Malakoff 12km Run 2009

hohoho... the malakoff run was in 20dec but only now on 26th dec i'm about to write the story of it. this 12km run was different cuz i'm running with light injury on my left leg, i dont really know why. this time about 15 URC members joined the race, it was better if compared to the last year malakoff, only 5 URC members joined.

i arrived bukit kiara at 6.30am, then met the members that joined to give them the running vest and bib number. get ready, putting on the timing chip, wear the running vest, rub some counterpain on my left leg and warming up..

then be at the starting point. started with hariz, ben & fifi.. didnt see fizi, nasa, alwi, & others. i saw daus brother before start but i didnt see daus himself.

i just run this race with what i'm able to, dont intend to push myself to the limit cuz it only make it worst - hurting my left leg.

after all, running this route in bukit kiara was really tough, the hills so steep and 12km runners must do 2laps of it. adoiii...

finished the race in 1hour 02mins. nevermind, last year i did 1hour 05mins.. haha..

10km run... choo choo...

salam..

so, as i posted a post of eating nasi kandar a day before 10km, today is the day! 10km in Sg.Besi. the run started at SJK(C) Kwong Hon then we run into the Army Camp there. uh! the 10km seems so far for me.. i dont know why, maybe it's because i ran 10km on friday then again 10km on sunday (maybe tired).

started at 7am, not many URC runners joined this event. just fifi, ben, & me- again, dont know why!

we entered the 10km. meanwhile, my sisters joined the 3km (a good start for them) as next week they will join the 6km malakoff fun run.

basically, i'm in better form as compared to friday's run. my legs a little bit painful but still can withstand it. eventually, the result quite surprise me. i'm able to improve quite much. haha~

distance: 10km

date: 13dec2009

flag off: 7.00am

venue: SJK(C) Kwong Hon, Sg.Besi

timing: 49mins 36sec

with my siblings

4th placed, fifi..

with ben syahir. i got 8th and he got 15th

yeah, makan kueh teow sup selepas lari.. layaaannn~

a day before 10km!

salam..

haha, a "nice" thing that i did before 10km - eat Nasi Kandar!!! hahaha....

date: 13 december 2009

time: 7.00 am

venue: SJK(C) Kwong Hon, Sg.Besi

distance: 10km

Larian Rakyat Selangor

yeah!! 10km.. (after a while i didnt run 10km, so, this is my first 10km in december & november). So, the race start at i-City.. 7.30am the release of 10km for category A & B (not A&W, haha!). i already plan to run relax and happily.. haha so much laughter with my friend, Nazrul.. as this is my very first time to run along with the camera.. we snap pictures from the starting line.. then just few seconds hear daus said "lari nak ambik2 gambar bagi no bib kat org lain lah" haha.... enjoying the 10km bro :) cuz medal too few, just for top20, adoi..

then nazrul & I met awin, yah, time for pictures snapping... smile~

after that we increase the pace (to find other runners).. there, will found fifi. snapping again.. from here (at 3rd km) we just run with fifi.. pushing her to get Top20.

berlakon jer nih.. mcm penat..

hah! posing habis...

run and run, after the turn around we first met hariz & haziq. *snap*.... i think they were the 1st two in our group.. good job!

not long after that met ben (not Ben 10) and luckily he called me, if not, i would missed it. but sorry bro, your picture not really clear.. *snap*

i guess soon after ben, it was jerry.. aih, i think he's losing his fitness a little. if not, he'll be with hariz or maybe faster. *snap*

daus brother just behind.. *snap one*

pahmi and his friend was next one. haha now i really alert for those at the other side of road. *snap*

yeah, then we continue climbing up the slope, pushing fifi.. tiinn tooonn... nazrul also losing his fitness.. adei! last time it was hard for me to catch up with him..

rasanya orang lain mesti xfaham ape lah nak jadi ngan mereka ni.. haha..

then many other runners that i recognize but sorry guys, i dont know your name.. oppss..

then, running along downhill, daus overtook us, tin tin... bagi signal x bro? haha.. wah, wear the terry fox t-shirt? bila eh event tu?

we just continue running and me chit chatting with nazrul.. wakaka..

refuel....

"adik nak pergi mana?"

"adik nak pergi i-City ni pakcik. jauh lagi ke?"

"ye, jauh lagi... xpe2, lari pelan2.."

at around 7.5km, adoi... fifi out of breath.. she likes cant go anymore.. and nazrul?? finding tempat teduh, panas sikit jer trus lari.. hahahah! soory bro, break ur secret :p

haha, at this moment, fifi just want her "tang".. know who? :p

tp oklah, fifi could finish no.11.. nice one! she earned the medal and a beg.. :) awin also got top 20.. i guess she was no 14.. nice one..

URC President and Vice-president

URC members that joined the race! URC Rocks!! nice~

the best thing was this is my first event that my family also joined. they joined the 3km family run and finished 9th out of 40.. good job!

Distance: 10km

Time: 71mins 13sec

result oh result~

adoi...

i've been trying for about 1 and half hour to check my exam result in student portal.. but still cant..

by the way, esok ada larian 10km at shah alam.. haha

Rowing + swimming~

ouhh... tired~

yes, that is the feel when i arrived to my home at 9.45 pm..

went to uitm to row for 6km:

5km non-stop, rest for 30sec then another 1km. my target for the 1km is below 3min 50sec (as my last record of 1km indoor rowing competition was 3min 55sec). but, target not achieved.. haha

5km : 21min 40sec

rest 30-40sec, continue-

1km : 4min 10sec (15sec more as compare to my personal record)

ergometer (but not in UiTM)

then after finished rowing at 5.15pm, i went to seksyen 2 waiting for someone to go to Pusat Akuatik nearby Tesco Shah Alam for swimming. well, my swimming still sucks! haha

but thank God, atleast can swim. so, my friend daus look for my stroke. n he said that i have to go for intense training if wanna join the triathlon in July. ok, but yesterday 300m swimming makes me out of breath already. huhu...

well, that is what training are for..

so, end up yesterday (8th dec 09) story. so, today i woke up for subuh prayer and planned to go for a run in the morning as to prepare for the friday run (10km in shah alam). but somehow, i'm too tired or maybe too lazy! haha.. then slept again after prayer and just woke up at 9am. have a piece of bread n nescafe then run at 9.40am, oh my God, it's hot.. hahaha! yeah, it's different if you run in the good weather (early morning) or hot weather. but i wonder how do people run when they join the triathlon or powerman? normally it's about 11am they have to run.. uh! salute~

so, i didnt improve my running so much. just cut of 1mins. adoiii!

distance: 5km

time: 24min 14sec

ave HR: 167

max HR: 190

planned to do 6km or maybe 7km, but when reach home ( 1 lap) so lazy to continue, especially when you running alone.. haha

well,

keep on training, never give up!

Monday - a better day

today was a better day that i have fulfill it with activities - GYM! haha...

went to UiTM Shah Alam, did 15mins cycling and then teach fifi the workout, all the machine workout first no free-weight. then naz n i did free-weight workout.

-Squat

-Bench press

-Dead lift

-Chin up

i have added few machine workout though like rowing and leg squat. but all the weight is not too heavy as i'm afraid i can injured myself especially this friday i'll go for 10km run in shah alam and on sunday another 10km in sg.besi then the next week another 12km run.. hahaha! Lets Run~~

maybe tomorrow will go to UiTM again, do some indoor rowing workout, maybe 6-8km.. then 6pm my friend will teach me to swim better. oh yeah! lets go for TRIATHLON... :)

Friday test run...

salam..

4th December 2009 (Friday), the feeling to go for a run comeback even though my body still hurts a little due to the workout at the gym on tuesday. didnt plan to run long miles. just a short one but maintain the pace i set 5min/km..

uhh! 5mins?? TOO SLOW

but what can do,since my last jog was on sunday for 4.4km ( a slow and steady jog). oh, 25mins run for 5km cause me a bit of leg problems after that day. erm, i thought it wont be a problem for that distance.. well, hopefully this coming sunday (13dec2009) will goes well.. since that one is 10km.

distance: 5km

time: 25mins 13sec

max HR: 197

ave HR: 167

but instead of planning to do 10km sub 50mins, i just hope that i can do sub 55mins. cant hope more than we actually can..

therefor, i really need a consistent training for the 30km on 17th January 2010 (going to be my first event of the year!!)