Before Total Immersion: Video Analysis Workshop of Some Lady Trying to Swim

Hi everyone! As promised, here are the highly anticipated - and extremely embarassing (thank heavens it's not me!) - video and selected photos of the Total Immersion Video Analysis Workshop held on Day 1 of the inaugural TI Freestyle Course in Kuala Lumpur last week.

First things first
The subject in the photos and video IS NOT ME! For your information, I am an awesome swimmer, and in fact I am so amazing that I can swim 750 m and even 1.5 km (See evidence HERE and HERE). It's obvious the lady swimmi... no, make that *trying* to swim in the vids here is moving a lot but going nowhere. No way she will last even 25 m. Now that this important fact has been established, let's start tearing into her stroke style :D

Underwater screenshots of video of some lady trying to swim.

Desaru Triathlon 2011: Hotels, Resorts, Where to Stay?

Obviously the best place to stay would be the Lotus Desaru Beach Resort because it is the official hotel / venue for the Desaru Pengerang Long Distance Triathlon 24 - 25 September 2011. That saves travelling time and avoids the hassle of finding parking on race day, when there are more important things to think about, e.g., 'how to swim in a washing machine?' and 'did I update my will?'
IMPORTANT: when booking at Lotus, make sure you ask for the special rates /package for triathletes / the triathlon. These are: 
3 Bedroom Apartment Suite (max 6 pax) : RM650.00 nett per night
2 Bedroom Apartment Suite (max 4 pax) : RM430.00 nett per night
1 Bedroom Apartment Suite (max 2 pax) : RM250.00 nett per night

Rates include daily buffet breakfast and welcome drink, PLUS free Water Park Entrance so it's a great deal for triathletes and supporters. (For Lotus address, reservation number, T&C, click HERE.)
If you don't ask for the special rates, you'll be quoted an expensive rate of RM430 (full board) or RM394 (breakfast only) for a 1 bedroom apt. Although the RM430 comes with all meals, I'd rather drive 30 minutes to Sg Rengit to chow down on seafood!

Other good options 10 minutes from the race venue transition are:

• Pulai Desaru Beach Resort (also '4 star', and quieter). It's $198++ (government servant rate yay!) or $330++ (standard rate) for 1 room if you call in (07-822 2222). Online rate is $240++ per night at Agoda (limited time only - thanks for the tip Cyn!)
• Desaru Penawar Inn, a brand spanking new budget hotel just 2 km from Lotus. (Call En Shamsudin at 019-7190102. If you can't reach him, try the head office 07-8221964). Weekend rates start at $98++ (single), $108++ (twin sharing or queen), $158++ (queen + single). Includes breakfast. Non-smoking. This hotel is managed by Koperasi Pelaburan Kejora and you would be banking into Bank Islam account number 01135010000404. Thanks Tajudin M. for the info. It's GOLD! 

If you're desperate (and brave), you could try Desaru Damai Beach Resort, a 1 star budget dig, that has received shockingly bad reviews on Tripadvisor (read reviews here).
NOTE: Desaru Golden Beach Hotel, a previous race venue, is CLOSED for renovations until 2014 (I just spoke with them)

I booked Pulai Desaru at the government rate for 23-25 September and was told that I can cancel a week before with no penalty. Then I decided to cancel Pulai and have booked with Penawar Inn so I can splurge more on seafood!  I may wait till Sept 5 to register for the triathlon (that's the last day to sign up or max 900 participants). For more info and to register for the Desaru Tri, visit Triathlon Malaysia. 


Check back once in a while as I will be updating this post with new hotels!

See you at Desaru!


A click on any ad below this post will put a few cents in my pocket, from the advertisers. Thanks for supporting my blog!


xo Gracie

Total Immersion Has Come to Malaysia!

Summary of Post

My experience with the Total Immersion (TI) Freestyle Mastery Level 1 three day course at the National Aquatic Center, Bukit Jalil. Day-by-day brief of what we did, and how my swimming has been totally transformed. Links to the detailed daily stuff, including video analysis of my swimming. Tips on how to improve your own swim and links to free TI resources. And... a $25 discount when you sign up for TI Level 1 in Malaysia! (Just say Grace sent you). TI is for swimmers at any level. The only requirement is that you can swim 25 m freestyle (i.e., forward crawl / front crawl). It is especially helpful for triathletes because it improves stroke efficiency by at least 20 %, thus conserving energy for the bike and run legs.

Dead Man’s Float Cannot Die One

I learnt to survive water and even enjoy it at an early age. My dad brought us kids to the public pool every week and early taught us the “dead man’s float” and drown-proofing (but I’m still afraid of drowning!). I always thought of swimming as tiring and thought if I increased my fitness through swimming lots of laps, I would tire less easily. I learnt to relax more in the water and recently completed Sprint and Olympic distance swims without feeling too tired at the end (read race reports for PD Triathlon Sprint Distance and Olympic Distance, and about an EPIC swim). However, my mindset was that swimming is a ‘good workout’ for my arms, legs and whole body – I need to reach and pull with my arms, kick to propel myself forward, etc. TI has totally changed the way I approach swimming.

What is Total Immersion?

Port Dickson International Triathlon 2011 Race Report Olympic Distance

The Olympic Distance Event of the Port Dickson International Triathlon took place on 24 July 2011 at the Avillion Admiral Cove. This year – the 10^th year this event has been held – a record number of 1450 folks from 36 nations took part. I did the Sprint Distance the day before (Sprint race report here) and stayed back to cheer on friends and racers. Also I’m just a 'kay poh', and wanted to see if the PDIT lived up to its reputation as one of the best organized, most well-attended, and bestest, funnest triathlons in Malaysia! It does!

All photos in this post by Tey Eng Tiong. Thanks Tey! And a big shout out to Paul for helping fix parts of this post! Thanks Paul!

GO! Hong Kong's top triathlete Lee Chi Wo leads the men's 30-39 wave
while also making a fashion statement in his neon pink swim cap.

Ramping up the competitive field were a bunch of elite triathletes who had flown in from Hong Kong, Macau, Australia and the Philippines. There were 50 mixed-relay teams and 53 all male relay teams. Together with the almost 700 individual age groupers, standing on the beach that morning were over 800 people ready (or not!) to launch themselves into the Straits of Melaka for the 1.5 km swim. 

Among the youngest was Salman Ali Shariati, who at 11 years of age had already earned the title of Double Iron-Man (8 km swim, 340 km bike, 84 km run). Now at 14, he would be up against the 16-29 age-groupers. The youngest was Yeong Yik San, 11 years old, who hails from a family of triathletes (pic below). The oldest was 74 year old 15-time Ironman finisher Yee Sze Mun. Also incredibly inspiring to see at the start line was the one-armed Mohd Sabki, out to prove that disability is no barrier to participating in this endurance event (pic below). Then there were the age-groupers - the bulk of the participants - a colorful mix of first timers, veterans and people who come back every year to PD to meet friends, maybe improve on a PB, or just have fun and finish!

Putrajaya Night Marathon 2011 Make a Change Promo Video Shoot $6000 Cash Prize

Just a quickie before I get back to work. Anand and Akmal of Hooha Asia interviewed me against the gorgeous backdrop of the Kepong Botanical Gardens during lunch just now. This was for a promo video that will be now up at the Hooha Asia website for the Putrajaya Night Marathon (PJNM). View promo video HERE.

In a nutshell, if you know someone who is in need, and for whom $6000 would make a difference in their life, and you are going run 10 km, 21 km or 42 km at the PJNM, you are eligible to participate in this 'reality' competition where you submit a 90 sec to 2 minute video that states who you are, why your friend should be given that $6000, and what change it will bring to their life. The public will vote on the best video and decide who gets the prize. 

I will be doing this for my bestie, who has to remain anonymous for now. I first met her when I was hospitalised at 24 years of age, for my own mystery illness. She was a patient too. My age. We hit it off. She has lupus (SLE) and I have a more rare autoimmune illness (Henoch Schonlein Purpura). For both, doctors don't know the causes. There is no known cure. In lupus, the body attacks itself, in some victims it is the skin, or kidneys, in others the joints, and for my friend, it is her skin, joints and her brain. Life expectancy ain't great. A few of my friends that I got to know while warded in hospital have already passed away. Too young to die....

Trying to Run Away from Myself

Summary of Post

My first 10 km! Also my first 10K in Vibrams! Also my first 10K with kidneys on strike! Could be a depressing post, don’t know yet. You have been warned!

Gracie's Komodosport Vibram Five Fingers.
Best bday pressie ever! Thanks hubs!

Post Port Dickson Triathlon Sprint – Onward Ho!!! Not…

Right on the back of my first tri (wonderful, perfect, dream tri for this tri virgin hehe), and completing my first 1.5 km open water swim with Cynthia (Olympic Distance phwoaarrrr *happy*), I was on top of the world! Best of all, my kidneys were behaving nicely, and fingers crossed I set my sights on a Half-Ironman at Desaru International Triathlon September 24 & 25. I forked out US$30 for 6 months membership at BeginnerTriathlete.com, for access to their great training plans. I was a member 2 years ago before being sidelined by illness, so I know they are good. I figured if I am not ready for Half-Ironman closer to the registration deadline, I’ll just do the Sprint instead :).

Then, I got Food Poisoning. (Note to self: AVOID Jusco Aeon Sushi King!) Day Two of Food Poisoning, kidneys started to leak protein and blood in trace amounts. Day Three, food poisoning symptoms less, but too late, proteinuria already serious (3+). By that time I already upped my meds – those hated corticosteroids (e.g prednisone, but I use hydrocortisone). Today is Day Five, massive proteinuria. I can just hope it will come back down in the next few days. I don’t want to get any weaker. I can't afford to get any weaker! Please meds, please work!

Anyway, yesterday I managed to complete my Bronze Medallion life saving certification at the Titiwangsa Golf Club. Today my training plan called for a 1 hour easy run. Usually, when I am relapsing like this, I don’t exercise much (re: 'Exercising with illness: Can?'). At the most, I get on my Orbitrac for 10 minutes and just move a bit.

Today was different.

Today I felt really frustrated. I’m sick of being sick. I’m fed up of ‘babying’ this body. So today, I tried a different strategy. I love running. I was desperate to run. So I did.

The Run

Life Saving Society Bronze Medallion in 1 Hour Course?

What? One hour can get Bronze Medallion?

After I accompanied Cynthia on her first 1.5 km open water swim at Port Dickson last Sunday, and following Raymond’s suggestion, I called up the Life Saving Society Malaysia today and was referred to an instructor who could certify me for the Bronze Medallion. Cost RM250. After work today, I drove to the Titiwangsa Golf Club, quick introductions with Azahari, a tall bear of a man, and right down to da business.

This was da business:

• A test 50 m just to see if I could swim.
• 300 m (which I did in forward crawl). Must be under 9 min. Pass!
• 100 m in breast stroke.  
• 50 m on my back, doing the frog (breast stroke) kick
• 50 m as above, this time holding a kickboard in front of me.
• 100 m on my side, one hand in front, and the other hand at back, holding the kickboard.
• 50 m towing him while he relaxed on his back, his head and hands on the kickboard. Best nyer dia tu.

Port Dickson Triathlon 1.5 km Open Water Swim: Taming the Fear

Dedication

This post is dedicated to Cynthia Gan, who on 24 July 2011, against crazy odds, overcame her paralyzing phobia of swimming out to the deep unknown, and swam her first 1.5 km open water swim at the Port Dickson International Triathlon 2011. She went on to complete the bike and run and finished the triathlon (her first of what will be many) that day.

Summary of Post

I wrote this post for three reasons. As a written record of Cynthia’s first Olympic distance open water swim, as I remembered it, and corroborating with Misni and Lina’s account (they were on the beach). For Kash, because I know you wanted to be there in person for Cyn but could not. And also as an encouragement for those of you who are struggling with the fear of swimming in open water (sea/lake).

A Bit of Background

I first got to know Cynthia at the Hoohathlon 2011, a first mini-tri for us both. She was already an accomplished ultra-runner, but had floundered on the 150 m swim leg of the Hoohathlon. She had only learnt how to swim not long ago, and her water confidence was poor. I didn’t realize how terrified she was of deep water until the PD tri clinic, where together with Kash, we tried to encourage her to jump into the water off the jetty. She did get up the courage to dip her feet into the water, but no further. She did swim in the shallower water along the beach that day, but could not go deep.

That was the day I ‘adopted’ Cyn – I have three younger sisters whom I love to bits and you just gotta love this girl; also, seeing the fear written all over her face struck a chord in me because I myself am afraid of the water (I’m afraid of drowning, and although I love swimming, that fear has never really left). I was concerned because the PD Tri was only 2 weeks away. This girl had run 100 km – proof of her tenacity and mental strength. I know lots of people would think she wouldn’t have a problem overcoming any fear at all, but I understood that this Fear of Deep Water is a whole new other kinda monster.

Port Dickson International Triathlon Sprint Race Report Result 2011 – A Perfect First Tri

Dedication

I would like to dedicate this post to good folk who suffer from Lupus (SLE, a chronic autoimmune illness), who face everyday the challenges related to their illness, and who continue to be productive and positive. They are among the unsung heroes in our world. For those of you who cannot run, this run was for you. 

Summary of Post

What coulda gone wrong didn’t go wrong. Everything that coulda went right, went right. Result: The most wonderful, perfect, first triathlon for yours truly.

Pre-Race

I went into this event with some worries because I was quite weakened from a relapse of my autoimmune disease two weeks prior. While I knew I would at least be able to stand at the start line on race day, I wasn’t sure if I could finish. I promised myself that I would be a responsible racer, and first, do no harm. I made peace with coming in last. I would savour every minute of this event.

A first triathlon – you only get one first time. I’m glad my Ma was there to share this experience (my support team & photog, thanks Ma!). 

What coulda gone wrong? Well, a gazillion different things from:

• ‘annoying’ e.g. forgot bicycle, to..
• ‘embarrassing’ e.g. faint and taken away in ambulance,

Gracie vs Dean Karnazes

Gracie

Dean

Now before you say who is this ‘Gracie’ and who does she think she is hah?, trying to compare herself with Dean Karnazes The Ultramarathon Demi-God, let me tell you, Dean and I actually share quite a few things in common. Here are some similarities between Dean and I.