The BIG DAY is here!

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I was driving around the heart of Kuala Lumpur with a colleague when we spotted a sign that stated there will be several road closures as part of the annual Standard Chartered KL Marathon (SCKLM) 2016.

“Wow, it’s already time for SCKLM again? How time flies! I remembered that this event was canceled last year because of the haze”. Even my non-runner colleague was excited for this event!

2014 vs 2016 - Same girl, same event, different distance. I am not ashamed to admit that there is no secret and short cut to achieving something that you want.

2014 vs 2016 – Same girl, same event, different distance.

SCKLM 2016 is the highlight of every runner’s calender. The organizer’s decision to cancel last year’s event did not deter runners from signing up again. Due to the scale of the event and its internationally-certified course, it is THE event that everyone has been waiting and training for. So many took this opportunity to do something significant or memorable, such as run their maiden full marathon, or ensuring that Personal Best (PB) are renewed, and I was no exception. 21km, it is payback time!

The last time I ran a half marathon was during Nike We Run KL, and I was not in the best state of health to run 21km. So since the route was almost the same, this is a second shot for me to reach that sub-2:30 goal. The morning air was clear, the temperature was warm, I was feeling well-rested and carbo-loaded. I ran past several iconic attractions in the city centre, such as the Twin Towers, Pavilion Mall, the funny-shaped Menara Tabung Haji, and many more. Despite driving by the same location several days before, it is always interesting to be passing by these buildings on foot instead of behind the wheels. In the end, I exceeded by goal by 7 minutes however it was still a PB for me since my previous achievement was 2 hours 45 minutes.

Since this is an important event for every runner, SCKLM is also a gathering of various running groups. I bumped into a lot of familiar faces through out the race, it was almost like a running community reunion! Some groups even cheered through out the course and not just at the finishing line. Most supporters gathered at the last few kilometers, handing out candies, setting up soft drink booths, or shouted words of encouragement. I could see some runners mood were uplifted when they hear people clapping for them!

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IMG_5155IMG_5147I’m so proud that Nashata has always kept me covered without compromising my modesty in every and any race. I choose to wear the black Ultra top to match with the colour of the team that has always been supporting me.

I returned home with many good memories about this year’s SCKLM, and I hope to return again next year. Now it is time for some well-deserved rest and prepare for next week’s event!

Until next week,

The Weekend Runner.

The Weekend Runner: WOW Run 2015 Malaysia

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Music was pumping, everyone was smiling, and the air was buzzing with excitement – The haze may have stopped our run, but it can never stop our spirits! It was in everyone’s best health interest that the 5km fun run had to be cancelled for Nashata WOW Run 2015. However, we can still have fun indoors. The Zumba, Fitness Challenge, and Women Empowerment Dialogue proceeded as planned, and everyone had fun.

 

Zumba was lead by Aida Mohd, a well-known fitness instructor. Thanks to her energetic moves, everyone was panting and sweating by the end of the session. We thought that Zumba would wear out everybody, and there will only be a handful willing to participate in the fitness challenge. We were so wrong! There was even a tie for the burpee challenge! I guess 3 minutes was not enough to wear these strong ladies out.

1781950_541543352670890_5857756829422841750_nWork it, ladies!

1948078_541544599337432_4596086542488002360_nWow, still energetic after Zumba? What did you have for breakfast ladies, a bowl of confidence laced with sugar?

 

Personally, I felt that the real highlight of the event was the Women Empowerment Dialogue Session. It was a very lively forum session, moderated by Nadiah Tan Abdullah (HR Director, Experian Malaysia), with real and personal stories from Datin Paduka Marina Mahathir (Women’s Right Activist), Dato’ Ng Wan Peng (COO, MDeC), and Karen Loh (Founder, Marathon Women Malaysia). They spoke about:

  • Breaking stereotypes – Women are leaders,  with their own distinct style of leadership. Their role as a leader is important because they set an example for their children. Do not allow these stereotypes to be a limitation on yourself.
  • Women in sports – running as a platform to build confidence and self-esteem, which can be used in the corporate world too.
  • Women in the IT world – the IT world is a good industry for women because of its flexibility and it focuses on talented minds instead of physical strength and attributions. Prove that you can deliver a good work, and you will get noticed for that.
  • Women should learn how to network better – your friends are your potential solutions to your problems too. Network from different fields, as it might be useful for you one day to have a various connections. Plus, use technology too.
  • Women should help each other – as role models, help pave the way for the future generation.

12189098_541547922670433_7039703854587554870_nI am glad that I was given the opportunity to hear from such inspirational people, for they have inspired me to be a COO/CEO and an ultra marathoner too.

 

We wrapped up the day’s event with prize-giving ceremony to the winners of the Most Creative Photo, Funniest Photo, and Best Wefie.

 

In conclusion, all of these would not be possible without the support from the ladies behind Nashata. Give these ladies a round of applause for making WOW Run 2015 a huge success!

 

12072628_10207710888120038_2637163957243059800_nAn incomplete picture of the ladies behind Nashata WOW Run 2015.

 

Note: All pictures are courtesy of Nashata’s website. Head over to their facebook profile for more pictures.

 

Until next week,

The Weekend Runner.

Final Updates : WOW RUN Malaysia

The WOW RUN is 2 days away and we hope this is the final updates. Previous update is at nashata.com/blog/?p=4067

Date : 25 October 2015 (Sunday)

Time: 7:30 am – 9:30 am
Venue: Multimedia Development Corporation Cyberjaya

Agenda :
7:30 am : Zumba by Aida Mohd
8:15 am : Fitness Challenges and Prize Giving
8:30 am : Women Empowerment Dialogue, Gorgeous Geeks
9:30 am : End

1. RACEKIT

  • All racekit have been shipped out. Should you not receive it, just come and get one from Nashata booth anytime from 7am – 9:30 am on event day.
  • Your BIB number is on your WOW RUN running shirt. Please wear your running shirt to collect medal after Zumba. You can collect from 8:15am – 10:00am. No running tee, no medal.
  • Activities are open to female ages 12 and above. Men can come and support only.

2. HAZE CONDITION & STATUS OF RUN
We run & exercise for a better health,and your wellness is important to us.

  • The air quality is expected to be unhealthy on the 25th October. For more info on haze forecast. please refer to the details here.
    Due to that, the run is cancelled. However, zumba will be moved indoor & the women empowerment dialogue will continue as scheduled.
  • Despite the haze, the-ever-supportive gents will come to support you. The firefighters who have agreed to cheer at the run and Azran Osman Rani, the ironman and CEO of iflix will be at the event to support Women of Wellness.

3. EVENT LAYOUT

There are a few changes since we are moving activities indoor.

4. ZUMBA

 

 4. CHALLENGES & PRIZES

Fitness challenges are ON after ZUMBA ! So keep training so that you can win these prizes.

  • Prizes for Challenges
    1. Longest Plank
    2. Highest # of Burpees
    3. Highest # of Push UpsThe winner for each challenge will get a month FREE membership at the CURVES worth RM547.

Curves Fitness Center

  • Prizes for Instagram Competition: #WOWRUNMY
    1. Most creative photo
    2. Most funny photo
    3. Best Wefie/Group PictureMake sure you use hashtag #WOWRUNMY when you share photos on instagram.
    Since the run is cancelled, we are starting the competition a day earlier 24th October until 25th October 8:15am.
    The winner of each category gets a pack of Personal Care Products from Good Virtues worth RM216

Good Virtues

5. WOMEN DIALOGUE SESSION : Leadership by Gorgeous Geeks

COME, JOIN US and CONVERSE

  • This session is limited to 50 pax only. Secure your seats HERE NOW!
  • Time : 8:30 am – 9:30 am
  • Venue : Bunga Raya Auditorium, MDeC
  • Speakers
    • Dato Ng Wan Peng – COO, MDeC
    • Karen Loh – Founder, Malaysia Women Marathon
    • Datin Paduka Marina Mahathir – Woman Activist
  • Moderator : Nadiah Tan Abdullah , HR Director, Experian Malaysia

 

If you have any questions, please email wowrunmy@nashata.com.

Haze Condition : T-4 days from WOW RUN Malaysia

Dear runners,

The haze got back into Klang Valley last weekend and it has not gone away. This has always been our concern and here are updates and forecast based on today’s info. We will keep you posted.

 

1.  Haze Map  : Source National Environment Agency Singapore 

The haze map shows the hotspots area is big in Sumatera and the wind is expected to blow northwest of Sumatera, towards what seems to be Melaka, Klang Valley and Negeri Sembilan.

Haze Aerial Map

 

2. Air Pollution Asia Real Time Air Quality Index Visual Map as of 21 Oct 2015 7am

Source World Air Quality Index Site

Air Pollution in Asia

3. Increasing  fire alert count in Sumatera : Source ABC.NET

 Fire Count @ Sumatra

4. Putrajaya API the past 2 days.

API READING Putrajaya



5. API Forecast Shah Alam (21st – 27 October). Source : World Air Quality Index Site

Air Quality is expected to continue to be unhealthy until next Monday, 26th Oct.
Note : We are unable to find the forecast for Putrajaya. Shah Alam is the closest we could find.

Shah Alam Haze Forecast

 

The video forecast of haze is also captured here.

 

The Weekend Runner: Standard Chartered KL Marathon 2015

Lately, most parts of Peninsular Malaysia has been blanketed by haze. After giving up hope that it will rain on the day before the race, I decided that it is best not to run at all for this year’s Standard Chartered KL Marathon. As much as I would like to make my full marathon debut in this event, the Air Pollution Index (API) showed unhealthy levels of air quality, and visibility was poor. Exposure to the polluted air can lead to devastating consequences in the long term, not to mention lack of oxygen absorbed into the body, itchy eyes, and dizziness or headache. Luckily, the event organizers were on the same boat as I am, so they decided to cancel the event at the very last minute.

12074936_1020289538002021_4792959815078213638_nJust in case if you are wondering, no, this is not Instagram-filtered. The haze was THIS bad!(Picture courtesy of the organizer’s Facebook page.)

 

However, the organizers allowed all participants to collect their finisher t-shirts (for full marathon) and finisher medals on the day of the event. API kept worsening, but it did not dampen the runners’ spirits, as the venue was buzzing with activity. Armed with masks or face towels, everyone collected their entitlements and took plenty of pictures.

 

IMG_1057 At the starting line: On your marks, get set, COLLECT!

 

Overall, there was a hint of disappointment from the crowd. Many travelled from other states or overseas just for this event. But they accepted that this is for the best – it’s better to miss one event than not being able to run in the future because of respiratory or other health problems. As I spoke to other runners, the collection venue was slowly turning into a networking event. Everyone took the opportunity to meet runners from other groups or countries. We might speak different languages, come from different backgrounds, but our common interest have bonded us together into this international family of running.

IMG_1053 Obligatory ‘finisher’ photo with medal and finisher tee.

 

IMG_1069Runners not running.

 

11063768_10207592466079561_4212637369368883586_n Oh hello, cute Japanese runner!

 

12074748_10205796472045128_7043026021782382454_n 12118712_10205796472845148_8656779571434365007_n Bros from Brunei

 

In conclusion, everyone agreed that not running sucks, but falling sick would suck even more. Let us all hope that the weather condition improves so there will be no more event cancellation. For the mean time, minimize your outdoor activity, drink plenty of water, and stay healthy. See you again next year, Standard Chartered KL Marathon!

 

Until next week,

The Weekend Runner.

To outdoor or not ? Effects of Exercising in Poor Air Quality

Exercise for fitness, for a better health.

But when exercising is a big part of you, then, you’d exercise anyways, irregardless what form they are.
I love being outdoor, out in the nature. Exercising with the presence of nature keeps me energized.

When I travel, I look at the air quality where I am at, as I am concerned about my health. I get light headache and my eyes get itchy easily when I am exposed to air pollution. Due to recent longer period of haze in South East Asia, I am now indoor bound. Sad, but exercise must go on.

Here’s some info I collated from various sources about the effect of exercising in poor air quality.

SHORT TERM EFFECTS

  1. BMC Psychiatry
    “Exposure to high levels of haze particles may cause irritation of the eyes, nose, and throat in healthy individuals.  Such irritation resolves on its own in most cases.Haze particles can affect the heart and lungs, especially in people who already have chronic heart or lung disease e.g. asthma, chronic obstructive pulmonary disease (COPD), or heart failure.”
    In another study, “A total of 298 participants returned the completed study questionnaire. The respondents reported a mean number of 4.03 physical symptoms (S.D. = 2.6). The five most common physical symptoms include mouth or throat discomfort (68.8%), nose discomfort (64.1%), eye discomfort (60.7%), headache (50.3%) and breathing difficulty (40.3%). ” The participants also experienced mild psychological stress but not to the extent of acute stress reaction syndrome.  from  

LONG TERM EFFECTS

  1. Singapore Health Promotion Board
    “Studies have shown that persons living overseas with continuous exposure over several years to high ambient pollution from fine particles (i.e. particulate matter 2.5 (PM2.5); particles smaller than 2.5 micrometres), may have a higher risk of (i) cardiovascular effects, such as heart attacks, (ii) reduced lung development, as well as (iii) the development of chronic respiratory diseases, such as asthma, in children.”

  2. The Journal of Epidemeology & Community Health
    “Outdoor physical activity, however, can expose people to air pollutants (particulate matter, ozone and nitrogen oxides) that may negatively influence physical activity  and lead to adverse health problems such as cardiopulmonary or respiratory disease and other diseases, including lung cancer. For example, in a national cross-sectional study, increased air pollution is found to be associated with reduced leisure-time physical activity among American adults,14 while other studies in the USA and Europe have found that people with asthma who walked in polluted air exhibited a significant decline in their lung function, children who played multiple sports in high-ozone communities were at increased risk for asthma, and the health benefits for physically active people living in highwalkable neighbourhoods were compromised by the effects of air pollution exposure.”
  3. Public Health Watch
    “Besides the direct physical effects of breathing in harmful air — which include asthma, cardiovascular disease and even cancer — studies also show that exposure to air pollution increases the risk for a host of mental health problems ranging from suicide and schizophrenia to ADHD and autism.
    Of particular concern is fine particle air pollution, which is implicated as the causal agent in many of these adverse health conditions. Found in smoke and haze from car exhausts, burning wood and power plants, fine particle air pollution is defined as particulate matter that is 2.5 micrometers or less in diameter (PM2.5).
    This form of air pollution is a major health concern, as small particles can easily pass through the throat and nose and get deep into the lungs, causing major health problems.”

Know the risks when you exercise in poor air quality as studies show it can affect you physically and psychologically. You can resort to indoor activities like indoor swimming, zumba, aerobics and working out in the gym. It is not the same as working out outdoors, but our lung and hearts are sensitive organs that we need to care for. If only we can get readings from our lungs and hearts on state of health, perhaps we can workout more outdoors, enjoy physical activities and care for ourselves.