Longest training run

Saturday, 29 January:
Did my longest training run.. phew! Never tought i could did it without leg cramps, infact i plan to run 30km only, follow my training schedule. Before starting.. still thinking.. and WHY NOT run for 38km?..

.. and finally i'm able to run & finished nearly to completed a full marathon distance.. 39km!. Hiyaaahh! shouted aloud.. think satu taman park can heard me.. when reach & cross stoping line. I could not stop running, thought want to finish in marathon distance but.. kept it the best for KLIM later.. What a wonderful feeling..

Completed 39km in 3:50.21.. till now, can't believe it!.. i praise for myself and confidence i could completed my first marathon in less than 4hours.. by looking there will more runners, my family, friends to run with and pom-pom girls?.. that could help me to run more faster.

That training, really make me prepared in-term of mental, body condition & confident level. A lot of mental vs pain, games while tried to reach Taman Jublee. For last 10km, i ran alone leaving Mr. Teoh behind... heheeee.. Being alone i struggle with my mind to complete it.

My body condition after run,
1. Sweat
still got a few, nearly kering kontang.. luckily at 38km got a bottle of mineral drink to take a bath.

2. Blister
Got 3 small bilsters on my right leg. Didn't gave a problem if i continue the run.

3. Nipples
Ya! this one... err i mean two, betul2 gave me big problem and really interrupt my running concentration. For last 8km, i had to raise my running vest upper from my nipples and sometimes had to run while both hands holding & pulling vest.. if see from far... likes wearing a bra laaa...

4. Legs after run
A bit kengkang for half a day... so in evening went to swimming pool for recovery. Did 4 laps running in the pool & swim with katak style. I love floating in water with head up. Can do it 15 - 20 minutes. To do it, need full relaxing mood and forget all the backlog.. love it!

May be my 12Hour walk last 2 weeks help developed & prepared my body & leg to run more than 30km. Thanks for that.

My timing split,
Taman Jublee (A) - Sg. Jagung (B) - Semeling 10km mark (C) - Tupah (D) - Semeling 10 mark (E) - Sg. Jagung (F) - Taman Jublee (G).

A,B - C: 10km 55.40
C - D: 9km 51.20 (1:47.01)
D - E: 9km 53.01 (2:40.03)
E,F - G: 10km 1:01.41 (3:41.45)

38km... tak puas hati.. still energetic.. add another 1 round of Taman Jublee for another 1 km.

G - G: 1km 8.36 (3:50.21)

So another 2km, if i ran more faster at first 15km & 20km... could finish in less 4 hour. But KLIM route may be alot of fly-over and hilly roads.. and 4:00 - 4:15 should be good enough to set as a base for my first 42km.

Road to KLIM05: Tracking - Week 5/12

Training Plan Week 3
Sun - 9.5
Mon - Rest
Tue - 6.5
Wed - Rest
Thu - 6.5
Fri - Rest
Sat - 6.5
Total = 29

Hard Part
Mon 17/01 - Rest
Tue 18/01 - Rest
Wed 19/01 - 8km 22.06/ 24.15
Thu 20/01 - Rest
Fri 21/01 - Rest & Raya
Sat 22/01 - 14km 19.15/ 19.33/ 20.23/ 19.25
Sun 23/01 - 10km Hiking @ Bukit Larut
Total distance = 32km

Training plan week 4 will be tough. Need to cover 61km. This week no more walking training, solely focus on running. My plan..
Mon - Rest
Tue - 10
Wed - 12
Thu - 10
Fri - Rest
Sat - 30
Sun - Rest

Last week, on the way drove back to Gurun, received a call from Mr. Teoh. He invite me to do long distance run 36k from Taman Jublee to Tupah on Saturday morning. Canteekkk.. group running!

Kuantan Teluk Chempedak Run

More details can be read at PM1 blog ..dari wartawan En. Psychotary

Bukit Larut 10km

Zul, Lan (friend of Zul, meet at Valdor run) and Rosli (new friend) plan to run up to Bukit Larut. We meet at kaki bukit and start run & walk at 7.45am. Take about 10km to reach at the peak. It was new experience to run/walk at Bukit Larut.




Able to reach Bukit Larut resort at 1036 metre but still got another 2km more to Pencawang Celcom at the higher peak. Stop here.. enjoy the scenery.. blowing of cold wind although it was 11.00pm. Got 4-5 nice bungalows here to rent for a holiday here.



2 option to go up. Hiking or paid RM4.00 to ride with land rover jeep. The jeep service start at 9am. We only brought cash and drinks as i been understand there got a canteen but unfortunately may be they still celebrating Hari Raya so it was closed. Fuh! lapaqnye...





My wife, mother & father in-law also join but they went up by Jeep. 12.00 pm we went down by Jeep.

From Taiping with Love..

Saturday, Taiping: Managed to put some mileage after mabuk & lali pekena lemang and ketupat after Raya Aidiladha. Went to Taiping after Friday pray at my kampung - Sg. Bakap.



Did 4 laps around big loop of Lake Garden. A night before, went to ziarah Zulkifli who ran with me during Metro Jogathon & Penang Relay.

1 big loop cover exactly 3.5km. So my time split..

1 - 19.15
2 - 19.33 (38.48)
3 - 20.23 (59.11)
4 - 19.25 (1:18.37)

Distance = 14km

Road to KLIM05: Tracking - Week 4/12

Training Plan

Week 2
Mon - Rest
Tue - 9.5
Wed - 13
Thu - 9.5
Fri - Rest
Sat - 6.5
Sun - 19
Total = 57.5km

Hard Part
Mon 10/01 - 4km 13.04/12.47
Tue 11/01 - 9km 48.12
Wed 12/01 - 8km 21.26/23.01
Thu 13/01 - 4km 13.11/14.48
Fri 14/01 - rest
Sat/Sun 15/01 - 32.34km 6.00.05

Distance: 57.34

Still right on the track! & Selamat Hari Raya Aidiladha

Report: 2nd Penang International 12 Hour Walk

I thought walk is more easier than running.. Wrong! Guess. You cannot simply compare the distance of walking and running. Yes! The distance of walking and running within 2 hours are different but the painful of walking is more.



That was my experience after finish 2nd Penang International 12 hour Walk at Padang Kota last Saturday. Actually i managed to walk only 6:00.05 hour cover exactly 32.34 km with 31 - 1 laps clocked by my ChampionChip. After being disqualified by official by 1 lap. They caught me while running. Actually I run not because to chase or finish early but to loose my leg cramp. Anyway I deserved that and no heart feeling.




When to Padang Kota with SP runners, Mr. Teoh and Janggut. Pick-up PM23 after registered and went to Baru Ferringi for laksa.

Race starts at 8:00pm, 7:30 after finish my Mabrib & jama' isya' change to running gears and warm-up a bit. Meet-up with KB, Becholi and other SP & BM (Bkt Mertajam) runners.




The route cover 1,078 metre to walk around Padang Kota, Jalan Padang Kota Lama - Light Street - Jalan Tun Syed Sheh Barakbah - The Esplanade. Food and drinks were enough and well served to walkers and can have it when ever they like, when passing by at pit stop. There were plain water, 100+, Milo, nescafe, oranges, apples, kuih, bread, cheese, boiled eggs, nasi lemak, nasi campur except nasi kandar. And fried bihoon & mee for breakfast. Hehehe.. beside walking we all also having a great Pesta Makan.



1-2 laps, nobody stop for drinks, after more laps... drinking cups already finish and volunteer (who incharge for drink section) have to recycle by picking up in trash.

My first lap clock 9 minutes ++, so calculate.. for an hour i could finish 6 laps or 6km. 2hour = 12km, 3hour = 18, and to achieve 42km (as my target) need to walk for 7hour. Wow! That is too long.



Mid-night 11pm after 3 hour, a few walkers enter the pit stop and enjoy feast. My right leg starts mumbling. Sometimes i did a slow jog 2-3 metre only to loose the pain.
"A003! You were running.. Check out!" said an official

And suddenly heard an announcement..
"Abdul Haris Shariff from Malaysia.. 16 laps". and so on..
"The highest laps after 3 hours was 22 and the lowest laps was 11."

12pm (4 hour), more walkers hit pit stop and enjoy supper. Some of them asking aid from St. John. The funny thing I saw.. Got a guy smoking while walking and he asked permission for official.. Granted! and continue walking.

Current walking laps result was pasted near crossing line. Result were update every 2 hours.



1pm (5 hour).
I stopped for a while, remove shoes, rub a bit on my toes and legs, warm-down to loose the pain. Already got two blisters. Head to pit stop and having proper supper with nasi lemak and drinks. Take a break for 15 minutes.



30th laps.
My legs were cramps. I'm really scared if same cramps happen after I did long run after fast month. It took me 2 months ++ to recover. Don't want to jeopardise in this walk event. My main obstacles right now, to train and finish my first marathon in KLIM.

31st laps.
Since I been disqualified 1 round, so continue finish another 1 laps for a pay-back and complete my 30th laps officially. I was struggling to finish it. It takes more than 15 minutes for a lap, compare to my first lap which takes less than 10 minute. Walking like robot and kengkang some more. Sweat, none already... sudah kering gila. Shoes getting hotter and hottest.

Then janggut passing by..
"Come Haris... Because You Can!" aiikk.. sound familiar this slogan..
Then said to myself..
"Enough lah.. this not right time to kamikaze. Got KLIM on the road.."

After 31st laps, stop and gantung my shoes. Had meal again and take a nap for an hour in car.



3pm (7 hour), a few walkers change their second shoes. Those who didn't bring backup... they change also.. Walking with slippers. Like I said before, the shoes getting hotter and hottest. Blisters.. It's more than one. Janggut (24 hours run finisher) got 2 big red blisters cover whole both flat foots, he asking St. John volunteers to put a bandage and continue his walk with slipper!. Were that braveheart or kamikaze?..



There were alot of braveheart action here. Some of them walk with kengkang style, robot, slow motion and still walking until 8am. Got a lady, who continue walked after recover from unconscious and she was shouting and crying a loud for help at her last lap before 8am.

At 8.00am sharp, the President gave a gun shoot to end the 2nd Penang International 12 Hour Walk. Walking result..

RESULTS - (MAS unless stated)
Men's Open:
1 - Thevendra Ramanjuloo 93.786km,
2 - Mohd Hanizam Harun 90.552,
3 - Effendy Suhaili 89.474;

Jr Veteran:
1 - Vandenhoeck Alexander (Bel) 89.474,
2 - Cheah Sin Chor 81.928,
3 - Ng Huat Beng 79.772;

Sr Veteran:
1 - Abdul Wahid Kassim 84.084,
2 - Wong Boo Wit 76.538,
3 - Keshab Kumar Chhetri 76.538.

Women's Open:
1 - Emily Stecker 67.914,
2 - Lai Nancy 61.446,
3 - Ling King Choo 60.368;

Jr Veteran:
1 Wong Siu-Ching (HK) 74.382,
2 Yeung Man Chun (HK) 73.304,
3 Fung Yuk Ling (HK) 72.226;

Sr Veteran:
1 - Lim Mooi Kiang 73.304,
2 - Tan Hoi Tiang 71.148,
3 - Wong Ha Mooi 67.914.

If given a choice to run or walk for 30km... Definitely I will choose RUNNING!.

Larian Sebatu DiRaja

Venue: USM, Penang
Date: 16 jan 2005
Distance: 1 mile
Time: ? probably in evening. Can register at 2pm on that day.
Further details can contact 04-653 3268/2133 (Puan Adrina Mohd. Hashim).

Run for Fund

Click The Logo Above For More Details

One of my running friends will be doing a charity run on Friday 21 Jan 2005. 24 hour marathon, to raise for Tsunami Relief fund. Be part of the run or put some $$$ there or pom-pom him while on the run. It helps alot!

Run back home

What you do if your bike got puncture..
..put your running gears & run!

Yesterday, i ran back home from my office Gurun to Pekan Bedong. Left all stuffs (uniform, wallet, safety boots, home keys & beg) except handphone, RM50 notes, IC and bike key.

It's not my first time. I did it 4 times before, 3-4 months ago but never try it in the morning. Maybe i should try once.

My bike got puncture after 1 km, went out for work. Luckily it happen at Pekan Bedong but unfortunately no shop open yet as it was early as 7:15am. 9am.. baru buka..

Pull my bike to kaki lima bike shop, left a message to change inner tyre tube, engine oil and my handphone number. Inform my friend for late-in into office and luckily again, he also on the way.

After office hours..
Need to do training run Office <-> Gurun... but after that.. mau balik dengan sapa?.. Put my Pegasus and run back to Pekan Bedong.

9km: 49.12 mins

Latest news from TheStar - North Metro section

300 Have Signed Up for 12-Hour Walk
Wednesday, January 12, 2005

ABOUT 300 participants have signed up for the second Penang International 12-Hour Walk to be held on Jan 15 and 16.

State Youth and Sports Department director Mohd Baki Yacob said foreign walkers from Singapore, Hong Kong and some from as far as Ghana, Belgium and Czech Republic would also take part.

“We also received overwhelming response from the locals.

“Of the 300 entries, 80% of them were locals.

“However, registration is still welcomed as we intend to surpass last year's number of participants by extending the closing date to Jan 13.

“Those interested can obtain their registration forms from Penang Veteran Athletes Association (04-2268477), state Youth and Sports department (04-2616118) and Youth and Sports Complex (04-6581369),” Mohd Baki.

Jointly organised by the Penang state government, Race Walkers Association of Malaysia, Penang Veteran Athletes Association and state Youth and Sports department, the event is to promote walking as a sport and recreational activity.

The walk will be from Jan 15 at 8pm until 8am the next day.

“Participants will start from Jalan Padang Kota Lama before passing Lebuh Light, Jalan Tun Syed Sheikh Barakbah.

“The distance of each lap is 1,078m,” said Mohd Baki.

He added that the com-petitor who managed to cover the longest distance would be declared the winner.

News: 12 Hours Walk @ Penang

Veterans Bag 12-Hour Walk Crowns
Monday, August 19, 2002

Veteran walkers Mohd Noor Hassan and Yap Wai Mun walked their way to victory yesterday when they emerged champions of the men and women categories respectively at the First Penang International 12-hour Walk in Esplanade.

They were among some 300 participants who sacrificed their sleep to walk all night long from 8pm on Saturday to 8am yesterday around the Esplanade field.

Retired air force officer Mohd Noor, 45, had also won the men’s national category in the Malaysia International 24-hour Walk at Genting Highlands last year.

“To prepare for the walk in Penang, I walked a total of 100km six days a week for several months. I also cycled five hours around the countryside once a week,” he said.

Mohd Noor, who hails from Kuala Terengganu, completed 75 laps within 12 hours while Yap finished 68 laps.

Yap, 38, from Kuala Lumpur said: “Walking without sleep was alright although I had to endure leg cramps and blisters.”

She had also emerged second at the women’s category in the Genting international walk last year.

They each received a trophy and return air ticket to Taipei, courtesy of China Airlines.

The top three winners of the Men’s Open, Men’s Junior Veteran, Men’s Senior Veteran, Women’s Open, Women’s Junior Veteran and Women’s Senior Veteran categories took home RM400, RM200 and RM100 respec-tively.

Participants came from as far as Australia, Mauritius, Thailand, Singapore and France.

p/s: Huh! Need hard training..

Smile again..

After 2 months ++, finally i ran with big smiled on my face yesterday. Bigger than the ache on my right leg (still mumbling abit). I was smiled along the way, anybody passing by cars, motocycles, lorries, tractors.. can see my smile.

Wave a hand to every body who gave me a horn on the road!... Woit! don't langgar hah!

Gosh! Was gumbira betul yesterday. Able to finish more faster than starting time. A good start after a week not running. This weekend, 12H Walk is waiting for me!

4km: 13.04/12.47 = 25.52

Dubai Marathon 2005

Ethiopians make it a double in Dubai Marathon

News

10km.. also sapu by Ethiopian

Kedah 12 Hour Run*

Date: 24th-25th March 2005 (Thur - Fri)
Time: 7pm-7am
Entry Fee: RM10
Venue: Kubang Sepat, Air Hitam, Alor Star, Kedah Darul Aman

Further question and details, please call Mr Zhuang Ming Yik 04-7725220 or 012-4502840 Mr Huang Xin Huat.

*from Tey

Road to KLIM05: Tracking - Week 3/12

Plan
03/01: Training program week 1,

Sun - 16km
Mon - Rest
Tue - 9.5km
Wed - 13km
Thu - 9.5km
Fri - Rest
Sat - 6.5km

Hard Part
Heheheee.. this become an easy part.. i was mengulaq for whole week. No run, no warm-up, Just makan, makan and makan.

Had to listen to my right leg and give time to recover. After Temple Run on new year day, decided to stop training for a week. Too much pain i had. Start run until end, macam kuda kena tembak kat kaki. Not having fun at all on the run. Sakit jiwa ada.

03/01 - 09/01
- Went to Kota Kuala Muda.
- Outstation for 2 days to Shah Alam.
- Sukaneka at Taman Semeling Indah (My taman)

Still got a week, to train for 12 Hours Walk this weekend. Wish me luck!

Road to KLIM05: Tracking - Week 2/12

Plan
27/12 - 2/1: Easy run/jog 4km - 8km. Race 10k.

Hard Part
Well, sometimes it didn't goes as in plan. Thats why we call it actual. Managed to ran 2 days and 1 day for road race in Temple Run.

*distance depend on my timex, assume run in 6 minutes = 1km

27/12 - Rest.
After 10km run at Valdor Run. Finished in 54.12 minutes, not a good timing but still achieve target as i plan to cross finish line in less an hour.

28/12 - 4km, 12.54 / 13.10
29/12 - 4km, 13.28 / 21.52,
Before u-turn to run back to office, my right leg start mumbling. Can't run anymore. Had to walk back to office. errr.. train for 12 Hours Walk.

30/12 - Rest
01/01 - Charity Run
Ku Cheng Tse Temple Run. Less than 8km. Think 5-6km only. Finished in 29.12 minutes.

02/01 - Rest.

Total distance: 14km

Tsunami at Kuala Muda

Pictures paint a thousand word..