Newton Run - Actual Day

As expected, Newton Run 25km Challenge is very hilly. But i never expected it to be so so so challenging..

Basically i ran for an hour, and started walkin as my left knee and ankle are in pain.. I walked for an hour and the 3rd hour my calf muscles cramped and i had to walk and drag my legs for anothr 1 hour and 50 mins..

I used 3 hours and 50 minutes to finish 25km of ultra hilly roads.. No wonder they call it Newton Challenge, it's against gravity! Rested for the whole sunday before i get to continue my studies for my last paper of the year..

Although it was a bad timing, stil thank God that i finished it and managed to get a finisher T. And that is my last run of the year. This year has been a fantastic year with lots of running wit lots of frns.. But kinda regretted cos this year i dint train enuf.. Shall rest for a few months and continue running..



SHAKELINGAM!!!™

Newton Run - Preview 1

It's been 1 month since my last run and my legs are growing mushrooms d.. Haha... 2moro i shall start my training for NEWTON RUN which is 26th of Sept..

Paiseh, I'm running 25km this time, the longest in this year.. N only 1 week of training!!! Hopefully my legs can stand the stress, especially my knees.. Running long distance is killing my knees, I rmb last year my knees were injured after I ran too much..

So, fingers crossed, and eat vitamins!! Haha..

The NEWTON vest

free 2XU Compression Sock (RM170 market price!? that's wat they say)

Alrite, gtg..

SHAKELINGAM!!!™

SCKLIM 2010

My second run of the year, and i'm glad that i've registered for 10km as i never train for this run. My time for 10km without training? 1 hour 8 minutes and 32 seconds.. Although it's not my best time, i had fun throughout this run.








Finally, well done and congratulations to all my friends! C u guys on nex run!

HOOYAH and SHAKELINGAM!!!™

SCKLIM 2010 - Preview

In case u dono wat is SCKLIM, it stands for Standard Chartered Kuala Lumpur International Marathon 2010. Yup, it's the same marathon which i participated last year, click here for last year's post.

Recalling last year's event, it was organised by Octagon or famously known as Otak-gone for their poor event organising which messed up the marathon! This year i'm glad that they are not one of the organisers. Although the main organiser was replaced, this year shirt collection din't went as smooth as expected. Here's the story:

On thursday, which was the first day of shirt collection, Shane, Darren and I went to Titiwangsa Stadium to collect the shirts/vest for all of our frns. The first impression was great, we walked in to the air-cond indoor Titiwangsa Stadium. The shirt collection was divided according to categories and there was one section for bulk collection, which was abv 6 shirts. We decided to queue there since we needed to collect for ard 12. We waited, standing in the queue for an hour and yet the queue was stil very long.

We noticed that the 10km line is actually 100 times faster than ours, so we moved on to 10km collection. In a short while, it was our turns. To my suprise, out of the 12 participants i registered, only 2 shirts were successfully collected! 2 out of 12! They said our registration was incomplete and we had to queue up at information counter. I look to the counter, oh my, there was ard 30 ppl queuing up there. Since we had time, we decided to take turns and wait in line.




It took us around an hour for our turns, and the problem was: our registration was incomplete. Why? Something wrong with their system when i registered and ended up payment made but registration incomplete. The best part is, i was not the only one, most of them who registered online ended up with this problem, that is why the queue was long. At the end of the day, it took us 2 hours plus to collect all the shirts! Haih..

Here's the shirts/vest:

Although thursday was a disaster, today i went again with Keane and i spotted a few changes. As thursday, we walked to the 10km section, and the same problem happened. But this time, they asked us to wait at a side and they settle the problem instantly, the shirt was collected in not more than 5 minutes! Kudos to them for efficient work.

Btw, i have not trained for ages, hopefully i can finish on time 2moro. Haha.. God bless and take care to all runners!

SHAKELINGAM!!!™

Crossfit @ Body Express 5

It's crossfit again! My biceps are in pain right now, thanks to previous workout. Haha. Anyway, today's workout was:

MWOD

50-30-20
Rowing
Box jump

21-15-9
HeMan
Wallie (MB)
M. Crunch (KB)

100
CoreX (PB - I only managed 50 reps, and the rest was replaced by sit-ups.)
Viper (PB - Skipped! I'm not that strong yet.)

It's my second week of crossfit, hopefully I can improve as time goes by. God bless and HOOYAH!!!

Crossfit @ Body Express 4

MWOD

50-30-20
Bicep (BB)
Flat bench (BB)

21-15-9
(name forgotten)
Single sumo (KB)
FSQ (KB)

100
Leg raise
CoreX

Crossfit @ Body Express 3

MWOD

50-30-20
Box jump
HeMan

21-15-9
Sumo (KB)
Deadlife (KB)
Knee raise

100
Abs crunch
Oblique

Crossfit @ Body Express 2

MWOD

50-30-20
Sit-ups
Corex

21-15-9
Burpees with weight
Heman
Cobra

Crossfit @ Body Express

Yesterday marked the 1st day of my crossfit training at Body Express, Subang Avenue. A few months back I heard of this gym which offered Crossfit, and i was very interested. I came and enquired about it but due to financial constraint and other reasons, i did not join. Although i didn't join, i recommended it to my friends and two of them actually joined :)

After they joined, each of them entitled to 1 month free pass for a friend, and that's how i got to try out for 1 month! Haha.. Let's make it short and do a summary of what i did last night.

MWOD (Men Workout Of the Day)

50-30-20 (3 sets for each workout, 50, 30, 20 repetitions)
Deadlift
Pushpress (KB)

21-15-9 (3 sets for each workout, 21, 15, 9 repetitions)
Flat bench (bench press)
Incline bench
Back

100 repititions of
Lampost
Torex

After the workout, i couldn't feel my chest as i'd worked it on previous days. Today, my back is aching but will return to the gym later at 6pm. Hopefully the MWOD will work on other parts and not my chest or back, if not i'll be dead by tonight.. Haha..

Not sure what is the chant of Crossfit, so

HOOYAH!!!

Day 3 of FREE TRIAL WEEK

Oopss... I'm sorry guys.. AWOL/MIA this morning and no update for 2day...

HOOYAH!!! (quietly)

Day 2 of FREE TRIAL WEEK

Yup it's day 2 of free trial week. There were more recruits compared to monday, ard 35. As usual, we started with some warm up and we were introduced to our old frns or mayb new frns for most of them - the rifles!

What is the rifles?

Ya that is a rifle but we are not using this type of life threatening target shooting rifle. Want to kill ppl meh!? Haha.

In fact, the rifle we used is very safe. It's made from PVC pipe which is filled with sand and weight ard 4kg if not mistaken, somethin like this.









Before the workout, we were partnered up and my partner was Irene (not Irene from UTAR ya). For the first exercise, we had to run along the cones in the field. At each cone, we had to get down (the whole front body on the ground), get up and run to the next cone and perform the same throughout the track. Once we reach the last cone, we had to U-turn back and start all over again from the 1st cone. Btw, no walking! Either jog, or run.

The next exercise, we had to run with our rifles above our heads and perform get-ups at each cones. Get-ups is kneeling down by bending our knees one at a time and get up.






Yup, something like praying but with rifles above head.


After the running part, we get to perform our exercises in a stationary position. The first is sit-ups, followed by low rise (not sure about the name) and squats, all performed with rifles.

Lastly, we did some stretching to warm down and with a few shouts of HOOYAH to conclude day 2 of free trial.

Day 3? Not sure what we'll be doing on day 3 but i'm looking forward to it!!


HOOYAH!!!

Day 1 of FREE TRIAL WEEK

Hi guys! I'm back to Original Bootcamp Malaysia.. If ur not sure what i'm talking about, click here . It was my post about Bootcamp and there were more posts about it if ur free enough to read through, please go ahead! :)

Ok, it's been 3 months since the last time i joined Bootcamp and seriously i miss it very very much. Although i joined for only 2 months, i learned a lot and i was very fit, thanks to Bootcamp.

In these few months, i did do some workouts on my own but i slacked a lot. Aiks.. Last week i came across this in fb:



It's Shamil whom i met in PJ Alpha during my 2 months of Bootcamp. He was my fellow Delta (highest ranking among recruits) but now he is an instructor. Well done! On top of it, he is one of the instructors of OBC Subang Jaya. SUBANG JAYA
Yes! It's Subang Jaya! OBC is expanding and now it is here at Subang Jaya. Without hesitating, i signed up for the 3 days FREE TRIAL, along with Benny, Hua Bing and Seng Chiu.

Hua Bing and I went for today's session while Benny and Send Chiu will join us on wednesday.

How's today's session?

It was good. Met quite a few familiar faces there, such as Shamil, Angela, Cheryl, and even my previous gym instructor which i can't recall his name (sorry!). We did some warm up and followed by mini assessment which include approx 300m run, 10 military push ups, 10 grunts and 15 military sit ups. We did 2 sets and continued to run around the field until Sarge Jason asked us to stop.

Up next is military push ups. 20 seconds work and 10 seconds break for 3 sets. Followed by sit-ups and alternate lunges. My abs almost killed me. It feels like the 1st day of my Bootcamp in which my abs muscles cramped. Thank God not this time, but it was close.

After the session, every1 was very very dirty.. Thanks to the mud from all the rains... Aiks..





That's it for now, shall update after day 2 of trial week.. For now, HOOYAH!!!

Energizer Night Race 2010 Malaysia - Actual Day

At 5.45pm , Chun Tat and i started our journey from USJ 2, my house.. According to Google map, it's around 27km to P2, the parking lot where we supposed to meet up with Shane.

The journey was smooth, we passed by 2 tolls in LDP and we reached a junction where we supposed to turn into. Unfortunately, the junction was blocked! We ended up going straight into Putrajaya. We were driving around Putrajaya and thank God we found a turn to Cyberjaya and continue our journey.

The journey got easier when we were in Cyberjaya, thanks to a map by Benny. We were able to locate and park our car at P2. Half an hour later, Shane is here at P2 and we took a shuttle bus from P2 to the starting line. It was ard 7pm.

We collected our head lights, met up with Hon Sern and Cheu Chyong, went toilet, check in our bags, took some pictures and off to the starting line. It was very confusing at 1st, we were not sure where was starting line, finish line and othr stations as there were no signboards for it.






We eaten the free energy bar, drank some water, did some warm up and started our 10km Energizer NightRace!! Shakelingam!

The 1st 2km was quite easy, i was running quite fast and overtook many ppl but after a while, i slowed down. My legs were not as energetic as before, and my heart was not pumping as usual, due to lack of training.. Haih. Basically i'm dragging my legs, one step after another.

After dragging my legs for quite a while, i was thinking bout stopping (run) and walk instead, then Cheu Chyong caught up with me and was running beside me. This is when i started to feel more energetic and continue to run at faster pace. With CC around i felt more motivated. "You can run very fast when ur alone, but you can run longer with frns" is so true!

After running with CC for a while, i heard the sound of the chinese drum "Gong gong gong!!" and i decided to run faster for the final 2km and left CC behind. I was trying to hit my target which was 60 minutes. At 53th minute, the volunteer shouted 1 more km! I gave my best and tried to run faster, eventhough my legs were very "lembik" at that point. I saw the finish line, and i crossed it with a timing of 59 minutes and 35 seconds!!

I managed to hit my target and I'm proud of it. Although the time is slower compared to my best 10k, i felt very grateful to have finish it in my target time as i did not have enough training.. Job well done!

Besides that, i would like to congratulate Chun Tat, Cheu Chyong, Benny, Shane and Hon Sern for a great run. I believe all of us enjoyed that run and I'm now looking forward to the next run... Which is!?!? SCKLIM? Stay tuned..

SHAKELINGAM!!!™

Energizer Night Race 2010 Malaysia - Preview 3

As promised, here are the pictures:

The running vest - Adidas Climacool

M121190 - Victor Sin

SHAKELINGAM!!!™

HOOOOO00YAAH!!!

Energizer Night Race 2010 Malaysia - Preview 2

Race kit collected! (thanks to Mr Shane the Wah)

It's been 1 month since my last energizer post and guess what!? In this period of time, I ran only 3 times! Yes! Only 3!!!! Lazy me..

For all the 3 times i recorded my lap timing and my total timing to get a clearer view of my pace..

13/03/10 - 2.5km - 13 mins 20secs

16/03/10 - 5.0km - 27 mins 50secs

22/03/10 - 2.5km - 12 mins 30secs

Based on the timing, there should be no problem for me to finish within the qualifying time of 1 hour 30minutes. But as above, the most i ran was only 5km!!! And it was a difficult run, due to lack of fitness. Haih..

For the coming few days i will jog a little but definitely won't jog more than 5km as i would like to save my energy for the real run and to avoid injuries. Hope my strategy pays off..

Alrite, time to go off. Shall post the pictures of race kit in a few days time..

For now, i shall say

SHAKELINGAM!!!™

Energizer Night Race 2010 Malaysia - Preview 1

"After conquering South Korea, Argentina and South Africa, we are now coming to you in Malaysia! Prepare to don the headlights on and run in the sheer darkness of the night."

- Energizer Night Race 2010 Malaysia

I believe this is the first Energizer Night Race in Malaysia as I have not heard about it before. I have heard of other night runs such as Men's Health Run but not Energizer so I googled and found this website:

http://www.energizernightrace.com.my/

It's a simple website about Energizer Night Race 2010 Malaysia, giving out event details such as location, categories, age group, qualifying time and so on. After browsing through the site, I'm interested in joining the 10km run with qualifying time of 1 hour 30 minutes which should be no problem for me.

After browsing the website, I became a fan in the Energizer Night Race 2010 Malaysia Facebook fan page. On that page, it stated that our category was reaching the amount of targeted runners. Seeing that, i quickly sent out sms and in the end, Shane, Benny, Cheu Chyong, Hon Sern, Chun Tat and myself registered for the run. Yes! The 6 of us.

The registration fee per person was RM60 and UTAR Sports Club was supposed to sponsor RM30 for each of us but in the end, the sponsorship was cancelled. The reason? NO MONEY! At first I felt quite disappointed cause RM60 for a run is quite expensive, but once we registered, we will get a Energizer Headlight for free! The headlight is selling at RM39.90, on second thought it's quite worth it.

On top of this, I'll be running with a bunch of frns. Looking forward to it!

By the way, did some running just now. I'm feeling very unfit right now. Have to do some training and hopefully I'll be fit enough to score a personal best!

SHAKELINGAM!!!™

Day 8 of BOOTCAMP (JAN)..

It took me some time to drag myself away from my bed, was feeling tired and lifeless. Went for blood donation ytd in uni, 450cc of blood gone, mayb it does affect my performance but I hope it can help others..

Today as usual we did our warm up and were prepared for grunts, record equalling 70 grunts thanks to AWOLs and late comers.. After the grunts, we were partnered up, Deltas were partnered up with Rangers and my partner was Hanna..

Sarge Simran lead us to our workout circuit and gave us a intro.. Today's session is to build up our will and determination.. 2 ranks, I'm in the Alpha rank while Hanna was in the Bravo rank.. While Alpha rank is sprinting (or running) around the circuit (approx 150 metres), Bravo rank have to perform various workout such as jump squat, push-ups and planks.. Once Alpha finished 1 round, we had to tap our partner of Bravo rank and perform the workouts while Bravo rank had to run 1 round and tap us back..

Had a really tough time running and performing those workouts, not sure what's wrong.. This week i've been really slow and lifeless.. Aiks.. Hopefully after some rest I'm back to top form.. On top of all, I'm going for the Platoon VS Platoon CHALLENGE on sunday where KL will compete againts PJ.. Looking 4ward to it..

HOOYAH!!!

Day 5 of BOOTCAMP (JAN)..

3 ranks, 3 circuits, 3 different workout routines for 2day..

Running with rifle

The 1st workout for Deltas.. We had to raise our rifles, right above our head while running to the next cone (5 cones in total including start and finish).. When we reached every cone (except the 1st), we had to perform get ups and continue our run to the next cone.. We did it continuously for a few minutes before having a short break.. Returned from our break, we continued the same running with same rifle but the get-ups were replaced by push-ups.. Had no problem performing the get-ups and push-ups but my shoulders were extremely tired due to the rifle.. Aiks..

Tyre flip

The 2nd workout for Deltas.. We had to flip a truck size tyre from one cone to another.. While waiting for our turn, we had to perform plank and squats..

Crawling

The last workout.. After running from one starting cone to the next cone, we had to do push-ups and continue to run to the next cone where we did bear crawl and also back crawl to the next cone..

A simply summary of 2day's workout, will miss saturday's session due to a trip to Bukit Tinggi.. Resuming on next tuesday..

HOOYAH!!!

Day 4 of BOOTCAMP (JAN)..

2day was a record breaking day.. We were lining up in two rows, waiting for our names to be called to take attendance.. To our suprise, quite a number of recruits were absent, i lost count of it.. Due to the AWOL (absent without leave), we were granted 70 grunts right after our warm up session.. Yes, 70 grunts!! Record breaking for number of grunts..

After the grunts, we were assigned to various stations in a group of 4, my group consist of Shane, Balan and Shobba.. There were around 16 stations and for each stations we had to stay there for 45 seconds for the respective workout with 10 seconds break when switching stations.. After ard 12 stations, we were rewarded with a short water break and resumed to the following stations for 30 seconds per station..

The workouts for the stations were (may not b in correct order):

*Rope waving (a super duper huge rope)

*Squat jump

*Lunges with rifle

*Shoulder press

*Squat with sand bag

*Mountain climbers

*Military sit ups with sand bag

*Star jump

To improve on our record grunts, some recruits decided to add on the grunts by dropping their equipments, or stopping during workouts.. As a result, we ended our session with a record of approx 105 grunts.. I love breaking records and i love PJ Alpha!! Can't wait for the next record breaking session..

HOOYAH!!!

Day 3 of BOOTCAMP (JAN)..

SPRINT Day!!! I love sprinting and i love today..

Today we had 2 different workout. The 1st one was sprinting and it's a very exciting 1, we named it PRISON BREAK!!!

PRISON BREAK!!!

In this exercise, there were guards and prisoners.. The prisoners would start at ard 40 meters from finish line while the guards ard 80 meters from finish line.. The starting position for the prisoners was different from the guards as they had to either lay down on the grass, hands on the back(hand-cuffed position) or they had to kneel down and hand-cuffed, depends on the rank.. The main goal of the exercise was simple, guards had to chase down the prisoners by tapping them while the prisoners had to escape from the guards by sprinting towards the finish line.. Either side who failed to do so, had to perform 5 grunts..

the starting position of Deltas as prisoners

Sprinting was one of my strengths.. I was quite confident of capturing my prisoner or escaping from my guard and on top of that, my partner was a lady!! Sorry to her as she had to perform grunts for all the 6 rounds.. Had a fun time sprinting, missed it so much!!!

The 2nd workout was quite usual.. We had to run from one cone to another, push-ups and run to another and do bear crawl, back crawl and so on (lazy to elaborate)

Overall, had a great time 2day!!! I LOVE TO SPRINT!!!

HOOYAH!!!