Tag Archives: runner

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#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

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#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 :)*

 

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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

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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!

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Cambodia Run-Cation: Day 3

Monday (7th Dec)

Before the year comes to a close, here’s day 3 of the Cambodia run-cation! Never too late to complete a post!


Monday was our last full day in Cambodia. We did not want to waste a minute of it and so, we seized the day (literally). We went all out by signing up for a 10 hour tour of Angkor Wat. WHAT?!

Special thanks to Agnes and Sue for all the arrangements. I didn’t know what I signed up for. All of us just paid and we were guaranteed a full tour of Angkor Wat.


 

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We were up by 8am. Had our breakfast (with loads of coffee) at the hotel and boarded the mini bus that was waiting for us.

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These guys. Hilarious.

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The journey was filled with laughter, loud chatter and one too many “wefies”.

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We stopped at the ticket booth to purchase our tickets and had our photo printed on those tickets! Pretty cool! We had to use our passes to enter the temples.IMG_0720

First Stop: Bayon Temple (within Angkor Thom)

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We were given about 1 hour to walk around Bayon Temple and to take as many pictures as we please.FullSizeRender(2)

I had to use the bathroom before entering the temple so the rest went ahead. I was left to explore Bayon Temple on my own!

IMG_0732 IMG_0647Bayon Temple was not very big with rubble marking its rather square perimeter. There were huge chunks of stones everywhere and one must be careful not to slip. The stones had been weathered and some of them were covered in moss.IMG_0653

I entered through the side where there was no one in sight. After climbing up some steep stairs, going through tight doors and dark alleys, I came to a quiet opening in the middle of the temple. It was so fun, I think I had an Indiana Jones moment.IMG_0654

Took a few self-timed shots!FullSizeRender(1)

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Peek-A-BOO!  FullSizeRender_2(1)IMG_0657

Second Stop: Ta Prohm

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After 1 hour, we met up, boarded the mini bus and headed to our second stop!

It was quite a distance away. But it was okay because that meant we could cool off a little longer in the air conditioned mini bus!FullSizeRender_1

Ta Prohm was where Tomb Raider was filmed! It was huge, much bigger than Bayon Temple. It also had a lot more character to it.IMG_0800

From the main gate to the temple, it was a good 5 minute walk with thick trees lining the wide sandy path.IMG_0664 IMG_0674 FullSizeRender FullSizeRender_3 FullSizeRender_2 FullSizeRender(3)

Obligatory JUMP SHOT before leaving the place!

Processed with VSCOcam with f2 presetHad to cool off with JUICE! Mango + Watermelon + Dragon Fruit

Third Stop: LUNCH!

It wasn’t a lot of walking but I was tired after just visiting 2 temples. I was probably feeling the fatigue from the race the day before. Plus, the sun was scorching hot! But thankfully, the air was dry. So, you don’t feel icky and sticky like in KL.

Being tourists, the mini bus dropped us off at a touristy restaurant that served touristy food for touristy prices!

Processed with VSCOcam with f2 presetI had the same thing, BEEF LOKLAK! SO GOOD!

Fourth Stop: Angkor Wat

IMG_0797This was the REAL DEAL! What I had been wanting to see (Okay, not really. I didn’t know what to expect)!

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IT. WAS. MASSIVE!

I stood in awe at the foot of the temple. It took me a moment to soak in my surroundings and to try to grasps whatever I saw before my eyes.

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At my finger tips.IMG_0717IMG_0716The entrance.IMG_0723The picture-perfect-spot where you can capture all 5 peaks and the reflection of the temple on the water.

It was an even longer walk from the main gate to the temple. And this time, the path was not lined with thick trees that covered everything in gloomy shadows. We were directly under the afternoon sun with its rays piercing through our skin. IT WAS HOT! I was feeling a little exhausted but I was excited to explore the place.

IMG_0803#SoMUCHCULTURE! 

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Climbing up the steep flight of stairs to reach the highest point of the temple. You had to be in long pants to enter!

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The view from up there was breath taking!

We spent a good 2 hours at Angkor Wat! It was so big, we needed every minute of the 2 hours to explore the place. By then, everyone was really feeling the heat. We went across the road for ice cold coconut water and beer (not for me)! SO REFRESHING!

Fifth Stop: Bakheng Temple

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It was about 3:45pm and we had one last stop at Bakheng Temple to watch the sunset.

The rest decided to call it a day and ditched the tour by riding Tuk Tuks back to the hotel! I was tempted to hop on the Tuk Tuk to head back to the hotel but decided against it. I didn’t come all the way here to walk this much only to give up at the end! IMG_0790

THE TOUR MUST GO ON! #moumantai ! So, the 3 of us (Agnes, Amanda and myself) stayed back for the rest of the tour.IMG_0786

The thing about Bakheng Temple is that there is a limit of 300 people. So even though the sunset was not until about 5:45pm, we had to go a little earlier to avoid the queue.

It was a 10-15 minute hike up to Bakheng Temple. We entered at around 4:15pm. We had loads of time to kill. Thankfully, we had our powerbanks and 4G connection!

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We waited until 5:45-6pm for the sunset. It was nice, nothing special but the view from up there was amazing!

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When we came down from the temple, there were about 100 people queuing to get in! PHEW!

It was a long day. We hopped on the mini bus and headed back to our hotel.

Processed with VSCOcam with f2 presetWithout much rest, we had to get ready to head out for dinner! Had to stop for juice for one dollarrrrrrr!

FullSizeRender(4)Authentic Mexican dinner courtesy of Tom, Dick and Harry.IMG_0805

Full body massage to end the day (FINALLY!).


So, that’s day 3 and also the end of my Cambodia run-cation! It was my first overseas run-cation and it was an AWESOME one! So many good memories and I had a lot of fun with the MMT gang. Once again, special thanks to the crew of Tom, Dick and Harry.

Thank you for topping off the year 2015 with a fan-fricken-tastic run-cation. It was a BLAST! Great ending to a good year. Love ya’ll.

Looking forward to 2016! :)

xoxo