socks and had seen elites wear them. I put on the socks and it fitted me comfortably and I had felt good with them.

May Senn had cued me to try it first before the race to get the feel of it. Five days before the race I put on the socks for a trial run in the Beringin Damansara circuit. I needed a bit of climbs to try out the compression socks. I ran slowly for only 8 Km and came in under 1 hr and 40 minutes. The compression socks felt good and I had very firmed-up calfs. No cramp and no stress on the calfs. The socks did what it was designed to do. Very scientific and well crafted. I was very pleased with the technology. Glad to have another gear to assist my old legs.

After the run I showered before my coffee break and that's when all hell broke loose. Both my thighs and lower buttock cramped and tightened up. I felt great pain in both my knees (despite putting on my pair of Cho-pat) and all the muscles above the knees and buttock. It has never happened before. All muscles had gone hay-wired. OK, so I had put great strain on those muscles, having transferred the workload from my legs which were nicely compressed. It will go away in a short while. I had applied all the oils, counter pains and plasters I got hold of. The best plaster is Ketotop from Korea. But the pain just did not go away. I could not walk and not even sit on the throne doing my business without pain.

I felt better on Saturday, the day before the race. I was confined t the house for 4 days. There were no more pain but I felt quite stiffed. I then made arrangements for Arif and Senn to pick me up and we would run together. Arif was doing the 25 Km and Senn would accompany me in the 12 Km.

We left the house at 5 am, RVed with a couple of guys in Damasara and proceeded to Kinrara, Puchong. The 25 KM took off at 6.30am and we took off at 7.00 am. We had met many regulars including Mac, Nurina, Julie and Patrick. Senn was with me and we started off from the rear. I felt great and ready. I had my Cho-Pats on, and certainly would not try the 2XU compressors.

It was only 50 meters out when the pain set in again. Senn had ran on and I was beginning to limp with pain. I should have thrown in the tower. But how do I turn around just 50 meters out?

OK I had decided to continue and see how far I could endure the pain. I had said to myself, that this was no run but I'll try pain management instead. I had imagined if I had injured myself half way in my future runs, how would I manage ? I then continued for the whole 12km in pain. The medics and patrolling crews were kind and they had offered me a ride back. Even the ambulance came by, but I was determined to 'finish'  the run. I came in 2hrs 45 minutes. Senn and everybody were there to bring me back to the finishing line. I made it but at what cost? I was so pathetic. Smiles all round did not cheer me as I was feeling great pain.

I am still suffering pains in both my knees and thighs. My knees won't bend and I cannot drive around. I was literally confined to the house, brooding and feeling like a fool. Got an earful from the better half. I deserve everything. This would be a great lesson learnt for me. I am benched for the rest of the year.

Run safe everybody. This is always the golden rule.

Allen Lai