Gelanggang kuda menjadi saksi

Tarikh: 26Nov2009
Race: New Balance 5km Run
Tempat: Selangor Turf Club, Mines.

Time: 6.30pm

Jarak:5km
MaxHR:100%
AveHR:100%
Time:
Position:

Kali ini ku terpanggil untuk memberi sedikit gambaran sebelum perlumbaan pada petang ini. Petang ini mungkin akan menjadi perlubaan terhebat sebelum 2009 menutup tirai. Aksi perlumbaan menjadi panas kerana terdapat elemen cabar-mencabar antara aku dan bro. F itu adalah asam garam.

Kelebihan semestinya berpihak kepada beliau berdasarkan pengalaman yang dimiliki, latihan yang cukup serta aksi yang konsisten sepanjang tahun.

Aku sebagai watak jahat hanya berbekalkan harapan dan pengalaman di Dukethon minggu lepas sekiranya memenangi perlumbaan. Untuk panduan, pace yang akan ku gunakan adalah:- 1km@4.00min maintain hingga km 4.

Stategy yang akan ku gunakan ialah dengan berada rapat di sisi beliau sehingga km 4 sebelum diikuti aksi (kicking) tarik-menarik sehingga ke garisan penamat itu pun kalau ada yang mampu bertahan.

“Kalah dah tentu menang belum tau” kata orang kedah. Sehebat manapun seseorang athelete, dalam perlumbaan macam-macam boleh jadi, kalau kome tak percaya tanya En Arul thevar apa yang terjadi pada beliau minggu lepas? dia ada jawapannya.

Antara aku dan dia

" hallo ...obama", aku sejum jer bila seorang student arab menyapaku di dalam lif semalam.

Jangan woo....seram bulu rome teman dibuatnye....

Ranjan Das Passed Away on Wednesday, 21-October-2009
SAP India CEO Ranjan Das Dies After Gym Workout
Ranjan Das, CEO and MD of SAP Indian subcontinent
died after a massive cardiac arrest in Mumbai on Wednesday.
One of the youngest CEOs, he was 42

What killed Ranjan Das and Lessons for Corporate India

A month ago, many of us heard about the sad demise of Ranjan Das from Bandra, Mumbai. Ranjan, just 42 years of age, was the CEO of SAP-Indian Subcontinent, the youngest CEO of an MNC in India. He was very active in sports, was a fitness freak and a marathon runner. It was common to see him run on Bandra's Carter Road. Just after Diwali, on 21st Oct, he returned home from his gym after a workout, collapsed with a massive heart attack and died. He is survived by his wife and two very young kids.

It was certainly a wake-up call for corporate India. However, it was even more disastrous for runners amongst us. Since Ranjan was an avid marathoner ( in Feb 09, he ran Chennai Marathon at the same time some of us were running Pondicherry Marathon 180 km away ), the question came as to why an exceptionally active, athletic person succumb to heart attack at 42 years of age.

Was it the stress?

A couple of you called me asking about the reasons. While Ranjan had mentioned that he faced a lot of stress, that is a common element in most of our lives. We used to think that by being fit, one can conquer the bad effects of stress. So I doubted if the cause was stress.

The Real Reason

However, everyone missed out a small line in the reports that Ranjan used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV in the program 'Boss' Day Out':

Here he himself admits that he would love to get more sleep ( and that he was not proud of his ability to manage without sleep, contrary to what others extolled ).

The Evidence

Last week, I was working with a well-known cardiologist on the subject of ‘Heart Disease caused by Lack of Sleep’. While I cannot share the video nor the slides because of confidentiality reasons, I have distilled the key points below in the hope it will save some of our lives.

Some Excerpts:

• Short sleep duration ( <5 or 5-6 hours ) increased risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night. Paper published in 2009. As you know, high BP kills.

• Young people ( 25-49 years of age ) are twice as likely to get high BP if they sleep less. Paper published in 2006.

• Individuals who slept less than 5 hours a night had a 3-fold increased risk of heart attacks. Paper published in 1999.

• Complete and partial lack of sleep increased the blood concentrations of High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!!

• Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumour Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP). They increase risks of many medical conditions, including cancer, arthritis and heart disease. Paper published in 2004.

• Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 18% increase in heart disease. Paper published in 2006.

Ideal Sleep

For lack of space, I cannot explain here the ideal sleep architecture. But in brief, sleep is composed of two stages: REM ( Rapid Eye Movement ) and non-REM. The former helps in mental consolidation while the latter helps in physical repair and rebuilding. During the night, you alternate between REM and non-REM stages 4-5 times.

The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.

For you to be mentally alert during the day, the latter part of sleep is more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are mentally irritable throughout the day (lack of REM sleep). And if you have slept for less than 5 hours, your body is in a complete physical mess ( lack of non-REM sleep ), you are tired throughout the day, moving like a zombie and your immunity is way down ( I’ve been there, done that ).

Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.

If you want to know if you are getting adequate sleep, take Epworth Sleepiness Test below.

Interpretation: Score of 0-9 is considered normal while 10 and above abnormal. Many a times, I have clocked 21 out the maximum possible 24, the only saving grace being the last situation, since I don’t like to drive ( maybe, I should ask my driver to answer that line ).

In conclusion:

Barring stress control, Ranjan Das did everything right: eating proper food, exercising ( marathoning! ), maintaining proper weight. But he missed getting proper and adequate sleep, minimum 7 hours. In my opinion, that killed him.
If you are not getting enough sleep ( 7 hours ), you are playing with fire, even if you have low stress.

I always took pride in my ability to work 50 hours at a stretch whenever the situation warranted. But I was so spooked after seeing the scientific evidence last week that since Saturday night, I ensure I do not even set the alarm clock under 7 hours. Now, that is a nice excuse to get some more sleep.

Unfortunately, Ranjan Das is not alone when it comes to missing sleep. Many of us are doing exactly the same, perhaps out of ignorance. Please forward this mail/article to as many of your colleagues/friends as possible, especially those who might be short-changing their sleep. If we can save even one young life because of this email, I would be the happiest person on earth

kenapa abang teman ngantor email rhoper ini?, kome jawabler sendiri

Pendapatan No.5?

Kalau sukan berlari ini boleh diketegorikan sebagai sumber pendapatan, aku rasa sukan ini boleh menjadi sumber pendapatan ku yang kelima. Jika aku jadikan sukan berlari ini sebagai karier sepenuh masa alamatnya anak dan bini aku akan mati tak makan la jawabnya.

Kalau dibandingkan pendapatan nombor lima ini dengan pendapatan aku yang lain, pendapatan nombor lima inilah yang paling ciput malah tiada langsung yang masuk setiap bulan, keluar lagi ada.

Tahun lepas adalah sikit, tahun ni langsung tak ada. Pesan abah aku jika rugi mencecah Rm1000 elok berhenti sahaja perniagaan yang kita jalankan itu. Betul kata abah aku memang dah cecah RM1000 aku buat modal membeli kelengkapan berlari, jadi patutkah aku berhenti?.

Belum masanya sukan boleh dijadikan sumber pendapatan dan jangan mimpilah sukan akan menjadi sumber pendapatan aku nombor lima. Tetapi sukan boleh dijadikan bonus. Kenapa aku perlu dapat bonus? Bonus sebagai menghargai diri aku kerana tekun berusaha untuk menjaga kesihatan dan menghindarkan diri menaikkan berat badan.

Bonus yang aku dapat cukuplah seperti mengelilingi Malaysia setiap tahun secara percuma, baju ditaja, cuti bergaji, elaun tu dan elaun ini, kawan pun ramai jadi bersyukurlah. Dari sehari kehari aku sentiasa berusaha tingkatkan prestasi dalam bersukan, kata orang tempurung kasi pecah la…betul tak abang Ramlan?

Agaknya bila nak sampai tahap ni?

Sesat di Kuala Lumpur

Vokal by Saleem & Amy hayati baik-baik kawan.

Intro: G C 2x...Am...

G
Sesat di Kuala Lumpur (1)
C G
Dosa dan pahala bercampur
C Am D
Tapi kita perlu hidup
G C G
Kita perlu terus hidup

G
Terima kasih tuan dan nyonya (2)
C G
Doa sejahtera kami pohonkan
C Am D
Pada Tuhan Maha Kuasa
G C G
Tuhan Maha Kuasa

C D Em
Mungkin kita kan temui kebahagiaan
A
Di Kuala Lumpur
C D Em E
Dan mungkin kita akan kecewa
C D Em A
Mungkin kita akan jadi kaya dalam lumpur
C D Em E

Mungkin kita akan terpedaya
C D E
Mungkin kita akan terpedaya

* repeat (1) (2)

C D Em
Mungkin ada jalan di Kuala Lumpur
A
Jalan bahagia
C D Em E
Mungkin kita akan kecewa
C D Em A
Mungkin kita akan jadi alpa serta lupa
C D Em E
Dan Mungkin kita kan terpedaya
C D Em A
Mungkin kita akan jadi kaya serta lupa
C D Em
Mungkin kita lupa pada asalnya.
C D Em
Mungkin kita lupa pada asalnya.
C D E
Mungkin kita lupa pada asalnya.

Hanya Gurun

Marathon Des Sables sebenarnya bermula pada tahun 1986 acara ini sangat terkenal kerana keunikannya berlatar belakang Gurun Sahara, Marocco. Marathon ini sangat-sangat sukar dan sehingga kini belum ada peserta Chap Ayam Runner atau atlet bertaraf Malaysia yang menyertai acara marathon ini. Acara ini banyak disertai oleh peserta dari Eropah.

Acara ini biasanya mengambil masa 6 hari berdasarkan jarak laluannya sejauh 151mile iaitu mesti merentasi gurun Sahara formatnya adalah perlumbaan menggunakan kaki seperti bejalan, berjoging atau pun berlari kalau guna motosikal tidak dikira. Pada mulanya ada 23 sahaja otai yang berani dan berjaya menamatkan cabaran. Tahun berganti tahun kini terdapat lebih 700 atlet yang telah menyertai acara ini.

March hingga April adalah bulan yang menjadi pilihan pada setiap tahun. Format nya adalah sama setiap tahun cuma laluannya ditukarkan supaya menjanjikan kelainan dan cabaran berbeza pada setiap tahun.

Peringkat perlumbaan dibahagikan kepada 4. Peringkat pertama 12-16mile kemudian di ikuti peringkat kedua sejauh 22mile, ketiga 22mile lagi, pada peringkat keempat terutamanya 50mile sebelum kegarisan penamat adalah bahagian yang paling sukar ada istilah menyebut “The Longest day” faham-fahamlah maksudnya kawan-kawan.

Kalau jaraknya jauh maknanya makanan mestilah dibawa sendiri bersama kelengkapan perkhemahan kalau lupa alamatnya mati kebuluran atau kesejukan di tengah gurun. Cuaca paling tinggi adalah 50C pada waktu siang dan 5oC pada sebelah malam.

Antara peserta yang pernah menjadi juara adalah Mohamed Ahansal dari Marocco kerana berjaya mencatat 19jam 27minit 42saat dengan purata kelajuan 12.6km/hr. Teringat pulak pada Farid yang sukakan aksi lasak dan ultra marathon macam ni.

Antara fakta-fakta yang menarik tentang MDS

• 1 buah Helicopter dan pesawat Cesna digunakan.
• 4 ekor unta.
• 18 biji bas.
• 40 kumpulan perubatan
• 150 khemah jenis padang pasir
• 400 staf sokongan
• 2,300 antibiotik & 5300 painkiller digunakan pada cabaran 2008
• 8500 peserta sejak cabaran bermula.
• 100,000 liter air digunakan
• 14% peserta wanita
• 30% peserta ulangan
• 45% peserta veteran

• 70% peserta International
• 16 tahun adalah umur peserta termuda
• 78 tahun adalah umur peserta paling veteran setakat ini
• 3km/h:purata kelajuan minimum
• 14km/h:purata kelajuan maksima.

10min selepas garisan permulaan

air, air....di manakah air?

lihatlah Peter dengan medalnya