Tag Archives: fun

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#AdeleWFOTW – Loh Voon Ying

#AdeleWFOTWWomen Feature Of The Week!

Anybody remember that hashtag? Yeah, I totally killed it. But I intend to bring it back! YAY!

I think I should change it to #AdeleWFOTMWomen Feature Of The Month!


So anyway, this month we have Loh Voon Ying! I actually engaged her a LOOOOONGGGG time ago, the first few on my list!

But, I totally messed it up and that was why I didn’t manage to publish it. But it is NEVER too late to feature this special girl.

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Voon Ying is a very humble, low key runner. But she’s no stranger in the running community.

When I first started running competitively, her name kept popping up everywhere. Everyone was just talking about her! To be honest, I was afraid of her because we hadn’t met before. We didn’t manage to cross paths until a few months later. I

was star struck when I finally got to meet her. She’s soft spoken, kind and super down to earth!

Read on to find out more about her:

1. How long have you been running?

12 years since 2005.

2. How did you get into running?

I started running to stay fit.

I decided to lace up my shoes and step out of the door during my teenage years, the time when a girl starts to care about her physical appearance. Girls are usually always worried about being fat even if they’re actually skinny.

It was hard at first. But fortunately, I had my brother and uncles (all of them experienced in running) as my coaches when I was new, so it became easier over time. I walked/ran, kept the distance short, took it slow and didn’t overdo it in the early days. I learnt a lot of running tips and got a lot of fitness guide from them. They play an important role in my running journey.

Running started as a way for me to stay fit, but now I run because I want to, it’s turned to a habit. Sometimes, I just enjoy feeling alone, feeling the wind, and feeling the heart beating, the panting and sweating! That’s what’s so incredible about running.

3. Do you join any running groups? If yes, which running group?

I joined Cari Runners in 2012, and officially Pacemakers on the 1st of August 2014 after being invited by Captain Ronnie. He has been a very helpful figure in my running journey.

19238672_1614652988546132_1367626231_oPAR 13 – I missed this race last year due to injury. Special thanks to Teck Wai for arranging everything!

4. Your profession:

Photoshop editor and admin staff.

5. How do you juggle work and running?

I’ll try to get on the road 3 days a week. If I plan to jog but unfortunately have to work overtime, I will surf Facebook less the night before and set early morning alarms the next day to get up and run.

6. Do you have a training schedule? What is it like?

I don’t have a running schedule. Usually plans that I’ve made for running don’t work out, either because of external factors or my weak determination (lol). So instead, I’ve just let it be flexible and try to run whenever I can with at least one tempo run per week.

7. Who do you usually train/run with?

Train with my bro but mostly solo.

8. Which was the most memorable race event and why!

Memorable race would be Larian Gegar Half Marathon 2015 where I injured myself. ☹

Lesson: Always pay full attention during a race, even if the race venue is very familiar to you. Never be careless!

And Twincity Marathon 2014 too, my very 1st sub 4 marathon. The thrill of crossing the finish line. You will learn that you are tougher than you ever give yourself credit for. I found out that I could go further than I once thought.

19389572_1614654168546014_1026890805_nMy Healthy Run – Finally managed to run 5 min/km (post injury)!

9.Favourite distance:

Half Marathon!

10. Who is your inspiration?

My brother Loh Voon Leong! He made me the runner I am today. You are the beginning of my running journey. 一切由你开始。19340080_1614624911882273_1221442525_oThe Loh siblings winning at the Raub Village Run – 13th May 2017!

11. Fav running quote:

“Everyone is an athlete. But some of us are training, and some of us are not.” -Dr. George Sheehan


Thanks Voon Ying!

I LOVE that last quote! Well said!

Running is for EVERYONE!

If you’ve been thinking of running, here’s the cue to get started!

My top tip is to GET A GROUP! FIND a bunch of CRAZY runners and ENJOY THE JOURNEY!

xxxx

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Tough Mudder Sydney 2016

Pre-Tough Mudder

Flashback to the start of the semester (March/April), Luke and I were talking about taking on the TOUGH MUDDER OCR. Well, it was more of a challenge for me than for Luke. It would have been my first obstacle race and his 3rd. We continued talking about it for a few weeks but then we left it, mostly because of the cost (plus it was close to exams. I do not want to be smashed before my exams).

Fast-forward 2 months out from the race and they had a flash sale! Always keen when there’s a sale (The Asian in me is STRONG)! Luke took the initiative by setting up a FLO team. After more talk/considerations etc, we finally managed to form a committed TEAM of CRAZIES FLOBIES– Adele, Chris, Luke, Ross and Taylor (and Hannah, ish)!

With the buzz of uni/classes/work/life, we managed to schedule 3 training sessions together (big achievement!). I was in charge of turning everyone (and myself) into OCR pros (having no experience whatsoever) in less than 2 months. From what I roughly know about the course, obstacles, the event and the terrain, I came up with a few drills and bootcamp style training sessions.


 

TM Training 1.0

Agility Drills + Partner Bootcamp Style Circuit Workouts:IMG_6095 IMG_6094Sunny day!

Processed with VSCO with f2 presetThis was where Hannah made her one and only special guest appearance! <3

TM Training 2.0

Agility Drills + Partner Name-Game Full Body Workout:

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TM Training 3.0

Full Body Circuit with Weights:

IMG_7770As you can see, I was having a lot of fun watching from the sidelines. IMG_7771GET BACK TO WORK, PHIL!

Phil was just there for a good workout.IMG_7791 Looking good. :)


THE REAL DEAL – TOUGH MUDDER 2016!

8:00am – The plan was to LEAVE at 8am sharp. Obviously, that didn’t happen. Processed with VSCO with f2 preset

8:20am – Left Flo! Not too shabby, just 20 mins behind our scheduled departure time. I had Amy’s Grains for breakfast before we left. FUEL!

8:25amCOFFEE STOP! A must! #Priorities Processed with VSCO with f2 preset

1.5 hours of travel and jamming our way into Glenworth Valley.

Processed with VSCO with f2 presetMaking good use of our time.

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10-ish am – Arrival. Registered. Loaded up on protein bars. Put our bibs on. Toilet break. Sorted out our gear. DCIM102GOPRO

GROUP PHOTO! DCIM102GOPROIT WAS DRIZZLING throughout!

Processed with VSCO with f2 presetPre-race – Nice and clean.

11:15am – Group warm up session by the TM team. It was fun with the music blasting and a lot of jumping! It prepared both our minds and our bodies. Our muscles were warmed up and ready to FIRE!

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Then, we had the motivational speech because they decided that we needed MORE motivation. We made a pledge to help one another AND not race ahead (this was when the guys turned to look at me. HAHAHAHHA! What?). But no, I was not there to race.DCIM102GOPRO

Heading towards the starting line.

11:30am – 2:30pm ish

We started off nice and chill with a slow jog.

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Obstacles:

QUAGMIRE

The first challenge. It wasn’t Tough MUDder for nothing. This obstacle required jumping into a pool of MUD and climbing up mud walls. Nothing too difficult, just VERY muddy, slippery and smelly. The challenge (for me) was to NOT get mud into my eyes or ears.

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BIRTH CANAL

One of my favourite obstacles! I guess this is how “being born” feels like. We basically had to crawl through “canals” filled with water that were just inches off the ground. You’d have to face plant the muddy ground and squeeze your way through the gravel to get to the other side.

14682125_1111328515589390_3357340880152960040_oThe canals were SO heavy.

SKIDMARKED

The challenge was getting over the wooden board.

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Ross went up first while Luke stayed behind to haul the rest of us up and over! TEAMWORK!

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Things started to slow down. People were building up and we spent quite a bit of time waiting and queuing up. I was starting to feel COLD. It was drizzling when we started and for most part of the race. To keep warm, I had to sprint between obstacles. Ross and Luke were with me; and Taylor with Chris. We were able to catch our breath at every obstacle, which was good. Super fun!

KISS OF MUD 2.0

Oh yes, MORE MUD! Crawling through mud and mini mud bumps under barbwire.

14712832_1111329535589288_1740244761406289025_oI had fun sliding over the mud on my belly.

DEVILS BEARD

This obstacle was pretty redundant. We had to maneuver under a huge heavy netting. All I had to do was walk through because all the guys were holding it up and I couldn’t even reach to touch the net. HAHAHHAAHAHAH! #shortpeopleproblems

BERLIN WALLS

The typical wall climbs you find at bootcamps.

14682064_1109637685758473_5325999636765279261_oI enjoyed running through the muddy trails!

CLIFFHANGER

Right before this challenge, Chris jinxed himself into a not-so-glam fall in front of a crowd. TOO FUNNY! He burst out laughing too.

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Cliffhanger was all about hiking and climbing up a steep terrain. What goes up must come down. Being able to run downhill after was the BEST PART!

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Mineshafted was fun and easy. We had to slide through a tube tunnel into a pool of muddy water, walk across and climb up on the other side.

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RIVER ROPES

RIVER CROSSING! We had to swim across the icy cold river. Swimming was not an issue. The problem was that I had contact lenses and I had to keep my head out of the water.

When I saw that 6 footers just had their heads popping out of the water, it only meant one thing – DEEP! I had to tread the whole way through which was quite exhausting. When I reached the end of it, there was a mini queue to get onto the wooden ladder, which meant MORE treading. GAH! But it was all good, managed to keep my head out!

After that, we had a choice of running on dry land or taking the road less travelledmud, mud and MORE MUD! Ross and I went all out, splashing through the mud. We decided that we didn’t come all the way to run on non muddy grounds.

There was a water + fuel station right before the next obstacle. We stopped while waiting for the rest. Luke went missing for a bit. We were deciding between waiting and pressing on, because we weren’t sure if he went ahead without us! Thankfully, we saw his signature sprint from afar. The team was complete once again! WHOOP!

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This was probably the most challenging obstacle! We had to build a human pyramid to reach the top.

We decided that Ross would form the base but he could not get a good grip as the ground was too muddy and slippery. He managed to push Luke all the way up, with the help of other people at the top. Taylor and I had a bit of trouble because we were not tall enough to reach the hands of the people at the top! Just then, a group was forming a pyramid beside us. We gracefully climbed all over them to the top (with permission)! I was stepping on this guy’s arm, shoulder and possibly his head!

I slipped on my first attempt. Crashing all the way down was not glam, IT HURT! Thankfully, I managed on my second attempt, once again stepping all over other people. THANK YOU!

We could not have made it up without the help of other people! We stayed back to help, before moving on.

MUD MILE

The mud mile was basically just that, A MILE OF MUD! More splashing, slipping and sliding our way through the mud.

THE BLOCKNESS MONSTER14691373_1111331622255746_2594450240580707289_o

After getting all muddy in the mud mile, it was time to clean off at the BLOCKNESS MONSTER! Another favourite, probably the best of all!

Nothing but teamwork and a lil technique needed to get over the blocks. I failed so badly at my first attempt, not turning my body and crashing head first into the water! The first thing I did was CLOSE MY EYES (SAVE THE CONTACT LENSES!). The next thing that came to my mind was EWWW MUDDY WATER! I was doing a good job keeping my head out of the mud and dirty water, until this one!

Taylor and I just cruised over till the end while the boys stuck around to help out. They had a REALLY good time rolling the blocks.

EVEREST 2.014700899_1111330472255861_7817288046232965196_oAh, the famous ramp at most OCRs! It was SO FUN watching other people running up + crashing down. Quite entertaining! Luke and Ross went for the big run while we (Taylor, Chris and I) stuck with the ropes.

14711634_1111427488912826_6417431587161391283_oWe did not realize that Everest was our last challenge! We were pretty bummed when we found out we were running towards the finish line! I guess the adrenaline was still pumping! Oh well!

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IMG_9713We proceeded to enjoy our post race ICE COLD CIDERS! SO GOOD! We didn’t bother taking a shower because the queue was just massive. We hung around for a bit to dry off and to TAKE ALL THE PROTEIN BARS! SO SO SO GOOD!

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Processed with VSCO with f2 presetThanks to the crazy bunch, it was a FUN + SATISFYING + SUCCESSFUL + MUDDY + INJURY FREE OCR! Very memorable first overseas race and OCR. <3

*Taylor was the real champ. She had work that night AND the following morning.*

I’ll definitely come back for more. We are already planning for 2017! YESSSSSS!

IMG_9879 There’s the good and then there’s the UGLY! Sustained cuts and bruises.


Stats with the Garmin Fenix 3 HR

Honestly, I did not know how well the Garmin would perform in an OCR. Will it fall apart? Will the mud get into it? It was a risk I was willing to take. And it did not disappoint! It held up throughout the race. IMG_1197

This is what I love about it – being able to track where you’ve been on the map.

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ELEVATION!FullSizeRender_2

Heart rate zones. Ok, looks like I didn’t push hard enough.


*ALL TOUGH MUDDER COURSE PICS ARE FROM THEIR FACEBOOK PAGE!*

Useful links:

http://www.aeco.com.my/

https://www.facebook.com/GarminMalaysia/?fref=ts

http://www.reviews.com/fitness-tracker/

SHOPBACK

Online Shopping with ShopBack (and getting your CASH back!)

WOOHOO! DONE with the first semester of my Masters in Nutrition and Dietetics. Bring on the holidays! I have no idea what to do with all of this FREEDOM. Ok, jokes. I have many things planned! Can’t wait!


Ok, so I’ve been doing quite a bit of online shopping (as always!). When am I NOT shopping?!

…and I stumbled upon ShopBack.

 What is ShopBack?

ShopBack is basically a cashback website where you LITERALLY get cash back when you click through to their partner merchants from their website. Arrghhhh! I wish I knew about ShopBack earlier because I have spent quite a bit from their partner merchants like Lazada Malaysia. My current phone cases are from there!

Of course, I had to test if ShopBack was legit. Timing was perfect because I needed a laptop case for my new baby Mac. Even if I didn’t get my money back, it wouldn’t be a loss at my end.


Here’s what I did:

Step 1: Go to https://www.shopback.my

Step 2: Click on their merchants (TaoBao, Groupon, Foodpanda etc). In my case, it was Lazada Malaysia. You can also get cash rebates when you book your next overseas trip through AirAsiaGo, Agoda, Expedia etc. But I have yet to do that!

Step 3: BUY ERRRRRTHING!

Step 4: After making your payment, the cashback is credited to your ShopBack account. You can then cash it out into your bank account. Oh yes, real cash!

Step 5: SPEND your cashbacks… jokes. You can do whatever you want with the “extra” money. You’ll also have access to discount and voucher codes (Lazada). , and the BEST DEALS!

SHOPBACKSorry, this photo does not do this product justice! ><

If you’re wondering, I did get my cashback. 😉

All the best deals are here!

You can thank me later. 😉

 

 

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Staying Active on Vacay

I am back! Phew, CRAZY few weeks. We’re talking about endless assignments, presentations, studies, work, chores, sleepless nights and some running + strength training.

Final week of class before the exams and then SEM BREAK! So keen for it to be over! 😉

How is everyone else? :)


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Anyway! This post is on how to stay active when you’re on a vacay (speaking of which, I need a vacay!):

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Are you a routine junkie? Workout junkie? Vacay junkie?

*ME!*


The thing about being a routine junkie is that going on a vacay will potentially ruin it. I must admit, I get a little anxious about that! I am all about routines.


I’m here to talk about BALANCE: Not completely throwing your routine out the window but also not sticking to it like a junkie

It is not always easy to find a gym or a safe place to run (depends on where you go). So that might make it more difficult to get your usual workout in. If sticking to your routine stresses you out, what you need to do is throw THAT out the window. But not the working out part.


Staying ACTIVE on vacay:

1. EXPLORE

You’re on vacation! Take this time to get out there and EXPLORE the new city/place. Take it as an adventure.

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The best way to explore: WALKING/RUNNING/JOGGING

You get the best of both worlds: A chance to explore AND get your workout in!Processed with VSCOcam with f2 preset

My Garmin FR235 has been my best friend! It makes working out SO EASY! Just PRESS and GO! So fun to look at the stats after, even if it was just a walk in the park. :)

2. Free and Easy

It is always good to have a PLAN but if you’re like me and you get upset if you don’t get to stick to your schedule/plan, get rid of that!

I tend to have an “all or nothing” approach. If I fail to stick to my plan, I’d do NOTHING at all. I try to balance between having a plan and being okay if I don’t adhere to it.

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Take it easy and go with what you have. If you have time, GO! If not, CHILL… with coffee! Your body probably needs the rest.

3. MIX IT UP!

I like running, but it is not always convenient to do so.

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Get creative. Do a short HIIT workout/sprints that can be done anywhere! Anything that will get your heart rate up. Set your alarm, get up to catch the sunrise and WORKOUT! I LOVE that fresh feeling after my workout. If you’re the same, then just do it!

Trust me, it will be worth it!

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Example:

4 rounds of:

-Pulse jump squats x20

-Cross mountain climbers x20

-Elevated Push ups x20

-Leg raises x20

1:30 min break

4 rounds of:

-Burpees x15

-Tricep dips x20

-Russian Twists x40

-Jack Knives x20

REPEAT x2!

4. To GO GET FOOD!IMG_3092

OH YEAH! The best kind of workout/activity is going to get FOOD! Walk/run/cycle to your favourite breakfast/brunch/coffee/ice cream place!

Explore local cuisines!FullSizeRender_1I earned my ice cream!

5. Try a NEW sport/activity

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Cycling is a fun way to explore a new place! I don’t normally cycle, so this was something “new” to me.

IMG_2402Triathlete in the making. hahahhhahahhaha. JOKES!

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Go on a hike! Walking/hiking is so good for you. My favourite aerobic workout! Get your heart pumping with a few inclines/climbs. Trust me, your heart will thank you for it. :)

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Soak in your surroundings. God NEVER fails to amaze me. His creations are breathtaking.

DCIM102GOPROSnorkeling. Swimming. Underwater fun! There are SO many ways to stay active!

DCIM102GOPROJust. AWESOME.

<3

Enjoy your next vacay + getting your heart rate up!

PS: If you happen to be planning your next trip, check out HotelsCombined to help you find and make the best accommodation decisions + great deals!

For more info on my Garmin FR235 or any other models, check out http://www.aeco.com.my or like their FB page !

Do let me know if you’re interested in any of the models. 😉

Cheers!

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Feature: The Ultimate Running Programme

Don’t forget your heart, the most important muscle!


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Special thanks to Axtrosports for this feature! Click here for the FULL ARTICLE. This is just my part on running. ENJOY!


 

We are grateful to have Adele Wong from www.adeleruns.com to share with us a surefire way to whip your heart into shape.

Why Run?

Running is a great workout that can be your staple-go-to healthy activity or thrown in to complement other training regimes that you might have. Running boasts many health benefits, including improving the cardiovascular system (heart, lungs, vessels), strengthens bones, lowers cholesterol levels, releases stress, increases metabolism and helps with weight loss!IMG_4966

If you’re just starting out, your main focus should be on consistency. Commit to a few days of running a week and make it sustainable by picking your preferred time and place.

Week 1-4

The focus for these weeks would be to make running a habit and to build a strong base for more structured workouts.

You can start by running 25-30 minutes, 3 times a week. Monitor how you feel after each run. When 30 minutes becomes too comfortable, you can add 5-10minutes and eventually, being able to run for 50-60 minutes with ease.

At this stage, you can forget about distance and pace. Instead, focus on how you feel. On a scale of 0-100%, you should be running at 70-80% of your effort. Don’t worry, you will get a better gauge of how you feel when you start to run a little more!

Week 4 Onwards

Once you get stronger with a good base, you can spice up your running regime by adding some “fun” and structured workouts. This is where you can work on developing speed and endurance.10356340_10204293752563578_8230519310562349253_n

 

Let’s talk about adding interval training to your running routine. Without getting too technical, interval training is alternating between bouts of high intensity effort and low intensity effort. The duration, recovery time and effort level of each bout depends highly on which physiological system (cardiovascular, muscle strength, nervous system, anaerobic system etc) you want to work on.

Some Great Routines

Short Sprints

10 x 100m sprints with 2-3 mins of recoveryIMG_1446

As you get fitter, work on increasing reps and distance up to 200m. Keep your running time to less than 1 minute.

Hill Sprints

10 x 30 seconds up a steep hill with a jog down for recoveryIMG_2065

As with short sprints, work on increasing reps.

*Short sprints and hill sprints stimulate the nervous system and works on strengthening your muscles.

Long Hill Repeats

8-10 x 60-90 seconds up a gradual incline with a jog down for recovery

IMG_2092Work on increasing reps.

This workout works on muscle fibres that are needed in middle distance running (1km-10km).

Other Routines

6-8 x 400m with 2-5 minutes of recovery (@ mile pace)

4-6 x 600m with 2-5 minutes of recoveryIMG_1448

1 km @ 5km pace | 3-5 x 800m with 2-5 minutes of recovery (10km pace) | 1km @ 5km pace

5 x 1km with 3-5 minutes of recovery

2 minutes x 6 with 2 minutes of recovery

10 x 30 seconds with 30 seconds of recovery

The combinations are endless! You can even do a combination of 5 x 1km finishing with 5 x 400m or 3 sets of 100m, 200m, 300, 400m, 300m, 200m, 100m. As mentioned previously, the effort, duration and recovery time depends on which physiological system you intend to work on.

In general, if you want to work on:

Improving the pace over longer distances (speed endurance): the recovery interval can slowly be shorten/equal to the running time

Getting used to the increased pace by stimulating the nervous system: 3-5 minutes of recovery depending on the length of running time

Anaerobic system: the recovery time should be twice the amount of running time to allow for full recovery and anaerobic products to be cleared.

Try adding any 1 of these structured running workouts once a week on top of your usual 3-5 days of easy running. As your body gets used to the stress of heavier workouts, you can start adding 2 structured workouts a week!

Running is so versatile! Mix it up and have some fun!