Interesting Articles on Running from www.howtobefit.com

Singapore Marathon 2008 is just around the corner

1 more week to the BIG event! I’m getting excited as it is my first ever overseas run. I’m sure it’ll be the first of many more to come. Having come through the Penang Bridge and Kebun Bunga runs unscathed, I’ll be looking to do another long run this weekend just to get the adrenaline pumping. Some interesting SCSM news for your reading pleasure…


New Race Entry Pack Collection Venue for Standard Chartered Singapore Marathon 2008!

Singapore Marathon group on Facebook

SCSM 2008 Collectibles

World Champion, Luke Kibet, set to lift the competition at the Standard Chartered Singapore Marathon 2008


Kebun Bunga Charity Run 2008 (Post Race)

Enjoyed the run last Sunday. Didn’t push myself to the limit but just completed it at a relaxing pace. Had my mind on the Singapore’s run and don’t want to run any risk of injury. Was surprised at the large turnout, the total participants was recorded as 1,100 which was huge by Penang’s standard. I guess the grand prize of a motorcycle was the crowd-puller.

Just as the lucky draw event ended, I witnessed a mad dash for the remaining food and drinks on the refreshment counter. The frustration of missing out on the lucky draw must have been too obvious for one guy as he emerged with a whole carton of mineral water.

I would like to congratulate Rob Nollan for finishing 4th and thanks for the encouragement as we descended the slope to the finishing line. Also thanks to Danny Tan for taking our group photo.

Malokoff 26k 2008 - Certificates

Finally my certificate arrived 3 months after the competition, folded but still in one piece. A bit embarrassed about my ranking but hope this will spur me on to improve my time. For the full results, pls visit: http://www.pacesetters.com.my/

Download your PBIM Certificates Online

Extracted from http://www.penangmarathon.gov.my

If you've participated in our Penang Bridge International Marathon 2008, you could download your Certificate of Participation by clicking this link:

Certificate of Participation

Thank you for your support.

All Full Marathon runners who finished within 6 hours run time, will receive a personal certificate from us. Please expect your certificate to reach you by next week.


Proposal for Cycling Tracks on Penang Island to Promote Healthier Lifestyle

If indeed the proposal got approved by 2010, we may see many people heading to the streets with their bicycles. The proposed trackes are from Teluk Bahang to George Town, Batu Maung to George Town via the Jelutong Expressway, and a heritage trail within George Town itself.

Fingers crossed if this really turn into reality, then I may decide to invest in a bike myself. Read more about it...

Penang X-Flow 2009 Launched!

Exciting news for sports and fitness enthusiasts in Penang!
No excuses to all the rest for being a couch potato anymore.
Read more about this from Lydia Ong's blog.

To ROCK Penang State begining this December and throughout 2009…
30 types of sports and activities…
1. Shuffle Dance & Deejaying
2. Skimboarding
3. Penang Youth Amazing Race
4. Penang Youth Dragon Boat Marathon 09
5. Wall Climbing
6. Penang Paintball League
7. Arm Wrestling
8. Indoor Rowing
9. Body Building
10. Chess in the Park
11. Field Futsal
12. 3 on 3 Basketball
13. 2 on 2 Volleyball
14. Beach Volleyball
15. Penang Beach Soccer Circuit
16. Street Soccer
17. Futsal
18. Sepakraga Bulatan
19. Kayak
20. Windsurfing
21. Optimist
22. Mendaki/Hiking
23. Youth Run @ Youth Park
24. Street Netball
25. Cheerleading Competition
26. Foosbal
27. Scuba Diving
28. Battle of the Band
29. Superbike
30. Penang Gaming Championship

Penang Hill Rail Service Set to Resume

Finally some good news for Penangites and tourist alike. Just in time for Christmas. Wonder how long it will last this time…J


GEORGE TOWN: The Penang Hill funicular railway will resume service by the middle of next month once the faulty cables have been replaced. The service has been disrupted since June. State Public Works, Utilities and Transportation Committee chairman Lim Hock Seng said the state government had bought German-made replacement cables, expected to arrive within two weeks and that it would take about a week to install them. "We can expect the hill railway service to resume after that, just in time for the year-end holiday season."


Penang Bridge International Marathon (Post-Race)

Had fun last weekend though it was not exactly the Fun Run category. Followed my game plan and managed to finish below 3 hours. Though I must mention that the last 5km was pretty tough as I experienced cramps on my thighs, calves and toes, forcing me to a walking pace. Our team from Avago was a strong 70ppl. We had on a bright and striking Orange T-shirts that resemble the Fun Run shirts. Also grateful to our S&R team organizers who prepared a station just to distribute refreshments and snacks for the staff. TQ J  

On the low side, I was surprised that there was only 1 station distributing the power gel at the entry point of the bridge. As at that time there were mostly half-marathon runners and we were only starting our race. By the time the full-marathon runners reached, I would think that the supply would have ran out. Just as what happened to the refreshments. Read about the disappointments of a fellow blogger here (http://bdrc.blogspot.com/2008/11/pbim08-dissapointments.html).

the bright side, at least we need not avoid traffic like what we experienced during Malakoff. Thank you to the organizers and traffic police for their perseverance. By the way next year’s event would be scheduled on 29 November 2009. So are we going to see timing chips introduced next year???

Enjoyed your run? Share your experiences with me… 


Full Results:

  1. Full Marathon Men Open
  2. Full Marathon Women Open
  3. Full Marathon Men Veteren
  4. Half Marathon Men Open
  5. Half Marathon Women Open
  6. Half Marathon Men Junior Veteran
  7. Half Marathon Men Senior Veteran
  8. Half Marathon Women Veteran
  9. Quarter Marathon Boys
  10. Quarter Marathon Girls

For those who missed out on the lucky draw, you can still try your luck by submitting your photos of the event. You stand a chance to win RM500 for the top prize and get it published on the 2009 calendar. Submit your photos to info@penangmarathon.gov.my. This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Submit only 10 of your best pictures. Deadline: November 30th 2008.

Penang Round the Island Relay (7Dec08)

Thanks to Haris for this piece of info. This annual team event is being organized by the Penang Amateur Athletic Association (PAAA). It falls on the same date as the Singapore Marathon so I won’t be participating in this. Not really sure how it is being held. Are the runners stationed at different areas along the route? I can’t imagine the last few runners, running under the scorching sun…


Date: 7 December 2008

Start time: 6:30am

Venue: Jalan Padang Kota Lama (Esplanade)

Closing date: 24 November 2008

Telephone: 04-462 8260 (Govind)                            


A team of 12+3 reserved runners need to complete a loop of Penang Island. Each runner need to run less than 10km.

Entry forms and more details from Haris’ blog.


"Personal Fitness Tracker" from Microsoft Office Online

I submitted this template a few months ago and managed to get it approved to be published on Microsoft Online Templates. I had been disciplined enough to track my personal fitness records for the past 9 months and I am quite satisfied by the results so far. I had managed to lose 9kgs and 8% body fat since then. Happy to share this with everyone and wishing you the best of luck in achieving your goals.

To download the template, pls follow the link below: http://office.microsoft.com/en-us/templates/TC300028771033.aspx?WT.mc_id=42

This template is for your personal use to record your daily workout routines. It would serve to help the individual and fitness enthusiast to track their statistics and gauge their performance in order to achieve their fitness targets and goals. Statistical data like body fat %, BMI and VFA could be tracked. There is a useful reference table that would auto-calculate your data and indicate in different font colors whether your stats are within the recommended allowances.


Perhentian Island Challenge 2008


A different kind of challenge….kayaking and swimming in crystal clear waters, running across fine sandy beaches and through lush jungles. Anyone care to share their experience?

Excitement mounts as Penang Bridge Marathon draws closer

This Sunday morning, I’m going to be joined by 16,000 people from all walks of life having one thing in common…to complete the Penang Bridge Run. Be it full, half-marathon or just the Fun run, everybody will be having lots of fun taking part in this yearly event. This is my first ever participation believe it or not and after 28 years of residing on this island, I’m looking forward to actually running on the bridge. It’s hard to imagine how I could cover the entire length of the bridge (twice) and still survive the coastal highway before arriving at the finishing line. But I did 26km before at Malakoff this year, so I know how it feels especially the last 5km. I’m just going to pace myself and have a relaxing run hopefully finishing before 3 hours.

Many people will be walking with a bright yellow Digi bag these few days after collecting their goodie bags from Queensbay Mall. I collected mine yesterday anticipating a huge crowd today and tomorrow. Anyways I wish all of you the best of luck and have an enjoyable time. See ya this Sun.

Remember to stay back for the lucky draw…Proton Saga awaits you!

Articles from theStar…

Road closures for marathon

Proton Saga for lucky marathon runner

Great Eastern Pacesetters 30km (18Jan09)

Join this challenging 30km run. Another way to prepare for the dreaded full marathon.

Date: 18 January 2009 (Sunday)

Venue: Start/Finish Tasik Perdana, Kuala Lumpur

Start time: 6:00 am

Closing date: 31 December 2008 (or 2,500 entries whichever comes first)


1. Pacesetters Office, 37, Block C, Lorong Jugra, Taman Sri Lempah, 3 ½ Miles Old Klang Road, 58100 Kuala Lumpur. Tel: 603-7981 5895, Fax: 603-7981 3625

2. From the Pacesetters counter at key public raes

3. Pacesetter’s website: http://www.pacesetters.com.my/

Penang Bird Park Run 21Dec08

Looking to stay fit and lean before the upcoming Christmas festivities?

Why not join this run before you gorge yourself with the sumptuous food.

Date: 21 December 2008

Start time: 7:00 am

Location: Penang Bird Park, Jalan Todak, Seberang Jaya, Seberang Perai (How to get there)

Time limit: 90 mins

Entry fees: RM12 (Adults), RM6 (Students)

Closing date: 15 December 2008

T-shirt collection: 18 & 19 December 2008 (10:00am – 6:00pm)

Registration & form submission:

1. Penang Bird Park

2. Farmasi My Chemist, 7102 Jln. Bagan Ajam, Butterworth

3. LPG Office Equipment Sales & Services, 1396 Jln. Padang Lalang, Bukit Mertajam

4. Cititel, 66 Jalan Penang, Penang

5. Holiday Inn, Batu Ferringhi, Penang

6. Flower Girl Boutique, 2F-59 Queensbay Mall, Bayan Lepas, Penang

Kebun Bunga Charity Run 23Nov08

There will be a 6km charity run at the botanical gardens the week following Penang Bridge run.

Registrations closes on 13-Nov.

Startech Tele-Communication - Kompleks Bk Jambul 3A-2-71, 11900 Penang

1) Jason Tan 012-4720099

2) Mr Teh 012-5664400

3) Timothy 016-4571991

4) Steve 012-4773066

For more info visit:


Penang City Run 2008

Had good fun at the City Run last week. It was a bit misleading though as the route was around 7km only and not 10km as stated. It would have been a good record for me if it was otherwise. Prizes were distributed to the top 13 finishers and Yeang managed to finish 3rd.
No luck at the lucky draws again.

2008 Events Calendar


4th: The North Face 100 (Singapore)

19th: KWYP City Run (Penang) Form

17th - 19th: Perhentian Island Challenge

19th: Mizuno Wave Run (KL)


2nd: Genting Trailblazer 2008

5th - 8th: Taman Negara Eco-Challenge

9th: Powerman Malaysia (Seri Manjung, Perak)

16th: Penang Bridge International Marathon


7th: Standard Chartered Singapore Marathon 2008

Genting Trailblazer 2008

Venue : Football Field, Awana Genting Highlands Golf & Country Resort
Date: 2nd November 2008 (Sunday)
Time : 7.00am - 7.30am

Competitive (14km) · Men· Women·
MixedAdventure (14km)· Men · Women· Mixed· Veteran
(combined age of 90 years and above of any gender)

* Participants for all categories must be 18 years and above.

The team can consist of two male, two female, or one male and one female. The veteran category can have two persons of any gender as long as their combined age adds up to more than 90 years of age.

What are the prizes?OVER RM72,000 WORTH OF CASH & PRIZES TO BE WON! Cash prizes are for the Competitive Run categories only.


Merdeka Run 2008 (Post Race Report)

This year's Merdeka run saw some 1,000 participants taking part. We arrived early to secure a good parking slot. It wasn't until 630am that the organizers and other participants started turning up. After registration, we had our routine warm-up before heading to the toilet to relieve ourselves. Fortunately the nearby post office had its doors opened for us. At around 730am, we were all forced into an enclosed parking lot with people distributing the Jalur Gemilang in the spirit of Merdeka. A few minutes later, we were released and adjourned to the starting line. After some warm-up exercises and some words of encouragement to keep the runners spirit high, we were flagged off at around 745am.
The first 3km was a quicker than my normal pace as I reached the Jalan Larut junction at about 15mins. We were surprised to be forced to stop for an convoy of police trucks at the junction there. The running crowd was gathering and loud jeers were heard as we forced our way halfway through the convoy. The unexpected stop did affect my rhythm slightly as I tried to slow down a bit to avoid the occurence of side stitch and shin splint. Luckily none of this occured and I was able to resume my normal pace for the remaining duration of the race. As I reached the 8km mark after Citibank, I tried to pick up the pace slightly and I was overtaking quite a few people after 9km at the Esplanade. Finally I made it to the finish line in a time of 57:56:40 which was slightly above my target of 55mins and PB of 57:42 for 10km. But to be fair the overall distance which I had mapped using the mymaprun software was showing 10.4km, therefore I had no much complaints.
Overall it was a decent outing with a good spirit of Merdeka. However better traffic control at several junctions along the race could have made our run a lot less stressful.
The Avagotech runners in striking red colors.

The members of PAC, Kazuo, Andrew, me and Alvin (From left).

Yeang Chieng Nam claiming 4th place in the Men's Senior Veteran category. Congrats and well done!

Finisher's medal for participants finishing within the 90min time frame.

City Run 2008: Registration Open

The 2008 Penang City Run registration is open. Details and registration forms as below.

Date: 19 Oct 2008 (Sun)
Time: 7:30am
Start/Finish: Jalan Dr. Lim Chwee Leong (near KOMTAR)
Organizer: Kwong Wah Yit Poh
Time limit: 90mins
Fees: RM4 (Student) / RM6 (Others)
Closing date: 3 Oct 2008 (3:30pm)

Registration Form

Route Map (using mapmyrun)

I found that the route is not exactly 10km as it claimed in the form. In fact, using mapmyrun software, it only recorded 6.88km.

Standard Chartered Singapore Marathon 7Dec2008

Me and Kazuo have signed up for the half-marathon event. To date, there are more than 30,000 entries and many more will be expected. Though missing out on the early bird discount, we still managed to obtain the promo period discount which ends 31-Aug. To save on some cash for shopping, we chose everybody's favourite airline, Air Asia from Penang to Johor Bahru. It will be a 4D/3N trip and thank god for Anson who provided us shelter, we have more $$$ for shopping. This is our first overseas running trip and we will make the most out of it...can't wait!

Note that the 15% discount is only meant for Standard Chartered credit cards holders in Singapore.

For more details and online registration, visit: http://www.singaporemarathon.com/en/

Route Map

Malakoff 2008 (Results)

Finally the results are out! After more than 72hours...

A big thank you to Kazuo's persistence in hassling the Pacesetters staff to publish the results.
I guess there must be some problems with the timing chip as it is the first time they implement this.

My time of 3:05:38 earned me a ranking of 93rd in the Men's Open category, 198th in the overall men and 223rd in the overall standing. Congratulations to Kazuo and Andrew for their 39th and 40th placing in the Men's Open category. That is what I call a neck to neck finish!

Download the full results here (should be available in the Pacesetters website soon):

Penang Malakoff 2008 Results

Malakoff 2008 (Post Race Report)

Kazuo, Alvin and me with the striking red Avago t-shirt on.

Me, Alvin and Kazuo with the Malakoff vest that we raced with.

The final participant of the day arriving after 4 hours. Really admire the courage of this lady as she was battling with cramps and manage to finish. Good spirit!

It was my first ever half-marathon and boy was it tough! I finished the first 10km at 1hr 02mins which was at my expected pace. Then after, the next 5km was untested teritorry and it really showed as I experienced side stitch which is when my stomach muscles start cramping. Worse was to come at ~22km when my calf started cramping and I was reduced to walking. The final 5km was really exhausting and I had to alternate between quick walk and slow jog. Fortunately I manage to finish the race at 3hrs and 05mins, just 5mins short of my target. It was really a good experience for me as I now know that I manage to finish a half marathon!

* Was surprised that one of my blog readers gave me a Hi! Are you Shaun? at KM15. I think his name was Danny. We had a quick chat but were on our way later. If you are reading this, pls send me your email so I could say Hi! back.

To me, the event was a success and well done to Pacesetters for organizing it in such a professional way. Though the turnout was not spectacular as only 500+ participants registered, everybody thoroughly enjoyed themselves. Maybe it was the distance that scared people off or was it because there was no lucky draw event?

Looking forward to the next Malakoff. Thumbs up!

Penang Bridge International Marathon 16 NOV 2008

The Penang Bridge International Marathon is officially ON!

Date: Sunday, November 16 2008
Start Location: Queensbay, Penang.
For more details and registration, visit the official site: http://www.penangmarathon.gov.my/portal/

Peace Run 2008 (Post Race Report)

There was a good turnout for this year's event with over 2,000 participants. I managed to complete the 6.6km race in slightly over 33mins which was one of my personal best. I started off too quickly at the beginning clocking just 13mins at the 3km checkpoint and that was to be my downfall. After that, I was struggling to keep my pace and finish the race. I guess I need more training on my pacing and distancing. Anyway I was happy to have taken part and is looking forward to the next tougher race which is the Malakoff.

Penang Hill Climb 2008 (Post Report)

Finally have some time to write something about the Penang Hill Climb after gathering all the info and photos.

It was my first ever Pg Hill Climb competition and I had some butterflies in my stomach. It was the highest ever turnout for the event as more than 2800 people gathered at the Youth Park. At slightly over 8am, we were flagged off by the Chief Minister Lim Guan Eng. It was a bit cramped at the starting point as people tussled to get to the front row. But soon after, it was slightly more scattered as we headed towards the foot of the hill. By then, it was all the way uphill of the tough Jeep Road...

After the race, we stayed back to wait for the lucky draw event. The rain did not dampen the spirits of the participants as everyone took shelter underneath the tent, temple and even the childrens' playground. Everyone was hoping for the coveted Honda motorbike as it was on offer for the first time. No luck for me this year, maybe next year.

The rain came down full force after the closing of the event. As it was another hour for us to reach the bottom, it was a good choice to have our lunch at the cafeteria. It is really a great dissapointment that the furnicular service be out of service for such a long period. Not only do we need to walk all the way down, we need to do it in heavy downpour and slippery sportswear. I hope the authorities is doing something to speed up the repair works as it is such a great inconvenience not only to the locals but also to the tourist. Fortunately we were able to hitch a ride from a passing jeep on reaching 84. It was another mile's walk before we reach our car parked at Youth Park....whoof!

Thanks to the efficient KWYP staff, we were able to retrieve our ranking and times the following day.

Lim Khee Boon, Kazuo (林启文)参赛号码:2575 1 hr:12min:36s No 37
Yap Chee Hean, Shaun (叶志贤)参赛号码:2576 1 hr:16min:23s No 55

Overall, I was glad to be able to beat my personal record of 1hr:20min and satisfied with my ranking. Need a lot more work to improve on my time. Next year's target, below 1hr....haha


Thanks to the KWYP photographer (Tang Khoon Beng), we were able to capture the moment with our certs. Kudos to the KWYP staff.

For more info on the event, here is KWYP's website link. http://www.kwongwah.com.my/news/2008/07/20/123.html

Looking forward to next year's event.

Merdeka Run 2008

Date: 24 August 2008
Time: 730am
Start/End: Lebuh Pantai, Georgetown Penang
Distance: 10km
Organized by: Kelab Sukan dan Rekreasi Melayu Pulau Pinang
Fees: RM12 (Adult), RM6 (Student)

Route Map

Route/Distance Marker

Entry Form (Download your entry forms here)

MALAKOFF 26km Penang 10th Aug 2008

DATE : 10 August, 2008

VENUE : Taman Perbandaran, Penang (Youth Park)

RACE : 26km run

SPONSOR : MALAKOFF Corporation Berhad

ORGANISER : Pacesetters Athletic Club, Malaysia

Route Map

Details and online registration: Pacesetters Athletic Club Malaysia Website

MPPP-SCI Peace Run 3rd Aug 2008

Date: 3rd August 2008
Time: 730am
Distance: 6km
Place: Start/Finish at Youth Park, Penang
Closing Date: 26th July 2008

Download your entry forms here.