Temporary Close Down

Hello all,

I have decided to temporary close down this site for practical reasons. If you wish to continue to follow my posts you may visit my other site here.

Thank you for your visits.

Allen Lai

A bit of help needed

Hello all,

I wish to digress a bit, but for a good cause. Please visit my other website per below:

http://paceputrajaya.blogspot.com/2010/05/will-you-run-for-autism.html

Thank you

Allen Lai

A pleasant surprise

Hello everybody,

I had the most pleasant surprise last weekend. My son Voon Lok bought me a present. He had come back from Singapore. He said "Dad I bought something for you" and I said "Oh well that's nice. Thank you."

When I opened the parcel I had a moment of confusion and disorientation. What was this ? OK, it was a photo frame. Looks like one. Then I almost fainted when I spied the Apple logo at the back of the photo frame. Yak ! It's the Ipad. But it can't be for real because the Ipad is not even made available in Asia yet. It has just being released in the US. My son must have played cruel joke on me. But I know he won't. It is the Ipad. He had sourced it direct from the US for me. Thanks Voon Lok, You made my day.

I will not be posting in this blog for a while. I have the latest toy to play :)

Do call me if you want to know my experience with it.

Bye for now. Got to rush off to boot it up.

Allen Lai

Bicycle Shop

Shop front

Quality bicycles in stock

Hello all my cyclist friends, non cyclist friends too.

Allow me to introduce my convenient and favourite bicycle shop. It is located at:

K&L Partners, 3257, Jalan 18/37 Taman Sri Serdang, 43300 Seri Kembangan.

The bicycle shop is 20 minutes from Putrajaya and is well stocked with new bicycles and all your repair and accessories needs.

Sam Yap operates the shop. He is the most friendly and helpful bicycle shopman I know.

Call him @ 012-904121

Allen Lai

PCM Night Ride

Group Photo

Description of Happy in pictorial dictionary

Hello all,

Last night's ride was a great success. Happy 2nd Birthday PCM. It was happiness all round. See picture of Happy above. See the remaining photos of Happy below.

http://picasaweb.google.com/paceputrajaya0

Enjoy

Allen Lai

PUTRAJAYA CRITICAL MASS Ride 2nd Anniversary

Next Friday 30 April 2010 marks PCM's second anniversary. Come and join us in celebration. Bring the family and ride with us on this auspicious night. There will be a simple cake cutting ceremony. Do bring a small cake and two candles for the evening.

Looking towards a fun night. All are welcomed.

Date : Friday 30 April 2010

Time :9.00 pm. Come early :)

RV : Palace of Justice, Prisint 3, Putrajaya

Don't forget your camera.

Allen Lai

Energizer Night Run Cyberjaya 2010

Gassing up before the flag off

Here are my photo contribution for the Energizer Night Run 2010. Had lots of fun per photo above.

Visit my Picasa Website @ http://picasaweb.google.com/paceputrajaya0

Enjoy

Allen Lai

Ironman Langkawi 2010 Photos

We captured the moments

At long last I have managed to get my photos back from my camera which DNF on me. Better later than never.

Visit my Picasa Photo Website @ http://picasaweb.google.com/paceputrajaya0

Enjoy

Allen Lai

Sunday Morning Ride

Hi everybody

A couple of us PCM regulars in Putrajaya will ride on Sunday morning 11 April 2010. RV at Double Trouble Prinsint 9, Putrajaya at 0730 am.

All welcome to join us. The more the merrier.

Allen Lai

My Runs

I am glad Nike keeps track of my training for me on line. I have been uploading my workouts every time I finish my runs. The above graph shows the 30 runs that I have done over a span of about two months. An average of a run in two days.

I have done 30 workouts in a total duration of 26 hours 29 minutes 42 seconds. I have run  a total of 176.62 KM with an average time of 9 minutes per KM.

Best of all I burnt a total of 12,733 calories.

Come join me to counting our efforts. It is most satisfying. Good job.

Allen Lai

Gold Coast Marathon

Hello all.

Anybody keen to do an international run ? PACM/ AirAsia have secured a perfect package for you. The package is a dream gift to satisfy your enthusiasm. 4 Days and 3 nights of fun and run in the Gold Coast, Australia. Book now to avoid disappointment. See package below:

• Gold Coast Marathon Package from RM1,699 per person (twin-sharing)
  
  Depart KUL - Gold Coast on 2 July 2010
  
  Return Gold Coast - KUL on 6 July 2010
  
  
  
  Package includes:
  
  * Return economy airfare on AirAsia X incl. 15kg baggage allowance, an onboard meal both ways & return airport taxes
  
  
  
  * 3 nights' accommodation at Radisson Resort
  
  
  
  * Daily breakfast
  
  
  
  * Return airport transfers
  
  
  
  * Return transfers to pick up running kit
  
  
  
  * Transfer to race starting point
  
  
  
  * Special Gold Coast Marathon t-shirt for early bird bookings
  

This package is exclusive to Pacesetters members only.

To book, please visit: www.airasiago.com 

Seats are limited. Terms & conditions apply.

Allen Lai

New Balance Pacesetters 15 KM Run

I have registered for the New Balance Pacesetters 15 KM Run slotted for 16 May 2010. This will be my first anniversary run and I am delighted  that the event is coming round the corner soon. PACM have finally made online registration available for our convenience. 

Come join me. Register NOW. This is a popular event so don't be disappointed if the registration is closed early.

Register here.

Allen Lai

Adidas New Running Gadgets

miCoach pacer

MiCoach stride sensor

Now that Adidas has personalised running shoes, see what Adidas new running gadgets are about.

Read article here.

Allen Lai

Heart Rate Monitor

Timex T5j031

Heart beat sensor

 

My heart is stronger than my Adidas Heart Rate Monitor. The latter survived only 2 years of constant use. It just died. The Adidas was model was quite old and was phased out of production. Main reason being it just used up too much batteries. ( Imagine free battery replacement for life in it’s warranty) Adidas Service Center said that Adidas will not produce anymore heart rate monitors in the watch format, but with other innovations. Hence I could not get my Adidas Heart Rate Monitor to be repaired.

 

I was without a heart rate monitor for about 6 months and I ran dangerously, being 66 years old and coupled with several  medical conditions. But I still ran, for I know if I had stopped running, I’ll stopped writing into my blogs as well. I searched for a replacement heart rate monitor each time I went shopping at the malls. They were fairly pricely and I could not budget for one just yet.

 

Luck was with me when I was at the Ironman Langkawi  2010 in late February. A Timex Heart Rate Monitor was on promotional sales. I bought it without a second blink of the eve.  I am very pleased with my new Timex Heart Rate Monitor as it had all the features I needed. It is a full fledged Heart Rate Monitor and serves as a personal trainer as well. The only features lacking were  the GPS, speed and cadence . Otherwise it comes with loads of functionalities. It is very stylish, light and easy to set/operate.

 

I append some notes about Heart Rate monitors from the Internet.

 

By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons:

 

1) A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.

2) Training at your own ideal pace is made possible with a heart rate monitor.

3) Direct measurement of heart rate during exercise is the most accurate way to gauge performance.

4) Progress can be monitored and measured, increasing motivation.

5) It maximizes the benefits of exercise in a limited amount of time.

6) It introduces objective observation. Are you on the right track? Are you improving?

7) It is a tool for regulating frequency and intensity of workouts.

8) Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.

How does it work?

 

When you start training, your heart rate increases rapidly in proportion to the intensity of the training. The transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the wrist receiver where heart rate information appears.

 

The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.

 

As you get fitter, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.

 

Read benefits of a Heart Rate Monitor here.

 

So there you are. Don’t you need a Heart Rate Monitor ?

Allen Lai

 

Putrajaya Critical Mass Ride - Mach 2010

Never be intimated by rain on our monthly PCM ride nights. We always almost experience rain during the past several months on PCM nights in Putrajaya. Regular riders were wiser and knew that it would rain cats and dogs all around KL and the Klang Valley, but it would be clear and dry in Putrajaya at around 9 pm. Rain will pour in the afternoons and early into the night in Putrajaya as if  it was to wash and freshen the roads for our monthly rides. 

Last month's March ride was the same. We had braved the heavy rain all around KL to meet in Putrajaya. Riders will wait even up till 10.00 pm for all to turn up, for we know some riders will also face chronic traffic jams coming for the ride. 

I  was in Bukit Damansara that evening, brooding at the fierce lighting storm, which took down 70 trees and branches. The tropical storm would never stop. I rang a friend in Presint 11 Putrajaya for a weather check. He had reported in the affirmative, as usual, it had rained but clearing up, albeit still with overhanging clouds. I left Bukit Damansara at 7.30 pm to Putrajaya using the Seremban NS Highway. The traffic built up was most frustrating. It was clogged up everywhere with the rain still belting hard reducing visibility to near zero. I braved the hazards as I was determined to ride that night as I had missed the February ride, being away at Ironman Langkawi. I arrived our RV at the Palace of Justice, Putrajaya at 9.30 pm fairly exhausted. 

I was pleased that most riders were already in the car park waiting patiently to roll out. The group were about 80 riders strong, all had braved the rain and traffic. There was no rain. At 10.00pm sharp I briefed the grouped and led them out to ride our usual 18 KM route. The ride was smooth and we had a clear and cool night. 

Next month on the last Friday 30 April 2010, PCM will celebrate our second birthday. Let us all turn up to celebrate. I was proposing that we all pay RM5.00 each individual and RM10.00 for each family for the cake and one drink. We will look into the logistics and bring the birthday cake. I also propose to invite a VIP from Putrajaya to grace the occasion. Inform all your friends and do make an effort to make next month's ride the Best ever. Feedbacks and proposals most appreciated, we still have time to prepare any activities. See you.

Allen Lai

Energizer Night Run 2010

Its all about the fun

Regulars

Rah Rah Rah

Adidas new personalised shoes

Me

It must have been written in the stars that I ran the Energizer Night Run in Cyberjaya last weekend. I have no other explanation for my participation in the 21 KM event. It was sheer coincident that Max who had a bib but could not run due to an urgent call to do some work. It was when he had insisted that I could use his bib to run, that reality really sank in; I panicked. Could I do justice to Max and deliver ? The three hours cut off time came immediately into my mind. Senior Veterans got another half an hour grace.

 

I have been laid off the road due to medical reasons for the past two months. My medications and treatments did me in. Extra tired all the time and frequent mood swings deterred me from training. It was an on/off mood for me to register online for the event. Several days before closing date for the online registration, I decided to participate; only to read ‘registration closed’ starring at my face. It was due to the maximum number of participants had been achieved. No run. Happy or sad it was my fault. On the eve of the event (Friday) I joined Putrajaya Critical Massers for their monthly cycle ride in Putrajaya. I rode hard, albeit for only 25 KM around Putrajaya. I felt refreshed and alive after the ride.

 

On Saturday evening I decided to go to the Energizer Night Run. I would take photos for the PACM and the gang. I might even take my bike and offer my services as one of the patrolling support volunteers. Or I might even pirate the event for fun. So I packed my camera and running gear into the car, but decided not to ride, as I had just cycled the night before.

 

I arrived at 5 pm and prepared to take photos at the venue and waited at the Start Line an hour later, to take photos for the flag off. Max and other photographers were also there. After the runners cleared the Start Line for their 42 KM event, Max asked me why I was not running the half marathon starting at 8 pm. I told him my predicament. Miracles and Angels come in many form, shapes and sizes. Max was delighted that I could use his bib as he could not run in the last minute. I followed him to his friend’s car and he handled to me his unopened package comprising the running vest, bib No J9023 and D-tag for my shoes. I thanked him and promised to do my best.

 

I was fairly up in the front of the pack behind the Start Line. I usually would be bringing up the rear group. But this time I had purposely moved up in the front for a purpose. I wanted to be ‘forced-pushed’ along in the middle of the pack. A strategy I would regret later because I would start off much too fast for my usual pace. I did not stretch nor warm up. Further more I was not in good shape as I was not prepared for the run at all.

 

Run, Allen Run I kept panting to myself. My heart beat monitor showed I had maxed out my MHR within the first KM, but soon stabilized to a steady range of 130- 145 BPM. I was pleased that I was breathing easier after the water station at the 2^nd KM. I was still doing well although falling well back in the pack. I was pacing at about 7 -8 KM per minute, very smooth and easy. Fortunately the whole 21KM was flat with very slight gradients occasionally.  I was 1 hour 20 minutes at the half way point. I thought I would have 10 minutes to spare if I could keep up the pace. I was also surprised that all systems were GO at this stage. I had a quick checklist. Breathing OK, knees OK, legs OK, lungs OK, chest OK, timing OK, morale OK, thirst OK, and mood OK.

 

I continued to run at a very consistent pace, not fast, not slow, until I started to feel my left calf had started to tighten up. It was Ok I thought, as there were many other runners who had stopped for cramps. I must apply cramp management to stop a potential painful pull. At about 16KM both legs started to tighten up. I had to be very careful in my strides, as I could not afford any cramps at this stage; with only 5 KM to go. I limped and landed hard on alternative legs to keep on going. I was loosing time, but I was progressing. I was on the home run. I was in control until the last 500 meters when I had a full cramp on my right leg. I limped home in pain and finished at 3 hours 16 minutes. My performance was much better than I had expected, given that I had no training and preparations.

 

I was pleased to report to Max and the others I had made it and showed off my finishing medal. Thanks Max you are an Angel. It was a happy ending when two more Angels unexpectedly turned up. My wife and daughter May Senn greeted me. I had never really on my life expected to see them. Can’t ask for more Angels and joys. Another medal round my neck. Good job.

 

Will upload some photos later. This post also appeared in my other blog.

 

Allen Lai

 

 

 

 

Ironman Langkawi 2010

Me

Edwin

Ishal & gang

Max

Hello, Yes I have only one more bottle of water.

Photographers of the year

Yo ! This is da way.

Ride, Senn Ride

Good start

One of the main reasons, other than my regular medical checkups, why I had to delay this post was my loyal camera, a Nikon D50 no less, DNFed on me during the event. It is certainly Murphy’s Law acting on me. What, breaking down at the most crucial time of the race? It happened late in the evening when most participants were still on the run leg. My backup camera Nikon Coolpic 7200 did not do too well either; the usual lack of flash distance. I had to immediately send my camera to Nikon service center in PJ before I can download any photos into my Mac.

 

My wife and I made our annual pilgrimage to Langakawi to support May Senn, Arief and the gang for the Ironman Langkawi 2010. We had arrived by car, driving overnight, on 26 February to the ferry point at Kuala Perlis to board the 07.30 am ferry to the island. We arrived at Kuah Jetty an hour later and had our Langkawi Roti Canai Special at the terminal. Whilst eating at the Jetty terminal, we would see the usual car hirers coaxing visitors to hire their cars. This year we managed to hire a Proton Wira which had the best aircon in any old cars we had seen. Paying the extra RM20.00 was worth it, as we were into the hottest time in Langakawi, with temperatures averaging over 40 degrees centigrade. That is why Ironman Langkawi is touted as the toughest race in the world. We put up at the Motel Sinaran, having reserved our room a year ahead. The motel is located conveniently opposite where the gang was staying and also it was in a strategic location for viewing the run leg.

 

We met up with May Senn and the rest of the gang during check in time at the Start / Finish area. We also caught up with the usual support gang. Max, Patrick, Jason, Julie, Ahmed, John, Ivy and Bandit. As usual the gang would arrange for a Media Pass for me to go into the Start/Finish area. I took a lot of photos as participants were busy checking in their bikes and gears. Later at night we had dinner at a Thai restaurant with May Senn, Arief and his parents. We also met Arief’s two sons to our delight.

 

The race started promptly the next day at 07.15 am with the Pro group swimming off followed by the main group 15 minutes later. I saw the gang off and wished them a safe and successful race. I did not mention to the gang about the recent jellyfish scare in Langkawi. A tourist had died recently, swimming at Canang Bay after being stung by a deadly jellyfish. Apparently the current and waves were very strong that morning. Quite a lot of participants could not qualify the swim leg as we saw their bags were still in the transit area after cut off time for the first leg. Even May Senn came in half an hour later than her usual timing. Arief was much the same, and he seems to require more time than usual in the transit area than the previous races. All the gang came home safe from the swim leg.

 

The cycle leg took a big toll on the participants. It was really hot and humid. Many DNFed at this leg, including Ishal, Randy, Edwin and Arief, all of whom are experienced and strong candidates. Most participants complained shortage of water at the midway water points. Dehydration and stomach problems were the main causes of DNF. My camera too.

 

We were very worried for May Senn when the official race time passed the 16 hours mark. We had expected her to be in just about after 16 hours, because she had done it last year inspite of a leg injury. We had seen her ride well during the cycle leg. We saw her again in the Bike/Run transit area. She was cheerful and said she would be OK. We saw her several times again during the 5 run loops in the early hours of the night. She was quite consistent and had no problems. We then had a quick dinner and went to the finish area to wait for her.

 

Wait we did. Panic came when the official clock displayed close to the 17 hours cut off time. Still no May Senn. The remaining of Gang who did not DNF all had come in. We prayed that May Senn would not give up at this last leg, knowing that she was a true team player. Too many in the gang had DNFed earlier and she was very sad for them. We could see the mood and feelings in her.  It was a great relief when Patrick pointed out that May Senn still had 15 minutes more as the official display time was for the Pro group. The main group started 15 minutes later.

 

True to form and style May Senn came home at 16 hours 48 minutes to our joy and tears. She has 12 minutes to spare. Thanks to Ishal, Arief, and everybody else in the gang who were with her in the last run loop. They had supported and paced her home.

 

We came back to KL the next day with mixed feelings, happy and proud for May Senn and sad for others who did not make it this time.  Well, there is always Ironman Langkawi 2011 to look forward to. We will be there as we had booked our room again in Motel Sinaran.

 

Will upload all the photos shortly.

 

Allen Lai

 

 

 

A happier me

Miss Jewelz and me

My first half marathon after my long MC. I ran the Energizer Night Run in Cyberjaya. I was actually not prepared for the run. It was when I felt fitter that I had registered for the event, but the registration had just closed. So I thought I'l just take some photos and control my envy and wished everybody a good and safe run.

They say miracles and angels come in all shapes, forms and sizes. I was at the start line taking photos when I saw good old Max. Can't miss him for his smile and size. Max asked if I was running. I explained my predicament to him. And he just smiled and said I could have his bib. He had registered for the 21 Km, but would not be able to participate as he was called to do urgent some work. Miracle ? To think I had all my running gear in my parked car is a premonition? Anyway thanks Max, you are my Angel.

I ran the whole 21 Km and finished with a medal, coming in at 3 hours 16 minutes. Just could let my Angel down. A most satisfactory timing. Will write more later.

Thanks Julie for the nice photo above.

Allen Lai

 

I am back

Hello everybody,

Yes I am back. My last post in this blog was put up on 8 February 2010. I am sorry for being away for so long without giving any explanations. It is just not me as I always Serve to Lead.

I was away due to my medical problems. I have been frequently visiting Hospital Putrajaya and Hospital University Kerbangsaan Malaysia (HUKM) in Cheras for the past two months. I have a valid MC to be absent.

On the other hand I was at many major events in KL, Putrajaya and Langakawi, during the past two months. It was just that I could not post them up in this blog. The treatments and medication received make me have serious mood swings and temporary memory lapse.

However I still have the photos taken during each event. I will be posting them up soonest, albeit late. But I believe better late than never.

Thanks for being with me.

Allen Lai

MEX Highway Ride

The route

The pack

May Senn and me

Ezer

Bukit Jalil turn off

Putrajaya toll

No chain ring

Last Saturday I rode the MEX Highway for the first time, although a short leg from Putrajaya to Bukit Jalil and back. Originally we had planned to ride just around Putrajaya circuit, Saturday being the same day for the Putrajaya Night Marathon.

 

May Senn and I departed from our home in Presint 16 at 0645 hours, to arrive at our RV in Presint 6 at 0700 hours. Already arrived at the Pusat Recreasi Air were Ishal, Yit Ting and Ezer. Managed to take some pictures with my iphone, although there wasn’t enough sunlight yet.

 

We then discussed the route for the day and Ezer who would run the Night Marathon needed a longer warm up. He suggested the MEX and a loop around Putrajaya. We all agreed to do the MEX up to Bukit Jalil which was about 35 km return and later to finish with the loop.

 

The MEX highway is a nice and moderately easy ride, undulating like a roller coaster. The climbs were not too steep though, steep enough to drain you out, but not bonking. I am especially vulnerable to any climb. My heart rate would max out easily within a minute.

 

It was early in the morning with minimum traffic. Nice and tranquil until a dashing RED Ferrari zoomed past us close to its maximum revs, just like my max heart beats. It’s sesy exhaust pipe done up to produce several decibels up. Heh I thought. I should be behind those set of four wheels instead of my two wheels and struggling with my gearshifts. It is nice to daydream once awhile. Right ? The Red Ferrari flashed past us twice along the highway.  He was obviously warming up the engines. The driver was alone and without a nice looking co-passenger. I did not drool as I was more than satisfied with my RED Giant, two wheels notwithstanding.

 

We rode past several packs of other ridersin their colourful gears from the opposite direction, Bukit Jalil – Putrajaya.  All dressed up to the nines, but riding slower then their Lance Armstrong sporting looks. We arrived Bukit Jalil under an hour and stopped briefly at the BP petrol station in Seri Petaling. We refreshed ourselves and returned to the highway.  The ramp going up to the highway was the steepest S slope I have ever seen. Did not realize its maximum cambering curves while driving in a car. Luckily we just had a pit stop at the petrol station. Just managed to make climb, without bonking out.

 

The return ride on the highway was easier on me as I feel the slopes were more gradual than the ride out. I was as usual Tail End Charlie all the way. Everybody waited for me to arrive at the Putrajaya toll. May Senn and I said that we would break ranks upon entering Putrajaya. We would return home from Presint 9 as we would not join Ezer to ride the loop around Putrajaya.

 

May Senn and I turned off in Presint 9 and rode to Presint 2 via present 8. We had to stop at the traffic lights on crossing the main Boulevard. When the lights turned green and I pushed the pedals forward only to hear a dreadful snap. My chain ring broke. Luckily we were only about two kilometers from my house. May Senn rode on home to bring my car to rescue me. 

 

All was well that ended well. Yes I would like to ride the MEX Highway again. I would recommend to anyone who has not yet rode this highway to experience it. But one should ride as early in the morning as possible as it can be very hot later in the day.