KL marathon running clinic - 18.9km in 1 hour 53

Still need to improve. I am no.13 for this training session

Hash run @Kota Damansara Community Forest Park - 11 July 2015

First trip to China - Tianamen Square - 7 May 1995

Graduation photo - 1 April 1993

Interval training - 12 sets of 100meter freestyle sprints

Standard Chartered KL Marathon "Hills" Training

We were given 30 mins to run up a 250 meters long incline. I went up and down 9 times.

Afterburn

Doing 60 min runs do not burn fat. I have been running for years but gain weight.

There is no afterburn with jogging

The best way to burn fat is resistance training (weights) and High Intensity Interval Training (HIIT) like skipping and sprinting. Great after burn!! 

Skip 45 seconds rest 45 seconds (repeat 10 times), then go run 5km ( sprint 70meters, jog 150-200 meters, sprint 70 meters and repeat).

Getting back into shape

Since April 20, 2015 I have lost 4.5kg (5 weeks). 3.5kg more to go down

Stanchart KL Marathon 42.2km, here I come!!! Yes, will run it hopefully under 5 hours!!!!

3R International Marathon & Carnival @Putrajaya - 21km - 2 hrs 24 mins (19 April 2015)

IWFSKL dinner at Noble House - April 18, 2015

Bird's nest in an orange

Shark's lips

Fried rice in soft shell crab

Seating arrangement

Chef Justin of Noble House

The lovely Yee Men

Pork ribs

Lamb

The menu

Greek Burger at Simplyd, Avenue K, Kuala Lumpur

Isetan Food Court at Lot10, Kuala Lumpur