Tag Archives: runner

#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!

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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.

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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!

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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

#RAW: Transformation

HOLA to all my readers! 😀

I know I have been SLACKING a LOT in 2016 (thankfully, 2017 is just around the corner. An excuse to start over :P).

Blogging is NOT easy! It is pretty time consuming. While I love to blog for fun, I also want to make sure that the content that I put on here IS BACKED UP by science. I want to provide my readers with the latest (and accurate) information! Plus, I am a perfectionist. So it takes EXTRA effort just to make sure that I get everything right.

Thank you for bearing with me! I love each and every one of you and I am SO grateful for your suppport. More posts coming up (Hopefully!).


I want to share a little about my recent “transformation”.

If you’ve been following me here (the blog) or on my Instagram (@adelewlp) or FaceBook, you would have known that I have been suffering from plantar fasciitis since June 2016. It came to a point where I had no choice but to give up running… completely!IMG_3125When a runner stops running…

It was quite timely. My body needed a break but I was not ready, mentally. Since picking up racing in 2014, I had not stopped running or racing. I did not take any sort of break (even after my first Full Marathon). I just kept pushing.


Fear

A huge part of me was afraid of losing the progress that I’ve made. I was at my fittest (or close to). I knew that I had not reached my peak and I just wanted to keep going.FullSizeRender_1

I love challenges and I like to set goals. When I have set my mind to it, I would usually go all out and do whatever it takes to get there. My goal was to reach my peak (whatever that was). I was so fixated on that goal that I lost sight of everything else. Training was very time consuming and I had to sacrifice many things along the way.

Self Love and Self Confidence

You truly are your worst enemy. It was easy for me to help other people but I was very hard on myself. Whenever I failed to achieve what I wanted, I would “punish” myself. Either through more running (even if it hurt) or not letting myself eat my fav treat (HAHAHHA! I LOVE FOOD!).Processed with VSCO with f2 presetIn many ways, I also lacked self confidence. I was afraid of taking off days. I wasn’t confident in myself. I feared I could not bounce back after a rest day (although I have proven myself wrong many times!). I was afraid that the rest day could potentially turn into a rest week, month or years! WHO KNOWS! Those were my thoughts. CRAZY I KNOW!

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“Ideal” Racing Weight

When it comes to running performance, body weight matters. Everyone has an ideal racing weight. As your weight increases, the cost of energy increases. This translates to slower times.FullSizeRender_1

It is a fine line between your best racing weight and staying within your healthy weight range. My best racing weight was very difficult to maintain. It was especially hard for me because I LOVE ICE CREAM AND CAKE. In essence, I did not have enough body fat. I may have been running well, but I was not healthy.

Identity

Running is a big part of me. I love it. FullSizeRenderI was a runner. I was known as one. Running was my everything. It consumed me. I lived and breathed the sport. And I guess in many ways, I didn’t want to “lose my identity”.

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When my injury pushed me to give it up (for now), I struggle for a bit. But God showed me nothing but grace. He helped me through and made me realise that there was more to life than just running. I started experimenting with other forms of workouts and activities, the ones that I have been wanting to do. I have been cycling, lifting weights and doing Kayla Itsines’s BBG guides. I was able to do more “interactive activities”. It was a huge change from what I was used to.

IMG_1300  IMG_0169 I was thrown out of my comfort zone. Was I afraid? YES! Am I settling for less? NO! This is not me giving up. This is me making decisions and doing what is BEST for me. I no longer need anything to validate my existence. Not my achievements, medals, trophies, certificates, or even running.

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I AM ENOUGH.


 I am stronger, both physically and mentally.

I know that I am capable. I know that I CAN!

IMG_3066I found myself. I found balance. I am learning to love every bit of me, both at my highest and at my lowest. God has given me this incredible body and it is my responsibility to love and take care of it.


I do not need a title to represent ME.

I am still the same person.

Disciplined. Determined. Stubborn.IMG_2864

BUT!

I now have:

Different goals. Different mindset. Different physical pursuit. Different concept of self.

I am who I am. It is as simple as that.

xoxo

*If you can relate and want someone to talk to, let me know :)*

 

Physio Treatment – What Happens in a Session

Once upon a time, I had minor knee problems. I went to see a Sports Doctor who ordered a CT scan, prescribed some pills and sent me home with some exercises and rm1000++ poorer.

That was the end of my “Physio” experience and the pain eventually went away. But not because of what he prescribed. I stopped running shortly after (during my uni days).


Around August last year, another problem cropped up. I was training for SCKLM and I developed a nagging pain that ran down my right hamstring and pulled on my knee whenever I ran.IMG_2029

*Photo credits: Vincent

Consistent foam rolling and stretching helped a bit but it was always lingering. I went for a few sessions of acupuncture but felt little to no relief. *I am not saying that acupuncture is NOT good. It just didn’t work out for ME.*

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Soon after, Apple Physiotherapy Center dropped a friendly email offering some help. It was SO TIMELY. I was willing to try anything that would bring relief. I hadn’t explored physiotherapy, so it was perfect.

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Over lunch, Vincent and Jess (partners of the company) shared and explained (the misconceptions/confusions etc) everything about physiotherapy.

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They have been a HUGE SUPPORT for the past 5 months or so. I’ve been going there once either every week or every 2 weeks and I’ve never felt better!

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What happens in a session?

1. TENS (Transcutaneous Electrical Nerve Stimulation)

The session starts off with Jess placing pads of electrodes on the affected area that is connected to a device that would send impulses to the muscle.Processed with VSCOcam with f2 preset

EMS is generally used for:

-Rehab

-Increase blood circulation

-Relaxation of tense muscles

-Stimulates the muscles to prevent disuse

-As a strength training toolProcessed with VSCOcam with f2 preset

She also places a hot pack over it which feels AMAZING!

2. Soft Tissue Manipulation (Massage)Processed with VSCOcam with f2 presetAfter about 10-15 minutes of EMS, a massage is given. This is the best part.

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3. Dry Needling

I know this sounds a bit scary BUT THIS is what’s going to help you!

Dry needling involves the use of acupuncture needles on the affected area. They are the thinnest needles and are able to penetrate deep into muscle tissue to target shortened and injured muscles that remain tense. Shortened muscles tend to irritate and press on the nerve.

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This form of diagnosis and treatment of myofascial pain is known as Intramuscular Stimulation (IMS). As chronic pain is usually neurological (and not structural), it takes a skilled practitioner to recognise the physical signs and symptoms of neuropathic pain.

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As opposed to traditional acupuncture which goes according to predefined meridian lines, dry needling is used on tender muscle bands, at the center of tightness or near the spine where there is an irritated nerve root. No pain is felt if the needle penetrates a normal muscle. You WILL feel it if you have a supersensitive and shortened muscle.

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I can tell you that whenever Jess puts the needle on my butt, the muscles go crazy! They be rumblin’.

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What does dry needling do?

-Stimulates stretch receptors in the muscle which produces a relax reflex (causes the muscles to lengthen)

-causes minor injury to increase blood circulation to the area which stimulates the healing process

-help the nerve to function normally by creating an electrical potential in the muscleProcessed with VSCOcam with f2 preset

 

Sometimes after the session, Jess tapes me up!


Although my pain was along the back of my hamstring and pulling on my knee, the root of the problem was my lower back! Specifically the right side. There’s a chunk of muscle that becomes ROCK HARD whenever I lack rest, run too hard or race. And that’s when it pulls on my nerve that runs down the back of my legs.

The treatments have helped to release that tight muscle. THANK YOU JESS! SO BLESSED to have met them and have them as part of my running journey. Processed with VSCOcam with f2 presetMy last session before I left. Already missing them! 😉


I have to work on strengthening my lower back and my core (basically the WHOLE of me). I also need to work on using/activating the right muscles when I’m running. If you have a weak core/legs or if you are not using the right muscles, other non-dominating muscles will help to compensate which will lead to injury and pain.FullSizeRender 3

All these can be done and improved with strength training, running drills, stretching and foam rolling. Cross train and recover well! They are essential to running! And of course, having a good physiotherapist helps too. 😉

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Info on Apple Physiotherapy Centre

Look for: Jess LimFullSizeRender 2

Address:

PJ Palms Sport
No.1 Lorong Sultan, Sect 52, 46200 PJ.
GPS: PJ Palms Sport (Same row with PJ A&W)

Contact: 016 – 3210 662

Website: www.applephysiorehab.com

Email: applephysiorehab@hotmail.com

Kona Town, Hawaii – Last Day

Day 9 – 26th January 2016, Tuesday

Journey back to Kona Town

Wake up time: 7:30am

Some shots of our accommodation at Volcano Hale:IMG_4008

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Living area with fireplace.

IMG_4007The kitchen area.

 

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Up the stairs!IMG_4005
The entrance to our room.

It was another early start! I wanted to put in a run at Volvano park just before we left but when I woke up at 6am, it was below 10degrees and it was PITCH BLACK! No street lights, nothing! I didn’t bother moving from my comfy bed.

IMG_4014We packed up, checked out and had coffee and cup noodles before driving back to Kona Town.IMG_4018

Our first stop: Papakolea Green Sand Beach (one of the two green sand beaches in the US)

We heard a lot about the Green Sand Beach and apparently, it is one of the MUST-SEES in Hawai’i.

Green Sand Beach is not Green Sand Beach without GREEN SAND! Yes, the sand IS GREEN. It is green because of the glassy crystal Olivine. Olivine comes from olivine-rich lava that spewed out of cinder cones years ago.

Olivine is locally known as “Hawaiian Diamond” and it is denser than the other rocks/lava flows. The ocean current separates these heavier particles and concentrates them to form this beach!

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My first “outdoor” toilet experience. It was HORRIBLE! T_T

Like all things in life, good things don’t come easy! And that includes getting to this beach! It was quite remote and not easy to reach!

We drove to a harbor where they had parking lots.

2 ways to get to Green Sand Beach:

-Take a 4WD car

-HikeIMG_4759Loving the Garmin FR235! 😀

Distance to beach: 4.5km one way

We thought we’d hike/walk/jog there and take the 4WD back (to save time). On the way there, the guide in the 4WD told us that it was easier to take the 4WD THERE and HIKE back because heading there was mainly uphill! HE WAS RIGHT! It was not easy! IMG_4054The hike was hot with the sun blazing and shining directly in your face with no cover from trees/clouds. The terrain was also not easy to navigate with lots of rolling hills, sand, rocks and dried out grass. IMG_4024BUT, the view made it ALL worth it.IMG_4020 IMG_4050 IMG_4056 IMG_4059

IMG_4053I thought it was a really tough hike but my mom made it all the way! SO PROUD OF MY MOMMY BEAR!

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Enjoying the view!

IMG_4068The cliffs above Green Sand Beach.Processed with VSCOcam with f2 preset Processed with VSCOcam with f2 preset Processed with VSCOcam with f2 preset Processed with VSCOcam with f2 preset

You can see the GREEN sand.IMG_4069I climbed down the lava cliff to get to the bay. I made a mistake of NOT wearing my shoes! IT WAS BURNING HOT! I had to rush to the sea to cool off!

IMG_4070 IMG_4077It was a steep hike down!

IMG_4078 IMG_4071 IMG_4072 IMG_4074 IMG_4079 Processed with VSCOcam with f2 preset IMG_4080After enjoying the beach and the view, we took the 4WD back which cost $15 each! It was worth it because by then, the heat had gotten to us. We were exhausted and hungry.

Processed with VSCOcam with f2 preset Processed with VSCOcam with f2 presetGarmin Panda says it is Kona Coffee Latte O’clock!

Processed with VSCOcam with f2 presetWe settled for a cafe along the way to Kona Town. I cannot remember the name of this place but they had decent food!

We were so tired, we drove straight to our AirBnb accommodation in Kona town. IMG_4128Kona town Oasis!

IMG_4127It was a really nice place that was super central! It was just 300m walk to Ali’i Drive (tourist area). It was also just 10mins away from the airport, shopping malls, food etc. The couple who runs this place actually started it to accommodate athletes that were competing in the Kona Ironman!

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Perfect day out!

After resting for a bit, I went for a run! It was one of the best running experiences along the Kona Ironman route! I didn’t know that that was THE Ironman route! Our Airbnb host, Marc, said that you can see 100s of swimmers training every morning! I ran to the pier to check out the place where they do their bike transitions. It is a big event and there were many permanent signs everywhere.

It was a pleasant run along the killer tough route! It was hilly and windy. I ran right along the coast and occasionally, sea water would splash and burn your eyes and skin. Too salty! There were SO many people out there training, running, swimming, biking, surfing etc. I followed a guy who was doing his brick training! It was fun to pace with someone else. Great way to connect with people too! I loved every bit of running in this town. Kinda miss it now.


Day 10 – 27th January 2016, Wednesday

We didn’t do much at night, mainly packing. Our flight was at 7:50am the next day and we had to be up by 4am! IMG_4172The al fresco style airport at Big Island! Yes, that’s the waiting area.

IMG_4186Coffee and breakfast at Honolulu airport.

IMG_4177Mahalo Hawai’i!

I am very grateful to be able to visit such a beautiful place! This trip was fun (SO FREAKIN AWESOME OMG!) and it also made me appreciate the beauty of nature (even more!) and the wonderful hands of our CREATOR.

Just. Too. PERFECT.

W.O.W!