Tour De Malaysia Run 2100km

There is a big initiative brewing among the running community and it gets crazier with the intended 2,100km that they aspire to complete. There is no prize at the end of the run only a lifetime of bragging rights. 

The intented date of start is on December 20th with a total of 12-days of running. They will aim to finish by December 31st to usher in the 2014 new year in a very meaningful way for them as the dream distance of 2,100km were achieved.

The organiser's objective, as shared in the official event website says 

"To unite all passionate ultra runners in regardless of background, age, the colour of the skin or where their homeland may be, to gather as a team to fulfil the common dream/vision of running around Malaysia."

Date / Time	20-12-2013 , Friday | 10:01pm
Event Location	Dataran Merdeka
Registration Start	01-11-2013 , Friday
Closing Date	15-12-2013 , Sunday

To know more of this crazy venture and adventure, or how to be part of it, including to run a sector (45km to 55km) of the planned 43 sectors, click here for more info : http://www.actifestyle.com/view_event.php?event_id=3

Good Luck to all of you attempting this!

Event : Standard Chartered Kuala Lumpur Marathon 2014 Date Announced

The SCKLM 2014 date has been announced and it will fall on October 12, 2014. Mark your calendar and start to fill up your race schedule!

Events : TEASER for Xterra Malaysia 2014

What I have here is a whole load of teaser events that will happen in February, ahead of the actual Xterra World Championship qualifier in Putrajaya in May, 2014.

Race Director asked what event at night?

Two of you may had won an entry to one of the events as shared by the Race Director in their Xterra Malaysia Facebook page.

Then yesterday, the Race Director threw yet another question on the distance of the (confirmed) night trail run ;-)

I am not going to spoil the surprise (though by now, it may already be known). Registration for the February 8th and 9th, 2014 events (yes, EVENTS, not just one, but a few) will start December 1, 2013. As far as I am allowed to share...here are what has been planned.

• Xterra Night Trail Run - 3 choices of distances. Will start at sunset and end in dark (now get those headlamps ready!)
• Xterra Taster Triathlon
• Xterra Taster Duathlon
• Xterra Taster MTB XC

Distance to the last three event will not be revealed in case the Race Director decided to give free slots by providing the same/similar mechanism to the quiz. I am just saying ok, so don't qoute me if it (the giveaway entries), doesn't happen ;-)

All the events above will be a good opportunity to the World Qualifying event in May. Oh, did I also mentioned it will be EVENTS in May?

Get Ready For A Dirtier Weekend.

Stay tuned to www.tristupe.com for more updates on Xterra Malaysia ;-)

100km Putrajaya Ride Training Report

It was an unlikely weekend of a longer distance cycling for myself and two other seniors from RMC. I took the decision to go out and try pedaling on the road as opposed to sit in for a 30-mins trainer session. One of the challenges of having a family is to do as much as I could and try to be home again for normalcy - and with the other two seniors having the same commitment outside of sports, it was easy to agree to meet up as early as 6.30am on a Saturday morning in Putrajaya - which meant each of us have to be up by 5am and commit to the training.
The Plan
100km. 4hours. Powerman Loop. Start P16. I arrived the morning at about 6:15 and kitted up. We were out pedalling by 6:45 and we took a slow warm up towards MOF before starting to crank up the pedal. It was a good day with little cloud and it coincide with the Team PACat 50KM Ultra. I salute the PACat members for organising a non-competitive ultra run where the main aim was to complete the 50km as a personal achievement. No medal and no finisher t-shirt, just sunburn and the achievement of having done a 50km!
Part of the reason for the ride is "real road feel" as riding on the trainer forces you to maintain the cadence, but doesn't allow you to feel the speed. For that single reason my workout on the trainer were geared towards maintaining the cadence (of pedaling) and it would be good to see how it play out in real life cycling.

Lap 1 30km

Getting off the trainer and onto the road provides sudden surge of power to the pedal as the leg muscles are accustomed to heavier gearing on higher resistance. However without wind resistance and real road-feel, the speed on the trainer are often over-estimated and unable to achieve on the real situation, including the elevation changes that no entry or mid-level trainer could provide (non-computerised). However, the training on cadence does pay off to a large extend as the muscle tries to push for 80 to 90rpm on the ride. The first 30km was completed in a decent 1:01:12, which gave the average of 30km/h. The pace was very do-able over the course and we did spend a bit of slow time on the traffic light before hitting the highway. At the PICC, we stopped to fix a flat, which took us about 10minutes (not inclusive in the timing recorded).

never too late to learn how to change tires

Lap 2 60km

The second lap of 30km was taken at a faster pace and done in 56:50. Average speed of 33km/h was an increment of 10% from the previous lap and that added up to almost 50% higher intensity to complete this extra. It is unbelievable just how much the extra 10% of average speed eats up on the energy level. Of course, to get this increase meant the effort to maintain a high 35km/h++ was done. The average "top speed" divided over the second 30km was a cool 40km/h. What this meant is that the intensity to maintain the speed over the same elevation gain of about 500m per loop. A mark of how the training should be shaped in the months to come - higher intensity to support the speed burst so to maintain the better average. The cadence training on bike trainer came into play big time as I hammered the bike and pushed through the 30km.

Lap 3 90km

Lap 3 was taken easier as we wind down and clock up the mileage. It was time to concentrate on the cadence as the legs started to be fatigued by the hammering. at this stage, the 90km was completed in a pretty decent timing of 2:58, which return a moving average of 31km/h. Average per km pace was 1:51min/km. Looked like the last 30km was also done in a rather "hard" manner to catch up on the timing. 

Catching a breather

The balance of the ride was a slower spinning to shake off the lactic acid and as a form of recovery as we have other activities planned for the weekend. With almost a cool 4000kcal burnt over elapsed time of 4hours (3:45 if you take away the stop time fixing the tires and stopping at traffic lights over 3 laps), it's a pretty decent workout for a Saturday. We intend to use the next few outing to improve and this 100km ride is certainly a "benchmark" as to check on our own improvement over the period of time. 

More to come as we enter T-43weeks to Ironman Malaysia 2014. Bring on the mileage!

Skechers GoRun3 Full Review

You may already read the unboxing of the GoRun3 in my blog previously. This update is yet to be launched in Malaysia and is expected to be available only in December 2013 and priced at the usual RM399 for men and RM369 for women in Peninsular Malaysia. Obviously being a "replacement" model to GoRun2, and having a GoRun2, I will compare both of them as to provide existing GR2 owner an overview and potential GoRun users a better understanding of what changed and what not - and most importantly, how crucial is the update to assist in the decision making. To start with, the GR3 is thicker than the GR2 when you compared them side by side. Make no mistake that this is intentional as feedback from runners globally prefer something thicker but with the 4mm drop still.

GR2 left and GR3 right

Heel cup of GR3 noticeably taller too

Front view looked the same

The outer profile showed that the GR3 is a relatively taller and wider shoe than the GR2. Surprisingly, these additional reinforcement added almost nothing to the total weight when compared to GR2. Amazing materials.
Some major noticeable differences is at the tongue of the shoe. Check how much the material has been reduced, which may give better ventilation on the upper feet on a hot day run.

GR2 (top) tongue compared to GR3(below)

The front portion Power-prene material in a new 4-way mesh provide more "air-space" between the skin and shoe for a claimed cooler ride.

GR3 (left) and GR2 (right). Do take note of the toe-protector material upgrade as well.

The insole had a total makeover with the thickness in GR3 to be greater than GR2 by at least one fold.

GR3 (yellow) vs GR2 (blue) top view

You can see that the shape of the insole on GR3 to be less "shaped" than GR2; the GR3 is more structured as well and "stiffer" due to more material. This I believe help to provide more cushion-feel to the shoe, apart from raising the "ride height" a bit more compared to GR2. The GR3 insoles are ribbed at the bottom and more pronounced (brand wise) with the S(kechers) embossed. See the picture below for close up.

GR3 insole has ribs - perhaps to prevent the insole from riding up/down?

GR3 on top and GR2 below

At the bottom, the sole has not change except for the heel where it is more pronounced or "cut" higher at the heel cup. Apart from the color, the sole is identical in pattern.

GR2 (top) = GR3 (bottom)

Some concerns on the durability of the GO series and I believe it could be how the sole are seen to wear off after a while. Due to the "pod" design of the sole compared to others that adopt a less aggressive design, the wear level could be similar between the Go series Resalytes. Below is an example of my GoRun2 after close to 250km. Apart from the expected wear at the fore and mid foot, the sole doesn't looked like it has worn out much. At 250km, this is expected (of GR2), i guess.

GoRun2 sole

Another look at the mid-section of the shoe provides some clue to how it will wear off in likely the least used section by many heel striker and forefoot runners.

GR3 (white) vs GR2 (Yellow)

Maybe my running style (midfoot striking) favours the wear and tear of the shoe better compared to heel-striker, and hence, see better mileage return or shoe lifespan. I noticed in the earlier days when I was using GoBionic, the wear at the heel was more significant as each heel-strike essentially mimic a "braking" motion, and thus, damages the material more? Do let me know and do share - I will feedback to Skechers for improvement.

Real Feel - sockless
The GR3 is definitely more cushioned compared to GR2. Again, this is due to the thicker insole in my opinion. Fitting is better compared to GR2 where the front does feel roomier. 
Fit : consistent for Skechers. US11 is US11. Toe-box roomy. Wiggling and spreading of all toes possible.
Cushioning : Bouncy with the higher ride and more Resalytes material. There is a nice "spring" feel to every step. Middle bump not as significant as I believe I am used to Skechers now (and the mid-foot bump)
Built: No complains, typical Skechers. Though check for any stray materials such as thread inside that could add on some hot-spot/blister point. I had this in the previous shoe and found a stray thread sticking out. Snipped it away and all ok.

Shoe-selfie

You can see the significant more raised heel-cup from the photo above on the GR3. This is good as it also reduces the contact of any heel-strike and further enhance and encourage mid-foot strike. it worked for me and it is still WIP for wifey changing her running style - and it's happening.
First run on the GR3 were without socks and I blasted it on a 5km HIIT done in 21mins (Average 4:13 pace) and was stoked.

Faster!

Verdict from the first run is that the shoe has more spring and bounce compared to GR2. There was a hotspot on my left feet, at the top between my last and 4th toe. Other area felt good with no hotspot.

After first 5km run in 21mins

Real Feel GR2 vs GR3

Things I do to review shoes and for general masses to make more informed choices. Yes, I've been running with one side of each shoe, opposite side at different occasion just to get a feel and feedback of how it could be different. The results were pretty good though after about 10km, it doesn't really felt significantly different as the muscles starts to fatigue over faster pace.

Opps!

Immediate upon wearing the different side of the shoe, the small changes between GR2 and GR3 were felt. The ride height were higher on GR3 - making walking initially a bit clumsy as the feet landed earlier than the GR2 to the extend I thought I was kicking the shoe against the tarmac. 

The Big Boss laughing at me running on two different shoe at one time

Between the two model, I must say that the GR3 offers more cushioning and bounce. Both provide good mid-foot stride but the GR3 felt more supportive in the arch (I have normal feet) perhaps due to the thicker and more coverage insole.
How about the claim that it will be cooler (as in airflow)? I must say I did not really felt any differences in these shorter (about 10 to 15km) run, but the feet doesn't feel burning (at the sole) either. Based on experience on other thicker (and thus structured heavier lined shoe), I will feel the sole and feet to be hotter and it is often a relief to remove it at the end of the run. With the GR2 or GR3 (or any Skechers for that matter), it is always a pleasant feeling eventhough I drench it in sweat after a run.

Small steps, but make each count with correct landing and take off

So, how was it running in two different sides of shoe? I would say it's enlightening to feel how they both differ though it is from (technically) same family of GoRun. Honestly, they can name it differently and I would had believed it is two different model. I would place the GR3 to be between GR2 and GRR2 (GoRunRide2) in terms of cushioned, with GRR2 being ultimately cushioned (for now). So, if you are transitioning from a gel-like or air-like or cushion-like shoe, this could just be a good replacement choice. 

GR2 (yellow, including on wifey)) and GR3 - faceoff

Voyeuristic (slightly)

Perhaps it could be the "new shoe" feel. Breaking the GR3 in, I realised after about 30km in, it is still cushier than GR2. Honestly speaking if you already out-mileage your GR2 and looking for a replacement, GR3 is the way to go. It is scheduled to be out in December 2013 and will be priced at RM369 (women) and RM399 (men). I suggest that you try both the GR2 and GR3 to see if you will like the additional ride height on GR3. Keep in mind both are 4mm drop and provide close to "ground feel". Perhaps as I've been using Skechers shoes this whole year, I am more able to tell the differences between the two shoe's model (and update) that I am a bit more sensitive to the changes to these updates. 

Real Feel With Socks

I ran with socks a couple of time and it is more because I will use the shoe later in the afternoon (if I use it for a run in morning). Fitting is expected and obviously a bit snug due to the thickness of the socks. I would recommend that if you will be wearing this with socks, bring along the usual pair and try it out when buying. Last you want is a shoe too tight after wearing your socks and started to develop blisters that could had been avoided with a bit of planning when buying. 

I noticed with socks on, the hot spots were all eliminated. 

Verdict after 2 weeks of use (approximately 100km)

1. more cushioned

2. more bounce/spring
3. better fitting
4. non-noticeable cooler (compared to older model)
5. light as it is, another 10grams not going to make me go any faster, or slower

More Images

GR3 (right) has smoother surface compared to GR2 (left)

GR2 with less arch support

GR3 with insole for (more) arch support

The inner of the shoe between GR2 (left) and GR3 (right) with insole

Shape of the GR2 vs GR3 insole. One mimic the feet, the other with more arch support

The GR2 insole coming in at a cool 10grams/pair. GR3 clocked in at 20grams aka double the weight. Granted as the material thickness doubled as well.

Thumbs UP for GR3 (and GR2).

Note: This pair of Skechers GoRun3 is sponsored by Skechers Malaysia via collaboration with 2ndSkin Asia Athletes program. Thank you Skechers Malaysia and 2ndSkin! This pair of GoRun3 will retail for RM369(women) and RM399(men) and is available at all Skechers store in December 2013 or early January 2014. Stay tuned!

Which Skechers Are For You?

An article written by my Team 2ndSkin Principal on the choices of Skechers shoe. I thought this is a really good sharing to be cross-posted over to my humble blog here. While i share my review on each individual model that has been shared with me (to date, 8 pairs), Eugene went a bit better by providing a very comprehensive overview of what is in store in 2013 from Skechers. 
Skechers were not taken seriously until in recent years where the specific division was setup to cater for the running community. The Skechers Performance Division provided the best of what Skechers could offer to the running community - and it is a big mountain to climb where more established names (brand) conquers the market. 

2XU Run. GoMeb worn.
Thanks Victor for the photo

Personally, I've cycled through a few brands namely Nike, Adidas, New Balance, Brooks and Saucony. I've written pretty good compilation of running shoes review in this blog if you do want to look at it for comparison. 
Being part of the Team 2ndSkin and in collaboration with Skechers, I am in a better (definitely luckier) position to experience and thus share the many selected shoes so I could put them through their pace and provide a perspective of how they are. 
This entry will provide a good overview of the GO series. With Skechers, their pricing is no surprise as it will range between RM369 to RM429 and typically RM369 for women and RM399 for men. They have a membership card for purchases above RM300 (and thus qualifying you for discounts on next purchases, even on sales item) and free gift (seasonal, but do check). 
Check the posting below out, you may just find something you may like for your style of running.

GO Ahead, Make your Choice

Team 2ndskin, being partners with Skechers Malaysia for the year of 2013, are Skechers Performance Series Ambassadors. Since the start of the year, the team athletes have been wearing the range of Skechers Performance Series shoes, modeled by the GO range series. The team has been “pampered” by an excellent range of shoes from the cushy GoRun Ride early in the year, to the GoBionic Trail that eats up beaten tracks like a mountain goat. On our team blog, we have also been reviewing the wide range of Skechers Performance Series shoes and giving our honest thoughts on the subject. With that, naturally comes the question that I have been fielded numerous times since the start of the year.

“Which Skechers Performance model is suitable for me?”

Click here for the full article

Event : Transparency International Walk Dec 7 2013

This just in. A walk against corruption and forest governance to be held at Taman Rekreasi Bukit Jalil on December 7 at 7.30am. Entry is FREE and the MACC and the folks from NKRA will be there as well. If you got nothing to do on a Saturday morning, or will be at that park, this could be something you can join as well.

Ironman 70.3 Putrajaya Course Preview

Well done to some of you that managed to register for the Ironman 70.3 Putrajaya during the early-early bird registration of USD199. This offer has ended and the Early Bird pricing of USD240 is valid now until early next year. 
The 70.3 is seen as a good introduction distance to those that has succeeded in completing an Olympic Distance triathlon and ready to challenge themselves in a slightly longer distance. 
As promised in my previous posting, I will provide a course preview of the race course for those of you that may come from outside of Putrajaya, or Malaysia.
Getting Here
Google for Putrajaya and you will certainly be routed to this map here. However, the start of the race in Putrajaya 70.3 will be at Monumen Alaf Baru or the pencil like structure in Putrajaya (I kid you not). It is known as the Millennium Monument, that was well, built to commemorate the world turning 2000 (per Gregorian calendar). Facts : there is a time capsule under the Pencil, which will be opened in year 2020. That is less than 6 years on race day.

Taken from Wikipedia here

This spot is one of the lesser visited spot in Putrajaya by the locals and a good place to be used as Swim and T1. 
Swim 1.9km (1x1.9km Loop)

From Ironman.com webpage for Putrajaya 70.3

I used to do a lot of kayaking at this part of the lake at the other end (where the Putrajaya Marine/Boathouse is), and the water is pretty alright. Wind can be strong at this place but expect very flat swim with no turbulence or underwater current. Water depth is only about 1.5m at most places with perhaps 2 to 2.5m at their deepest. Visibility is typical of a lake with expected sight about 2m maximum - which is good enough to see the bubble from the swimmer infront so you can draft in their wake (and thus, reducing drag as much as 25%). Tips: do not swim behind another swimming for maximum draft, stay left or right and help to do the work - think : ARROW head. No penalty for drafting in water, biggest challenge is to pick someone of your capability and swim with him/her so you can both help sight each other. 

The swim will be counter-clockwise in one loop towards Tuanku Mizan Mosque (which is made from (all) steel structure and a good sighting point as you swim to complete your first 400m. Then you make two right turn and head towards the Pencil structure and swim past it to the (iconic) Seri Wawasan Bridge before taking two more right turn and back to the Monument. Out of water, you will then run about 50 meters to transition.
Concerns : Water quality at the lake. Putrajaya is essentially a wetland surrounded by multiple lake/marshland and the organiser may need to conduct some water quality testing (periodic) running up to the race day to ensure that the water is not contaminated or found with excessive streps. This may be a concern as lake water or fresh water lake can contain bacteria that may and will cause sickness. However, incidences such as these at Putrajaya is rare, or not reported. Bearing in mind this is the same (huge) lake that covers a few Precinct, including the Precinct 6 water sports (Pullman Hotel area) where Xterra Malaysia and a few local triathlons took place. 

Seri Wawasan Bridge. Swim turn is right at this bridge. Photo from http://en.wikipedia.org/wiki/Seri_Wawasan_Bridge

Transition 1
Transition is expected to be at the open car park and Bike start will be at where the footpath meets Lebuh Bestari.

Bike 90km (2x45km loop)
The biking will mostly be on the highway linking Putrajaya. It is a modified Powerman route with 3 distinctive U-turn and 3-interchange, for a total of 2-loops. Expect a climbs up the typical highway/road ramps which may break heart if you approach it wrongly (aka on heavier gear than you can manage). Headwind is expected but side wind will be minimal as most of the route are covered by slopes on the left and right. Tailwind is what many would hope for for good timing.

From Ironman.com webpage for Putrajaya 70.3

Putrajaya route is actually challenging as riding on a loop mainly highway with many interchange would meant "involuntary encounter" of climbs - short steep climbs that throw your speed and cadence away. During the course replication on Garmin Connect, the elevation changes stay consistent between 10m to 30m differences, which coincide with how the terrain and road/elevations are. Pretty consistent and I won't be surprised to see that the total elevation gain after 2-loops would equal, or be higher than the 2014 Ironman Malaysia at Langkawi course.

Tips: If you encounter headwind, stay low and shift to lighter gear and spin on higher cadence. Not only will it help to clears off the lactic acid from the heavier gear hammering, it will help to conserve energy and keep the leg fresher on the speed attack. Start training on higher cadence in case it comes in handy for the route.

Single Loop approx 45km

A quick lay-out of the course on Garmin Connect sort of gave me this profile, which looked pretty similar to what Ironman 70.3 Putrajaya race course profile does.

Click for larger view. Elevation above is for ONE-loop of 45km.

If you take the trouble I did to lay out the course above, you will see that it typically passes through major "Lebuh" in Putrajaya. Big interchange typically meant longer climbs and in return, good downhill speed. From Powerman 2013 Bike route, the elevation gain was about 1000m, which makes this 45km potentially share the same type of gain. 

Concerns : Like all cyclists, the main worry is always traffic. Racing in Putrajaya has always been safe short of one or two incidences where road users do not follow instructions or went against the instructions of race/junction marshal. We have faith that the organiser under WTC will ensure near total, if not total lock-out of the junctions where 70.3 hopeful will ride past. 

Transition 2

Same spot as T1. No issues here. A fast in and out is expected. Careful with bikers coming in. I believe organiser will provide a dedicated in/out for bike and run as not to clash.

Run 21km (2x10.5km loop)

This will be refreshing as the as the run route is loops around Precint 2 and not on 100% pavement but rather a mix of footpath/foot way with shades from trees. I have to try it out once, perhaps twice to see how runnable the route are.

From Ironman.com webpage for Putrajaya 70.3

The elevation is of little concern as you will already be tired if you have pushed through the bike section and what will be essential is to ensure you are well hydrated and fuelled for the final portion of the race. Running through the finish line meant you will be cheered on by supporters very much like in Powerman. Nice.

Typical of any road run elevation.

Tips : Hydrate well. Shower with the water if you have to. Cap and sunnies is essential. You will be under the afternoon sun and unless it drizzle or rain, expect to come back a shade or two darker.

Concerns: Again, traffic control along stretches with vehicles passing. Minimal but essential that the participants themselves practice some common sense when crossing junctions. Water stations should be setup at most 2.5km to 3km apart, giving the route a 3-station stop over 10.5km loop. 
Where To Stay
There are a few hotels around Putrajaya if you are coming from out of town or out of Malaysia. Pullman Hotel is a nice posh place to be and it is a 10minutes cycle to race start/finish. Everly Putrajaya is at Alamanda and a 15mins drive away. Shangri-La Putrajaya is atop the hill smack in the middle of Putrajaya and a 10-15mins drive. Other choices is at Equatorial and Palm Garden, both about 20minutes drive away. More choices can be found at the usual hotel booking website that offers better than rack rate. All of these hotel rates starts from RM160 (Everly) to RM500 (Shangrila) per night. A cheaper alternative is to stay a bit out, but logistic to race start would be an issue on race morning.

Next Up : Nutrition Plan for a 70.3 distance race

Not Too Late To Register!
The race is still open for registration though the spots are steadily being filled up. Hurry and take advantage of the early bird offer. Date: 13 Apr 2014
Time: 7am
Venue: Precinct 2, Putrajaya
Course: Swim - 1.9km, Bike - 90km, Run 21.1km
Registration fees: Individual - USD240, Team - USD290 (by 17 Jan, therafter additional USD40)
Cash prize: Top 5 winners for Pro Category
Contact: ironman@usmevents.com.au.
Closing date: 14 Mar 2014
Details here

How is your Movember?

Last year, i tried to keep a moustache to commemorate Movember. You can read about it here. Movember is a movement to raise awareness for men related health issue particularly cancer and depression. So, this time around, as I promised in 2012, I will try to leave some facial hair for this cause. I must say over the past 12 months, I've learnt to groom and keep a fairly good Mo-bro. This was me in 2012.

2012 where hair were on vacation

This time around, with Movember ending soon in a week or two, there is a contest from GlassesOnline. They approached me via FB to help promote a contest where you stand to win some nice shades or optics. Here are more details.

Mo-Bro and Mo-Sis

GlassessOnline claim to be the biggest online retailer of glasses, sunglasses and contact lenses in Malaysia. They are celebrating Movember 2013 with a mustache contest, and they would like to ask you to participate and/or spread the news, 

All you have to do is make a post on your blog and send in a picture of yourself with a mustache on Instagram – but here’s the catch: it can be any mustache! It can be drawn, it can be a fake mustache, it can be a mustache ring, a T-shirt with a mustache … the list is limitless, the more creative the better; 

For more inspiration, please check out tje team’s crazy ideas here: bit.ly/GOMovember, and the contestants so far here: http://bit.ly/GOMovemberII.

Once they have your picture, they will add it to our Facebook Movember Album. The winner with the most Likes will win a pair of Nunettes glasses, a really fun brand that goes perfectly with mustaches, real or fake. 

ps -I will post a photo of me on Nov 30 when most of the hair comes back from vacation. ;-)

Monday Musing

It wasn't easy for me to write what I did last week on the debunking of the (running) myth. To start with, it was by a friend (I hope she still consider me as one) and as biased it may sound, I try to take it to another angle - that exercising in any form is good. Yes, I did take a few weight plates from some of the lifters and in the process messed with their reps. I threw the punches, I surely can take a few in return. Key point is very much to how I take my running - body straight, head high, chest open. Breathe. Land correctly and propel forward.

Lokelani McMichael - Youngest women (at 18 in 1995) To complete the Ironman. Guinness Book of World Record

To the many Anons that has commented, thank you. I am wiser with your comments, as what is the world without any sharing? Perhaps, you may have learn a few things too from me, i hope. 

And here is why.

Back in 2011 when I had a rough patch career wise and was in depressive state of mind, i contemplated to turn my passion in sports to something that may generate income. Yes, I did turn to the possibility to get myself CERTIFIED.

But what stopped me was the fee involved and at what value it will bring to me, personally. I know of many certified PT and these are superb people I've known for years. They inspired me. They are truly passionate.

Allison Stoke - Pole vault  (she was 17 in this photo, now gunning for a spot in 2016 Olympic with US of A)

Then, there are the other end of certified instructors that basically treats the certification as a mean to make money, a mean to be "authoritative" and "look here, I am a certified yada-yada". I shall refrain from commenting more on this.

To PT-certified or not?  I stopped, reassessed, got a lot of feedback from almost everyone I know in the industry, family and friends...and finally decided I've not found my calling, yet. So, i rebuild my career, rebuild my fitness, change what was wrong, improve what was right. I have never look back since. But one thing I did right - was to embrace Social Media. www.tristupe.com was the best decision ever after blogging since 2004 as opstupe.blogspot.com

Sam Briggs : Women World Champ Crossfit (ps - don't piss her off)

No sir, I've not charged a single sen for anything and everything I've shared; but God works in it's very strange way, in return, I received so much more return and blessings from friends and family that has appreciated what I've done and what I've shared. It may not be the best "certified" advice, but nothing beats sharing what I put myself through with no price tag on it.

Anna Frost - World Women Ultra Trail Champ. Mileage is her middle name

God forbid that one day the cycle of vicious career cycle returns and I am out jobless, again, that I may have the tenacity and grace, the wiser mind and please forbid me from cashing on this endless sharing I've done.

So in case my point weren't very clear - I wasn't bashing weight lifters, really. I was merely giving examples to contradict what running can do, and how the article was inaccurate to solely blame running for the sorry state of...ourselves. We all must learn to have a bit of humor along the way. Smile. Laugh. For that is what life is about. Isn't it? But I guess some of us take things too seriously. If we rely on the sports to earn a living, I guess that is granted (opps, is that why I am getting the comments?)...but as age-grouper competing in fun races...best to have fun. :)

Malaysian hot babe - Kimbeley Yap. Functional muscles unlimited

Week 5 IMMY training completed. Not as productive as I wanted it to be (short of a few KM from Week 4 #ShitTriathletesSay eh?), but the body finally needed to take it a bit easier. I constantly push my own limits and share what I know, so some of you don't need to make the same mistakes as me. I am here for the long haul that I hope I will make the first certificate I have worth it - my birth.

This blog entry goes out to those of you that has inspired me in many ways. Too many to name. Some of you are famous and known in the (certified) fitness circle, all of you were who I wanted to be, maybe more! You live the lifestyle of fitness, inspiring many along the way.

Then there are those that lived their life the way I am envious - the swim, the bike and the runs, the ultras and the adventures, the darkest caves and the highest ridge and has remained under the radar and made the word "humble" seems boastful. All of you went to race at places we can only imagine, run with legends we only read in books and come back with just, perhaps, a wrist band and photos to tell the story. Medals and finisher T-shirts to you are too mainstream. No amount of certification WILL give you that.

Of course there are the average Joe's and Jane's like me, those that bravely get out of their comfort zone and set their foot and body to be better than they already were. I salute you for you inspires me in your own way, reminding me and keeping me grounded of how I started many moons ago. Indeed, we share the same passion - to be better and to share the love of exercising and a healthy lifestyle.

You all know who you are. I Thank YOU.

ps- The photos of the ladies of sports on the top were a request by my friend Khairul, that tells me that my blog will carry more weight (and readership) if I start including photos of hot women. IMHO, the hottest I know is the one below.

Love ya. Thank you for the endless support all these while