DNF? Know your limits!

Base on official result of recent Malaysia Women Marathon 2017, 8% of the Full Marathon participants and 1.5% of the Half Marathon participants did not finish (DNF) the race.

DNF or do not finish is something that every runner would try to avoid during races. Even those who are injured or suffering from cramps would try to walk towards the finish line. Some may say they are heroes, some would say that they are hurting themselves. But, as for me,..I wouldn’t want to arrive the finish line by an ambulance.

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Reach finishing line within cut off time is every runner’s aim 😉

I have participated in 9 Half Marathons (21km), 12 Full Marathons (42km) and 4 Ultra and alhamdulillah, I finished them all strong.

DNF may occur for a few reasons, and I would like to share with you the common four  and how to avoid them.

1. Lack of training and experience

If you have never trained for a long run; 15km, 20km, don’t even register for a Half Marathon, or even a Full Marathon. Know your limits. As for me, before I join a 10km run, I would run 10km 3-4 times a week. Once satisfied with the timing, I would join a competitive running event. Same goes with the Half Marathon. After I have trained for 21km distances, only then I’d join an event. As for 42km (Full Marathon), I started to join after running 8 Half Marathons. I joined Ultra after I have completed 9 Full Marathons. The point here is you need to have a lot of training and experiences from every single run that you join before you upgrade yourself to another longer distance.

nahsuhah

I try to run 10km at least , 3-4 times a week to maintain my stamina. 🙂

2. You don’t fuel yourself enough 

Some may DNF due to electrolyte imbalance; they may experience cramps or vomiting after half way, and this leads to dehydration. Some may have stomachache, due to spicy food they eat the night or day before. To avoid these problems, do take a lot of fluid ; drink a lot of water, isotonic drink a week before the event to ensure you hydrate well. Eat extra amount of carbohydrate and protein too. On the day of the event or a day before, avoid spicy food. As for me, if the event starts at 4am, my last meal the night before would be at 8pm and if after 8pm, I would take bananas and water. If you eat enough prior to the race, you don’t even need any energy bar/energy gel during the race. Your body is already prepared to use up all the glycogen to transform into glucose once you are in state of starving.

IMG_3523

Fuel yourself enough before and after race.

3. You don’t plan your run

Strategy is very important in every race. As for me, for a 21 km race, I would try to finish the first 10km within my usual time – 1 hour. And then, the next 11 km dragged to 1 hour 10 minutes. If it rains or if the route is tough or if I experience a cramp, I would still finish within 2 hours 30 minutes, InsyaAllah. If you continue slow jog or power walk for the last 5-8 km, you could finish under 3 hours, as long as you run your best the first 10-15 km. As for Full Marathon, my personal best is 4 hours and 57 minutes. My strategy is, I would aim my first 10km within 1 hour  to 1 hour 10 minutes and next 10km within 1 hour 20-30 minutes. So, my first 21km would be at least 2 hours 30 minutes, the slowest. If you maintain 1 hour 30 minutes (pace- 9min/km) for another 2 sets of 10km, InsyaAllah you can finish under 5 hours and 30 minutes. If you can push yourself enough, you would make it within 5 hours and 15 minutes. Last year, I finished my full marathon SCKLM in 5 hours 16 minutes, read my experience → https://blog.nashata.com/?p=6391

Full Marathon at Standard Chartered Kuala Lumpur Marathon 2017

Full Marathon at Standard Chartered Kuala Lumpur Marathon 2016

4. Not enough rest

Lack of rest and sleep will affect your performance at the race. This issue is not strange if you go for runcation (run + vacation). The tips here is go to the place earlier (1-2 days earlier) so that you can rest well before the race. You will not be in a rush and have more time to calm down and focus during the race.

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Having enough rest is the key for you to recover well after the race.

DNF is better than DNS (Do Not Start). So, whatever challenges there may be, let’s plan ahead and pray for injury-free and pleasant races. After all, what’s is the most important is TRAINING. Train hard, believe in yourself and with that, InsyaAllah, you will finish strong and happy.

Till then, keep running and be inspired!

The 19.8km “half marathon”

IMG_8107Malaysia Women Marathon (MWM), it feels good to be back! Since this is one of the few women-only running events in Malaysia, I would like to give my full support and hopefully, make a difference in the female community. This year I decided to run in the half marathon category instead (last year I did the full marathon).

Here are 3 highlights of the running event:

1.Race kit collection venue

I loved the venue of the race kit collection (Acapella Hotel) because parking and location was convenient, not to mention it was fully air-conditioned too! Plus there were forums, talks, and discussions on-going at the main stage, which were very informative and educational. Here are some of the pictures out and about the REPC:

Dropped by Nashata's booth to check out the new EZ skirt

REPC will not be complete if I did not drop by Nashata’s booth to check out the new EZ skirt!

A familiar face that requires no introduction

Bumped into familiar face that requires no introduction

Unfortunately, the organizers forgot to print my official pacer’s bib number despite him already registering a few weeks prior to this event.This resulted in a very unprofessional-looking bib number with his details hastily scribbled using a marker pen:IMG_8117

2.Route

IMG_8137Just like last year, the route was ‘hilly’ as ever, but I was prepared for it. With the help of my official pacer, we were on track to break my PB. He helped me keep my focus, and pushed me when necessary.

Unfortunately, the half marathon distance did not even reach 20km. I don’t feel like I deserve this medal. Perhaps the organizers should replace the “21KM” engraving on the back with “19.8KM” instead:IMG_8119

3. Overall vibe and atmosphere of the event

Today, the ladies ran the show while the men took the supporting role as pacers.There was certainly so much love for the ladies. Go get ’em PBs and podiums, girl!

I would like to send some love to the cheer squad for spreading some positive vibes through the posters at KM17 the last few kilometers was certainly the hardest. (All cheer squad photos are courtesy of Kyserun Krew):

IMG_8145BJ6A1282IMG_8146

 

Why the Malaysia ? Women ? Marathon is so Special

Whenever MWM is around the corner, I get both excited and agitated; excited to meet the runners and customers, and agitated because I wanted to run but uncertain if I could. I have to balance between spending time with my customers and running, both of which I enjoy.

veteran Runner Intan Suraya finished her 10th full marathon strong

Veteran Runner Intan Suraya finished her 10th full marathon strong. She never fails to run the marathon at MWM

Back to why the MWM is so special. It is beyond running. It is about enriching women to grow. This year, there were a two-day workshop plus a dialogue session on the 3rd and 4th March respectively, followed by the run on the 5th March. Here are the three things that happened at the MWM 2017. Be prepared to view loads of pictures. They tell the stories better  ?

1. The Workshop & Dialogues
Women Empowerment Workshop, supported by Gorgeous Geeks on 3rd March (Friday)
About 50 ladies from Pusat Wanita Berdaya (PWB) Selangor attended the session on online marketing, personal branding and organic and halal cosmetic industry. Pusat Wanita Berdaya is a platform to encourage women of local communities to be actively involved in community works and also business related to empower their family economic background. Julia Koh, Azrina Naimuddin and I got to share our experiences. It was a good session; many took pictures of our sharing. If you are keen to know what I have shared, you can download my deck here. Details of the workshop can be found here.

Gorgeous Geek Speakers

Ladies from Gorgeous Geek ; Alecia Heng, Julia Koh & I

Pusat Budaya Wanita Selangor

Attentive ladies from Pusat Budaya Wanita Selangor

Lyana and Farah - my running adik-adik TKCOGA just know how to have fun!

Lyana and Farah – my running adik-adik TKCOGA just know how to have fun!

Women Dialogue Session on Gender Equality on 4th March (Saturday)
A panel of women and a man shared their thoughts about gender equality, by YB Zuraida Kamaruddin, Pn. Hajjah Noraida Yusof, Anas Alam Faizli and Freda Liu, moderated by Hazleen Aziz. Then many of us wrote & signed our pledges on the Wall of Gender Equality. My other half was supposed to sign with me, but he was away… so I signed for both.

Signing our Pledge on the Wall of Gender Equality

Signing our Pledge on the Wall of Gender Equality

                           “We are equal but not the same” by Ritz & Eliza

To me, we both have equal rights but the rights are not the same. Our abilities are not the same either.

The ladies behind the MWM : YB Dr. Daroyah & Pn Noorul

Among the ever-supportive ladies behind MWM : YB Dr. Daroyah & Pn Noorul

2. The Expo

The expo coincided with the Race Kit collection days. It was where the sponsors like Nashata offer great bargains for runners. I have to applaud the staffs at Accapella Hotel Shah Alam for providing great hospitality. They were helpful and generous – offering good assistance at all times.

We released a few new products at our booth and many cool running items were marked down – so that the runners get value for money. Next time, we will get a bigger booth for a better shopping experience for you ladies. Thank you so much for your patience. ?

Sarah & Nazura from Nashata

The girls who worked worked tirelessly the past 3 days – Sarah & Nazura

3. The Run
I wanted to run but agitated because I knew I would be tired prior to the race. I needed enough sleep, rest and well-hydrated to run. My plan to run from 42km, got knocked down to 21km and after setting up Nashata booth at 545am, I felt like trying my luck to run the 10km. So ask if I could run and got lucky. I was so delighted to get a bib to run.  So off I went running at 630am from Stadium Shah Alam. It was a good day, a hilly route, and I have no complains except Alhamdulillah.

Lydia Hashim & I after 10km Run

Lydia Hasim & I after 10km Run. We were overtaking each other and later finished together. Lydia is one of the first Malaysian duo who cycled Across Sahara last month, recognised by the Malaysia Book of Record

 

Rezeki on a Sunday Morning

Rezeki on a Sunday morning. My Garmin watch was my timing chip. Finished within 1:07:38 +- 10 secs.

Happy to see Datin Paduka Marina Mahathir

#RunHappy. Vanida Imran, Datin Paduka Marina Mahathir & Ivy Josiah ran happy with friends

Fara Fauzana & running fans

Fara Fauzana & running fans

Maslina & friend - 21km finisher

Maslina Muhamad & Azlina Abdullah looking great after their 21km run

Siti all drenched after the run

Siti all drenched after the run

Alecia Heng & family ran the 6km category

The running Gorgeous Geek – Alecia Heng brought her family to run the 6km category

Dr Sarah Shamsuddin the Running Doctor wears Nashata leggings, skirt & sports hijab

Dashing Dr Sarah Shamsuddin, the MWM Running Doctor wears Nashata leggings, skirt & sports hijab

Runners are the MWM 2017

Runners have most creative POSES. This by Maslina Muhamad

Emmy the Active Mom

Emmy is always in Sporting events with her children. Such a sporting supportive  Mom. She wears Nashata Azza Toplectic

Karen Loh - The strong lady behind 5 consecutive years of MWM

Last but not least, Karen Loh – The strong classy lady behind 5 consecutive years of MWM. ??

There were more things to enjoy at the MWM like the flyyoga and children’s run. Check out Aina theweekendrunner’s post for her side of the story. She ran the 21 km half marathon.

If you missed this year’s MWM, try not to miss it in 2018. MWM 2017 is a wrap with Alhamdulillah. See you next year, InsyaAllah.

??Run Sister Run + ‍??Run Children Run @ ? MWM’17

I can’t believe the Malaysia Women Marathon is on its 5th wood anniversary already. MWM needs no introduction so let’s go through what’s new and exciting at MWM this year? MWM ’17 will be held on Sunday, 5th March at Stadium Shah Alam. Like previous years, there will be MWM Expo on Friday & Saturday, 3rd & 4th March at Dewan Meranti, Level 3, Accapella Suite Hotel, Shah Alam. It is also where you pick up your race kit.

MWM '17

MWM ’17

1. A Fit Mom Raises a Fit Family 

Echoing that, on the 5th anniversary of MWM, now the children can run 2.5km or 5km as there will be Children’s Run by Columbia Asia Bukit Rimau. Children as young as 6 to 12 years old can participate in the 2.5km run, while teenagers age 13 – 15 can race at the 5km run. Running kid gets a running vest, bib, medal and cert for RM25 registration fees only. Children for 2.5km category will be running around Stadium Shah Alam. There are prizes to be won too! It is a good avenue to encourage active lifestyles among children and teenagers as recent  studies conducted by the Nutrition Society of Malaysia reported that almost one third of kids ages 6 – 17 years old are overweight or obese.

If you are not running, you can bring your kids and introduce them the joy of running. You can register your children at MWM registration page

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run children run

Prizes to be WON

Medal for Running Children

Medal for Running Children

2. What about other categories?

  • Full Marathons – female and pacer (male allowed) RM110/person
  • Half Marathon – female and pacer (male allowed) RM95/person
  • 10 km – female RM80/person
  • 6 km – female (CLOSED)

Last date to register is 4th March, so you still have time, but don’t wait to long as you will have limited shirt sizes to choose from as the race day gets closer. Registration can be done at MWM registration page. Do follow their facebook page for event updates or changes.

Like previous years, Tourism Selangor is the key sponsor of MWM, and YB Elizabeth Wong graciously supports women in running and I hope she runs with the other ladies like previous years.

Karen Loh looking gracious and good always!

Karen Loh looking gracious and good always at the Press Conference today!

MWM '17 participating partners and sponsors!

MWM ’17 participating partners and sponsors!

I heart MWM

I heart MWM

3. Something Special by Nashata at MWM ’17
Just for MWM runners & fans, you can get Nashata Hooda Racerback Limited Edition in peach color from 15th Feb ’17 till the race day online at nashata.com or at Nashata store in Cyberjaya, MWM Expo or Race Day. Yes, we will have a booth at the Expo and Race Day.  More new products will be revealed at introductory price as the date gets closer. Do check updates on our website and social sites.

Hooda Racerback MWM 2017

Hooda Racerback MWM 2017

Road Closure

MWM 2017 Road Closure Map-01

MWM 2017 Road Closure Map-01

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Last year a few Nashata runners ran the full marathon and this year, we will be there too. Below are our stories, where you can get an idea of what to expect at MWM. InsyaAllah, we will see you there at Accapella Suite Hotel or Stadium Shah Alam 3-5 March 2017! Happy Training & Happy Running! ‍?? ?

What’s Cooking at MWM 2016?

Malaysia Women Marathon


Read More : http://www.nst.com.my/news/2016/05/143258/malaysia-risk-becoming-chubby-nation

Celebrating Womanhood : We Pledge To Help Women Achieve Their Fitness Goals

We celebrate the glory of womanhood everyday. But every year on the 8th March, we celebrate the International Women’s Day. In Malaysia, we celebrate fitness for woman at the Malaysia Women Marathon on the 6th March 2016. There is also Penang Zumba Carnival 2016 happening a day earlier, 5th March 2016, at the Stadium Batu Kawan, Penang.

In supporting the International Women’s Day, here’s what the people at Nashata are going to do:

1. SPECIAL OFFERS
celebrating womanhood

At the store front, we are offering ultra products for fit ladies up to 50% discount. This includes the heather tops, mumtaz hijab and amin extended hijab. The special prices are valid from now until 13th March 2016. Also available at MWM Expo on the 4th & 5th March at Rimbayu.

Here are some suggested tops that go well with the MWM running tee.

Mix and Match : Run in Style

Mix and Match : Run in Style

2. OUR PLEDGE : To Help Women Achieve Their Fitness Goals

This year we are sponsoring 8 runners from Malaysia & Singapore to run the Full Marathon (42 km) at MWM. These are ladies and pacer from various backgrounds and ages but with a common determination to run. Here are the reasons why running a full marathon is important to these awesome runners and how running has helped them in their career and daily life.

  • Ainaa Samsudin, a business analyst
    I run full marathon to challenge myself. Besides building physical strength, I am also training my willpower and mental limits to prove to myself that sometimes it’s just mind over matter. My personal goal at MWM is to finish within the cut off time. Running has helped me in my career by improving how I prioritize and manage time. I learn what is really important to me and I build a schedule to achieve my goals. The corporate world and running scene in Malaysia are not very big and these 2 fields tend to overlap so it’s helpful to have the same interest.

    Azlina & Aina During LSD Training Together

    Azlina & Aina During LSD Training Together

  • Azlina Idris , a full time mom
    I love to challenge myself and push myself out of my comfort zone. To train for a Full Marathon (FM) is not an easy task; it takes sacrifice, determination and physical and mental strength. Becoming a marathoner has been one of my most proudest moment, aside from being a wife and a mom.
    My goal at MWM is to achieve a Personal Best (PB) would be great but seeing how this will be my first FM running with my husband, the main goal would be for both of us to complete the run with no injuries and have fun while doing so.
    Running has given me a sense of balance. When everything seems a little too much, I go out for a run and the problem/issues suddenly doesn’t seem so daunting. I only wish I had discovered the joys of running when I was still working; maybe I wouldn’t have been so stressed all the time. But better late than never!
  • Nur Nahsuhah Binti Zainal Abdin, a medic student
    I love running simply because I love being challenged. When you run 42km with your own time limit, actually you are challenge yourself to do things beyond your limits and it gives you a sense of achievement and satisfaction when you achieve it. This has always teaches me to not give up in every single thing I do and to always believe in myself. Nothing is impossible. The one that can limit you is YOU. Running FM for 5 to 6 hours is not easy and harder in  hot sun..but, what that I learn along the journey is worth the heat. I enjoy  running long hours while being entertained with favourite songs ; it cheers me up in bucket of sweats. MWM is such a great event as it is conducted with much convenience for ladies who want to participate in running events. I would like to complete my run below 5 hours at upcoming MWM. Other than that I would like to be a good example to hijabist ladies, that running modestly will never affect your performance..yup, never. Running never fails to release all those stresses I have to deal with in my  hectic life as a med student. I feel much better after a run. It has helped me to be more confident, positive in many aspects of life and it has widen my network. Running always teaches me to be myself, to be me and stay me. I urge other ladies to set your goals, lace up your shoes, smile proudly to yourself and start running! Because..it does change you in positive way.
Be Inspired by Nahsuhah

Nahsuhah runs 70km a week

 

3. Fashion Tips specially for Sports Fashionista at MWM 2016

Nashata will be at the MWM Expo 4-5th March. Come look for us at Rimbayu.

At 2:15pm, 4th March we are having a 30 mins Fashion Tips specially for Sports Fashionista at the MWM Expo. We will share about how to dress comfortably yet flattering enough for you to run marathon confidently. Other than that we will be sharing some tips on how to pose and look good for photoshoots while running. Intan Suraya who will be running at the MWM always look good in front of the camera. Find out how she does it!

Intan Suraya running at Pink Ultra 50

Intan Suraya ALWAYS looking great! At the Pink Ultra 50

 

Happy International Women’s Day girls!

 

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.

Top Young Muslimah In Marathon

Nur Nahsuhah, a medical student, who flew in from Sibu, Sarawak for the Malaysia Women Full Marathon finished 7th for Emerald Category, and 48th position overall. A week prior to that, she finished top 2 at her virgin full marathon  X12 Dark Run at Nexus Karambunai Resort & SPA, Kota Kinabalu. Her personal best time was at MWM : 4 hour 49 minutes, and this included a few minutes of Subuh praying time. Her run at MWM was 5 minutes faster than her first full marathon!

Nur Nahsuhah at MWM 2015

Nur Nahsuhah at MWM 2015

We got to know Nur Nahsuhah up-close and personal during MWM. She was all excited to meet other runners, most of whom she got to know via social network.

Nahsuhah, now 22,  is the second child of seven siblings. She grew up in Taiping and later went to SMK Raja Permaisuri Bainun in Ipoh, Perak. Since school, she enjoyed running long distance and participated in the school cross country runs. A hardworking girl, Nahsuhah scored all As for Sijil Pelajaran Malaysia (SPM) and was awarded scholarship to study medicine at Universiti Malaysia Sarawak (UNIMAS). While at university, Nahsuhah always find time to run. She runs with her lecturer and sometimes alone.

 

WHEN DID RUNNING START?

Nahsuhah has been participating the running events since she was in school such as school Sports Day and Cross Country event. She began to slow down her participation on running events after she left the school but still does her training everyday to build her stamina. This continues despite her commitment on studying her foundation in medical course. She rose up and started participating in running events when she was in the first year of degree in medical school because this was where she owns her free time.  Prior to her virgin full marathon she ran several half marathons and other runs mainly in Borneo. It’s amazing for a 22 year old lady to participate in running events. You’d typically see ladies mid-20s and above in running events. To Nahsuhah, running makes her happy.

 

3 THINGS THAT MOTIVATE HER TO RUN

  • She is motivated to run basically because she is in medical field of study. Here, she learns how disease can be spread, the pathophysiology of it, and majority depends on the eating diet and whether you are being active or not. Healthy lifestyle is something that should be compulsory in everyone’s life.
  • Besides, her passion on running has always driven her to run in whatever emotions. It could be when she’s sad, stress or even happy. The feeling when she sweats and achieved her running goal always excites her despite exhaustion.
  • The part on making her parents proud of what she is capable of; like scoring in academic and sports is what she aims for. She realised that her achievement on being a successful strong woman could be highlighted  for other muslims in motivating them to stay healthy while being modest. It shows that muslimah does not need to wear tight and short clothes exposing their aura to win the race. She also mentioned,”Running is sunnah, isn’t it? Lets be blessed in whatever things we do because our goal is to enter Jannah, insyaAllah.”

 

TOP 3 THINGS THAT MAKE HER RUN WELL

  • Always go for training everyday or at least 5 times a week. Each session she always spend 30 to 45 minutes for 5 to 8km and only training for my long run during weekends, twice a month others only short run. Training keep her fit and make her confident to sign up the event.
  • Always take healthy food to keep her body doing well especially for an athlete, the food is very important. She always have her oat+raisin+milk for my breakfast, rice+vege +protein for lunch, and for dinner she will have wholemeal bread or biscuits with milk. She will make sure she drinks 3L of water everyday to keep her hydrated. In between meal she will have fruits as snacks.
  • Proper attire is utmost important especially if she’s doing long run. She said, “That’s why I choose Nashata. I love the fabric so much. I will sweat like buckets but my attire still feels light and comfy. It helps to shade off the sweat unlike cotton clothes, you will end up feel heavy and not comfortable”. She also said she likes the Nashata hijab too. It is simple, nice and keeps her looking good even after 3 to 5 hours run. And Nashata provides a lot of colour variation that can always match up with running event theme. Since she is a student she is trying to save up for more Nashata collections.

HER ATTIRE

Nahsuhah is very particular about her attire when she runs. She runs in Nashata Ultra Top and Riada Pants as they are modest, lightweight and comfortable for long distance running. She does not wear additional attire or gears to support her run. She only carries a phone to entertain her while running. That is how simple running for performance is for Nahsuhah!

nahsuhah

Nahsuhah at her Runs

 

HER DIET

Since she spends a lot of time at the hospital, she eats what’s serve at the hospital. Most of the time, they are healthy food with little oil and a lot of soup. Even prior to that, while growing up Nahsuhah claims her mother discouraged snaking in between meals and did not allow having drinks with ice. With a father from navy background, Nahsuhah like her other siblings are trained to be disciplined and hardworking. They too are performing excellently in their studies. Her younger brother who sat SPM recently, also followed her footsteps scoring all As!

Soon to be doctor and a winning runner, Nahsuhah will soar high, InsyaAllah.

 

Virgin Full Marathon for the Wimpy Legs

The wimpy legs finally ran a full marathon. They ran the first half marathon December 21st 2014, at the Cyberjaya Twincity Marathon. The experience running first half marathon was shared separately on another post.

Time flies and 3 months after the first 21km run, the wimpy legs ran their first full marathon at the Malaysia Women Marathon (MWM) 2015.

Why MWM?

MWM has been close to my heart as it was where I met Intan Suraya in March 2013. I still remember waking up early at 3am and driving to I-City Shah Alam where I was introduced to Intan, a hijabist runner. Eda Fatimawati introduced me to Intan as I wanted to find out how running in hijab was like. Intan was wearing a ‘bawal’ hijab back then and was very happy to share her experience briefly right before she ran the full marathon at MWM.

On March 15th, 2014, we launched Nashata at MWM 2014. We were also the title sponsor for the 5km Fun Run.

Later on October 8, 2014, I decided to run Full Marathon at MWM 2015. Although the longest distance I ran at that moment was 10 km, I just signed up for it and worked backwards.

Training

After my first Half Marathon, I was not able to train much as I was busy with work. The longest distance I ran was 17 km on 11th January with Eda and 16 km on the 3rd February. I was supposed to have ran 30 km twice by 15th Feb, but I didn’t. I was far behind with training.

I was added into a running support group managed by MWM and this is what the training plan was like.

Full Marathon Training Plan
Full Marathon Training Plan

I was only able to collect mileage religiously back again after 16th February. At times, I ran alone at 9 pm and 5am even if I needed to.

Even so, the longest distance I ran was 17 km,  which was on the 28th Feb, a week before MWM 2015. I did not collect enough mileage and was aiming to finish my run within 6 hours. Karen Loh, the MWM Race Director was kind to ask about my progress every week. She reminded me to run 30 km before the full marathon.

Note : Please do not follow my training record. It is not recommended at all.

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Last Run 28 Feb : 17 km only

What about my diet?

I was told to drink a lot water until my urine is clear at all times. So I did, with a lot of coke light and coke zero in between (that was not part of the dietary plan).The weather was dry and hot a week before the run, so it was super important to keep my body hydrated. I was told to eat healthy and to eat a lot of carbs a few days before the run. I took a lot of rice, bagels and fruits. I bought a few bagels two days before the run and kept eating them. I felt fat but I guess it was necessary.

Before  the run, I had a bagel and a glass of milk and water. I prepared more food with me, which included hard boil eggs, banana, Yes, it was like preparing for a picnic.

Attire & Gears?

I wanted to run light so I wore my favorite Nashata skirt compression pants, blue ultra top and amin hijab. Initially I planned to bring along a visor as I was worried about the morning sun, but left it behind as i didn’t want to run with too many things with me. I didn’t wear hydration belt either as I was hoping to bump into many many water stations along the way. I brought 2 energy gels in my pocket and my phone (which I initially planned to leave).

The Run, the Race

Intan Suraya, Nur Nahsuhah and I arrived Dataran Merdeka, 5 minutes before flag off. Off my wimpy legs, running the first full marathon. My pace was 7.10 min/km for the first 10 km. The pace dropped to 7.45 min/km at 20 km, and continued to drop to 8 min / km at 28.5km. My challenge started after my pelvic stiffed 30 km onwards. My lower body movement was restricted. I was running non-stop most of the time but could not go fast. Throughout the run, I Dhikr. I was scared and needed help. 

One of the marshals told me to drink salt water. Perhaps my body looked stiff. Indeed I drank a lot of salt water after that. I ran without feeling thirsty throughout the run. There were many water stations with choices of water, salt water and revive at all times. After my 21km, I took Revive and salt water at every stop. I consumed the energy gel provided at the water station and another from my pocket at 30 km.

I had no pacer, so I had to push myself as much as I could. I was right behind MWM’s 4 hr 30 mins pacers, then 5 hr and later 5 hr 30 mins pacers. It was at the last 8 km of the run, I could not cope with the pace and ran slowly. Moreover, it was getting hot. Then came the 6 hr pacers over taking me at 37 km.

Cheeky Pacers

Cheeky Pacers

That was when I tried to push harder. It was hard as my pelvic was ‘locked’. I even felt my hands were swinging faster than my legs. It must have looked really funny. At 39 km was when I saw my husband waiting for me by the road. His presence helped me to move faster.

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Dragging wimpy legs at 41 km

I reached the finishing line at 5 hr 49 mins with no injury. I was happy to see my family members waiting for me for many many hours. My legs are no longer wimpy but my pelvic needs some work. I experienced stiffness around my pelvic area both at half and full marathon. Even though the pain came a lot later at full marathon, but it is an area I need to improve. My overall pace was 8.27 mins/km.

wimpy legs

Recovery

I suffered from zero injury and recovered within a day. It was painless compared to recovery from Mount Kinabalu climb. My legs were a bit sore for a day after the run. I had to stretch out my body for half a day after the run; no twist nor turn as there were also weak. I managed to run 4 km 2 days after MWM and 5 km 4 days after the run, and I was alrite.

International & National Full Marathon Standards

Based on Running USA, the average median finishing time for a full marathon for women is 4 hours 41 minutes, while in Asian countries like Malaysia, the median for women, based on the recent Malaysia Women Marathon is higher; 5 hours 40 minutes. Why the big gap ? We will have to find out. The would-be qualifying time for me at the New York Marathon for example is 3 hour 26 mins. My current timing is for age 70 years old and above.

Summary Full Marathon MWM 2015

Summary Full Marathon MWM 2015

But meanwhile, it was good to see more and more sisters running off late. The recent MWM brought together 298 full marathon runners internationally, mainly from Malaysia. Although there was a drop in terms of participation for full marathon and half marathon this year, we saw new and old faces participating in the run, mostly pushing themselves to tougher categories.

Here’s a picture of very happy runners who completed their full marathon that day. Wimpy legs would definitely run again, but next time around with stronger pelvic and more sisters together! If the wimpy legs can run a full marathon, so can others!
Sisters who ran their first Full Marathon at MWM. (except Intan Suraya)

Sisters who ran their first Full Marathon at MWM. (except Intan Suraya who is an avid marathoner)

Semangat yang kuat! – Nur Azyan Yusof

Baru-baru ini kami sempat lagi menemuramah seorang pelari yang hampir berhenti berlari tetapi giat kembali dalam sukan kerana beberapa faktornya sendiri. Ikuti kisah beliau dan sebabnya :

1. Biodata Diri

Azyan1Beliau di beri nama Nur Azyan Yusof atau nama mesranya lagi Yan @ Zyra. Gadis comel ini berumur 35 tahun dan masih bujang, tinggal di Shah Alam. Beliau memiliki Master of Science Computer di Universiti Malaya dan sekarang bekerja di Telekom Malaysia sebagai seorang pegawai eksekutif.

2. Sejak bila mula berlari dan apa yang membuatkan beliau aktif dalam sukan?

Sekitar tahun 2006, beliau mendapati berat badannya semakin naik dan terasa sangat sukar untuk mengekalkan berat badan. Beliau membuat keputusan untuk mula berlari di Standard Chartered KL Marathon (5km) pada tahun 2010. Oleh kerana sejarah kesihatan keluarga yang kurang baik dan ramai keluarganya memiliki penyakit obesiti serta penyakit 3 berangkai (jantung, diabetes, buah pinggang), beliau mengambil keputusan untuk mula berjinak dalam sukan untuk mengamalkan gaya hidup yang sihat walaupun pada asalnya beliau seorang ulat buku di sekolah. Beliau cuba mula berlari secara berperingkat dengan jarak yang paling dekat 5KM, 10KM, 21KM dan full marathon 41KM.

3. Mengapa berhenti berlari?

Beliau berkata, marathon ini memerlukan komitmen yang sangat tinggi. Sekurang-kurangnya perlu berlatih berlari dengan jarak 15KM – 20KM pada setiap hujung minggu. Manakala di hari biasa pula sepatutnya perlu berlatih 3 kali seminggu dengan jarak 5KM – 7KM. Di sebabkan beliau terlalu sibuk dengan hal kerja dan keluarga, beliau berehat seketika selama 2 tahun kerana tidak boleh fokus pada larian.

4. Kesan apabila berhenti berlari

Kesan yang paling kritikal adalah berat badan naik dengan mendadak. Selalunya selepas habis kerja beliau ada membuat aktiviti fizikal kerana baginya itu merupakan salah satu caranya untuk melepaskan stress dan tekanan kerja. Apabila berhenti, beliau lebih mudah marah dan murung. Beliau juga kadang kala menghadapi masalah susah untuk tidur pada waktu malam.

5. Siapa yang memberi dorongan? Ada mendapat tentangan dari mana-mana pihak?

Ramai kawan-kawan memberi sokongan dan dorongan. Cuma ibu bapanya tidak gemar beliau bersukan dengan berpakaian ketat walaupun memakai baju yang menutupi semuanya kerana masih mendedahkan aurat

6. Pencapaian terhebat dan target akan datang

Beliau berjaya menamatkan larian Full Marathon dengan set masa 5 jam 27 minit  dan targetnya yang seterusnya untuk memecahkan rekod terbaru dalam larian full marathon akan datang dengan memakai pakaian yang lebih sopan dan menutup aurat

Testimonial beliau tentang produk Nashata :

” Pakaiannya labuh, longgar dan dibuat daripada material yang sport-oriented! Pakaian saya yang dulu pun bukan senang nak cari. Skirt pendek saya beli daripada tennis skirt. Arm-sleeve saya beli daripada golf sport. Semua saya campur-campur untuk dibawa berlari marathon. Bertuahnya sekarang, semua Nashata dah sediakan! Tak payah survey banyak kedai dah. Lengkap segalanya! “

7. Antara cadangan yang beliau utarakan untuk meningkatkan lagi produktiviti dan stamina seorang wanita untuk lebih cergas dan sihat

Lakukan aktiviti yang menggembirakan diri sendiri dan memperbanyakkan aktiviti sukan seperti badminton, berbasikal, zumba, yoga dan sebagainya. Beliau sangat gemar melakukan body combat kerana beliau terasa seolah-olah boleh melepaskan geram kerana kata beliau, tugas seorang wanita sangat berat dan mungkin menghadapi banyak masalah dan tekanan. Bagi menggalakkan lebih ramai kaum ibu dan isteri pula, beliau menyarankan berlari berkumpulan di adakan dengan satu (1) keluarga ikut turut serta.

azyan yusuf8. Antara program-program larian yang beliau telah sertai :

(a) Standard Chartered KL Marathon 2014 (Half marathon)

(b) Malaysia Women Marathon 2013 (Half Marathon)

(c) Standard Chartered KL Marathon 2012 dan 2011 (Full marathon)

(d) Standard Chartered Singapore 2011 (Full Marathon)

(e) Newton Challenge 2012 (25km)

9. Perbezaan pemakaian dari segi latihan dan marathon

Semasa latihan : Baju biasa bergantung kepada jenis latihan yang di lakukan

Semasa marathon : Baju cepat kering, ringan, serap peluh, mampat, tidak terlalu labuh

10. Berapa minit beliau membuat latihan dan berapa kerap beliau lakukannya?

Hari biasa – 45minit ke 1 jam (3x seminggu)

Hujung minggu – 2 jam ke 2.30 jam (Larian jauh)

1 jam tambahan (Weight training, bodycombat, bodybalance)

2 hari pula diperuntukkan untuk berehat

Perbazaan sukan atau tidak

 

 

 

 

 

 

Beliau ada menyusulkan cadangan lari sambil menolak stroller baby. How cute idea she have huh? Ramai orang tidak terfikir akannya dan mungkin idea ni menjadi seronok jika ada mana-mana pihak yang mencubanya di masa akan datang. Azyan seorang yang sangat kreatif dan sangat ceria. Terima kasih kerana kongsi segala pengalaman dan cerita yang menarik tentang anda bersama kami.

 

Dr. Shima Rashid – Keeping FIT is a strive but NOT impossible for a CAREER Mom

Dr. Shima is a surgeon who specializes in  Ear Nose Throat (ENT) and mother of 4 young children. Within less than a year, she participated in many many runs. Here’s a brief on what drives her to keep FIT!

“I had my 4th baby just after Raya last year (August 2013) and I felt like I wasn’t losing weight. I had never really taken care of myself after my first baby anyway. Seemed like life and work got in the way! Although this was my 4th C-section, it was still hard to get back into the normal routine. I was very lethargic all the time. So when my baby was about 3 months, and having never ever run before, I taught myself to run, using certain applications on the smart phone. My first official run was the Bangi Fun Run, end of last year. With the support of friends and family, I found that I actually liked running and yes the weight was starting to fall off and the rest, they say, is history!”

YAY for Dr. Shima!

Here’s some sharing about Dr. Shima and her active lifestyle.

1) On this month of Ramadhan, do you do any exercise ?

I try to do some aerobics at home, but it is minimal as there are other ibadah that take up my time.

2) How do you feel when your weight is reduced and that you have achieved your certain target?

I feel great, of course, and more importantly I have learnt that there are no ‘short cuts’ when it comes to health. It is a type of investment – you need to put in time and effort to achieve good results.

3) What is your fitness target?

To achieve a normal Body Mass Index (BMI). And to maintain it!!

LOOK HOW MANY RUNS DR. SHIMA PARTICIPATED IN LESS THAN A YEAR!

Events

4) How do you manage your time between work, family and fitness?

I usually workout after 8pm during weekdays and early mornings during weekends. The workout schedule may be ‘ruined’ due to a child’s illness, or being called to the hospital during On-Call. It is a challenge, but you do what you can.

5) Do your other family members have an active lifestyle? How old is your eldest and youngest child? Do you do any activities with them? 

My husband plays futsal twice a week but he doesn’t fancy running. My eldest is 10 years old and my youngest is 11 months old. My older 2 children – Nazme who’s 10 and Effa who’s 8 – have started to want to join me in running events and so we train together during weekends. My 3rd one, Ezza who’s 4, wants to join too but she’s still has some growing up to do before she can.

gambar anak-anakIsn’t Dr. Shima awesome? Not only she has a HIGH self-discipline teaching herself to run and keeping up with it, she also shares her active lifestyle together with her children.

Dr. Shima like many other mothers, gets through her daily life by ‘doing what she can’  in taking care of the children and balancing career and health. Yes, there is no short cut. Fitness like anything else in life, requires EFFORT.

A big thanks to Dr. Shima Rashid who gives us many words of encouragement to build better products for modest women like her. She wears Nashata’s  Ultra Top, Riada Tops, Amin and Iman Hijabs and Riada Active Pants. She has got them all!