Run. Mix. Burn!

Wednesday 31 December 2014

Training Week 3+4 - December 2014

18 December 2014 | 25 Safar 1436 | Thursday
Route: Sport Complex
Timing: 40.58 mins

21 December 2014 | 28 Safar 1436 | Sunday
Event: Taiping Run 2014
Distance: 12km
Timing: 1:01.32 mins
Alauddin completed his first 12km distance

22 December 2014 | 29 Safar 1436 | Monday
Route: Sport Complex
Timing: 40.34 mins

23 December 2014 | 01 RabiulAwal 1436 | Tuesday
Route: Sport Complex
Timing: 41.05 mins

24 December 2014 | 02 RabiulAwal 1436 | Wednesday
Route: Sport Complex
Timing: 41.08 mins

27 December 2014 | 05 RabiulAwal 1436 | Satuday
Venue: Pantai Cenang, Pulau Langkawi, Kedah.
Timing: 1:04.30 mins

30 December 2014 | 08 RabiulAwal 1436 | Tuesday
Route: Sport Complex
Timing: 38.58 mins

31 December 2014 | 09 RabiulAwal 1436 | Wednesday
Route: Sport Complex
Timing: 41.06 mins

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Tuesday 30 December 2014

Report: Run To Gain 2014

By Aiman Cheah

Date: 01 March 2014 | Sunday
Venue: Taman Tasik Titiwangsa
Category: Kids (12 years old and below)
Distance: 2.5km
Afiqah Cheah: 3rd (15:43)
Akmal Cheah: last (but not least)

I acted as a manager cum pacer for my children as I was having health issues.  Couldn't run fast lest I ended up in HKL which is just a stone's throw away from the venue.

Run To Gain 2014
Afiqah & Akmal (hidden) during briefing

Run To Gain 2014
Afiqah & Akmal after the warm up

Run To Gain 2014
The start - both started from behind for safety reasons

I asked Afiqah and Akmal to start from behind because they were not trained for explosive start.  Children will be children and I have seen enough children fall at the start.

Run To Gain 2014
Akmal at the beginning of the race.

The first 500 metres was good as Akmal managed to follow closed behind and we were within the top 7.  Then he complained of stomache and began walking.  We tried to keep pace with the leaders and managed to close the gap but Afiqah requested to walk and I thought it was okay as the leaders were walking too.

I only allowed her to walk for 15 secs and then run again.  We managed to  overtake 4 other runners with the run walk strategy.  In fact in the last 500 metres, we walked for as long as 30 seconds!  It was a good result for Afiqah.  Her first podium in a running event!

Run To Gain 2014
Akmal coming in last.

I waited for about 3 minutes for Afiqah to catch her breath before looking for Akmal.  I was quite worried as I had 'lost' him twice - once at the zoo when he was 3 and once at the library when he was 5!  When I saw him, he was hardly half way and fortunately it was near the toilet.

I was in the nick of time as he needed to use the toilet.  After was done, we walked and jogged back. That was a two consecutive lasts in running event, the earlier one was in the Milo  X-country.

 photo RunToGain-Result.jpg
The result

The run was well organized but the prize giving was too late... waiting for the VIP.  Only medals were given to the top 10 runner in the Kids category.

Pictures courtesy of RunToGain


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Quote of the Day

Whatever the pace, run softly, run tall.

– Joe Henderson

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Sunday 28 December 2014

Where did I jogged: Pantai Cenang, Langkawi

Pantai Cenang
Pantai Cenang
Click for XL size

A 3 days and 2 nights family gathering at Pantai Cenang, Langkawi. Sponsored by in-law, Hj.Ramli and Hjh Robaayah on 26~28 Decemeber 2014. 3 of 4 family joined. Left my elder brother in-law who had urgent matter in last minutes.

Pantai Cenang
Pantai Cenang
Pantai Cenang

Once in Kuah, I found the banner said "Larian Pantai" conjunction with Pesta Pantai Langkawi 26-27 December. It is today!. Double check on event's facebook, 5km Larian Pantai scheduled today at 5pm. Unfortunately it was located in Tanjung Rhu. Aduih! pap!

Pantai Cenang

I was in same date, same time, same island but different location. Had to skip because I got family event here in Pantai Cenang.

Pantai Cenang
Pantai Cenang

Next morning after 7:30am (27/12), Did morning jog along Pantai Cenang to and fro in 3 loops. Barefoot. Do not know how long distance covered but I end the run in an hour and 4 minutes.

It was nice and enjoyable running along the beach - ramai mat salleh berjemur :)

Another series of Where Did I I Jogged.

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Thursday 25 December 2014

Sentul Ultra Marathon 2015

Date: 07 February 015 | Saturday | 5:30 (indonesia time)
Venue: Taman Budaya, Sentul City, West Java, Indonesia
Distance: 30km and 60km
Website: 60k.sentulultratrailrunningacademy.com

Sentul Ultra Marathon 2015 will be started from the culture center of Sentul City (Taman Budaya), on the morning of Saturday, February 07, 2015. Sentul Ultra Marathon 60K (SUM 60K) will be started at 05.00 WIB, Valentine Trail Run 30K (VTR 30K) will be started at 05.30 WIB. Taman Budaya will glow with of headlamps that will guide the participants in their first few miles of running at dawn.

They will come from all over the cities for this incredible race that embrace the most spectacular places of The Sentul Highlands: Hunter Hut, Pancar Hot Spring, Coffee Plantations, and of course the beautiful river. A long journey on foot which will involve important participants who cross the finish line in 12 hours for SUM 60K, 6 hours for VTR 30K Couple and 5 hours for 30K VTR Individual.


Sentul Ultra Marathon 2015
Sentul Ultra Marathon 2015
Sentul Ultra Marathon 2015
Sentul Ultra Marathon 2015
Sentul Ultra Marathon 2015
Sentul Ultra Marathon 2015
Sentul Ultra Marathon 2015

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Wednesday 24 December 2014

Quote of the Day

It's important to know that, at the end of the day, it's not the medals you remember. What you remember is the process - what you learn about yourself by challenging yourself, the experiences you share with other people, the honesty the training demands - those are things nobody can take away from you whether you finish twelfth or you're an Olympic champion.

– Silken Laumann

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Hatyai International Marathon 2015

Date: 24 May 2015 | Sunday
Venue: Jiranakorn Stadium, Hatyai, Thailand
Distance: 42km, 21km, 10km and 4km

Hatyai International Marathon 2015

One of great events in southern Thailand. Did it 4th times - 2010, 2011, 2013 and 2014. Yep.. will do it again this year.

Firstly when I received the event form.. - there is no late fee impose. Cost of half marathon last year was 500baht. This year 350baht only. Great!

Welcome to the land of smiles.

The brochure is here (in pdf format)

..from www.hatyairunnerclub.com

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Friday 19 December 2014

Training Week 1+2 - December 2014

02 December 2014 | 08 Safar 1436 | Tuesday
Hiking a strato-volcano Mt. Sibayak
Venue: Berastagi, Sumatera Utara, Indonesia
Roziah, Alauddin and Jasmin

08 December 2014 | 15 Safar 1436 | Monday
Route: Sport Complex
Timing: 40.57 mins

10 December 2014 | 17 Safar 1436 | Wednesday
Route: Sport Complex
Timing: 35.38 mins

11 December 2014 | 18 Safar 1436 | Thursday
Route: Sport Complex
Timing: 40.55 mins

14 December 2014 | 21 Safar 1436 | Sunday
Takasima Run. 14.6km. Top100 medalist :)
Venue: Penang Science Park, Bukit Minyak, Penang
Timing: 30.38 + 42.20 = 1:12.59mins

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Quote of the Day

The distance race is a struggle that results in self-discovery. It is an adventure involving the limits of self.

– Paul Weiss

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Wednesday 17 December 2014

Report: Penang Bridge International Marathon 2014

Date: 16 November 2014 | Sunday | 1:30am
Venue: Jambatan Sultan Abdul Halim Mu'adzam Shah, Penang
Distance: 42km | 4:48.51mins (own) | 4:48.52 (nett/chip)

42km, gerun bagi aku. Kali terakhir aku cuba habiskan di Melaka International Marathon 2005, 9 tahun yang lalu. Cukop perit. Banyak faktor yang menyebabkan aku berhenti sertai Full marathon. Mungkin kekurangan diri aku sendiri dan pihak penganjur.

Kenapa 42km kali?
1. Sepatutnya aku teman kawan (pertama kali nak cuba full) training untuk PBIM. Tapi 1~2 bulan belum tu, cuaca tidak mengizinkan. Setiap kali rancang untuk training 30km, pastinya hujan.

2. Start jam 1:30am. Congak tengok.. 5jam (6:30am) aku sempat sampai untuk solat Subuh.

3. Lama tak rasa perit berlari 42km :) Tambahan pulak berlari atas Jambatan Pulau Pinang yang baru.

Dengar jumlah peserta hampir 60,000 orang. Masuk dalam Malaysia's Book of Record katanya. Jadi pastinya hotel-hotel penuh dan padat. Aku, Abg.Ramli, Azuan, Aliff dan Shamsul sampai di Penang dari Sungai Petani sebelum Isya.

Penang Bridge International Run 2014
Penang Bridge International Run 2014
Penang Bridge International Run 2014

Solat di Masjid Bayan Baru kemudian bergerak soru makan malam meleret di Hammer Bay, Queensbay sebelum lepak meleret di stesen minyak yang ada toilet. Meleret.. kasi buang masa nak tunggu 1:30am.

Penang Bridge International Run 2014
Penang Bridge International Run 2014
Bersama Datuk Syed Mohd Aidid
Penang Bridge International Run 2014

12:30 ~ 1:20 am di kawasan perindustrian Bayan Lepas / Motorola.
- Jumpa Alex ambik bib.
- Sembang dengan kengkawan.
- Kelui hi, hoi, hi, hoi on the way pi starting line
- Bergambaq selfie serta berkumpulan.
- Dalam hati masih cuak.. dengan 42km ni.
- Tengok bunga api semasa pelancaran PBIM.

Penang Bridge International Run 2014
Penang Bridge International Run 2014

1:30am - Flag-off
Peserta full cukop ramai sekali. Aku bermula dari belakang masih belom boleh berlari untuk lintasi starting line. Berjalan perlahan hampir 5 minit sebelum boleh tekan butang START di STOPWATCH aku.

Penang Bridge International Run 2014
Pacing bersama Azuan. Kitaorang pakat2 tarik sesama sendiri dalam kesesakkan sambil mencari belon pacer "5:00" - Dapat.

Kemudian kitaorang kejar belon pacer "4:30".

Sambil2 tu layan suasana pepagi atas jambatan. Tiupan angin kurang pagi tu tapi cuaca baik. Tiada tanda2 nak hujan. Cantek. Kedua-dua belah laluan di  jambatan di tutup sepenuhnya. Tak perlu bimbang pasai trafik/kereta atau motor.

Melepasi kira 1km+- pondok tol di Batu Kawan, peserta 42km diarah U-turn arah ke Pulau Pinang semula. Kaki masih cantik. Tak meragam. Aku sedut/minum powergel dan larutan garam ORS sepaket.

Aku berlari sorang. Tengok jam. Masih dalam jangkaan waktu. Masuk 30km aku dah mula lari+jalan mengikut tiang lampu. 1 tiang lampu berjalan, 2 tiang lampu berlari. Kekadang kecohkan kaki ke 3 tiang berlari. Macam tu.. mainan minda. Buat la macam mana pon janji habih.

Aku habihkan full kali ni dalam tempoh 4:48.51 mengikut catatan masa jam aku. Jam 6:20am.

Penang Bridge International Run 2014Penang Bridge International Run 2014

Keadaan di Finish Line mula sesak dengan peserta Half. Nasib baik ada laluan khas untuk Full. Medal, 42km finisher t'shirt diberi terus dan dijamu post-race meal seperti bihun, telor rebus, air tah-apa-apa lagi tak ingat aku... Makan sambil lalu saja. Dalam kepala, aku cuma nak ambik beg, mandi dan Subuh.

Ingatkan mudah.. rupanya dengan berjalan kengkang ke seberang tempat permulaan, kemudian beratur mencangkung (tak mampu nak berdiri) tunggu giliran untuk beg... 7:15 baru dpat beg. Mandi2 tukaq baju... subuh 7:30 Canteeek :(

Itu la pengalaman aku dalam kesesakkan di Penang Bridge International Marathon 2014.

Penang Bridge International Run 2014
Penang Bridge International Run 2014
Penang Bridge International Run 2014

Seminggu dua lepas PBIM 2014, pihak penganjur dikecam hebat kerana kesesakan yang melampau dalam media-masa. Sehingga depa mohon maaf dan berjanji akan cuba baiki di masa akan datang.

Penang Bridge International Run 2014
Penang Bridge International Run 2014

42km lagi? Insyallah jika bermula 1:30am atau awai.

Penang Bridge International Run 2014
Tanda kalendar lari untuk PBIM 2015

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Taiping Run 2014 Bib no. Wanted

Taiping Run 2014

I'm looking for any men category of 12km or 6.5km distance in Taiping Run 2014. Those who are unable to participate the event or you want to keep the goodies but not the bib#, kindly drop a message [012-4287801] or email me [alharis@yahoo.com].

For sure this bib will be pin on me or my son as recreational runners - we're not racing for cash or placing. Just racing within our-self.

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Tuesday 16 December 2014

Quote of the Day

Life is short. Running makes it seem longer.

– Baron Hansen

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Thursday 11 December 2014

Report: World Diabetes Day Charity Run & Walkathon 2014

By Aiman Cheah

Date: 9 November 2014 (Sunday)
Distance: 5km (walk)
Time: 7.45 a.m.
Participant: Afiqah Cheah Binti Aiman Cheah
Category: Girls (9-12 years old)
Result: 5th
Time: 36:30

I did not race in this event as I was on duty.  I had prepared Afiqah to be in the top 50.  There had been a few races where she had just narrowly missed the last medal!

Just like me, she under-trained.  She only did 4.2km thrice on alternate days prior to the race.  I was quite surprised as she managed to keep up with her pace as she tend to slow down drastically at half way.


Top five winners in the Girls Category 9-12 years old

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Training Week 3+4 - November 2014

18 November 2014 | 25 Muharram 1436 | Tuesday
Route: Sport Complex
Timing: 40.54 mins
mp3: 1927 - ..ish


20 November 2014 | 27 Muharram 1436 | Thursday
Route: Sport Complex
Timing: 51.27 mins (halfday leave)

24 November 2014 | 01 Safar 1436 | Monday
Route: Sport Complex
Timing: 40.47 mins

25 November 2014 | 02 Safar 1436 | Tuesday
Route: Office - Home
Timing: 57.47 mins
mp3: 1927 - The Other Side


26 November 2014 | 03 Safar 1436 | Wednesday
Route: Sport Complex
Timing: 40.35 mins

27 November 2014 | 04 Safar 1436 | Thursday
Route: Sport Complex
Timing: 40.54 mins

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Wednesday 10 December 2014

Report: Tanjung 10km Run 2014

Date: 02 November 2014
Venue: Jalan Sepoy Lines
Distance: 10km | Men Junior Veteran | 14th. | 46.51mins

Tanjong 10km Run. Rasanya lama dah aku tak join. Yang memola 2005 kemudian yang last 2012. Antara annual event yang tak pernah miss anjuran pihak PAAA seperti Round House Relay dan Penang Round Island.

Macam biasa, Tanjong 10km Run dianjurkan bagi memperingati ulangtahun kelahiran TYT Yang Dipertua Negeri Pulau Pinang. Setiap tahun ia dianjurkan di Jalan Sepoy Lines dan diakhiri di kediaman Gabenor - Seri Mutiara yang terletak sebelahan Padang Polo dihadapan hospital Pulau Pinang.

3:45am - Bangun
4:30am - Bertolak
5:00am - Pick-up rakan di Sungai Petani.
6:00am - Subuh di Masjid Negeri, Pulau Pinang.
6:45am - Di Jalan Sepoy Lines
7:00am - Pelepasan. Sharp! Terbaik! Takdak goreng2.

Laluan? Tak pasti plak aku samada sama setiap tahun atau tidak. Aku tak berapa amik kisah. Cuma berlari mencabar diri sendiri. Sambil layan suasana aktiviti pagi sekitar Hospital Besar, Penjara, Jalan Burma, Jalan Macalister dan kembali ke Padang Polo. Hampir ngam2 10km.

Laluan dan traffik dikawal rapi oleh pihak penganjur dan polis. Jadi pagi tuh.. bley jadi raja jalanan. Terutama bila berlari di laluan Jalan Burma. Keadaan jalan pon cantek, rata, flat dan nak barefoot pon bley..

Memandangkan syarikat ada buat tajaan sikit untuk Tanjung 10km Run, jadi aku mai wakilkan untuk depa.. Wakil untuk berlari saja. Tak lebey dari itu.

Aku dapat tamatkan larian 46mins. Antara catatan masa peribadi yang baik bagi jarak larian yang hampir2 10km. Posisi ke 15th dalam kategori Men Junior Veteran - gumbira seketika sambil minum Milo bercawan2 bersama rakan larian.

Rupanya pihak penganjur ada menyediakan medal bagi top15 - Aku bernasib baik kerana dinaik-taraf ke 14th. Mungkin ada masalah doping agaknya :) Peneriamaan medal bagi 4~15th dilakukan di Padang Polo. Manakala top3 diadakan di kediaman Seri Mutiara.

Tanjung 10km Run 2014
Keputusan rasmi Tanjong 10 Run 2014

Gambar ihsan daripada handphone dan kamera/FB rakan-rakan - terima kaseh.

Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Menuju Seri Mutiara
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Kena getah
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014
Tanjung 10km Run 2014

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