Category Archives: #wellness

Pondok Indah Run: It is Good to be Back

It has been more than 2 years since I last time run around Pondok Indah & Pondok Pinang housing complex. This area has been my routine running route between 2010-2012, due to its proximity to my office.

So, this evening, when I don my shoes and running shirt, I really look forward on what changes. My feet is still tired from yesterday’s gym session. “Just take it easy”, I told myself as I step out from Pondok Indah Office Tower. I have several running route around Pondok Indah, from 3 km to 7 km. Few hundred meters down the road, my leg feel better, so I took the turn for 7 km route.

There are only few things that change. Some of the houses are still adorable. Some of them is put on sale, and, given that I have the money, I would really love to buy one. Others are too classic, or to huge that I don’t want to buy it even if I have the money.

The dog, as 2 years ago, are still annoying. I put the habit to walk each time I see dog without leash. There are a dog at around 2.5 km running from the opposite direction, passing me, and start barking towards me behind my back. I took the time to recover my heart rate until the dog is out of sight.

There are still much trees along the route that help to shade from the hot evening air. The sky is clear today, even from pollution that the cloud can be easily visible. Some houses that was under construction is now completed.

But perhaps, the most noticeable changes in the skyline is the towering Pondok Indah Office Tower 3. The tallest among all building, it was still under construction back then. Today, the all-glass wall was glistening in the evening sun, reflecting bluish-orange sunset sky.

It was still bright when I finish my run, happy to be back to Pondok Indah.

See my run at Polar Personal Trainer, or download the gpx file here.

Running Resolution for 2015

After finishing my third Marathon at Penang Bridge in November 2014, i resolve not to run another marathon again in 2015. There are several reasons for that:
  1. Marathon training took too much commitment and time. Time is something of luxury in 2015, as so many things going to happen this year. From Grace starting her own business, to Ethan going to public school full time
  2. I want to improve my speed. I used to say that I will only run a marathon if I can finish sub 2 hours half marathon. I violate it three times. Now, I think it is time to improve my speed before starting another marathon training.

So, this is my running resolution this year. First: to finish 10k under 1 hour. This will be my first step to achieve sub 2 hours half marathon. I don’t think I need to run as much as training for a Marathon. But, I plan to include some upper body training to improve my speed, in addition in running. Look for me in the nearest gym.

Second, to run for charity. The early running race in Jakarta started as fund-raising for a cause. As more people started to run, many corporate see a running race as marketing event, and start sponsoring them. As time pass, more and more running event become a sponsored, and less event for fund-raising

I want to go back on how it all started. I will run for a cause, raising funds to help children education on the eastern part of Indonesia. Why education, you may ask? I can talk all day to answer that question, but bottom line is, I am already running a non profit organization to help education in east Indonesia. If you would like to know more, check out

That’s it. Stay healthy…..

Stress, Emotion and Appetite

Many have been written about stress and appetite. When under stress more than the body can handle, bad things start to happen. One symptom is increasing appetite. If not managed well, the increased appetite can wreak havoc to the body, from high blood sugar, high cholesterol, high blood pressure, increasing weight and many more.

I experience this prolonged stress first hand on the first 6 months of 2014. We were pushing to launch a new system, and could easily spending 10 hours at office everyday, weekend included. And sometimes, I even continue for 1-2 hours at home, trading a good night sleep with 2-3 glass of wine.

During this period, I can easily feel hungry every hour. I can finish whole pack of peanut (250gr), and the next hour, will crave for a bag of potato chips. We ordered pizza for dinner, and I can easily finish 4 big slices in one seating. If in another hour, we still have leftover, I will happily finish it.

The result is easy to guess. I wrote it in detail in this post about my health turnaround. Bottom line is, my already high cholesterol hit a new record, and my blood sugar which was normally OK, is now in borderline of diabetic. I gained close to 4kg in 6 months, quite modest, as I still try to put in running in between.

Once the prolonged stress end, so does my appetite. I found myself in generally manageable stress situation, which allows another realization to uncover: Excessive amount of emotion will also alter my appetite.

There are a lot of happy moments in the 2nd half of 2014. Few family holidays, finishing several half marathon, and a full marathon, birthdays, or just some minor celebration in the office. Each of this trigger a “happy” emotion. And at the same time, I feel that my appetite increase in each of this occasion.

It is true that, some of those occasions warrant a higher appetite. Finishing a Marathon, or even Half-Marathon, for example. In this case, the increased appetite will do no harm. But most of it doesn’t really warrant more appetite. Small celebration in office with Pizzas, for example. In normal situation, when someone ordered a Pizza, I won’t be interested. But, if it is related to a celebration, such as birthday, I can easily finish 2-3 slices.

What am I going to do then? Well, removing all of my emotion like the Vulcan do definitely is not an option, as I’m not a Vulcan. Removing myself from all of these celebration is also not an option. It will make life less colorful. So, here what I’m going to do: Never come to a celebration with empty stomach. Remember, the main objective is to celebrate, to to grab all the free food that is available. Always eat before a celebration, and eat well.
There are finite amount of food that the stomach can consume at one time. And if you do eat something before celebration, and a proper food, hopefully it will limit the food that you will eat during a celebration.

Good luck with managing the appetite…….

Race Report: Second Half of Penang Bridge International Marathon 2014

From the 21km turning point, I can see that runners had falling apart. Runners rub painkillers on their calf, and even sit on the asphalt road, head down. Their face look tired, thinking that they are only half way point. I’m not with the fastest pack, so I know that, if these runners spend much longer time, they might not make it before the cut off time. I wish them to move forward soon, pushing through the pain, and somehow able to muster new power from their believe, anger or any other source.

I spend another boring 3km back to the bridge by counting how long is the tail of the Marathon. There are still crowds up to 2km behind me. At my current speed, that means the runners are 20 minutes behind me. The crowd start to dissipate beyond that, until I saw the last person walking almost 5 km behind me. I wish him well and safe to the finish line.

10 KM To Go
I spot this on the run. I must be at KM 32

Back on the bridge, I started to feel my energy dissipating. My leg had also start to tighten. “Here come the wall, and I still have 17 km to go”, I thought. On the next walking interval, I start nibbling on the bread that was given at the water station. It seems to work, as the hunger start to dissipate. And when I hit km 28, I open my 2nd gel as planned. From then on, it was a breeze up to km 33.

As expected, the hunger returns, and the pain was getting more intense. But it was definitely much less when compared to my last marathon. Definitely, the run/walk strategy works. I still haven’t figure out how the run/walk strategy works. Probably running use different muscle than walking, and by alternating both, I conserve the running muscle.

The sky slowly turn from dark to blue. The sun will soon rise. I consult my watch to check the time. Running some calculation on my oxygen-deprived and glucose-deprived head, I figure out that not only I will be able to make it to the finish line with my current pace, but I will also make it much faster than my previous marathon. I re-run the math to ensure that my brain didn’t play a trick on me. Both this calculation and sunrise gave the much needed second wind, the one that every long distance runner wish for.

Sunrise On Penang Bridge
The Blue Sky and Sunrise on Penang 2nd Bridge

It is full daylight already when I see the crowd in front of me. It is the 10k runners. There are a lot of them, with fresh face. For a moment I thought, next time I should probably join a 10k instead. Run for 1 hour or so, then have a good breakfast. I quickly shave that thought off, and immerse myself back into finishing the marathon.

I was so tired and my hamstring start to scream by the time I’m at 38 km mark. For the last km or so, I have been zig zaging the 10k runner who took the race as simply a morning walk with a friend. The zig-zag, combined with the heat and the 38km that I put behind really took a toll on my feet. I’m relying on the ice cube that they provide at water station to numb my pain nerve. After the short ice session I would run off, zig-zagging again, until the ice effect dissipate. Then I’ll repeat the same ritual at the next water station.

“This is it, the final kilometer”, I said. I took the time to take a picture in front of the 41km mark. I was standing at a high point of the bridge, from which the finish line and area was visible below. It is just downhill from here through the ramp of the bridge. I look at my watch, do my math, and found out that I will still be able to finish much faster than my previous marathon. “Lets finish this”, I told myself and took off.

The Finish Area
The Finish Area. Few hundred meters left

There are no really much feeling of glory after I pass the finish line. It is just a feeling of grateful that I finish this marathon. Especially with a thought of being picked up by the cut off bus when I started. Grateful that I did finish it 10 minutes faster than my previous marathon. Grateful that, unlike my former marathon, I really enjoy this one. “Breakfast, cold shower, and a nap”, that’s what I need now.

“And no more Marathon”, I told my wife. But deep inside I know, the runner’s leg never lie. “Not until I can run faster. Now, lets nail the sub 2 hours half marathon”, I smiled

Race Report: First Half of Penang Bridge International Marathon 2014

The route of Penang Bridge Marathon 2014 is very simple. Runners will climb the ramp to the bridge right of the starting gate, then cross the bridge towards the mainland, then turn back at 21.1km half marathon mark and cross the bridge back to Penang Island. A short downhill will bring runners to the finish line.

The route is relatively flat, aside from the initial climb to the bridge, and the climb to the light triangle that is the trademark of Penang Bridge. Not so long after the initial climb, my heart rate rose quite high. I decided to walk, although I think I still can run. “Don’t push it now, you still have 41 km to go”, I told myself. My heart rate dropped lower after 1 minute walk, so I started to run again. The drill repeats. Each time I see that my heart rate rose too high (above 155 bpm), I would walk until it drops significantly (below 145). Soon enough, I started to enjoy this race.

The Bridge Icon
The icon of the bridge, with nice light

I never thought that one can walk a Marathon. The 42.195 km distance is simply too long to walk and finish within the 7 hour cut off time. But apparently someone intend to do that. Someone was fast-walking while passing me. Try as I might, I’ve never been able to chase and pass him, while maintaining my heart rate below 155 bpm.

One by one, the official pacers start passing by. First, the 3:30 hours pacer, followed by other pacers. The lead runner of the women open, who started 15 minutes later, soon also pass by me, followed by the lead veteran runner, who started 30 minutes after my starting time. But there are nothing more disheartening that passing the half marathon turning point.

The Half Marathon turning point is located not far from 10km mark. The thought that I’m only halfway to my own turning point always distraught me. But at least, I still feel good and strong. I can continue the heart-rate-based run walk forever, and the next 10km should be easy to the 21.1km turning point.

I continue the run-walk routine, keeping my focus on the only light available: the bridge light. To be exact, I focus on the next turn. I plan to take the shortest distance of each turn, so I time myself to move to the left side of the road in preparation for left turn, and moving right to anticipate right turn. Soon, my GPS watch beep. I’m already running for 18km. Three more kilometer to the half way mark.

We have reached the other side of the bridge. My mind is anticipating the 21km turning point not far from the bridge, so the thought of having another 3km before the turning point lower my spirit. The route has become warm, with the wind being blocked by nearby hill. These 3km is the heaviest part of the race, not on your feet, but on your mind.

When the blinding light of the toll plaza passed, I see the clear uphill road in the distance. There are no runners there. Instantly I know that the dreaded turning point is very near. Not long, I pass the checkpoint mat and turn back to the bridge. Halfway done, and I still feel strong.

Near The Halfway Mark
Beyond the toll plaza is the 21.1 km turn mark