Race Summary of GNR 2021

It was definitely the most wonderful half marathon that I ever did so far. It was cloudy, cooling, little bit of wind at some stretch, great atmosphere with lots of spectators along the way, cheering and supporting us with performances like drums, dance, loud cheers, holding cardboards with motivational quotes and list goes on!

I am so grateful of being able to be the elite category and toe the starting line with Olympians, World Champions, National Record Holders and list goes on!

To be honest, Half Marathon is not my thing at the moment, but I always wanted to run a fast time for this course as my last attempt of this distance was on 5 years ago in Nike We Run KL 21K, whereby I DID NOT FINISH as I collapsed at about 800m before reaching the finishing line. It was due to dehydration and hypoglycemia.

I then went back to 5-10k, sharpen the speed first before attempting another HM and I got into Towerrunning sport in year 2017.

Here we go, after 5 years, while there are not many Towerrunning races, why not give the HM another try. I got confirmation for the slot 6 weeks prior to it and start the training rightaway.

I then got Coach Albert to prescribe me a 6 weeks training program rightaway and did a 5k, 1k and 200m time trial to find out where my current fitness level is.

Juggling between the Towerrunning training, HM program and traveling here and that are not that easy especially during the pandemic time. I clocked a total of about 72km + 1200 floors + 2 weight training sessions weekly for not just the HM but Germany Towerrunning Championship on 29/8.

I started off the race with quite a fast pace and slowly got back into the rhythm. Initially, I was aiming for a Sub 72 min HM (5k - 15:48 | 10k - 33:26). My previous best time was 1:23:59 in Kuching HM 2015 (5k - 17:36 | 10k - 36:42).

After 5k mark, I felt the tiredness, but I tried to still hold the pace. At 10k, until right after we make the U-turn, it was all great still, although I felt the tiredness on my legs already and it was like, half way there!

Part 2 continue in the comment section...

Just like that, another week of school holidays flew by again. Glad to have sneaked in a 20km-long cycle outing amid all the busyness, tiredness and craziness.

This year seems to be passing even quicker than last year. Soon, final year exams beckon and for Ash, it's the O-levels! How did we get here so fast??? 🥺 To all fellow parents, jiayou!!! 💪💪💪

Last night 8pm featured on Buletin TV3 @buletintv3

With the sub headline of Larian Menara and the headline of
"WAI CHING BERGELAR JUARA DI JERMAN"

Race Summary.
1. Before the race, I was so glad to be able to get into the stairs. RD said to me, are we going to see a new course record? I told him that, it's in my capacity to hit that time, I am targeting a 3:15 - 3:20 min. He then wished me all the best!

39 Floors, 714 Steps, 142 Meter Elevation Gained.

2. During the run, I started off slightly too fast than the pace I should have maintain on, which will give me the time of 3:20 min. I felt great from the start and wanted a much faster time and therefore I started to slow down after 25 floors.

3. It was really tough to hold the pace from 25 floors to 34 floors. I tried my best, using all the technique I have and trying to hang on with it.

4. When approaching the last 5 floors, I gave everything I have to run up as fast as I can. Remembering all the hard work that I have put in my training, traveled all the way from Malaysia, and wanted Malaysia to be on the top of the list as the Overall Champion, I continued to step up, withstanding both of my heavy legs and rushed to the finishing line and stopped my watch.

5. I looked at my watch while lying down gasping for air and a 3:24 appear on the screen. Hoping that it might turn out to be 3:23 at least to equal the record.

6. Then the race director told me "Wai Ching, I think you need to run again". I was so worried that something wrong with the timing chip that it didn't capture my time. Then he told me that, you are 1 second slower than the course record. 😭

7. Then I asked him, can I run for the second time, just wanted to give another try on the CR and he replied yes but it will be with traffic.

8. I went down and did some jog, warm up again and re tune my pace for this.

9. I started about 60 min after my first run. I was in control and patient. Despite the tiredness from the first run, I felt much better and being in the flow with the pace I have set. The tiredness strike me in the last 10 floors and I tried my best to maintain and sprint the last 3 floors and the time turn out to be 3:26.5 min.
..

1日の疲れをリセット出来る
簡単なヨガをやってみました（＾ω＾）
寝る前にやるとスッキリしていいですよ💕

You can reset the tiredness of one day
I tried to do a simple yoga （＾ω＾）
It is good to be refreshing before going to bed💕

你可以重置一天的疲倦
我试图做一个简单的瑜伽（＾ω＾）
在上床睡觉前刷新是美好的💕

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我一个人住在日本♡订阅频道感谢您的高度评价。


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前回の動画を観て、皆さんから沢山のリクエストをいただいた脚痩せ企画！

実際に私が脚痩せした時と同じ順番で同じ内容で撮影してみました！

高校生ぐらいから下半身が太いのが悩みで
何をやっても痩せなかった私の脚。
今年の1月からフォームローラーで脚のほぐしを毎日行い、3月頃には今まで履けなかったデニムが履けるように！

筋膜リリースで期待できる主な効果は冷え性、浮腫み、疲れ、老廃物、代謝アップなどなど
そして下半身痩せには、私は自身をもってフォームローラーでの筋膜リリースをオススメします！

初めての方は激痛覚悟で行って下さい（笑）
まずは3日、1週間と…続けていくうちに痛くなくなり、その頃には結果もついてくるはず！！
始めから頑張りすぎず無理は禁物です！

動画でやってみた感想ぜひぜひ、教えてね♡

〜　See below for the English version.　〜

Hi friends,
This time, I tried my first English subtitles.
The content is a training video of lower body thinning.

I'm worried that my lower body is thick since I was a high school student.
My legs didn't lose weight no matter what I did.
From January of this year, I will loosen my legs with a foam roller every day so that I can wear denim that I could not wear until around March!


The main effects that can be expected from fascia release are poor circulation, swelling, tiredness, waste products, metabolism up, etc.
And for lower body thinning, I recommend myself to release the fascia with a foam roller!


If you are new to this, please be prepared for severe pain.
First of all, 3 days, 1 week ... As you continue, it will not hurt, and by that time the results should come!
Don't try too hard from the beginning!

Please tell us your impressions of the video ♡


−１４kgダイエットの秘密・食事術などは是非こちらの動画も観てみてね！
↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓


【60→46kg】14kg痩せた私がやめた10の事【食べて痩せる】
https://www.youtube.com/watch?v=2jaokJrNjZo&t=14s


【60→46kg】14kg痩せた私が行った10の事【食べて痩せる】
https://www.youtube.com/watch?v=YW627rrOdl8&t=28s


【-14kg5年キープ】食べても太らない1日の食事・ダイエットレシピ全部見せます【Diet Vlog】
https://www.youtube.com/watch?v=-FkFCTfUD_M&t=68s


【−14kg】辛くない！しっかり食べて確実に痩せる1日の減量ご飯【ダイエットVlog#3】
https://www.youtube.com/watch?v=UD-WNuft-LY&t=29s




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00:00 オープニング
01:09 下半身ほぐし
13:01 エンディング


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#フォームローラー#ダイエット#筋膜リリース

皆さん、見てくれてありがとう（●＾o＾●）

コロナでの自粛期間を経て、温泉に癒やされに行ってきました。
しかもみみなが夢であったバラ風呂
バッチリ癒やされたみたいです。

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Subscribe & please rate highly ☆

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その名も【うみみみな 日常 スタンプ】
日常で使える32種類のスタンプ！！！
使い倒してください★
下記のURLをクリックすると販売ページに飛びます！
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皆さん、みみなスタンプよろしくおねがいしますm(_ _)m


☆みみなのオススメ動画☆

■服作りシリーズ■
◇服作り第一弾◇
綿菓子を使って食べられる洋服を作ってみた！【綿菓子コスプレ】
Cotton candy clothes eat Make it
↓
https://www.youtube.com/watch?v=0nHNcQmXh9w

◇服作り第二弾◇
巨大スライムで洋服作り！材料３つで失敗しない簡単スライムの作り方【スライムコスプレ】
Making clothes with huge slime
↓
https://www.youtube.com/watch?v=-3ZiVBe2A_s

◇服作り第三弾◇
クッキーと生クリームで洋服作り！お菓子の家が作れる技公開！
Make clothes with Candy clothes! 【クッキーコスプレ】
↓
https://youtu.be/1PQ8ZlV4X80

◇服作り第四段◇
レゴ ブロックで服作り！のはずが想像を遥かに超えた作品ができてしまった Make clothes with Lego! I made more clothes than I expected.
↓
https://youtu.be/iaRT7iQjgFM


■女性必見　美容、健康系■
◇全身美白パックで日焼け肌はどこまで白肌になるのか！？
Fair whitening white skin whole body pack
↓
https://www.youtube.com/watch?v=1nmMTz5fifU

◇バストアップ（育乳） 筋トレーニング ！！Bustup muscle training
↓
https://www.youtube.com/watch?v=NR-iNtkMry4

◇着圧ストッキングと加圧トレーニングマシーンでどこまで脚痩せするか検証！How to make your legs thinner
↓
https://www.youtube.com/watch?v=EIPhuLKRAgo

◇【女性必見】くびれマッサージ1000回でどれだけくびれるのか検証
Neck massage verification Making
↓
https://www.youtube.com/watch?v=lL36L1VR6YQ

◇精力剤飲んだ効果を数値化したら凄かった！自律神経測定で活動力upした!!【FLIR ONE】
↓
https://www.youtube.com/watch?v=tBYQK-fVJWc

◇激痛！効果抜群！健康足つぼマッサージで大絶叫
Severe pain foot pot
↓
https://www.youtube.com/watch?v=6bZroUGnKO8

◇【効果絶大】10分で鼻詰まり!蓄膿症!花粉症!鼻炎解消!驚きの効果!
Secondary nasal inflammation improvement
↓
https://www.youtube.com/watch?v=KcJPo3EwMI8&t=2s

■質問コーナー■
◇〇ッチは週何回? 年齢は? 皆の質問に何でも応えます。
Question corner
↓
https://www.youtube.com/watch?v=Gq5tyMHdwPc&t=189s




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Following, I hope so★★

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