Sunday, July 26, 2009

Mens Health and Shape Run 2009

The well earned medal for finishing 43rd in the Jr veteran category

A condom found in my goodie bag. I need it?? Maybe for emergency purposes, hehehe. And its electronically stress tested, so its proven to be darn solid. Guarantee No Bocor !!! Wonder what the ladies got in replacement of this....

The race goodie bag.....Mens Health & Shape run had always been consistent for the 2 series (inclusive of last nite race) to give out real value for $$$ goddies bag.

Lunch was at around 2.30pm as this was done on purpose so that my stomach will still be full before the race at 8pm. And between now till 8pm, it will be liquid food. Eating too heavy before a nite race will have many side effects. One of them is always having stitches.

I was at race site pretty early at around 6pm and got a parking slot at the carpark next to the Palace Of Justice building. Was there to meet with some KRI runners and show them some of the Saucony models and also a few of them are interested to purchase immediately after trying them out.

The nite is hot and humid and i will anticipate a hard race for tonite. While waiting for my bib to be delivered, I continue having a chat with the KRI team. As the race drew nearer, the place is now full of activities, with runners doing their warmup, the organise blasting out the loud speaker with fast moving songs to motivate runners and cheer up the atmosphere.

I met up with THG gang (likes of Shih Ming, Raymond, Michele, Siow Bee, Keat Seong, Jenn, San, etc) and do some warmups. By 745pm, I masuk kandang and there were lotsa of ppl already in there. Try to squeeze my way to the front and only manage to reach like about 2m from the starting line. I thot this is good enuf so a fast start as I would not want to huge crowd to block the way.

The race started at 8pm sharp and we had to run about 2k to 3k along the straight and flat route that lead us to PICC. As we reached the Seri Gemilang Bridge before running around PICC, the route started to have some hilly terrain. Took it slowly as the start was a tad too fast I reckon. Slow down on th ehilly stretch to conserve some energy as the humid condition is taking a toll on me and most of the runners as well. Ran around PICC, a bit of a downhill now and back onto Seri Gemilang Bridge.

At this moment, I am still running fine under a sub5 min pace although I know I am sapping up lotsa energy. Then another climb along the bridge before we head towards Precint 4 along the highway. At this moment most of the runners are quite spread out. The faster ones will be all in front while the slower ones are slowly tagging along. I keep my pace momentum but I reckon that I wont be able to sustain this pace for too long. Energy level is going down and I am feeling the strain now. Recovery rate is slow due to 2 consecutive races in the last 2 weekends. Then the Seri Saujana Bridge appears as I ran past it. Thee nite view here is refreshing giving all runners something to enjoy while running (although I didnt pay too much attention to it, just a few glimpse of the scenery and concentrate on the run)

After this the route take the runners into Precint 7 on a long straight stretch of highway and the 3rd bridge appear. This time is the Seri Wawasan Bridge, a very unique bridge with lotsa of physical steel cables being used as infrastructure support as part of the decorations. At this moment my pace had gone down a bit to just around 5min pace. The humid condition is taking a toll on me but I just gallop on, just trying to maintain and sustain a comfortable pace to give me a sub1 hour finsihing.

As I reached the last 1km mark I increased the pace a bit, although its not fast enuf as there are one or two runner under the same category potong sayur me. I reckon I shud be in a position to finsih within 1hr and get a Finisher Medal as well. So I didnt bother much abt chasing after them, moreover I am feeling a bit tired now. The body and legs are not moving efficiently anymore, just carrying along the momentum.

A left turn into the straight road , and there I saw the finishing point. It was abt 200m away and I just slightly increased my speed to gain some finishing momentum. Crossed the line in 58mins 01secs, and in a position of 43rd under the Junior Veteran category. Well.... another medal in hand but definitely a slower race as compare to the two previous runs. Overall I am happy with my performance as I know I am not able to sustain a constant performance throughout especially when I was racing for the past 2 weekends.

Mingled around with all the running friends before making a trip back to Ampang as the drive will that at least 45mins. Much rest needed as there will be another race, this time the Adidas King Of The Road which the runners have to do an over distance half marathon of 22k.

Seeya this Sunday at Stadium Shah Alam.

Sunday, July 19, 2009

Siemens Run 2009

It has been a while since I dipped below 50mins in a 10k. After last week fast and furious McD run, I was slowly recovering from the event. And come race day in this morning race, I sensed that my body and legs were not fully recovered. So gotta really pace myself and take it easy if the body and legs dont react well.

Pictures courtesy from Tey ET

The route is similar to last week race except for the finishing all the runners have to turn left into Jalan Raja Laut and do the U-turn at Wisma C&C and then the final straight along Jalan TAR ending at Dataran Merdeka.

From the beginning of the race till the 5k mark, I was running under a sub5 min pace. Was pretty surprised that I can hold onto it. There were some runners that I paced along the way starting with Adam, and then Azali for the longest till the Jalan Raja Chulan stretch before he made his move. After that it was Suresh and then Chen KH. Chen was running very strong today as compare to last week. Good for him as he shud be able to run even faster if not for his current fitness which was affected by his work plus constant traveling between KL and Ipoh (for some personal thingy)

Anyway the finishing was a fantastic atmosphere with groups of drummers hitting the drums and kompangs to cheer all the runners for the final push to the finishing point. There were also a group of BOM BOM gals who were really cheering their hearts out to give the runners motivation and morale booster. (this is wat i called Race Day atmosphere as compare to the dull finishing of SCKLM 09)

Pictures courtesy from Lim Pueh Tian

Crossed the finishing line in 47mins 40secs in position 33rd under the Junior Veteran category. Another good run for me and I am glad my pace is getting slightly faster in short races. One more short distance race next weekend ie the SHAPE Run 2009 @ Putrajaya and then it will be the Adidas King Of The Road 2009.

Seeya all at both the races.

Tuesday, July 14, 2009

3 Reasons To Spend Money On Workout Clothes

This is an article contributed by Kat Sanders, a freelance writer and a guest contributor to my blog.

It’s not something that you would normally think of spending money on, because, let’s face it, who wants to try and look good when all you’re going to do is end up sweaty and tired anyway? Exercising is one of the best ways to tone your body and keep your mind active and fit. The trouble is, most of us tend to put on our oldest clothes, the most comfortable and worn out sweats we can find, simply because we don’t feel sexy or glamorous when working out. But, there are reasons to go shopping for workout clothes, because:

You feel motivated to stick to your exercise routine: This one is absolutely right on the money, because when you know you’ve gone out and blown a pile on your sports bras, tank tops, shorts, pants, T-shirts, socks, shoes and other items of clothing specifically meant for work-outs, you feel compelled to drag yourself out of bed if only to put on your new clothes and justify the money you’ve spent on it. It’s similar to buying equipment for a sport – like when you buy an expensive tennis racquet, you feel motivated to go out and play more. Besides, when you invest in the right kind of shoe and clothing according to the sport or workout of your choice, you minimize the risk of injury from accidental falls and that of chaffing from the sweat.

You feel good about yourself: It’s not the amount of money you spend, but the way the clothes make you feel. So it’s best to invest in exercise gear that you’ve tried on and found comfortable, clothes that are of the right fit and fabric, and outfits that accentuate your figure and look good on you. If you’re slim, it’s preferable to get figure-hugging clothes that show off your shape, and if you need to lose a little weight from around your hips, waist and thighs, well, there are clothes that help cover the fleshy parts and show off your assets. When you wear clothes that you’ve specifically chosen for a workout rather than old sweatpants and T-shirts that have been lying around the house for ages, you feel good about yourself and are filled with the energy to exercise.

You want to get out and show off: Once you start losing weight and see your workout clothes looking better and sexier on you, you want to get out of the house and head for the gym or the outdoors to show off how good you look. Even those of us who are not vain feel a thrill when heads turn as we walk by because we look good and merit a second look. This keeps you on the exercise track and makes it harder to shirk your workouts.
So if you haven’t invested in a workout wardrobe, head out and do so right now!

This article is written by Kat Sanders, who regularly blogs on the topic of pharmacist technician certification at her blog The Pharm Tech Blog. She welcomes your comments and questions at her email address:

Monday, July 13, 2009

Saucony Triumph 6 (aka The Green Hornet)

The Triumph 6 combines the plushness of the Triumph 4 with the smooth transition of the Triumph 5 to produce the best cushioning shoe we've ever made.

There's an increase in the volume of the ProGrid to provide even better cushioning and our new, ComfortRide sockliner, which enhances first-time fit and feel and is also anti-bacterial, anti-microbial and highly durable

It's all about comfort with the Triumph 6. A bit more ProGrid cushioning has been added to the 6th model of the Triumph, which raises the bar on an already well-cushioned shoe. Designed for high mileage, the Triumph 6 delivers good flexibility, a responsive, smooth ride and is ideal for neutral feet and supination.

  • Running shoe built for the neutral to under-pronator who requires enhanced cushioning and extended durability.
  • Triumphant ride for the runner who desires the cushioning and flexibility to achieve victory!
  • Lightweight and breathable mesh upper is designed with Arch-Lock for a snug midfoot fit.
  • Moisture Wicking Lining moves moisture away from your foot for a dry and comfortable feel.
  • Cushioning Comfortride® sockliner is produced with open cell foam and works with the HRC Strobel Board to increase cushioning and step-in comfort while also imparting anti-microbial and breathability properties for an agreeable shoe interior.
  • Full length ProGrid™ operates close to your foot to absorb impact forces and dissipate shock.
  • Respon-Tek™ platform, produced with a blend of foam, rubber and plastic, has been added to the Full length ProGrid™ for more responsive cushioning and a smoother heel-to-toe transition.
  • SSL EVA midsole delivers superior rebound and durability.
  • SRC Impact Zone provides shock attenuation and prepares the foot for a smooth transition.
  • Impact Interface adds additional cushioning during heel impact.
  • XT 900™ carbon rubber outsole material offers exceptional traction properties without sacrificing durability.
  • Durable blown rubber outsole is lightweight and flexible allowing for a smooth ride.
  • 11.00 oz.

Selling Price: RM320.00

Sunday, July 12, 2009

NEWTON ~ The Science In Motion

The shoe was put into an acid test today, after I ran with it occasionally for the past 3 weeks. Plus there was a NEWTON Shoe Trial session for runners participating in the McD Olympic Run 2009.

Why I said acid test was that today's race will be a 7k fast and furious event. The shoe itself will be push to the limit by me and by those runners wearing it for the trial session. I guessed this is one of the best way to wear test a shoe and check on its performance (besides doing a long run like a 20k with it). Wearing it and do a slow jog over a very short distance do not do any justice at all. You may feel comfortable with it but will not find the true potential or flaws of the shoe itself.

After the race, I personally found that the shoe is pretty responsive and will basically guide a runner to transition from mid foot to a forefoot striker. Especially when your strike is fast and hard, the front part of the shoe will keep pushing and lifting you forward. That basically provide better efficiency in my strike and therefore less energy is used from strike to strike. And I kind of find the technic of running forefoot which is the most natural way to run, it is also the fastest and most efficient way to run.

I am not the only one who have such experience today, but out of 10 runners who had a trial session with the shoe, I must gladly said 80% gave me similar feedback that the shoe is very efficient. They are able to transition to midfoot/forefoot running, a technique and position that helps keep you running more efficiently, injury-free and faster, no matter the distance.

Will do another wear test on the shoe, and the next time will be a 20k run and see how it will perform over a longer distance and at a slower pace. One other thing that I may want to highlight is that the shoe may have a disadvantage when it comes to the width of the toebox. A runner which have a broad feet may not fit into the shoe very well hence could experience discomfort and may even to the extent of getting blisters. But will definitely get a runner with wide feet to test it out later.

To learn more about the optimal running form, click here foor more information.

Newton Running shoes - The Science In Motion were developed to make your feet think they're barefoot and increase your performance.

I will be conducting another shoe trial session this coming Sunday in conjunction with Siemens Run 2009. If you are interested you can come to Bukit Aman carpark, Lake Gardens to get the shoe before heading to the race site.

Muk Don Ner Run 2009

Picture curi from PM1 blog

75 medals in the veteran category. This is a run we have to "cheong" for the medal, otherwise will be cinya amkan.

The day started very early in the morning where i have to be at Bukit Aman carpark to conduct the NEWTON Shoe Trial session. Arrived at the carpark ard 5.45am and loaded all the NEWTON shoes out. The first person to comeby to try out the shoe was at ard 5.55am. Then there are more runners coming by, mostly those who have seen my announcement in PM1 blog and FB. In the end we have 10 runners that will be trying out the various NEWTON models during the McD Olympic race at Dataran Merdeka. As this race will be anticipated as a fast race over 7k, I believe this will be an ideal trial session to test the full potential of NEWTON technology aka SCIENCE IN MOTION.

Then I walked down to race site at Dataran Merdeka to collect my race bib at 7am. After pinning my bib I walk towards the starting kandang, and as usual there were already many runners inside. Everyone is trying to get the most front row, as this will be a fast and furious race to get a medal. The race started punctually at 7.30am, and out we go in a very fast pace.

The route take us thru the normal way via Bank Negara Malaysia passing the KTM station over a small climb and into Kenny Hills. This is place where most runners will stumble over the hills if dont pace correctly. Running at a fast pace of sub5 mins, I was pacing KP Tan up the hills until almost at the Tijani junction. After that I push further ahead at 4.30 pace and started running alone without any pacer. Legs was feeling ok and therefore maintain the pace. As there is a slight downhill before heading out of Kenny Hills and onto Jalan Salahuddin, I increase the pace slightly to take advantage of the momentum.

At Jalan Salahuddin, it shud be another 2k to finishing line. At this point I slowed down my pace a bit in anticipating of another climb at Jalan Parlimen. This is to conserse some energy for the final 1k push. Up the small climb and here I potong sayur abt 3 runners which is the same category as I am. After the climb it was down hill along Jalan Parlimen passing the Lake Gardens junction. Lawrence was there cheering the runners up and give motivation.

After the junction, I started to make my move for the last 700m to 800m before reaching Dataran Merdeka. Here I continue to overtake soem runners which is the sme category, and by now I know I should be able to get a medal. At the DBKL junction, the runners need to turn right and run along the road at Dataran Merdeka, and then turn into the padang where the finishing chute will be.

I crossed the finishing line in 35mins 01secs with position 26 under the Junior Veteran category. Although panting for oxygen, I still feel good after the fast and furious run. My GPS watch showed a distance of 7.5km which meant I ran an average 4.40 pace. I guess this is one of the fastest so far for me. Cinya happy for the timing and also getting a medal.

Seeya next week at the Siemens Run.

Saturday, July 04, 2009

NorthFace 100k Challenge ~ 24 Oct 2009

Do you want to challenge yourself to the next level of running. If you are, find out more from the link below.

Wednesday, July 01, 2009

SCKLM 09 Race Report

Slept well the nite before and woke up at 230am to get ready for the race. Do my morning business as usual but it took longer as this is not my normal time for such activity. Anyway got it done in 2 tries, lucky I would said. Bowels cleared and my body feels lighter. Usual cup of oats, soy milk, black sesame seed and brown rice powder for breakfast. Everything checked and I am out of the house at 330am sharp.

Besides for some small hold up along the way to Lake Gardens (party-goers finishing their clubbing session and going home), I reached Bukit Aman carpark at around 400am. There are already quite a number of runners at the location when I arrived and the runners are in a carnival and jovial mood. As for me, no kancheongness creaping into me, very calm indeed!!!!

Soon the rest of the Platinum gang arrived.....Loke, Frank, Lau, Marvin and Lawrence was there earlier than me. We chatted while putting on our running attire before we start to make our commencement which is a 1km walk to race site at Dataran Merdeka. Once we reached race site we bumped into many frenz of ours (too many to name them) and do our last pit stop. And suddenly the sky crumbbled down and decided to rain. Its more of a heavy drizzle than a heavy downpour. Its now abt 430am and still 30mins before the 42k race starts. Most of the runners took shelter at the tents that was setup.

10 mins to race start and we are all inside the kandang ready to be gun-off. Its still drizzling and I reckon it will be a wet race at least for the next 10k to 15k. All the runners were gun-off at 500am sharp and out we go.

The race route take us from Dataran Merdeka, passing the old Railway Station and into Brickfields passing the KL Sentral landmark. It was too dark for anymore to admire it. I was running at my race pace target of 6.30 minutes together with Lawrence. As we were approaching towards the Federal Highway, Lawrence stop for his very early pit stop and I was all on my own. Onto the Federal Highway and the route take us to Jalan Loke Yew pass Stadium Merdeka towards Cheras direction.

At this momet I bumped into Seok Ling (SL) running at a steady pace (slow for her standard, as i was informed she was carrying an injury). I up my pace tempo and just pace her, and its a 6min pace. By now I have increase my pace a bit as I am feeling ok. We ran together along Jalan Loke Yew and all the way along Jalan Cheras. Then out of no way Khee Meng came charging. This senior veteran is always full of energy. As we are about to cut into Jalan Tun Razak, SL drop off and I am not sure wat happened.

From Jalan Tun Razak onwards I followed Khee Meng closely, and again out of a sudden Keat Seong came charging along. This Ironman is full of energy and we paced together for a short while before he take off. As I crossed the intersection of Jalan Ampang, I caught up with Lai Fong Sang which is running very steady and give him a pat before moving on.

Approaching the Jalan Pahang round-about and I from a far saw a runner that looks like Frank. As i got neared it was indeed Frank and he looks likeehe is struggling with his injury. Told him to go slow and off I go. As the route took me into Jalan Ipoh, Khee Meng was not pacing me anymore and probably had slowed down. My pace is still maintaining at a 6min pace and I am feeling good. From Jalan Ipoh, it took us into Kampung Baru and then towards the KLCC area along Jalan Ampang.

It was pleasant running along Jalan Ampang where the road is very wide. From here it take us into Jalan Kia Peng and there are some foreign supports cheering the runners up. I was surprised to see Tay Poh Chye here and just pass him. He was too encrossed focusing on his run. From Jalan Kia Peng, the route took the runners to Pavilion shopping mall along Jalan Bukit Bintang before crossing over to Jalan Sultan Ismail and then a left turn into Jalan Raja Chulan. Traffic along this few cross sections are filled with traffic where the policeman had totally stop vehicle flow to allow runners to pass by.

At the Jalan Raja Chulan water stop is where I bumped into Marvia and we then ran together. Time check and I am still pretty much maintaining a 6min pace, cinya holiao. Body is still fresh and not having any fatigue at all. Ran past Chinatown area and then onto Jalan Hang Tuah before taking a climb over a ramp towards Jalan Syed Putra where Istana Negara is located. After the climb, Marvin drop behind and I was all along again.

I know this is where the challenge will be as there will be gradual incline along this stretch. The distance now is around 34k to 35k with 7k more to finish. I slowly cruise along Jalan Syed Putra and I reckon this is where most runner will suffer because it was a long stretch of incline before a downhill near Parlimen house and make a left exit towards Jalan Sallahuddin where there is another steep climb. As my pace is still strong (maintaining a 6min pace) I kinda of cruise control along this stretch potong sayur quite a number of runners which were in the same 42k category.

From a far I start to have a vision of Keat Seong who had waved past me in the very early stage of the race. Slowly and surely I was closing down on him, and as I reach Jalan Sallahuddin, caught up with him and gave a pat. I told him lets pace each other out and finish the race together. Keat Seong is drying up and looking for water. The sponging station at the 37k mark had ran out of water, cinya TNS. We took on the steep climb and slowly increased our pace towards Bank Negara.

Its probably 39k at the Bank Negara junction and we still need to turn towards Jalan Raja Laut and make a U turn at Wisma C&C and back onto Jalan TAR before heading towards Dataran Merdeka for the finale. Along Jalan Raja laut near UOB Bank, Keat Seong beh tahan anymore and asked me to go ahead. He was really drying up and in need of water. That left me on a solo mision again to finish the race.

This is a long stretch road ahead and I slowly inched towards the U turn. Once on Jalan TAR, I switched on the usual finishing turbo and open up my stride. All the way down Jalan TAR toward the Dataran. I was very focus in running under 4.20 and pushing real hard to give it a shot. Stride after stride I ran, passing a number of 42k runners and just give a pat on CC Hoo as I passed him. Crossed the junction and into the finishing path of Dataran Merdeka. I heard cheers from the crowd but I am not sure who they are, as my focus is to reach the FINSIH point.

Crossed the FINISH point in 4.17.26..........I immediately bowed to the ground and say a prayer. It was answered throughoout the race. Some race officials thot I blacked out, but as I rose up I told them I am OK, just saying a prayer that I finish the race safely.

So, another marathon under my belt and I did not expect to clock such a timing. I guess the 2 months of training paid off, plus the durian load helps too. Till then and seeya around in future races.