2012 A Year in Review

At Akibahara Station in Tokyo. A trip to remember in 2012. 

It is difficult to write a blog post when your mind is still on holiday mood. Although my legs are already back to normal running for the past two weeks. Managed to run 13.5km at Mengkuang Dam last Sunday with a pace of 7:05/km for 1:35. Much faster than I did my 13.09km run on 25 March 2012 with a pace of 7:54/km for 1:43.  Hope to be able to run below 7.0/km for my long distance run in the coming weeks.

2012 is an eventful year for me. I really felt like a runner after going through this first marathon journey.   I started back into running in 2010 but I was doing my runs on a treadmill where I did my 10K in that year and then a half marathon in 2011. But I have never felt so much into running until 2012 when I started my first marathon journey in March 2012. Eight months of training and I managed to run my first marathon at the Penang Bridge International Marathon on 18 November is an amazing and unforgettable experience. I felt enlighten during my marathon journey where I start to see myself in a different perspective, physically and mentally.

I have actually managed to do two half marathons in August before my first marathon as a preparation.  One is the trial run for the Green Run MPSP and two weeks later is the actual run. Not many races to boast about. But I enjoyed all of it. I guess I will not be the runner that will be participating in all the races that have been scheduled. I will mostly select the marathons that I want to participate and fixed those dates first. The other races will just be fitted in for the preparation of these bigger races.

Of course after your first marathon, the next objective is how do I run faster? Have been trying to do faster run on my shorter runs and slowly surprising myself that I could actually run faster than I think I can.

2012 is also a year that I have been to my dream vacation country, i.e. Japan, visiting Tokyo and Kyoto. The timing and injury of the trip almost ruined my first marathon. Although I end up with a slower time because of the non-training of 15 days but I managed to pick myself up and finished my first marathon. And I just saw a video of two Taiwanese guys running the Osaka Marathon on 25 November 2012. It was so much fun ! My next trip to Japan will definitely be going to Osaka and run this marathon.

A video link to the two Taiwanese guys enjoying their run at the Osaka Marathon

A company trip to Bali in August 2012 was also a much relaxing trip after the work deadlines till 31 July 2012. The weather in Bali during August is just fantastic with a cooling breeze! A run on the beach in Bali in the early morning was such a welcome change in sight while tapering for the Green Run MPSP.

A company trip in Bali on August 2012.

So what is my running mileage for 2012? 1,400.24 km. But I only started my running log from 11 March 2012. But most of the running was done after this date. The distance from Penang to Johor Bahru is about 692km. Technically, I have ran to and fro from Penang to Johor Bahru which is only 1,384km. Wow....quite a distance if it was measured in this manner. Pretty unbelievable !

My Yearly Running log recorded in my Runmeter

Merry Xmas and Happy New Year 2013 !

May the running journey bring peace to our mind, health to our body and joy to our life. 

Unbroken

A book on Louis Zamperini by Laura Hillenbrand.

This book that I got on audio book which I find it was such an amazing and inspiring story about Louis Zamperini. I would not be surprised his story will become a movie. I have been listening to the audio book during my cross-training session at the gym.  Laura Hillenbrand who is also an author of "Seabiscuit" is such a marvelous writer. She did not meet Louis Zamperini in person throughout the writing of this book. Hillenbrand suffers from debilitating chronic fatigue syndrome, and remains largely confined to her home.

Louis Zamperini trains for the Olympics in 1940.

Louie Zamperini, is a young Italian-American from Torrance, Calif., was expected to be the first to run a four-minute mile. After an astonishing but losing race at the 1936 Olympics, Louie was hoping for gold in the 1940 games. But war ended those dreams forever. Zamperini enlisted in the United States Army Air Forces in September 1941, and earned a commission as a second lieutenant. He was deployed to the Pacific island of Funafuti as a bombardier on a B-24 Liberator bomber. In April 1942, the plane was badly damaged in combat, and the crew were assigned to conduct a search for a lost aircraft and crew. In May 1943 his B-24, The Green Hornet, crashed into the Pacific.

After a record-breaking 47 days adrift on a shark-encircled life raft with his pal and pilot, Russell Allen "Phil" Phillips, they were captured by the Japanese. Louie landed in the cruelest theaters of all: under the control of Corp. Mutsuhiro Watanabe (also known as The Bird), a brutal sadist who never killed his victims outright--his pleasure came from their slow, unending torment. By war's end, Louie was near death. When the war ended in mid-August 1945, a depleted Louie's only thought was "I'm free! I'm free! I'm free!" However, Louie was not yet free. Even as, returning tried to build a life, Louie remained in the Bird's clutches, haunted in his dreams, drinking to forget, and obsessed with vengeance.The book's final section is the story of how, Louie found his path.

The story of Louis Zamperini on CBS Sunday morning on YouTube.

"Life is about experiencing all the things you find interesting and fascinating. Just get out there and experience as much as you can. Participate in life." ~ Louie Zamperini

For his 81st birthday in January 1998, Zamperini ran a leg in the Olympic Torch relay for the Winter Olympics in Nagano, Japan. While there, he attempted to meet with his chief and most brutal tormentor during the war, Mutsuhiro Watanabe, who had evaded prosecution as a war criminal, but the latter refused to see him. In March 2005 he returned to Germany to visit the Berlin Olympic Stadium for the first time since he competed there.

Louis Zamperini's Interview on the Runner's World.

Running is a therapy

Have you seen the phrase "Running is cheaper than therapy"? Running is actually a therapy to most runners which non-runners never could understand.

In an article from Runner's World written by Betsy Noxon,
 "The therapeutic benefits of exercise increase with intensity," says Madhukar Trivedi, M.D., professor of psychiatry and director of the mood disorders program at the University of Texas Southwestern. Dr. Trivedi's research shows that a particular dose (30 to 35 minutes, three or four times a week) and intensity (moderate to high) of exercise is most effective for relieving feelings of sadness and irritability.

I started off my journey with running on a treadmill while watching television and listening to music. Almost zero running on the road. I did most of my first half marathon training on the treadmill and only a few long runs on the road.  Eventually I realised that watching TV and running is difficult to do when you are running at a faster pace. So I only listen to music when running on a treadmill. When I started my marathon training in March with lots of road running and having to look for suitable routes to do the runs especially the long runs.

Initially, during the early training on the road I have to depend on music to get through the runs. It is like the music has to keep the engine going. After a few months, my training start to change. I get to understand my body better and running on the road with nice routes and zero traffic, I started to get bored with the music and shuts off the music. That's when I slowly tuned my body to mother nature, the motion of my body and my breathing. After a few kilometers, all these elements seem to be in sync. That's when you feel the most relaxed and your mind wonders. You start to clear those thoughts and find answers or solutions to your problems. That's the therapeutic part of running. You seem to run more effortlessly.

In another article from BBC Sport on "Running as therapy",

If you asked 100 people, you might get 100 different replies, but there's no doubt that having some time and space to think - to clear your head and process your thoughts in peace - is one of the big attractions of the sport to many people. To some, on the other hand, it can be an opportunity - just for that short spell - to escape their thoughts altogether. As the celebrated Japanese author Huraki Murakami says in his book, 'What I Talk About When I Talk About Running': "I run in a void, or maybe I should put it the other way: I run in order to acquire a void." Running can also help people recovering from tragic events in their life, and committing to training for a marathon - with all the dedication that entails, and the structure it provides - is a popular way both to commemorate a loved one and to help deal with their loss.


For my runs on the road nowadays, I only listening to music occasionally. I enjoy the therapeutic effect of running. Only for the treadmill running, I will crank up the music. However, I realise I am doing less and less of treadmill running except to train for hill running and tempo runs. This marathon training has finally makes me realise what is the joy of running and understand what running is all about.


 "Running has always been a relief and a sanctuary—something that makes me feel good, both physically and mentally. For me it's not so much about the health benefits. Those are great, but I believe that the best thing about running is the joy it brings to life."  ~ Kara Goucher

84 Penang Hill Hiking Challenge

84 Penang Hill and the Rest Stop at 46.

Two weeks after my PBIM 2012, it is time for 84 Penang Hill Inter-firm Hiking Challenge. I went for a practice hike about a week ago, just to see how far my stamina goes for this hiking. Have not been hiking this road for a while. My practice hike ended with 33 mins. Plan to do a sub 30 mins during the challenge.

The 3 dogs at the main gate of the jeep track to Penang Hill

The hike was to start at 8am on Saturday morning. Arrived about 7.20am and after that went to the flat loop of Penang Botanical Garden just a warm up run. The flat loop is not ideal to run when the loop is pretty crowded with walkers in the morning. And I see runners weaving themselves in and out of traffic  at the car park outside the Botanical Garden. It is difficult to hike immediately without a warm up run. Walking slowly to the main gate after a short run at about 7.50pm and you have to register yourself and be give a small slip of paper indicating which firm you are from. I guess I will be the oldest the participant for the hike. Hopefully, can smoked a number of them during the hike. Trying to stand in front of the pack as they are no timing chip and once they say "Start" and that is when the hiking start.

Cyclist riding up the steep slope

Views along the route

I saw the guy who has been fastest for the past few years from one of the bigger firm. And one guy was whispering to me. That guy is the fastest let us try to overtake him slowly. I could not hike faster than him which I knew this guy has done it in 19 mins before a few years back. A few of them was trying to run in the beginning which I knew you will be walking very soon because the 84 Penang Hill Hike is very steep until 46. After that they will some flat short course and some slope but not as steep as from 1 to 46. True enough, after a short turn, all of these guys are walking.

I just concentrate on my hike and forget about the rest. I manage to overtake a number of guys along the slope up to 46. But the stretch from 30 to 46 is really steep. Almost have to drop my pace at this point and I was breathing very heavily. At this point, a number of guys drop their pace and you overtake a few more. I reached 46 in about 18 mins. After 46, have to take a short walk of about 30 seconds and then I have to run. Because if i don't run after 46, I will never make it in less than 30 mins. I keep running until when it becomes too steep and have to walk again. My consolation is that for the whole hike I think only one guy overtook me. Finally reaching 84 Penang Hill, finishing in 28:58. I got my sub 30 mins finished. And they wrote your time on the small slip of paper which I gave them on passing the finishing point.

Plants along the route

The marathon training has given me the confidence to push harder during the tough part of the steep slope and having to run after the steep. I was trying to see who are other guys that were there and who is finishing after me. To my surprise, met a partner from another firm who has just got into running and hiking. He is about 5 years my senior. I was just telling him I normally do trails hiking and not this road nowadays and I have been doing a lot of road running. He was saying he intended to run the half marathon at PBIM 2012 recently but have to pull out due to family commitment. I told him I ran the half last year and just completed my full marathon this year. I relay a bit of marathon experience and where he could get the resources from the internet if he wants to.

The chit-chat distracted me from noticing who have finished the hike and who were there. Finally, I only noticed that our guys and gals have completed the hike. Nice to see that the gals finished the hike. Last year they could not finish it. And one of the gals managed to finished in less than 40 mins. I just found out that the fast guy who finished first this year did it in 26 mins. My timing is not really that far from him. And I probably enjoy beating the younger guys in this hiking challenge. Now finally a rest after my marathon.

A Fun Hiking Challenge. All of us finished it.

Post-Race of PBIM 2012

A photo at the starting point of the race.

When I was writing my final post of my first marathon, I was trying to write the raw emotions about the race excluding the details of the race. I have intentionally left those out so it will not cloud my feelings about the race. So I did not wrote about what I like and don't like about the race.

About the race, the water stations were good. Generally, there were sufficient water stations along the course. I can actually forget about carrying water along the race. In addition, there were quite a few water stations that provided 100plus. Two of the water stations actually provided cold 100plus which was so welcomed. However, the hot weather was the most difficult part of the race. High humidity where most runners run a much slower time on that day which I found out later. An excuse for me why I missed my target of sub 5:30. But looking back I should have tried a sub 6:00 which is achievable at the race.  The 15 days of zero running during my recent trip to Japan and the injury sustained during the trip actually cost me to run slower. I did not lost the endurance but I think I lost in term of speed. I should be thankful that I get to recover fast enough to complete my first marathon within the time. Anyway, I will take my revenge at the next race.

I was already contemplating of doing another race two days after the first marathon.  But I have tried to set a limit for myself. No more than 2 marathons in a year. So that I can have time for travel and also for recovery. A more balanced life rather than just running and running.  In between, maybe do some shorter races if it can fit into my schedule.

Although the weather is an uncontrollable factor of the race, the other thing which I don't like about the race is the post race. Goosshh....we have ran 42km for more than 5 or 6 hours, we are required to queue in the hot sun for more than 20 minutes for our medal and finisher's T-shirt. Immediately reaching the finishing line, we are given a bottle of water and requested to queue up for the two items. We are supposed to walk after finishing. Not stand and queue. I almost "pengsan"(fainted) on standing. The queueing is tougher than running the last 5km of the race. The organisers are really trying to test our endurance. After the long queue, another queue of the quick breakfast i.e. two slices of toasted bread, two soft boiled eggs, one apple and a cup of coffee/tea. And I can't find a place to sit to eat after getting the breakfast.  My legs were just shaking. So I quickly finished off the eggs and coffee and look for a place to sit.

The legs were just aching after the race. The strange part is even both of my biceps were aching. Eventually I took a proper breakfast at Queensbay Mall at about 10.20am then took a drive back home. Back home, took a shower and immediately ice my knee which is in pain. Lunch comes after that. Switch on the air-conditioning and  roll down the blinds. Took a two hours nap after that. PBIM is brutal as you virtually do not sleep the whole night and have to run a marathon.

The next day, I am already back to work on Monday without any limping. So if you see the video where people is limping the next day after a marathon, the limping is not true! It is my first marathon and I only limp immediately after the marathon. I didn't even limp in the evening already. And I could get to work on Monday and just feeling a bit fatigue. I am back to easy running on Wednesday morning. A short 6km run. Then another treadmill run of 6km on Friday. I could actually do a hike up 84 Penang Hill on Saturday morning preparing for the inter-firm hiking challenge the next week.

Petronas Twin Towers and Maxis Building in KL

Probably I didn't push too hard to finish with a better timing and could recover much faster. Hope to do a sub 30 mins hike next Saturday for 84 Penang Hill. Will have to run the flat and power hike the slopes.  Already planning for my 2nd marathon. Of course, the next two local marathons coming to my mind will be Borneo International Marathon on 5 May 2013 or KL International Marathon on 30 June 2013. My choice will most likely be the KL International Marathon next year and then Borneo International Marathon in 2014.

The memories of the first marathon will always linger in my mind...

A Journey to My First Marathon Part 17 (Final Part) - PBIM 2012

Collection Counters of Penang Bridge International Marathon (PBIM).

Collected my running vest and bib on Wednesday for Penang Bridge International Marathon (PBIM) where there is less crowd. Having to decide whether I should wear the Asics green running vest given for the marathon. Eventually prefer to wear my red running vest which I have been wearing for my long runs. I have read you should not wear new clothes  or shoes to a marathon.

Crossing your 50th birthday and running my first marathon is big milestone in life. In addition, having my long time dream vacation complete this milestone. An eventful year indeed. Now my mission is to finish this first marathon. I remember telling a guy at my gym that I am 50 years OLD and training for my first marathon. His jaw dropped and look kind of disbelieved. That a guy at 50 and wanting to run his first marathon? Or he look disbelieve that I am 50 ? I would like to take the second one though. Doesn't he knows that Life Begins at 50 ??

A quote from Dean Karnazes, “Run when you can, walk if you have to, crawl if you must; just never give up.” It is going to be my mantra for this race.

Run Like a Siput

Reach the starting point of the place at 11.30pm and was just sitting at Coffee Bean. Trying not walk around too much so as not to tired the legs since I still have 2 and half hours before starting. Met a few friends who was also going for the race. But the biggest problem is the weather. I am sweating just sitting down. Really humid weather ! It is going to be a challenge with this humidity. Going into a race with no time goal is going to be a lie. Although we are given 7 hours to finish the race. If you want to stretch your marathon ringgit, you will want to fully utilised the 7 hours. My target for first race based on my half marathon for Green Run MPSP would be to finished sub 5:30 since I did 2:23 for Green Run MPSP. I felt it will be a realistic goal.


Everywhere I am reading the people always say if this is your first marathon, your goal is to finish the race, finish strong, enjoy the race regardless of the time. So you have a good experience and probably run more races. My only anxiety for the race is DNF which stands for DID NOT FINISHED. Such a dirty word in the runner's world. Makes you nervous thinking about it. I counter this by telling myself, "TRUST YOUR TRAINING". Although I almost DNS which stands for DID NOT START after the injury from my recent Japan trip.

A quick photo for remembrance

The race starts at 2am with 3,000 marathoners and the humid weather dampen my spirit of the excitement of the race. I have learned not to look at my pace at the beginning of race and just listen to my body and run. It was bottleneck at the beginning of the race as usual. And I didn't really feel good at the first 8km of the race. It was after 8km that the running high kicks in. But that was when I have the first problem at the race. I have the pain at the shin of my left leg which I have never encountered before during my long runs. It is only 8km....and I have 34 more to run. I still try maintaining my pace until 13km. This time I cramp on my abs. Fortunately I did the rightful thing. I brought the muscle relief roll-on medication which I bought from Japan. Just have to stop and did a roll-on the shin and the abs.  Have to slow down the running and it is only 13km !!

Running up the slope of the middle span is tough but the hill running I have done on the treadmill helps a lot. Run right to the end of the bridge and a turn back to Penang. Reaching 21km and I am feeling fine except the pain on the shin of left leg which is getting bearable. The humidity on my run back is really killing. At the water station, they give out those water bottles along the way. Not a green run but very useful. I took a few mouthfuls from the bottle and just shower the rest all over my body. It really helps ! I did that 4 times along the course of the race. Another slope at the middle span on running back. Manage to do some high fives with the cheering squad from AMD showing that I am still in good spirit.

After the 10km mark, I usually take short walk breaks at the water station. This walk breaks are useful to give your legs a short rest. The only problem as you go above 21km the walk breaks can get longer and longer. I have planned before hand that I will count to 40 and I will run whether I feel like it or not and even when I am in pain.

Reaching the end of the bridge and running into the Dr Lim Chong Eu expressway at 28km. That's when I hit the WALL !! I have encountered the wall during my 30 and 32km runs. It is when you just don't think you can run anymore. And I still have 14km to go. I stop and walked about a minute or two. A thought flashes through my mind.

"The Never Give Up" thought and staying strong for the race. I wouldn't want to go back and give crappy excuses to my family and friends why I didn't finish the race. You will never want to set an example to your children to give up when the going gets tough. I pushed myself to run.

The run on the Dr Lim Chong Eu expressway is really long and there are a few slopes along the way. And that's when the 6:00 pacer caught up with me. And I just couldn't keep up with them. No wonder Andrew have told me PBIM is not the ideal race for a first marathon. There are too many steep slopes and not a flat course. When I reached the 33km at the end of the point of Dr Lim Chong Eu expressway, I know I can finished the race and within the 7 hours mark. My decision is whether I would want to do sub 6 now. I decided otherwise. I would just enjoy the rest of the race but not slowing down intentionally. I know if I pick my pace I could finished in less than 6 hours.

When I reach the 36km, a sudden emotion hits me. 8 months of training, running over 1,200km and going to finish the race. The feeling is overwhelming !! Now I understand why people can cry finishing the marathon. However, the last 5km was much tougher than I anticipated. My legs are aching. My body is aching. I have to literally run through pain to complete race. Arriving at the last 2km, the finishing point in sight. Run..run..run...Cheers from the crowd at the last 1km and finishing at 6 hours and 7 mins. I finished my first marathon !!! Not the best time I wish for. But I did it !

Dean Karnazes is right. “Run when you can, walk if you have to, crawl if you must; just never give up.”

Finisher's Medal and T-shirt