Our home in KL means many things to us. I've been telling Nisa for a while now that the trip up is like a mini holiday; a chance to get away from house work and the humdrum of life in Spore into a place where we are taken care off and we can rest. Jamie loves it here in KL, because he plays with his cousins and not alone. He's fine in Spore but really gets into the swing in KL. We arrives late last night and Jamie was upset that everyone was asleep; he sat around at the stairs just to be sure and in case his cousins decided to wake and he could start the festivities with them.
Me? I'm by myself this afternoon. Everyone had gone to see R's end of year concert. And this is where my KL comes in. Left alone (and sometimes when I'm not), I go to the old familiar places. The continuity brings comfort, and the familiarity, warmth. It's sometimes a refuge and a getaway. My first stop was for food. Even though we do not face food problems in KL, I went to my favorite nasi kandar place. It's always the same rice and dish combination and every time I pay for it, I mentally wonder why it is so expensive - RM14.50 (when it used to be just hovering at the RM10 mark).
Next stop was starbucks. This is more an indulgence then a habit because I always bulk at paying so much for coffee. Our neighbourhood starbucks has free wi-fi, cozy sofa chairs and is practically empty; when all of that gets priced into the coffee, it seems almost a steal if I do it once every 3 weeks. Starbucks is where a lot of surfing on the Internet gets done, and where this entry is being written. It is hard not to fall asleep in those sofa chairs.
This caps one lazy afternoon in KL. More surfing after this and then away to Kiara for a run within the hills. If only my job was this fun.
Saturday, October 23, 2010
Thursday, October 21, 2010
The swing from end to end
I don't know if this is real or perceived. I discovered this after I conked at the NB real run. There is a 10k arm swing, and an arm swing for a relaxed run.
Forever the tinkerer, up till some 2 months ago, I have been experimenting with a changed arm swing. This is where I envisage my arms are dislocated from my shoulder and swing free-ly. My arms do not swing across my body but are turned in slight; nonetheless, they swing beside me and in a forward motion. The legs naturally coordinate and I find I run faster this way. It feels faster and it is faster because every hill workout remains tough. This arm swing got me my PR at the Nike City run recently, when I did not think my fitness level would be up to the mark.
During the NB run, I held my arms slightly higher, and slightly more inclined inwards. I still envisage my arms being dislocated from my shoulders though. And with this, I seemed to go at an easier pace, with smaller stride lengths. I tried this last night and came away fresh; the best I have felt on a run in recent times.
I just read something to augment the slow pace arm swing - focus on moving the elbows backwards because the arms swing is all about a back swing. I'll give this a try when I do the Bedok Reservoir route tonight.
Forever the tinkerer, up till some 2 months ago, I have been experimenting with a changed arm swing. This is where I envisage my arms are dislocated from my shoulder and swing free-ly. My arms do not swing across my body but are turned in slight; nonetheless, they swing beside me and in a forward motion. The legs naturally coordinate and I find I run faster this way. It feels faster and it is faster because every hill workout remains tough. This arm swing got me my PR at the Nike City run recently, when I did not think my fitness level would be up to the mark.
During the NB run, I held my arms slightly higher, and slightly more inclined inwards. I still envisage my arms being dislocated from my shoulders though. And with this, I seemed to go at an easier pace, with smaller stride lengths. I tried this last night and came away fresh; the best I have felt on a run in recent times.
I just read something to augment the slow pace arm swing - focus on moving the elbows backwards because the arms swing is all about a back swing. I'll give this a try when I do the Bedok Reservoir route tonight.
Sunday, October 17, 2010
NB 15k Real Run
The Nike 10k took quite a bit out of me, so much so that I was feeling under the weather the next few days. It's the feeling of being in a state of general malaise, feeling sluggish and heavy, and probably came from Jamie being ill. Thank God Jamie has since recovered from his running nose and fever but it is likely it got passed on to Nisa and myself.
Going into the NB Real Run, I did little running as a prep. Did an easy 6k in the early week and then was felled by this general malaise. Didn't eat well too, and this contributed to the poor effort today.
Logistics-wise, everything went well. I scouted out the venue yesterday, and arrived well ahead of the crowds this morning. I found a nice parking lot and there out of my car some 75min before the start. This is something that never happens when we race in KL, we arriving there just in time to see the gun go off. It was crowded and the mood great. Except that I was still feeling under the weather; I could tell from my warmup jog.
The NB Real Run has three elements. It's "real" because ther is a trail leg (4.4k), road (10k) and a beach leg (600m). The trail was tough, it was more sandy than trail-like, and it wasn't even flattened by the runners ahead. Singapore runners start off fast, too fast. It's like a storm and everyone is caught up in it. The trail bit was in the beginning and I was knocking out km splits that would bring me to a PR for a 10k!! Too fast!! With this general malaise feeling, together with the fast start, I got killed at the 7k mark. From there, it was going to be a long race with walks interspersed with bouts of running. What was i feeling at this stage? Pain in every area of my body - my thighs hurt, my stomach hurt, i had a blister (this i know because of worn out socks). I limped to the end, piggy-backing on some personal trainer encouraging his ward through the 15k. Everyone has bad days and today was a bad day.
I actually entertained thoughts of doing a DNF.
As my running evolves, I want to remember the lessons learnt. Today, I learnt I cannot start off too fast, and to not get caught up with the pack. Form is important, and there is a 10k form, and a 21k form. Finally, I will eat well leading up to the race, carbs and all. After the race, I had 2 helpings of Nisa's duck pasta and after an afternoon snooze, I was well again.
Going into the NB Real Run, I did little running as a prep. Did an easy 6k in the early week and then was felled by this general malaise. Didn't eat well too, and this contributed to the poor effort today.
Logistics-wise, everything went well. I scouted out the venue yesterday, and arrived well ahead of the crowds this morning. I found a nice parking lot and there out of my car some 75min before the start. This is something that never happens when we race in KL, we arriving there just in time to see the gun go off. It was crowded and the mood great. Except that I was still feeling under the weather; I could tell from my warmup jog.
The NB Real Run has three elements. It's "real" because ther is a trail leg (4.4k), road (10k) and a beach leg (600m). The trail was tough, it was more sandy than trail-like, and it wasn't even flattened by the runners ahead. Singapore runners start off fast, too fast. It's like a storm and everyone is caught up in it. The trail bit was in the beginning and I was knocking out km splits that would bring me to a PR for a 10k!! Too fast!! With this general malaise feeling, together with the fast start, I got killed at the 7k mark. From there, it was going to be a long race with walks interspersed with bouts of running. What was i feeling at this stage? Pain in every area of my body - my thighs hurt, my stomach hurt, i had a blister (this i know because of worn out socks). I limped to the end, piggy-backing on some personal trainer encouraging his ward through the 15k. Everyone has bad days and today was a bad day.
I actually entertained thoughts of doing a DNF.
As my running evolves, I want to remember the lessons learnt. Today, I learnt I cannot start off too fast, and to not get caught up with the pack. Form is important, and there is a 10k form, and a 21k form. Finally, I will eat well leading up to the race, carbs and all. After the race, I had 2 helpings of Nisa's duck pasta and after an afternoon snooze, I was well again.
Tuesday, October 12, 2010
RTA at km223 of the North-South Highway
The Nike 10k run in KL was marred by the horrific accident on the N-S Highway when we were returning home to Spore. No, we were not involved and we did not know of the extent until later.
After the race, I fell ill - probably from having too much fat and cream in my post race celebratory coffee at Starbucks. Jamie also woke with a fever that morning so things were already not going well. It could have been a sign of the horror that would come on the highway. I wanted to start off home early-ish but slept through and woke up late. By the time we started our journey home, it was 8.30pm.
Somewhere at Rembau, traffic came to a standstill. Most of the time, the traffic would crawl but this time, it stopped. We could even switch off the engine and wait. Every 25min or so, there would an ambulance or police car coming down and traffic would have to make way. There were more ambulances than anything. Even the emergency lane on the highway was at a standstill. After about 2-plus hrs, we crept through Rembau and traffic picked up. Seems the jam was caused by traffic exiting the N-S Highway to get into the small roads at Rembau. Within 2 min of driving, traffic came to a standstill again.
Nisa had been driving up to this point and she was tired. We changed places. I then drove for what must be close to 3 hrs before we came to the accident. I could only see a little because I was driving and Nisa told me about the rest. There was a bus whose's front had been smashed at the driver's cockpit. The car in front of the bus waas smashed, totalled. The Myvi in front of that was also wrecked. Police and ambulances were everywhere. Seeing the number of ambulances that had pasted us, and came back up the other way, we knew it must have been bad. To be honest, I actually swore at being in the jam until I came to the cause; I felt bad but I now know I would feel worse later.
We were stuck in the jam for some 5 hours. Never in the years travelling along the highway had I been in a jam this bad. Traffic speed returned back to normal after the accident but we struggled to get home. Nisa and I were tired and none of us could drive. Jamie was ill. On reaching Singapore, the customs chaps asked about the accident because returning cars must have brought back bits and pieces of information. "Were any Spore cars involved?" I said I did not know and again complained of the length of time I was stuck in the jam (I would now come to regret speaking so flippantly over something as trivial as this).
The next day, we read the true extent of the accident. A bus travelling northwards lost control and came onto the south-bound lanes. It hit another bus (the one we saw), and a few vehicles. 12 dead. Over 50 injured. Everytime I see an ambulance on the N-S Highway, I know someone is hurt; everytime I overtake an ambulance, I wished I could carry the injured, simply because I can travel quicker. Waiting in a jam now seems so trivial, when compared to those hurt and dead.
After the race, I fell ill - probably from having too much fat and cream in my post race celebratory coffee at Starbucks. Jamie also woke with a fever that morning so things were already not going well. It could have been a sign of the horror that would come on the highway. I wanted to start off home early-ish but slept through and woke up late. By the time we started our journey home, it was 8.30pm.
Somewhere at Rembau, traffic came to a standstill. Most of the time, the traffic would crawl but this time, it stopped. We could even switch off the engine and wait. Every 25min or so, there would an ambulance or police car coming down and traffic would have to make way. There were more ambulances than anything. Even the emergency lane on the highway was at a standstill. After about 2-plus hrs, we crept through Rembau and traffic picked up. Seems the jam was caused by traffic exiting the N-S Highway to get into the small roads at Rembau. Within 2 min of driving, traffic came to a standstill again.
Nisa had been driving up to this point and she was tired. We changed places. I then drove for what must be close to 3 hrs before we came to the accident. I could only see a little because I was driving and Nisa told me about the rest. There was a bus whose's front had been smashed at the driver's cockpit. The car in front of the bus waas smashed, totalled. The Myvi in front of that was also wrecked. Police and ambulances were everywhere. Seeing the number of ambulances that had pasted us, and came back up the other way, we knew it must have been bad. To be honest, I actually swore at being in the jam until I came to the cause; I felt bad but I now know I would feel worse later.
We were stuck in the jam for some 5 hours. Never in the years travelling along the highway had I been in a jam this bad. Traffic speed returned back to normal after the accident but we struggled to get home. Nisa and I were tired and none of us could drive. Jamie was ill. On reaching Singapore, the customs chaps asked about the accident because returning cars must have brought back bits and pieces of information. "Were any Spore cars involved?" I said I did not know and again complained of the length of time I was stuck in the jam (I would now come to regret speaking so flippantly over something as trivial as this).
The next day, we read the true extent of the accident. A bus travelling northwards lost control and came onto the south-bound lanes. It hit another bus (the one we saw), and a few vehicles. 12 dead. Over 50 injured. Everytime I see an ambulance on the N-S Highway, I know someone is hurt; everytime I overtake an ambulance, I wished I could carry the injured, simply because I can travel quicker. Waiting in a jam now seems so trivial, when compared to those hurt and dead.
Monday, October 11, 2010
Nike City 10k KL
All year, I have been looking on in envy at the runners who wear the Nike Run tee. It was (rightfully) such a big deal last year. The year before, Nike started the 10k run to be held on a worldwide basis – meaning that every participating city will hold a Nike organized 10k run on a designated date in October. Last year, it wasn’t done world-wide but the run in Singapore was unique in that no bibs were issued but your racing number was printed on the event tee-shirt. People were wearing the red Nike tee long after the race and I have looked on, regretting that we did not do that race.
This year, the Nike 10k run was different. The race tee continues to have your running number printed but the race was pitched as a Spore vs KL event. Total distances would be added to see which city emerged the winner. The KL race was held last Sunday and it was great. Nisa and I ran it because we regard ourselves as being a part of the KL running community.
This time, we did a few things right. We scouted the start the day before to see where we could park, and on the day of the race itself, we go there with some 30min to spare. Enough time to find a spot to park, walk leisurely to the start and do a decent warm-up. We even stood around waiting for the gun! There were many many people and we did the Spore thing - we found a spot outside the corral at the front and when the gun went off, we duck-ed inside the corral and crossed the start with those right in front. It helped quite a bit but like every start, every one ran off at top speed and things quickly got crowded. I plodded along but must have been caught up with it all and did the 1km in 4:46. There was some weaving involved but by the 3rd km, I was tired and had to slow. It was discouraging too because this is where we separated from those running the 5k race as they turned off to head back.
I would have expected a city race to be pan-cake flat but we went up the KLCC highway, came down, and U-turned up again. It wasn't easy and later, Nisa said that all those intervals at the hilly housing estate behind where we live in Spore must have help; I didn't feel it did but I am sure I would have struggled more if I had skipped the intervals.
The only part of the race that was badly planned was the bit going into the tunnel. The tunnel must have been about 600m long, and because part of it was closed for the race, traffic was at a standstill, with fumes building up. Driver and runners were not happy and no wonder. Out of the tunnel, did a short U-turn again and the finish was suddenly in sight. I crossed in a 10k PB, some 5min faster than my SCKLM2010
This year, the Nike 10k run was different. The race tee continues to have your running number printed but the race was pitched as a Spore vs KL event. Total distances would be added to see which city emerged the winner. The KL race was held last Sunday and it was great. Nisa and I ran it because we regard ourselves as being a part of the KL running community.
This time, we did a few things right. We scouted the start the day before to see where we could park, and on the day of the race itself, we go there with some 30min to spare. Enough time to find a spot to park, walk leisurely to the start and do a decent warm-up. We even stood around waiting for the gun! There were many many people and we did the Spore thing - we found a spot outside the corral at the front and when the gun went off, we duck-ed inside the corral and crossed the start with those right in front. It helped quite a bit but like every start, every one ran off at top speed and things quickly got crowded. I plodded along but must have been caught up with it all and did the 1km in 4:46. There was some weaving involved but by the 3rd km, I was tired and had to slow. It was discouraging too because this is where we separated from those running the 5k race as they turned off to head back.
I would have expected a city race to be pan-cake flat but we went up the KLCC highway, came down, and U-turned up again. It wasn't easy and later, Nisa said that all those intervals at the hilly housing estate behind where we live in Spore must have help; I didn't feel it did but I am sure I would have struggled more if I had skipped the intervals.
The only part of the race that was badly planned was the bit going into the tunnel. The tunnel must have been about 600m long, and because part of it was closed for the race, traffic was at a standstill, with fumes building up. Driver and runners were not happy and no wonder. Out of the tunnel, did a short U-turn again and the finish was suddenly in sight. I crossed in a 10k PB, some 5min faster than my SCKLM2010
Friday, October 8, 2010
When you press "reset"
It works. When I'm sitting on the couch after a day at work, when I'm about to leave on a run to free my mind. It definitely did last night as I was about to leave to get in my last run before this sunday's Nike 10k. RW had said, in an article some time back, that one of the ways to de-stress was to do deep breathing; breathe in fully and feel the air going all the way into your belly before you breathe out. It's a mental and bodily "reset" mechanism. I've been feeling a little out of sorts these days and, well, it seems to work.
I pressed "reset" last night before heading out. The reset process also requires you to then do an appreciation of your surroundings, almost anything to free your mind and get back in touch with reality. This I did when I went on the newly discovered Lucky Heights route. That area is more than decent and if I had the dosh, I wouldn't mind living in the big houses there. Along the way, I discovered something about running shoes.
I had always craved the soft pillowy ride and have been seeking out shoes that provide this. I also would like to feel the ground as I run so it had not been easy finding something that comes soft, and is sufficiently thin - if its soft, its probably not thin. The only shoe that comes close are Asics but they cost serious money and they are never on sale. Recently, it's been a change of heart about the soft pillowy thingy.
Scientifically (and its difficult to be scientific on feel), its about energy return. A soft shoe will absorb energy because it provides cushioning when you land, and there is no energy return on the launch. All you get with a soft soled shoe is that sinking (into comfort) feeling. A harder sole will have some energy return. But, but, but, when you are at base training stage and really building up fitness and strength, I only need comfort because anything else will be too hard and jarring on the legs.
Time for another reset? I think so.
I pressed "reset" last night before heading out. The reset process also requires you to then do an appreciation of your surroundings, almost anything to free your mind and get back in touch with reality. This I did when I went on the newly discovered Lucky Heights route. That area is more than decent and if I had the dosh, I wouldn't mind living in the big houses there. Along the way, I discovered something about running shoes.
I had always craved the soft pillowy ride and have been seeking out shoes that provide this. I also would like to feel the ground as I run so it had not been easy finding something that comes soft, and is sufficiently thin - if its soft, its probably not thin. The only shoe that comes close are Asics but they cost serious money and they are never on sale. Recently, it's been a change of heart about the soft pillowy thingy.
Scientifically (and its difficult to be scientific on feel), its about energy return. A soft shoe will absorb energy because it provides cushioning when you land, and there is no energy return on the launch. All you get with a soft soled shoe is that sinking (into comfort) feeling. A harder sole will have some energy return. But, but, but, when you are at base training stage and really building up fitness and strength, I only need comfort because anything else will be too hard and jarring on the legs.
Time for another reset? I think so.
Saturday, October 2, 2010
Young minds pt 2
Jamie: do you know that MBZ (his cousin) will grow?
Daddy (ie me): of course. And so will you if you continue to eat well and drink your milk.
Jamie: no! He will grow because he's human!
Daddy: err..ok. Who else is human?
Jamie: Mommy, myself, daddy, MRZ, MSZ
Daddy: ok, ok. So who is not human?
Jamie: Terminator. You know it, right??!!
Daddy (ie me): of course. And so will you if you continue to eat well and drink your milk.
Jamie: no! He will grow because he's human!
Daddy: err..ok. Who else is human?
Jamie: Mommy, myself, daddy, MRZ, MSZ
Daddy: ok, ok. So who is not human?
Jamie: Terminator. You know it, right??!!
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