~Sunday Training~

Salam..

This morning (22nd march 2009) i did my training in uitm shah alam. two laps of MelatiRun (men route) and so there were few UiTM Runners' Club members that join the training. With different paces we were running together for the first lap, we try to maintain in group as close as possible. 

Members that joint the training were:

-ahmad

-nazrul

-hariz

-hafizi

-daus

-nassa

-farid

-pjart

-ruby

-mun

-wana

**awin

**fifi

(**they were waiting at the starting point to take care our bags and also to snap our pictures)

we started running at 7.20am after stretching that was lead by miss awin (club's vice president). we run at slow pace, about 6-7min/km, as we have new members join the run. that was good! new members coming to join the morning run! who is really wanted to wake up early on Sunday just for the RUN???? hahaha! we will - THE RUNNERS..

good effort!

as the first round, i bring my camera along to snap some pictures, because this is for the group run, it's ok for me. but for the 2nd lap (own pace lap), i didnt my camera along as it would make me harder to run or maybe make me distracted by holding the camera along.

The 2nd lap, we run the "bukit tonggek".... whoa! at 3rd quater, i really cant run anymore, and just stop and walked to the top! CRAZY hill! then the other part was ok, but yes, i'm exhausted. hmm, wondering what is the problems? am i not fit enough? hariz and hafizi were gone, never saw them anymore. but nassa was gone faster. infact, he finished 1st and went back to the college to take shower 1st as he has class at 9.30am. hahaha!

i did 23:35 for the 2nd lap. at the 1st lap, we run together for 40:xx..

at the finishing point.... yehaaa....(24mins for the second round)

Larian Amal Seri Sinar~

salam.. on sunday (15th march 2009) i went to the another 10km run but this is at different place - Bukit Jalil.. "bukit" is just for the name, cuz there were not so much hills. Just one hill which was steep, the other is just average. UiTM route is harder, haha!

So, the UiTM Malaysia Runners' Club joint this event as we had sent 29 participant and 4 person in-charged for the photos and our bags. The plan was to go at 5.45am but again, there were latecomers...... we actually moved at 6.05am instead of 5.45am. then we stopped by at the tol plaza to pray (Subuh) and continue the journey at 6.35am. The race was planned to start at 7.00am and we only arrived at around 7.10am. YES, WE WERE LATE!!

Luckily the race actually delayed for 5 minutes. As we arrived, we walked to the starting area, there was few members infront and i saw fadhlullah saying "kami letak beg kat sini" and daud, hafizi, asif, azrey, & fadhlullah just rushing to the starting to collect the ribbon and RUUUUUNNNNNN! 

with hurry, i put my bag and run, the word that i wont forget is when i about to run i heard ahmad said "perlu ke lari tak stretching??" hahaha.. and i just ignore and run. then i saw ahmad also follow me. the early mistake for this run was - NO STRETCHING, NO WARMING UP!

as i have taken the ribbon (at the starting line), i just run without looking back, and for this race, i don't run at slow pace for 5 minutes. i just run at my average pace (5min/km) or maybe even better because i'm absolutely late. 1km ahead was no runners at all except few of the URC members. then, after 1km, i saw some runners ahead and as i keep running, i saw there is hill in-front  and thank you to that hill as because of that hill i start to overtaking people. and this is awesome because i'm running at my pace going up hill, not even slowing down. good one! i saw kamal in-front and at the KL city run i actually say something when i was overtaking him but this run, no, i just run.. haha! focus... but i forgot one thing, as i run at this pace, i started to get tired when i was at the top. at the 3rd quater of the hill, sufinah overtook me. oh my god! she just overtook me.. are you kidding? haha. i just follow her for couple of minutes, then i be at her side and encourage her to push more. and maybe i over do it cuz she is going faster (or maybe i'm slower). hehe, she just push and push and go further and make gap with me, aaah! cant follow anymore. then few minutes later, nazrul came from the back. eh! i thought he already in-front. huhu.. he also leave me, and maintain his pace. 

finished one lap, another lap to go, yah miss pjart was standing at the starting point to take our picturesss (thank you to you yah).. 

the 2nd round i actually out of energy larr... even the most un-steep hill also hard to conquer, kahkahkah! but ok lar, still can run... about 2km to go, pahmi overtook me.. i just follow him, didnt care so much at this time, but only when i saw sufinah in-front, my burning spirits came back!! then, i run beside pahmi and told him lets go run with sufinah. yes we did. we run together for one minute and i said it's near but only have one short hill in-front and i started to increase my pace up and sufina just can't follow, she walked for a while. but i didnt stop, i just have to run, thats wat i told myself...... yeah!! finish line...

got kamal's girlfriend to take our picture at the finishing line. hehe.. tq2x

just one thing not satisfied, normally when i finished the race, i still can go to the drink station with short queue but today, the queue already long as there was only one milo drink station. they should do two atleast!

here is the result:

Distance: 10km

Time: 53:35

Placing: 120th

Average HR: 186

Max HR: 200

Kcal burnt: 1149

analysis:

bad thing: no stretching, no warming up, start with high pace, can't keep up with sufi!

good thing: run easier on the hills.

the great URC members!! (the green tshirt is one of the organiser, Mr. Ronny)

after we finished the run

the members that "gila gambar" hahah!

chit chat while waiting for the bus

lets chit chat about my friend.. i really proud of one of my course mate, as he just started to join the club and now he is committed with running. why did i proud of him? because he is trying his best to improve his performance. and also he was a smoker before! see, a smoker.. now, as he join this club, he had stopped smoking.. GOOD JOB AHMAD...!

ahmad at the finishing line...

My next biggest goal!! the map~

Yes, the map for Standard Chartered half-marathon is released now! for all runners, have you set your strategy? hehe

Training in UiTM Shah Alam

Hello, on 8th march 2009 we had our group running.. just around UiTM shah alam, and we used the Melati Run route (but we skipped the "Bukit Tonggek"). people that join were

1) aizuddin

2) hafizi

3) ahmad

4) hariz

5) sufinah

6) syazwina

7) nasrul** he came late!! hahaha

we gather at the car park infront of Dataran Cendekia bus stop, did a little bit stretching and started running at 6.14pm (late! as we planned to run at 6pm)

the amazing thing about this run was we did 2 laps of the route. 1st route using the men route for melati run and for 2nd route we ran using the women route for melati run.

for the 1st lap (or 1st round) we ran in group. then the 2nd round after a little bit refreshing ourselves, we ran according to our own pace (after the pondok pak guard pintu depan tu~)..

the distance is: 9.5km 

congratulation as all of us finished below 65 minutes.

as we started to run at our own pace, i can see hariz and fizi had left the group, their pace is good but i know that wasnt their best pace. i know lar hariz, fizi, this training was easy for you guys! hehehe... as for me, it was hard to run up the hills at the 2nd round! hehe but it was damn good feeling when you finished it. and i have finished the run in 55:45.. for 9.5km that have hills, that's quite good.

running details:

distance: 9.5km

time: 55:45

ave HR: 182

max HR: 195

kcal burn: around 1100kcal

-SELECTED PICTURES-

hafizi's shoes - adistar glide

zuddin's shoes- adidas response 16th edition

sufinah's shoes- nike ........

after the run! 

'The distance may look easy, but you don't feel the hills yet!! who dare to take the challenge~!!'

-impossible x ada pape- hahaha....

nothing to say

jom minum....

lets start back a healthy diet for a healthy & fit body for THE RACE!!

last 20km was 2hr:00min:54sec..

target this June is 1hr:45min:00sec.. 

for those who are professional runners please comment is it to cut off 15mins is okay or it is too much for me as a beginner? 

-impossible is nothing, adidas-

UiTM Melati Run, 6km...

salam to all readers..

there were 3 events for last sunday (1st march 2009) and our great running club (UiTM MALAYSIA RUNNERS CLUB) had done a great job by sending its members to all this three events! the events were

1st - KL Towerthon, in KL

2nd- UiTM Melati Run, in UiTM Shah Alam

3rd- UPM e-Charity Run, in UPM Serdang

5 members (as in 1 team) joint the KL Towerthon event, 5 members joint the UPM e-charity run, and the other members join the UiTM melati run as it is internal event and here we come to support UiTM! Lets talk about this event;

i arrived melati early in the morning with ahmad shahrir and guess what, we were so early! hahaha..... just one more runner was there, and cuz of that, my bib no was 003 and ahmad was 002.. hihi.. this event was meant for internal students (students that live in the college provided) but no excuse, event i'm not live in the college, here i come from bangsar to run.. spirit of running.. :)

then, one by one URC members came. nas, pjart, ecah, ruby, hariz, sufinah, etc.....

The event was scheduled to start at 8am, but delay to 8.30am as we have this morning aerobic 1st. hehe.. the aerobic instructor do it so good but as for us (1st timer), haha messed up dude!!

then, all runners were release at 8.33am... 

run with jeans?? hehe :p

Oh my God!!! it's true, we have to run the "bukit tonggek" at the very beginning. what a tough hill! i'm not at the front line, so, at the very beginning i tried to run a little bit faster then my previous run, try decrease the gap between front runners. haha, as we almost arrived at the top of the bukit tonggek, almost all berjalan kaki macam baru belajar jalan.. haha!

then, for 3minutes downhill route, can consider they gave us some time to relax the legs lar. same like uitm megathon, for men, here it comes- DOUBLE HILLS. again, the same route. ok ok, i try my best to control my breathing & control my landing of foot, hey din, mid foot~mid foot, no more heel! but poor me, my legs get tired easily, my breathing a little bit messed up, only my spirit left in my heart to drive me to the top of the hills. so, don't go anywhere my spirit, i need you from now on to drive me! hehe

huh, this is all due to not training properly, aiyoo, adek dush will be mad if he knows i didn't training. haha! just a week before was the KL City Day Run (10.8km) n then on friday i did my light jogging. then, here i am for the race.. how come i can perform well right?

my mind was ready for this race, but not my legs, my lungs, and my heart! they need training badly. if not, i will just injured myself every time after the race. hmm... :(

i was at 10th position at 15mins, then hariz start to come near to me, and run at my side for a couple of minutes, then he continues to make the gap between us, i just follow him and not letting him to go away far from me as i know this is just 1km more. i follow him closely and i can see zaki was about 20-25metres behind me (so, i'm not that tense to keep the position). then, about 800metre to the finish line, i was just at hariz back and overtook him at 300m more to the end as at this moment i gave my 100%, there was no look back.. but hmmmm, cuz i wasnt training well, hariz overtook me back at the finish line. so he finished at 10th and i'm at 11th.. huhu, i feel like want to vomit. but relax, keep breathing, breath smoothly... lucky, i didnt vomit, kalau x, malu worr...

pjart, me, izzuddin, hariz, & sukha

after the run... huhu, jom duduk dulu sembang2...

URC, the best!!

here are my details (not satisfy with it, really...)

distance: 6km

timing: 24:35

ave HR: 188bpm

max HR: 205bpm

kcal burn: 532kcal

but never mind it was a good run for non-training outcome, got 11th place, and got RM10 for the position.

hmm, i need to training back, as URC will join the:

LARIAN AMAL SERI SINAR at BUKIT JALIL at 15TH MARCH 2009....

must train at the hilly area. make some weight training and also speed training..

pjart, this is for you: "push to the limits of ourselves as we actually never reach the limits!"

URC members........ on the stage

tq for spend the time to read this...