p pol The Adventures of Carboman: November 2004

Tuesday, November 30, 2004

A Short Hokkien Poem

(written in Penang/Straits Hokkien)

Chee lei ley pai, gua tua tee sinkapoh
Mm see chiak hong, mm see chui char boh
Tapi kee chau sinkapoh ay malathon
Jee chap lak khee thiu boh eng chau
Chau kar nor liap siew kong, phnee-khang lau huek
Khar thnia kar kiu lau boh, jiang kan-nee-neh
Hook kachai chau liau oo tharn massage
Nasee boh, tak tiuk chok chau uar ay
Mm chai chao jiok koo, hee bang ay choe PR
Kar arn chua pun see tiok hoot kau kau lat
Buay see liao pun see bay sai give up
Hee bang pai eet oo hoe tai chee kar lang kong!

Friday, November 26, 2004

D Minus 8

Inching into the final week. I've started getting some stuff packed, bit by bit. This Sunday's Siemens 10K will close off this week's 35K mileage. 20 people (a nice mix of Malaysians and Singaporeans) have confirmed attending the gathering.

- Tey x 6 (including Tey)
- Alex
- Jason
- Sukaimi

- Rohaizad
- KetamBatu
- Bernice x 3 (including Bernice)
- Penguin1
- Penguin2
- Penguin5
- Penguin6

- Kevin

- Jamie

Even before stepping foot into SG, I've done my first shopping. A Nike ClimaFIT cap for SGD23++. This cap will complement my ClimaFIT rain jacket which has no hood. Oh yes, this year's event handbook is out and can be downloaded here.

Monday, November 22, 2004

Sunday Long Runs at Bukit Aman

With KLIM coming soon after Singapore, it's hard to find yourself running alone on Sundays. If you're an early bird, you'll most likely find Jason, Tey and I at 5am.

If you come at 5:30am, you'll find the Lonerunner aka Martin, Petaling Runner and CM. Still too early? Then join Ronnie, Justin and the other turbo-charged folks at 6am.

shiny happy people
After a Sunday run, it's time to hang loose

D Minus 14

With 14 more days to go, whatever's left of the training has to be covered this weekend. Studies have shown that aerobic improvements are only reaped 2 weeks after the workout. Any runs closer to the race day, will not return much benefits, if at all.

Some advanced runners do their longest run with 2 weeks to go but I thought it's important to do a long run without the too much exposure to risks. Hence I settled for a 23 to 25K run. For this I have Jason for company but just before we started off, we're pleasantly surprised to see Tey. We set off at an easy pace as the upcoming races were on everyone's mind. We reached Hartamas in 1:06.

On the way back from Hartamas, we met among many others, Penguins 1, 2 and 3. We reached the Bkt Aman car park in exactly 1 hour and after ditching my water bottle belt in the car, took off for the remaining of the workout. With Jason just behind me, we ran to the national mosque, past Dataran Merdeka and back again to the car park.

All the way, I felt really good. My breathing was very comfortable and if I had to nit-pick, only my legs felt a little tight. Else everything's peachy. I'm eating well - consuming more food and drinking consistently.

This would be my final long run before Singapore. Next Sunday will see me jog the Siemens 10K while I'll probably be just jogging about 5K for the other days in between. Same for next week.

Tuesday, November 16, 2004

The adidas-1

the adidas-1 running shoe

See that "+" and "-" buttons and the LED light panels above it? Look closely at the heel midsole - see that cable running parallel just below the footbed? To read more about this shoe, please work your way to Jamie's Loft!

Between the Lions - Get Wild About Reading

Killing time at the mall with the family today, I spotted an educational VCD called "Between the Lions - Getting Wild About Reading". Since the title is too darn long, I'll just shortened it to BTL.

A short note on the back-sleeve said "...Independent studies show that kids who regularly watch BTL learn key reading skills faster than kids who don't watch." and "The National Education Association endorses the series, saying, "We strongly urge parents and caregivers to guide children to BTL".

With such exhortations, no kiasu-labelled parent will want to pass up the chance to grab this golden tool. So my wife paid the RM14.90 even though the label said that this is for kids 3 to 9. Carbo Kid is only 19 months old. After viewing it back home, I'd have to say that it's a certainly refreshing piece of education program. Much of the content pay attention to phonics. The video has animations, puppetries and real-life folks teaching the various themes to the viewers. I particularly liked the songs.

It'll be some time before I know if this program achieves for my kid what the reviewers claimed it can. But for RM14.90, this 30-minute-only VCD which won 4 Emmys and 2 Parents' Choice Gold Awards (2000 & 2002) better.

Friday, November 12, 2004

D Minus 22

It's only 22 days to the big one. If you take away 14 days for marathon tapering, you have only 8 more days of actual productive work. The total runners have already exceeded last year's by 3,000, crossing the 10,000 threshold. It's a realistic time then to do the following:

1) Re-assess your training
Has it been largely going according to plan? Have you managed the long runs well?

2) Re-adjust your race goals
Depending on how well you've achieved your training goals, re-adjust your race goals upwards or downwards. The key here is be realistic and honest with yourself. If in doubt, better to be conservative than be aggressive with your projection.

3) Re-affirm your self-belief
Whether your training is good or bad, be confident that come what may, you can count on your inner strength to carry you through the rough miles and finish strongly.

4) Take care of yourself
Now is not the time to try new things, be it gear or food. Avoid the weights. Consume foods that are high in protein and carbs. This will allow you to rebuild your damaged muscle tissues and from your previous day's workout. Stay out of the rain and rest well.

Whatever happens on race day, know that you've done whatever you could in the last few months. If things have not been going well, there's no point in crying over spilt milk. Instead focus on the task at hand, start slow, soak in the atmosphere and enjoy your outing. If you've been going great guns, go for it - it's time to reap the rewards of your months of effort!

Wednesday, November 10, 2004

Pace Table

Runners will find this table very helpful. Click on image to view a larger image. Thanks to Newton who assisted in the data compilation.

Monday, November 08, 2004

Carbo Kid Down With HFMD

Yup, he's down again. One of the perils of working parents is the risk you run by having your kid taken care of by an outsider. Evidently the poor kiddo contracted this from the nanny's son. What's HFMD? Read the posting below - important reading even for those without kids.

It all started with a mild running nose and fever on Saturday night and the condition worsened from then on. His fever was high and unlike him, he didn't have any appetite for solids and fluids. He was crying a lot too - which is unlike him. We didn't know how serious it was until Sunday afternoon when the doctor checked him and told us that he's got HFMD. His throat was badly ulcered (which was very painful for him). Apparently there's an outbreak of this disease currently.

I felt sorry for the kiddo as he would normally be so active, bubbly, intelligent, and full of live. I miss his old self. The doctor dais we should try to get fluids into him - ice creams, juices, 100Plus, anything. Else the traumatic IV option awaits! So we gave him everything - Gatorade, ice cream and other slightly sweetened beverages, which he took. He looked better yesterday evening after sleeping for 4 hours.

Needless to say I missed my long run on Sunday and I hope that my workouts in the earlier part of the week was wasted. What was to be a 70K week whittled down to a measly 26K total. A consolation, if I can call it so is that endurance deteriorates only after 2 weeks of inactivity. Over the next few public holidays, I'd hopefully have a chance to get in some quality runs.

But family is family and priorities in this case has to be set right. Also, there's no escaping from the odd emergencies of live.

What is Hand, Foot, and Mouth Disease?

Hand, foot, and mouth disease (HFMD) is a common illness of infants and children. It is characterized by fever, sores in the mouth, and a rash with blisters. HFMD begins with a mild fever, poor appetite, malaise ("feeling sick"), and frequently a sore throat. One or 2 days after the fever begins, painful sores develop in the mouth. They begin as small red spots that blister and then often become ulcers. They are usually located on the tongue, gums, and inside of the cheeks. The skin rash develops over 1 to 2 days with flat or raised red spots, some with blisters. The rash does not itch, and it is usually located on the palms of the hands and soles of the feet. It may also appear on the buttocks. A person with HFMD may have only the rash or the mouth ulcers.

Is HFMD the same as foot-and-mouth disease?
No. HFMD is often confused with foot-and-mouth disease of cattle, sheep, and swine. Although the names are similar, the two diseases are not related at all and are caused by different viruses. For information on foot-and-mouth disease, please visit the web site of the US Department of Agriculture.

What causes HFMD?
Viruses from the group called enteroviruses cause HFMD. The most common cause is coxsackievirus A16; sometimes, HFMD is caused by enterovirus 71 or other enteroviruses. The enterovirus group includes polioviruses, coxsackieviruses, echoviruses and other enteroviruses.

Is HFMD serious?
Usually not. HFMD caused by coxsackievirus A16 infection is a mild disease and nearly all patients recover without medical treatment in 7 to 10 days. Complications are uncommon. Rarely, the patient with coxsackievirus A16 infection may also develop "aseptic" or viralmeningitis, in which the person has fever, headache, stiff neck, or backpain, and may need to be hospitalized for a few days. Another cause of HFMD, EV71 may also cause viral meningitis and, rarely, more serious diseases, such as encephalitis, or a poliomyelitis-like paralysis. EV71encephalitis may be fatal. Cases of fatal encephalitis occurred during outbreaks of HFMD in Malaysia in 1997 and in Taiwan in 1998.

Is HFMD contagious?
Yes, HFMD is moderately contagious. Infection is spread from person to person by direct contact with nose and throat discharges, saliva, fluid from blisters, or the stool of infected persons. A person is most contagious during the first week of the illness. HFMD is not transmitted to or from pets or other animals.

How soon will someone become ill after getting infected?
The usual period from infection to onset of symptoms ("incubation period") is 3 to 7 days. Fever is often the first symptom of HFMD.

Who is at risk for HFMD?
HFMD occurs mainly in children under 10 years old, but adults may also be at risk. Everyone is susceptible to infection, but not everyone who is infected becomes ill. Infection results in immunity to the specific virus, but a second episode may occur following infection with a different member of the enterovirus group.

When and where does HFMD occur?
Individual cases and outbreaks of HFMD occur worldwide, more frequently in summer and early autumn. In the recent past, major outbreaks of HFMD attributable to enterovirus 71 have been reported in some South East Asian countries (Malaysia, 1997; Taiwan, 1998).

How is HFMD diagnosed?
HFMD is one of many infections that result in mouth sores. Another common cause is oral herpesvirus infection, which produces an inflammation of the mouth and gums (sometimes called stomatitis). Usually, the physician can distinguish between HFMD and other causes of mouth sores based on the age of the patient, the pattern of symptoms reported by the patient or parent, and the appearance of the rash and sores on examination. A throat swab or stool specimen may be sent to a laboratory to determine which enterovirus caused the illness. Since the testing often takes 2 to 4 weeks to obtain a final answer, the physician usually does not order these tests.

How is HFMD treated?
No specific treatment is available for this or other enterovirus infections. Symptomatic treatment is given to provide relief from fever, aches, or pain from the mouth ulcers.

Can HFMD be prevented?
Specific prevention for HFMD or other enterovirus infections is not available, but the risk of infection can be lowered by good hygienicpractices. Preventive measures include frequent handwashing, especially after diaper changes (see "Handwashing" "An Ounce of Prevention: Keeps the Germs Away")
, cleaning of contaminated surfaces and items by diluted solution of chlorine-containing bleach (made by mixing approximately ΒΌ cup of bleachwith 1 gallon of water), and washing soiled articles of clothing. (See more about cleaning and disinfecting in general).

Children are often excluded from group settings during the first few days of the illness, which may reduce the spread of infection, but will not completely interrupt it.

Hand, Foot, and Mouth Disease in the Child Care Setting
HFMD outbreaks in child care facilities usually coincide with an increased number of cases in the community. If an outbreak occurs in the child care setting:

  1. Make sure that all children and adults use good handwashing technique (see above), especially after diaper changes.
  2. Thoroughly clean contaminated surfaces and items using dilute solution of chlorine-containing bleach (see above).
  3. Wash soiled articles of clothing.

CDC has no specific recommendations regarding the exclusion of children with HFMD from child care programs, schools, or other group settings. Children are often excluded during the first few days of the illness, which may reduce the spread of infection, but will not completely interrupt it. Exclusion of ill persons may not prevent additional cases since the virus may be excreted for weeks after the symptoms have disappeared. Also, some persons excreting the virus, including most adults, may have no symptoms. Some benefit may be gained, however, by excluding children who have blisters in their mouths and drool or who have weeping lesions on their hands.

Wednesday, November 03, 2004

8 and 10-Lap PRs @ KLCC

Yesterday hor, rain rain so heavy at lunch time. So all PMs already TNS, NMFL, CCB and HYCL maximum on PM1 chatbox lor. Very frust already mah - day in day out also rain wan. But still have to run lah coz Singapura Malathon ony 4 weeks to go. High mileage very important mah. So hor, I was very happy when the rain stop just before 5pm. Seeing that I quickly ta pau, shutdown the PC and quickly cabut from office. In fact by 4:55pm, already wearing my running shoe already. Some more damn kap liew. Shhhh...

After changing at the carpark, I jogged to KLCC and while tying my laces I saw Kenneth the hentam-kau-kau-lat-kaki already running steadily. He wasn't wearing any socks (he said forgot to bring wor) but I don't know whether he was wearing underwear or not lah. Have to ask "badboy" and "GYPSUM" on that. I followed behind loh but didn't want to catch up with him - have to maintain disciplined pace mah. By the 2nd lap, it started to drizzle, sikit-sikit. Then suddenly like the turning on of the heaven tap hor, the rain turned heavy. But I still continue - have to finish the menu. I was a little worried coz my handphone is in the pouch and may get wet but I thought wait and see lah - wait and see if the rain will subside. But it didn't wor!

So for the next 5 laps I ran in the rain lor. I even encouraged 1 ang-moh lady who was also running in the rain. Kenneth the hentam-kau-kau-lat-kaki has already stopped as he didn't want to risk getting sick - got PM20 Half Marathon this weekend mah. My shoes and socks were soaked wet already. Underwear also wet like wee-wee in the pants. Hair like just came out from shower.

On my 6th lap, John the Speedy Gonzalez joined me and we ran at steady pace. On the 7th and 8th lap, I turboed a bit coz I want to break my 8 lap PR mah. My 8 lap time was 1:01.35 a 1-minute improvement on previous time. I pushed ahead to complete 10 laps, while John had run ahead. Really fast lah, this fella! Anyway I persisted - the rain had stopped at this point and it was getting dark. I finished the 10 laps in 1:16.08.

So very happy until hor, I felt no pain or discomfort. In fact, I felt as if I was running comfortably (not all out) and in good form. Managed to get in another quality workout plus 2-in-1 session PRs. Hopefully can meet my 70K week target lah.

Monday, November 01, 2004

Postponement Kakis

Either these organizers were being over enthusiastic, uninformed or plain inexperienced, but the following events have been postponed at one time or another. Warning: There could be more out there!

- Johor Marathon (2002, 2003)
- Langkawi Marathon (2004. Debut year! Postponed from Nov 2004 to Aug 2005)
- Siemens 10K (2004. Also in debut year. Postponed from Aug to Nov 2004)
- Penang Bridge Run/Marathon (2004. Organizers felt that silence is golden)
- Awana Trail Blazer (2004. Same attitude as the Penang Bridge Run)
- Larian Metropoliten (2004. Last minute letter sent out)
- KL Marathon (2005. Postponed from Feb to Mar 6th 2005)

You Know It's Too Darn Early To Run When:

  • The last English Premier League Live match is still showing when you step out of the door
  • The first 30 minutes are spent fighting your body's urge to quit
  • Last night's party goers are still at itYou had to look out more than ever for mad dogs, potholes and drunk drivers (in no certain order)
  • The apartment guards are asleep in their posts
  • The night-golfing floodlights are still on
  • You find that you've never cursed (the drivers and dogs) and prayed (for your life) this many times in 3 hours
  • You try to recall whether you've got your will done

My recent long run report will be out soon.