Lexicon Cyberjaya Duathlon – Relay Category

Relay runs carry deep historical significance. Before the internet, telephones, and cars were invented, relay running was a method to pass messages and mails over very long distances. The most famous relay runs are Japanese Ekidens. Although Malaysia’s running standards are not on par yet with the Japanese, I was delighted to see that relay running is slowly gaining popularity in Malaysia with new events emerging.

However, duathlon relay is a completely new concept to me. A duathlon relay is held exactly in a duathlon format, but the only difference was that one person cycles and later, another person runs. So when a friend said he needed a partner to run in Lexicon Cyberjaya Duathlon event, I immediately agreed to it. I have always wanted to know how are duathlons and triathlons conducted, so I can use this chance to observe and learn. Perhaps it might also spark my interest to branch out from my running career into duathlon and triathlon too. There was also the option of doing all run-bike-run by yourself in the individual category, but I will save that for a later day.

IMG_4241The only 2 familiar faces that I bumped into in this event. Both of them are participating in the individual category. Can you guess which one is a regular podium finisher in duathlons?

Our plan was simple: My partner runs for 2.5K, and continued to cycle for 30K. Then I will finish the duathlon by running 10K. Cycling was clearly my partner’s forté. He came in 2nd in our relay category. He got off his bike, quickly passed the timing chip to me, and I was happy with the head start. It was an easy route with minimal elevation. A few kilometers later, I can hear other runners catching up on me, and I was unable to maintain our 2nd position. I ran until my lungs were about to burst. The marshalls and volunteers along the way were encouraging, shouting at me to maintain my top 10 ranking. However, despite all the cheering, I could only manage to finish as the 11th position in our relay category.

IMG_4242The pressure is on when there are only 300 participants for this event

IMG_4250Relay partners at the transition area, waiting for their partners to finish cycling before we run 10K

IMG_4244Transitioning from cycling to the last 10K of running to complete the duathlon

I agreed to enter this relay duathlon as a learning opportunity with hopes that one day, I will be able to take on the individual category and complete a duathlon or even a triathlon by myself. There is still a lot to learn, such as improving on my running efficiency, polishing my cycling techniques, and in the long term, building up my endurance to swim in the open water. Until then, I’ll save up on investing the right bicycle first before I can even start on a BRICK (Bike-Run) training.

Until next week,

The Weekend Runner.

KL Towerthon 2016

Once again I find myself at the base of the iconic KL Tower on a fine Sunday morning, ready to take on 2058 steps to get to the top of the tower. I did this Towerthon race last year, so I decided to participate again this year to challenge myself if there was any improvements and if I could beat last year’s personal record of 36 minutes.

As usual, they flagged us off in waves to prevent bottlenecks at the staircase, so as everyone fell into their own pace the crowd was evenly spread out. No one was jostling or pushing to overtake each other on the staircase. I recalled feelings of claustrophobic and monotony last year, but this time I was mentally prepared.

IMG_3976Are we there yet?

Upon completing the race at the top, I did not feel any muscle aches or joint pains from climbing the stairs. Maybe all of those squats and strength training paid off, or maybe the recent mini-hike during Taman Negara’s trip had prepared my legs. However, I was feeling breathless and nauseous from the elevation gained. I can feel the blood pounding and pumping in my head. Unfortunately, I don’t think I beat last year’s record of 36 minutes.

IMG_3977One more floor to go until we reach the finishing line at the top!

The only way to get down was to get on the passenger lift. I was disappointed with the crowd management this year. Last year, transferring the participants from the finishing line to the base of the tower was very fast and smooth. We did not wait for a long time to get into the lifts. But this time, hundreds of participants ended up waiting for 1 hour and 15 minutes (or more!) in a very narrow and hot space for the lift to get us down. There were a few participants who fainted due to the heat, exhaustion, and dehydration. The poor crowd management portrayed a negative image to our country’s iconic attraction too, as there was an international participant who expressed her dissatisfaction by saying she will never participate in an event like this again.

IMG_3989What goes up, must come down. Or in Towerthon’s case, it might take 1 hour 15 minutes to be able to go down. Everyone was getting agitated at this point.

On a positive note, I decided to continue last year’s spirit of being a tourist in my own city. Despite being born and bred in Kuala Lumpur, I could not remember when was the last time I visited the observation deck of the KL Tower. So my friend and I took advantage of the promotional price offered and bought tickets to the open-air observation deck and a new attraction called Skybox.

IMG_4015Skybox is an extended platform made from glass, giving viewers an unobstructed view of the city. Just a piece of glass separating you from going 431 meters down.

Looking at KL city from a different perspective, I can’t believe this is the city that I grew up in because it looked so different from above. I felt as if I was discovering a different city. Sometimes, you don’t have to go very far to feel like you are on a mini-vacation – all you need to do is explore your own backyard.

IMG_3999Hello Kuala Lumpur. You look beautiful from up here.

Until next week,

The Weekend Runner

5 things I wish I told myself when I started running.

I consider running as a new, serious hobby for me, since I’ve been doing it for only 2 years. However, through out my journey, there were some things that I wished I told myself 2 years ago, such as:

1. Read, research, don’t be afraid to ask questions

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This book should be in every runner’s library!

Running – a simple act of putting one feet in front of the next, yet it has been heavily researched with many school of thoughts about training, form, style of running, and culture. In short, there is no clear, definitive line dividing between what’s wrong or right in the world of running. So read up and do some researches to verify what you read, because there is always something new to learn everyday.

2. Invest in the right gear

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What you wear is equally important as what you put on your feet 

A good pair of shoes is the most important gear for every runner. I wish that 2 years ago, I took my time to search for the right shoe to save myself from the infamous runner’s black toenail and provide the right support for my foot arch. Arguably, the 2nd most important thing for me is my hijab. Thankfully, I discovered Nashata’s range of sportswear early in my running career. Thanks to Nashata, my hijab is never an excuse or a disadvantage to my performance in any sports.

3. Take your time to train, but be committed

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It’s your own race, so run at your own pace

I took up running as a serious hobby with one goal in mind: Complete the full marathon distance of 42km. So for the first 2 years of my running career, I was relentlessly chasing the mileage until my knees were starting to hurt and it took me longer to recover from a common cold. I was going too fast until I burnt out. However, if I did not set a deadline for myself, I might end up losing focus or get demotivated easily. Looking back, I realised that I should have balanced my trainings better so I am consistently training with smaller increments in mileage.

4. Cross-train, cross-train, cross-train

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 Stronger muscles = less injury

As stated in No. 3, I was caught up in a relentless pursuit to clock in enough mileage until I was too exhausted to cross-train. My muscles became weak, my upper body and core were not toned. If I could turn back time, I would have told myself that it’s ok to lift weights once in a while, or do some yoga to stretch out those sore muscles. Click here to read on why runners should cross-train.

5. There is more to running besides just running

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Some wonderful people I met through out my running journey

The running community in Malaysia is filled with people with many backgrounds. I’ve expanded my social circle, and this has helped me open new, unexpected doors. I appreciate whom I’ve connected with right now, but I wished I took the time to connect to even more people and treat races just like another conference or networking event. You may never know who you can meet along the way, or how you might end up supporting or helping each other.

Until next week,

The Weekend Runner

Taman Negara Pahang (Pahang National Park)

“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home; that wildness is a necessity; and that mountain parks and reservations are useful not only as fountains of timber and irrigating rivers, but as fountains of life.”- John Muir, Father of National Parks.

I don’t hate modern technology and the comforts of modern, civilized city. But, we are getting too dependent on them, it’s unhealthy and borderline addictive. It hit me that I was one of those addicts when I freaked out that Taman Negara Pahang has no wi-fi or 3G! How am I going to get in touch with everyone? What if an important email comes in? Will I miss out on an important news or announcement?

So I took up the challenge for a gadget-free weekend of ‘Digital Detox’. Deprived of the 21st century amenities except for a simple room with mattress and running water, I embarked on a simpler way of life. Electricity and telephone reception was available, but it was unstable. We weren’t deprived of food, but it was a non-fussy ‘kampung’ method of cooking.

I tried not to dwell on what was not available. Instead, I wanted to focus with the fact that I was in one of the oldest rainforest in the world. Surely there is plenty to look around then looking at the screen of my phone. My friend and I walked around the small village, chatted with other visitors and locals while waiting for our night walk.

After dinner, we proceeded with our night walk. Some of the interesting animals and insects we spotted were:

IMG_3851A poisonous cave centipede 

IMG_3856A docile, domesticated tapir comfortably taking a nap despite surrounded by a crowd. According to the guide, the tapir was orphaned since it was a baby so park rangers raised him instead. From time to time, it will appear on the hotel ground.

A trip to the rainforest would not be complete without any jungle trekking. The highlight of the trekking was a canopy walk and the view on Bukit Terisek. It was a very mild hike as most of the path had platforms or stairs, so it’s suitable for family trips or beginners. We went to an Orang Asli (aboriginals) settlement too to learn about their culture and way of life. Since this National Park is protected, it is interesting to note that only a few of the Orang Asli tribes are allowed to hunt and harvest in the jungle as they are still living their traditional, nomadic way of life.

 

IMG_3901Canopy walk. The suspended bridge was hanging 40-50 meters above the ground.

IMG_3894IMG_3900The hike to the top of Bukit Terisek for a view of Gunung Tahan, the highest point in the Peninsular of Malaysia. It’s about 7 days of hiking and trekking to get to the top from Kuala Tahan. 

Our last activity was called “Rapid Shooting”. As the name suggests, the guide will zoom us on the Tembeling River with a lot of splashing, and ending it with a swim in the river. By this point, we realized that there is no point in bringing along our gadgets. We locked them safely back in our room. We did not have any camera to capture the moment, but the fun memories were safely stored in our brains for us to relive it over and over again. While everyone was fumbling with keeping their phones/ cameras dry and busy pressing buttons, we did not have to pose for photos, we weren’t concerned if our gadgets will get wet or fall into the river – We were totally focused on living in the moment! It was very liberating.

In the end, I didn’t manage to totally cure myself from depending too much on the comforts of modern society, and I don’t think I ever will be. But it did made me think about “So what did I miss out on?” The main answer was: Nothing much. People will still proceed as their normal lives would, and the world will continue to spin like it should. Perhaps I should go for another round of ‘Digital Detox’, this time it will be longer than 2 days.

Until next week,

The Weekend Runner

Lucozade Sport™ ‘Fuel Your Performance’ Campaign Launch

On 23rd April 2016, I was thrilled to be invited to attend the launch of Lucozade Sport’s™ ‘Fuel Your Performance’ Campaign Launch and Running Clinic.

  • What is the campaign about?

As adapted from the official news release, this event is a kickstart to a series of campaign activities designed to engage with Malaysian runners and an on-going effort to bring it’s scientifically-proven formula to Malaysians.

They also introduced their ‘Fuel Your Performance’ Advocates – exceptional individuals who have accomplished many goals in addition to the demands of work and family. These Advocates serve as inspirational role models for aspiring runners to kick-start their own dream, because they are living proof that dreams can indeed become a reality.

To learn more about ‘Fuel Your Performance’ campaign, head to www.lucozadesport.com or www.youtube.com/lucozade.

'Fuel Your Performance' Campaign Launch + Clinic by Lucozade Sport with (from left): * Dr Mahenderan Appukutty, exercise & sports nutritionist, Faculty of Sports Science and Recreation from Universiti Teknologi MARA  * Edan Syah, 'Fuel Your Performance' Advocate & the fastest marathon runner in Malaysia for 2016 * Lee Hon Tong, Regional General Manager, Suntory Beverage & Food Malaysia, Singapore & Hong Kong * Mohamed Allie Helmy, 'Fuel Your Performance' Advocate and army corporal-triathlete champion  * Alex Au-Yong, 'Fuel Your Performance' Advocate and marathoner-XtraMiler  *Not in the picture is the 4thAdvocate, Mohd Amran bin Abdul Ghani, as he was attending a race

Rodney Tan, Head of Marketing, Suntory Beverage & Food Malaysia shares during the Q&A session while (from far left) Dr Mahenderan Appukutty, Edan Syah, Lee Hon Tong and Alex Au-Yong look on.

*Not in the picture is the 4thAdvocate, Mohd Amran bin Abdul Ghani, as he was attending a race

 

 

  • Why do I like this product?

In my personal opinion, it tastes great when its cold. The orange flavour is refreshing, almost like an orange juice. I felt recharged after a long run because of the electrolytes and carbohydrates were replenished. And the best part is that it’s not carbonated, so you don’t feel bloated or abdominal discomfort after drinking.

According to Mr Lee Hon Tong, Regional General Manager, Suntory Beverage & Food Malaysia, Singapore & Hong Kong, they have plans in the future to bring more flavours and products in the future. I’m excited to see to what they have in the pipeline!

IMG_3762Thumbs up to Lucozade Sport™ from us!

 

  • What did I learn during the running clinic?

It was more of a Q&A session with the panels, so we had a chance to learn a lot.

 

Some key points from Dr Mahendran Appukutty, exercise and sports nutrionist:

–      Read the label and do your research on sports drink. Not all sports drink or supplements are created the same. Thankfully, I can be assured that Lucozade Sport™ formulated based on scientific evidence.

–  For serious athletes, BMI are not applicable to them because their muscle mass is heavy. They should measure fat percentage instead.

–  To lose weight, the right amount of carbohydrate should not exceed the size of your palm. Stay away from fried foods

–  Runners should lift weights and cross-train to tone their body and build strength.

 

Some key points from Edan Syah, fastest marathon runner in Malaysia for 2016:

–  Serious athlete should participate in only 2 marathons per year to allow time for recovery and ensure their optimum performance

–  Take your time to train, and take care of your body for the long term. Edan Syah took 4 years of training before he qualified for Boston Marathon.

–  Not training means you are not respecting the distance

–  If you find it hard to stick to a training plan, build a running routine first until running becomes a habit. Then the training programme will follow through.

–  Malaysia should focus on training to qualify for the Olympics, as there are a lot of potential among the younger generation.

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Edan sharing some tips

 

Until next week,

The Weekend Runner

Home-made solutions for coughs and cold

In my pursuit of clearing up my cough and cold as soon as possible so I can get back on track with running, I knew that on top of the normal medication as prescribed by my doctor, it does not hurt to explore other natural alternatives. Sometimes in this modern world, we need to go back to basics.

Based on the good ol’ Google search engine, I found countless of blogs, writings, and recommendations about natural remedies to help cough and cold. Unfortunately, most natural remedies are not properly researched, and there is a lack of journals and papers written about them. So I decided to do a little ‘experiment’ on myself to test if these home-made remedies work as they claim it should:

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My personal favourite would be the honey + olive oil combination. Not only did it helped to soothe my throat, it also helped me clear up my complexion, and reduced my eczema and allergies. I hope it works for you too!

Until next week,

The Weekend Runner.

 

 

 

Nike We Run KL 2016

About a week before Nike We Run KL, I had ambitions about breaking my personal best (PB) and aimed for a sub 2:30 hour for 21km. I studied the route, I had it all planned out…until I was down with fever a few days before the big day, and the fever progressed to sore throat, cough and flu.

 

So I have two options:

Would I rather finish a race just for the sake of completing it since I am unable to give my best,

Or

Would I rather rest, DNS (Did Not Start, in other words, did not show up) for the race at all? 21km sounds like a rather long journey.

 

The night before the event, I decided to proceed with the race and finish it, even if it means I will end up walking. Besides, I will end up feeling even more miserable at home alone anyways. Thankfully, I was placed in the above 2:30 hour starting pen, so I was out of the way of Elite runners who were aiming for the podium. I could take my time completing the race.

 

I started off feeling pretty comfortable about my health. Maybe it was at the sight of encouraging friends, or the adrenaline rush of running in a crowd, or the ‘runners high’ that was kicking in. I continued my pace consistently until it was time for Fajr prayer break at about 5KM. The organizers were thoughtful about planning the route, because there was a masjid strategically placed at the right time. After completing my prayers, I continued running. At 10KM my lungs were slowly caving in, and the coughing and sneezing fit ensued. At this point, I was already too far into the race, in fact, I was almost half way. It’s too late to give up now, hence the run-walk-run-walk cycle begins. I ran when I felt comfortable for as long as my lungs could keep up, and walked when I couldn’t continue.

 

After slightly more than 3 hours later, I crossed the finishing line with a timing that I was not proud of. But I was thankful that I made it in one piece, without having to ride the ambulance. I caught my breath in a less crowded tent, quickly took a few pictures and headed straight home.

 

Did I regret my decision to run today? Not one bit. I guess I was just too stubborn to quit.

IMG_3660IMG_3669The face that says “I just wanna pop some pills and take a nap right now!”

IMG_3661 IMG_3668Proud finishers (and potential winners!) of We Run KL 2016.

 

 

Until next week,

The Weekend Runner.

Sea Canoe and ATV Ride in Phuket, Thailand

I had to be in Thailand for a business trip, so I decided to take the opportunity to schedule my flight a little bit early before the meetings and conference started by spending a few days in Phuket. Phuket requires no introduction, it is a well-known international tourist destination. Escaping the crowded beaches, we opted to explore sea caves near Phang Nga Bay by canoeing.

Phang Nga bay is about 45 minutes via boat from mainland Phuket. As we rode on, the geological features of the beaches begin to change. There were many cliffs instead of long, sandy beaches, and plenty of mangrove forests. We spotted many smaller islands that were probably privately owned as it did not look uninhabited. After all, who does not want to own a small piece of paradise on earth?

We arrived at a cliff with a very small opening at it’s base. The small opening leads into a cave that will take us deeper. I’m no geology expert, however I am amazed by the rock formations and the raw beauty of the caves. Naturally carved for thousands of years through forces of Mother Nature such as erosion, landslides, and earthquakes, only God’s powers can create these unique formations and will continue to evolve through time.

IMG_3389Going into the belly of the cave underneath the cliff

IMG_3404Emerging from the cave, we spotted a lone mangrove tree. This small, muddy island underneath the tree is home to many small crabs

IMG_3466The warm, clear sea water is home to many animals, such as this jellyfish. Don’t be deceived by these harmless-looking creatures, they sting!

IMG_3491 IMG_3447Eagles trailing our boat.

IMG_3468Each canoe comes with a guide who will paddle for you, so all you need to do it just sit back and take in the view. However, I took turns paddling with my guide, just for fun.

Besides the sun, sand, and sea, Phuket is also known as a place for adventure seekers. For some adrenaline rush, we discovered an ATV site and went for a one hour drive. Our guide took us through the forest, village, and beach. There is nothing more thrilling than the rush of wind on your face and manoeuvring through some rough terrain, leaving us feeling that we wished we had booked for a longer drive. One hour simply wasn’t enough!

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Phuket has a lot to offer, I wish I had more time to enjoy everything it has to offer and explore even more. But for now, it’s time to get serious and head to work!

 

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When travelling, always prioritize for comfort in my Heather Hoodie! Then change into work-appropriate attire later.

Until next week,

The Weekend Runner.

No website available for tour companies for the above activities, however upon arrival at the airport there are plenty of booths and tours to choose from. Prices may vary depending on your ability to bargain.

Viper Arena 2016

If your idea of having fun on Saturday midnight is running an obstacle race, then Viper Arena is the right race for you. Since Viper Challenge was introduced, there have been various versions of obstacle races done by Viper, and Viper Arena was one of them. It is a shorter version of the original Viper Challenge (only 7km instead of 20km), set in a stadium (so it means no mud/water obstacles), but nevertheless still as tough and not to be messed with! Not to mention the very late flag off time, so the challenge also lies in trying to stay awake and fight the sleepiness.

IMG_3308IMG_3313We (literally) ran wild on a Saturday night!

True to it’s motto “Leave No One Behind”, most of it’s obstacles are designed to be completed as a team. The scale of the obstacle is huge, you would think it’s designed for giants. You will always need an extra pair of hands to pull you up because the obstacles are too high and you can reach up enough, or an encouraging cheer when it gets tough. All of those upper body training were starting to pay off, but I still need to work harder because I could not even complete the monkey bars.

IMG_3270“Leave No One Behind” taped onto my wrist, just in case if I need the reminder.

Processed with VSCO with a6 presetCompression arm sleeves from Nashata so my hands can move freely and maneuver easily.

However, we spent way to much time waiting for our turn at the obstacle. I lost count the number of times I yawned while wondering will it finally be my turn. In my honest opinion, the waiting time will reduced significantly if they provide several levels of difficulty for the same obstacle, or implement a penalty system just like in Spartan Race, or have timing chips, so people are pressured to complete the course faster.

IMG_3314We reached the halfway mark. This calls for a celebratory selfie inside the stadium!

One of our team members had to catch a red-eye flight, and I was getting lethargic from waiting in line for too long. So we had to split into 2 teams so some of us could take their own time and run at their own pace. Despite the short course, we completed the 7km + 15 obstacles in 3 hours as precious time was wasted with standing in line. This was one of those races that I was glad there was no timing chips!

Until next week,

The Weekend Runner.

Body Conditioning Class

I have always noticed that the ability to run a full marathon (or even an ultramarathon) does not always equate to being in shape. Running is a non-discriminatory sport – anyone can participate regardless of your shape and size, so sometimes non-competitive, casual runners like myself, take strength training for granted. Sculpting our bodies seem secondary, we are more focused on chasing the mileage. However, being in shape is always advantageous. It differentiates you from the rest of the crowd by preventing injury, powering up our strides so we can run faster and finish stronger, plus not to mention a balanced, leaner appearance. Even professional athletes from almost all types of sports will incorporate strength and weights into their training.

 

So at 7.30 am, my running group and I were bright and early at Revelation Republic, ready for some strength training class known as Body Conditioning. Since the coach knew that the room was full of experienced runners, he did not go easy on us! My LSD the following day had to be cut short, because I was very sore all over. This level of sore-ness even exceeds my previous experience at the Les Mills GRIT Strength Class! We spent more than 2 hours for a full body work out. But the focus was our legs, most importantly our thighs, hip flexors, and glutes.

DSCF8012What do runners do when they are not running? They go for body conditioning classes! (Photo credit: Mark Chin)

We did not use a lot of fancy equipment, as most of them used such as the rowing machine, kettlebells, and bicycle were commonly found in most gyms. But our instructor taught us the most effective way of using them to obtain maximum results and benefits. Even the simplest moves can be very tiring if done in several repetitions and sets, such as stepping up on boxes.

DSCF8026 DSCF8193WIP – Work out In Progress. (Photo credit: Mark Chin)

We also did explosive, anaerobic intervals as a switch from our usual aerobic running routines. We had to do 10 goblet squats and 100m sprints, as much repetitions as we could in 12 minutes. It left most of us gasping for breath at just half way!

Today’s class showed us that there are always room for improvement, even for seasoned runners. Therefore, in the pursuit of clocking in the mileage and going the distance, we must also learn how to balance our fitness routines with some weight training in the future.

With our instructor. How did he even got up there?!One with the instructor. How did he even got up there?!!

For more info, visit their facebook page: https://www.facebook.com/revelationrepublic/

Until next week,

The Weekend Runner.