Malakoff 12km Run

fuuh.. 12km race last sunday was tough... 

Woke up really early that morning at 5.15 am just to have breakfast at 5.20 am - a Gardenia's anchovies bread with a glass of full cream milk. Then at 6 am I took a shower and left home at 6.25 am. The race that suppose to start at 7.00 am but delay to 7.13 am, and believe that the people at the back side singing "why are we waiting~" haha....

Then at 7.13 am, the race begun. I started pretty well, not to speed up because I know that would be a mistake i I do so. I just have to maintain the pace as long as I can. Now, my pace is 5mins/km and not consistent for 1 hour, so I need to improve that. This race (12km) is a two laps race, at first, there is going up the hill (not that tough) then we run down the hill for about 1 km straight and I was thing is this that easy? At that time I forgot that this is "lap racing", and then when I arrived at the checkpoint and make a turn back, and hell yah, the going up hill like real crazy! However, when I was at about 3 km, the Kenyan already at their 4 to 5 km, and when I was about 1.5 km more to the turn back checkpoint, the Kenyan have been there about 5 minutes ago. This is like between Nissan Skyline with Perodua Kelisa. haha!

At 5.5 km, I have problem that I really never had in the race - side stitch! Urgh! So unbelievable, it just 5.5 km, half more... Then I just stop running a while and do the stomach breathing, I read this on the runnersworld story and it helps. Later, i started running again and with the slower pace. The adidas king of the road race on august 2008, I just walk once to take a deep breath and starts running back, but for this Malakoff 12km race, i think i had stop for 4 or 5 times. haha. But, I have finished it in 1 hour 05 minutes 14 seconds (1:05':14"). That would satisfied me, especially I'm just a beginner. :)

And from this race, I'd made my mind, I wont be out for 20 km  race this 18th jan 2009 as I know I won't be ready enough. 

Looking forward for next year run and my target is 20 km race and improve my pace to 4.5 min/km.. Oh, not to forget the other target - to invite my friend join the race... hehe..

 

  

with two of the runners club members

Results:

me - 1:05':14"

edan - 46':54"

firdaus - 51':20"

nazrul - 1:04':00"

New Challenge, new goal

This Sunday (21^st Dec 08) will be a new challenge for me as I will join 12km race (pushing for further challenge). Will be organized my Pacesetter Athletic Club Malaysia. The race will take place in Taman Rimba Tun Dr. Ismail and I have to double up my effort as I have stop jogging for couple of weeks as I’m doing my practical training until March. I still join the race even though I’m busy with practical training because my goal is 20km next year and unfortunately the 20km is on 18^th January 2009. Just one more month, so that, I have to get ready for 20km as the 10km race already test my stamina and mental strength  so hard. Imagine what can happen if we run 20km without enough preparation? We can “collapse” in the race. Hmm…. My training (jogging) will only can be done in the night, at 8.30pm until 9.00pm but maybe after two weeks, I should increase the intensity and the time. Maybe 45mins run. Then the next day, I have to wake up at 5.45am for practical training. Huhu… So, wish me all the best and not to give up in the middle of the race!

There were two races I have joined in last two month but seems that I am kinda busy to write the blog. The race were “Larian Puncak Perdana” and “Mizuno Wave Run 2008” which the puncak perdana was 5.5km and mizuno was 10km. Larian puncak perdana was held by Puncak Perdana College (UiTM Shah Alam) and I got 7^th place from about 80 people joined. It just a small event. The mizuno wave run which was organized by Pacesetter Athletic Club (Malaysia) and I got 465^th place from about 1200 people, and that result was better than my Adidas King of The Road (due to the time was the same but the track was far difficult). So, I know that I have improved myself a little. For 10km, It took me 55mins to complete the race. I went to the both races by the club, all of us wearing the “UiTM Malaysia Runners Club” t-shirt. It’s proud to be one of the club members, as the club is still new, we are the people that advertising the club to people J. Below are some pictures of the race… 

                                                                     

my training route~

Hello all.. haa, this time I've uploaded my training route (will be soon). It's 5.5km and can test my strength even though it's short, but IT GOT HILLS! hehe... 

>Futsal<

Its been a long time I didn't play football and that day I play futsal with my classmates. Oh yah! It's kinda fascinating. Even though I'm not good in it, but I found out that this is a good game to play. If you play it seriously, it'll test your fitness and stamina as you will hardly find time to rest compared to football.. Hmm, looking forward to buy futsal shoes but I'm thinking about when will I be playing again after this sem as this is my final sem? Better buy new shoes to run! haha! Running is everything~

Futsal needs skills as it is played in a small court and you really need to be fast enough to be good. My friend (amir) is good. Maybe he should form a team and join any competition open everyone.

 

taking picture after the game..

*back: me, amir, bro, pok

  front: e-cah, ana, milin

Cycling all around~

somewhere in da campus

going down the hill

with my friend

runners club poster

As the day start to get busy, now I have the chance to write some story of my new wonderful experience. On 6^th September ’08, my friend and I went all around the campus to paste the notice about our new club- “UiTM Runners Club”. About 100 sheets of notices we paste all around the campus starting from 10pm until 3.30am the next day. Now, at my final semester here, I just have the chance looking all faculty in the campus, haha! The night view of UiTM from certain faculty was really nice and it was such a waste that I didn’t bring my camera all along.

Cycling around UiTM which is hilly area really tested my foot strength. Who says cycling is easy? The gasping of air proved me that I’m out of stamina when cycle. However, the adrenaline starts to trigger as cycle down the hills. Even though it was just about 30-40km/h, the shaking of handle when we cross the caution line (yellow line) on the road that always be just before the bump make me a little bit unstable. The 30-40km/h sounds not fast at all, but when you are on the bicycle with the resistance of air, you think you are fast enough. Now I know why bicyclers wearing spec with them all along the race, without it, you will be like crying when you reach 30km/h as your tear starts to come out. Then, imagine the professional bikers that can reach up to 80km/h. How is that huh? Haha..

Looking forward to cycle around the campus again but then I’ll make sure that I bring my camera together with me. Until then, see ya!

The test begins....

Hi.. Now the fasting month have started and it's like a test to my determination of running. Wether I still continue my training or not. I believe I should do atleast light training just to ensure my fitness don't dissapear just like that after all what I'd done before. The plan is to go for jogging in the afternoon at 6.10pm to 6.40pm, just about 30minutes and probably it's just a light jogging. However, I still have to hit the hill as i know that I don't have enough power to run the hill and the 19th Oct competition in Kuala Lumpur is said to be hilly route. haha! What a good route...

Now, I must re-schedule my plan as I coming to the end of my semestre which is a lot of tests just around the corner. With the group project, I need a really good plan to make sure I'm on top of my own plan. All those schedule only works with discipline and determination.. So, I'm hoping I have all those.. :)

UiTM Megathon

Yesterday (30th August 2008), there was UiTM Megathon 5.5KM for men open. I joint the race even though I'm not in a very good condition, my leg is hurt but "impossible is nothing" huh! haha.. Some of my friends also joint it under our academic club - Persatuan Teknologi Makanan (PERTEMA).
The distance is short but the route really test my strength and stamina. The route is hilly. When I run the hill, I know that I need more extra training but not a normal training instead hilly route. I got 21st place in Men Open but it's not important, the most important is my own time. As I finished the race in 25mins, I believe that I've improve my running. I run 5km for 25 minutes before in the flat route and yesterday was a hilly route. That's why I think I've improve myself a bit.. But still need a lot of training.
Ok, so, training training training.......

By the way, good job to all my friends - Eddiey, Viva Mariz, Aisyah, Syatilah, Adilah, Eta, & Jie....
All of them had given their best! Congrats to Viva that got 19th place in women open..

the result!~

It has been a long time I didn’t update my blog as I busy with class. So, yesterday (Sunday – 10th August 2008) was the day that I’ve been waiting for – THE 10KM RUN. The very last week of training I've lost my spirit and discipline, I skipped few training that I’ve planned before. On Friday I just went for 4km jogging and on Saturday I did play squash. This is just to let my body be prepared and not get shocked by running the 10km. But I never run more than 7.2km before this, and this was the longest I ever did as I hurt my ankle that time.

This was the first time I ever join the 10km race. The race started at 7 in the morning. I was very determine to be in the qualifying time (below 50mins). The first 2km was very powerful km, as I run quite fast (but don’t imagine I’m doing sprint as I didn’t do it). I very enjoy the moment I overtaking people infront of me one-by-one. At km 3 to 5 I start running slower but at steady pace and yet still overtaking some people and this is the benefits from the training before this. Then, I arrived at first drink station (yeah! free 100plus), I grabbed one cup of 100plus and a sponge to refresh yourself. Haha, suddenly I feel like a serious runner, I sweat myself hard on this day and with the continuous running – I really never ever done this before. I did stop twice to take a deep breath, I think better to stop for a while rather than I had the side stitch. Then, the real test start at about 7th km, this time I really feel like vomiting. But I don’t want to stop anymore as I saw my watch it was already ~44mins. Later, one more feeling comes to me, it was “REGRET”. At this moment I feel really regret joint this race as at about 9km, I almost passed the qualifying time, it was about 48mins. I walked for about 1 minute. Later, I think that I just want to make my debut record and for sure I want it the best time I can made. So, I trying hard for the last 500metres and sprint for the last 50metres (hopefully in another race I can sprint for last 1km, haha).

I thought I will not get the certificate anymore as I passed the qualifying time, but I consider myself very lucky as I even got the medal and the participation certificate. The moment I hold the finisher medal, the vomiting feeling, regret, and tiredness all changed into – SATISFACTION!! Now, I have a piece of paper that I paste in my locker, wrote – I FINISHED SHAH ALAM’S 10KM IN 54MINS…

My next target is 19th October 2008, Mizuno 10km Run at Padang Merbuk, Kuala Lumpur. The qualifying time is 1hour 20mins for man and 1hour 40mins for woman. This time, I really want my friend to join together. The race is about two months, still have time to practice for better time. Besides, they provide more medals – 500 medals compare to Adidas Shah Alam King of The Road only 300 medals. So, this is my next short term goal – Mizuno 10km Run.


ahmad and I in the morning


dataran shah alam



the running vest


my first personal record.
10km in 54mins.


the medal_1


the medal_2


the reward for myself for dinner that day :)

Life is Wonderful.... is it true?

When we talk about life, what would be your first impression? How does your face looks like? What do you give? A smile or the otherwise? To me, I would like to give a big SMILE :)..........

why?

I do admit that life sometimes get so complicated, so difficult, so frustrated, but all those things give you and me this thing - "EXPERIENCE".... The thing that make us mature and the thing that gives us lesson. Without frustration, sadness or hard times in life, we could not ever step further in life to achieve success. Remember that those tears is actually the fuel that gives us strength to be better in life and to achieve something that we target. "If it doesn't kill you it will make you stronger".

but,

Our life is something very wonderful as it is full of tears and joy.. Without tears and sadness, joy would be something normal and you wouldn't appreciate it if you have it. Without difficulties to achieve something, you wouldn't appreciate if you get it or maybe you don't even care.
I would never forget all my friends that gave me joy and laughter, all those cherish and crazy moment together. I hope that I can spend more time in that moment but these happy moment flow so damn fast and you would never know it is going to end soon.

Love.....

This is so beautiful and sweet but it is sometimes complicated. How can you love or like someone but you think that you don't have chemistry with him/her? How is it? Complicated right? Hurm.... But when you love/like someone, you would do some crazy things, you would help her/him no matter how difficult it is. You tend to do things you don't actually do before just for the person you like. You start to listen to love songs... Hahaha that's so true..
Love could be simple, easy going, sweet, happy, but it also can turn into vice versa...

doing some reading~

I've surf the website on marathon in Kuala Lumpur, and I've found one. It's AmBank KL International Marathon. It is an annual programme and normally in March.
The fee is RM40 for marathon and RM25 for half-marathon.
We can get the certificate if finish in 7 hours. WOW! Who is going to run for 7 hours?
And will get the finisher medal for those who finish the race below 7 hours.

It looks very good to me at first, but then, after reading people's story, he told that only about 800 finish the race annually. For sure there is more than 800 participant, but less than 800 finish. What happen to others? hahaha... That's why we need a lot of training before going for marathon. Mental and physical preparation should be done accordingly and discipline...

the assignment~

Yesterday (15th July '08) my lecturer gave me an assignment and I think I'm the one most excited about this assignment compared to the others. The assignment is to record our food intake for a week. And to calculate how much calorie we take every day.
I think, I'm the one who started the assignment first in the class today (16th July '08).
I've been taking pictures of food that i ate and I'll do extra on this assignment eventhough this assignment don't contribute to any marks. haha, sort of enjoying doing this.. :)

As what we have been taught in the class, how much we should eat depend on our weight (calorie intake).
It is like this:

(your weight in kg x 30kcal) = amount you should take daily

For me;

60 x 30kcal = 1800kcal

That means I should take 1800kcal daily and if I want to loose some weight, I should cut off about 400-500kcal daily...
But as I'm doing exercise, I'm not suppose to take less than that. However, this is what happen - I only take about 1400kcal to 1800kcal...
Now, I'm going to change my diet, I've been thinking to take more protein and carbohydrate. Eat rice back and eat more bread and eggs, drink milk, and not forgetting the meat.. haha!


My training of having good healthy body and life is going well i guess. I will go for jog/run once in a two days and do indoor exercise once in two days too.. If i run on Monday, then on Tuesday I will do indoor exercise and get back on track on Wednesday.
I've read that intervals training is better to reduce weight and build up some muscle (with proper eating habits). Because of that, I have add sprint run in my routine too.

Hmm, all these things that I've been doing is for my health and this also can reduce stress. I do hope that my friend will notice how important exercise is and how important to take it seriously in their life. To me, around this age is the best age to exercise as we are young.

The shoes that matters...

olla..

Today i just bought a new shoes in Midvalley mega mall. I've been spending 3 hours to look around and do some survey about the price and the model of the shoes. I certainly now into Adidas brand. I don't know why, but i feel that branded things like Adidas, Nike, Reebok, Puma, and etc have their good technology that make it so damn expensive.. Adidas response is now my new shoes.. The feel is so different from my old jogging shoes. The soft, flexible, and comfort feeling is so worth it for the price. With this technology too, I can prevent knee injuries.. My grand-uncle also suggest me to buy a new pair of shoes before from Adidas or Nike that have shock-absorption ability, it's to prevent knee problem in the future.

This is my new shoes: the box...


ADIDAS Response 16th Edition; size 9 1/2..

However, I won't forget all those my training with my old shoes.. It has been my accompany from last 2 years and now, from jogging, running, squash, and even tennis, luckily i have another shoes for badminton. And for now, it should have a little bit more rest now..

Below is my old accompany... hehehe..

Power shoes; size 10...

The Starting~

Hi.. this is my first time writing on a blog. And at this moment i'm going to write something about my short term goal - running for 10km on "Adidas King Of The Road" on 8th august 2008.
It just about 4 weeks to go starting from now (12/07/2008). I'm going to update my work here as this might make me more serious into this, and next year my target is 22.7km
(for a half-marathon).

On 28th June, i have hurt my ankle when i run for 7.2km in 50mins. Urgh! it's so frustrating as after that i can't run anymore. I have stop running for a while for recovery. But the recovery wasn't fast as i expected. It takes two weeks for that. But in the meanwhile, i'm not totally rest myself from do the work-out. I still do my training in my room, i do push-ups, sit-ups, plank, and weight lifting. This would ensure that i'm not totally out of stamina, i hope so..

The longest run i ever did was the 7.2km and i got my ankle hurt for that, so, i actually wondering can i run for 10km? haha! As Adidas say - "Impossible Is Nothing".. So, i will go for that. Maybe it's about shoes too. I right now using my old shoes to run (it is 2 years already) which i use for squasy and tennis :)
So, it's proven that shoes playing a part too for the run, if you get unsuitable shoes, you may hurt yourself. Looking forward to buy new shoes soon, and it's not just for the 10km run, but it's for my passion of running... huh! i have new hobby - RUNNING..

If, you guys outside there have any tips for me, i would love to listen. Just drop some comments.

"Run For Live"