Embracing elevation at Gunung Nuang

Posted on September 19, 2016 by Weekend Runner

My partner had no idea what she got herself into when she agreed to go on a hike with me!

People hike for various reasons. Some love breathing in the fresh air, some enjoy the meditative feeling of being close to nature, or some are addicted to the thrill and exhilaration of a strenuous sport. I, on the other hand, learnt how to embrace elevation.

Hate it or love it, hills and slopes are a part of any run regardless of the distance. A few hundred metres of elevation adds challenge and fun to a run, however, a few thousand metres that I will encounter in my next ultramarathon is a different league of its own.

Running in loops at the base of Gunung Nuang, that I affectionately call as Nuang loops (from the entrance up to the first checkpoint before Camp Lolo) is my favourite spot for trail runs because of its elevation and long stretch of uphills and downhills. Since this is the last week of training before Cameron Ultra, I decided to go all the way to the peak, giving myself 2 weeks to recover if anything goes wrong. At 1493 metres, it is the highest peak in Selangor, providing the perfect spot for some last minute elevation training.

What we plan to accomplish for that day.

We hiked up at about 7am and reached the peak of Gunung Nuang at about 12.45pm. Overall, it took us about 10 hours of hiking from Pangsun entrance – Peak – Pangsun entrance. While still in Nuang loops area, I proceeded to run-walk to the first checkpoint, Camp Lolo, because it is the easiest part of the hike. The real ‘fun’ begins after Camp Lolo. The distance between each checkpoints are reducing, but the route was getting more challenging. From the starting point to the peak, it was around 10-12km. It was definitely not a hike for beginners. Not to mention that it was drizzling too, so the ground was muddy and slippery. Personally, I found the hardest portion of the journey was between Camp Pacat and Puncak Pengasih. There was a lot of natural obstacles such as big rocks and fallen tree trunks that required using all 4 of my limbs. It was also very steep, so I had to use a lot of my quads to push myself up (strength training was slowly paying off!).

This was just the beginning

The second hardest portion for me was going down. I confess that I am scared of heights, so the sight of a really big gap forced me to get down on my bum and slowly slide down until I trust my footing. However, once I gained the rhythm and technique, I jumped and ran down at every opportunity possible. I was also rushing to get back to Camp Lolo for Zohor prayers. It resulted in a few miscalculated landings, but hey, what is hiking without a few bruises and cuts.

What goes up, must come down. The question is now HOW do I get down???

Resting and zohor prayers at Camp Lolo before we head back to the starting point. There is a waterfall and stream, perfect for washing up and ablutions. Previous campers also left tarps and kiblat indicators.

Now I understand why hikers like to subject themselves to the ‘pain’ – there is an indescribable sense of accomplishment once you complete the trek, and it’s a addictive. While nursing your legs in pain, you find yourself wondering which mountain or hill to scale in the nearest time. You just want to go on and on. Runners, does that sound familiar?

Until next week,

The Weekend Runner.

Decisions, decisions…

Posted on September 12, 2016 by Weekend Runner

Clueless about what is your average pace or heart rate while running? Does running with a smartphone feels cumbersome? Unsure about your distance? Would you like to learn more about the quality of your run, such as your cadence, VO2 Max, and recovery period?

Then…

It is time for you to buy a GPS watch!

Overwhelmed by the brands, features, designs, and price in the market? Fear not, I am here to help you by using a tool called ‘Decision Tree’. However, not all tools are perfect. Some limitations to this decision tree includes:

This decision tree is focused on Garmin products only. Frankly speaking, I am a fan of Garmin products because they are simple, user friendly, and high GPS accuracy.
Technology and gadgets move at a very fast pace. All products discussed in this article are up to September 2016 only.
Some products are not available or come in a different version depending on your country.
Garmin also carries a wide range of GPS tracking device products that is suitable for sailing, golfing, cycling, and many more. The options presented in the decision tree are only related to running.
Everyone have different deciding factors when choosing a watch. I know some people place priority on design and weight, smart watch features to be compatible with their smartphones, etc. Deciding factors are personal and unique for every individual.

I hope my very humble and limited knowledge in GPS watches can assist you to make the right decision!

P/S: I have been using Forerunner 25 for almost a year, then I decided that I needed a longer battery lifespan. So recently I upgraded to Forerunner 225 and it has been great!

Until next week,

The Weekend Runner

Healthy isn’t a goal, it’s a way of living ;)

Posted on September 9, 2016 by Nahsuhah Nashata

To be healthy, you don’t need to run full marathon, you don’t need to starve yourself. All you need is.. be active and eat well…

So here, I want to share some of my diet routine that I’ve been practising since high school. I’ve been inspired a lot by my supermum 😉

Drink Plenty of Plain Water

I drink lots of plain water everyday. I drink 3 to 4L per day. Reduce or better cut off your high sugar drinks such as soft drinks, carbonated drinks, etc because it will increase your calories intake.

Consume Oats

I take oats once per day, either for my breakfast or for my dinner. Oats are high in fibers, which is very good for your digestion, and you will feel full faster and last long.

Large Portion of Vegetables

I take a large portion of vegetables in my meal. For those who plan to reduce their weight, reduce your carb portion and replace it with veggies.

Milk

I have a glass of milk for my breakfast and before going for sleep. My favourite one is Anlene chocolate as it is high in calcium and…yummeh! You can have any brand of milk that you like, and if you are lactose intolerance, you can have soy milk. My favourite one is V-soy…you can try it guys!

No Junk Food

I don’t take junk food as it is high in salt and seasoning. I like fast food too but I don’t take it regularly.

Be active

I spend at least 30 minutes per day for a run. I walk to hospital and class every day. For those who are very busy, you can walk to your office from the carpark (park your car far away from your office then). And use stairs instead of lift, you will burn more calories.

Smile the brightest!

Be happy, have confidence and give your biggest smile to everyone. Spread the positive vibes and be a happy you!

Last but not least, don’t take heavy meal 4 hours before sleep. Because our gastrointestinal system starts to slow down to digest food when we are going to sleep. You may develop reflux or delay gastric emptying if you take late meal. This will lead you to have poor metabolic rate, thus it’s easier to gain weight faster.

That’s all for now, so let’s eat well and live healthily 😉

потребительские кредиты список

From trails to tarmac

Posted on August 21, 2016 by Weekend Runner

After one week of resting (with the exception of a couple of crossfit sessions at Fuel Athletics) to give my knees a break from last week’s full marathon at Kuching Marathon, I finally decided that it is time to start training for my next big race: Cameron Ultramarathon or Cultra for short.

I did an ultramarathon once, so I am not worried about the distance. With enough LSD training, I have a high chance of completing the race. However, Cultra will be different because it will be a trail run, and elevation is not a stranger. In fact, trail running IS elevation. Therefore I must learn to embrace it rather than being in denial thinking that road LSD will be sufficient. I have to prepare my feet for a lot of uphills, downhills, and uneven terrain.

To get a taste for Cameron Ultra’s elevation (2240m) I head to the tallest peak in Selangor called Gunung Nuang. Gunung Nuang has a trail fondly known as ‘Nuang loop’ among the running community. The loop consist of 5km uphill to the first checkpoint called Camp Lolo, then another 5km downhill to the entrance. The 10km loop was only 530m total of elevation gain, however I was panting! Overall, it took me about 2 hours (at a very leisurely pace) to complete one loop. Then I repeated the same thing again.

Hey guys can I know what your legs are made from? Because I need the same thing for my legs to keep up!

There is never a lack of company in the trails. “Why is this human with only 2 feet is so eager to run? I have hundreds of feet yet I never want to go up and down these Nuang loops.” – said the giant centipede.

Looks like the Nuang loops will be my training ground for the next few weeks. I will be back again to train harder!

The next day, I head to an event called My Buddies Run for a quick 5km fun run. I rarely participate in short distance events, but after yesterday’s hard work I took this fun run as a way to reward myself. The highlight of this event was not to break any PB, but rather getting dressed up in costumes and just simply enjoying the race since the route was easy.

Many came dressed to impress! My Minnie Mouse ears was nothing compared to the scale of their costumes.

Clearly I was excited to get dressed up. Just like any event, one must do their best to follow according to the dress code right?

Fun runs gave me a fresh perspective on running. Since it was a non-competitive and friendly event, many families came with strollers, elderly couples walked holding hands through out the route, and kids jumping around in their costumes…Looks like it is never too young or too old to inculcate the joy of running!

It has been a productive weekend for me. Now I am all recharged and ready to face Monday again!

Until next week,

Semenggoh Wildlife Centre

Posted on August 1, 2016 by Weekend Runner

“The least I can do is speak out for those who cannot speak for themselves” – Jane Goodall, primatologist, ethologist, anthropologist, and UN Messenger of Peace.

I am no animal expert or hardly the Jane Goodall of Malaysia, but I do believe that we need to learn about the natural flora and fauna. After releasing baby turtles from a hatchery last year, endangered animals have a special place in my heart . Since I was in Kuching, Sarawak, last weekend, I took the opportunity to visit Semenggoh Wildlife Centre where they run an orang utan rehabilitation programme. The orang utan too, is an endangered species in Malaysia, mainly due to logging, destruction of their natural habitat, or illegally kept as pets.

Activewear is the best form of travel wear

The best time to visit them is during their feeding time (9am or 3pm). At this rehabilitation centre, they are free to roam yet they are not encouraged to come in close contact with humans. This is to ensure that the injured or orphaned orang utans are assimilated back into their natural habitat as soon as possible with minimized exposure to humans. Therefore they will only come out during their feeding time, and visitors can watch within a safe distance. They are still unpredictable wild animals, so the consequences are unimaginable if they run amok.

At exactly 3pm, we head to the feeding station. On the day that we visited, there were not many orang utan that showed up, because according to the guide it is now fruiting season so food are plenty in the jungle and they might already be full. However, we were lucky enough to witness a mother with its baby and another young juvenile. They seem to know that the daily feeding schedule is at 9am or 3pm!

The feeding station. Mom with her baby, while a younger juvenile waits for his/her turn to take food to avoid confrontation.

Orang utan might look cute with their orange fuzzy hair, big eyes, and limbering movement yet do not be deceived by their childish appeal. Orang utans are actually smart and strong creatures. Out of all the fruits that were presented by the guide, they chose coconuts. This is an interesting observation to me. Coconuts are not a part of their normal diet (coconut trees are not abundant in dense rainforest jungle). Without any tools, they figured out how to crack the coconuts open by smashing the shell against a hard surface like a tree trunk. This is also how the mother passed down skills required for its offspring to survive in the jungle.

I wonder will my children or grandchildren will ever be able to observe these interesting animals too in the future? If we do not continue to preserve the nature and treat it with respect, then the only animals that our future generation will be able to watch are kept behind bars in zoo or behind the screen in the television. I believe that with educational trips such as this, more people will learn to appreciate wild, endangered animals. In words of Jane Goodall,

“The greatest danger to our future is apathy”

Until next week,

The Weekend Runner.

For more info: http://www.sarawakforestry.com/htm/snp-nr-semenggoh.html

The Force of Nature: Newton Challenge 2016 30KM Run

Posted on July 25, 2016 by Weekend Runner

I woke up at 4 a.m. to the sound of wind rushing and heavy clouds. It was still dark, yet I knew it was going to rain. True enough, as I was driving to the race venue it began to drizzle. The drizzling gradually turned to a torrential downpour. It wasn’t raining cats and dogs, but the rain was heavy. Yet, I was determined to go for the run. The organizers did not call off the race as there was no thunder and lightning. Upon lining up at the starting point, I was happy to see a few familiar faces and the energy was great – everyone was eager to run too!

By the first water station at 4km, I was already soaking wet. The rain came down on us in big fat droplets, leaving us drenched from head to toe. Thankfully, I was wearing my black Mumtaz hijab, so it remained opaque even when wet. The wind was blowing, but it was heavy enough so it did not flip up, yet well-ventilated so it dries up quickly when the rain stops (optional: to securely attached your Mumtaz hijab, pin it at the shoulders).

My black Mumtaz Hijab was a life-saver!

We prayed Fajr (subuh) in the rain at the first water station. Nothing was going to stop us!

As expected from last year’s event, the route was hilly. Mental preparation is indeed important apart from physical training. I will keep a positive attitude, and I will not beat myself up if the race does not go as expected. It was just going to be me against myself. Through out the run, I could not help but think about how I felt compared to last year. I did not feel like the hills were mountains that were needed to conquer, but it was all part of the course that we must embrace. It wasn’t raining last year, but at least the weather is cool so we can go faster. Plus, I was glad that I invested in the right gear such as the right hijab, top, pants, and shoes.

I was feeling fine when I reached the 15km marker. Perhaps those cross-training were starting to pay off? Perhaps the additional mileages were starting to show results? I must have done something right, and I am indeed grateful for all of the support I received. I was on track to complete the 30km within 4 hours, however, just after midway I had a stomach ache attack. I spent precious minutes getting off track, looking for a toilet and calming my stomach down. The pain was seriously affecting my mental state, I really wanted to turn back to the 15km marker and hop on the ambulance. However, a volunteer encouraged me to keep on going no matter how slow I had to walk as I was already halfway. Finally, I found a toilet after asking at a few shop lots at the side of the road.

Despite not renewing my personal best for this event (I finished around the same time as I did last year), I finished the race feeling significantly stronger. It was definitely a challenging route, yet I had no regrets about signing up for it. Newton Challenge, I will be back again next year if my running calendar permits.

Until next week,

The Weekend Runner.

Back to the starting line: TM Fan Run 2016

Posted on July 18, 2016 by Weekend Runner

The end of Ramadhan marks a new running chapter for me. After one month of good rest, it is time to get going again with higher hopes and bigger goals (Hint: another ultramarathon coming really soon!). Coincidently, 2016 has passed it’s second half and so it is also a good time to reflect on the progress of our New Year Resolutions ; How far are we from reaching our goals? Have we completed any New Year Resolutions yet? Have we even started working towards our goals yet?

2014 vs 2016. Same race, different venue, different distance

Time is of the essence. When you have limited time to work towards your goals, every mileage and work out counts. Not wanting to waste another moment, I signed up to run for 10KM in the TM Fan Run. Plus, signing up for an event in the midst of Eid celebration made me feel less guilty about enjoying the high calorie foods such as rendang and cookies.

Who says runners don’t celebrate Eid? This was our carbo-loading on the night before the run!

Lining up at the starting line, I realised how much I missed the smell of the morning air before dawn, the rays of light during sunrise, and the immediate jolt of caffeine and sugar in my system. I missed the cliché, annoying pop songs played while some random instructor did an aerobic warm up on stage, the buzzing crowd building up the excitement, the sight of your running crew and a few familiar faces. There was nothing quite like the feeling on race day!

As soon as the gun goes off, I took a deep breath, ready to give my best shot. The route was mildly easy with minimal elevation. Starting from Dataran Putrajaya, we passed by the usual landmarks if you have been running in Putrajaya regularly such as PICC and Persiaran Perdana Bridge, so there was not much excitement about the route. Overall, the 10K route was short of a few hundred meters but by my books, I ended up running my fastest 10K anyways by shaving 10 minutes of my previous personal best record.

So far, it looks like my running calender is off to a pretty good start. I’m feeling rather optimistic about the second half of 2016, with more races and work outs in the near future!

Until next week,

The Weekend Runner.

CrossFit at a new Fuel Athletics gym!

Posted on June 26, 2016 by Weekend Runner

A few weeks ago, I had a great experience at the weight lifting introduction class in Fuel Athletics. Recently, they opened their doors to a new outlet in Shah Alam and invited me plus a few friends to try CrossFit after iftar (breaking our fast). I immediately said yes because I was drawn to CrossFit’s high intensity; I can get maximum amount of work done and calories burnt in a short period of time.

CrossFit can be roughly defined as varied high intensity functional movements, while combining certain aspects of gymnastics, weightlifting, running, rowing and more. (source: https://www.crossfit.com/what-is-crossfit). Based on this definition, CrossFit is not new to me. I had similar experiences before at Revelation Republic and a few LesMills GRIT classes, under various names such as Body Conditioning or GRIT Strength. To me, the principles and movements are pretty similar so experienced athletes (or in my case, athlete-wannabes) will have no problem transitioning.

However, what makes Fuel Athletics different is its location and spacious design. Currently, Fuel Athletics is the first CrossFit certified gym in Shah Alam, attracting crowds from as far as Sungai Buloh and Puncak Alam. The location at Menara Naza TTDI is strategic, with a nice mix of working adults and student crowd. The gym has 2 floors, an outdoor space, and a pool with changing room and surau.

CrossFit space and equipment on the lower floor

Spacious upper floor, with future plans for yoga classes

Plus point: This gym even has an outdoor pool too!

After some dynamic stretcing and warming up indoors and outdoors, we proceeded to the highlight of the night – the WOD (Work Out of the Day). For tonight’s session, the WOD was simple, yet effective: partner up, and one person does burpees while the partner holds weight plates above his/her head. Then switch roles after the partner completes a few burpees. Do this as many rounds as you can in 10 minutes. Do not underestimate the lack of fancy equipments or movements, because burpees are advanced enough to be considered as a full body work out. So after a few rounds of burpees and holding up the weight plates above my head, my arms were already shakey. I even hesitated if I should decrease my weights from 10kg to 5kg so I can ‘survive’ all 10 minutes of the WOD!

Warming up outdoors with some sprints

The WOD got me like… (in a good way of course)

I can see that these series of WOD will definitely complement my marathon training programme. It will build up my legs muscle strength so I can run longer, faster, and less prone to injury. As for my upper body which has been neglected for some time, needs a lot of work as it has gotten flabby and weak. Perfection is still a long road ahead, so for the mean time, I just need to strike a balance between strength work outs and clocking in enough mileage.

For more info and registration: http://www.fuelprimecrossfit.com/

For more reviews on other types of cross-training and gyms:

Until next week,

The Weekend Runner

#SayaPilihCergasRamadan , Anda Pula Bagaimana?

Posted on June 19, 2016 by Weekend Runner

Kekal aktif di bulan Ramadan agar cergas sepanjang tahun. Pilihannya di tangan anda!

Hampir tiba di garisan penamat!

Tanpa disedari, sudah lebih 2 minggu kita melaksanakan ibadah puasa. Masa berlalu begitu pantas apabila diisi dengan aktiviti berfaedah dan bermanfaat. Sudahkah anda mencapai semua target dan matlamat di bulan yang mulia ini? Gunakanlah hari-hari terakhir ini untuk berlumba-lumba mengaut ganjaran beribadah, umpama pecutan rohani dan spiritual yang terakhir sebelum tiba di garisan penamat. Namun, jangan mensia-siakan rutin sihat yang telah berjaya dibentuk semenjak awal bulan lagi dengan mengambil sedikit masa untuk bersukan. Kekalkan momentum dan tabiat yang telah diasah. Seimbangkan matlamat di akhirat dengan pencapaian di dunia. Saya yakin, jika niat kita betul, beriadah juga merupakan satu bentuk ibadah.

Sesi bersukan yang santai dan sekejap, asalkan dapat mengeluarkan peluh!

Tampil lebih berseri di Aidilfitri

Dengan hari raya yang bakal menjelma, saya tumpang gembira melihat rakan-rakan dan kaum keluarga membeli-belah busana raya yang pelbagai fesyen dan warna. Kita semua mahu kelihatan cantik dan kacak di hari raya, bukan? Namun, jangan lah kita hanya mementingkan paras rupa luaran. Pernahkah anda mendengar pepatah “You are what you eat”? Maksudnya begitu senang: Makanan berkhasiat akan menjadikan tubuh kita lebih sihat. Jika kita menjaga kesihatan tubuh badan dengan diet yang seimbang sepanjang bulan Ramadan serta mempunyai hati yang bersih, saya yakin wajah kita akan bertambah berseri-seri di hari Raya. Sesungguhnya, Aidilfitri tahun ini akan lebih bermakna!

Eratkan silaturahim bersama AIA Vitality dan Hotfm

Marilah beramai-ramai bersukan sambil bersosial!

Sambutan hari raya juga merupakan peluang untuk kita saling bermaaf-maafan, menziarahi kerabat dan rakan tauladan, serta menjalinkan persahabatan. Namun, kita tidak perlu menunggu sehingga bulan Syawal tiba untuk mengeratkan silaturahim. Di bulan Ramadan, kita juga boleh beriadah bersama keluarga dan rakan-rakan sebagai langkah mengeratkan hubungan silaturahim tanpa mengira bangsa mahupun agama. Pelbagai senaman ringan boleh dilakukan ketika berpuasa, seperti berjogging atau membuat yoga. Selain itu, ringankan tulang untuk membantu menyediakan persiapan Hari Raya dengan mengemas rumah, pergi ke pasar untuk membeli barangan basah, dan memasak ataupun merewang. Walaupun kecil dan dianggap remeh, ia boleh membantu membakar kalori juga.

Di kala anda sedang beriadah dan bersukan, apa kata ambil beberapa gambar sempena Hotfm Cergas Ramadan bersama AIA Vitality. Anda berpeluang untuk memenangi baucer barangan sukan bernilai RM300 agar terus bersemangat untuk bersukan dan beriadah dengan baju dan kasut baru! Hanya upload gambar anda di Facebook atau Instagram dan jangan lupa untuk tag #SayaPilihCergasRamadan #AIAVitalityMY @hotfm976.

Until next week,

The Weekend Runner.

Ladies, this is for you!

Posted on June 15, 2016 by Weekend Runner

“Running should be [an] empowerment, not a fear”

– Elizabeth from www.runningforbling.com, sexual assault survivor.

Women have made tremendous progress is the world of sport. Sadly, not much have changed when it comes to safety while working out, especially running. It does not show that women are the weaker gender, or the way she dresses is too provocative (modestly dressed women can be victims too!). But instead, it shows that ‘monsters’ still lurk from time to time, preying on unsuspecting victims. On the bright side, these ‘monsters’ have never hampered any women’s spirit to get out and run. After reading a few articles and blogs from other female runners who were survivors of sexual assault, I can find a common theme of lessons learnt, which I hope is useful to everyone who is reading this.

Most importantly, use your gut feeling and common sense. A women’s intuition is a powerful tool and it is rarely wrong, so if you feel like something is amiss, then it probably is.

For some basic safety rules that still apply to both genders, for example here

Until next week,

The Weekend Runner

Nashata

Empowering Active Lifestyle

Category Archives: Health

Embracing elevation at Gunung Nuang

Decisions, decisions…

Healthy isn’t a goal, it’s a way of living ;)

Drink Plenty of Plain Water

Consume Oats

Large Portion of Vegetables

Milk

No Junk Food

From trails to tarmac

Semenggoh Wildlife Centre

The Force of Nature: Newton Challenge 2016 30KM Run

Back to the starting line: TM Fan Run 2016

CrossFit at a new Fuel Athletics gym!

#SayaPilihCergasRamadan , Anda Pula Bagaimana?

Ladies, this is for you!

“Running should be [an] empowerment, not a fear”

Most importantly, use your gut feeling and common sense. A women’s intuition is a powerful tool and it is rarely wrong, so if you feel like something is amiss, then it probably is.