Wednesday, August 27, 2014

Centro Tower Run 2014

Date: 23 August 2014
Venue: Centro Tower Office Building, Klang, Selangor, Malaysia
Distance: 32-storey stair climb
Timing: 7:24 (Gun)
Result: 3rd (WV)
Website: here

This must be the third or fourth edition of the event except that this year they included the Tower Run (stair climbing) as the Centro Tower Office building was completed recently. Tower Run on Saturday and the 12km Centro Mall Run on Sunday. Pretty neat I would say and allowed participants to choose either or both events. I won’t be surprised if they combine both the Tower Run and Centro Mall Run into one event in the future (and keeping the existing 2) – a double challenge? Not new, believe the U-Run in Singapore incorporates something like this (and over a longer distance to boot!).

Wave starts with about 100 participants for each wave beginning at 7am with the Men Open (2 waves), Women Open and the combined Men Veteran and Women Veteran. Each wave had a 20 minute allowance which is more than sufficient for the short 400m run (this is to segregate the faster runners from the mid and backpacks) and 32-storey climb. Hey, the winner came home to roost at 4.5 minutes. Go figure!

Run
This was a last minute sign up (only did it when Desmond buzzed me to help him collect the race kit) and up to the morning itself, I wasn’t sure if I was going to do it or make it. And who in the world runs DH before doing a 32-storey climb?!?! Naturally insanity prevailed. Yes, I did run the 11+ km on Saturday before heading to Klang (thank goodness for clear traffic on NKVE). Flag off was at 8:30 am and we were the last ones; at least it was only a short run from the compound into the mall and up the stairs. Since the hip was still iffy and since this was to be a “bonus” workout, I was really slow in getting off the blocks. Even “tai korRonnie (who did really look like a “tai kor” sitting on one of the benches in the mall) told me to hurry up.

Overheard joke on reaching the stairwell:
A: Oh where are we going (heading towards the door)
B: Stairs of course, you think elevator, meh?

Climb
Naturally it was congested at the start but after a few floors, the path was pretty cleared. I was pissed off with a couple of men who were grasping the railings on the right and when I said “excuse me”, was either close to having a heart attack or downright rude and refused to move to the left. Hey, I thought slower runners were supposed to keep left (as per road races rules, no?). Coupla French words were uttered. Passed Leslie, KM Tee at some point before bumping into LKK who was a volunteer on one of the higher floors. Let me tell you this…stairs in buildings are probably much tougher than Batu Caves or Lake Gardens’ varieties simply because they wind up unlike straight ups in the latter 2. I did have some close-to-dizzy moments but thank goodness, no projectiles. And soon it was over…32nd floor. Just to add, I walked up rather than sprint up. Really, no kidding. I’m of the belief that you don’t need to run up to get a good workout. Heck, I always feel my glutes working every single time I do BC and LG and the calves are sore the next day.

Pros:
a)    Very well organized event from clear directions at the start right up to the top and back down again.
b)    Wave starts and the short run at the beginning helped minimized congestion. So it was pretty much spaced out.
c)     Great ventilation – all doors on each floor was opened and they had a couple of blowers on a few floors. Not once I did feel suffocated or throwing up.
d)    MC was great – providing clear directions and information. And spoke excellent English (yes, I can be snob about this coz I absolutely hate it when you slaughter the language – it just reflects poorly on the organizer and sponsors).
e)    We wrapped things up by 10 am. Definitely a positive. No need to spend half a day at an event with a lot of time spent waiting and waiting for either the lucky draw or prize presentation. Too bad if you weren’t around then the prizes were awarded.
f)     Generous and more than sufficient hydration (water and isotonic) at the start/compound and again at the 32nd floor. Breakfast spread at Shepardoo – tortilla with ham, samosa (thank goodness it was vegan!), fruits and juice. What more can you ask for?
g)    Shout out to the volunteers – everyone did great and was so helpful and cheerful.
h)    Ample parking at the mall at a flat fee of RM2. Plus point – security after the many incidents of break-ins in the last few events in town.

Cons:
a)    Just one – slower runners should have been advised to keep to the left. Don’t remember reading about this in the race guide (I could be wrong?).

Photo log:
Event vest





Swag


Finisher's medal


Race cert


The spoils




Podium finishers (photo credit to Zas Ibrahim)

Thursday, August 14, 2014

Thursday Training – 14 August 2014

Route: DH
Distance: 11.15km (Garmin)
Timing: 66:41 for 5:58 min/km pace

Yeah, you read that right. Yeah, I did the unthinkable. Yeah, I did really “run” DH on a weekday morning. Ok, maybe not “run”. Walk. Trot. Whatever. Feels like walking to me, so I’ll call it a “walk”.

Thanks for indulging me.

Still trying to figure out what possessed me to do the energy-sapping DH this morning. We can all agree that it’s energy sapping and no matter how many times you do it, DH will still eat you alive. The Hartamas route may be longer but is definitely a toddler compared to DH.

Km1-2.5
Started off somewhere near Lake Club and the idea was to walk but that gentle downhill along Jalan Parlimen meant the legs turned over pretty quickly (hey that’s relative!). Uphill at KTM/Sasana Kijang and there were already cars parked along the road. Man, some folks do really covert street parking that they come out early!

Km3-5
#$%^&* DBKL ought to get their act together! Street lights are erected for a purpose you know! And this is the 7th month of the Chinese calendar aka Hungry Ghost month. And this is Bukit Tunku, which made it to the top10 of the most haunted places.

Though the scare I got was from my own shadows and some bright light from a car careening down Bukit Tunku.

Km6-8
The awesome steep “first” hill. Double Hill is such a misnomer; it’s not double hills…it’s many, many hills.

Km9
Back onto Mahameru and lots of cars whizzing past. The stretch I hate most coz it’s just seems never ending till you hit the turn off to the palace.

Km10-11
The “second” hill. No monkeys this morning. Whew! Love whooshing down hill towards Jalan Parlimen. Finished at the traffic lights since traffic was heavy.

And since a blog post is not a blog post unless it includes pictures

Last night’s loot

Collected Desmond’s race kit over the weekend


Scary picture for Adam

Tuesday, August 5, 2014

Update

Opps sorry…haven’t been posting lately, so here’s what’s been happening over my end of the woods. Some things, not all.

Lake Garden Stairs Training – 21 July 2014

Route: 22 sets of stairs (2 sets of stairs>run down through Deer Park + 20 sets of stairs)
Distance: 7.90km (Garmin)
Timing: 1:13:38 for 9:19 min/km pace

Pure madness I would say but got it done and tacked on a short elliptical session after this. It was an early start for this gal despite the late night so it was a slow trot from the playground around the lake to the foot of the “stairs to heaven”. Bounded up the stairs and looped around Deer Park and repeated it for the second set before the nightmare of the next 20 sets. Spotted Chin Ann around i-dunno-set-nummer-zehn-or-something. Finishing off with another slow trot back to the car park. Lesson learnt this morning: never never never attempt to run after 20 sets of stairs!

Lake Garden Stairs Training – 5 August 2014

Route: 20 sets of stairs (with a 400m run every 5 sets)
Distance: 6.04km (Garmin)
Timing: 57:47 for 9:34 min/km pace

Short 2km warm up followed by all hell broke loose climb. And more climbing. And even more climbing. Know something…that first set of climb after a run is pure unadulterated torture such that you could be mistaken for drunk. Hip flexor was giving me trouble L and the calves were still sore from the weekend’s mega workout.

BTW, ever tried TH+TH/DH for a long run? All of us were so wiped out and the legs were practically useless on Sunday. But but but FOMO led me to the insanity of 10sets * 272steps. Hence the shin splints and sore calves. The things we do, huh?


So is everyone back from the Raya hols? How was your hols? And weekend?

Monday, July 21, 2014

Weekend Roundup

A quick 30min spin on the trainer this morning coz the hips and legs were protesting


Lots of walking over the weekend including one barefoot traverse through DH
Photo credit to KK



Some food were inhaled (note…this is not everything! I’m just a bad blogger – I keep on forgetting about taking pics)

Thursday, July 10, 2014

Three Things Thursday

  1. This made me smile when I grabbed this as a carrier for the Hersheys Chocolate Soy Milk. Coincidental?

  2. As if yesterday’s workout wasn’t enough, this happened at 6am: 1.2km + 20 sets of stairs at LG + 1.2km.
  3. And for tea lovers, Fifi posted this and now I'm sipping on this

Wednesday, July 9, 2014

Ich Liebe Deutschland

Meine Deutsch nicht gut!

But I hope I got it right!

So has everyone recovered from this morning’s game? Nope, not a footie fan and slept through all the drama though I did bumped into the crowd leaving the mamaks when I was out running. And I didn’t know that the score was that dramatic!

Some Latte to kickstart Wednesday. And no, this is not a recycled pic.


It was an unplanned and unexpected #cutBackWeek as the leg squat press is out of commission. Darn it! Should have done Legs on Monday instead of this.

Supersets of:
a)    Smith machine squats
b)    DB sumo squats

Supersets of:
c)     Technogym leg extension
d)    Walking lunges
e)    Jumping squats

Supersets of:
f)     Nautilus Nitro Plus Hip Abductor
g)    Nautilus Nitro Plus Hip Adductor

Supersets of:
h)    Cybex seated calf raises
i)      Free-standing calf raises (this is probably akin to dropsets)

Single set of:

j)     Cybex Eagle Abdominal

Monday, July 7, 2014

Monday Blues

Starting the morning with Latte Caramel and yes, I’m that unrefined and use a stainless mug. Hey that happens when it’s 4:30 in the morning. The latte was sweet (absolutely must have for me!) and creamy – just the shot I needed while going through the papers.



Unfortunately that nice dull lull made me lazy and I skipped the “Run Appreciation” run this morning (taking cue from yesterday’s LYNRunners’ “Durian Appreciation” gathering).

Shoulders & Delts

Supersets of:
a)    Smith machine overhead shoulder press
b)    Standing DB overhead shoulder press (this is always the killer after the above; this and the Arnold press. I should count myself lucky that we didn’t do the latter)

And I made Michael take this pic before we went on. Demmit…only 4 packs! At best. Le sigh.


Single set of:
c)     DB lateral raise (dropsets)

Supersets of:
d)    DB frontal raise
e)    Bendover DB rear delt row

Supersets of:
f)     DB upright row
g)    KB (double) shrugs

Single set of:
h)    Precor AbCrunch

Taking cue from KK, some pampering had to be over the weekend.




And can anyone tell me if you’ve tried these?