RELAY FOR LIFE KUALA LUMPUR
2 (6pm) -3 (10am) JUNE 2007, MSN Training Stadium, BUKIT JALIL
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Thursday, May 31, 2007
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It was 9 .00 am at the Mesilau Resort, Kundasang, at the foot of Mt Kinabalu on 28/4/07, listening to our leader on his last minutes briefing before the climb.
“ That’s it “. I said to myself. After months of training, the moment has finally come. I was excited yet anxious, wondering if I could ever make it to the summit
We checked in at Mesilau Resort ( with altitude exceeding 2,000m,it’s higher than Cameron Highland ) the night before, to have a good rest and to acclimatize ourselves for the ascend. It was raining in the night and staying at the chalets equipped with heater, it was comfortable though the air outside was bearably cold.
There are at least two routes to Mt Kinabalu – via the Mesilau or the Timpohan trails. We chose the former, though 2 km longer than the latter, for it offers some interesting flora & fauna and breath taking view, so I was told. So the 14 of us started the climb at 9.35am .
Our group leader, Tony Q, who has reached the peak several times, told us that the from Mesilau to Laban Rata, it’s a journey of 8km and usually take about 5 – 8 hours for average people. We were told not to be too gang-ho and raced to the top but should instead track slowly, letting our body to adjust to the altitude where the oxugen level is lower. “ You must be kidding?”, I thought to myself. “ Race to the top ? I would very happy if I can reach the peak, safe and sound “ . Indeed, that was my mental altitude guiding me through out the climb, not to pace after my other fitter team members, but to enjoy what nature has to offer .
Hiring guides is a must. Hiring porters to help carry some of our stuff is optional but we decided to engage two to help carry our clothing & other essentials to Laban Rata, where we will put up a night before the final ascend.
We made it a point to rest for a couple of minutes at all rest areas. As we ascend, the vegetation changes from sub-tropical tall trees to temperate short trees and shrub. Yes, the view was good and certainly I have taken many photo-shots along the way. However, other than some friendly squirrels, birds, i did not see any other animals. Sure, we saw some blue, orange and red cherries, pitcher plants with vibrant clours and other plants which I don’t see in my treks in Peninsular Malaysia. “What happened ? “, I asked Vivian, a Sabahan, told me that there used to be many exotic plants like wild orchids growing abundantly on tree trunks. But because of the irresponsible attitudes of some hikers who plucked & took them home, the numbers are fast dwindling. I certainly can vouch for that.
Traversing mountain tops, ridges and valleys with crystal clear mountain streams flowing underneath the bridges, Mesilau trail was indeed scenic. Lady luck was with us as the sky was clear and the tract dry. Approaching altitude of between 10,000-11,000 feet I found myself stopping more frequently for air. But upon reaching Laban Rata, with Mt Kinabalu standing majestically in the background and the vast expense of blue dotted with pockets of cloud below us, the view was magnificient and the feeling exhilarating. The temperature reading then was 12 degrees Celsius at 5.30 pm.
Surprisingly, at 11,000 feet high, Laban Rata Rest House do offer reasonable varieties of ala carte foods and hot drinks to soothe our tired bodies. It was like a mini-united Nation with so many other nationalities coming for one purpose. With everything except water were carried all the way up by the porters, I found prices on food stuff not unreasonable. Indeed, on the way up, I ‘ve seen porters trudging step by step with 30-40 Kg loads on their backs.
After an early dinner & leaving Laban Rata rest house at 6.30pm, the temperature dropped to 10 degree Celsius. Our Lodge, Gunting Lagadan, was another 100 meters up. The room, has just enough space for 2 double deckers for four . We all shared, yes men & women, common shower facilities. The water heaters weren’t hot enough for us to indulge in a long shower , and the icy cold mountain water didn’t help either.
I was supposed to dose off at 9 pm so that I could wake up at 1.30 am and continue with our climb to the Low’s Peak at 2.30 am next morning. However, without the comfort of heater and the night drizzle, it was cold & couple with the daunting thought that we have to wake up early……………I just stayed awake throughout the night.
The moment finally came at 2.40 am when we followed host of others , with the assistance of our torch light, trekked up another 2.7 km to the summit. I have a better perspective of the situation after day light why our leader preferred us to “ grope in the dark, “ literally. looking at the gradient & the trail, one might be tempted not to proceed with the climb in broad day light. Certain parts of the trail was treacherous and you can’ t afford to make mistake.
The air was getting thinner, and I have to stop every 15-20 steps to gasp for oxygen. As we approached Sayat Sayat Hut, the last check point at 12,500 feet, beyond which there was hardly any vegetation but molten rocks. Along the way, some climbers with height phobia were seen trembling and requiring help. But I just admired their courage!
The best time to see the sun rise was to reach Low's peak before 5.00 am. Alas, I reached the peak @ 5.30 am. “I have made it , finally”, I exclaimed to myself. The feeling was wonderful. It was a little cloudy but with the morning rays filtering through the clouds, the view was spectacular. The sight of a foreign lady - must be a retiree, i thought, overcame with emotion with tears welling up in her eyes touched my hearts. She has finally reached the peak on her third attempt..
It was cold up there especially when the wind blows. The temperature then was about 2-5 degree Celsius. I was told that it could drop to sub-zero at times especially when there was heavy downpour the night before.
All in, it took me about 3 hours to reached the peak But Ah Fook, who hails from Kuantan, was the first to reach the peak @ 4.30 am. Not surprisingly, if you consider the fact that he ran full marathon bare-footed and carried extra 20 kg loads during his trainings.
Tony (Red Jacket), Chey (Right)
Descending the peak at 7 am and looking at the steepness of the slope, I wonder if I would ever attempt the climb in daylight. To my surprise, the descend was pleasant & not so daunting after all. Perhaps, it could be the fact that I have already made it !
After a late breakfast at 10.30 am at Laban Rata, it was another grueling 4 hours trek, all downhill to Timpohan gate. I found this particularly tough as my knees and joints hurt . However, Nazri, our guide confided that his best time ever, running and jumping down from the peak to Timpohan gate was a mere 48 minutes ! So, what I can say but to walk and walk ? It was a great relief to see my other members at the Timpohan gate at 3.40 pm. With so may of us being first timers, the joy was evident on our face.
Our reward: having the satisfaction of reaching the Peak of South East Asia highest mountain and two colourful certificates to boast off.
As I penned my thought , I was on a reflective mood. Yes, reaching the highest peak in South East Asia was a bonus, but the real joy and learning was in the process of preparing, training and getting to know a bunch of wonderful fellas who are health freak with positive values……and of course the journey with a single thought, nothing else, of reaching the top.
Based on my observation , for first timers, it is extremely important to have an experienced leader who will guide you not only during the climb but also during the preparation stage which require three months and more.
To our coach, Tony Q, you have done a superb job. Will I revisit Mt Kinabalu again ? You bet, I certainly would..
1st timer to Mt KK.
24th May 2007.
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Tuesday, May 29, 2007
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Why use TREKKING POLES?

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Friday, May 04, 2007
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On 26 April 2007, early morning Shih Ming, Siok Leng, Lee and wife, Lina and husband, JooEan and I drove to GOPENG for our whitewater rafting, rock climbing and abseiling trip.
This trip has it all. From the excitement of tackling large rapids, enjoying the serene, beauty of a gentle paddle through lush rainforest, it was our invigorating day spent at one with nature. It is an exhilarating experience and every one of us was enjoy it very much.
Let’s see some of the picture taken below.
JooAnn was very happy while gearing up.
Story behind why she was laughing: actually she was wearing the helmet upside down.
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Wednesday, May 02, 2007
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英国一份医学周刊说,在需要耐力的长跑等运动中,如果喝水和其他饮料太多,可能出现一种叫低钠血症性脑病的症状,严重时可以导致死亡。
低钠血症性脑病是指喝水等饮料太多,使血流中的钠比例失衡,导致脑部肿大。这一症状的分子原理迄今还不为人知。据统计,大约有250多人出现过低钠血症性脑病症状,其中至少7人死亡。
《英国医学杂志》以社论形式发出上述警告。南非开普敦大学的运动科学专家诺克斯说,士兵和女性运动员最容易出现这种症状。去年波士顿马拉松赛,一个28岁的女选手就是由于喝了大量饮料在比赛中突然倒地而死的。
诺克斯说,一些运动饮料生产商所说的运动员应尽可能多喝饮料,即每小时0.6到1.2升以防止脱水,获得最好的成绩,是“令人悲哀的违背科学原则 的错误”。他建议,饮水量应该视个人干渴程度而定,比如在多数休闲性和竞赛性运动中,人们喝水一般每小时只需0.4到0.8升。
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Sunday, January 07, 2007
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正确掌握跑步时的呼吸方法,是练好中长跑的重要一环,也是掌握中长跑的跑步节奏以及节省体力提高成绩的关键所在。
一、 中长跑教学中学生呼吸所存在的问题
1、有意识地憋气,然后喘粗气练习
在中长跑教学中,我发现一些学生初练时,身体往往会出现无意识的紧张,从而导致呼吸不顺畅,并引起胸部和肌肉的紧张,心肺等胸腔内的脏器受到压 迫,形成憋气,然后喘粗气跑步。从生理学角度来讲,憋气、喘粗气会使胸内压增大,阻碍静脉血回流,使心输出量减少。而且由于憋气、喘粗气,可反射性的使肌 肉持续紧张,限制了组织间的交换,尤其是在氧代谢不足的情况下,更加剧了组织的缺氧,肌肉中的乳酸浓度快速提高,导致身体过早产生疲劳,影响了训练的效 果。另外,由于学生初练,很容易影响身体动作的规格以及动作的连贯性和奔跑速度。
2、步法与呼吸的节奏感差
在教学过程中,大部分学生在奔跑中呼吸与步子配合不起来,在练习时动作不协调,一堂训练课下来,看上去十分吃力。跑步时呼吸的方法一般有以下两 种:一步一吸一步一呼和二步一吸二步一呼。这个动作就涉及到呼吸与步子之间的节奏是否一致,一些学生由于初学不够熟练,节奏感较差,加上吸气不深,呼气不 足,奔跑时就出现了吸气快,动作慢,从而造成步子与呼吸不能协调一致,最终导致喘粗气,失去了奔跑时的节奏。
二、 中长跑教学中呼吸与步法配合的教学方法
1、简单配合提前教
在刚开始练习中长跑时,先有意识的教会学生呼吸的方法以及一些练习呼吸的辅助方法,如肺活量练习等,并过渡到与手臂的摆动相配合,要求学生一次或 者两次手臂摆动做一次呼吸配合,在教学时要注意摆臂的速度刚开始不要过快,这样经常性的进行反复练习,呼吸与手臂的配合就会慢慢地协调起来,这个阶段是练 习中长跑的基础,所以教师要在这个阶段中对呼吸要领讲细、讲清,并时刻注意观察、提醒、纠正,然后短距离与步子配合练习,让学生自己体验,教师从旁指导, 通过反复地强化,加深学生对奔跑节奏的感觉,为中长跑教学打下坚实的基础。
2、初练时强调呼吸自然
在进入中长跑练习的初始阶段,应突出强调呼吸的自然就行。因为在刚开始练习时,由于学生还不熟练造成太在意呼吸与步子的配合,呼吸有些过于做作, 导致动作僵硬,反而形成身体的不协调,呼吸不自然,上下难顾,这时根本谈不上呼吸与步子的紧密配合或呼吸的柔和细长。所以在刚练习时应向学生强调呼吸自 然,心静体松,在这个基础上再强调与步子的配合,就会起到更好的效果。
3、熟练阶段应强调意识,突出呼吸与步法配合的教学
当学生逐步建立了完整、正确的技术概念,也已达到了中长跑的技术要求,即动作规范,呼吸与步子的配合协调、柔和,这时应强调呼吸的意识,突出呼吸 与步子的紧密配合教学,达到象武侠小说中所说的“无招胜有招”的境界。在这个阶段中,学生的跑姿轻松自然,呼吸顺畅,中长跑的测试成绩也有了突飞猛进地提 高。而且“极点”出现的时间也越来越短,出现的“极点”反应也越来越小。应该说中长跑成绩的提高是不断地克服“极点”来实现的,可见呼吸节奏的好坏对中长 跑成绩好坏起着致关重要的作用。
总之,中长跑成绩的提高,不容质疑呼吸与步法的紧密配合是关键的,但是还要与其它的手段相配合,包括科学的训练手段、方法等,这样才会起到好的效果。
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Sunday, January 07, 2007
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