Pace@putrajaya

Shutting down this site temporary

2011-12-11T14:43:00.001+08:00

Hi all
I am shutting down this site temporary for practical reasons.
Please visit my current site at

www.feelgoodfeelinggood.blogspot.com

Thank you for your patronage.
Take care
Allen Lai

Think Safe

2011-07-15T10:15:00.001+08:00

Hi all.
I would like to share an incident of concern with all. We have all heard of attacks by snatch thiefs, acid splashers and other predators on motobikes while we are driving on the roads.

We would never imagine it could happen to us. But it unfortunately does.

My wife and I were driving along Jalan Gasing near the EPF in PJ on Wednesday morning. The traffic was slow and we were in a pack of several cars. An Indian motocyclist overtook me and showed me some signs that ther was is problem with my tires. Very natural, casual and very helpful. A good samaritan I thought. Thank you very much.

I then decided to pull to the side to check my tires. The motocyclist had moved on and I turned off to a side road, away from the stream of traffic. As I came to a stop, another motocycle with two Indian men overtook me, likewise pointing to my front right wheel and displayed signs of a puncture. They stoped just in front of my car as if wanting to lend asistance. How nice of them I thought.

As soon as I alighted from my car I was fortunately able to see my right wheel. No puncture ! Luckily I felt a panicky sensation and was quick enough to grasp the situation. I realised the danger and I knew that I was lured into a trap. I jumped back into my car, locked the door, started the car and bolted off. The two Indian men waving profanities behind me. I then drove to a friend's house which was nearby.

I had a narrow escape.

Lessons learnt. Never stop your car when you are indicated to do so. Particularly middle aged Indian riders on motocycles. It looks very inocent, but that is how traps are usually setup. They move in pairs of motocycles. The predators usually come from the rear.
Think safe always. Take care.

Relay for Life

2011-06-29T18:50:00.000+08:00

Hi all,
We are having Relay for Life again this year on 16-17 July 2011. This time in Bangi UKM sports stadium.

Please come one and all, inform and gather all your friends to support the event.
Yes It has been a tough month for June with so much charity runs. Please do one more for NCSM and all cancer patients and survivors. You can make the difference. I assure you. No need to run. Just donate or pass the word around. It will be worth the cause.

I append the link to the Relay for life website for details and form for registrations/donations.

http://rflmalaysia.com/

Take care and God bless.

Allen Lai

Standard Chartered KL 2011

2011-06-29T16:07:00.002+08:00

Smiling me

Serene

Ready to go

Crowd coming in

Me and June Malik

I had Registered for the SCKLM fairly early as a commitment to continue running as a health cum recreational requirement. I had been off the road for quite a fair bit of last year. Could I still do the Half Marathon ?
Fear I had not, other mind issues aplenty. This year's SCKLM will be my Waterloo if anything. It is to do or die. I chose the former.

For the whole week just before the event I had more that the normal anxieties. I had more than butterflies in my stomach. I had literally panic fears. I had cold sweats and hot flashes, compounded by my quarterly Zoladex injections. Just the thought of the SCKLM will trigger horrible moments with hot flashes. Do I abort the race? Can I do it? My heart said YES but my mind said firmly NO ! Talk about dilemmas.

Sunday came too soon.

I finally said yes to participate, one final run if any. Shouldn't we all deserve one final run? There were also other family and relatives factors that made me participate. Done. I am in.

I had collected my gear at Bukit Jalil on Friday. Thankfully it was very well organised and no queues. What, with 22,000 participants, I was actually anticipating a mad collection queue. Pinned my blib number and fixed the tab to my oldest pair of shoes on the same day. Got my grabs together on Saturday night, water, bites, emergency sugars, iphone, a cap, head sweat band and my pair of knee shock absorbers. I am all ready.

Left the house at 3.30 am for want of a nearby parking space and more importantly see off the full marathoners. Parked at Pardang Merbok and walked slowly to the Dataran. Too early to warm up. The Dataran was already picking up with the early birds like me. The anouncer tested the mics, the stalls were preparing for their sales and promotions. Met a couple of old friends and meekly exchanged hellos as I was missing out most of the runs in the past 9 months or so. Nice to be back. Familiar faces and friendly smiles in the brightly lighted Start area.

I had also a particular mission that morning. I wanted to meet a virtual online friend from JB. I had, but had not met June Malek aka Anak Mami, an angel and mentor to a group of passionate runners who styled themselves as FMVs. It wasn't hard to spot her. She had a beakon, a halo which reflected a distinct charm of leadership and grace. Nobody would missed her and nobody needs a GPS to find her. I just waited quitely at a chokepoint in the spectators area and there she was. It was a hello and goodbye fleeting moment. If our meeting was any longer I gladly would have aborted my run to join her at her Kedai Runcit at 37 km.

The half marathon event flagged off at 6.15 am. I had lined up at the rear of the crowd early, but was pushed up to the front area unconciously. I finally found myself three quarters upfront instead of being in the rear group. It is OK, as I would be falling back after a few hundred metres after the startline. I walked briskly to warm up usually for the first 3 km or so. I know my pace and had set my target to 3.30 hours, it being cutoff time for veterans. I had managed 3.40 minutes twice over two Pacesetters LSDs. So my target would be quite realistic. It is a doable.

I had made an assurance to myself and that is to listen to my body. No matter what. I must run SAFE. My heart is my archiles heels. I can compromise the pain in my knees but I should not push my heartbeat beyond 160 hb for my age and hypertension. My heartbeat rate will be my critical throughout the run. For the first three km my hb was ranging 150 - 160. A slightly faster pace or a slight up slope would bring my hb up to and pass 170.I would slow down for a minute or so to 160. I was maintaining my pace like that for the whole run. I had no choice. A group of elderly singaporeans wearing SAFRA ( Singapore Armed Forces Retiree Association) vests 'pushed' me to increase my pace. I actuall felt kiasu. But my mind said stop it. Run safe, it is OK to su. The leader of the SAFRA said that my pace was 9 mins per km and I would be finishing about 3.30 to 3.45 hours. So he was pacing me and squaring me up. I did not get Batu Api-ed. Let him go. I need to run safe.

I was doing all right for all the 20 km until the home run. I backed off each time peak at 170 hb. I had no pains, no cramps and thankfully there was plenty of water every 2 km on the route. I was safe and I felt good, no need for any finishing medal. Just come in in-style and comfort.

But that was not to be. On the final approach along Jalan Tuanku Abdul Rahman, the crowd cheered me on. A few more minutes to cut off. You can do it. I CAN? Go Allen Go. All hell let loose. My heart beat went 175 - 180. Slow down? No way my ego said. Die die my have the finishing medal. I foolishly decided to hold at 170 hb max. It is dangerously high for me. BUT the finishing line was already in sight. My heart was pounding as I crossed the line at exactly 3.30 hours my watch time. I think I am going to die. I felt like a bloody fool to die like this. I had failed myself. I had failed my family and friends. I rested a full five minutes to stable my hb to 140 before I headed to the finisher's tent and got my finisher's medal together with a few more runners just behind me. I made it just in time.

Happy?yes. Sad? yes, Cried? Won't tell.
Will I run another Half? You tell me.
Take care

Allen Lai

Kordel's 7 Km Charity Walk

2011-06-14T18:31:00.000+08:00

Me all all system Go !

Ya da ba da boo

Sea of red

Waiting for the horn

Preparation

Julie and friends

Julie and me

Hi all,

I participated in the Kordel’s charity walk last Sunday 12 June 2011. This was my first time participating in this walk, which is an annual affair to promote awareness for arthritis. It was a relatively small event with about 1000 participants, enough to make it a fun morning.

The event was well organized by Pacesetters. Everything was like clock work and the walk was without any hitches. The organisers were thoughtful enough to set up a water point mid way. There were also plenty of prizes to be won after the walk. Thanks to Kordel.

It was a beautiful Sunday morning, with the sun up but surprising it was not a hot morning throughout the walk. I managed to walk with a consistent pace of 6.5 km per hour without much effort. I finished within 1 hour 10 minutes gun time. Even my heart beat behaved nicely, working hard with my zone.

Juliana Ali set up a boot in the event to promote her charity 100 km race scheduled later this month in Singapore. She will be running for charity to help the Japanese who are still suffering post tsunami. A lot more help is still needed in disaster zone and we are proud that Juliana will be doing her best to make a difference. I helped her to promote her cause. Please contribute to her charity which is in conjunction with the Red Cross to send aid to Japan.

For more information please visit her blog here:

http://missjewelz.wordpress.com/

Take care

Allen Lai

Pacesetters' 20 Km LSD April run

2011-04-14T22:15:00.000+08:00

At the 10 Km water point

I ran my second Pacesetters’ 20 KM LSD held monthly in the Bukit Aman Carpark on Sunday 10 April 2011. I had decided to use these monthly runs to prepare for my next half marathon in the Standard Chartered KL Marathon in June 2011.

I woke up early as usual to have my ‘proper’ breakfast before the run. I arrived at the car park just before 6.30 am and had met Arief ready to take off. A quick hello and see you Arief and I started exactly on time at 6.30 am, not waiting for anybody. I walked 50 meters and broke into a slow jog down hill to Bank Negara. I had planned to do the run within 3.5 hours. I should be able to do it as this was my second run in this route.

The morning was cool and I was able to reach half distance, which had the first water point under one hour. After a quick drink I crossed Jalan Duta over to the Hartamas sector. The second leg was also quite smooth. A km later I met May Senn, Mac and two others strolling casually towards me. Ha ha I had said that they were on cheat mode. I never saw them overtaking me at all. Apparently they decided to start from the other end at Sri Hartamas.

I arrived at the Petronas Station in Sri Hatamas in 1 hour 35 minutes. Not bad, but how do I get back to achieve my target time of 3.5 hours? Took a quick photo (see above) and quickly downed several cups of mineral and plain water and I was bravely off.

It was no more than 200 meters away from the water point when I felt a slight pull in my right calf. Bad feeling and I know I get cramps pretty soon. I applied cramp management drill. Go soft on the right leg to release the pressure before the cramp takes hold. I had to do this until my left leg starts to stress out and showed signs of cramps as well. A long quick walk and half limping was the next mode. I had to alternate pressure release from one leg a time. I managed to avert cramps and arrived safely back to the finishing line in 3 hours 18 minutes.

Yes, I met my target, despite imminent cramps in both legs. I was very pleased with this run and will run again in the next LSD scheduled on 01 May 2011. Join me, it is fun believe me.

Take care.

Allen Lai

Relay for Life 2011

2011-04-03T14:03:00.002+08:00

Celebrate Life

I am back. I mean we are back. The National Cancer Society Malaysia (NCSM) will be back with their annual Relay for Life(RFL) event. This year will see Melaka and Penang having their own relays as well. Keep our dates free.

RFL Kuala Lumpur is scheduled for 16-17 July 2011, Melaka on 4-5 June 2011 and Penang on 1 and 2 October 2011. All venues will be announced shortly. Get your teams ready and celebrate life with us. See you all wearing our delightful Ts.

Light a luminance for your love ones or a friend lost.

Take care

Allen Lai

Pacesetters AGM & Annual Dinner 2011

2011-03-22T12:30:00.000+08:00

Lucky me

Dressed to the nines

Wow

Michael Jacksons

Ms Chee

Winners all

I attended the Pacesetters Athletic Club’s annual AGM meeting cum dinner 2011 held at the Swiss Garden Hotel on Saturday 19 March 2011. This was my second time I attended the function since being a member of the club in 2009.

The AGM started promptly at 3.30pm with a fair crowd of about 100 members. The main itinerary for the AGM were the presentations of the annual report, financial report and the election of the President and committee members for the year 2011/2012. I am particularly pleased that Encik Rastam and several committee members were returned to office for another term. The past committee had done well last year, which saw some progress and good activities. Syabas to all. I hope that the new office bearers will bring the club to a new level for the coming year.

The 27^th annual dinner was most enjoyable and fun. More than 350 members and their families attended the 8 course chinese dinner. It was full house and roaring laughters throughout the night, Thanks to the MC and his impromptu leg pullings.

The highlights of the evening included cultural magic by the Chee siblings, a local renown magician family. Ms Jorinn Chee is a Merlin awardee, and had won the most entertaining magician award. Her brother Gelvinn Chee had won the International Junior Magician and Newest Star awards. They also debuted a younger brother to boot.

Making the night most enjoyable were the members’ participations in Michael Jackson’s Billie Jean stint and Lets Cha Cha. There was also a Best International Costume and Talent competition. A good number of members dressed to the nines to vie for the award.

Awards were also presented to the best male and female athletic award 2011, Sportsman and Sportswoman award 2010, and the top and best club award 2010.

Door gifts were given to all who attended and of course lucky draws kept everybody anxious for the good prizes to be won. I was one of the few lucky ones to get a prize voucher of RM200.00 from Mizuno. Not bad for staying and hoping for the last few lucky numbers to be drawn. Just like running, never give up until crossing the finishing line.

A big thank you to Ms Wendy Soo and her team for organizing the wonderful evening. Everybody enjoyed themselves. I am looking forward for the next annual dinner in 2012.

I took some photos for the occasion. Please feel free to download any photo for my web album here.

https://picasaweb.google.com/paceputrajaya0

Allen Lai

Photos for PACM's AGM & Annual Dinner 2011

2011-03-21T23:00:00.002+08:00

Pictures say a thousand words.

Visit here for more photo:
https://picasaweb.google.com/paceputrajaya0

Enjoy

Allen Lai

First 20km in 2011

2011-03-07T12:31:00.000+08:00

Last Sunday I took a deep breath and decided to do the Pacesetters LSD from Bukit Aman to Sri Hartamas charter for 20 km. I was apprehensive and doubtful whether I was ready for it. I was off the road since October 2010. So this would be my first 20km in 5 months.

Ready of not I woke up at 0545am, and remembered to have a stronger than usual breakfast. I was packed for the run the previous night so I managed to take off fairly quickly. I arrived at the Bukit Aman car park at 0640am to a full car park. I looked around for friends but there was nobody around. 0645am and nobody was around. Flag off was scheduled for 0630am and everybody was off.

Looks like everybody was on their own or in their small groups. I just took off alone without any warm up. No fuss, just go. Not really trying to catch up with anybody, as my real objective for this outing was to test my knees and stamina. What was it like to do 20km ? I gave myself 3 and half hours to complete because I did not know the route well. I intended to walk most of the way and to test some really small run steps.

It was fairly dark before 0700am and I walked in a quick pace, with my trusted sony walkman. Set my stop watch, heat rate monitor and Nike Ipod. I was doing better that expected, walking that is. My little run steps put pressure on my knees, but no real pain yet. I decided not to risk another injury too soon, so it was AWAS all the way. My heart rate sustained at 130 to 150 bpm. My body form was good and I was breathing well.

I met Sofian, AJ and Arif , all on their return lap. High fived and quick hellos. Look like they were training hard for their personal bests. Me, just doing my system checks. Legs Ok, knees OK, heart Ok, but cannot push for more small run steps, not yet. My calf’s, particularly on the right, were showing signs of impending cramp ups.

The organisers were good to have set up two water points and manned them until 0900am. The water point at the Petronas station at Sri Hartamas was manned personally by Encik Rastam, president PACM. Thanks Pacesetters.

On another note, I wish if PACM could sign the route for new comers. Just small wooden pegs at road junctions will do the trick. I actually missed a junction in Bukit Tunku and almost ended at Jalan Kucing. I lost 15 minutes there and worst still I had to do a terrible300m long up slope back.

The Malaysian Armed Forces was also celebrating their 78 anniversary on Sunday. The area around Padang Merdeka and Padang Merbuk were abuzz with the military parade and impressive tanks, helicopters and weapon systems. Parachutists stole the morning with their precision landings on target.

I finished in 3 hours 45 minutes happy and satisfied. I will do another LSD in early April and I hope that I can do more small run steps.

Little steps make the run.

Take care

Allen Lai

Happy Chinese New Year 2011

2011-01-27T15:16:00.000+08:00

Hi all,

Here is wishing you all a Happy Chinese New Year 2011. It is the year of the rabbit, a cousin of the hare. May you run safe and well for all your races this year.
This is also a good and prosperous year. I wish you all the best wishes and good health.
Take care always.

Allen Lai

Standard Chartered Kuala Lumpur 2011

2011-01-18T18:34:00.000+08:00

Confirmed running

Yes, I have been away for quite awhile. Really off the road to recuperate my injured knees. I had been a good boy and waited. But I could not wait any more. Standard Chartered KL had just opened for registration. Kiasu me. I'm an early bird I am.

Ready or not I'll take part in the half marathon.
Signing off now. Got to start my training this evening. 158 days left. Ayoh !

Join me. Don't be left out. Register TODAY.

Take care

Allen Lai

MERRY CHRISTMAS

2010-12-23T12:41:00.000+08:00

Hi all,

Merry Christmas and a Happy New year 2011.
Good health and blessings always.

Enjoy the festive seasons.

Allen Lai

Malakoff 12km 2010

2010-12-21T15:33:00.000+08:00

Julie finishing

Me and OP Chan, Ironman

AJ and Rastam

Yusri

Me and Ms Jewelz

Adeline, Paul, Mac

Hi all,
Sorry no report from me as I did not run :(

Here are the photos for the Malakoff 12 Km 2010 run.

Visit
http://picasaweb.google.com/paceputrajaya0

Enjoy

Allen Lai

Merry Christmas & Happy New year

2010-12-14T12:35:00.000+08:00

Merry Christmas

Hi all,

Tis the end of the year that was. Merry Christmas and a Happy New Year to you and your families. I wish you all the best for the new year ahead.

For me 2010 was a very challenging year, spiritually, medically and physically. What a year I had, but I endured and came up tops.

Nothing stops me, and I had become wiser and more matured. I am happy with all my ups and downs as I have resigned to reality and my age. I am now being benched up to at least past Chinese New Year 2011 and that is just round the corner. I hope to start some participations come March 2011. My left knee has recovered somewhat and there is no more pain in it. My main problem is now only with my right knee. And also overall fitness is lower than expected.

Yes I have being "training" whatever and whenever I can. I take daily slow walks after my QiGong sessions. Hopefully to maintain whats left of my physiques.

And I shall return with a vengeance :)

Merry Christmas and a happy new year 2011.

No more posts until I start again. Nothing to share lah. :(

Take care. Be seeing you all from the sidelines.

Allen Lai

Halloween Nite

2010-10-30T14:38:00.001+08:00

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.

Teacher

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

Dracula

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

Welcome Mummy who cooks

2010-10-25T11:29:00.000+08:00

Welcome to my blog mummy.

Allen Lai

Pacesetters Family Day

2010-10-25T11:26:00.001+08:00

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.

Enjoy.

Allen Lai

More photos here

Me and Encik Rastam, President

Preparticipation Screening / Assessment

2010-10-24T21:56:00.001+08:00

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.

History

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.

Symptoms
___ 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

sister).

___ 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 http://www.lww.com )

www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0698c.htm

Visit to the pediatric Ward HUKM

2010-10-23T17:21:00.001+08:00

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.
Enjoy

Allen Lai

Symposium of Sports Health

2010-10-23T12:59:00.001+08:00

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

A visit to the Pediatric Ward HUKM

2010-10-21T23:17:00.000+08:00

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

Run for L.O.V.E

2010-10-04T15:29:00.000+08:00

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 @ http://run-kooky-run.blogspot.com/

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

NEWTON RUN 2010

2010-10-04T11:52:00.000+08:00

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

UniFi

2010-09-04T11:56:00.000+08:00

UniFi broadband

Hi all,

No, I have not been idle for the past few weeks. I have been more than busy. Yes I have not hit the training streak yet and like all my muslim friends, I have been off the road for Ramadan. No, I do not fast, but hitting the sofa was contagious.

I had always wanted lightning speed for my broadband. My wish came true when UniFi banners "Kini di sini"came up in my area. I applied for the service without hesitation. I have now the VIP 5 Mb package in my house. And since then I was busy doing you know what.

Unifi is quite an experience and surfing and downloading is quite a breeze. 24 hours up always for streaming full HD videos. Full HD in UniFi is better than ASTRO's Beyond. No breaks in U-tubes. No waiting for URLs to be loading. Everything is instant. Only thing is some streaming sites need at least 7.5 Mb speeds for their Full HD movies. So maybe the VIP 10 package would be better. May upgrade my package later if needed.

I won't steal the thunder from TM net. Visit them here:
http://www.unifi.my/unifi/index.php?option=com_content&view=article&id=58&Itemid=58

Back to my latest downloaded movie. I paused it midway to post this.

Selamat Hari Raya. Can't wait to visit my friends.

Allen Lai

Arms-chair running

2010-08-22T15:53:00.002+08:00

Hi everybody,

Wasn't training for a couple of weeks now. No excuses offered.
Took up another option, arms-chair running. Come watch my favourite TV programme below. This is first segment. Google for the synopsis and the rest of the episodes. Bet you will enjoy this Korean drama.

Enjoy

Allen Lai

Cho-Pat dual action knee strap

2010-08-13T16:09:00.001+08:00

I have always had knees problems. Both of them. My OA's status is currently at stage 4. Irreparable. Surgery may only be the last option.

I recently purchased a pair of Cho-pat dual knee strap. I have used them several times now. They are the best knee support gears in the market today. I append Cho-pat's write up in their product information sheet given in the company's website:

Cho-Pat’s newly patented Dual Action Knee Strap provides an extra dimension of relief for painful and weakened knees.

The strap applies pressure upon the patellar tendon below the kneecap to stabilize and tighten up the kneecap mechanism, which improves patellar tracking and elevation and reduces patellar subluxation. It adds further strengthening to the kneecap mechanism by applying pressure on the tendon above the kneecap as well. This tends to reduce the forces of the quadriceps on the patella tendon and erosion of the undersurface of the kneecap due to a possible misalignment of the quadriceps (Q angle).

The device’s design and construction apply constant dynamic forces to the surrounding areas of the knee reducing the likelihood of overuse syndromes. At the same time, the strap allows for full mobility while providing maximum benefits.

I fully recommend all runners to use these knee straps. It does not matter whether you have knee problems or not. These are real knee support for running.

For more information on other products visit Cho-pat website here
https://secure.cho-pat.com/products/product.php?product_type=10

Bulan Ramadan

2010-08-13T14:40:00.002+08:00

Hello everybody,

Wishing everybody Selamat berpuasa. I am also waiting patiently for Hari Raya next month.

Take care and a safe journey balik kampung.

Allen Lai

PCM NIGHT JULY 2010 - RIDE FOR IBRAHIM

2010-07-31T14:52:00.004+08:00

In memory of Ibrahim

Ready to ride

Uncle Allen - Safety Warden

Family outing

Thank you for your kindness

Man Ciocc - Half horse

Kooky

PCM night for July 2010 was dedicated to Ride For Ibrahim. Man Ciocc and Kooky had organised this event to specifically collect some funds for our young Ibrahim, who was down with Leukemia. But time was not on our side, as young Ibrahim left us to be with Allah on 29 July 2010 at 9.30 am in Kuala Terengganu.

Young Ibrahim had touched our hearts as we did his. As the event was already in place, we decided to Ride in memory of Ibrahim. A minute of silence was observed and collections were still made, to be given, half to Ibrahim's father and half to be donated to a another deserving cancer patient to be decided later.

It started to rain in Putrajaya at 6 pm. The shower was intense but brief, and ended at 8.30 pm. It was then clear sky and the night was lighted with stars. I would believe Ibrahim was among the stars and smiled upon us. Riders started to arrive in groups from 9 pm onwards. Riders from all over Kl arrived slightly later, obviously due to traffic jams in the city. The venue was being prepared for SHAPE's night Run 2010, but we managed to get into the car park and assembled in front of the POJ. There were about 80 riders who braved the dark sky and rain earlier. We were pleased to see Kooky coming in, dressed to the nines in her riding gears. A red nose from her bout of flu to boot. Her presence was very meaningful to the event. Thank you Kooky and Man Ciocc for your magnanimity.

Man Ciocc gathered all of us and gave a short address about Ibrahim and the event. A minute of silence for Ibrahim was announced and riders were invited to contribute for the ride event. We flagged off a bit late at 10.15 pm riding south towards Pullman Hotel before hitting the main route to Alamanda and back to POJ on the usual route. I rode Safety Warden, manning the main crossings, and I was pleasantly pleased that there were several more riders volunteering to control traffic at the vital traffic light junctions.

It was a beautiful and slow ride, cool and very orderly this time. Pensive ? I actually wondered why, as usually we would get some cool riders having the fun of their life. Dangerously sometimes. The ride was one and a half hours covering about 20 km. A rider's unfortunate tyre puncture was the only incident for the evening. All riders and their families had enjoyed their night out.

Thank you everybody for your prayers for Ibrahim and for your kind contributions.

View and download more pictures here
http://picasaweb.google.com/paceputrajaya0

BHP Orange Run 2010

2010-07-25T22:04:00.000+08:00

Waiting for the flag off

Group warmups

Ladies group

Yes, I have really been preparing for this doable event. It is a quarter marathon of 11Km and on a fairly flat route. I had started to build up my confidence and endurance since early June. Slowly and steady I became more ready. I could breathe easy and cruise at about 6 Km per hour at 120 heart beat per minute. I was training at 7 km per run during the week days and on weekends clocked up 10 Km.

However all was not well as planned. I caught a viral attack and coughed badly for the last 10 days before the race. I thought it will blow over with complete rest, but that did not work and I did not get better. I took all sorts of cough medicines and chinese herbs. My flu got even worse and I was deprived proper sleep for the last few nights.

As the last resort I went to see the doctor at a clinic, took an x-ray of my lungs and was prescribed antibiotics. The doctor had advised me against taking part in the run as my lungs were clogged up with bacteria and flam. The previous night I had deliberated to run or not. I compromised by agreeing to walk only. I packed my gears and slept early.

I woke up to my alarm set at 5.00 am. At first I did not know why I had set the alarm to that early. I could not think nor remember that it was race day. Almost went back to bed. Then it kicked in. Race day. Wakey wakey.

I arrived at the Curve, Mutaria Damansara at 6.15 am, giving me plenty of time to warm up. My mind was ready troubled. Could I really finish the run? my cough and all. The run started with the ladies group flagging off at 7.15 am. I mingled with the crowd. Still thinking if I should call it off. And before I could change my mind, the horn blared off at 7.30 am sharp, and I was pushed along with the momentum. What the hell, go Allen go. Quickly set my watch and had a look at my heart beat. It was 110. Hardly 400 meters down the road, my heart beat went up to 130. It has never happened before. I was breathing steady but heavy. It will stay there I thought and slowed down to a deliberate fast walk. My heart beat then cruised at 140 for the next couple of Km. Ok I am in control. Walk fast and a slow jog when down hill. The route was flat most of the way and the weather held, despite a threatening sky earlier.

Did I enjoy my run ? Yes because I finished and no because I didn't really had a good run. My lesson learnt here is never to run again when I am sick no matter how badly I wanted participate. It is not the same. A run must be fun and enjoyable, I should not be challenging to breathe and watching my heart beat monitor all the time.

I came in at 1 Hour 43 minutes gun time. Luckily I was not looking at all for good timings but just to finish the run. Well, I had registered for my next two short runs in September and October. I should be enjoying my runs by then.

Welcome Nije and Ashraf

2010-07-14T23:26:00.000+08:00

Nije

Ashraf

Welcome to our blog Nije and Ashraf.

Ashraf, surely you don't look that the picture above. I think you are more handsome than this. Upload your picture or an avatar soon, OK ?

Allen Lai

Saved by the bell

2010-07-14T23:16:00.000+08:00

Battered boxers in the boxing ring were often saved by the bell to fight another round. In my case I was saved by a ring in my mobile.

I have been training, preparing for next week's Orange Run. I have been running on reasonably flat routes. This morning I thought I'll start a bit of hill work. I was running up the infamous hill in Jalan Beringin, Bukit Damansara. I know I won't make it up all the way, but I won't give up either. I huffed and puffed and kept reminding to myself to breathe. I was really beat and my legs were falling apart, but I won't give up until my heartbeat rate reached 170 as planned. My heartbeat was way pass 160. It was a mind game all the way. I was delirious, hence not thinking of the imminent danger ahead. Then I heard my mobile ringing. A God sent call for me to stop and answer the phone. I stopped immediately, who in his right mind wouldn't? I managed to grasped a week "hello".

Thanks Kooky for calling me at the right time. You saved my life.

Allen Lai

Back on track

2010-07-11T23:24:00.002+08:00

I have registered for my next three runs, albeit short 11km and 12 Km runs. Passion ? Nay, more like vengence. I have been off the road for too long. I am back on track now and I am gearing up for some fun.

I had registered for the BHPetrol’s 11 km Orange Run scheduled on 25July 2010, the Newton 12 Km Challenge Kuala Lumpur on 26 September 2010 and the Mizuno wave 11km Run 2010 17 October 2010.

I am presently in my training mode, clocking 5km at least three times a week. I am still doing brisk walking and I will break into slow running next week onwards. I am doing well so far and I feel 11- 12 Km would be just nice. Maybe, just maybe, I will do a half marathon by year end.

Allen Lai

Ipoh Pergi

2010-07-05T11:23:00.004+08:00

Pesta Sponsors

Having a ball

Local World Cup

Full house

Welcome Tryathlete

2010-07-01T15:58:00.002+08:00

Hi Tryathlete,

Welcome to our blog.

Allen Lai

Putrajaya Cyclefest 2010

2010-06-28T15:33:00.007+08:00

All spruced up

Warming up

Roadies for the 100km Night Challenge

A team for the inter-department race

Not too young to ride. Waiting for his event

Skateline anybody ?

Adoi !

Last Saturday 26 June 2010, I attended the Putrajaya Cyberfest 2010 held at the Palace of Justice hoping to spend a quiet weekend with my cycling gang. But it was not to be. The event started off delayed and with a very low key. We believed low turn up was because of poor date and timing. Other events were also held concurrently in Putrajaya and the the prestigious Standard Chartered KL marathon was scheduled for the next day. This alone would have kept many people away for the Cyclefest.

Whilst there were many events for the community, family and government departments, all were in the mountain bike group. The only event for road bikers were scheduled for the 100 km Night Challenge. A side event was inline skating scheduled in the evening.

I did not stay any longer than necessary as I was not much of a Mtb nor inline skating fan. I did managed to take some photos which I had uploaded in my Picasa Web album here.

Allen Lai

Welcome Denis and PLee

2010-06-28T14:42:00.003+08:00

Plee

Denis

Hi Denis and Plee,

Welcome to our blog.

Enjoy

Allen Lai

Standard Chartered K L Marathon 2010

2010-06-28T11:57:00.005+08:00

Kedai Runcit Kak Kash & Rais

Me and Kooky, me just clocked in

Thanks for the drink

First class customer service

AJ getting a coolant

Arief getting a rub a dub

A happy Adeline as always

Hi all,

I was sidelined for the KL marathon this year. But then I enjoyed myself very much by just being there to support you all. I promised myself to be on the road again come October 2010. Picking up the pieces for now.

I woke up at 0300 hours not for my usual favourite footie teams, but to be at the Padang Merdeka by 4 am. When I arrived May Senn and Arief were already at the car park. Arief would run for the full marathon and May Senn half. The sky was threatening with dark clouds and soon enough a slight drizzle came down at the start for the main event. It was a wet start at 5 am, and by 6.15 am the half marathoners were quite lucky to be flagged off dry after a short mass stretching drill.

I left the Padang for KM36 enroute to be at the Kedai Runcit Kak Kash just as the main contenders for the 42 KM event were coming back to the finish line at around 7.30 am. That's pro and elite running for you.

Getting to the kedai was more difficult than I had planned. The police had closed all access to Jalan Langgak Tungku. No way any vehicle can move past the blockage being as effective as the Israeli blockage. I tried to get in via Jalan Kuching/Jalan Duta roundabout but was redirected to the DUKE highway by a fierce police corporal. Using the DUKE highway I could get to Jalan Duta again after having to do a U turn at the Ulu Langat end of the Highway. Paid toll twice only to be back at Jalan Duta, But wait, I am at the wrong end of Jalan Duta. Yuk. Did a turn up at Jalan Semantan, refueled (water stop for my car) at the Esso petrol station and was quickly back at Jalan Duta. This time I was cut off at the Jalan Duta tennis courts turn off. It is now permanently closed. I must proceed to the Jalan Kuching round about, which was still closed. A big signage showed Ipoh and Utara. I must do some quick thinking as I was already late for my shift duty at the kedai.

I am glad that I am trained in situational leadership and situational awareness. I stopped my car and got out to approach the policeman in charged. I said that I was late for my tennis game at the tennis courts, just 200 meters away. I need to be there as my opponent was already in the court. I was running late. The policeman took my plight line, hook and sinker. He removed the barrier and told me to drive slowly and not to knock down any marathon runners. I promised and thank him.

When I arrived at the kedai, Kooky, Rais and Julie were already in action. In all I had done 42 km in my car, not bad for Sunday run. The effort in getting to join Kooky, Rias and Julie at the kedai was all I cared for yesterday morning. And I am glad that I made it to support you. It made my day.

I took quite a number of photos and uploaded them to my Picasa Photo album here. Feel free to download any photo.

Enjoy.

Allen Lai

1 Malaysia International Dragon Boat Festival 2010

2010-06-20T23:00:00.004+08:00

Mabuhay

Yummy

Putrajaya Jom!

Hong Kong

Clear winner

Penang

Pink ladies team

All smiles

Today culminated the 1 Malaysia International Dragon Boat Festival 2010 held in Putrajaya from 18 – 20 June 2010. I attended the final events today and took lots of photos to share with you all.

The festival was a great success and I enjoyed myself very much. I had made many new friends as the atmosphere was friendly and fun, despite of its competitiveness. The two main races were the International events and Malaysian events. There were events for 12 crew boats and 22 crew boats for both single and mixed genders. I feel this is one of the toughest water sport ever, in that rowers would have to paddle as hard a possible, non stop, for at least 2 and half minutes over 500 meters distance. That is real anaerobic at its best. Let my photos tell my story.

Visit the organiser’s website here: http://www.putrajayadragonboat.com/home

I have uploaded 200 over action packed photos here.

You must click the photos individually to download.

Enjoy

Allen Lai

Feel Good, Feeling Good

2010-06-18T22:37:00.001+08:00

It is always good talking to Kooky. You get more than what she says. That’s value added for you. She had agreed to help me to help Ibrahim. What are my plans? She had probed me. That’s leadership at its finest, be a good listener.

I’ll strategize my plan on Feel good, feeling good. When Kooky crossed the finishing line for the Ultramarathon in 14 and a half hours, she felt good as anybody would feel the same goodness. But that was not all, she had felt a higher level of goodness. Yes she must have in part felt good because of completing her race well and had achieved what she had set out to do. But most of all she had felt a higher level good because she had achieved a higher objective. Project 84; she had run for Autism, no boundaries.

When I wrote my first post (see below) on what I did to help young Ibrahim, I had many calls and prayers extended for Ibrahim. All had sympathized and had prayed for Ibrahim’s full recovery. To those who had prayed, I am God’s answer to their prayers. God had dispatched me to help Ibrahim for you. If this is too much for you to grasp, never mind. You can understand if you give it some thought at your next prayer time. Meantime you can still help. Do a Kooky. Run with Ibrahim in next year’s KL marathon. Get the higher level of Feel Good that Kooky felt when she crossed the finish line to touch the lives of those with Autism. It is different. This feeling good cannot be shared, it is very personal. Ask Kooky.

I will be talking to Kooky on my concept and plan on how to go about this project. The plan will essentially entail an immediate small collection of funds/ donation in kind, to source anti cancer food for Ibrahim so that he can get off the wheel chair ASAP. The next step would be to get Ibrahim stronger so that he can start physiotherapy and preparation for the event. Ibrahim’s father, his doctors and I will monitor his progress. I believe with all our immediate contributions and help, Ibrahim should be ready to begin his initial training for his event in 2011. I will post his progress reports in this blog.

Register with us now, no limits to the number of helpers or runners. Contact me by email at laikimhinn@gmail.com ,Kooky@Run Kooky Run or Julie @missjewelz to register your interest to chip in to help out. Let us make a difference for Ibrahim. I am his hope, you are our hope.

Allen Lai

UltraKooky

2010-06-17T00:45:00.005+08:00

Me and UltraKooky

Hello all,

Yesterday I managed to catch up with Kooky to pass on the contributions I had collected on your behalf for her project 84. Kooky had successfully completed her 84 km maiden Ultra -marathon in Singapore and in earning her pledge to Run for Autism. Syabas and kudos to you Kooky. It was not an easy feat that you had accomplished. Many people could not even run a full kilometer, much less an Ultra-marathon. Your 14 and a half hours timing at the finish line for a first timer was testimony to your true grit and determination. We congratulate and salute you for your Project 84, which had no boundaries in the human spirit. Kooky had displayed leadership at its best.

I sincerely wish to thank all my family members and close friends who had generously contributed to this noble cause. I apologize for the poor planning and short notice that I had sent out seeking for your contributions and help. You all had responded almost immediately and had stood up to be counted. You had mattered, and Kooky had said to me that every Sen counts. Kooky and I are very proud of you all and wish to say a big thank you.

Read Kooky’s race report here.

Thank you Kooky for your leadership and wishing to help me out in undertaking to help young Ibrahim who is down with leukemia. No I won’t allow Kooky to take on the blunt end for Ibrahim. Allow me to emulate her fine efforts. It is my personal pledge this time. It is my fight to help a fellow cancer patient. I had achieved my first and immediate objective to source essential filtered water for Ibrahim. Thanks to Dato Dr. Noordin Darus and Worldwellness Sdn Bhd. I still have my long term objective to achieve, and that is to source funds for Ibrahim to have a bone marrow / stem cell transplant.

I had earlier in the hospital asked Ibrahim if he would like to join me in running marathons. He had answered “Nak, tetapi susah ku lari”. I cheered Ibrahim up and assured him that he will get well soon and will be able to run with me and my friends. We jomed. I had then discussed with my daughter May Senn that we’ll run for Ibrahim in the coming KL Marathon. We’ll take turns in a relay to push Ibrahim in his wheel chair. She will find volunteers to help out. This will make Ibrahim’s dream come true, as Ibrahim’s father had told me that Ibrahim had never ever ran in school activities before. But running in the coming KL marathon was not to be, as we did not have the time to prepare for Ibrahim’s run. And also Ibrahim and I had just completed our punishing radiotherapy sessions. We needed at least 3 weeks to recover from its side effects.

Learning from Kooky’s courage and cue to undertake in helping others, I think I can do a bit more for Ibrahim. I envisioned Ibrahim to be running with us next year. It is a doable objective. Dato’ Dr. Noordin had already assured clean and filtered water for Ibrahim, all Ibrahim needs now is a balanced anti cancer diet to help him to be cancer free. Proper selected food intake will bring Ibrahim on his feet again. Proper food will ensure remission in his cancer and it will also ensure that he will never have another relapse again. And with God’s help he may never need to have a bone marrow / step cell transplant.

I have adequate readings into anti cancer diets. I am confident proper food will cure cancer patients. My personal additional food bill is about another RM400.00 - RM500.00 per month. Given that we have to eat lots of fruits, cruciform vegetables, seaweeds, torfu and soys, low GI (Glycemic Index) lentils and pulses, berries, herbs and of course wholegrain rice and cereals on a daily basis. We also have to take a bit of supplements in vitamin C, Vitamin D (Free from sunlight) and Vitamin E. It is essential that leukemia patients impose rigid glycemic controls. All said, I envisage Ibrahim would need a budget of about RM300.00 per month for the next one or two years. This amounts to RM3600.00 per year.

Please help me to get Ibrahim to run with us next year. It is a doable objective. You can pledge a small contribution towards Ibrahim’s anti cancer food need. If you are in a tight corner yourself, please pass my request for help to your friends who can chip out.

Please send your contributions directly to Ibrahim in one of the following way:

1. Write your crossed cheques payable to Ibrahim Idham Mazlan and send it to his house at Unit B11-2-6 Birchwood Court, Bandar Tasik Puteri, 48000, Rawang

2. Bank in directly to his father’s bank account as follows:

Mazlan Bin Mohd Adam

(NRIC 610115-11-5237)

BSN Acct No. 14182-29-0000-5350-9

Mobile Tel No. 012-2845332

You can call me anytime at 013-3948839 or use my email laikimhinn@gmail.com to contact me. I appreciate if you can inform me of your contributions for me to keep track.

Thank you for touching young Ibrahim’s life. Let’s get together and make Ibrahim well again. It's a doable with your help.

Jom.

Allen Lai

PS. If you had not read my earlier post on Ibrahim, please read here.

Mizuno Wave Run 2010

2010-06-15T11:09:00.003+08:00

Hello all,

Mizuno Wave Run 2010 is up for registration now. Only for the first 5,000 registrants. Don't procrastinate only to regret later.

I have registered at MYraceonline.com here.

Don't forget to register early and get your confirmation slip like the one above. See you.

Allen Lai

PETRONAS CUBPRIX 2010

2010-06-14T14:22:00.005+08:00

Me and May Senn

Winners all

Champ

Cool ya ?

Lapis Lazuli Light

2010-06-14T12:20:00.006+08:00

Dr Lai Chiu Nan

An enlightening talk

Information on Kasih Hospice Care Society

Free books on wellness and health issues

Support for Kasih Hospice Care Society, PJ

Health enhancements on sale

I had the privilege to meet Dr Lai Chiu Nam, Ph.D , thanks to Kasih Hospice Care Society. The Society had organized a free talk by Dr Lai at the Dewan Sivik MPPJ on 4 June 2010.

Dr Lai is the founder of the Lapis Lazuli Light Resource Centre in 1991. The Centre is a holistic health education centre, now in 6 countries todate, including Malaysia.

Dr Lai is an articulate speaker and shared her experienced in “Living Well, Dying Well”. A subject close to her heart. She promoted her concept on “Body, Mind and Spirit” for Total Health. A Chemist by profession, she had researched in the prevention and cure for cancer in one of the top three ranking cancer hospitals in the USA.

Visit Lapiz Lazuli Light Resource Center website here to read more about the works and resources available.

Our local resource centre is located at :

Lapis Lazuli Light Centre G-8, Block G, Jalan PJU 1A/20E, Dataran Ara Damansara, 47301, Petaling Jaya, Selangor, Malaysia. Tel: 603-7846 8468 Fax:603-7846 8467

Allen Lai

Power of the Human Spirit

2010-06-08T18:07:00.001+08:00

Me and Ibrahim

The power of human spirit is an awesome experience. Many people would have experienced it sometime in their lifetime. I just did.

I always had a high quotient of EQ and compassion in me and I had applied myself well in a general way. When I became a victim of a life threatening disease, my quotients raised to another notch higher, particularly for those who were less fortunate than me in coping with our medical predicament.

I was doing my daily radiotherapy sessions in PPUKM Cheras (HUKM) when I met Ibrahim accompanied by his father Encik Mazlan. Ibrahim was sick, undernourished, frail and wheel chaired. Ibrahim had the classic profile of a very sick child suffering from Leukemia. Needless to say Encik Mazlan had looked even worse off. He had the profile of a very lost father. Lost for words, lost in his thoughts, lost in his esteem and lost for hope. Encik Mazlan had lost hope for his son Ibrahim because Ibrahim in a span of several years had three relapses of cancer cells lodgment in the brain, spine and now testicles. Chemo and radiotherapies are not working well for Ibrahim. How many cancer relapses can a person take? How many cancer relapses can a frail child take? It is more often that chemo and radiation side effects would kill the patient well before cancer does. Encik Mazlan understood that.

It took two days for me to break through to Encik Mazlan. The first two days were always exchanges of a polite weak smile and “Selamat Pagi, ada baik ?”. Encik Mazlan would then shut down into his though, sitting by himself; Ibrahim waiting for the nurse to call his name for his turn in the daily long queue. From the third day onwards I had learnt more of Ibrahim’s medical conditions and the team of Oncologist’s fight to stabilize his Leukemia. PPUKM is a teaching hospital and a Specialist Centre. Ibrahim’s Oncologists are Professors and teaching staff. All doctors were on overdrive to make Ibrahim well. But there are always constraints in life. Encik Mazlan works as a billing clerk in a local TELCO company. He does not get government support and rates for hospital treatments. However Encik Mazlan is able to cover his son’s treatment under his company’s basic standard insurance scheme for lower staff members. Bone marrow and cell stem transplants are out of the question.

Over the week I had gained more confidence from Encik Mazlan and I was also able to put Ibrahim in a happy mood every morning by letting him play the games I had downloaded into my iPhone. In the course of our daily conversations, Encik Mazlan had told me something interesting. There was a full year that Ibrahim was well and his quarterly medical examinations and reports showed good markers. That was the year that Encik Mazlan’s neighbour had helped Ibrahim. He had provided filtered water for Ibrahim to drink daily from his new water filter system. All was well until Encik Mazlan had to relocate from his home in Kelana Jaya, PJ to Rawang for economic reasons. Ibrahim did not have any more opportunity drink filtered water since then, as the neighbour’s filtered water system cost about RM2500.00, with yearly maintenance cost to change the filters. Encik Mazlan could not afford it. Then Ibrahim’s cancer relapses came in one after another unabated.

I told Encik Mazlan, that he should provide the same filtered water for Ibrahim to drink daily no matter what it cost. Ibrahim was OK when drinking the filtered water. We had found out that his neighbour was using the RX WATER filter system from Worldwellness Network Sdn Bhd. A local provider in wellness products founded by Dato’ Dr. Noordin Darus.

I had suggested to Encik Mazlan to take a loan or an advance salary from his company to purchase RX water system. But he could not get his request granted for a small company loan nor advance salary. I told Encik Mazlan not to worry not to despair, I will think of something. I will think of a two stage plan for Ibrahim. Firstly is to get the RX water system immediately for Ibrahim and on a longer planning term, to source support for a Bone Marrow transplant.

I was troubled and worried but did not panic. What if I could not deliver my promise to help Ibrahim? I prayed for guidance and clarity of thoughts. I was no longer thinking of my own prevailing medical problems. My only thoughts were on how to help Ibrahim. I shared my thoughts with my wife and my daughter May Senn. I am Encik Mazlan’s HOPE. I must not fail him and Ibrahim. I must not.

I researched relentlessly in the internet into Leukemia and more into Worldwellness Network Sdn Bhd. I must contact Dato Dr. Noordin Darus. I know help is out there. But how do I talk to the company? More so, what do I talk about to the company? I called the company and requested for an appointment with Dato. The next day I had an appointment with his marketing staff who gave me the best returned call I had ever received in my mobile. Dato’ would see me, Encik Mazlan and Ibrahim on Tuesday 8 June at 11.00am.

My prayers were answered when the good Dato agreed to take on Ibrahim under his DanaWellness programme. Dato gave instruction to his staff to issue a new set of RX WATER filter system, prescription for RX salt and RX Tra to Encik Mazlan. Dato also took time to explain to us his approach to cure Ibrahim. He will see to Ibrahim on a monthly basis. What more do we want? Dato Dr Noordin is God sent to help Ibrahim. We have achieved our first stage with God’s grace.

I have gained this inert power of human spirit in me. I have it, in part because of my upbringing and the close family bondage that I cherished; thanks to my parents. In part also due to my long career in the Army. But in a great part, it is due good friends and commanderie with my running friends in Pacesetters Malaysia. They are the most selfless souls I know. After all running marathons is very akin to the human spirit. The sweat, endurance for pain and the sheer determination says it all.

Allen Lai

A real quiet weekend in Port Dickson

2010-06-07T16:42:00.004+08:00

Serenity at its best

Geng Tiger Kapak Melaka

PD World Marina

Rustic and calm

Wild boar anybody ?

Endless horizon

Rocky beach line at high tide

My Wife Peggy, May Senn and I went to PD for a real quiet weekend. No need for a Jom Heboh type of weekend. No running shoes, no bikes, no nothing. Just quiet, thank you.

We went to our secluded condo unit at PD World Marina, 6ms Jalan Pantai. That would be quiet enough.

On Sunday I met a group of bikers from Melaka, who styled themselves as Tiger Kapak led by Encik Afiq. No they said they were not into Mat Rempit nor cared for Bohsia. They just loved convoyed trips, whatever that was. They asked me to take some pictures, to which I did and uploaded for them in my Picasa Album.

I took a long slow walk by the marina and beach line. I also met several anglers having a ball in the quietness of the evening. But most rewarding was just taking some photos at the setting sun.

I was at peace with the world and at peace with myself. Must do this more often.

Allen Lai

Hello Encik Afiq dan rakan rakan, anda bolih download gambar gambar tuan disini. Jom.

Welcome Wendy and Feruzbek

2010-05-31T14:55:00.002+08:00

Hello Wendy and Feruzbek.

Welcome to follow my blog. Can I assume we met at RFL 2010?Drop by anytime.

Allen Lai

Relay For Life- A New Experience

2010-05-31T14:18:00.006+08:00

Me with HOPE for all

Support from MRSM alumni Kuantan

True supporters

Messages

In memory of loved ones

Come relay for us

At 3.00 am

You matter

Her

I attended the event late, due to clashing of my programme for the weekend. I have to attend a close friend’s wedding dinner in Cyberjaya. I had previously successfully registered for the RFL and paid online, and two days before the event I had received a call from NCSM secretariat to confirm my registration and that I could come to the event late. Ms Irene Yap would be at the stadium to attend to me. How nice.

I arrived at the NSC sports stadium in Bukit Jalil a little past midnight. I was spared the heavy shower drenching the event, celebrities and all. I had missed the main programme of lighting the Luminaria, doing the survivors/caregivers lap and the most meaningful walk with a survivor lap.

I reported to the registration for cancer survivors and was pleasantly surprised that the staff on duty was briefed of my late arrival. That augurs well for organizational efficiency, customer contact, PR and all that jazz. NCSM sure knows how to welcome a new client. I was warmly welcomed. The staff apologized that Ms Irene would not be able to attend to me, as she would most likely be at the Survivors Tent or had possibly left for home earlier.

I was given my goodies pack complete with my purple T shirt. I asked and was told that cancer survivors wore purple coloured T shirts, whilst yellow and blue and predesigned T shirts were for volunteers and all other participants. The pack had an entry wristband, a set for luminary, some cosmetics, a glow wristband and free RM10.00 cash coupons for the event. I had very mixed feelings when I donned my purple T shirt. A Relay For Life event was organized for people like me and I was informed that the RFL event is a world wide event originating from the US.

I was a bit disappointed with this year’s event, compounded by the unfortunate weather. Mainstream media had played up the hype. ASTRO TV included. I stared at the empty bitumen track in the stadium. No relay ? Event finished ? I was quickly informed that this year’s event could not be held in the stadium proper and hence it was relocated to the small training grass field adjacent to the track. A small patch of green grass like a primary school padang. A small circuit “track” was lined up for the relay and a main stage and camping tentages were set up around the “track”. The rain had stopped leaving behind a very messy, gloomy and muddy field.

I went straight to the Survivors Tent. It was empty of survivors. Ok, maybe they were still on the track with 10 of the 16 hours to go. I asked for Ms Irene Yap and was told that she had just left for home. Somebody paged for Ms Adeline who was on duty. Adeline introduced herself as a permanent staff of NCSM and also a survivor. She asked if I was a blogger, seeing some give away signs. I had my Nikon D200 round my neck and a camera bag on my shoulders. Typical profile. Adeline informed me that there was a special tentage over there for bloggers this year. No I said I am not a blogger per se, although I have a blog site where I share with my readership.

Adeline was the only other person wearing purple T Shirt late that night. All others had gone home to rest. We chatted for a while to get a feel of NCSM and the RFL event. NCSM could not organize a real relay without proper tracks and other race features. The next best thing was to make it out ala carnival, lap runs for survivors, celebrities and care givers. Singing on stage and telematch activities would be fun in the early hours of the morning.

I was jolted to life when I saw the big lighted sign HOPE and the Relay For Life balloon. Then I read Giving Hope and Celebrate Life in a poster. Yes Celebrate life. Life is not always a bed of roses. Life is a constant challenge. A muddy field will do as I reflect my school days playing ruck and muck with mud, making the perfect rugby game.

I went round the field taking photos and blended into the event. There was still a fairly big group of people in yellow T shirts walking round the “track”. Most participants were already grouping around their tents chit chatting in low voices or are already sleeping inside their tents. They were waiting for daybreak with Qi Gong demonstrations and to do the final laps of the relay.

I said Hello to all my subjects before I took their pictures. They had asked me to post my photos into Facebook. I told them that I’ll put them up in my blog Paceputrajaya.blogspot.com. I was indirectly promoting my blogsite as they jotted it down in their phones. Most had said “Uncle take again, tadi no flash.” I explained that I preferred no flash photos as they are more alive. I had maxed my ISO to 1600 and set lower White Balance. Photos should be OK, but I confess I am no professional photographer. Touch up can always be done after the picture was taken. Thanks to Photoshop and other photo programmes. I use Light Room 2.

Then I met “her”. He had smiled at me with the cutest pout and a voice to match. “Hi” he said cutely “Take my picture? I am from Damasara. These are my boyfriends”. Whew! I obliged and took “her” picture. I know I’ll have new followers in this blog from now on.

I had met many true and dedicated supporters in yellow T shirts. One had remarked that she was surprised that I wore a purple T shirt. “Uncle you should be resting at home”. They had sensed my tiredness, having just completed my radiotherapy sessions. It had really zapped up all my energy and left me feeling lethargic. I decided not to push myself too hard. There will always be another RFL next year. I will be more organized by them.

I bade goodnight to all and also to Adeline, promising to keep in touch. I then left for home.

Thank you all, for participating, and for being at RLF for us. Thank You NCSM. We are fighting back.

Click here for more photos:

Allen Lai

Happy Wesak Day

2010-05-28T14:35:00.005+08:00

My prayers for you

Red carpet entrance for us this year

Today is Wesak Day. My family and I always visit the Buddhist Maha Vihara Temple in Brickfields every year to pray. As usual I will pray for good health, prosperity and peace.

This year I added my prayers to all new friends met at the HUKM Hospital and prayed for their speedy recovery. I also prayed for my running friends for their safe runs.

Happy Wesak Day.

Allen Lai

Back to Basics

2010-05-24T12:55:00.004+08:00

Yin Yin

I joined Pacesetters sometime last year to which I started to read back issues of the club's magazine. The magazine had many interesting articles written by PACM members. An article by Ms Boey Yin Yin caught my attention. No Caffeine or Alchohol? What ? Both coffee and beer are my must haves.

Yin Yin attended the Back to Basics Running Clinic for SCKLM Run in 2009, and had taken the trouble to jot down notes during the clinic session. Back to Basics is what we all need to reset our misinformation and bad habits in order to get us back on track. I reproduce her article in full (less pictures). It is worth reading, particularly if you are new to marathons.

No Caffeine or Alchohol?

Event: Back to Basics Running Clinic for the Standard Chartered KL Marathon 2009 (co-organized by PACM and SCKLM)

Venue: Tapak A, Lake Gardens, Kuala Lumpur.

Date: 19 April 2009, 8:00am

Speaker: Mark Williams, Elite Runner

Yeah, no caffeine or alcohol on race day - so that's one of the points given by elite runner and coach, Mark Williams, during the first of the three running clinics co-organized by the Standard Chartered KL Marathon 2009 team and PACM.

My initial plan of doing the 10km double hills at 6am followed by the running clinic at 8am was derailed after the visit to the doctor but I figured I could still listen and learn even though I couldn't do the run round the lake.

Rummaging through my backpack I realized I had forgotten to bring a pen so I used the next best thing, my Nokia E71. Found that keying out the notes on my mobile phone keypad was most probably faster than writing with my hand ;) Some of the participants thought I was sms-ing throughout the clinic, so here's proof of my note-taking:

1. Get a medical check-up if this is your first marathon

2. Attire - not too tight, as this will cause chaffing. Not too baggy as you will sweat. Shoes - select a well-known brand and ensure a proper fit.

3. Find a running partner, running with someone helps

4. Where to run? Lake gardens is good. Watch out for KL drivers!

5. Music - Mark doesn't advocate wearing headphones as it might pose a hazard if you can't hear

6. Ladies – be careful and alert when running in remote areas

7. KL marathon starts in the morning - you MUST train in the morning

8. Mark distributed a 10-week plan for beginners and intermediate runners. The focus was on timing of runs, not the duration

9. Fartlek - play with speed. 100m jog, long fartlek, speed, 2 long runs

10. Stick to the plan and don't miss the Sunday long run. But never try to catchup on the training plan.

11. Check pacing from website - http://mcmillanrunning.com/

12. Heart rates - Mark doesn't use them. But if you want to, warm up for 15 mins, do 2-3 sprints, 2 minutes of hard running and that should be your max heart rate. Run at 65% of that heart rate.

13. Overtraining - watch out for symptoms: colds, inability to sleep, weight loss. Stop training up to 10 days

14.Orthotics - he's had the inserts for 7 years and no running injuries. He spent 500 dollars on the inserts (I’m presuming this is New Zealand dollars)

15. Vaseline - apply that to avoid chaffing in between legs. And for guys, don't forget the nipples too.

16. Running surface - concrete is the worse thing to run on as there's no “give”. Tarmac on road is slightly better. Running on grass or trails is the best.

17. Downhill running will cause injuries due to impact on knees. WALK downhill.

18. Get plenty of sleep.

19. Core muscles - these are the essentials. When we're tired we tend to lean forward, contracting the diaphragm which leads to us taking in less oxygen. To strengthen the core, do The Plank 2-3 times a day.

20. Gear - never wear new shoes on race day. When selecting shoes, look for arch support. Train in a heavier pair - 450gms. The bulkier, the better.

21. Warm ups - do NOT bounce during warm ups as this will cause real injuries. Do a 5 minute run instead. Stretch, but not for too long. Stretch muscles that are key to running - the calf muscles, Gastrocnemius (big muscle) and the Soleus (the small muscles) as well as your hamstrings and quadriceps.

Each stretch should be 30 secs. Breathe when stretching.

22. Sports drinks - 100plus, Gatorade. He obviously didn't want to be seen promoting a certain brand, he just mentioned that the gas doesn't bother him.

23. Pace - this comes with time. Go to a track and measure your timing. Run 1km and check your pace.

24. Listen to your body. Recognize why you stop running. Is it because you're tired? Is it due to your blood sugar level?

25. Change your shoes after 700k. Look at the bottom of your shoe to understand whether you pronate. It should wear out at the top, not the sides.

26. Strengthen up your legs, run on your toes. Hill running.

27. Practice 21km training before you go for your full marathon

28. If experiencing cramps during the race, stop.

29. Nutrition - eat healthily. 65% of a runners diet should be carbs - rice, pasta, sports drinks. Carbs before running, protein after. Mark takes a protein shake after running to repair the minor tears.

30. Marathon runners talk about “The Wall”, where the body runs out of carbs and converts the fat into energy. To prevent this, practice carbo loading 3 days before the marathon. Take in 550gms of carbs. Mark takes cereals, Rice Krispies to be exact. 1 portion of pasta is about 50gms which means you'll need 11 portions of pasta! Mark has run 25 marathons and hasn't hit the wall in 22 of them with carbo loading.

31. Avoid alcohol and caffeine. Drink water 2 hours before the race. Get in 1-2 litres of water. In cooler climates, runners practice caffeine-loading but Mark doesn't recommend this in the hot weather of KL. Beer is a good source of chromium after the race ;)

32. Be careful of heat, take that into consideration.

33. Try different gels - don't take something new on race day.

34. Practice how to run and drink at water stations. Squeeze that paper cup and pour the water into your mouth.

35. Ladies have smaller hearts, hence less blood per contraction which means we don't run as fast as the men. Lower haemoglobin levels result in less oxygen transfer to the muscles. Take iron tablets and have read meat 2-3 times a week. Guinness after a run helps too!

36. Do not drink tea of coffee with meals as this may hamper iron absorption

37. Drink Vitamin C drinks

38. Remember, after the marathon, your immune system is at the lowest. Be careful, take care. Do not expose yourself to others with the flu, etc.

39. DOMS - delayed onset muscle soreness - if you experience this, walking downstairs backwards helps

40. Recovery is 1 day per mile ie. 26 days for the marathon.

His last piece of advice to all marathon runners: You've already taken your first step in registering. Do it. Believe in yourself. The sense of achievement will be amazing.

By Boey Yin Yin (PACM 5070)

Yin Yin is also featured as a runner extraordinaire in this website. Visit Yin Yin's website here.

Thanks Yin Yin, finally I think we have done justice to your wonderful article above. Thank goodness no coffee or alcohol on race days only, right? Maybe I'll try MILO in lieu of coffee.

Allen Lai

Relay For Life Kuala Lumpur 2010

2010-05-23T11:35:00.004+08:00

You matter in the fight against cancer. Come and join our Relay for Life at the MSN Training Stadium, Bukit Jalil, Kuala Lumpur this Saturday 29 May 2010 from 6.00 pm onwards. The event ends on Sunday 30 May 2010 at 10.00 am. Witness the Luminaria Ceremony. Participate in the Relay or in the Survivor's Lap or just simply enjoy yourselves for the night out as camping gears are easily available on rent.

Relay For Life is an overnight event that aims to raise cancer awareness for the National Cancer Society of Malaysia (NCSM). It is an initiative in over 22 countries and Malaysians have been united for this cause since 2007. Proceeds from this event goes to supporting the work of NCSM in continuing to raise awareness, promote education and improve treatment and cure for those affected by cancer.

There will also be supporting side events and activities throughout the night. Come as a team if you can gather up to 10 participants.

Thank you in advance for your support. GOD bless you.

Celebrate ..... Remember....... Fight back!

Allen Lai

The late Mr Ngae Koh Hieng's Memorial Run 2010

2010-05-23T10:55:00.003+08:00

The late Mr Ngae Koh Hieng

Julie reading Pin Pin's Thank You message

Observing one minute silence

This was the way Mr Ngae always tied his sarong

Me and Julie

Mr Ngae Koh Hieng passed away on 15 May 2010. He was a respected and popular participant in all major running and triathlete events. Mr Ngae’s signature wear had always been his broad smile and sarong, not to mention running bare footed. Most would still enjoy his sense of humour and envy his joy for life. I met Mr Ngae once only, sometime last year in one of PACM’s regular events.

A Memorial Run in memory of Mr Ngae was organized. A more than expected number of runners turned up and met at 0600 for the event. Mostly old friends and regular runners. Quite a few of us came to run in colourful sarongs. A short thank you message from Mr Ngae’s wife, Pin Pin was read by Ms Julie and this was followed by observing one minute silence before flag off. Limited souvenir blib numbers were issued to commemorate the occasion. There was no specific route and participants were free to run their routes and distances. A light breakfast was served after the run.

GOD bless you Mr Ngae, We will always cherish your friendship and remember you with fond memories. Rest in Peace and continue to guide us from Heaven.

Please see some photos taken by me in my Picasa Web Album here.

Allen Lai

Will you run for Autism ?

2010-05-18T12:28:00.005+08:00

tee shirts available in three colours

Kooky Kash and me at the finishing line NB 15KM event

Will you run for Autism ? Maybe not, because you may not have heard about Autism before. I don't know anything about it until I have two young family members with it. To know about Autism please visit this link: (there are also many other websites in the internet)

http://www.autismspeaks.org/

Kash, of Run Kooky Run fame will run for Autism. See her website :http://run-kooky-run.blogspot.com/2010/03/i-run-for-autism-will-you.html

She had contacted our National Autism Society of Malaysia(NASOM) and pledged to run for a fund raising campaign for the society and in particular to all people coping with Autism. Kash will run in the Singapore Sundown event on 29 May 2010. She will run in the 84 Km Ultra marathon. She had personally designed a tee shirt ( above) for the event she calls Project 84.The tee shirt is for sale at RM30.00 each. She also welcome donors in helping to raise the fund. Donors can pledge RM1.00 for every kilometer she completes in the event. Corporate sponsors can pledge RM10.00 per kilometer. All monies raised will be donated directly to NASOM. Donations are tax exempt.

You can make the difference. Call Kash or me if you wish to donate or need any more information @ 013-3948839

Run Kooky Run

Allen Lai

My iPAD

2010-05-17T16:07:00.003+08:00

iPAD

I am not a tech geek who writes reviews on new gadgets. I am just an end user who likes to use gadgets if it is a useable. I’ll pen my experience with the new iPAD. I won’t go through the specs, type of apps available and write my comments as they are readily available in Apple’s website and all over the internet. I will write how useful the iPAD is for me and my family or otherwise.

The iPad is a nice present from my son Voon Lok. He knows my adage and philosophy in life of why live tomorrow, tomorrow, when you can live tomorrow today. I took to the iPAD like a duck to water. I did because I am an Apple Mac user all the while. I had owned Apples, Pineapples (fake apples) and early Macs. I even had an Apple PDA called Newton in the 80s, the best PDA innovation at that point of time. I only use the PC at the office, but never liked it. Further more I am already using the iPhone 3GS.

The iPAD in not a great innovation by Apple. Such technologies with the iPAD already exist in the iPhone, Ipod Touch, and hey, even Apple’s competitors had better innovations. I believe Apple’s success stems from brand loyalty and the iPAD is a natural upgrade for Ipod Touch users. Apple has already a captive market. No needs for the hypes, bells and whistles and trumpets.

So how do I sum up my experience with the iPAD ? How it relates to my lifestyle and needs for it. I’ll pen them under useful /good and disappointments

Useful /Good (Not in any order of goodness).

The screen resolution is almost perfect like full HD. Very pleasing.

The screen area is 9.7 inch, LED backlit, 1024 X 767, just nice to read a full webpage ibook. No need to scroll.

I can use the iPAD anywhere in the house including reading sitting on my throne. My mac is upstairs in my pad and my Powerbook is 15 inches which is too heavy to lug around the house. Malas aku.

It has plus of 11 hours battery time.

It NEVER gets hot, even after 11 hours continuous and intensive use. Something amazing and no other computing gadget can beat.

Plenty of apps that are still free, particularly ebooks.

It has a built in mike.

I use the free SKYPE programme to talk to my relatives all over the world.

It has a fantastic number of very, very good and practical educational and development apps for kids. I download tons of such apps for Voon Lok’s kids to ‘play’. They call it big Nintendo. So now I’ll have to fight with my grand kids for right of usage time.

My favourite app is Apple’s X-plane. This is a very good flight simulator. I feel like a pilot. Not good for stress management though. I still crash land sometimes.

It is really very easy to use. My grand kids take it like ducks to water too.

It has a beautiful alarm clock, with large analog or digital formats.

The touch screen keyboard is large, intelligent and easy to use. Never makes any typos mistakes.

Double finger flicking good.

Cut copy and paste easily

Easy to join any WIFI set ups.

Easy to search/read my emails

Able to blog directly from my iPAD.

Lovely ( but expensive photo frame) Gaya mau.

Will have plenty of potential uses.

Disappointments

My model was bought direct from the USA, hence not supported by Apple Apps store and Apple iTunes store. First time users will have difficulties.

Iphone and Ipod Touch apps can be used by the iPAD, but with a small screen mode. This is not satisfactory. However there will be more and more native iPAD apps in the stores soon.

Direct sound not too impressive. Poor internal speakers. Haven’t tested with my HiFi system yet.

Cannot use it in non WIFI surrounding. The iPAD with the 3G feature is already out, but its usage will be costly.

Screen rotation and lock if necessary.

No SMS , MMS feature with my model. I suppose it is not a phone. Maybe available with the 3G model ?

Poor hardware backwards compatibility. Cannot charge the iPAD using the USB cable connected to my MacMini.

Needs the latest itunes software. Ver 9.1. Not backwards compatible.

Slow TV, movies and uTube downloads. Maybe it is my broadband line at only 1 Mbyte/sec. Recommends at least 4 Mbytes/sec line. Waiting for my new fibre optic line from TM. Already laid in front of my house. Hope it is not too expensive to use. It is more than 10 Mbte/sec.

Recommendations

Don’t buy a jail broken model from Low Yat. Wait for a couple of months more.

Wait for more iPAD native apps to be available.

Join the revolution. Get one for your kids if not good for yourself.

Read Engadget’ review below:

http://www.engadget.com/2010/04/03/apple-ipad-review/

Well Yimster, Hope I have answered your interest. Call me if you want a hands on. Mobile 0133948839.

Allen Lai

New Balance 15 KM Run- an experience

2010-05-17T12:53:00.003+08:00

Me and Mac

I had really, really wanted to run this event. I was one of the few early birds who registered early. Why would I really, really want to run this one? It is a personal pledge. I believe if I can run even one step, I will live one more day and if I can run one kilometer, I will live one more year longer. Like that who wouldn’t want to run?

I am a cancer patient. For the past eight months I have being up and down like a roller coaster. Mood swings, hypersensitivity, dizziness and worries comes with cancer. I am currently under hormone and radiotherapies. The later BBQed me ready to eat. I had discussed with my Oncologist, he had encouraged light exercises and plenty of rest. I asked him if I could run for exercise. If I could run in half marathons which was within my capacity. He said no problem, provided I have the energy and CAN STILL RUN that is. Radiotherapy really zaps up one’s energy. I had already 20 sessions of daily zaps. I feel lethargic and actually lacks energy and strength in my muzzle groups. I have to climb 27 steps from the car park to the hospital lobby in HUKM daily. I wished it was 26 steps. Seriously.

But run, I will. I know the importance of race preparation. I was committed mentally. I will have to put back some strength into my legs. I did short daily walks (my version of LSDs). The week before I did two walks round Jalan Beringin, Bukit Damansara and a slow climb up Bukit Gasing, PJ. I need 3 full days off to charge my battery.

The run was res-venued to Padang Merbok, with the famous double hills. Reality hit home when I studied the route map. Double hills TWICE. I am in trouble. OK I said no need to kill myself. Cancer is already doing it. I will not set any PB or any timings. Just run.

Sunday morning May Senn and Arif picked me up at 05.45 am. May Senn wanted to pirate and ‘pace’ me. I know she actually wanted to be with me should anything happen, as she normally would want to run herself, and I am glad for that. She was always a couple of steps behind me throughout the run.

It was a nice and beautiful Sunday morning and we had a better than expected crowd. Met the usual kakis. I started at the rear of the pack, with a short prayer just to finish the run, whatever the timing. I had a slow and easy pace. Not too uncomfortable, until the Double hills hit me. Yak! my legs wouldn’t lift. No energy to climb. Overall I was OK, I did a quick chectlist, breathing OK, legs OK, chest OK, but pace slowing and stopping. I breathed hard and walked. I was beginning to feel dizzy, I was wandering/swaying from side to side. Though I did not tell May Senn, she saw and knew and she guided me back to the side of the road each time I strayed into the middle of the road. I was OK once up on top of the hills and I am thankful that every time there is a hill climb, there is also a downhill after that.

My usual heartbeat for normal runs would be 120 – 140 BPM. My max is 160 BPM. This time my heartbeat was constantly plus of 150 BPM. It was 160 – 165 climbing the hills. I was actually within the 90% zone on my heart beat. And I know that is no good. I have nothing to prove.

With 2 Km to go I ‘caught up’ with Mac and Adeliene. Mac would always be well ahead of me in previous runs. Yeh, I said to myself I must take on Mac. It is now or never. It must have been one of Mac’s bad hair days. Hi Mac, I puffed, Home run. Woot woot. My heart beat maxed at 176 BPM. Something else worried me. My heart beat recovery time. I usually recover 20 to 30 BPM as I start to slow down. But this did not happen. It was still 170 plus, and didn’t seem to slow down at all. But I was breathing fairly easy. I pushed on for the last kilometer. Then I saw the policemen removing the traffic cones. I know it was their job, but at least let us finish the run first. Taking the traffic cones away was like main battle tanks retreating in the mist of a battle. It effected me with low morale. We may be with the rear pack, but we are in the home run. I came home at 2 hours 20 mins gun time. My kakis were all there to greet me. What a run. I had a bit of collateral damage though. As my skin throughout my body is very dry and brittle caused by radiation, the rubber lining for my knee guards and underwear had braised and tore into my skin at the knees and in between my legs. Otherwise I am feeling very good and pleased with myself. Thanks May Senn.

After this experience, I will take a break and not run until at least after August 2010. I will resign to taking photographs during events until I am well again. I am no Terry Fox nor Lance Armstrong.

View some photos at my previous post. Enjoy.

Allen Lai

Photos for NB Pacesetters 15 KM 20100 Run

2010-05-16T19:03:00.003+08:00

The all girls RED TEAM

Me, before the run

Me and Ultramarathoners

Me and May Senn

Hi all,

I am actually too tired to post my report for the NB 15 KM run this morning. But then I promised the Red Team Girls (above), my photos will be up soonest. A promise is a promise, so I'll just upload the photos for general viewing without editing.

I slept for the whole day, drained and burnt out as I had maxed out during my run this morning. I'll do a report within the next couple of days.

Visit : http://picasaweb.google.com/paceputrajaya0

Enjoy

Allen Lai

NB 15 KM Run

2010-05-14T12:04:00.003+08:00

Hi everybody,

The event is just round the corner. I have been preparing for it but I wished I had more time before the run. I have collected my Bib and T shirt. My bib number is C4017.

I cannot say that I am not ready, notwithstanding that I am feeling very lethargic, week in all my muzzle groups and purging a bit. I am not fully recovered, but run I must. I am not confident in my timings this time. I can vouch to do my best only. For training I have done two complete runs in Jalan Beringin in Damansara which had some hills and also a quick walk/climb up Bukit Gasing in PJ.

So I am ready. Are you? Lets enjoy ourselves come this Sunday.

Allen Lai

A very pleasant surprise

2010-05-09T23:14:00.002+08:00

Apple ipad 32gb

Hello everybody,

I had the most pleasant surprise last weekend. My son Voon Lok bought me a present. He had come back from Singapore. He said "Dad I bought something for you" and I said "Oh well that's nice. Thank you."

When I opened the parcel I had a moment of confusion and disorientation. What was this ? OK, it was a photo frame. Looks like one. Then I almost fainted when I spied the Apple logo at the back of the photo frame. Yak ! It's the Ipad. But it can't be for real because the Ipad is not even made available in Asia yet. It has just being released in the US. My son must have played cruel joke on me. But I know he won't. It is the Ipad. He had sourced it direct from the US for me. Thanks Voon Lok, You made my day.

I will not be posting in this blog for a while. I have the latest toy to play :)

Do call me if you want to know my experience with it.

Bye for now. Got to rush off to boot it up.

Allen Lai

Bicycle Shop

2010-05-04T12:07:00.004+08:00

Shop front

Quality bicycles in stock

Hello all my cyclist friends, non cyclist friends too.

Allow me to introduce my convenient and favourite bicycle shop. It is located at:

K&L Partners, 3257, Jalan 18/37 Taman Sri Serdang, 43300 Seri Kembangan.

The bicycle shop is 20 minutes from Putrajaya and is well stocked with new bicycles and all your repair and accessories needs.

Sam Yap operates the shop. He is the most friendly and helpful bicycle shopman I know.

Call him @ 012-904121

Allen Lai

New Balance Pacesetters 15 KM Run - Change of Venue

2010-05-02T16:11:00.002+08:00

Hello all,

An urgent relay of announcement from Pacesetters. Please note change of venue as follows:

NEW BALANCE PACESETTERS 15KM - Padang Merbok, Kuala Lumpur

Due to unforeseen circumstances the venue for the said event has been changed to
"PADANG MERBOK, KUALA LUMPUR"

Race Details as follows:
Date/Time: 16th May 2010, 7:00am
Venue: Padang Merbok, Kuala Lumpur
Distances: 15KM
For Map, click here.

Race Kit Collection:
1. 8th & 9th May 2010, 11.00am - 6.00pm - New Balance Concept Shop [New Wing]
Sunway Pyramid, Petaling Jaya. Direction, click here.

2. 15th May 2010, 10.00am - 6.00pm - Padang Merbok, Kuala Lumpur.

Vest design and measurement - Click here.

Volunteers Recruitment - We are once again looking for volunteers in making the above event a success. Click here for more information.

For New Balance Pacesetters 15KM prizes, click here for more information.

Allen Lai

PCM Night Ride

2010-05-01T22:27:00.006+08:00

Group Photo

Description of happy in pictorial dictionary

Man and me

Rode very well throughout the 18 Km

Man helping to fix a sticker

Me, Man & Darko

Twinnies

Hello all,

Last night's PCM Night Ride was a great success despite a lower then expected crowd. After all it was our second anniversary. It was celebration time. All our regulars turned up.

It was a perfect night for a ride. Most of us turned up early. Man and Darko grouped us together around our banner to sing Happy Birthday song.

We rode our usual route about 18Km before returning back to the Palace of Justice to cut our birthday cake.

I have taken about 88 photos in all. Please view them at my Picasa web album below.

http://picasaweb.google.com/paceputrajaya0

Enjoy

Allen Lai

PUTRAJAYA CRITICAL MASS Ride 2nd Anniversary

2010-04-23T14:27:00.001+08:00

Hello all,

Next Friday 30 April 2010 marks PCM's second anniversary. Come and join us in celebration. Bring the family and ride with us on this auspicious night. There will be a simple cake cutting ceremony. Do bring a small cake and two candles for the evening.

Looking towards a fun night. All are welcomed.

Date : Friday 30 April 2010

Time :9.00 pm. Come early :)

RV : Palace of Justice, Prisint 3, Putrajaya

Don't forget your camera.

Jalan Beringin Circuit

2010-04-19T23:17:00.003+08:00

Last Sunday I did the Jalan Beringin Circuit. It was a nice and easy run with several tough climbs. I completed the circuit in 1 hour 1 minute 55 seconds. Burnt 514 calories on the way.

Allen Lai

Malakoff 26 Km and 6 Km Run Penang 2010

2010-04-19T13:38:00.004+08:00

Hello all,

Registration and online payments are now available. Register Now to avoid regrets later. Closing Date : 21 May 2010.

Allen Lai

Count Down to New Balance Pacesetters Run

2010-04-19T11:54:00.004+08:00

Prizes, Prizes, Prizes

Hello all,

Looks like we should be counting down to the event from today. Race day is 16 May 2010. 15 Km is not a very long distant, but beware of the Double Hills. Are you ready ? I am.

Allen Lai

Energizer Night Run Cyberjaya 2010

2010-04-16T17:22:00.003+08:00

Gassing up before flag off

Here are my photos for the Energizer Night Run 2010. Had lots of fun as per the photo above.

Visit my Picasa Website @

http://picasaweb.google.com/paceputrajaya0

Enjoy

Allen Lai

Sunday Morning Session

2010-04-12T15:55:00.004+08:00

Che, Ghani and Mr Tan

Last Sunday's morning session with Mr Tan was very light and easy. I did two rounds whilst Mt Tan and Che did four rounds. A round in Taman Saujana Hijau in Presint 11 is about 3.1 Km. During the run we had met several other parties also doing their morning exercises.

We were pleased to have Encik Ghani Othman joining us for the morning session. When the four of us finished we cooled down under the shade of the guard post's umbrella. We discussed joining Pacesetters with Encik Ghani. Luckily I had some application forms in my car. I gave two form to Che and Encik Ghani each who said that they would join Pacesetters.

Welcome to Pacesetters Putrajaya Area Group Gentlemen.

Allen Lai

Sunday Morning Run

2010-04-09T18:54:00.001+08:00

Hello everybody

Our area group leader Mr Tan Choong Kok has invited all for a early morning Sunday run at Taman Saujana Hijau Prisint 11, Putrajaya. Sunday 11 April 2010. Start time at 0630 am.

Please call me or Mr Tan if you are coming.

Thanks

Allen Lai

Test Post from iphone

2010-04-06T14:57:00.001+08:00

This is a test post using direct from my iphone.

Allen Lai

My Runs

2010-04-05T18:41:00.003+08:00

I am glad Nike keeps track of my training for me on line. I have been uploading my workouts every time I finish my runs. The above graph shows the 30 runs that I have done over a span of about two months. An average of a run in two days.

I have done 30 workouts in a total duration of 26 hours 29 minutes 42 seconds. I have run a total of 176.62 KM with an average time of 9 minutes per KM.

Best of all I burnt a total of 12,733 calories.

Come join me to counting our efforts. It is most satisfying. Good job.

Allen Lai

GOLD COAST MARATHON AUSTRALIA

2010-04-05T18:04:00.002+08:00

Hello all.

Anybody keen to do an international run ? PACM/ AirAsia have secured a perfect package for you. The package is a dream gift to satisfy your enthusiasm. 4 Days and 3 nights of fun and run in the Gold Coast, Australia. Book now to avoid disappointment. See package below:

Gold Coast Marathon Package from RM1,699 per person (twin-sharing)
Depart KUL - Gold Coast on 2 July 2010
Return Gold Coast - KUL on 6 July 2010

Package includes:
* Return economy airfare on AirAsia X incl. 15kg baggage allowance, an onboard meal both ways & return airport taxes

* 3 nights' accommodation at Radisson Resort

* Daily breakfast

* Return airport transfers

* Return transfers to pick up running kit

* Transfer to race starting point

* Special Gold Coast Marathon t-shirt for early bird bookings

This package is exclusive to Pacesetters members only.

To book, please visit: www.airasiago.com

Seats are limited. Terms & conditions apply.

Allen Lai

New Balance Pacesetters 15 KM Run

2010-04-05T17:34:00.003+08:00

I have registered for the New Balance Pacesetters 15 KM Run slotted for 16 May 2010. This will be my first anniversary run and I am delighted that the event is coming round the corner soon. PACM have finally made online registration available for our convenience.

Come join me. Register NOW. This is a popular event so don't be disappointed if the registration is closed early.

Allen Lai

New running gadgets from Adidas

2010-04-03T17:25:00.003+08:00

miCoach pacer

miCoach stride sensor

Now that Adidas has personalised running shoes, see what Adidas' new running gadgets are about. Just launched in KL.

Read article here.

Allen Lai

Heart Rate Monitor

2010-04-03T17:02:00.003+08:00

Timex T5j031

Heart beat sensor

My heart is stronger than my Adidas Heart Rate Monitor. The latter survived only 2 years of constant use. It just died. The Adidas was model was quite old and was phased out of production. Main reason being it just used up too much batteries. ( Imagine free battery replacement for life in it’s warranty) Adidas Service Center said that Adidas will not produce anymore heart rate monitors in the watch format, but with other innovations. Hence I could not get my Adidas Heart Rate Monitor to be repaired.

I was without a heart rate monitor for about 6 months and I ran dangerously, being 66 years old and coupled with several medical conditions. But I still ran, for I know if I had stopped running, I’ll stopped writing into my blogs as well. I searched for a replacement heart rate monitor each time I went shopping at the malls. They were fairly pricely and I could not budget for one just yet.

Luck was with me when I was at the Ironman Langkawi 2010 in late February. A Timex Heart Rate Monitor was on promotional sales. I bought it without a second blink of the eve. I am very pleased with my new Timex Heart Rate Monitor as it had all the features I needed. It is a full fledged Heart Rate Monitor and serves as a personal trainer as well. The only features lacking were the GPS, speed and cadence . Otherwise it comes with loads of functionalities. It is very stylish, light and easy to set/operate.

I append some notes about Heart Rate monitors from the Internet.

By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons:

1) A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.

2) Training at your own ideal pace is made possible with a heart rate monitor.

3) Direct measurement of heart rate during exercise is the most accurate way to gauge performance.

4) Progress can be monitored and measured, increasing motivation.

5) It maximizes the benefits of exercise in a limited amount of time.

6) It introduces objective observation. Are you on the right track? Are you improving?

7) It is a tool for regulating frequency and intensity of workouts.

8) Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.

How does it work?

When you start training, your heart rate increases rapidly in proportion to the intensity of the training. The transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the wrist receiver where heart rate information appears.

The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.

As you get fitter, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.

Read benefits of a Heart Rate Monitor here.

So there you are. Don’t you need a Heart Rate Monitor ?

PCM Ride March 2010

2010-04-02T17:06:00.003+08:00

Never be intimated by rain on our monthly PCM ride nights. We always almost experience rain during the past several months on PCM nights in Putrajaya. Regular riders were wiser and knew that it would rain cats and dogs all around KL and the Klang Valley, but it would be clear and dry in Putrajaya at around 9 pm. Rain will pour in the afternoons and early into the night in Putrajaya as if it was to wash and freshen the roads for our monthly rides.

Last month's March ride was the same. We had braved the heavy rain all around KL to meet in Putrajaya. Riders will wait even up till 10.00 pm for all to turn up, for we know some riders will also face chronic traffic jams coming for the ride.

I was in Bukit Damansara that evening, brooding at the fierce lighting storm, which took down 70 trees and branches. The tropical storm would never stop. I rang a friend in Presint 11 Putrajaya for a weather check. He had reported in the affirmative, as usual, it had rained but clearing up, albeit still with overhanging clouds. I left Bukit Damansara at 7.30 pm to Putrajaya using the Seremban NS Highway. The traffic built up was most frustrating. It was clogged up everywhere with the rain still belting hard reducing visibility to near zero. I braved the hazards as I was determined to ride that night as I had missed the February ride, being away at Ironman Langkawi. I arrived our RV at the Palace of Justice, Putrajaya at 9.30 pm fairly exhausted.

I was pleased that most riders were already in the car park waiting patiently to roll out. The group were about 80 riders strong, all had braved the rain and traffic. There was no rain. At 10.00pm sharp I briefed the grouped and led them out to ride our usual 18 KM route. The ride was smooth and we had a clear and cool night.

Next month on the last Friday 30 April 2010, PCM will celebrate our second birthday. Let us all turn up to celebrate. I was proposing that we all pay RM5.00 each individual and RM10.00 for each family for the cake and one drink. We will look into the logistics and bring the birthday cake. I also propose to invite a VIP from Putrajaya to grace the occasion. Inform all your friends and do make an effort to make next month's ride the Best ever. Feedbacks and proposals most appreciated, we still have time to prepare any activities. See you.

Allen Lai