Run. Mix. Burn!

Wednesday, 31 August 2011

Report: Segambut Charity Park Run

By Aiman Cheah

Date: 31 July 2011 | Sunday | 7:30am
Venue: Football Field, Desa Parkcity
Category: Family
Distance: 3km
Position: unknown
Time: about 17 mins

The last event before the month of Ramadhan. It was more of the family outing until I found out that I had to leave early after the race. Thinking that the flag off would be 7.30 a.m., I reached the venue as early as 7.15 a.m. However, by then, the parking bays were full. Had to double park which I thought was good as I would be leaving right after the race.

The park is scenic and certainly good for morning walks or jogs. I just jogged at a slow pace so that my children could follow without much problem - actually too slow for them as they hardly gasped for air!

We completed the race too slow... no medals. However still a lot for individual events. No certificates too...

After claiming the goodies bags, I had a cup of milo and headed home.

The 'manager' waiting at the finishing area. Picture courtesy of FuzzyLens

About 100m from the finishing line Picture courtesy of Mr Tey Eng Tiong

Afiqah & Akmal too tired to run? Just 100m away from the finishing line. Picture courtesy of Mr Tey Eng Tiong

Wishing all readers Selamat Berpuasa, Selamat Hari Raya Aidil Fitri dan
Selamat Bercuti...

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Sunday, 28 August 2011

Report: Men's Health Shape Night Run 2011

By Aiman Cheah
Date: 30 July 2011 | Saturday | 8:20pm
Venue: Kompleks Perbadanan Putrajaya, Presint 3
Category: Men Junior Veteran
Distance: 12.3km
Position: 45
Time: 1:07:38.2 (Gun) & 1:05:17.6 (Chip)

The second last race before Ramadhan. I was still in a good shape due to regular races in the previous week. Confidence was also boosted after the Seremban Half Marathon. I would not go beyond 8km if I were to run. With the weekly mileage of less than 20km, it is impossible to get good timing.

Unlike last year where I was late to go the starting line, I was slightly earlier but the crowd was already there very much earlier. No way to get to at least to the middle pack. Instead of starting right at the back, it was at least about 5 rows from the back.

With many runners and narrow road, overtaking was difficult. I had to run on the curb most of the time before the first water station. This year was so much better. There were ample of drinks ready for the runners. If the first water station which was the most crowded was ready to quench the runners' thirst, the rest should have less problem. Thumbs up to the organizer!

Although in the Junior Veteran category, I should have registered in the Men Open. After reading the registration form, I noticed that only 50 medals were offered in my c I could end up with no medals. The previous year I was 67th with 100 medals on offer.

Things did not look good as my right calf was signalling for impending cramp just after the first water station. That was hardly 5km!

I managed to keep a constance pace up to 11km. It was a struggle after that. It was frustrating to be passed by other runners. I was reduced to walking and jogging in the last 500m and a few runners were concerned enough to see if i was alright. I had to limp all the way to the finishing line. Glad to receive no. 47 finishing card! Just made it.

My children had a fun time while waiting for me. I did not hang around there too long as I have another race the next day and a whole day for a seminar - lest I doze off in the hall!

Kids' attraction. Courtesy of

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Salam Aidilfitri

To my readers, visitors and subcribers,

Selamat Hari Raya Aidilfitri. Mohon maaf jika ada terkata, terpotong atau tersayur sepanjang saya berlari and menulis blog ini. Moga mendapat keberkatan dan keredhaan Allah kerana menghidupkan, membesarkan dan mengagungkan Hari Raya Idulfitri ini.

Kawan lelain happy holidays to you and drive carefully to rumah terbuka.

..Keep on Running


Friday, 26 August 2011

Report: Seremban Half Marathon 2011

By Aiman Cheah

Date: 24 July 2011 | Sunday | 6:45am
Venue: N.S. Padang, Seremban
Category: Men Veteran
Distance: 21km
Position: ?
Time: 1:51:56

In huge numbers: Runners at the flag off of the Seremban Half Marathon. Picture courtesy of

A good event as I had extra practice a day before with the Rexona Men Adventure Challenge. However, I had thought of skipping this event as I was rather tired the whole week. With the motorbike trottle cable problem and after the Rexona race my body was aching... I was glad than a motorcyclist offered to push my bike to the nearest workshop.

Before I could thank him, he had left me once he saw the workshop. He was an Indian. The night before, it was two Malay motorcyclists who offered to give me a push... so when talking about race, I think unity is still very much alive in Malaysia. May God bless them. I made a mistake to be on duty at Larian Merdeka on Saturday afternoon. Having some extra sleeping hours would obviously make me fresher.

I managed to wake up by 4.30 a.m. on race day because I hit the sack by 9.00p.m. My target to leave the house by 5.15 a.m. was achieved. I started the race 5 minutes late in 2010. This time, I reached the starting line by 6.25 a.m. Ample of time before the race started. Did the usual stretching while waiting for the race to start. There were not too many participants so starting right from the back did not pose a big problem. The wide road gives ample room to move forward with little obstructions.

I started slowly as usual but I thought it was still too fast for my exhausted body to cope. I was a little worried when my right calf started to give signals for muscle cramp just a little over 8km. There was more than half of the distance to complete. As the race progressed, the signals came and go and prayed that I complete the race within two hours.

Before the final water station I was following Mr Yim Heng Fatt (Chap Ayam Runners team mate) and Mr Lee Yee Sum (PM12). Finally I overtook Mr Lee after biting the dust for 1 hour 23 minutes. I knew I would not be ahead of him for too long as the cramp signals were getting stronger. As I slowed down to 'pit' at the water station, Mr Lee swoop the cup of water like an eagle. I tried to chase him but to no avail. It was really frustrating and I had to calculate to see if I still had a fighting chance to finish the race in 2 hours.

As the 21km route merged with the 11km route, the crowd and the traffic made the race more challenging. I had to stop a few times when going uphill. My legs just could not take it anymore. I jogged slowly and walked to maintain the momentum. I was glad that I did manage to complete the race within 2 hours albeit the route was a little under distance. It had been almost 3 years since I could run below 2 hours for a half marathon.

I was happy to have met my university course mate at the field when queuing for drinks. Mr James Louis is the man who is responsible for making me to be among the better racewalkers. Had he not invited me for the Malay Mail Big Walk in 1999, I would not have gone on to be among the top 30 consistently in the 20km Malay Mail Big Walk. (Of course, I was no where for the first two years!)

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Thursday, 25 August 2011

Jogging Wk3 August 2011

17 August/Ramadhan 2011 | Wednesday | 6:30pm
Route: + Titi semeling - AIMST - Home
Time: 43.05mins
No mp3 player

19 August/Ramadhan 2011 | Friday | 6:40pm
Route: Home - Pekan Semeling - Uturn
Time: 17.12 + 15.40 = 32.52mins
Randomly playing on my mp3 player - [BonJovi-The Best Of]
01-Livin' On A Prayer.mp3
02-Keep The Faith.mp3
03-Someday I'll Be Saturday Night.mp3
05-Wanted Dead Or Alive.mp3
06-Lay Your Hands On Me.mp3
07-You Give Love A Bad Name.mp3
08-Bed Of Roses.mp3
09-Blaze Of Glory.mp3
10-In These Arms.mp3
11-Bad Medicine.mp3
12-I'll Be There For You.mp3
13-In & Out Of Love.mp3
15-Never Say Goodbye.mp3

21 August/Ramadhan 2011 | Sunday | 6:20pm
Route: Home - + Titi Semeling - Home
Time: 27.18 + 27.20 = 54.38mins
Randomly playing on my mp3 player - [BonJovi-The Best Of]

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Wednesday, 24 August 2011

Update: Larian Merdeka

The organizer send me the Page1 of detail and registration form for night run Larian Merdeka in Penang.

Download the latest form (with 2 pages) at Forms and Events section.

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Tuesday, 23 August 2011

Report: Rexona Men Adventure Challenge

Date: 23 July 2011 | Saturday | 8:30am
Venue: Taman Pertanian Malaysia, Bukit Cahaya Seri Alam, Shah Alam
Distance: 8km Category: Professional
Position: 35
Time: 48:25

The start.

Picture coutesy of

This is one of the events that I have been waiting for as it would be a little different from the road races. So far, only the Genting Trailblazer offers some obstacles in the race.

The organizer made it easy to the participants with online registration and more importantly there is a choice of payment not by credit cards. I did not participate in races where payment is made via credit cards simply because I have none! Any way, those races are expensive so understandbly they are exclusive... not for any Tom, Dick and Harry to participate.

Since there were not too many participants, the event was easier to manage. There was no long queues - to report for the race and to return the timing chip.

I did reasonably well in the race. I would say it was almost up to 100% of what I could have done. I had chosen the professional category not because I am a professional runner but rather I would enjoy a longer race.

6km is a little to short considering I have to wake up so early and the venue is quite a distance. I would not have a ghost of a chance in the 6km so 8km would not make any difference. The only difference is that distance of more than 7km would entitle me to add to my Chap Ayam Runners Mileage Challenge !

I went back early after the race because my friends had the appointments after that... I had to take my iron horse to the workshop too as the trottle cable snapped on my way back the night before. I guess pushing the bike for a good 2km had given me the added practice for the race... and robbed me off of 1 hour of sleep!

The result

Picture coutersy of and KK Yum who had supplied the result to Mr Moey.

The only complaint that I have for this challenge is the the unwillingness of the organizer to release the full results. Even the top 20 results in the facebook took 2 weeks. Unregistered running club like the Der Pacemakers published the results of their run on the very same day...

Cargo net wall obstacle

Picture courtesy of

Cargo net wall obstace. I was held up for a while waiting to go over the net. The most 'dangerous' obstacle in the event.

Pro winners

Amateur winners

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Monday, 22 August 2011

Larian Merdeka 2011

Date: 24 September 2011 | 8:15PM | Saturday
Venue: Padang Kota Lama (Esplanade), Penang
Distance: 10km
Contact: 013-238 6188 Cik Roslina Bakar

Got finisher medals and a motorcycle as lucky draw winner. Again.. it is a Saturday night run along Penang roads. If possible, please wear reflective running vest. After that..enjoy Penang foods! yummy!

Detail and registration form available at Forms and Events section.

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Tanjung 10km 2011

Dear friends,

Kindly be informed that the Tanjung 10km will be held on Sunday, 30th Oct.2011 not on 2/10/22 on the request of TYT. Further details will be out soon.

Penang AAA email from AlexOng

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Friday, 19 August 2011

Quote of the Day

Every man dies, not every man really lives
- William Wallace


Thursday, 18 August 2011

Jogging Wk2 August 2011

09 August/Ramadhan 2011 | Tuesday | 6:45pm
Route: Home - AIMST - U-turn
Time: 33.00mins
Test running with my 3 years old daughter - Fansuri, in stroller. She like it. She sang her songs along the route. For a while, I do not need mp3 player.

Thanks to Aiman Cheah for stroller.

13 August/Ramadhan 2011 | Saturday | 6:45pm
Route: Home - AIMST - U-turn
Time: 29.57mins
Randomly playing on my mp3 player - [Tears For Fears + Joe Satriani (Surfing With Alien)]

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Wednesday, 17 August 2011

Update: 6th Penang International 12 Hours Walk 2011

Detail and registration form available at Forms and Events section. Act fast because late registration fee is double!

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Peace Run 2011

Date: 11 September 2011 | Sunday | 7:30am
Venue: Taman Belia (Youth Park), Penang
Distance: 6km and 1.5km for non competition
Contact: 012-4122014 (Mr.Athimulam) or 012-5550544
Prize: Top10 for all categories and Certificate+LuckyDraw to all finishers.

Category 6km - RM15
A. (18 to 34 yrs) - Men
B. (35 to 44 yrs) - Men Jr. Vet
C. (>45 yrs) - Men Sr. Vet
D. (18 to 34 yrs) - Women
E. (35 yrs & above) - Women Vet

Category 6km - RM10
F. (13 to 17 yrs) - Boys
G. (13 to 17 yrs) - Girls

Non-competition 1.5km - Free
* Special Children (All age groups)

Detail and registration form available at Form and Events section - Peace!

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Tuesday, 16 August 2011

Quote of the Day

Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up.

- Amby Burfoot, The Runner's Guide to the Meaning of Life


Monday, 15 August 2011

6th Penang International 12 Hours Walk 2011

Date: 08 ~ 09 October 2011
Venue: Padang Kota, Penang
Route: Walking in a 1.078km loop thru Jalan Padang Kota Lama, Light Street and Jalan Tun Syed Sheh Barakbah

1,500 participants expected for 12-hour walk at Esplanade

AN enjoyable walk under the stars awaits participants of the 6th Penang International 12 Hours Walk 2011 which will be held at the Esplanade in George Town.

To start at 8pm on Oct 8 and end at 8am on Oct 9, the competition route encompasses Jalan Padang Kota Lama, Light Street, Jalan Tun Syed Sheh Barakbah, with each lap covering a distance of 1.078km.

The contest is divided into Men’s Open (18-39 years), Women’s Open (18-34 years), Men’s Junior Veteran (40-49 years), Women’s Junior Veteran (35-49 years), Men’s Senior Veteran, Women’s Senior Veteran (both 50 years and above) and Boys’ and Girls’ (13-17 years) categories.

Lap times will be recorded by timing chips attached to participants’ shoes — with those covering the most number of laps within the 12-hour race duration to be adjudged winner of their respective categories.

Speaking at a recent press conference at the event’s official hotel, the historic Eastern & Oriental (E&O), State Youth, Sports, Women, Family and Community Development committee chairman Lydia Ong Kok Fooi said many parties were eagerly anticipating the walk due to its fun and relaxed nature.

"It is great for family and community bonding, as there are long hours to walk and chat among each other. Moreover, it promotes a healthy, active lifestyle towards a harmonious community.

There will also be entertainment in the form of a live band and gamelan performances, as well as teh tarik and roti canai demonstrations" Ong said, adding that they hoped to attract between 1,000 and 1,500 participants.

P. Podimhatia, honorary secretary of co-organisers Penang Veteran Athletes Association, said the highlights include sumptuous food provided by E&O as well as a lucky draw at the end.

"Those who complete at least 10 laps will also get a special certificate" he added.

Entry fees are RM50 for all men’s and women’s categories, RM30 for boys’ and girls’, and USD $30 for all foreign participants, with the closing date on Sept 23.

Entry forms can be obtained and submitted to the following Delta centres: Gembira Parade 18-01-01 Lorong Delima 1 (012-4257600/04-6560800), 78 and 80 Bishop Street (012-4738600/04-2622600), 203 Burmah Road (017-4783888/04-2261600) and 24, 26 and 28 Jalan Perai Jaya 3, Butterworth (012-4011401/04-3999800).

For enquiries, contact the organising secretary at 016-4628292 or competition chairman at 012-4746037.

..from theStar - Metro (North Edition)

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Friday, 12 August 2011

Update: 3rd JDP Circuit

Dear walkers,

Please take note 3rd Circuit JDP previously scheduled on 25 Sept 2011 being postponed to:

Date: 8 Oct 2011, Saturday | 7:00am
Venue: Taman Astaka, Taman Tasik Titiwangsa, Kuala Lumpur. (Opposit Stadium Titiwangsa)

Interested walkers, kindly submit your entry before 30th Sept 2011. Attached entry forms and Rules and Regulation

WH Yap
Hon. Sec RWAM

..from Aiman Cheah

Form and Regulation available at Forms and Events section

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Jogging Wk1 August 2011

07 August/Ramadhan 2011 | Sunday | 6:45pm
Route: Home - AIMST - U-turn
Time: 30.31mins
Randomly playing on my mp3 player - [Melissa Etheridge - Road Less Traveled]

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Tuesday, 9 August 2011

Sikarinhatyai Mini Marathon

Date: 21 August 2011 | Sunday
Venue: Sikarin Hatyai Hospital, Hatyai
Distance: 10.5km and 4km fun run
Prize: Trophy for top 5 and medal for finishers

Click here for detail and registration form.

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Monday, 8 August 2011

Quote of the Day

The true runner is a very fortunate person. He has found something in him that is just perfect.

- George Sheehan


Thursday, 4 August 2011

Taiping International Marathon 2011

Date: 25 September 2011 | Sunday | 5:00am
Venue: Lake Garden, Taiping, Perak
Distance: 42km, 21km, 10km and 5km
Organizer: Rotary Club of Bukit Larut and Majlis Perbandaran Taiping

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Jogging Wk3 ~ Wk4 July 2011

19 July 2011 | Tuesday | 1:15pm
Route: Sport Complex
Time: 45.27mins
Randomly playing on my mp3 player - [Bali Lounge 2]
01 - Intro.mp3
02 - Dogol Street.mp3
03 - Get happy.mp3
04 - Used To.mp3
05 - Samba Sunda.mp3
06 - Tell Me.mp3
07 - Mean Curry.mp3
08 - Free.mp3
09 - In Doubt.mp3
10 - Cukup Tak Mengapa.mp3
11 - Jimbaran Jive.mp3

Indonesia ethnic jazz and Malaysian drummer - Lewis Pragasam. For me.. semua lagu sedap.

21 July 2011 | Thursday | 1:15pm
Route: Sport Complex
Time: 50.45mins
Randomly playing on my mp3 player - [Melissa Etheridge - Road Less Traveled]
02 - Similar Features.mp3
03 - Like The Way I Do.mp3
04 - Bring Me Some Water.mp3
05 - You Can Sleep While I Drive.mp3
06 - No Souvenirs.mp3
07 - Aint It Heavy.mp3
08 - I'm The Only One.mp3
09 - Come To My Window.mp3
10 - If I Wanted To.mp3
11 - I Want To Come Over.mp3
12 - Angels Would Fall.mp3
13 - Lucky.mp3
16 - This Is Not Goodbye.mp3
17 - I Run For Life.mp3
Melissa Etheridge - 2001.mp3
Melissa Etheridge - Alive.mp3
Melissa Etheridge - Breathe.mp3

If you running + listen to mp3, then I would recommend track number 3 and 17 about Etheridge's struggle with breast cancer. Sure you ran more faster :)

24 July 2011 | Sunday | 7:30am
Route: Home - T semeling - + semeling - AIMST - Home
Time: 53.38mins
Randomly playing on my mp3 player - [Mike & The Mechanics - M6]
01-Whenever I Stop.mp3
02-Now That You've Gone.mp3
03-Ordinary Girl.mp3
04-All The Light I Need.mp3
05-What Will You Do.mp3
06-My Little Island.mp3
07-Open Up.mp3
08-When I Get Over You.mp3
09-If Only.mp3
10-Asking (For The Last Time).mp3
11-Always Listen To Your Heart.mp3
12-Did You See Me Coming.mp3
13-Look Across At Dreamland.mp3

26 July 2011 | Tuesday | 1:15pm
Route: Sport Complex
Time: 50.21mins
Randomly playing on my mp3 player - [Chickenfoot + VH]
Chickenfoot - Get It Up.mp3
Chickenfoot - Learning To Fall.mp3
Chickenfoot - Oh Yeah.mp3
Chickenfoot - Runnin' Out.mp3
Chickenfoot - Sexy Little Thing.mp3
Chickenfoot - Soap On A Rope.mp3
Chickenfoot - Turnin' Left.mp3
Van Halen - Can't Stop Loving You.mp3
Van Halen - Dance the Night Away.mp3
Van Halen - Dreams.mp3
Van Halen - Jump.mp3
Van Halen - Panama.mp3
Van Halen - Right Now.mp3
Van Halen - When It's Love.mp3
Van Halen - Why Can't This Be Love.mp3

Can't wait Chickenfoot rock supergroup 2nd album - September 2011. Rocks my run.

Wednesday, 3 August 2011

Quote of the Day

When I run, my mind and body fuse together, creating an energy source that empowers me.

- Gail W. Kislevitz


Tuesday, 2 August 2011

8th Kedah Invitational Swimming Championship 2011

I don't know whether for Kedahan or Open to Malaysian, please do check with Lee Mei Leng @012-5945485. Detail and registration available at Form and Events section.

Date: 24~25 September 2011 | Saturday and Sunday
Venue: Pusat Akuatik Gunung Keriang, Alor Star, Kedah Darul Aman.
Organizer: Persatuan Renang Amatur Kedah (PRAK)
Closing Date: 24 August 2011

Dear All,

Salam 1 Malaysia from Persatuan Renang Amatur Kedah
Wishing everyone Selamat Berbuka Puasa and Selamat Hari Raya Aidil Fitri. PRAK humbly extends the 8th Kedah Invitational Swimming Championship 2011 to all of you.

Please take note that PRAK greatly appreciates your overwhelming support in 2010. The growth in participation has been increasing over the years.

For the 8th year swimming, PRAK looks forward to a record breaking participation and this cannot be achieved without all your support. This will definitely be a much needed booster for the swimming arena in Kedah!

The Invitation Letter and entry forms are attached for your early preparation.

Please feel free to forward this invitation to all neighbouring or new clubs within your region and forward the email address for our record purposes.

In the event, I have missed out any club's email address, please drop me a mail so that it can be readdressed immediately. Any such error is greatly regretted.

Looking forward to hearing from all of you soon.

Terima Kasih, Thank You, XieXie, Nandri

Honorary Secretary
Persatuan Renang Amatur Kedah

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Monday, 1 August 2011

Quote of the Day

That day remains very special to me and if I had one day to live over in my lifetime, it would be my first marathon.

- Dick Traum, the first amputee to run the New York City Marathon