Run. Mix. Burn!

Thursday, 28 August 2008

Taman Negara Eco-Challenge

Date: 5 - 8 November 2008
Venue: Start @Tanah Rata, Cameron Highlands and end at Kuala Medang, Lipis

An Eco-challenge consist of 2 disciplines - Running, Rafting and running again. It's a 4 days event and 4 members per team.

Each team comprised an optional of men and women, racing non-stop, 24 hours a day, over a rugged 150km course, participating in such disciplines as trekking, whitewater rafting and running.

More detail at


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Wednesday, 27 August 2008

Quote of the day

The answer to the big questions in running is the same as the answer to the big questions in life: Do the best with what you've got.

- Dr. George Sheehan


Tuesday, 26 August 2008

Report: Shape and Men's Health Run

By Aiman Cheah Tiong Chap

Date: 24 August 2008
Venue: Tapak 'A', Lake Gardens, Kuala Lumpur

This is suppose to be my last race before the month of Ramadhan and I will normally take a month's break from any form of exercise.

I was eager not to miss this event, so I contacted Mr. Kevin Chow(pm32) to see if he would run. Unfortunately, he did not. So I called Mr Raiei, my fellow FTAAA friend for a wake up call. I could not bear to miss the race and I had just missed the Kuala Dungun Bridge Run last week.

Although I did not have a good preparation for the race, I was quite confident of doing reasonably well. I was lucky in a sense that the weather did not disrupt my preparations. I managed to swim on Wednesday and Thursday (1800metres) and run 10.5km in 53 mins on Friday.

On race day, I was awakened by my son at 5.00 a.m. Oh, that was too early. I went to bed after feeding him because I still felt sleepy. My handphone alarm sounded at half past five. So, it was time to get up and be prepared for the race. Shortly, I got a wake up call from Mr Raiei.

I started at the back because I did not expect to do that well. A 5-minute per km pace would be just wonderful. I have not been able to sustain that pace for a very, very long time. I used to run faster than that before Akmal was born.

Starting from the back was a blessing in disguise. As I started slowly, I was able to warm up my body slowly. For the first time, I did not have to stop for a breather because I had not surpassed my stamina threshold. It was almost a perfect race for me almost until the end. There was a signal for muscle cramps on my left leg about 2km from the finishing line as I tried to increase the pace. I had to slow down.

Once I entered Lake Gardens, I tried to step up my pace as two runners from my category had overtaken me. The calf muscle on the left leg became tense. I slowed down again. It would be very frustrating if I had to stop to massage my leg because I was hardly 100 metres away from the finishing line.

I had actually limped to cross the line! I was happy to clock 51 mins 40 secs and was number 33! Before I went home, I went to see the official result which was pasted on the board at the prize tent. I was number 31 - 2 runners were disqualified! My time was 51mins 38secs. That was good enough to secure the last medal in Men's Open category.

If I were to run the Kuala Dungun Bridge Run, I think I had a chance to fight for the 20th place if my performance was like this race.

I am taking the opportunity to wish all my Muslim friends "Happy Fasting"
and be leaner, meaner and faster after the month of Ramadhan.

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Monday, 25 August 2008

Technical Report Men Marathon @Beijing 2008

How the Africans broke Olympic Record under sizzling hot day.

@The Science of Sport.


Genting Trailblazer

Date: 2 November 2008
Venue: Genting
Distance: 14km

Click on the links for detail and registration form.

..from pm1

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City Run - Penang

The 2008 Penang City Run registration is open. Details and registration form as below.

Date: 19 Oct 2008 (Sun)
Time: 7:30am
Start/Finish: Jalan Dr. Lim Chwee Leong (near KOMTAR)
Organizer: Kwong Wah Yit Poh
Time limit: 90mins
Fees: RM4 (Student) / RM6 (Others)
Closing date: 3 Oct 2008 (3:30pm) and text from

Form available to download at Forms and Events section. Maybe my 2005 report could bakaq a bit your kaki

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Friday, 22 August 2008

Merdeka Run @Kuala Ketil

Date: 29 August 2008
Venue: Kuala Ketil Public Field
Distance: 4-10km
Fees: FOC

..from Aiman

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Report: Larian Jambatan Kuala Dungun

By Aiman Cheah Tiong Chap

Venue: Padang Astaka Kuala Dungun
Date: 16 August 2008
Time: 8.00 a.m.

I got to know this event through my host's blog. It was a last minute decision to join the race. I was pretty excited as this would be my first race in Terengganu. I registered at the NSTP office in Jalan Riong on Wednesday afternoon. RM30 was actually quite steep for a 10km race - no goodie bag, certificate or finisher medal. I had to make adjustments because I had planned to 'balik kampung' on Saturday morning.

I slept late on Friday night because I wanted to help my wife to apply online for a degree course. Started the journey at a quarter to four on Friday. I had hoped to reach my father-in-law's house by 10 p.m. I had a smooth journey in the beginning. Unfortunately, it was raining cats and dogs when we were about 20km from Kuantan. Traffic was slow - around 50kmph. It was a relief when we were on the highway to Cherating. It was only drizzling. I was caught in a traffic jam in Cherating because there was an accident. Finally reached 'home' half past ten. I slept at 12 midnight after dinner.

I woke up at 7.08 a.m. on Satuday! Oh, no. There was no way I could make it unless the race was delayed. Took the risk but I did not drive fast. I got ready by 7.25 a.m. and headed to Kuala Dungun. I was happy because the traffic was light and I could maintain my 90kmph speed on federal road. Unfortunately, there were many traffic lights nearer to Kuala Dungun and I was stucked at a few of them.

I saw the Padang Astaka but no runners! They must have left and it was a quarter past 8. I went to the reporting station and was told I could not run. I asked for my t-shirt and was directed to the 'urusetia'. I requested for a black shirt and asked if I could still run. One of them said ok and went to take a bib - 149! Only 148 competitors in the Men Open?

That was not many participants. I was happy because at last I could still run....never mind the position because I would not be among the top 20 for the cash prize anyway. Then one of them told me not to run as I may confuse their officials. Well, I think that was a good idea too... it will be around kampung area and if there was no marshall, I may not come back to the Padang Astaka.

Then announcement was made to call the children for colouring contest. My wife took Afiqah to the stage for the event.

This Mercedes was not Afiqah's prize winning. It had appeared in the newspaper a week or so ago. She did not look happy or excited, did she? Actually, she stopped colouring when my wife went away. Parents were not allowed to be near their children!

Lucky draw? Not a lucky day for me - could not experience the race and Afiqah did not complete her colouring task! She could have a chance because only colour pencils were allowed.

On 19th August, before I took a bus back to KL I jogged around the neighbourhood. Since did not run Jambatan Kuala Dungun, Jambatan 'Celcom' in Kijal pun jadilah.

Hopefully, I will be able to wake up early for Shape and Men's Health Run this Sunday. So far, I had missed two runs - PJ Half Marathon 2007 and Larian Jambatan Kuala Dungun because I could not wake up early. The near misses were the KRI 12km run in 2006 and Larian Utusan Bangi 2007 - was there less than 5 mins before the race started!

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Quote of the day

The clock isn't slower; you're just faster.

- Adidas


Thursday, 21 August 2008

Merdeka FunD Walk 2008

Click on the image for detail

..from Nazib

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Merdeka Charity Walk

Date: 24 August 2008
Venue: Kelab Darul Ehsan Main Lobby
Time: 7am
Distance: 6km

The WALK starts from Kelab Darul Ehsan Main Lobby on Sunday, 24 August 2008. Open to Kelab Darul Ehsan members, Berjaya Clubs members and also the Public.

The participation fee is RM30 for Children / Ladies / Men’s Open (Member) and RM50 for Children / Ladies / Men’s Open (Non-Member) and RM300 for Team category.

Part of the proceeds will go to a charity, namely Pondok Penyayang, Raudah, Gombak.

All participants will receive an attractive goodie bag, tshirt and enjoy a complimentary breakfast. Participants will be divided into 3 categories as follows:
a. Ladies’ Open
b. Men’s Open
c. Team Category (4 participants per team)
d. Children Category (under 12 years of age)

Click the link for detail and form. from

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Wednesday, 20 August 2008


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 - Coaching. 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.


Tuesday, 19 August 2008

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


Monday, 18 August 2008

Langkawi Beach Run 2008 comment

Click on the image for XL size


Wednesday, 13 August 2008

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


Tuesday, 12 August 2008

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'.

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Monday, 11 August 2008

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

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.


Thursday, 7 August 2008

Quote of the Day

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

Dave Weinbaum


Wednesday, 6 August 2008

Penang Marathon 2008


Date: 16 November 2008
Venue: Queensbay, Penang
Distance: 22km and 10km... but where is 42km?

Or should be Penang Half Marathon?

..from pm1


Tuesday, 5 August 2008

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

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

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Monday, 4 August 2008

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.

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