Gunung Yong Yap

The beginning of a new chapter

TMBT 2011

My first ultra trail 50km

Wednesday, December 2, 2009

So near yet so far

I’m talking about Dukethon 5km run. When you heard 4th position it might sound so near to 3rd position but in reality I’m 50 second behind mei mei.  It’s a lot for short distance races as every second counts.

A pretty good experience for me as this is the first time I did a 5km running race.  I reach the starting line with Khoo and Tomato.  There isn’t any Kenyans or foreigner as this race is only for Malaysian (1 malaysia concept) . I thought of giving my best at first but due to the stuffiness at the starting line, I felt a bit light headed and I told myself to reserve more for the finishing. The race begins with a slight incline uphill. Running uphill is not really my forte but then again every uphill there is a downhill. Among the gals I held a fifth position at first but when it came to downhill I upgraded myself to another position. At this moment I’m waiting to reach the u-turn to see how far I am from the 3rd position gal.  Well it’s not that far actually but it’s normal for competitive runner to speed up when they know you are not that far. Hey don’t forget we are fighting for cash prize.

I finish fourth and tomato waiting for me at the finishing line. I’m happy to meet my target, 23.33 minutes for 5km. This is the target set as it is a gauge to determine whether I will be able to do sub 50 in 10 km

Sunday, November 15, 2009

Lack of motivation ?

Not so sure while suddenly I don’t feel like doing ironman anymore. I realize I’m not a fan of long distance races anymore. Take too much time to prepare. I love things like triathlon Olympic distance, 10k to 42 km run or trail running. Of course 21 k to 25k run  is still my favorite distance. I find cycling is a weekly chores for me recently. I want to improve but i find myself still stagnant there. I still love cycling as touring, sight seeing, makan makan trip or century ride with no pressure.
Looking back, I always find I can’t wait to get out from the bike in any triathlon except for Olympic distance where cycling leg is short and is draft legal.
Ironman is just around the corner again, this time i find that i'm undertrained , not enough mileage on the bike and I start to worry about it. How can I have the satisfaction for cycling like i had for running ? Seems like everytime i come back from running training , running races with a smile but not for cycling.

Thursday, November 12, 2009

Genting Trailblazer 2009

My Kg Adidas Running shoes

I know about this race 2 years ago, every time I want to try; it is too near to other race like powerman. This year Tang interested to try and since tang is not a competitive runner, I feel comfortable to partner with her as I don’t have to push too hard to keep up and I can truly enjoy the race.

We started with a 5km run around the golf course. It was mostly downhill, I ran together with my partner tang. It was a bit tough for her as she is not used to racing. I was afraid that she is too excited to run too fast and hit the wall at the end. A few times I ask her to slow down to recover.
After 5km we reached the trail, it was a very slippery downhill and tang is a downhill champion. Couldn’t really understand how she runs down so fast in such a slippery condition. I decided not to chase her as both of us have our own strength. We know each other quite well as we are hiking buddy for years.

I overtook her on uphill and tell her to pace herself. I thought she would catch up on downhill. Unfortunately for her there are more uphill than downhill.

I reached the end of the trail. I stop to wait for her at the obstacle. This time I know that I’m the first woman to reach the obstacle in my category. I was excited but in my mind I only wish she arrive safe. Position and prize is not important to me as I already know my time when I hit the obstacle. I saw tomato busy taking pictures, San and Shih Ming cheering for everyone.

Soon Jen and Lydia reached the obstacle follow by Keat Seong and Bee. Eventually Ming and Kelvin , two ladies in my category reached the obstacle too.

AND finally I saw the gal in pink reach the obstacle. It was tang. Yahoo!!!.. I told her that we will be second team in our category to cross this obstacle.

The THG gangs that completed the race cheer for us. Knowing that tang have phobia getting into water, I’ll make sure I cross the obstacle side by side with her.

We crossed the finishing line holding each other hand. She hugs me and tells me how happy she is to get 2nd placing in adventure category.

Tuesday, November 3, 2009

Monday, October 26, 2009

North Face 50km Duo, my Virgin off road race.


I still remember the day bee ask me to sign up for this race. She is thinking of doing 100km duo. After looking at our schedule (races), I told her we wouldn't have time to recover in time for powerman. So we signed up for 50km Women Duo
From the start there isn’t any expectation for this race. First trail running race and if you ask me what is my targeted time, I would seriously tell you I don’t know as I never race off road before. As I entered into the trail I felt the sense of freedom. The calmness and peacefulness you felt when you are away from the city, away from the concrete jungle and cars.
The trail isn’t a technical trail with gentle uphill and downhill. As years pass I enjoyed downhill more than uphill. I still remember telling Tang ( how I hate running downhill when I first started hiking. I try to copy her footstep every time I run downhill with her. Of course I slip and felt a lot of times while running downhill. Soon, I enjoyed the trills and excitement of running downhill. 
After a U turn at the steepest part of the trail in bukit timah, I tried to run the last 10km in 60 minutes and I did it. Here is the unofficial time.
Position : 9
Team: IRONGRRLS Total Timing: 06:16:56.25
Tag No Name             Team            Timing           Pos
6009-2 Looi Mei Yan  IRONGRRLS   02:54:58.62   012
6009-1 Ong Siok Bee IRONGRRLS   03:21:57.63   033
 Me and Bee enjoying our breakfast / lunch after the run
Special Thanks to
The main sponsor, North Face, the volunteers, photographer and supporter ( Victor and Frank)
Siok Leng for arranging the accommodation and became our tour guide when she is free
Siok Bee for becoming my partner for this event, without you I wouldn’t have thought of signing up.
Jennifer and Keat Seong for the company to shop around Singapore.
I’ll be back next year AND more trail running from now on. :D


My hard earn medal according to Frank Chong.
Jenn and Keat Seong 
 Siok Leng
Muak muak muak
Photo Courtesy of Frank Chong and Victor

Tuesday, September 22, 2009

XPDC Gunung Yong Yap Via Pos Brooke

It was certainly an unexpected expedition. Me and Tang (, was quite eager to hike during this hari raya holiday. It’s been a long long time I hike with her. I think the last time was mt KK. We were quite disappointed at first when we found siong har have to attend a wedding dinner and couldn’t arrange for a hiking trip. Our second thought is MMG ( We contacted ah Thong from mmg and he told us this trip is not going to happen if there are not enough participants. At the end we tried our best to invite people for this expedition. Unfortunately tang was down with a high fever and need to pull out from the trip.
Overall I would say mt yong yap is tougher than other G7 that I climbed before, which are Mt Yong Belar and Mt Ulu Sepat. The number of times we cross the same river is countless. I would say is more than 20 times. We need to go through a lot of obstacle like a fallen trees, bamboos and land slide area. There are also sign of rhino and tiger foot print.
I got bitten by some green color bee/wasp that came out from the ground that gave me a panic attack to run uphill to an open area to remove the bee sting. I keep sliding down while running uphill as it was extremely painful bite. FYI is more painful than ALL the piercing that I had before on my body. Later I found out thong also got bitten by the bees and both his hand are swollen.
It was raining the first night where we camp at camp Agas . That night we slept early after dinner to get a good rest for a tough climb tomorrow. However we gotten bitten by sand flies the whole night and right now my face look like I just recovered from chicken pox.
Next day we proceed to the peak and have our early moon cake festival at the peak with lantern ,moon cake and a karaoke session.
The next morning is an unforgettable sunrise for g7 mt, clear blue sky with a fair weather cumulus clouds.
Coming down from Gunung Yong Yap requires a lot of patience as there is a long and slight descend loging trail and the countless time of crossing the same river. All of us arrived back safe and alive in one piece.

Monday, August 3, 2009

Bike handling skill

I rather use the drop bar than aerobar.

Being bad on the bike handling skill makes me quite depress at times. Everyone  question why I do not want to use the aerobar. I tried really hard to use it. When lorry or other cyclist pass me I got paranoid or phobia that I might fall again like what happen in putrajaya 3 weeks before the ironman.

When I first started cycling, I can't drink or eat on the bike. It seems like most of the time, the only answer I got is , why so hard, just take lah. Eventually Mac and Vong taught me how to drink. The first time I did it was in Guthrie corridor and the second time was at semenyih dam on the way back from broga ride.

2 months after cycling , I registered for a famosa triathlon and almost lost my balance while drinking water on the bike. The triathlete on the opposite side got shock when they saw me losing my balance but thank god I did not crash.

Then came the day I decided to sign up for ironman. What's my biggest worries ? Again my bike handling skills. I do understand that I haven't run a marathon yet but somehow that is not even 1% of my concern. I worried that I won't be able to eat on the bike or drink on the bike and died because of dehydration.

After registered for ironman, there came another race, kenyir triathlon 2008. I have another worry that I won't be able to clip the shoes on the pedal when going uphill as I start the bike section and I risk falling down.  The funny part for now is , i'm not worry about going downhill anymore . However in this race I sacrificed a water bottle while going downhill. There goes my endurance drink .

Then came to century ride, my first longest ride after broga ride and I successfully eat a muffin during the ride. It feels like an achievement for me apart from being able to finish the 160 km ride but I felt sorry for others that follow me from behind that I fail to give signal to them. E.g turn left, pot hole or slow down.

I even have problem talking to my training buddies during the ride. I look snobbish and  unfriendly.  I still remember I always ask people to go first because I had a cold feet when people cycle side by side with me. Still remember those moment when May Senn said hi to me during tuesday night ride and I almost lost my balance.

Anyway I completed my ironman in one piece. So happy for it when I got off the bike , as if I completed an ironman even though I still got 42 km to run.

After all this the recent desaru triathlon half ironman distance had taught me a lesson to be on the aerobar for non drafting race as the head wind and cross wind has take a toll on my leg to maintain certain speed. I regretted for not using an aerobar that has been nicely installed by Daniel from bike boutique.

I also regretted that I did not practice to do a proper U turn and when raymond saw me unclip from the pedal and used my left leg to walk with the bike to make a U turn , I gave an excuse that the guy in front of me felt down during  the u turn but in reality i'm scared to u turn.

Question still remain in my head as why i'm more daring to go downhill at genting peres and genting sempah  than to use an aerobar.

There are a lot of tips from other cyclist , Lydia Tan ask me to learn to fall using a mt bike, Wei Kong ask me to learn to let go both my hand without thinking. Thanks a lot but I really need to learn all this during this off season.

Tuesday, July 28, 2009

Wear Sunscreen by Mary Schmich

Ever since the day Kenny Fong sent this poetry to me, I always read it again and again. I start to appreciate how I look. I took a lot of opportunity to pose for photos, wear sunscreen , make up for special occasion. Appreciate people around me whom I feel comfortable with .

Enjoy your youth, do sports and you will understand your body is your greatest instrument you ever own.

Wear Sunscreen (

If I could offer you only one tip for the future, sunscreen

would be it. The long-term benefits of sunscreen have been proved

by scientists, whereas the rest of my advice has no basis more

reliable than my own meandering experience. I will dispense this

advice now.

Enjoy the power and beauty of your youth. Oh, never mind. You

will not understand the power and beauty of your youth until

they've faded. But trust me, in 20 years, you'll look back at

photos of yourself and recall in a way you can't grasp now how much

possibility lay before you and how fabulous you really looked. You

are not as fat as you imagine.

Don't worry about the future. Or worry, but know that worrying

is as effective as trying to solve an algebra equation by chewing

bubble gum. The real troubles in your life are apt to be things

that never crossed your worried mind, the kind that blindside you

at 4pm on some idle Tuesday.

Do one thing every day that scares you.


Don't be reckless with other people's hearts. Don't put up with

people who are reckless with yours.


Don't waste your time on jealousy. Sometimes you're ahead,

sometimes you're behind. The race is long and, in the end, it's

only with yourself.

Remember compliments you receive. Forget the insults. If you

succeed in doing this, tell me how.

Keep your old love letters. Throw away your old bank



Don't feel guilty if you don't know what you want to do with

your life. The most interesting people I know didn't know at 22

what they wanted to do with their lives. Some of the most

interesting 40-year-olds I know still don't.

Get plenty of calcium. Be kind to your knees. You'll miss them

when they're gone.

Maybe you'll marry, maybe you won't. Maybe you'll have children,

maybe you won't. Maybe you'll divorce at 40, maybe you'll dance the

funky chicken on your 75th wedding anniversary. Whatever you do,

don't congratulate yourself too much, or berate yourself either.

Your choices are half chance. So are everybody else's.

Enjoy your body. Use it every way you can. Don't be afraid of it

or of what other people think of it. It's the greatest instrument

you'll ever own.

Dance, even if you have nowhere to do it but your living


Read the directions, even if you don't follow them.

Do not read beauty magazines. They will only make you feel


Get to know your parents. You never know when they'll be gone

for good. Be nice to your siblings. They're your best link to your

past and the people most likely to stick with you in the


Understand that friends come and go, but with a precious few you

should hold on. Work hard to bridge the gaps in geography and

lifestyle, because the older you get, the more you need the people

who knew you when you were young.

Live in New York City once, but leave before it makes you hard.

Live in Northern California once, but leave before it makes you

soft. Travel.

Accept certain inalienable truths: Prices will rise. Politicians

will philander. You, too, will get old. And when you do, you'll

fantasize that when you were young, prices were reasonable,

politicians were noble and children respected their elders.

Respect your elders.

Don't expect anyone else to support you. Maybe you have a trust

fund. Maybe you'll have a wealthy spouse. But you never know when

either one might run out.

Don't mess too much with your hair or by the time you're 40 it

will look 85.

Be careful whose advice you buy, but be patient with those who

supply it. Advice is a form of nostalgia. Dispensing it is a way of

fishing the past from the disposal, wiping it off, painting over

the ugly parts and recycling it for more than it's worth.

But trust me on the sunscreen.

Tuesday, June 30, 2009

Road Bully

    This morning at Jalan sultan ismail , I finally encountered a very stressful driver. Partially is my mistake when I saw a rat cross the road, my first instinct is to break. Not an emergency break but a break to slow down and let it cross the road. Unfortunately the driver behind me was not happy and follow me to the car park. I saw him scolding and yelling at me but I don't bother. It's another angry driver.

    Little did I know he waited for me at the car park and start yelling at me. He said I press the break like that and cause the car behind him to scratch his car. I explain why but I didn't said rat , I told him it was a small cat. Obviously he is not an animal lover.

    When the car park care taker came , he keep saying he is not a ROAD BULLY. He told me to pay for the minor scratches (2 inches scratches X 3-5 lines) on his car bumper . I said sure, you send it to the car repair and get it polish. I will pay for your bill. He said NO, i'm not a road bully give me RM 10 and I will polish it myself. I ask him where is the car that hit you . He start giving all sort of excuses saying it's my fault I reversed my car and hit his car while trying to go into the car park. OMG he accused me for that .

   Obviously if I reversed, I wouldn't have hit the back of his car bumper. If the car hit from behind how can it be a small scratches. Where did the scratches came from ?

     When I start asking this kind of question he said you must pay me 10 ringgit or else I damage your car and we settle the case. What a threat for a NON road bully ? Of course at the end I pay him 10 ringgit. Well i'm a gal what else can I do when I encountered a road bully like that ?
Because of you, LAH !!! wHy you cRoss the road ??

Sunday, June 28, 2009

If only if

It’s a hard decision that I have to make at 29 -30 km mileage marker. Recent calf strain has made me very careful of what my body is telling me. I’m not going to take any risk to further injure that particular area, I decided to quit and walk back to dataran merdeka. On the other side, my heart is telling me to go on , it’s only another 12 km to go and you are maintaining a good pace but the brain is asking me to stop as triathlon is just around the corner.
If only if triathlon is not around the corner I would have continue the race as I will have enough time to recover if I injured again.

Now I’m looking forward to Singapore Marathon 2009 in December as I will have ample of time to slowly train for it.

I had a great thai food dinner with tang and kee at night. Nice chit chatting with them again. I think I want to go gunung tAhan pretty soon.

Wednesday, May 27, 2009

To Run Faster, Triathletes Should Stop Swimming and Cycling - New York Times

For Peak Performance, 3 Is Not Better Than 1
Published: May 8, 2008

WHEN Jenny Higgins started doing triathlons, she discovered something peculiar. She had been on her high school cross country and swim teams and her college swim team. But in 2003 she started running, swimming and cycling, and tried to excel in all three at once.

“I noticed that in the pool, my legs felt very heavy,” she said. “I was dragging my legs more than I used to and it hurt my swimming.”

Other times, she would swim fluidly but feel lifeless when she ran or cycled.

After five years as a multisport athlete, Ms. Higgins, now a 32-year-old postdoctoral research fellow at Princeton University, said the push-me-pull-you feeling has not gone away.

It made Ms. Higgins wonder something that may be on the minds of the nation’s more than 100,000 triathletes, too: Is it even possible to peak in more than one sport at once?

Anne Gordon, 51-year-old triathlete and a partner at Dubilier & Company, a private investment group, has never gotten a personal record in each leg of a triathlon on the same day. “I find it is possible to peak in two out of the three sports, but no matter how hard I try the third eludes me,” she said.

Neither, though, is about to give up triathlons. They love the training, the discipline and competitions that allow a little leeway. For instance, if you are a weak cyclist, you may still do well with a fast run and an adequate swim. Multisport athletes can play on their strengths.

“The simple act of working hard at three things requires a diversity and balance in my life that is rewarding in and of itself,” Ms. Gordon said. “It is good for my spirit to know that I have to work hard and be patient to achieve mastery.”

But the question remains: Can you train optimally for three sports at the same time?

“Even the pros struggle with this, that’s just the nature of the human body,” said Joe Friel, a coach and author of 10 books, including “The Triathlete’s Training Bible” (VeloPress, 2004). “It is hard to get the human body to peak at several activities at the same time.”

Professional triathletes tackle the challenge by training 30 hours a week. With that kind of robust, targeted training, said Mr. Friel, who has a master’s in exercise science, “it’s much easier to improve but it’s still not easy.”

It’s a problem Mr. Friel sees all the time in the athletes he coaches who complain about their times, saying, for example, that they aren’t running as fast as they think they should be.

“I have conversations with them,” he said. “Do you really want to be a triathlete? If you want to run faster you have to give up swimming and cycling.”

That, in fact, is what one professional triathlete did. DesirĂ©e Ficker, who is 31 and lives in Austin, Tex., said she decided to concentrate on running when she ran the Austin Marathon in 2007 and came in second with a time of 2:40:28. Not only was that her best marathon time ever but it qualified her for the women’s Olympic Trials in Boston last month. The top three women in that race are on the United States Olympic team.

So Ms. Ficker gave up cycling and swimming and just ran, hoping to make the Olympic team.

“Biking hurts your running performance,” she said. “It tires your legs out, and you are using opposing muscle groups. I actually believe you are tearing up your quads to the point where it hurts when you run.”

When she eased up on bicycling, she said, her legs felt fresher and she ran faster.

At the Olympic trials, Ms. Ficker knew that if she did not make the team she would be racing again as a triathlete. That’s how she makes her living, she said. When it became clear that she was not going to be one of the top three women, she lost her will to run her hardest. “My thought was I’m not going to trash my legs because I have a race in six weeks,” she said.

There’s a reason it’s hard to excel in three sports at once, physiologists say. The training necessary to do your best in one sport is likely to counteract what is needed to be good at another.

When you are training, said Gary S. Krahenbuhl, an exercise physiologist and emeritus professor at Arizona State University, improvement depends on physical and biochemical changes in muscle cells and in nerve-firing patterns. And those changes are very sport-specific, he added. The result, Dr. Krahenbuhl said, is that “changes that facilitate performance for one event may actually undermine performance in another event.”

“To think that you could train in such a way as to have your greatest performance in all the sports is impossible,” he added.

Even body musculature can trip up triathletes. Swimmers need large muscles in their backs and shoulders. Runners and cyclists want small, light upper bodies. Cyclists need large quadriceps muscles. Runners don’t, and in fact they don’t want any extra muscle weight on their legs.

Dr. Mark Tarnopolsky, an exercise researcher at McMaster University in Canada, a physician and a triathlete, is also convinced that training for one sport interferes with training for another.

“There are molecular signals that allow certain types of training,” he said. “They get diluted when you start blending sports together.”

As an extreme example of how specific training can be, Dr. Tarnopolsky tells the story of a man he has raced with in triathlons. The man previously had been a professional cyclist for a European team and told Dr. Tarnopolsky that when he was training for cycling, he could barely run two kilometers.

But these physiologists hasten to add that there are benefits to doing more than one sport. They advocate cross training for all recreational athletes and especially middle-age athletes who are more easily injured and slower to recover than younger people.

Cross training — cycling one day and swimming the next, for example — lets you maintain your energy and enthusiasm and avoid injuries that come from doing the same activity day after day. That’s also part of the appeal of being a triathlete, Mr. Friel said.

“It’s fun to train,” said Kelly Couch, a 30-year-old triathlete from San Mateo, Calif. “Just being a runner, just being a cyclist, can get a little stagnant.”

But training seriously for more than one sport can be hard to coordinate — training for endurance in each, training for speed in each, getting sufficient rest, eating properly for optimal performance. Then, of course, the athlete has to avoid injury, even a minor twinge, that could impede performance in any of the three sports.

“Everything has to come together,” Dr. Tarnopolsky said. “It’s difficult — like getting all the stars to align.”

But even if the stars never align, there can be other perks.

When Ms. Higgins only swam or ran, she would have weeks when every workout discouraged her. That doesn’t happen anymore. “I can always expect to be feeling good in something I’m doing,” she said. “I can feel like a manatee in the pool, really slow. But then my running feels sharp.” As a result, she said, “I can count on several good workouts each week.”

Ms. Gordon works with a coach who is helping her reach the peak of her performance for the start of the triathlon season this month. “May and June are packed with races,” she said. The big one for her is the Philadelphia Triathlon on June 22. “The workouts’ intensity increases dramatically this time of year,” Ms. Gordon said. “As a result, some days I hit all my numbers or swim like a mad woman and even manage a steady if not fantastic run, but then tomorrow comes and I start all over again and I may not be as good at the same things that day.”

But, she said, that is part of what draws her to triathlons.
“What I love best about this sport is the training, the sense that the goal of hitting a perfect 10 for all three sports will take a lifetime.” And that, she added, “is O.K. by me.”

Taken from :

Wednesday, May 20, 2009

Maiden Mt Bike Ride and New Balance 15k run

Photo Courtesy of Chim on my maiden mt bike ride
I guess i'm out of ideas on what title to put for my blog updates. The weekend began with a plan to cycle mountain bike with Alvin Chan. It is actually a plan to try out mt biking after my ironman and was a plan , a week after I had a bike accident. Alvin thinks mt biking is safer than road biking.. Errhh.. to me is the same but I bet I definitely improved on my bike handling skill.
We met up at 730 at malay tea house , frim. Alvin together with his friend Choy, help me to set up the bike. Chim my ex colleague tag along . He picked up mt biking not long ago.
FRIM mt biking trail is consider a beginners trail. I would said mt biking is quite different from road bike. It is more about strength and not so much on cadence to cycle faster. Few times I have to push the bike as a result of losing my momentum because I did not pedal hard enough to cycle over rocks and tree roots. Downhill was pretty scary at first but I soon got the hang of it and wouldn't mind doing mt biking again. The last part was a single track trail which I push the bike more than I cycle. It is a different experience and would love to do it again. Thanks to Alvin , Chim and Choy for your company on my maiden mt bike ride.  BTW just to let you guys know , i'm not so afraid of falling in mt biking than road bike. Maybe there isn't any traffic around. If i fall, is just between me and the jungle.
Chris, San, Julie,Bee, Leslie and ME
On sunday is new balance 15km run. This is my first 15km run which I skip last year because i'm dying to go hiking at mt yong belar after all the triathlon training for A Famosa., and also the first time I got a yellow color running vest collected by Siok Bee. Thanks Siok Bee.

Gane, Johnson, Siok Bee and me ran 5km in the morning as warm up and went to tapak A for the race . The guys start 15 minutes earlier than the gals. Since I get dehydrated easily, I will make sure I drink a cup of water before the race begin. Luckily the organizer provide drink station near the starting line. I was chit chatting with Jennifer, Lisar, Julie, Carmen, Leslie , Chris and other gals at the starting line before they start counting down, 8, 7 , 6 , 5, 4, 3, 2,1.... poOooon.... I take it easy for the first 4 km without realizing , I was actually running too fast and couldn't really maintain my pace . I was quite tired at the 12 km mark after going thru a hilly route for the run. Reaching the finishing line was the most boring road for this race as we need to run 2km around the lake garden . Err... I really can't wait to finish as i'm getting really tired.

After the race, my training buddies gather around jln imbi to eat breakfast and chit chat. By now I can feel the muscle ache on my calf, glute and my back. I took a nap and woke up at 3 p.m. and had thai food again for dinner at taman cheras.

Sunday, May 10, 2009

Looking for Second Hand Indoor Bicycle Trainer

Why ? Safety ReaSon lah... Call me if you want to sell yours. 

Athletes and Iron Deficiency

Iron deficiency is a common problem for women athletes. Studies have routinely found that athletes, especially female athletes, are often iron-deficient or anemic. Iron is essential for athletic performance. One of its major functions is to carry oxygen to and carbon dioxide away from all the cells in your body. The brain also relies on oxygen transport and without enough iron you will find it hard to concentrate and feel tired and irritable. Iron is also needed to maintain a healthy immune system. If you don't have enough iron you may be prone to more frequent infections.
Athletes and Iron Deficiency
A combination of the following factors place athletes at risk of iron deficiency:
  1. Inadequate supply of dietary iron. Athletes who avoid red meat have difficulty meeting the body's iron needs.
  2. Increased demands for iron. Hard training stimulates an increase in red blood cell and blood vessel production, and increases the demand for iron. (Iron turnover is highest for endurance athletes training at high intensity).
  3. High iron loss. Blood loss through injury, or menstruation. In endurance athletes, ‘foot strike’ damage to red blood cells in the feet due to running on hard surfaces with poor quality shoes leads to iron loss. Finally, because iron is lost in sweat, heavy sweating leads to increased risk of deficiency.
The symptoms of iron deficiency include loss of endurance, chronic fatigue, high exercise heart rate, low power, frequent injury, recurring illness, and loss of interest in exercise and irritability. Other symptoms include poor appetite, and increased incidence and duration of colds and infections. Many of these symptoms are also common to over-training, so misdiagnosis is common. The only sure way to diagnose a deficiency is a blood test to determine iron status. If you experience any of the symptoms above, and you are in one of the higher risk categories, you should visit your physician for lab work.
If your physician confirms iron deficiency, she will recommend an increase in your dietary iron intake. If your deficiency is severe, you may need supplements. Never use iron supplements unless under the supervision of your doctor, as too much iron can cause irreversible damage and a higher risk of cancer and heart disease.
Good Sources of Iron
The RDA for women and teenagers is 15 milligrams per day. Men should consume 10 mg. Endurance athletes may need slightly more. You can get iron in both animal and plant foods, but the iron in animal sources has an absorption rate of about 15 percent, compared to about 5 percent for plants. So the more effective way to increase iron status is by eating animal products such as lean red meat, poultry or fish or liver. You can also increase the amount of iron in foods you eat by cooking with a cast iron skillet (especially if cooking acidic foods).
Iron absorption from any foods, whether plant or animal, is decreased if they are accompanied at meals by caffeine. Calcium and zinc also reduce the ability of the body to absorb iron. However adding fruit (citrus fruit in particular), to meals enhances iron absorption. The best sources of iron in the diet include: Lean red meat, iron-fortified breakfast cereal, nuts and legumes, (combined these with foods high in vitamin C).

Unexpected Bomba Run

I do not know why I don't feel like running 10k for the bomba run in the morning and keep asking myself why did I sign up. In the morning I did a 5km warm up with Tony, Siok Bee and Chantelle using part of the reverse double hill. We went back to the car park at 7 and met up with San and Shih Ming . They need to collect the bib from tony. The race starts at 730 am sharp. Took an opportunity to do some speed work and try to pace myself. As usual towards the finishing line is always the painful part. I'm out of breath but my legs still want to run. At the same time I cannot give up. Reached the finishing line, the marshal on duty ask me my name and the club i'm from. They told me I got number 10. The first thing in my mind , “Aiyah... my ic “ .Some of my training buddy ask me why I did not bring my ic. I told them I did not expect to win anything.

Monday, April 13, 2009

What does it takes to be a ultramarathoner?

Me: I ran with ameba yesterday , she Is training for ultramarathon
Der_pacemaker: when is your turn? Are you going to do it?
Me : No, not now , in future I wouldn’t know. It’s a crazy distance
Der_pacemaker: you are already quite crazy.
Emmm… do I have potential? Over the weekend I’ve been analyzing what does it takes to become an ultramarathoner ?

Ameba , ultramarathoner wannabe
What they do?
-         cycle alone to Port Dickson  :
-         Motivated to run 40km alone
-         Extreme hikers. Don’t  mind to stay in forest for days. She hike gunung tahan and trans titiwangsa before.

Yip – Sundown ultramarathoner
-         cycle alone to Kuantan and back
-         run to kuala kelawang alone
-         He did ask me to include him for my next trip to Korbu Gayong. I think he will join trans titiwangsa if there is a chance

Ngae – the sahara ultramarathoner
-         cycle to Frasers hill alone
-         I forgotten where he run alone for high mileage but he did
-         Already proven he doesn’t mind camping in an extreme condition in sahara desert for days.

Can I walk / run alone for high mileage ?
 (Photo courtesy of SFTang)

Sunday, April 12, 2009

Orange Run 12/04/2009

Post Race group photos.
The podium finisher except Me, Myself and I . :D

 Final Sprint.
My first road running races for this year. GE 30 k was abandoned due to some left knee pain. From this experienced I learned to train smarter.
It wasn’t my target race but I need a race to get myself started. I went to the curve early in the morning to warm up with Bee but soon I found myself going to toilet again and again. Fortunate enough I did some warm up around the curve with bee, lisar, gane and dr Ray.
Before the race starts, my instinct told me that I should drink a cup of water before the run as most of the run in Malaysia prefer to serve isotonic drinks. I guess water is too expensive.  Turn out to be quite true they only serve 7UP isotonic drink. When I saw Gane, he was complaining about water station. Bee was complaining when she reached the finishing line. If any race director is reading this, as a runner I would like to let you know, no water = = dehydration.
Upon reaching the starting line, I found out that the man’s category which is A and C will run first. Something that I don’t like in road races unless timing chip is use.  After 5 to 10 minutes, our turn (women category) to start. I do not have any target this time , I just maintain certain % of heart rate. My legs are quite tired and heavy from hiking gunung angsi yesterday. Cross the finishing line at 59:37 minutes.  

Thanks Tey and Frank Choong for the photos

Thursday, March 26, 2009


Just don’t know why I still feel fatigue until today. Maybe it’s because of boredom or it’s from the ironman. Can’t believe I slept for 11 hours yesterday. My dad has to wake me up for dinner.
Anyway, I need to plan my race this year. Not every race I’m going. I will skip kenyir as I’m not in a good form to run 10km or because of budget constraint or is a back to back race.
The Race that I plan to go
1)      Orange Run
2)      Klang Pacer Half Marathon
3)      New Balance 15 km
4)      SC KLIM
5)      Xterra Relay swimmer if anyone needs it.
6)      Desaru Half Ironman
7)      Shape Run 2009
8)      Macau Marathon / Miri Triathlon
9)      PD Triathlon
10)  Century Ride if they have
11)  Larian Bomba
12)  Putrajaya half ironman (if I have the budget)
13)  Powerman Lumut
14)   And other run as training.

Anyway other than paying for entrance fees or if I need a helmet or cycling gloves, I promise myself not to spend any money on sports equipment next month, April 2009.

Wednesday, March 4, 2009

14:47 and I’m an Ironman.

One longest ride ,180.7 km from batu caves to Ipoh, One longest run, 42 km run in Singapore marathon  and countless time of 3km swim has given me a satisfaction of my achievement in Ironman Langkawi 2009. Looking back at the race, it was amazing that I could run a marathon after 180km ride. I never thought I could do that as cycling 180km is never an easy job for me ever since I started cycling last year February.

The race began at 7:45 a.m, I wasn't nervous and there isn't any butterfly in my stomach,  as I know I have to take it really slow in the swim so that I won't suffer in  cycling and my mission is to enjoy the run. To be honest I did enjoy the run as planned.
After the siren went off, I start swimming; I'm not as aggressive as I did in other triathlon. It was so boring swimming at that speed. I came out clocking 1 hour 38 minutes and I wasn't upset or surprise with it as I did not put in much effort.

7 minutes to change to long pants and long sleeves, put on a bike helmet and shoes and to the next leg. Cycling !!. Main aim is to finish without tired legs. Do not push and do not try to maintain certain average speed. Listen to yourself but come back within the cut off time.
 The last loop is crazy, it’s raining and there isn’t much participant left. I thank all the aid station volunteer and marshal as I pass them. 7 hours 33 minutes, pHEw.

Cycling by Aini Zakaria

Completing the bike feels as if I completed an ironman even though I still have 42km more to run. Finally I manage to see all my supporters, friends and training buddies. Some happily running, some look like zombie and some are trying to maintain their running speed to reach her/ his target.

“4th loop, blue color”. I'm into the final loop of the run and it's time to be serious. I look at my watch and start calculating my pace. I should be able to finish in less than 15 hours if I run 7:30 min / km pace.  The last 1km was the happiest moment of the race. I ran all out to the finishing line until I saw 2 Singaporean in front of me, I slow down and let them finish first as I want to have an exclusive moment at the finishing line. I felt like a super star, giving high 5 to everyone near the finishing line and running across with a smile clocking 14 hours 47 minutes.
Bathing time by Shazly
Special Thanks to:
My Parents for constantly remind me to eat healthy food before the race
Supporter and Cameraman
-         Tey
-         Shalzy
-         Jennifer Ng
-         Bobby
-         Hsing Ling and Vong
-         Lydias
-         Lynn
-         Chin Chin
And to all the Japanese , Australian and Malaysian supporter that cheer me up and motivate me
Training Buddies
-         Raymond Hee
-         Raymond Ng
-         Siok Bee
-         Jason Thiang
-         Lee PH
-         Julie
-         Yip
And to all that I trained with especially pacesetters member, PCC riders and powerswim
-         Powerbar
-         Siong
-         Tony Quah (Our team coach)
-         John
-         Ronnie
-         Vong
-         PK and family
-         Mac
-         Danny (thanks for the supplement tips too)
-         Daniel Lim from tbb
-         Peh and the powerswim coach
-         Siok Bee aka pinkErBee

Group Photo By Lynn

Sunday, February 15, 2009

My Chin Healing Process

 Day 2
 Day 3
 Day 4
 Day 5
 Day 6
 Day 7
 Day 8
 Day 8 (elbow)

 Day 8 (Shoulder)

Saturday, February 7, 2009

Not now !!!

People always said accident happen when you least expect it. Of course I did not expect it to happen too. Yesterday I crashed while cycling at putrajaya. It was a flat road with slight decline. It happen so fast . What I remember was my right hand got slip from the aerobar and my next instinct is to brake. I jam the brake and felt with chin facing down the road and my clipless pedal shoes still attached to the bike. I was screaming in pain with blood all over the floor. Yip was behind me witnessing my crash, he stop and help me . Luckily he was quite calm although I’m not really sure whether I scared the shit out of him or not.
My first question is, how’s my face? but yip first question is , can you move or not ? Yes I can move after getting muscle pull from both of my calf when I crash. I was shivering when I move to the side of the road.
Soon after that other training buddies stop , they give support , help me call the ambulance and Dr Raymond Hee checked whether I can still breath without pain and wipe my face to ensure other part of my face is okay.  
The ambulance arrived and I walk into the ambulance accompany by Raymond hee. I’m glad that I do not have any broken bones but of course I was unhappy with cuts on my chin and worry about scaring. Maybe I’ve been worrying about scaring since the day I have a cut on my right cheek when I was 9 years old and dealing with acne problem since teenager. Or maybe I already know this world is quite superficial.
After that I left putrajaya alone and went to see a plastic surgeon for second opinion. I text my mom , she was shock and came to pantai bangsar hospital together with my dad. The plastic surgeon said it was nicely stitch.
As I was driving home, I cry , the thoughts of DNF, DNS in ironman ,won’t be able to swim for at least 3 weeks , will I have phobia cycling, will I have scar on my chin and why now? Ironman is just few weeks away!! arhhh….
Time to be a bit more positive :
1)      No cars behind me while I crash
2)      Yip was behind me when I crash . Thank goodness for that as I usually cycle alone as I cannot keep up with other cyclist speed.
3)      No broken bones
4)      No sprain ankles or wrist
Lesson learned
1)      always wear gloves
2)      Tape your aerobar.

More info at :

Sunday, January 4, 2009

THG New Year's Eve Party

Venue : Park Royal Hotel
Special thanks to Raymond hEE for organizing it.