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Metropolitan Kepong Map

2011-04-28T08:51:00.000+08:00

30 APRIL 2011

The Countdown to Summer is on

2011-03-16T10:03:00.002+08:00

Hi Wong

I haven't reached out to you in a few months, but I wanted to let you know that The Fresh Air Fund is again in need of host families for this summer. If you could help get the word out on wongkeiming.blogspot.com it would really help us place these wonderful children into a loving host family for up to two weeks of a fresh air experience they will never forget. I've put together a new social media release, so please feel free to use any of the images, graphics, banners, or copy:

http://freshairfundhost.org

Please let me know if you are able to post or tweet and if you have any questions. Your efforts can help a child have an experience that will change their life!

Thank you so much,

Sara
--
Sara Wilson,
www.freshair.org
facebook.com/freshairfund
Twitter @freshairfund

NYC Half-Marathon to help children‏

2011-02-04T10:06:00.000+08:00

Hi Wong

The Fresh Air Fund is looking for runners and sponsors to join our Fresh Air Fund-Racers team for the NYC Half-Marathon this coming March 20th and I was hoping you might be able to post something about it on Wongkeiming.Blogspot.com to share with your readers. This is a great way to participate in NYC's premier road race while helping Fresh Air Fund children. Please feel free to repost anything from our news site here:

http://freshairmarathon.com/

We are also in need of host families for this Summer. Host families are volunteers who open their hearts and home to a child from the city to give them a fresh air experience they never forget. Please let me know if you are able to post or tweet and if you could send me the link that would be wonderful. Together we can help make sure these children have everything they need!

Thank you so much,

Sara
--
Sara Wilson,
The Fresh Air Fund
sara@freshair.org
www.freshair.org

Finally! I've got it!

2011-01-08T16:27:00.001+08:00

I have been practising very hard since the beginning of 2009, I really hope to become one of the youngest pacemaker to get this award in 2009, however my toughest arch rival Naresh Kumar beaten me by 2 points. Came to TIGER year of 2010, I have finally earned what I have always wanted the most and It was dream come true! I am now officially being crowned the youngest and pacemaker of the year for 2010. Not only that, I have also broken the record from 42 to 46 in the medal tally which is another bonus, I hope this record will hold for long long time.

To always stay at top form is something impossible, thus I only focused on those important events, other than that I did not really showed 100% of my effort because I knew it was going to affect my body condition. I have encountered some serious injuries along the way this season, somehow I did not intend to take a break and I told myself just go on.

I always like to improve myself more in every race, I have tried number of methods to push myself beyond limit. Sometimes I realised I could not even go further even though I have had those kind of intensive trainings. I decided to join uncle Chan Chee Seng for training in May, his training was a lot tougher compare to the training I have had before. At beginning I almost wanted to give up his training but I kept going. This training really help me in improving speed.

I have traveled a lot of places in 2010, first oversea run was in Hatyai, it was also first time traveled out of Malaysia in my life, it was such fantastic experience which allowed me to explore something different which I have never been through before. Other places in Malaysia such as Cameron Highlands, Alor Setar, Taiping, Seremban, Bidor, Ipoh, Penang, Muar etc. 2010 was more evenful and abundant compared to 2009.

Last but not least, thanks Pacemakers Network for the award and recognition, thanks everyone who always helped me and gave me advice, I hope 2011 will be another great year for me, will double up my effort to get this award for the second time in 2011, will definitely defend the title. SIGNING OUT!

Happy holidays from The Fresh Air Fund!‏

2010-12-16T11:13:00.003+08:00

Hi Wong

I hope you're doing well this holiday season. Thanks to the generosity of people like you helping to bring awareness to our program, it's been another wonderful year for some of New York City's neediest children. I was hoping you might be able to post something again about The Fresh Air Fund on Wongkeiming.Blogspot.com to share with your readers. I've set up a new microsite with some great holiday banners, photos, videos, and lots of info, so please feel free to repost any of it:

http://freshairfundseason.com

We've been thrilled that thousands of children were able to escape the inner city for fresh air at one of our camps in upstate New York, or enjoyed their stay with volunteer host families this year. Please let me know if you are able to post or tweet and if you have any questions. Your efforts can help a child have an experience that will change their life!

Thank you so much and have a wonderful holiday season,

Sara
--

Sara Wilson,
freshair.org
facebook.com/freshairfund
Twitter @freshairfund

half day trip to klang

2010-10-31T12:43:00.000+08:00

woke up around 3.40am early and went out to fetch stanley, julie, chee wah and chen kwok, together to klang run4it. actually i did not sleep quite well last night. i planed to sleep by 11pm however i did not fall asleep so easily, as a result my eyes were black like panda!

since chen kwok is preparing for his penang bridge marathon, i decided to pace him for the entire race, average pace was juz below 5.05 per km, we had completed the run with 1'01'43, what a great training it was! i felt comfortable and great. this was a good start rebuilding up my body. so i didn't really push too hard.

actually i am quite concern about this coming penang bridge 10k race, currently so far so good in every training session with coach chan. i need to put more effort on training rather than races. i believe i could do well and finish top 15 in penang bridge race. add oil!

an ordinary day during birthday

2010-09-22T10:26:00.000+08:00

thanks everyone for birthday wishes yesterday via facebook, sms-es, calls, from mars, moon, sun and blar blar blar! special thanks to my buddies jacky loong and kin man who hosted a small birthday supper at wongkok leisure mall during my SLEEPING TIME, i was so happy and touch. sorry to those for not picking some call due to busy work. wish u all have a fantastic days ahead too!

NYC Marathon to help children‏

2010-09-16T13:40:00.002+08:00

Hi Wong

The Fresh Air Fund is looking for runners and sponsors to join our Fresh Air Fund-Racers team for the NYC Marathon on November 7th. I thought you would be interested in helping out by posting a mention of this exciting news on Wongkeiming.Blogspot.com. This is a great way to participate in NYC's premier race while helping Fresh Air Fund children. Please feel free to repost anything from our site here:

http://freshair.org/racers

As you may be aware, over the past four years as a NY Road Runners charity partner for the NYC Half-Marathon, our 325 Fund-Racers have raised close to $400,000 for The Fresh Air Fund! Please let me know if you are able to post or have any questions, and if you could send me the link that would be great.

Thank you so much,

Sara

--
Sara Wilson,
The Fresh Air Fund
sara@freshair.org
www.freshair.org

Observe your stool. It is your colon health indicator.‏

2010-09-15T20:38:00.000+08:00

Self Measurement................... Daily KPI Indicator!!

It can reveal surprising facts about your health! Kids are proud to show off their poop? but most adults rarely glance inside the toilet bowl. But the truth is...... Examining your poop is one of the best ways to find out what's really going on in your body.
So take this quick quiz to get the inside scoop on your poop!
Question #1: How long does it take you to have a bowel movement?Less than 60 seconds

More than two minutes

Answer: Healthy bowel movements happen within 60 seconds of sitting on the toilet. The stool should easily come out without straining, grunting or any discomfort. It should have the consistency of toothpaste. If you have time to read a newspaper while sitting on the toilet , you probably have a problem with constipation or poor bowel health.
Question #2: What is the shape of your stool?Long like a banana round, hard pellets thin, pencil-shaped

Answer: Healthy stool averages about four to six inches long and are shaped like a banana or a torpedo. Very narrow, pencil-shaped stool is a sign your colon walls are impacted or you have polyps or growths on the inside of your colon or rectum. This causes the stool to squeeze to get through. Stress can also create narrow stool. Hard, round or pellet-shaped stool is a possible sign of poor liver function, lack of exercise, dehydration or constipation.

Question #3: Is your stool accompanied by foul odor?
Yes No

Answer: Gas or odor is a sign of a bacterial imbalance in your intestinal flora. The "bad" bacteria release foul-smelling gases and toxins that can cramp your colon and create embarrassing odors.
You can eliminate this odor by removing debris and encrusted feces from the walls of your intestines and restoring the balance in your intestinal flora.
Question #4: What color is your stool?
Yellow     Green   Brown
Gray     Black Bright red

According to Mayo Clinic research, all shades of brown and even green  are considered normal stool colors. And the foods you eat can affect the  color of your stool. For example, beets, tomato juice, blueberries, popsicles and green leafy vegetables can affect your stool color. However, a distinct change in stool color can be a warning sign for health problems.

Yellow-colored stool indicates your food is moving too quickly through your digestive tract as in the case of diarrhea. If stool is greasy or foul-smelling, it may indicate excess fat caused by malabsorption of nutrients.

Green-colored stool means your food isn't properly being processed through your intestines. As a result, bile isn't broken down and gives your stool that green color. Green stool can also mean you're eating too much sugar, fruits and vegetables and not enough grains or salt.

Gray or ashy colored stool indicates undigested fats or heavy use of prescription or over-the-counter drugs that contain aluminum hydroxide. It can also indicate a lack of bile in the stool that may be caused by a bile duct obstruction. Black stool is a serious warning sign for bleeding in the upper gastrointestinal tract , possibly the stomach.

Bright red stool may indicate bleeding in the lower intestinal tract?   possibly the large intestine or rectum. Hemorrhoids may also be the source of the bleeding.

Question #5: Do you pass gas while you're having a bowel movement or have you noticed air or bubbles in your stool?
Yes No

Answer: Air or bubbles in stool can indicate an intestinal imbalance. Gas producing bacteria may be overgrowing and competing with the healthier flora in your gut.

Please know this: A normal bowel movement happens within 60 seconds ofsitting on the toilet. There should be no straining, pain, bleeding or foul odor accompanied with your bowel movements. And wiping afterwards should be easy and simple? using just one or two pieces of toilet paper!

If that's not your experience in the bathroom? then you need to give your intestines a thorough internal cleaning!

When your colon is in danger? it will do anything and everything to sendout an S.O.S. for health!
That means giving you "dragon breath" and "B.O."!  If you notice strong body odor?especially under your arm pits...... Or if your friends shy away and frequently offer you breath mints?LISTEN to your colon?it's screaming for help!

And INTESTINAL parasites can also trigger:
Painful gas and bloating
Irritable bowels
Runny stool or diarrhea
AllergiesSkin outbreaks
InsomniaPoor immune system
Muscle pain and joint sorenessAnd much more!

20k in 3 months

2010-09-11T10:59:00.000+08:00

i did another 20km (19.3km according to my GPS) after a 2-week rest last month, and it had been almost 3 months i had not hit 20km. i was very happy that i did it again today morning. although i always loved speed and hill workout, somehow long run also crucial, so i can't ignore it anyway.

thanks fong sai siong for pacing me all der way to hartamas petronas station, using comfortable pace i managed to do 55 minutes with all hilly course. during 2nd half, i thought shu wei would run with me but he was like chased by a dog, smell no smoke so i decided to let him go, bcoz coach chan always advise me that not to push. a bit tired in 2nd half but still faster than 1st half, and i was really satisfied with my training today.

Distance : 19.30km
Time : 1'47.02

recent posting

2010-09-02T12:27:00.000+08:00

after seremban 10km race, my condition was drop to der bottom, fitness starts from 0 again. 4 weeks consecutively with 2 races each week, my body condition got worse, so i decided to rest completely for 2 weeks. der 1st day back for workout was track running, absolutely tough, heart felt like going to burst

22.08.2010
we went broga hill for watching sunrise, however there was no sunrise, ended up a heavy rain. anyway it was a great experience with fantastic scenery, breeze, slippery muddy road.
PHOTOS WILL BE UPLOADED SOON!

30.08.2010
it was another night run again at klang called larian patriotik, it started 10pm and i finished der race within 35 minutes, i felt it was not a very important race for me so i decided not to go maximum in this race, in addition my body condition was not so good, fitness level still hanging in der middle. after this i had only 7 hours to rest for another race tomoro morning.

31.08.2010
another race held at padang merbok by CARI runners, 5k category started 7.45am, yet i was still in a dreaming mode, but der show must be carried on too. with less mashalls in this race, i wondered others will lost their way, at der beginning i almost got der route wrong as we had to run left to jln parlimen. anyway everything was smooth after that. i was very tired after 2km mark, bcoz still not recovered from yesterday's run. without any strong competitors in my group, i finished 1st in my category, 1 of der bonus inspiration for me to come back to best condition.

adidas Turns Your Smartphone Into A Personal Coach

2010-08-12T23:09:00.000+08:00

Kuala Lumpur – adidas miCoach, the personal and real-time audible training system, takes its offering to the next level with the introduction of the miCoach app featuring sports-specific training programmes designed to coach sports and fitness enthusiasts, amateurs and professionals alike.

With the new miCoach app, adidas extends its personal coaching programme for running and introduces specific conditioning programmes for Football, Tennis, American Football and Basketball. The miCoach app, using GPS for active real-time pace-based coaching and location tracking, makes the adidas miCoach platform available to millions of smart phone owners via the option to download at selected app stores including iTunes and Blackberry App World from August 1, 2010 onwards.

“The introduction of the miCoach app and sports-specific training plans was the natural next step to bring miCoach to an even wider audience. At adidas we work with the world’s best coaches and athletes and we wanted to share this knowledge and experience with our consumers to inspire and to help them reach their personal goals,” says Bernd Wahler, Chief Marketing Officer of adidas Sport Performance - Germany. “Our service approach is unique and sets new standards in terms of personalisation in the entire sporting goods industry.”

adidas has worked with some of the world's finest athletic coaches, athletes and teams when developing the miCoach app and the sports-specific training plans including renowned athletic trainer Mark Verstegen, founder and director of the Athletes’ Performance Institute (API) training and sport research centre. In addition, adidas worked closely with the Spanish National Team, FC Bayern Munich, AC Milan as well as athletes like Reggie Bush and Jessica Ennis.

“Coaching is essential to improving as an athlete – no matter what your sport. Whatever your goal is, a coach can help you improve. miCoach has a plan designed specifically to make you faster in football. You don’t get faster by just running long distances, or running sprints, it takes interval training specifically designed to optimise football performance and miCoach provides a pretty cool plan to make you a better you,” commented Reggie Bush

The miCoach app allows smart phone users to turn the phone into a personal coach: pace triggered voice coaching, personalised and sports-specific training plans, workout calendar, navigator and workout feedback are some of the features. The miCoach app syncs automatically with the intelligent website micoach.com offering six documented training plans for each sport and the option to create personalised conditioning programs. On micoach.com the training programmes are tailored to the personal fitness level and goals allowing to monitor, manage and analyse progress over time.

With the launch of the miCoach app, adidas unveils its new global campaign “miCoach says”. The new campaign celebrates coaching and the pre-season conditioning programme of some of the world’s best athletes including Andy Murray, Reggie Bush, Derek Rose and Jessica Ennis. “miCoach says” is developed by global advertising agency 180 Amsterdam and its digital arm Riot and includes TV, print, digital and mobile executions.

adidas miCoach app highlights:
•    All-in-one device: your music, coach, workout calendar, navigator and phone
•    First app to offer real-time, GPS-triggered voice coaching to color keyed pace zones based on a personal assessment workout
•    First app to offer sports-specific workout plans
•    Fully customisable so athletes of all levels can create personalised conditioning programmes to meet fitness level and goals
•    Instant workout feedback with graphs and maps to review and share
•    Monitors, manages and analyses progress over time
•    Syncs wirelessly with micoach.com so all data is safely stored online
•    Updates continuously with coaching content tailored to your training needs
•    Shoe tracking and alerts to keep you at your best and avoid injury
•    Indoor coaching only mode for use in the gym
•    Available in multiple languages

adidas miCoach.com – intelligent website that is central to the miCoach personal coaching service. miCoach users can select goal-based training plans for various sports. The website allows tracking progress over time, comparing individual statistics and workouts over time as well as sharing results via the online community.

adidas miCoach Pacer – a small, lightweight device that delivers real-time audible coaching as you exercise via headphones or combined with your own MP3 player or smartphone. During your run, the miCoach Pacer verbally coaches you (i.e. speed up to green zone, slow down to blue zone, etc.) to ensure that you are staying within your targeted heart rate zone and keep you running at the right personal level based on its interaction between the adidas Heart Rate Monitor and adidas Stride Sensor.

adidas miCoach Zone – easy-to-read colour-code display provides accurate, real-time coaching on your wrist. Used in conjunction with the adidas Heart Rate Monitor or the miCoach app
adidas miCoach Heart Rate Monitor – provides accurate feedback about your workout performance. It relays your workout information to the miCoach Pacer or miCoach Zone which then ensures you're not pushing yourself too hard or too little on your run.

adidas miCoach Stride Sensor – clips directly to shoe laces or inside adidas adiStar and Supernova shoe models featuring a cavity under the sockliner of the left shoe. The Stride Sensor provides detailed data about your unique stride rate, distance and pace and relays that information back to the miCoach Pacer device.

About adidas:
adidas is a global designer, developer and marketer of athletic footwear, apparel and accessories with the mission to be the leading sports brand in the world. Brand adidas is part of the adidas Group, a corporation that includes brands such as Reebok, TaylorMade and Rockport.

For further information visit www.adidas.com/micoach or www.press.adidas.com or contact:

Nor Soraya Ghazalie Charlemoine (PR)
Tel: +6 012 212 6140        E-mail: norsoraya@gmail.com

adidas Malaysia
Jessica Lim (Senior Brand Manager)
Tel :    +6 012 332 6300        E-mail: jessica.lim@adidas.com

adidas Turns Your Smartphone Into A Personal Coach

2010-08-12T23:05:00.003+08:00

With the succes of the adidas micoach, adidas now presents the latest in mobile technology - the micoach mobile app featuring sports-specific training programmes designed to coach sports and fitness enthusiasts, amateurs and professionals alike.

The introduction of the revolutionary app is supported by the global campaign "miCoach Says" celebrating thefact that everyone can now have a personal coach with miCoach mobile to make them faster and better at their sport. The new campaign celebrates coaching and the pre-season conditing program of some of the worlds best athelets including Andy Murray, reggie Bush, Derek Rose and Jessica Enis.

For the full story on the miCoach mobile app please find the information in the accompanying news release attached. You can also visit http://adidas.synapticdigital.com/ for additional materials

For further enquiries please do not hesitate to contact me

Thank you

Regards,

Soraya
PR
012-2126140

4 consecutive weeks with 2 races!

2010-08-09T09:53:00.001+08:00

I have never tried back to back competitive, my body was so tired and could not perform my best after seremban 10km run.

here are der following tough weeks :

1. telekom muzium run + siemens run
2. ASJC Run + taiping heritage run
3. smkdl run + Muar Run
4. cyberace + Penang run

I was just INSANE! Never think of body condition and still do it! No wonder I could not perform my best. Body has been so tired and lead to serious infections such as fever, cough, sorethroat. I think I need full rest this week and will not have practise for this entire week so that i could come back to top condition

body need rest

2010-07-20T09:17:00.000+08:00

after a consecutive 2 days racing, i think i have to rest before going for another half marathon this friday. luckily telekom muzium race was not exactly 10k (only 7.14km) otherwise i would have finished in siemens run, it was really testing my fitness. after doing 7k on saturday, i still felt tired during siemens run, i could have done PB if i had enough energy to go all out on sunday.

i did not go all out on saturday either, but der hill towards kl tower was certainly a killer, plus other hills, it was so tough to attack. somemore i did not have enough warm up. i could feel my heart rate was getting higher even though not going maximum, der red blood cells carrying O2 & CO2 rapidly. der moment when chen pong pong overtook me during last 100m i was scared and tried to make it through to der finishing point, but it was inside der gate, i though it finished outside so i stopped, what a waste of opportunity to beat him again!

during siemens run, i did not expect to have any target, i juz wanted to finish der race with injury-free within 50 minutes bcoz i was extremely tired after yesterday's race. meyya was pacing me towards jalan salahuddin, but i could not keep in touch with him as he had gone faster. upon reaching jalan parlimen, i was almost exhausted. my GPS showed only 7k, which mean another 3k to go. i was looking for water to hydrate myself however der entire water station was blocked by students, with no time wasting, i continued running without any water. in der last 1.2k i saw thurai and suresh who asked me to pace with them, thanks a lot for motivating! i felt a lot more comfortable after that and could go faster.

within these 2 days, i found that not easy to run high speed in both races, unless perform der best for der 1st and take it easy for der 2nd or vice versa. after this need good rest, and something good to revive myself.

an enjoyable 10k at seremban

2010-07-11T13:50:00.001+08:00

arrived seremban field 6am, did some warm up and stretching, looking at der crowd, there was not many strong runners as a lot of them went for either centro run (another run in klang) or 21k, so i changed my target instead of doing it easily without injury, i would try my best to do PB at der same time aiming for top 10 if it was possible. der race started at 7.10am, i started quite fast for this race with 4'04.45 for der 1st km. Chen Pong Pong already tired during 2km, so i juz left him behind and maintain my pace. as i expected earlier, there was a lot of hills in this route. i was mentally prepared and felt fantastic with my pace and maintain almost every kilometer. i saw zulazlan was ahead of me in 5km mark when i chased him from der back. i could sustain my pace but could not increasing it bcoz my stamina almost out of order. finally i clocked myself 40'35 in 9th placing. i was so grateful and happy that i did a brilliant job. i pretty enjoyed this race bcoz i did not make myself so suffer in der end. i see u next year seremban half marathon!

here is my race result :

http://connect.garmin.com/activity/39963223

result from my category

chew, me, kelvin

khoo / chew / kelvin / me / ricky

happy to have u guys to join this event

one of der happy moment with Mr Tang

Today is the day‏

2010-07-01T09:03:00.001+08:00

Hi again Wong

I just wanted to shoot you a quick note that this morning was our first departure of Fresh Air Fund Friendly Town trips for the summer. We are all thrilled that this day is here and I wanted to see if you wouldn't mind posting a mention on Wongkeiming or a tweet to help spread the love. All of the families are so excited that the children are coming into these homes and towns and that it's the first day visiting for summer 2010.

Feel free to use any info, logos, images, or videos from our social media news site:

http://freshairfundhost.com

If you are able to help please let me know and I am here if you have any questions.

Thank you so much,

Sara
--
Sara Wilson,
www.freshair.org
facebook.com/freshairfund
Twitter @freshairfund

SCKLM 2010

2010-06-27T16:51:00.004+08:00

i woke up at 2.50am and quickly rushed to meet kelvin for car pool at PRGM together with chen kwok and julie. arrived there around 3.45am, and we were looking for der pacers' balloons to be distributed. Rainer arrived at merdeka square by 4.40am and distributed der pacers' balloons to pacers according to their target time set. it was a rainy day before der race started, i thought it would be a painful run especially when my shoes got wet.

when der race was gunned off, we started with a comfortable pace, it was not easy for me to run in rain bcoz i had not done any training running in der rain. before scklm2010 came, i had juz done a 20k and a 30k, i did not know actually whether i could achieve a time within 5 hours. i did not bother much, me, kelvin and tan lian meng, as sub 5 hours pacers paced quite well in der 1st 5km, lian meng needed to have a pit stop for a while and he would be catching up soon. with kelvin as my only motivator cum pacer, we hoped that we could pace together for at least 30km.

with some followers including jeff, jennifer and a malay friend (i apologise for not remembered your name!), i had a great inspiration to continue my run without giving up. at 14km mark (taman maluri) kelvin was 100m behind me, i thought of slowed down a bit so that everybody could catch up, i decided to go ahead so that we would not lost my time. meanwhile, jeff and der malay follower were not able to stay tight anymore in almost 25km mark. so i could only pace jennifer so der rest of der journey.

i made my calculation again, i realised that der 1st 30km timing could actually lead me to sub 4.30, jamie told me that my pace could lead me to around 4'40 if i continued doing that pace. i need to slow down a lot so that i would be able to do within 4'50 to 5 hours. i was a little bit struggled in 35km mark (putramas jalan kuching), and it became a very tough mental game for der rest of der journey. came to der tijani hill, i felt my feet were heavy, but i did not stop and stay strong, it would be a lot easier after that if i could overcome this toughness. recruited some follower for der last 2km, we were almost there, juz needed a breath and run with injury-free to der finishing line. finally we crossed der finishing line with 5 hours, i had never crossed finishing line with such great smiling face. i was so happy and satisfied with my run.

thanks for all der followers who support me along der route, and appreciate everybody who gave me great support and encouragement. it was 1 of my best experience in doing my marathon for my entire life. really wonderful experience! i could have done 4'15.00 if i was not a pacer today. guess this will be my last marathon for years, bcoz i need to concentrate more in short distance run. after today, i felt that i have a bit fall in love with marathon, but i love short distance runs more, so i can only choose to major in short distance runs rather than any distance more than 21k. hmm... my sharing stop here, see u guys next time! bye bye!

Click HERE to see my split time

photos coming soon!

Hatyai Trip - 2 weeks ago

2010-06-13T22:26:00.000+08:00

STUDY = NO FAIL??? are u sure?

2010-05-27T13:08:00.001+08:00

just to read

2010-05-26T08:47:00.003+08:00

2 consecutive days for fitness concept indoor triathlon challenge

2010-05-26T08:44:00.001+08:00

i was invited by kenny to this challenge on saturday 3.30pm @ jaya jusco bukit tinggi. there had only 3 challenges, me, kenny and lui yuan long. i thought i was quite good in running so that i could make a big gap in treadmill however lui beat us easily in cycling by 1km even thought he was not too good in x-trainer and treadmill. incredible! i did a total distance of 10.928km which was der furthest i did.

on sunday, der challenges was greater this time, there had der champion cecil cheong, kenny, lui yuan long, michael wong. this time my body was already very tired after yesterday's challenge and morning's jdp. i still carried on and i started with x-trainer, then followed by cycling and running. in cycling i almost went all out and only could do 14km/h max speed in der treadmill (yesterday 15km/h), managed to get consolation prize, well not bad, and really not easy as my body was so tired.

ekiden relay 2010

2010-05-19T08:48:00.001+08:00

i am happy that all der sufferings have came to an end! i have been practising so hard for ekiden relay for der past few months, finally der result paid off. although our team were not able to get top 3 as i expected jack would be at least der 3rd man to past me der sash, i thought it was a bit ridiculous bcoz jack was der 4th runner who past der sash to me, we should have at least in 2nd or 3rd, that means something not right in our team.

when jack passed der sash to me, i was so desperate to overtake der 3rd-place man, when i made u-turn, i thought we had to juz go straight to der finishing point, but we need to turn left to a very sloppy hill, there's where michael overtook me (mixed team luckily). i didn't want to give up, and tried to close gap, i saw jack and asked him was der runner behind far, he replied very far so no need to pressure myself so much, but i still need to chase der 3rd-place runner infront so i did not care too much. der gap between 3rd and 4th place was 100m away, i tried my best to close der gap but it was nearly impossible to overtake him, so close yet so far, somemore it was 9am already, sun was burning me. i finished this relay with 12'43.90, 4th place in men open category.

many thanks to my team mates fauzan, zishen, wern tien and jack, without all ur spirit and support, i think i would not be able to taste der happiness. i was happy with myself because i had done my best. i believe we can do a lot better next year, hopefully we will still stick back to same team mates and revenge for next year.

der Pacemakers Network 1

der Pacemakers Network 2

der Pacemakers Network 3

der Pacemakers Network Lady

happy moment

training with lian bee hoon

2010-05-13T12:03:00.000+08:00

i had a great and enjoyable run with our guest of honour lian bee hoon who guided us running terrain trail (x-country) together with me god-brother lfs for 45 minutes without stopping. it was good to do such recovery run when having done speed workout yesterday at kg pandan sport complex. besides recovering my entire body, it also helps to strength my feet, and made myself to be more balance in the grass/mud. it was not that easy which i expected, i felt i sweat more when running this terrain compared to running on the road. the entire route was soft which required more energy to carry on. overall it was a good training once a week, instead of always do road running, this trail training is good.

Two Weeks‏

2010-05-12T08:28:00.000+08:00

Hi Wong

I haven't reached out to you in a few months, but I wanted to let you know that The Fresh Air Fund is again in need of host families for this summer. If you could help get the word out on Wongkeiming.Blogspot.com it would really help us place these wonderful children into a loving host family for up to two weeks of a fresh air experience they will never forget.

I've put together a new social media release, so please feel free to use any of the images, graphics, banners, or copy - by the way, we just created a new video called "Two Weeks" that is truly heartwarming:

http://freshairfundhost.com/

Please let me know if you are able to post or tweet and if you have any questions. Your efforts can help a child have an experience that will change their life!

Thank you so much,

Sara

--
Sara Wilson,
www.freshair.org
facebook.com/freshairfund
Twitter @freshairfund

1st time training under coach chan

2010-05-08T20:21:00.001+08:00

06.05.2010

after so many weeks of disappointments, i decided to train under different menus, different and different people. of course i have mentally prepared to suffer, as i know coach chan is one of the fantastic coach in klang valley who always makes people suffer, haha...

i arrived kampung pandan sport complex at 6.15pm, i met jack toh and lee weng khong for a light warm up for 3 rounds while waiting for coach to come. coach asked us to warm up with alternate fatlek and jog. the training started where we had to do 4 sets of 400m within 2'30 INCLUDING REST! i was shocked and surprised, how was i going to have enough rest before continuing next set? they told me just follow them and did not need to go so fast because there a lot more to go, these 4 sets of 400m were just warm up.

the nightmare came when 4 sets of 1000m started, coach chan did not know how my standard was so he asked me to start off with 4'10. by following weng khong i managed to do 3'55 for the first set, it was absolutely tough to follow someone. the tougher one came when he required everybody to run 5 seconds faster compared to first set, serious?! i almost exhausted in the first set, but due to the pressure i was 8 seconds faster than first set. wow! then third set must be 2 seconds faster compare to second set, how was i going to do that again? i maintained my pace in third set and 4th set was the toughest, i had to bite mt teeth hard and never think of others, i had to just run my best, just 100m to go, weng khong came from behind overtaking me whereas i was in maximum speed.

then continued with 400m times 4 sets with 2'30 including rest again. oh... almost fainted now! because of these were the last 4 i would try my best to finish it. however after these 4 sets, we still had another set of 400m which was all-out set. i did 1'18 and it was PB in all my training session and it was in such fatigue state, i thought it was fantastic because i realised that i had potential but need to explode it out.

the training finally over! we did one round of cool down and stretching before rain was coming. first day? not bad, i could still survive! i would say training under coach chan is not easy, the pressure he gives is way way worse than those training others give. i could feel the tense of my body and mental. all these tenses need to be overcome just like jack toh and weng khong do. coach chan said i have a fantastic runnning style, forefooted, great speed and power, just that have to wake those up and keep improving it. actually what i have been doing was still not enough because i did not practise under fatigue state. if i could overcome the pressure in training certainly can do well in races.

Talk on Creative Images: Malaysian Frottage Project‏

2010-05-04T08:31:00.001+08:00

Dear Sir / Madam

We would like to invite you and your friends to attend a talk on “Creative Images: Malaysian Frottage Project” by Mr Edwin Easydorchik. Edwin was an Artist in Residence at MIA in 1999 and during that time he was engaged in a project to ‘capture’ images of Malaysia using the technique of frottage. He made a number of works in the Chinatown area of Kuala Lumpur, Taman Negara and a durian watch-house located in the last remaining area of jungle in Kuala Lumpur.

Edwin will illustrate with images produced and he will also show a short DVD of his solo exhibition in Seoul, South Korea, in 2004, together with some images from a group exhibition held in Korea in 2005.

The details of the talk as follow:

Date : 11 May 2010 (Monday)
Time : 10am – 11am
Venue : Malaysian Institute of Art Multipurpose Hall, 294 – 299, Jalan Bandar 11, Taman Melawati, KL.

Admission is FREE. Please drop us a note if you are coming so that we can ensure comfort for all. For enquiries or registration, please contact Nancy at (03) 4108 8100 or email us at mia.ems@gmail.com. Enclosed herewith the flyer for your reference.

Regards

Chan Foong Yi
Head, MIA Art Centre

my piano experience

2010-05-02T15:45:00.001+08:00

i still remember my piano teacher first taught me, playing piano should always curve my hand like holding a tennis ball. yes i used to play piano with only fingers moved, it was like dead people playing piano with no adequate emotions. yes i always did that, after some time i followed and changed my style of playing like what teacher said to me.

after that i learned how to recognise notes, duration of beats, major/minor, chords, triads and so on. i was very quick in memorising and understand theory, i almost remembered all the things that was written in the book within a day except those italian terms which took me long time to digest it. only a day memorised until grade 5, i thought it was unbelievable!

this was the thing that i learned

for practical, i practised a lot in my piano center, i loved that certain piano very much because the keys was hard enough and the sound was more powerful than other pianos. my teacher allowed me to jump grade up to grade 3 when i started learning. she said i was quick enough to catch up in 2 months time if i still can remember. i mean it was unbelievable to jump grade within a short time. however i did not go through some important things that i needed to.

a cute hamster playing piano

i did not start learning piano from young, actually i wanted to, when i first learn piano lesson during primary school time, i loved to learn but due to some reason i could not. somehow i was happy to play it excellently when i learned it. i had to stop it because i always involved in sports especially in martial arts, always got injured fingers. and due to time and money constraint i need to stop because the fee was quite expensive.

i always admired maksim mrvica as he is one of the most fast-fingers players, his fingers are fantastic, his emotions and passion of playing is brilliant.

the original 'flight of the bumble bee'

new world concerto - symphony no. 9

lang lang is favorite idol who i admired, he is just as fantastic as maksim mrvica does, quick fingers, fantastic emotions, people say he is crazy, what so crazy? if people can play well in piano called crazy? people who call pianists crazy are crazy people really!

Strauss - Fledermaus, Op.56 piano

if i start revise and play back piano, it will be difficult already as i have not been practising for quite some time. but sometimes listening is better than playing it, depends! for me i like playing it more than just listen to it because is my product of playing, i can see satisfaction when i know how to play a song and will continue it. the most difficult song i learned was 'marrige d'amour'. i kept challenging myself to play this well but still can't play it well. now almost impossible already. haha... share with you til here, see ya!

bomba race

2010-05-02T12:13:00.000+08:00

i was still having serious cough today since last 2 weeks but i must maintain my pace even i was so frustrated with cough for der entire race, i could not control my breathing well, i had to breath hard to get more oxygen, less of oxygen intake made my speed got slower. i knew bomba run is an extremely difficult race so need to go all out in order to be in top 100 but i could not concentrate and focus in this race, my head suddenly so pain and felt dizzy like wanted to pengsan on der road. i had to follow thurai for der last 4km bcoz nobody i could pace with. many familiar faces overtook me easily and i had der heart to chase them back but my body gave my warning signal. however in der end i missed by 2 position with 54'28, really no luck, looks like my dream gone already! i could have perform better if i was fully fit. never mind lar, my goal is to practise harder than before, juz that my days have not came yet, so i have to wait patiently.

Top 10 Strange Phenomena of the Mind

2010-05-01T09:38:00.000+08:00

Source: The List Universe

The mind is a wonderful thing - there is so much about it which remains a mystery to this day. Science is able to describe strange phenomena, but can not account for their origins. While most of us are familiar with one or two on this list, many others are mostly unknown outside of the psychological realm. This is a list of the top ten strange mental phenomena.

We have all some experience of a feeling, that comes over us occasionally, of what we are saying and doing having been said and done before, in a remote time – of our having been surrounded, dim ages ago, by the same faces, objects, and circumstances – of our knowing perfectly what will be said next, as if we suddenly remember it! – Charles Dickens

10: Déjà Vu

Déjà vu is the experience of being certain that you have experienced or seen a new situation previously - you feel as though the event has already happened or is repeating itself. The experience is usually accompanied by a strong sense of familiarity and a sense of eeriness, strangeness, or weirdness. The “previous” experience is usually attributed to a dream, but sometimes there is a firm sense that it has truly occurred in the past.

9: Déjà Vécu

Déjà vécu (pronounced vay-koo) is what most people are experiencing when they think they are experiencing deja vu. Déjà vu is the sense of having seen something before, whereas déjà vécu is the experience of having seen an event before, but in great detail - such as recognizing smells and sounds. This is also usually accompanied by a very strong feeling of knowing what is going to come next. In my own experience of this, I have not only known what was going to come next, but have been able to tell those around me what is going to come next - and I am right. This is a very eerie and unexplainable sensation.

8: Déjà Visité

Déjà visité is a less common experience and it involves an uncanny knowledge of a new place. For example, you may know your way around a a new town or a landscape despite having never been there, and knowing that it is impossible for you to have this knowledge. Déjà visité is about spatial and geographical relationships, while déjà vécu is about temporal occurrences. Nathaniel Hawthorne wrote about an experience of this in his book “Our Old Home” in which he visited a ruined castle and had a full knowledge of its layout. He was later able to trace the experience to a poem he had read many years early by Alexander Pope in which the castle was accurately described.

7: Déjà Senti

Déjà senti is the phenomenon of having “already felt” something. This is exclusively a mental phenomenon and seldom remains in your memory afterwards. In the words of a person having experienced it: “What is occupying the attention is what has occupied it before, and indeed has been familiar, but has been forgotten for a time, and now is recovered with a slight sense of satisfaction as if it had been sought for. The recollection is always started by another person’s voice, or by my own verbalized thought, or by what I am reading and mentally verbalize; and I think that during the abnormal state I generally verbalize some such phrase of simple recognition as ‘Oh yes—I see’, ‘Of course—I remember’, etc., but a minute or two later I can recollect neither the words nor the verbalized thought which gave rise to the recollection. I only find strongly that they resemble what I have felt before under similar abnormal conditions.”

You could think of it as the feeling of having just spoken, but realizing that you, in fact, didn’t utter a word.

6: Jamais Vu

Jamais vu (never seen) describes a familiar situation which is not recognized. It is often considered to be the opposite of déjà vu and it involves a sense of eeriness. The observer does not recognize the situation despite knowing rationally that they have been there before. It is commonly explained as when a person momentarily doesn’t recognize a person, word, or place that they know. Chris Moulin, of Leeds University, asked 92 volunteers to write out “door” 30 times in 60 seconds. He reported that 68 per cent of his guinea pigs showed symptoms of jamais vu, such as beginning to doubt that “door” was a real word. This has lead him to believe that jamais vu may be a symptom of brain fatigue.

5: Presque Vu

Presque vu is very similar to the “tip of the tongue” sensation - it is the strong feeling that you are about to experience an epiphany - though the epiphany seldom comes. The term “presque vu” means “almost seen”. The sensation of presque vu can be very disorienting and distracting.

4: L’esprit de l’Escalier

L’esprit de l’escalier (stairway wit) is the sense of thinking of a clever comeback when it is too late. The phrase can be used to describe a riposte to an insult, or any witty, clever remark that comes to mind too late to be useful—when one is on the “staircase” leaving the scene. The German word treppenwitz is used to express the same idea. The closest phrase in English to describe this situation is “being wise after the event”. The phenomenon is usually accompanied by a feeling of regret at having not thought of the riposte when it was most needed or suitable.

3: Capgras Delusion

Capgras delusion is the phenomenon in which a person believes that a close friend or family member has been replaced by an identical looking impostor. This could be tied in to the old belief that babies were stolen and replaced by changelings in medieval folklore, as well as the modern idea of aliens taking over the bodies of people on earth to live amongst us for reasons unknown. This delusion is most common in people with schizophrenia but it can occur in other disorders.

2: Fregoli Delusion

Fregoli delusion is a rare brain phenomenon in which a person holds the belief that different people are, in fact, the same person in a variety of disguises. It is often associated with paranoia and the belief that the person in disguise is trying to persecute them. The condition is named after the Italian actor Leopoldo Fregoli who was renowned for his ability to make quick changes of appearance during his stage act. It was first reported in 1927 in the case study of a 27-year-old woman who believed she was being persecuted by two actors whom she often went to see at the theatre. She believed that these people “pursued her closely, taking the form of people she knows or meets”.

1: Prosopagnosia

Prosopagnosia is a phenomenon in which a person is unable to recognize faces of people or objects that they should know. People experiencing this disorder are usually able to use their other senses to recognize people - such as a person’s perfume, the shape or style of their hair, the sound of their voice, or even their gait. A classic case of this disorder was presented in the 1998 book (and later Opera by Michael Nyman) called “The man who mistook his wife for a hat”.

The Amazing Origami Dollar

2010-04-28T08:50:00.000+08:00

Won Park is the master of Origami. He is also called the “money folder”, a practitioner of origami whose canvas is the United States One Dollar Bill.

Bending, twisting, and folding, he creates life-like shapes in stunning detail.

one dollar - fish

One Dollar - Butterfly

One Dollar - Camera

Two Dollars - Battle Tank

Two Dollars - Chinese Dragon

One Dollar - Crab

One Dollar - Dolphin

Two Dollars - Jacket

Two Dollars - Spider

One Dollar - Scorpion

One Dollar - Bat

One Dollar - Toilet Bowl

One Dollar - Penguin

One Dollar - Shark

Wantan Mee @ Bidor?

2010-04-25T19:54:00.000+08:00

i had finally broken my 10km PB at bidor today despite still having cough and a little bit fever. i had been sick since thursday and had a frustrated moment for 4 days. of course i did speed workouts on thursday to improve performance for sunday important race. however my fever got worse later on. i took 2 panadols on saturday night to reduce heat of my body hope that my body would get better.

yes i got better today, but still felt that der smell of panadol came out from my throat, yuck! i hate that smell. we arrived LFS's place at 4.35am and went bidor together with fauzan, ronnie, and ryan in less than 90 minutes approximately. thanks LFS for driving! we had to warm up immediately after arrived there as 10km run was 10 minutes juz after half marathon started, we did some short sprints so that we got ourselves prepared.

my category started exactly 7.10am. started with slow pace, der hills were long and challenging which made me excited. i breath so hard as my nose felt uncomfortable, needed more oxygen to release energy. i was so tired due to shortage of oxygen intake. however i still control my pace well in der 1st half. i was a little bit struggle after beginning of 2nd half, still had a lot more work to do to chase all der runners back. came into der housing area, i knew that there was another 1km to go, i increased my speed almost maximum. in der last 200m sprint i was almost ran out of energy, in der end a runner in back overtook me. i finished with a PB of 47'10.98 position 17th. already satisfied! i could have done better if i was ill-free.

although it was only half day trip, i really enjoyed der moment with friends there. especially der wantan mee, delicious! certainly will come back next year.

49 days to go!

2010-04-24T15:36:00.000+08:00

another 49 day to go to FIFA world cup, i have been waiting until my neck like giraffe.

the official logo of world cup 2010

7 weeks x 7 days = 49 days!
hope my mathematics still good enough, haha...

the golden cup was lifted by italian captain Fabio Cannavaro after beating France in penalties.

who will lift the trophy this year?

stay tune to find out!

Hokkien Version of Covey's 7 Highly Effective People & more...‏

2010-04-23T09:06:00.000+08:00

Steven Covey's famous 7 habits for successful people are nothing more than a free adaptation of very common Hokkien phrases

(surprised?)

So why pay thousands of dollars to attend talks when your grand-parents, parents, spouses and even the auntie who sweeps the floor can give you the same kind of advice FOC, every day?

Habit No 1: Be Pro-Active
Kin Ka Kin Chiew
(Fast leg, fast hand)

Habit No 2: Sharpen the Saw
Toh Bua Lai Lai
(Make the knife sharp)

Habit No 3: Begin with the End In Mind
Ooh Tao Ooh Buay
(Have head, have tail)

Habit No 4: First Things First
Chik Hung Chik Hung Lai - Ban Ban Lai
(One thing at a time, slow and steady); or
Cho Tow Seng
(Do first ; talk later)

Habit No 5: Think Win-Win
Long Chong Ai Yarh
(Must win everything)
This is definitely not thinking win-win. This is a zero sum game. Win everything!

Habit No 6: Seek To Understand Rather Than To Be Understood
Cho Lang Ai Eh Beng Pek
(You must be understanding)

Habit No 7: Synergize
Tai Kay Ai Hup Chop
(All must cooperate)

Scroll down - for more

1.

England has madcow,
Hong Kong has Macau ,
Russia has Moscow ,
S'pore has 2 famous cows-
'Cow-peh and cow-bo'

2.

When ur life is in darkness......
Pray 2 God and ask Him 2 free u from darkness.....
and
If u r still in darkness..Pls pay ur electricity bill.

3.

If u need ADVICE, SMS ME,
If u need DARLING, CALL ME,
If u need HELP, E-MAIL ME,
IF U NEED MONEY, Nombor yang anda dail,
tiada dalam perkhidmatan kami, Terima Kasih.

______________________________________________________________

Dear Ah Lian

Thanks you for your letter. Wrong time no see you. How everything? For me, I am quiet find.

You say in your letter your taukeh soh want you to chain your look? Somemore you must wear kick kok soo, hope you can wok properly.

You know, Ah Kau Kia working in a soft where company now. Last week, he take I, Muthu & few of his friend to May Nonut To eat barger. After that he take we all go to kalah ok. Muthu sing and sing no stop until the sky bright.

Next week, my father mother going to sellerbread 20 years Annie wear sari. My father mother going to give a fist to all the kampong people. So you must come with your hole family.

I only hope one day we no need to write and send letter to you and to me. Better I e-meow you, you e-meow me. I will ketchup with you soon. And when you got time, please few free to call me. Goo bye.....

Worm regard,

Ah Beng

Parenting Workshop @ Service Sunday‏

2010-04-23T09:02:00.001+08:00

Dear Brothers and Sisters,

Namo Buddhaya.

It is a growing concern among parents and educators that the increased use of internet has put children and teens at risk.
If your child is showing signs of internet addiction, what should you do to curb the problem?

Can you use this modern channel "internet" to build rapport with your child?

Come and find out!

We have arranged a Mandarin parenting workshop to address the above issue during this week's Service Sunday on 25 April 2010.
Below is the programme of Service Sunday:

9.00am - Puja & Chanting
9.30am - Meditation
10.00am to 12.00pm - Parenting Workshop (Mandarin)

The workshop instructor is Bro. Aggaphala Yap HH. Bro. Aggaphala is a registered and licensed counselor. After his graduation with a Master's degree in Counseling and Guidance from Universiti Putra Malaysia in 2003, he has worked as a trainee counselor in Universiti Kebangsaan Malaysia, community counselor in Than Hsing Mitra Welfare Centre, Penang, school counselor in university college and the resident counselor at Nalanda Book Cafe.

Parents, educators and dharma shool teachers are most welcome to participate in the workshop. Please feel free to spread the information to your family members or close friends who are keen on this topic, and we hope to see you this Sunday.

Thank you.

With metta,
Sis. Santi

03-8938 1500
http://nalandabs.blogspot.com/

Chap Ayam Run @ 'kok' run

2010-04-23T08:29:00.003+08:00

i needed a very slow run at this kok run as i had juz done speed training yesterday with 800m x 8 sets, we actually could have done more despite der young school children had their sports day. however der school teacher asked us to stop training bcoz they were going to start der matching session.

my feet still tired and heavy on sunday. i started with a very slow pace as i didn't set any target for this run since this was not my VERY IMPORTANT race. der 1st hill was at der carcosa which required us to climb up der stairs and run approx. 600m to der top then go down. der 2nd hill was much more challenging, it was steep, slippery and dangerous, all der way up to der deer park and from there we go down to der starting point again.

i only had my energy back in 3rd loop when i increased my speed to chase everybody back. i realised most of der runners exhausted in der 2nd hill. i met chanbai at der deer park, i asked him not to give up and inspired him, we sprinted together to der finishing line. i finished my race with 1'01'39 (29th) which i felt pretty satisfied in slow run.

congratulation once again to chap ayam group who organised it well for der 1st time! overall was fantastic and fun. i hope it would be better in der 2nd time.

my favorite comic!

2010-04-15T10:05:00.002+08:00

when i first read this comic, i had already felt in love with it. it is funny, creative, bad, and CUTE!!!

it teaches you how to be a expert in chasing girls, teaches you how to be a good person, confident, but sometimes pington doesn't do all these too.

this comic makes me refresh back my past memories during school days, for example how students cheat in the exam, how students fool others, how to make the class to be more exciting, make teachers angry and teachers 'rotan' us back, and many more. hahaha... it is absolutely fun!

the words such as 'kanasai', 'si beh kao lat song', and many more which are very interesting.

sample cover

for those who cannot read chinese, sorry lar i have to say, however you may ask your friends to translate to you. this is the comic your cannot miss!

find out more in the website below, it will make you laugh until stomach comes out!

http://www.walaua.com

Follow up on the 2010 NYC half marathon‏

2010-04-01T09:13:00.000+08:00

Hi Wong

I wanted to write you a quick note to let you know that our 2010 Fresh Air Fund-Racers completed the NYC half marathon and raised an amazing $100,000 for The Fresh Air Fund! We are so thrilled and wanted to thank everyone who supported us by blogging and tweeting about this wonderful event. I've posted some photos onto our Facebook page here:

http://www.facebook.com/freshairfund

If you aren't a fan yet please become one. If you'd like to share this great news on Wongkeiming.Blogspot.com again that would be excellent. Our twitter handle is @freshairfund. Please shoot me back the link if you do post so I can share it with the rest of the team.

Thanks so much,

Sara
--
Sara Wilson, Fresh Air Fund
sara@freshair.org
www.freshair.org

Energizer nite run

2010-04-01T08:59:00.001+08:00

after my working at taman OUG, i quickly rushed to kelvin's house and had a rest, had a fantastic pasta made by god dad, delicious! meanwhile to wait brother stanley to arrive and go there together.

we arrived there by 4.10pm, der sun still shining bright and it was very hot, almost exhausted. we park in der parking lot provided there. when i came down from der car i felt very hot and it was like burning my entire body. i could not imagine what would be happening when full marathoners started sharp 6pm.

yes, full marathoners started 6pm sharp, and it was still glaring. i looked at der runners, i felt so pity them, pay so much go and suffer at der afternoon. while had to wait for another 3 hours, i managed to find fauzan and fiona to have a talk, sharing experiences.

closed my eyes, time passed quickily, we went to der starting point, der mashall directed us to der place to collect our light which to be wear on forehead, i thought we did not need this to run so rushed back and kept it in der car. while having warmed up ourselves, i found meyya and sue who would be joining me for 10km run too. i was not planning to go all out, so i decided to set a pace to sue to follow, at der same time i need to reset my mind for a better races coming.

everybody so excited and always pushing once der official gunned off. i felt great in der whole race, i was happy to have a comfortable race pace running in der humid and hot day at cyberjaya today, set a great pace for sue to follow, finally she had got champion and i was happy for her even she was suffering pacing me. happy that she had a lot improved.

1 thing really don't like it der goody bag collection, der line didn't even move, i lined up there for almost 20 minutes, dunno how they do all these. anyway i enjoyed this race very much, and hopefully next will have it again.

AMKAN for 3 consecutive weeks!!!

2010-03-26T09:28:00.002+08:00

i felt very amkan in month of March, already lost in Junior Development Program and Bareno Run in der past 2 weeks.

Today i still did a BIG BIG mistake which i really could not forgive myself. i pushed too hard in der hill which was only 1km (4'31.00), i felt that i could even sayur ronnie easily and i did it, however i consumed up a lot of energy in der hill and when came to der ground floor i had already exhausted. i felt extremely tired and i could not continue almost. i hardly pushed myself beyond der limit. i followed raymond tight since he also pancit, chin TS already sayured me in der 7th floor and never turned back. kenny followed me tight too and finally he overtook me easily. since then i was almost could not continue, mental strength oredi no more, i finished it with an unsatisfied timing of 20'20.05. i could have done better if i used der right strategy. haiz... no mood, really no mood... regret...

der most AMKAN day of der year!!!

2010-03-14T10:12:00.002+08:00

i started so fast and i was in der top 3 position in der 1st 300m. a while later, meyya and some young runners overtook me in not even 1km. i was trying extremely hard to chase them back like a dog and hardly sustain my pace well. i had to run outside der lane bcoz 10km and 15km runners joined us in almost 1.5km so i need to zig zag here and there. weng khong overtook me at 3km and i tried to overtake him back, however i almost ran out of gas liao. some more der mashall directed me to der wrong direction, he asked me to go straight but he point to der right hand side, really tiring me man, what der hell! der most difficult part was der last hill located at last 1km, at that moment my mental almost destroyed, physically tired too but still need to increase my pace for der final stretch. i got 6th placing (missed by 1 place) with time 25'44.30 and it was certainly more than 5km (6km perhaps). very AMKAN like SHIT!!! although i could see a big improvement in me but i still not up to THAT level yet. i think i don't have enough stamina to improve further. hmm... certainly i will come back next year for der revenge.

This Week Practise

2010-03-10T21:04:00.004+08:00

11.3.2010 @ Around my house @ 7.30am
1 hour run
____________________________________________________

10.3.2010 @ Lake garden Children Playground @ 6.30pm
9.2km (2.3km x 4)

i only managed to do 2 loops, der 1st loop was extremely fast (10'08.99), i was already very tired in der 2nd loop and could not even continue running 3rd loop. strategy was wrongly used, i should not have ran so fast until i could not even breath right. lesson to learn is should not go too fast until cannot take der extreme pace.

i tried der adidas miCoach today, i found that der heart rate monitor really frustrated me a lot, maybe i have not used to it yet, but i prefer not to wear it anyway. i do not know der distance checked is accurate but i will wait for my details of my run for today 1st.

My Split Time :
10'08.99 / 11'03.88 = 22'12.87

This Week Practise

2010-03-04T10:07:00.006+08:00

6.3.2010 @ Sri Putramas Condo @ 5.30pm
25 Storey Staircase x 8

Attendance : Ronnie, LFS, Kenny, Stanley, Chin TS, Vincent, Wern Tien, Ameba, Fiona Lee, Moey Wooi San, Sylvia Moey, Kee Guan Chye, Fauzan, Julie

Result :
2.44 / 3.02 / 3.05 / 3.06
3.08 / 3.20 / 3.14 / 3.16 - [24.55]

today was der most tiring staircase training i have ever had, since ronnie said this was der last staircase training, so i decided to push maximum. training in der evening totally different story, luckily der weather was still great unlike hot sunny day or rainy day. der turning up was good compared to last 2 weeks, i was happy that more frenz to join us so that we could have fun and share der pain. in der 1st set, immediately vincent already set up der 'fire', everybody followed, probably set der best time for everyone. however we slowed down in der following sets. i would be pacing with ronnie for all sets, followed him tight was my aim. i could not catch up with him in der 5th set. i was struggled and tired, in fact it was more tiring than last week. happy that i still managed to finish 8 sets. everyone did a great job, after this we did enjoy swimming and barbecue. more photos and detail coming soon...
__________________________________________________________________

3.3.2010 @ Lake Garden Hill @ 6.40pm
300m Hill x 10 (Elevation of 10°)

Result :
58.22 / 60.06 / 60.06 / 60.70 / 60.89
59.64 / 61.71 / 62.47 / 63.40 / 59.21

my feet were so tired after yesterday's gym training, but today i still did a good result. not easy! and very satisfied!

FTAAA Cross Country

2010-02-28T20:41:00.002+08:00

this year's cross country was at taman rimba kiara, it was tougher compare to last year one in lake garden. i decided not to push too hard since der number of participants turned up was not so many, so there would be certainly a chance for me to put a medal into my medal tally. i did not expect myself to do a fantastic timing in this cross country as this is not me 'bread & butter'. der most important thing is to run a injury-free race.

yes, i started with slow pace with chen kwok, it required us to run a loop around der lake and get into der jungle trail. i estimated it would not be as wet as i thought but der route was absolutely tough with uphills. it was slippery and dangerous. i was overtaken by so many runners then, i did not want to waste so much of energy running so fast in der trail bcoz i wanted to reserve energy for tomoro's gym training. however i overtook a lot of runners when came out from der trail. i felt more comfortable on der road and increased pace.

after a while, we were needed to run into der trail again! aiyo, really tiring me! i decided to walk-run along der route bcoz i had no intention to do well in this competition. came out from der trail again! running on der road this time, but this time a lot of uphills. i was very tired, i walked der long uphill which was around 600m. i had not been walking in a race since seremban half marathon last year and i did it this time.

came to der final trail, i think was around 1km to 2km to go. i ran a bit faster this time, my heartbeat was so quick bcoz i worried of falling down and injured my knee. der finally 1km to go, finally i saw der finishing point ahead this time, and finished it with relatively slow pace. i was happy that this has finally over, i do not have a suitable shoes in this kind of competition, this is one of der factor which frustrating me. i did enjoy this kind of competition once in a year but not so often. well it was a great experience and i will come back next year, maybe...

This Weekend Practise

2010-02-27T08:22:00.003+08:00

24.02.2010 @ Sri Putramas Condo @ 7.45am
25 Storey Staircase x 8

Attendance : ronnie, Kelvin Ng, LFS, kenny, Chin TS, rujhan, Fiona Lee, Yap Chee Ching

Result :
3'01.34 / 3'04.11 / 3'06.25 / 3'23.19
3'15.03 / 3'20.57 / 3'21.22 / 3'04.38

i was glad that today's training has over, really suffered! i felt a great improvement compare to last time but i could see my inconsistency of me doing all sets. i need to improve more to be able to climb better. i was happy more frenz were joining us today. and was really enjoyed a swim with pm2 after der training.

______________________________________________________________

24.2.2010 @ Lake Garden Deer Park @ 6.00pm
450m Hill x 8 (Elevation of 15°)

Result :
1'48.75 / 1'48.71 / 1'47.48 / 1'50.93
1'51.38 / 1'51.12 / 1'48.82 / 1'46.41

today's weather was absolutely hot & dry. certainly difficult to maintain top performance. der 1st 3 were great it was tough because i could feel my throat getting dry. another 3 sets i really exhausted and tired due to this extreme condition. LFS came to der rescue when he joined me in der last 2 sets and my timing improved with pacer.

KL City Day Run 2010

2010-02-21T10:32:00.005+08:00

i could not sleep well on saturday night due to sudden teeth ache, i woke up and took a bottle of water, but der pain still disturb me. my left ear was affected when i saliva or eating something. i was really suffering and did not know what would happen during der race carrying der pain to run. i slept not more than 2 hours and i was rolling on der bed all night long. i felt tired and energy less when der alarm rang me up. i still need to go!

arrived dataran at 6.30am together with chen kwok and chee wah. had a proper warm up and met up with old usual running friends chatting around. this was der important race for me as it was a trial run for having done so much of training. according to Lai Fong Sang, der distance would be approximately 7.5km. so i need to set my target to sub 35 minutes.

der race started at 7.30am, i paced well with Gaby in der 1st 3km, but he slowed down afterwards. i saw andrew overtook me in der 4th km juz before der water station and i tried to catch him up. meanwhile i met william chan, when he ran downhills he was quick, i did not even pace him. another happy thing was i managed to overtake chen kwok who tried very hard to catch me all der way. after jalan salahuddin, i ran faster to leave william behind, and suresh had ran faster after that and passed me, however Gaby managed to close gap and overtake me back after jalan salahuddin until der 500m. meanwhile, chen pong pong super high speed sayured everybody in front like nobody business. in der last 500m i managed to sayured Gaby back and Chew Wee Shea and never turn back. der most amkan thing was i thought der finishing line was at dataran itself, i stopped suddenly and Chew shouted at me that der finishing line was not at dataran but at der field, i felt very tired already and tried to turbo back but it was difficult. i got my position 56th with time 34'55.25. Sue's GPS showed 7.56km.

sprinting in der last stretch!

turbo in der final stretch

finally i met my target even tired like jelly but i was happy to make it sub 35 minutes. in addition, der route was hilly and tiring. i was satisfied with my result today.

chee wah and me

more coming soon!

Courses for Creative Arts & Hobbies

2010-02-20T11:55:00.001+08:00

Dear Sir / Madam

We are pleased to announce that MIA Art Centre will be offering courses for creative arts and hobbies at its premises at Jalan Ampang. These courses will commence in March 2010. The courses are:

1. Adults Art Class
2. Clay Modelling for Adults
3. Floral Arrangement
4. Chinese Calligraphy
5. Chinese Brush Painting
6. Chinese Brush Painting (Landscape)
7. Pottery

We appreciate it if you could forward the email to your family members and friends. For enquiries, please do not hesitate to email or contact us at 03-2163 2337.

Regards
Chan Foong Yi
MIA Art Centre

Chinese new year practice

2010-02-16T21:06:00.007+08:00

18.2.2010 @ Lake garden Children Playground @ 6.30pm
9.2km (2.3km x 4) - Easy Run!

Attendance : Ronnie, Fauzan, Rujhan, Vijay, Lai Fong Sang

Result :
13'34.16 > 13'34.16
12'53.73 > 26'27.89
11'59.04 > 38'26.93
11'03.64 > 49'30.59
___________________________________________________________________

17.2.2010 @ Lake garden Children Playground @ 6.30pm
9.2km (2.3km x 4) - Target Time : Sub 45!

Attendance : Ronnie, Fauzan, Rujhan, Vijay, Sue Wong

Result :
10'36.37 > 10'36.37
10'59.26 > 21'35.63
11'25.25 > 33'00.88
10'55.62 > 43'56.50 - PB!

absolutely brilliant result for me today! i was very happy to break record today since 19th November last year (45'10). der pacing was very tough when i was trying to keep in pace with them. der 1st loop was great somehow i felt i ran too fast, however i was a bit tired in der 2nd loop. i could not really go well bcoz i felt a lot of heat generated under my feet, i felt uncomfortable during der 3rd loop. after 3 loop, i realised that i was within der PB time, so i decided to go a bit faster, luckily i had fauzan to paced with, he made a great pace for me and i did very well in der finishing with a superb sub 11 minutes. after all der hardcore speed, hill workout yesterday, it was not easy to do well today but i did well, it was a bonus for me.
___________________________________________________________________

16.2.2010 @ Lake Garden Deer Park @ 7.40am
450m Hill x 10 (Elevation of 15°)

Attendance : Ronnie, Stanley, Meyya, Rujhan, William Chan

Result :
1'53.89 / 1'52.78 / 1'49.15 / 1'50.88 / 1'51.66
1'49.93 / 1'51.74 / 1'49.37 / 1'49.39 / 1'46.15

this is 1 of my favorite training, i love running hills especially der highly elevation hills. i realised that my result has improved a lot. i thought i did quite well in last wednesday but i realised today i did even better despite doing 10 sets compared to wednesday 8. reason 1, maybe bcoz of my body condition got better. reason 2, pacers!! i did well bcoz i followed ronnie very tight, i told myself juz to have at most 3 seconds difference and not more than that. i made it! although tired but very enjoyed moment of sharing pains and practise together. thanks all!

happy TIGER year!

2010-02-14T05:31:00.006+08:00

The Chinese use the lunar calendar for celebratory events which includes the New Year. This falls somewhere between late January and early February. The cycle of twelve animal signs originates from Chinese tradition as a way of naming the years. The animals follow one another in an established order and are replicated every twelve years. The rat, ox, tiger, rabbit, dragon, snake, horse, sheep, monkey, rooster, dog and pig are the twelve animal signs. Every animal has particular characteristics and people born in a specific year are believed to take on these characteristics.

According to the Chinese Zodiac, the Year of 2010 is the Year of the Tiger, which commences on February 14, 2010 and ends on February 2, 2011. The Tiger is the third sign in the Chinese Zodiac cycle, and it is a sign of bravery. This courageous and fiery fighter is admired by the ancient Chinese as the sign that keeps away the three main tragedies of a household. These are fire, thieves and ghosts.

Tigers are physically powerful, gracious, independent and brave, they are extremely bold animals. They are friendly and loving but can also selfish and short tempered. Tigers seek attention and power; frequently they are envious in a relation. Tigers live dangerously which often leads to trouble. They are intolerant, take risks and are always searching for excitement. Tigers are also instilled with a good dose of courage.

The Tiger has an overpowering attraction and is very kind and always takes on the character as protector. The Tiger flourishes by power and attention and takes advantage of all circumstances it gets itself into. The Tiger is a natural leader and loves to be the centre of attention. As a rebel it goes up against authority and speaks out about wrongs in society, and willingly puts up objections. Even if you don’t agree with the beliefs of the tiger you admire his way to protest.

Just as how their counterparts in the jungle are impulsive, so too are individuals born in the Chinese Year of the Tiger. When people think of tigers, it is their vigor and power that comes to mind first. But it has also been noted that tigers are known to share and are unselfish animals. The reason people admire the tiger is due to the fact that they are ferocious and domineering on the outside, but they are just as noble and distinguished on the inside. These are the same personality attributes that persons will have who are born in the Year of the Tiger.

People that are born in the Year of the Tiger are generally well liked because of their charismatic personalities. Often, failing at a given duty or being unproductive in his personal or professional life can cause a Tiger to experience a deep sense of depression.A Tiger is always at their happiest when they endeavor to climb the ladder of success. Attaining the top spot is his foremost purpose; being in a position of power is her ultimate goal. They are quick learners, need to be challenged and often prefer to work alone. Some Tigers tend to change careers more frequently because they get bored quite easily. They are natural born leaders and perform at their best if working towards positions of power and influence. So once there is no further room for progression, they will often move on to something else.

Anyone that is born in the Year of the Tiger is usually straightforward and outgoing by nature. They will never give up no matter how aggravated they may become. But, they are also full of suspicion and at times will take hasty action. Never lose sight of the fact that Tigers are smart and instinctive.

People born in the Year of the Tiger always take pride in being different from others, and normally demonstrate their originality best in their homes. Their homes are typically filled with exotic possessions. It is no surprise that one of the Tiger’s favorite gemstones is the cat’s eye, but tigers also love the sparkle of rubies and diamonds. They like to spend money, and also to share it. They can be very impulsive spenders because they know they can at all times make more.

The Year of the Tiger is the third year in the cycle of “Heavenly Branches”. Customarily, it is called “Yin”. Those born in the Year of the Tiger are compatible with the horse, dog, and dragons. The year 2010 is another Year of the Tiger. It is the ji-chou year. Jji is the sixth of the Ten Celestial Stems and yin is the third of the Twelve Terrestrial Branches and marks the Year of the Tiger.

Were you born during a Year of the Tiger?
You were if you were born in one of these years:
1902, 1914, 1926, 1938, 1950, 1962, 1974, 1986, and 1998.

yeah... this year is my year, i am oredi 24 year old! time passes so fast like light. many things happen in this 24 years of my life, without realising, i have been living for 24 years. become older or still young??? aiya, in fact 24 is the beginning only, haha...

anyway, wish everybody have a safe journey going back hometown, please drive safely. GONG XI FA CAI!!! and HAPPY CHINESE NEW YEAR!!!

Fresh Air for Children

2010-02-13T11:21:00.001+08:00

Hi Wong

I know it's still winter time but the countdown to Summer 2010 has begun and The Fresh Air Fund is again in need of host families. If you could help get the word out on wongkeiming.blogspot.com it would really go a long way in helping to place these children into a loving host family home for a fresh air experience they will never forget.

I've put together a new social media release to make it simple to repost, so please feel free to use any of the images, graphics, banners, or copy:

http://freshairfundhosts.com/

Please let me know if you are able to post or tweet and if you have any questions. Your efforts can help a child have an experience that will change their life!

Thank you so much,

Sara
--
Sara Wilson,
The Fresh Air Fund
www.freshair.org

This Week Practise

2010-02-09T10:28:00.005+08:00

14.2.2010 @ Bukit Aman - Hartamas @ 6.15am
20km LSD Run

Attendance : Kenny, Rujhan

Result :
59'41.47 > 59'41.47
58'40.30 > 118'21.77

a great 1st half pace set by kenny and rujhan, however their pace suddenly changed, they built a 150m gap from me. i really had to run on my own bcoz i was not able to follow them in 2nd half due to tiredness yesterday's training. somehow i did negative split which i was satisfied of.
____________________________________________________________

13.2.2010 @ Sri Putramas Condo @ 7.30am
25 Storey Staircase x 8

Attendance : Ronnie, Stanley, Kenny, Rujhan, Lai Fong Sang

Result :
3'13.66 / 3'11.22 / 3'15.75 / 3'18.63
3'24.18 / 3'25.15 / 3'35.31 / 3'20.81

i was surprise and happy that i could do 8 sets with stanley and ronnie. LFS could not tahan after 2 sets, meanwhile kenny and rujhan also could not make it to 8 sets. this was der most suffering training i have had ever in my life, i have never train so many sets with my weak body. actually i could not really go for 4th set, with der never give up spirit, i have finally broken der barrier. very enjoy today's training in a group.
____________________________________________________________

10.2.2010 @ Lake Garden Deer Park @ 6.00pm
450m Hill x 8 (Elevation of 15°)

Result :
1'50.82 / 1'50.41 / 1'54.50 / 1'52.11
1'51.21 / 1'52.93 / 1'53.15 / 1'51.57

absolutely physically & mentally tired without pacers to run uphills, but i had still done my best to dip into sub 1'55.00 in every set. in der end i made it!
____________________________________________________________

9.2.2010 @ PPR Flat Pudu Ulu @ 7.40am
17 Storey Staircase x 5

Result :
2'01.64 / 2'03.18 / 2'09.87 / 2'02.47 / 1'59.94

i could still feel der tiredness after yesterday's gym workout, but i still did stairs training today. 3rd set my feet oredi like jelly, still had to tahan 5 sets. i m satisfied despite being so tired recently.

buta-jaya nite run 2010

2010-02-09T10:15:00.004+08:00

after half marathon started at 8.30pm, i warmed up myself together with suresh kumar, after 10 minutes of warming up, i saw a lot of runners were lining up already. by der time i wanted to sneak to der front, it was impossible already. meanwhile i met renu and others and had a chat, and i met william chan too as a 'illegal runner', hahaha..

der race finally started at sharp 9pm, but i was stuck in der human jam, i wasted more than 1 minutes trying to avoid der crowd, i was so frustrated and had to zig zag here and there. i tried to catch up my lost time after 400m, overtook a huge pack of slower runners, der feeling was great when i overtook so many runners in few minutes. but i lost william chan as my pacer as he would use his turbo during der 1st 3km. i found myself to be so tired after 3km, i could feel der heat on my feet and der weather was dry and humid which made everybody suffered a lot. i met nazib in der last 1km, i overtook him and never look back, and dash to der finishing point.

pm2 / pm55 / pm27

me / yin / lionel

me & lionel

father & son

enjoying der moment

i clocked myself 37'19.03 which was 20 seconds behind my PB time in 7.69km, and i got my position 41st.

i was so regret to start at der back, lesson to learn : i must go into der starting 30 minutes before der race start, but i will be cooling down if i do not warm up continously. it is okay, at least i know what to do next time.

1st Week Practice in February 2010

2010-02-02T10:06:00.003+08:00

3.2.2010 @ Lake garden Children Playground @ 6.30pm
6.9km (2.3km x 3) & 80m Sprint x 4

Result :
12'37.08 - 12'37.08
10'58.10 - 23'35.78
11'15.41 - 34'50.59

thanks to fauzan for der high speed pace during der end of 1st loop to der end of 2nd loop. after that i could not smell his smoke liao.
________________________________________________________

1.2.2010 @ Taman Tasik Permaisuri (Opposite HUKM) @ 5.00pm
100 hill (elevation 30 degree) x 10 & Permaisuri Loop x 4

Result :
100m Hill x 10 (Interval)
25.61 / 23.68 / 23.92 / 23.31 / 23.77
22.70 / 23.49 / 23.33 / 24.40 / 22.61

1.3km x 4 (Tempo)
9'44.27 / 8'40.21 / 7'43.43 / 6'58.46

disappointed meet!

2010-02-02T09:58:00.001+08:00

most appreciated thing :
thanks to baba kelvin ng for coming to my house earlier and picked me up and support me.

most angry thing :
der tns fella stole my team members in 4x100m and 4x400m, so i got no more members. haiz... speechless...

most honour thing :
i was invited to join chap ayam team in 4x400m even we got 4th place.

more excited thing :
thurai, michelle looi and lian bee hoon joined me in mixed relay.

1st runner (200m) : michelle looi started very well and she kept in good pace to take der 1st lead.
2nd runner (400m) : lian bee hoon continued her superb run with consistent pace and finished strongly.
3rd runner (600m) : i was der 3rd runner who started fantastic in 1st 200m with super high speed to avoid der others, well maintained in next 200m, 500m mark, i began to feel tired and slowed down a bit, i realised der runner behind very far behind and start picking up, however der last 100m here came raymond who gave me cheer and paced me to der finish.
4th runner (800m) : thurai started not so well bcoz he had consumed a lot of energy in previous events, eventually overtaken by heswinder who is a track runner and der gap was almost 200m away, 100m to go, thurai struggled, we gave him cheer, luckily he did it.

result :
14.48 - 100m
66.00 - 400m
5'10.34 - 4x400m
6'50.00 - mixed relay

photos coming soon...

just for a laugh‏

2010-01-28T13:04:00.002+08:00

My dear friends, i read this and have a good laugh...cheers!

Indon, Bangla & Malaysian.

An Indonesian, a Bangladeshi and a Malaysian Chinese are in a bar one night having a beer. The Indonesian finishes his beer and suddenly throws his glass in the air, pulls out a gun and shoots the glass to pieces.

He brags, "In Jakarta our glasses are so cheap that we don't need to drink from the same one twice." The Bangladeshi is obviously impressed. When he finished his beer, he throws his glass into the air, pulls out his gun and shoots the glass to pieces. He says, "In Dhaka we have so much sand to make the glasses that we don't need to drink out of the same glass twice either."

The Malaysian, cool as a cucumber, finishes his drink, throws his glass into the air, pulls out his gun and shoots the Indonesian & the Bangladeshi. He says "Tiu Nia Ma! In KL we have so many Indons and Banglas that we don't need to drink with the same ones twice."

4th Week Practise in January 2010

2010-01-25T09:16:00.005+08:00

28.1.2010 @ Kampung Pandan Sport Complex @ 6.40am
20 Rounds Easy Run

happy to have baba pm2 to join me for der run, we talked all der way until 20 loops, at least better than running alone which i will feel boring. this is der last recovery run for sunday show.
_____________________________________________________

27.1.2010 @ Lake Garden Hill & Stairs @ 6.00pm
100 hill (elevation 40 degree) x 5 & 7 storey staircase x 5

100 Hill :
24.61 / 25.55 / 24.72 / 24.64 / 25.66

7 Storey Staircase :
47.05 / 46.25 / 50.68 / 49.28 / 49.18

it was a tough tough day for me, having done 5 sets of hills with elevation of 40 degree, aiyo... already tired like jelly, so much suffer as i have not been training hill more than 2 weeks, somemore decided to go for staircase.
_____________________________________________________

26.1.2010 @ grass field near my house @ 8.00am
5 minutes jog & sprint x 3 (2 minutes rest in between)
_____________________________________________________

25.1.2010 @ grass field near my house @ 7.25am
30 minutes field run + 100m sprint (85% go & back)

20.23 / 21.69 / 22.40 / 22.26 / 21.70
21.91 / 21.64 / 21.96 / 21.24 / 20.58

a great run today even though der field is even and difficult to run.

This Weekend Practise

2010-01-24T08:59:00.002+08:00

24.1.2010 @ Kampung Pandan Sport Complex @ 6.45am
800m x 6 (sub 3'15.00)

Attendance : pm2, pm58, Cari Runners

Result :
WKM (1st / 2nd)
1'50.34 / 3'20.73
1'34.33 / 3'06.03
1'36.83 / 3'08.51
1'42.74 / 3'14.14
1'37.67 / 3'10.79
1'33.89 / 3'14.36

LCK
3'20.81 / 3'03.72 / 3'04.97 / 3'08.52 / 3'02.63 / 2'56.35

pm58 (last set!)
1'21.84 / 2'45.71

i was having fever since wednesday night after a day trip to genting highland, it was a great happy day going up there enjoying indoor and outdoor theme park together with kin man, and met chiu lin and his couple co-incidentally, we enjoyed that. however came back to KL, i felt something not going fine with me, i felt very weak with cough, cold, sorethroat, and fever as well. hopefully could recover before sunday. i still need panadol to cure my fever on saturday bcoz i still felt very bad.

luckily i still could run today with a not-really good pace, i felt very difficult to breath well due to cold, cough and sorethroat, but der training still carried on. i was so suffer during 4th set onwards, my stamina level dropped, and i still could feel der smell of der panadol rolling inside my stomach, that made me wanted to vomit. fortunately i managed to do total 6 sets, thanks to all pacers today.

Live with World Memory Expert - by Ron White

2010-01-19T10:20:00.003+08:00

Dear Sir/ Madam,

We cordially invite you to attend a talk on 'Live with World Memory Expert' by Ron White, the renowned World Memory Expert & Guinness Book of World Memory Record Holder.

The details are as below.
Date : 26 January 2010 (Tuesday)
Time : 2.00 pm ? 4.00 pm
Venue : Centre for Extension Education Universiti Tunku Abdul Rahman No.11, Jalan 13/6, 46200 Petaling Jaya, Selangor

Admission is FREE. Enclosed herewith is the flyer for your kind reference.

Please inform us with regard to your attendance for reservation purpose.
(Details of contact is per attached flyer).

Reservation is on first-come-first-serve basis.

Best Wishes,
Secretariat, MMLM

3rd Week Practice in January 2010

2010-01-19T10:08:00.003+08:00

22.1.2010 @ Kampung Pandan Sport Complex @ 6am
1 Hour of Field Run

Result :
total 25 rounds
_____________________________________________________

19.1.2010 @ Kampung Pandan Sport Complex @ 7am
10 Minutes of Field Run x 2 (Interval)

Result :
1'49.54 / 1'36.23 / 1'34.04 / 1'34.47 / 1'31.60 / 1'26.12 = 9'32.00
1'19.23 / 1'29.92 / 1'29.64 / 1'28.45 / 1'33.19 / 1'32.30 = 8'52.73

NB Pacesetters 30k 2010

2010-01-18T09:01:00.002+08:00

17th January 2010 @ Padang Merbuk @ 7am
10.5km according to Sue Wong's GPS

despite having serious blisters on my feet result from last thursday, i was lucky enough to have my blisters 90% recovered. since thursday night i could not even walk, when i walked i felt painful, i m not tan wah sing who can run 42km with barefooted! i m not murali nathan who can run high speed with barefooted. so i have to be myself again!

arrived padang merbuk as early as 4.45am, as chen kwok needed to start his race at 5.30am. i had to wait until 7am. i could not sleep in my car so i juz walked around. met with all familiar faces there and had a chat.

at 6.40am, after got myself warmed up, i looked at number of participants was not high compare to 30k and 20k, somehow i saw there was great runners too. 10k started exactly 7am. i started well and followed der front pack to avoid crowd, after not many people stick together then i slow down my pace a little bit.

yes, der overall route was tough especially der hills, i was quite familiar with all der route there so not too worry. in der 1st 2km i felt my body was still not warmed up yet. i ran very well and felt comfortable after that. i met kenny at der istana and said hello to him. in der last 1km was crucial, i did not sustain my pace well, as der result, i was overtaken by a runner and built 50m gap. at last i made it to der finish line at 49'40.93 11th place. i think i still have a lot to improve despite having so much of speed training, i need to double up my work.

more coming soon...

adidas mi Coach

2010-01-12T12:29:00.002+08:00

i like it very much, in fact when i 1st saw this mi Coach i almost fell in love with it. this product has juz been launched in US on 10th January, i wonder when Malaysia will have it, haha... really look forward to it.

i m not going to copy their features bcoz of copyrights, more information about this Mi Coach, please click der link below :
www.adidas.com/com/miCoach

2nd Week Practice in January 2010

2010-01-12T12:22:00.003+08:00

13.1.2010 @ Lake garden Children Playground @ 6.30pm
6.9km (2.3km x 3) - BAREFOOTED!!!

Result :
12'45.15 - 12'45.15
12'27.68 - 25'12.83
13'32.00 - 38'44.83

absolutely painful training! i have never ran with barefooted on der road, really made me scream. this is der result of forgetting to bring shoes. i wanted to continue 4th loop but blisters asked me to stop. now i know what is called PAIN! not even can walk properly, ouch...
_________________________________________________________

12.1.2010 @ Kampung Pandan Sport Complex @ 6.40am
17 Minutes of Field Run + 100m x 20 Field Sprint (20 to 25 sec)

many thanks to Tony, Raymond and Michelle for der fantastic training today. i was happy that today had a good 80% power sprints in der field. with all der 20 sets ahead of Raymond (give me chance only!) i still felt i need more, certainly excited!

der most suffering race in my life so far!

2010-01-10T19:21:00.007+08:00

Kelab Penembak Bandar Di Raja Klang 2010 (10th January 2010) :

i woke up as early as 3.45am today since i really could not sleep well, was rolling around and i needed to fall asleep desperately but i could not. prepared all der stuff after woke up for der run and waited stanley to pick me up by 4.30am, thanks for der ride!

i heard that today's menu was going be to very very tough, tougher than i had ever expected, they said that after der 1st hill, we could see der entire route CLEARLY! wave by wave! ups & downs! 10 to 14 hills in total! but fantastic scenery! 'is it?', i asked. i did not care much bcoz i have been practised so well recently and i was confident to tackle der hills. if this is true then i should reset my target time to 1'25.00 now! (previous target 1'20.00).

after reaching der place, der time shows 5.30am, managed to get a good parking spot luckily juz outside der school bcoz not many ppl arrived yet. we had to walk from der school all der ways to der starting point, it took me 5 minutes to reach there, this made me recall one of der great experience during der camp i went for in 2005, really nice experience.

der race started with E & F categories followed by C & D, A & B started last, at that
time my watch showed 6.50am. delayed 20 minutes, by right they should have flag off
runners follow order of all categories so that der slower ones would not block der
faster ones.

as usual, i started it well, with steady pace, pacing with meyya, since he had not been training for some time, i estimated i could at least follow him half of der race. in almost 2km mark after der corner, i was surprised that there was a very steep hill ahead. wow!!! it really made me so scared! it was okay, i still climbed it. meyya slowed down in der hill, and then catch me back in der flat road. on top of der 1st hill, i could see der entire route like waves, ups & down! i thought everybody was going to be suffer & frustrated.

der 1st water station located 4km mark, my watch showed me 19'02.25 which was a good pacing all der killing hills. i lost meyya as my pacer after der 3rd hill, he was left behind and i believed he would catch me back later. i continued with my current pacing. somehow i felt my feet no longer able to take der tiredness in further mileages. not so long, meyya overtook me back juz before der only u-turn at 7.5km (40'22.05).

yes, there was another water station juz after der u-turn, i stopped for 10 seconds for refreshment. AGAIN!!! i was so much frustration on der hills. i was tired, i did not have energy anymore, my mind told me i could not stopped no matter how, i still carried on. at der 10 to 11km mark, there was der longest uphill of der race, my mind almost shut down already, 400m... 300m... 200m... 100m, der uphill finally over, 'is it?', no! not over yet! yet again! another one and another one. at 12km mark, my watch showed 57'31.98, i realised that der distance markers were not right, so i had to reset my mind.

going to finish! take der pain!

after der corner back, it was now all flat course, no worries, but i had used up almost 90% of my energy. my pace became very slow now. 3 runners overtook me including kamarul and asmadi in der last 1km, suffer now, i wanted to overtake them back but my body had no more power. finished der race in faster pace in der remaining 400m to go! i got my position of 41st with 1 hour 23 minutes 23.30 seconds which is a PB for me in 15km today.

i was happy and satisfied with my result bcoz i had achieve my target set earlier on. with all der suffering hills accompanied me, haha... i can say actually double hill in KL actually is nothing compare to this one, whoever has not tried this do go and experience once for training or racing purposes.

My result (41st - 1 hour 23 minutes 23.30 seconds) :
19'02.25 > 19'02.25 - 4km
21'19.80 > 40'22.05 - 8km (estimated 7.5km)
17'09.93 > 57'31.98 - 12km (estimated 10.5km)
25'51.32 > 83'23.30 - 15km

note that this distance markers are estimation only!

Holiday and Half-Marathon to help children‏

2010-01-07T12:19:00.001+08:00

Happy 2010! Hope all is well.

I have updated information on the NYC 1/2 Marathon. The NYC lottery closed today and winners will be announced tomorrow. The FAF team still has spots available and think interested runners will start research teams to join if they didn't win a coveted lottery spot. We would be appreciated if you could mention this in an upcoming post or tweet if there is an interest.

Readers can sign up/research further at the Registration Page.

Please let me know if there is any interest.

Best Regards,
Sara

--
Sara Wilson, Fresh Air Fund
sara@freshair.org
www.freshair.org

1st Week Practise in January 2010

2010-01-05T10:53:00.007+08:00

8.1.2010 @ My House - Summit of Hulu Langat @ 7.00am
Total Distance Approximately 9.6km

Result : (Estimated Distance!)
10.49.00 - 10.49.00 (Flat - 1.8km)
11'50.65 - 22'39.65 (Uphill - 1.8km)
07'39.39 - 30'19.04 (Uphill - 1.2km)

3 Minutes Rest

06'57.55 - 37'16.59 (Downhill - 1.2km)
10'52.35 - 48'08.94 (Downhill - 1.8km)
10'33.12 - 58'42.06 (Flat - 1.8km)

this was a great training uphills from my house to menara tinjau at der summit of hulu langat. i was happy that i had made it to der top although very suffered in der entire uphill. as usually using normal speed to der top, already very suffer, imagine if i run high speed in uphills, i will pengsan somewhere. it was great but dangerous to run at bcoz lots of vehicles passing by, in addition der road was uneven and full of rocks, have to be extra careful with it. it is better if we run on weekends rather than weekdays, and to get some pacer is better.
__________________________________________________________

6.1.2010 @ Lake garden Children Playground @ 6.30pm
9.2km (2.3km x 4)

Result :
12'18.68 - 12'18.68
11'54.25 - 24'12.93
11'48.62 - 36'01.55
11'15.35 - 47'16.90
__________________________________________________________

5.1.2010 @ Kampung Pandan Sport Complex @ 6.20am
1 Hour of Field Run - 30 Laps (1'00'44.23)

it was great to have CK to run with in this 1 hour field run, we felt very tired after 25 minutes. our pace remained 2 minutes plus per lap for der 1st 20 laps, after that slowly increased der speed. der most exciting moment was der last 10 minutes, we increased der pace to approx. 1 min 45 sec or quicker.

My 1st LSD Run in 2010!

2010-01-03T11:32:00.002+08:00

3.1.2010 @ Bukit Aman - Petronas Sri Hartamas @ 6am
19.32km (9.66km x 2)

i was happy that i created a PR for this tough route with full of hills and challenges. it was a rainy sunday and great to run, although it rained but training still carried on. 1st half was great having farid to pace with as well as der big group of runners. 2nd half was quite struggle bcoz der rain hit me very much, i wanted to run in der faster pace however it was not easy bcoz of rain, made my feet a lot heavy, but i still carried on and try to maintain my pace.

Result :
52'22.97 / 54'13.94 = 1'46'36.91 - PR!

Saucony Pacemakers Network Run 2010

2010-01-02T09:02:00.004+08:00

A total of 187 runners turned up, it was a great turn up and created a new record of number of participants. Many thanks to all the runners who came and support our event. You are all passionate champions!

I would like to express great appreciation to sponsors of the event, they are Excel Chemical, Saucony, H-Two-O, Calvin Chan and Fiona Lee. Without your support this event would not happen.

Also thanks all the volunteers for sacrificing sleeping time to help in this event, many appreciate all your hard work!

Here is the video done by runwitme, thanks! Hope you all enjoy the race, and enjoy the sufferance, hahaha... Last but not least, HAPPY NEW YEAR!

Photos can be downloaded from following websites :
Courtesy from Tey Eng Tiong
http://pmtey2.multiply.com/photos

Courtesy from Chuah Seih Seng
http://run2chuah.multiply.com/photos

Courtesy from Lee Yin Fook
http://picasaweb.google.com/fook79/

1 Mile Dash : New Year Bash 2009!

2010-01-01T11:29:00.002+08:00

it was another mission fail for me as i recorded 6'02.85, nearly sub 6 minutes this year. surprisingly i was lucky enough to get 20th placing, nearly turned into nightmare this year. it was proven to be a lot tougher compared to last year. i recorded 6'39.00 last year 18th place, same starting time, same starting place, improved by 36 seconds, it was a great achievement for me.

der most frustrated thing was i did not bring my lightest adidas adizero boston, luckily i had a spare shoes inside my car booth, which is adidas supernova sequence (heavy like rock!) else i had to run with barefooted (kaki ayam!). it is good if i could run with barefooted, haha...

another happy thing is that i am der 3rd pacemaker who have recorded 40 medals in der medal tally. juz 2 behind der pacemaker of der year, naresh kumar who recorded 42 in 2009. macha congratulation! i think i m going to win it in 2010 as 2010 is my year (tiger). i will be back and come stronger.

happy new year!

1 Mile Trial

2009-12-28T12:10:00.003+08:00

28.12.2010 @ Kampung Pandan Track @ 7am

Result :
1600m (Sub 6 Minutes) - 1st / 2nd / 3rd / 4th
1'24.26 / 1'33.45 / 1'34.66 / 1'31.11 = 6'03.48

100m x 3
16.06 / 15.10 / 16.91

another mission fail for me today! i was so confidence actually but i still couldn't make it! i do not know what will happen on 1 mile dash later, i really worry i cannot perform my best that day!

Merry Christmas!

2009-12-25T09:59:00.002+08:00

Chinese : 圣诞快乐
Dutch : Vrolijke Kerstmis
French : Joyeux Noël
German : Frohe Weihnachten
Greek : Χαρούμενα Χριστούγεννα
Italian : Buon Natale
Japanese : メリークリスマス
Korean : 즐거운 성탄
Portuguese : Feliz Natal
Russian : C Рождеством Христовым
Spanish : Feliz Navidad

20.12.2009 Black Belt Test

2009-12-22T09:11:00.001+08:00

Congratulation to Kin Man for getting his 3rd successive level in black belt test!

I have not been training for so long and I made a come back on sunday to help up as senior to spar with juniors who were taking test, other than that holding targets and planks too. As in the area. I felt a lot excited and very happy that I could still kick and punch even not been practising for quite some time, however maintaining top form was certainly difficult as I now involve major in running. Well, it was fantastic day! Many old faces met as like a gathering.

Signing Out...

by WKM

4th Week Practice in December

2009-12-22T08:55:00.006+08:00

25.12.09 @ Kampung Pandan Track @ 6.45am
Pacers : Gaby Chau, Lai Jian Wen, Lai Jian Hau, handsome friend

800m x 8 (3'15 minutes)
Result :
3'15.08 / 3'16.16 / 3'13.44 / 3'15.23
3'04.11 / 3'02.41 / 3'13.52 / 3'12.55

thanks everybody for great pacing, i was so excited running in a group rather than running alone, it was a fantastic moment with few Cari Runners. Gaby set a right pace for me in all sets of 800m, else i could have ran very fast in 1st loop and pancit in 2nd loop. in 5th and 6th set, they set faster pace with sub 3'05, it was difficult yet exciting, and they only did 6 sets while i continued until 8th set.

______________________________________________________

24.12.09 @ Kampung Pandan Track @ 6.45am
30 Minutes of Field Run

Very happy and honour to have Tony Quay and Michelle Looi running together in der football field, according to them, running in der field is a kind of reflexology for recovering after intensive training on tuesday. i felt a lot better after field running as i could feel der wet field and it was relaxing. after der 30 minutes run, tony guide us for some stretching. it was a great.
_______________________________________________________

22.12.09 @ Kampung Pandan Track @ 7am

2400m x 2 (Sub 10'30 minutes)
Result : (1st / 2nd / 3rd / 4th / 5th / 6th)
1'41.73 / 3'28.04 / 5'12.66 / 6'57.27 / 8'44.05 / 10'26.90
1'34.41 / 3'20.22 / 5'06.93 / 6'57.66 / 8'48.19 / 10'35.48

100m x 2 (Sprint!)
14.95 / 15'41

3rd Week Practise in December

2009-12-15T09:46:00.006+08:00

18.12.09 @ Jalan Senohong 1, Taman Pertama @ 7.00am
200m hill with 30 degree elevation x 10 (Sub 40 seconds)

Result :
42.99 / 42.20 / 40.22 / 39.83 / 41.16
40.59 / 40.52 / 42.39 / 41.95 / 41.30
________________________________________________

16.12.09 @ Lake Garden Children Playground @ 6.30pm
2.3km x 4 (Sub 50 minutes)

Result :
13'07.94 > 13'07.94
12'31.63 > 25'45.57
12'03.96 > 37'49.53
11'24.10 > 49'13.63

a very good turn up today, happy that many friends join and run together. Kee did a fantastic job, he did not let me sayur in last 100m to go, he was so kan cheong and turbo kau kau lat that time, if tomoro i do not plan anything i could have sayur him and no turning, haha..., i still need to do hill and power run tomoro so have to reserve energy. anyway, had a good run today.
________________________________________________

15.12.09 @ Kampung Pandan Track @ 7am
1600m x 3 (Sub 7 minutes)

Result : (1st / 2nd / 3rd / 4th)
1'41.15 / 3'24.55 / 5'07.78 / 6'52.39
1'33.73 / 3'16.41 / 5'03.61 / 6'51.11
1'34.34 / 3'21.28 / 5'08.39 / 6'53.29

Malaysian JUSCO Foundation Charity Run vs 12-Hour Walk

2009-12-15T09:32:00.004+08:00

12.12.09 @ Malaysian JUSCO Foundation Charity Run
JUSCO Alpha Angle @ 8.30am, 5km

Result :
24'26.93
______________________________________________________

12.12.09 @ 12-Hour Walk 2009
Dataran Putrajaya, Putrajaya, 8pm

Result :
32km

Report coming soon...

der better result in larian rakyat

2009-12-11T11:56:00.002+08:00

we were frustrated with der way to der destination, had gone through few times of tolls and unnecessary mileage, much petrol $$ was wasted juz bcoz of losing our way.

i had a good run today as i started smoothly, great pace in der middle of der race as chanthiran became my only pacer, my watch showed 23'11.94 in making u-turn, and during der water station my watch as well showed 24'57.67, for me that was der great pace i did, he lost pace after water station break, i told myself must remained in der same pace as i would be going tired soon. in der last 2km i was struggling in maintaining speed and started to slow down, i thought der distance was not going to be exactly 10k but more than that. so by average i still managed to PR (54'14.91 within top 50 approx. counted with exact distance of 11.13km) which was a great result and fantastic run for me. i was quite satisfied with all i had done. hopefully can improve better in future!

more coming soon... maybe

Holiday and Half-Marathon to help children‏

2009-12-10T08:15:00.000+08:00

Hi Wong

I hope you're doing well this holiday season. The Fresh Air Fund is looking for runners and sponsors to join our Fresh Air Fund-Racers team for the NYC Half-Marathon this coming March 21st and I was hoping you might be able to post something about it on Wongkeiming.Blogspot.com to share with your readers. This is a great way to participate in NYC's premier summer road race while helping Fresh Air Fund children.

Over the last year, support from friends like you helped us give nearly 10,000 inner-city children country experiences that they're still talking about! We rely on donations this time of year to keep our programs strong for the summer months, and helping children is a cause that I'm sure your readers would be interested in. Please feel free to repost anything from our news site here:

http://freshairholiday.org

Please let me know if you are able to post or tweet and if you could send me the link that would be wonderful. Together we can help make sure these children have everything they need!

Thank you so much and have a happy holiday,

Sara
--
Sara Wilson,
The Fresh Air Fund
sara@freshair.org
www.freshair.org

walkabrella 2009

2009-12-07T10:33:00.001+08:00

2nd Week Practice in Decmeber 2009

2009-12-07T10:17:00.004+08:00

09.12.09 Lake Garden Children Playground @ 6.30pm
2.3km x 4 (Sub 50 Minutes)

Result :
13'10.09 > 13'10.09
12'50.00 > 26'00.17
12'25.78 > 38'25.95
11'58.28 > 50'22.23
________________________________________________________

08.12.09 Jalan Senohong, Taman Pertama @ 7am
200m Hill with 30 degree elevation x 10

Result :
37.58 / 38.49 / 37.88 / 38.81 / 38.76
41.08 / 40.63 / 41.59 / 43.92 / 42.76
________________________________________________________

07.12.09 Kampung Pandan Track @ 7am
800m x 6

Result :
WKM (3'20.00 = 4'10/km pace)
3'05.92 / 3'10.15 / 3'13.30 / 3'18.44 / 3'20.53 / 3'22.91

LCK (3'10.00 = 3'58/km pace)
3'02.28 / 3'03.03 / 3'04.31 / 3'12.87 / 3'08.04 / 3'06.19

PRABU (4'30.00 = 5'38/km pace)
4'00.00 / 4'10.00 / 4'17.72 / 4'25.49 / 4'38.06 / 4'51.17

Practice for 1st Week of December 01.12.09 - 05.12.09

2009-12-01T09:20:00.007+08:00

05.12.09 Kampung Pandan Track @ 7pm
400m x 10 (1'30.00 = 3'45/km pace)

Result :
1'27.28 / 1'23.45 / 1'24.36 / 1'27.25 / 1'27.59
1'27.56 / 1'30.81 / 1'31.16 / 1'30.85 / 1'29.61
_____________________________________________________

03.12.09 @ Lake Garden @ 6.30pm
2.3km x 4 (sub 50 min)

Result :
12'29.68 - 12'29.68
12'25.04 - 24'54.73
12'30.75 - 37'28.48
12'30.59 - 49'56.07

another good run for today, i decided to go slower pace to recover myself from past 2 days hardcore practise, at der same time, i wanted sue to pace me until der end of 4 loops. after this slow run, i felt my feet had recovered 80% from tiredness and pain.
_____________________________________________________

02.12.09 @ Permaisuri Park @ 7am
100m x 10 (25s)

Result :
24.15 / 24.23 / 23.23 / 23.76 / 23.55
23.98 / 23.65 / 23.59 / 24.23 / 23.28

absolutely pain and tired after yesterday's track run, again today back2back.
_____________________________________________________

01.12.09 @ Kampung Pandan Track @ 7am
400m x 12 (1'36.00 = 4 min/km pace)

Result :
2'47.52 / 2'52.57 / 2'51.51 (warm up)

1'32.03 / 1'28.21 / 1'27.19 / 1'27.59 / 1'30.04 / 1'32.21
1'31.47 / 1'30.84 / 1'31.41 / 1'31.00 / 1'33.17 / 1'29.87

3'12.70 / 2'58.67 (cool down)

absolutely tough without anybody to pace with, but i still satisfied with my performance today. suppose that prabu have to join me but he has seminar so i had to run alone.

KLAVA 2nd Back to Nature Relay

2009-11-29T11:48:00.003+08:00

early morning had to find toilet to 'do business', 7.15am only der toilet opened, luckily i still could tahan if not sure amkan! we had been looking for toilet since 6.50am, rushed here and there to find toilet everywhere. organiser should have asked der person incharge to open toilet early morning since they knew this is a race.

well, this was not der result i wanted but i m sure i used up a lot of energy on thursday's race, my feet had not enough rest and still tired, even if my mental strong enough but my body already tired. one more thing, i think stanley proves it right, i am always pressured by timing and position, in other words i always focus on timing and position rather than focus fully on der race. i could have done a lot better if i m fully concentrating throughout der running route and people in front of me but i did not. khoo yit kiat gave me one important advice today, he said that if i have used to start fast, i must train in this starting fast, do not destroy my own starting style by listening others to start in different style. i learn a lot during races but i m not really apply all these good things, really cham!

PM Network

mohan / prabu / pertib

Our timing and position : (6th)
16'25.06 > 16'25.06 -Wong Kei Ming, Pm55
16'27.39 > 32'52.45 - Chin Teck Sin, Pm18
15'33.00 > 47'25.45 - Liew Chen Kwok

der distribution of t-shirts and bibs was a success today, we have distributed half of der bibs and t-shirts already, more relax now bcoz my car no need to carry extra weight already. thanks chin teck sin, julie, ronnie, kelvin (god dad) and others for helping me in distribution.

Re-born of der Pacemaker 55

2009-11-28T21:51:00.000+08:00

coming soon...

BEWARE!!RED BULL - slow death‏

2009-11-28T08:33:00.002+08:00

France & Denmark have banned it from the country...

RED BULL - slow death ...
RED BULL - slow death ...
RED BULL - slow death ...

Do NOT drink this drink anymore!!

Pay attention; read it all

As a public health safety, please pass on this email to all the contacts in your address book especially those with teenage children?

This drink is SOLD in all the supermarkets IN OUR country and our children ARE CONSUMING IT ON A TRIAL BASIS, IT can be mortal.

RED BULL was created to stimulate the brains in people who are subjected to great physical force and in stress coma and never to be consumed like an innocent drink or soda pop.

RED BULL IS the energizer DRINK that is commercialized world-wide with its slogan:’ It increases endurance; awakens the concentration capacity and the speed of reaction, offers more energy and improves the mood. All this can be found in a can of RED BULL , the power drink of the millennium.

'RED BULL has managed to arrive at almost 100 countries worldwide. The RED BULL logo is targeted at young people and sportsmen, two attractive segments that have been captivated by the stimulus that the drink provides.

It was created by Dietrich Mateschitz, an industrialist of Austrian origin who discovered the drink by chance. It happened during a business trip to Hong Kong , when he was working at a factory that manufactured toothbrushes.

The liquid, based on a formula that contained caffeine and taurine, caused a rage in that country. Imagine the grand success of this drink in Europe where the product still did not exist, besides it was a superb opportunity to become an entrepreneur.
BUT THE TRUTH ABOUT THIS DRINK IS ANOTHER THING:

FRANCE and DENMARK have just prohibited it as a cocktail of death, due to its vitamin components mixed with GLUCURONOLACTONE', a highly dangerous chemical, which was developed by the United States Department of Defense during the sixties to stimulate the moral of the troops based in VIETNAM, which acted like a hallucinogenic drug that calmed the stress of the war.

But their effects in the organism were so devastating, that it was discontinued, because of the high index of cases of migraines, cerebral tumors and diseases of the liver that was evident in the soldiers who consumed it.

And in spite of it, in the can of RED BULL you can still find as one of its components: GLUCURONOLACTONE, categorized medically as a stimulant. But what it does not say on the can of ,RED BULL are the consequences of its consumption, and that has forced us to place a series of WARNINGS:

1. It is dangerous to take it if you do not engage in physical exercise afterwards, since its energizing function accelerates the heart rate and can cause a sudden attack.

2. You run the risk of undergoing a cerebral hemorrhage, because RED BULL contains components that dilute the blood so that the heart utilizes less energy to pump the blood, and thus be able to deliver physical force with less effort being exerted.

3. It is prohibited to mix RED BULL with alcohol, because the mixture turns the drink into a "Deadly Bomb" that attacks the liver directly, causing the affected area never to regenerate anymore.

4. One of the main components of RED BULL is the B12 vitamin, used in medicine to recover patients who are in a coma; from here the hypertension and the state of excitement which is experienced after taking it, as if you were in a drunken state.

5. The regular consumption of RED BULL triggers off symptoms in the form of a series of irreversible nervous and neuronal diseases.

CONCLUSION: It is a drink that should be prohibited in the entire world as when it is mixed with alcohol it creates a TIME BOMB for the human body, mainly between innocent adolescents and adults with little experience. Forward this mail to Everyone and Let them know about this..

"Life is not measured by the number of breaths we take but by the moments that take our breath away"

"You are not responsible for what people think about you.
But you are responsible for what you give them to think about you"

"True wisdom is to know what is best worth knowing, and to do what is best worth doing"

"Patience and time do more than strength or passion"

Training Program in Month of December!

2009-11-27T21:30:00.002+08:00

This is my training plan for month of December, I have been trying extremely hard to improve my performance in running as well as other sports ability but I have not seen any special improvement from me. Sometimes, I feel that during training I do well, but in the race, I tend to destroy myself.

Plan as follow :

Week 1 (1,2,3 Dec)
Tuesday : Interval - 400m x 12 (5 Minutes) - 1.30
Wednesday : Hill Training - 150m x 8 - 0.40
Thursday : Tempo - 2.3km x 4 - 48 minutes

Week 2 (8,9,10 Dec)
Tuesday : Interval - 800m x 6 (5 Minutes) - 3.15
Wednesday : Hill Training - 200m x 8 - 1.00
Thursday : Tempo - 2.3km x 4 - 48 minutes

Week 3 (15,16,17 Dec)
Tuesday : Interval - 1600m x 3 (5 Minutes) - 7.00
Wednesday : Hill Training - 200m x 8 - 4.00
Thursday : Tempo - 2.3km x 4 - 48 minutes

Week 4 (22,23,24 Dec)
Tuesday : Interval - 2400m x 2 (2 Minutes) - 10.30
Wednesday : Hill Training - 150m x 8 - 4.00
Thursday : Tempo - 2.3km x 4 - 48 minutes

Week 5 (28 Dec)
Monday : Interval - 1 Mile Trail - 5.30

Hopefully this plan helps me, it seems to be an extremely difficult task to achieve, but I will try it out! hope can see special improvement in the end of the month.

Adidas Sale - Nothing Special!

2009-11-27T21:22:00.001+08:00

i was really regretted to go for this adidas sale, moved out from home with prabu and found that lotz of difficulties in find der place as well. the price was absolutely reasonable bcoz lower than what i had expected, however sad thing was not really has products to look for. shoes the most, and i saw some bag, football, t-shirt (all XL!!!). i think last year's adidas sale at damansara really impressive bcoz variety of products to choose for, for this year, these are der products as mentioned!

NB5km

2009-11-27T07:34:00.003+08:00

i felt very tired while running in this turf club, it was quite boring route and really did not raise up my mood of running, it made my feet and mental so tired. moreover no suitable pacers available for me and i had to run with my mind, i had a little bit of regret that i did not really push hard in der finishing. could have done sub 20 minutes but this is der very important lesson for me to learn.

Time & Position :
20'25.83 (44th)

The SALE!! @ adidas Summit FO

2009-11-26T08:31:00.000+08:00

This Week Practice 24.11.09

2009-11-25T07:17:00.002+08:00

When : 24th November 2009
Where : Taman Tasik Permaisuri (Opposite HUKM)
Time : 6.30pm
Menu : 6.5km (1.3km x 5)

My Split Time :
8'36.66 > 8'36.66
8'20.56 > 16'57.22
8'28.53 > 25'25.75
8'45.85 > 34'11.60
5'42.76 > 39'54.36 (Speed Trail)

i decided to run slow today as need to set a pace for prabu to follow, last time i was difficult to follow him but today he felt difficult to follow me,haha.. anyway, hope he can back to best form within a month

Dukethon = Paying Toll-thon!!!

2009-11-22T10:54:00.010+08:00

what a amkan day! i thought of paying RM5 of registration fee is very cheap, however der duke highway made us frustrated & confused! in der end we need to pay 3 tolls (RM2 + RM1.60 + RM2), i was really on fire! go back home another one toll.

can form 1 equation as follow liao :
TOLL + PETROL = EXPENSIVE!
Toll = RM7.60
Petrol = RM20 approx.

My Split Time : (65th)
11'25.00 > 11'25.00
11'59.18 > 23'24.18 - PR in 5km!

another PR in 5km, but was not sure whether it was exactly 5km. i think i did quite well today, but it was not good enough to satisfy myself, 1 minute difference, 35 more position gone.

Original Vitas vs Taiwan Vitas!

2009-11-17T10:29:00.004+08:00

Please watch der 1st one 1st and give comment, followed by 2nd one give comment as well. kamsia!

FANTASIC vs FUNNY!!!

Original Vitas :

Taiwan Vitas :

This Week Practice 17.11.09 & 19.11.09

2009-11-17T10:19:00.003+08:00

What : Adination of Runners
When : 19th November 2009
Where : Lake Garden Children Playground
Time : 6.30pm
Menu : 9.2km (2.3km x 4)

My Split Time :
10'49.73 - 10'49.73
11'03.11 - 21'52.84
11'45.41 - 33'38.25
11'31.84 - 45'10.09 - PR

another PR today by 5 seconds, it was really tough to improve another 30 seconds. i could have done sub 45 minutes if i follow suresh tight in der 2nd loop but my feet oredi tired. i think i was too fast in der 1st loop pacing ronnie and suresh. i had to slow down in 3rd loop to avoid pancit and i realised that i would still PR if i maintained der pace. i had done it!
__________________________________________________________________

When : 17th November 2009
Where : Taman Tasik Permaisuri (Opposite HUKM)
Time : 7am
Menu : 10 sets of 150m with 40 Degree Elevation (5 minutes resting time)
Pacer : Liew Chen Kwok

My Split Time :
37.77 / 37.52 / 35.44 / 36.41 / 35.77 / 35.59 / 36.65 / 36.17 / 37.76 / 35.28

30000!

2009-11-13T09:55:00.003+08:00

yeah! my hit counter has achieved 30000 liao! lets celebrate!

SUPER PR!!! by 2 minutes

2009-11-13T08:31:00.005+08:00

i was very happy that i had broken another fantastic and super record at Lake Garden today. I created personal best on 22nd october which was 3 weeks ago, with 47 minutes 15 seconds, today I had brought it down to 45 minutes 15 seconds which was faster than my previous timing by 2 minutes. feeling? unbelievable!! my split time is as follow :

My Split Time :
11'36.65 > 11'36.65
11'02.23 > 22'38.88
11'20.37 > 33'59.25
11'15.60 > 45'14.85

from my split time as i can see, my weakness is still my physical, i think still need to build up more strength, as in 2nd loop i did pretty well following tight with ronnie. however i lost gap in 3rd loop by almost 200m because i felt very tired on my feet after that. second weakness is mental strength, obviously i do not have patience and always want to run in a high speed, but i never know this always will not help improving. after losing gap 400m in 4th loop, i could only remain the same pace like in 3rd loop and unable to run any faster. i could have done below 45 minutes if i have more power and patience, i realised that physically and mentally strong help me a lot during the race, for me i do not need to run loop always to improve myself because i must not ignore other type of training.

today is the first day of opening ceremony for the Adidas AdiNation Program, only Kee, Lai, Suresh Kumar, and Wern Tien entitled for the 1st chop. to everybody who likes to join this program, kindly contact us for more information.

ITEM FOR SALE!!! updated on 28.12.2009

2009-11-11T12:10:00.012+08:00

T-SHIRTS (DRY FIT)

Awana Genting Trailblazer 2009 (S size)
SP @ RM15 SOLD!!!

Kuantan TC Run 2009 (S & L size are available)
SP @ RM10 each

Klang Pacer Centro Run 2009 (S size)
SP @ RM10 each

RUNNING VEST

Adidas Shape Men's Health 2008 (L size)
SP @ RM10 each - SOLD!!!

Reebok Shape Men's Health 2009 (S size)
SP @ RM10 each

New Balance 15k 2009 (S size)
SP @ RM10 each SOLD!!!

New Balance run4it 2008 (S size)
SP @ RM10 each

New Balance IOI Community Run 2009 (L size)
SP @ RM10 each

New Balance Malakoff KL 2008 (L size)
SP @ RM10 each

Larian Amal Seri Sinar @ Bukit Jalil 2009 (2 M size are available)
SP @ RM10 each

COTTON EVENT T-SHIRT

KDU 1 Malaysia Race 2009 (S & M are available)
SP @ RM5 each

KRI Annual Road Race 2008 (M size)
SP @ RM5 each - SOLD!!!

More will be posted soon...

email me at wongkeiming@hotmail.com
OR
SMS or contact me at 016-2166277, thanks!

updated on 23.03.2010

This Week Practice 10.11.09

2009-11-10T11:10:00.002+08:00

When : 10th November 2009
Where : Taman Tasik Permaisuri (Opposite HUKM)
Time : 7am
Menu : 1.3km x 3 (Interval of 5 minutes resting time)
Pacer : Liew Chen Kwok

My Split Time :
9'11.82 (Warm up)
5'36.68 (1st)
5'52.52 (2nd)
5'51.73 (3rd)
9'57.31 (Cool Down)

i used der wrong pace again in der 1st set, luckily managed to break sub 6 minutes for every set. so 2nd set must slow down a bit but already tired liao.

Results of the week

2009-11-08T19:10:00.005+08:00

16.11.2009
16th Annual Charity Walk/Jog/Wheel-a-thon : Approx. 5km (23'52.50 - 3rd)
der was as well delayed like yesterday until 8.00am after following matching for a round, very sien lar, this kind of small event always delay one. der race finally gunned off by 8.10am, everybody already used their turbo, but i juz followed without losing gap. ronnie, suresh, tan wah sing were already in der front pack. i only had chances to overtake as many runners during der uphill. i even ran faster during downhill to close gap between der runner in front. after approximately 3km, i met my God Dad, kelvin and he made a good pace for me so that i could continue maintaining my pace, thanks papa! i felt tired after used up a lot of energy yesterday, however i still managed to finish it with fantastic pace. again had to wait for der prize ceremony at almost 11.45am (3 and a half hours), really sien ah! anyway, we enjoyed these 2 days very much! once in a while lar!

suresh / ronnie / wkm / choen keong
in a very proud moment!

15.11.2009
KDU Hospitality 1 Malaysia Race : 5.25km (24'08.92 - 2nd)
der race was delayed to 8am due to der lousy taekwondo performances, der sun came out when der race suddenly started. i felt quite dry running along der road, but bcoz of my team, i had to go all out to get der top position. suresh made a fantastic pace for me throughout der race, thanks very much! i was tired after u-turn back and had to continue with a similar pace. overall i did very well and satisfied! however, der prizes for all positions were der same, lousy plastic gold medals, and nothing else, but for women, they had necklace. what is this organiser?!!

a team who is doing 'national duty', haha..

Fresh Air Clear Vision

2009-11-05T08:38:00.000+08:00

Hi Wong

I wanted to let you know about a partnership we are very proud of here at The Fresh Air Fund. This past summer OneSight reached out to us and helped over 3000 Fresh Air children by making sure that every child who needed the gift of sight was screened. The Fresh Air Fund is so happy OneSight and their traveling optical clinic are able to help at Fresh Air camps. I was hoping you could post a mention on Wongkeiming.Blogspot.com to help this worthy cause. I've created a new social media microsite which explains everything:

http://freshairvision.org

By supporting The Fresh Air Fund we are able to partner with Onesight to provide free eye exams and eyewear to the children who need them each year. Please let me know if you are able to post or have any questions.

Thanks so much,

Sara

--
Sara Wilson,
The Fresh Air Fund
www.freshair.org

My 'pia' photos at Genting

2009-11-04T10:09:00.001+08:00

This Week Practice 3.11.09 & 5.11.09

2009-11-03T11:19:00.005+08:00

When : 5th November 2009
Where : Lake Garden, Kuala Lumpur
Time : 6pm
Menu : 300m x 12 (10 degree elevation)

My Split Time :
59.50 - 290m
59.47 - 290m
58.23 - 290m
56.67 - 290m
58.57 - 290m
57.63 - 290m
58.71 - 290m
57.16 - 290m
58.79 - 290m
60.72 - 290m
63.99 - 300m
59.80 - 300m

fantastic training for today, dip into best form at der moment, must keep it up! thanks chen kwok for der few sets pacing.
______________________________________________________________

When : 3rd November 2009
Where : Taman Tasik Permaisuri (Opposite HUKM)
Time : 7am
Pacer : LCK

My Split Time (150m x 6 of 40 degree elevation) :
37.17 / 37.65 / 37.19 / 36.92 / 36.62 / 33.65

i was happy that i could do a consistent speed cum hill run today, i felt i had more strength in hills after der genting trailblazer, after done 6 sets, felt like wanted to do more. but i will juz save energy to be fully recovered for thursday one.

My 2nd Trailblazer!

2009-11-01T18:08:00.003+08:00

Genting Trailblazer

1st November 2009
Awana Genting Highland Football Field
8.45am
14km
http://pmtey2.multiply.com

same plan like last, we drove up to der destination early in der morning 5.30am through MRR2 highway. upon reaching der place, i was a little bit confused with where is der starting point, we managed to find der place also. it rained yesterday so i thought it would be a nightmare for us.

as we planned earlier, we decided to run with a comfortable pace, der most important things is to enjoy der trail, der environment, der air, making friends with others. as i could see during der event, there was an increasing in number of participants this year and der prizes would be only top 5 position as compared to last year top 10, since we were not get into der mind of top position so juz enjoy.

WKM

LCK

i and chen kwok started with a slow pace, der route was muddy and slippery, it was very dangerous as we did not wear any trail shoe, in fact i dun have 1, but we would still carry on. der road running was hilly, many ups and downs ofcoz like last year. i liked der uphills very much as it was challenging and long.

going through der hill, certainly became more suffer, at der beginning, we were quite suffer bcoz very slippery, lost of balance all der time made me so frustrated and tired. due to lost of balance, i felt tired easily, next time must get a right shoes for this kind of trail to avoid any injury, at least a cheaper one lar. with a pair of hand glove, i felt my hands were protected, scars certainly lesser. however my feet have few scars which are unavoidable sometimes. we had to wait for others to climb up certain areas, thus a long queue was there, so wasted a lot of time there. when we saw der stairs ahead, i was very glad bcoz it indicated der end of der trail had came.

finally arrived at der last water station, i almost exhausted already so i drank 4 cups of water before continue back to hydrate my self back. i was not in der running anymore, i felt very tired and exhausted. no point if both of us did not want to continue running anymore, juz enjoy only and slowly walked up der hills. and finally came to der obstacles which i liked der most. jumped into der dirty 'swimming pool', in fact very smelly, hehe..

overall, we enjoyed der sufferness very much! no doubt it was a great event, well organised with good helpful mashalls! fantastic foods! and blar blar blar... we were in der 51st position with 2'29'50, nearly 2 hours and 30 minutes. although slower than last year but it was okay, save more energy.

This Week Practice 27.10.09 to 29.10.09

2009-10-27T09:51:00.005+08:00

When : 29th October 2009
Where : Deer Park Hill, Lake Garden
Time : 6.00pm
Menu : 450m x 9

My Split Time :
1'55.37 / 1'58.69 / 1'59.49 / 1'57.63 / 1'54.47 / 1'56.99 / 1'58.69 / 1'55.47 / 1'56.56

it was very tough to maintain sub 2 minutes, i was happy and satisfied to have maintain my pace well, i breath hard, finished strongly, and really put in effort. in der 4th set, i was slightly faster bcoz der gang had came, i became more motivational.
_________________________________________________________________

When : 28th October 2009
Where : Taman Tasik Permaisuri (Opposite HUKM)
Time : 7.00am
Menu : 7.4km = 4.8km + 2.6km (Easy Run)
Pacer : Liew Chen Kwok

My Split Time :
33'11.56 > 33'11.56
8'42.51 > 41'54.07
8'43.23 > 50'37.30
_________________________________________________________________

When : 27th October 2009
Where : Taman Tasik Permaisuri (Opposite HUKM)
Time : 7.00am
Menu : 1.3km x 5 (Tempo Run)
Pacer : Liew Chen Kwok

My Split Time :
9'45.15 (Warm Up)
6'00.49 > 6'00.49
6'28.18 > 12'29.07
6'49.54 > 19'19.61
7'10.14 > 26'29.75
7'00.56 > 33'30.31
15'56.58 (Cool Down)

suffering training at permaisuri loop, 1st loop oredi turbo like rocket by CK liao, thats der only way to get back my best form. i have no choice but to try my best to follow him, until der end of 2nd loop, der gap oredi 50m. der final loop was der killing loop, my leg oredi very tired liao, however i have got to speed up a bit so that i could run better than 4th loop though i got +ve split in every loop.