Boxing Day Fun Run 2012

Boxing Day Fun Run at Wanchai Gap Road, 4km off road fun race. All the way running with hubby, what a day! 

First time to do that Boxing day fun run organised by my running club HKLRRC, we are not so dressed up when compared to others! Great organisation, very community based and with alots of good smiling volunteer all along the course! Great one:)

Merry X'mas 2012

Can't imagine a year had gone that quick! From a movie I saw recently: "Time and Tide wait for no man" that is so true!!! X'mas celebration lunch on 21th with 180 colleagues at View 62, a Spanish restaurant! A kids hot pot gathering on 22nd, family dinner on 23th, a fire fighter BBQ on 24th!!! Wishing you a Merry X'mas and a very best year, my friend!!

Deed of Mutual Covenant

Do you know what is a DMC when you purchase an apartment in HK?

What is Deed of Mutual Covenant?
A Deed of Mutual Covenant (“DMC”) is an agreement under seal.  It binds on all
owners of a multi-unit or multi-storey building.  It basically sets out rules to regulate
the rights and liabilities of co-owners and establishes management machinery for the
co-owned property.
Hong Kong buildings are mostly multi-unit or multi-storey.  People own multi-unit
developments in Hong Kong by holding undivided shares in the whole development
together with an exclusive right to use a particular part of the building that they
bought.  Owners are actually co-owners of the whole development.  The DMC caters
the need to regulate rights and liabilities of all owners.
The parties of a DMC include the developer and the first purchaser of a unit in the
development and the management company (if there is a management company
appointed).  Even though not all owners signed the DMC, they are bound directly by
it.  This is similar to a case where members of a trade union are bound by its rules.
DMC covenants can be enforced against the successors in title of the original parties
or their successors in title.
DMC has a binding force over all owners, incorporated owners, manager, tenants and
users of the building.  Relevant parties can take legal action against the party who
violates the DMC.  The remedies of violations include damages against losses, an
injunction order from the court and a declaration from the court concerning the
violating act.

and more: http://www.clic.org.hk/en/topics/saleAndPurchaseOfProperty/deed_of_mutual_covenant_and_owners_corporation/index.shtml

A Deed of Mutual Covenant (“DMC”) is a document containing terms that are binding on all flat owners of a multi-unit or multi-storey building. Once a DMC is signed by the owner of a flat and the developer, it binds all the subsequent owners. It basically sets out rules for the management and regulation of the building. A detailed DMC can run to over a hundred pages. Terms in a DMC may include, for example:

• residential flats cannot be used for commercial activities;
• definition of the common areas of the building;
• restrictions on the flat owners (e.g. no keeping of cats and dogs);
• how to appoint a building manager (or building management company);
• how to set up an Owners' Corporation;
• how to make resolutions on matters concerning maintenance or renovation;
• who should specify the management fees, and how.

No matter how a DMC is drafted, no provision may contravene the Building Management Ordinance (Cap. 344 of the Laws of Hong Kong).

Patagonia Nature Run 2012

First trail running race since 2007 at KOTH! We have a terrible condition today, rain is non stop showering us and make the trails quite dangerous at some points! Glad to finish! 

At the start: everyone looks happy! 

Just at the first climb, i ran on the side of the climb on soft trail to make a lots of pass

Me setting up the pace i wanted and forget my hubby  behind:) 

Train Like An Olympian: The Tabata Workout - LifestyleAsia Hong Kong

Train Like An Olympian: The Tabata Workout - LifestyleAsia Hong Kong
Thanks Alexa for this tips, love it!

Train Like An Olympian: The Tabata Workout

Get an efficient workout in just four minutes

In this day and age, everyone is looking for a quick fix. And although there's no such thing, there's something called Tabata, and it only takes four minutes.

It’s almost too good to be true to believe that four minutes –- in fact, only 2.4 minutes of actual “work” – could be instrumental in helping you reach your fitness and physique goals. 

However, Tabata is one of most efficient and effective high intensity interval training (HIIT) protocols around, utilised by both Olympic and elite athlete coaches in sports such as rowing, swimming, boxing, mixed martial arts (MMA) and cycling.

What is Tabata?

Tabata was named after Dr. Izumi Tabata, Ph.D, a former researcher at Japan's National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team.

Specifically, the session consists of eight maximum-intensity work periods lasting 20 seconds each, with a mere 10 second rest in between. The 10 second rest does not include lying down, getting a drink, talking to friends or admiring the form of the person doing one legged toe touches on the bosu ball next to you. If you have the time or the energy to do any of the above, then quite simply, you’re not pushing hard enough in the work intervals!  

What exactly will these four minutes of suffering accomplish? It will boost your aerobic and anaerobic capacity simultaneously (allow you to go further and faster), increase your fatigue tolerance, and continue to burn an obscene amount of fat for up to 48 hours after the workout has finished.

In addition, I will guarantee that you will learn a valuable lesson in exactly how much you want to embrace hard work to reach your goals.

The workout

For the ultimate in full body fat blasting, I have combined four of my favourite exercises into a mini circuit. You will complete one four-minute station of each exercise before taking a two minute rest and moving onto the next one. 

Remember, the aim is to complete as many full and complete repetitions of each exercise in each set of 20 seconds. Warning: vomiting, whilst not mandatory, has been known to occur.

    •    Treadmill hill sprints: Sprint for 20 seconds and rest for 10 seconds.

    •    Thrusters: Squat with dumbbells and push up on every ascent.

Be sure to give it your 100 percent during the 20 seconds.

 •    Burpees: From standing position, squat down, get into plank position, tuck your knees back in and ascend into a jump. Repeat.

    •    Pull ups: Hang from a bar and pull up until your chin is above the bar. Repeat. 

It may take some time before you can even do one pull up, but keep trying.

The beauty of tabata is that its training parameters can slide across most sporting disciplines, it is able to act as both a cardiovascular and strength conditioning workout depending on the exercises you choose, and if you’re stuck in a hotel room without any gym facilities, you can do a bodyweight version.  

You can use a single four minutes as a “finisher” after a weights workout, as a metabolism booster in the morning, as a sports specific addition to a workout, or as above, just as a general stand-alone full body conditioning workout.

There is no definitive list of training options; you have the freedom to create your own. So, in saying that, what’s your excuse, as it surely can’t be time?

Have a dream

"Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts."
Albert Einstein

I love speed, I still love speed

After the finish of my 5th Ironman race last sat. I have told myself I don't do it anymore, I hate the feeling when I run! Legs is aching and i can feel all over my muscle is screaming yo me! After 3 days of business trip in KL, I return today and day to myself, I love this sports and I enjoy the speed!! Next Sunday - Sanshui ITU!!! Go smash it Gigi:-)

Bring it on!!!!!

List of Don't for Women riders

Interesting read today!
Full Story here: http://www.listsofnote.com/2012/01/donts-for-women-riders.html

On June 21st of 1895, the "Newark Sunday Advocate" ran an alarming story — syndicated from New York World — about a recent gathering of the Unique Cycling Club of Chicago; an event that saw two lady riders publicly punished/shamed for having the audacity to turn up wearing short skirts over their bloomers. That story can, and should, be read below.

Also of note is the amazing list that followed said piece, printed in an effort to better educate female cyclists in light of the bloomer fiasco. The list was titled, "Don'ts for Women Riders."

Transcript

The Unique Cycling club of Chicago is all that its name implies. One of its laws is that on all runs bloomers and knickerbockers shall be worn, and two members who disobeyed this rule recently met with a punishment that they will not forget soon. Union park was the rendezvous for the last run, and 50 members turned out. The president, Miss Bunker, observed two women wearing short skirts over their bloomers.

"Take the skirts off," ordered Captain Bunker.

"Indeed we won't," was the reply.

A crowd of 200 had collected to see the start. The president and the captain held a consultation, and then, taking several strong armed members with them, fell on the skirt wearers and stripped them down to their bloomers.

"It was done in all seriousness," said Mrs. Langdon. "The club's rules are made to be kept and not to be broken. Why did we take off the skirts in public? For no other reason but to make examples of the offenders. They publicly defied our rules and were published accordingly."

-----------------------------

DON'TS FOR WOMEN RIDERS

Don't be a fright.
Don't faint on the road.
Don't wear a man's cap.
Don't wear tight garters.
Don't forget your toolbag
Don't attempt a "century."
Don't coast. It is dangerous.
Don't boast of your long rides.
Don't criticize people's "legs."
Don't wear loud hued leggings.
Don't cultivate a "bicycle face."
Don't refuse assistance up a hill.
Don't wear clothes that don't fit.
Don't neglect a "light's out" cry.
Don't wear jewelry while on a tour.
Don't race. Leave that to the scorchers.
Don't wear laced boots. They are tiresome.
Don't imagine everybody is looking at you.
Don't go to church in your bicycle costume.
Don't wear a garden party hat with bloomers.
Don't contest the right of way with cable cars.
Don't chew gum. Exercise your jaws in private.
Don't wear white kid gloves. Silk is the thing.
Don't ask, "What do you think of my bloomers?"
Don't use bicycle slang. Leave that to the boys.
Don't go out after dark without a male escort.
Don't without a needle, thread and thimble.
Don't try to have every article of your attire "match."
Don't let your golden hair be hanging down your back.
Don't allow dear little Fido to accompany you
Don't scratch a match on the seat of your bloomers.
Don't discuss bloomers with every man you know.
Don't appear in public until you have learned to ride well.
Don't overdo things. Let cycling be a recreation, not a labor.
Don't ignore the laws of the road because you are a woman.
Don't try to ride in your brother's clothes "to see how it feels."
Don't scream if you meet a cow. If she sees you first, she will run.
Don't cultivate everything that is up to date because you ride a wheel.
Don't emulate your brother's attitude if he rides parallel with the ground.
Don't undertake a long ride if you are not confident of performing it easily.
Don't appear to be up on "records" and "record smashing." That is sporty.

Pre race of Ironman 70.3

Thursday 1st Nov.
Arrived with the brunch of Sonic 2 days earlier of the race day! This is our 3rd year coming to this beautiful island called Kenting at the southeast tip of Taiwan!

Friday 2nd Nov.
We wake up at at 7am, finish breakfast at the hotel! We do our test ride to the bike check in which is around 10km from where we stay, and we bring our swimming gear to test the water! I did the coach ask me what to do with some speed work added to the 10 km ride. Water is just perfect, a bit choppy but we swam the Shek O, this is not the wave that I called is choppy! Love this swim, the water is just as clear as aquarium! All of us is just so enjoying this swim, happy to see people is not nervous before the race day which help me alot to relax as well!! Bike all check in, the inner tube is just a bit worry me, I got a flat when I land. So I changed the inner tube and outer tube last night:( race briefing then early dinner at the hotel. Went to bed at 9, but I can't fall asleep, that's not so right for me! I usually manage to sleep very well before the eve day, not tonight. Why??the race picture keep throw out from my head then I started to simulate the race where I come out from the swim, the T1, the bike route and run course! I knew that's not a usual me! Am I wrong or will I able to finish this race?? As I suffer Bihonchit few weeks ago, and just couldn't train according to plan, this worry me alot and I knew I could not race well and even though I'm not quite sure if I can finish my race like last time in Cebu I cannot run due to Zoster attack:(
So, and I wake up at 3am not according to plan and wake Charles up to say we going to take the first bus to the T1!!! Charles hate me alot, so sad to see him leaving the bed with a pure heart like a kid!!

Moneghetti Fartlek

So happily i back to my trianing, not 100% normal but at least i can train. But have to be careful myself as i'm taking chinese medicine now:-)

Ran a fartlek session yesterday in Shek O and i found this one is q good as it won't take you an hours to finish it and you can do it any place, trail or cross country as it counts on time not distance.

Steve Moneghetti, a four-time Olympic marathoner for Australia, developed a unique fartlek workout that is now used by ZAP Fitness, an elite running team based in North Carolina. ZAP Fitness coach Pete Rea shares his version of the workout, which alternates short bursts of fast and slow running to boost overall calorie burn.

Run two sets of 90 seconds hard (five to 10 seconds per mile faster than 5-K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).
Run four sets of 60 seconds hard, 60 seconds easy.
Run four sets of 30 seconds hard, 30 seconds easy.
Run four sets of 15 seconds hard, 15 seconds easy.

Estimated Burn: 400 calories

(But my coach said to do the reverse, so i started at 15 sec. to 90 sec.)

Update of me

Haven't been updateing of myself after my trip to Sydney with Charles! We have excellent time in Sydney and we are amazed how sporty of this city is! People just cann't sit down...

Here is me at the Botanical Garden run, so many distraction when i ran by! Seeing the famous Opera House, Sydney bridge!

Worst case is i haven't done much in the begining of Sep., so my coach give me a hard intensed program and i was crashed! Especially with the seasonal changes, pollution is bad in HK! I suffer bronchitis a weeks before my HKITU race! I have actually skipped a weeks of training before and agter HKITU! Sad, nervous, and confuse is all around in my head!

I started to pick up my run / jog at Dragon Back on the ITU day, only i can be so to myself while i'm on the mountain. The run  / jog / walk is not good, having the medicients i couldnt perform the normal of me. I feel pain while going up and up until i reach the top and start jog again. The experience is not gaining for a training voloumn, most important i have to locate myself where i'm. And i did it, 2 hours back to home, just feeling great!

Forced myself to stick on the plan according to the program, surprisingly the first day of run at HV is good feeling though i cough a lots and cannot do the best pacing. But i told myself i need to pick up myself. And following the session is going great and picked up the performance easily these days now! I know if i just stick to it will built the best of me and my previous hardwork would pay off. Believe myself!

As counting down to my Race day for 70.3 Taiwan, knowing that this week is important for the peak! Lets just force to it and i'll becoming a happy girl next week (means less training sess) and would start to prepare my mental training towards my race!

Train smart:-) 

Make The Most Of Your Half-Ironman Taper

• By Jené Shaw
• Published Mar 26, 2012
• Updated Mar 27, 2012 at 12:33 PM UTC

If you’re headed to San Diego for Oceanside 70.3 or Galveston for Texas 70.3, race week is upon you! The key is to taper smart and remember that no matter what you do, you’re not going to gain any fitness this week. So sit back, try to relax and start getting into the racing mindset with this five-day countdown.
Day 5 (Monday for Oceanside, Tuesday for Galveston): Keep up with your normal but scaled-back workouts. “The purpose of race week is to stay loose and to remind your body it is in race mode. So keeping workouts to under 45 minutes with only a few minutes of interval pickups on the run, bike and swim are needed,” says USAT coach Diane Stokes of FitBricks in Northboro, Mass. You won’t gain fitness, but your legs need to stay fresh. Also, do a bike check today to make sure everything’s in working order. If not, get to a bike shop pronto.
Day 4 (Tuesday for Oceanside, Wednesday for Galveston): Go through your checklist, using a site like Triathlon.racechecklist.com to help you remember any last-minute items. Buy backups of small things such as sunscreen, bike tubes, body glide, nutrition. etc. Now is the day to start heading to bed early. “This is the night to start focusing on quality sleep, as you may be too nervous in the next few days to get optimal sleep,” says USAT coach Jessica Herschberg of FTP Coaching in Nashville, Tenn.
Day 3 (Wednesday for Oceanside, Thursday for Galveston): If you’re traveling today, hydrate, hydrate, hydrate. If you’re not, hydrate anyways and focus on extra stretching and foam rolling.
Day 2 (Thursday for Oceanside, Friday for Galveston) Jump in for a quick open-water swim in the San Diego area or drive, ride or run a portion of the course if you’re unfamiliar with it. Pick up your packet and leave the race site. If you’re cooking dinner at home for your pre-race meal, make sure you have all your ingredients. If you’re going out for dinner but don’t have reservations, make a plan!

Day 1 (Friday for Oceanside, Saturday for Galveston): Do 10–15 minutes of each sport just to get the muscles moving. Then get off your feet. “Try going to a movie to stay off your feet and to stop yourself from chasing last-minute tasks or burning nervous energy,” Stokes says. Make sure everything for your breakfast plan is ready to go for the morning. Aim for a good night’s sleep, but don’t stress if you’re having trouble sleeping—your adrenaline will wake you right up in the morning.

Race Day (Saturday for Oceanside, Sunday for Galveston): Eat your breakfast as according to plan and keep sipping water or a sports drink until race start. Hershberg recommends setting up your transition area thoroughly, then leaving to find a quite spot away from all the other nervous athletes. “Visualize your entire race from beginning to end, seeing yourself execute a solid performance feeling strong and confident.” she says.
GO GET ‘EM!
 Souce: http://triathlon.competitor.com/2012/03/training/make-the-most-of-your-half-ironman-taper-countdown-to-oceanside-70-3_24813

Sunset Peak lunch Invitation

In was a nice Sunday afternoon, we got invited from my friends / design consultant and common friend Catherine and Frederic to their lovely house up at Sunset Peak, Lantau! So three of us, Frederic, Charles and I went up there!
The invitation is this:

Dear friends,

We would love to invite you all to lunch at Cabin 9 on Sunset Peakon Sunday 16 September.

Our cabin is located in the middle of the saddle, south side, overlooking Chi Ma Wan and Cheung Chau Island.

As Fred, Lewis and I will probably be staying over the night before it is probably easier that everyone makes their own way up, either from Nam Shan of from Pak Kung Au (the highest point of the Tung Chung Road).

No need to bring any food, we will have plenty to cater both both meat eaters and vegetarians! But please bring enough water for your ascent and descent as we are quite short of drinkable water up there.

We plan to go up whatever the weather, well excluding typhoon, black rain storm or high risk of thunder storms!

Daniel, I might take you up on your offer of help and ask you to bring up some frozen rose, hopefully in an aluminium bladder, which I will deliver to your house before hand.

Jo and Gigi, could you please forward this invitation to your common friend Frederic as I don't have his e-mail, many thanks!

Will send ferry and bus routes and time tables later.

Hope that you can all make it, please let us know.

Big kisses,

Catherine

We started our trail walk from Pak Kung Au, as this is the quickest way to go up the peak but more steep, in fact i'm so enjoy the hike up and i lead up the whole way with my team F &C, F's friends is a bit exhausted so we have 2 pit stop furing the whole way! When we up there, it is amazing to see those small cabin with their numbers on it. It is so surreal to me and thinking who would be staying that cabin over the past? It is quick hard to locate Catherine and Frederic No.9 Cabin with the information given the cabin is over looking Chi Ma Wan and Cheng Chau Island, the last rode is super over grown, we have to past through the over grown with soft mud then we found a group of crazy people having fiesta! As a tradition, we have cool one white wine and brought up to the peak!

NO.9 Cabin on Sunset Peak

Beautiful set up by Catherine with table cloth, nice tableware

Beautiful mountain

From left to right: Frederic (half cut), Charles and me

From front to back: Frederic (back), Charles and me overlooking the Sunset on sunset peak! Beautiful!

First day without my hubby around

Say bye bye to Hong Kong, hello to Sydney!

He left last night it was a bit silent at home but everything went ok!

Back to work normal, but I don't need to wake up any body!

Sonic is always good to me, I have a great run tonight and they all bring me for a Shanghaiese dinner tonite!

Back home with a bit silent, shower, unpack the training gear then good nite!

A call from Charles when I was on the way home by MTR! Talk a bit

Can it be worst like these???

Wow, a big month passes!

I have suffer in Shingles, Zoster Herpes attack, URTI attack, Lost my wedding ring, China Visa Expire cancel trip for works (My boss is going to take his lead:() , Cannot finish a big race and has to pull out, Testing with Chinese Medicine at HKU, and now my husband told me he is going to work in Sydney for month and depart this Sunday! How could this happened??

Any worst case, please attack me ASAP! I don't like to wait when a War begin! I prefer a active approach!

70.3 Philippines Race report

My doctor confirm I have to withdraw my race 2 weeks ago which is the most hardest day ever for me since I have devoted alots my time start in May! And now I confirm I will be on my start line!

Known I could not run like before but still hope to finish the race! Swim should and bike should not be a problem to finish, obviously Run is making me so in sure myself!

630am
We are on the start line, we have Sumei, Ren with me and of course

Off to Cebu for ???

is off to 70.3 Cebu! Not sure i'm more excited to see Jenson Button or the fact that i can stand on the start line:)

The coach(UK base) for China say the Truth for China swimmer

http://m.guardian.co.uk/ms/p/gnm/op/view.m?id=15&gid=/sport/2012/jul/31/chinese-athletes-olympics-train-harder&cat=sport#.UBkV6rLDcwN.mailto


Sent from Gigi's iPhone

Eva Arnold

Impressed by her reality of photography!

Brick Training and see how i feel

First training after the shingles attack, i know i'm not fully recover but i have race next sunday! I have to know am i able to JUST finish it!

Beautiful Shek O as always, when i hit the first round of the swim coming back to shore i was drafting behind Sacha and swim shoulder to shoulder with Jones, feel my swim wasn't lose anythings from my rest. when we get closer to the shore, i feel my wedding rings is loose and i can feel in comes down on from my finger with that weight into the water...............and i stopped and trying to stay on my current position and yell to Charles he is on shore.

Then, the whole team Charles, Jones, Aki, Lyn is now started a massive search for my tiny wedding ring....and i knew it is gone! After half an hours, i confirm to close the search! And is not easy to find. Really apperciate and thanks all of you to help me, i really meant it:)

Shingles VS Triathlon

Started to look at the shingles VS Triathlon and found out that is some cases worth to look at! Glad that I'm not alone! " Here Wellington fighting shingles for two and a half weeks before her appointment at Roth, and take the crown!" I just hope that I can race and have the power to finish!

http://www.slowtwitch.com/News/Wellington_smashes_WR_at_Roth_911.html

Stone Roses Live VS Wife Gigi

My boy prefer to see her sick wife rather than Stone Roses Lives! I'm thrilled:)

Sonic Time Trail 2 (DNS)

Sonic Time Trial 2, Gigi was not able to start :(

I was diagnoses of Shingles / Zoster Herpes. (HK people said this is "SNAKE") yesteray from my doctor. And recommend Bed rest for a week. I feel so SAD, i cannot work and train:(

I am really eager to join my club time trial to defending my place at the first runner up, just right behind the ranking from Janice. (OK, no girls show up in fact!!!) but honesly i am really looking forward to this little challenge and really want to gain points for my title! But it was all hurt!!! I'm trying to wake up as supporter for them. It make me feel tired than doing it. I was on medication since 19th July, i'm now with every medicine. LIke Anti-biotic, pain killier, any pro one. you name it, i'm having it:(

And how to do my race for 70.3 Cebu 2 weeks later?? I was all unknown..............

These 2 days is very hard for me to accept the fact that i have to suspend my training for 10 days! Bed rest and taking medicine is the only things I can do! The truth is not always what I wanted and I have to be patients and wait:(

Go Go Go Susana at IM Lake Placid 2012

Video shooting for Susana, she is going to race after 8 hours, just can capture this video and sent to her before her sleep! I look into it and it is so Fun! Susana is doing her first Ironman this year! And we all wish her all the best and FINISH!

Shingle / Zoster Herpes attack

I started feel numb on this Monday and all i was blame to a mosquito bite on Shek O last Sunday and the next day feel numb! the area is close on my calf and all i thought is a different one.

And i started to feel allergy on my skin on exactly my right calf, butt and skin is so itchy! I decided to see doctor this morning and was diagnosed Zoster Herpes! I was shock and never though about it! It meant to be on alderly people with low immune system that will be easily attack! All in all, many people around me think i was because OVER-TRAIN and i'm not quite sure about myself i was or not at they say to me, because i want to do this time a better one, i have a goal and want to progressively improve my time this year thats why i have sign up many races to fit into my work schedule. Somehow, my body say the other words and ask me to slow down and now totally "SHUT DOWN" and it feel like this is the ned of the world!

And now start my long leave which i never have this for a week!

Long weekend: Sunday

Hurray! Long weekend till Monday! Started the day at Shek O, we arrived a bit late as the BBQ ended a bit crazy last night! I only did a short run to save energy for the next 2 hours session! Ran 10 mins wu, 2km race pace, 10 min. L2. 1 km race pace. cd 10 mins . Remember I ran at the rolling Shek o road to big wave bay! 6km done!

Grab my sandwiches and ice tea at Lulu's and head to Repulse Bay for Lululemon beach yoga and open water swim session! The first yoga session is really good which helps to release my tight muscle! The second open water swim is fun, we started a warm up swim for round the two platform, then we split into 2 team, first set to make the whole team to the first platform, we won by split into 2 group with similar pacing to draft the swim! Second set, we have to split 2 by 2! By the first 2 make to the shore, the second 2 can jump, again we won! the last set: sand castle! Having been doing this for long time and by adding the swim bike run graphics, we make it much better! And again, we won! A little pressie is given by Lululemon! Great session in the morning and very well organize!

Sand Castle Race! What a fun morning to start with:) Team 1 Win!

Getting ready for our Yoga on the beach:) See my Marni like towel? Nadine the Yoga teacher of the day!

HELP! Race against time for Yvan

Dear all my friends,

My friend a caucasian Yvan C from my Triathlon club in Hong Kong is suffering in Acute Leukaemia (kind of Blood cancer?) He is a father of 2 (aged 6 and 10), a good husband of a Chinese wife is looking for compatible bone marrow to transplant! This is quite easy to help:
- Yvan will need a bone marrow transplant before end Aug. The donor must be found before end June to allow Yvan to be prepared for the operation.
- Two main priorities: finding someone in HK + finding someone in the caucasion community as the likelihood of compatibility is 10 times higher than with Asians.

Yvan at the local newspaper SCMP on 9th June 2012' with our handmade photo ablum!

ACT NOW, you may help a lovely family! Yvan have been training with me in the local Triathlon Club, we have been doing race together in Hong Kong and China. And now he is facing a big challenge like Triathlon race, which needs lots of our supports on the side and even give him a boost! Lets do somthing little TODAY and register in any centre in Red Cross in Hong Kong!

I did it yesterday during lunch time, and is my first time in Red Cross to give out my blood! If you know me well, you will know I'm the person who scare blood / injection deeply, not to mention i never donate my blood and try to avoid any heath test in relate to blood. But today i did one things which scare myself, i walk to the Red cross and registered a Bone Marrow Donor! When is yours?

Gigi first time to give our blood in Public which scare herself today!

4th Sahaviriya Bangkok Triathlon 2012

Back home in one piece, no cat fish, no 2meter lizard, no snake, no crocodile and with a fastest PB in Swim! But the most important is the realization of myself and where i am and where i could be.

No race can be as pink as Bangkok Triathlon

I sign up this race quite late due to my uncertainty of the Chao Phraya River water quality and others fear of fish! Yes, i'm scare of fish, the most beautiful one from the coral to the one in the river. I was born not eating fish as well until i met Charles to try my fist bite of Salmon and like it raw with lots of washabi. Until today, i only eat Salmon and Grouper (Sea fish only!) And yes, everyone knew this is Chao Phraya River in Bangkok where most of the daily live happen, washing, cheaning, the toilet pipes all going down there. And with the news of flooding last year in Bangkok, Crocodile from farm is escaped. I could almost die there. And thinking the mass swim start will scare away the fish there. And because i have to suck in some mileage and theres no way i can earn this mileage while I'm travel as part of the training, all i have to do is sucked in no matter what and there i'm here.

The swim (From 1.8km cut short to 1.5km) Time: 00:25:03 ( 84/ 176)
The swim was told from the race organiser yesterday will be FAST, we all expecting it will be like white water rafting as we were told the current from north of the river will be pushing down stream, so be ware to swim towards right hand side or otherwise you will hardly back on the swim IN and will arrive Pattaya after. We were warn to arrive the pier at 05:25 to get on a big boat to the upper bridge side for the dive in swim start, yes it is still dark (We wake up at 3:45am this morning) and swim towards the Rama 8 bridge where the swim out! Swimmers is diving in the water in groups and is quite chaotic and mess. Once i jump in, i realise the swim is not that easy as we thought before. No buoyancy and is quite choppy, i have to make my turn in 180 degree on both side to catch the breath. And the water is absolutely murky, i couln't see either my hands in the water nor the feet/ people in front of me. After 5 mins, i really want to withdraw the race and started few breast storke. No good on me, want to give up. And told myself to calm down and just keep swimming. Once i found my rythem, it become much better and just aim to the Rama 8 bridge. The swim feel likes to an hours and when i get out the T1, i saw Johnny and i knew my swim is quite bad.

The Bike (55km / 2 loops) Time: 1:48:17 ( 114/ 167)
Bike is on the express way at the north Bangkok, completely flat. One way out is around 13.75km with completely no shade, no tree and over looking the city and top of the building. Is completely boring as hell. All you have to sucked in by yourself, keep pedaling and keep pedaling giving all out you can.I must admitted this is the most serious ride i have done so far.

The Run (10 km / 4 loops) Time: 00:56:29 (40/ 161)
After hammering myself on the express highway, i have not much left. When i'm at T2, realising most of the girls is out on the run course:( I was really into the half marathon race pace and have no clue running on a 10km race should spin myself faster until i warmed up for around 4km, i can back to my robot pace! At around 6.5 km where i pass Charles, i ran with him for about 20m and slightly push his back for a support and say "Charles, keep it up" i can see hs is suffer, running under the heat is somthings he worried:-(  The weather is Hot, sun is shinning right above our head, surely everyone is suffer. I saw the local thai people suffer too, they cannot run with the heat. I notice even the Pro like Laura Walsh will stop for every water station and so do i. Come back the run time is not what i expected. My target for running a 10km in a Olympic distance race is set 52min. still a long way to go......And it seems like hard to reach under 50min.

Overall finish time: 03:12:25 ( 69/156)(F30-39Ag: 5/8) 
Cross the line and the race offical is helping everyone with medal and take out teh chips work. But water is not enough, i see some of the non official is helping to purchase the water from 7-11 to fill up the bucket for finisher. I see John is cheering for us and Frederic is sitting on the side, looks tired. And now we are all waiting for Charles, not so long he come back with a smile:) Proud of him to finish the race and surely for the run!!!

Some surprise to home:)

There have two categories of award, one for overall female and one for Asian categories, i guess they would like to encourage more asian people to join the race. And was awarded to the Champ of Asian categories, a little surprise when i see the result:)

The best moment with my best best friendsssss, love you all:)

And the best moment to share with my friends which they have supported me through all these year!

69

16

GI WAI GIGI WONG

CHN

F 30-39

5

00:25:03

84

00:01:43

01:48:17

114

00:00:53

00:56:29

40

03:12:25

Team Sonic Club time trial

All happy faces turn to Shek O this morning

First lap of swim, chasing hard to the people in front.

Bike out through my favourite Lulu's cafe in Shek O:)

Last bike lap to T2

What a race! I came second:) No...theres only 2 girl shown up this morning Me and Janice.

Make everyday count

Photo taken when i just go down at my apartment overseeing Lei Yu Mun

Wake up at 545 in the morning to hit my LSD run to the hill, feel so young with the elderly trail in the morning. Yes, i can run, i can move as free as i like. This make me feel so good!

Make It Count

"Life only lived once, do one thing everyday that scares you!" #makeitcount


"Life is either daring adventure or nothing at all" Helen Keller 
"Buy the ticket take the ride" Hunter S Thompson
"You only live once but it you do it right, once is enough" Mae West
"Above all try somthing" Franklin D Roosevelt
"I never worry about the future it comes soon enough" Albert Einstein
"One who makes no mistakes makes nothing at all" Giacomo Casanova
"Do one thing everyday that scares you" Eleanor Roosevelt
"In the end its not the years in your life that count, Its the life in your years" Abraham Lincoln
"If i'd followed all the rules I'd never have gotten anywhere" Marilyn Monroe
"Action Express priorities" Gandhi

Splash and Dash Race 1 @ Repluse Bay

Challenge Distance: (500m Swim+5km Run+500m swim)
Welcome back the Splash and Dash race back in 2012 May! I arrived a bit late and once i have put in mys tuff in teh transition area not so long, the race begin!

Hot, Toste is what we all expected at the starts! I was not feeling quite well and i still wish to go! Run on the beach to swim and again, i swim away with peoples to avoid flighting abd after 250m i know i'm on my pace. Come up from water around 10 min. somethings.

Pick up my visor, and put on my socks and shoes. Yes, is socks for such short killing race. i knew is totally stupid to put socks on to loose so much second but i insist as i have long road to run to keep my feet in good condition for the coming 6 months hard training. and bang and go!

Two ladies ahead of me with a bit hard pace faster than me, i try to tag on with them and see how long i can. The breathing is not what i want at the begining and the storm i can see is coming over from the middle island towards us. And after a minute, the pouring rain, storm, thunder and lighting all happened and we are happy to running in the rain. After the 2.5 km, i can feel i'm picking up the pace and past the ladies in front of me and keeping myself at a modest pace. And not so long i see the beach where the FINISH line just there and I cross the line together with Lissie:)

Nice to see Janice racing with her Dad, so much courages!

Well done all girls and Sonic:)

By completing the last Olympic distance Tri and Aquathlon race yesterday, i feel myself where i am now and i feel that my competition mode is coming back for flighting the up and coming races! Lets pushes ourself and sucked in! I knew it will be pain, will be in the dark, will be hopeless, will be lonely! But by not far, i see the glory moment with my determination and commitment to myself.

Surprise from Paris

Love the Laduree macaroons and Tea:) Great combination and their boxes! Thanks Catherine she know every single details to French and a person with great taste at living and design!  And of course the special mud hand painted porcelain:) More info: www.mariedaage.com

Festival of Sports 2012

First Olympic distance race of 2012! Feeling great to FINISH this famous Hong Kong race by its hills in Pover Cove and understand where i'm now.
Don't have so much expectation of this race as I have talk to my coach Nicole from BPM sports, this will be part of the training! And is hills......(my excuses)

Head down and sucked in

Have to admit I'm a robot! I ran the program tonight under a rainstorm, windy night through a hill nearby the tomb, I don't know where my guts come in! It was quite a scary place, under the dark and rain! I just kicked in, head down and run!

I should admit Hong Kong is small. Through the 11 km I ran, it cover the hill, tomb, countryside, darkness, park, track with football squats, dragon boat trainer at the pier to my home! That's HK!

It was a painful night I feel numb, pain, cold when I'm home! My tank is at the bottom of emptiness! Nothing left!

Getting back on track now

Quite a session from the run and swim lastnight! Very good atmosphere with my swim team, thanks to all the shout out all means to me:) from the guy who lead, Janice and Charles! My partner Kim and Evan at the next lane:) and Kenneth:)

Make it count

So lucky to have this homemade chiffon cake:) so yum! Thanks 黃老太 — with Carol Shar.
She is one my friend's wife, we knew each other for 8 years through some triathlon activities in Hong Kong. She is recently diagonis a cancer lasy year, she is around the same age as me. I just can't believe why every goodman will suffer CANCER:) from the friends i knew Neridda, Carol, Yvon and Ruby! I love all of you though we are not as closes, but i'm think of you!!!

  

I Love Shek O

Chilling out in Shek O, nice sunset with hubby! Lucky to be here twice a day! What a hard life:)  Morning brick session is not that social anymore, 4 sets of bricks. Hearts nearly drop!!

 

Friday nite:)

 

All worth it after a long run with hubby at my favourite cake shop Zoe:) xxx

NEW ABLUMS

Spent the last night for in HMV (causeway bay) shop to ended the Easter Holiday! Haven't surf in HMV for long! Have to express my feeling of the disappointment to the NEW Central HMV (the new location) can't believe the Rock and Pop roll is only 1/5 of the original shop! Aren't our music is driven by the $$/sq.foot in Hong Kong?? Totally ridiculous:(

Anyway, here is on playlist:
The Ting Ting  - To keep up with the younger pace
Madonna - disappointed! Proved a 50sth cannot be a sweeties 18's...Too artificial
Graham Coxon - full of taste, need time to smell and digest
Coldplay - love songs....played over and over
Dr. Dre -
Radiohead - so experimental! Sounds of industrial!

Run and Swim

On the last day of Easter, we are stilll doing our own training camp! We decided to wake up natually, as a result of a late brekky at my favourite "Cha Chen Tin" then we headed to the track for suffering!
Is torturing ourselves at the track! 2k warm up, 2 x 3k @AT pace, 1k break! Now going for session 2-swim — with Charles Hui at Siu Sai Wan Sports Ground.