If you don’t race, you pace!

Posted on December 5, 2016 by Weekend Runner

As the official pacer for Ice Watch Run 2016, my task list for the night was simple: make sure my balloon does not pop or get blown away, maintain a pace of 7:30min/km through out 10km, and keep up the positive spirit, and watch out for other runners along the way. We were not assigned a timing target, and were advised by the organizers to take our time to regroup at the water station if necessary. Plus, there was no timing chip attached to the number bib too.

7:30min/km pacers at your service!

Very early in the race we were approached by a few runners who were aiming for a PB – an uncle said that he has been running in several events, so he really wanted to maintain the 7:30min/km pace with us. We tried our best to maintain at the assigned pace, but due to the size of the crowd my pacing group was breaking up. We had to pause to regroup. So we urged the pack that followed us who wanted to set a new PB to follow the 7:00min/km pacers instead.

We were the last group of pacer before the sweepers, so we were among the last ones. At this point, the crowd consisted of;

The “Newbies” – the first timers. They have no running strategy or stamina, just the pure will to run. You can recognize them by their irregular walk-run-sprint-sprint-burn out-walk pace , or

The “Funbies” – regular runners who just run for “fun”. You can recognize them by their ability to maintain a steady but slow pace, or

The “Confusies” – if you are not a Newbie or a Funbie yet you are still running at 7:30min/km, then I have no words for you. You fall into this category.

Based on the mix of runners as aforementioned, the vibe of the crowd was more relaxed. Most participants were just strolling and chatting. Clearly, no one were aiming for any PB anymore – they just want to finish the race. The uncle who first approached us earlier had speeded ahead. Most of the runners that tagged along with us were starting to grunt, saying that we were going way too fast although my watch was already approaching 7:45min/km. I sensed that the pack running with us was starting to feel demotivated. However, we had to keep up with the task given and forged ahead with the assigned pace. To give the crowd some boost, we cheered along the way, cracked a few silly jokes, and turned on some music (Clearly, we take our job as pacers very very very seriously!)

We arrived at the finishing line greeted by the impromptu cheer zone that was created by faster pacing groups who arrived earlier than us. They gave us high-fives and congratulatory pat on the back. This gave the runners the final push to sprint towards the finishing line. I was happy to see the crowd that I was pacing to finish strong with smiles on their faces, and that gave me the greatest satisfaction as a pacer for that night. I was grateful for the opportunity given, and I would love to pace again in the future.

Did any of these good-looking pacers greeted you at the finishing line?

If good-looking pacers at the finishing line does not motivating you to sprint, I don’t know what will.

I knew that I have done my best as a pacer when I see fellow runners smiling

Until next week,

The Weekend Runner

Yoga in the Park

Posted on December 1, 2016 by Weekend Runner

As I am still enjoying my break from running, I had another chance to learn more about yoga, tailored for runners (Wow, off-season sure has been fun with different types of cross trainings!) Last Saturday, the Nashata ladies were delighted to have a yoga class with Nadiah in a park called Taman Botani Putrajaya.

I love how everyone expresses their individual style in Nashata. Mix and match with what you have in your wardrobe to create a look that is uniquely you!

Everyone is wearing at least a piece of Nashata. I love how everyone expresses their individual style. Mix and match with what you have in your wardrobe to create a look that is uniquely you!

It was the first time that I practiced yoga outdoors. Previous experiences working out in a studio was still fun, yet I felt more energized being out in the morning sun. As usual, we started with a few basic poses such as Sun Salutation, Downward Dog, and Child’s Pose. These basic poses were great for warming up and waking up our muscles on a Saturday morning.

This Saturday morning is looking great already, I can feel it!

It’s going to be a great Satuday morning, I can feel it!

Eventually the poses got harder and more complex, yet the Nashata ladies were undeterred. Even though we could not perform the poses perfectly, we kept trying to do several head stands and hand stands. After all, it’s the effort that matters, right? Nadiah explained that these poses were great to build upper body muscle just by using our body weight. So it is great for ladies to become lean and get rid of the flabs. It is also great for building the core, an essential part for a stronger run.

No wardrobe malfunction here! This one-piece yoga suit is great at keeping you covered even if you are upside down.

After learning about yoga 2 weeks in a row, I have become more conscious about my breathing. We can always strive for elaborate poses, rubber-like flexibility, and enormous strength, but we can never fully appreciate yoga if we don’t learn how to breathe properly. The best part is that I can practice breathing when I am driving, running, or working; I inhale deeply and slowly at the count of 5 while sucking in my core, and exhale slowly at the count of 5 too. Immediately, my muscles will feel less tensed and I can think better thanks to more oxygen in my system.

Suck it in an breathe!

Based on my limited knowledge in yoga I was not really sure which type of yoga we practiced that day. Nonetheless, we had a great time together. I hope to join more of Nadiah’s classes in the future!

Until next week,

The Weekend Runner

Ashtanga Yoga at Upward Yoga

Posted on November 20, 2016 by Weekend Runner

One with Kyserunkrew and the instructor!

I can’t believe it has been a year since I went to a yoga class. With all the running and strength training classes, sitting still to practice on my breathing and maintaining flexibility was hard to fit into my schedule. My previous experience at a Vinyasa Yoga class seemed miles away, and I was pretty sure I needed to work on my mobility again.

However, since I am currently off-season for running I finally had the chance to venture (albeit briefly) into yoga again. This time, I tried Ashtanga Yoga at Upward Yoga studio, lead by Ninie.

ASHTANGA BASICS (75 mins) is a workshop-type class comprising Ashtanga sun salutations, Ashtanga Standing Poses, 10 to 15 poses from Ashtanga Primary Series, backbends and Ashtanga Closing Sequence. Tips to ‘jump back’, ‘jump through’ and ‘half / full vinyasa’ will be offered to help link your poses together and to retain your body’s warmth throughout the practice.

(taken from UpwardYoga.com)

So at 9am, my running crew and I find ourselves sitting very still with our eyes closed, cross-legged on the floor. We allowed ourselves to give gratitude for the day ahead and realign our minds. Using the power of visualization can be a very powerful tool.

Ninie’s yoga studio at Upward Yoga is all about the experience – the warm earthy walls, natural light, essential oil for the senses, and meditative songs and drum beats for the mind.

Just like any other sports, there must be a warm up, the actual work out, and a closing. We started to warm up by doing sun salutations and standing poses. These were basic movements, like Downward Dog and Warrior Pose. However, they were not easy. Not used to inverting my head often I felt disoriented and lost my balance several times! I also learnt to use the sound of the drum beats in the background through the studio’s speaker to help my breathing.

Then came the primary sequences, where the actual fun begins. Depending on your flexibility and experience, Ninie showed us more challenging poses. Ninie was very encouraging. Again by using the power of visualization, she wants everyone to believe that they can do those poses even if it was not perfect or accurate.

Blocks can add resistance or assistance to your poses

Until I have the ability to contort myself into a or in words of a friend, turn into a ‘human pretzel’ I have to keep on working on my basics first. Improving flexibility is always an advantage for not just for runners, but other sports as well.

For more info, head to their website: http://upwardyoga.com/

Until next week,

The Weekend Runner

No races = no motivation???

Posted on November 13, 2016 by Weekend Runner

I confess that my motivation levels spiked immediately after I hit the ‘Pay’ button after registering for a race. It makes perfect sense, because races gives me reason to wake up at 4 in the morning, or keep on going late into the night. Races are slowly turning into “exam days” to me; it is the time to prove that all of my training ie “revisions” are worth it.

It made me realise that what I felt was actually the joy of competing, not running. There must be a bigger, better reason for me to keep on running, even when I am not preparing for a race.

Until next week,

The Weekend Runner

Skin care for active ladies

Posted on November 7, 2016 by Weekend Runner

As active ladies, we never allow sweat, mud, and temperature fluctuations to get in the way of our work outs. We love the outdoors and being close to nature. Therefore, we must take special care of our skin as we are constantly exposed to the sun and pollutants.

Being out on the sun is great, but beware of UV rays

1. Beautiful on the outside

Basic:

Cleanse – tone – moisturize

It might sound basic, but the key to mastering these 3 simple steps is finding the right product for your skin type. Plus, as we age, our skin will have different requirements too, so it is always important to adapt and change along the way according to your skin’s requirements.

Finding the right cleanser, toner, and moisturizer will do wonders for your skin

Sun protection

Use sunscreen with at least SPF 30, and reapply every 2 hours or after swimming/ sweating. Not only will this prevent sunburn, but it will also minimize wrinkles, dark spots, and uneven skin tones.

Thanks to the new swimwear, most of your body parts are covered from sunburn. Now all you need is sunscreen for your face!

Bonus:

Weekly face masks

Home made and natural

If you don’t have time for a professional facial session with a dermatologist or a beautician, an inexpensive face mask is the fastest and cheapest way to give your skin some TLC. You can make some at home by using natural ingredients such as honey, raw sugar, coffee, and lemon. But there are plenty in the local drugstore too, read the ingredients carefully.

Serums/ essential oils

Argan oil can be used on your hair and nails too.

Contrary to popular belief, high grade essential oil will not leave the skin oily. It is quickly absorbed into the skin, and is best left overnight. My favourite is tea tree oil (for pimples and blackheads) and argan oil (all over the face to maintain youthfulness, minimize pores, moisturize, and reduce scars).

2. Beautiful on the inside

Basic:

Well-balanced diet

A healthy diet doesn’t have to be boring or bland

Omega-3 fatty acid from salmon, walnuts, and chia seeds. It improves skin elasticity, giving a youthful appearance to your skin.
Antioxidants. Colourful fruits and vegetable such as tomato, blueberries, and spinach contain antioxidants that can help fight free radicals (molecules that harm the skin and cause signs of aging)
Drink enough water
Quit smoking and minimize caffeine intake.

Bonus:

Supplements

Vitamin C.

Vitamin C is a powerful antioxidant, helps to fight radicals that are formed from exposure to pollutants, sun, and the natural process of aging. It is found abundantly in oranges, however, swallowing a 1000mg tablet is more convenient than eating a few oranges. It is also an immune system booster.

Collagen.

Collagen is a protein that helps to hold our skin together, giving it a ‘bouncy’ appearance and maintain its elasticity. After the age of 25 years old, our collagen production slows down so the skin starts to sag and wrinkle. It is also boosts your skin’s natural repair process, so it helps to reduce scars. Nowadays, there are plenty of collagen supplements and you will be spoilt for choices. For muslims, check the ingredients and ensure that it is halal-certified because collagen can come from bovine or porcine sources. When in doubt about the safety of the ingredients, check with a medical professional before consuming.

Biotin for hair and nails.

Biotin are also found in avocado too

More study is needed on this matter, however since there are no negative side effects on biotin there is nothing wrong in consuming a tablet, as long as you stick to the recommended dosage. Biotin helps strengthen hair and nail, so they are less brittle, thicker, and more shiny.

Until next week,

The Weekend Runner

Weekend Runner takes Australia

Posted on October 25, 2016 by Weekend Runner

I took some much needed break from any running activities after Cameron Ultra and spent slightly over one week in Melbourne and Sydney. I could write a million things about Australia – the coffee and café culture, the koalas, kangaroos, and natural wildlife, the multinational population… but my most favourite part of the trip was the Great Ocean Road and Blue Mountains National Park.

Great Ocean Road

Great Ocean Road (GOR) is not just any stretch of road. Spanning over 243km, it is actually a war memorial, built by soldiers dedicated to their comrades who died in World War 1. It is located along the coastal line, and along the highway there are several points of interest and historical significance. It is perfect for families, surfers, and even runners as there is a pedestrian walkway too.

However, from my personal point of view, the main attraction for GOR is it’s diverse natural formations. From dramatic cliffs, to unique limestone formations, friendly campsite and beaches, surfer waves…one could not get enough of the beauty that surrounds GOR. I wish we had more time to complete all 243km. We did not even make it to the 12 Apostles, but on the bright side, I have reason to return again soon!

Natural formations carved by wind, water, and time

Blue Mountains National Park

When in Sydney, the first image that comes to your mind is the iconic Sydney Opera House. However, after about 1 hour 45 minutes of train ride from Central Sydney, just off the Katoomba train station, lies the magnificent Blue Mountains National Park. Inside the Blue Mountains National Park is the Three Sisters, Wentworth Falls, and various trails and hikes. I wish I came there prepared in my trail running shoes with a few hours of trekking supplies. There was just so much to explore!

Three Sisters

Since time was also limited, the best way to enjoy was taking the train, cable car, and moving “skydeck” at Scenic World. Just like it’s name, Scenic World offers a panoramic view of the national park, and it also leads to trails of various difficulty levels. Scenic World is also a live museum dedicated to the pioneering European settlers who worked as coal miners, working several meters deep into the mountains. On a bright, sunny day, you can view for miles away and even spot the ‘blue haze’ that this region is famous for. I wonder what it’s like to go for a trail run among the trees and behind the waterfalls. Once again, it gives me a reason to return again soon!

“Blue Haze” that gives Blue Mountains its name

Remnants of past mining activities

Australia has left me with a bigger hunger for adventure and a renewed appreciation for nature, and the only cure is to start planning for the next vacation.

Until next week,

The Weekend Runner.

The toughest race (so far)

Posted on October 10, 2016 by Weekend Runner

I don’t usually start my blog post with an appreciation speech, but a 50km ultramarathon trail is an important milestone in my running career. I would not have been able to do it without my family and friends who have always believed in me, Nashata.com for assisting from registration to accommodation and everything in between, my running family Kyserun Krew for their weekly training, LSDs, trail running, and Gunung Nuang hiking, my other running family Naked Spirit Runners for their encouragement, and my Fuelfam Fuel Athletics for making every rep count. I dedicate this medal to all of you.

As soon as I watched Cameron Ultra-Trail’s official promotion video, I knew I had to do it. I can feel it in my guts that 50km is the distance that I should sign up, despite the crazy 2240m of elevation and little voices in my head doubting my capabilities. I had 6 months to train, and it has been 8 months since my first 50km ultramarathon (road condition). I did not have much time, and the elevation that I will face in this race is no easy feat. I set to work immediately within the limited time that I had. Trail running and strength training became a regular part of my routine, and as the race day approaches I hiked to the peak of Gunung Nuang twice.

Never underestimate the importance of studying a route with its checkpoints, especially for a long distance race.

With other 50km runners

Finally, it was Race Day. I can tell that the race director and his team have put in a lot of effort while planning the route so runners will get the biggest bang for their buck – after every tough segment of the race, runners will be rewarded with a magnificient view or a very pleasant downhill. Checkpoints were also strategically placed with enough food and drinks. My biggest regret was not utilizing the special bag drop facility (the crew will bring your bag from the starting point to CP4) to stash an extra pair of road running shoes, because CP4 (at 18km to 42km) we will be running around the Boh Tea Plantation on gravel and road. Unfortunately, I packed another pair of trail shoes so they weren’t very helpful to be utilized on road conditions.

We were transported into another world when hiking to the highest peak of the route – Peak Berembun

The first cut off point - Robinson Falls

The first cut off point at 12.3km- Robinson Falls

Personally, I found the Boh Tea Plantation was the hardest segment of the race. It wasn’t very hot however because Cameron Highland’s high altitude, I felt as if the sun was shining right above my head. Sipping on isotonic drinks were really helpful to prevent cramps and the dizzy spells. After 34km, reality hit me hard. I could not run anymore despite refueling with solid food. I was mentally exhausted. Even the sight of the vast green tea plants and the fragrant smell of freshly plucked leaves were unable to uplift my spirits. I gathered whatever that is left inside of me and dragged myself to the next checkpoint to head out of the tea plantation. After heading out of the tea plantation, there was only 8km left and that cheered me again because the finishing line feels a lot closer now. I completed 50km in about 14 hours 18 minutes (unofficial timing) in one piece.

Boh Tea Plantation – we spent about 27km going up and down, and in loops

“I am ok I am ok I am ok”

Ultramarathon brings out the best and the worst in everyone. Due to it’s extreme distance and long hours, it digs up emotions that I never knew could exist. Never before I have felt the highest high and the lowest low that I could possibly feel in one day. It also brings out physical pain on muscles that I never knew in my body. Yet, it gave me an indescribable satisfaction that could not be attained through other distances. Despite all of the hardship, preparation, and emotional toll, I could not find a single reason to stop participating in another ultramarathon. Eventually, I hope to make 50km a regular distance in my running calendar.

Until next week,

The Weekend Runner

Re-discovering Kemensah

Posted on October 5, 2016 by Weekend Runner

Flicking through past week’s photographs in the trail, I realised that I longed for the muddy ground, ascending among the trees, the clear air, and the rush of the river. What I missed was spending time in the trails again. Taking advantage of the long weekend, I gathered a few friends who were familiar with a route in the Kemensah, Ulu Klang area for a leisurely trail “run” (it was hardly a run, more like walking with occasional spurts of running).

We weren’t aiming for anything ambitious for that day. We set off at a very leisurely pace, excited for what is ahead since most of us are not very familiar with this route. We walked non-stop, and ran once in a while. It was not a very challenging trail, with elevation gain for about 400m. Sometimes there were puddles and small stream crossing, but nothing too technical. We could hear some animals along the way, but we did not manage to spot anything. Frankly speaking, I think everyone just needed a quick escape from the hustle and bustle of the city which is always a good thing!

The highlight of any trail “run” is taking a dip in the river. After about 6km of walking, finally we heard the sound of water rushing. We finally made it! The river was knee deep, and the lush surrounding trees makes a good spot for a photo op. Some of us brought some snacks drinks, so we took our time by the river to soak in the nature.

The highlight of any trail run!

Heading back

Despite its ease of accessibility and close proximity to the city, Kemensah is not a very popular site for camping unlike Gunung Nuang. Probably because it was not very challenging and not very big, so most people can explore other trails within a few hours. I heard that there is also a waterfall among these trails too, which gives me the perfect excuse to come back again!

Until next week,

The Weekend Runner.

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

Nashata

Empowering Active Lifestyle

Category Archives: The Weekend Runner

If you don’t race, you pace!

Yoga in the Park

Ashtanga Yoga at Upward Yoga

No races = no motivation???

Skin care for active ladies

1. Beautiful on the outside

2. Beautiful on the inside

Weekend Runner takes Australia

The toughest race (so far)

Re-discovering Kemensah

Embracing elevation at Gunung Nuang

Decisions, decisions…