Assalamualaikum

- A new chapter -

KL Marathon - Result

KL - Marathon

BHP Taman Kemas

just to inform,

for tomoro nite's wedding function at my house - 7th June, Sunday, 7.30pm onwards.

DO NOT PARK AT BHP !!

it's disappointing that it has come to this but we have reached a compromise to not have our guests park at their station as they scared they'd lose customers for tomoro. well, that's what the boss thinks la. but in fact, they'd already lose 6 cars, from my house only.

we have our canopies around our house and altho there are other access roads to the station, the boss decided to be an asshole and come to my house and had the cheek to order the canopy people to not erect them canopies up and create a bit of ruckus. we had even informed them earlier and extended invitations to all of their staffs including their pak guard about the wedding. as if they own the road. we have permits and permission from the police and mbjb to show.

eventually, cones and an empty service station would also reflect badly on them as we'd have RELA to assist on parking arrangements and their staffs shooing away my guests.

so please bear in mind ya. do not park there. my taman is a small taman and it wont be far no matter where u park in and around the taman.

owh, and err.... gifts are compulsory.

Thank you.

Rukun Negara

RUKUN NEGARA

1. Kepercayaan kepada Tuhan

2. Kesetiaan kepada Raja dan Negara

3. Keluhuran Perlembagaan

4. Kedaulatan Undang-undang

5. Kesopanan dan kesusilaan

What values does it hold anymore if you look at Malaysian Politics or shud i say, circus?

Judge for yourselves.

High on meds

I've been very sick since the beginning of february. Was down with fever with only a couple of days but throat is sore until today and its like wat, 2 weeks already. the constant coughing, throat clearing, spitting, swearing, and mood swing this past 2 weeks was a major distraction. had to cut down on a lot of stuffs. and the meds.. ohhh.. i've downed a few paracetamol, a lot of cough syrup, one for the phlegm, no, on to my third bottle now, lots of antibiotics, ventolins, flu meds, and lozenges - lots of em. from strepsils, to fisherman's frens, to dequadin, and some other lozenges from clinics. yeah, clinics. went to 2 clinics - family doctor, and company panel doc. went to my family doc first but it got worst so i went to panel doc twice and he gave me lots of meds including 4 different types of antibiotics. 2 types each visit. but my condition doesnt improve so i went back to the family doc yesterday. asked me to stop the meds from the panel doc and he gave me a strong fluid syrup for the phlegm, a pack of ventolins, and prednisolone - some kind of steroid. this actually works and i have to strictly follow its daily prescription dose. i'm feelign much better today. gotta get back on singulair once i've completed this new course from the family doc. darn. thot i've overcome my sinus but it came back. singulairs are expensive. myr190 a box now.

february seems to be my sick month. was sick same time last year too. exactly the same time. my 2nd visit to the panel doc is the same date as last year's - 13feb. was given a jab on that same date last year before i was referred to a specialist. no jab this year so i guess i'm much stronger. ha ha. but looking at the amount of meds that i've taken these past two weeks, i feel like a junkie. there were times when i feel i was shaking as the meds were taking effect, as if i'm high. ha ha. i hate waking up in the morning with lots of phlegm stuck in my throat. clearing it up was hell. i had to cough up until i cry almost every morning.

amazing thing is my supposedly sore throat, felt okay when i went out cycling. each time. ha ha. but the moment i stopped, it'll come back like a shadow. darn. its only a couple of days thru the steroid course but i'm feeling some improvements.

monday's cardio day. will continue with my training regime today and i'm gonna start running again. jogged for a couple clicks a couple weeks back and the bad knee felt fine. will jog at a faster pace and slowly increase my distance. hope i cud sweat all the meds out. ha ha. i feel dem weak and heavy. my limbs are sore and i feel fat. or am i?

Pendas :: Conquered

ok so its not actually a big deal for some. but it is for me. it was my first distant ride after getting back on the bike. aint that far, really. route taken was from McD Sutera - TUTA - Lima Kedai - Gelang Patah - Pendas - Gelang Patah - Lima Kedai - Tmn Sutera - McD. Total distance : 70++km.
had only just return to cycling for 2 weeks and there's still a little tingling feel of discomfort in the knee. in these 2 weeks, had only cycled lightly around my area and of course at the Impian Emas circuit prior to this Pendas ride. got my bike ready the night before. rode the CVS to pendas. had to replace front tube as it's busted. luckily its still early and i got time to get the tube replaced as i sent my other bike for service. went for dinner with my darling and loaded up on meat and noodles.
prepared my powerdrink aka ribena and get my riding attire all ready for the next day before i went to bed but not before i set my alarm for 6.30am. also told my mom and my darling to wake me up at 6.30 am just in case. he he. nyawa pn dh standby dua tiga life pack. ha ha. woke up just before the alarm rang. its funny that i can wake up easily for ride or for trips or watever planned events on weekends but i'd always had difficulty waking up on weekdays. ha ha. showered, subuh jap, suit up, load my stuffs into the car and headed off to the RV point - Petronas Tmn Sutera.

reached there on time, ate a twiggie bun, stretched a bit, unload the bike, and rode a few laps around the area there to warm up while waiting for the others to arrive. there were 10 of us - one went ahead first. the most so far in the sunday rides i've joined. was a lil bit sceptical at first with the knee injury and all tapi kalao dh degil tu, pegi jugak la. just want to see if the knee cud take it - which it did, and i survived this ride after a long break.

departed from petronas at about 7.30 am and rode at a steady pace maintaining between 25-30 km/h. saturday morning traffic aint that bad and the weather was gud. hilly areas were only at lima kedai and leisure farm, which is most part of the route. haha. aint that bad considering the elevation wasn't steep and there's only a couple of really steep hills. the last few kms to pendas was the only really straight roads. really like how the bike handles on the hills. its light -carbon, mesti la light, and it aint that punishign to the knee. one rider suffered a puncture duirng the ride up which was replaced there and then before continuing with our ride.

stopped at the end of the jetty to take photos and for breakfast. this time round, i had roti kosong and roti telor. owh, and a twiggie bun. not gonna make the same mistake again of eating just paper thosai like i did during the ride to pontian last time. ha ha. this time, the breakfast lasted the whole journey back to RV point. he he. ribena proving its worth here too. CVS = superb. feels so gud on hills and elevations. but still, am a beginner on a pro's bike. much to learn. tried new stuffs and technique each time. still got a lot to learn. straight road no problem. on hills, still with the bad knee, i can go faster.

cadence - tried to maintain 90-100 rpm. works well. i can last the whole distant without feeling half dead. am more aware of my pedalling speed now and i can learn to save energy.

took a short cut thru to CIQ on the way back to gelang patah. the weather was beginning to get hot and i did not wear my sleeve or apply any sunblock. huhu. was much slower in the ride back coz of the strong headwind and fatigue setting in. stopped for a short break and to regroup at the Lima Kedai bus stop just after the long hill climb before continuing our ride. split up with some of the guys at nusa bestari-bukit indah junction and continued the ride back to the RV point. reached the petronas at around 12.30pm and was back home before 1pm. enjoyed this ride and would definitely ride again to pendas. the knee felt just fine but i'll still be using the knee support in future rides until it's strong again and properly healed. showered, zohor jap, was then out again until late at night. it wasnt until the next day that i get to get a proper rest. i know i'm eating right so far, so i'm not worried here. am slowly building my fitness and pushing my limits further up. still a long way to catch up with the big boys but i'm working on it. still 5kgs over my target weight and i got another 3 months to shed it. ha ha.

am selling my giant ocr 3. lemme know if you're interested. would probably get a tsprint cvs or a colnago primavera. carbon vs alloy. hmmm..

these are some pics courtesy of Nik.

Weapon of choice

Back on the bike

hoohaaaa!! am back on the bike. 6 weeks of rest which i think is sufficient enuff, and also coz i cant hold in that urge any longer. was scared at first but i rode anyway. knee hurts a little bit the first few kms which i eventually stopped after less than 5kms. tried again the next day and rode a little further. fitness level dropped quite significantly, legs felt heavy, and deep down felt a little bit disappointed. after a couple of weeks now, i'm almost back to my best. but of course, my best so far is still far off from seasoned riders at Impian Emas. i'm just happy to be back on the bike. will wait another couple of weeks until i would start running. i have a tsprint as a loaner which i'm very happy with. feel and ride is much better than my bike. felt it's faster, of course, since its lighter and i cud go on elevations or hills much faster. i cud also maintain a higher speed on flat roads. i might go on a long distance ride this weekend. the boys are going to pendas. not that far, and they'll start riding much earlier than usual. its mostly flat roads and i guess its not too punishing. distance is only about 70km.

now that i have a loaner bike, i'll be sending my white bike for service and tuning. it wont match the tsprint but hope it'll be just as smooth once tuned. 2 days of rest and hopefully i cud make it for the ride. i'm still having cramps for last sunday's ride.

Kalao dah degil tu..

yeah, so i was supposed to rest 6-8 weeks. adehh.. mana bole tahan. strengthening exercise everyday, usual upper body work out, and finger exercise aka main game kt ps2, mana cukup. badan pun dah naik 3 kilo. pastu asek makan je. ha ha. "tu la, sape suro tak jaga makan", you might say. but the thing is, i've already lessen my food portions. adequately. i think. but still, i'm eating more than i'm burning. my party pack can now cater to a whole classroom. darn!

went jogging with my baby on sunday at istana gardens. went around once and walked most of the distance. only jog for a while until i felt a little bit of discomfort in the knee. but i think i still got it. tho only managed a short one, my body feels good. dapat berpeluh, best je rasa. after the run at istana, we went over to a chiropractor's clinic to inquire a bit and i've also set an appointment for check up which will be on thursday. that same night, i went for an x-ray for my knee at my company's panel clinic. pics as below. ada tulang timbul yg rub againsts tulang lain. more on the right side than the left side. as the doctor said in my previous visits, i shud lose more weight, wear proper shoes, and live with it. basket. how can i just live with it? at least give la some options or advice to correct it or something. he insists on me just having to live with it and do my strengthening exercise everyday. how long can i take it la just by that? will see what the chiropracter will say come thursday. i actually wanted to visit the sports ortho clinic at skudai but opted to visit the chiro first. if i'm still not convinced, i'll visit the ortho clinic. shud have just went to the orthopaedic clinic in the first place which wud've save me the trouble. ha ha.

my doctor fren, without looking at my knee and giving it a thorough checkup said its just a tear when i first kena and ask him. but when i showed him this xray below, he said from his point of view, its patella dislocation. kepala lutut senget. no meds cud correct it and only option is surgery. haha. at least for now i got 2 opinions from 2 doctors. will see what the chiro hafta say on thursday.

on monday pulak, smalam, lepas kerja joging lagi. on the treadmill. slow jog and fast walking. only managed 2kms until i stopped as i was starting to feel some discomfort on the knee. tu la, degil. suro rest tknak rest. tk geti duk diam. cari masalah je. kan dah sakit balek. tonite i'm gonna try to cycle. gonna readjust my seating position and will try to cycle and see how punishing it is to the knee in its condition now. but before that, tayar nk kena pump, chain nak kena oilkan sket. sbulan tu tak jalan. habuk lagi. nk kena lap lap sket ni kang lepas keje. he he.

kalao dah degil tu..

The long road to recovery

2 weeks down, another 6 weeks to go. adehh. gained about 3kgs. i'm now 72kg compared to only just 69kgs a couple weeks ago. 65kg target ntah bile tah nk sampai. in these first two weeks, my only cardio was swimming - which i went only for a couple of times, and two days of walking around shopping malls. haha. been doing a lot of knee strengthening exercises and lowered my workout intensity so as to not develop too much muscle mass. perut pulak macam dah naik sikit. adehhh. 50 sit ups every two days tak cukup ni. nak kena increase. i really need to break some sweats. starting tonight, i'm gonna try a different type of cardio exercise - with the arms and body. kinda like aerobics but only on upper body. cant put too much stress on the legs yet. bottom line is, i'm still fat and now that my mobility is kinda limited, i'm not sure how low my fitness level is at now. darn. am eating more than what i'm burning too. mama nye cooking la ni. sedap sangat. i cant complain tho, but its still a factor. haha.

i wore sneakers to work now that i need more cushioning. i've also been reading a lot about knee injuries, exercises, recovery, etc, and i came across 'flat feet'. i'm not sure if i'm flat footed but i'm gonna go get a foot specialist's opinion. the self test dun convince me enuff. this cud also be a factor to the knee injuries and maybe i need some orthotics or corrections to my running and walking. i'm pretty sure i wasnt flat footed before. i remember getting advices from my coaches everytime i wanna buy shoes or i'd get them to buy for me. but that was such a long time ago. somewhere between then and now, i got fat. now that i'm thin again - well, marginally thin - the after effect from thin to fat to thin again cud probably have fuktup my bone structure along the way. i think i really need to have some professional inputs now that i'm getting my training back together. now that its still at an early stage. for peace of mind, at least.

sadly, i'm also slowly developing to be a couch potato. haha. now that i've got time i've been catching up on the movies that i've downloaded but have not watched yet. watched some bruce lee movies, some funny stuffs, and a few human nature stuffs if u get wat i mean. most recent movie that i download and watched was Ip Man. superb wing chun kungfu fight scenes. but weak story line tho. the kungfu was so cool that i watched it twice. he he. was told there were a few scenes that was cut out from the public screening. lucky me i always download. he he.

aaarrggghhh.. its only been 2 weeks rest and i'm already feeling like crap, physically. cant wait till i'm well again. been itching to run and cycle. knee injury is no joke. i hate it. kena once before when i was in school. dislocated my knee. stayed off sports and heavy activities for 5 whole months. imagine that, being a schoolboy. home bound. with hormones raging. ha ha. hopefully, this time it wont be that long and i cud ride and run sooner than i'm supposed to rest. ha ha. its frustrating that i've got my weight down, and got fit, only to be bogged down with injury putting those hard work to a halt. i'll surely be back fitter, stronger and faster. cewah, mcm gempak je. he he.

ironically, its during these times that i get to do stuffs that have been kept on hold or needs more of my attention before but cudnt have time for it. this time round, i have wedding misc stuffs to look into. wedding preparations are under way and i'm currently compiling my friends-to-invite list. apart from those that i'm close to, i dunno who else should i invite. some are 'friends', some are just 'accomplices', and some are 'friends of friends'. office mates are easy. oh, and its a gud thing too there's Facebook. yay! its not that i dun want to invite them all, its just that my wedding guests are limited to 1000 pax and almost a third of it are families and neighbours. the wedding will be at 'a hall' (location rahsia for now), and it'll be a formal dinner with dress codes. do take note. it'll be in june and you guys still got time to save up for wedding gifts. ha ha.

cudnt sleep well last nite. had my knee tightly compressed with bandage, and elevate it on some pillows. sakit badan wo bila bangun tido pagi tadi. macam tk puas je tido. balik keje ni kang mcm nk tido lagi je rasa. huhu.

until the knuckling sensation above my right knee goes away, it'll be like this almost every night. adehhh lagi. next check up will be in february. aiiihhhh..

Knee Pops

ok 3 days gone by and i dun see any signs of recovery or healing. there's no pain, but the knee still feels loose and i cant really stand and support myself for too long without feeling some uneasiness 'in' the knee. it still pops at a certain angle of motion. when i'm sitting down and try to lift my foot, i can feel the bone or muscle move and pops when i put my palm on my thighs above knee. on new years eve, i made my way to the GP to have my knee checked. after going thru some knee movement process and some touching and pressing during the check up, the doc said its a strain muscle, specifically, the quadriceps tendon. its not completely torn but its a tear nonetheless. what a way to start the new year. there're several factors that could lead to this and one of it is consistent stress on a particular muscle which lead to its rupture. looking back on the past couple weeks, i did cycle and ran a lot, but i think its the futsal that contributes most to the damage. its overstress to the knee. the knuckling pops is due to uneven muscle strengths on certain area of the knee which makes it out of alignment. bleeagghhh. the doc also said my cartilage is thinning and i have to live with the pops and knuckling sound for the rest of my life as long as its still there and its not worth to go for a repair or surgery, which, isnt really convincing but coming from a normal GP, i'll take it. for now. i guess after all the working out and exercise last year, i needed and deserved a break after all. so i'll be off from the running and the bike for 6-8 weeks until my knee's all better again. but if it doesnt get better, i'm seeing a specialist or an orthopaedic.
ironically, as i was at the counter collecting my meds, my dad called and ask me my whereabouts. so i told him i'm at a clinic going for a checkup for my knee which he laughed and mock at. basket. ha ha. was given some pain killers and some cream to apply to the knee. and i have to wear a compression knee support brace too.
read up on some knee strengthening exercises on the web. in these next 6-8 weeks i'll be busy nursing and strengthening the knee back to full recovery which i hope it would. apparently, these workout are the ones that i left out in my routines - various kinds of knee lifts, leg lifts, and balancing focus exercise. dang!~
had to come back after 3 days to check on progress, so i went again 3 days later. doc said the swell had subside. i didnt even know it's swollen. doesnt seem like it. when i looked at it. was given more meds and cream.
it'll be a long way to recovery. the sooner the better. i hate it when i'm down with injury. i cant do stuffs and it affects me in many ways. nothing i can do really. its self inflicted. ha ha. once it stopped popping, i'll get back on the bike first before i do any running. until that day comes, i'll live with the strengthening exercises for now. so here's hoping for a speedy recovery. hoohaaa!~