Coach

Long time i not post any article here on my running or training. Indeed, i'm not doing any running or jogging or cycling for past 2 months.. emm.. maybe 3. My Pegasus looks good when walking to office. The shoes color blue-white fits with my new uniform - blue-white too.

Before end of this year, i set another target in Run.Mix.Burn! to be a coach. Yep! thats right - Coach. Perut pon dah melebeh abit. Maybe i need 2-3month light jog before i hit road race again. While doing that, i will train Alauddin and Jasmin for Trikidz Triathlon this coming November.



Already told them about rewards if they complete the discipline - Zoo Negara. Depa seronok for the race. Both of them kept on reminding me when to start cycling and running training, i said lepas raya. Actually aku still malas nak start lari lagik.

But since early August, i brought them for swimming every weekend. Alauddin can do a breast stroke while Jasmin still kicking using swimboard. I read a kickboard allowed in Trikidz FAQ. Probably i will register for her too

I will setup a training plan for them and maybe will do 2-3 simulation at Alor Star public swimming pool including bike-run around the stadium Darulaman.

Larian Bendang 2008 - X

I send a sms to Mr. Cheng who is Karnival Penyayang committee for Larian Bendang and receive a reply..

"Haris, cancelled this year due 2 work load on Jubli Emas Tuanku Sultan Kedah"

Malakoff Merdeka Penang 26km Result

Click here for full result. Many thanks to Mr Shaun Yap

Langkawi Beach Run 2008 comment

Click on the image for XL size

New Balance Klang Pacers 12km

Date: Sunday, 12nd October 2008
Time: 7.00am
Venue: Stadium Padang Sultan Sulaiman, Klang

Form available at Forms and Events section

..from pm1

Report: EasyThon

By Aiman Cheah Tiong Chap

Date: 8th August 2008 (Friday)
Time: 8.08 a.m.
Organizer: Easy Pha-max
Venue: Easy Pha-max Marketing Snd Bhd,
No. 60, Jalan Puteri 2/2, Bandar Puteri,
47100 Puchong, Selangor

I came to know about the event in the Star on Tuesday (Lifestyle, page 12). I did not alert my host, Mr Haris about the event because my computer had problem - only to know that actually the modem was the culprit after a Streamyx technician came to check on Friday afternoon. That means three days without internet!

I registered for the race on Wednesday and there were only two categories -men and women. 1-3 prizes and 20 special prizes. I thought I would get at least a special prize because it was held on Friday. Everyone would be working!

After the Rimbathon on Sunday, I did not have any training on Monday and Tuesday because of time. Wednesday was a 1.75km swim at the UM pool. Thursday was off because it was raining the whole afternoon! I had intended to swim again - at a faster pace to help in my stamina.

On race day, I was a little late after the usual morning chores. I left the house at 7.35 a.m. I was lucky because the traffic lights were always green when I reached them. So, I managed to reached at the venue five minutes before eight. I found out that I need not report for the race. I had a light jog to warm up my cold body. After I stopped after feeling a little bit warm -but still not to the point of sweating.

I saw Richard Habeya and another runner from the African continent. Surely, the top two placings would go to them.

I was quite surprised because the race was flagged off by the Health Minister, Datuk Liow Tiong Lai. Ummm the race did not start at 8.08 a.m as scheduled because the Health Minister gave his speech at 8.12 a.m.

I started at the back as I did not think I would have a chance to be among the top three. Surprisingly, Richard Habeya started further back. Perhaps, he had known that the other runner was better than him and the rest were 'vegetables' for him. He passed me after 1mins 40secs. I have always admired his pace. He was out of my sight within a minute! I was running behind Eng Siok Jiun then. She was too fast for me too. As usual, being indisciplined in running, I had a stop after 5 minutes.

Then 6 minutes. Again at the 8th minute. Number eight was certainly not too lucky for me although my body managed to adjust to my pace. I could hold the steady pace, overtaking a few runners. Ran out of steam again when I overtook the lady who finished third. That was at the 16th minute. For a 4.2km race, I should compete it within 24 minutes. So I gave a final push but found that it was already near the starting point.

I managed to overtake the lady again - she had easily overtaken me when I had my stop then. I also managed to overtake three runners about 20 metres before the finishing line. However, I did not not my exact finishing position. A special prize indicated that it would be between 4th and 23rd. My time of 20 minutes and 12 seconds was considered very good as my preparation suggested. The consolation is that at least I did manage to be faster than the 3rd finisher of the women's category.

For the registration fee of RM20, I got a t-shirt for the event, Reader's Diegest - August, 2 pieces of accessories for handphones (sort of key chain?), a bottle of wheatcare body shampoo worth RM25.80 and a bottle of wheatcare hair shampoo worth RM25.80. So, this is a charity race for me...... The first prize lagi syiok.... a bicycle and a set of stainless steel cookware set plus 'gold' medal.

My last run before the fasting month should be Shape and Men's Health Run (it will most probably be run walk run race for me). I think, I have been dominating my host's blogspot for some time now and should take a break.

Thanks, Haris for allowing me to use your blog - to share my experiences with fellow runners and to encourage those who are just taking up running. One can still participate in running event and enjoy oneself although at times one may not be really fit simply because walking is not an infringement in running. Likewise, one can walk slower in a walking event to take a breather as long as there is no 'floating' and 'knee bending'.

Quote of the Day

Only those who will risk going too far can possibly find out how far they can go.

- T.S. Eliot

Larian Jambatan Kuala Dungun

MDD buka kaunter
Oleh Zaid Salim
am@hmetro.com.my

SEBANYAK tiga kaunter penyertaan Larian Jambatan Kuala Dungun (LJKD) kini dibuka kepada orang ramai bagi memberi kemudahan kepada mereka yang berminat menyertai acara itu yang akan diadakan pada 16 Ogos ini.

Selepas pejabat NSTP Jalan Riong, Bangsar dan NSTP Ajil, Majlis Daerah Dungun (MDD) bersetuju menjadikan kelab majlis berkenaan sebagai kaunter ketiga untuk menerima borang penyertaan acara berkenaan.

Penyertaan di kaunter itu boleh dibuat bermula hari ini sehingga 13 Ogos pada waktu pejabat dan sebarang pertanyaan boleh menghubungi pegawai bertugas, Rosdi Mohd Dahan di talian 09-8481931, 09-8481932, 09-8455249 atau Zubir Mamat di talian 019-9360133.

Yang DiPertua MDD, Zainal Abidin Hussain, berkata dengan adanya kaunter berkenaan diharap orang ramai khususnya penduduk Dungun beramai-ramai menyertai larian berkenaan yang menawarkan hadiah keseluruhan sebanyak RM25,000 termasuk barangan dan hamper.

Quote of the Day

If you can't excel with talent, triumph with effort.

Dave Weinbaum

Penang Marathon 2008

Date: 16 November 2008
Venue: Queensbay, Penang
Distance: 22km and 10km... but where is 42km?
Website: http://penangmarathon.gov.my/blog/

Or should be Penang Half Marathon?

..from pm1

TriKidz Race

Malaysia's first triathlon clinic and race specifically for kids. Distance is shorter, rules are easier but double the fun with kids doing the racing instead of mom and dad. Organized by seasoned triathletes for our future triathletes. Malaysian Triathlon starts here.



Date: 29 & 30 November 2008
Venue: Universiti Pertahanan Nasional Malaysia (UPNM) Sungai Besi
Website: http://www.trikidzmalaysia.blogspot.com

Yeah! i should racun my son to do it. Maybe i will layur him with a Zoo Negara visit after he complete B category.

Is M category available?

Detail and form available at Forms and Events section.

..from Aiman

Report: Larian Rimbathon

By Aiman Cheah Tiong Chap

Venue: Forest Research Institute Malaysia (FRIM)
Date: 3 August 2008
Time: 9 a.m.

This event started later than usual. I had expected it to start late because the entry form says reporting time is 7.30 - 8.00 a.m. Should there be a big crowd, the people in charge of distributing the bibs may need a little more time. Therefore, I took my own sweet time to go there, reaching there at 7.45 a.m. It did not matter as I used motorcylce. No need to worry about finding a parking space. I had wanted to bring along the whole family but the children slept at 2 in the morning. So common sense told me to let them to have a good rest at home! Anyway, both the children are recovering from flu and cough.

The run started at about 9.10 a.m. after the long speeches and warm up session. I find that the warm up session was quite good but most of the participants were already impatient to begin the race. Normally, we would have completed our race by 9.10 a.m.!

I did not expect to do well, so I need not have to fight for the pole position. Any way, there were not too many runners at the start. I had a good start, no one was blocking my way. Only my stamina blocked me from running. I stopped after running 3 minutes. It was an uphill jungle trail. I thought I had gone slow enough to maintain my pace.

I had a second stop at 5 minutes and a third stop at 8 minutes. However, I was hoping to get a second wind after the third stop. I managed to maintain a steady pace, overtaking some of the runners who had overtook me earlier when I had to stop. I had overdone it again about 2 km from the finishing line. The runner in front of me was in my category. My rhythm was somewhat affected because when I was near he, he pulled away.

I overtook him but could not distance myself from him. In the process, I was out of breath again. Luckily, it was my final stop! Decided to follow him instead of running ahead of him. About 100 metres from the finishing line, a secondary school student sprinted past us. I kept cool and stepped up my pace. The runner in front of me did the same.

I'm sure, I could not get past him if I remained behind him. Took a risk and sprinted past him in the last 50 metres. Luckily, he did not respond. I had gone all out and had he responded, I would have given up. Surprised to finish in 9th position in 34minutes 24 seconds in the Men's Junior Veteran category.

That was a very encouraging result considering that I had to make four stops during the race. I think I have mastered this 'technique' of stopping during a race as age is catching up and training has become more inconsistent. I had the same problem in Kangar and still managed to bag the bronze medal. I did not have proper training due to time constraint.

Rested on Monday and Tuesday after the TESCO walk on Sunday. Swam for 1 500 metres on Wednesay and Friday. Thursday was off because I had to take my mother to UMMC for her routine check up and took the opportunity to take my children to the doctor as well for flu and cough medication. On Saturday I only ran 6.3km. Ironically, I did not have to stop at all for my normal 6.3km run. I did 32minutes 55 seconds. That gave me the confidence to be a little competitive.

I bought the Rimbathon t-shirt which was sold at RM5 - children size. It was for the SK Kepong PTA fund. Other sizes were sold at RM8 and RM10.

It was a long wait to get my prize - a certificate and medal. It was almost noon after the photography session. Wonder why the organizer kept us for so long to give a medal and certificate.

Report: TESCO walk for life

By Aiman Cheah Tiong Chap

Date: 27 July 2008
Venue: Taman Tasik Titiwangsa, Tapak A
Time: 8.00 a.m.
Distance: 4.3km

This is a charity walk - proceeds from the entry fee/donation will go to MAKNA. It is not a competition walk hence the tagline - get healthy, get active, get involved!

I was still not feeling fresh when I was awoke at a quarter to 6. Quickly prepared 'breakfast' as I have to rush back and go to National Union Teaching Profession office in Jalan Ipoh at 10 am. I got ready by quarter past 7. By the time I reached Tasik Titiwangsa, the entrance was already blocked! What to do? Had to do illegal parking on the pavement in front of a school opposite the entrance to Tasik Titiwangsa. Reached the reporting 'station' at a quarter to eight. The enclosure was already full with participants and I was far, far away from the starting line. Probably more than 50 rows behind!

Shahlin Zulkifli was at the starting line, but I could not see her face. Too far away! It was announced that the first 10 participants to arrive would get a special gift but it was not a competition. Well, whether competition or not, I would go all out. It would be a good exercise. Need not worry about others because it has been stated in the newspaper that participants could walk, jog or run. Still, I chose to walk.

The flag off was at 8 am. It took a while for me to be able to move. By the time, I could walk as in a competition, I guessed I was aready more than half a kilometre behind the leaders.

I saw Harun Tee was among the leaders but soon he gave up half way because he said many people were running. It was okay for them to run because it had been stated that participants can run!

I overtook Mr Lee, who finished ahead of me in Grace Community Funwalk yesterday. I went quite fast as I no longer felt the discomfor on my right leg. Hamstrings also felt fine. Completed the walk in 25mins 05secs. That was still a sub 6 mins per km if the distance was correct.

Quickly collected my goodie bag after the race. There were 2 cans of Malta Quench, a can of Tesco Isoplus, a can of Justea, a packet (400gm) of Tesco ChocoMalt and a packet (80gm) of Tesco Potato Chips. Again, I find I gained more than what I had donated - RM10. Also get a t-shirt for the walk and a certificate of participation.

Report: Grace Community Funwalk 2008

By Aiman Cheah Tiong Chap

Venue: Taman Titiwangsa, Kuala Lumpur
Date: 26th July 2008
Time: 7.30 am

Grace Community Services (GCS) is a charitable non-profit and non-governmental organization that offers various community services that include underprivileged children homes, a drug and alcohol rehabilitation centre, homes for the homeless and destitute women, and unwed mothers, a HIV hospice, and home for the juvenile delinquents. At present, there are more than 2,000 people from various walks of lives that are benefiting from its services through numerous shelters, counseling sessions, and free medical consultation and treatment.

Got to know this event through PACM calender but it was also advertised in Starmetro. There are two distances to choose from - 6km or 9km. I chose the latter. Woke up half an hour later than I had planned to - 6 am. I was a little tired because of prolonged lack of sleep. I only slept for about 4 hours on Wednesday night because I was awakened by my son at 3.30am and stayed awake the whole morning! On Thursday he slept at 8 pm and woke up at 11pm and stayed awake till around 2. I had a good sleep on Friday morning after returning from UMMC because I felt nauseating!

Woke up at half past twelve when my handphone alarm was set for 11 am! My mother was rather unlucky to have a trainee doctor to draw her blood. After seeing her poking on the vein for a few times, I could no longer stand it. I began to feel dizzy and vommiting. I requested for the sister who was on duty to supervise the trainees. She was excellent! Found the vein and drew three tubes of bloods in less than a minute!

I met Mr Yap Kok Sun, a council member of the Malaysian Nature Society. He could not remember me because I had not joined their activities after the arrival of my daughter. He was taking photographs for the event.

Later I met Mr Lee (didn't know his full name), from Puchong. He is a regular walker in walking events. Last week he finished 15 in the MII Walk. I could only beat him if I were fit.

Mr Lee had wanted to join the 6km walk but I persuaded him to take the 9km walk. It was just for a work out. He agreed. Since participants can walk, jog or run, we chose the former. Anyway, the three rounds round the lake was very much under distance. We completed the walk in about 43 minutes. I believe that our pace was between 6 mins 30 secs and 7 minutes. I would not want to go faster than that as I am still recovering. In fact after the MII walk, I rested for two days. Only swam on Wednesday and Thursday at snail's pace.

There were not many people who joined the event. We had a pleasant surprise when we finished 3rd and 4th. I got a prize - a Panasonic cordless phone for the 4th placing. Suppose to be a charity walk, but I had gained more than what I had given - RM30 for the entry fee and the cordless phone is worth RM109!

The Milo van was waiting for us when we finished our walk. After the prize presentation and lucky draw numbers were announced, we were given breakfast inclusive of fruits - the king and queen of the fruits and rambutans! The rambutans were fresh and sweet. I only took two pulps of the durian as I had to rush home, hoping that my two children would still be asleep by the time I reached home.

Lang Indah Charity Run

5km Charity Run on Aug 17
TheStar 24July - Metro (north edition)

GET your sneakers ready as the first Lang Indah Charity Run is set to be flagged off at Desa Lang Indah, Ipoh, at 7.30am on Aug 17.

The event, organised by housing developer Gunung Lang Development Sdn Bhd, will see participants covering a distance of 5km around the housing scheme.

Company director Shin Kok Yee said participants would be running through the scenic limestone hills, the Gunung Lang recreation park, housing estates and the newly built jogging track.

"After the run, we will be presenting donation to the Salvation Army Children’s Home and the Persatuan Untuk Insan Bermasalah Intelek," said Shin.

He said there would be six categories – Men’s Open (aged 40 and below), Men’s Veteran (40 to 49), Men’s Senior Veteran (50 and above), Women (18 and above), Boys Fun Run and Girls Fun Run (eight to 12).

"Cash prizes totalling RM4,000 and trophies will be awarded to the top five finishers for the men and women categories."

"There will also be a lucky draw and breakfast after the run," he added.

A registration fee of RM15 is required for those participating in the men and women categories, he said, adding that the fee would include a goodies bag and T-shirt.

There is no entry fee for the boys and girls categories.

Entry forms can be obtained at the company office at Lot 44747, Desa Lang Indah, Jalan Tunku Abdul Rahman (formerly Jalan Kuala Kangsar).

Closing date is Aug 7. For details, contact 05-5061148 or visit www.ipohroadrunners.org.

Report MII Insurance and Takaful Walk

By Aiman Cheah Tiong Chap

Date : 20 July 2008
Venue: Dataran Merdeka

It is an event that I was not sure to compete after returning from Kangar. While the journey to Kangar was only 8 hours, it took more than 9 hours to return to KL from Kangar by Transnasional. I had a good sleep in the bus despite the pain in my right leg.

I had decided to see the masseur after dinner. Coincidently, my son was having slight fever when I returned from Kangar. So, that would save me time from going to the clinic too! I was lucky because I need not wait long for my turn. My son got his treatment first. His warm body cool down immediately after the massage and he looked more comfortable. Then, it was my turn. It was not as painful as the first encounter and I was crossing my fingers that I would be fit for the race in the next 7 hours!

My son woke me up at 5 a.m. for his milk. My daughter also woke up early.
She had slept at around 6p.m. that night! She was excited because of the colouring contest.

I did the normal chores before waking up my wife. We all got ready by 6.45a.m. That is the good point of being a competitor. If I were to officiate the event, I would have to report by 6.15 a.m. I was not very confident of doing well, just hoping to be among the top 30 – at least a medal for the effort.

I was lucky to be on the fifth row at the starting point. Starting would be very poor if it was any further. I was near Mr Jagjeet Singh and his charges. Mr Tan Khee Meng was also next to me. I had a good start and I trailed Mr. Tan Khee Meng. He had a good pace and I found it very difficult to get past him.

Every time I passed him, he responded by overtaking me in seconds! However, I had the better of him when it was going uphill. I was quite lucky because my right leg did not bother me so much. Perhaps, after the punishing pace in Kangar, the body had adjusted itself to the pain. I was also trailing Mr Raiei. I took the opportunity to overtake him about 1 km from the finish. It was not long for me to be in front of him until I started to bite the dust again. He proved to be better when going downhill.

This time he finished ahead of me in about 50 metres. I only finished in 13th place with the time of 36 mins 22 secs in the 5km men veteran category. Quite a disappointment to finish outside top 10. It was below par performance because there were so many ladies who walked past me and I could not even catch up with them. Need a lot more training to go a level up. Perhaps, I will have a better luck next year?

One good thing about this event is that no one accuses me of running! Why should I want to run in a walking event when there are so many running events all year round?

My daughter was a bit disappointed because there was no colouring contest as advertised in the form. I did call the number given earlier and was told that registration can be done on site. Perhaps it was a last minute cancellation.

Penang Bridge International Marathon 2008

From TheStar 23July - Metro (north edition)

Larian Rimbathon

Date: 3 August 2008 / 7:30am
Venue: Institut Penyelidikan Perhutanan Malaysia (FRIM), Kepong, Selangor
Distance: 3.5km, 5.5km, 7km and 10km
Category: 12

Detail and Form available Forms and Events Section.

..download from KP & Gang.