Orange Run

Last year's Orange Run Kenny overslept but this time round he was not only ready waiting at the gate but brought his 15-year-old daughter Jessica along. I still remember feeding Jessica when she first learned to walk and today here she is doing her first 10km race.
How time flies.


7-month-old Jessica.
Taken with Canon EOS 1000F.
Nov 26, 1992.







Kenny was keen to run again after skipping KLIM due to health reasons. His last race was the Selayang Run sometime late last year.

I find this race route more undulating than Bukit Tunku’s double hill. Last year I was caught surprised by the multiple slopes. I finished in 61:50 mins, shaving off 3 mins from last year's time.


Adam and Tey

Mee Peng accompanied Jessica walking mostly only to finish without being given a goodie bag. According to the organizer, it was past 'qualifying time'. I don't recall reading there was a qualifying time as this was supposed to be a Fun Run.

A senior Pacesetter committee member was seen protesting this issue on behalf of a group of disgruntled senior women veteran participants to the organizer. The female organizer relented and gave out the Santa Barbara orange backpack to them as well as to Mee Peng and Jessica. I could see there were still stacks of boxes of bags inside the truck. Why do they want to keep the remaining?

A goodie bag is a token of participation. Though it should not be perceived as such, it is a form of incentive to encourage more sedentary people to join healthy events. On the other hand, I must applaud the sponsor for their generous contributions.

KL International Marathon 2007

The Decision:

Few days before CNY, my brother Kenny announced he had been diagnosed with hypertension with a reading of 210/110. He is the 4th member in our family to inherit this silent disease.

2 years ago, based on my family’s medical history a GP cautioned there is a high possibility I may develop this disorder later in life. His prognosis proved true for Kenny. I now remain the last member of the family to face this genetic prophecy.

With that thought, I made up my mind to register for the KLIM Full Marathon. Actually, it was the heart that made the decision.

Preparation:

The single most important training, which I dread most, is the Long Run. After GE30k race, I managed to squeeze a 17km and 19km run during CNY.
While relatives were busy gambling into the wee hours in the morning, I slept early to get up early next morning to run.

I did a few shorter distances: 12km, 10km, jungle trail, hill-hiking and light gym workout. During working days I continued the daily morning exercise of climbing 4 flights of stairs. I kept my legs moving, tiring them constantly without subjecting them to injury.

A week before the race I slowly taper off.
4 days before the race, I completely stopped running to rest the legs.
2 days before the race I ensured I get adequate sleep of at least 9 hours per day. Avoided oily food and tea/coffee (otherwise I will sleep less because of the caffeine).
On the eve, I minimize walking to preserve the glycogen in my legs.

Pre-race jitters

Despite all the counter measures, I was still very nervous going into the starting line. I knew the LSD was simply not enough. I could still back out and opt for the shorter 21km or 10km distance since I had the spare bibs. But I have never back out in a race that I have registered. I had to appease the soul.

A Plan

As a teenager I remember reading a chess book that says, “A plan is better than no plan”. Analyzing my GE30k race data, I predict I could probably reach the 30km mark in 4 hours. That leaves a balance of 2 hours to cover the remaining 12kms, which translates to a 10min/km pace.
Possibility:
1st 10kms - 1:15 hrs;
2nd 10kms - 1:20 hrs;
3rd 10kms - 1:25 hrs;
Next 6kms- 1hr;
Last 6kms - 1 hr.
------------------------
Total 42kms = 6 hrs.
------------------------
This will just be a plan. I kept in mind I should not pressure myself into meeting the checkpoints if the body cannot sustain it.


Race Day

I had a strange dream when the alarm clock rang at 2:40 a.m. I dreamt I was with an old good friend discussing a crisis. Breakfast is pretty much the same: Powerbar, skim milk with light cereals, banana, Cordyceps, multivits and spirulina. Wore my faithful Mizuno Precision 5 and BUM socks. Over the 3 years of running, I have purchased 16 pairs of the same kind of socks.
Mee Peng insisted I wear her amulet for safety.

Survival kit
3 packs of Deep Heat, 1 Powerbar, 2 packs of PowerGel, 1 mini chocolate bar, 2 ringgit and 500ml Gatorade.







Before leaving the house, out of curiosity of my anxiety, I quickly strapped myself to measure the BP.
It read 157/92!
No turning back now!

An Experiment ahead

I arrived at Dataran 4:10 a.m. Decided not to carry the hand phone as an SOS device. The limited mobile toilet queue was as usual long. I was not going to wait, went down the ramp that leads to Sg. Gombak and contributed the flow of the river.

Met the experienced Marathon veterans TM Wong and Choi who reassured me to be calm and run at my own pace as everybody’s speed is different. Tey, the running cameraman took a photo of us. He was carrying an armada of foodstuff in his pouch. It is always inspirational to meet this bubbly man.

4:30 a.m

I started my stopwatch as soon as the gun went off. It took less than 60 secs to cross the magnetized starting mat. Chat with Dinesh and soon he and Tey took off. Everybody seems to be taking their time unlike in a 10 or 21km race. I carried half a bottle of Gatorade in my hand.

Somewhere at km-4, a runner came up to me to pass a PowerGel, which I’ve unknowingly dropped from my back pocket. Thanks to him else I will be short of fuel!

The DBKL water-tanker that was stationed at the sponging stations was a good hideout for a leak.

After km-8, I felt warmed up and had an urge to increase pace but abstained. That soon changed, as the 10-km mat seems nowhere where it should be last year. I speed up just a little bit. Finally the 10km signboard appeared followed by the mat. I clocked 1:18:40. Slurped a Powergel and drank my Gatorade.

Dump the bottle @ km-12 after finishing the last drop. Felt lighter with the bottle gone. I have never drunk 100 Plus during a race because of the gas. This has to change and I’ve trained to stomach it since drinking water alone may not be wise as it can lead to hyponatremia (low salt levels in the blood), a condition caused by over-hydration of water.

I ripped open the Deep Heat sachet and rubbed its contents to both my legs. It feels good. No contractions as experienced in GE30k. I have practiced this maneuver during training. Stuck with the rule of not trying anything new.

Though it was still early morning with no sun, the weather was humid.
I ran past a bus stop of 30 over people who looked like they just got out of bed. None cheered.
Further down the road, I was “awaken” by a Pan-Asian lady in her 20s, who after getting down from the overhead bridge, started clapping and cheering loudly non-stop. She was the only person cheering after more than 2 hours of running. She could be a runner herself. I smiled and waved to thank her for the support.

Km 20

Reached the second 10km checkpoint with a split time of 1:16:57. Total time 2:35:37. To my delight, I felt fresh and was within targeted time. Had this been a half-marathon race, I would have max out. The slower pace certainly helped.

Running below the flyover joining back Jln Tun Razak I suddenly had a moment of insanity and yelled to myself “I am going to nail this bugger!”
2nd gel consumed and Deep Heat applied. Like a battling WWII soldier I kept 2 packs of Deep Heat inside my socks!

At Jln Bukit Bintang we joined the scores of half-marathoners and 10kmers. Almost everybody whizzed past me. I maintained pace. Somewhere in Concorde Hotel a familiar voice greeted me, it was sifu Jamie! He gave me a thumbs up and sped off before I could think of something inspirational to say. This is the MAN who got me into distance running. If not because of his constant influence I would not be in this race today!

Just before the TAR junction a runner asked, “What are you doing here?” it was Kenneth Teh jesting as he ran past while I was taking a walk drink break. He is about to finish I have another 18 kms to go.

Shortly after Pertama Complex @ Jalan Raja Laut, a voice shouted from behind “Wah Cheong! You so terror one ah! “. It was Tey! I thought he was way ahead. Tey offered me a Powerbar but I politely decline. Looking at the time and distance, he advised me to hasten the pace so as not to “kan-chiong” (hurry) towards the end. It was a valuable tip. Tey was carrying an old injury, which hampered his normal pace. He introduced me to his 2 girl friends both donning the new white Nike Plus vest.

Picture courtesy of Tey Eng Tiong

Observed there were several “working ladies” hanging at the Rumah Tumpangan (Budget Hotel) doorway. Didn’t know they start work so early in the morning.

The Powergel Enigma

Just to strike a conversation, at Jalan Raja Muda I asked a Sikh runner if Powergel is distributed @ km-30 of which he replied no and instead offered me his Powergel. Despite my reluctance he insisted to the point of forcing, that I accept the gel. In the end out of obligation I took it so as not to offend him! He told me it is his 2nd KLIM Marathon attempt, he did not finish the one last year. (Later I found out he completed this race – Well done Mr.Singh!)

No worries – enough drinks to feed a battalion.

My left knee began to give me trouble; the femur seems to be bone rubbing beneath the left lower corner of the kneecap. The discomfort was bearable and not aggravating. I had this same symptom in the GE30k.

Km 30

Powergel was indeed served near the Jln Tun Razak junction. I ran up to Mr. Singh to return his gel but he was adamant that I keep it. The sun was up. I splashed as much water on my face and arms to offset the heat.

The fact that runners did not have to go up the 2 flyovers over at Jln Pahang and Jln Ipoh respectively save us the ascend and exposure to the sun.

Jln Ipoh

The policeman ignored my presence and allowed the traffic to resume at the Jln Ipoh – Jln Tun Razak intersection. I in turn ignored him and walk right into the passing vehicles with my hand raised. Upon seeing this, the policeman quickly re-stopped the vehicles to let me through safely. Runners first please, thank you.

Immediately after crossing the busy Jln Ipoh, opposite Maxwell school, a flashing ambulance slowed down and in front was Dinesh seated on the pavement with 2 runners pulling him up. He appears to be suffering from cramps. I clutched him from behind to help. His determination and courage pulled him through in the end – a heroic feat.

9 km Countdown

After PWTC there was the 9km signboard, which means I have covered 33kms. Time: 4:31:16. The Jalan Mahameru slopes are gradual. Luckily the sunrays were on the opposite side of the road. A few runners spoke to me in Mandarin. One said it is not possible to finish within qualifying time by just walking all the way. “Tway” I agreed with my limited Mandarin.

The Camaraderie effect

At this stage I developed a tendency to befriend strangers many of whom I have exchanged leads. This is something I don’t do in half-marathons. Many of us can hardly sustain a run and the walk breaks turn into short introductory talk break. Indeed the Marathon humbled me.

“Just another few kms to go”. “How many marathons have you run?” I asked engaging in small talk. None of them told me it was their first. One told me it was his 14th.

Soon I was alone, turning into Jln Duta under the flyover I took out the 4th gel which was given to me by Mr.Singh, ate 1/3 of it and threw the rest away as I didn’t like the Tangerine flavour and the overkill 2X caffeine. The gels all had caffeine which is something I don’t cherish taking too much to enhance performance or alertness. My pocket is now left with damped 2-ringgit, a 20 sen coin and a melted mini-Cadbury bar.

Almost there

I made the U-turn at the Jln Semantan flyover to face the final kms.

Perhaps it was the oxygen depletion because I find myself forgetting the names of runners a few minutes after being introduced.
A tanned, well-built senior veteran runner whom I made friends earlier ran past me and said “Common Yong”.
I was not the only one with amnesia.

I remember Ben told me of the uphill ahead leading to Jalan Sultan Salahuddin, which can be daunting. True enough with the sun shining on me I toiled the incline with little speed, trudging for cover under the shades of trees.

After a long gradual uphill passing the Kementerian Pertainian, the magical 40km signboard appeared next to a water station. I have persevered this far and there was a sense of accomplishment.

Last 2 kms with 2 Pacers

Heading towards Bank Negara, it was downhill all the way. I met Mr.Tan Choon Kok from Penang, a senior veteran runner. Mr. Tan asked me to pace together to the finish. He said this was his 7th Marathon. Approaching the BNM downhill I had to drop off due to legs stiffing.

Another familiar looking senior veteran runner came up and I immediately recognize him from last year’s Klang Brooks Bonding Run. He was also the person who helped Dinesh earlier. We shook hands and exchanged pleasantries. He is Lim Tow Suan from the Klang Pacesetters group. Lim said his right arm especially the fingers were numb and attributed it to poor blood circulation. I told him I had the same problem with my left arm a few years ago but with running it improved but not totally recovered.

Lim asked me to jog with him. We chatted and after the Jln Parlimen roundabout I turn on all my reserves. Ran past Mr.Tan. Despite a few hundred meters from the finish line, I had to break for a walk.

At this juncture, I saw somebody waving to me to move forward. It was Choi whom I mistook as Jamie at first, shouted my name. I smiled and ran. I heard more people calling my name and clapping. It was the Pacemaker group who stayed back to cheer for the last men. Captain Ronnie and Rohaizad position their cameras to snap photos. Thanks guys.

Choi giving a high 5.

I was rather flattered by the attention.

Official time :5:54:48.
Net time : 5:53:50

I did it!

Mee Peng grinned with relief that I made this one alive, again. She said a Caucasian whom she aquainted, he too cheered “Good job!”

Mr. and Mrs Tan from Penang. He invited me to run the Penang
Marathon. Next year perhaps? Right photo: Rohaizad and Dinesh.

While driving and resting at home; Kenny, Newton, Jo Ee, Ganesh, Jamie and Ben called/SMS. Thank you fellows for your concern and compliments.

Perhaps the marathon is designed to relate life is not meant to be easy for every journey there is a story. Whatever the outcome it tells something about oneself. It didn’t tell me I was great, it told me about friendship, good friends and people who cared. Now that is great.

What about the BP?

After a cold shower, I once again strapped myself to check the blood pressure and to my astonishment, it read 114/69!
Perfectly normal.
Certainly it was the most heartwarming outcome of my maiden marathon.
The mystery of experiencing the Marathon has been unraveled.

Great Eastern Pacesetters 30km

I’ve often wondered what would be my physical condition if I were to run beyond 3 hours. Under normal circumstances I will be too indiscipline to try longer distances during weekends. I decided to venture into the unknown with the help from GE’s 30km race.

9 hours before the race, before I went to bed, I surfed the Pacesetters and http://www.runnersmalaysia.com.my/ website to obtain more information about the route, qualifying time and articles related to cramps.

Race Day

To ensure full nourishment I overdose myself with Cordyceps, multi-vitamins, spirulina, 2 teaspoonful of Nestum, a banana and a PowerBar. Luckily the self-formulated and tested nutrient loading didn’t cause any stomach upset.

The response to this event was tremendous judging from the good turn up. My strategy was to run as defensively as possible. You can say it’s a chicken’s run. To slow down whenever there is a slightest hint of leg sprain. I will not force or ignore the signs unlike in shorter distance races. To survive I have to conserve.

I recollect the words of wisdom from some of my fellow runners as an assurance I do not panic at the starting line:

“ Break and tackle 10kms at a time. Once you finish 10 kms, go for the next 10kms” - Machine Man a.k.a. Ben Lim, a sub-4 Marathoner.

“Carbo load and hydrate well” - Jamie, my sifu.

“Walk if you cannot run“ - TM Wong and Francis Toh both veteran Marathoners.

“The important thing is just to finish it. Forget the timing” said Newton especially those doing their first Marathon (though this is not a Full but the same principle applies). These are not just words because he once completed a half-marathon despite suffering injury from the very start, by walking in pain right up to the finishing line, no matter how long it takes. That is pure courage.

Follow the Leader

TM Wong, an experienced veteran runner seemed to have the ideal pace so I followed him as far as I could. We started off together. Wong asked me to go ahead but I told him I would not be going any faster.

After completing the double hill at Tugu Peringatan, the first 10kms with a time of 1:14, my legs felt fine. We ran back to Bank Negara and on the uphill while chatting with Wong about Mt. Kinabalu, my thighs began to stiffen. I told Wong I would be dropping off pace of which he said he would wait for me in front. I told him it was ok to go ahead without me.

The stopwatch showed past 1:30 hrs and I knew I had run past my maximum weekend run duration threshold. I have only covered 12+ kms.

In Hartamas, an Indian man probably in his late 20s muttered some encouraging words “a little more and it is downhill”. Then it was Mr. Singh a tall regular senior veteran runner of which I greeted him “Hello Uncle”.
Bare-footed lady is back displaying superior pace consistency regardless of the terrain.

Towards the end of Hartamas, Francis Toh was manning the PowerBar station distributing Power Gel. I had just consumed the gel I brought myself so the freshly opened pack had to be tucked into my back pocket. The time was 2:27.

After the U-turn, I pretended I had not covered 20kms and tried to run my usual pace. Tried to forget the conservative measures and go into race mode.

For the next km, I was overtaking a number of runners but as soon as the next incline came I fizzle out to a walk. Reality is slowly setting in. There were a couple of tail end runners coming from the opposite direction, who I believe missed the flag-off time. I cheered them up by saying “Alright! You can do it!” Perhaps I was also reminding myself.

Approaching the steep Mosque, super fit Tey came from behind sporting his new Nikon D40 DSLR camera. He said he has already snapped 700+ photos. Tey took several shots of me.

By now, my legs were beginning to falter. For the first time in a race, I asked the Red Crescent volunteer to give me some analgesic cream. I rubbed them on both my knees and thighs.

It felt nothing. 3 minutes later I had a shock. My right thigh seems to be having a seizure! Muscle contraction and twitching as if there were worms inside. I could still walk. The analgesic cream had an effect on it, something I had feared all long because when I apply Deep Heat at home, it had similar but lesser reaction. I took a gamble.

Thankfully, the spasms slowly wore off about 10 minutes and the cream actually had a therapeutic and painkilling properties. At this stage, Tey who was aware of my condition and predicament comforted me by advising me to walk and run only when I feel like it. Tey is a good man. I felt I had a guardian at that time.



After crossing Jln Duta and back to Kenny Hills, my thirst grew. I prayed let there be water available at the water stations since I was the tail end batch of runners. My wish was granted. Not only water was available but Powerbar Endurance drink as well. Yahoooo!!!

I drank 3 cups of Endurance and 1 cup of water. Thank you PaceSetters! You are the only club that ensures all water stations are well stocked unlike some other organizers.

9 out of 10 runners resorted to walking mix with short slow runs especially uphill. We looked like a bunch of refugees seeking divine help to zap us with that one last burst of energy and stamina.

What I did not expect out of myself was that I had to resort to walking despite going on a downhill! The fear lingered on my legs, as I had no control or idea when it would strike with a full-blown cramp. The signs were all there. I had to manage it. An ambulance stopped to give aid to 2 runners who sat next to a drain, one of them shrieking in pain from a severe cramp.

The Last Kilometer

The last stretch, Jln Parlimen uphill back to Lake Garden stimulates euphoria of finishing strongly. I tried to imagine I was doing the start of Rover Track in FRIM. It worked for about a minute or 2, I walked and pick up again. Finally, I ran non-stop from the Lake Club entrance to the finishing line with fellow Pacemaker Tan Boon Seng cheering by the side.

Right after the finish line, I kept walking because I could feel, had I stopped abruptly the cramps would hit me immediately. My thighs were quivering like electrocuted jelly. Fortunately, the convulsions subsided after the warm-down.

It was all over. I survived. I have done it in 3:54:40 well over the qualifying time of 3:45. The last 10km took 1:27. Collected the goodie bag, met up with Choi, Dinesh and Francis. I congratulated Francis for yet another well-organized Pacesetter race.



The first thing I told Mee Peng after the race was that it was “Lor Mang” (Forsake Life). In retrospect, it was exaggerated, but it was a worthy challenge. It opened up a new frontier in running and mind management.
The discovery continues.