Kinabalu Climbathon

At the beginning of the year as I was making resolutions, I came up with a fitness goal that I thought would challenge me for the year so I signed myself up for the Kinabalu climbathon.

Here is what I wrote during the start of the year...

Year 2008. Just started a new fitness resolution for the year. This year I want to run below the men's qualifying time for the Sabah Climbathon in Malaysia. Why this event? I am staying in Singapore currently and have always like the mountains. I figured to go below the qualifying time for this event would be a great achievement for me. It is difficult enough that it is a real challenge. I know to some who are reading, they might think it is not a tough challenge. But difficulty is a very relative measure, to me a beginner runner, this will be my holy grail for 2008.

How do I, a runner who barely runs 10k a week, train and develop the legs to run a 21k mountain run? How do I prevent injuries when currently I get leg problems only after 5km runs? Currently, there is relatively few mountain running plans for the absolute beginner. That is, at least, from what I can find. The best stuff I can find so far is on the Pikes Peak marathon and that event seems much tougher than the Kinabalu run. So I thought if I write down the training plan, it could be a guide for beginner runners like me to gauge how much training is required for this run or similar mountain runs.

Another disadvantage is that Singapore is relatively flat. The best hill to run is Bukit Timah which is about 1.5 hours away by public transportation. Much of my training will be on the roads around my house in Simei and the threadmills at the gym, which fortunately I have paid for in advance.

Fast forward to July 1, 2008. I have definitely ran more than I did in the beginning of the year. Still it shames me to say that I did not come up with a definite plan. Let me sit down and plan after finishing this blog. With 50+ days ahead of me, I need to do the max that I can do to get below the qualifying times without getting any injuries.

Another thing with these type of mountain races is that it is difficult to know how much is enough without experience. Will 30k flat be equivalent or will 20k run on the threadmill with incline be enough? However, one thing I know is that what I am doing currently is not enough. If you have any good running tips to help me train, now is the time to let me know. I will try to keep you updated on the running schedule, if you are interested and do not laugh about it.

Spanking New Skates

Just got myself a pair of new skates. They are in between speed skates and recreational skates. I wanted to take a picture of them before I use them. I think given my beginner skill level and the length of the frame, I will scrape them on the ground soon enough. Probably on the first few tries and they'll not be spanking new anymore. The people in the skate shop kept reminding me not to go to any slopes with them before I could learn how to stop. I definitely don't want to skate in east coast park with them till I get proficient in these skates. That way I don't get to see the smug smile of those skaters who beat me but are on kiddie skates. However, that'll mean many months as my focus will be on running for the next few months. Anyway, I think after a few weeks I won't care what they think. Let the kids have their satisfaction. As one of the speed skaters mentioned, you have to start somewhere.

This setup is quite an upgrade from my 78mm recreational skate wheels. 100 mm versus 78 mm. I am not sure if I can even stop with the heel brake. Still it is not full speed skate as the cuff is higher. But I guess it'll be quite close. This toy will keep me occupied for some months. For now the focus is still on running as the Kinabalu event is just around the corner.

First skating event

During the weekend, I participated at a skating and cycling event at the Paya Lebar Air base. It was a annual event where they move out all the planes and open the air base to the public as a cycling and skating event. The course was 15 km per lap and there were varying events of different distances to cater for people with different goals. I participated in the 30 km endurance skate and tried skating for 30 km for the first time ever. It was a great experience but I also learnt that skating uses a set of muscles that I hardly train, the back muscles. At least for my skating style, I use a lot of back muscle. I must be skating wrong because towards the last few kilometers I could barely push fast due to the sore back. I also learnt that my skating skills need tons of improvement. Many were just zooming past me before I even got tired. If before I thought I was entering the intermediate stage, I just realised I am just a little better than the absolute beginner. Well I think I like this sport so I think next year I'll come back with a vengeance (if I am still in Singapore). Next year God permitting, I'll focus more on improving my skating skills. For this year, the sport focus will be running, in particular, hill or cross country running.

Puteri Gunung Ledang

Last weekend was a longer weekend so some of us pop over to a small town called Tangkak to climb Mt Ophir (Gunung Ledang). In fact there were 2 groups that went over. I climbed with the first group and hung out at the base camp while the second group climbed the next day.

The drive from Singapore to Tangkak takes around 2.5 hours. So on most weekends, I figured you could easily hop over on Friday night and come back Saturday morning. Even with car rental, I think it would cost about $80 SGD only.

It was not exactly a walk in the park. In fact it is rather challenging as a one day climb. The first group that trekked up consisted of Deon, Anna, Fang, David & myself had a blast climbing up. We weren't ultra fast but we just happily trod along. Somehow, I think I just gel well with this group so I had a good time. We stopped for light snacks along the way and just enjoyed the walk up. We did not reach the summit due to the heavy rain that started just 30 mins before we got to the summit. I actually wanted to continue climbing up as we were so near but was warned by a guide and a few others not to continue. So heeding their advice, we just turned back and went back to the base. Looking back, it probably would not have been dangerous if we continued on. I had a great time but I did not find any trace of the mysterious puteri (princess) Gunung Ledang. All I saw were some "unglam" shots of Deon, Anna and Fang. Well Anna did try to put on lipstick before the climb so she gets an A for effort. See it for yourself...

Mount Ophir May 2008

Myanmar refusal of visa

I am really indignant at the Myanmese government. According to them, 60k+ people are unaccounted for some died and many lost. And they want to play games and refuse foreign help. Their visa office in Thailand is on holiday. Can you believe it? People are dying and they cannot decide. Food is a few hours away, and they are going to let some starve due to redtape. Man, if I had one of those Ironman suits, I would just put it on and blast these government officials to smithereens. But I guess maybe it is good I don't have one, because I might end up doing something really silly.

http://ap.google.com/article/ALeqM5greyFH3qkj9mc9oagSoulgjN4KHgD90HTE586

UN blasts Myanmar for visa policy on aid workers
1 hour ago

YANGON, Myanmar (AP) — The United Nations says Myanmar's refusal to give visas to relief experts is "unprecedented" in the history of humanitarian work.

A spokesman of the World Food Program says the organization has submitted 10 visa applications around the world, including six in Bangkok, Thailand, and none of have been granted.

Spokesman Paul Risley said Friday "the frustration caused by what appears to be a paperwork delay is unprecedented in modern humanitarian relief efforts."

Myanmar's military government said more than 62,000 people died or are missing in a cyclone that hit the country's Irrawaddy delta last Saturday. The junta says it needs international aid but not the foreign experts and staff to deliver it.

No visas are expected to be issued in Bangkok on Friday because of a Thai holiday.

Picture of Kinabalu

Mt Kinabalu trip with dad

Click on the picture above to view the album.

Via Ferrata route : RM 600
Flight to KK: RM 400
Lodging: RM 300
Experience: Priceless

Climbing Kinabalu via ferrata

Guide and I at the "via ferrata" route down



Dad and I taking a rest on the way up the summit


Prep Time: 1 month
Time Off Work: 2 days
When To Go: Year round

Mt Kinabalu is one of the most accessible mountains in South East Asia and is respectably high at 4095m. It does not require any technical skill to climb up and offers a spectacular view up around the summit. However because of the accessibility, it does mean that the lodging up on the mountain is fully booked months in advance. Fortunately, most local tour operators manage to get a place if you go through them. Unfortunately, this means you'll have to pay more for the climb than if you go about trying to book it on your own. Also they have increased the price so dramatically that I am telling myself this is the last time I am going to stay up on the mountain lodges unless there is a super reason. However, it does offer the world's highest "via ferrata" route and the only one I know of in the SEA region.


Hiking up Mount Kinabalu was tiring this time round. Mainly because I have a full blown cold (cold sores + blocked nose / running nose). And going down 'via ferrata' required me to use my arms and shoulders which I do not usually train. Despite of all these minor problems, it will still be a very memorable time for myself because I got to spend some good time with my dad. The weather on the 2 days that we were there was perfect. It did rain a little but only when we were in the hut. Dad managed to climb it without any major problems. He knew he would have no problems with the normal route as he is in good shape but kept complaining about how scary 'via ferrata' would be for him but I kept encouraging him to give it a try. You never know till you are out there.

Another personal reason for going up the mountain was to have a feel for how difficult it would be to run up and down the mountain in the 4:30 hours. 4:30 hours is the cutoff time given for the climbathon that I have signed up for this August. Basically after the assessment, it would be nigh impossible in my current condition. Hiking up to the mountain lodges at the 6km mark took me nearly 3 hours and it was a steady walking pace with little rest. This means that in the next 4 months, I somehow have to whip myself into shape for this grueling task. Hmmm, I usually do not whip myself that hard so we will see how it goes when August comes. It will be a good challenge but the time has somehow run very short.

Flu to Kinabalu

Well, I have a cold and it sucks because tomorrow I am going on a long hiking trip at Mount Kinabalu again. I took 2 days off and did the preparation work for accommodation and all. So it will be a bummer having to walk with a dripping nose. Anyway, I have not let a cold stop me from going anywhere before so I don't think I will let it stop me from traveling this time.

I will be going on a route I have not been before this time round. Supposedly Asia's first "via ferrata". "Via Ferrata" is a mountain road equipped with fixed cables, stemples, ladders, and bridges and so making it accessible to walkers and climbers (from Wiki). Previously it seemed that most of these routes were only available in Europe and I was stoked to see one in Malaysia. I somehow manage to convince my dad to come along as he has wanted to go to Kinabalu for some time so hopefully he will enjoy it and also we can get some good father and son bonding time. I'll give you some update after the trip. Now it is packing time and in 5 hours I am out of the house.

Road Rash Treatment

After a lot of trial and error and spending around $80 on road rash treatment, I feel I have a bit of say on the latest road rash treatment available.

Before I continue, I need to give a little definition of road rash. Road rash is a rash that appears when you press your skin hard on the road and then drag it along the road. A more common term would be skin abrasions. This happened to me as I was trying to see how fast I could go on my inline skates. After much effort, the final conclusion was not very fast, slower than sprinting. However to get to this conclusion, I had to eat a little pavement. I had to eat the road as I got out of control on the skates and ended up sprawling on the ground. Fortunately, I had my guards and helmet on but I still had some abrasions on my knees, hands and face.

Anyway after reading up on the internet, the current wisdom in treating road rash is to keep the wound moist. This goes against things that I was taught when I was a kid - to keep the wound dry. Many friends, some medically trained are still giving me advice on keeping the wound dry. As there were multiple spots for me to try, I kept the lighter wounds dry and the more serious wounds moist just to see if latest wisdom held up. It has been about 5 days now and I think I agree with the current wisdom. For abrasions, keep the wound moist with a moist wound dressing like Duoderm extra thin or Tegaderm. Even if the healing doesn't accelerate, moist wound dressing are so much easier to manage. Since the wounds are moist, movement does not hurt it as much. Moreover, as most moist dressings are waterproof and can be left on for days, I can take quick showers without having to clean my wounds or redress the wounds. Supposedly, moist wounds heal faster but I cannot compare since I dressed all the heavier wounds in moist dressings.

Summary of treatment after road rash:-
1. Take shower. Clean wounds with mild soap or sodium chloride 0.9%. Avoid harsh cleaners like hydrogen peroxide or rubbing alcohol (hurts like hell) as they might damage the tissue.
2. Let surrounding area dry and cover the wound with moist dressing. Over in Singapore, Tegaderm, Duoderm extra thin and Opsite is readily available at bigger pharmacies. Just stick the film/dressing on top of the wound. Dressing removal usually does not hurt except for the occasional skin hair.
3. Keep surrounding area clean. Dressings should be changed every 2-3 days or whenever they start to peel off.

Cons: The dressing can cost quite a bit. Duoderm is expensive at $2 per piece. Tegaderm is relatively cheaper at $.50 per piece.

Gluten Free Diet

It has been almost 2 months since I started on my gluten free diet and I am almost used to it by now. This is probably because I am not very strict with the diet. I cut probably about 90% gluten from my diet but to be 100% gluten free requires too much effort. I probably would have to cook most of my meals at home.

So some might be wondering what is a gluten free diet? Basically it is a diet where one abstains from all wheat, rye and barley food stuff. Easy right? Not really. Gluten is everywhere - most processed foods, bread, cakes, biscuits, noodles - many things have gluten. And for me the most difficult thing stopping me from being completely gluten free is soy sauce. Soy sauce is made with wheat and almost all Chinese food is cooked with soy sauce or its derivatives. Since I eat out for every meal, it is really troublesome for me to avoid soy sauce in Singapore or in Malaysia.

I started this diet because I believe it would help my skin. I have bad eczema on my body and it has been irritating me for years. I have been to a few dermatologists and all they could do was prescribe me very strong medication to suppress the symptoms. I was on very strong immuno-suppresant drugs that gave me good relief but as a side effect I was constantly suffering from urinary tract infection. UTI is so uncommon for men that almost all UTI info is catered towards ladies. But I was suffering from it once every few weeks.

Anyway, I have been at it for 2 months and it has not really help my skin. This week was a particularly bad skin week for me. I will likely stick with it for a few more months to see if the symptoms are improved. Quite likely, I will have to start a food journal to see which type of food is bad and which type of food helps. One of the side benefit is that I have lost quite a lot of weight without really trying to lose weight. The other day I was at the gym and was shocked when I weighed myself. I thought I was around 65kg but the machine showed 61.7kg. When I started out 2 months ago, I was at 67kg. Maybe the machine was faulty but it was the same machine that weighed me at 67kg two months earlier. At this rate, I'll be underweight soon.

Happy New Year

Happy New Year to everyone. So far today will be the first weekend of the new year. My resolution is still incomplete. This is one of those years that I'll be trying to make some resolutions. Not many, just a few things that I'd like to aim for this year.

2007 has gone by rather quickly. I cannot believe how quickly but I did not get many things done in 2007. The year was fun and events went past without much of a care. I got to do a few things that were exciting. Turkey was definitely a good, longer trip. I ran more last year than I ever did. I was also at the heaviest that I have ever have been. Don't know why, did not try putting on weight but it kept on increasing up month after month.

The weekend I have a feeling is going to be filled with activities - a good thing. But I need some reflection and planning time.

Merry Christmas

Merry Christmas everyone.

Göreme, Kappadokya, Turkey

Goreme, Kappadokya, Turkey

Here are some pictures from Göreme. Beautiful place. There were some guesthouse that I saw that had a majestic view of the area. If anyone wants a honeymoon, this is not a bad place to go. Unfortunately, I did not fork out my 150 Euros for the baloon ride.

Safranbolu, Karabuk, Turkey

Safranbolu

Another set of pictures. This time from Safranbolu. The town is really lovely. Too bad, as I look back I did not take a lot of pictures. I really loved the place - quiet and serene. Not a place for the typical city shopper but a great place if you want to sit back and relax. It was the place I had my first Turkish bath urged on by Kay my Japanese friend who extolled about the relaxing qualities of a nice Turkish bath.

Post Race SG Half Marathon

Good news and bad news. The good news is that I completed the race. (Pat myself on the back.) The bad news is that I did not meet my sub 2 hour goal. 2:11 minutes. I am sure I haven't train enough and I am still light years from where I need to be if I need to finish the KK climbathon in time. Even now, my legs are killing me as I go down stairs.

In the last 3 weeks prior to the run I ran only a grand total of 7 km. That is what I get for underestimating the distance. A good lesson to learn. I started off a little too fast at about 5 min/km and ended up having to walk/jog the last 6 km at about 7-8 min/km.

On a great side, my friends who ran the marathon all finished and had a great time. As long as they woke up for it, they finished. David who is much older ran faster than me although his gun time was behind me. I made it a point to move up as close as the start as possible because I went with Steven who was running the marathon. Steven, who took the place of a friend who had an injury, ran his first marathon without training and finished in 6hrs plus. Wee Keong ran his fastest marathon at 4 hrs plus. Raymond and Jerry finished their marathon together - sprinting to the finish line at about 5:16. They could have ran faster if they tried I am pretty sure seeing the way they finished. Fang ran her first half and finished respectably well. I could go on and on. We had a blast although some of us are still feeling the after effect of the run very much.

Pre Standard Chartered Run

This coming Sunday is the Singapore Marathon. I participated in the half marathon. Initially, my first goal was to run all the way from start to finish. I have participated in 2 half marathons prior to this and have never completely ran all the way. In the first, I practically had to limp the last 3 kms and then couldn't climb stairs for a few days. In the second try 10 years later, I completed easily but this time instead of forcing myself, I started walking whenever I felt a little tired. So this Sunday is the third half marathon I am running. In fact, there will be a lot of my friends running. In the last month, I have decided to be ambitious and tell people that I want to attempt a sub 2 hour half. I might have to eat my words after Sunday.

It will take a 5:40 mins/ km pace to complete 21k in 2 hours. I think I can do 5:40 pace for a while but I also have not really been training enough for this distance. I just googled the training program and saw that most training programs for sub 2 hour runs average about 30-40km per week. I run about 15km a week. Anyway, it is too late to eat my words as the half-marathon is 2 days away. I have not been running the last 2 weeks but I hope what I have is enough. The goal will be difficult for me but I will aim for sub 2 anyway. It just sounds better as it is a good round figure. Also, this year there will be a record 40,000 people running. Getting to the starting point might be a good 5 minutes so that means I will need a faster than 5:40 pace. I will try to sneak up as far as possible. Whatever the timing is, I will still pat myself on the back if I finish.

Pictures of Istanbul

Istanbul

I know I've promised photos for a while but nothing came up. So here it is. A small album of Istanbul pictures. Again I am not sure how it turns out with the Picasa attachment but I hope you get to see something. If the post turns out ok, I will post some more pictures of Turkey. Naturally, you'll have to click on the picture to see the album.

NB Real Run Trial

View Larger Map

The above is a map of the New Balance Real Run trial route. The actual run will be on the 28th October 2007. I am posting the map because it is so difficult to find. Most taxi drivers don't even know where it is. The place is called Changi Exhibition center but there is a Changi Internation Exhibition center about 1km away. I arrived 30 mins late so I started only after 2km. The total distance should be 15km but I ran 14km even though I started 2km later. The total distance could be around 16km according to the GPS.

The Blue Mosque

 

Lisa (my travelling doll) is at Istanbul, Turkey. Behind is the blue mosque of Istanbul. I arrived on the early in the morning and could not check in to the hostel till 11am so I took the doll for a walk.

Aya Sophia

 

The Aya Sophia is a magnificent building. Currently a museum, it used to be a church and then became a mosque. Inside you can still see the remnants of both influence. Cannot really describe it appropriately, it is just a majestic building. As I went in, chills went up my spine not because the building creeps me out but because it was so grand. The floors are covered with marble (I think) but some are so old that the floor edges have smoothed and rounded out from time and all the people that have stepped on them.