THREE O FIVE

It was my honor to be invited by the organizer to join the BDB Langkawi Climb & Run Route Preview event. Flight, transport, accommodation and food were all sponsored! This was also my first time going to the Langkawi! The offer was just too good to resist so I joined without hesitating much. The Discover Kedah 2016 BDB Series The run was actually a 3 series runs which made up of BDB Langkawi Climb & Run, BDB Jitra Extreme and BDB Jitra Marathon. We can sign up all 3 of them in one combo package called "Triple Challenge" with a much cheaper price - RM200! This one that I joined was the route preview for BDB Climb & Run. Ariff - The Race Director Zi Shen - The handsome! :P Below are the details and the links for these 3 runs: 1. BDB Langkawi Climb & Run: https://home.hooha.asia/BDBLangkawiClimbRun.aspx - Total of 18km with 4287 steps of stairs and run 15km downhill on tarmac road at Gunung Raya which is the highest mountain in Langkawi! 2. B...

How to create a Marathon training schedule? I'm going to share how I came up with this training program for the SCKLM this year. Before that, I would like to clarify a few things: i) This is not a guarantee program . There is no such thing called guarantee. I'm just sharing the idea. Not the exact distance, pace or workout. It might not work for everyone. Please try and error. ii) There are plenty of training schedules made by world famous coaches and runners. The reason I don't really use their schedules is because most of them are customized for a final goal run. They usually start with a few weeks of base building phase and have a few micro cycles targeting different body systems which will make us peak right before the final goal run. For me, I prefer to start straight with some speed works and hope to perform well in other races throughout the whole training cycle . The fundamental training philosophy is still almost the same. The consequence of doing the speed wor...

The Sub-1:50 Squad When I registered for the Nike Run I was actually thinking to break my personal best or at least running a sub-1:30 but after a series of procrastination only I started my training 3 weeks before the race which was quite impossible for me to run a decent time. I could barely run a 6km at 5:15/km pace on the first few days of my training. So I thought why not take this chance to run with friends and just to enjoy the run. I knew many of my running friends HM standards were around 1:40~1:50 and based on my training records, my HM standard was around 1:42~1:45 too (LOL, I'm not lying OK! I was and still am pretty out of shape so that's the best I could do!). I didn't want to push too hard so I think 1:50 should be a good pace for most of us. Not too hard and not too draggy so I started to jio people to run together. That's how I came up with the idea of forming a sub-1:50 squad. Let's put a group phot first! We are a bunch of energetic runner...

I can't really remember how I promised to pace Fujii. I think we talked over it in a dinner. We were actually quite ambitious, aiming for sub-4 and even came out with a series of plans but ended up both injured and didn't get the chances to execute it. I got injured when I trained for Macau last year and after Macau I stopped training. I planned to pick up again few weeks before the MWM but somehow motivation was not there. Fujii too, she had a prolonged injury that she had to fix. Fortunately just right before the MWM, she recovered but same as me, you can't expect anything from a weekly mileage of less than 10km. So in the end, we didn't really take this MWM seriously. It was just like another typical LSD but wasn't a fun one! Alright, it's not true, it was actually quite fun as it was a whole new experience of "being tortured" for me! It was the kind that you can't get if you always run fast! :P With the host Karen! With all the "f...

澳门篇请看这里： here 渡轮香港站 过关基本上还很顺利，人潮不多，很快就过了。而且幸好韵婷的烧退了，过关的时候关检比较严格，关检人员会特地检查儿童的体温，幸好没事。 兰芳园午餐 一踏出关卡，就看到兰芳园。这是一间蛮多人推荐的港式餐厅，食物种类蛮多，价钱不会太贵。午餐就在这里解决了。点了一份叉烧饭加奶茶及叉烧面加柠檬水，分量蛮大的，三个人刚刚好。味道还差不多，只是不习惯港式太紧凑的节奏，还没吃完老板就一直给压力在暗示有人在排队等位子了。叫女儿匆匆吃完离开。 兰芳园餐厅内 吃完午餐拖着两个大行李搭地铁回酒店。酒店距离不到600m可是带着女儿及拖着两个大行李感觉好像蛮远。 Butterfly On Prat Hotel 终于来到酒店了，以前来过香港几次，预算有限所以住的酒店都超级小间。这一次重游香港，预订了这间很多人推荐的酒店，果然没有选错。房间布置美观，而且蛮宽敞的，设备也都很齐全，还有提供一部手机免费上网及拨电。当然酒店也提供Wifi。女儿小睡过后我们就出门逛街吃晚餐！ Butterfly On Prat Hotel 厕所，雅致！ 尖沙咀 酒店就在尖沙咀，一出酒店就很多餐厅及购物商场。走不远路就到星光大道，能看到对岸的中环。 Deli and Wine 我们就在香港文化中心内的一间餐厅吃晚餐。这间餐厅叫Deli and Wine，人山人海，幸好找到位子，过后来的人都等了蛮久的。西餐蛮好吃的，价格也不会太贵，可能是见识过了澳门的费用，所以比较起来，这个便宜多了，哈哈，值得推荐！ Deli and Wine门口，地点有点隐蔽 东西还不错！ 尖沙咀购物街 香港文化中心 巧遇栩羽及家人！哈哈！ 星光大道 吃完晚餐就去海边看夜景。这个是肯定要带女儿来见识下的。但只有夜景可看，星光大道的铜像及手印因为装修的关系所以被搬迁到另一个地方去了。本想看了铜像及手印在看音乐光影表演，可是因为找铜像而错过了时间。铜像是谁女儿也不认识，随便逛逛后我们就去逛街了。逛完街后回酒店休息结束在香港的第一天旅行。养足精力因为第二天才是重点！ 与妈咪合照 再与爸爸合照 和爸爸后再和妈妈合照 又是妈妈 再来爸爸，LOL...