5 reasons why Ultra top is a must have (specially for SCKLM!)

Ladies, Standard Chartered KL Marathon (SCKLM 2018) is fast approaching. It’s time to get your gear ready! Personally, I only run long distances in Ultra tops, and it has never failed me. If you have not tried my favorite top from Nashata, here are 4 awesome reasons why you should get one for yourself just in time for SCKLM 2018:

Remember: You don’t want to be wearing something brand new on race day. Test your outfit and shoes during your training sessions to avoid wardrobe mishaps that will affect your focus and performance such as chaffing.

So ladies, what’s your favorite top to wear while running?

Just when you think you can’t get enough of hilly routes…

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His & Hers – Me in Ultra Top while our 2:10 pacer is in Luke Top

When Sis Eliza (founder of Nashata.com) asked me if I would like to join Men’s Health Women’s Health (MHWH) Night Run 2017, I said YES in a heartbeat. I joined the 12km category this time, compared to 21km at the Johor edition because I had plans to run PJ Half Marathon the following morning (Kids, don’t try this back-to-back event thingy at home!) but however, that plan did not materialize because I had a family event.

This is not my first MHWH event. I have been a fan of this event since 2015, and it has expanded ever since. Why MHWH Night Run is one of my favourite running event:

  • Generous contests and giveaway. AIA Vitality and MHWH chanelled plenty of free slots through various groups and organizations, and luckily Nashata was one of them.
  • Exhibition seem to be one of the highlight of the event. Plenty of lounging spots for supporters to just chill and enjoy the night. There were plenty of food trucks too
  • I love the fun, party-like vibe to the event. Meriah!
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Pacers need to fuel up too! Image courtesy of Kyserun Krew

I had no ambitions to renew my personal best (PB) once the organizers announced that they changed the venue to MARDI Maeps. I had experiences running there previously, and it is known for the rolling hills compared to their original route at Putrajaya. Hence, my aim was to just keep going and don’t give in the the hills – just run to enjoy the view, and that’s precisely what I did.

For example:

Enjoying the view #1

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I did not detour to see what they had inside, but the cute statues did catch my eyes

Enjoying the view #2

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The half marathoners had to go in a loop twice, hence this screen was very useful to keep count if they have completed the second loop

And the rest was too dark to be captured. I knew MARDI Maeps has some pretty calming countryside views in the day; you can see horses running around and some cows grazing. However since it was night time and insufficient lighting even the roads became hard to see. Oh well, at least I can’t properly see the rolling hills ahead of me until I started to ascend it.

When I reached the finishing line at around 10pm the crowd was still buzzing and there was no signs of slowing down. We tried several food trucks however I was already exhausted from running, I did not walk around the exhibition area. Eventually, it was time to go back. I went home with a full belly and only good memories about this event, and hope to run for another MHWH event again in the future.

Ending the night by bumping into a familiar face

Ending the night by bumping into a familiar face

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An event will be incomplete without a group photo with them

Sometimes you win, sometimes you learn

A few weeks ago, we were fortunate to have Jason Robinson during our regular Tuesday night runs with Kyserun Krew. Jason Robinson from Mont Kiara Running Club (MKRC) is a well-known ultra running figure in the local community who won 1st place in TMMT 2016 100km and 4th place in TMBT 2016 100km. He shared his experience and a few training tips, stating that his regular training grounds are Kiara Park Trail and occasionally Gunung Nuang.

Last Sunday, just like most running Sundays, I was excited to participate in an event called Conquer the Trails @ Kiara Trail Run 2017. With Jason Robinson’s tips still fresh in my mind, I was excited to run through the same training grounds as an ultramarathoner! I was unable to verify if this was the same route taken by MKRC, but while running they looked pretty confident and they know where they are going so I guess they are familiar with this route. The total elevation gained with the 13km course was around 530 – 550m (depending on your GPS watch), so if you are training for an ultramarathon, repeat the loop several times so get enough mileage and total elevation gained.

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Never too bright or pink for the trails

Never too bright or pink for the trails. A little bit too optimistic for what lies ahead I guess?

And as for me, I have only ran on the road portion of this park during my Tuesday night runs or on weekends. The trails, on the other hand, is a total uncharted territory for me. Elevation is no stranger in any trail run, however, this time I allowed it to get the best of me. I had to stop in the middle of my climb to catch my breath – a sign that I need to work on my endurance and stamina again. I admit that since this is the first trail run of the year, I have not set foot in any trails for quite some time. I forgot how it felt to be agile yet nimble while running in the trail – my feet were clumsy and my movements were too calculative. All of these cost precious time, so it took me 3 hours 31 minutes to complete the route, with a sinking feeling that I knew I could do better.

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Not my best race but I'll be back!

Not my best race but I’ll be back!

This trail run serves as a hard reminder that I need to train more off-road to build again the skills, stamina, and endurance that was lost during my off-season for the past few months. It looks like I have some serious catching-up to do, so expect more trail runs for the next few months!

Until next week,

The Weekend Runner

I love this BYOB (Bring Your Own Bottle) concept at any trail run. Look at how clean this water station is!

I love this BYOB (Bring Your Own Bottle) concept at any trail run. Look at how clean this water station is!

Run. Eat. Repeat!

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

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

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?

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

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

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?

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!

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

Until next week,

The Weekend Runner.

My kind of New Year Celebration

Other than an occasional 5-10km runs, I have been taking time off from long distance running. I just needed to give my feet some rest and explore other interests (and fell in love with Crossfit along the way, it will be a permanent part of my cross-trainings). So today, armed with a fresh and festive New Year spirit, I decided to take on a very ambitious route with a few friends to kick start my 2017 running schedule: Gombak – Genting Sempah – Gombak, which I affectionately call as the mini-Route68 Challenge. What better way to celebrate the New Year than to do some LSD, right?

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Route 68 Challenge is an ultra marathon that starts from Gombak to Genting Sempah, and then all the way up to Bentong, Janda Baik, Bukit Tinggi, etc. The mini-Route68 that I ran today (Gombak – Genting Sempah – Gombak) was only 34km. It is also a popular training route not just for runners, but for cyclist as well due to it’s elevation and winding roads. As early as 7am, the parking lot at the base of the route was already filled with people. There are not many vehicles along this route because there is a new highway to go to Genting Sempah, plus there are plenty of trees and wide open views. But running alone is not recommended as there are monkeys and dogs along the way. Plus, it is a self-support route – there are no petrol stations, toilets, or shops along the way. It is better to have at least a partner to run with you just in case you need additional food or water.

I did not take much photos along the way, but the route looks just the same as this Google photo

I did not take much photos along the way, but the route looks just the same as this Google photo. Lush greenery along the way, it was indeed a very beautiful route.

As a first timer on that route, I did not set very high expectations; I just wanted to complete 34km in under 5 hours. Unfortunately, we exceeded the target by about 30 minutes. It was raining all the way until we get to the Genting Sempah, and there was no shelter. Luckily, there was no thunderstorm so we were determined to complete the whole mini-Route68. We took about 2 hours 30 mins going up the 17km from Gombak, then stopped to refuel and dry up at Genting Sempah R&R. As I have not ran more than 10km for a really long time, I had to resort to run-walk-run-walk even when going downhill. I seriously need to build up my endurance and stamina again for some long distance events coming up!

Elevation profile, taken from the official Route 68 website. We did not run until 50km though

Elevation profile, taken from the official Route 68 website. We did not run until 50km though.

While running, I was imagining the actual Route 68 Challenge which will take place in April 2017. Will I have the guts to register for that event, given my not-so-stellar performance at today’s LSD training?

Until next week,

The Weekend Runner

“Jaguh kampung”*

*for my non-Malaysian readers, “jaguh kampung” can be loosely translated as a homeground winner

When was the last time you get to know your own community? Some prefer to mingle through volunteering, such as through recycling programmes or “gotong royong”. Others like to invite their neighbours over during festivities. For me, I like to get to know my community doing what I love the most: running. Last Sunday I decided to join a 10K run around my neighbourhood in a small-scale event. What better way to know my neighbours than to run with them? There was no fancy sponsors and organizers – it was supported by the Residence Association and the local city council (MBSA), with prizes and goodies mostly contributed by neighbourhood shops and local businesses.

As it was a simple event, there were not many participants. From my rough estimation, there were less than 100 women for all categories: 10km, 7km, and 3km. There were also 3 Kenyans only (no point trying to outrun them, my short Asian feet will never be able to keep up!). The route was also my regular running route – I knew every turn, elevation, and landmark by heart. Based on these parameters, I concluded that my chances to finish in the top 5 for the Open Women category was pretty high.

Very early in the race (at about 1km) I was overtaken by the Kenyans. I let them take the lead, for I know I will not be able to match their 4:00 – 5:00min/km pace. As you might have read from my previous running posts, I am not a fast runner. I maintained my regular pace of 6:30 – 7:00min/km for the first half of the race, however I was leading among the women after the Kenyans and about 20 male participants. I can see a few other female runners just right behind me a few hundred meters away. They eventually dropped out and started to walk. After securing that no female runner could overtake me, I got comfortable and complacent, so my pace slowed to about 7:30-8:00min/km. I cruised away until the finishing line and finished in 2nd place for the 10km Open Women category.

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From right: The Champion, The Runner Up, and The Second Runner Up

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Despite the small-scale event, it was surprisingly well-organized. With the exception of a few hiccups during the bib and t-shirt collection, the event went smoothly. They did not compromise on safety; police, RELA, and the ambulance were patrolling along the route. The direction and distance markers were clear, and at every water station there were enough water and even bananas. I wished that there were timing chips and the medal design could be improved, but since the registration was pretty cheap at RM45, the price point matches the quality of the event.

I was happy that I managed to finish in 2nd place but I was more happy when I see participants having fun and enjoying themselves while getting to know each other in this event. In conclusion, we should always support our local community and contribute back in whatever way we can, no matter how small the event might sound or how insignificant our efforts might be.

Until next week,

The Weekend Runner.

Yoga in the Park

As I am still enjoying my break from running, I had another chance to learn more about yoga, tailored for runners (Wow, off-season sure has been fun with different types of cross trainings!)  Last Saturday, the Nashata ladies were delighted to have a yoga class with Nadiah in a park called Taman Botani Putrajaya.

I love how everyone expresses their individual style in Nashata. Mix and match with what you have in your wardrobe to create a look that is uniquely you!

Everyone is wearing at least a piece of Nashata. I love how everyone expresses their individual style. Mix and match with what you have in your wardrobe to create a look that is uniquely you!

It was the first time that I practiced yoga outdoors. Previous experiences working out in a studio was still fun, yet I felt more energized being out in the morning sun. As usual, we started with a few basic poses such as Sun Salutation, Downward Dog, and Child’s Pose. These basic poses were great for warming up and waking up our muscles on a Saturday morning.

This Saturday morning is looking great already, I can feel it!

It’s going to be a great Satuday morning, I can feel it!

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Eventually the poses got harder and more complex, yet the Nashata ladies were undeterred. Even though we could not perform the poses perfectly, we kept trying to do several head stands and hand stands. After all, it’s the effort that matters, right? Nadiah explained that these poses were great to build upper body muscle just by using our body weight. So it is great for ladies to become lean and get rid of the flabs. It is also great for building the core, an essential part for a stronger run.

No wardrobe malfunction here! This one-piece yoga suit is great at keeping you covered even if you are upside down.

No wardrobe malfunction here! This one-piece yoga suit is great at keeping you covered even if you are upside down.

After learning about yoga 2 weeks in a row, I have become more conscious about my breathing. We can always strive for elaborate poses, rubber-like flexibility, and enormous strength, but we can never fully appreciate yoga if we don’t learn how to breathe properly. The best part is that I can practice breathing when I am driving, running, or working; I inhale deeply and slowly at the count of 5 while sucking in my core, and exhale slowly at the count of 5 too. Immediately, my muscles will feel less tensed and I can think better thanks to more oxygen in my system.

Just suck it in and BREATHE!

Suck it in an breathe!

Based on my limited knowledge in yoga I was not really sure which type of yoga we practiced that day. Nonetheless, we had a great time together. I hope to join more of Nadiah’s classes in the future!

 

Until next week,

The Weekend Runner

What I think about when I think about running [at 2am]

Disclaimer: This post has no relation to Haruki Murakami’s book. However a very popular question that I get from spectators who were cheering for us by the roadside at 2 am was “Why is everyone doing this? Why is everyone up at 2 am?” has left me pondering. On the flip side, I have no idea why these villagers are not asleep too at 2 in the morning.

Our happy faces at 2am. It is never too early to get excited!

Our happy faces at 2am. It is never too early to get excited!

The #KLWolfpack taking over Kuching

The #KLWolfpack taking over Kuching

Passing by villages and its friendly population is the norm for Kuching Marathon. I enjoyed the supportive atmosphere from last year so much, that I decided to upgrade myself to the full marathon category for this year. Coupled by good reviews from runners who participated in previous years, I was convinced that I made the right choice to come to Kuching again. I was so wrong.

The race started very early in the morning at exactly 2 am. The gun time was perfect, as the sun is not out yet and we enjoyed the cool morning air. Just like last year, the race started with a quick prayer, asking for Allah’s blessings so this event will run smoothly, and to protect the runners from any harm or injury. The first 10km was a breeze, and everything was going well. It was only the “warm-up phase” anyways.

A few kilometers later I spotted a water station, but there was hardly a line since no one was stopping there. It turns out that they have ran out of water. “It’s ok, I still have some water from my own bottle”, I said to myself. It did not take very long my own supply to deplete quickly. Empty plastic bottles were strewn around the next few water stations, but still there was no water in sight. There was hardly any petrol station at this part of the route, and I had to resort to asking a runner if he could spare a few sips of his 100 Plus. Bless this gentleman’s soul for sharing!

By the 25km, perhaps my running form was really bad, or I looked like I was about to collapse, but I noticed that the medic van was slowly trailing behind me and the driver was looking very concerned. I was losing my momentum from the thirst. I tried to shake it off – DNF is not an option! The only way for me to end up on that van is when I really passed out, not when I almost feel like passing out. I decided to take it easy until I find water. I think it was best for me to take things down a notch so I don’t pass out from dehydration. My focus has shifted from achieving another PB for 42km to just completing the race within the cut off time.

Finally, a water station that actually has water! Why use only one hand to drink when you can use both sides?

Finally, a water station that actually has water! Why use only one hand to drink when you can use both?

Speaking of PBs, I did some self-reflection: I noticed that I have been improving for 10km and 21km, but I have yet to break the barrier at 30km, as it have been hovering around the 4:20-4:30 hour without much improvement. Any thoughts on why is this happening and how can I fix this?

I finished the race just barely within the extended cut off time (the organizers extended the cut off time from 6.5 hours to 7 hours), feeling exhausted like I have just finished the hardest race of my life. I don’t think that I will be back again for Kuching Marathon next year, but I’ll hunt for another full marathon event to renew my PB.

Oh hey cat with bib and vest, did you get dehydrated from running too?

Oh hey cat with bib and vest, did you get dehydrated from running too?

Until next week,

The Weekend Runner.

Pink 50 Ultramarathon

A friend once said “Never trust a runner. If he/she said that we won’t do it again or won’t be running just as fast, you know they are lying”.

 

I wasn’t lying when I said I was done with loops when I ran my first [incomplete] full marathon. But a few days later I when heard that there will be a female-only ultramarathon, I knew that I just had to sign up for it. Plus, a part of me wanted redemption for not being able to complete a looped full marathon. Initially, I signed up for the 50km solo category, which required me to run 17 loops of 3km (17 X 3KM = 51KM), but as the event date approaches a male friend of mine decided to run with me, so we upgraded to the 100km duo category (each participant will run 50km) because that’s the only category that allows male participants.

 

My ultramarathon objective is simple: Just finish the race within the cut off time of 9 hours. To be able to do that, I must prepare myself physically and mentally. For first timers like me, it is advisable to clock in at least 200km in one month before the race, and run at least 30-40km one week before race day so your feet is used to moving slowly but consistently over long distances. All of that training will wear you out, you will feel exhausted even before race day! So spend at least 1 week before the race tapering and resting. Most importantly, you have to come to the race mentally prepared. It is going to be hot, at 42°C there is nothing else that keeps you going except your inner motivation. It is going to hurt, but keep telling your mind to fight through the pain. Like 2 straight lines moving together, both mental and physical preparation must be parallel to able to finish an ultramarathon.

 

My ultramarathon strategy is equally simple too: Run 30KM continuously at a very comfortable pace (8:00 – 8:30 min/km), then power walk (10:30 – 11:30 min/km) for the rest of the way. I was glad that the training paid off. When boredom or negative thoughts started to kick in, I turned up my music or randomly chatted to other participants. There is an encouraging vibe to a women-friendly event, I even made new friends along the way! To avoid wasting precious time, I had to refrain myself from stopping too long at the checkpoint. All I did was quickly drank some water or Coke, refill my bottle, or mix my hydration tab or Gatorade powder, and grab a quick snack, all in less than 3 minutes.

 

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I think my partner’s shirt almost matches my top. True to it’s Ultra name, this top is highly recommended for long distance running. It is bright to minimize heat absorption, evaporates sweat quickly, and very light.

 

IMG_2870The familiar faces that greeted me at the finishing line.

 

IMG_2863Congratulations for finishing 3rd! You go, girl! Oh and the 2 faces behind me and on my right requires no introduction, right? 🙂

 

IMG_2852This medal is for my family who have never doubted my capabilities, my official and unofficial pacers during the event, Nashata for always keeping me covered, late night training sessions, pre-dawn LSDs,  support crew for coming to cheer, messages of encouragement, well wishers, and advisors. Thank you for being a part of my ultramarathon journey.

 

In the end, I completed all 17 loops in under 9 hours, thankfully without any major injuries or cramps. There was the usual muscle fatigue and soreness the next day, but that is normal. I expect to start running again in less than one week, and hopefully I am at least 80% recovered by then. So, what’s next for me? Would I do it all over again if I had to?

Until next week,

The Weekend Runner.

Global Fitness Call for Fitness Trainers

This year we are starting a program for all lady sports or fitness trainers who are helping many people out there to achieve their fitness goals.

Specially tailored for ladies only, Nashata’s Groovy Trainer program offers a full set of modest activewear with Groovy Trainer prints on each piece for FREE. The full suit comprises of black Iman sports hijab, Leia ultra top, and harem pants worth RM357 or USD89 (special printing inclusive) Yes, only selected Fitness Trainers get to wear the Groovy Trainer outfits.

Not only that, throughout the year, Groovy Trainers get 15% discount for all purchases at nashata.com and support from Nashata for their sporting or fitness program on our network of social media.

To qualify, one needs to be either a certified fitness trainer or associated with a fitness center, fitness organisation or sports group. We welcome trainers from all types of sporting activities to join the program. One could be specializing in certain type of sports like swimming, zumba, yoga, pilate or boxing.

So, if you are a sports or fitness trainer, no matter where you are, join the Groovy Trainer program and if you have an awesome trainer or know of one, please get her to embark into this program. To register, fill up  the form at http://bit.ly/groovytrainer by 31 January 2016. Announcement will be made first week of February 2016.

Groovy Trainer

Selected sports or fitness trainers get to wear the FREE full suit with the little prints (as below) on the sports hijab, top and harem pants. Be the Groovy Trainer and let’s make fitness a fun and healthy experience to our sisters.

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Groovy trainer prints on Full Suit

Questions can be sent to contactus@nashata.com or whatsapp +6012-3112489.