“You
Can You Will” – Joel Osteen
Dear Semua
Abang Kakak PM’s & Friends,
The Ultra delay PM medic-report of PM89 is finally on board. It is much grateful and kind of PM1, Captain
Ronnie See for his patience awaiting my medic-report, I hereby MOHAN MAAF TO CAPTAIN
ATAS KELEWATAN LAPORAN LARIAN PERIBADI SAYA. Till now I managed to introduce my
running journey. I was invited by Captain to join Pacemakers (PM) big family after
the Pacemakers Annual Dinner, early January 2013 via FB message. After pending
one year for medical report, I have received my official PM# (Lucky No) in
January 2014.
Let me start with brief introduction about myself. My name is Ho Yuen Loong, in Chinese called in潤龍. IT could be hard to remember? Just simply remember the superstar香港影帝周潤發的潤, 国际巨星成龍的龍. Hahaha, I’m NOT superstar. You can also call me as Real Ho or hOsiang or Pp (粉豹). Why is there another nickname called Pp - Pink Panther? Hmm, izzit Pp really run fast? It is not.
Refer to photo below you will know how, the [Pp] was born on Sep 2010 before I’m real passion runner.
The moment is caught during my photographing in action (Wedding Day
photography) XD
I work as IT Coordinator / Associate in a local broker firm located at PJ, background from IT based. I am active in outdoor activities since 2006, initially I was novice hiker, gathered much valuable experiences from my numerous day hike and multi-days camping, I have transformed into adventure hiker. I’m also amateur photographer in wedding, landscape & macro photography.
I’ve never thought that my life journey will be a runner, can’t
believe even an ultra marathon runner as now. During school time, I was a
person totally not active in any sport activity. Nowadays “running” has become
an essential part of my living.
I always remind myself, never under estimate your inner soul potential
& capability. If you never move on the first step to attempt, you never
know “You Can”, and “You Will” not achieve. Nothing come as
easy or free, no such thing as “No Pain will gain”! Keep find a way/method to
training (hiking/running) is one of the best way to strengthen the willpower, those
hard earned prides is being gone through countless of hardworking workout, sweating
with tears, hardship, obstacles and pain of fallen which is definitely unavoidable.
Accumulated valuable hiking experiences had eventually made me a strong
mentality guy. Don’t be afraid of failure! Do not give up, stay strong and stand
up again, keep moving forward. It is important to know your ultimate objective,
slow doesn’t matter and nothing is too late! Believe “You Can” made it and “You
Will” not gave up.
Back to year 2006, before I participating my first run for fun on 2009, my activity mostly on hiking and some light sport exercises such as Badminton & Futsal, a version of five-a-side indoor football. Photography outing is also another part of my life activity, which include portrait model, landscape, macro and involvement as freelance wedding photography. Only begin of year 2010, started my running seriously as I need to train for enhance of my hiking fitness. Through consistent and regular jogging, I have stronger my legs’ strength for tough mountain hiking.
Those years hike to summit of Mount Nuang, Year 2007.
Commenced my hiking activity in mid Y2006, I was invited by my colleague to join a day hike event to Gunung Bunga Buah at Gohtong Jaya, Genting Highland in big group. (Is my first returning hike after the phobia hike at Bukit Tabur on Y2000, guess so is that year and still a youngster, scare die-Kiasi… lolx). This is indeed memorable & unforgettable adventurous hiking event, I survived at this day hike but become a Yellow Man (Muddy Man because fallen too many due to rain & slippery, super tired after hike). Since then I decided to involve myself participating in many upcoming hiking activities planned by my colleague and new meet up senior hiker. Thereafter, we planned to attempt hiking those challenge mountains at Malaysia which included the highest peak in Borneo, Mount Kinabalu, Mount Tahan, Mount G7 series, Mount Benum and volcano Mounts at neighbour countries. I was a beginner and very weak in hiking, each time after hike, I was definitely suffered calf muscle cramped and soreness, especially the strenuous climb of terrain, especially such as Mount Nuang.
My
running journey began in 2009 started with small short
distance race, enjoyed the crowd and mingling around with a group of friends.
Still remembered well after each run, felt very “Q Sanfu” with jelly leg! Why?
Don’t have regular training and each race is just forcing myself to run, didn’t
run in proper manner and wearing wrong type of shoe. This is the year how I began
my running journey, totally inexperienced.
Y2009 ended with sweet, sour & painful short
run memory! Most interesting of the events participated were Towerthon & Walkathon
and some short distance race as follows:-
KL Towerthon Challenge on March (First attempt
climb staircase – Clocked in 25m59s)
SCKLM – 10km on June (First Mini Marathon run for fun)
Mizuno Wave Run 10km on October
2nd Putrajaya International 12 Hours Walk on December (Just covered 41km, at km19 my calf cramped)
& the longest run at Malakoff 12km Run.
SCKLM – 10km on June (First Mini Marathon run for fun)
Mizuno Wave Run 10km on October
2nd Putrajaya International 12 Hours Walk on December (Just covered 41km, at km19 my calf cramped)
& the longest run at Malakoff 12km Run.
The
Year 2010 is year to attempt Half Marathon, to move forward to another level of
running, 21km.
I usually train on treadmill or KLCC Park (near my KL office) with my colleague cum running buddy, Weng Woo on every Thursday. We normally go training together after work at approximately 7pm! On a rainy evening, we will run on treadmill available at office gym. From there (KLCC Park), we get to know the adiNation KLCC training group conducted by Ronnie. Here is the place both of us know captain, from there onwards, we joined the extra-ordinary training guided by captain and his teammate.
The Y2010 is consider tougher year for me, also with my running buddy, Weng Woo (Now as PM83). After completing our first virgin HM, that is also considered another tough mission long run to us, we reminding ourselves never have the guts to think about Full Marathon, the distance of 42.195KM.
Never!! Kill me better!
Following
month by month self-initiative training at KLCC Park and regularly signed up
short distance races in Y2010, we both received many inspiration, advices, and
encouragements, thus built up some confidence! We both together with few
friends have decided to attempt our FMV at Sundown, Singapore in May 2011. Why chosen Sundown Marathon? Because
this is a night marathon with generous cut off time of 9 hours, need not to
worry about running/walking the second half distance under the hot scorching
sun. Die Die go la… hahaha!! Surprisingly, I completed my first FMV in 5h35m
with correct strategy i.e. slow and steady at first half, faster at second half
but cramped at last 1km, XD. Anyway, the special thanks to Tanker & SH Foo
for guiding and pacing during this marathon, without them I might hit the wall
earlier.
Makai Club buddies first
time join relay run at PAR6.
The year 2011 – is Full
Marathon year to me. Enter into 3rd year
of running journey.
I have completed total of 3 FMs (the Sundown, SCKLM & PBIM) in 2011! This is the saddest year as I completed SCKLM (2nd FM) beyond cut off time, the only race I had disqualified (DQ), Sob Sob. A wrong plan begin too fast, I have started with fast pace and ended up suffered severe cramp on both legs at 22km. The cramp was totally unbearable, managed to finish with walking pace in personal worst record of 6h35m. The failure on SCKLM made me stay strong, I started to train smart and restructure my plan on how to run in comfortable pace for upcoming PBIM which will be 5 months away. As I am still a newbie in FM, I found a Marathon Pace Wristband, is learn how to maintain a constant Even Pace. One of the keys to achieving your best marathon time is to keep an even pace throughout the race. Go out too fast and you'll hit the wall, go out too slow and you won't be able to make up the time later (but you may feel more rested at the end). Determine the pace that you believe you can honestly achieve and stick to it.
I have completed total of 3 FMs (the Sundown, SCKLM & PBIM) in 2011! This is the saddest year as I completed SCKLM (2nd FM) beyond cut off time, the only race I had disqualified (DQ), Sob Sob. A wrong plan begin too fast, I have started with fast pace and ended up suffered severe cramp on both legs at 22km. The cramp was totally unbearable, managed to finish with walking pace in personal worst record of 6h35m. The failure on SCKLM made me stay strong, I started to train smart and restructure my plan on how to run in comfortable pace for upcoming PBIM which will be 5 months away. As I am still a newbie in FM, I found a Marathon Pace Wristband, is learn how to maintain a constant Even Pace. One of the keys to achieving your best marathon time is to keep an even pace throughout the race. Go out too fast and you'll hit the wall, go out too slow and you won't be able to make up the time later (but you may feel more rested at the end). Determine the pace that you believe you can honestly achieve and stick to it.
Appreciated
what I have trained harder and target sub5:30 in PBIM (3rd FM),
finally I achieved with wristband targeted timing 5h28m (PB 5:28:24). The
achievement PBIM reborn me to keep it running till today – Believe you can do it better!! Definitely, you can achieve it!
Year of 2012 is another Challenging
Year, 4th year in my running journey. It
is getting higher goal to be achieved, I aimed the 12x12 target, means 12
marathons or beyond FM distance to completed within 12 months period! Together
with my active running buddy, Weng Woo, finally both of us achieved it by end
of the year. In 2012, I had completed 10 FM with PB of 4:18:xx at PBIM, I have
also performed satisfactorily in the 3rd Putrajaya International 12
Hours Walk, covering 69km and achieved my first MR25 ultra trail run with longest
distance of 83.2km (10.4km x 8 laps MacRitchie Trail within 12hrs) at
Singapore.
2012
is my fruitful year in running history with the most Personal Best achievements,
below is 12x12 mission I achieved within cut off time:-
050112 SCHK Marathon, sub530 (5:28:xx)
210412 Energizer Night Marathon
060512 Borneo International Marathon, PB sub5 (4:58:xx)
270512 SG Sundown Marathon, PB 2nd sub5 (4:55:xx)
240612 SCKLM, revenge year from the fallen 2011, PB 3rd sub5 (4:38:xx)
260812 Songkhla Marathon, Thai. (Pos 18#, won RM100 cash prize for cat age 35-39)
090912 The River Jungle Marathon (Act as Pacer for friend)
160912 Taiping International Marathon (first B2B FM race in week)
111112 ** 100 Plus Passion Run 21km+9km (first B2B race in 2 days, PB 21km finally sub2 is achieved)
181112 Penang Bridge International Marathon, PB 1st sub4:30 (4:18:xx)
021212 Standard Chartered Singapore Marathon (Act as Pacer for friend)
091212 3rd Putrajaya International 12 Hours Walk (69km covered)
301212 MR25 Trail Ultramarathon (First trial ultra distance, achieved 83.20km in below 12 hours)
Total race mileages accumulated for 2012 was 773.20KM.
050112 SCHK Marathon, sub530 (5:28:xx)
210412 Energizer Night Marathon
060512 Borneo International Marathon, PB sub5 (4:58:xx)
270512 SG Sundown Marathon, PB 2nd sub5 (4:55:xx)
240612 SCKLM, revenge year from the fallen 2011, PB 3rd sub5 (4:38:xx)
260812 Songkhla Marathon, Thai. (Pos 18#, won RM100 cash prize for cat age 35-39)
090912 The River Jungle Marathon (Act as Pacer for friend)
160912 Taiping International Marathon (first B2B FM race in week)
111112 ** 100 Plus Passion Run 21km+9km (first B2B race in 2 days, PB 21km finally sub2 is achieved)
181112 Penang Bridge International Marathon, PB 1st sub4:30 (4:18:xx)
021212 Standard Chartered Singapore Marathon (Act as Pacer for friend)
091212 3rd Putrajaya International 12 Hours Walk (69km covered)
301212 MR25 Trail Ultramarathon (First trial ultra distance, achieved 83.20km in below 12 hours)
Total race mileages accumulated for 2012 was 773.20KM.
Vista Tower 59 Levels The Intermark
Charity Tower Run - 10m43s on 2012 & Mt Liang Hiking Camp Trip on 2013
Get to know Lai Fong Sang (PM38) in middle of 2011 on a hiking event,
one of the Ultra-marathoner from PM family. We’re getting closer to each other
after joining many local & overseas races including hiking outing. Both of
us have the same VISION to do ultra-marathon distance! I am so keen to attempt the
tough and beautiful Philippines ultra-trail recommended by Abang Lai is
attracted me. He tagged me with many beautiful scenery photos of “King of
Mountain Series Four Lakes 100k”. As I have built up confidence from last year MR25
ultra, I decided to give it a try! My first visit to Philippines, the trail is
undoubtedly so beautiful that really worth to pay a visit. From there onwards,
we both begin the ULTRA MARATHON journey till to date. (^^)
Too bad, we both have made the biggest mistake! We were too enjoy
spending our sweet time taking many photos along the route, spending too much
time resting at check points, drink coffee and play with dog! We didn’t notice
the cut off time of 16 hours originally at km49 relocated to km56, we did not
pay full attention during race briefing! By the time I reached 56km check
point, it was half an hour exceeding cut off time! I did not allow going ahead,
my first DNF in race due to exceeding cut-off time. A painful lesson learned, no matter how well
you know the race regulation and detail, never miss a single word by Race
Director during briefing, it can be a sudden reschedule during briefing, must pay
full attention and listen carefully.
Race mileages of year 2013
just achieved 666.00KM, DNF in 2 ultra trail races (another
one is Mount Rinjani Ultra - MRU, too tough for my level of fitness) that wasted
152km, else would have accumulated 818KM.
Y2013, 5th year running journey. Lesser Full Marathon (Just 6 FM’s), start to participate in Mountain Challenge race, begin of Ultra Trail Marathon, consider a Ultra Year which included Back2Back (*B2B) race, I’ve attempted B2B race for 3 times this year, not an easy task but glad I managed to complete it.
Y2013, 5th year running journey. Lesser Full Marathon (Just 6 FM’s), start to participate in Mountain Challenge race, begin of Ultra Trail Marathon, consider a Ultra Year which included Back2Back (*B2B) race, I’ve attempted B2B race for 3 times this year, not an easy task but glad I managed to complete it.
Races I have joined in 2013:-
270113 Yam Tuah Antah Challenge
(Mountain Challenge)
030313 Brooks Half Marathon, PB sub2
achieved (1:45:59)
210413 The Island Ocean Marathon
190513 KL Towerthon, PB in 19m08s
250513
Four Lake Trail Ultra-marathon 100km (DNF@56km, a careless mistake)
310513 *Sundown
Marathon 21km, B2B race (1:46:15)
010613 *Sundown Marathon 42km. Act as Pacer for friend, (8:06:45)
180813
Mount Rinjani Ultra 52km (DNF@34km, never under estimate mountain elevation)
010913 The River Jungle Marathon
140913
TMBT Trail Ultra-marathon 100km (Accomplished in 28h16m)
280913 *Larian
Jambatan Sultan Mahmud Terengganu (HM 1:48 Position 46th, won cash prize
RM100)
290913 *SCKL Marathon, final can sub4:30 in SCKLM (4:27:09)
061013
TNF Singapore 50km Trail Ultra-marathon
191013 *Putrajaya Night Marathon
201013 *Adidas
King of the Road 16.5km. (Act as Sweeper)
171113 Penang Bridge International
Marathon.
Achieved 19th FM at PBIM by end of Y2013, also accomplished 2 overseas trail ultra-marathon.
Achieved 19th FM at PBIM by end of Y2013, also accomplished 2 overseas trail ultra-marathon.
Adidas Sweepers Team 2013
Overseas Ultra-marathons
race in Philippines – the finishing photothon.
The
(Most) Craziest ever Year in my running journey, sixth (6th) year
run, the 2014 – Beyond
Ultra Year, I have attempted many consecutive Marathon/Ultra Marathon
within multiple weeks. Never expected that I will reach this level of madness! Truly unbelievable! Thanks
God I am capable of completing so many consecutive ultra-marathon races with
injury free. Honestly, is there any fall of pain, fatigue, tiredness & minor
injuries? Definitely yes, need learn how to overcome the adverse condition and
how to speedy recovery race after race. The most important thing is proper rest
with some nutrition from your daily meal is essential.
The achievements on race for Year 2014: Refer to 2014 UPL listed for race eventParticipated 2 local mountain challenge
events – Yam Tuan Antah Mt Datuk & Mt Bujang Melaka.
KL Towerthon achieved new PB, 18m52s Men Open, Pos22# (Since 2009-25:59 – finally broke sub19min)
Accomplished Three of Consecutive Marathon/Ultra-marathon in multiple weeks * 6 Weeks 6 Marathon/Ultra Races (六周六連馬), covered total mileage 343.66KM
Accomplished 2 Ultra Marathons within a day (一日雙超),
- 20/9 7am Craze Ultra 45km, 20/9 7pm Craze Ultra 80km in Singapore, covered total mileage 125KM.
KL Towerthon achieved new PB, 18m52s Men Open, Pos22# (Since 2009-25:59 – finally broke sub19min)
Accomplished Three of Consecutive Marathon/Ultra-marathon in multiple weeks * 6 Weeks 6 Marathon/Ultra Races (六周六連馬), covered total mileage 343.66KM
Accomplished 2 Ultra Marathons within a day (一日雙超),
- 20/9 7am Craze Ultra 45km, 20/9 7pm Craze Ultra 80km in Singapore, covered total mileage 125KM.
- 4/10 Miyamit Falls Trail Marathon and 5/10
Run United Philippines Marathon in Philippines
Accomplished 2 Marathons/Ultra in 2 days in 2
countries (两日两國两馬),
- 11/10 TNF Singapore 50km Trail, 12/10 SCKLM
Accomplished 16 laps x2.7KM of Park Marathon
(1st ever looping Marathon), distance 43.2KM.
Accomplished 12 Hours Run Road Ultramarathon
@Gunung Keriang 2.5km x 2ways x 17sets=85KM.
Accomplished SCKLM in -Ve Pace, finished at 4:25:39
although yesterday done TNF SG 50KM in 6:34:09.
Overseas Podium Achievement on 2 Ultramarathon races
Overseas Podium Achievement on 2 Ultramarathon races
*
Salomon Bangkok Ultra Trail 50KM (7.15km x 7loops), Men Open Age 30-39, 3rd Placing with trophy
* Rizal to Laguna to Quezon (R2L2Q)
Ultramarathon 87.70KM @Philippine, 3rd
Placing with trophy
Latest achievement, Half Marathon new PB at GM Klang 8 – 21Km, is finally achieved. Managed finish in Sub 1h45m by clocked in 1:44:51(New PB). Brake off my last year PB on 2013 Brook Half Marathon 1:45:59 that long attempted. And also accomplished the trail looping Ultra Marathon 56km (7km x 8 loops), the Trail In Twilight Stars Men Open 4th Placing, awards the GOLD Medal on last weekend, 20th December at Penang island.
Y2014, succesfully achieved 12x25, 25 marathons or beyond FM distance to completed in 12 months period. Estimated total race mileages accumulated in race for 2014 will be approximately 1,768KM which covered 10 Full Marathon, 15 Ultramarathon & etc. Race joint up to month of December 2014, I had accomplished 29 Full Marathons & 19 Ultra-marathons in my 6th running journey since 2009.
End of 2014 is just around the corner, and New
Year 2015 will begin soon, new chapter new mission in my running might going to
create new objective, achievement and so? Will I be going 100miles or longer
distance? is NOT sure; and NOT YET ready for that. Be honest, I still prefer
trail run more, adventure hiking, and deep forest camping much more than joining
race. I love nature, out of busy city life will always discharge my body.
Anyway, this year I have achieved many impossible (I’m Possible) things on my running journey which I never dare to think before, thanks God… I’m accomplished all these ultra races with injury free till now. Running will be part of my lifetime activity as healthy exercise. I will definitely cut down the races and be selective in coming year, due to future commitment, running is cheaper sport but still have a huge expense on registration fee, hotel accommodation and flight. Thus really need to think twice before signing up races.
Anyway, this year I have achieved many impossible (I’m Possible) things on my running journey which I never dare to think before, thanks God… I’m accomplished all these ultra races with injury free till now. Running will be part of my lifetime activity as healthy exercise. I will definitely cut down the races and be selective in coming year, due to future commitment, running is cheaper sport but still have a huge expense on registration fee, hotel accommodation and flight. Thus really need to think twice before signing up races.
Thank you those who have walked into my life,
with your valuable guidance, support, encouragement, advice and sharing yours
helping hand that made me an extraordinary person/runner. Without knowing you
all, I might not be able to reach here and won’t have today’s achievement in
running. Again, thanks all of you and our friendship will remain forever.
An inspiration note share to all:
我們這一生，要走很多條路，
有筆直坦途，有羊腸阡陌；
有繁華，也有荒涼。
無論如何，路要自己走，苦要自己吃，
任何人無法給予全部依賴。
任何人無法給予全部依賴。
沒有所謂的無路可走，即使孤獨跋涉，寂寞堅守，
只要你願意走，踩過的都是路。
只要你願意走，踩過的都是路。
你以為走不過去的，跨過去後回頭看看，也不過如此。
不回避，不退縮，未來終將到來。
不回避，不退縮，未來終將到來。
No
Matter What Comes Your Ways, Shake It Off & Move Forward.
Brought 2u by,
Real Ho Yuen Loong @ PM89 aka hOsiang.Pp
Real Ho Yuen Loong @ PM89 aka hOsiang.Pp
Real Ho Facebook @ https://www.facebook.com/realho.yuenloong
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