Date : 1/09/2007
Venue : Pandan Jaya
Distance : 6.5KM
Men Open :
1) Tan Kean Peng : 27:45 (6th)
Men Junior
1) Lee Tiong Hoo : 26:52 (Champion)
2) Chua Sang Cheng : 29:15 (3rd)
Note : TH and SC won medal and hamper.
Just finished training at Tasik Permaisuri, a malay guy (according to chinese uncle) broke in my car.
My belonging has been stolen
1) HP
2) IC & Driving licence
3) Credit Cards
4) All other cards
5) Cash
TH
1) HP
2) Cash
3) IC and Driving licence
3 mizuno race t-shirts, reporting card and bib nos.
I will be uncontactable at the moment.
Any matters, please email to kptanster@gmail.com
SELAYANG will hold its 50th National Day Celebration near the Selayang Stadium on Sept 2 with numerous activities lined up for the public.
The celebration, organised by Yayasan Ikhlas Selayang, Gerakan Belia 4B Selangor dan Selayang Barisan Nasional component parties, is set to welcome 80,000 voters in the area.
Taman Templer assemblyman Datuk Ahmad Bhari Abd Rahman said about 5,000 students from the surrounding schools were expected to join the Larian Merdeka to be held on Sept 1 and continue until the next day.
To beef up the excitement, there will also be helicopter rides, rock climbing, FI exhibition, agriculture exhibition and culture shows.
For details on the activities, call Ismail Yaacob at 03-61368358 or 019-427 9277.
Date : 26th Aug 2007
Time : 7:30am
Venue : MPSJ
Distance : 10KM
Another pressure event again, after knew that the men category bib no up to 1500, while only 100 medals provided.Wah, for guarantee of medal, just imagine how many runners you got to beat. While as one of the popular event, for sure there will be most of the elite runners will be there. Well, It is also all the KP & Gang member participate after PBIM.
We reached USJ at 6:50am, another cloudy day again.. seem like it is going to rain like yesterday. After reporting, all of us moving to the starting point. The event flag off on time..TH really give me a big surprise very powerful sprinting at the starting point.. our fren back to normal already...At first, my strategic is 5min/km for the first 3-4kms, then speeding for the rest...By looking at TH action, i got to change my strategic and have to follow him closer.
Our fren give me 2nd surprise, he can keep his constant pace up to 7.5km. all the way i keep my distance abt 50m from him. This will be very interesting match for two of us this time, i also keep thinking how to plan to have better chance to beat him. If i overtake him now, i might have to struggle up to lousai till the end if TH really pushed me kaukau. If i let him to lead me up to last 2km, he shall very confident and pia with me up to the end, because, he knew that he can sprint faster than me. At the end, i decided to overtake him at 7.5km, after the u-turn, I really tired already, but dont want to miss the chance and let ppl sayur me... so i decide just push to the end..alamak, that is 1 youngster overtake me at the last 20m.
Quite a good event (except the mineral water finished too fast), I and TH also have new PR here. SC and CW also have better result compared to last year. Raymond struggle with stomach pain, CY and PL still a lot to improve.
Sim, siti and farana finished the run at 86mins.
Next Race : Run 4 it 12KM NB Klang Pacers
Date : 26 Aug 2007
Time : 7.30am
Venue : MPSJ
Distance : 10KM
Results :
Men open :
1) Tan Kean Peng : 45:00 (49th)
2) Lee Tiong Hoo : 46:00 (71st)
3) Chua Sang Cheng : 52:54
4) Ng Chuan Wen : 53:45
5) Raymond Lim : 57:48
6) Chuah Chin Yeong : 64:37
7) Phuah Phuay Leong : 79:07
8) Sim Eng Guan : 86:23
Women Open :
1) Siti Aishah : 86:23
2) Farana : 86:23
Event : Larian Merdeka
Date : 25 Aug 2007
Time : 7.30am
Venue : Taman Tasik Permaisuri
Distance : 7KM (actual +/- = 6KM)
Another wet wet run since after PD Half.
We treat this event a bit difference, we just want to have relax run and enjoy the momenet.
We reach TTP about 6:50am, Raymond already there. we have snap photos with Raymond, Weng and his family. At the time of 7.10am, the sky already very cloudy, as foreseen, we can ran away from the rain anymore, just hope that the organiser still start on time cause we have to back to work. we are quite worry when we heard that they will still accept registration.
I would like to take this opportunity to thanks to DBKL and FTAAA by start the event on time, at least it will let us run in peace of mind rather than will be late to the office. The race start with quite different environment which you can seen that a lot of elite runners did not speeding at the starting but just relax their pacing. Seem like most of them are reserving their energy for SJ 10K.
KP& Gang also joke around during the run, i really enjoy this race whereby got time to chat around rather than bearing all the pressure, just aiming for finishing point and grab the medal. I already lost this type of feeling quite sometimes. Today, i can look around the surrounding and say "hi" to those i known. Three of us just keep the pace until i think at least about 4.5KM. I think Raymond and Kelvin Ng both of them pace together and chat from starting till the finishing point.
Turn to the finishing point, I finished in 31:33(28th), TH 32:36(35th). SC 32:43 (37th) and Raymond 34:28 (40th). While another three of our friends, KK, Siti and Guan finished at 60:00.
Next Race : Subang Jaya 10K
Date : 25 Aug 2007
Time : 7.30am
Distance : 6KM
Men Open
1) Tan Kean Peng - 31:33 (28th)
2) Lee Tiong Hoo - 32:36 (35th)
3) Chua Sang Cheng - 32:43 (37th)
4) Raymond Lim - 34:28 (40th)
5) Sim Eng Guan - 60.00
To commemorate Hari Wanita 2007, WAO and The Body Shop are organising Walk of Love, Celebrating Women, at The Curve, Mutiara Damansara, PJ, on Saturday (Aug 25) at 6pm. The event begins with a light walk-a-thon around The Curve. It is open to men and women of all ages. Tickets are priced at RM30 per person. Tickets are available at all The Body Shop store in the Klang Valley. Please retain the tickets to claim your Body Shop Walk of Love T-Shirt from the registration counter on the day of the walk. For details, call Annie or Didie at 03-7957 5636 or 03-7957 0636.
Those who had registered for the Subang Jaya 10km Run on Sunday (Aug 26), can collect their numbers from today at the Subang Jaya Municipal Council (MPSJ). The numbers will be distributed from 10am onwards. Those wishing to register for the Run can submit their entry form until 12 noon on Saturday (Aug 25).
source from THE STAR
THE Kinrara Run 2007 will he held on Aug 26 in conjunction with Merdeka month celebrations.
Organised by the State Assembly N29 Seri Serdang, the Parent-Teacher Association of SK Seksyen 1, Bandar Kinrara, with co-operation from the Residents Association Zone 22 MPSJ, the run aims to raise funds to upgrade the school's facilities and for the PTA.
It has eight categories - primary school boys (aged 10 - 12, 5km), primary school girls (aged 10-12, 5km), secondary school boys (aged 13-19, 8km), secondary school girls (aged 13-19, 6km), men's (aged 20-39, 10km), women's (aged 20-39, 8km), men's veteran (40 years and above, 5km) and women's veteran (40 years and above, 5km).
Cash prizes will be given away to the first three winners in each category while trophies will be awarded to the first 10 runners.
Registration fee is RM3 for primary school students, RM5 for secondary school students and RM10 for the rest.
Deadline for registration is Aug 26, 7am.
Entry forms can be obtained from SK Seksyen 1, Bandar Kinrara, or downloaded from www.myprohost.net/sks1
source: www.wikihow.com
This can help you to run longer and faster and have energy to burn afterwards.
Steps
1)Pick a time later in the day if at all possible. Your body temperature increases throughout the day, which is an indicator of your body's metabolism. (Opinions differ on this -- many people believe morning is the best time for longer runs because of the fact that your body temperature is lower and you are better able to tolerate the increases from exercise. Also, races tend to be in the morning.)
2)Eat well the day of your run. Don't just gorge on sweets and fatty foods. Look for long-lasting carbohydrates, like oatmeal for example. Also, do not eat anything for at least two hours before you run.
3)Make sure that during the day you stay well hydrated, but don't just drink water. Make sure you include electrolyte beverages (such as Gatorade). Drinking water alone can actually be harmful. It's easy to upset the sodium balance in your blood if you don't have plenty of salt reserves.
4)Have something to keep your mind occupied, like a music player for example. Sometimes, just going out without one can give you some much needed time to think. After a long day, there's nothing much like a good long run to clear your head.
5)Make sure you stretch well and are nice and warmed up before you start. Then just get out there and do it.
Tips
1)Make sure you have a good pair of running shoes with good support for your arches. Injury is very possible if you don't use proper equipment.
2)Don't start out too fast, it will adversely affect you towards the end of the run.
3)Drink plenty of milk to help keep strong bones and muscles. But not right before or after a run.
source from www.wikihow.com
1)Motivate yourself. If you want to get better at running, it should be because YOU want to get better at running, not because your coach or your family wants you to get better.
2)Run consistently. Get into a routine and stick to it. For example, run 5-6 days a week and take at least a day off each week for your body to recover. Your progress will go downhill if you don't give your body time to rest.
3)Do other workouts that will help.
a)A Tempo Run is running at a steady, uncomfortable pace for a shorter time. This is a great workout.
b)Hill repeats are sprinting up a hill and then going down it to do it again. Don't go too hard down the hill. You may even want to walk down the hill.
c)Track workouts involve doing repeats of different distances around a track. One example of a track workout would be running 4x400 meters with a three minutes rest in between. Mix distances and rest times to find track workouts that work for you.
d)Intervals are when you run hard for 3/4 of a distance, then jog slowly for the last 1/4 and repeat as many times as you desire.
e)Do exercises to strengthen your ankles and to prevent shin splints. One thing you can do is walk on your tip toes and heels for a minute or two each day.
4)Maintain a healthy diet. Eat food with carbohydrates and protein for energy and to build your muscles. Also, calcium will help strengthen your bones, which can receive a lot of stress from running.
5)Get the right stuff. Make sure you use the right running shoes and apparel so that you can run safely and comfortably for years to come.
6)Improve your form.
7)Exploring the scenery through running
8)Set new challenges for yourself. Run faster, longer, and in different settings.
9)Support running. Go to racing events. Advertisers who fund races expect to see faces. Be one of the faces and cheer on fellow runners.
10)Ask other runners for advice.
11)Join a running club or a sports team.
12)Teach other people how to run.
source from www.wikihow.com
Steps 1
1)Make a commitment to train at least four days a week.
2)Gradually build a base of conversational pace running (a pace at which you can talk). Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.
3)After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule:
Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.
Day 2 - Rest day
Day 3 - Easy 30 minute run
Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.
Day 5 - Rest day
Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.
Day 7 - Rest day
4)Try challenging yourself once every two weeks or so with this technique:
a)Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.
b)Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).
c)Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.
d)Beat your own time. Once you have your initial times, you do not want to go below it. At least maintain an average.
e)Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.
5)Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not do heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 reps of one minute of wall-sits two times a week along with lunges with light weights or a medicine ball.
6)Make a commitment. Do not quit your regimen - do not tell yourself you'll do it tomorrow, you're too tired, you're too busy.
Tips
1)Purchase gear from a shop where the staff are knowledgeable (large commercial stores are not knowledgeable stores, find a smaller specialty shop). Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries. Replace shoes every 300 miles or if they're deformed in any way.
2)When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back your volume 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race.
3)Stretching is the most important thing you can do. It will help you not get sore and makes you more flexible
4)Recovering is also very important. If you do a hard work out one day, you get better by making sure that your next day is easy and you stretch a lot.
5)Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.
6)If you feel the need, carry a water source with you, particularly if you are running for over 5 miles (about 8 kilometers). Remember that 2% dehydration leads to a 10% drop in performance.
7)Results are at least partially based on genetics, some people will have to train harder to get the same results.
8)To improve your stamina, compete in other sports. Soccer, football and rugby are all good choices.
9)You can also strap weights to your legs (about 3 lbs is a good weight to start with) then gradually increase the weight at a comfortable pace. Be careful, however, as this can lead to more injuries if not done correctly.
10)Stay on your toes before running. Try hopping on your toes before the gun fires or a race begins. This will cause your muscles to work to your advantage and increase reaction time. It's just as important as running itself.
11)When running, fully pump your arms and move your legs. Do not worry about making your foot hitting the ground in the absolutely right way; It will distract you. Instead, focus on going faster and pump your arms. The faster you pump your arms, the faster you will run.
12)Stretch your legs out, but not too much, when running. Learn how to run fast while stretching your legs. Do this by concentrating on putting your foot out as far as you can, as fast as you can. Rabbits can run 40 miles per hour because of how fast they are and how much they stretch their legs out.
13)Synthesize your speed with your length of pace. You might actually outrun your opponent without losing as much energy. This is best used when you focus on acceleration, and then stretch the legs when at full speed. It is like a "Next gear" effect.
14)Lean forward when running. A photo finish could mean the difference. It is vital to lean forward when nearing the end.
I suppose to be lone ranger and running in Kuantan Beach now but the organiser postponed the event again to 27th Oct 2007, Saturday??? sure or not?
Not going to Ktn, so got chance to participate in local run again, which i actually preferred to, a bit tired after continuous 3 half M together.. can take a rest for shortest distance. Why not?
Now start headache with local events, too many events for today. NACSCOM, Larian Setia, Larian Kajang, Putrajaya Breakfast run, Watson Charity Walk. In order to save the time because TH have class today, then we decided to register for NACSCOM. Actually, we register for Watson as well ( we might proceed with this event if NACSCOM can finish earlier).
We reach Padang Timur very early, i think 6.35am..not many people there, take an illegal parking at roadside..luckily no summon..tq MPPJ. Instead of we having our warming up session, we have been invited by one of the senior citizen from the organiser to help them to organise the tables and chairs.. no problem lar, we still young mar.. many runners also give their helping hand when the goodies bags lorry arrived...like chan, suriati etc.. very kam tung that time.. Malaysia boleh..
After completed the work, we have warming out session at the Padang, alamak, that time already 7.10, most likely his event going to delay again. My past experience told me that it will have warming/aerobic and speech session before starting of the event. But now they still busy with the registration. TH, good luck to you liao, definately you are going to late and i dont think we can like "hong pai ah ku" going for the 2nd show liao (i mean Watson Walk).
Wah,it start very late.. i not sure what is the actual time because my watch already set to chronograph mode, it could be 8.15am. I did a very paiser mistake, i forgot to press start on my watch and only aware it at the mid way...sigh....Thank you Ronnie for help me to record the time.
Vary kan chung at the begining,the elite runners standing at front look very serious,look like the 15 medals really difficult to grab this time. I am TH about at the position of 11th or 12th after the starting..after the first turning, i manage to move forward to position no.9 or 10, during the down hill and 2nd turning..i manage to cut another two runners..I just keep my pace closer to the runner at front, i think that is 150-200m apart within us. Continue my pace until reach the junction to the Padang Timur, quite confuse here and got to slow down, not really know the exact direction. I point my hand left or right, but nobody really show me the direction. Luckily that is one policemen point me to the finishing point. At first i am very curios until i saw Ronnie standing at the finishing point.. wah, quickly speedy up and complete the race. I finish race at 19:39 at 7th position . After i registered my name and collected the medal, TH also reach the end point.. Wah..19:52 at 8th placing. our fren. improved again. Luckily i wear my new shoes thank to my leg all ok, otherwise i might loss to him this time.
p/s :
Raymond participate in Putrajaya Breakfast 5Km today, good news is that he knee ok after the run.
Next Event : Larian Merdeka, Taman Tasik Permaisuri
Date : 19th August 2007
Distance : 5Km
Venue : Padang Timur, PJ
Results
Men Category E (18-49 years old)
1) Tan Kean Peng : 19:39 (7th)
2) Lee Tiong Hoo : 19:52 (8th)
LEE TIONG HOO
CHUA SANG CHENG
Ng CHUAN WEN
RAYMOND LIM
