BANANA

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It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Ipoh International Run Photos

Ipoh International Run Results

Date : 1st July 2007
Time : 6:49am
Distance : 21.1KM
Venue : MBI, Ipoh
Weather : Fine

Half Marathon - 21.1KM

Men Open

KP Tan - 1:49:37 ( 47)
(25:05 / 51;10 / 1:17 / 1:49:37)

SC Chua - 2:11:35 (104)

Raymond Lim - 2:16:20 (117)

Ipoh International Run 2007

Date : 1st JuLY 2007
Time : 6:45am
Distance : 21KM
Weather : Fine

Saturday (30th June 2007)

Start our journey sharp at 12noon, tapao KFC at Sg. Buloh Highway R&R then proceed immediately to Kampar to meet Raymond. Reached his house at 2.15pm and have lunch at his house. We continue at 3pm and reached Ipoh Greentown at around 4pm.

After collecting our bib no and t-shirt (very slow progress and no reporting card given?), we check in Hotel Merloon (nice and clean hotel, highly recommended and very cheap at RM48.00/day, tq peng u.).SC and TH decided to rest at hotel, while myself and Raymond pergi rayau rayau… We take the tong shui and rojak nearby (not bad), then buy some snacks at the shop before back to hotel…

Going for dinner at 7pm+, Lou Wong Tauger Chicken (after waiting for a year), it is nice and cheap compare to Jalan Gasing one, we also ordered the Salted Chicken (yim kot chicken), taste ok. Our stomach really taking revenge this time compare to the last year ( donno where to eat, just took dinner at food court coz also arrived late).

After dinner, proceed to Ipoh Parade for drink before back to hotel. 11pm, we going to meet Ms Chow…zzzz

Sunday (1st July 2007) – Judgment Date

4:45am – wake up by Ah Du…as usual, continue with light breakfast and shower…
5:20am – Raymond wake up….
5:40am – SC…
6:00 am– Three musketeers are well ready and walking to MBI.
6:15am – Registered, tied the band, continued with warming up. My leg condition status – good some more with my new Mizuno Ex????
6:35am – Kandang buka, kambing lepas…..nope, only moves to starting line.
6:49am – Pong…. Start

I standing at the front portion, just 5-6 lines from the starting line, as previously, the 21KM and 10Km participants start together, the new guest today is Spiderman from Thailand.
The target for today is to aim for 1hr50min and preparation for KOTR, decided to run at the constant pace, 5-5.10min/km, when I reach the 3Km, SC Uncle’s passed by with comfortable pace, wa, a bit worry liao. Coz I know his best time is 1hr46min.
Finished at 25:05 at 5km, condition still good when come to 1st water station, so decided to reserve some energy after 6km, coz experienced from last year, there will be 6-7Km minor slopes ahead. Alamak, reminded them not to serve air tangki during Port Dickson (they placed a registration counter there), unfortunately my advice not been considered… they still serve the runners air tangki….
When I reach 7.5Km, SC uncle just in front, haha, got chance liao this time, speeding a bit then “cut” him….the slope really make my energy wasted bit by bit…. Can only finished 10KM at 51:10mins. So far the best time I make for 10KM.
The slope only finished at 12KM…my target at front is one pacemaker Indian guy, he is pacing with malay guy, with more confident in my mind, ok… speeding a bit then cut him at 15KM, that time already 1:17hr ( a bit disappointed liao… hard to achieve 1:45 already at this time.)
My mind like calculator keep workout the timing for every km I have to achieve, luckily my leg still ok, feel very minor at knee only… so choose to ignore it… when come to 19km, suddenly heard someone call “captain”… wuuu, siapa tu? Haha, guan lai our friend Tey, photographer sifu just stands in the middle of the road…. He said purposely come here to give us support… kamsia kamsia…like that must add some accelerator in my engine.
I finished 20KM at 1:44:55… Just hope that my PBIM form will come back again. Quickly pecut again and saw Ah Hoo at the last 150meter…. at that time of 1:49:21. Sub 1:50hr still got chance lar….
Alhamdullilah, terimakasih banyak banyak, pecut kuat kuat and finished at 1:49:37, at position no.47… my new PR… tq to my new shoes, my spirit and all the advices from my pen u’s. Even though I still have to cut 5mins more to achieve KOTR qualifying time… with 1 month to go… the chances still there. Never give up.
SC come back at 2:11:35, at the position of 104, if his can skip his special assignment during the race, the result will be better.
Raymond, perform better than PBIM, managed quite well his knee (injured during PBIM), and finish at 2:16:20, at the position of 117. His second Half M. Young boy, dont upset... continued and put more effort in your training, sure you will get better result at coming KOTR.

He pace with SC for first 3KM before our fren going for special assignment…

Ipoh Run, see you at 2008.

Next Race –8th July 2007 - Siemens Run (Dataran Merdeka)

Metropolitan Long Distance Training - Session 2

Date : 15th July 2007 (Sunday)
Time : 5.30pm
Venue : Taman Metropolitan, Kepong
Distance : 3.65km/lap

Gang & friends,

Our second training session is coming.

It purposely arrange for those who are interested in distance running.

You can run as many laps as you can and treat it for your KOTR, MPPJ or whatever race preparation.

Kindly confirm your attendance with me (kptan@smartjv.com.my ) or Cik Siti before 10th July 2007.

SJ 10K

For those who are unable to participate on 26th August 2007.

UPNM IRONHILL RUN 2007

Date : 21st July 2007
Time : 7.30am
Venue : UPNM, Kem Sg. Besi
Distance : 12KM, 7KM

KUL 10K - Finishes Medal

Kota Kemuning Shoe String Run

Date : 15th July 2007
Time : 7am
Venue : Sekolah Kebangsaan Bukit Kemuning 2
Distance : 7KM, 3KM

PBIM - Race Report

23/6/2007 (Saturday)

3.40pm, departed from UTM, straight away proceed to NS Highway, reached Tapah at 5.10pm for KFC, very hungry liao.... met ah cheng there and our fren also did some funny actioned, hehe... 5:45pm continue again toward North. Reached Penang Bridge at 7.30pm... sms and called Boon (haiya, wrong no recorded, cant get him,haih, very dissapointed). Get loss when going to Krystal Suites.... By the way, reach hotel already 9pm.. quickly took dinner, then rest.... somemor got 2 versions of starting time for marathon, quickly sms fren and confirmed the time..
Problem to rest early...cham. I think 11pm... oni managed to sleep

24/6/2007 (Sunday)
12am, wait up once..
1am, disturbed by Ah Du song (alarm alert) then wake up... quickly grab power bar and endurance drink... must be express since 6 of us but only have 1 bathroom... then continued with all of them take turn..
Leave the hotel at 1.50am, siao liao road closed, we pusing2 at roadabt, cant find the way to USM.. decide to take the other route...aiya, bcos of traffic light....miss out Uncle Ong car... some mor take the wrong junction go in Holland oredi.... Checked with the pedastrains.. "salah direction, encik...pusing balik", war very kan chung liao... it is oredi 2.20am... pusing2 then reached main entrance of USM, kena halau lagi... dekat Tesco, my fren.... xiao liao.. now already big and smalll peluh all sweat out liao.....keep speeding liao.... tell myself to calm down... otherwise this trip will be wasted and no meaning liao... Ok... refer to the raodsign, wa lau ler... ang kong popi...get to find uncle car parked at the road side... dont care lar, even that is roadside... just park first ( i think 1-1.5 km away from starting place)..2.38am. Locked the car, then run... on the way.. the Rela guy told us, 2 minutes left... must be quick... by the time reached the reporting place.... 2:50am.... luckily bolih masuk. all sweats...no need warm up lar. Ah Hoo struggle with stomach pain/gas.... siao liao.
2.55am.... all the kambing keluar kandang....cant find Raymond, meet Eng sisters(3:48 and 3:49, salute), chat for a while before start, the race starting at 3am... our fren not ok lagi....anytime oso can muntah 1.
Have relax run starting, i think 5.8min/km...until reach the bridge... Pacing with Hoo till 10km, 56.04min... ok mar... for 42km...then i continued with lone running, the weather is quite humid, not wind... a bit hot lar...somemor the way to 20km (1hr57min)... very smelly lar... me oso want to vomit liao... Continued the journey to 30km (3hr03min)... a bit tired and boring liao, after running the long stretch of road and u-turn.. meet ah Hoo, ah cheng and uncle while i take the other direction... as well as Kelvin Ng..
Stamina keep deteriortating after 32.5Km, a bit struggle, some more no runner to pace.... but just told myself, cannot walk or stop, otherwise my target 4hr30min will be gone like wind liao....push harder and hardest... continued....Wah, then struggle up to 40km(4:13km), feel the knee slightly pain ( old method applied, talked to my dearest fren (leg), pls be cooperate, 2 more km left.. dont b naughty). very panic now, 17mins to beat 2.5km, somemor caught in traffic jam (donno from fun run or 10Km runners), 4 to 5 another marathoners also find difficulties to get pass the crowded... i told myself if continued like that, sure no chance to meet my target. I told the ah mor lady ( she also frustrated and start with walking liao), dont give out, we ask them to give way... suddenly, i oso donno where is the magic power came from... i just keep shouting and speeding + keep pushing the runners (pai ser) (really magic, until now, i oso not believe), Thank god, 4:25;55.. beat my target, new PR and oso first time can compete the whole full M without stop. even my leg shaking, worth it. Meet CW, knee pain and stop after 10KM.
Ah Hoo reached at 4hr50min ( his new PR also), glad that he put in all the effort, fighting all the spirit and not giving out (stomach pain and leg injured and bleeding). he shoes also got blood stain.
Ah Cheng, 5hr36min, first time running in full M and also believed that training is necessary before race. Not too bad, the result is better than my first M. The most important things is completed and enjoyed the race. True winner.
Raymond, 6:00.34, our fren struggling with knee pain. True winner. KP & gang new team member.

12:00noon, check out and continue with our journey.

Next race : Ipoh Run

PBIM Result

Date : 24th June 2007
Time : 3:00am
Venue: Sekolah Gelugor
Distance : 42KM
Weather : Humid

Tan Kean Peng : 4:25:55 (56:04/1:57/3:03/4:25:55)
Lee Tiong Hoo : 4:50:44 (56:04/2:00/3:18/4:50:44)
Chua Sang Cheng : 5:36:58
Raymond Lim : 6:00:34 (Knee Injured)

Ng Chuan Wen : DNS

How to Cure Ankle Injuries

There's no fastest way to cure ankle injuries. It needs time to heal.

But if insist to go on to compete (not recommend to), try to take some painkiller or steroid type painkiller (more efficient) to reduce the pain. Try to ice the pain area….but not for too long (frostbite). Do it on and off….as often as possible to reduce the inflammation.

And finally, when going to compete, rub some menthol based cream (eg.: counterpain…etc) and wrap the ankle as tight as possible to subdue the pain as much as it can when running.

The final advice is not to compete…..to prevent further injuries.

The Melaka Historic City International Run 2007

Date : 29th July 2007
Time : 6.45am
Venue : Stadium Tun Fatimah Taman Bandaraya, Bukit Serindit, Melaka
Distance : 21.1KM, 10KM and 5KM

Nice Quotes

Bridge Marathon set for record

Source from The STAR

THE Penang Bridge Marathon is set to gain entry into the Malaysia Book of Records for having the most entries in a marathon.
A total of 20,384 people have signed up for the event on Sunday, and the figure is expected to almost hit 21,000 with last-minute participation of foreign runners. Last year’s marathon attracted almost 10,000 participants.
State Tourism Development and Environment Committee chairman Teng Chang Yeow said the participants this year hailed from 50 countries, including Singapore, Thailand, India, Britain, Japan, Hong Kong, Indonesia, Germany, Kenya, Australia, China, Austria, the Netherlands, Denmark, France, Ghana, Canada, Brazil and the United States.
He said 19,773 participants were local residents while 611 were from other countries.
About 38% or 7,588 of the participants were women, he added.
Teng said the event was divided into four categories – 42.195km full marathon, 22.3km half marathon, 10km quarter marathon and a10km fun run.
The half marathon attracted the most participants (8,290 runners), followed by the fun run with 8,240 runners.
“Participants are required to collect their numbers and T-shirts at Queensbay Mall from 10am to 9pm on June 22 and from 10am to 6pm on June 23,” Teng told a press conference at Komtar in Penang on Monday.
He said the Penang Bridge would be closed for the event from 2am to 10am on Sunday, and that the ferry service would operate round the clock on that day.
He said the full marathon would be flagged off in front of Universiti Sains Malaysia at 3am, followed by the half marathon at 4.30am from the same venue. The quarter marathon and fun run would be flagged off from Rescam at 5.30am.
Teng said there would also be a 3km charity run at 8.30am in which Yang di-Pertua Negri Tun Abdul Rahman Abbas, Chief Minster Tan Sri Dr Koh Tsu Koon, state exco members and other VIPs would participate.
Marathon’s organising committee vice-chairman Idrus Mat Tais said RM150,000 had been raised from the charity run.
Idrus said entry for the marathon was still open to overseas runners, and he expected 300 to 400 more foreigners to sign up on Friday and Saturday.
Teng later received some sponsorship for the marathon, including 5,000 T-shirts for participants, from Yeo Hiap Seng (Trading) Sdn Bhd and 15 air tickets as lucky draw prizes from Firefly.
The tickets are for return flights from Penang to Phuket, Koh Samui, Langkawi, Kuantan, Terengganu and Kota Baru.
The marathon, jointly organised by the Malaysian Highway Authority and Penang Municipal Council, is listed as one of the 50 special events for Visit Malaysia Year 2007.
Its media sponsors are The Star, Nanyang Siang Pau and Tamil Nesan.

From Couch Potato to World Class Runner -- story of a late Bloomer

source from hkrunner.com

http://www.pponline.co.uk/encyc/scientific-training-marathon-training-882

20th Seremban Half Marathon 2007

Date : 15th July 2007 (Sunday)

Time : 6.45am


Venue : N.S.Padang, Seremban


Distance : 21.1KM, 11KM, 9KM & 3KM


Closing Date : 7th July 2007

10,000 expected to run in NPE Adidas King of the Road 2007

source from The STAR

DETERMINATION and will power push her to continue running every day.
Devamani Sothie has been running for 20 years but she has no intention of retiring.
“My only aim is to be the champion in every run,” said the former bank employee who has bagged at least 10 medals this year in local and international runs.
The 38-year-old athlete said, “I train harder and harder each day. I know there is always someone younger and stronger chasing from behind, so I have to run fast.”
Another runner, Sharul Ambri Mohd Noor, shares Devamani’s strong will to win.
“It is the thrill and joy of winning that spur me to go forward,” said the 33-year-old personal driver.
The two are among an expected 10,000 runners who will participate in the coming NPE Adidas King of the Road 2007, which Deputy Tourism Minister Datuk Donald Lim launched at Bukit Kiara Equestrian and Country Resort recently.
Jointly organised by Adidas, Majlis Sukan Sekolah-Sekolah Malaysia (MSSM) and New Pantai Expressway (NPE), the run will flag off at Sunway Pyramid on Aug 5.
A 21km half-marathon is being included this year to attract the participation of local runners, in addition to the usual 10km, 7km and 5km runs.
This will be the first time in Malaysian history that a run is held along an elevated highway.
To accommodate the run, the highway will be closed temporarily from 5am to 10am on the morning.
There are 14 categories in all and each participant will receive an exclusive NPE adidas King of the Road 2007 limited edition running vest, certificate of participation and a 30% discount voucher for adidas products.
The champions in the Men’s and Women’s Open categories will receive RM3,000 each and the top three finishers in each category will also receive adidas sunglasses.
Registration is currently open at adidas KL Sentral and Bukit Damansara. The fee ranges from RM5 to RM30, depending on the category.
The last day for registration is July 21.

Metropolitan Long Distance Training 1- Result

Date : 17th June 2007
Time : 4.30pm
Venue : Taman Metropolitan, Kepong
Distance : 3.65km/lap

6 Laps - 21.9km
2'00:00 - Tan Kean Peng (20:57/ 18:53/ 19:17/ 20:36/ 20:39 / 19:38)

5 Laps - 18.25km
1'45:52 - Lee Tiong Hoo (17:24/19:48/22:39/23:37/22:24)

4 Laps - 14.60km
1'30:11 - Chua Sang Cheng (20:20/25:17/21:29/23:05)
1:39:10 - Ong Eng Chung (21:58/24:37/25:39/26:56)

3 Laps - 10.95km
1'25:46 - Chua Chin Yeong (22:41/33:23/29:42)

2 Laps - 7.3km
59:10 - Phuah Phuay Leong (24:28/34:32)

DNS:
Raymond Lim

Metropolitan Long Distance Training 1

Our first long distance training can consider went smoothly and successfully done, thank you to all the runners who participated. For those who ffk first time, we also forgive him lar ( he also guarantee dat will turn out next time...hehehe)... since d Tuhan really give us face... no rain.. wa lau, let me worry for whole day after surfed all d website... haiya, the weather report cinya make me worry... somemore the sky so cloudy d whole day.

Furthermore, during my lunch, the langit oso keep crying..luckily my aunt asked me to sembahyang kau kau... at d end it really work lar.

The run has been bring earlier an hour to 4.30pm, with u all support and punctuality(this time ah cheng really make it, not talk oni), all d things can set up on time and the run also starting at 4.30pm. Everyone also put their effort and their best to finish as many laps as possible even though it is quite windy and hot, the obstruction by the speeding motorcycles and the rubber mat also occupied by quite a lot of persons. One thing i would like to add here is put more effort in stretching and warming up/down to reduce your pain after run. Those who facing pain or uneasy after run, you can use ice pad/ice to slowly rub the effected area.

For those who just participated in running, just enjoy your training and dont over stressed it, otherwise you might end up with retirement.

And not forgotten, all the volunteers, Calvin, WR and Aunty, kamsia kamsia. Without you all, we might end up with dehydration and no time keeper, no lengchai lenglui photos etc..

Look forward for next training session (tentatively 15th July) will get more runners to participate in.