Run. Eat. Repeat!

Posted on January 16, 2017 by Weekend Runner

If there’s anything that I love more than running or working out is food. Combine those 2 things together, you get a marathon that is worth repeating year after year! Twincity Marathon is unique because it is a big-scaled running event that has an abundance of food (the only event that I have experienced lots and lots of food are ultramarathons because there are not many participants). On top of that, it also provides prayer facilities at several water stations that is well-planned for both fast and slow runners.

Our big family of runners and pacers

I decided to participate again in this year’s half marathon category. Last year, I went as a “ghost” runner in the same category (run without a bib, no medal at the finishing line waiting for you, and pray you don’t get caught!) so I did not have the privilege and luxury of time to enjoy the generous spread of food at several water stations. However, I still had a great experience so it was worth paying and registering instead of participating as a “ghost” again.

Me after crossing the finishing line last year. Run at your own risk, “ghost” runners.

Except for the inconveniences during the bib collection (the Men’s 21km bib were not ready on time), Twincity Marathon was certainly an event not to be missed. Besides the food and the thoughtful prayer facilities, it is also a relatively flat route with minimal elevation. It would have been a great opportunity for me to set another PB, however I admit I did not train enough prior to this event but mainly, I was distracted by so much food. Blame it on my short attention span!

Do you expect me to choose between running and eating?

Do you expect me to choose between running and nasi lemak?

Can you make mine with those swirly leafs on top with extra foam?

After all of that good food, you need dessert at the end to top it all off. This is Malaysian ice cream by the way, with frozen pink syrup and condensed milk.

Even more food at the finishing line! Wait, there was a finishing line? I forgot that this was a running event, not a feast

For once, I was not really disappointed about not hitting any PB or target. I might have not been able to perform my best for that day, but I still had a good time because I really enjoyed myself. I would do this run all over again next year, and I hope that the organizers keep up the fun vibe for this event!

Too much sugar and ice cream, girls?

A familiar face that requires no introduction. So glad to be seeing you back in running events, buddy!

Until next week,

The Weekend Runner.

The Local Runcation

Posted on January 14, 2017 by Weekend Runner

Everyone loves a vacation, especially when there is some running involved. To officially start the 2017 running season, I took part in AIA Vitality’s Men’s Health Women’s Health (MHWH) Night Run in Johor, running in the 21km category.

MHWH Night Run is no stranger to those who are already familiar with the Malaysian race calender. In fact, I have ran in the same event but in a different location and edition . However, for 2016’s edition, the MHWH Night Run Penang-Putrajaya-Johor series is special because it is sponsored by AIA Vitality. In line with their aspirations to encourage a healthy lifestyle, AIA Vitality have kicked off a series of night runs since 2016 starting from Penang and later to Putrajaya. Unfortunately, due to my travelling schedule I was unable to attend both previous events at Penang and Putrajaya so I was glad that I was able to make it this time.

Under AIA Vitality, the scale of the event has increased tremendously. With the large number of participants, we were glad that we were allowed to post our race kits straight to our doorstep. Another significant improvement was the distance. If my memory serves me right, the longest distance for the previous edition was only 12km, but this year it has expanded to include 21km as well. The best part of this event was that there were also pacers to help you hit your PB or your target!

Pacers in any event for half marathon distance is always a good idea

Despite participating in a few night runs for the past few years, this is my first time running a half marathon at night time. In fact, most of my night training are usually less than 10km. However, with adequate rest and proper food (very challenging since you are on a runcation – you’re too excited to rest and eat properly) I don’t think it will affect your performance.

So to prepare myself for the night run, I took about 1 hour nap before heading out to the race village. We arrived quite early so there were plenty of opportunity to mingle around with other running crews and meet new faces. Some of them also happen to be pacers for the event, so there was a good mix of various age, gender, and experience range for the pacers.

I tried to follow the 2:20 hour pacer and kept up for as long as I could. Eventually, my pace dropped and I felt a slight disappointment when I could not even catch up with the 2:30 hour pacers. In the end, I completed my half marathon in 2 hours and 37 minutes. Looks like there is no PB renewal this time L

Despite not being able to achieve my sub 2:30 target, running in Johor has been a wonderful experience. The crowd was supportive, the atmosphere was positive, and the event was smooth. This event has certainly set the bar high for the next MHWH Night Run edition, and I hope in the future the event will be bigger and better.

Until next week,

The Weekend Runner.

Introduction to lifting techniques at Fuel Athletics

Posted on June 6, 2016 by Weekend Runner

I have always felt that weight-lifting is still a male dominated sports. Just look around you at the gym; somehow women will gravitate towards the cardio equipment and machines, while male will congregate at the free weights section. Maybe because women are scared that they are not strong enough to lift, or they fear that they might bulk up and lose their curves, or they just simply do not know how to use weights. Weight lifting should know no gender boundaries. God has created men and women to look different for a reason, and women will never lose their curves no matter how heavy they lift or how much protein they take. In fact, lifting weights will give women a leaner, healthier looking body as it reduces body fat and increases muscles, so your clothes will fit better without the flabbiness. Oh, and having flatter abs is always a plus point too!

At 8am last Saturday, I was thrilled to see many strong ladies (and gentlemen) from my running group who were eager to learn more about some basic lifting techniques at Fuel Athletics. We started off with some basic warming up, like squats, jumping jacks, burpees, and mountain climbers.

We love the open-air vibe of this gym, a refreshing taste from the normal concrete walls. The glass walls give a very spacious illusion to the space, and blends in with the greenery outside (Photo credit: Kyserun Krew)

Warming up outside the gym (Photo credit: Kyserun Krew)

After warming up, we started with deadlifting. Deadlifting was a basic method of carrying the bar from the ground. As easy as it sounds, it was not that simple. The coach ensured that everyone had the right posture, such as activating your hamstrings and keeping your chest up and straight. I also noticed that this should also be the correct way of carrying heavy things instead of bending down to prevent back ache.

“So, does anybody know how to deadlift?” *crick crick crick* (Photo credit: Kyserun Krew)

There is absolutely no point of trying to keep a straight face while lifting (Photo credit: Kyserun Krew)

Then, we proceeded to power clean. This movement was more complex than deadlifting, as it involves some explosive movement of catching the bar and simultaneously going into a squat position. Most of us have never even heard of this technique, but after a few round of practices, we managed to get a hold of it.

The assisting instructor showing us how it’s done (Photo credit: Kyserun Krew)

After learning the basics, we did a mini-Crossfit training with 40 reps of deadlifting, 500m of sprints, and 10 reps of power clean with our partner. All of these must be done in 4 sets. By the end of the 4^th set, all of our arms and feet have definitely turned into jelly!

WOD (Work out of the Day) as prescribed by the coach (Photo credit: Kyserun Krew)

We look forward to working out in their new outlet in Shah Alam after Ramadhan is over! (Photo credit: Kyserun Krew)

According to the coach, ideally women should deadlift about 80kg, so we still have a long way to go from today’s 30kg of lifting. Clearly, we have serious work to do here. So, ladies (and gentlemen), lets incorporate the weights for a stronger, leaner, and healthier body!

For more info, head to http://fuelathletics.com.my/ or http://www.fuelprimecrossfit.com/

Until next week,

The Weekend Runner

King of Kampung Kemensah 18K Trail Run

Posted on May 23, 2016 by Weekend Runner

I had several experiences running in various trails, yet I have never ran in Kampung Kemensah before. So I had no idea about the condition of the trail, or the level of difficulty that I might face. The organizers did not upload any map or elevation chart in their official website, however they did write down the checkpoints yet I had no clue about the distance between those checkpoints. I could search for videos uploaded by past year’s participants, but deep down inside, I did not want to spoil the surprise. Despite my lack of knowledge about the venue, I decided to proceed anyways with the race. There was a sense of thrill going into the unknown and taking risks with the unfamiliar. Or as the Malaysians say it, “Main redah je lah!”

Ready to embrace the unknown. I can smell the fresh air!

It turns out that the route was not difficult, yet it was challenging. The inclines were steep with elevation gain of more than 300m, and most of the ground was muddy. The forest was dense, but the trail was well-groomed. I was glad that I was wearing proper trail running shoes and carrying a hydration bag. As we approached closer to the mid point of the race, I can hear the gushing sound of water. Just as I anticipated, river crossing is a part of the route. The water went only to my knees, but the rocks at the bed of the river was slippery so I had to slow down and be extra careful not to slip.

I was silently praying that my phone does not want to go for a swim again, just like it did during Hulu Langat Trail Run

Since I was running in an unfamiliar route, I did not set any PB (personal best) target to beat as I did not know what to expect. So I took my time, absorbing my surroundings and enjoying the trees, nature, and sounds of insects. I even bumped into a few familiar faces along the way.

Some familiar faces in the trail/ultra running community. I wish I had the time to snap some pictures with everyone, it was like a reunion party!

All trail runs are challenging in their own way, and Kemensah is no exception. I had no regrets diving into the unknown, while catching up with some people along the way. I would definitely come back again next year, hopefully for the 50K category.

Until next week,

The Weekend Runner.

P/S: I thrilled to be given a chance to contribute an article for Running Malaysia magazine about the positive impacts of being a part of a running community. Special thanks to Kyserun Krew for their support, inspiration, and motivation. Do grab the May/June issue at your nearest news stand now!

Nike We Run KL 2016

Posted on April 11, 2016 by Weekend Runner

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,

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.

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

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

Until next week,

The Weekend Runner.

Body Conditioning Class

Posted on March 20, 2016 by Weekend Runner

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.

What 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.

WIP – 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.

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.

Nashata

Empowering Active Lifestyle

Tag Archives: Kyserun Krew

Run. Eat. Repeat!

The Local Runcation

Introduction to lifting techniques at Fuel Athletics

King of Kampung Kemensah 18K Trail Run

Nike We Run KL 2016

Body Conditioning Class