Powerman Race Lumut Nov 11

This Sunday nov 11…Lumut Powerman Race will start from Manjung Sports Complex. The KL Penguins Group will be there and the duathletes are Ngae, Eric, Wei Kong, Pathma, Siok Bee and of course me… P3…not forgetting team manager Vivian…

We will be leaving KL tomorrow(Sat) via the coastal road at 8am and will meet up with Siok Bee and Wendy at Kuala Selangor and head to Manjung which is 10km before lumut.

Place we are staying - Leadview Hotel…

After months of preparation for this event.. this is the day… Ngae and Siok Bee are eyeing to be in top 5… whilst for me .. as long I finish with the qualifying time I ok..

The last few days, I haven’t do much running but more to cycling in view of my right knee.

Ngae and Eric were hibernating yesterday, mentally preparing themselves.

Wei Kong and Pathma will be meeting us at Manjung as both of them are coming from their hometown and since its Deepavali yesterday, they balik kampong.

So stay tune on Monday for the results….

P3 signing off

Me, Pathma,Wei Kong, Ngae, Siok B and Eric

Importance of carbohydrate loading

Hi Guys..

Please take note on carbo loading before SIM '07


Importance of carbohydrate loading prior to your
marathon.

Carbohydrates are broken down into glucose.
Glucose is then further broken down into glycogen.
Glycogen is then stored in your muscles and released

as energy as you progress through the marathon distance.

Therefore, more carbohydrates load into your system
the better you will perform.
If you lack enough glycogen in your system
then you may be at a higher risk of hitting the
wall at around the 15-20 mile mark.

you should increase your complex carbohydrate intake
final 2-3 days before your marathon for maximum
effect.

That way you will increase your chances of avoiding
hitting the wall .

Knee OK

Saw Dr Rozman at DSH this morning as my right knee hurts after each run..

The injury came about 2 months ago after the InterBank Athletics meet when I ran the 100m and 400m and the relay... after that continue the week end runs without giving a rest..

Good news from Dr Rozman .. nothing serious just that the pressure on knees while running the sprint events.. so he gave me some tablets to take it and no problem for the powerman race this weekend in Lumut... But.. for these fews days have to do more cycling instead on running...

Hmm well that ok .. so its will 3 days of cycling before taking 2 days rest ie on Fri and sat....

P3

Maryann at TC10km

Pixs on Maryann at the finish line and rec'd her prize from Loh, Mgr of Brooks

Hope she can achieved again at the KRI 12km run Ipoh on Nov 18.

Maryann got 1st place in the Women Open

Mohan and Hazel from S'pore

On Nov 4, Mohan and Hazel ran the NY marathon and who are these 2 runners...
well both of them are from S'pore... more stories on them will be posted later and also feedback on their experience..

Mt KK Climb Dec 20 -24

Its my 10th climb to Mt KK comes this dec ..

will be leading a group of 6 climbers where 5 will be 1st timers to Mt KK...

more stories on the climb and who are the climbers.. coming soon...........

P3 signing off....

SIM'07 n Powerman Lumut

Was in S'pore the last few days for work therefore been quite for a while.

Met up with Mohan, Hazel and Leong for dinner in S'pore. During the dinner we chat abt running activities and also stories in the blog.
Mohan and Hazel will be participating in the New York marathon on Nov. 4, wishing them all the best and hope to gather some info from them and upload in the blog.
Ok back to SIM'07 and Powerman Lumut... rec'd sms from Eric informing me to meet up at Gombak 7am on sat morning to cycle to Bentong.. but i overslept as i arrived from S'pore at 3am.
did a 60km ride from my home (ampang) to gasing and part of training for the powerman.. its been a yr since i didn't cycle and my butts hurts.. so got a week left .. have to hit the gym and do more cycling.... no matter what have to finish the race this week end...
at noon rec'd sms for eric and informed to collect the race kits at armada hotel .. .. was there at 3pm met the melody , adele and jason ... had a chat with them and later Siok B and eric came...
Total abt 750 participants will be taking part in the powerman race in lumut...
Sunday woke up at 5am and get ready to mee th gand at Bkt Aman for 25km run and then comtinue 5km in the terry fox charity run..
Arrived at Bkt aman 6am .. saw Mary N, Lee, Yap, Pathma all geared up for the run to hartamas...e started at 6.10am and took me 3hrs 15mins to complete 28km .......about 15mins later Siok Leng and Siok Bee arrived... it my 1st 28km run as most of the training is up to 20km...
On Tuesday willl be seeing Dr Rozman 'cos my of right knee and hope nothing serious.. on Deepavali day .. will be going to Bkt Tinngi and relax prior to the race this week end..
P3 signing off