Running on the International Women’s Day 2020

The Malaysia Women Marathon (MWM) is a yearly running event that happens on International Women’s Day. It’s 8th version in 2020 and it was called off three days before the race day due to the coronavirus (COVID19). Many got upset about the last minute decision by the organiser and sponsor. The run was called off when the exhibitors and sponsors were already on race village to set up. The MWM was not the only race that got cancelled or postponed. However, other runs in Klang Valley went ahead on the same day -> Malaysia Youth Run 2020 & Kuala Lumpur City Day Half Marathon 2020.

Despite the cancellation, the three day expo continued at Padang Timur of Petaling Jaya. Runners came to pick up their race kits and finisher items as promised by the organiser. I was not able to go and got someone to pick up mine. I opened the race pack the day after the race day just to find the shirt I ordered was the wrong type and the finisher buff missing. This was not the first time such thing happen. A friend who ran the half marathon last year was not given the finisher buff too. I checked the event facebook page and saw many angry comments about not receiving 5km medals, even on the last date.

Hibiscus Dog Tag & Farhati’s Finisher Buff by the Malaysia Women Marathon

I committed to run the half marathon and raise funds for the Malaysia Rare Disease Society. I had obligations to keep to my words, especially towards donors who collectively contributed RM1,140 to the cause. I just had to run. I knew many wanted to run too. After all, it is a good practice to earn the medal. So, I put up a post on my instagram, inviting others and Nashata Runners to join me.

The morning twilight by Putrajaya Lakeside

A few wanted to join but a couple of turned up to run on International Women’s Day. It was a 8 km loop around the Putrajaya Lake starting from Perdana Lake Jogging Track . It was a safe and scenic route, with a couple of public toilets along the way. I brought some water, coconut water, energy bars and mars chocolate and left them at the gazebo where we started (at the Perdana Lake Jogging Track). Below was the route.

8 km loop Perdana Lakeview

We started running at 6:40am and finished when the sun was scorching hot. The first loop with Farhani and Farhati was easy and breezy, while the second loop after the 15km mark was a bit hard for both of us due to the heat. We stopped after the first loop to replenish and ran slowly until we finished the second loop under 3 hours.

Throughout the run, we bumped into other MWM runners, some solo and some in a group of two. All of them ran in a great spirit of International Women’s Day!

Half marathon  route from Perdana Lake Jogging Track. It is a loop of about 10km each. We made 2 loops to achieve 21km

Now, I feel I do not need to run in races. Having a bigger cause, like raising funds for special need groups make running more meaningful. After all, with availability of public toilets, GPS/Running watches and running companions you can just train frequently and run with your friends. If I want to push the envelope, I would just join major and well-managed marathons for a good experience!

RM1,140 Raised for the Malaysia Rare Disease Society

Happy International Women’s Day! #EachforEqual. To me, every women is strong and beautiful. It is a day for us to celebrate. Here’s sending lotsa love ♥♥♥ to the ladies out there.

The runners made the best of the day, no matter where we were. Intan ran 15km in Nilai on International Women’s Day.

Take advantage of Nashata RM20/USD5/SGD3.5 voucher valid until 11 March when you purchase more than RM100/USD25/ worth of items at nashata.com. Use vouchercode EachforEqual.

Gift Voucher Women’s Day

Female Swimming Instructors

One is never too early or too late to learn how to swim. You can enjoy being in the water more when you know how to swim, breathing techniques and water confidence. Knowing how to swim in fact is a must-have, life-long skills for everyone. Knowing how to swim opens up a broader spectrum of water adventures like scuba diving, snorkeling, surfing and many more.

Although you burn lesser calorie for the same amount of time when you swim, as to compared to running, swimming is a better form of exercise as it a low impact sports. Therefore, make sure you know the proper swimming techniques – so that you make the best of your time in the pool.

There are more and more female swimming instructors at swimming centers and some are muslims. We reached out to nine of them from five different countries –  Canada, Malaysia, Singapore, South Africa and USA. Some of them have special skills like open water swimming and aquafit.

Swimming is a whole body workout.

Do reach out to them and do let us know if you know others who offer swimming lessons for ladies close to you. We would love to include them on this list as well.

CANADA

1. Carly, Ontario, Canada

  • Female swimming and aqua fit instructor since 2008 : Carly McEnaney
  • Areas covered : Mississauga Valley Community  Center, Ontario, Canada
  • Hours : 4:45-7:15 pm, every Saturday
  • Level : Preschool A-D, Swim4 Life 1 -11 Adult Level :1 -5+ and 2 Aquafit classes
  • Contact : mamaof4gems@gmail.com or +1 647 338 4051

Carly focuses on performance

 

MALAYSIA

2. Irenang_18, Bangi, Malaysia

    • Full time Female instructors : Sarimah and Bashtiah
    • Areas covered : Seksyen 9, Bandar Baru Bangi, Bangi area
    • Hours :  8 am – 10 am, 3 pm – 6 pm and 8 pm ( daily)
    • Duration :1 hour per session, maximum of 4 pax per class 
    • Level : Zero to basic swimming, basic to intermediate swimming lessons
    • Contact info :  +60198089101/ +60173547372
    • Instagram @Irenang_18

 

Bashtia wears Nashata Raazniq during her swimming sessions.

3 . Swim Malaysia, Kuala Lumpur, Malaysia

    • Female instructor : Sakeenah
    • Areas covered  : Kuala Lumpur City Center ( KLCC, AMPANG, SETIAWANGSA, WANGSA MAJU, KERAMAT KAMPUNG BARU)
    • Hours : weekdays – 6pm to 9pm
      weekend – 8am to 6pm
    • Levels : baby from 6 months – 3 years // toddler 3 years old – 7 years old  // children- 7 years -17years // adult – 17 years and above
    • Whatsapp  : +60 0133509940

Sakeenah swims in  Nashata Hooda Sports Hijab

4. Iswim.academy, Cyberjaya, Malaysia

  • Full time Female instructors : Nurul Atiqah and Nurul Athirah
  • Areas covered : Cyberjaya (Kenwingston Square Garden, Lakefront Residence, Mirage by the Lake, Ceria Residence, Perdana Lake View)
  • Duration : 1 hour, once a week class. 
  • Level : beginner, intermediate, advanced 
  • Whatsapp : +6018-2488459  

5. Rsiyadanie , Klang Valley, Malaysia

  • Female instructor : Risyadinie Rasyiqah Razmi (Dinie)
  • Areas covered : Klang Valley
  • Duration : 1 hour session
  • Female adults (group/private one to one)
  • Contact : risyadinie@gmail.com

Canoeing with Risyadinie

6.  Nurul Ashira Azman, Shah Alam, Malaysia

  • Freelance female instructor : Nurul Ashira Azman
  • Areas covered : Shah Alam, Subang Jaya
  • Level : beginner and intermediate, open water
  • Contact : ashiraazman22@gmail.com

Nurul Ashira finishing the Putrajaya Aquathlon in Nashata Hooda Sports Hijab

SINGAPORE

7. Mudzalifah Anuar, Singapore

  • Female instructor: Mudzalifah Anuar
  • Areas covered : Punggol, Sengkang, Hougang, Yishun
  • Hours : Weekday mornings 8-11 am. Weekday Nights 8-9 pm
  • Level : Beginners and intermediate
  • Contact info : +65 81835954 and askpopwow@gmail.com

Swimming classes with friends can be therapeutic for ladies

SOUTH AFRICA

8. FR3KLS Aquatics (pronounced “freckles aquatics”)

  • Female swimming instructor  : Naadhirah Mukadam
  • Areas covered : Cape Town, South Africa
  • Hours : Monday to Wednesday as well as Saturday and Sunday.
  • Classes :
    • Squad Training (includes water safety and life saving training)
    • Learn-to-Swim for kids and ladies
    • Stroke Correction,
    • Aqua Bambinos (baby classes from 0-3 years old)
    • Aqua Aerobics for ladies
    • Hydro Therapy and Aqua Parties for birthdays and team building.
    • Special Swimming Classes for Underprivileged. In 2020 the focus is to empower and motivate young orphan girls to be strong and confident in everything that they do. Each child gets swimming kit, towel, sweater, sandal, travelling cost, 10 x 30 minute swimming lessons over 10 weeks and yummy nutritional meals after each session. At the end of 10 weeks, their achievements is celebrated at a swimming gala where every child gets a swimming certificate, medal and prize as well as a hearty meal.
  • Contact :

FR3KLS-AQUATICS rewarding children for their achievements

USA

9. BeFit4Akhirah

  • Female instructor: Ola Alghazzouli, an Americal Council on Exercise certified personal trainer, certified Red Cross Basic Swim Instructor
  • Areas covered : Chantilly, Virginia, USA
  • Level : Beginners and intermediate, for adults and children
  • Contact info : IG BeFit4Akhirah

Sign up for Ola’s free swimming classes  on her website BeFit4Akhirah

Lastly, checkout Nashata Aqua Wear at our store and just keep swimming

 

Tips untuk Larian UiTM Ultra 2020 – #HillsareMadeforToughLeg

Date : 1 -2 Feb 2020

Venue : Stadium UiTM Shah Alam

Distance : 52 km, 84 km, 104 km

Kategori : 52 km (Women Vateran)

 

This is the Vol. 4 for this event.  But it is the 1st time for me to join.  Dari vol. 2 nak cuba, sebab nak rasa lari di tempat saya ambil degree dulu, tapi keadaan tak mengizinkan. Actually, this year pun  tak dapat nak register sebab faktor masa. But last-minute, a week before the event one of my friends have an emergency issue, she can’t make it. Luckily It’s possible to transfer the bib, so I can change my name to the event system. 

Terus terang, saya memang tak cukup training, millage collect past few months pun tak banyak. Paling jauh saya berlari bulan Januari itu pun 20km saja.  Cuma sepanjang Januari hingga ke hari event saya ada join BiiB challange, iaitu setiap hari tanpa miss walau sehari saya perlu berlari 2 km. Itu saja persediaan yang ada. The only I had is the spirit and confidence plus a few experience, sebelum ni saya pernah juga join event  50km.

Saya baca banyak review tentang event ni, and they said this event was well organized.  Patutlah event ni semakin besar dan ramai. Konsep larian ialah looping, 1 loop = 5.2km.  So untuk kategori saya, I have to run 10 loops within the cut of times 10 hours. Kalau ikut teori matematik, 1 loop berlari dalam masa 1 jam, itu memang cukup-cukup masa COT. 

Route :

picture credit UiTM Ultra, Runner’s Guide

 

Flag of untuk kategori 52km ialah pada 1 Februari jam 10 malam. Untuk loop yang pertama saya easy run belajar route, tengok jalan ada lubang or not, tengok keadaan jalan, tengok timing mat, cari di mana toilet dan sekeliling. Starting dari Padang Kawad terus ke Kolej Aggerik, Pusat Kesihatan,  Fakulti Engineering, dan sehingga di cabaran pertama bila di Bukit Tonggek dan waktu ni saya rasa kaki  saya melekat di jalan. It’s seriously  tonggek. This hill was killing me, how can I walk here for 10 loops?  Hahaha… Than, lepas azab di Bukit Tonggek, jalan terus menurun bukit sehinggalah jumpa cabaran berbukit kedua, di Kolej Seroja terus ke Fakulti Art & Design, Menara, dan PTAR.  Kira-kira 1km lebih juga laluan bukit disini. Laluan bukitnya yang agak panjang.  Terus ke Fakuti Sains Gunaan, Kolej Perindu, Pusat Sukan dan terus ke starting point semula.  

This is Bukit Tonggek. You can imagine the hills by just looking how they walk.  Picture by Pixel Asimo

Second challenge, Bukit Seroja. Picture credit Pixel Asimo

Water Station (WS) :

Sebab loop cuma 5.2km, jadi ada 2 saja WS.  WS1 di starting line dan WS2 lebih kurang dalam 2km di Bukit Tonggek, Konsep minuman kat sini you all kena bawa cawan/ botol sendiri / Bring Your Own Bottle (BYOB) bawa 2 bottles , satu letak di WS 1 dan  1 lagi di WS2. Bottle/ cup di marked guna number bib. So senang you all nak cari. 

Water Station & Rest area Picture credit Pixel Asimo

Baguslah konsep yang macam ni, kurangkan kos dan environment friendly. Food & drinks semua sangat mewah. Air coke, kopi ice, nescafe ice, sirap, 100 plus. Food pun banyak sangat, ada cekodok, sandwich, bubur dan sup dan banyak lagi sampai saya tak tau nak makan apa, saya cuma makan pisang dan watermelon sebab senang nak kunyah dan telan. 🙂

Di WS ni ada sediakan kerusi, boleh lah kalau you all nak rehat-rehat. Tapi kerusi ni juga boleh makan diri kalau tak ada sebab jangan duduk tau, bahaya!

My Strategy and tips

As i said before, saya  memang tak cukup millage untuk training game ni.  Dapat bib seminggu before event. Jadi apa yang saya buat ialah :

Seminggu sebelum game :

  • Saya berlari sehari 3km je, slow-slow layan angin pagi
  • Plank seminit 5 kali sehari
  • 90 x squart
  • 100 x 5kali sehari jumping jacks
  • 90 x burpess 
  • Makan minum macam biasa avoid yang pedas

Event day (tips macam mana nak kejar COT)

  • Masa 1st loop saya  lari untuk  tengok route, tengok jalan kalau ada berlubang berbatu, tengok part mana bukit, turun bukit yang flat, kat mana toilet, timing mat dan segala nya yang boleh nampak.
  • Bila dah tau, saya  atur strategy 🙂 naik bukit fast walk, turun bukit dan flat kena lari.  Jangan rehat terlalu lama di WS, minum dan sambung lari. My aimed, 1 loop mesti lari dalam masa 40-50 minute, so that saya ada buffer time, If anything happened, saya masih boleh kejar COT.  Bila dah loop ke 5, saya stop makan energy bar dan ambil Natura shot. Alhamdulillah, kenyang dan sangat berkesan.
  • Jangan duduk! Kalau kaki cramp streching, kalau penat berlari, jalan.  Mengantuk? Memang akan rasa mengantuk sebab waktu tidur kan, ambil coffee, makan gula2 kopiko. Jangan tidur! sebab  game ni you all yang pilih, so kena lah berkorban waktu tidur, tak mau rasa susah, jangan sign up event ni.. your choice! 
  • Listen to your body! Badan kita semua tak sama, you control your mind and body.  Kalau rasa tak sihat, stop dan jumpa medic!

Alhamdulillah, strategy saya ni berjaya untuk saya dapat habiskan game ni dalam masa 8jam 17 minit dan dapat no 7 kategori Women Vateran.  My personal best so far. Yeayy!!! Bangga sangat dengan diri sendiri! 

e-certificate

Overall  event ni sangat baik.  Semua cukup, medical, marshall, peronda Uitm pun selalu round, air dan makanan cukup, ada tempat massage, surau, toilet, dan bagagge area, tempat rehat, parking space pun besar.  Nak pacak khemah, bentang tikar semua boleh. Seronok dapat jumpa kawan-kawan yang datang support, ramai juga yang bawa family “berkampung” .  

 

Special award for top 10

 

Medal for all categories

Terbaik event ni walau route sangat mencabar, mungkin saya akan kembali beraksi di lain kategori. Who knows.. :). Good job & well done kepada organizer & crew!

I am running in Hooda Ellipse Sports Hijab, non-flipping, and secure hijab.  With Ultra Top I, breathable, fast dry and super comfy. Leggings – High Waist Fitness, soft and stretchable. All you can get at nashata.com

 

 

 

 

Oslob Adventure with the Blue Whale Sharks

My venture to swim with the majestic blue whale sharks was the best thing that ever happened in my life. I assure you, you won’t have any regrets in this trip.

Swimming with the Whale Sharks

It was on the 23rd of December when we got into our hotel located by the seashore in Oslob. Oslob is on the east side of Cebu Island. We were foretold that the Swim with the Blue Whale Shark tickets had to be purchased by an agent from the hotel before midnight. This was to reduce traffic on the next day, most of the tourists come early to the center to get tickets for the boats, therefore it was important for us to get the early boat tickets. No one of course would want to penetrate through the hubbub and deal with the pandemonium of noise there. We paid before hand before that evening, and we were briefed that the shuttle would arrive early in the morning at 5 am.

The next morning, we hopped on the shuttle and arrived at the Blue Whale Shark Center in about 5 minutes. By the time we arrived, there was already a long queue. I was dressed in Nashata Sleeveless Body suit and  Nashata Red Heather Top. My mom was dressed in Nashata SibahaThe body suits provided us with great support and the products did not slip or move about during drastic movements. Upon waiting for the briefing session provided by the staffs, a few salesmen walked around, promoting the waterproof phone cases. I purchased one because I wanted to record the experience in my phone. Hence, they also explained that there were GoPro devices up for rent. We took that too.

 

Poster at briefing session

After a few moments, the staff conducted her briefing session using a small mic and speaker, it was fairly loud but the crowd was really loud. The staff explained that all swimmers must keep a distance of 5 meters away from the Whale Sharks. It was also compulsory for all swimmers to wear the life vest at all times. She also strictly warned us to not touch the fish. As soon as the briefing session ended, we were escorted to the second boat, luckily we were the first few to jump in the water. Why? This is because the early birds would witness the feeding time of the Whale Sharks up close !

Nashata Body suit and Red heather top

Nashata Sibaha

I was extremely shocked to see the whales  at a surprisingly low water level. The water depth was approximately about 15 meters deep. The Blue Whale Sharks would come up close to the shore to be fed, that was incredible ! They were super friendly too, despite the bountiful amount of humans swimming and circulating them, they were very calm. As I dropped my feet into the water, and lowered my head to see the whale shark, I was amazed. They were so beautiful, each individual whale own their own pretty white spots. From the upside view, I could see their shark-like fins that were actually pretty scary. However, from the lower view, they were as calming as dolphins. Their large sized mouths were like vacuums. They did not have any teeth or such, they only had a big mouth that would suck anything in front of them.

Shot taken from the GoPro

Swimming with them for the first time was actually really terrifying. Based on movies and documentaries, the whale is enormous and since it belongs to the shark family, sharks are dangerous animals too. Essentially, I was awestruck when there were no security or life guards provided. Was it safe? What if it tries to swallow me? However, none of that happened, they were perfectly calm and friendly. They had been there for a while and supposedly, they know their whereabouts pretty well. Here is a fact, the swimmers do not need to move around too much to avoid contact with the whale, because the whale would make its way around you. Conversely, the whales do have a blind spot located right in front of their head. This is because their eyes are situated by the sides of their heads. One of the boatmen rendered his assistance to videotape us using the rented GoPro. He was pretty skilled in taking the videos as the outcome was spectacular !

After a good 20 minutes, the boatmen demanded us to get out from the water to return to the deck. The whales did not stay for long, therefore to ensure all the tourists present get the chance to swim with the whales, the boatmen must be in complete control of the flow. As soon as we arrived the shore, an army of tourists were already flushing into the empty boats. I was really glad we had gone early to swim with the whales. After that, I went to the GoPro rent shop to alter the video and pictures into my mobile phone. It took a while for me to do that because the video and pictures were  in large files and ate up most of my storage. Therefore, to all future tourists, please ensure you have a large empty storage in your phone or laptop if you wish to rent the GoPro! After the transfer was completed, I took a peep at the videos and I was very astonished by the quality. It was amazing, I definitely recommend you to get the rented GoPro or bring one from home, it would be a great help !

That sums up my venture to swim with the Blue Whale Shark in Oslob, Philippines. It was one of the best moments in my life, I felt so happy that i wanted to swim with them again !

Journey to Osmena Peak

On the 22nd of December 2019, I woke up at 4am in the morning to catch the sunrise at Osmena Peak. I got ready and waited for the transport provided by the hotel at Badian area, which is on the west side of Cebu Island. It was pitch black and only a few vehicles could be seen on that dark chilly morning. My family and I hopped on two motorcycles and were foretold that the ride was only a 5 minute ride to Osmena Peak. My mom and I were told to get onto a motorbike with a male rider on it. We agreed and immediately started our journey although I knew my mother was not comfortable to ride a motorbike without a helmet. After a few minutes, the motorcyclist stopped by the road side and told us that they had to stop for gas. Surprisingly they fueled up by the road side using a bottle filled with fuel from a house. I guess they keep all their stocks in the houses for easy refuel. As we continued our journey, it took longer than 10 minutes then little puffs of imaginary light  bulbs started popping up on our heads. Why was it taking so long ? But neither of us dared to speak up because it was super chilly, we were ascending a hill. With the cool breeze slapping and whooshing our faces, all we could do was hug each other very tightly. The roads were also windy and bumpy, it really made an impact on my leg injury that i had the day before.

 

Journey to Osmena Peak

We passed by many houses, villages and a small yet busy town trading vegetables,  and there were surprisingly a great number of chickens and dogs. The animals there were extremely friendly, unlike the ones in my country, they are more ferocious and violent. The animals in the Phillipines do not attack you, they act more like companions. It was so calming to see the village, the people smile and waved back as we passed by. After a good long hour, we finally reached the Osmena Peak checkpoint.

There was a slippery slope that we had to ascend to reach the hut. The morning fog covered the land with cold droplets of water, it was comfortable to breathe but difficult to walk as the path was slippery. We looked like clumsy babies going up the slope, the villagers just smiled. When we reached the hut, there was an entrance fee of probably 100 pesos per person, and if we wanted a guide, it would cost an additional 500 pesos.

The start point

Walking sticks were also available for rent for 50 pesos each, the staff explained that the walking sticks are important during the descend. So, we took 3 walking sticks and hired a guide. We were shocked to see the guide, confidently only wearing a pair of flipflops, draped over with a grey jacket and attired with a simple black colored short. While us on the other hand, were dressed up like mountain hikers, geared up with sports shoes and training attires.

A picture with J.R

The guide introduced himself as “J.R” he was very cheerful and amazingly friendly. He rendered his assistance for photography purposes, so I gave him my mobile phone, he said it would be a piece of cake for him. He briefly told us that the climb would only take about 20 minutes. By that time, the sun was already up. We missed the sunrise but the weather was still perfectly fine, sunny but rather chilly.

As we ascended, i notice that we were going slightly at a slow pace, the rock edges were fairly slippery and covered with growth. The hike was not challenging but the weather factor made it particularly grueling.

The spectacular view !

One crucial element that hikers must take note is not to forget the spectacular view from above. Although we haven’t reach the top yet, we could see the wide range village and heaps of those beautiful green mountains, it was amazing. The piles of grassy mountains were wrapped round with windy routes that almost seemed like a whirlwind. The sun cast its warm beams of sunlight on us, it felt like a fairy tail. The echoes of roosters ring the air as we ascended.

As we ascended, J.R effortlessly took shots and videos of us during the climb, it almost seemed like he was just casually stretching his arms while hitting the record button. But the video quality was really good, it was barely difficult for him to make the ascend, it was like walking for him. He explained that he goes up and down the hill more than 8 times a day to guide the tourists. Clearly he was very experienced in this.

On the peak of the hill, I witnessed a lady running some errands beside a tent she’d built. I was shocked that one would camp up there despite its chilly, freezing weather. J.R guided us to a popular spot for magnificent pictures, it was in between sharp shaped rocks demonstrated with the beautiful sea background. Luckily, the sun was on our side, the lighting features were splendid !

Osmena Peak, at 1013 meter is not the highest peak in Cebu Island. In fact, on the about 20 meter east of Osmena Peak, there is another higher peak perhaps 5 or 10 meters taller, but not easily accessible by public. J.R confirmed our observation!

The many many peaks

Over the peaks is the ocean, the west of Cebu Island

I was dressed in Nashata blue salasa pants and a grey iman hijab the salasa pants were really popping its colors in the pictures.

Nashata racerback sports hijab, Heather top and Riada Active Pants

My mother was wearing Nashata hooda racerback sports hijab purple heather top and black riada active pants. The color of the heather top contrasted the background perfectly, the shots were nicely taken too. The  hooda racerback sports hijab was a great support for the activity because it did not flip through out the venture and was perfectly still but rise is fashion. I felt slightly shaky when I sat on the rocks because it was located by the edge, one small error then I could have fall. However, J.R was superbly jumping from one rock to another, in those worn off flipflops, readily finding a perfect position to take my photos.

Poses J.R suggested

 

He demanded me to do certain poses as he was the camera master. I should say, I was very impressed by his skills. After a bountiful amount of photos, we finally started our descend.

The descend

As we passed by other hikers, we also slip past a few convenient stalls located up on the hill. They sold goods such as soda drinks, snacks and lettuce. They grow remarkably a lot of vegetables. The villagers too, had impeccable English. People there were so buoyant and in good spirits, I admired their characters.

After reaching the hut, we returned our walking sticks and managed to greet goodbye to the amazing J.R, then continued our descend down the slippery slope. However, J.R surprisingly followed us down to make sure we returned safely, how sweet of him. Our transport had already arrive so we hoped on. It took another one hour to return to our hotel, but that was alright. The view and the environment was very entertaining. Although the bumpy road was a bit of a nuisance.

In conclusion, Osmena Peak is a worthwhile hike, staffs are incredibly friendly and environment is simply enchanting. As an advice, hikers should wake up extra early, probably at 3 in the morning to catch the sunrise, else wise, you would be experiencing the hot rays of sunlight. You can also catch the sunset instead. Please note, that every tourist behooves personal belongings to assure that there are no loses or any possible damage.

Canyoning or canyoneering at Kawasan Falls

Cebu Island is a picturesque land that is surrounded by heaps of beautiful green mountains.  My trip to Cebu Island was definitely a remarkable and enchanting trip for me, most of the adventure activities progressed were the attributes that stamped a check on my ‘ Life to do list ‘. It felt like my life is complete, I managed to accomplish my wish list with ease !

Canyoning at Kawasan Falls

On the 21st of December 2019, around 2 o’clock in the afternoon, my family and I made our way out from the hotel. We were ready for our canyoning or canyoneering activity at Badian,  Kawasan Falls. Canyoning offers you a mixed of different activities going though canyons by walking, sliding, climbing up and down rocks and going through caves and jumping over waterfalls.  Before leaving, we were equipped with safety tools such as the life vest and helmet. Then, we got on two motorcycles to the place. For your information, three people were on each motorcycle. Next, yes, you might be wondering, is Kawasan Falls  attached to the canyoning starting area ? Well, absolutely. Kawasan Falls is the last fall that you encounter when you canyoning at Badian.

Pathway to the canyoning start point

The canyoning starting point is way on top of the hill, and to get down to the sky- blue river to start the journey, we were given two choices. First, to walk 1 kilometer on a hilly pathway till we reach start point, with no porter included. Second, to ride a 1 kilometer zip line to the checkpoint with additional fees.

For the sake of the adventure, we decided to take the first option, which was to walk with a distance of 1 kilometer to the start point. It was not that challenging, however if you carry a heavy load of goods, I recommend you to prepare a lighter weight bag, the back pain can be stingy. As a reminder, if you want to take beautiful pictures and countless videos of throughout the journey, I decisively advice you to bring your own waterproof camera, or GoPro. It will be a total life saver for you! You should tie the camera/GoPro with an empty plastic water bottle to ensure the camera does not sink or be easily lost. Every group includes an instructor/guide whom will be responsible for your well-being and safety. That also involves securing your belongings and assist in photography and videography. That way, there would be no difficulties in snapping your memorable photos there, in addition the guides are incredibly talented at taking photos and videos. The whole package is extremely reasonable as you get to comfortably experience the canyoning adventure while not worrying about the camerawork. Other than that, you must wear aqua shoes through out the activity, the rocks are slippery and covered with fungus.

The cave-like stones

During the briefing session, our guide explained about the falls and adviced us to consistently wear all the safety tools given such as the safety helmet and life vest. There were 7 activities in total throughout the whole canyoning adventure, consisted waterfall jumps of heights ranging from 4 meters to 14 meters and sliding down natural waterslides. If you are acrophobic, hakuna matata! The jumps are not compulsory. All activities are fully bound up to your own free will. However, if you decided not to jump, i must say, it would be a wasteful.

Upon jumping the first few cliffs, my anxiety level gradually arisen. The cold, glacial, chilly river water was really enjoyable. The river was partially covered by huge, beautiful cave-like stones up above, in that way, the temperature down below was cold. Some sunlight managed to penetrate the small gaps of the caves but most of the time it was chilly.

Iman hijab and black ultra top

I was wearing Nashata black ultra top and Nashata black iman hijab. If you are a hijabi, and require comfortable and suitable sports attire for this activity, i highly recommend you to consider  Nashata Products. If you are not a hijabi, rest assured, there are still so many fashionable and sporty products from Nashata  that you can take a peep at ! 😀

During the 4th jump, it was for 7 meters high. It may not sound that frightening but it was actually spine-tingling. The blood curling moment made me hold the line. It took me almost a good 10 minutes for me to finally muster all my courage and took that one inch leap into the midst of air. As my body splashed in the chilly water, a sharp pain started throbbing around my upper back leg area or scientifically called the biceps femoris. It felt more like a cramp but simultaneously felt like a harsh slap. But after a few seconds, the pain faded away, so it was all good. After this tremendous jump, I knew it was going to be way harder for the next few jumps. I expected it to be more challenging for the next jump, so I was mentally ready.

After all the fret and jitters, the moment finally arrived, we reached the 10 meter jump. It was the second last jump, so i knew the adventure was already coming to and end. It was around 4 o’clock in the afternoon. Since the sun sets early in Moalboal, the guide adviced us to speed up. For your information, the sun sets at around 6 o’clock in the evening. There were no lights at night, although there were small stalls selling barbecue meat and some other snacks. That jump was the only “run and jump” type of a jump. At that hour, many people were already at that end of their expedition, therefore the place was slightly crowded, however still manageable. After witnessing a few of the other tourists and guides doing the jump, I managed to pull out the brave inner-self and finish the jump without hesitation. I must say, when jumping, the gravity pull force seemed 10 times stronger. It felt like someone was pulling you down, but of course that was just the gravity. When i hit the water surface, i felt the same cramp slap pain on both of my back legs. But this time, it was more intense, the pain started to sting. For a moment there after landing, I could not move my body, I was stiff. The guide quickly asked me to swim aside to let other people proceed with their jumps. Subsequently, I had to force my arms to push the water against the current and swim to the sides. The water current was amazingly strong.

The beautiful blue river water

 

Nevertheless, the stream was the most enchanting scenery ever. It was quite an eyeful. The turquoise, serene balletic streams of water shot me in the state of tranquility. In my opinion, even the best quality camera was not capable of capturing the astonishing sight. I had to snap the beautiful scenery with my own eyes and embed it in my memories. The water was so blue, it was like swimming in a fantasy water park. The compound was also upgraded with a man-made water slide by the small falls. It was simply amazing. The environment was also magnificently maintained.

In addition, there was also a tree rope jumping just like a tarzan, except you fall into a pool. Yes, the one with the long rope tied up to the tree trunks. The rope jump was extremely safe and fun. Basically you would just have to hang on to the rope, bend your knees throughout the jump and let go when you reach the middle zone. The guide warned us to not return back to the starting point once you had already reach the middle zone, this is simply because there is a high chance you would scrape your knee or injure yourself when you hit the starting rock. Frankly, you should just finish what you have started in one go.

 

Moving on with the journey, we reached the last stop, the final jump. It was an intense 14 meter jump. Some of the people ought to skip the last jump because they had enough of the cramp and adrenaline shock. Initially, I too wanted to skip the last jump, but after a long thought, I changed my mind. I knew I would regret the moment, it was a once in a lifetime experience. Where else could I find a majestic river like this? When would i be able to do this again? All those thoughts flushed my brain and subsequently, I decided to take the last jump. The last jump was on top of a fall, yes, right on top. It still gives me the heebie-jeebies every time I recall that moment. I stood on the roots of a huge tree, just a leap away from flying in the air. It was incredibly spooky. With the strong force of the waterfall, whooshing and splashing cold water like a giant creepy octopus, I closed my eyes and held onto my life vest as tight as i could. As soon as I made that jump, my throat voice started to squeak. It sounded like a mouse in the video. As usual, the pain was stinging. It hurt so bad this time, droplets of tears started forming from my eyes. Luckily, there was nobody in line, so i got some time for myself to endure the throbbing pain. After that, i swam to the side and reunite with my family.

 

Kawasan Falls

Considering we finished all the jumps, we finally made it to the last fall, Kawasan Falls. The falls was so pretty but half of it was marked as a restricted area. The guide explained that it was too deep, and there were a number of death cases due to that fall, because the depth was to deep and it was difficult to recover the person’s body. It was kind of scary after he explained that to us. At that stage, there were many stalls and benches. Most of the people who do not wish to do the canyoning would probably just pay an entree fee of about 100 pesos ( if I am not mistaken) from the entrance down below and enjoy that fall. However, I must say that I was grateful to have joined the canyoning from up above, it was more worthy and beneficial, we got to explore more gorgeous rivers and even managed to play  with the man-made entertainments. It was worthwhile.

 

It was around 6 o’clock in the evening when we came out from the park. The 6000 pesos family package also included a complete dinner meal by the beach, we even managed to witness the beautiful sunset by the sea. We got to the restaurant by a tricycle which was also included in the package. The ride only took approximately 5 minutes from the Kawasan Falls entrance to the restaurant.

Scrumptious foods

The food prepared included delicious prawns and a dozen hot mouthwatering spring rolls. You can also order add-on dishes but of course along with some additional fees. After that, we took another 5 minute walk back to our hotel. In a nutshell, it can be concluded that the canyoning activity was totally worth it, i had a jolly time although it was very an extreme sport. I decisively recommend that tourists should do the canyoning venture rather than directly going to the Kawasan Falls. In conjunction with that, the weather factors are crucial in determining the entry of any tourists. It rained on that night, so the next day, the staffs had to close the park due to slippery and dangerous sites.

Green rocks at Kawasan Falls making the colors of the water turquoise green.

For some extra guidelines, during any falls or jumps, do ensure that you cross hold your vest and jump with maintaining a straight leg posture, this is to guarantee no injuries. Never try to attempt a cannon ball posture because this would only slap your lower leg with more pressure and leaves you with non-stop pounding of pain and discomfort. You should also bring a waterproof bag, and place your mobile phones and other gadgets in an air-tight plastic bag. Please note, that every tourist behooves personal belongings to assure that there are no loses or any possible damage.

KUALA LUMPUR STANDARD CHARTERED MARATHON 2020 SELLS OUT IN SEVEN (7) HOURS

Kuala Lumpur, Thursday: The 12th edition of premier distance running event, the Kuala Lumpur Standard Chartered Marathon (KLSCM), which takes place on 13 and 14 June 2020 at Dataran Merdeka has sold out public registrations for all available categories in a record seven (7) hours. This was despite Dirigo Events, the owner and organiser of KLSCM, introducing specific new criteria for its priority registrations that allowed for more race entries to be made available for the public registrations.

These criteria included either having participated in KLSCM at least five times previously or having recorded competitive finishing times in their preferred category in either of the last two years of KLSCM. For example, male runners were only eligible for priority registrations if they had recorded a sub-4 hour timing for a Full Marathon, or sub-2 hour timing for the Half Marathon and sub-1 hour timing for the 10km category. For women it was sub-5 hours for the Full Marathon, sub-2:15 hours for the Half Marathon and sub-1:15 hours for the 10km category.

 

The Kuala Lumpur Standard Chartered Marathon has been growing its capacity year-on-year, with the expanded two-day format introduced a couple of years ago allowing the event to hit a record 40,000 participants in last year’s edition. The event has been largely oversubscribed in recent years and to increase capacity, the two-day format was implemented by having the Kids Dash and 5km categories on the first day and the 10km, Full and Half Marathon categories the following day. This year however, the 10km category will also be held on the first day.

 

“We reached our 35,000 capacity as a one-day event in 2016, and are extremely thankful to DBKL for allowing us to expand into a two-day format a couple of years ago, and with the 10km category also held on the first day this year, we are be able to increase our capacity over the Race Weekend to 45,000 runners,” said Rainer Biemans, Project Director of KLSCM and Director of Dirigo Events. “This year being Visit Malaysia Year 2020, we are also optimistic that the Kuala Lumpur Standard Chartered Marathon 2020 will play a significant part in bringing the required number of tourists to Malaysia and make Visit Malaysia Year a resounding success,” said Biemans.

 

 

“We are extremely grateful for the strong following of our event so much so that despite increasing our total capacity, together with that for the public registrations, we still managed to sell out the whole event in seven (7) hours,” said Biemans. “Our focus now is to work hard to deliver the best possible race experience to all those who have successfully registered their participation”, he added.

 

The increased capacity however brings its own set of challenges to play, and the organisers have had to tweak certain elements of the event to ensure that all runners have the best possible race experience. Due to the 10km category also being held on Saturday, 13 June this year, the Friendship Run has had to be cancelled because of logistical complications. The 3km Kids Dash category (10-12 years old) will also be shortened to 2km this year to accommodate the larger number of runners on the first day. Children who are 12 years old however, can also opt to take part in the 5km category if the shortened 2km route is not challenging enough for them.

 

After the priority registration period, the remaining race slots were opened to the public today and was based on a first come first served basis. Apart from the priority and public registrations, there are other pathways to participation, primarily involving the charity initiatives of KLSCM. Good Samaritan runners who believe in the power of running as a force for good, can also participate in KLSCM 2020 under its Run For A Reason (RFAR) and Corporate Challenge programmes. Runners who register here will need to purchase a slot from one of KLSCM’s charity beneficiaries and then begin raising funds for that charity.

 

This year will see the introduction of two new charity beneficiaries to complement the existing three. Futuremakers by Standard Chartered and Teach For Malaysia will be joining Hospis Malaysia, National Cancer Society of Malaysia and Dignity For Children Foundation as part of the KLSCM family.

 

“We’re delighted to introduce Futuremakers and Teach For Malaysia into our fold as they have been doing amazing things for the betterment of society,” said Biemans. “Together with our existing beneficiaries, we hope to be able to exceed our record haul of RM890,000 last year and breach the RM1 million this year,” added Biemans. “That amount of money can certainly make a difference in so many lives and we highly encourage the Malaysian running community to do all they can to achieve this,” he continued.

 

The award-winning Kuala Lumpur Standard Chartered Marathon has grown to become the premier running event in Malaysia that draws thousands of local and international runners to the country whilst firmly establishing Malaysia in the global running calendar. The 12th edition of the event will be the largest yet with 45,000 runners in total taking part, and will once again see sponsorship from Title Sponsor Standard Chartered Malaysia, along with Under Armour, 100 Plus, Seiko, TudungPeople and Banana Boat, and with Kuala Lumpur City Hall (DBKL) as venue host.

Larian Hari Keputeraan Sultan Nazrin Shah 2019 – “Raya Runners”

Assalamualaikum

Hari Ahad lepas (17/11/2019) saya berlari di acara Larian Hari Keputeraan Sultan Nazrin Shah (LHKSNS) Kuala Kangsar, Perak.  Acara ini edisi ke 5 LHKSNS dan untuk saya ini adalah tahun ke 3 berturut saya sertai.  Acara yang ditunggu-tunggu oleh runners, sebabnya ia ibarat hari raya bagi kami semua. Apabila pendaftaran dibuka, hanya mengambil masa 2  jam sahaja dan slot telah ‘sold out’, walaupun pada tahun ini penyertaan untuk semua kategori ditambah dengan total keseluruhan 6000 slot.  Macam goreng pisang panas! Kenapa? Sebab ia ada tarikannya tersendiri! Memang seronok!

Waktu ambil race kit di Dewan Jubli Perak, jam 6.30 petang masih ramai, rata-rata yang datang dari luar Kuala Kangsar.

Gambar kenangan selepas ambil race kit. Depan saya ramai lagi yang beratur untuk ambil gambar disini.

Waktu saya beratur, Tuanku Zara juga berada di dewan. Cantiknya Tuanku Zara!

Pagi itu saya terus ke starting line, sangat mudah bagi saya sebab Masjid berdepan dengan Dewan Jubli Perak, mudah nak solat subuh.

Saya dalam kategori 15km wanita vateran, starting point di Jalan Tun Razak, Kuala Kangsar pada jam 7.00 pagi.  Penyertaan pada tahun ini sangat meriah kerana ramai runners datang dengan berbagai jenis pakaian, termasuk saya sendiri.

Flag of 15km oleh Sultan Nazrin Shah

Larian pada hari tu, saya cuma nak berlari santai, jumpa kawan-kawan, dan bergambar saja.  Kami berlari di kawasan kampung, seronok bila berlari dapat jumpa dengan orang kampung yang bersorak, di jamu dengan kuih tradisional.  Selain itu kami boleh berhenti untuk sama-sama main congkak, batu seremban, ada live band untuk hiburan kami semua.  Orang kg Kuala Kangsar sangat awesome! Ini bukan race! Ini larian hari raya!

Photoshoot di tengah jalan pun boleh!

Route yang mendamaikan 🙂

Kita stop main batu seremban dulu 🙂

 

Geng afro – photo by Zul Ramly

Geng pajamas – photo by Kin K Yum

Kami berlari di kawasan bendang.  Untuk saya yang duduk KL ni, nak tengok sawah bendang ni memang setahun sekali je. Ya Allah! dah jakun sangant rupanya. Masa hari tu sawah bendang jadi tempat photoshoot.  Meriah!

Saya berpakaian baju melayu, bergambar di bendang. 🙂

Di km10 saat yang paling kami tunggu,trademark LHKSNS ialah dapat minum air kelapa free!!! #satukepalasatukelapa, seronokkan, bila penat berlari, dengan hari yang semakin panas dapat basahkan tekak dengan air kelapa muda.

 

Sisterhood is powerful, minum air kelapa bersama-sama. Photo by Fieza Ahmad.

Di Dataran Lembah pula, seperti berpesta, kami dihiburkan dengan lagu joget, ada kumpulan tarian dan sesiapa boleh menari bersama.  Kami juga di jamu dengan air dan kuih muih, makanlah seberapa banyak.

Kuih muih yang dijamu untuk peserta. Photo by As_Ayub

4km ke Finish Line, berlari santai-santai, suasana di bandar yang agak sibuk dengan kenderaaan, namun keselamatan kami semua masih di jaga dengan baik. Polis dan Rela sangat-sangat memebantu dan sportingnya orang Kuala Kangsar!

Farhati & Farhani with finisher medal.

Finisher Medal. Cantik!

Suasana berlari yang macam ni, memang saya tak pernah dapat rasai dimana-mana, cuma di sini.  Dengan yuran penyertaan cuma RM35, berbaloi dengan rasa kepuasan berlarii disini! Sebab itu, saya tak akan ketinggalan untuk sertai setiap tahun.  Jumpa lagi LHKSNS 2020.

Yayasan TM Tower Run with the power of USA Potatoes

Assalamualaikum.

Pada hari Ahad lepas, 10 November, saya menyertai Yayasan TM Tower Run di Menara TM, Bangsar.  Konsep acara ini adalah peserta perlu menaiki tangga hingga ke tingkat 54  iaitu sebanyak 1296 anak tangga dengan ketinggian 200 meter.

 

Acara bermula seawal  jam 6 pagi dengan ucapan pembukaan, doa dan nyanyian lagu Negaraku.  Peserta di lepaskan seawal jam 7 pagi. Terdapat enam (6) kategori – Terbuka Lelaki (berumur 18 tahun ke atas), Terbuka Wanita (berumur 18 tahun ke atas), Veteran Lelaki (berumur 40 tahun ke atas) , Veteran Wanita (berumur 40 tahun ke atas), kakitangan TM Lelaki dan TM kakitangan Wanita. Semua pelari di lepaskan secara individu dengan selang masa lima (5) saat manakala untuk pelari elit, selang masa 15 saat.

Lokasi yang sangat convenience.  Saya pergi ke race site menaiki LRT laluan Kelana Jaya dan berhenti di Station Kerinchi.  Dari situ, saya berjalan lebih kurang 3 minit untuk ke race site.  Seawal jam 8.30 pagi saya sampai dan  terus saya menuju ke booth yang berada di situ.

U.S Purple Potatoes with Blueberry Boost Shake U.S Purple Potatoes with Blueberry Boost Shake, and the meshed potatoes  was very delicious, perfect for pre-run or pre- workout breakfast.

Terima kasih kepada USA Potatoes salah satu penaja event pada hari itu dengan  beri free flow minuman dan meshed potatoes with gravy  secara percuma untuk semua peserta. Sedap and yeayy!!!

Saya menyertai dalam kategori Women Vateran dan dilepaskan pada  jam 9.40 pagi  Saya sangat teruja kerana ini adalah kali kedua saya menyertai larian menara, larian menara pertama saya adalah KL Towerthon di Menara KL pada tahun 2011.

Larian bermula dari dalam Menara TM, i just walk slow and easy. Ada 2 water station disediakan dengan air mineral dan isotonik.

They are so energetic, maybe they take energy drink and the meshed potatoes before the race. 🙂

Di Setiap tingkat, volunteer beri kata-kata semangat dan bersorak, hilang sikit rasa penat saya.  Saya dapat tamatkan acara dengan catatan masa 17minit 20 saat.  Bergambar kenangan di tingkat 54.

With Malaysia Airlines crew at the 54th floor.

Meshed Potatoes and U.S Purple Potatoes with Blueberry Boost Shake. I take it after the race too…Potatoes provides the carbohydrate, potassium, and energy you need at your best. A medium-size (5.2oz) has 3 grams of complete protein.

Kentang mengandungi karbohidrat, membekalkan 30% vitamin C dalam keperluan harian, Potassium yang lebih dari pisang bersaiz sederhana.  Kentang bersaiz sederhana (5.2 oz) hanya mempunyai 110 kalori.  No fat! No Sodium! No Cholesterol. Sebab itu lah saya rasa sungguh energetic!

Teruja saya bila dapat berjumpa dengan Soh Wai Ching! Pelari Menara No. 1 dunia! tahniah Wai Ching!

Soh Wai Ching (kiri) tempat pertama, dapat menghabiskan larian dalam masa 6 minit 9 saat.

Soh Wai Ching dinobatkan sebagai Pelari Menara No. 1 dunia dengan masa 6:09. Dengan kemenangan itu, Soh adalah Pemenang No.1 dunia dan perlumbaan akhir di Shanghai akan menjadi perlumbaan terpenting untuk beliau untuk mengekalkan gelaran  No. 1 dunia yang  mana rekod akan dikemas kini setiap bulan. Pelancaran Menara Antarabangsa Yayasan TM 2019 disahkan oleh Persatuan Dunia Towerrunning (TWA) dan Malaysia Towerrunning Association (MTA) dalam memastikan semua aspek keselamatan dan teknikal berjaya dilaksanakan. MTA adalah ilham Soh Wai Ching, seorang siswazah Sains Sukan Universiti Malaya. Towerrunning adalah senaman dan sukan yang cekap dan sangat berpatutan. MTA berfungsi sebagai Badan Nasional yang menetapkan tatacara dan peraturan untuk mempromosikan sukan yang sangat bermanfaat ini dan berharap dapat memperluakan lagi komuniti pelari menara.

With few of friends yang sama-sama berlari.. tahniah!

Yayasan TM International Tower Run acara yang sangat baik dan teratur. Saya harap ia akan diadakan semula tahun depan. Terima kasih kepada USA Potatoes kerana memberi saya peluang untuk mengambil bahagian dalam acara hebat ini. 

 “Real Food for Real Performance”!

 

‘REAL FOOD. REAL PERFORMANCE’

Kuala Lumpur, November 5, 2019 – The potato may be small in size, but it is big in nutrition! Studies have shown that the difference between the athlete’s best performances come down to his or her nutrition intake. Potatoes provide the complex carbohydrates, potassium, fibre and vitamin C required to perform better than ever.  More energy-packed than any other popular vegetables, potatoes contain more potassium than a banana.

Potatoes USA today shared information about its “Real Food, Real Performance 2019” campaign at Menara KL (KL Tower). Besides featuring education on performance nutrition for a power-packed lifestyle, there were collaborative initiatives with several athletes for 2019/2020. Potatoes USA will also be participating in various performance-related athletic events including the upcoming Yayasan TM Tower Run on November 10, which has attracted thousands of runners – from local and abroad.  

In recent years, research conducted has shown that the potatoes are natural, functional, energy-packed foods with healthy goodness for sportsmen, and every day consumers  to perform at their best. Potatoes are easily digestible and more energy dense than any other popular vegetable and potatoes are also a good choice to fuel the demands of competition. Potatoes USA is now working closely with a community of recognized athletes in the U.S. as well as various countries in Asia like Japan, South Korea, China and now Malaysia.    

 

Today at KL Tower, three champion runners were enlisted to bring to life the community message of active sports in relations to natural performance nutrition. They were World’s no. 2 & Asia’s no. 1 towerrunner champion, Soh Wai Ching, Malaysia’s no. 1 veteran runner Jeffrey Ross and ultra-marathon champion, Tahira Najmunisaa.  

The three runners took U.S. Potato Flex Energy Bars to fuel them throughout the run up the strenuous and endless 2,058 steps of the tower in a bid to best their   own personal run up time. They drank U.S Potato Smoothies after the run up to replenish their depleted glycogen levels. In a sharing session afterwards, each revealed their sports regime and how nutrition plays a crucial part to their successes.

 

Jeff Ross, Tahira & Soh Wai Ching

Soh said that towerrunning is an extremely intensive sport requiring a lot  of energy in such a short period of time. “The total calories burned for a 10-minute walk up the stairs are equivalent to 20-30 minutes of brisk walking horizontally. As such, I require large amounts of carbs to provide high levels of energy. In fact, due to my active sports regime, my diet consists of 70% carbohydrates. I will opt for good carbs, nutrient-dense and natural foods to help me. U. S potatoes fit the bill, “enthused Soh.

Soh is also the President of Malaysia Towerrunning Association (MTA), formed in August 2019 to govern and regulate Towerrunning Sport in Malaysia.  Present today is the association secretary, Mr. Low Keng Yik, a towerrunner himself. “We are happy to have Potatoes USA’s support to raise the awareness of towerrunning sports which is “half the time, double the benefits” and potatoes as “half the size, multiple dense nutrients food”, quipped Soh.

Well-known Sport Dietitian / Nutritionist and an avid runner herself, Adele Wong and Chef Janice Lee went on to showcase several delicious recipes suitable to fuel the performances of competitive sportsmen.

Adele Wong – Sport Dietitian / Nutritionist

Adele explained, Carbohydrates are one of the key nutrients in performance nutrition. Athletes engaged in high volume and high intensity training require adequate amounts of carbohydrates for energy. Based on current research, my experience working with athletes as well as being an athlete myself, it is clear that performance suffers when insufficient carbohydrates are consumed. Specific amounts will depend on the context of the athlete.”  Meanwhile another sport science expert also recommends that the daily carbohydrate intake for athletes range from 6-10 g/kg body weight.

“U.S. potatoes are an example of an excellent source of carbohydrates. They are rich in vitamin B6 and C, potassium, folate, fibre and antioxidants. They are extremely versatile and filling, making it a convenient source for athletes” she elaborated.

U.S. potatoes are recognised for its high quality.  This is due to the ideal growing temperatures, rich soil, state-of-the-art processing and generations of expertise.  All these factors make U.S. potatoes the finest in the world. Moreover, stringent U.S. industry standards that meet all the Food and Drug Administration and USDA specifications, ensure US Potatoes are safe and are of top-quality.

Cost-wise, U.S. potatoes can provide key nutrients at an affordable price.  A serving of potatoes (5.3 ounces) will only set you back around RM1.50.  In fact, potatoes have the highest score per ringgit on providing potassium, fibre, protein, vitamins C and E, calcium, iron and magnesium, beating out other vegetables like sweet potatoes and carrots.  Potatoes continue to be one of the greatest values in the produce department.

-End-

Some quick facts about the potato power:

  • 620 Milligrams of Potassium: With more potassium than a medium-size banana, potatoes are perfect for aiding muscle, cardiovascular and nervous system function during long endurance events.
  • 26 grams of carbohydrate – Potatoes are a nutrient-dense quality carbohydrate, important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrate are limited and may be depleted – even in a single session of intense and/or prolonged exercise– it’s important to replenish them.
  • 110 Calories for Energy: Easily digestible and more energy-dense than any other popular vegetables, potatoes are a good choice to fuel the demands of racing a marathon.
  • Check out these recipe ideas: https://www.potatogoodness.com/recipe-category/performance/

Details of 3 runner champions

  • Soh Wai Ching is the Fastest Towerrunner in Malaysia, 1st in Asia and 2nd in the World according to the Tower Running World Association.  He is an elite athlete with Sport Science Degree background and recently emerged the 10km champion in KL Standard Chartered Malaysia 2019.
  • Jeffrey Ross, a Scottish living in Malaysia is a Certified Revolution Running Coach, ranked number 1 Veteran Runner in Malaysia and the latest KL Standard Chartered Malaysia 2019 – 21km run champion. 
  • Tahira Najmunisaa M.Zaid is an ultra-marathon runner, Athlete and Champion of the Lumut Eco-challenge 2019