Recent update of all running activities

Its been quite long i didnt update anything else,and most of it been done by Wong,thanks him of all d effort been put.So here i would like to mention whats the latest update of event that going to joined by kakithoners.

UTM Night endurance will be held at today(thursday)night 9pm near equestrian there whereby you have to run the loop of 1km+- for 1 hour and winner will be the most loop completed!All kakithoner have to join it.

Then will come the Padang Penembak Klang Run of 15km.I and Wong will join it,this will be my first time to run in Klang area.Hope everything going smooth.

Month of January will be 1 of the busiest month whereby every weekend/saturday we will have to go Stadium for the track training.

Then come the UTM Duathlon Challenge which i will have to think twice of the date of 23Jan where we will have MASUM training camp that crash to it.

End of January we will either joining the Kl relay or track meet which been required by Unit suk director zzzz..

Another interesting event that will be held is energizer night race 2010 which will be held in March,get more updates from here

Last,i hope u guys not just get d infos here,but do go n search by urself about other event or activities which i didnt mention here

Malakoff 12KM Pictures

Hsiung sprinting to the finishing line

Chin Chun cruising down hill

Chin Chun with his lucky trophy

Malakoff 12 KM

Firstly, i would like to thank Uncle and Aunty Moey for the morning ride to the running venue and also helping us to collect our bibs, which really lessen a lot of hassle for us. This time, we ( chin chun and hsiung) travel to KL on bro Ho Inn's car, so save some travel fees lo, hehe.

i had ran a 12km run on 15 of november, so today run will be a benchmark to gauge my training efficiency during my holidays period. Again, i tumpang a night at my sister'place and enjoyed a great meal and nutritious breakfast which really motivated myself to run a good race.

before the run started, i feel abit of stomache just like during PBIM, so my confident was shaken abit and i just dont have to urge to try to get to the front for starting (our captain always advice us to stay in the front for starting).

when the run started, there were lots of people in front of me, so i just take it easy and let the crowd to disperse, as i continue on, i told myself that no matter what happen i should give my best or else i gonna regret it later,there is no way i gonna let PBIM history to rewrite itself again.

my confident grew, when we all started to climb the 1st slope, that is when, i can sense that i keep on overtook other runners while i saw the other runners abit struggle to finish the path(actually i also panting heavily during that time).

slowly i get back to my usual running rhythm, and my speed increased gradually. Each time when there is a hill, i will attack it and widen the gap with all the other runners, i just take it easy while cruising down hill. this prove to be a very fruitful effort as i begin to open up a comfortable gap for my self to continue the race.(thanks to Wei Xiang for the effective hill training)

when i already finished my 2 loop of running, i continue to run straight for the 3 loop(abit blur already), luckily i sense something was not right and quickly turn back to the right path and i saw few of the front pack runners but it was too late to chase, even so, i still speed up until the finishing line.

This was a very lucky race for me as i manage to get cash voucher to buy another running shoes. there is still plenty of space for me to improve and i will surely learn from my mistake for this run. i should not let the external factor to affect my run and hopefully for future races, i can improve on that area.

The Right Moment

I think we all have the self doubt on whether we could make a breakthrough in our field(in this case running)
Often, we will wonder, why we should go through all the hassle and pain of training while other people just hanging around, enjoying their life pretty much?
well, we all run for different reasons, so there is no definite answer for the above question.

"When it's all said and done, and you're looking back at your life; wouldn't you want to say that at least you took a chance?" (courtesy from http://www.motivation4athletes.com/)

After my degree years, i would rather tell myself that i have at least given it a try (to my best effort), than just lead a typical student life, accept the fact that we are too old to be an accomplished athlete(the mentality of the community nowadays), waiting for the right moment or some kind miracle.

now is definitely the Right Moment !!!

just need to keep on the faith!

Pictures for Klangpacer run4it and NB run

thanks alot to Aunty Moey for all the pictures

from the left, Li Ting, Sylvia (with trophy), Uncle Moey and Wong

Wong running to the finishing line


With all the other runners during NB run

Starwalk 2009

The event which been held for many years,its 1 of the premier sport event in Penang.i been joining it since i was in my standard 6,as i said before its kinda family event which have alot of fun game after u cross d finishing line.For d information,d organiser never make any new design of their medal or tophy since long ago(if i not mistake)coz their intention is not priority in d prizes but d happiness that all participant can get especially during d lucky draw session.

This time,Ah Hsiung is coming all d way from Sarawak,i think it worth him all the thing that he had won in here,ha!Yien wei coming back frm Thailand join together with me as well.The fact is i didnt rerally train alot of d walk,so finish is a poor time been something quite hard to avoid for.

10km,and i walk cautiously esp last few km,just before i going to finish the line suddenly 1 malay guy overtook me,its just kinda i never expect de,coz i never hear his walking sound then Hsiung follow behind me as well,fuh!Then both of us look at the on the spot results which we got inside top 10,then few min come Yien wei,he finish it but with d injury leg,kinda serious de....

We waiting for the results...Chan name been in 7th(1hr 2 min),Hsiung in 6th(1Hr 37secs) then come a guy name Wong (1 hr 36secs) then bla bla bla.....how come no my name de?i thought,once again i m dq?so unlucky meh?i knew that all d way i just use d right walking strategic.Then i wasnt satisfied go down to double check...Eh...d 5th walkier no is exactly mine,but d name is other person!Very strange n rediculous...then come another indian also complaining about d condition same with me...he got 2nd but chinese name...

After all d problem been solve of which i got d 5th but another headache come agin is the prizing givingaway of which every year d organiser just never improve in this area.'Kelam Kabut"is what i can describe,come on,so many categories u put 1 guy cater for men category 1 for women?Pust some more people la..plzzzzThen come to d hottest of d event which is d lucky draw...nothing that we get...but we utilise d voucher give for us go for d spa session of which masaage session of head n shoulder that cost rm55.After all d sacrifice put by Hsiung is wellworth with the placing he got,he must be d happiest 1 among us..haha!The 3 musketeer from kakithon...

PBIM Cert...nice 1 n informative!

Sharing from Li Ting (Klangpacer run4it and NB run)

Li Ting has done very well for her 1st two races, hope she will continue to work hard to improve herself, lets hear her story.........

Klang run4it

Early in the morning 6am, I trouble my friend hui theng fetch me to stadium sulaiman klang where near to her house. As this is my first race..i m super excited, especially when saw so many people there..Besides that,this is my first time met with aunty,uncle Moey n Sylvia.they are really so nice.
Luckily, Sylvia and I both small small one,manage to pass through the crowd and stand at the first row.Uncle said this will easier for us to start the run. At this moment, I just realize I had done a big mistake!!! I forget to wear my watch!!! What to do..i never run 12km,dunno estimate the distance nor how to divide my energy well..
Organizer got told us there will be a water station after 4km..but..i run..run..run..wah..why water station tak sampai sampai..we already saw the road there write 4km but..bayang of the water station pun tak ada..my goodness..at this moment..i feel so confuse..I wonder why I run tak sampai 4km but I feel tired already..so I slow down, coz thinking of I still got 8km to go,must keep some energy for it. And those girls start overtook my one by one..haiz..this is the result of dunno divide energy well.. 
During the run, I got ask a uncle beside me still left how long to run..then he answer me “jia you!jia you!” and he suddenly speed up..haha..then I ask another aunty..hehe..that aunty answer me with -- her breathe sound..haha..and I give up to ask and continue to run with the same pace..When I reach the point where they give us ribbon, I realize I cant keep energy and run with that pace already,so I try my best to speed up a bit. After that got a board write 1km,so I try to speed up lagi(but this pace still slower than my beginning pace)..around 500m before the finishing line, cc come to tell me still left a bit only, tahan and try to speed up until finish..that time I really pia to run as fast as I could already,haha..success to overtook 3 girls lagi..
Really thanks God that I can finish my first 12km run..although I get no14,no prize lar,I still very thankful and learn a lot from this run..

New Balance 5km run

Two days before this race I get fever, sore throat,cough..but thanks God I recover very soon and I only cough and sore throat which I already use to it.. really thanks to family Moey,with their help, cc n I get to register to this race and go to selangor turf club.
We arrive there at 5pm (race start at 6:30pm)..hehe..a bit early..but it is good coz we can go toilet without stress(klang run4it we wait for >15min for toilet!!)..and we can do stretching puas puas. When we do warm up, I already pain here pain there..I had no confident to run this race at all. This time, sylvia and i are not so lucky to get the place at first row. As soon as “PON” the hon sound..wah,so daksyat!! Those people behind us push us until we almost fall down.
First time run 5km race, I have no idea on how to run, how fast I should run at the beginning and finishing??dunnoooo…I just try my best to run and let God handle the rest..haha..Finally,I get an unexpected result. The distance is surely less than 5km, coz I know my ability and my timing. Anyhow, thanks God and Glory to the Lord as little newbie as me can get 1st runner-up in this race.. this is truly because of God bless. Furthermore,not much people join in this run lar..haha..

*picture will be uploaded soon

Race Report For Klang Run4it 12km and NB run 5km

Sorry for the late update, because of the slow internet connection at my home. Both me (Wong) and Li Ting have joined Klang Pacer Run4it on 15 November and New Balance 5km run on 26 November.

Firstly, I would like to thanks all the people who helped us until we were able to compete in both races. Thanks to our captain for sharing much information about running with us and also training us every single day. Thanks to Uncle and Aunty Moey for helping us to collect our bib, provide a very comfortable ride for us and also the carbo loading meal after the run. Without their help, we will certainly be in much hassle to get and return from the running venue, Uncle Moey also shared a lot valuable insight for youngsters like us to learn. Thanks also for brother lip voon for fetching me around Taman U to settle the payment. Lastly, thanks to all our friends who provide the support for us to learn and improve ourselves.

Since this is the first run that I have after about 2 month of training under our captain guidance, ong, I am very eager to test where I stand against the other well experience runners.

I have a great night before the run as I stay at my sister place one day before and she cooked a very wonderful meal for me and also prepared a wholesome breakfast for me before the race.

Since I don’t have a watch for the run (my watch was missing as I removed it after training and left in on the L29 bench), I made a target for myself, to stay on the top 15 and had my time recorded by the organizer.

The race is well organized, as they provide sufficient info throughout the race to let the runner keep track on the distance they have covered. The distance marker is clearly seen and I make the best use of it to divide my energy wisely.

During the last 3 km, I started to pick up my speed and overtook some runners that I have never come close before in open running, this excites very much and I keep on to speed up gradually.

Finally, I completed the race in 51min+-, position 16, and one place short of my target. I vowed to prepare myself better as the experience taught me a lot of things such as to improve on my endurance and be more focused during race. There is still plenty of room for improvement, hopefully I can have a better timing in Malakoff.

For NB run, I also set a target for myself (to target some of the front pack seasoned runners). I followed the front pack closely almost the entire race, but when the organizer gave us the ribbon during the run, my mental went downward because I am quite exhausted following the front pack and something in my head told me that it is only half part of the race that I have completed and I really believed it for a period in the race, so I slow down gradually, and the front pack started to pull away from me. Somehow, I knew I will be regretted if I don’t give my best, again I try to speed up (ignoring all the possible thought that I might can’t keep up the pace until the end) and follow the front guy, by the time the group has been extended in a long line. I try to run faster gradually and overtook some runners. In the end I finished in position 10 , with a timing of 17min+-. The front guy is just a few steps away, but it is too late to catch up. Actually, the pack of runner that i presume to be the front pack, are not the fastest pack. There are few runners(top 3) who are so far in front, until i cant get a glimpse of them during the race. There is still a very long way for me be to run side by side with that kind of runner. Another great experience that I will treasure and try to learn from my mistake. The actual distance is around 4.35km only.

This new semester, my target is to follow our group training closely and hopefully can run side by side with our captain, not just follow from behind anymore lo. Hope all kakithoner will prepare ourselves well for future races and strike to achieve our ultimate goal.

Kakithon Is Getting Bigger, Welcome to the new member-Li Ting

Lets hear what our lady runner has to said about her feeling joining kakithon

Li Ting, the little girl on the right side of picture taken during Klang Pacer run4it on 15 november with Uncle Moey and his daughter, Sylvia(thanks alot to Aunty Moey for the picture)

Goh Li Ting is a weird girl, I think. The surrounding tell her, a normal girl should stay in the room(so that you wont get darker), a normal girl suppose to like shopping, … should like to wear heel…. But..I like outdoor activities, I like adventurous, I like sport…and, fortunately, I met kakithon in UTM ^.^
When the first time wong ask me to join this group, I feel tak layak, imagine that all of them so “keng” (handal) while I don’t have any achievement, and I scare to become burden to them. Finally, I join in as wong said no need any achievement, just need a willing heart ^^ At a wink of eye, I had live with kakithon for one semester lu…I gain a lot of knowledge, experience, happiness, and also leg and muscle pain. Besides that, I get a lot of “first time” from joining kakithon.
Hehe, I get my first gold medal in sport at utm duathlon challenge 2009..I strongly believe, without training with them, I sure cant have this little achievement. Then, its my first time experience crazy LSD ride that almost take my life (haha, not that serious lar)..luckily that time ong n lim kor safe my life, coz they push me and say “cold joke” under the very very very big sun..
As ong always said, we are a group, no need to say thank you nor sorry..so..i just keep my thousand thank you and sorry inside my heart and don’t express here la… I will never know how much God had put in me if I never try. When I start to join in this group, I m amaze that I can do many thing that out of my expectation…Frankly, I m enjoy and happy to training in this group..What I learn the most is not only the running skill but also the good attitude, their not selfish heart to teach me, wait me.. Kakithon’s training is very flexible and never force us come for training, from here, it train me to have self discipline to go for training without any excuses..long distance running really need very high self motivation, there is still a long way for us to go, and I believe, when we running in the group, we can go further..



*just want to said, WelcomeX10000

*hope we can help each other to reach our goal

New Year/Semester Target

I think previous year i didnt ask any1 of you to be really look through what exactly that you want to achieve in that certain year.The fact is that this is a very important thing that we shouldnt miss as it can spurs up our spirit so that we can aim at it n try our best to achieve it.

First to start your mission at the beginning of the year,you have to think wisely n plan d target according to ur limit or strength.P/s : Do not target something which really tough to do at,for example : you now study in local uni and ur standard is in MASUM but you target that certain year to be in Olympic team,do u think can it be done???d answer is can....UNLESS ...u suddenly become superhaman or ur increase ur training tremendouly which sometime we call as unbelieveable!U think this tower very high???Look closely again......it wasnt what u think that high after all right?Fikir-fikirlah...

Second,when u plan ur target ad,u will hav clearer way to follow rather than blindly do anything that you like!Lets say you already known that certain races will be held in coming year,so you think that last time you wasnt doing very well in it,so do set up ur mission to better it in another year!I myslef is an example of which i wasnt doing well in my first MASUM but better it in second MASUM so what r u waiting for?

3rd just give u all little bit of guidance since i noe abit of u all(kakithoners) strength.I think by giving example will b d easiest way.Again i take myself as example then may b get connected to some of you.
K,frm this december,i will hav my major event which Penang Starwalk 13rd dec,so i plan to finish is without any disqualification of which i fear d most in each year n hopefully in top 10 in men open.In fact dis target almost d same with each year i set in this event.Y???Coz i wasnt really a gud walker,n my walking traing been very very less only 2 week before d race,so how you expect me to do well???Then i will once again target d KL Towerthon,apart frm achieve our top 2 target in Uni group,also hope to get gud placing in individual category.As 4 u guys,improving ur time very important coz i noe that all of u still have way to make it a gud time,by d way i hope that those already in our elite squad de Kakithoner can reach sub 16mins in dis event,i noe that it wasnt easy but never try never noe,right??

Thn come d MASUM,a event which very tricky for almost all of us,i hope next year MASUM will comprise of more Kakithoners,this is important as u cam gain more experience fight with those SUKMA standard guys/gals that hav different strength with those open category.Thn u must really choose a suitable running distance that suit u the most,only then can make sure you hav higher chances of getting what you want to achieve in!I think theres still quite alot of races will be coming after MASUM,but i want to stop in here ler.Coz i wan u guys/gals to continue of this topic.So d first lesson of new sem already start ler.The topic is the title above this post.So do plan n prepare urself whn u back UTM.Whenever got d chances will ask u all about it,n those tak tau jawap punya...hehe!u better jaga-jaga!;-)

The Importance of Family n Support

Erm just to share some of my experience during this semester break whr i m staying in hometown n working.Coz Penang is far away frm Johor,hence i just seldom back home mostly during new year/mid year semester n year end semester so total is 3 times.

So whenever my frens are going back home i will jus perli(kinda joke of homesicking of a person)them.now i alrd felt such condition and i think frm now on i will think twice whnever wan to 'perli'again ha!

Jus by shorthen d story of y i think about all this is really important frm our own family n their support in all our daily task.Before i back to home 4 d year end sem break,mum ad promise that she will b in home n 'serve' me n my frens that coming 4 Pg Bridge Marathon.I think serve jus not an ideal word that look so bad.Anyway jus leave it.So whn i want back frm my Kuching trip to Pg,she told me that her boss want her stay n work longer n d time whe will b back is around 2nd of Nov.As for me its normal alrd n i get used to it ler.

After finish d PBIM ( Pg Bridge International Marathon) i go 4 working of which need to work almost wholeday of 10-10pm,not so tired but i need to stand all d time n serve d customer.Anyway whn i back home cant get to taste mums cooking is what i lack for.Days by days i getting kind of feeling in my heart but i still ok with it.Then 2,3days before 2nd Nov,she called n said that she wont b back in that date but to delay it till 16 or 17th Nov of which i will b back to UTM at new sem at 14 th Nov,so meaning that during this sem i wont get to c her at all zzzz...and at that moment i just felt that the importance of our family!You can get away frm all this n that but you jus cant HIDE frm it!

The fact is that mum wasnt really support me of joining running activity although with all these results that i had won,but i noe that deep in her heart she still love what i m doing at.If you look at other example like Nicol David in her squash career,her family is 1 of d top reason why she can achieve so far!So by now on,you guys n gals really need to appreciate of what been given by our parents,they r our best companion/fren/pal/ n mum dad!

Sarawak International Triathlon 2009

My first triathlon. Very glad that can finish it safely.... first time swimming in the sea and also first time swim for so long distance.... ha... After the race feel that my legs aren't my legs as nearly cant feel it..... but it was a very exciting and fun race although i didnt get any placing. Achieved my mission already, that is to finish the race safely. ha....

This event is an international event, so more than 12 countries are involved in this event, such as South Africa, Japan, UK, USA, Hong Kong, Macau, Brunei, Australia, Singapore, Germany, Canada, Sweden, Venezuela, Czech Republic, Bolivia and Malaysia.

Really learnt a lot from this event, especially the 2 transitions in the event. First transition is from swimming to cycling, i was number 5 from behind as my swimming is very poor, many of the competitiors are swimmers. Luckily before this i searched and watch from you-tube bout the transition area, have to prepare many things there such as towels to wipe body and also feet, helmet for cycling, shirt for cycling with number on it and water to clean the feet from sand. It took me quite sometime to dry my feet and wear socks and shoes, what i learnt from the pros was that most of them didn't wear socks, but im afraid if i dont wear socks i'll get blister. The second transition is not much a problem as i was using same shirt and shoes, but after the swimming and cycling, most of my energy is gone and i really felt couldnt breath and run anymore.

In the running part, although it was just 5km, but i couldnt perform well like my training, i took around 32 minutes to finish the run, compare to when training i took around 26 minutes. My cycling caused me couldnt perform well in the running as i struggled very hard while going up the hill when cycling, i still cant master the gearing part; of coz using an antic mountain bike is another reason why i struggled. ha....

Overall, it was a very great experience for me and what i got is worthed what i payed for. With RM 60, i got a t-shirt worth RM25, a swim cap, finisher medal, power bar product and buffet dinner worth RM30, and the most valuable of all is the experience of swimming in the sea. ha.....

Pros n Cons of PBIM 2009

Heres the photoes being shot by organiser of PBIM,and i m quite satisfied with it which quite similar to Adidas Sundown Run
in Singapore.I would like to comment some of the pros n cons of PBIM 2009,if theres any mistakes or ur different ideas do not hesitate
to post ur opinion to me.

May be i post the article too fast without think twice about the race outcome of PBIM 2009,anyway i hope that with my post here will really help those either newbie or inexperience in our local running races.
Let me show out the pros of PBIM 2009 first:

1)Before the race,i think that the PG government been doing great enough of the pre race introduction and also when the bridge will be closed for the event.You have to know that such imformation is really important either to racer n non racer!Wong run steadily in hismaiden PBIM finishing!The fact is he sakit perut!....

2)Ya,its been sharp enough that the starting time of each category!This is what we runners want about!
3)Convenient facilities toilets been provided to runners before and after the race,Thumb up to the PBIM 2009 organisers!This i really have to tell u that not much running organisers in Malaysia can provide such a good sanitary service.

4)Water stationimprove alot as compare to last year,even for my half marathon,i can sense that atleast 4,5 water station been provided to me even banana station as well!I wasnt really show out my finishing style,always look at my hand watch zzzz..

5)Wow!i love the way PBIM Organiser start d event by hitting the chinese drum and half way through the bridge also with d drum that can really spur up our spirit during running!
6)I run for half marathon,so is it correct distance?I didnt use any GPS eq but i quite sure that the event is in 21km distance which close to the real half marathon event distance.

7)At first the organiser wan use the lousy method of lucky draw by asking all the no. but after discuss a while they tend to use the easy 1 by publish on the announce board for those lower lucky prizes,good!Lim kor finishing,nice hand work out!

8)Organiser good in capturing the photoes for participant,i love this 1 very much!
9)Uncle Moey told us that he got comment in Facebook of PBIM about the design of medal,and they really keep up the promise to make a nice look out medal rather than traditional colour which is blue,white n red.
10)Championchip,the running chip given free to runner,i love it!As organisers say as souvenir,never been before i got such item to be kept!


Ok,now its about the cons:
1)I dun really like about the parking area provided by queensbay area there and also its been quite messy right after 12am as alot runners coming in whereby the guard wasnt really control well about the traffic.I got heart some of my fren coming late need to ppark their car at Kristal Point which is 2km from starting point!
2)a little bit of confusing about the running distance whereby the signboard wasnt really showing the true distance,its a little different from actual 1,for example when we U turn at the bridge the signboard showing 10km and at that time,i clock 40min+i can really sure its wont be that fast that i run,i think most probably is 9.5km nia.
3)Banana station?Aiya,they giving it half way during the running course...cannot leh,its actually not suit for it,its either before the race of after the race.
4)Prizing giving ceremony wasnt good enough as they make it after lucky draw which all the crowd getting home!
5)I just felt that by providing a bottle of water to runner during half way just too much!In fact d organiser waste quite alot of water/bottle in this event,during running course they provide ccup of water been good enough already!
others>?can comment about it or continue my post if you want do so coz i may miss something else especially during race kit collection.

P/S :above all are kakithoners that joined the race,paiseh(sorry in hokkien) i put 2 of my pics inside,hehe!I just wonder d pic abit same with my Sundown race...

PENANG BRIDGE INTERNATIONAL MARATHON 2009

PENANG BRIDGE INTERNATIONAL MARATHON

This event is organized by Penang State Government every year. 3 kakithoners which are Ong, Wong and Lim took part in half marathon (21km)...

The run start at 2.30am for where full marathon category kick off the race. Then followed by half marathon, an hour after the full marathon start. The quarter marathon and fun run are the categories start last.

Ong, at the very beginning already run as lead for kakithoners, followed by Lim and Wong. Ong appear to be in the 19th palcing with time 1hr.33min, Lim in 73rd with time 1hr.47min while Wong who experienced stomach ache completed the 21km run in 150th with time 1hr.58min. Total participants took part in half marathon are 2800 people. Ong and Lim had did their personal best (PB) time in half marathon...Congratulation to them for completing the race...

More updates will be 。。。。(Written by Wong if i not mistake)
___________________________________________________________

Heres my update(Ong)
I had been less online for these few days all because of my current condition of working everyday frm 10-10pm and my home also dun have internet connection anymore coz the phone line been damaged quite long time,and my parents decide to cut the line.

So i been prepare for the Digi dial up line connecting thru bluetooth of my Hp and my laptop.Lucky today i manage to settle it.Although the line very slow but still enuff for me to upload something else at here.

Both Lim kor n Wong been first time joining the PBIM,so me as host really thnks that they willing to travel such far to my hometown n join with me in the race.Anyway both of them didnt really stay long in my home as they back early.

This year been 2nd time the opposition government taking up the task to organise the PBIM,As i heart alot of comment about the first edition of PBIM last year,so joining it in 2nd year will be alot to watch out.

3 of us joining the Haf Marathon,a race n distance i fear the most,y?coz i x pandai dalam distance ni lo.I more to 10km running rather thn >20km running,somemore i just back frm my holiday in Sarawak with my coursemate for 5days staying there without doing any training!Got la,once oni hiking up to the challenging Gunung Santubong!So i think for PBIM,I may well outside the time that i wanna achieve.The fact is in PBIM 2009,I didnt really target anything else,for both time n postition.As i knew i been doing really bad in the last time PBIM few years ago which around 1hr 45min + if i no mistake.

Thanks god that after all my training of mileage in UTM been fruitful that i didnt really discover it.K,let me continue about the race start at 3.30am sharp,the PBIM orgaiser been doing great that provide all the facilities to runner such as toilet which cater for all of us n the sponser booth all just around the corner with the starting line.

I meet with my BM Leoapard frens as well,they all been well prepare for the race here.Thnks to Yap also 1 of my BM leoapard fren that help to take the no. n vest for us.I think by oaying RM40 is worth enuff for us as we getting the Brooks vest which can worth rm20+.3 of us been reaching Queensbay mall at around 12am right after i finish my restaurant work at Chai leng Park.SO we jus had around 1-2hrs time to take up the nap.

As usual i can c those familiar faces before n after the race.Right after the race start,i just follow tightly with Ah Koon 1 of my Leoapard fren as well.amazingly when we reach the U-turn of 10km,my time was 40mins,wow!thats fast! its what i think about when reaching there.Anyway i didnt really bother much about it,jus continue to run and i feel really really good,just dunno why,i think may be coz of my mileage training 5days in a row during my exam week!I knew that my weakness point and just hope that it didnt really occur back,luckily it only occur at the time of around 1hr 15min,so i hav few more mins to improve my timing.

The fact that i think that i might well achieve below 1hr 30mins,its been already too late coz of my poor fininshes at last 4km.Anyway i really thnks god for giving me such a strength to finish my best ever Half marathon n i getting love to this event haha!I manage to capture lim kor pic but its quite blur,he also doing his best time in Half marathon,congratz to him.He is a busy man,want to train also hard as we only can see him may be once a week nia.Wong finish well below 2hrs,not a good time for him as he feel not nice in his stomach before the race.So hopefully he learn frm the lesson.

After the race,brought them to eat famous food in Pg,as well some interest places,but i can say we miss alot of thing to be enjoy in Pg coz of the short time we had here.Anyway hope all of us getting enjoy to the race n Penang here.Overall the organiser been doing good for this year race!Any of our other member wanna join for next year PBIM?Come on jus dun hesitate to ask me about it.

Mens Health Urbanathlon 2010

An event which i never heart before but i got its new through my email,quite amazing whereby you not only run for the whole 12km but u nid to cross over all kind of obstacle as well!I love that kind of challenge also.It will be held in 31st Jan 2010 in Spore,which i think may join if everything going smooth.More detail check out below here


Some description here:

The first event of its kind in Singapore, the Men's Health Urbanathlon takes endurance racing to a new level of fun, sending you off on a 12.5km run with challenging urban obstacles. Leap over road barricades, scale a wall, jump into a river, conquer flights of steps and fight your way through mud pits to glory!

First launched in 2006 in the US and then UK, the Men's Health Urbanathlon has now made its way to the shores of Singapore. Take on the challenge and put your strength, stamina and agility to the test. All participants will receive a runner's tee, race pack, complimentary six-month subscription to Men's Health and, most importantly, the experience of a lifetime. The top three runners from both the Individual & Team categories will receive attractive prizes. Open to men aged 18 years and above.

Final exam or Training?

I think its been 1 of main concern whenever come to the final exam for each semester that you guys need to face this kind of dillema situation.As a student our main responsibility is study well to get good results which will help us to get first class honour that every1 aim for.

But in the other hand,your shoulder also been stuck with training as to maintain ur performance.Since our group come in with several new faces,its been 1 of d learning process to learn to cope with such pressure.'Being an athlete is special for us' this what our Unit Sukan pengarah said to us recently.You can study just like other students,but you also can do well in sports!So do appreciate the gift given by god as to do well in both field.

Coping with such pressure will drive us crazy if you didnt really manage ur time well.I think the guys out there alrd sense about it.Slowly you will find the way through all these.1 of our very best example is our senior Kak Jiha, being in her final exam on monday morning,she went for Powerman,Manjung on Sunday morning thn come back all the way frm Perak to Johor,and if no mistake she only sleep a while only.Another example is Lim Kor with his very very important PSM(Project Sarjana Muda ) Presentation on monday as well,i and him rush back all the way at 12 midnight frm KL to Jb,actually we went for Perhentian Island Challenge 3 days 2 nights,yet the bus wasnt on time to send us back,You have to noe if you fail in ur presentation : ur PSM burst!That time Lim kor exactly like ant in the hot wok( in chinese idiom)i wasnt sure english been call like or not,ha!

This week also same,before this we planned to go M2M,anyway i cancell it at last not even Powerman to go.Want to noe y?Various of reasons that connected with it.Whenever you wan go for a long trip competition,you really hace to plan well ahead all the basic requirement that you need fullfill so only then you can get through the process smoothly.

I think i ad talk such alot liao.Just remember "learning is a lifelong process" then slowly or 1 day you will noe better and better!

Happy Holidays to all the guys out there


Picture courtesy frm PIC 2008

Saucony Fastwitch 3

Dunno what to say,just kinda curious.I never wear this shoes,never touch this shoes and even never try this shoes at all!But i just kind of like the shoes very much looking at its appearance and design which cater for the racer out there.

So i just search abit of article in the website which hopefully can help me to solve some of the question regarding this shoes.Through my own experience by judging at its design n appearance i can sense that its kinda like the mizuno wave precision wear by ida,Han and also little bit like Chan de Adidas Ozwego.

I dunno whether this shoes will be my next shoes,but its not a new shoes anymore.If no mistake its been out last year.This shoes i can say good for 10k but the website article did mention also good for marathon..Dunno leh,really must try before you wan buy it!1 thing that i really give it added value is the shoes colour which really make me exciting about it.Think more about the shoes you guys can just type its name Saucony Fastwitch 3 to check it out.

Below is some of the article i got frm othe site.Enjoy!

• Brand - Saucony
• Model - Grid Fastwitch 3
• Type - Stability
• Cushioning - Light Cushioning
• Weight - Male 210g Female 175g
• Main purpose - racing shoe

The new Fastwitch 3 develops Saucony's very successful lightweight racing shoe one step further. The mesh upper has been upgraded again to improve comfort, moisture management and airflow. The shoe is now lighter than it's predecessor, but still offers the raceday medial support of the previous Fastwitch 2 Endurance. The women's Fastwitch 3 has good cushioning and just enough support for distances up to half marathon.

Additional Features

MIDSOLE: EVA midsole
i Grid lightweight cushioning
HRC Strobel Board
Dual density

The latest version of the Fastwitch can safely be described as a racing flat for everyone from underpronators to moderate overpronators. (Unlike many racing flats, the Fastwitch is built in both men's and women's sizes.) It includes all of the best features of a moderate stability trainer scaled down slightly to give it a go-fast feel. Despite its flyweight feel and ultra flexible forefoot, it has an adequate amount of both cushioning (high-tech foam midsole) and stability (functional mini medial post and midfoot shank). The highly segmented outsole contributes to weight savings and flexibility, but a few testers noted it resulted in a bumpy toe-off. For many, this could be the perfect marathon shoe.

P/S to look closer to the shoes you can view this website :HERE

Sem break training for running

Here's 1 of the article i got from trispace.co.uk a very good triathlon blog/website.The infos i got not just for beginner but also for those season runner.So no matter who u r,as long u have d interest n passion in dis just take it as ur guide to move toward ur goal.

Run off-road
Running off-road has many benefits. It reduces the repetitive forces of running on hard tarmac, the uneven footing will toughen you ankle ligaments and stabilizing muscles; and the uphill sections will build overall strength. If your longer endurance runs are completed off-road you’ll probably reduce the injury risk associated with increased mileage.

-Ya off road been 1 of the best training solution for us,some more it will really toughen you body strength kinda like gym training liao.

Know your limits
If you know that running at different paces stresses your bodies systems, you’ll be able to develop a more structured approach and a progressive training plan. One of the coaches at your local club should be able to assist with this, or if you’re very lucky the local university sports science lab may offer free lactate threshold testing.

-For us is our running group lo.Remember doesnt mean you push everytime will let you improve all the way.Training smart is the approach that i want you all adapt to it!But need hard also,anyway smart always win over hard de ^^

Race Regularly
Taking part in competitive fell and x-country races will keep your cardiovascular system tuned up and your racing instincts sharp. The varying distances of off-road races will take the pressure off trying to achieve PB’s like running on road but at the same time will still be of benefit, working you near your maximum capacity.

-So doesnt mean that during sem break you stop all the way,instead take it as your challenge by joining more races!

Improve your style
How good do elite runners look when they’re whipping along? That’s because they’re well drilled when it comes to technique. Good running mechanics can be developed by running lots of short repetitions (50-100m) at a fast pace, just below you full sprinting pace. Do 3 sets of 3 x 100m reps, following a warm up, before your main run session to increase your mechanical efficiency at speed.I been train with you guys about it,in fact 30m also a gud one.

Buy the rights shoes
Sounds simple, right? No matter how flash the latest Newton running shoes look, if they don’t suit your foot type and style, then you’re going to be in for a frustrating season mixed with injury and disruption. Seek a running shoe shop that provides gait analysis or practical advice when it comes to the biomechanics of your running style. I’ve already rambled on about ‘How to choose the right running shoe’, which will give you a bit more background when it comes to foot types and available shoe styles.

-So above is what the article mention.My best recommendation is that before you buy,ask yourself whats ur next mission/target?You want either training/training + racing/fully racing or injury recovery?Only then you can really choose shoes that suit u!

Down some pounds
Loosing an extra few pounds during the off season will have you running at a quicker pace for the same effort come next year. An extra kilo of body fat will add an approximate 5-8 seconds per mile when you’re at race pace.

-Wow,this i just discover...will add 5-8 secs?So you guys better dun take granted go home and eat alot ah..jadi gemuk thn u will noe how hard to get back d shape ler..haha!

Run with a club
Running with a group or club during the darker months will make your run sessions much more enjoyable. Most running clubs will have a few different run groups that run at set paces which will enable you to maximise your potential.

-already in our group ler...

Remember recovery
In general, running can do more damage to your body than cycling or swimming. As you increase the intensity and duration you’ll need to be more disciplined with your recovery time between sessions. Having one easy recovery week in four will help keep you run injury free. Be sure to be aware of the first signs of injury, as there’s noting worse that running injured.

-I agree with this very much,its either you take full rest before you come back,or else you will suffer from the next training!

Be progressive
In order to get the most out of your off season run training you need to gradually build up the intensity or duration if you want to see improvements. If you to build endurance, then subtly increase you running time each week as well as the length of your weekly long run. Remember the golden rule to never increase the time or distance by more than 10% each week. The key to any progression is to be patient. Don’t expect results over night as progression takes time so see benefits. Planning and monitoring over months will enable you to place more focus on long term progression.

-Exactly like what i had told you all before,'Rome was not build overnite' training consistently is the most important,you wan rush?Can but with the correct method,but mostly when ppl rush they tend to make mistake easy until they dun know what exactly they had done!

Remain injury free
Training progressively over a period of several months is the consistency that all serious runners seek and this is the only way in order to remain injury free. There are no real shortcuts to success; look at the efforts the elite athletes lay down in order to get to the top. Don’t miss the opportunity to podium due to over-training injuries or bad off-season planning. Stick to the basics and you’ll not go too far wrong.

-So above article also share the same view i mentioned before.Injury,your own safety during training all this you must take care alot.You guys been lucky stay in our Uni that has less traffic rather than other runner that need to train outside which so dangerous.But although inside uni also need to take care!Remember that you must be responsible to your body!

Most of all, get out there and enjoy the benefits of your sem break running n training.

K.A.M.I =)

haha..this one for us..
simple editing je..
maaf la kalo x cantekkkk...
juz njoy the show okehh..
from me : ida

pemenang lelaki..

kepada marshall2..sabar ye..
our pic..i will upload later..tungguuuuuuu...
=)

Kakithoner next races

Ok let me update abit our members next races detail,if i am mistake just do correct me about it.
Lets start with T.PEnasihat,Mr Black he going to join Powerman,Lumut( 8th Nov) along with Jiha.For those that new in here,Powerman is more advance duathlon which consist of 10km run + 60km bike + 10km run.After the powerman they will go Kinabalu hike with our civil super senior,Mr Faraied also Black buddy.

Lim kor will join Penang Bridge Maratthon of Half marathon category at 22nd Nov,he will be staying with me and Wong before we go together to the starting point at Queenbay Mall.For your information,PG Marathon still receive entry before 31st Oct,so hurry up if you really wan to join.

Wong as said before Pg Marathon,he will be joining Klang Pacer at 15th Nov and M2M at 8th Nov with me.For the infos both still can be register.M2M is what?Mountain to mountain a race which consist of series of mountain running,before this some of our kakithoners already joined so you can check out at the older post.Klang Pacer?a race that clash with KRI Run,initially Wong wan join KRI,but from what he said that organiser going to charge a whopper of Rm 55 for late entry,so he switch to Klang Pacer,i think its a good decision,tak baloi la,paying RM55 for a 10km event,ya may be its 1 of the best organiser out there,but i also wont join,the fact is that in my mind Malaysia 10km race suppose to be in RM10 nia,may be sudah outdated long time ago,but atleast you have to make sure you are worth of paying that amount.Some more you must know whats your current situation as a student,so choosing a race wisely is a must,if you currently on job then its different story liao.

Chan,he gonna join Starwalk only if no mistake at 13rd Dec and 14th Dec already new semester!For the information,I,Chan and another new guys are runner + walker in Kakithon,hehe!

Ting decide to join Klang Pacer as her maiden race outside there,a 12km race,so you gonna plan well in your transportation,accomodation and so on,its a learning process for you,so anything dunno ask any kor kor or jie jie out there ba..haha! P/S :kor kor and jie jie in chinese mean brother n sister..ha!

Myself will join Pg Marathon,a race that i quite hate to join coz of the distance i have to run..haha!But its ok for me de somemore Wong and Lim Kor are coming,i gonna be the host this time to serve them liao...Starwalk will be in my waiting list as well.Frankly speaking,those that wanna feel of family environment with fun activities,Starwalk is a race that you shouldnt miss,as for those love Lucky draw very musch,you just cant miss the event.Every year Starwalk offer more than 100 prizes for luck draw with 5 top prizes of 5 Suzuki!And i tell you ah...the winner mostly is either student or underage walker!Wah!Paying rm12/rm8 you can get a RM4k Motorcysle..worth leh..if n only if you got the luck...try lo..who noe you will get it ha!So far i got the best is 35th lucky draw prizes of Fan + buffet voucer+spa vouse + Hotel 1 night stay with mum liao haha!Hotel is E&O Hotel 1 of the 5 star hotel in PG..ha!

Last but not least the guy that i mention above there,our new walker,still in progress...man man lai....Ah Hsiung.Hsiung is Sarawakian,so he ad bought the air ticket its quite hard for him to join any of the races.but he thinking of joining Starwalk right after he come back frm sarawak.As penangite,i m willing to help any of you whenever you join my state organised races by providing accomodation(if you dun mind my small home)food as well if my mum around,ha!

Alwin also Penangite,wonder he back Penang for the sem break coz hes palapes,if so also recommend him join PG Marathon and Starwalk as well.He from island so shouldnt be any problem of joining and route of the race while i frm mainland,Seberang Perai Tengah.

Other leh?Han and Ida both damp busy with their final project...sampai nak training pun tak bleh...ha!I just hope my final will not be like that,if so...no more races for me...i dun wan!

kk,till here any1 wan to add in just direct say in chat box or you wan continue this post also can..ha!Last again wish you all final exam all the best!Yang nak buat presentation like Black hope you getting it pass with good score,yang kerja like Jiha berlumba-lumbalah cari duit utk race tahun depan ,especially yang singapore punya,so as super senior Faraied yang jadi project manager,huhu!Yang final project,hope you pass with flying color as well,seem like Han sudah pening-pening dah!ha!Yang buat research like Lim kor also dun do until blur blur but i think its your other activities that cause the most.Yang akan join race...all the best also in your race,oh..forgot to say we got the Kakithon SPIRIT in our mind de,so keep it up and you will reach to the final destination!

Voted best team picture of the year?I like it Kakithon SPIRIT!!!

utm duathlon challenge..

pic2 yg laen akn di upload kemudian..
ni part ah ting dlu..
yg laen..sabar ye..
nnt sy upload lg pic2 utm duathlon challenge yg ade ngan sy..

Inspiring Stories for Athlete

here is a great stories about how a pesisted normal people just like all of us can achieve remarkable feat.

i hope this story will motivate all of us who are mostly beginner in sports to truly believe in yourself and stay persisted.

anything is possible when we believe it is possible, hehe

source:www.my-inspirational-quotes.com

Cliff Young – the farmer who inspired a nation
“
The whole nation thought he was a crazy old man to undertake an almost impossible feat. Most feared that he would die trying. But this humble old man proved all the critics wrong.
Cliff Young, at 61 years of age, participated in 1983’s Sydney to Melbourne race. Considered to be the world’s toughest race, with the distance of 875 kilometers and took at least 6 to 7 days to finish, Cliff Young entered the race against world-class athletes. Read how he achieved the unthinkable and inspires the whole nation.
The Beginning
Every year, Australia hosts an 875-kilometer endurance racing from Sydney to Melbourne – considered to be the world’s longest and toughest ultra-marathon. It’s a long, tough race that takes a week and normally participated by world-class athletes who train specially for the event. Backed by big names in sports like Nike, these athletes are mostly less than 30 years old men and women equipped with the most expensive sponsored training outfits and shoes.
In 1983, these top class runners were in for a surprise. On the day of the race, a guy named Cliff Young showed up. At first, no one cared about him since everybody thought he was there to watch the event. After all, he was 61 years old, showed up in overalls and galoshes over his work boots.
As Cliff walked up to the table to take his number, it became obvious to everybody he was going to run. He was going to join a group of 150 world-class athletes and run! During that time, these runners don’t even know another surprising fact – his only trainer was his 81-year-old mother, Neville Wran.
Everybody thought that it was a crazy publicity stunt. But the press was curious, so as he took his number 64 and moved into the pack of runners in their special, expensive racing outfit, the camera focused on him and reporters started to ask:
“Who are you and what are you doing?”
“I’m Cliff Young. I’m from a large ranch where we run sheep outside of Melbourne.”
They said, “You’re really going to run in this race?”
“Yeah,” Cliff nodded.
“Got any backers?”
“No.”
“Then you can’t run.”
“Yeah I can.” Cliff said. “See, I grew up on a farm where we couldn’t afford horses or four wheel drives, and the whole time I was growing up– until about four years ago when we finally made some money and got a four wheeler– whenever the storms would roll in, I’d have to go out and round up the sheep. We had 2,000 head, and we have 2,000 acres. Sometimes I would have to run those sheep for two or three days. It took a long time, but I’d catch them. I believe I can run this race; it’s only two more days. Five days. I’ve run sheep for three.”
When the marathon started, the pros left Cliff behind in his galoshes. The crowds smiled because he didn’t even run correctly. Instead of running, he appeared to run leisurely, shuffling like an amateur.
Now, the 61-year-old potato farmer from Beech Forest with no teeth had started the ultra-tough race with world-class athletes. All over Australia, people who watched the live telecast kept on praying that someone would stop this crazy old man from running because everyone believed he’ll die even before even getting halfway across Sydney.
Turtle vs rabbits
Every professional athletes knew for certain that it took about 7 days to finish this race, and that in order to compete, you would need to run 18 hours and sleep 6 hours. The thing is, old Cliff Young did not know that!
When the morning news of the race was aired, people were in for another big surprise. Cliff was still in the race and had jogged all night down to a city called Mittagong.
Apparently, Cliff did not stop after the first day. Although he was still far behind the world-class athletes, he kept on running. He even had the time to wave to spectators who watched the event by the highways.
When he got to a town called Albury he was asked about his tactics for the rest of the race. He said he would run through to the finish, and he did.
He kept running. Every night he got just a little bit closer to the leading pack. By the last night, he passed all of the world-class athletes. By the last day, he was way in front of them. Not only did he run the Melbourne to Sydney race at age 61, without dying; he won first place, breaking the race record by 9 hours and became a national hero! The nation fell in love with the 61-year-old potato farmer who came out of nowhere to defeat the world’s best long distance runners.
He finished the 875-kilometre race in 5 days, 15 hours and 4 minutes. Not knowing that he was supposed to sleep during the race, he said when running throughout the race, he imagined that he was chasing sheep and trying to outrun a storm.
When Cliff was awarded the first prize of $10,000, he said he did not know there was a prize and insisted that he had not entered for the money. He said, “There’re five other runners still out there doing it tougher than me,” and he gave them $2,000 each. He did not keep a single cent for himself. That act endeared him to all of Australia. Cliff was a humble, average man, who undertook an extraordinary feat and became a national sensation.
The Inspirational Run Continues
In the following year, Cliff Young entered the same race and won the 7 th place. During the race, his hip popped out of the joint socket, his knee played up and he endured shin splints. But those didn’t deter him from finishing the race. When he was announced as the winner for most courageous runner and presented with a Mitsubishi Colt, he said, “I didn’t do it near as tough as old Bob McIlwaine. Here, Bob, you have the car,” and gave the keys to him.
It was said that Cliff Young never kept a single prize. People gave him watches, because he never had one. He would thank them because he did not want to hurt their feelings, but will then give it away to the first child he saw. He did not understand why he would need a watch because, he said, he knew when it was daylight, when it was dark, and when he was hungry.
Cliff came to prominence again in 1997, aged 76, when he attempted to become the oldest man to run around Australia and raise money for homeless children. He managed to completed 6,520km of the 16,000km run before he had to pull out after his only permanent crew member became ill.
His love for running never diminished but in year 2000, after collapsing in his Gellibrand home a week after completing 921 kilometers of a 1600-kilometre race, his lose his strength for running. The mild stroke ended his heroic running days.
After the long illness, Cliff Young, the running legend passed away on 2 nd November 2003. He was 81.
Current Race
The “Young-shuffle” has been adopted by ultra-marathon runners because it is considered more aerodynamic and expends less energy. At least 3 winners of the Sydney to Melbourne race have been known to use the ‘Young-shuffle’ to win the race.
Now, for Sydney to Melbourne race, almost nobody sleeps. To win that race, you have to run like Cliff Young did, you have to run all night as well as all day.

Kakithon new member, Chiun Hsiung

Hi, kakithon is very proud to have a new member to join us,
and his name is Chiun Hsiung,
here is his story so far in kakithon......


My name is Hsiung, I joined kakithon 3 months ago when one day when I was jogging and met Wong who asked me whether I want to join his group for jogging. My first training with them was like hell as I couldn’t catch up with any of them, but I told myself that if I consistently train with them, one day I will be like them. Mental is really important as Wei Xiang said, as every time I am the slowest in the group; many times I feel like couldn’t continue anymore but im very glad that I never stop running although that feeling was very strong.
After 3 months, I realized that I have really improved although very slowly. Until today, I still can’t follow up with the others but I know that im improving and the result of UTM Duathlon Challenge 2009 proved that. Although I got the 10th place in the Duathlon challenge, Im very satisfied with my result, it is the first medal I got in UTM and it is was my first achievement in sport. If I do not train with kakithon, I wouldn’t have gotten this placing. So I really thank the kakithoners (Wei Xiang, Chan, Wong, Lim) for their guidance and all the things that they taught me.
Kakithon is a very special group as I had never been into a group that really willing to sacrifice and really help you at the bottom of the heart. What I mean is the members really tell me all the things they know and all the tips to be a great runner, unlike most of the people will keep some “secret weapon” to themselves. Im really touched and feel guilty to this group as most of the time they need to slow down to wait for me and during my first LSD ride, they even have to push me for a very long distance. I really learn a lot in this group and I hope that I can catch up with you all very soon as I don’t want to be a burden to kakithon.


*we all are still learning, so we all learn and help each other to improve lo, hehe
*we still have few friends who already join us, next time we hope to hear from them lo.....

Pain

once a friend of mind, told me something really meaningful, so i hope to share it with all of u people, hope it will keep us going even when the road is tough

as an athlete, we always have choices to make,

in our journey to the peak mountain,

we will always meet with pain,



1 Pain of Regret

2 Pain of Hard Working



so, what is your choice?

would we rather tell ourselve that it is ok to stay up until 3am in the morning wondering "why i didnt train harder 5 years ago?","why i didnt run faster during the final 200m?", "why i skipped so much training days just because it was about to rain or my friends ask me to go out?", "why i couldnt hold on for the last few seconds?","why i spent countless hours for watching movie/play pc games/wandering around the shopping complex, rather than a couple of hours for training?"

the soreness for not trying hard enough when we are physically and mentally capable to do so, will hunt us forever whenever we see, hear and feel that whatver the other person doing,( for example running ), we can do the same or even better or a least have the chance to participate.
pain of hard working is temporary, but pain of regret will be overwhelming and last for a longx3 time.



i myself, have the very regretful experience during my secondary school years for taking granted what my coach taught me, as the result, i fail miserably.
the experience is still vividly stored in my mind, sometimes, when i recall back what had happened, i truly hope that i can compensate for my mistake.
and that is among my strongest motivation to train hard for my degree years, because after that i will have to give full commitment to work and support my family.
this 3 years will be my last chance to redeem myself.

there is a quotation from a sports movie
and it sound something like this,
"pain, tiredness and fatigue will be gone, broken bone will heal , but glory last forever"
and i add abit myself "regret will also last forever"

so, what will be your choice
Glory or Regret ????

hope everyone will work hard for your own dream.

the perfect story to help you get out from bed for training

this story really helped me alot to wake up early for training, hope it will pump up the motivation for all of us
our captain (ong) once told me before, that in order to be the best, we must take initiative to put more effort in training.
in order to win a race, we must be prepared, in order to be well prepared, we must train consistently, in order to train consistently, we must 1st, Get Out from bed!!!

source:motivation4athlete.com

What Inspiration Means To Me

What does it take to be inspirational? If you had asked me that 10 years ago, I would have said inspiration is Michael Jordan making the last second shot in the championship game, Adam Vinatieri kicking the winning field goal in the Super Bowl, or someone coming back from last place to win a race. But an event in my life when I was 17 years old changed my perspective on what it takes to be inspirational.

I remember like it was yesterday. I was a junior in high school and on my Christmas break in the first week of January 2001. My parents came home and said “we need to talk about your brother Vince.” Now before I continue, I should give you a little background on my brother. He’s four years older than me and someone I look up to (even though he’s shorter than me). He earned himself a cross country/track scholarship at Johnson County Community College, and since I wanted to run track in college I constantly asked for advice and tips. He was one of my coaches and pushed me to be the best that I could be. My brother had completed his two year stint at Johnson County and had completed his first semester at the University of Kansas. He was beginning to get sick, and had been going from doctor to doctor who continued to say he had Mono, but he knows his body better than anyone else and he wasn’t getting better with the recommended rest. In fact, he was only getting worse. So when my parents came home and said they have something to tell me I was all ears.

They told me that my brother had been diagnosed with Dermatomyositis, which is an auto immune disease that eats away at your muscles. I was speechless. Dermatomyositis is a rare disease, in fact only 1 in 200,000 is diagnosed with it and women are four times more likely to get it than men. People are usually diagnosed with it between the ages of 30 and 55. As you can see not many men his age have it.

A little more background on my brother, he has run 70 plus miles a week on a consistent basis getting ready for his cross country and track seasons. But this disease limited his mobility so much so that he couldn’t even get out of bed. The doctors said that he would gain his mobility back and be able to function normally, it would just take time. But my brother didn’t want to just function normally; he wanted to be active and run marathons competitively. So he asked the doctors, “When can I start running and exercising again?” The doctors replied, “It will take time and although you probably will be able to run, you may not be able to compete and push your body.” My brother didn’t say anything to the doctors but what he told my mother after the doctors had left sums up his attitude. He told my mother not to cry, since she was, “I’m still going to run a marathon.”

When he came home after being in the hospital for 5 days, he set forth on his goal to run a marathon. Believe me when I tell you that he started from scratch. In fact, so much so that I, his younger more good looking brother, had to carry him upstairs because he was too weak to walk up SEVEN stairs. He also was unable to lift himself up off of the furniture in our house. Now think for a minute. You’re not able to walk up seven stairs, and not able to lift yourself off of the furniture but you still think you can run a marathon. Well that’s exactly what my brother thought. He was going to run a marathon.

He started lifting himself up off of the furniture even if he didn’t need to get up simply because he wanted to practice and get better. He began walking upstairs and started going to physical therapy. But that wasn’t enough for him. After his physical therapy sessions he would go to a local gym and workout even more. He was determined to get stronger so he could start running and get ready for the marathon.

While at the gym, he would receive looks from just about everyone when he would be lifting his 2lb dumbbells and be struggling with them. Sometime in May he began to run and actually got yelled at from the physical therapist for being so sore from running, but he didn’t mind. His first run, he ran for 30 seconds and recalls feeling worse after that run than ever before and even since. He started running three times a week at 30 seconds each time and increased about every week by 10%. After each run, he would use the machines to get his heart rate up. By August, he could run for 8 minutes without stopping and began running with a friend again only increasing by 10% each week and still using the machines to get a better workout. In April he ran in a half marathon and finished with a time of one hour and thirty minutes. Not bad for someone who was only able to run for 8 minutes without stopping in August. He had worked himself up from not being able to get out of bed, to running a half marathon in a better than average time.

In October in the windy city of Chicago, 22 months after being diagnosed with Dermatomyocitis and unable to even get out of bed, my brother ran in his first marathon with his whole family, especially my mother, scared to death about what he was doing. He crossed the line like it was nothing, in fact he felt better after the marathon than he did after his first 30 second run. My mother was relieved and hopeful that her son would be satisfied with his performance so he wouldn’t do another one, at least for her sake. But again, that’s not my brother. He tells us, “I’m going to qualify for the Boston Marathon, the most prestigious marathon in our country maybe even the world.” He begins his quest for Boston, running two more marathons in which both times he barely misses the qualifying mark. On his third try, he does it. He qualifies for Boston. But that wasn’t good enough for him either, because not only did he run the Boston Marathon but he ran a then personal record, which is absolutely amazing in my book. This past October 2006 he ran in Chicago and set another personal record of 3:00:37, just missed breaking three hours. He also just decided to compete in a half-ironman triathlon in the summer of 2007. So much for not being competitive.

What does it take to be inspirational? Inspiration is getting back up after you’ve fallen. It’s running a marathon at a competitive level after not even being able to get up out of bed. Inspiration is believing in yourself even though doctor after doctor has told you that you can’t compete like you have before. At some point in our lives when times get rough we need to be inspired or motivated just to get out of bed, but has it ever been so bad that you simply can’t get out of bed? Think about it. Life’s hard but most of us can get out of bed, even in the worst of times. My brother is all the inspiration I will ever need to get out of bed.

By Tim Kane © 2007