Category Archives: Running

Watch “Why do animals have such different lifespans? – Joao Pedro de Magalhaes” on YouTube

I know its comparing animals but tempted to think these life extending factors can apply to human lifespan.

External factors

  • frigid cold environments causes lower heartbeat and metabolism, can be achieved by living in cold places and doing not too much activities. Not sure if I am willing to move and live in a colder environment. Although I do love swimming relaxed in the cold water like a whale.
  • As much low activities may be low heartbeat and low metabolism. Studies have shown that people who exercise tend to get lower resting heart rates than those who are sedentary. High intensity exercises may increase metabolism. I guess I can focus on long slow endurance when I do swimming, cycling and running.
  • Fasting does lower metabolism. I don’t eat as frequent anymore. Fasting during the month of ramadhan may help once a year, but I practice intermittent and water fasting more often on other months throughout the year as well. Although I may lose weight on this and negate the size factor later…

Internal factors

  • Evolution and Genetics, these is unfortunately the luck of the draw, interestingly, there are genetic therapies being developed, potentially we can identify the genes that are responsible for ageing and extend our life by altering them. Lets see if this happens in our life time.
  • healthy immune system, these is also partly genetic, but also on how well we avoid getting sick and in addition recover from them. Medicine has come a long way in assisting us to these very well. Let’s just hope the germs don’t win the biological war against us.
  • bigger size, partly genetic, partly nutrition. The bigger the organism the less predator they have, in addition, metabolism can be lower as the body does not need to produce heat too much to maintain body temperature. May also allow bigger animals to eat less per body weight, which lowers the metabolism again. Although my fasting might reduce my weight and thus reduce the size effect.

day 24 – khatamalquran, postal packages, triathlon day

Attended a khatamalquran funtion by Jabatan Penjara in the morning. (I was invited as I was involved conducting a workshop for the released) This is a ceremony usually done after 2 to 3 weeks of reading the quran by its section or juz. I haven’t attended one in a long time. unfotunately for me, I came in so early that they placed me next to the VIPs, which were next to the Imam, ustaz, and the officers. I was unsure of what I needed to do. Thankfully, there was a guidebook that was given, so it was just a matter of reading through it, and following cues by the imam or ustaz. being able to read fluently is an advantage of course. thankfully,  that is a skill that stuck to me from arabic school. I went to the office after that to do some work. there I found there was a postal card to pick up some parcels. I have recently used my office address instead of my home, as I found it more convenient. 

went home and my wife was ready to do an afternoon bike ride. Despite the windy and cloudy weatger, and some sporadic rain, we did. Thankfully it did not rain on our ride. She fared better this time around. What worked last time was we cycled out relaxed as a warm up, and cycled back fast. We did the same, and gps tracked she did her fastest 10km ride yet.

We broke fast with mostly food that my wife prepared before we cycled. Tortilla chicken with salad, we bought satay urat (ligament tendon on a stick) for the chondroitin supplement. 

The night I also had a swim class, I was half expecting the pool to be closed because of the rain. But pushed on anyway, went to the pool waited in line, waited for a few minutes for the pool guard to arrive, and went in. It was a productive class, as they students were able to swim the width of the pool.

After the swim class, I went out for a run. I realized this makes today a triathlon training day, as I swim 🏊 , biked 🚲 and ran 🏃 in one day, just not in that order. I learned from last time that I may need to start of slow as a warm up, to avoid my cold joints from being in pain and getting injured. So I warmed up for the first 2km at pace 8, but for the last 3km, I went fast, with a 5.5pace in some instances. MY GPS watch ⌚ was low battery 🔋 at this point, so I turned off the metronome, hoping that it would last longer, thankfully it did. And then at the end, I didn’t pack up and go in a hurry, and I did a few stretches. Targetting my foot and calves with lunges, and downward facing dog, and reaching my toes. I also stood on a ledge to massage the bottom of my foot.

On the way home, My car fuel was low, thankfully I knew a fuel station that was opened up till midnight at kilanas. At home  before sleep, I made sure I drank 750mL of water to hydrate myself. As well as to prepare for the fast the next day.

Day 21 – self control, another swim class and a late night run

Friday morning I had a workshop,  it went kinda faster than expected, considering the last session was dragging a bit. Not sure if I skipped a few things. 

During the break, I was mindfully being aware of what I ate. Remembering last time I ate and ran at night, I felt a bit bloated, and was having side stitches during my run. Looked up again a scishow video on side stitches. Its possible that either my stomache wasn’t used to running with food anymore, or there is too much fibre. My fibre mostly coming from the juice my wife made. I don’t think that is the culprit. 


At night had a swim class, this time I didn’t forget to take a selfie at the end of the class. Saw a fee triathletes with some ironman finishers training again at the pool, but this time they trained at the lap pool.

Then I went out on a run, but kept in mind the foot pain I had last time. It was either due to factors such as cold night mixed in with my wet shorts from swimming, and the swimming itself, (not much of a swim, mostly being immersed while teaching), causing the muscles and tendons to be tight and cold, and/or my running was too fast to soon, considering I haven’t been frequently running as I used to. So I went at a very relaxed pace of 8 mins/km. It was tempting to run at a faster pace whenever there were other people around, either them passing me by, or when crossing paths, but my slightly bloated stomache reminded me to slow down (apparently I still ate or drank a bit too much).  but at least the side stitches was only at the beginning. And the foot pain was almost negligible. 

Ended the run with a significantly long stretching session targeting my back muscles, hamstring and calves, mostly lunges and the downward facing dog pose. And a bit of stepping on a low ledge, pressing on the middle of my soles. Its what I used to do to fix my plantar fasciitis a few years back. Hopefully at this early stage I can stave off further injuries with stretches. Something I need to remind myself to do more at this age.

Day 8 – 3rd Day of 2nd try

Here I am again, 3rd day of water fasting. In the morning I woke up at 3 am, and didn’t sleep at all. at 6:30 sent my wife to her SUP class, while I watched house of cards on netflix. And then we went home. I slept between 11am till 2pm, catching up on my lack of sleep. In the afternoon we decided to do an easy bike ride. While we were riding we tried out a bluetooth walkie talkie app so we can easily talk to each other. The problem is a slight delay, and even more so, is the noise during cycling, such as the wind or cars passing by. We probably need to get better earphones, maybe with noise cancellation features.

20170604 afternoon cycling

Before the Break fast, I weighed myself at 87.5! the lowest I have ever been in a long time. During the break I only drank cold water. At 9:45pm I joined a night hike at tasek lama. I brought some water bottles, but even then I didn’t drink a single drop until we finished the hike. It was a huge group, we got separated as some went through different routes, but at least each had their guides or leaders. My group and a few others exited behind radisson hotel, and we ran back to tasek lama by road. Someone offered M&Ms and I took a single one.

20170604 evening hiking

It feels awesome that I am doing activities while doing a water fast. I feel confident that my body is using my stored fat, I mean, where else is all the energy coming from? Now I just need to continue for 4 more days to get to 7 days fast.

2 hour track run

There was a 2 hour track run event organized by IMAP and Persatuan Care. They shared it is in preparation to do a 24 hour event.

track challenge 2.0

It was cool to see a lot of familiar faces. It was also intimidating to see a lot of people who were faster than me. especially since I haven’t done long runs since my injury early this year. I was planning to do the whole thing moderately, but the first 5km I realized that I was following the fast pack at pace 5. So I then slowed down to a pace 6-7 subsequently. The soundtrack was amazing, majority was Linkin Park. A few times the soundtrack was so upbeat and inspiring that my pace went fast again. and then twice hiking/running buddies was teasing and baiting me to run fast and I did, until the new(This shows in the graph below as 2 spikes). The dips was mostly me stopping by the water point and walking for a few meters before I ran again.

I realized there was the shoulder pain after 10km. Interestingly the pain I felt was behind the right shoulder blade, despite my injury being my AC joint, which is connection between my clavicle and my arm, which is in front. My guess my back muscle was compensating for the weakness in the joint.

20170522 2 hour track run

My results can be found on the website at http://my1.raceresult.com/73877/results?lang=en#1_94D641

looking at the ranking:

  • Overall rank of 25 of 43
  • Male Rank of 22 of 36
  • In 2 hours did 43 laps or 17.2 km (which my gps detected as 18km)
  • my average pace was 6:53, (gps watch states 6:45)

It was impressive for me to be still be able to do that distance in that amount of time despite not having trained much for 3 months. It gives me comfort and confidence that I may still be able make it for my Langkawi Ironman in November this year.