Powerman Malaysia 2010

This is a bit late. The race was on Sunday, 14 November 2010. So that was 2 weeks ago.

This year, I did the sprint race. I know, I know, I have done the full distance race for the past few years. But this year, I have a totally different target. Previously I did the race all for myself. I don't have any motivation other than proviing to myself that I can do it. It was always about myself and what I can do.

But this year, I was doing it for my dear Anis. I've trained her for a few months now. She has also agreed to buy a road bike to do the race. I was so proud of her determination and effort in completing the race. She was not really into sports all this while, so even the sprint distance race would've been quite hard for her. But as people say, there will always be the first time ;)

The day did not start quite well for us. It was drizzling when we left the hotel. Not really ideal condition, but at least hopefully it would help to cool things down a bit later in the afternoon. We had prepared our bikes the night before. Everything cleaned up, adjusted and tyres all pumped up. But while loading the bike into the car, Anis noticed her front tyre was flat! So a scramble ensued to change the tube. Lucky it was her tyre, if it was mine with the crappy Panaracer, it would take a lot more time and effort to fix it. But the tube was changed in about 5 minutes or so.
Then at the race venue, parked the car and start to unload our bikes. All ready, then another problem. Had an urgent need to use the toilet for big business! So a quick dash to the nearby Petronas station was needed. It was already very late. Transition closes at 7.15AM and it was already 7.10AM. But we managed to check in our bike into transition, just.

7:30AM was the race start for the full distance racers. Ajo and Aidil were doing the full distance race, but didn’t see them at the start line. Lost among the hundreds of participants. 10 minutes later the delay runners were released. We only started at 7:20AM, but not before the leaders in the full distance category to reach the stadium again to complete their first lap. Already? Damn.

At exactly 7:20AM, off we went! We took it easy and slow jog all the way to complete the first run of 5.5km. Aidil caught up with us at around 2 km mark, then somewhere near the stadium Ajo also managed to overtake us. He was determined to complete the first run under 66 minutes as I advised him.

After 45 minutes, we were into transition area. Quickly grabbed our bikes and most surprisingly, Anis did not forget anything in transition. She managed to remember all the things that I told her to bring for the bike leg. Off we went. Not really at a fast pace because our target was completing the race. A lot of other riders zoomed pass us, but we just did the cycling at our own pace. 1st U-turn Anis was getting tired a bit, but still going strongly. In fact on the way back we did had riders drafting behind us. So we were doing good.

After 90+ minutes on the bike we reached transition for the final run. Again, Anis remembered all the things she was supposed to do in transition. Something that even I myself sometimes forget. In fact, again, I brought the mini pump along in the rear pocket. Oh well... The course was getting a bit hot. And Anis was having some mild cramps in the calf. So we took it easy. We still had a lot of time to complete the race. So we just walked briskly along the course stopping by occasionally to enjoy the relief at the water station. BTW, why they had Revive isotonic drink at the station but only give out plain water?

After 3 hours race time, the finish line was getting closer. And as usual, Anis still had some energy left in her for a short charge to the finish line! So we finished the race alright! To my surprise we both were given nice finisher medals for our effort. I didn’t expected that. Thanks to the organizer.

So after that race Anis managed to fullfil her promise to do the duathlon race. We didn’t set good time for the race, but what's important, we finished the race comfortably. That was more than enough for the amount of training that we have put in.

Now it’s time for me to fulfil my promise to her, to obtain open water diving license hehehe

P/S: sorry no pics for this post. Obviously I was busy running & cycling

Welcome back!

It's been AGES since I last updated this. My apology for the few people who may been following and reading this blog of mine (if there's any in the first place). But just gotten myself a brand spanking new notebook, which means I can now do my computing almost anywhere, in relative comfort, so I should make an effort to update my blog as frequent as possible.

Quite a number of things had happened since the last update, so I'll just make a post to summarize all happenings.

1. I got promoted!

Finally I got the promotion to become Manager! Alhamdulillah, after my 3rd interview to become one. But better late than never. But my work is still more or less the same as the last few years, just that now I actually have staff to manage and do things for me. Along with that, moved to a bigger space at office.

From this:

To this:

2. Malakoff University Duathlon Series 2

The second in the series, in subsequent weekend. Was supposed to do this as well, but I woke up late! So only Anis did it. This time she did it witrh Aishah, another friend of her who also did the first run. The route was quite challenging and the run was actually off road, through a jungle. I changed role to become a photographer instead, which was quite interesting actually. Seeing the race from a different perspective

Anis at the finish line

Anis & Aishah

3. Malakoff University Duathlon Series 3

This time Anis did the whole race by herself! I was with her all the way. After the event she is now considered a certified duathlete! I was so happy & and proud of her. As usual, we did it slow and easy, but we did finish it

4. Camera upgrade

I sold off my Nikon D3000 and bought a pristine, used Nikon D300 (notice one less 0) and loving it to bits. It really gives me more flexibility and very, very quick. It also feels like a proper SLR camera!

From this:

To this:

5. Trip to Bangkok

It was not a holiday trip, but I was chosen to represent Bank Negara Malaysia in squash for the Inter Central Bank Games! Actually I was asked to replaced a few others who was not able to make it to the event. But I was more than happy to provide my service! The squash team won the games rather easily against the other teams from Monetary Authority Singapore, Bank of Thailand and Bank Indonesia. From then, I was also asked to play again for the recent Inter Bank Squash tournament. I guess I achieved my target to be one of the top 6 squash player in BNM then!

Before the matches

We won!

6. Genting Trailblazer

This was quite recent, just last weekend. But I was not participating, Anis did. It was a team event, consisting of two per team. She did it with Sarah, who later I found out is Dino’s a.k.a. Heidilee fiancée. So this time, again I was there as a photographer. Well it was a good opportunity for me to test the speed of the D300 anyway. Some photos from the event below

Anis, Farra & her partner, Dan

Anis, after the race and dirtier

7. Newton run

Did this with Anis and Amal. It was a 12km run. Did close to 2 hours, but I got a medal for it! Anis & Amal however did not, for some reason

8. Trip to Jerangkang Waterfall

What a nice place. Needed an hour 4WD ride to go in, but it was worth it. Also tried canyoning i.e. abseiling in the waterfall, for the first time

Malakoff Universitiy Duathlon Series 1

Done. Last Saturday. Anis was participating for the first time, albeit in the team relay, but still not bad for someone's very new to running & cycling. She teamed up with Amal, who did the first run.

It was a rather short event, 3.9km run - 13km bike - 3.9km run. Done this race two years ago, so mroe or less knew what to expect. So it went rather uneventful. Just took it easy all the way. Was not really in a great form at the moment anyway.

We were lucky that the sun was rather kind to us. During bike and 2nd run, just ride and run along side Anis to give her support to go all the way. We finished the event in about 1 hour 45 minutes. And we were not last! There were two other participants behind us hehehe

Big thanks to the organisers, it was an excellently organised event and kudos to the spectators from UPNM. I know you guys were asked to spectate, but all of you were a great sport! Sorry for letting you guys stand in the sun for so long.

Some photos from the event

Amal & Anis, before the start, explains the cheerful face

Anis & Me, also before the start

Amal, Anis & Ajo, after the race ended. All smiles!

Amal & Anis, so happy to finish the race!

Parting shot before we left UPNM. One down, two to go!

Activities... phewwww

My previous few and next coming weekends activities:

27 June: KL International Marathon - done. Timing not so great, but enjoyed it

3 & 4 July: office's team building @ Berjaya Hills a.k.a. Bukit Tinggi - Last weekend. Really enjoyeable outing. Especially when it's on the company's expense

11 July: Sepang open track day

18 July: Siemens run

24 July: Malakoff University Duathlon Series 1 @ UPNM

31 July: Malakoff University Duathlon Series 2 @ UM

7 August: Malakoff University Duathlon Series 3 @ UPM

Phewww...

World Cup fever!

Oh my, this blog has been neglected for so long. My last post was in May and that was the only one for the whole of May! So I have to post something.

I guess now everybody has caught the same fever, the World Cup fever. Almost everywhere you go, people will be talking about World Cup, be it girls or boys. The boys discuss about the games, the girls discuss about how the games ruined their dates with their boyfriend hehehe

I am not really a big football fan, although I occasionally watch club level football. But when it comes to WC, I will make an effort to watch! I am a German supporter, since I first watch WC back in year 1992.

It's something about the Germans that I love. Their systematic but effective style of play, really amazes me. Back then Klinsmann was the hero, supported by the likes of Lothar Mattheus, Thomas Hassler, Matthias Sammer and Jurgen Kohler.

And early this morning, again I was mesmerized by the same display of systematic & efffectiveness when they totally obliterated the Australian team. I hope they'll win this year!

Go German, go!

Run for a cause: KL International Marathon

Dear friends,

I guess some of you heard of the annual Standard Chartered KL International Marathon. Running a 10 km event is not something new for me, but this time around I'm not doing it for myself. I'm doing it for charity. For this event I've signed up under "Run for A Cause" category.

Here's my profile page: Hanafi Mohd. Nasir <---- Click here

I don't gain anything from this effort. I have even donated my race fee to the charity organization to start the ball rolling. Making your donation is easy. You may donate securely online via M2U, CIMB Click or credit card from the website. And if need to, a tax exemption letter will also be issued to you.

If you're interested to participate in the event, but have no idea how to get prepared for it, I am more than happy to share some training tips.

Thank you for your kindness.

Energizer Nite Run - 27 Mar 2010

We did it! We finished it in 1 hour 23 minutes, well below the qualifying time of 1 hour 30 minutes. Even though my GPS reported less than 10km, but still it was an achievement, especially for Anis who did a 10km run for the first time. The farthest she had run during training was 7.5 km. So that was a good achievement.

As for me, it gave me a different perspective of such race. I noticed so many people did the run just for the fun of it. Taking their own sweet time & taking opportunity to socialise and meet new friends. Things that I never noticed before, since I would be so focused on my target time and gasping for breath.

For our effort, we got this


Next, KL International Marathon!

It doesn't matter ;)

Bowling is another sport that I'm into. Used to be playing like at least once a week, but have slowed down tremendously lately. For yearsn been trying to represent our team in BNM's internal tournament. 3 years ago, I did not make the cut. Missed to be in the team by a few pinfall during the selection match. Last year, woke up late for the selection. Dang!

This year, I comfortably qualified to be in the team. Performed well during the selection match and some good players were absent from the selection. The original tournament date was 7 March, no issue there. Then it was re-scheduled to 27 March, 8:00PM. Which clashed with Energizer Night Run. Dang again!

I can just forgo the run and do this bowling tournament, but not this time though. Why, you may ask. I have a different perspective now I guess. I have been training for the run with my close friend, Anis. In fact I was the one who convinced her to do the race. We have been training together at Tasik Titiwangsa for few weeks now.

She has a 9-6 office job, just like me. But she also runs an online bakery shop doing handmade cakes and wedding gifts, hantaran in Malay (that explains the favourite link on top there!). On every other weekends she teaches baking class. But still she made time to train for the night run. Normally we had to train at night since there's just no other time for us.

She's not a runner, so this is going to be her first time and she's determined to finish it within the cut-off time. It will be too cruel and selfish to waste all her effort for the event just because I want to represent my team for the bowling tournament. Moreover, nowadays I think it's no longer about what I can achieve, it's more satisfying to think of what we can achieve. I really wish we can do and finish the run together. I will not break my personal best whatsoever (not in my current form anyway), but it doesn't matter at the moment.

In fact, if we managed to successfully to complete this night run, I'm thinking of convincing her to do Powerman Malaysia. I may need to downgrade to do the sprints with her instead of doing the full distance race, but again, it doesn't matter. ;)

Wish us luck for the Energizer night run. For my friends doing the race, good luck to you all too. See you at the starting line. And please proceed first OK. I'll take it easy this time around.

Le Tour de Langkawi - S6 - A different perspective

Firstly, congratulations to Anuar Manan for being the first Malaysian rider to win a stage at LTdL, ahead of an international field. What an effort. This is the story of watching the peloton from the roadside.

Saturday morning, was at a petrol station nearby my house. Along the way, noticed so many traffic police personnel stationed by the roadside. Was thinking, maybe some politician coming to visit the area or something. Then suddenly it crossed my mind, LtDL! Was not rushing for anything, so decided to wait by the roadside to watch the peloton ride by. The peloton had being passing through my housing area a few times previously, on their way up to the enormous climb up Genting, but never actually had the chance to see them live since it always happened on weekdays.

It was really quite an effort to make things go smoothly, especially from the traffic police personnel. They had to manage traffic at every single junction amidst protests and complaints from the stopped motorists. It’s very easy for arguments to break over the frustration.I can understand that.

Half an hour passed, still no sight of the peloton. Only the motorcade provided some entertainment for the patiently waiting onlookers. Talking about onlookers, it was surprising to see quite a large group actually standingd by the roadside for the peloton. Even though some of them looked like they had no idea at all about a cycling race. I believe the support due to Anuar Manan's win the day before.

After about an hour, the peloton passed by. Only one rider broke away from the peloton, the rest were in the big group. It took all of maybe 30 seconds or so for them to pass by. For all the effort and time waiting *sigh* A lot of effort required for the organization of the race. I would say hundreds of traffic police were involved. Maybe possibly 40-50 police outriders on high-powered motorcycles plus around 7-8 more police vehicles. A support car each for all the participating teams. Three neutral support cars with spare bikes on the roof. Two neutral service cars. Three proton service cars to provide maintainenance service & spare parts for the cars involved in the entourage. Three spare cars for replacement of the team cars. Two ambulances, an accident support vehicle, two police command vehicles, plus even a mobile radio communication repeater! Just can’t imagine the cost (and carbon sourced energy) involved for that.

And my list above is not even exhaustive. Those are the ones that I noticed and remembered. It’s quite ironic really considering cycling is one of the most environmental friendly forms of transport, but the race itself would have quite a big impact to the environment.I don't think the event can become a 'carbon-neutral' event soon. They'll need to plant lots and lots of trees just to compensate for fuel usage alone.

Don’t get me wrong, I’m a cyclist myself and fully support for the event to continue. But I just think better ways must be thought of in terms of the organization of the race.

My new running companion!

That would be my phone!

Recently bought a new Symbian S60 based Nokia phone. One of the reason is this software: Nokia Sports Tracker

The main screen

The software uses the phone's built-in GPS receiver to track my run. It can track my running route, time and distance. At the end of it, it can show vital information about the run, average pace, total distance, lap times, steps taken, calories burned etc.. etc.. even the route taken for the run. Suitable for those who are into the sciences of these.

Workout summary screen

Workout details by laps

You can see how your speed progressed through the run

Even a map of your running route!

It takes guessing and manual tracking of runs out of the question. So there's one less thing to worry. All info logged then can be reviewed from the workout diary which tracks all the run completed. The info can then be uploaded to a web service by Nokia for us to share with the world, although I've yet to try that. Even better, tt can also be used for other activities as well e.g. skiing and cycling. Yet to test it for cycling. But I'm sure it'll work like a charm.

The only thing I wish for is ability to monitor heart rate, then that'll be perfect!

For those who have a Symbian S60 based Nokia phone and love to run, this is not to be missed! Search for it on Nokia's ovi store. And the best thing of all, last time I checked, it's free!

Powerman Malaysia 09

As per my previous post, Powerman Malaysia 09 was last Sunday. Again, held at Manjung.

The day started early, 5:00AM since the race starts at 7:30AM and I stayed more than 20km away from the start line. The result of late booking and undecided of doing the event.

All smiles before the sufferings...

11km run
Was very nervous right from the start. But met a few familiar faces although most of them are now much leaner, with their consistent training. Out of a sudden, the race was gunned off. Some were still chit-chatting at the back of the pack.

Right in the first few hundred meters, I was drifting towards the back of the pack. In my head, I just wanted to keep to a comfortable pace and complete the race. I wasn't racing anybody else, except myself.

A few of the elite athletes even overtook me before I started my 2nd lap, which was a clear indication of being slower than last year. Nevertheless, managed to sustain the run till the end without stopping or walking. Consumed only a pack of Powergel albeit a bit late into the run.

Time - 1:09:13

T1 Transition run-bike
Just took it easy. Not rushing. No incident during transition. Out of the area in 2 minutes 22 seconds.

On the way out to the bike course

64km bike
As usual, my favourite discipline. Right away was overtaking a few competitors. Was doing a steady and easy 30+km/h, with no intention to push. Planned to save my legs for the last run. Even the various climbs over the bridges was surprisingly easier than I thought! Overtook many others on the climb. But was also overtaken by an elite athlete no. 002 on the bridge.

My cyclometer actually read 33+km for the 1st lap. But I was off for the 2nd lap. Still maintaining good pace at easy effort most of the way. It was only on the way back in that I felt slight cramping in both quad muscles, especially on the climb. But managed to keep it in check.

Ater a long 66+ indicated km, entered transition.

Time - 2:06:41

T2 Transition bike-run
Again, took it easy. Very tired too by then. Took 2 minutes 14 to get out of transition.

10km run
Tried to jog the first few hundred meters, but cramped both quads. So had to resort to walking. Still had about 100 minutes to finish the last run. So targeted for 10min/km pace to ensure of qualifying.

Both legs felt really hot under the scorching sun which doesn't help with the cramping. The route was almost open with only tall trees lining up on the sides giving the slightest form of shade from the sun.

Virtually walked all the way to the first water station, 2km away. At the station, totally drenched my body with mineral water. Also on my thigs to try to soothe the cramps. That did help! Immediately afterwards, felt a bit more comfortable and started to jog-walk a bit. So I devised a plan. Walk through the shady area and jog through the hot patch. At least, I wouldn't get baked for too long!

After the 1st lap, I was 8 minutes inside my target time! The plan worked! That gave a me a renewed motiviation. Continued with the bathe-at-water-station, jog-at-hot-patch & walk-through-shady-patch routine all the way.

Suffering!

Nearing the finish line, still can barely walk. Anis was waiting at the finish, with the finisher's medal, passed to her by the man in charge.

Run time - 1:24:10

Total time - 4:44:43

Completing the race!

I was 15 minutes off my last year's time, but I was not worried. Considering the amount of training I had this year to last year, I was satisfied. Yay! ;)

All smiles and relieved after the race

Powerman Malaysia 09 - the summary

The burden is off my shoulder! Powerman Malaysia was last Sunday. In short I managed to finish within the 5 hours cut-off time, barely. My watch time says 4:44:44. 15 minutes slower to last year's, but with the amount of training I did this year, I can't ask for more. Being a classified finisher was more than good enough.

I'm so happy!!

Me at the finish line! Thanks my dear Anis for the pic :)

More detailed info to come...

Wish me luck!

Powerman Malaysia is TOMORROW!

I'm all pumped up and nervous at the same time. But I'm just sooooo busy nowadays. Last night was in the office till 11:30PM. Only managed to clean & lube up my bike last night at 12:30AM! And as of writing, 11:00AM Saturday, I'm also in the office. Well, what to do.

My race kit

Hopefully I can get enough rest tonight so I can be ready for tomorrow.

A day at Putrajaya 2

Yesterday at Putrajaya, desperate for more cycling mileage, went for a training ride at Putrajaya. Not a good day for me it seemed.

The moment I parked the car, realized I left the socks at home. OK fine, not really a big deal. After I struggled to remove the bike from the car's back seat, had a really disturbing stomach discomfort and really had to go. In went the bike again. Luckily lately I always park right in front of a public toilet for my rides.

Already getting late. Few minutes into the ride, noticed the cyclometer was acting up. My speed was over the place. From 30km/h to 19km/h to 31km/h to 22km/h to 33km/h over a few seconds. It just messed up my average speed and recorded distance. Damn it.

Less than 5 km into the ride, again, the dreaded puncture. It was the rear wheel (again). Stopped and removed the tyre using the tyre levers I just bought the day before. They worked like a charm and it was much easier than before. Every rider should have a pair!

Pedro's tyre levers

On goes a fresh inner tube, put on the tyres and try out my, also newly bought shiny & sleek Topeak pocket pump. Then I found out the valve stem was too short the pump can't lock on the valve! I was damned. A 5 km walk looked inevitable.

Luckily a group of young boys cycled past. They stopped to check me out. And to my luck, one of them had a long stemmed spare tube. Offered to buy it from him, but he refused. Just ask me to exchange with my short stemmed tube. About 5 minutes and a handshake later, thanked the group and made my move. BTW, the Topeak pump worked well and managed to pump higher pressure than my previous Zefal ASV. Very small in size, yet very efficient. The cyclometer then continued to act up and was so fed-up I removed it.

Topeak Micro Rocket ALT

But the string of incidences wrecked my motivation. After maybe 15-18 km or so decided to call it a day and retreated back to the parking lot.

A really bad day it was indeed.

10km @ 1:05

What a training run! That was on Saturday night, 4 laps around Titiwangsa. In streaming rain. It has been sometime I did that kind of time on a training run. Not just that, lap times were

17:27 - 16:44 - 16:01 and last lap, 14:56!!!

It was ages since I did a sub 15 minutes lap around Titiwangsa! Great run!

A day at Putrajaya

Last Sunday, went to Putrajaya again to cycle. Really desperate for cycling training nowadays. Was enjoying it. Weather was nice, my legs felt good, my cyclometer was working again. But right before reaching 20km, the dreaded puncture!

It was the rear tyre. And due to the cheap Panaracer tyre, it took me like 1/2 hour to change the tube. Wayyyy too long. If it was a race, the race would've been over already for me.

But I managed to change it anyway, not without very, very sore thumbs. Completed 47km averaging circa 31km/h, not bad considering the hilly terrain. Have to find solution for the problem. May need to buy new tyres or maybe re-tape the wheels.



Luckily the saving grace after that, discovered an Autocross event in Putrajaya. Spent another hour or so watching the event. Now I know where those small modified cars do their stuff. It's in Autocross event where big cars are not really suitable for. No wonder I seldom see them at Sepang track.

I took some video using my phone, but the quality was very bad, they're not worth to upload.

Training update - Powerman 09

Powerman Malaysia is less than a month away and my training is still in haywire.

Last week, only did a total of 18km of running. Shorter than the distance I have to do on race day! And then last Sunday, finally managed to drag myself out of bed and drive to Putrajaya to cycle. But the moment I reached Putrajaya, this awaits me:


Dark cloud all over. In the end, had to 1 1/2 hours before it started to slow down to a drizzle. But it was worth it. Have no idea of the distance since my cyclometer died. But covered quite a number of climbs.

Last week also bought this:




A new pair of running shoes since the last 2 years or so. It's a Nike Pegasus 25, to commemorate Pegasus' 25 years history.

BTW, a tip to buy running shoes, especially Nike. Never buy current year models. Last year, the shoe above was priced at RM349. But now, it's only RM210 after 40% discount. This is how I buy all my shoes. Always buy last years model, at steep discount. Not that there's a lot of improvement with the new model anyway.

Hopefully, the shoe will see the start line on 8 November!

Desperate times, require desperate measures...

bought yesterday...
Horley's Ripped Factors. This is a protein formulation enhanced with fat burners. Well, as you might guess, one of it's purpose is to lose weight! Protein is to assist body recovery after an excercise session and this formulation is special that it also contains fat burner. So it's kinda 2-in1.

I need both. Need someting to help me recover quickly after all my sports activities. Feeling a bit lethargic and lazy lately. And my weight is not going down as quickly as planned, so decided on this.

Not cheap though. A 1.32kg tumbler is good enough for only 40 servings @ about RM8 per servings! It better do work! Luckily I can claim this from my benefits under supplements category hehehe

So at least, next time if this do work and someone ask me how do I lose weight, I have that 'secret potion' that people always expect me to tell them hehehe

BNM vs 12 year olds

Yesterday, we had a friendly squash match between BNM's players and some 12 year olds from SRAM (squash equivalent to BAM for badminton). These boys are Malaysian future in world squash.

To be frank, I was very, very amazed looking at their ability, skills and determination. They really CAN play! Despite of their small size, they gave a hard time for our players and some of BNM's players are Division 2 and Division 3 players in KL League! I didn't play yesterday, but to be honest, I doubt I can win against them. They really are THAT good!

And their determination is solid. They really played it all out even it was just a friendly match, against unknown, albeit adult players.

I say, kudos to the boys! Keep up the spirit! Rule the world 8 years from now.

A night at Titiwangsa

that was last night's run. Great!

That marks the start of the season for me. Pace and timing is immaterial at the moment, considering the shape I'm in now. But the fact that I dragged myself out of the house and did 3 laps around Titiwangsa non-stop is already good enough, for the moment.

Let's see if I can keep myself motivated until November. Must try harder.