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There are various talk on Sex Education to be introduced at schools. There are an equivalent number of those that objected as well as those in favour of sex education. This reminded me of a 'forward' email that was sent to me a year ago on Sex Education and how to approach sex when confronted by the underage. So I browsed through the 8,386 emails in my inbox and found it. Some of you may have received the same email but I thought it was hilarious.

Approached sex education from the best!!! learn from PHUA CHU KANG aka PCK... Click here if you dont know or never heard of him. I hope after this, everybody are clear what SEX is about...

Chu Kang ( PCK ) explaining sex to Chu Beng's son, Aloysius .........

Aloy : Why is making love so enjoyable ? 

PCK : Aiyah, ah boy, enjolable becaws, same like when you dig your nose with your finger mah !

Aloy : Do you think women enjoy sex more than men ? 

PCK : Of course woman lah ! When you dig dig your nose, your nose feel better than your finger, right ?

Aloy : Why do women hate it when they get raped ?

PCK : Ai-yah ! Say, you walk along the load (road), den someone come over and dig your nose, you like or not ? Ehhh ? Don't pray pray ah ! 

Aloy : Why is it a woman cannot have sex when she is having her menses? 

PCK : Oy !! If your nose bleeding, you still go and dig meh?? Siow ah ! Use your blain (brain), use your blainnn ..........
Aloy : Why is it most men don't like wearing condoms when they are making love ?

PCK : Ehhhh, when you dig your nose ah, you like to dig with a glove on your finger or not ? Not the same shiok feeling mah. Corlight (correct) or not?

Aloy : Why is making love carried out in private ?

PCK : Ah boyyyyy, use your blain, use your blainnnnn.... you go and dig your nose in flont of your whole class izit ?? Stupid lah!!

Aloy : Wah ...... Uncle Chu Kang, you are very good. 

PCK : Aiyah ...... ," Best in Singapore , JB, some say Batam, and now, the whole world!"  
also ah!!! 



29 APRIL 2010. The first Monday is always the BENCHMARK ASSESSMENT at the OBC and today was my SIXTH ASSESSMENT having missed the first assessment in October when I joined the OBC half way through.

For details on what we do during the Benchmark Assessment (BA) see: (BA1BA2, BA2, BA3).

After a few good & dry field during the last few benchmark assessment, the field yesterday was all flooded and muddy that probably had affected our timing but it is worth noting the drastic improvement by one of our super duper Delta SANDY ROBERT.

When Sandy first joined the OBC in February 2010, her circuit timing was 9:37 and her 1 mile run was 8:52. Sandy's timing improved on the second month and she clocked 8:52 on the first circuit and 8:31 for the 1 mile run. Yesterday, even with a flooded and muddy field, Sandy broke her own record and clocked 8:26 on the first circuit and 7:30 for the 1 mile run.

Sandy Robert, aged 52 from Wales, United Kingdom had participated twice in Detroit marathons, USA, twice in London marathon and once at the Snowdonia Marathon... in total 5 full 42km marathons and her best marathon timing was 4:08:20 in Detroit, USA in 2006.

To be strong and maintain a continuous improvement, we have to be a little bit mad and crazy... like Sandy. The OBC three times a week training is only 1/3 of Sandy's full training. Sandy will swim for 20 minutes and run for another 45 minutes after OBC's Monday session. On Tuesday, Sandy's fix routine was a 45 minutes run and a 20 minutes swim. Every Wednesday after the OBC, Sandy goes to the gym in the morning for 1 hour and aquafit for another 1 hour in the evening. Thursdays are Sandy's running day. Sandy will run from Bangsar to Pudu for a total of 90 minutes and on Friday, after the OBC, Sandy continues with Aquafit for another 1 hour. Saturdays are Sandy's long distance run in preparation for the Standard Chartered Kuala Lumpur Marathon.

When I grow old........ I want to be just like Sandy.

During this Benchmark Assessment too, Chun Chia Kai SSJ broke KL Alpha's best record for the circuit assessment timing that was initially held by Kenny Smith. Kenny Smith's best time was 7:59 for the circuit assessment. Chun SSJ manage to complete the circuit assessment in 7:45. Chun SSJ also hold the best record for the 1 mile run timing in January 2010 having completed in 6:51 for 1 mile run (1.6km). Chun cycle, run and swim on non-OBC days in preparation for the Athen marathon in October 2010 and the Ironman triathlon next year.

When I am younger... which I will be on every birthday, I want to be just like Chun.

Dr Malek Aziz age 58, is the most senior recruit at the OBC. Although the most senior, Dr Malek Aziz's benchmark timing also put me and others to shame. Dr Malek recorded 8:28 for his circuit timing and 9:50 for the 1 mile run. Over and above the OBC training, Dr Malek Aziz engaged a personal trainer and worked out at the gym on non-OBC days three times a week.

These three personalities have one common similarities........... they are passionate and they did not just ACE all the TRAINING at the OBC.......... but they workout on non-OBC days too.

My best timing for the circuit was in February 2010 with 8:55 but my latest timing for the circuit was 9:27. My best time for the 1 mile run was 9:03 but I did not run the 1 mile assessment during the latest assessment... Shame on me!!!! ...but I was saving my knee for the next race in April.

For more details on the timing, click here or simply click on the OBC logo at the left collumn of this blog for future reference.

Until next assessment........... Stay tune



Due to some 'take for granted' habit, we missed the Energizer Night race registration and a week before the race, we sent out an SOS cry on Facebook for anyone who registered but chicken-ed out from running... sort of seek blackmarket bib-registration.

The SOS was heard by Cynthia Gan SSJ, Shobha Bala & my cousin Oyin Nazlin. Cynthia Gan SSJ exhausted all effort but could not get us a bib (thanks Cyinthia SSJ for the effort) but both Shobha Bala and Oyin Nazlin managed to get me a 10km and 21km bibs (2 bibs).

I now have the option to either be Edgar Gwilliam Phang for a 10km run (M12252) or Shahrizan running 21km (H8309).

I do not know them both... but I am grateful that they both Chickened-Out last minute and gave me this opportunity to run my third race this year. I have another 9 races to complete and achieve my 2010 new year resolution.

I am so tempted to run the 21km... but the little voices from Dr Aston Ngai Seng Huey, my physio that asked me to reduced the mileage and only attempt a maximum 10km run in any races, kept playing in my head.

The registration came with a gorgeous white running Vest which I was suppose to received together with the BIB but Shahrizan decided to keep the vest and sold me the running bib for RM15 instead. Edgar on the other hand, gave me the vest but its a size LARGE.

After much deliberation juggling between desire and practical, I brought both bibs to the Multimedia University where the Energizer Night race will be held... still indecisive. It was very difficult to give-in to desire....

We were lost and late at Cyberjaya... the road/path that was suppose to bring us into Cyberjaya was closed and did not know how else to get into Cyberjaya.. we drove and arrived at Putrajaya instead.

Somehow, after almost 45 minutes of getting lost, the landmark Dell was infront of us (didnt know how we got there) and we arrived at Car Park 1 at 7:30pm where we waited for the shuttle-bus to the Multimedia University.

The reporting time for 21km was at 7:30pm and start-time at 8pm. The reporting time for 10km run was at 8:30pm and start time at 9:00pm.

"10km!!! I'll do the 10km for this night race..." I finally decided and told Nawal. Damn it was a hard decision to make. We took the shuttle bus and arrived at the starting point inside the Multimedia University at 7:45pm and was instructed to collect a gorgeous Head-Light.

The event was very lively. There were Kompang group, Chinese drummers as well as a concert but we arrived late to actually browse through all the pre-prepared agenda.

The Energizer Night Marathon was the first 'run-in-the-dark-with-head-light' race. The street lights were switched off for about 2km especially for this... sort of powered by ENERGIZER BATTERY!!! which was unique and One-of-a Kind. I love that concept. The scenic at the flag-off was beautiful... so dark and so full of lights.

The Starting Point for Flag-off

Everybody gathered with their Head lights on waiting for the flag-off..

Stupendous view.. reminds me of the younger days partying in-an open air disco (picture taken with my Blackberry 9700 handphone)

On Your Mark, Get set... 3...2...1.... GO!!!! 
The race began..

The race was flagged-off... I played my iPod tuning to a collection of HINDUSTAN SONG.. This hindustan song was ciplak-ed from the Hindustan dance class at the Fitness First gym... 4 years ago? It was my signature collection for a 10km run. I did not understand a thing what it says... but the first lyric of the first song sounded something like this.... "Daya daya dayya dei (3x), hashekamiri ne ne tuche tia kia dei...." or something like that... but I luuurve the tempo which is not so fast and not so slow for my running-stride to follow.

We ran for approximately 2 km without any street lights... and powered only by Energizer battery Head lights. After 2km, the street lights were back..........

We reach the first water station as I was listening to another Hindi song that goes something like this..."Naader.. naader.. nanna na nanna na nader.. nader nader... nanna der nanna der nanna der na na dir (2x).. badso dami kami ka... bad so dami kami ka badeso.. nitta he kosahe barish kabosahe bo kosahe kosahe barish....... Does that make sense.. Dont ask me what it means or what was the title.. I havent a clue. but really syiok la this song...

As I hydrate myself with 3 cups of water, I turned  and spotted... VINOD KUMAR... Shobha's darling kiasu husband.

Even the Tong Sampah aka dustbin was powered by the Energizer... A real high-budget and good marketing event!!

There were many water-stations but the marathoners complained the water supplies ran out towards the end.... 

Half way through the run, there were fire brigade pouring water to cool us down...!!! EXCELLENT! I love it...

Thank you Mr Fireman... and big thumbs up to the organiser.. I took a short shower... I mean.. I really took a shower.. without the shampoo and soap. Running at night was very hot and dry..... but I did not mind it at all as long as there is no sun.

Spotted YAHYA UZIR!!! A friend I've known for more than 10 years. Yahya is the Senior Manager at Proton Edar and is a Virgin runner. The Energizer race was Yahya Uzir's first 10km run and I hope he will continue running. Bro.. the next race is the Orange 10km Run on 25 April 2010.. I hope to see you there!

p/s- I did not know running can effect the nose.. I usually wear plaster on my knee... 


Viki is from Bootcamp PJ Bravo.. Thank you for introducing yourself Viki. Vicky Lim is the sister to LIZI LIM.. an old friend (almost long lost) from the Fitness First. Lizi Lim and her husband Hin Tong Loong was our training buddies at the gym. Lizi is now pregnant and is due for delivery in... 2 weeks!!! GAWD this women is damn kiasu.. Lizi, you should stay home and not night-outing at marathons. Viki, her husband, Hin Tong and Lizi were all running tonight. Hin Tong Loong... is a many many many times Ironman finisher!! His insane training includes running and cycling under the hottest sun in the afternoon which he did invite me.. Err with failure.. I HATE THE SUN!! Hin Tong is indeed an inspiration to many... super duper fit and fast!!

1 km before the finishing line....... there were CHEER LEADERS!!! SCREAMING GO GO GO GO!!!

I sprinted the last 1km as I listen to the Hindustan song that went something like this........ its a mixture english and hindustan.. "Dr Love cajust come running cant you see that I am in pain.. Babu.. Mira babuje chabila meh tuna jumi... haa mira balmaharam maramila meh tunajumi... (something like that)... and crossed the finishing line in...... cant really remember the exact time but i think around 1 hour 16 minutes.. I waited by the finishing line for others to arrived but felt too thirsty and left to the Goodie bag counter. It was a half an hour queue before I could collect the finisher medal and some goodies. If there is any 'Slack' in the race tonight, it must be the GOODIE BAG COUNTER.. There were a few kilometer of queue and there was only one-'Checker-er' (dont bother looking-up for the word in dictionary) at the entrance of the goodie bag counter. 

The half an hour of queue & wait was worth it.. no wonder the Checker-er was guarding the goodie bag so tight..  Inside the goodie bag there were....

FINISHER MEDAL!!!!!!!!!! YAY!!!!

After collecting the goodie bag, I went back to wait for others at the finishing line and met Vinod Kumar queuing for his finisher medal and goodie bag but forgotten to take his picture. On the way back to finishing line, spotted Kok Pooi Hoe, my cycling group many years back. Pooi Hoe nickednamed 'melayu' with his more melayu look than me was in our group when we cycle all the way from PJ to Port Dickson. It was one of our craziest endeavor.

As I walked to the finishing line to wait for Nawal Aini and others, spotted Chun Chia Kai SSJ whom completed his 21km run in 2 hours and 4 minutes. That was damn fast but this super duper Bootcamp KL ALpha Delta was still disappointed. He had a bet with us, if he completed the 21km run sub-2 hours, LC Sarah Stone will do 40 Grunts but if he fail, he must performed 40 grunts on Monday.......... So Congratulation LC Sarah Stone. You won the bet!!!

SPOTTED too.. my old friend Micheal Lee, a property agent at Kinrara, Puchong whom was there with his whole family to support his wife... bib number P14662.

Spotted as well........ my old school mate from BBBSS.. RIZAL....

This was his first 10km run....

Congratulatoin Rizal.. I hope to see you in more races.

As I wait for Nawal Aini, Spotted Hin Tong Loong, his almost-explode wife Lizi Lim, Lizi's sister Viki Lim from PJ Bravo.

Also SPOTTED and posed with Irwan Anuar, Kenny Smith, Michelle Smith, Marcus Jau Chan from the Bootcamp KL Alpha. Both KENNY & MICHELLE SMITH completed their 21km race together in 2 hours 24 Minutes. Irwan Anuar completed his 21km in 2 hours 23 minutes. Marcus completed his 10km in 54 minutes.

Spotted Ili Liyana Baharon who was late at the race and ran with her changing luggage. Ili completed her run in 1 hour 30 minutes.. Well Done Ili!!!

A shortwhile later........ SPOTTED Shobha Bala, Nawal Aini Zulkifli and Peggy Hoegh whom together-gether completed the race in 2 hours 36 minutes. Peggy flew all the way from Singapore but had to abandon race due to her knee-problem and passed her 21km BIB to Aisan Lim whom ran and completed her race in 2 hours 4 5minutes. I did not meet Aisan Lim.

Before leaving back home, we met Benny, Victor and Shane from PJ Alpha... 

Thank you Victor for stopping by and said Hi.. I hope to see you at the March Bootcamp Graduation brunch. 

We quickly left back home to empty our bladder. The Queue to the 'little-room' was too long and I already 'hydrated' the surrounding trees a few times... errr okaay too much information.

The overall race was good.. but there were a few comments from some runners that can be taken positively to improve future event. The top priority.. was the water station that ran out of water!!! Somehow, this is a recurring problem everytime the Pacesetter club became the Organiser. It is very important to ensure sufficient water supply at every water station. The distance from the finishing-line to the nearest water counter was also too far...

The inaccurate mileage marker!! Most new runners pace and preserve their energy according to the mileage ran. With an inaccurate mileage marker, runners may burned-out when the distance was further than marked. The marshall too had mis-informed runners by screaming 3km to finishing line when it was actually more than 5km to the finishing end.

The confusing Starting and finishing point!!! The finishing line was over-crowded by people that the runners could not sprint to the end. The lane to cross the finishing end was also too narrow with only a few lanes causing bad traffic and  runners had to walk and queue instead to cross the finishing line..

Last but not least, the goodie-bag claim counter should be attended-to by more marshals. The queue was too long and alot of time wasted just to collect the goodie-bag.

These were minor hick-ups that can be easily improved. I look forward to more ENERGIZER RACES.

Until next time.......... Stay tune...

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