Monday Motivation #2

A new week, a new start! Challenge yourself, change is good!

Monday Motivation #1

Amber Day, Fitness Model

Just another friendly dose of motivation to workout :) Starting Week 2 of the Bodyrock 30 day challenge tomorrow :)

Fitness Goals for 2012

Happy New Year everyone!

2011 was a fairly good year to me, from a fitness point of view, I definitely feel stronger and fitter compared to 2010. I completed 6 half marathons, since I started running in January 2011. My last Half Marathon for 2011 was the Penang Bridge Half Marathon which I completed in my best time so far, circa 2:20 :)


Well, in life there is no way else but up and I truly believe in setting targets and goals for one to achieve. So for 2012, I have been thinking about my goals for the year and I vow for:

Sub -2 Half Marathon AND 18% body fat!!!!!!!!1111111111

Don't tell me about limitations, my mind knows no such thing :))

I am currently at 24.85%, not sure how accurate the reading is in the gym thingymajig body analysis. BUT, I know how 18% body fat would look like on my frame and that is all I am visualising. In fact I have this written in red lipstick on my bathroom mirror and it greets me when I wake up every morning, HOLA!!!

Here's to a fantastic 2012 ahead and to achieving better things in life <3

The Ultimate 'WTH' Invention for Women - Instant Butt Lift

Came across this in Groupon Malaysia.

I think I died from laughing.

What the hell?!! And the advancement of women all around the world went back 50 years.

You seriously need a life if you resort to this to look good in jeans. What happened to healthy eating, strength and stamina and overall fitness?

Squats and lunges are better choices, if you ask me, at best, you are a stronger person.


Geez, tough to be a woman sometimes...

What Not to Do Before a Race - Malakoff 7km Run Kuala Lumpur 2011

So Sunday, 18.12.2011 was the Malakoff Race 2011 which I did not really prepare for due to stupid reasons best kept to myself :p

Suffice to say that I have cured myself of said stupid reasons (hence why I can call it stupid reasons, after some soul searching)

Unfortunately due to stupid reasons, I completed the 7km race in a mind numbingly slow time of 48:48.

Lesson learnt:

(1) Not to sleep only 2 hours the night before a race;
(2) Abstain from alcohol before race; preferably quit alcohol;
(3) Not let unworthy causes distract you from your goals.

An unworthy cause is anything that fits in the description below (in my humble opinion):

"Anything that deviates you from health (mental and physical) and overall happiness."

Keep the ones who hold you dear and cherish you for who you are close to you. And the ones that don't, toxic that should be eliminated from your life. Such toxic ingredients should latch on to other life matter to pollute; as they will only attempt to bring you down.

David Guetta - Nothing But The Beat - Another Album Perfect for Running

Lately has been a good time for me collecting new songs for running. Another gem of an album besides Foo Fighters, is David Guetta's Nothing But the Beat. It has 22 songs with a mixture of instrumentals and fair bit with vocals. Guaranteed solid hour of awesome music blasting you through an LSD or even speed training sessions.

I love love the songs with vocals more, especially Repeat and Titanium! Titanium is definitely my power song and I love playing it on hills :) Lots of positive tones in that song! David Guetta is indeed one talented DJ!

Do listen to Titanium and let the music fly you away :)

Foo Fighters - Perfect Album for Running

So far, rarely do I find an album entirely suitable on its own for running... until I discovered Wasting Light by Foo Fighters! It is just ahmahzinggg!! Everyone should listen to it and run or do whatever else you love to do. In fact, I am listening to it now while working! Just to show how amazing it is, here is Arlandria:

Love this song! And Rope, and Back and Forth too! Genius, such talent!! Foo Fighters remind me of my university days when my then boyfriend would go jamming at wee hours in the mornings on weekends at studios and I would always be asking his band to play Foo Fighters songs, especially Monkey Wrench and Everlong :) Happy days, them uni days, when life was much more simple!

Anyways, will now use Wasting Light for my runs!

One more month until 2012!

It seems that the 1st of most months to me are very symbolic and usually, good things happen to me then. It is also the case that I go through a "realisation" process on this date. Today I realised that I should not be so fixated on something which would not have worked out anyways (only because any reasonably sane and objective person would know so, but your heart believes otherwise, in such cases, to avoid heartbreak, head must over rule foolish heart).  Chapter closed.

Instead, I should and I am thankful for the good things I have in life, family, friends, good health, and a good career :) Today marks my 1st year of completing in this current law firm, and I got really good reviews and an early Christmas present from the boss :) I will definitely get the Brooks Ghost 4 now :)

Today I signed up for the Brooks Half Marathon 2012 in KL on the 11.03.2012. I have four  months to train and I'm gonna bring it! I haven't set a goal in mind since my previous HM.

Looks like 2012 is going to be an awesome year ahead, start planning your goals! I know I have :)

New Running Playlist

Since there are no Half Marathons in December and only speed trainings, I have decided to get some new songs to run to, fast ones, to go with speed training :)

Current loves:-

(1) It Girl - Jason Derulo
(2) We Found Love - Rihanna
(3) Without You - David Guetta feat. Usher
(4) Arlandria - Foo Fighters
(5) Domino - Jessy J
(6) Love on Top - Beyonce
(7) Who Wants to be Alone - Tiesto feat. Nelly Furtado
(8) Adagio for Strings - Tiesto
(9) Who's That Girl - Guy Sebastian feat Eve
(10) Elements of Life - Tiesto

Okay, I am loading up on Tiesto for the coming Thirst Party! Can't wait :)

What are YOU listening to?

Hitting The Wall

In running, I came across this terminology "hitting the wall", when you just run out of energy mid-run and your body just stops. Well, thankfully I have not encountered such a situation in running.

However, I am now hitting the wall with a certain someone. Someone very special to me. I am out of energy, depleted and I will not chase you anymore. That means something coming from someone who dreams of running. I am not one to back down from problems or challenges, but there is only so much of nonchalance and uncaring attitude that I can take.

On a happier note, my official Penang Half Marathon results are out:

Event Results
17KM CheckPoint	:	1:51:40.82
ChipTime	:	2:20:29.27
GunTime	:	2:21:13.12
Ranking	:	99/1393

A good friend gave me very good advice, that I should channel all this sadness into something positive for myself. This is working well for me so far, based on my personal best for the Penang International Half Marathon and also other developments in my professional life :) I suppose in life, you win some, you lose some. Time will heal.

International Penang Bridge Half Marathon T-1

Okay I am too nervous to do anything today as tomorrow I will be going to Penang for the Penang Bridge International Half Marathon. This will be my last half marathon run for the year 2011 and I am determined to do well! 

I will be driving down with my Bestie, Esther, tomorrow morning, and I told her to plan our itinerary for Penang. I also specifically mentioned that she must take pictures of me at the end of the race. Just for laughs, this is the itinerary Bestie came up with:

"Dear runner,

Please find the itinerary below:

Saturday, 19.11.2011
7am: Head to North South Highway. Get onto Jln Duta, and use DUKE highway to go to North South Highway.
12pm: Reach Penang
12.30pm: Lunch - Nasi Kandar Line Clear
2pm - check into Georgetown hotel (near the Penang Royal Hotel),   3 Jalan Larut, Penang, 10050, Malaysia.
http://www.hotelroyalpenang.com/location.asp
2.30pm - Visit to Fort Cornwallis, Lebuh Light (near Padang Esplanade)
4pm-7pm - free time, shopping, rest
7.30pm - Penang road, Chowrasta market
11pm - marathon starting line, Queensbay mall. Starts at 2am. Pat to warm-up

Sunday, 20.11.2011
12am - Esther in search of more food. Taking of random pictures. eg random asses
3am - Pat to run away
7am - Esther heads back to the hotel to sleep
10am - Pat finds her own way back/crawls to the hotel
12pm - Esther wakes up for food.
2pm - Farewell Penang. Forever
3pm - Esther picks a fight with Pat. Pat's driving is lousy
3.10pm - Esther brings out her chapati pan. Pat sees stars without being in Hollywood
7pm - ETA at KL, drop Esther (with fleas) back at Air Panas
8pm - Esther breathes a sigh of relief.

Must have food:
1. Rojak Pasembur - New Gurney Drive Food Court, Gurney Drive
2. Nasi kandar Line Clear- An alley at the junction of Lebuh Chulia and Jalan Penang (same side of Jalan Penang as Chowrasta Bazaar)
3. Tau Sar Peah/Nutmeg - buy back from Ghee Hiang, No. 95 Lebuh Pantai, 216 Jalan Macalister or Him Heang, 162-A, Jln Burma
4. Penang prawn noodles
5. Curry mee
6. Chee Cheong Fun
7. Asam laksa
8. Nyonya kuih - Ah Kheng's nyonya kuih- Batu Lancang Market, off Green Lane, Stall at Hawker Center, Bayan Baru market,
4. Anywhere - roadstalls near HSBC"

P/s: Come on Esther, I know I am not that fast, but I won't get back to the hotel at 10am, 8 hours after flag off!

Half the excitement for me is the journey there, love outstation runs! This is only my 2nd, with Seremban Half Marathon being my first. Hopefully, next year I get to travel further for runs, like Melbourne Half Marathon :)

I am sure the other runners are excited too, here's to a good race!

Confessions of A Run Addict

In no particular order of importance:

(1) I get excited when I see other runners and I mentally cheer for them :p

(2) I love my running gear more than office attire. Wish I could wear them all the time.

(3) I have my running gear in my car, just in case.

(4) I get cranky after 3 days of no running.

(5) Sometimes, I say I am too busy with work when I actually just want to go for a run (because it is hard to fathom standing dates up for a run).

(6) Sometimes I just say its 5k run when its actually LSD because my friends have been too shocked by the actual distance.

(7) My bosses way of asking how my weekend was goes like "So what run/race did you join last weekend?"

(8) I get annoyed when due appreciation is not given to a Marathon (i.e. Half Marathon is not the same lah)

(9) I always get inspiration/solutions to my problems when I am running.

(10) I miss running with Super Fast Handsome :( But he doesn't want to run with  me anymore :((

Pre-Penang HM Training

So, Penang Bridge HM is in 16 days. I.AM.NERVOUS. It's a huge event. And my last Half Marathon for the year 2011, I must do well! There is no other option :)

I have ran 2 other Half Marathons over a span of one month, one every 2 weeks. I'm pretty comfortable with the distance, but I would love to be faster. (Which runner wouldn't?) In fact, it's on my Christmas wishlist now :)

So based on my energy levels now and so as not to injure myself before Penang, I will be following this routine for the next 16 days:

6/11 - 10k run at race pace
7/11 - Speed training
8/11 - Yoga (for core, balance)
9/11 - LSD (15k)
10/11 - Personal training session at gym
11/11 - Strength training
12/11 - rest
13/11 - Terry Fox run (5k speed)
14/11 - 10k run at race pace
15/11 - Yoga
16/11 - Strength training
17/11 - 10k at race pace
18/11 - yoga
Rest until Penang on 20/11/2011!!! 

How to Improve your running time

I have been thinking, or more like bugged lately on how to improve my running time. It is turning into an obsession for me. So much so that I trawl the web looking for information and reading up on materials on how to improve my running time. There are some which are pretty informative, and some which is downright lame (imho) because it is things that one would already know. For example, eat healthy. Okay fine, everyone knows that, but more useful would be a proper eating plan or diet plan. Personally, I am not a fan of a strict eating plan, i.e. okay today you cook this recipe bla bla bla. Yes, sure some people enjoy following directions, but I find that these eating plans are hard to follow because:

(1) it caters for Westerners, so most of the ingredients are hard to find in Asian countries; and

(2) even if they are, these ingredients are downright expensive! (Come on, RM30++ for a handful of yellow squash! Heck, you could buy 10 cartons of milk with that!)

But I digress. In general, I just try my best to eat a balanced meal and to stay away from fried/oily food and cutting down on sugar. Occasionally, I do take protein shakes. Eventually, I do hope to be more disciplined in my eating habits.

But, today I think I found a gem of an article on how to improve your running time. I think it is pretty reasonable and doable. I can't wait to try it, but after the Standard Chartered Half Marathon this Sunday. I will take a week break from running and then try the recommended training. Besides, the author seems pretty knowledgeable judging from his experience and background.

I'll keep this space updated on the results. I do believe that most runners share this obsession of reducing time, right? But if its just me, I'm fine with that :)

True Grit

A couple of weeks ago, I watched a movie entitled True Grit about a young girl on a mission to avenge her father's death back in the wild west days. It was a really good movie and the actors portrayed the characters very convincingly. I can't help but marvel at the young girl's tenacity in the movie. Anyway, the young girl in the movie said at one point,"I'm looking for someone with true grit."

Well for me, the phrase really stood out and it made me wonder, "What is true grit?" The word grit on its own connotes for me, images of resolution, determination and just the willpower to push through and succeed. Now this phrase "true grit" has stuck with me ever since then.

If you think about it, true grit is all you need to succeed in whatever your endeavours. Sure, a little bit of luck now and again will help. But at the end, it is your determination and willpower, your true grit that decides if you succeed or fail. Often I think about this on my long runs, especially when I feel like giving up, and I would think, why am I doing this or why am I running miles when I can be at home chilling out? But then somehow this phrase "true grit" pops in my head and I think of the satisfaction I get when I run further or run faster. And this just makes me push harder and not to give up, because at the end of the day, it is your fortitude and your desire to improve yourself that makes a difference in your life!

For anyone looking for inspiration, do watch the movie!

Fuelled by Music

I love listening to my iPod while working out/running. More so when running, because sometimes I get distracted by music when doing strength training. So, part of my time prior to workouts or runs would be spent on updating my playlist and getting fast tempo songs to exercise. Currently I am listening to:

Happiness by Alexis Jordan

On the Floor by J. Lo

Till The Sky Falls Down by Dash Berlin

Feel You Here by Dash Berlin

Best of You by Foo Fighters

Danza Kuduro & Taboo by Don Omar

Give Me Everything by Pit bull feat Ne-yo

Don't Hold Your Breath by Nicole Scherzinger

Fuego by Don Omar

Get Up by Ciara

It is not much because recently my iPod songs were wiped out for accidentally syncing it. Boo, so now I am slowly rebuilding my playlist.

Here's the clip for my favourite song at the moment!

Woe is me

Okay, confession time...

I love running, seriously I do. But I also have other "vices" in my life, which I love, and unfortunately does not bode well with my running affair. One of it would be a substance which quells my thirst as well as drown my sorrows, which usually starts on a Friday night. Okay, I love, love Cider Beer! And pub grub (but that's another story)

So, any runner would know that alcohol slows you down, literally. I'm not going to go into the scientific explanation of it. But suffice, to say that for myself, drinking the night before a run, slows me down the next day. I feel heavier when I run and sloooww. And maybe it's psychological but, well if you love running, you would want to perform your best each time, even if it just a practice run.

So, now that the Standard Chartered Kuala Lumpur Half Marathon is only 2 weeks away, I have decided to stop drinking alcohol until the race is over. I know, some people say moderation is me, but when it comes to cider beer and good company to boot, it is just so hard for me to stop!

Tis going to be a long weekend for me without my trusty Strongbow, and not in a good way!

And oh, by the way, I am not alcoholic, although reading the above might give the impression I am!

Anyone out there with vices inhibiting your workouts?