Category Archives: Running

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.

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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.

 

 

 

Triultra 28.75 Sprint Triathlon

Did my first sprint triathlon event of the year, back from injury. 3 months from my accident early this year. because of my injury I haven’t trained in cycling and running a lot. running not at all. Running involves a lot of shoulder movement, causing some discomfort, cycling in itself only hurts when there are bumps in the road, or when I climb up hills (while pulling on the  handle bars). But swimming interestingly was the first sport I could do, as it felt better in the water. (In fact I did labuan cross channel swim the week before :p)

Didn’t do too bad, considering the lack of training. my swimming was still strong at 14mins 20 seconds. I guess I pushed my self a bit.  before the swim I noticed that the current seemed to be pushing eastward (to the right of the shore), so I started of far from the left so I didn’t have to fight the current much, after the 1st turn, I couldn’t see the 2nd buoy (is it pronounced buwi or boy or boo-oy?) , so I just followed the line of swimmers in front of me until i saw it with my own eyes before I corrected accordingly, after the 2nd buoy, I could see the swim finish, I decided to aim for it, and if the current push me, I decided I will just have to run on the shore. Close to the shore I decided to run in the water on to the shore.

triultra 2875 swim mapPNG

On the shore, a few hiking/running buddies (bahadurs) as volunteers jokingly asked me to do a baywatch run, and I obliged. :p

WhatsApp Image 2017-05-07 at 15.09.17

In the first transition, I wore my lunar sandals for my bike, remembered to wear my helmet, but forgot to wear my bib as I only realized halfway when I saw someone else didn’t wear it. fortunately the organizers were lenient on the regulations.

Beginning of the bike was challenging as it required to cycle up a hill, I was a bit used to it, so I just went on passing 2 cyclist, 1 was pushing the bike up, and another had to drop to wear the cleats properly. Cycling was a good average of 24.2kmph getting in under 1 hour, I did stop by as a fellow cyclist’s pedal dropped off, tried to assist, but didn’t have the tools, advised him considering he had cleats, then he could just pedal with one pedal, and he did.

triultra 2875

Running was okay doing 4km in 33mins, or pace 9. I haven’t done run brick runs in a long time ( as well as other trainings), so I ended up doing walk runs, knowing the running route quite well, I walked up hill and ran down hill. I was thank full most of the route was shaded..

triultra 2875 run

At the end I was expecting my wife to have started her run already, but I asked the volunteers and they havent noticed her, I checked for her bike but I hasn’t arrived yet. Apparently she had a tire puncture on the road about 7km back. fortunately there were cyclist passing by that assisted her. but shew was 30mins later than expected. So as she arrived, I accompanied her during her run.

At the end of the day my wife felt tired from doing her first triathlon, but I still had energy to conduct a swimming class. but my body ached almost like it was doing it the first time. Thankfully my shoulder has recovered enough that I can continue my training for Langkawi Ironman end of this year.

Source: Garmin Connect