Standard Chartered KL Marathon 2018

Date: 8th April 2018 (Sunday)
Time: 4:00am
Venue: Dataran Merdeka, Kuala Lumpur
Distance: 42.195km (42.7km)
Result: 04:13:12
Pace: 05:56/km
Rank: 299
Shoes: Asics Gel-DS Racer 10

On my last race before SCKLM, I already have the feeling training not enough. But I only have 1 month leave to prepare, what I can do is run as much as possible. My final month target weekly mileages is 60km, but I only achieve an average of 50km per week, not a good sign.

I start the race in Pen 2, where the 3:45 pacers are in front of me, the 4:00 pacers are behind. I estimate my finish time will be in between 4:00 & 4:30. First few km, I was running comfortable behind 3:45 pacers, but I know that this pace is way too fast, it will not last long.

After 5km, the distance with the 3:45 pacers start to increase. I try to maintain 5:30/km pace until 20km and start to hit the wall. From 20 - 35km, I start to depend on isotonic drink to gain energy on every 2km. I run as much as I can on those 2km, but I rest quite long at the water station to restore energy.

Until the last 7km, I begin to walk when there is up hill, all 4:00 pacers have crossed me. I slowly approach finishing line, meet few familiar face and quite lucky to be able to hand hold hand cross line with Yeong Lai Ling.

That’s end my 24th full marathon.

Dragon Back Run 2018

Date: 4th March 2018 (Sunday)
Time: 6:00am
Venue: Urban Park, Setia Alam, Selangor
Distance: 21km (21.64km)
Result: 01:57:21
Pace: 05:26/km
Rank: 4
Shoes: Asics Gel-DS Racer 10

I use to run dragon back route few years ago, but this is the first time I experience the “back side of the dragon” full route (from 6km to 16km), it is so phobia with the “S route”. Since begining of the race, I already start prepare to reserve energy, roughly knew there are many slopes waiting for me in front.

Until the 6km, I start to climb slope one by one until 16km. I always run faster when going up, but run slower when getting down, not sure is it cause by my long legs.

After 16km, I basically used up all my energy, cannot affort anymore slope, I keep myself moving on the flat road. Until 19km, unexpected to see a slope again, and I make my first walk here, with disappointed feeling.

My mental get weeker after my first walk, I almost wanted to DNF the race at 21km point as I dunno how much distance leave to finishing point, luckily I didn’t.

In the end, I manage to get a top 10 trophy, happy and disappointed at the same time.

KL World Urban Run 2018

Date: 11th February 2018 (Sunday)
Time: 6:50am
Venue: Dataran Merdeka, Kuala Lumpur
Distance: 15km (14.27km)
Result: 01:13:31
Pace: 05:10/km
Rank: 42
Shoes: Asics Gel-DS Racer 10

Due to my last race manage to use 5:00/km pace to run for almost 11km, so I set the target for this race is to complete the whole route with this pace.

I am quite familiar with the whole route, but there are two unexpected up hill throughout the route, luckily I manage run up the hill without walking.

For the last two weeks, I manage to grab some mileages, it make me perform well in this race. Overall I am satisfied with my timing when I cross the finishing line.

Twincity Marathon 2018

Date: 21st January 2018 (Sunday)
Time: 5:30am
Venue: Persiaran APEC Cyberjaya, Selangor
Distance: 21km (21.95km)
Result: 02:03:25
Pace: 05:38/km
Rank: 88
Shoes: Asics Gel-DS Racer 10

This race didn’t do well. I manage to start the race with 5:00/km pace and maintain it until 11km, but after that my pace start to drop, due to not enough trainings.

Is ok to have a bad race once in a while, I believe it will become the motivation for next race to do better.

Klang City International Marathon 2017

Date: 10th December 2017 (Sunday)
Time: 3:30am
Venue: Komplex Sukan Pandamaran, Klang, Selangor
Distance: 21km (21.23km)
Result: 01:50:21
Pace: 05:12/km
Rank: 8
Shoes: Asics Gel-DS Racer 10

My last race in year 2017, and there are few surprises in this race.

Before the race start, Alwin Tan & Teck Wai already said this race not much people joining, try your best, will have chance to podium. I didn’t put much hope on it mostly due to my weekly training mileages for the past few weeks had dropped from 48km per week to 40km per week. I didn’t have much confident I can go faster or even maintain the pace I ran in my last race (Putrajaya Night Half Marathon) which is 5:25/km.

But the surprise is, I complete the race with a 5:12/km pace & get a “Potential Winner” card. Even after I get the card, I still didn’t feel confident that I’m in top 10 position, I keep thinking I’m in those amkan position (11th or 12th position). Until I see the official result, only confirm that I’m in men open category 8th position. I miss to take my trophy, damn, need to find organiser already.

After the race, do hear a sad news saying that one of the pacer Evelyn Ang Loo get hit by car seriously. Let’s pray for her, really hope to see u again in runner world, please stay strong.

Putrajaya Night Marathon 2017

Date: 4th November 2017 (Saturday)
Time: 8:20pm
Venue: Dataran Putrajaya, Presint 3, Putrajaya
Distance: 21km (21.09km)
Result: 01:54:09
Pace: 05:25/km
Rank: 58
Shoes: Asics Gel-DS Racer 10

Compare to my last week 15km race with a 5:22/km pace, tonight I manage to hit a similar 5:25/km pace for a half marathon race, very satisfied.

Throughout the race, I feel very fresh, without any stamina issue. In fact, I feel I can go faster if my legs muscle is stronger.

I think is time for me to hit the track for some interval training soon.

Sunway The Good Run 2017

Date: 29th October 2017 (Sunday)
Time: 6:50am
Venue: Sunway Geo, Selangor
Distance: 15km (14.5km)
Result: 01:47:49
Pace: 05:22/km
Rank: 47
Shoes: Asics Gel-DS Racer 10

Recent few weeks my training mileages had went down, from 47km drop to 40km. Mainly due to muscle hardly take it from recovering from a run. So, I give myself a target for this race, to sub 1:30

I didn’t check the route before the race, half way running only know that need to run along the BRT Sunway Line. This is my first time running in BRT Sunway Line, a bus system that look like a LRT line, quite a special experience.

I start the race with a little bit too fast, waste a lot of energy during the first few km. After go up to BRT route, it is quite flat at first, but it is quite hilly in the other end of the route. I give up myself to walk on one of the up hill.

Luckily after come down from BRT route, it is only 2km left and is all flat. I manage to complete the race with 5:22/km pace, satisfied.

MAKNA Founder's Night Run 2017

Date: 30th September 2017 (Saturday)
Time: 8:10pm
Venue: Dataran Putrajaya, Presint 3, Putrajaya
Distance: 21km
Result: 01:58:14
Pace: 05:38/km
Rank: 16
Shoes: Mizuno Wave Hitogami 2 (Yellow)

It was my come back race after 8 months not joining any race, mostly due to some injury on my legs. I took almost 4 months of base mileage training before decide to join a race. My average pace for the pass few weeks 10km training is around 06:00/km, so I didn’t set much expectation on this 21km race.

The race start with a little bit delay, the distance marker is incorrectly put as well. I remember the first distance marker I saw is “15km to go” and my watch is showing 45min, it mean it took me 45min to ran 6km, that was way too slow. Then after 17min, my watch is showing 1hour 2min, I saw another “10km to go” distance marker, this time look like more accurate. Base on this distance marker, it give me some confident to push myself to complete this race with sub2 timing.

When I reach “5km to go” distance marker, it is a u-turn spot. I notice Jessica Tang is just 1km ahead of me, I try my best to close our gaps. But in the end, no luck, I unable to see her shadow at all. Anyway, I’m glad to complete this race with sub2 timing, is a bit unexpected result for a come back race.

Kyoto Marathon 2016

Date: 21st February 2016 (Sunday)
Time: 9:00am
Venue: Nishikyogoku Athletic Park, Kyoto, Japan
Distance: 42.195km (43km - Teoh Bj)
Result: 03:47:46
Pace: 05:24/km
Rank: 280
Shoes: Mizuno Wave Hitogami

I didn't put much target on this race as I was busy on work for the pass few weeks, many of the trainings is run lesser according to training plan.

The race start at 9am, is a perfect cold weather condition with sun & wind. I cross the first km distance marker with 6:00/km pace, but after that I start to speed up, manage to maintain between 5:20 - 5:30/km pace.

I am quite surprice to be able to maintain 5:30/km pace for the last 10km of the race, I feel very fresh. In between, I only consume 2 bananas, sport drink & water, without any power gel.

21.0975km - 1:54:06
42.195km - 1:53:40 > 3:47:46

Now that I check back the net time, only realize I did a negative splits race. Start slow, end strong, is my second times did this for a full marathon.

Is an unexpected satisfied race, lets plan for the next one. ^^

Shah Alam 21km Night Run 2016

Date: 17th January 2016 (Sunday)
Time: 2:00am
Venue: Dataran Shah Alam, Selangor
Distance: 10km (10.41km)
Result: 00:47:39
Pace: 04:35/km
Rank: 12
Shoes: Mizuno Wave Hitogami

This is another race that having distance marker on every km, great organize.

I start the race with 4:35/km pace on the first distance marker. I try to follow my heart to run this time, not much care about my pace.

First 3km was pacing with a white shirt Malay guy, he see me having a serious fight with him, he then tell me he is doing illegal run, no bib on his shirt.

After 4km, the white shirt guy is leave behind. I then maintain my pace until 6km and see my second target, a green shirt Malay guy call Khairulakman.

I keep following Khairulakman from 6km till 9km. I get closer to him on up hill route, but my gap with him always get far on down hill route. Finally on the last km, I manage to overtake him, but it only last for a while. He stay strong and give me great fight until the last 500m, he suddenly tell me he is in veteran category, we are not required to fight so hard.

But I need to thanks Khairulakman for bringing me back in strong pace also. If he is not there, I would have slow down at early stage.

MPI Generali Run 2016

Date: 10th January 2016 (Sunday)
Time: 7:00am
Venue: Padang Merbuk, Kuala Lumpur
Distance: 12km (11.56km)
Result: 00:56:02
Pace: 04:51/km
Rank: 30
Shoes: Mizuno Wave Hitogami

I try not to set any target pace for myself in this race as I didn't do any speed workout for the last 4 weeks.

When reach the first 1km distance marker saw my pace is 4:22/km, is a good start, so I then decide to maintain 4:30/km pace as far as I can.

I manage to keep myself focus on maintaining this pace until 6th km, then I decide not to continue anymore as I might start walking at anytime if I didn't slow down.

For the remaining 6km, I follow my heart to run, I try to motivate myself not to walk as Angel Tang might overtake me at anytime if I do so.

In the end, I manage to cross the finishing line with a smile, have a great race.

Annual Round The Island Relay 2015

Date: 13th December 2015 (Sunday)
Time: 4:00am
Venue: City Hall, Esplanade, Penang
Distance: 3.91km [Individual], 72.63km [Team]
Result: 00:18:25 [Individual], 04:46:58 [Team]
Pace: 04:43/km [Individual], 03:58/km [Team]
Rank: 2 [Team]
Shoes: Mizuno Wave Hitogami

Thank you my teammates give me the opportunity to run with them.

I'm running the 4th leg, which is a 2km flat + 2km up hill route. I drop my baton when 3rd leg passing it to me, due to an accident. Luckily is not major, I faster pick up the baton again to start my run.

First 2km flat road I try to follow my heart to run. Until the up hill I start to slow down, unable to keep up my pace. This is where an Indian runner cross me, make my team overall position drop from 3rd to 4th.

As the up hill route is quite long, I almost lost my focus to keep running, thinking to walk instead. But I know it very well, no matter how hard it is, if I choose to walk for my team, I'm gonna be very dead.

Suddenly I hear my teammate call my name from far, then I realize the 5th station is near. I try my best to pass the baton to 5th leg, and my tough run is finally over.

Larian SJ 10km MPSJ 2015

Date: 20th September 2015 (Sunday)
Time: 7:30am
Venue: Kompleks Sukan USJ 5, Subang Jaya, Selangor
Distance: 10km (10.3km)
Result: 00:49:15
Pace: 04:47/km
Shoes: Mizuno Wave Hitogami
Link: RunningAHEAD

I start the race with 4:00/km pace for the first 2km, then it dropped to 4:10/km for the 3rd km & 4:40/km for the 4th km. On the u-turn spot 5th km, I pancit and choose to walk.

It was a disappointed action as I over confident of how my body can handle the pace that I choose to run. After 500m of walking I resume with easy run to finish the race.

2014年跑步回忆录

一月：
Multi-Purpose Insurans Run - 12km - PB!
很意外在这场比赛拿奖，很多高手突然没跑或临时受伤。

二月：
没有参加比赛。

三月：
Brooks Half Marathon - 21.0975km
很多上下坡及充满烟雾的一场比赛，跑不出我想要的成绩。
Malaysia Women Marathon - 21km
充满烟雾的一场比赛，当领跑。
Penang International Triathlon & Duathlon - 1.5km Swim, 40km Bike, 10km Run
很享受游泳时段，海水很清凉，游得有点不想上岸。脚车路线则充满上下坡，骑得很惊险。

四月：
IRONMAN 70.3 Putrajaya - 21.1km - DNF!
跑到进医院的一场比赛，毕生难忘。

五月：
没有参加比赛。

六月：
Back 2 Endurance - 12hours
动手术后的手还没康复，还不能运动，只走了3圈就收工。

七月：
没有参加比赛。

八月：
没有参加比赛。

九月：
The Pink Charity Run - 12km - DNF!
比赛前几天不小心扭伤膝盖，无法在这场出院后的第一场比赛里完赛。

十月：
Standard Chartered KL Marathon - 42.195km - DNS!
膝盖受伤，被逼弃赛。

十一月：
没有参加比赛。

十二月：
Taipei Fubon Marathon - 42.195km - DNS!
这是我第二次弃跑国外的比赛，因为工作忙碌而被逼放弃练习。

总结：
2014年参加了1场接力赛和8场个人赛，共有1个PB，2个无法完赛，2个放弃比赛。

今年是我跑步的第6个年头，也是最灰暗的一年。从年头的意外拿奖，到年尾的因为练习量不足而被逼放弃比赛，那是一条一直往下划的直线。

自从四月进医院后，我那动过手术的手花了3个月来康复。到七月能够开始运动时，才跑第二天就受伤了1个月。八月时开始比较小心地练习，结果九月的第一场复出跑又受伤，花了2个月来疗伤。十一月终于能够恢复练习时，突然被公司调去做一个很赶的工作，完全没时间练习。

我对自己说，别心急，衰的全部让它在2014年过去，2015年一切从新开始。

IRONMAN 70.3 Putrajaya 2014

日期：2014年4月13日（星期日）
时间：8:00am
地点：Precinct 2, Putrajaya
距离：21.1km Run
成绩：Did Not Finish (DNF)
跑鞋：Asics Gel-Hyper Speed 5
照片：

一场难得的机会可以接触到由Rudy Project负责找人的游泳界及脚车界精英，却演变成一场痛苦难忘的第一次入院惊险长途之旅。

比赛篇：
星期四，我们队员们第一次见面及签合约，多谢Lini Kazim的介绍，我是被安排在Team 2当Men Relay跑者。

星期六，我们队员们要全部一起去拿race kit，人齐了，一队Mixed Relay，一队Men Relay。

星期日，比赛开始。在Men Relay的名单中我只注意到Jason Loh的TIME Team比较强。游泳开始先，我队的David Hoh游泳以Men Relay第一名回来，第二名是TIME Team。脚车接着开始，这次换成TIME Team领先，我以第二名开跑。能以这样的排名开跑，我真的很佩服我的队友。当时的天气很晒，我也快不起来，应该是保持着5:00/km的pace，而且每个水站都喝水。结果还是吃不消，换成跟心跳来跑，我有点担心10km后速度会大跌。我当时是以Men Relay第三名越过10km，过后可怕的事情发生了，我断片了，想不到下一幕我眼前的画面是医院。

医院篇：
星期日，星期一及星期二是断片时段。我也是从家人，亲戚和朋友的口中听回发生了什么事。我是因为半路天气41度左右晕过去，过后被送去Medical Tent及医院。医生用了24小时左右把我昏迷及猛灌氧气，终于在星期二晚上时段我的断片才结束，度过了第一关。

星期三，在ICU休息及观察，发现了个新问题，右手有很多死了的黑皮肤，医生团已经在讨论着用脚的皮肤来取代死皮肤以免侵蚀骨头。晚上转去普通病房。

星期四，终究决定手术不能再等了，puasa了6小时，book了晚上8pm做切除手术。10pm左右手术宣布成功，12am转去ICU观察，度过了第二关。

星期五，在ICU休养及洗伤口，右手的皮肤明显少了一片黑皮肤，4pm左右转去普通病房。

星期二，终于可以出院了。右手的伤口则要长期回去复诊，还不知道几时能做植皮手术。

这场比赛真的付出了惨重的代价，这样一搞，我相信至少要休息6个月。另外也辛苦了各位关心我的家人，亲戚及朋友们。你们的担心令我感到惭愧，后悔及内疚。希望这样的情况以后别再重演，我会好好地爱惜自己的身体了。

Training (03/31 - 04/06)

2014/03/31

• Evening Swim 1.5km @ Kuala Lumpur Swimming Complex, Bandar Tun Razak
  
  1. Freestyle Swim - 0.5km x 3
     1.5km | 00:49:48 | 03:20/100m
     0.5km Splits @ 16:43 16:28 16:36
  Today my body is very tired, just try to complete 1.5km endurance swim, slow down when breathing not well, surpricingly did my personal best timing, first time make it below 50min.

2014/04/01

• Evening Run 6.45km @ Desa Parkcity, Kuala Lumpur
  
  1. Recovery Run - 2.15km x 3
     6.45km | 00:39:17 | 06:06/km
     2.15km Splits @ 13:28 13:04 12:44

2014/04/02

• Evening Run 7.81km @ Desa Parkcity, Kuala Lumpur
  
  1. Easy Run - 2.15km, 5.66km
     7.81km | 00:42:44 | 05:29/km
     Split Time @ 12:58 29:46

2014/04/03

• Rest

2014/04/04

• Morning Run 7.33km @ Taman Bukit Permai, Cheras - Taman Saga, Ampang
  
  1. Easy Run - 7.33km
     7.33km | 00:38:35 | 05:16/km

2014/04/05

• Morning Run 7.6km @ Kampung Pandan Track, Kampung Pandan
  
  1. Warm Up - 1.2km
     1.2km | 00:09:26 | 07:53/km
  2. Interval Run - 800m in 05:00 x 5, 800m in 4:30 x 5
     800m Splits @ 03:25 03:11 03:02 02:59 03:00
     800m Splits @ 03:09 DNF DNS DNS DNS
  3. Warm Down - 1.2km
     1.2km | 00:10:34 | 08:50/km
  Just by maintaining 3min run time with 2min rest time already killing me.
• Evening Run 20.32km @ Lake Garden - Sri Hartamas
  
  1. Long Run - 10.16km x 2
     20.32km | 02:04:14 | 06:07/km
     10.16km Splits @ 58:46 65:28
  Only one word to describe me now - "tired". Last 1km up hill chooce to walk until traffic light.

2014/04/06

• Morning Run 20.32km @ Lake Garden - Sri Hartamas
  
  1. Long Run - 10.16km x 2
     20.32km | 01:58:00 | 05:49/km
     10.16km Splits @ 61:01 56:59
  10q Cari Runners for pacing, complete my back to back training.

Weekly Statistics:

• Swim - 1.5km
• Run - 69.83km

Training Plan:

Training (03/24 - 03/30)

2014/03/24

• Rest

2014/03/25

• Evening Run 4.3km @ Desa Parkcity, Kepong
  
  1. Easy Run - 2.15km x 2
     4.3km | 00:20:34 | 04:48/km
     2.15km Split Time @ 10:12 10:22

2014/03/26

• Evening Swim 1.1km @ Kuala Lumpur Swimming Complex, Bandar Tun Razak
  
  1. Freestyle Interval Swim - 500m, 300m, 200m, 100m
     500m | 00:17:19 | 03:28/100m
     300m | 00:09:52 | 03:18/100m
     200m | 00:06:32 | 03:17/100m
     100m | 00:03:13 | 03:14/100m
  Wanted to do relax swim for legs recovery, but end up doing interval swim.

2014/03/27

• Evening Run 13.47km @ Desa Parkcity, Kepong
  
  1. Easy Run - 5.66km x 2, 2.15km
     13.47km | 01:16:16 | 05:40/km
     Split Time @ 31:56 32:10 12:09
  Actually want to do 4 big loops, but half way right knee pain decide to stop.

2014/03/28

• Night Duathlon 55km @ Putrajaya
  
  1. Easy Run - 10km
     10km | 01:00:07 | 06:01/km
  2. Easy Ride - 40km
     40km | 01:24:00 | 28.57km/h
  3. Easy Run - 5km
     5km | 00:30:15 | 06:03/km
  Very good endurance workout, satisfied.

2014/03/29

• Rest

2014/03/30

• Morning Run 8.4km @ Kampung Pandan Track, Kampung Pandan
  
  1. Warm Up - 1.2km
  2. Interval Run - 800m in 05:30 x 5, 400m in 02:20 x 3, 400m in 02:30 x 2
     800m Split Time @ 03:08 02:59 02:56 02:56 02:57
     400m Split Time @ 01:24 01:25 01:25 01:26 01:23
  3. Warm Down - 1.2km
  Morning group training with Cari Runners PARX teams, I almost forget the feeling of interval run, btw it is a satisfied workout.
• Evening Run 21.6km @ Kampung Pandan Track, Kampung Pandan
  
  1. Medium Long Run - 10.8km x 2
     21.6km | 01:53:29 | 05:16/km
     Split Time @ 54:44 58:44
  This evening plan to do slow pace HM endurance workout as this morning already did a speed workout.
  
  54 loops of 400m. First 27 loops is running in the rain, so wanted to give up after 27 loops, luckily got jack toh come to pace me on the last 17 loops.
  
  Mission complete.

Weekly Statistics:

• Swim - 1.1km
• Bike - 40km
• Run - 62.77km

Training Plan:

2013年跑步回忆录

一月：
多元保险跑 - 12km - PB!
去年第一次在这里以赤脚跑来参加比赛，今年再次以赤脚跑来开始我新的一年。
Dragon Back跑 - 10km
拿奖的机会来了，但是我却不懂得把握，这场比赛让我吸取了很好的教训。

二月：
Melawati十公里跑 - 8km - PB!
距离不足的比赛，有点惊慌失措地完成了。
Chap Ayam接力赛 - 3km
第一次和Goh Jing Jing合作，他的短距离比赛一点都不慢。

三月：
布鲁克斯半程马拉松 - 10km
差一点就能成为42哥，可惜又是一个距离不足的比赛。
KEC十公里联合跑 - 8km - PB!
这是一场很竞争的团体赛，我很幸运地公平竞争成功。
MAKNA创立跑 - 12km - PB!
对赤脚跑信心大增的一场比赛，觉得自己比穿鞋时跑得还快。

四月：
千人义山行 - 9km - Debut!
第一次在10km的路线走路，被过多的斜坡弄爆了。
世界肾脏日跑 - 12km
再次赤脚跑拼速度，这次没有跑出最佳。

五月：
消防员跑 - 11km - PB!
这场赤脚跑破了我这四年来的短距离最佳记录，同时也让我犹如来到了最高点突然没有了目标。

六月：
比赛突然延期使得这个月很清闲。

七月：
Pacemakers 9周年跑 - 3.18km
获得今年第一个团体赛奖杯，不过自己的成绩却是全队男生中最慢的。
Pacemakers Vertical Challenge - 45min Staircase - Debut!
练习了很久的一场爬梯比赛，成绩还算满意。

八月：
New Balance Half Marathon - 21.0975km
认真地做一个半马赤脚跑，时间还和穿鞋跑有点距离。

九月：
Olympic Day Run - 5km
不是很喜欢这场团体赛的比赛性质，完全靠女生。
Standard Chartered KL Marathon - 42.195km
因为比赛延期而没有什么动力继续练习，结果却跑出不错的成绩。

十月：
Back 2 Endurance - 12hours - Debut!
第一次跑超马，完全没有经验，和自己的目标差很多。
adidas King of the Road - 10km - PB!
今年跑得最好的一场赤脚比赛，缺乏准备但很满意。

十一月：
2XU Compression Run Malaysia - 15km
很挑战的路线，有两个大斜坡。
Penang Bridge International Marathon - 21.0975km
第一次当领跑，很开心她跑出很好的成绩。

十二月：
CICM Responsible Care Run - 21.0975km - PB!
拿奖的机会又来了，这次成功把握住，很开心获得第一个国内个人赛奖杯。
GM Klang Run For It 7 - 10km - PB!
这场比赛很幸运，没有对手，再次获奖。同时也跑进了42分钟，今年跑得最好的一场比赛。
Morib Triathlon - 1.2km Swim, 35km Bike, 9km Run - Debut!
第一次参加三铁，抱着完成的心态就好，没有追时间。
Newton Challenge - 25km - PB!
再次PB，好开心这场比赛跑赢很多高手。

总结：
2013年参加了3场接力赛和20场个人赛，共有9个PB，其中11场是赤脚跑的。

今年没有特别主攻什么赛事，也没有做任何的全马训练计划。只是保持全年无伤，一星期做一到两个速度训练，长跑也很少做。8km，10km，11km，12km，半马和25km的记录都被刷新了，以前害怕参加的短距离赛事都变得不可怕了。

下半年开始积极游泳，使得练习不会太过单调。一天练自由泳，一天练间歇跑的训练组合，我觉得是让我突飞猛进的关键。以前我经常觉得游泳对跑步没有帮助，可是当时我是游蛙泳。现在我要推翻这个说法，游自由泳对跑步是有帮助的。

今年让我深深地感受到速度和赢的快感，同时也和我当初最喜欢的42.195km赛事渐行渐远。“Life begins at the end of your comfort zone.”，这句话确实说出了我今年的心声。每一次的间歇跑训练或周末的比赛，我都抱着离开自己的舒适区心态来跑。也只有喜欢上离开自己的舒适区，我们才会看见自己深不可测的另一面，才能有动力朝自己遥远的梦想前进，Boston Marathon你等我。

Morib Triathlon 2013

日期：2013年12月22日（星期日）
时间：7:45am
地点：Gold Coast Resort Morib, Selangor
距离：1.2km Swim, 35km Bike, 9km Run
成绩：03:09:59
名次：66
跑鞋：Barefoot
照片：

我三铁之路要从我2011年膝盖严重受伤开始说起。

2011年是我冲Program 330最猛的一年。上半年我一直在加强速度，参加很多短距离的比赛。直到8月第一次脚严重受伤到不能跑，我才乖乖休息。这段没得运动的日子真的很煎熬。于是我拜托了Liang Sernsin，Chau Kok Yik和Shirley Sohg教我蛙泳。大概学了6-8小时后，终于会游蛙泳了。那时的脚伤也开始有点好转，就想试下12月的Chin Woo Biathlon，一直训练自己的800m蛙泳。结果是有缘无分，没有参加到。

2011年12月，我开始从YouTube偷师自学自由泳，期间Chu Wyan也有给我几个不错的video看。也是学了大概6-8小时后就会了，不过只会呼吸一边，而且手力不好游不长。原本有打算要参加2012年7月的Port Dickson International Triathlon的，Kok Yik借我脚车，我就狂练1500m蛙泳，当时我的自由泳还很弱。结果也是有缘无分，没有参加到。

2013年9月，歪歪带我结识到一班三铁友。他们通常拜三游泳+跑步，拜五骑脚车+跑步。这有规划的练习时间表终于让我在10月买了我的第一辆脚车，多得Victor Chong Hze Hau帮忙我看车。终于12月Morib Triathlon的突然出现，我就尝试以自由泳猛练1200m，脚车也尽量跟Liew Voon，Ck Chong，Victor和RLew Lew学习。终于缘分来了。

比赛前一天到达比赛现场就去巡视场地，主要是看海滩。比想像中浅，要游两圈，跑海多过游海，以为会比较轻松。

比赛当天下去游时才发现并没有想像中简单。游第一圈时由于没有经验，显得很害怕，周围都是人撞来撞去，好像在打战，又看不清楚方向，不懂游去那里了。好不容易游到回来，差不多要了我半条命，手表显示32min，有点想放弃游第二圈。不过我知道我还有能力游第二圈的，只是心魔作崇，一直说服自己游完它。第二圈时人群就分散了很多，这时已经没有人在附近让我跟，完全得靠自己来看方向。游自由式最大的问题在于会一直游歪掉，时间一久，真的会游去荷兰。这时我就突然想起David Ong教的一招，游5-6次自由式，然后游1-2次蛙式来看方向。这招我觉得管用，至少我没有游到荷兰。第二圈回到来的时间更慢，手表显示34min。

回到来拿脚车时看一看周围，好像只剩不到10辆脚车还没出发，换了装就赶紧出发。前面几km是漫无目的地轻松骑，突然间看见我的老板Jamie Saw和一班人一起越过我，好意外在这里见到他。过后才知道他们整班人绰号Volt Team，很不错的团队。过后我就紧跟在他们后面，一直在注意他们的手势，看他们轮流带头，旁边好像还有位骑着Triathlon Bike的高人指点。我在后面是跟得很轻松，还有点嫌他们骑得慢，打算跟到u-turn过后才越过他们。U-turn时我有点慢，被他们抛离了一段距离。这时我自己一个人骑时才发现他们原来骑着很快的速度，我在后面追了很久才成功再度跟上他们。跟了没多久我又自以为是的越过他们自己带头，以为可以一直冲回终点。可是我错了，没多久Volt Team又爬头了，这时我也累到没能力跟在他们后面，再度被抛离了一段距离。我们的距离就一直保持到终点，手表显示65min。这次算是上了一堂宝贵的课，下次别自以为是。

骑完脚车回来竟然没有水站，我的脚车又没有放到水壶，只好硬着头皮跑出去喝咯。一跑就跑了1.5km才有水站，到达时脚马上抽筋。好彩喝了很多杯水和用冰块按摩抽筋的肌肉后有点好转，过后每个水站都尽量喝多几杯水。最后冲线时手表显示54min，终于完成了。

总的来说是个很不错的体验，游泳和骑脚车的部分学到不少新知识，期待下一场三铁赛的到来。

GM Klang Run 4 It 7

日期：2013年12月8日（星期日）
时间：6:45am
地点：GM Klang Wholesale City, Klang, Selangor
距离：10km (10.2km - Goh Shu Wei)
成绩：00:42:20
配速：04:10/km
名次：4
跑鞋：Asics Gel-Hyper Speed 5
连线：RunningAHEAD
照片：

今天这场10km是今年要成为42哥的最后一次机会，比赛前就尽量说服自己要尽全力。

上个星期CICM Responsible Care Run 10km的前10名名单，Waiching Soh和Kenng Wong没有参加，比赛日去到现场又得知Kampung Pandan Runners没人参加10km，大大增加了我今天要跑进前10名的决心。

一开跑就跟着Goh Shu Wei的配速表，保持在4:00/km的速度，不要太快。Daniel Lai则一直跟在我们旁边为我们开路。我一直跟着Shu Wei的速度来跑，只是在第6及8km处稍微加快一点点带头一下，Shu Wei很快又跟回上来。大致上从一开始到最后Shu Wei都和我靠得很近，直到最后1km我们的决斗才开始。我先开油，可惜坚持不到最后，被Shu Wei在最后几10m前爬头。

结果以4:10/km的配速成功成为42哥，又以第4名完赛，双喜临门。