Monthly Archives: August 2015

Post-Race Report: #Runwithus

After a 2 month hiatus, I am back to bore you with my post-race report!

We are only halfway through 2015 and I’ve already been to the hospital twice (severe food poisoning and dengue). I hope the rest of 2015 is on my side.

It has been a challenging few months. Thank God that health wise, I recovered fairly quickly after being discharged from the hospital. Sadly, I cannot say the same for my fitness.

My first day back on the road was a killer. I could barely complete 10KM. It was a 9+1KM. My breathing was all over the place and my heart rate was through the roof. I struggled to hold 5:30min/km. I guess the experience was more taxing mentally than it was physically. With time, I knew that I could get back to where I was. All I had to do was to convince my brain, run with heart and go easy on myself. It was tough to see how much I had lost in terms of fitness in just 2 weeks!

For my first key workout, I was off by a good 20-30seconds. You can imagine how demotivated I felt. The thought of giving up has never flashed so many times in my mind, ever. But it was during this time that I remembered why I started running. I ran because I loved it and because I could. I had no expectations.FullSizeRender

Passion is lost if you are motivated by what others expect of you.

My main focus: to enjoy running!

Special thanks to all my friends (you know who you are), the Puma Running Club and the #tracktuesday team who have been keeping me accountable and for all the encouraging/motivating words. It means the world to me.

Fast forward 3 weeks later, my first road race #Runwithus! This would have been my first race post-dengue.

I won’t lie, I was actually VERY NERVOUS. I didn’t know how I would fair in a race setting. I was required to hold an uncomfortable pace for 12KM, something I haven’t done in 2 months! Plus, I have this nagging hamstring injury since 2 weeks ago. It hurts to walk, sit, stand, anything that involves putting my weight on my leg. BOOOO!

The Arrival

I arrived 20 minutes before the flag off and immediately, I was greeted by all my competitors. It was a competitive crowd, both for men and women. But then again, I was happy that I could meet all of them at one race!

Did a short warm up sesh with Zi Shen before heading into the starting pen. I managed to squeeze my way to the front and I found my twinny (Michelle Chua). We waited for about 10 minutes for our dear PM to flag us off. Let’s just say we weren’t too excited to see him (oopps).

The Flag Off

We were off at 6:45am. Michelle offered to pace me for the first few KMs (YAY!). But as usual, the first few KMs were at a suicidal pace (HAHHAHA!). We both went a little crazy before settling into our respective paces. Annie overtook us shortly after and we gave each other thumbs up along the way. Loving the positive energy! 🙂Processed with VSCOcam with f2 preset

Oh, and I decided to enjoy my run with some tunes (first time in over a year). But for the first 3-4KM I was busy fumbling with it because it kept coming off and it was not playing the songs that I wanted. I need to find a better way to attach it to myself, ideas?


At the first water station, I decided to cool myself off by pouring water all over my head and face. I totally forgot that I had my iPod! I did the same thing with the sponges too! Side note: SPONGES should be provided at ALL RACES (nuff said)! I hope my iPod lives to see another day. I got it about a week ago and I wish to fully utilise it for the next 2 years.

Setting Mini Goals Along The Way

I think physically, I was more or less prepared; mentally, not quite. There is a mental element when it comes to racing. And I wasn’t prepared for that. I wanted to stop to walk SO many times during the run. I told myself that I could stop at the next KM (I wasn’t actually going to but it helps). When the next KM came, I told myself maybe the next one. This continued all the way till the finish line.IMG_7088

My goal for the day was to try to COMPLETE the race at a decent pace. I am pleased to say that I managed to exceed my expectations! Although I am not where I want to be just yet, I did my best with whatever I had.

Whatever happened to me happened and I am thankful (Yes, I am!) that it did. I managed to discover a few things about myself. It was good to experience these feelings and to learn how to hop over these hurdles.FullSizeRender_1

Adversity can either bring out the best or the worst in you. Use it to your advantage and become a STRONGER you.

Post-race pictures!


Run #likeagirl ! IMG_7009

Photobombed! IMG_7010

Stole this from Angel who managed to do her PB that day! CONGRATS girl! She has improved so much! IMG_7129

 Shameless selfie. Thanks for collecting my race pack!

Processed with VSCOcam with f2 presetCongrats on your win, Jessica! Had a good chat with her while waiting for the Lucky Draw. We were not so lucky. Booooo!


To my fellow readers:

I have said this before but I am going to say it again, life isn’t always going to be smooth sailing. You’re going to get hurt, you’re going to feel like crap, you’re going to hate your current situation, you’re going to get criticised, you’re going to stumble and you’re probably going to fail.

BUT…Processed with VSCOcam with f2 preset

I want you to get back up. Keep pushing, keep fighting for what you want and never give up. It is easier said than done. But I can promise you that you WILL get through it and you WILL get what you want. You just need a little determination, persistence and perseverance to get pass this stage.

Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go. Joshua 1:9

God has been my source of strength and my source of hope. He remains faithful in every change.


There are billions of people in this world going through the same motions. And if they are constantly fighting for their lives, you should too!


News Flash: The Spartan Race

Because road running is too mainstream

Humans have this morbid desire to push their bodies beyond its limits. As if road running was not challenging enough, we can now see the growth of a new sport: obstacle racing!


The Spartan Race is the world’s leading obstacle racing series, having events over 17 countries. The race has 3 different categories: 5+ km/15+ Obstacle Sprint, 13+ km/20+ Obstacle Super and 20+ km/ 25+ Obstacle Beast.

Reebok Spartan Race Kuala Lumpur

This year, for the first time ever, the Spartan Race has hit the Malaysian shores!

Whether you’re going for the fun or to put your physical and mental capabilities to the test, this race is for you! Challenge yourself in the competitive Elite Heats where the top 3 male and female Elite racers will walk away with cash prizes and a Spartan Race trophy. Plus, official Finisher T-shirts and medals are offered when you cross the finish line.


At the end of the day, everyone goes home a winner.

The Details:

Date: October 10, 2015

Race category: Spartan Sprint

Distance: 6+km and 22+ obstacles

For more information, click here.

Instagram Contest:


I have 2 Reebok Spartan Race Kuala Lumpur passes to give away! Here’s how you can get your hands on em’:

Step 1: Snap a photo/video of how you are going to prep for the Spartan Race followed by a caption

Step 2: Hashtag your photos/videos with #AdeleSpartanGiveaway

Step 3: Tag 3 friends

Step 4: Follow me: @adelewlp on Instagram and tag me in your photos!

I’ll pick the 2 best entries by the end of August! All the best, Spartans!

Spartans, the time has come. Are you up for the challenge?



Media Launch: Garmin Forerunner 225

Can we all say: “Ahhhhhhh! Finally!”

Garmin Malaysia launched the Forerunner 225 last week. It is the first of its kind with a wrist based heart rate monitor! Our battles with the chest strap (especially for the girls) are OVER!IMG_6653

Best of both worlds

I like how the top GPS running brand (Garmin) teamed up with the leading brand of wrist based heart rate technology (MIO) to develop an amazing product for runners, athletes and fitness enthusiast!IMG_6721

You can read about the importance of the role your heart rate plays when it comes to training, intensity, results and performance here and here.

How does the heart rate monitor work?

The Garmin Forerunner 225 uses Mio’s optical heart rate technology. You can check out Mio’s technology here.IMG_6848

The kiddo (Garmin sponsored athlete) sharing his views. Good job!

The 5-zones

Like the Mio, there are 5 (coloured) heart rate zones starting from grey (warm up), blue (easy), green (aerobic), orange (threshold) and red (maximum). You can either set the zones using the age-based max heart rate estimate (220 – age to get your maximum heart rate) or customise directly on the watch.IMG_6652


Testing the Forerunner 225!

Of course, the best part is that you can see your zone and beats per minute in REAL TIME! You can evaluate your effort and adjust accordingly during your run.


Other features/specifications

Activity tracker – Step counter, distance, calories burned, sleep monitor and a move bar that vibrates to get you going if you’ve been inactive

Battery life – Up to 4 weeks in watch mode and up to 10 hours in GPS mode with heart rate monitor

Accelerometer – Tracks distance covered and pace for indoor workouts without a foot pod

Water resistant – 50 meters

Advance workout program – Allows runners to customise goal orientated workouts with vibration alerts for heart rate, distance, time and calories

Get connected – Automatic uploads to Garmin Connect where you can share your workouts with other Garmin usersIMG_6619

The celebrities.


Going crazy over the new watch?!

How much lah?

After all of the tech gibberish, we are only concerned about one thing – the price!

Where to buy – The Marathon Shop, New Balance and Sports Empire outlets

How muchRM 1299.00 (inclusive of GST)IMG_6642

For more info on the watch, please visit, and


Goodbye chest strap

I can’t say this enough, this technology really makes measuring your heart rate so much easier! If you happen to be a gym goer and do more bootcamp, body weight based workouts and have no need for a GPS function, check out Mio.

Get up and get moving!




Review: Mio Watch


If you know me well enough, you’d know that I am probably the most low tech person, EVER! Of course, I am talking about running gadgets and running gear.

I bought my very first pair of running shoes 2 years after running around in my “shopping-trainers” (the equivalent of Converse). And I got my first running outfit a year later.

GPS watch? Don’t even go there, I am not there yet. I own a G-Shock which tells me the time. I ONLY started using the TIMER function after being pressured by my friends who kept pestering me about my finishing time (after EVERY race!). Previously, I would just take the difference between the flag off time and the time when I arrived at the finish line. And that was it. Ask me down to the very second and I wouldn’t have been able to give you an answer (that’s what timing chips are for, right?).


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When Mio approached me to try out and review their new Mio Alpha 2, I did not hesitate. Because, why not? It was good to see effort in numbers. And your heart rate is the best way to measure effort.

Like I said before, you can fool your brain but you cannot fool your heart!

 Mio Alpha 2



Ok, this is actually THE BEST thing about Mio (to me). I own a heart rate watch that came with a chest strap. Let’s just say the chest strap has never seen the outside of the box.

I find chest straps uncomfortable – I just don’t like having a tight strap around my chest. For us women, it is even more of a hassle. We have to attempt to make the chest strap play nice with our sports bras. Too fussy!

Previously, I used a chest strap when I did the VT1 and VT2 test on a treadmill. Just when I was about to hit my max, the chest strap slipped off, and I had to hold it up against my chest to get it to continue recording my heart rate!

With Mio, I don’t have to deal with any chest straps!

How does it measure heart rate?

Mio measures real-time heartbeat with an electro-optical cell and two green LEDs. Together, they detect your pulsing volume of blood flow. This technology is also used in oximeters in hospitals.


Is it accurate?

Well, Mio Continuous Technology boasts that it is highly comparable to ECG and chest strap readings. If you are interested, you can read the study done here. It is also very accurate at high speeds and performance training with 99% EKG accuracy. You can check out the study here.

IMG_3948This was from my interval training. As you can see, the warm up was done in zones 1-3 (easy); sprinting my heart out in the red zone 5 peaks (MAX) and rest in between zones 3-4 (moderate).

I was skeptical at first but after taking it out for a spin, I found that IT WAS very accurate. I was out on my easy run and my heart rate matched exactly what it should be based on my 10KM race effort.

Keeping Tabs on Your Heart Rate Zone

As mentioned in my previous post, it is important to be training in the right heart rate zone.

The Mio Alpha 2 allows you to do JUST that. You can put in your maximum heart rate (MHR) based on what you know or you can use their formula.

For males: MHR = 214 – (0.8 x your age in years)

For females: MHR = 209 – (0.7 x your age in years)

The heart rate indicator light will flash different colours of light according to the zones that you are training in (real-time). You can choose either the 5-zone training mode or the 1-zone alert mode.

5-zone Training Mode

Light Blue – Rest

Blue – Very Light

Green – Light

Yellow – Moderate

Pink – Hard

Red – Maximum

1-zone Alert Mode

 Blue – Below Target HR Zone

Green – Within Target HR Zone

Red – Above Target HR Zone

Based on your maximum heart rate, the watch automatically sets the heart rate zones. But you can opt to customise them manually. Also, the different zones can be set based on beats per minute or as a percentage of your maximum heart rate.

If you have enabled audio alerts, it will beep whenever you switch between the different zones.

Get Connected

I pair my Mio Alpha 2 with the Mio GO app on my iPhone via the Bluetooth Smart (4.0). You can use it as a GPS device if you pair it with your phone (I don’t really bother much about the distance and pace so I have yet to try this out!). You can also pair it with your GPS watch and/or bike computer and they are compatible with a few popular fitness apps for both Android and iPhone. You can check out for more information on compatibility.


Track your progress with the Mio GO app! Training with the Puma Running Club members!

Other Features:

-It has a back-light! I cannot stress how important this is to me! I don’t know how people can survive without a back-light. I’m an evening/night runner so I love this feature. PLUS, the light comes on AUTOMATICALLY! Just position your wrist at an angle and VOILA! Or, you can double tap the screen for the light.


BIG buttons! You know how I always fail to press the buttons on my watch? Is it just me or does anyone else have this issue too? But yeah, this definitely comes in handy.

-Built in accelerometer to track distance, speed and pace without the need to connect to your external GPS device (phone, watch). However, I found that the distance was not that accurate. But I am not aiming to track my distance (I use Google Maps for that) so it doesn’t really bother me.

-Gives accurate measures of calories burned after every workout. I am not looking to lose weight but it is always good to see how many calories I managed to torch with each run!

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-Records lap time

-Up to 20 hours (workout time) of battery life. I was able to use mine for close to 2 weeks before needing to charge it again.

IMG_4091-The watch itself can store up to 25 hours of your workout, after which it will overwrite the oldest data. Sync your workouts regularly with your favourite app to track your progress!

-It has a countdown timer, repeat timer and chronograph. But I just use the timer. I like to keep things simple.

-The watch is water resistant up to 30m.

Soft and comfortable silicon strap!

-1-year warranty!

-Comes in 3 different colours (Black, Yellow, Pink!). The Black and Yellow colours have longer straps compared to the Pink (available in June!).

But it doesn’t come with a GPS function!

I have survived my whole running life without a GPS watch.

Do you really need one? Well, I would say not really. Yes, there are many benefits of having a GPS watch which can accurately track distance covered and pace (among many other things!). However, if you are seeking for improvement, having a GPS watch is not as important as having a heart rate monitor. You need to be training at the RIGHT intensity to elicit the necessary training adaptations (Read about it here).

What about judging your effort based on pace? Well, you improve overtime so how would you know that you are doing your best at that particular pace? Again, your heart knows best!

Why do you need a heart rate watch?

-Train smart by training in the right heart rate zone

-Know when to pull back, maintain or push the pace

Processed with VSCOcam with f2 presetResting Heart Rate

-Prevent fatigue and injury caused by overtraining. Your resting heart rate can give you an insight into overtraining syndrome. An elevated heart rate of more than 5bpm over several days would mean that you need to schedule in REST!

If you think the Mio Alpha 2 is a bit too big and chunky, check out the MIO Fuse!


Processed with VSCOcam with f2 presetSleek!

Mio Fuse is very much the same as Mio Alpha 2 with an added all-day activity tracking (steps, calories, distance) feature. The interface is also a bit different (swipe the screen to change modes instead of having to press any buttons). Also, instead of beeping when you switch between the heart rate zones, it vibrates! It comes in two different colours with different strap length (Aqua – shorter, Crimson – longer).

The good thing about Mio is that it works for anyone who wants to improve their fitness – whether it is performance training, aerobic conditioning, weight loss, anaerobic threshold training or just wanting to maintain general health and fitness.

Ultimately, it tracks your heart rate and your physiological response to ANY type of exercise.


Mio was kind enough to offer my readers and friends a 10% discount if you order through me with the code MIO 003!

-Mio Fuse (Crimson – longer strap & Aqua – shorter strap): RM639 (Before discount)

-Mio Alpha 2 (Yellow & Black – longer strap; Pink –  shorter strap): RM799 (Before discount)

Email the following to

  1. Code: MIO 003
  2. Full name
  3. Address (for courier, free shipping
  4. Contact number
  5. Email address
  6. Product, colour & quantity


You can drop me an email at with the above details.

Hurry! The discount is valid for 1 month from this date!

Where can you get Mio?
Connect Stores
– Fahrenheit 88, KL
– KLIA 2, Sepang
– Mid Valley Megamall, KL
– Pavilion, KL
– Sunway Pyramid, Selangor
– 1 Mon’t Kiara, KL
– Publika, KLMachines 
– IOI City Mall, Selangor
– Mid Valley, KL
– Sunway Pyramid, Selangor
– Suria KLCC, KL
– The Gardens Mall, KLMac Studio
– Bangsar Shopping Centre, KL
– Jaya Shopping Centre, Selangor
– Paradigm Mall, Selangor

– Bintang Plaza, Sarawak

The Marathon Shop
– Lot 10, KL (Coming soon)
– Sunway Pyramid, Selangor

– Gurney Plaza, PenangUrban Republic 
– Gurney Plaza, Penang

Baik Shop (Online)

If you are just getting started on your fitness journey, I highly recommend getting a heart rate monitor. We all start from somewhere. I never knew how important it was to be training in the right heart rate zone. You can learn from my rookie cookie mistake and train smart with a heart rate monitor!


If you have been training hard but have yet to see any changes, give this a go! It is good to break away from your routine and try something new!

*Drop me a comment or an email for further enquiries!*

Keep Running!

Nutrition for Runners – The Basics

Having a solid training plan is just one piece of a huge jigsaw puzzle to becoming a better runner. Many runners put in the hard work through many hours of training but when it comes to nutrition, they make careless mistakes.


Source: Foody Ideas on Pinterest

Many live by the notion that if you work hard enough, you can get away with eating whatever you want! True? Not quite. While it may be true that you may not gain a significant amount of weight, you may be compromising performance. Eating unhealthy, processed “junk” could lead to a compromised immune system (amongst others) which would derail your performance goals.

What’s #trending?

There is something about new trends and fads that keep us motivated. When our daily routine seems all too mundane, we turn to something fresh and new.

Diet and nutrition go through the same motions. One minute meat is good and carbs are bad and the next thing you know the tables turn. It is not surprising that many people actually don’t know what a healthy meal looks like because well, the rules keep changing. And I don’t blame them. The DASH diet, Weight Watchers, Atkins diet, Mayo Clinic diet, the cabbage soup diet, the South Beach diet, the TLC diet, the Mediterranean diet…… and the list goes on.

So, what should runners eat?

The problem with these diets is that some of them completely eliminate one food group or the other. While they may help you to lose some weight in the short term, they are not sustainable for the average runner.

Let’s take the DASH diet as an example. Foods that are allowed in this diet are mainly low in saturated fat, trans-fat, sodium, excess sugar and cholesterol. It is a typical heart healthy diet that should be followed by certain groups of people. However, as an athlete, you need not cut your sodium intake.

When it comes to deciding what to eat to support your daily activities including your run, there is no one size fits all. What works for one person, may not work for you.

Here is a general guide to get you started!


There are many similarities when you think about basic health, fitness and running. Of course, there are many other aspects about nutrition that can enhance performance. But for now, we will focus on eating for general health.Processed with VSCOcam with f2 presetThink about it: our diets are centered on building a strong antioxidant defence system to fight off cancer and other diseases, we eat to maintain low body fat to reduce the risk of heart diseases and diabetes.

In effect, having a strong immune system would mean that you are able to fight off oxidative stress caused by running (which may lead to muscle soreness, fatigue etc) and having a lean body composition would translate to less energy cost of movement which would enhance performance.

The Plate Guide

I like Harvard’s Healthy Eating Plate guide which is an extension of the United States Department of Agriculture (USDA’s) MyPlate guide to address a few deficiencies.

Healty Eating PlateCopyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health,, and Harvard Health Publications,


According to the Healthy Eating Plate, half of your plate should consist of fruits and vegetables. They are packed with antioxidants and anti-inflammatory properties which are good for general health because they have a protective mechanism against many chronic diseases.Processed with VSCOcam with f2 presetHalf plate of VEGES – CHECKED!

As for running performance, a strong antioxidant defence system would mean that you are able to recover from training that would otherwise place undue stress on your muscles (muscle fatigue, muscle soreness etc).

Go for:

Think of eating the RAINBOW! Go for colour and eat from a wide variety. Berries, broccoli, spinach, apples, bananas, cabbage, cauliflower, grapefruit, carrots, pumpkin, kale, tomatoes, watermelon, pineapple, mangoes, asparagus, figs, lemons……

Your mother was right, EAT YOUR VEGES.


To some runners, grains are a big part of their diet because it is the richest source of carbohydrate. They help in topping off glycogen stores just before a run. The fibre from grains also improves digestive function (to keep the tubes clear of unwanted waste) and reduces the risk of colon cancer.Processed with VSCOcam with f2 presetWholewheat chocolate pancakes! Eating healthy can be yummy too!

Go for:

Think “whole” and “brown” (No, not that! Ewwww!). This includes brown rice, whole wheat pasta, wholemeal bread, oats, quinoa, barley……

Compared to their “white” counterparts, whole grains offer more vitamins, minerals and fibre. Also, they are digested more slowly and keep you feeling fuller for longer. This prevents the unwanted insulin spike and blood sugar crash that would otherwise occur when consuming more refined grains (white rice, white bread etc).


This can either be from plant or animal sources. Protein is essential to everyone and especially to runners as you need the materials to repair/build up muscle tissue that has been broken down/damaged.


Go for:

Lean meats (fish, chicken, turkey), legumes, beans, seeds……

Some meats are better than others as they contain less saturated fat and more unsaturated fat. Avoid meats that are processed, high in trans-fat and saturated fats which can increase LDL cholesterol levels.

Opt to eat cold water fish such as salmon, herring or mackerel. They contain omega-3 fats (EPA and DHA) that are found in animals. These fats significantly reduce the risk of heart diseases. They are also thought to improve cardiac efficiency during exercise which would translate to better running performance.

A dash of Plant Oils

Healthy vegetable oils are among the best plant base sources of healthy fats. They are antioxidant rich and offer essential omega-3 polyunsaturated fats that support cardiovascular and nervous system function.

Go for:

Plant oils from nuts, seeds, olive, canola, soy, sunflower, flaxseeds……

IMG_0767Avocados also offer a rich source of healthy fats!

Drink Up!

Hydration is a big part of running. When you run (especially on a hot day), you lose significant amounts of water. Water needs to be replaced to bring the body temperatures back to optimal conditions.Processed with VSCOcam with f2 presetFruit infused water! Great way to rehydrate post-run!

Go for:

WATER, coffee or tea.

Water would be your best bet. Avoid isotonic drinks that contain too much sugar unless you have been out running for over 2 hours. Most of the time, these drinks add more empty calories and sugar which are the major causes of obesity. Coffee has been known to give you a mental boost, improve mental alertness and reduce a runner’s perception of effort. Drink a cuppa just before you head out for your run! Tea offers many antioxidant properties and is also relaxing to take just before bed.


This is the best part about Harvard’s Healthy Eating Plate! I like how they incorporate any form of activity to complete the healthy living picture. When it comes to diet and exercise, there needs to be a balance. Having one or the other would not lead to a healthy lifestyle. Similarly, runners who train hard but fail to eat well will not be able to perform to the best of their abilities.


Staying active is also a big part of weight control. The CDC recommends 150 minutes of moderate aerobic activity per week or 75 minutes a week of vigorous activity. Also, it is important to incorporate 2/3 days per week of muscle strengthening exercises. These simple steps will help you to achieve fitness and maintain a lean body mass.

Runners will not have a problem moving but most of the time, they neglect strength training. Remember to throw in a few strength training sessions to maintain muscle mass which can lead to an overall increase in metabolism.

*Stay away from processed and fried foods!

*Currently working on a Ebook incorporating STRENGTH training and RUNNING! Stay tuned!*