Tag Archives: motivation

#AdeleWFOTM – Melissa Lim

This month we have Melissa Lim! She’s no stranger to the running scene in Malaysia. A strong contender in the sport with true passion and grit!

She was recently down with dengue (urgh! THE WORST!) and had her fair share of struggles with trying to run strong again. BUT this girl ain’t giving up! You can read more about it here.

Read on to find out more about her! Psssst, you might pick up some REALLY good tips along the way. 😉 ENJOY!

1. How long have you been running?

I’ve been running for the longest time. I loved running because of the solitude it provides me. I started getting a bit more or a lot more obsessed with running back in 2015. Prior to 2015, I had no idea what distance and pacing were. I just ran 30 minutes everyday, 4-5 times a week.

2. How did you get into running?

So, my parents decided it was a great idea for me to hike up Mount Kinabalu when I was 13. And, of course they never failed to remind me that I can’t be the reason they can’t make it to the top! So everyday come 5:30pm, I was locked slash kicked out of the house – forced to go on my daily jogs (I kid you not)!

Well, at first I dreaded every run. Then, I grew to really like it.

Oh, and of course there’s the fact that I love to eat and I don’t want to be fat. So that pretty much kept me going.

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

Nopes.

4. Your profession:

My background is Law but I’m currently the Content & Marketing field.

5. How do you juggle work and running?

I run in the evenings after work and try to do my long runs over the weekend. It’s just much easier for me than to wake up early in the mornings. I’m totally not a morning person. But if I have to miss a run, I don’t sweat it. It’s just an extra rest day for me.

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

My training has always been 2 speed works a week, one long run on the weekend and the rest are just recovery runs in between. Sometimes I try to throw in a trail run as well but they mostly turn out to be hikes, not really runs per se.

7. Who do you usually train/run with?

I usually run alone. But, the long runs I would do with the boyfriend. Sometimes when he is feeling nice (most of the time) he would do the trails with me. When he isn’t very nice, he ditches me because I’m too slow.

8. What keeps you going?

I think it’s really the passion for running. I like the exhilaration and satisfaction I get to feel when I finish a race. Every race is different. I think of different things. I tell myself different things to get me through. Sometimes it’s that cake I’m going to treat myself to.

I think about this alot though. It’s a marathon. It’s supposed to be tough. Everyone else is suffering just the same. It’s who is stronger and can push through that deserves to win. If I can’t even muster up the strength to hold on and push through, I don’t deserve it. Someone else does.

9. Which was your most memorable race event and why:

I think what was memorable was not the race itself but the bulk of the training I had put into leading up to probably my biggest race – SCKLM 2016. I started training for SCKLM 6 weeks prior so it was a crash course for me. I had never embraced the concept of long runs before my crash course.

I remember my very first long run I did which was 16km during the final SCKLM running clinic. I remember all the long runs I had to do. I remember all the things I told myself when I wanted to give up during the long runs. I remember telling myself that I needed to train hard to race easy. Running up hills, I remember telling myself, what goes up must come down! I remember waking up early (6am is really early by my standards) to go out for my long runs. I remember my very first 30km race I had to do in anticipation of SCKLM. And most importantly I remember my then-not-yet boyfriend being there for me, through every long run. The entire process was really memorable for me.

10. Greatest achievement so far:

This year I joined the TMBT 50km race. It’s a trail race and arguably the most beautiful and most brutal trail race in Malaysia. It’s tough. I managed to cheat my cousins into doing the race. It was great – to complete it myself and watch them complete it. It took them 16 hours, but from that race, we all had a great story to tell. And, maybe, just maybe, they are starting to like this running thing as well because we’re doing Rinjani Ultra next year together.

11. Favourite distance:

I think I just enjoy running in general – whether it’s a fast 3km or the half marathon, or even the marathon distance. I think I do enjoy the longer distances abit more. I think it’s because it is long and there is that possibility that I would not be able to go the distance and complete the race. Anything could happen. So, when I finish, it’s really an overwhelming feeling.

12. Your inspiration:

I’m a Galen Rupp fan.

13. Any advice for runners who are stuck in a rut?

Don’t give up easily. Everyone struggles as well. It’s the people who are able to keep themselves together, keep going on, persevere and not give up – these are the people that, at end of the day, really deserve that win. And, so can you. Don’t let one bad day, or one busy week throw you off course. Running is a gift, enjoy it!

14. Your take on nutrition:

I love food. Although I try very hard to be healthy. I’m normally very good in the beginning of the day. Sometimes I’m able to last till dinner, but I normally have a snack after dinner which could be crisp or ice-cream or cake. So I normally end my day quite unhealthily. Like I really can’t resist a good cake. I’m still working on it, this trying to be healthy thing. I believe – everything in moderation, even cakes, nasi lemak and icecream. I always have my fair share.

I must say that I totally agree on the nutrition part. 😉 You had me at CRISP, ICE CREAM and CAKE!

GAH! Isn’t she inspiring? I hope you were able to take home a few key messages from Mel – passion, hard work, discipline, gratitude, never-give-up attitude, work on nutrition and enjoy that dessert (in moderation)!

xx

#AdeleWFOTM – Kartini

This month we have ultra marathonerKartini!


I got to know Kartini personally through the Puma Running Club. It has been great watching her running journey! I truly admire her determination, discipline and passion for running!

Read on to find out more about this girl and how she gives back to the running community!

My 1st Ultra at Pink50 2015 – 60km in 8:06


  1. What’s your fav sport/event?

    Running because I don’t know how to cycle or swim (Phobia from a childhood incident)!

  2. How long have you been running?

    Exactly 5 years this month!

  3. How did you start?

    Actually, I hated running. It all started back in 2012 when I managed to register for 10KM We Run KL (I was on my comp and iPad for over 2 hrs to secure a slot!).

  4. Do you join any groups/community? If yes, which group?

    I am a MURA member (Malaysian Ultra Running Assosiation) and I do join a few other running clubs for their weekly training sessions (eg. SARC, KyserunKrew, Puma Night Running Club, Run89Crew)

    Malaysian participants at The 16th International Jeju Ultramarathon Race 2017

  5. Your profession:

    Administrative and accounts manager.

  6. How do you juggle work and running?

    Well, there is a saying that when you do what you love and love what you do, you will find a way to make it work. Work is my priority but I’ll try to follow my schedule, and rest when my body needs to.  After my injury, I learned how to listen to my body!

    My very 1st solo #runcation trip at Laguna Phuket International Marathon 2015 – 4:32

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

    Yes I do. It looks something like this:

    Weekdays (afterwork): Easy/Tempo/Speedwork/Cross training

    Weekend: LSD/Hill training/Running Events

    Rest: 2-3 days a week

  8. Who do you usually train with?

    I usually train with my running buddies (running crew) and sometimes just myself.

  9. Have you ever had injuries? How did you cope?

    Yes, I suffered a major one last year. It was a week before SCKLM 2016. This event was meant to be my sub 4 mission and I was working really hard for it. At first, I couldn’t accept it. I kept running, hoping it will get better. I was wrong. Things got worse and I was more frustrated. I decided to take a break from running until I recovered.

    Bali Marathon 2015 – 4:16

    Making a comeback is a whole different story. It is tough but I will never give up!

  10. Which was the most memorable event and why!

    To be honest, I love all of them (even the ones where I got injured, DNS or DNF…hahaha).  Every event has its own story regardless of the distance. But Borneo International Marathon would always be my fav event since 2014 (I skipped this year due to my injury). This event was where I completed my first full marathon (in 2014) and my parents were there to witness. Last year, I also managed to smash my full marathon PB (Personal Best), securing 3rd place in the Women’s Open category.

    My fav moment at Borneo International Marathon 2016 with my loyal supporters #myfamily – 4:06

  11. You have done quite a few ultramathons. Tell us, what do you think about when you are running an ultra?

    The rewards (FOOD!) after I cross the finish line (the BIGGEST motivation) and the lil voice in my head – “What did I get myself into? Is this going to be the last one? I will never register for an ultra marathon ever again! #insaf”.

    Of course, that’s a lie (haha!). I’ve already signed up for 2 ultra marathons – one in 2 weeks and the other in December 2017.

  12. Favourite distance: 42.195km (26 full marathons since May 2014 and 9 ultra marathons).

  13. My take on volunteering as a crew member and pacer for running events, and giving back to the running community:
    Being selected to be an official pacer is another dream come true. It’s fun but it’s not as easy as you think. As much as I want to see some improvement in my running journey, helping fellow runners to achieve their goal by pacing them and sharing some experience or tips about running is another satisfaction. A fellow pacer said this in his blog – “Nothing more rewarding than a handshake or a thank you from the runners after crossing the finishing line, knowing that you played a role in bringing them home, whether it is the entire course or partially.”#givingbacktorunningcommunity – Official Pacer
     
    Volunteering or being part of the crew for running events is fun too… in a different way. HAHA! I remember when I was assigned to be at one of the water stations 2km before the finish line. We came in early in the morning to set up the station, cheer for the runners and leaving the race village only after the job was done. It is tiring but the experience was priceless. I encourage you guys to give it a try! GOOD LUCK AND HAVE FUN!
     

Kartini is not only someone who RUNS but she also gives back to the running community! Definitely a fine example for us all. This is a COMMUNITY. We are STRONGER TOGETHER.

Let’s continue to support each other in our own special way! Thank you, Kartini, for sharing!

All the best in your running journey! KEEP IT UP GIRL!

#AdeleWFOTM – Allison Yee

This month’s feature goes to Allison Yee!

AYY

If you’re into TRI, you’d definitely know this girl! We have not actually met in person but we’re connected via social media (THANK YOU SOCIAL MEDIA!).

She’s the definition of someone who works really hard and has earned all her podium finishes! Read on to find out a lil more about her!


 

1. What’s your main sport?

My main sport is running but I started cycling and swimming too. Now, I am into triathlons.

2. How did you get into it?

I was influenced by my triathlete friends and my boyfriend who is also a triathlete! I remember going into a bike shop alone in my hometown, Kuantan, bought a roadbike for myself and joined the local cycling group. I took it as part of my training to become a triathlete.

3. Do you join any groups (running grp, tri grp, cycling grp etc)? If yes, which group?

Yup! M3X for Triathlon; P2K and Team NATO for cycling.

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4. Your profession:

Student. Currently studying in UPM.

5. How do you juggle work/studies and your sport?

Tough question! It was hard at first. I was tired all the time. But as time went by, my body started to adapt. Definitely requires discipline and consistency.

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

Yes, I do! It is very important when you’re still a student. I will have my run or swim in the morning before class, or after depending on my schedule. Tuesday night I will have my spinning class and Thursday night will be my night ride with Team NATO at Putrajaya. Weekends are usually for longer training sessions, either a long ride or doing all 3 with relatively shorter mileage.

7. Who do you usually train with?

Usually with my boyfriend when I am in my hometown, or with my good friends – Irene, Barry and Yoshi. I also train with local cycling teams like Team NATO and P2K and sometimes, I join tri clubs too!

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

National Triathlon Championship in Putrajaya and the SEA games selection.

It was my first Elite race! Very nerve wrecking and intense as I raced with the top athletes in Malaysia.

AY

9. What keeps you going?

The joy in doing swim, bike and run. Also, the people I train and race with.

10. Favourite event:

Port Dickson International Triathlon.

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11. Your inspiration:

I do not have an exact inspiration but what I believe is to bring out the best of myself in this sport, and be humble in what you do and achieve. Share more and you’ll learn more too!

12. Any advice for ppl who want to do what you are doing?

Ya! If you’re already an active person, great! Don’t shy away from this sport because of the commitment required in training. For the ladies, don’t be afraid to have a sun-kissed skin! Those tan lines from your swimsuit, tri-suit, cycling jersey and bib, running shorts etc are what you should be proud of!

AY1

For beginners, just take every step slowly and don’t forget to recover well after every tough training session. Sometimes, doing too much too soon will give you unwanted injuries! Plus, it will get in the way of your training sessions.


Very wise words from Allison! Don’t be afraid to give TRI a try! And don’t forget to start SLOW! 😉

Thanks so much for your time, Allison! All the best and continue to give your best in all that you do!

xoxo

#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

Hit a Plateau? Here’s WHY!

Do these sound familiar?

-Working out but not seeing any changes?

-Not getting anything out of your fitness regime?

-Not losing/gaining weight?

-Bored?

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If they do, you’ve probably hit a fitness plateau.

First off, YOU are NOT alone! We all struggle to find that ultimate BALANCE – eating well + training right to reap the max benefits.

I’ve hit a few plateaus throughout my fitness journey. But I also remember the times where I’ve seen significant changes. Those happened when there were drastic changes in my nutrition and workouts.

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Stress and shock will force your body to change. Remember the changes you saw when you first started working out? You probably saw HUGE changes in the first 3 months. That’s because you went from sedentary to active, the kind of shock that your body was not accustomed to. And then something amazing (or not) happened, ADAPTATION. Your body adapted to the stress (and your new lifestyle) and the only way to continue to see change is to WORK HARDER (new stress)!

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Aside from doing the “physical work”, your body is like a MACHINE that needs the RIGHT FUEL. There is SO much information out there about workouts and foods to eat.

BUT in order for any of those information to make sense to your body, you need to know YOU.


 Let’s talk metabolism

Metabolism is basically ALL of the chemical processes that goes on in your body to keep you alive.

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Anabolism – making stuff (cells, tissue, muscle etc)

Catabolism – breaking stuff (for energy)

Putting it into VERY simple terms, these two processes ultimately affect your fitness, physique and weight.

Understanding YOUR OWN body will help you beat plateaus. We need to tune into our own body ques.IMG_0897

The tricky bit is that we all have VERY DIFFERENT metabolic rates. Our health state (disease, illness, stress), sex, age, height and genes affect our metabolism. Environmental factors play a significant role too. Major ones would be nutrition and physical activity.

By making better lifestyle choices and changing a few bits here and there, you CAN workout and eat smart to achieve your ultimate GOALS.


Here are a few things to look out for:

Basal Metabolic Rate (BMR) and Estimated Energy Requirement (EER)

The BMR is an estimate of the energy that you need in a day to maintain bodily functions (breathing, heart beat, body temp etc) while at rest. It is usually based on gender, age, weight and height.

With the BMR, you can now calculate your EER which adds in the activity element.

You can do all of that here.

Macro Breakdown

KNOW the macros in your food. They play a role in metabolism!

Macronutrients are the carbs, protein and fat in food. The Acceptable Macronutrient Distribution Range (AMDR) is 45-65% Carb, 20-35% Fat and 15-25% Protein of your total daily energy intake. However, you can alter these values based on your personal preference (low carb, high protein etc), performance goals etc.

Processed with VSCOcam with f2 presetProtein + Healthy Fat + Carbs

Work out what you eat in a day. It can be a lil tedious but it is worthwhile if you’ve hit a plateau. You can always take the stress out of nutrition and get a dietitian to work it ALL out for you, including EXACTLY what you should eat. 😉

Body Composition

It is good to get a sense of your body composition – percentage of body fat and muscle mass. Most fitness centres or the doctors would provide this service.

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Muscle weighs more than fat. You could be within the normal weight range for height but you could be carrying excess fat. Similarly, you may be on the heavier side of the weight spectrum but have more lean muscle mass.

This could be the reason you’re not seeing changes on the scale (if you’ve been working out and eating well). Try not to rely on the scale. Go by how you feel, look and how your clothes fit!

Change Your Routine

Following a strict routine may very well be the cause of your plateau. Mix it up and throw in new elements (new workouts, new foods etc). This will give your body a nice surprise and kick start your metabolism!

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Record Keeping

Sometimes, life can get to us and we can be UNAWARE of what we are doing or eating.

I AM ALL ABOUT RECORD KEEPING. I keep an e-record of my workouts, nutrition, emotions, work, finance and sleep. I find that it keeps me accountable of my actions, how I spend my time/money and helps with awareness and reflection.

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It can be overwhelming and I don’t expect you to go from zero to hero! Start with something small, like workouts and nutrition for 1 week. You can make it as brief or as detailed as you please.

Who knows, you might SURPRISE (or not) yourself at the end of the first week. And you probably would be able to spot what you need to change.

I have a food journal template. Drop me an email or leave a comment if you want one!


Perspective

Plateaus are not ALL bad.

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Lil reminder to REST!

Let’s look at it as a time to rest, reflect, change, and continue to challenge and push ourselves towards our goals!

IMG_5353Stay strong, I am here for you!

All the best!