Eat KFC, Swim Faster

Yea....rite....but sometimes I do it because of hungry...and nearby permaisuri pool, there's a nice KFC tuck just around the Stadium Bolasepak KL. Now, I really wonder, why on earth would they put a KFC there? Next to sports center..and even HUKM. Fast food is bad, bad for health...
I was queing behind a fellow...far too obese for his size...and this guy was packing KFC, maybe for dinner. You can just think of all the obese related disease that comes with that. High blood pressure, diabetes, stroke...

But of course they made it so tasty and juicy...our logical senses will go haywire once you entrapped by the smell...kudos to our health minister who tried to ban them from advertising.

Personally, I do eat some fast food from time to time...but I sweat and workout a lot...so it kinda balance it off...but if your life is sedentary, and not much action, I wouldn't suggest even eating it. You really have to sweat buckets to burn all those calories.

So, I usually had a zinger burger only, before swim. I don't take coke or pepsi...it's just too much sugar...

Swimming these days have been better and faster since the last year I started serious swimming. I used to oggle at other faster swimmers, who would put lap after lap...heck, I can barely finish a 50m lap...then rest, not to mention 20 or 40 laps.

Gradually, I put on more training...and soon, I could finish 1km, then 2km...and 3km just to see how tiring it was. 3km is really dead tired...

And results have paid off,....now I could just whack the water hard...lap after lap...and not even feeling tired. My technique is still far from good...so more training ahead.

Feeling Great but Sore

I have been trying to beat my records for the past few days in running.
It's a bit different than normal running pace,
where you don't really mind the time.
But when time is taken into consideration seriously, you are basically running faster...and harder. I am currently keeping a training log, so I could keep track of distance and time using Google Spreadsheet.

There's a certain sense of achievement on beating your own time day after day.
And with a certain goal on what time you have on mind.
But running faster needs a higher heartbeat rate,
which you got to sustain for a duration of time. Maintaining this heartbeat rate is where endurance is needed.

For longer runs, I won't be pushing so hard.

I'll be putting off Genting for now, going to join Raymond as "phantom" runners in Pacesetters New Balance 15km this sunday. That is because we failed to register as they have closed due to insufficient medals.

To all Ironman Wannabes

I find this youtube video on Ironman inspirational. To all taking part in Langkawi Ironman next year...you gotta watch it.

Map My Run - Great Tool for Runners

This is the great tool I stumbled upon when visiting other runners site. It lets you map your path distance when running. And not only that, you can see the total elevation you ran up, and down. I have mapped 2 routes that I always ran, and I was kinda disappointed to find out I ran less than I thought.

Here's the link:
http://www.mapmyrun.com/user_profile?username=stv_yip

And here's the path that I ran:

Cheras Training Ground:


Ampang - Batu 14 hulu langat - Batu 9 hulu langat


I tried to add it to the blog, but there's no satellite view. When is Malaysia going to have real maps like in US?

20km: Run to Genting Peres (kuala klawang)

Raymond Hee (tridoc) and me decided to go to the foot of kuala klawang hills. Actual plans were not clear. I thought I wanted to run, and he wanted to cycle. But in the end, both of us ran up to Genting Peres.

The wheather was fine, and sunny. It was his first time here...And for me, second. Not much of a hard run, 20km to and back.



We chatted along the way...and it was kind of nice actually. You feel the run is faster...and less boring. He's a doc, a profession that I wanted to study after SPM, but found it impossible to get chances for that. But from our conversation, I understand he had worked damn hard to be where he wants to be. Becoming a doctor from a local university (UM) is never ever an easy task in Malaysia for a non bumi.



On the way up, we met with some few cyclist, pounding their way up. It's no easy task for them too, as they had to cycle up some challenging slopes going uphill.

After 1 hour plus, we reached genting peres, and there were the earlier cyclist, who had passed us. We chatted for awhile. Jeffrey was there. He's training for Kenyir Triathlon. Then we had to run back another 10k. Like always, running downhill is easy and fun.


Approaching Genting Peres...met with cyclists...with mean machines...

The whole route was finished more than 2 hours.

The next run, would be from MacDonalds near Genting Sempah Tunnel, up to Genting Highlands. Raymond and me will try it next week. He has done it once before....and I thought I am the only crazy guy of thinking of running up...heh...

Genting Highlands is 1700 meters above sea level, and the slopes won't be easy. It will be a hard challenge, which makes it more fun.


crazy climb up Awana Genting (pic taken from google earth)

12 km training ground in Cheras

I usually do a 12km run around cheras, morning, sometimes at night. But the route is full with hill climbs uphill and downhill. In fact, the only flat stretch is the last 1.5km.

At the start, it's already a steep uphill run. Then downhill. Then another uphill for at least 1km. Then downhill...then the last uphill. But what is rewarding is the morning scenery, which will make your day..no matter what is in your mind. So it's worth it to run to the top...

Here's the google map link.

Here's some pics I took on the route..


this part is damn....steep...almost 30 degrees


Once at the top...you could see hills shrouded in morning mist...


road going up...almost reaching the top....

I have another idea pop up in my mind. Why not run up to genting highlands? It's 1700m above sea level. This will pose quite a challenge. If cyclist could cycle up...surely running would be fine.

Running in the rain

It was around 6 am, and the morning wind was surprisingly cold and strong. But it had not rained yet. Anyway, I thought it won't rain.

But when I went outside, it started to rain a little, but soon it was a heavy downpour. I have not run in the rain yet, so I thought, why not try. It's just rain anyway.

As the rain got harder, I was getting fully soaked. And the shoes, clothing got heavier. But I chugged along, slamming foot after foot onto the water filled tarmac. Maybe it would be a good idea for shoe manufacturers to figure out....waterproof shoes...heh...

The good thing about running in the rain is....you don't overheat...so running is actually more enjoyable..

Time: 1:19