Run. Mix. Burn!

Friday, 28 August 2009

Quote of the Day

The best way to predict the future is to create it.

- Stephen Covey


Thursday, 27 August 2009

KRI 2009 is a trail run

Date: 15 November 2009 | Sunday | 7am
Venue: Bukit Kinding Resort, Tanjong Rambutan, Perak.

Emmm.. i'm planning for Trailblazer and Powerman.. then comes KRI, which i miss last year after 4 years in a row. These 3 events cuma selisih in a week.


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Adidas King of the Road Result

Full result from official website.



Quote of the Day

The truth is that running hurts.

- Unknown


Running photos from other cams

Hatyai Nature Run 2009, after covering more half distance of 21km.

Penang Malakoff 26km 2009, running thru Gottlieb Road @Penang

..thanks who captured


Tuesday, 25 August 2009

Quote of the Day

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.

- Gatorade ad


Friday, 21 August 2009

Quote of the Day

Champions aren't made in the gyms. Champions are made from something they have deep inside them; a desire, a dream, a vision.

- Muhammad Ali


Ramadhan 1430H

Alhamdulliah. Syukur kerana kita mungkin dapat sambut Ramadhan lagi. Kehadiran Ramadhan memang ditunggu2 bagi muslimin yang beriman. Lupakan segala persengketaaan, fahaman politik dan ketaksuban, sama-samalah kita mencari keredhaan Allah swt.

Pada pelari/pembaca-blog saya yang bukan beragama islam, selamat menjamu selera dengan kuih-muih yang jarang dijual pada hari-hari biasa.

Yang islam, saya ucapkan Selamat Menyambut Ramadhan Al Mubarak dan teruskan latihan macam biasa - Jika tidak, jiwa kacau.

Dan kebetulan juga, minggu ni jumlah post di telah melebihi 1000 artikel. Terima kasih semua kerana beri "kekuatan" untuk saya terus memblog dan berlari.


Bolt again and again, 19.19 World record in Berlin!

Previous 200m WR was 19.30 and he slashed 0.11!

Usain Bolt of Jamaica with the clock showing the new 200m World Record in the Berlin Olympic Stadium (Getty Images)

20 August 2009 - Berlin, Germany - Just when you thought Usain Bolt could not surprise any more, he only goes and runs another World record - this time over 200m.

Bolt's winning time - 19.19* - looks more like a grandparent's year of birth than a time for the 200m, but although it may take a while to digest, those are the new World record figures.

Former 200m World record-holder Michael Johnson had said earlier in the day that he felt Bolt was too tired to improve on the record of 19.30. But then again, Bolt does not know the meaning of fatigue.

Back in 1996 when Johnson set the world record of 19.32, it was widely acknowledged as one of the toughest records on the books. Bolt bettered it in Beijing, of course, but with this latest improvement it must surely be considered one of the greatest performances of all time, along with his 9.58* in the 100m last Sunday.

When Bolt set his sprint World records in Beijing, he was clearly trying harder in the 200m compared to his easing-down exploits in his 9.69 run over 100m. But the -0.9m/s wind reading in the Beijing 200m final gave hope that, in better conditions, Bolt would be capable of improving the record in better conditions.

So with the promise of another momentous performance from Bolt - along with the highly anticipated High Jump duel between Blanka Vlasic and Ariane Freidrich - the Berlin Olympic stadium was near capacity.

And Bolt did not disappoint.

But his crack at breaking the record was almost over before it even began. Frenchman David Alerte false-started and Bolt registered a slow reaction of 0.345. Fortunately, he had another attempt to start and at the second time of asking he absolutely nailed it - 0.133, the fastest reaction of the field.

The lanky Jamaican flew around the bend and was surged into the lead as he shot into the home straight. At half way, Shawn Crawford of the USA was in a clear silver medal position.

But while Bolt maintained - and extended - his lead, Crawford was being caught by Panama's Alonso Edward and US team-mate Wallace Spearmon.

Bolt streaked ahead to stop the clock at 19.20, later rounded down to 19.19, while Edward and Spearmon succeeded in catching Crawford. Edward, who came into this year with a 20.62 PB, registered a South American Area record of 19.81 in second place and at 19 years old became the youngest ever World medallist in the men's 200m. His time is also a world age-19 best, breaking the 19.88 set by Bolt in 2006. And anyone who breaks one of Bolt's records is certainly set for a bright future.

Spearmon won his second successive World 200m bronze with a time of 19.85 - his third best ever clocking - while Crawford tightened up on the line with a time of 19.89.

It was the first time in history that four men had dipped under 19.90 in the same race and also the first time in which five men had broken 20 seconds.

Whoever said Berlin was a slow track?

Certainly not Bolt. While speaking to track-side interviewers after his lap of honour, he said: "It wasn't a good race, but it was a fast one."

Indeed it boiled down to a race between Bolt and the clock, and his winning margin of 0.62 seconds is by far the biggest in World Championships history.

Rounding out the top eight were Jamaican Steve Mullings (19.98) in fifth, Charles Clark of the USA in sixth (20.39), Azerbaijan youngster Ramil Guliyev in seventh (20.61) and Alerte in eighth with 20.68.

Bolt improved his previous 200m World record by 0.11, the same amount of time he chopped off his 100m record on Sunday. But, as was the case in Beijing, he ran tonight's race into a headwind (-0.3m/s), which again begs the question - can he go quicker in better conditions?

For his efforts here tonight, Bolt bagged $160,000 to add to his 100m winnings of $160,000 (both prize packets include the $100,000 World record bonus from TDK). That's roughly $11,123 for each second of his 100m and 200m performances combined.

Of course there will always be the speculation of what defending champion Tyson Gay could have achieved if he had accepted his place in the 200m. No doubt, he would have been Bolt's closest challenger, but even Gay himself would probably admit that 19.19 is just a little beyond what he is currently capable of.

It could prove to be beyond what any other human is capable of for years to come. Any human, that is, but the man himself - Usain Bolt.


Thursday, 20 August 2009

Update: Come Ride With The Chief Minister!

If you wish to join a fun Ride With The Chief Minister on 25 October 2009, the registration form is available to be downloaded or you can do it online.

More detail at

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Quote of the Day

If you ever get a second chance in life for something, you've got to go all the way.

- Lance Armstrong


Wednesday, 19 August 2009

Update: Lembah Bujang Jamboree

Previously Lembah Bujang Jamboree was postpone to 26 September. Less than a week after Aidilfitri. Bagus.. untuk panggang those lemak ketupat and daging lembu.

So the organizer provide new registration form for 40km bike and 10km run. It is not a duathlon. The event run separately.

Form available to be downloaded at Forms and Event section.

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Update: City Run 2009

Update on previous post City Run 2009.

Alex send me a newspaper cutting of City Run 2009 registration form. The form available to be downloaded at Forms and Events section.

..send by Alex

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Quote of the Day

You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.

- Steve Prefontaine


Tuesday, 18 August 2009

Come Ride With The Chief Minister!

Date: 25 October 2009
Venue: Town Hall, Esplanade, Penang

A fun ride with YAB Lim Guan Eng. Offer 3 categories.
1. Easy: 20km until Tanjung Tokong
2. Moderate: 50km until Teluk Bahang
3. Round Island: 80km

More detail at website.

..from twy

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City Run 2009

Date: 4 October 2009 | Sunday
Venue: Komtar, Penang
Organiser: Kwong Wah Yit Poh Press
Distance: 7.0km
Registration fee: RM6 and RM4

First prize lucky draw - 1 Honda EX5 motorbike.

I will update again once i receive registration form. Maybe my 2005 report could helps. from

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Monday, 17 August 2009

Report Hatyai Nature Run 2009

It was my 2nd times crossed Malaysia-Thailand border after 2005 Padang Besar Mini-Half Marathon and 1st time I ran in Hatyai Nature Run. It was last minute decision. Alex offered me a bus seat after numbers of BM Runners cancel their trip. A 3D2N trip. Saturday pi and Monday balik.

Geng bas sekolah

It was fun+enjoyable trip join by other malay runners such PakYa, Adry, Zamri, a new friend Arif (A Polimas student) and 2 indian guys (Mr.Rama and Mr.Kupu). Seated at back of bus, we were joking and laughing all the way until HatYai.

After 5hours bus ride, we reach HatYai at 1pm. Before heading to registration booth, we stop and had lunch at local restaurant. Fuh! Pekena real thai tomyam with long bean+salt prawn in sweet soy, fried egg and grouper cili souce.. Peh! Meleleh air hidung. Semua licin in a second.

They selling Chiengmai Peanut

Lunch, waiting for tomyam

Next, Prince of Songkla University for registration. Alex registered >50 participation. So it took a few hours to complete. While waiting, i walked around sport apparel stalls nearby. Meet up with PMs members - Guna+Naresh. The organizer also provided free fanta soft drink.
"Grape, strawberry or oren?.."
"All mix in cup"
i said.

15th Natyai Nature Run

Free soft drink and Info booth

Top10 trophy

Looking sport apparel

Registration counter

Reg siap! Sawadikap..

@4pm, registration completed and we heading to our hotel - MayFlower. Near to Lee Garden Hotel. Just walking distance. Flat+tired, I take a nap. I stay a room with Alex.

Hatyai town

Laici kang!


With Alex and Thean Seng

Evening+night we just walked around shopping complex and stalls. Of course we also drop-by to see "fish" in aquarium nearby. But we didn't intend to stay late night because tomorrow i got half to complete. Bought local meal (nasi campur with chicken) from muslim stall and i had dinner in my room.

At starting line. Cikgu Chia and Zamri

10km and 21km route map

Race day
This year, they introduce new route. Still using same first 6km and left-turn into new 5km route. The route is straight and u-turn. New route condition (flat or hills), still puzzle to us especially to avid HatYai Nature Run runners. While warming up i meet-up with another PM members Yaziz+KPTan and also SP Runners - Ruburn and the geng. Kenyan also here - banyak.

First 3km was running thru Hatyai city. Then heading thru local shoplots and taman type housing area. It was 7:15 malaysian time. I was running and passing number of monks and some locals preparing meals and place it in front their house for monks.

No timing target. I just want to run half for tour visit. At 6km i turn left for new route. It was rubber plantation and hutan abit on my left and right. Emm.. nothing interested. No local people or kids cheering for us. Quite bored. Just listen to my mp3 player. But i got entertain in different side - running course. It is silent killer.

After 7km running, i could felt the course gradually or bit by bit increased, slowly... rolling, Rolling, ROLling and ROLLING! argh! until got 2 bukit. Ceh! really2 steep to running. Selisih with Kenyan, they also struggled. Hup! Hap! Hup i heard. I thought this running time will not include in my half timing list. Too much bukit.

Climbing the hill. Banyak orang queue belakang

After u-turn, 53.50mins. My pace drop abit until reach 2 bukit.. it killed me - once. And i had to walk and continue running jogging. Water station was more that enough. Every 2km got 1 station. But they served ice plain water only. Really cold. Until i could felt my urat2 kembang when cold water goes thru it. Try asking for no-ice-plain-water but none. That's another factor i had turn my jogging into walking at 16km.

It was 1:27min@16km, my body jam with cold water. Back to local shoplots and taman type housing area. Still no kids cheering along the route. Still tido ka? I just enjoy myself. Between last 5km it was run, walk, run, walk, walk, walk, run until finish line. Glad i could completed in sub 2 - 1:59.12

There were lot of post race meals awaiting such as fried kuih-teow, moi, fried rice, rambutan, soy bean, chin-chau drinks, watermelon.. what else i miss.. alot. You can eat all of it, all you can and there was no coupon. You can treat lunch.. also can. Fuh! best post race meals i ever had. Anyway... as muslim i just have drinks and fruit only... but geram tengok kuih-teow dia.

After run

Soy bean + Chincau


Thean Seng enjoy tembikai

Fried kuih-teow.. gone in a second

Rice and fried egg

Dapur.. all served in hot

Moi sup

Everybody pakat pulun makan

Finish line

Ketuk gong to balik

With Kak Jenap from Singapore - Geng Chap Ayam Runners

Although thailand running events offer not much cash money prize but they won majority of runners heart in post race meal and categories. That is why most runners kept on running.. right?!..

Baht 149.00, lunch buffet @Lee Garden.

..Karam Singh Walia tak puashati dgn cendoi @LeeGarden

After lunch @33th level, Lee Garden Hotel


3rd day, breakfast with Alex

Roti canai sopan - kerat dengan gunting

@Old market, ronda-ronda

Apa rasa teloq kaler pink?

Nasi briani + lauk. Menarik..


Before balik.. borong mata kucing dia.

Peminat dari hotel