Iliotibial Band Syndrome - ITB

Definition: Pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint.

illitibiol band  syndromeSymptoms:
Initially, a dull ache 1-2 kilometres into a run, with pain  remaining for the duration of the run. The pain disappears soon after stopping running, later, severe sharp pain which prevents running pain is worse on running downhills, or on cambered surfaces pain may be present when walking up or downstairs.
Local tenderness and inflammation

Anything that causes the leg to bend inwards, stretching the ITB against the femur overpronation (feet rotate too far inward on impact) tightness of the ITB muscle lack of stretching of the ITB incorrect or worn shoes excessive hill running (especially downhills) and running on cambered surfaces overtraining

Stop running, especially in the case of severe pain if pain is mild, then reduce training load and intensity,  and avoid downhill running and running on cambered surfaces.
Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs  (ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist.
Apply ice to the knee (for 10minutes every 2 hours) in order to reduce the inflammation 
Self-massage, using arnica oil or an anti-inflammatory gel, to the muscle only (along the outside of the thigh). Do not massage the side of the knee where you feel the pain, as this will only aggravate the friction syndrome stretching of the ITB. Stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object while pushing your right hip in the  opposite direction. Keep your right foot anchored while allowing your left knee to flex. You should feel the stretch in the ITB muscle in the right hip and along the outside of the right thigh. Hold for 30 sec. Relax slowly.

Repeat to opposite side. Repeat stretch 2 - 3 times per day.
Remember to stretch well before running
Return to running gradually
Full recovery is usually between three to six weeks

Medical treatment:
Physiotherapy, if injury doesn't respond to self-treatment in 2 to 3 weeks
Orthotist or podiatrist for custom-made orthotics to control overpronation
Orthopaedic surgeon - if injury does not respond to physiotherapy treatment, a cortisone injection into the ITB, or surgery to release the ITB may be indicated.

Alternative exercises:
Swimming, pool running, cycling (in low gear) "spinning"
Avoid any exercise that places strain onto the ITB, specifically, avoid stair-climbing

Preventative measures:
Stretching of the ITB, quadriceps, hamstring, and gluteal muscles. Hold each stretch for 30 seconds, relax slowly. Repeat stretches 2 - 3 times per day. Remember to stretch well before running.
Strengthening of quadriceps, hamstring and calf muscles.

Correct shoes, specifically motion-control shoes and orthotics to correct  overpronation
Gradual progression of training programme
Avoid excessive downhill running, and cambered roads (stay on the flattest part of the road)
Incorporate rest into training programme

The BIG five - the 5 most common running injuries [ in English ]


Ekspedisi Mendaki Gunung Kinabalu 2010

 Hi All!

Just wana share with u all.. my picture to Kinabalu...

 more picture here..

While coming down from Sayat-sayat   


Newton Run 2010

Hi all!

Insyallah im going for this run.. this Sunday.. with :
- NO TRAINING for the past 4 weeks!
- NO FOOD WATCHING since raya!
- NOT much MOTIVATION for anything esp running! haha!

ps: Reminder to myself.. DONT FORGET to cut your nails first thing tomorrow!! :)


Quit Smoking Monday Messages

Pesanan penuh kasih sayang kepada mereka yang masih merokok...

Quit Smoking Monday Messages

5 Steps That Can Lead to Relapse

When we're aware of the kinds of faulty thought patterns that can throw a quit program off track ahead of time, we have the advantage of being able to create a plan of action to deal with them.

Let's take a look at 5 of the most common reasons people relapse and consider how we can navigate them successfully should they arise.

Knowledge is Power!

Take The Quit Smoking Monday Pledge

Healthy Monday encourages us to think of every Monday as a day that we can begin work anew on goals that we have for ourselves. If you're still smoking, put your cigarettes down and get started on your quit program today.

We all have the ability to quit smoking successfully, and we all deserve a life that is free of addiction. Honor your life by choosing Monday as the day to start and reinforce your quit program.

You can quit smoking ... and we're here to help you, one simple Monday at a time.


The Secret to Productive Workout

Credit to

I'm here to tell you that you CAN see great results with efficient 1 hour workouts or even less - whether it's weight loss or to build a physique like a greek god. Anyone who tells you otherwise probably doesn't have a clue on what he or she is doing. Take for example the personal trainer at your gym who only spends 1 hour with his/her clients, but when they do their own workouts - it sometimes goes up to 2 hours each. Are you being cheated? Well no - it's just that they probably have no clue on what they're doing themselves. But - we'll save that story for another day before this post becomes a long-winded rant. So I've just got ONE secret to share with you - and actually, it's not much of a secret at all.

Are you ready? …

The GREATEST piece of advice I can give to have a productive workout is:

#1 Secret: Have A Workout Plan

And as obvious as it may seem - most people just don't do it right - and most will insist on still going ahead even when they know this is what needs to be addresses. When I say 'workout program' - I don't just mean something like Chest on Mondays, Back on Tuesdays, Arms on Thursdays, etc. We want to get into the details.

- Specific exercises
- The order of exercises done
- Number of sets, rep range, how long to rest between sets
- What days to work out, and when to take a day off
- Supporting nutritional habits - what to eat and when, and how much, what to avoid
- How long should it span - 3 months? 6 months?
- Does training intensity vary every month - continuously challenging your body and forcing it to adapt

Can I tell you, that great physiques are born this way?

Would you drive to another state if you didn't know your way? No - you'd probably get a map, or some people even invest in a GPS system for their cars so they can be really specific and even know exactly where to take a turn. There's no reason why our workouts should be any different - cos after all, we ARE taking our physiques from Point A to Point B right?

Back when I was still working in the IT Industry a couple of years ago, my bosses used to drill the phrase "Failing to plan is planning to fail" into me very often - and I'm extremely grateful for that. That phrase holds true for many aspects of our lives.

As long as you have a PLAN, or if I can call it a 'roadmap', you will be able to exercise with 100% focus. You can plot your journey right because you know where you're heading. No more guesswork, no more lingering around at the gym thinking of what to do next, no more frustration as to why you aren't seeing results in a few weeks because… you have a plan and you haven't reached your 'destination' yet. And that plan should ideally span for a few months long - not just one that repeats itself every week.

The Trouble With Most Of Us

Many of you may be saying right now, that you DO have a 'plan'. But today, I'd like to challenge your plan. How complete is it? Was it even designed specifically for you, taking into consideration your goals, needs, limitations, and perhaps even your medical condition? Does it take into account what foods are available to you? Probably not.

Many people tend to just try out random routines they get off the Internet (a majority of which are designed for the typical bodybuilder), and after a couple of weeks (or on rare occasions they stick to it for a few months), they'll just hop on to something else - because there was never a PLAN - there was never any form of continuity). Of course, there are many great routines out there, like Turbulence Training (which I highly recommend if you need some help with getting a plan) - but the problem with most of us is that we just don't stick to the plan long enough, and we give up, and then we complain. Who is to blame?

How You Can Start Having Productive Workouts That Get You To Your Goals

My advise to you, if you're looking at getting started with a plan is to work with a coach/personal trainer who understands your goals and limitations to come up with a customised routine for you. One that is designed to fit your schedule. A well designed workout program can do wonders for your 'gym life' and breathe fun and excitement back into your dull old gym routine. It can deliver solid results.

A great trainer has his/her own 'secret sauce' that they can 'pour over' their workout program. I'm not just saying this, but I know this for sure - in my quest to get the ultimate plan for myself, I ended up investing a lot of money to work with someone I consider to be a nutritional genius and a world-class coach, Dr. John M Berardi, PhD, CSCS. My investment was worth every single cent as it has completely changed my life and the way I do things - and I'm not exaggerating. I am now on Month-5 of my workout plan and I've never felt this awesome before. It is important to know that you can always learn something from someone who is fitter than you - and I decided to take a shortcut and learn from the best.

You should too.

It is my honest desire that everyone makes good use of their time at the gym - while still getting maximum results. I'm tired (and often feel sorry) for people who pound away at the gym for hours and hours and yet walk away feeling unsatisfied - I'd like to save you time, because time is priceless, and it is too precious to be spent doing something that could be done so much faster. That time you've been wasting at the gym is better off spent with your kids, your significant other, reading a book, pampering yourself with a massage, or in my case, it means more time with my rottie at home (who I don't get to see much when I'm out working with clients all day).

So if all this while you've been thinking you could get that physique you've been dreaming of by performing random exercises at the gym? Well I'm sorry to burst your bubble. It takes a little bit more work than that. And little bit here is an understatement.

So yes, it took a really long blog post to illustrate my point - but I needed to say all of it. And now you too know, that the secret to having a productive workout is to have a plan.

Get started.


Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes

Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes

June 14, 2010 — Substituting brown rice or other whole grains for white rice is associated with a lower risk for type 2 diabetes, according to results from the Health Professionals Follow-up Study and the Nurses' Health Study (NHS) I and II reported in the June 14 issue of Archives of Internal Medicine.

"Because of differences in processing and nutrients, brown rice and white rice may have different effects on risk of type 2 diabetes mellitus," write Qi Sun, MD, ScD, from the Harvard School of Public Health in Boston, Massachusetts, and colleagues. "We examined white and brown rice consumption in relation to type 2 diabetes risk prospectively in the Health Professionals Follow-up Study and the Nurses' Health Study I and II."

Diet, lifestyle habits, and disease status were prospectively determined and updated for 39,765 men and 157,463 women in these cohorts.

Higher intake of white rice (≥ 5 servings per week vs < 1 per month) was associated with a greater risk for type 2 diabetes after multivariate adjustment for age, lifestyle, and other dietary risk factors. Pooled re,lative risk [RR] was 1.17 (95% confidence interval [CI], 1.02 - 1.36). In contrast, the risk for type 2 diabetes was lower with high intake of brown rice (≥ 2 servings per week vs < 1 per month; pooled RR, 0.89; 95% CI, 0.81 - 0.97).

The investigators estimated that replacing 50 g per day of uncooked white rice (one-third serving per day) with the equivalent amount of brown rice was associated with a 16% lower risk for type 2 diabetes (95% CI, 9% - 21%). For replacement with whole grains as a group, diabetes risk was 36% lower (95% CI, 30% - 42%).

"Substitution of whole grains, including brown rice, for white rice may lower risk of type 2 diabetes," the study authors write. "These data support the recommendation that most carbohydrate intake should come from whole grains rather than refined grains to help prevent type 2 diabetes."

Limitations of this study include study populations primarily consisting of working health professionals with European ancestry, measurement error of rice intake assessment related to use of food frequency questionnaires, possible residual confounding, and lack of oral glucose tolerance test data to confirm diabetes diagnoses.

"The current Dietary Guidelines for Americans identifies grains, including rice, as one of the primary sources for carbohydrate intake and recommends that at least half of carbohydrate intake come from whole grains," the study authors conclude. "From a public health point of view, replacing refined grains such as white rice by whole grains, including brown rice, should be recommended to facilitate the prevention of T2D [type 2 diabetes]."

The National Institutes of Health supported this study. Dr. Sun is supported by a postdoctoral fellowship from Unilever Corporate Research.



Why Cycling Is the Best for a Cardio Workout!


Everyone certainly wants a good heart condition in order to work and perform activities as well as possible. Cardiovascular endurance - which refers to the heart – is very good for the entire body. If you really want a strong heart condition, then the cardio exercise is the way to make it happen. Cardio exercise is any activity that increases your heart rate and keeps it raised for a specific period. This endurance exercise is known as aerobic exercise. The types of exercises that related to cardiovascular exercise are things like jogging, fast walking, swimming, and cycling.

The cardio workout will stimulate the heart and lungs. The stimulation is achieved through the proper intensity and continued level of the exercise being conducted. This exercise has lots of good health results like lowering blood pressure, and also it can burn lots of calories to lose weight. Lung capacity also increases, so that breathing becomes deeper and supply more oxygen.

Symptoms of stress and hardening of the arteries (arteriosclerosis) cause harmful on the heart and lead high blood pressure - this will impact in someone having a heart attack or stroke. Cycling regularly can stimulate and improve the performance of the heart, lungs and blood circulation. Riding a bike can be very beneficial for your cardio workouts. You must keep up your pace and keep those pedals moving to get benefit from your riding. Research proves that people who ride bike regularly tend to have less bad cholesterol (LDL) and protected from arterial disease, which is the main factor for stroke.

Health professionals showed that 30 minutes of moderate intensity cycling activity every day is enough to maintain good cardio. In a relaxed condition - four to five liters of blood flow throughout the body every minute. When performing activities such as cycling - it will accelerate blood circulation to supplies oxygen to the entire body, this number up to 20 liters of blood per minute - so that the heart can function optimally as well.

To lose weight with cardio workout, you need to do it for longer periods of time and more frequently to lose weight. It is best to try to decrease your caloric intake and start a cardiovascular exercise program at the same time.

If you are aged over 40 years old, compared with jogging, cycling is a low impact activity with many positive health benefits for cardiovascular systems, whereas jogging has too much impact and hurts the knees and ankles after a while. Lightweight cycling can help relieve arthritis or rheumatoid arthritis by reducing pain and swelling in joints, and the muscles become more flexible and strong.

There are many exercise equipment products on the market today that are designed to enhance the cardio workout. Therefore - selecting exercise equipment - it is important to select equipment that will provide physical exercise, not produce boredom, reduce the risk of injury and be comfortable to use. Such as recumbent exercise bike is especially good for bad knees. For some people, the act of swinging arms while cycling is a "must" - they can choose an exercise bike with swing handle.

There are many health benefits of cycling. It can also have a number of psychological benefits - it can help you feel stronger and more capable, happier, and more energetic.


make exercise a regular part of your life...

If you're new to exercise, it may not cross your mind that working out is something you'll look forward to. During the first few weeks of exercise, your body and mind may rebel against your new workouts and you may wonder if you'll ever get the hang of it.

Like healthy eating, however, exercise actually becomes easier over time and, eventually, you even look forward to it. Here's what can happen when you make exercise a regular part of your life:

You'll start to appreciate your body. It doesn't take much time to see improvements in strength and endurance when you start exercising. As you feel that strength grow, you may get excited about your workouts, wondering how much you'll lift next time or how fast you'll walk or run.
Everything gets easier. Carrying groceries, taking care of kids, going up and down stairs - all of these things get easier and you may even get more done with your new found energy.
Your confidence grows. The more you work your body, the more your body can do and following through on your exercise goals lets you know you can trust yourself. That self-trust is a key ingredient to a healthy life.
You'll try things you never imagined. I've seen my clients go from being couch potatoes to running races, hiking up mountains and just enjoying life more. The stronger you get, the more confidence you'll have to branch out.
You'll be inspired to change other areas of your life. This is exemplified by one of my clients in his 40s. When I met him, he worked up to 16 hours a day. As he started exercising, he looked at other bad habits that affected his energy and stress levels. He cut his hours, hired more people and started to enjoy his family and his life.
Your health improves. Exercise can help with diabetes, heart disease, depression, anxiety and high cholesterol, as well as protect your body from some types of cancer.
Your sex life gets better. Ooh la la! Studies have shown that exercisers have more satisfying sex lives than non-exercisers.
Your children will have a better chance at being healthy. As with healthy eating, being a good role model when it comes to being active gives your kids the know-how to be active themselves.
You'll have more energy. You be more alert, focused and an annoyance to all those people in the office who are dragging towards the end of the day.
What's in store for you, if you keep trying your best, is a better life. It may not seem that way in the beginning, which is one reason many people quit before they experience these changes. Any new lifestyle change can seem overwhelming at first, but there is a secret to staying on track: Take it one day at a time, one healthy choice at a time. Stay with it and you'll finally see the bright side of exercise.


How to Maintain Your Exercise Routine During Ramadhan

How to Maintain Your Exercise Routine During Ramadhan

by dailymuscle on August 6, 2010

The fasting month is a challenging time for many Muslims all over the world - and it is quite common for many to totally abandon exercising altogether. Today I've got someone who has done it successfully and knows exactly what it's like to fast and maintain an exercise routine. And as I'm not a Muslim, today, I'm more than proud to bring you some words of wisdom from none other than the super-awesome Coach Herny from my Body Transformation Camp.

As an instructor, to give you an idea of her workout routine, she's been teaching RPM (spinning) and Les Mills Bodypump classes Monday-Friday evening during the fasting month for over 7 years in a row! So let's get some pointers on how she does it right. Take it away Coach Herny…

Keep Going During Ramadhan

Ok, basically light exercise like Yoga, Pilates, and lighter weights/intensities can be done. Generally, you will want to avoid high-intensity workouts as you will get dehydrated. One really has to drink lots and lots of water, more than usual - at night and also when they do the "sahur" early in the morning at 5am.

Recommended Workout Timing

From experience, the recommended and more realistic time to exercise during Ramadhan is close to the breaking fast time - 6.30pm. I know the last few hours to before breaking fast will be the most challenging, but psychologically you will be able to to workout, really - knowing you will be rewarded with foods and drinks in 40-45 mins time  :-)

Breaking fast would be around 7.15-7.20pm. It would be best to have your own water with you, or some form of recovery drinks/lightly sweetened drinks to help bring your sugar levels up and prevent that "cold sweat" feeling. You don't need something excessively sweet. Eating some dates/something light would help give some instant energy (but not excessively of course, especially for those who want to take the opportunity to lose some weight this fasting month). You can then consume more carbs around 8-9pm when the stomach has settled down - dates, drinks, recover, stretch.

After that, go back and have a more proper/complete meal. With proper nutrition, water and an exercise routine, the fasting month can be a really good time to 'take control' of the body size.

Some people would want to exercise at night after breaking fast, like 9pm, and though that 'sounds good', from my experience in fasting and working out, it just doesn't happened after all that food! Hence why I strongly recommend exercising in the evening just before breaking fast, like mentioned above.

Personally, I'd also advise against intense/heavy morning workouts, except for really light workouts - e.g. Yoga, Pilates, Body Balance classes - but certainly not our Transformation Camp style training in the mornings as you will have "cold sweat" and get dehydrated - sometimes experiencing a high body temperature, bad headache… which can be pretty serious! Many years ago when I first started to teach, I attempted a spinning class during the day… it was no joke. I almost passed out after that - with a serious headache and dizziness. I'll never try that again.

After Ramadhan

Apart from all these extra care of food, workouts and fasting - and getting into shape, you need to watch your food after the fasting is over on Hari Raya…..really!! All those weight loss efforts can go down the drain if you use this time to overeat! The weight will pile up easily within a week with all that rich festival food. You may have lost some 'scale weight' during the fasting month, but it may not entirely be fat loss - but muscle mass too. Thats why you'll need to keep exercising, plus it will be really hard to get back into the momentum after Hari Raya if one were to completely stop during the fasting month. Not good! It's good to have over 90% of our Muslim campers STILL WITH US at the Body Transformation Camp, and we're going to help them build on this habit and to reach their personal best.

Exercise and fitness should be part of our life - no matter where you are or what you do - even if it's while on a holiday or work… schedule your fitness as your lifestyle, and not only when you have the free time.

There are many writeups and stories you will read on exercising during the fasting month, but what I've shared above are from my own experience, which I think is the best, and not just 'theory'!

Comments? We'd love to read them - just leave a note below.

Have a great weekend!
Coach Herny (& The DailyMuscle Blogger)


Ouchhh!!! Saddle Pain???

Three Steps to Saddle Comfort
By Tom Demerly


Saddle discomfort is the most common complaint of all cyclists.

Numb genitals, burning pain in your crotch, bruised buttocks, saddle sores and raw, inflamed skin are some of the common problems cyclists have with their saddles. The problems often get so bad they keep you off the bike- especially for new cyclists. Add to these very real problems a storm of sensation surrounding frightening claims of erectile dysfunction and impotence. No single issue attracts the amount of concern that saddle (dis)comfort does, and no topic seems more immersed in cycling lore and marketing misinformation.

The best solution to saddle comfort is saddle time.
Every cyclist experiences some degree of saddle discomfort. It is an inescapable feature of the sport. Truth be told, the bicycle seat as we know is a bit of a bad idea: It puts weight on parts of the body never intended by nature to support weight. Since the first rider came home with a sore crotch from straddling a saddle there have been ideas for improvement, but few saddle comfort quick fixes yield results.

Especially for new cyclists there are a few key, proven rules to follow on the way to tolerable saddle comfort. In general terms, they can be broken down into three main categories:

  1. Allow adequate time for adaptation to the saddle.
  2. Wear good quality bike shorts, and wear them correctly including chamois cream.
  3. Be certain your bike fits you correctly and your posture is good.

More than anything else, those three steps will help you cope with saddle pain. Saddle pain is created by a conspiracy of three factors:

  1. Heat from trapped air and from friction between skin, shorts and saddle.
  2. Pressure from the weight of the body on the saddle and from road shock.
  3. Moisture from perspiration, even on cool days and especially warm days.

You have to work proactively to get comfortable on a bike seat. There is no short cut.

If you can manage those three factors you will be able to spend more time in the saddle more comfortably. Let's take a detailed look at each of the three factors that can help you be more comfortable in the saddle:

1. Allow adequate time for adaptation to the saddle.

This is the primary problem for new cyclists. They simply are not used to sitting on a bike seat. The crotch and inner buttocks are not acclimated to supporting a significant amount of your body weight. These tissues are generally soft and sensitive. In Europe, the vernacular used to describe the process of acclimation a cyclist goes through is called "getting your seat". This means allowing adequate time for the density and sensitivity of the tissues that contact the saddle to gradually adapt to the load. It does not happen overnight. Cyclists usually start to adapt to sitting on a bike seat between 400 and 600 miles of riding over a period of moderate, consistent rides that may take months. It is always better to do a series of shorter rides than a limited number of long rides. For very new cyclists rides should be under an hour in duration and include all the good habits of saddle comfort such as excellent quality shorts, no underwear and use of chamois lubricant/anti-bacterial cream. There are no short cuts to adaptation or "getting your seat". It simply takes time, and it is usually uncomfortable time at first accompanied by some degree of numbness and pain. Overweight cyclists are particularly susceptible to saddle issues during adaptation and must progress more slowly when adding time and distance to their rides. It simply takes time to get used to sitting on a bike seat.

These shorts are shown worn inside out to show the padding in the front. Consider how you sit on the saddle when buying shorts.

Saddle adaptation can be accelerated with good hygiene habits specific to cycling. Never wear cycling shorts except on the bike. Do not drive to and from events wearing cycling shorts. If you are off the bike, get your shorts off. Wearing shorts for an extended time under street clothes and while driving produces a clammy, moist environment on the skin making it more delicate and susceptible to irritation. Put your shorts on right before you ride and get them off right after- don't stand around in bike shorts before or after your ride.
The use of drying, medicated powder such as St. Luke's Prickly Heat Powder or Gold Bond Medicated Powder inside your underwear while you are off the bike helps adaptation by keeping the skin dry and providing an antiseptic, absorbent environment. Using alcohol wipes or even baby wipes after a ride also helps sooth skin and removes bacteria and moisture through evaporation. St. Luke's Prickly Heat Powder is the best powder I have used but is hard to find in stores. Do a Google search to find on-line drugstores that may stock it. 

Good saddle comfort habits off the bike like using powder to keep skin dry and tough increase saddle comfort.

As a resident athlete at the U.S. Olympic Training Center in Colorado Springs our coaches asked us to sleep with no underwear and a loose T-shirt. This allowed the skin in our crotch to dry out at night. Keeping your saddle area dry and clean off the bike cuts your saddle adaptation time in half and prevents problems.

2. Wear good quality bike shorts, and wear them correctly including chamois cream.

Inexpensive shorts can't match the comfort and features of high quality pro level shorts- especially for beginners.

You rarely see new cyclists with good enough quality shorts. New cyclists need them the most. Many cyclists with saddle discomfort will spend over $100 on a novelty "men's" or "women's" comfort saddle, but won't spend more than $60 on high quality bike shorts. In general, more expensive shorts from $90-239 do feature tangible features and benefits that make them more comfortable. These features usually work better than changing saddles. High quality shorts use more precisely cut patterns for better fit. High end shorts have sophisticated seamless, anti-bacterial moisture wicking pads that help reduce friction but are highly breathable. Many of the new designs fit more precisely since the pad itself is molded from stretch fabrics that fit tightly against the skin and transport moisture effectively away from tender, inflamed tissues. These stretch pad designs move with the cyclist as long as they worn correctly and reduce friction. Once you've used high quality shorts you will understand the benefits- until you do its difficult to appreciate why $150 bike shorts are a good value and mandatory equipment.
Consider the use of bib shorts for long rides. Bib shorts feature a suspender that goes over the shoulders holding the shorts up and keeping the pad in contact with the crotch. It is less convenient to use the bathroom with bib shorts since you wear the bib section under your cycling top but it is well worth the minor inconvenience. Every rider in the Tour de France is wearing bib shorts and many high end cycling shorts are only available as bibs.

Worn inside out, these Louis Garneau shorts feature a molded pad with vents to provide cooling and evaporation. The new generation of pads offer incredible comfort.

Never wear any underwear with bike shorts. They are designed to be worn against the skin for men and women. Underwear traps heat and moisture and adds friction from chafing.

Be certain your bike shorts fit snugly enough. Moisture wicking fabrics and stretch pads are design to be skin tight. Wearing shorts that have a poor cut or are too large creates wrinkles. This creates places for moisture to collect and for friction and chafing to begin. Don't worry about modesty with bike shorts- they need to fit tight. Baggy shorts never work as well as from fitting, stretch fabric shorts.

Cycling shorts used on a bike with aerobars should use a pad that comes up higher in the front. These shorts are shown inside out.

Always use a chamois lubricant with padded bike shorts. Chamois cream is a lotion or cream that is applied either to the pad of the shorts or directly to the skin. This topical treatment reduces friction through lubrication, provides an anti-bacterial environment for the skin and reduces the accumulation of perspiration. Assos Chamois Cream contains witch hazel that helps dry the skin and speed adaptation. It also has an uncanny ability to last for even the longest rides. Assos Cream is used by Tour de France winner Lance Armstrong, an especially strong testimonial considering his long hours in the saddle and his complications from surgery for testicular cancer. Chamois Butter brand chamois cream is a less expensive alternative that has no drying agent but is reasonably persistent and provides good lubrication. For triathletes who need a stickier, tenacious lubricant that won't rinse off in the swim Body Glide is a roll-on lubricant that is thick and provides good lubrication for the minimal padding in triathlon race shorts also intended for running. Even a moderate application of chamois cream greatly improves saddle comfort.

Apply chamois cream directly to the shorts and/or your skin.

Our favorite chamois cream is Assos with witch hazel, but there are many brands and all provide relief from firction and heat.

Be certain your bike fits you correctly and your posture is good.

Bad bike fit and posture are two of the reasons cyclists think they need a new saddle. The truth is, most cyclists would be better served to use the money on a good bike fitting and high quality shorts than a special saddle. In some cases "comfort" oriented saddles can help bridge the gap to more traditional saddle designs for beginning cyclists but good shorts and accurate bike fit and positioning will yield more permanent results. A saddle that is too high or too low or angled incorrectly will contribute to saddle discomfort almost instantly.

Triathletes with aerobars sit differently than road bike riders: They are rotated farther forward on the nose of the saddle.

These draft-legal road style triathletes in an ITU race sit more upright and farther back, changing the dynamics of saddle comfort for them.

Treating the problem with a novelty saddle that has holes in it, "relief" slots and thick gel padding is treating the problem symptomatically. These are temporary fixes that could be better addressed with good shorts, good habits and proper bike fit. Look at the saddles used by racing cyclists and top triathletes: There are no novelty saddles with holes, cut-outs or gel padding. These cyclists have long hours in the saddle, use chamois cream and practice good saddle area hygiene off the bike. They also have good bike fit and position. Cyclists, especially triathletes, often treat saddle discomfort symptomatically by angling the nose of their seat downward. Saddle designers will tell you it is fine to angle a saddle slightly, but much more than a three degree change in saddle angle replaces one problem with another, causing the rider's weight to shift and move placing on the handlebars and/or pedals more than it should be.

Saddle comfort can be moderated with handlebar position. Handlebars that are too far forward or too high can distribute the rider's weight too heavily on the saddle increasing the chances for saddle discomfort. Sometimes the best treatment for saddle discomfort is adjustments elsewhere on the bike. A good bike fitter can get your saddle orientation correct for optimal comfort.

Bike positioning is critical to good saddle comfort.

Unusual saddle designs can be a good tool for getting accustomed to riding or for special problems but aren't the final word in saddle comfort.

Saddle selection is an important factor in saddle comfort. There are very few saddles that work well for large numbers of people and saddle selection is a matter of personal preference. You really have to try a saddle for enough time to tell if will work for you in the long run. This can be an expensive process if you buy several saddles to find one that works for you by trial and error. While saddle choice may seem like the most obvious answer to saddle comfort it is sometimes the least effective. Once you find a saddle that works for you stick with it.

Saddle comfort is like any other fitness activity. You have to work proactively to achieve it. If you manage saddle discomfort correctly you'll be able to spend long hours in the saddle comfortably enough to really enjoy the ride.

Checklist of Good Saddle Habits.

  • Get used to sitting on a bike seat with consistent, short rides over a period of weeks.
  • Always wear form fitting bike shorts, the best you can afford.
  • Be sure your shorts are tight enough with no wrinkles.
  • Never wear any kind of underwear with bike shorts.
  • Try bib style bike shorts for better fit, especially for long rides.
  • Always wash cycling shorts between wearing.
  • Put your shorts on right before you ride and take them off right after. Don't stand around or drive to events in bike shorts.
  • Always use a chamois lubricant cream to increase comfort.
  • Use powder inside your underwear in the saddle area when wearing street clothes to keep your crotch dry and speed acclimation.
  • Be certain your bicycle fit, position and posture are correct.
  • Focus on the fundamentals of saddle comfort instead of giving in to to marketing claims of gimmicky saddles.


Jom Sukan!

So much in life seems inflexible and unchangeable, and part of the joy of running and especially racing is the realization that improvement and progress can be achieved. 

Nancy Anderson, runner 


Rugaya Al Ghasara-Sprinter-Bahrain

Ruqaya Al Ghasara

She was the first Muslim woman from her country ever to take up serious athletics.

In 2004, she became the first Muslim woman from an Arabian country to compete at the Olympic Games and in 2005 she was the first woman to ever win a race at the West Asian Games, when the Doha-hosted competition allowed female competitors for the first time ever. 

But her most treasured first of all came in December last year, when she returned to the Qatari capital for the Asian Games and won the women’s 200m final. The 24-year-old, who also won bronze in the 100m, became one of the icons of the four-yearly multi-sport spectacular, both for her achievements on the track but also for her choice of clothing.


Foot Push-Up Test

Foot Push-Up Test

article from

Take this simple test to check how well your arches are performing their important functions.

  1. In bare feet, stand facing a kitchen counter.
  2. Place your palms on the counter with slight pressure.
  3. Stand with your back straight, and lift one foot off the floor.
  4. Slowly lift the heel of other foot, placing all of your weight onto the ball of your foot.
  5. Slowly lower your heel back to the floor.
  6. Do 10 foot push-ups. 

Repeat steps 1 - 6 with the other foot.

And now the results...

Did you have problems doing just one push-up?
If you cannot rise up onto the ball of your foot without putting lots of pressure on your hands, leaning over the counter or experiencing pain, your arch may have a mechanical problem. The arch tendon can stretch or rupture, leading to lowering of the arch. A foot and ankle surgeon should be consulted as soon as possible.

Were you able to do all 10 without a problem?
If you can easily rise up onto the ball of your foot, but have difficulty performing all 10 repetitions, you may be suffering from arch fatigue. Exercises focusing on strengthening and stretching leg muscles will help this problem. The foot push-up described above can also be used as an exercise technique.

Did you have pain in your arch during the exercise?
If you can easily rise up onto the ball of your foot but experience pain in your arch, your arch may be inflamed and may have been overworked. Consulting a foot and ankle surgeon for weak and overworked arches is recommended to manage the problem and keep your feet healthy and free of pain.



Getting Older & Gaining Weight

We've always been told that aging a natural process that we can't control and part of that process can often involve losing muscle and gaining fat. It's true that getting older is associated with a loss of muscle, but it doesn't necessarily have to be that way. We can't stop the clock, but exercise can actually slow the aging process, helping you stay fit, healthy and avoid weight gain as you get older.

Why We Gain Weight As We Age
Most people think that gaining weight and getting older go hand in hand, but the reason we gain weight isn't just about getting older, it's about how our habits change. Many of us gain weight because we:

  • Become more sedentary
  • Don't lift weights to maintain muscle mass
  • Eat more calories even as metabolism slows down

While there are some elements we can't control, most of the weight gain that comes with aging can be avoided with a little exercise.

Getting Older...Gaining Weight

Getting older is inevitable, but gaining weight isn't. You can stay healthy and fit for years to come if you make time for a little exercise.

The good news is, it's never too late to start.

What You Can Do
The main reason for muscle loss (which lowers metabolism) is that we often spend way too much sitting - we sit at work, we sit when we watch TV and we sit when we play around on the computer. If we spend too much time doing that when we're younger, it's that much harder to stop doing that when we get older. It follows that being active (and lifting weights) will help preserve your muscle and increase your bone density while maintaining a higher metabolism. Before you get started, see your doctor, especially if you're on any medications or have any pain or injuries you're dealing with. Once you've got clearance to exercise, you can follow this basic approach to staying (or gettting) fit:

  • Cardio Exercise: Choose any activity you enjoy (or think you might enjoy with some practice) like swimming, walking or cycling and try to do that activity at least 3 days a week. Start with what you can handle and gradually add time each week until you can do 30 minutes of continuous activity.
  • Lift weights: Strength training may be one of the most important parts of your exercise program. You'll build muscle and strength while also working on important areas like balance, stability and flexibility - all things that tend to decline with age. You can start with a basic Total Body Workout 2-3 non-consecutive days a week or learn more about appropriate exercise options for seniors.
  • Watch Your Diet: The USDA has a food pyramid guide specifically for seniors with an emphasis on whole grains, fruits and vegetables and watching your calorie intake.
  • Be realistic. As you get older, it will take longer to lose weight, so it helps to focus on the process - getting your workouts in and eating as healthfully as possible. Do that and your body will respond in its own time.

If you find it hard to start or stick with an exercise program, motivate yourself by remembering what you do for your health when you exercise: you feel better, you look better, you reduce your chances of heart disease and diabetes and, best of all, you're doing what your body was meant for: moving around.


Williams PT, Wood PD.The effects of changing exercise levels on weight and age-related weight gain. Int J Obes (Lond). 2006 Mar;30(3):543-51.

Williams PT, Pate RR. Cross-sectional relationships of exercise and age to adiposity in 60,617 male runners. Med Sci Sports Exerc. 2005 Aug;37(8):1329-37.


Race Report-Siemen Run 18/7/2010

Armed with Phiten insole.. Started t day not ad early as SCKLIM.. after subuh at home..then shottt to Dataran Merdeka.. Parked at Padang Merbok n warming up while walking to dataran.. having quite a time to find t public toilet which is soo gud!
But n unpleasent scene happened.. aiyak..
then straight do the aerobik warm-up.. rasa banyak ruang jika dibandingkan semasa SCKLM.. and masa warming up the music all so happening! n dance waka waka! hihi
So the run start... penuh dengan bukit dan bukau.. i dont like towalk while going uphill..coz it will take a lot more time n effort.. so i ran.. after 5-6 km then only cum to a flat road.. after that its a woer walking n running combo.. My pace:

km Pace (min/km) Elevation (m)

1 9:22 13
2 10:11 21
3 9:44 7
4 10:46 6
5 9:12 -25
6 10:50 6<---- im more or less power-walking after this..

7 10:20 -20
8 11:04 7
9 8:52 -3
10 12:26 -3
11 7:17 -

Suprisingly.. my right ft no pain at alll!! so happy! coz im not wearing the ankle guard n im wearing phiten insole!
if not it will be so painful n swollen..
Masa Siemen run ni ada lebih masa tok bergambar2 dan berkenalan with all the CAR runner..
Although tak dapat any medal coz its only for top 200 i Happy! n happy that the start of the day yg malas im able to burn 1,034 kalori!


Race Report-Centro Run 11/7/2010

Centro run prep paliiinnnng best n senang coz depan umah ajerr.. As usual i hv my beloved hub yg suke lekat2 nombor n being very detailllll w every-inch of t prep..Thx hun..
Im already scared my right foot will give me trouble so warm up habis2 punyer!
First round til 5 km maintain n after that my right foot already paining... 

Saya pakai ankle guard dgn ingatan ia bleh mengurangkan sakit tapi actually menyebabkan lagi sakitnye.. Rasa nak bukak kasut n bukak je ankle guardtu tp apakan daya.. So meneruskan la terus larian.. Tapi dah terpk nak gave up after first round of 6 km.. Tapi kalu gaveup nanti takde goodies etc so memaksakan diri gak power walk till finish.. My time seminit lagi nak 2 jam for 12km w very swollen n painful right foot.. 

Bukak2 kasut bengkakkkk n merahhh n berazam taknak pakai lagi ankle guard yg merupakan penyumbang utama pd kesakitan! Learn my lesson the hard way! After that got t antalgic gait n gota iced it.. Few days batu kurang sakit..
Pasal track plak very dusty! No scenery no nice trees or grass to look to.. The smell also not so nice coz running thro tempat pembuangan sampah n also very polluted Klang river..

The police officer very gud n also t volunteer r great ! Just that t water station is not place strategically but not a prob for me since i like to bring my own water bottle. All in all happy to be able to run an event just nearby my neighboorhood.


Trip Mendaki Gunung Datuk

Pada 24/7/2010... Berjaya mendaki Gunung Datuk w bro hailmi! Chap Ayam Runner 1! Thanks alot bro! First time mendaki semenjak time2 sekolah dulu coz ada pengalaman perit masa mendaki Gunung Nuang masa time2 sekolah dulu2... But mendaki gunubg Datuk ni,Feel so great! Nak kuat lari... Nak kuat peha.. Slalu2 la mendaki ;)
Time naik masa 1 jam 50 minit.. Turun plak 1 jam 20 minit lebih..

More picture here--->

Pastu Singgah kat kampung Kadok n wife, Noorzila... Tima kasih memanyak.. Kenyang perut.. Alhamdulillah! Makan nasi dgn memacam lauk ada! Rezeki...rezeki... Tak cakap lagi dgn semua kuihmuih n dgn durian2 n rambutan2... N siap bertapau lagi.. Merasai la keadaan tenang kampung bagi kami yg mmg dah takde kg ni.. The best spontaneous vacation so far!

More picture here--->


Scale Isn’t the Best Measure of Your Success

Scale Isn't the Best Measure of Your Success

Peter Dazeley/Getty Images
Most people go into the weight loss process, well, wanting to lose weight. However, if you're just getting started, the scale may be the worst choice for tracking your progress. In fact, your weight may be the least important thing to keep track of.

It may seem counter intuitive, but the scale is better at helping you maintain your weight than it is at helping you lose it. The reason? There are important changes happening in your body that the scale can't measure or detect, such as:

  • Changing Body Composition: While your weight is important, what's even more important is how much muscle you have. Muscle takes up less space than fat, making you look slimmer, and it's more metabolically active. When you exercise, you gain muscle, raise your metabolism and lose fat, but that fat loss won't always show up on the scale. Where it will show up is in measurements, how your clothes fit and how your body looks. All that can happen even if the scale isn't moving.

  • Changes on the Inside: You may not know (or care) about what's happening inside your cells when you exercise, but what's going on in there can actually help you lose weight. Exercise teaches your body how to release more fat-burning molecules. The fitter you are, the more fat you burn and that is something the scale can't measure.

  • More Strength and Endurance: If you exercise regularly, you'll be able to do more and more each time. You may start out exercising for a few minutes at a time or lifting light weights but, after a few workouts, your body adapts, allowing you to lift heavier and go longer. That strength and endurance means you're making progress, but if the scale isn't moving, you may not pay attention to how fit you're getting.

Your weight is just one aspect of your progress and, in many cases, it's not even the most important one. It's unfortunate but, for most of us, the number on a scale is the determining factor in whether we've succeeded or failed. Using your weight as the only measure of your success is a lot like buying a house based solely on square footage. Sure it's nice to have 3,000 square feet, but what if it's across from a skunk farm?

Your weight loss is the same way. Having your weight at a certain number might be nice, but the scale can't tell you how fit you are or how much muscle you have. Your scale isn't going to cheer when you finish all your workouts for the week. Relying only on the scale may even make those workouts feel like a waste of time, even though each one helped you burn calories, get stronger, protect your body from diseases and made you more fit than you were before.

Beyond the Scale

If weighing yourself motivates you in a positive way, there's no reason to change what you're doing. However, if the scale makes you feel like a failure, it may be time to try something new:


Nak panjat gunung ;)

Salam dan
Hi semua..!
Ini ialah sarung tangan sy... Ohhh.. Sy bukam nak p melancong luar negara ke tempat yg sejuk.. Saya akan mendaki gunung kinabalu insyallah bulan 10 ini.. So preparation sedikit demi sedikit..;)

Tapi sebelum tu sabtu ni saya nak praktis daki Gunung Datok di N9..
Serba sedikit mengenai Gunung Datok..

Gunung di daerah Rembau ini merupakan satu destinasi pelancongan, baik gunung mahupun jeram di kaki gunung ini. Terletak di Hutan Lipur Gunung Datuk, Kota, Rembau. Perjalanan untuk ke sini kira-kira 21 km dari Pekan Rembau dan 15 km dari Pekan Tampin.

Gunung ini hanya setinggi lebih kurang 2000 kaki sahaja, ketinggian 2900 kaki itu adalah ketinggian G. Rembau. Sebenarnya dalam peta topo, G.Datok tidak ditulis. Hanya perkataan 'keramat' sahaja ditulis pada ketinggian 2000 kaki. G. Datok merupakan puncak permatang yang menganjur dari G. Rembau. 1

Tapak Kaki Hang Tuah

Mula dari Tugu Keris Hutan Lipur, pendaki perlu turun ke jeram dan trail bermula dari seberang sungai. Satu jambatan dibina bagi memudahkan pendaki menyeberang sungai. Kecerunan trail hingga ke pondok pertama kebanyakannya hampir 90 darjah. Tali disediakan bagi memudah pendaki berpaut semasa pendakian.

Dari pondok pertama kecerunan trail agak berkurangan dan adakalanya landai. Menghampiri puncak trail cerun trail makin menegak. Talian komunikasi boleh diterima disepanjang trail hingga ke puncak.

Tapak Khemah 
Tapak khemah di puncak gunung sebesar kira-kira sebuah gelanggang bola tampar. Pendaki masih boleh berkhemah disekitar tapak utama perkhemahan berdekatan batuan dan ada juga yang bermalam di gua. Punca air bersih boleh dicapai dengan turun ke lembah dengan perjalanan turun selama 20 ke 45 minit. Ada alur air mengalir di sini. 

Puncak Gunung Datok 
Dari kemsite ke puncak cuma beberapa minit. Pendaki perlu memanjat tangga besi yang disediakan. Keadaan puncak terdiri dari bongkah-bongkah batu besar. Pendaki boleh bersantai di puncak dengan panorama perkampungan serta landasan keretapi selain Selat Melaka saujana mata memandang. Di puncak gunung ini juga terdapat kesan tapak kaki diatas batuan yang dikatakan tapak kaki Hang Tuah. 

Balai Polis Kota
Bayaran Masuk RM3.00 seorang dibayar pada Koperasi JKKK di Balai Utama Hutan Lipur.

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Run Naturally

Run Naturally

Here are several basic tenets of natural running form espoused by various technique gurus:

-  Regardless of your running pace, run with a fast cadence of 180 to 190 steps per minute or higher.

-  Run with an upright posture and a slight forward lean.

-  Strike the ground below your hips and not in front of them to reduce braking. (Wearing lightweight, low-to-the-ground shoes with minimal midsole cushioning helps reinforce this stride.)

-  Strike the ground at the midfoot, not the heel or the toes -- the actual impact area will vary based on body type -- and allow your heel to naturally settle to the ground.

-  When starting a new stride, develop the habit of picking up your leg instead  of pushing off the ground.

-  Use a compact and fluid arm swing, keeping your elbows bent at an acute angle and your hands close to your chest.

-  Keep your head upright and steady and your eyes looking forward.

-  Be "present in the moment" to allow yourself to concentrate on your stride but stay relaxed and don't overanalyze. The more you adhere to good form, the quicker it will become second nature.

-  Consider getting custom insoles to further your gait enhancement.

-  Land at the midfoot and allow the heel to settle to the ground.

-  Instead of rolling through a stride and pushing off, lift your leg to begin a stride.

-  A key to natural running form is high cadence with short strides, regardless of pac

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Race Report SCKLIM (tooo delayed) haha

My first experience for 10km for this year..
Gosh.. mana nak mula??
ngantok aaa...
tido dulu bleh??

Well, as usual.. malam sebelum nya tdo ayam2 jerk..
Woke up early like 3 lebey.. n start our day slowly.. tinggal mandi n
sarong jerk..huhu
Then kete buat hal.. tukar kete.. dah la nerbous.. kete plak
menerbouskan lagi..kang bonti tengah jalan mau nangis tak
berlagu..huhu.. dont play-play.. Bile tuko kete kene isi minyak since
tak plan to bw tat car..
Sampai kat kl berdesup jerrk... banyak kete di jalanan nampak nyer..
guaratee ni nak p lari gaks.. or baru balik disko! (pardon for my
detailllllll info)

Then sampai2 sana.. nak masuk simpang car park padang merbok leh
reverse balik coz tak pasti betoi ke tak coz that sign board ditutupi
oleh the dedaun2 pokok yg berjuntai2.. marah kat dedaun pepagi dalam
ati.. ni DBKL tak buat keje! ( nerbous mode!) hahaa

Dah siap park rerehat jap dlm 15 min since soo early like 4
lebey..pastu mulakan ceremony tok panaskan badan dengan melulur dengan
minyak panas... but the day was so cold! dah gerimis skit2 waktu
tu..aiyak.. kaki tido lagi la..hihi      Then jalan pelan2 ke
dataran...waktu ni gerimis semakin lebat n sebuk cari tempat
berteduh.. At t same time im feeling my right ft exactly at midfoot
dah start tak sedap.. Saw sharafi said gudluck to him..masa tu otw to
toi-toi so canot lama2..then saw kak jenap from afar jer..she's a
superstar! hasrat nak berjumpa Singapore Blade Runner n OneArmRunner
tak kesampaian.. mayb better luck next time.. Then round2 waiting2
stretch2.. jalan2 ke masjid jamek for Subuh prayer.. (hv to find the
full thigh for abg la easy for him).. then jalan2 lagi.. stretching
dah tak tahu bapa kali dah pun tapi sakit kat tapak kaki kanan takder
perkembangan yg bagus.. chatted with a runner name leny.. then dah
menunggu kat tetengah jalan.. so lama rasanyer menunggu..haha

Start2 run jer.. tak sampai 1 km tapak kaki rasa sakit!! menci menci..
but try deviate the attention to the song.. btw, i feel i cannot run
without the song in my ears.. haha.. n lagu sedap2 plak so im
karaokeing while running to ease the pain of my right ft.. told mysef
let see how thing goes.. takkan cepat sangat nak stop running.. tak
berpeluh pun lagi..haha.. masa larian harem kat SJ pun dapat run for
7k with one minute walking.. so cuber gak lari.. n Thanks to Mei coz
say hi to me n run trus after make me feel that i wana finish
the race more! not that i can follow her pace..huhu...i feel semua
orang kuat lari coz makin banyak orang memotong... but then later
around at 3km nampak more makin slow a.k.a pancit n me continously
karaoke-ing while running..bare in mind my right ft constantly in pain
each time it touch the road.. only one thing i pray.. pleaseeeee dont
let it give rise to knee pain or calf pain or hip pain... if that
happen mmg cannot run anymore.. i should give thank to my ankle guard
which i bought like 3 years back which i use it when im oncall.. coz
when im oncall i hv to walk/run alot till my ankle paining.. that was
those days.. n it seem my right leg ni manja lebih dari left leg..

Then saw the 1st water station.. my Goodness! ramainyerr orang! i
thought someone selling something! hihi and then ada siap toilet lagi
n people actually go to the loo! haha.. masa ni feel like the road is
jus for me! then run2.. til 5km.. and after that have to climb so have
to walking-running berganti2.. then after that my aim just to finish
the race.. when walking the right ft pain worsen.. but if i continue
running im nearly breathless.. so either way its not comforting !
haha... im suprised that my leg muscle did not cramp abit! gosh! feel
like a true runner already! hahaha.. im actually so afraid to be stop
by any medical staff if they saw me limping or what.. so did my best
to have a normal gait! Now i know no need to worry about that..

My last sprint from the junction depan dataran.. saw kadok n thanks for t pix!
after that..finish all my water in my bottle n nak air.. but the crowd
is sooo...tak amik air pun... amik medal then terus terduduk! Lily
said hi! n thanks!  tapak kaki macam kene cucuk jarum setiap kali
pijak.. rehat for awhile...dari duduk ke berdiri rasa berpinar jap
mata..macam all t view become yellow! hihi then snap2 abit then go
back..  walking to the car also is like another marathon! haha
okay.. that all i can remember! Thanks all for t lovely experience..
and to hub thanks coz amikkan air.... After that mandi minyak urut
yang free dia bagi tu.. best la! very minty! n become cool when windy!
i got 3! :P