Week Summary (12-18 Nov)

I am just doing maintenance run at the moment. Run which maintains my fitness, but is not too long and time-consuming as i have other more important things to do. In most days after i get back from work, i would slip on my shoes and hit the mountains and the trails. It feels good to de-stress this way!  :)

Can't wait to go Blue Mountains at the end of this month!

Total distance: 57km
Total time: 4hrs25mins
Total elevation: 1087m
Average speed: 4.65 min/km

Mental Health

Have you been having low mood for unexplained reason? Have you been waking up early than you should, and find it hard to return to sleep again? Do you find yourself struggling with persistent negative thoughts about yourself or others that you know don't come from you? Is your loved one suffering from chronic anxiety and you don't know how to help him/her?

Welcome to the world of Mental Health.

I have just completed 6 weeks of work in the Mental Health ward, and i have but only a glimpse of the desperation, darkness and depravity of human hearts.

Everyday we see people with schizophrenia, delusional disorder, eating disorder, depression, anxiety, borderline personality disorder, obsessive compulsive disorder etc.

The chronic schizophrenic who is starving himself to death because he believes he has no guts (his weight dropped from 76kg to 37.9kg over 6 months); the lady who sought comfort in self-harm and frequently cuts her chest and breasts and inserts objects into her wounds; the soft-spoken, constantly-avoiding-eye-contact lady who was raped by her father at the age of 14 and carried a child whom she has not met since birth; the stout, bulky man who always points his fingers to the sky and speaks to the 'someone' and told of secrets from the Devil that he is not allowed to disclose; the young attractive woman who is totally disinhibited and is sexually inappropriate toward everyone including other male patients; the mildly obese lady who struggles with pathological compulsive thoughts of suicide (and carries it out most of the times), the guy who suffers from drug abuse, marital breakdown and depression; and the list continues...

There are so many things i want to share about my experience with these mentally ill patients and i don't know where to start.

People don't become mentally ill overnight. The days, weeks, and even years leading to someone's first presentation to Mental Health ward are always worth exploring. We learned so much about a person when the person starts to divulge his past, his childhood, his family, his relationships etc. I find a recurring pattern in a lot of the depressed patients: if someone has been abandoned by one of his parents at an early age, the impact on his/her sub-conscious is massive and it manifests in so many different ways when the person grows up.

My consultant always tells me: it's easy to arrive at a diagnosis. It's easy to just prescribe medications for the mentally-ill. What is difficult is getting to the heart of it: why did this person become unwell? Almost everyone gets criticised every now and then, why only this lady has a mal-adaptive way of responding to criticism by cutting herself? So many young people take illicit drugs, why only this person became psychotic as a result of it? A lot of working couples send their kids to child-care centres during day time, why only this lady becomes so suddenly obsessed with the safety of her son, who despite frequent reassurances, insists that the son's safety is in jeopardy? Every day, people get hurt, relationships break up, workers lose their jobs, why only this special group of people end up in hospital for the common assaults faced by everyone?

Throughout my 6 weeks in the ward, i have grown close to some of the patients. Their stories fascinate me. In contrast to a lot of the older doctors/consultants who roll their eyes and let out a huge sigh whenever a patient says he has died 5 times and has half a million in his bank account, my eyes perk up and i am fascinated. I want to know why this person thinks this way. I want to listen to his stories. I want to see what his inner world is like, if he would let me.

RH and I. No one believed him when he said he had half a million in his bank account, until he proved it. 

Before I started my mental health rotation, I must admit that i was quite skeptical about people with mental illness. Partly because of the chronicity of the illness, partly because my own experience in that my father has been suffering from depression for the 30 years and he is not getting any better, I kinda think that people with mental illness are pretty much hopeless. I mean seriously, you don't expect a person who has been staring into spaces, drooling and talking to the 'invisible' person to one day sit next to you and discuss about the politics or academics or whatever people talk nowadays, do you?

However, i found that i could not be more wrong in this aspect. Mentally ill patients do get better. They do return to an acceptable level of functioning which allows them to be integrated into our society. I have personally witnessed a lady in her fifties who was brought to the ward completely psychotic and mumbling gibberish and throwing magazines into every room, who after 1 week of treatment, became mentally sound again. We sat down later on and had a normal conversation and she was telling us how she just 'lost' it because of too much stress in her life. I saw a similar guy who was floridly delusional and psychotic with extremely poor self care and hygiene, who after some time of treatment, improved remarkably, and though he still has pressured speech and blunted affect (common for schizophrenic), his thinking is very much normal like you and me. I have seen depressed women having the motivation to live again, suicidal young men regaining their will to live and are determined more than ever to save their marriage and work for a better future.

Of course, not all mentally ill patient get well. Many continue in their perpetual cycle of recovery and relapse. They get psychotic, come to the ward, improve, gets discharged, only to return to mental health ward again 3 weeks or 3 months later. Some patient don't ever improve at all. They never gain insight. As a matter of fact, the percentage of patients who eventually become well is much smaller than the group who continue in their illness.

JD. The day of discharge - after he spent 41 days in the ward. 

Medications, obviously, is only one part of the answer. Often times, mental illness begins in the heart and mind of a person. If the trigger persists, the illness starts to spread to other parts of the body, i.e the physical. His sleep starts to be affected, so is his appetite, energy level, concentration, daily functioning. These physical disturbances, in turn cause a person to sink deeper into his emotional abyss. When a mental illness reaches this stage, it's not only the emotional and psychological part that you have to treat, but also the physical part. And this is where medications come in. Medications fix the physical symptoms, and places the person in a position where he or she can start tackling the emotional/psychological part.

If one of your loved ones is suffering from mental illness, i have the following to say to you.

Firstly, you are not alone.

Secondly, your loved one is not the only person suffering too. There are many people out there who are suffering from mental illnesses eg depression, anxiety, obsessive-compulsive behaviour that we don't know about because we never shared them. There is still a lot of stigma and discrimination of the mentally ill in our society today.

Thirdly, don't do this alone! Don't fight the battle alone. Seek help! Find a private psychiatrist, speak to a psychologist, a counsellor, or a close friend. If medication is necessary, don't feel bad about taking it. Lots of people need medication to pull them over the acute phase. And once they feel better, which normally takes about 6 months to 1 year, they can start weaning the medication off.

Fourthly, as much as you can, involve different groups of people whom you trust. Doctors, all the members of the family, close relatives and friends, church, other people who have walked the same path before. Someone who is mentally ill cannot be isolated from the rest of the society. Being isolated may feel like a good coping mechanism initially, but it will do more harm to that person in the long run as he or she loses the connection and interaction with other human beings that are so vital in the recovery.

Unfortunately in Malaysia, Mental health is an extremely under-developed specialty and we really have so much more to improve on. There is very little awareness on the illness amongst the general public and as doctors we tend to shun it as much as we can, preferring to deal with other simpler diseases like hypertension and diabetes because they are measurable and seemingly more treatable.

I hope everything i have written is of some help to some of you.

My prayer is out for anyone who is  suffering from a mental illness. You are not alone. God loves you despite of your illness. He sees the real you, and He wants to heal you, if you would let Him.

A movie about a lady with borderline personality disorder starring Angelina Jolie.

Girl, interrupted (some meaningful dialogue)

Susanna [talking to the psychiatrist]: Explain what? Explain to a doctor that the laws of physics can be suspended? That what goes up may not come down? Explain that time can move backwards and forwards, and now to then, and back again, and... you can't control it? 

& 

Lisa: You know, there's too many buttons in the world. There's too many buttons and they're just- There's way too many just begging to be pressed,they're just begging to be pressed,you know? They're just - they're just begging to be pressed, and it makes me wonder, it really makes me f***ing wonder, why doesn't anyone ever press mine? Why am I so neglected? Why doesn't anyone reach in and rip out the truth and tell me that I'm a f***ing whore, or that my parents wish I were dead?
Susanna: Because you're dead already, Lisa! No one cares if you die, Lisa because you're dead already. Your heart is cold. That's why you keep coming back here. You're not free. You need this place, you need it to feel alive. It's pathetic.
Lisa: [falls down to her knees and screams]
Susanna: I've wasted a year of my life. Maybe everyone out there is a liar. And maybe the whole world is "stupid" and "ignorant" but I'd rather be in it. I'd rather be fucking in it than down here with you. 

Angelina Jolie starring Lisa (left) and Winona Ryder starring Susanna (right)

Exciting plans ahead

I just returned from a run in the forest and the mountain. What was special about today's run was i have no idea where i was heading; i was simply taking a step at a time and let the trail guide me. In my mind, i was meditating on a few things - God's amazing love, His wonderful creation, and some exciting plans ahead. The thing about such an 'aimless' run is that it allows the heart to be free and easy. It also brought a clarity in my thinking that i have never had before. Oh God, Thank You for this beautiful day. :)

I have been busy with wedding preparation the past two weeks. Guest list, accommodation, wedding day events, worship service, gate-crashing ceremony, holy matrimony, videography and photography, are amongst the many things that kept me occupied. Basically I have two principles when it comes to wedding. First, keep it as simple and as down to earth as possible. What is most important is having friends who truly matter to you to be there to witness and bless the marriage. Better to toast with friends and relatives who sincerely wish the best for you, than to face a crowd of faces who don't know you for a bar of soap, and are there only because of obligation. Besides, the quality of a marriage has no correlation whatsoever with the magnitude or the extravagance of the wedding day ceremony anyway.

Second, make it as special for your bride as possible. If a lady is willing to entrust her life into your hands, then she deserves the most memorable wedding ever. The thing about making something special is not always necessarily about spending money (although money does play a big part!). It means paying meticulous attention to small details, adding surprise when she least expects it, and doing everything with our heart. :) In this regard, i am still learning everyday.

Something is bothering me lately..

It hurts me that you are not making effort to be there on my big day. Maybe i have misunderstood you or i am expecting too much. I was thinking: If it's one of my best friends' wedding, i will try my best to be there no matter what. But you don't really seem to care. You just continue your life as if nothing has happened. Maybe we have lost the affection and respect for each other that we once had.. or maybe it's busyness at work that caused us to drift apart.. We just don't seem to share similar passion or dreams anymore.. Whatever it is, i am glad at least we have had some beautiful past memories that i can return to, and i do secretly hope that one day, we can do the things that we love again. :)

Finally, one of my best friends - Raymun, and i will be heading to Blue Mountains, Sydney from 30 Nov - 4 Dec to camp and run in the mountain. I am really excited about being able to spend quality time with someone who is very dear to me, who shares the same passion and interest. During this time, we will be spending time planning a massive project that is coming up in 2014. I am not going to reveal what it is yet, but it's the biggest yet in our lives, wilder and crazier than what we can imagine. I am extremely psyched about this! Will write about this project after we have come up with a draft. Stay tuned!


29 Oct - 4 Nov 2012

Total distance: 47.2km
Total elevation: 891m
Total time: 4 hours 1 min
Average speed: 5.10 min/km

Blue Mountains

Trans-Titiwangsa expedition (2008). Raymun (centre), Rachel (bottom right) - I never knew she would be my future wife :D

6-day hike across the 'spine' of Malaysia. Raymun (front)

Wilderness as far as the eyes could see

Northface 100 Singapore 2012

Last year, i had a difficult time at TNF Singapore when doing 50km. There were a few mishaps notably some dishonest behaviour by a few elite runners whose names i will not reveal here and i remembered bonking in the last 10km of the race. I remembered the 'suffering' vividly and i was hoping for a different outcome this year in the 100km category.

TNF 2011

Torn calf sleeve

Rachel sewing up skilfully :D

Pre-TNF meditation. Psalms 91.

Before the race, Ford and i chanced upon each other on facebook and we agreed to run together for as long as possible. 'So it's a date then!', he said before he signed off. Haha.. An amicable friend indeed! However when the race started, i saw Ford in front of me and i tried to run easy to see if i could catch up to him. Soon it turned out that the gap between us was getting bigger and i was having no chance of catching him. I had no intention of speeding up so early in the race so i was content running at the back with Jeri.

At the start

Game on

I met Jeri at TMBT and we only got to speak very briefly then. This time we had plenty of time to chat since i was intent on conserving energy and 'leeching' on her at the same time. My biggest fear in this race was getting lost, so when i knew that i could not keep up with Ford, i was not going to pass out another chance of losing another local with superior knowledge of the trails. As we talked, it turned out that we both had one thing in common. We both studied in ACJC! I had to resist my urge to ask her which year she was there though. Not a nice thing to ask a woman of her age! :D

I was not bothered to find out what position i was in. I knew Ricky Lightfoot, Anders and Ford were definitely ahead of us, and maybe there were some other overseas runners ahead as well. We arrived at 10km mark at exactly 1 hour.

Soon ours became a party of four. We caught up with Sam (my eldest brother's ex-colleague from Barclays who finished joint 2nd place in TMBT 50km), and Matt from Australia joined us from behind. Four of us ran together from 10km to ~16km before three of us started pulling away from Jeri.

Matt from Australia

Ricky with his monster speed

I must say that right from the beginning, I was not feeling too good. For one, I ate too much during dinner. I thought i was going to need those energy, but little did i know that my body was not able to digest them in time for the race. Throughout the first half of the race, my stomach kinda felt odd and i kept having some weird 'pasta/pizza' taste coming up my throat. I had to resist my urge to vomit in a few occasions too.

To make the matter worse, at approximately 15km in the last aid station before we entered into the long stretch of Gangsa Track, I made a highly concentrated electrolyte drink without realising it (i usually just insert one electrolyte tablet into my water bottle but this time the top tablet had been reduced into powder and i must have put all the powder and accidentally inserted another broken piece as well). The next checkpoint was 10km away, and that meant running in the heat and humidity of the night for AN HOUR WITHOUT ANY WATER. At this point, the thought of DNF-ing certainly occurred to me a number of times.

I knew it was going to be a long day from then on. I was not enjoying the run at all. Running in the dark kinda felt like i was boxed into a confined space, with just a small area of brightness in front. Usually in other races, i gain a lot of strength and inspiration from the beautiful surrounding and i use it to power forward. But this time i could hardly see anything in the dark. The progress seemed slow, and though the pace felt like a 5 min/km pace, we were really only running at 6 min/km. The heat and humidity all combined to make it an extremely challenging race for me.

At that time, i thought to myself: It's either i quit now, and call my family and ask them to pick me up, or I persevere.

When we reached Mandai Orchid Garden loop, I saw Anders just completed the loop and was on his way to Lorong Asrama. My guess was he was probably 10-15 mins ahead of us and Ford would not be far away too.

When Matt, Sam and i reached Lorong Asrama, we were told that three runners have already passed. They must be the usual suspects: Ricky, Anders and Ford. After we refilled our bottle, we set off to tackle the hardest part of the 50km loop - Hill 265. Throughout the time, I was slightly ahead of both of them but never out of sight from them.

When i had completed the Mandai loop and reached checkpoint 1, to my surprise, someone called out to me. It was Ford! Apparently he fell during downhill and sprained his ankle. Now his ankle had swollen to the point that medic did not clear him to run. I could see the sheer look of disappointment written all over his face, and I felt really sad for him. His preparation leading to TNF had been flawless and everyone was anticipating him to be the first Singaporean to cross the line. It is such a pity that his race had to end this way.

From then on, I started pulling away from Sam and Matt. I was running alone for the first time, and would be so for the remaining part of the first 50km of the race until around 46km when i caught a glimpse of Anders in front of me. I ran up to him and we both made our way to the half way point together in joint 2nd place in exactly 5 hours.

When we reached MacRitchie, I heard some familiar voices shouting my name. My family and my gf were waiting for me there! Wow, finally something good! Suddenly i felt empowered and motivated to run again. I made a quick transition, and was on the trail once again. In my heart, i was really grateful for the support of my gf and family, and even though the day had been crappy so far, the thought having my family there was good enough to keep me going.

Half way mark with Anders

Rick was more than 1 hour ahead and i know there is virtually no hope to catching him. My goal then was just to maintain 2nd position and finish the race.

The second half was pretty unremarkable except for two things: My stomach played up and I had a sudden bout of diarrhoea at 70km mark (I shall not reveal where i released the bomb! :D :D :D), and i was consistently running 5-10 mins slower than 6 min/km pace for every 10km. I arrived at 60km at ~6:07, 65km at ~6:40, 75km at ~7:45, 85km at ~8:50 and 90km at ~9:25.

My stomach continued to be problematic and I was only able to swallow gels most of the time. I did manage to consume one bar in the entire 100km, but that was with much difficulty and i could only take small bits every few minutes.

I did not know how far was Anders behind me until i completed Lorong Asrama loop and the marshals told me I had a 30-min lead on the third runner.

In the final 10km, my body had taken such a beating for the past 9.5 hours that i felt i have hit the wall. I think i have way exceeded my fatigue point, and the only thing which kept me going was my family. I saw my family at 93km mark again and my eldest brother kept telling me to dig deep to finish the race.

At 93 km mark

The last 7km felt like the longest in my life. I had absolutely nothing felt in the tank. Running for a mere 5 minutes felt like endless and I could not help but walk every now and then. That was exactly how i felt last year in TNF in the final 10km. Physically and mentally i was done. Perhaps emotionally i still had a bit left coz my family was there.

Finally with much alternation between walking and running, i finished the race in 2nd place in 10:44:37.

Finish line

I saw Ford and Jean (his wife) at the finish line and Ford was really just so gracious to stay behind to cheer all the runners on despite having his race ruined by a sprained ankle. In my mind, I have no doubt that if he did not have the accident, he would have finished in 2nd place instead.

Ford and Jean. Lovely couple!

I have always wanted to make my family proud. I was so touched by every single one of them. Although this race would go down in my memory as the most torturous race I have done, it will always carry a tinge of sweetness in it because of them. :)

My family. I have a pretty big support crew heh? :D

Harn just completed his '50km'. 

Thank you, Love

My brother in law - Lin Hui and cute little Joel

Eli (my eldest brother's son) itching to run too!

Harn and his gf

John (my mentor in high school and college) and his two kids 

100km prize presentation

My love and i

Appa (left) and my eldest brother (who screamed the loudest for me!)

Xavier (my 2nd brother) and Zoe (his gf)

Harn (my 3rd brother) and his gf

Taking a break

My running season for the year 2012 is officially over. What an exciting journey with lots of ups and downs. Through it all, i saw clearly how the Hand of God was with me every step of the way, even at times when i let my weaknesses get the better of me. He allowed me to go through injuries, to teach me humility and for me to rely on Him and Him alone. He also is kind enough to allow me to experience some success, and i know this comes not by my own effort, but solely by His grace alone.

Northface 100 Singapore, which was held last weekend, drained every ounce of energy from me. I have never ran a night race before, therefore adjusting to sleep deprivation (the race started at 11pm) and running on technical trail with just a small amount of light were a real challenge. On top of that, i had to deal with nutritional and hydration issues, heat and humidity, and stomach woes in the race. If not for my family who were there to support me, i would have quit the race much earlier in the race. I am glad i managed to finish the race, even if it meant some really slow time in the last 10km of the race. (i will post TNF 100 race report later on when i have time).

I have learned that, running in the dark, is very much like experiencing dark night of the soul in spiritual sense. Everything seemed bleak, and i kinda felt boxed into a confined space, making very slow and cautious progress along the way. With the emotional stress that i was experiencing, i could hardly pray. All the while, my usual long-winded prayer was reduced down to a simple: 'God, help me...'. I did not have any mental space left to think about the situation i was in, or recite bible verses, or formulate a nice-sounding prayer. I only had energy to place one foot on top the other, while simultaneously pray: 'God, help me...'.

Now as i look back, even though i did not experience a miraculous restoration of energy, i did manage to complete the race. It helped me realise that sometimes His grace manifests in subtle ways, ways in which we did not expect. We expect fires coming from heaven, or a earth-shaking experience, or in a whirl-wind, but God was not in any of these. He was in the still small voice, in gentle whispers, and it's easy to not hear it sometimes. (1 King 19:11-13).

Now that my running season is over, there are things which i want to focus on for the rest of the year. First and foremost, it's my wedding preparation. My gf and fiance has been very gracious for me to spend most of my time training and racing, so now I definitely want to put my heart and soul into making the wedding a special and memorable one.

Secondly, i want to focus on publishing a research paper. Attending the General Surgeon Scientific meeting in Tasmania in September this year opened my eyes to a huge variety of surgical concepts and ideas. I have just been introduced to a world of endless learning and possibilities. Now my registrar and i have a goal to work toward to complete the paper by the end of this year.

I will still be running often, just not in the same intensity that i was doing in the past 4-6 months. Now that there is no more agenda in my training, i hope to experience God in a brand new ways.

I have made some good friends through running this year, like Ford, Jeri, Anders, Allan Lee, Fish Chia, FRIM runners, Thomas, Fred, and many others i have come to know through facebook. All of them are amazing characters that i admire and love to be with. Keep your passion burning ever brighter!

Hope to meet some of you in the trails some day! :D

Week summary (1 - 7 Oct) - Final week of training before TNF 100 Singapore

Monday

Am - 22.5km (Trail) 2:23

Pm - 27.5km (Trail) 2:47

Tuesday

Am - 13km (Road) 1:00

Pm - 8km (Road) 0:42

Wednesday

Rest

Thursday

Am - 13km (Road) 0:56

Pm - 18km (Road) 1:33

Friday

Am - 11.5km (Trail covering Mt Tibrogargan) 1:35

Saturday

Pm - 10km (Road) 0:46

Sunday

Am - 18 km. (Road) 1:32

Pm - 18.5km (Trail running in FRIM) 1:55

Total distance: 160km
Total time: 15 hrs 9 mins
Average speed: 5.68 min per km


This is by far the longest i have ran in a week in my life. I have finally hit 100 miles in a week. With TNF 100 being a week away, i thought it's really important that i cover as much distance (rather than elevation) as possible as i am weak in running in relatively flatter terrain.

Some of you may think it's crazy to run so much a week before a major race. I have two reasons for that. 1) I think tapering is overrated. Dropping running volume by a huge margin in the days leading up to a race would only leave my legs rusty and sluggish. 2) I know my body and its ability to recover in a short frame of time. During the week of TMBT, i did 22km on Monday and 28km on Tuesday just to test out my legs because i had been largely inactive (due to injuries) the weeks before. Even then, i arrived fresh in the race.

I have arrived in Singapore together with my gf. We are staying at my brother's place in Mt Sinai. Will be meeting up with some friends and my pastor over the next couple of days to catch up. It's been so long since i last met them so i am very excited!

As for my thoughts for TNF, i won't hide the fact that i am feeling a little anxious about the race. Fear of running in the dark, fear of stumbling, fear of losing my way, fear of bonking etc. As i am still very new to ultra-running, i have lots and lots to learn still. But i am very sure that the joy of running, the camaraderie and the laughter amongst the runners will fill the trail in the night of the race and banish all doubts and uncertainty.

Dear Lord, i thank You again and again for Your love and mercy. I am so undeserving of all that You have done in my life. I pray that as i run, i could feel Your pleasure and see You smile. May You be glorified in all that i do. :)

Running with Allan Lee and my brother in FRIM on Sunday.

Week summary (24 - 30 Sept)

Monday

Rest

Tuesday

Am - 12.8km (Road). 1:03

Pm - 7.8km (Road). 0:37

Wednesday

Am - 12.9km (Trail) 1:13

Pm - 7.8km (Road) 0:38

Thursday

Pm - 4km time trial. 14m35s

Friday

Am - 12.9km (Trail) 1:14

Pm - 13.7km (Road) 1:12

Saturday

Am - 29.5km (Trail) 3:08

Sunday

Am - 10.1km time trial (Trail) 42m30s

Pm - 19.3km (Trail) 1:57

Total distance: 130.8km
Total time: 11hr59mins
Average speed: 5.50 min/km

It's been a slow return to running for me. It seems like my feet are still quite sluggish from TMBT. It just does not have the bounce that it used to have. This is after taking almost an entire week off after TMBT. I feel that TMBT has taken so much from my body and so completely depleted my muscle glycogen store that i am left with nothing to play with.

So the whole week generally feels quite slow for me. My mind still has not let go of the fatigue that i experienced in TMBT. Each run feels like a really long run, and i just don't have the energy and motivation to run longer. Hence all the split shorter distances that i have been doing throughout the week. I guess I have to accept that this is a normal feeling post-massive exertion.

Thankfully though, things are gradually picking up for me. I hope the fatigue and sluggishness are just momentary thing.

Northface 100 Singapore is less than two weeks away! This is a much flatter race as compared to TMBT. I kinda feel that a race like TMBT is more suitable for me as i am strong in the climbs and downhills. I am admittedly weak in running flat and i am seriously lacking in speed too. For TNF 100, the entire course is runnable so it's going to be really challenging to have to run the entire 100km, unlike TMBT where you can switch between hiking and running according to the terrain and course elevation. Nonetheless, I am looking forward to meeting some good runners and making new friends. I hope we can all enjoy the beautiful trails Singapore has to offer too.

Dear Lord, help me to fix my eyes on You. :)

10.1km time trial with Caboolture Road Runners. I had to rush off to church after this!