GOLD COAST MARATHON AUSTRALIA

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

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.

Register here.

Allen Lai

New running gadgets from Adidas

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

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

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

Energizer Night Run 2010

IT'S ALL ABOUT THE FUN

REGULARS

RAH RAH RAH !!

ADIDAS NEW PERSONALISED SHOES

Me

It must have been written in the stars that I ran the Energizer Night Run in Cyberjaya last weekend. I have no other explanation for my participation in the 21 KM event. It was sheer coincident that Max who had a bib but could not run due to an urgent call to do some work. It was when he had insisted that I could use his bib to run, that reality really sank in; I panicked. Could I do justice to Max and deliver ? The three hours cut off time came immediately into my mind. Senior Veterans got another half an hour grace.

 

I have been laid off the road due to medical reasons for the past two months. My medications and treatments did me in. Extra tired all the time and frequent mood swings deterred me from training. It was an on/off mood for me to register online for the event. Several days before closing date for the online registration, I decided to participate; only to read ‘registration closed’ starring at my face. It was due to the maximum number of participants had been achieved. No run. Happy or sad it was my fault. On the eve of the event (Friday) I joined Putrajaya Critical Massers for their monthly cycle ride in Putrajaya. I rode hard, albeit for only 25 KM around Putrajaya. I felt refreshed and alive after the ride.

 

On Saturday evening I decided to go to the Energizer Night Run. I would take photos for the PACM and the gang. I might even take my bike and offer my services as one of the patrolling support volunteers. Or I might even pirate the event for fun. So I packed my camera and running gear into the car, but decided not to ride, as I had just cycled the night before.

 

I arrived at 5 pm and prepared to take photos at the venue and waited at the Start Line an hour later, to take photos for the flag off. Max and other photographers were also there. After the runners cleared the Start Line for their 42 KM event, Max asked me why I was not running the half marathon starting at 8 pm. I told him my predicament. Miracles and Angels come in many form, shapes and sizes. Max was delighted that I could use his bib as he could not run in the last minute. I followed him to his friend’s car and he handled to me his unopened package comprising the running vest, bib No J9023 and D-tag for my shoes. I thanked him and promised to do my best.

 

I was fairly up in the front of the pack behind the Start Line. I usually would be bringing up the rear group. But this time I had purposely moved up in the front for a purpose. I wanted to be ‘forced-pushed’ along in the middle of the pack. A strategy I would regret later because I would start off much too fast for my usual pace. I did not stretch nor warm up. Further more I was not in good shape as I was not prepared for the run at all.

 

Run, Allen Run I kept panting to myself. My heart beat monitor showed I had maxed out my MHR within the first KM, but soon stabilized to a steady range of 130- 145 BPM. I was pleased that I was breathing easier after the water station at the 2^nd KM. I was still doing well although falling well back in the pack. I was pacing at about 7 -8 KM per minute, very smooth and easy. Fortunately the whole 21KM was flat with very slight gradients occasionally.  I was 1 hour 20 minutes at the half way point. I thought I would have 10 minutes to spare if I could keep up the pace. I was also surprised that all systems were GO at this stage. I had a quick checklist. Breathing OK, knees OK, legs OK, lungs OK, chest OK, timing OK, morale OK, thirst OK, and mood OK.

 

I continued to run at a very consistent pace, not fast, not slow, until I started to feel my left calf had started to tighten up. It was Ok I thought, as there were many other runners who had stopped for cramps. I must apply cramp management to stop a potential painful pull. At about 16KM both legs started to tighten up. I had to be very careful in my strides, as I could not afford any cramps at this stage; with only 5 KM to go. I limped and landed hard on alternative legs to keep on going. I was loosing time, but I was progressing. I was on the home run. I was in control until the last 500 meters when I had a full cramp on my right leg. I limped home in pain and finished at 3 hours 16 minutes. My performance was much better than I had expected, given that I had no training and preparations.

 

I was pleased to report to Max and the others I had made it and showed off my finishing medal. Thanks Max you are an Angel. It was a happy ending when two more Angels unexpectedly turned up. My wife and daughter May Senn greeted me. I had never really on my life expected to see them. Can’t ask for more Angels and joys. Another medal round my neck. Good job.

 

Will upload some photos later.

 

Allen Lai

 

 

 

 

Putrajaya International Hot Air Balloon Fest 2010

Packed crowd

Balloons launching for the finals

Happy young fan

A sea-horse kite

Guitar kite

Attending the Putrajaya second International Hot Air Balloon Fest a forthnight ago was a blast, save for the last final day. The fest was well organised and fun for all the four days. It was a great event for the whole family, particularly for the shuttlebugs.

My family and I had a ball through out the festival. A festival it is, with lots of fun activities, clowns, balloons, kites and stalls with bric bats. Colour was the order of the day. Unimaginable colourful wares and kits and clothings. A Mardi Gras if you will.

The kites came in all shapes, sizes, colour and imagination. The beauty of it was every kite flew, putting aviation and aerodynamics studies into reality.

The Hot Air Balloons themselves were a sight to awe at. Such colours and size, giving us an envy not being able to fly in them. Well, a hoisted up balloon was available for rides for RM10.00. But rides they were not as the balloon was firmly anchored.

I could not take pictures during the fest as my camera broke down on me during my visit to the Ironman Langkawi the previous week. However I managed to get my camera back on final afternoon of the fest. I was hoping against all odds that I will be able take some photos during the finals in the competition. But it was not to be. A storm was fast brewing just before the launching of the Hot Air Balloons. Rain and strong winds cancelled the final presentation and we left for home a wee bit disappointed. But there is always next year. Managed to get a couple of photos though.

More Photos here.

Allen Lai

Welcome Yimster

Hi Yimster,

Welcome to our Pace@putrajaya blog.

Allen Lai

Pacesetters AGM and Annual Dinner

Sportsman and Sportswoman 2009

Full committee on stage

Let's Limbo Rock

Grease 3

Miss 1970

So you think you can dance?

I attended the PACM AGM and annual dinner held on 20 March 2010 at the Park Royal Hotel for the first time. Boy, was I surprised by the close comradeship, friendship and high spirit shared by all. I clicked and was so comfortable for the whole event.

The AGM was efficiently and professionally conducted. The President and most of the incumbent councilors were unanimously returned to their seats. Congratulations to Mr Tan Choong Kok, our Putrajaya Area Group Leader for being nominated as the new Asst. Secretary. Thank you Encik Rostam for a successful year in 2009. We wish you and all your councillors all the best for the new session.

The Dinner night was a great success. The MC announced that this year's attendance was almost twice last year's. There was so much fun and laughter through out the night. The dinner theme set the correct mood and atmosphere for all of us. Even our President Encik Rastam could still do the Limbo Rock to our delight. There were also many door gifts and lucky draw prizes for everyone.

Congratulation to last year's Sportsman and Sportswoman winners. Would not want to miss next year's do.

Allen Lai

Pacesetters Putrajaya Area Group Website

Hi all,

Our Pacesetters Putrajaya Website at WWW.PACEPUTRAJAYA.UCOZ.COM will be  permanently down soon due to lack of activity. However I will create another website when the time is right. Please give me a feedback if we need a website urgently. Meanwhile I'll be more focused in this blog. 

For the time being please use PACM'S main website at http://www.pacesetters.com.my/

Thank you

Allen Lai

I am back

Hello everybody,

Yes I am back. My last post in this blog was put up on 7 February 2010. I am sorry for being away for so long without giving any explanations. It is just not me as I always Serve to Lead.

I was away due to my medical problems. I have been frequently visiting Hospital Putrajaya and Hospital University Kerbangsaan Malaysia (HUKM) in Cheras for the past two months. I have a valid MC to be absent.

On the other hand I was at many major events in KL, Putrajaya and Langakawi, during the past two months. It was just that I could not post them up in this blog. The treatments and medication received make me have serious mood swings and temporary memory lapse.

However I still have the photos taken during each event. I will be posting them up soonest, albeit late. But I believe better late than never.

Thanks for being with me.

Allen Lai

Putrajaya Night Marathon 2010

Winners all

They ran faster because of her

Start Finish Line

I made it

Did his personal best

Putrajaya Night Marathon was the first ever night run for all participants the country. All had different experiences gained from this inaugural run in Putrajaya. The bulk of the participants were in the half marathon category, just to try out the experience of running at night. Everybody had said the event was well organised and they had enjoyed the run. But most people did not achieve their personal best timings, due the high humidity and no wind condition.

Visit the photo album to view some pictures taken.

http://picasaweb.google.com/paceputrajaya0