September

Gang,

An exciting and special event will be fall on this September, be well prepared for it.... team work and speed is very important... sure will be very fun..enjoy it.

Will provide you more detail once available.

Fellowship Long Run

Date : 9/6/2007
Time : 6:45am
Venue : Metropolitan Kepong
Distance : 3.65/lap x ?? (hmm... will let u know after finished...)


Participants:

1) TH
2) KP
3) Raymond

Siti,
Pls update me if anymore. 10s.

Training for 10KM, 21KM and 42KM

Normally, the basis training for my juniors is at least 10km everyday. This is always the base for all the runs therefore, I set this in. The goal is always to be prepared for 10km runs all the time that is to be ever-ready. Eventually, they will be the expert in 10km runs…..and what they will be trained next is more on their speed to improve the time. Most of them can now run under 40 mins for 10km runs.

For 21 and 42 km…..that takes a lot of time to train. Because we need to adjust our pacing again to endure the distance. That means, the training is considered to be started from the very beginning all over again but it won’t take long to adjust to the new pacing if you have the 10km base. Of course, I won’t advise you to skip to 21km straight away from 10km. That’s a 100% increase in distance. This will only make you feel exhausted to continue on the next day.

What I will do is to increase the distance by 20% a week. That’s the most optimum…that is an additional of around 5 weeks to reach a 21km training. And around 10 weeks to reach a 42 km training….which means, to train for a marathon, we need at least 3 months time.

Hilly Workout

Some tips on how to handle the hilly workouts:

Warm-up for 2K, followed by stretching

Have ready your plan before-hand ie the number of sets you want to accomplish

Start out slow and gradually increase the intensity over the repeats. Your goal is to complete your plan

For hills, choose a stretch that's at least 400m and don't slow down towards the top. Run through.

For steps, focus on the leg lifts and steps, keeping your concentration on your form

Drive your arms but yet keep them swinging relaxed

Maintain an upright torso with your head looking forward.

Looking downwards won't aid intake of air

Reaching the top, walk back down again. Downhill running presents a greater chance of injuries than uphill where there's much lesser pounding

Running hills should only be attempted if you're not a beginner, doing too much too soon will only bring about injuries such as ITB.

Finish your workout by warming down for 2K and stretching

Marathon

If you want to run, run a mile. If you want to experience a different life, run a marathon.

We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon.


by Emil Zatopek

NB KL 10K

Further postponed to July 07, will posted the new registration form and advice the exact date once available.

Pacemakers fellowship long run

Date : 9/6/2007 (Saturday)
Time : 6.45am
Distance: 3.65km/lap
Venue : Taman Metropolitan Kepong
Fees : RM5.00

Pacemakers will be organising a simple fellowship run at the Kepong Metropolitan Park on 9th of June. The main purpose of this run is to have as many runners come together for a nice long run in preparation for the Penang Marathon to be held on June 24th or SJ10KM.

Anyone who is interested please confirm with Cik Siti no later than 28/5/07.

Abdomen Pain During Race

Abdomen pain? It’s because the muscle around your stomach (abdomen) is not fully develop yet. And in fact, it’s not pain…..it’s what you called “lesu” and it’s excessively “lesu”, therefore causing you the pain-like feeling around the abdomen. Once you have trained yourself well…..the pain won’t appear anymore

Penang Bridge Marathon 2007

Date : 24/6/2007
Time : 3:00am
Venue : SK Sungai Gelugor

Full Marathon - 42.195KM

Men Open
1) TH Lee
2) Raymond
3) CW Ng
4) SC Chua
5) KP

Men Veteran
1) EC Ong

Half Marathon : 22.3KM
Time : 4.30am
Venue : Padang USM

Men Junior Veteran
1) CS Wan


Good Luck Guys.

SJ 10K Participants

Date : 1/7/2007
Time : 7:30am
Venue : Kompleks Sukan Majlis Perbandaran Subang Jaya

Men Open
1) CS Wan
2) TH Lee
3) Raymond
4) CY Chua
5) Calvin Sim
6) CW Ng
7) PL Phua
8) SC Chua
9) KP

Women Open
1) Siti
2) Nurul
3) HM Chan
4) Christine
5) Farana


Note :
Collection of T-Shirt and Bib No on 28-30/6/07

Warm up and Breathless

I normally spend around 10 to 15 mins in warm up.

Breathless during sprinting in early stage….that’s normal. warm up is for your muscles. Your heart is also a muscle but is not warmed-up during your warm-up session….unless you make yourself exhausted which is not recommended to. So, the breathless sensation will go away once your heart is comfortable with it hard-pumping. What you need here is to train for the speed you need to break-up from the rest during your early stage sprinting. This is the most difficult part. Don't worry about the breathless thing…….its the speed that you want.

Never rush in your run…..because the distance is so long, and if you feel that you can beat the guy in front of you, times will come when he will slow down and let you overtake him. So, there’s no rush… because if you rush, your heart will pump faster due to adrenaline caused by anxiousness and nervousness and these are major factor for “puncture”.

Nutrition and Breakfast Before Run

No breakfast before my runs. But I took a lot of salt waters before runs….just to prevent cramps. It depends on individuals whether to eat something first or not. If you drank it overnight before you sleep, you must have urinated it out in the morning right before you start the race. Salt quickly dissolved in our body.

The rest of the supplement, I would say, it’s not necessary. Just eat your meals as per normal….that will be fine. I don't take special supplement...just one capsule of multi-vitamin a day.

Banana, it will provide your body with water and energy.

Muscle Strength, Heel and Toe Running, Knee Pain

Slow pace, using your whole foot and run up the slopes. This helps build up more strength in your muscle. Once you are comfortable with this, then only you train for your speed. And one more caution, runners don’t go to gym to build up more “leg” muscles. They can only work on their upper parts of their body in gym but not their leg. If you build more muscle in your leg, you need to train more on the roads to strengthen it. And it is muscles aches that pulls us down and make us ‘puncture’ and it needs more oxygen to releaves to aches on our muscles. So, theoretically, the less muscles, you won’t get pulled-down so easily during runs.

Toe running is normally used when you want to pick up your speed. So, if you use it on slow pacing, I would say, it's rather wasting more energy as it bears more pressure on your toe. Heel running (not use using heel, but the whole palm of your foot), is rather the best to be when training for normal pacing. To use only your toe (the front side of the palm of your foot), it takes a lot to train especially if you want to maintain your speed on ascending slopes as what you are doing on flat ground. And for fast runners, I would say, almost 80% of them are using the front palm of their foot in all their runs whether it's on flat ground or ascending slopes.

Slope runs whether it is going ascending or descending puts a lot of pressure on your knee. Therefore, try not to push yourself too hard on this. You should do it bit by bit to build up the muscle strength above your knee. Once the muscle above your knee is strong, you will be able to do a long run on ascending slopes then. Never force your body to work. If it feels like resting, put it at rest. Muscles can be torn if overstretched. And that will make you stop for few months with no choice.

About the knee pain when runned down a descending slopes, it really depends on individuals. And I am one of the person that was affected by the same effect. It depends on individuals’ knee cartilage condition to cushion the impact. When running down a slope, our knee needs to support three times our body weight. So, to reduce the pain, try to reduce the pacing. And try to run with with his foot in “V” shape….This is one of my major wekanesses in my running. But the question comes again, how can I make this weakness into my advantage? When you reduce your pacing, try to make up the energy and recover ‘ASAP” so that when you reaches the flat ground or ascending slopes, you can make it up back to where you are. And never use knee bracing or knee guard. Using this type of assistance will make your muscle flex lesser and thus, making your muscle “lazy”.

Subang Jaya 10K

Dear All,

Please train hard... the medals and certificates is limited.

NB15K - 2007

Results

KP - 1:22:20 ( fail to beat below 1:20)

TH - 1:26:00 (less than 4 mins)

SC - 1:31:13

Raymond - 1:38:37

CS Wan - 1:39:00

CW - 1:43:42

Uncle Ong - 1:44:52 (veteran category)

Preliminary result from Pacesetters website.

Conclusion:

1) Very special starting without our notice.

2) Hill/slope training really work to improve the timing.

More photos for NB15K refer to photos album.

Kuala Lumpur 10K

Furhter to the confirmation with NB outlet, the above run have been postponed to 10 June 2007, the venue might be changed to Dataran Merdeka.

New registration form will be issued by late of this week.

World Asthma Jogathon

With respect to the organiser, all of our members decide to change our vest/shirt to organiser given T-shirts ( actually had been warned of not allow to enter in the check point). Frankly, the t-shirt consider good quality. All of us become green "plant" at the end.. luckily still can breath.

The run start at 7:50 (i guess), all of us just stand behind the kenyans, our fren so jeolous about their super legs. After the gun shooting, everyone rebut in front, observed that few runners fall down and sleepy hoo (dont noe is looking at pretty girl or not) oso been pushed aside (cl oredi).

Cheng is leading the run and surprisingly "S" today just in front of us. In order to make me more "song", even noe at this stage still no way to beat him, i decide to "ka chot" and pia after him ( don noe him can feel d wind or not).... at the first turning or near d play ground, he cut me back oredi.

Cheng seem like start slow down after d playgrd, ok lar pia a bit and keep closer with him, i noe he still got power at dat time and still want to take d lead... manage to cut him when near tapak A, d hilly slope, i noe not cheng favorite (lack of training), at d hill turning try to look for hoo ( cant c him, siao mer, cannot b puncture so early kua, v oredi undergo few hill training oredi), suddenly CW just in front of me, war lau ler, this guy like to appear like invisible men ( mo seng mo seng hat ler yat keng - hehehe, but now i noe how he so fast oredi. ber sai er)

Nvm lar, i decide to pia with him, starting my toe running uphill( a lot to improve), cut him after 50meter, nw i take d lead liao... continue sprinting when reach down hill, wah, always listen some1 pi pi pia pia at d back, cant be ah cheng koa.(o mi tor fat)

haha, at d end reached d gate, i think quite safe oredi, still can maintain my position, ok lar... still got energy, pia till d end lar..this is oso to avoid that 3 kids kap kung or give me yee cheng fong... if loss at d finishing point ma, war, really tui sim kua.

Selamat berlari... i get it at 23:15, ok lar... can rest for a while waiting for them... war lau, nampak hantu, haven't breath properly, our hoo face appear oredi.. wa u really yam yam sap sap, mo sen mo set ar... luckily under estimate u a bit oni ... next time must b seng seng ten ten liao.. well done 23:45, still loss me 3............., hahah, this time 30sec oni.excellent.

CW reach at 24:50, while cheng whole body upside down at d end... finished at 25:25. both of u not bad lar... next time can pia again.

CY oso improve his timing and back at 30:40.

While our mooi mooi chai.. Christine 34min, Siti 39min, Farana 43min and Nurul ?? (soli forgot to check lar, oni remember d baloon). see u next time.

Conclusion:

Tq d organiser, free t shirt, free drink, free food and entry free.
Not to forgot dat 3 clowns who make this run more fun.
Mr Tey who taking our group photos.

Subang Jaya Run - 10K

Apr 24, 2007 ... SJ 10K Run on 1st July 207
From Mr Lee HB website. (hwabeng.org.my )


The 2007 Organising Committee had its first meeting recently and the date for this year's run is on Sunday, 1st July 2007. the organisers will still be MPSJ, Star and Selangor Amateur Athletics Association (Selangor AAA).

This year's run will coincide with MPSJ's 10th Anniversary. We hae also invited the IGP to commemorate the police force 200th Anniversary.

Keep this date free. Look out for entry forms in the Star.

Lee Hwa Beng

Organising Chairman

24th April 2007

PJ Half to be an annual event - 12-8-2007

RUNNING enthusiasts should make themselves available on Aug 12 as that’s the day of the 23rd edition of the PJ Half Marathon, which will be held at the Petaling Jaya City Council (MBPJ) Stadium in Kelana Jaya.

Datuk Dr Wong Sai Hou, who heads the organising committee, announced the new date after a recent meeting.

“And from this year, the PJ Half Marathon will be held in August every year. In other words, PJ folks can look forward to the PJ Half Marathon, considered the oldest road race in the country in August annually.

“This year’s event will also be part of the 50th National Day celebrations. Tourists are also welcomed to take part in the event, which can be included in the Visit Malaysia Year programme,” Wong said.

The half marathon has three categories – men’s open (18 years and above), men’s veteran (40 years and above) and women’s (18 years and above).

The 10km run has five categories – men’s (18 years and above), men’s veteran (40 years and above), boys (13 to below 18 years), girls (13 to below 18 years) and women’s (18 years and above).

The five categories for the 5km run are the men’s veteran (40 to below 50 years), men’s senior veteran (50 years and above), women’s veteran (35 years and above), men’s special (participant in wheelchair only), women’s special (participant in wheelchair only) and team category (18 years and above).

Adults and children can take part in the 3km fun run.

However, the organising committee is keen to review the 10km route. Members of the organising committee, including officials from the Selangor Amateur Athletics Association (SAAA), will be conducting a route test on May 29 to determine the new route.

The PJ Half Marathon was initiated in 1984. The then Petaling Jaya Municipal Council (MPPJ), SAAA and The Star were the organisers.

Since then, the half marathon has grown into a major event in the country’s sporting calendar.

Last year, the event attracted 6,347 participants.

Wong said the half marathon was a success because of the dedicated officials in the organising committee.

“Sponsors had also played a big part in the growth of the PJ Half Marathon. Some of them have been faithful to the event since its inauguration. We are grateful to them and hoped they will continue their support towards the event,” he said.

NB Pacesetters 15KM 2007

Date : 20th May 2007
Time : 7.00am
Venue : Padang Merbok

Participants

A) Men Open

1) SC Chua
2) TH Lee
3) CW Ng
4) KP Tan

B) Men Veteran

1) CS Wan

C) Men Senior Veteran

1) EC Ong