Run. Mix. Burn!

Tuesday, 30 November 2010

Report: Green Fun Run

By Aiman Cheah

Date: 27 November 2010 | Saturday | 7:45am
Venue: NeoCyber, Cyberjaya
Category: Men Open
Result: 45:14mins

I got to know about the race before Penang Bridge Run and was undecided to participate because I am not familiar with Cyberjaya. I went there once last year - during a treasure event.

I was surprised to be given the bib A001. Wow, how nice I could finish 1 and won RM1000. That will only happen when no one comes for the run!

There were not too many people coming for the race. I would say that it is a race where the winners take it all. Only certificates for the participants. Cash prizes and medals only for top ten winners. If the organizer reduced RM50 from the top 5 winners, then 11-25 finishers could have a finisher medal.

It was a well-organized race and the organizer has been very generous. There were ample of sandwich packs for breakfast. Free popcorns and cotton candy and games. The best of all is each finisher is given a plant. I got a karas plant. If I am not mistaken, it is no ordinary plant but a plant with medicinal value - hypertension and diabetes.

I think the route is under-distance. It is impossible for me to post such an encouraging time as I was struggling during the mid-race. I could not find myself even in the top 10 of the women category. The 10th winner posted only 42 minutes.

It is quite a waste to provide a whole bottle of mineral water to runners. I guess none consume even close to half of the 500ml bottle. There were 4 water stations for the 10km route. I am guilty of wasting the water and polluting the environment as I stopped at all water stations and took only one gulp of water.

Despite slowing down the last 2km, I still have the power to sprint 50m from the finishing line.

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Monday, 29 November 2010

Klang 2011 Run

Date: 01 January 2011 | 7:15am | Saturday
Venue: Taman Chi Liung, Klang
Distance: 5km
Contact: 012-3101379 (SP Wong) or 017-3024882 (SH Teh)

A new year run. Nice medal design and limited to 600 runners only

Detail and form available to be downloaded at Forms and Events section

..from Aiman Cheah

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Buah tangan from Betong, Thailand

Last week we went to Betong, Thailand for 3D2N family trip. It was nice and beautiful place to visit. Runners/joggers like us should go. Jogging around Betong town while visit interesting places.

Compare to Hatyai, Betong got nice public park. Consist of Stadium (track and field), swimming pool, children playground and rolling road for running.

Cikgu and kids join my morning run for 2days

Insyallah, I will post/write Betong family trip in couple of days. Meanwhile ada buat-tangan for my readers.

Betong - Tanoamaeroa Minimarathon 2010
Date: 4 December 2010
Venue: Betong Hot Spring
Distance: 10km

Those who can read Thai please translate in full or need actually photo size, let me know. I'm thinking to take part - next week.

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Update: Larian Serentak 1Malaysia

Location and route for Penang state. Other state, please check at YAKEB website.

..from nana Alex Ong

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Update: Rock To Rock Run Postponed

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Wednesday, 24 November 2010

Hatyai Marathon 2011

Date: 29 May 2011
Venue: Juranakorn Stadium, Hatyai, Thailand
Distance: 42km, 13km and 4km fun run.

I really enjoy ran this event last year 2010. Recommend to those who never did. Flat and wide road, less traffic, sufficient water stations and lots of post race meals. Finish Medal?... canteeekkk!

Form and detail available to be downloaded at Forms and Events section.

This is Hatyai! Mark your running calendar.

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Report: Penang Bridge International Marathon 2010

By Aiman Cheah

Date: 21 November 2010 | Sunday | 3:00am
Venue: Queensbay Mall, Penang
Category: Half Marathon - Men Open

Official time: 2:05:37
Complete result:

Net time: 2:01:26
09383m: 1:01:22
16566m: 1:42:24

This is a better running experience compared to the one that I ran in 2007. The organizer is certainly efficient. It was easy to register online, collect race pack, keep luggage and claim it back. Even when I enquired via e-mail, it was replied within 24 hours albeit one query was not accurately answered.

I joined Pacesetters Athletic Club Malaysia for the event and hats off to PACM too. The whole event was a pleasant one.

I failed to achieve my target of running a sub 2 hours but was very satisfied with the run. I would say that it was a lucky run to be able to do a 'good' run in the second half of the event.

I thought I was not too far from the starting line but I was wrong. It took me almost 4 minutes to reach the starting line. Immediately, I told myself to forget about the sub 2 hours target. I would not be able to achieve that. Even after crossing the starting line, I could not run yet... there were just too many participants.

When I reached thefirst distance marker of 2.7km (if I am not mistaken) it already took me more than 23 minutes. If I could do a constant 6min per km pace, that would be 11 minutes off my target. I told myself to enjoy the run because even from that distance, overtaking was difficult until after I had done half an hour.

The breeze was cooling and the thunder quite bothered me. The dark clouds were gathering and I just prayed that it would hang on for a while. When I made a u-turn at the bridge, I had done more than a hour. 9.389km in 61 minutes was definitely a slow run.

It was confirmed that I would never do below 2 hours. I was lucky that the mobile toilet was vacant. Took advantage for a pit stop. When I came out, the queue became long. How lucky was I to save so much precious time because I decided not to queue at one of the 3 mobile toilets on the bridge earlier.

I took power gel at the first water station. Then it started to drizzle. I could not plan for the next consumption of power gel because I do not know the point of the water stations. Ms Peggy Tan only informed me of the isotonic stations at 6.7km and 14km respectively and the bun station at 12km, drinking station at 2.5km.

Once it was raining heavily, I was worried that I might get muscle cramps as my right calf was giving signal much earlier. Blisters could also happen. However, as I was comfortable with my pace, I carried on. I thought it was pretty fast and I kept overtaking other participants more often than being overtaken.

I was very happy when I caught up with Kelvin Ng - the most consistent runner before the 18.3km mark. I stopped for the second packet of power gel at the last water station. I continued with my pace until the end of the race. It was a wonderful feeling to have a strong finish. 2:05:36 on my watch. I did almost 2:40:00 in 2007, but then the distance was further. Hopefully, I could maintain my fitness for the next three weeks before taking a long break again.

The preparation for PBIM 2010:
15/11 - 8.4km run in 46:48
16/11 - 8.4km run in 47:59
17/11 - 10.5km walk in 1:09:04
18/11 - 2 000m swim in 60 mins
19/11 - 12.6km in 1:14:14

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Monday, 22 November 2010

PAAA 33rd Annual Round the Island Relay

Date: 19 December 2010 | Sunday | 6:00am
Venue: UPPER Penang Road. (Start & Finish)
Contact: 016-4628260 (Govind) or 012-4714650 (Yaacob)

A relay of 12(+3 reserved) runners, running around the Penang Island. The longest distance between 12 runners is 7.5km.

#RunnersLocationBetween DistanceOverall Distance
1Penang Road7.5km7.5 km
2.GELUGOR7.3 km14.8 km.
3.BAYAN LEPAS6.3 km21.1 km
5BALIK PULAU5.0 km30.0 km
6GENTING6.4 km36.4 km
7SUNGAI RUSA5.7 km42.1 km
8SUNGAI PINANG7.5 km49.6 km
9TELOK BAHANG5.3 km54.9 km
10BATU FERRINGHI6.3 km61.2 km
12TANJUNG TOKONG5.1 km72.7 km
 Finish - Upper Penang Road  

This time they offer 5 special category; Hotel, MNC, Banks, school and Government Agency.

Form and detail available to be downloaded at Forms and Events section.

..from AlexOng - BM Leopards

Tuesday, 16 November 2010

Report: Mouth Cancer Awareness Walkathon

Date: 14 November 2010 (Sunday)
Time: 7.30am
Venue: Entrance C, Bukit Jalil Recreation Park, Kuala Lumpur
Distance: 4km

This is a charity fun walk and it clashes with another charity run in UKM. There were not too many people who join this fun walk. Most of them are from the dentistry faculty of University Malaya.

The event went smoothly as scheduled and I would say it was well organized. However, I feel that participants could collect their shirt on event day (come earlier, say by 7.00 a.m.) so that distribution would be completed on time before the speeches and warm up session.

The organizer failed to send the shirt as stated in the entry form due to the supplier who send those shirts late to them. Participants were also given certificates of participation - they had to write their names, i.c. and address and the organiser would send the certificates to them.

I personally feel that this is not necessary as it incurs costs – postage and stamps. It would be better if they just give the certificates as the participants crossed the finishing line.

I enjoyed the walk with my children. It was rare opportunity for them to walk with me in the park. We stopped at the playground for a few minutes before rejoining the other participants.

I believed that they too enjoyed the walk and fun there.

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Larian Gemilang 2011

Date: 22 January 2011 | Saturday | 6:30am
Venue: Universiti Malaya
Distance: 7km and 10km
Contact: 013-5972129

Check the website for more detail.

..from Aiman Cheah

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Monday, 15 November 2010

Larian Serentak 1Malaysia

KUALA LUMPUR: Orang ramai yang berminat menyertai Larian Serentak 1Malaysia anjuran Yayasan Kebajikan Atlet Kebangsaan (Yakeb) yang akan diadakan pada 11 Disember depan boleh mendapat borang penyertaan di dalam akhbar terbitan Kumpulan The New Straits Times Press (M) Berhad pada hari ini.

Borang penyertaan boleh didapati dalam akhbar Harian Metro, Metro Ahad, Berita Harian, Berita Minggu, New Straits Times dan Sunday Times pada keluaran 17 November, 21 November, 24 November, 28 November dan 1 Disember.

Larian membabitkan tiga kategori itu ialah lelaki dan perempuan untuk 17 tahun ke bawah, 18 tahun hingga 45 tahun dan 46 tahun ke atas akan disempurnakan oleh isteri Perdana Menteri, Datin Seri Rosmah Mansor, yang juga Penaung Yakeb di Dataran Merdeka.

Pada masa sama, larian juga akan bermula di 12 lokasi lain di seluruh negara.

Program Larian Serentak 1Malaysia itu adalah program terbesar dianjurkan Yakeb dan pertama kali seumpamanya dilaksanakan serta dijangka disertai pelbagai lapisan masyarakat berlari secara serentak seluruh negara.

Yakeb adalah yayasan kebajikan atlet yang ditubuhkan hasil kerjasama daripada Majlis Sukan Negara (MSN) dalam membantu bekas atlet serta atlet bermasalah dan sehingga ini, seramai 1,100 atlet bernaung di bawah yayasan berkenaan.

Form available to be downloaded at Form and Event section. (scanned and forward to me by Aiman Cheah)

..from Metro - Sunday, 14 November 2010

Report: Time Trial on 5 000m Race Walking

Date: 07 November 2010 | 6.00pm | Sunday
Venue: MPSJ Sports Complex/Stadium
Distance: 5 000m
Result: 28:50

It was almost a month ago since I last did race walking in a stadium. I missed the Terry Fox Run because of time factor.

I had more frequent training but of course, it was not up to the mark yet. I suffered sore muscles for two days after this practice:

2/11 - 10.5km run in 58:23
4/11 - 10.5km run in 55:38
5/11 - 10.5km walk in 1:07:41
6/11 - 10.5km run in 52:58

It was a more comfortable 'race' compared to the previous one which I did in September. I hope to be able to do below 2:20 per lap consistently. I wonder if I would have the time to put in more training and the weather would favour me in the next few weeks.

If I can perform at this level, then I am not too worried about finishing last in the actual race. Of course it is only natural to eye for a podium finish although it would be a Herculean task. I'm sure Mr. Beck from Singapore would have improved too and that might just cancel my target of not allowing him to past me more than once!


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Thursday, 11 November 2010

Quote of the Day

Some people follow their dreams, others hunt them down and beat them mercilessly into submission.

- Neil Kendall


Result: Larian Muhibbah NTCRC 2010

Right click for pdf format

Click on image to download in pdf format.

..from Mr. Khoo Bak Kiang - Secretary of Larian Muhibbah NTCRC 2010 committee


Wednesday, 10 November 2010

Global Diabetes Walk

Date: 14 November 2010
Venue: Padang Polo, Penang
Distance: 4km

Ring the numbers below for detail.

Penang General Hospital will organise a 4km Global Diabetes Walk in conjunction with World Diabetes Day 2010 in Padang Jolo, Jalan Sepoy Lines, Penang, on Sunday 7am.

The first 500 participants will get a free T-shirt each. Registration is free. There will also be an aerobics session, lucky draw and diabetes exhibition. For details, contact staff nurse Santhara (04-2225783) or Roslina (04-2225706).

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Result: Kejohanan Renang UUM Sempena Konvokesyen Ke-23

Date: 30 Oktober 2010
Venue: Universiti Utara Malaysia, Sintok, Kedah

Click(right) on image to download full result in pdf format.

..from Mr.Ravindran Renganathan

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Tuesday, 9 November 2010

Sabah Adventure Challenge 2011

Date: 22~24 April 2011
Venue: Kota Kinabalu

The SAC is a multi-day adventure race, featuring trekking and orienteering, mountain biking and a traditional water sport over the course of three day's. Team's will cover the same routes within 1 category, challenging themselves to complete each leg of the race with cut off times imposed.

Sabah Adventure Challenge, is scheduled for the 22nd-24th April 2011 in the highlands of North Borneo. Teams will cover 100-130 Kilometers on foot and on mountain bike as they seek to complete SAC 12 ahead of cut off times by orienteering from check point to check point throughout the two and a half days' of competition.

The Sabah Adventure Challenge is South East Asia's oldest established adventure race and is organized annually on a voluntary basis by a group of passionate and dedicated organizers who have their own idea's on what makes a true adventure in Sabah.

For the 2011 event, we introduce the individual/solo category for the first time for competitors seeking to compete in the adventure race - Ultra-trail Running 60km

Alternatively, we will be opening up the SAC to ultra-runners looking to run 2 out of the 3 day's of the entire Sabah Adventure Challenge race course. Distance of the run/hike is approximately 60 Kilometers over mountain terrain and on gravel, village roads.

Check the website for detail.

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News: Haile Gebrselassie announces his retirement

NEW YORK (AP): World-record holder Haile Gebrselassie stunned the running world by announcing his retirement on Sunday after dropping out of the New York City Marathon.

The 37-year-old Ethiopian, widely considered the greatest distance runner ever, pulled out at the 16-mile mark with a right knee injury.

"I never think about to retire. But for the first time, this is the day," Gebrselassie said at a brief news conference afterward. "Let me stop and do other work after this."

Gebrselassie runs two schools and several businesses in Ethiopia, including a car dealership, a cinema and a newly opened hotel.

He spoke passionately Friday about improving lives in his country, and about the responsibility that comes with employing others. He has also considered entering politics.

In the days leading up to his NYC Marathon debut, Gebrselassie insisted his training was going well. But in a TV interview minutes before Sunday's race, he revealed his knee was bothering him. He had an MRI on Saturday that showed fluid and tendinitis in the joint.

"I don't want to complain anymore after this, which means it's better to stop here," he said.

Running with the large lead pack, Gebrselassie pulled up grimacing on the downhill of the Queensboro Bridge.

NYC Marathon organisers had been trying to recruit Gebrselassie for a decade. He finally agreed to come, saying a win in New York was one achievement missing from his brilliant career.

As of Saturday though, it appeared unlikely Gebrselassie would even start the race, New York Road Runners president Mary Wittenberg said. She said he had his knee drained and was given cortisone.

"At that point you realise you might not have the dream finish," she said.

Gebrselassie set the marathon world record of 2:03:59 in Berlin in 2008. He won two Olympic gold medals in the 10,000 metres.

In an interview with The Associated Press in Addis Ababa late last month, Gebrselassie insisted he wanted to compete through at least the 2012 London Games.

"Why should I retire? Why should I say I will retire in three or four years? You retire the very moment you utter those words," he said then. "I still think about doing more."

Just as one Ethiopian star was retiring, a new one was emerging. Gebre Gebremariam won Sunday's race in his marathon debut at the age of 26.

"Haile is special. Haile is king," Gebremariam said. "So even Haile's retiring, we have to learn so many things from Haile. Haile's a good guy, even in business and in athletics. So I think we have to push to run more. I'm so disappointed when I hear this one. Maybe in my country just I have to do something about this."

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Monday, 8 November 2010

Report: New Balance 12km - Run 4 It 2010

By Aiman Cheah

Date: 31 October 2010 | Sunday | 6:45am
Venue: Stadium Padang Sultan Sulaiman, Klang
Distance: 12km
Category: Men Junior Veteran
Result: 1hr 00mins 43 secs

This is my second back to back race after the Men's Health Run/KLIUC Run some time back in July/August. I kind of enjoy it because my main concern for these past few years is lacking badly in mileage.

I was quite lucky to be able to put in more mileage training:
24/10 - 8.4km in 44mins 42secs
26/10 - 10.5km in 55mins 34secs
28/10 - 2,500 swim in 1hr 15mins
30/10 - 5km UM Night Challenge Run in 29mins 37secs

I woke up quite late and I in haste I had forgotten to drink my oat beverage. I only realized it when I reached the stadium. I made a mistake by reporting 'too early' as I was not allowed to go to the gents which entrance was outside the stadium. When the gate was opened for the runners to assemble at the starting line, the queue to the toilet was rather long. Since it was not too urgent for me, I thought I would bear with it.

The flag off was a little later than scheduled. The runners did not seem to be too excited about the race. I did not have to compete to get to the 10th row on the 'grid'.

I started off slowly as usual and began to step up my pace after the first kilometre. I knew I would not be able to sustain the pace because my fitness was not good and my muscles may not cope with the pace. It had been a long time since I ran at such pace. After about 15 minutes my Chap Ayam team mate - Zulazlan overtook me. He was like an express train. I saw him running frantically to the starting line to report after the flag off. He was out of sight within minutes.

I caught up with Me Lee Yee Sum after about 20 minutes. I overtook him but I knew very well he could have overtaken me before the finishing line because of his strong finishing.

Just before the second water station, my muscles began to feel tight. I had to drop my pace. Took power gel at the water station and then tried to 'proctect' my position. I tried to maintain my pace but the temptation to stop and walk was very strong.

Luckily, I did not stop at all after the water station. Four runners overtook me in the last 2km and with 1 km to go another 4 overtook. Before turning into the road leading to the stadium many more runners overtook me. I decided to 'sprint' but was very cautious just in case I might get a muscle cramp and had to limp all the way to the finishing line which was less than 300 metres away.

I met Mr Lee later and asked for his time. I was glad to be ahead of him. He was surprised when I told him that I had not been faster than him for 3 years! Yes, almost three years. I got to know him during the Rimbathon run in FRIM on 3rd August 2008. I lost to him and had never finished ahead of him since then.

To me, it was a good race because I could still manage to be in the top 10 in the women's category.

The result gave me a little excitement for the Penang Bridge Run. It has been a long, long time since I did a sub 2 hours in a half marathon.

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Friday, 5 November 2010

Larian Valdor

Date: 26 December 2010 | Sunday | 7:00am
Venue: Padang SJK(C) Valdor, Sg Bakap, Seberang Perai Selatan, P.Pinang
Distance: 8km and 11km.

Another an annual run event. Experienced organizer and enough post race meal. I really enjoy my 2009 and 2004 run.

Registration form available to be downloaded at Forms and Events section.

..Garry Pang, Secretary of Valdor Old boys Association

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Thursday, 4 November 2010

Quote of the Day

I'm not sure that I can describe what has been called the "runner's high," but like poetry and beauty, I know it when I experience it.

- Matthew Shafner, runner


Result: Kedah Invitational Swimming Championships 2010

Click on image to download full result in pdf format. email from Joyce

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Tuesday, 2 November 2010

Malaysian Armed Forces Closed Triathlon 2010

Date: 04 December 2010 | Saturday | 8:00am
Venue: Kem Iskandar, Mersing, Johor
Distance: 1.5km Swin, 40km Bike, 10km Run

More detail at

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17th Annual Charity Walk/Jog/Wheel-a-thon

Date: 14 November 2010 | Sunday | 8:00am
Venue: Dataran Merdeka, Kuala Lumpur
Distance: 4km

More detail at

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Report: Larian Amal University Malaya Night Run Challenge 2010

By Aiman Cheah

Date: 30 October 2010 (Saturday) | 9:00pm
Venue: University Malaya Sports Centre
Distance: 5km
Category: Men Open
Result: 29 mins 37 secs

I had registered too early for this event before news on walk for hunger was out. I would have preferred to go to Putrajaya. It was a good experience running in UM at night. I had taken part in a charity run there before but it was during the day. I did just as badly.

The temptation to stop was strong once I saw many participants started to walk. The route was hilly but manageable. It was good to see Datuk M. Rajamani in person for the first time. I am very impressed with her pride when representing the country.

I think this event would attract more participants if it did not clash with other events. Also, if more prizes in the form of lucky draws were given, joggers would be attracted. Top prizes are only to attract elite runners. How many of them would come? Interestingly, even in a charity event, the winners were most important. Those who made up the numbers were not. Only the top 10 knew their positions. Others were not important. Should this not a charity event, I would not come again.

The winner in the Men Open was fantastic. He did a sub 20 minutes. Melinda Kaur did 22 minutes in the Women Open. I would just be placed 7th in the women category!

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