Tag Archives: sports

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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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5 Ways to Get BACK into the Game

You’ve got a solid training plan, you’ve successfully incorporated “health and fitness” time into your busy schedule, you’re on a roll, you’re seeing results, you’re at your peak…… and BAM!

125806194609612954500101197_Life_PRETRAILERSource: www.discovery.com

Life gets in the way – family, work, injury, sickness. Keeping up with your fitness regime is the last thing on your list. You’re forced to take a few days off or maybe even weeks (or months!). Your fitness level is not the only thing that you lose. Your motivation will probably go along with it. Getting your butt out the door is ALWAYS the HARDEST part. No more excuses! Time to kick start your engine.

Side note: Taking time off is good especially if your body is craving for a time out.


 

  1. Don’t Beat Yourself Up

You’re probably feeling guilty. And you decide to punish yourself by going all out, doing as much as you can. This is a recipe for disaster. You simply cannot pick up where you left off (depends on how long you’ve been out. But I’m assuming it is long enough for you to lose some fitness gains). Not only are you setting yourself up for potential injury, your confidence level might suffer a huge blow. Setting high expectations which you know you cannot reach is only going to leave you demotivated.

Let’s face the facts: You’re not going to be as fit. You need to drill that into your head.

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Take it easy, be silly and have fun!

I should be the last person to say this because I can be very hard on myself. And it was and still is very hard for me. I know that I am not at the peak of my fitness just yet. So, I have to remind myself to do what I can with what I can.

What to do:

Take it slow. Step by step. You’ve got to learn how to walk before you start running again! Whatever the reason for your time off, your muscles mass and fitness level would have deteriorated. Your body will need time to adapt and adopt a “new” routine.

If you ran every day of the week, you might want to start off with running 3-4 days a week. If weights were your thing, you can opt to reduce the weight, reps and sets. By doing that, you are gradually building your body up, regaining strength and endurance. Try not to overdo it by trying to hit your previous PB. Do more when you feel more confident with your ability.

Set REALISTIC goals. Goals that are high but achievable at the present moment. Remember that your fitness and health is a lifelong journey, not a destination. Get excited to be embarking on a new journey with new goals!

  1. Seek Fun and Joy

For your first session, ditch your gadgets! We’re not going to get into the nitty gritty details of your training. No time, no pace, no distance. Just GET OUT THERE and be grateful that you can be back on your feet. Whether it’s in the gym or out on the road, just aim to get a good sweat sesh!

What to do:

IMG_4962Remember why you started running/working out. Remember how it felt after every session. Get those happy hormones flowing!

  1. Try Something New

To keep things fresh and exciting, try something new!

Not only will this prevent you from hitting a plateau, it might also boost your performance! Remember that your body adapts to your style of training. After some time, it gets bored and your body stops reacting to the stimulus of change.

What to do:

If you’re a runner or an athlete, switch up your training plan! Try a new route for your long run, add in a day where you run by how you feel, change the menu of your speed workouts. For example, you can take a scenic route for your long run and for your speed workouts, you can change the volume and intensity (there is a lot that you can play around with).

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If you’re a fitness enthusiast, join a dance class, bootcamp session, group running, go rock climbing or hiking.

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The most important thing is to find what you LOVE to do. If you love what you do, it makes it more sustainable! You should not be dreading every session/class/workout.

IMG_4971Try group running!

  1. Get Organised

Once you have found your ultimate sport/training plan, it is time to pen down when/how you are going to execute them. Being mentally and physically prepared means you are that much closer to achieving your goals!

What to do:

I like to have a physical planner and calendar. I like to WRITE DOWN (not type) my plans and goals. Not everything has to be digital. There’s something about picking up a pen and physically mapping it out on a big sheet of A3 cardboard.

Processed with VSCOcam with f2 presetThis is exactly what I do! I like making my own calendars.

Plan your days and set a time. That way, you are more likely to follow through with your plan. With a set time, you can plan your meals around it too. This ensures that you are properly fuelled both before and after your workout. It will also help you to avoid unnecessary clashes with meetings, work, family time or dinner dates with your friends!

  1. Find Your “WHY”

You need to look for the “why”. If you cannot think of why you want to do this, chances are you’re going to either give up DURING your workout or you’re not even going to begin your workout.

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If you can’t justify the sweat and the pain, you won’t do it! Come on, why do we want to put ourselves through torture, right?!

What to do:

Write down a few “WHYs” starting from the most important one.

Why are you doing this? What do you want to achieve? What are your goals? Maybe you know of a family member who is battling with a health related condition or maybe you’ve signed up for your first run.

Those answers are going to help you stay committed to your plan. When you have a clear goal and a focused mind, you will be motivated to achieve it!


 General Advice:

If you haven’t been active for quite some time, your muscles may have become weak, imbalanced or stiff.

For your first few sessions, work on your stability and mobility, cardiovascular fitness and flexibility. Stretching, power walking, pilates, jogging or light body weight exercises are all great choices to kick start your routine. These will help get your heart pumping and increase blood circulation to your muscles and cells.

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Always begin with a proper warm up sesh and end with a cool down and some light stretching. Foam roll every now and then. This avoids any unnecessary pain/injury.

Remember to always listen to your body. You know how you feel and nobody else knows your body better than YOU! If you need an extra rest day, TAKE IT! You don’t want to burn out before you even begin!FullSizeRender

I hope this helps! Before you convince your body, remember to convince your mind! Your mind is a powerful tool. If you think you can do it, you can! Set your mind straight, be confident and I’m sure you’ll bounce back to where you were before!

Don’t give up!

 

How to Prepare for a Marathon – Training Part 3

Disclaimer: This is going to be about how I prepared (in terms of training) for the Marathon. Please note that I’ve only ever ran a Marathon once in my life. So, follow at your own risk.

Now that you know what to expect during Marathon training (Part 2), here are 5 things that can help motivate YOU through your training.

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With the right ones, you will go further with your training. Running buddies are SO important during your training period! This year, I discovered the plus points of having a running buddy/buddies. I was once the solo runner, wandering aimlessly without any goals. I wished I had discovered the perks of having other runners around. Oh well, I guess it is never too late!1978658_10152975926821388_4013068389203989849_n 10354876_10152975926486388_4553454346405309912_nI love my running buddies! They are the ones that hold me accountable for my runs. It is more difficult to ditch your run when you have made running plans with your buddies.

10551083_10152975927381388_1695385087311997679_nDon’t think I could have survived my LSDs without them! 10565060_10152975927276388_7385176852154168420_n 10433109_10152975927426388_4581078810600855645_n

10347556_10152975927031388_6361186570224106278_nMake sure you pick the ones that will push and encourage you, those that will not allow you to sit on your goals! They are the ones who will be there to make sure you achieve your running goals!

Music

Set your own personal running playlist. Select your favourite upbeat, heart thumping songs and blast them during your long runs.10592718_10152656829736388_3128014564014387396_nI always have my iPod with me whenever I head out the door.

I brought my iPod with me during the Standard Chartered KL Marathon race! I train with music, so I don’t know what I’d do without it.

New workout gear

You know, when you have nothing else to push you out the door, BUY NEW CLOTHES/SHOES!1480634_10152856017991388_6569379274408307551_n 10603541_10152975927501388_9130140851018380235_nI love flashing my new gear around my neighbourhood (even if nobody is looking). You just feel good, at least for the first few minutes. But by then it will be too late to turn back. HAH!

An excuse to go for your run to “test” your gear AND getting your training done. Win-win situation!

Food

Think about all the FOOD that you can devour after you get your training miles in! Pick your guilty pleasure. JUST ONE! Only have that special treat AFTER you have completed your training. If you haven’t, then you don’t deserve it.10014636_10152975927251388_3490616222323536608_n 10850117_10152975927896388_657589581180123853_nIt worked for me. TRY IT!

Mini milestones

Set mini milestones along the way. The best way to track your progress is by signing up for a few short races before the full marathon! If you fail on your goals, don’t fret! Sit down, think about what went wrong, work on how you can make a change and set ANOTHER GOAL! You-are-never-too-old-to-setPatience, patience, PATIENCE! The results will come. Trust your training. Don’t rush it by training extra hours. Do what you can with what you have. Eat well, sleep well and work hard. You’ll be looking at a faster you in NO TIME!tumblr_mj3ezkgyZs1rprhpmo1_500

Anything to add to this list? I want to know what motivates YOU!

Happy Training!

 

 

Post-race Report: Putrajaya Relay Trail Run 2014

3rd trail and relay run of the year! I’m on a roll here.

Again, another last minute unplanned race! Chooi Fern and I registered on Tuesday, 4 days before race day. My main concern was that I was supposed to run the Cyberjaya TwinCity half marathon the following day. Yep, another back to back race weekend!

I went on with it anyway because I liked the idea of it being a relay AND a trail run! So exciting!

15191_10152983333686388_4403048239393488019_n 10308268_10152983333546388_7384886034077365667_n The holiday celebrations have begun! I had a party on Friday night and went to bed at about 3am. 10882087_10152983333341388_2649003867160853947_n<310417569_10152983333386388_1808580056646648577_nI couldn’t sleep in on Saturday because I had lunch with the Uni mates to celebrate Janey’s birthday. Haven’t seen them in MONTHS! Good times.1656299_10152983333431388_2970349827039288371_nPre-race meal – Baked eggs!

After lunch, I had to rush home, pack and leave for Putrajaya. I was feeling so sleepy! Daniel and the sister came over to my place and we left from there.

The interesting thing about this race was that the flag off was at 4.30pm. I was worried that it would be TOO HOT to run. And the funny thing was that it was raining as we were on our way to Putrajaya! I couldn’t decide which was worse!

We were there early to collect our race kits. It was raining so heavily that we had to wait in the car for the rain to come to a light drizzle. We thought that the organizers would delay the race but thank God they didn’t.

It started right on time at 4.30pm (It was still drizzling at that time!). The “baton” was in the form of a hair scrunchy. One team of two members would each take turns to run a 6KM trail route. The sister was off on the run along with the other first leg runners. I went to the bathroom twice while waiting for her to return. OH THE NERVES!

When Daniel came back, I knew that the sister wouldn’t be too far off. A few minutes later, the first female runner returned. To my surprise, it was NOT the sister! I was shocked because who else could be faster than her! I kept asking Daniel if he saw her during the run. Did she fall? Was she ok? I was worried because Daniel suffered a pretty bad fall and he was bleeding.

About 3 minutes later, the sister appeared! PHEW! Huge sigh of relief! I was glad that she was ok. She called out to me and handed the pink scunchy over. She yelled for me to chase the other girl who was well ahead of me. The only thing that flashed in my mind was that the sister was crazy!

The roads were slippery and I had to be extra careful with my footing. When I hit the trails, I didn’t care where my next step was or whether or not there was a huge puddle. I jumped right it. Some of the major turns were not clearly marked and it was easy to lose your way. Thankfully I didn’t because I didn’t have time for that. My main focus was to chase the other girl. I ran hard, splashing into the mud and blazing through the bushes.

About 3KMs in, I spotted her. Target locked! I did not hesitate to overtake her. The pressure was on because I was feeling pretty breathless. The only thing that kept me going was the thought of the sister. I didn’t want to let her down. Managed to pull the gap even further as I went along. Phew!

1504033_10152983333231388_7034122035666969527_n  Covered in MUD!

We emerged overall Champions in the Women’s Open category with a total time of 1:03:54. We both clocked in about 31 minutes respectively. So happy to see the sister jumping up and down like a cray woman at the finish line.

10414883_10152983333291388_7122431156664443479_nThe Puma gang!10613096_10152983333086388_8826837740063516677_n 10422933_10152983333046388_702528871957472712_nApparently, the first female runner to return took a shortcut/ran the wrong way and her team got disqualified. Well, I guess it was still worth the chase! What a stressful run!10882190_10152983333166388_482152915622432830_nDaniel’s team came in 3rd! 10857922_10152983332896388_3662386820614781740_nPost-race selfie. The sister is a fast learner. 😉1527066_10152983341956388_6307194122544522082_n10882326_10152983332986388_5404876185742090594_nPost-race meal – Homemade Assam Laksa! Another party!


535951_10152983342031388_2744017531712751013_nDNS the Cyberjaya TwinCity Half Marathon the next day. I only manage 3 hours of sleep and was feeling very tired. I went to support the other runners! It was fun standing on the other side of the finish line.

And of course, the sister managed another Champion title for the 12KM run!10371996_10152983342051388_4695589448280494311_n 10881730_10152983341991388_8391064050103574223_nThis is what a Champion sandwich would look like.

Michelle was the Champ for the FULL MARATHON! CRAZY WOMAN with an amazing finishing time! Congrats girl!10882145_10152983336451388_2313808842992138411_nStrength in numbers. Stronger together!

How was your weekend?

Happy Holidays and uh,

Keep Running!