Tips untuk Larian UiTM Ultra 2020 – #HillsareMadeforToughLeg

Date : 1 -2 Feb 2020

Venue : Stadium UiTM Shah Alam

Distance : 52 km, 84 km, 104 km

Kategori : 52 km (Women Vateran)

 

This is the Vol. 4 for this event.  But it is the 1st time for me to join.  Dari vol. 2 nak cuba, sebab nak rasa lari di tempat saya ambil degree dulu, tapi keadaan tak mengizinkan. Actually, this year pun  tak dapat nak register sebab faktor masa. But last-minute, a week before the event one of my friends have an emergency issue, she can’t make it. Luckily It’s possible to transfer the bib, so I can change my name to the event system. 

Terus terang, saya memang tak cukup training, millage collect past few months pun tak banyak. Paling jauh saya berlari bulan Januari itu pun 20km saja.  Cuma sepanjang Januari hingga ke hari event saya ada join BiiB challange, iaitu setiap hari tanpa miss walau sehari saya perlu berlari 2 km. Itu saja persediaan yang ada. The only I had is the spirit and confidence plus a few experience, sebelum ni saya pernah juga join event  50km.

Saya baca banyak review tentang event ni, and they said this event was well organized.  Patutlah event ni semakin besar dan ramai. Konsep larian ialah looping, 1 loop = 5.2km.  So untuk kategori saya, I have to run 10 loops within the cut of times 10 hours. Kalau ikut teori matematik, 1 loop berlari dalam masa 1 jam, itu memang cukup-cukup masa COT. 

Route :

picture credit UiTM Ultra, Runner’s Guide

 

Flag of untuk kategori 52km ialah pada 1 Februari jam 10 malam. Untuk loop yang pertama saya easy run belajar route, tengok jalan ada lubang or not, tengok keadaan jalan, tengok timing mat, cari di mana toilet dan sekeliling. Starting dari Padang Kawad terus ke Kolej Aggerik, Pusat Kesihatan,  Fakulti Engineering, dan sehingga di cabaran pertama bila di Bukit Tonggek dan waktu ni saya rasa kaki  saya melekat di jalan. It’s seriously  tonggek. This hill was killing me, how can I walk here for 10 loops?  Hahaha… Than, lepas azab di Bukit Tonggek, jalan terus menurun bukit sehinggalah jumpa cabaran berbukit kedua, di Kolej Seroja terus ke Fakulti Art & Design, Menara, dan PTAR.  Kira-kira 1km lebih juga laluan bukit disini. Laluan bukitnya yang agak panjang.  Terus ke Fakuti Sains Gunaan, Kolej Perindu, Pusat Sukan dan terus ke starting point semula.  

This is Bukit Tonggek. You can imagine the hills by just looking how they walk.  Picture by Pixel Asimo

Second challenge, Bukit Seroja. Picture credit Pixel Asimo

Water Station (WS) :

Sebab loop cuma 5.2km, jadi ada 2 saja WS.  WS1 di starting line dan WS2 lebih kurang dalam 2km di Bukit Tonggek, Konsep minuman kat sini you all kena bawa cawan/ botol sendiri / Bring Your Own Bottle (BYOB) bawa 2 bottles , satu letak di WS 1 dan  1 lagi di WS2. Bottle/ cup di marked guna number bib. So senang you all nak cari. 

Water Station & Rest area Picture credit Pixel Asimo

Baguslah konsep yang macam ni, kurangkan kos dan environment friendly. Food & drinks semua sangat mewah. Air coke, kopi ice, nescafe ice, sirap, 100 plus. Food pun banyak sangat, ada cekodok, sandwich, bubur dan sup dan banyak lagi sampai saya tak tau nak makan apa, saya cuma makan pisang dan watermelon sebab senang nak kunyah dan telan. 🙂

Di WS ni ada sediakan kerusi, boleh lah kalau you all nak rehat-rehat. Tapi kerusi ni juga boleh makan diri kalau tak ada sebab jangan duduk tau, bahaya!

My Strategy and tips

As i said before, saya  memang tak cukup millage untuk training game ni.  Dapat bib seminggu before event. Jadi apa yang saya buat ialah :

Seminggu sebelum game :

  • Saya berlari sehari 3km je, slow-slow layan angin pagi
  • Plank seminit 5 kali sehari
  • 90 x squart
  • 100 x 5kali sehari jumping jacks
  • 90 x burpess 
  • Makan minum macam biasa avoid yang pedas

Event day (tips macam mana nak kejar COT)

  • Masa 1st loop saya  lari untuk  tengok route, tengok jalan kalau ada berlubang berbatu, tengok part mana bukit, turun bukit yang flat, kat mana toilet, timing mat dan segala nya yang boleh nampak.
  • Bila dah tau, saya  atur strategy 🙂 naik bukit fast walk, turun bukit dan flat kena lari.  Jangan rehat terlalu lama di WS, minum dan sambung lari. My aimed, 1 loop mesti lari dalam masa 40-50 minute, so that saya ada buffer time, If anything happened, saya masih boleh kejar COT.  Bila dah loop ke 5, saya stop makan energy bar dan ambil Natura shot. Alhamdulillah, kenyang dan sangat berkesan.
  • Jangan duduk! Kalau kaki cramp streching, kalau penat berlari, jalan.  Mengantuk? Memang akan rasa mengantuk sebab waktu tidur kan, ambil coffee, makan gula2 kopiko. Jangan tidur! sebab  game ni you all yang pilih, so kena lah berkorban waktu tidur, tak mau rasa susah, jangan sign up event ni.. your choice! 
  • Listen to your body! Badan kita semua tak sama, you control your mind and body.  Kalau rasa tak sihat, stop dan jumpa medic!

Alhamdulillah, strategy saya ni berjaya untuk saya dapat habiskan game ni dalam masa 8jam 17 minit dan dapat no 7 kategori Women Vateran.  My personal best so far. Yeayy!!! Bangga sangat dengan diri sendiri! 

e-certificate

Overall  event ni sangat baik.  Semua cukup, medical, marshall, peronda Uitm pun selalu round, air dan makanan cukup, ada tempat massage, surau, toilet, dan bagagge area, tempat rehat, parking space pun besar.  Nak pacak khemah, bentang tikar semua boleh. Seronok dapat jumpa kawan-kawan yang datang support, ramai juga yang bawa family “berkampung” .  

 

Special award for top 10

 

Medal for all categories

Terbaik event ni walau route sangat mencabar, mungkin saya akan kembali beraksi di lain kategori. Who knows.. :). Good job & well done kepada organizer & crew!

I am running in Hooda Ellipse Sports Hijab, non-flipping, and secure hijab.  With Ultra Top I, breathable, fast dry and super comfy. Leggings – High Waist Fitness, soft and stretchable. All you can get at nashata.com

 

 

 

 

Runners, These Are Some Important Stretches to Include In Your Routine

Salam Sisters,

I pray that your Ramadan and your Eid was full of blessings, family time and prayers.
InshAllah all of your prayers will be answered and your wishes will be granted.

Now that Eid is done, it is time to go back on track with our exercise routine.
Nashata has a great runners community. I wanted to share this quick video to help you with your stretching routine to keep you injury free and keep your legs running pain free inshAllah.

Let me know if you have any questions or if you would like to see a specific video.

Keep it Healthy,
Nura

https://www.youtube.com/channel/UCUsbESlS1mUp-2veiEc1iew

Legs/Hips stretch – Good for Acheiving Splits

Salam Sisters,

This is a quick 9 min stretch for the legs and hips.
Take advantage during Ramadan and do it when you can. It will help kick away any stagnant feelings in your muscles.
If you want better results, try to hold each pose for 30 sec to one minute. 

Let me know if you have any questions or if you want any specific workout videos.

Peace and Love
Nura

Use Code “Nura” for a 10% discount on any Nashata products <3 

20 Legs Workout – No Equipment Needed (Indoors or Outdoors)

Salam Sisters,

Here is a new video in the NO Equipment Series.
Today it No Equipment Legs Workout.
You can do som of these just sitting infront of the TV, literally!
All you need is your energy and some space.

How to use this video?
Pick 5 of the workouts in the video, repeat each move 10 to 15 times, then do 3 sets of all.

Workout Outfits Details: 

Sports Hijab:
– Hooda Hijab in Beige
– Raazglove in Black
– Mumtaz Lite sports Hijab in Maroon
– Amin Extended Sports Hijab in Maroon

Modest Sports Tops: 
– Ultra Top Galaxy Collection II in Beige
– Azza Topletic in Navy
– Azza Topletic in Black
– Azza Topletic in White

Leggings: 
– Fitness Leggings
– Dual Colored stirrup high waist
– High waist fitness in maroon
– Stirrup high Waist in Black

Use Code “NURA’ for 10% discount from Nashata.com 

Keep It Healthy
Nura

 

 

 

20 Arms Workouts – No Equipment Needed (Indoors or Outdoors)

Dear Sisters,

In this video, I share 20 Arm workouts that will help your arms stay strong and toned. You can do those workouts ANYTIME and ANYWHERE.
– NO EQUIPMENT NEEDED 
– NO GYM NEEDED
All you need is your energy and some space.

How can you put those workouts into use?
Pick 5 of the workouts, repeat each move 10-15 time, then do 3 sets of all.

WORKOUT CLOTHES DETAILS:

Sports Hijab:
– Hooda Ellips Sports Hijab in Black
– Hooda Hijab for Dry and wet use with Zipper in Beige
– Raazglove in Grey
(I like to keep my sports hijabs under my clothes. This is just my preference)

Modest Sports Tops:
– Athleisure Top in Purple
– Ultra Top Galaxy Collection II in Pink
– Ultra Top Galaxy Collection in Beige
– Azza Topltic in Blue

Pants: 
– Jasmine Pants

Share with me if you do any of those workouts.
let me know if you have any questions or request specific workout videos.

Use Code “NURA’ for 10% discount from nashata.com

Keep It Healthy
Nura 

 

 

 

 

 

 

 

5 tips on how to wake up early to work out

I admit I am not a morning person. On my off days I could stay in bed all morning and my only motivation to wake up is a good breakfast. However, through out the years, I have learnt that I need to manage my time better and appreciate that we get only 24 hours in a day. There is so much to do in so little time.

I have also learnt that there is no “right time” to work out. I prefer to work out first thing in the morning before I go to work. One of the benefits of working out early is that you get it out of the way as soon as possible, freeing up time for you to proceed with your daily routine, such as going to work, run errands, or spending time with family and friends. I have also noticed that I will feel more energized after working out. My mind is more alert and I will be in a happier mood.

However, you do need to sacrifice other aspects. I had to give up watching TV at night and I am not hooked on to any TV series, so I do feel a little bit left out when people talk about Game of Thrones or the latest Korean dramas. I have also sacrificed my late night ‘lepak’ time because I am just too sleepy to socialize and eat at 10pm.

In the end, it is all worth it. Fitness is a lifestyle, not a trend or a seasonal thing. In the long run, I trust that I will be able to reap the health benefits and work towards my fitness goals. So how do you wake up early and still feel like a champ?

Wear It Pink October


I started running pink early October wherever I go.

In this essential month of October, we have launched programmes to spread awareness in conjunction of Pink October Breast Cancer Awareness. Our main highlights was to promote self-defense among ladies. On the 21st. October we held a free Kickboxing class for our customers at the Hammerfist Fight Club to promote health awareness on breast cancer. To pay respect for the breast cancer survivors, we showed support and care by wearing pink on that day. We limited the number of participants to 20 people as the fight studio isn’t that big. Many people showed up more than we expected and most importantly, they were all in pink! Frankly, we could not not help feeling a little bit moved to see how dedicated the supporters were that day. Kudos to people who care!

Here are some pictures of our participants showing their pink spirit.

Sisters standing up for each other. We gotcha’ back sis!



Having fun learning self defense with our trainer, Benny.


Give up or give it all you’ve got! We chose the latter.

Here are some short clips of us giving our best in spite of zero experience in kickboxing.

We highlighted our pink coloured products and encouraged our customers to share their post on instagram wearing pink to show support through social media.

Amin Sports Hijab in fuschia. Riada Nahl in pink.
Tron 2 Ultra Top streaked in hot pink.
Our dear customer, Azzie Mohd showed support wearing full Nashata items in pink.

Until the end of the month, even our founder, Eliza Noordin portrayed endless support by wearing pink Heather Floral Top during participating a marathon in Jakarta.

In a nutshell, though October has come to an end, Pink October spirit will always live in our hearts. Hats off to the breast cancer survivors! Our thoughts and prayers will always be with you heroes.

No races = no motivation???

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.

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Until next week,

The Weekend Runner

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

 

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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.

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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.

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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.

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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!

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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.  IMG_0341[1]

Smile the brightest!

Be happy, have confidence and give your biggest smile to everyone. Spread the positive vibes and be a happy you!14581342_10208611588820541_2851726595590193638_n

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 😉

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The Kuching Marathon when I no longer run with my legs

Yesterday, I ran the Kuching Marathon for the second time. It is one of my favourite homeground running events that I never miss.

At the REPC..I'm very excited to run soon!

At the REPC..Looking very excited to run!

What’s exciting about the run was that I did a back to back full marathon (FM). A week before, I ran a full marathon (42.195km) at the Standard Charted Kuala Lumpur Marathon better known as SCKLM.  My goal was to  finish BOTH marathons without injury and I did it! Hoyeahh!

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Hoyeahh! I finished strong after back to back FM.


After coming back from SCKLM, I was very busy attending classes and lectures. Honestly, a week before the Kuching Marathon I didn’t run much, only carbo-loading and hydrating myself well. I believed that all I needed was a good rest and to continue loading myself with carbs since there was only a week gap before the Kuching Marathon.

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I couldn’t wait to arrive at the finish line,..but before that let’s take a pic first!

I was glad that the number of participants at the Kuching Marathon increased this year. Yayy! Here’s the breakdown:

  • 5km – 2200
  • 10km – 1897
  • 21km – 2343
  • 42km – 1658
    (info from KPD Kuching)

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It was almost time to flag off,..and everybody was soo excited!

The full marathon flagged off at 2am. I liked it early because first  – no sunburn and second – the weather would not be not that hot. I was hoping to finish the run before 8 am.

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Yayy! Aina was back hometown for this event! Run Aina run!

The route was almost flat with some not-so-hilly, and long, never ending road. I started my first 10 km with paces ranging from 5.30 to 6.30 min per km and the timing for first 10 km was 59 min. For the next 11 km, my average pace dropped to 7 to 8.30 min per km, hence my timing was 2 hr 21 min for the first 21 km. Oh ya, I did spend 6-8 minutes for toilet stop at the Shell petrol station nearby. Hmm, how I wished that I didn’t stop.

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Running with energy for a selfie ;P The Nashata hoodie top keeps my head dry from morning dew

It was cold and humid, and was sure most of the runners performed best at their first 21 km. I then continued running until km 32. It was already 5.50 am and I stopped at the Petronas Petrol Station nearby for about 7-8 min to perform Fajr prayer.

By the time I started running back, it was already 6 am. If I really wanted go for sub 5, I only had about one hour left for my last 10 km. However, sub 1 for my last 10 km was probably impossible. I remained positive and changed my target to sub 5 hr 15 min, 1 min earlier from my timing at SCKLM – 5hr 16min.

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I like this pic very much! I look like an Olympians..teehee 😛 photo credit to DNA Sport 🙂

I kept telling myself, “just keep running, this suffering is almost at its end”

My last 5 km was really tough, as I was fighting with myself to complete within my target. I no longer ran with my legs, I ran with heart. I kept running, no matter how slow it was, at least I kept moving. I kept my pace within 9 to 10.30 km/min, and at that time, I could no longer feel my leg. All I could feel was my socks soaking in sweat, my big toes felt like being pressed, this and that…my only wish was that I could just walk.

Towards the finish line, there were a few cheering squats who kept entertaining the runners. I ran even faster towards my last 500 m., and yet that 500 m felt like 500 km. Arghh!

Finally, I finished my 10th Full Marathon strong at the Kuching Marathon in 5 hours 9 min.*drum rolls*.. Yayy, mission sub 5hr 15min accomplished and 7 minutes earlier from FM SCKLM. Alhamdullilah.

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My first time running in Amin Sports Hijab and I love it. I love the look and the feel. Yeahh! I made it! Forget the mile, and just remember the glory 😉

Overall, the traffic was well controlled and organised. However, the water stations had limited supply of  plain water and isotonic drink. Runners had to queue up and share cups to drink, to our inconvenience. My take home message is to bring small bottle at my next run. Should the organiser fail to provide enough water throughout the run, at least I have my own.

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Thank you guys for support 😉 and not to forget, Fatin finished her first run, a 10km within cut off time..congrats! *claps

Before I went back, I managed to meet up with some friends who flew in from Peninsular just to race. Ermm, not entirely, they flew in for Kek Lapis and Mee kolok too 😛

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Congrats Khairul (in black shirt) for doing his personal best for his HM. And others, congrats guys for finishing strong.

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This superman did a back to back too,..with an awesome timing ,..sub 4.30..congrats Mambo!

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My medical lecturer (in blue hijab) also ran this morning,..she’s did 5km but overmileage with 3km add on! Congrats Dr! Next time she should upgrade to 10km 😉

When someone tells you, ‘You can’t’, turn around and say, ‘Watch me!’ ….And the bragging continues ….. 😛

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We continued bragging,..because the suffer is astounding!

Before the moment ended, we celebrated our victory with…..tadaaa!

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Mee Kolok with FM finisher medal add-on!

Till then, we shall meet again in next post 🙂

Keep running and be inspired!