Marathon Preparation Clinic with Chris Stewart by Penang Bridge International Marathon

Date: 30 May 2010 (Sunday)
Time: 8am
Venue: Fort Cornwallis

Join us at Fort Cornwallis this Sunday, 8am for "A MARATHON PREPARATION CLINIC WITH CHRIS STEWART" and stand a chance to grab 2 FREE Movie Passes to catch any movie of your choice at GSC Gurney Plaza! Receive personalised tips on strategising your running training methods to prepare yourself for the upcoming months of ...self-coaching! Counting down the days.. Only 177 days left! Start training now!

What is - Relay for Life 2010

The National Cancer Society of Malaysia's Relay for Life (RFL) is a high-spirited event where everyone in the community join in the fight against cancer. Relay for Life began in 1985 in Tacoma, Washington when Dr Gordon Klatt walked for 24 hours to raise money for the American Cancer Society. He raised $27,000 that first year. Since then, RFL events around the world have raised billion dollars to support programmes eliminating cancer. To participate in RFL, you recruit friends, family, coworkers and neighbors to join in a relay team. In the weeks leading up to the event, each team member raises money by collecting pledges. On relay day, team members take turns walking around the track to ensure that someone is on the track at all times. We don't sleep that night because cancer never sleeps. In each RFL, it starts with the survivor's lap, a testimony that so many people are surviving cancer. They walk the first lap around the track.

The most inspirational time of the relay is the Luminaria Ceremony which happens at dusk when we honor cancer survivors and remember those who have lost their battle with the disease. A luminaria is a small bag filled with sand holding a small candle. When the candle is lit, the luminaria casts a warm, golden glow. All luminarias are placed side-by-side in the in-field around the track. After sunset, the luminarias are lit and remain lit throughout the night to light the way for walkers and to create a path of hope. RFL is also a celebration for caregivers who give their time, love and support to friends, family and neighbors who face cancer. RFL is a tobacco-free event. It gives NCSM the opportunity to 'walk our talk' and show the community how easy it is to follow our cancer prevention guidelines.

For participation and support call RFL HOTLINE @ 03 2692 7705 or email: rfl@cancer.org. my CELEBRATE REMEMBER FIGHT BACK

Shape Night Run 2010

Date: 31 July 2010

No mentioned of finisher's medal but the goodie back and Reebok Tee looks irresistible. For further discounts, get a copy of Shape magazine's June issue.

The Shape Night Run is back and poised to be even bigger and better this time around! To make your run smoother and hassle-free, we'll be incorporating the chip-timing system in all our competitive categories. All you have to do is focus on your run! And as always, to add more value to your participation in our signature event, all participants will receive a Reebok runner's tee, a goodie bag worth over RM300, and a certificate upon completion of the run. Just visiting? Have fun playing games, trying out the latest health, fitness and food products, and be entertained with energetic performances at our FREE carnival! So what are you waiting for? Sign up now!

Registration begins 1 June 2010, check out hooHA!

Get in SHAPE at:

Cendana Hikathon 2010 Results

It was a fun outing again yesterday at the Cendana Hikathon. It was pouring heavily the day before so there were muddy patches all over. But that didn't deter us from giving our best in this unique trail running event. There were some parts which were quite challenging with obstacles like fallen tree and narrow paths to overcome. The slippery ground didn't help either with many casualties including myself. The path was slightly altered with more running trails as compared to flights of steps on the second part of the race. What I liked about this race is the undulating and unpredictable course. Overtaking saps a lot of energy and the breath of other competitors always keeps you on your toes.

Full results available at the Download Section. My BIB is #1131.

For photos, visit Boon's Gallery.
Thanks to Kazuo for the wonderful photos.

SCI Peace Run 2010

The annual SCI Peace Run is back again. Thanks to Meena for scanning the forms for us.

Date: 25th July 2010 (Sunday)
Time: 7.30am
Venue: Youth Park, Penang
Closing Date: 12th July 2010

Forms available at Download Section

KWYP Penang Hill Climb 2010

Date: 4th July 2010 (Sunday)
Time: 7:30am
Venue Youth Park, Penang
Entry Fee: RM4 (Student), RM6 (Adult)

Clearer form available at Download Section

Drive Through Dangers

The more people eat fast food, the poorer their insulin resistance and the lower their levels of HDL (good) cholesterol, according to a study in the Journal of Nutrition. But that's not the case with those who eat at other restaurants. Study author Kiyah J. Duffey, Ph.D., hypothesizes why.

1. Side Dishes
Restaurants usually offer a wider range of healthier side dishes, like soups or salads. In a fast-food restaurant, people may just opt for the french fries.

2. Added Ingredients
Fast food may have more fat, sugar, and sodium than other restaurant food does. And diners may be more likely to order sugary drinks with their meals at a take-out joint.

3. Fast Service
Fast food is, well, fast. When you eat quickly, the satiety signals your body sends out may register too late, so you consume more calories than you would if you'd eaten at a slower pace.

Source: www.mens-health.com.my

SP Setia Eco Fun Run 2010 (Penang)

Clashes with Komtar Tower Run. No worries about dehydration as 2 drinks stations available for the short 3.5km.

Date: 5th June 2010 (Saturday)
Starting time: 7.30 am
Venue: Setia Pearl Island Country Club, Pearl Island Country Club, No. 8 Persiaran Kelicap, 11900 Bayan Lepas, Penang
Entry Fee: RM15 for all Categories
Distance: 3.5km
Categories: 3.5KM Men Open, 3.5KM Women Open and 3.5KM Children Below 18
Closing Date: 26 May 2010 or first 1,000 entries

For registration and enquiries, call Mr Yeoh Chee Beng at 012-410 3255 or 04-641 1255.

Form & Route Map available at Download Section

Standard Chartered Marathon Singapore opens for Registration on 20 May

Calling all runners! Join us at Raffles Place Park this Thursday at 10am to get first hand information on the race and more.

Be among the first 80 registrants and receive a premium goodie bag worth over $500 which includes a Citizen Eco-Drive watch! The next 800 registrants to register at this Launch Roadshow will receive an exclusive goodie bag.

Register for a spot at Asia's premier race! For more details, log on to www.marathonsingapore.com

Public Talk for Runners

1. How much do you know about your own feet? What will go wrong if your feet are not right?
2. Is foot alignment related to foot or knee problem?
3. What can the doctor do to help you?
4. What types of shoes are good for your feet; reduce stress on your knee joint? How to pick a good shoe for Casual wear, sports wear for badminton, running, basket ball, aerobic dance, line dance…..
5.What is orthotic insole, and in what condition that you will need an orthotic insole?

Public Talk (1)
Date: 12th June 2010
Venue: B-suite Hotel
Time : 7.00pm – 10.30pm
Topic: Foot and ankle problem, and the relation to the foot wear.
Speaker 1: Dr Tan Boon Cheong, PJK
Consultant Orthopaedic & Trauma Surgeon.

Speaker 2: Mr Tye Lee Tze
Bsc Podiatrist (Queensland University of Technology)
Poadiatrist for 2003, 2004 Singapore Marathon, 2006 JP Morgan Chase Corporate
Challenge and the Real Run 2005 & 2006.  

Public Talk (2)
Date: 21st August 2010
Venue: B-suite Hotel
Time : 7.00pm – 10.30pm
Topic: knee and leg problem, and the relation to the foot wear.
Speaker 1: Dr Sim Chaw Shian
B.Sc, MBBS(UNSW, Australia), MS(Ortho) UKM
Fellowship in Spinal Surgery (NUH, Singapore)
Orthopaedic, Trauma & Spine Surgeon.

Speaker 2: Mr Tye Lee Tze
Bsc Podiatrist (Queensland University of Technology)
Poadiatrist for 2003, 2004 Singapore Marathon, 2006 JP Morgan Chase Corporate
Challenge and the Real Run 2005 & 2006.


Taiping Heritage Run 2010

Bold move by the organizers to limit this run to only Malaysians and SEA nations. This is to prevent the cash prizes from falling into the hands of a syndicate from some African countries, thus discouraging local participation in future events

Date: 25th July 2010 (Sunday)
Time: 6:00am
Venue: Padang Esplanade
Distance: 7km and 15km
Closing date: 18th July 2010 or first 3,000 participants

Forms available at Download section
For details, contact Jacky at 016-5558580, Koh (016-5139325), or Chuah (012-5037158.

Newton Pacemakers 6th Anniversary Run 2010

Date: 29 Aug 2010
Time: 7.30am Sharp
Start Point / End: Metropolitan Park, Kepong,Kuala Lumpur
Website: http://pm1.blogspot.com/
Enquiries: 016-2166277 Wong Kei Ming and 012-2795208 Ronnie See
Competive Category: 13.52km (3.38km per loop x 4) - RM132
Non-Competitive Fun Run: 10.14km (3.38km per loop x 3) - RM100 Medal: Finisher medal Trophy: Top 5 in competive category

Jog For Hope 2010

Date: 18th July 2010
Time: Registration starts at 6.00AM, flag off at 8.00 AM
Flag off: Entrance of Taylors College Sri Hartamas
End point: Taylor’s College Sri Hartamas
Distance covered: 6 km and 9km depending on the category selected
Website: http://jogforhope.wordpress.com/

Jog For Hope is a charity run organized by the Tree Huggers Club of Taylors College Sri Hartamas. It is a fund-raising event, and all the funds collected will be directed to charity bodies.

Jog For Hope 2010 aims to raise funds to build basic education facilities for the children in the village of Bario, and also, at the same time contribute to the causes of 1 Taylor’s Community Project: Development Program of Bario, Sarawak and Malaysia Paws Animal Welfare Society (PAWS).

Jog For Hope 2010 aims to raise more than RM50,000 and this goal can only be accomplish with the support of everyone! (:

Nike Training Run Penang

This is not a running competition but rather a training session to review Nike's products. According to the store manager, every participant is given some Nike products to don on while you run the total distance of 3km. I would assume that they want our feedback on the Nike+ products like the sensor and sportsband.

Registration is free at Gurney Plaza or Queensbay Mall Nike outlets.

Date: 15 May 2010 | Saturday | 10am-12pm and 3pm-5pm
Date: 16 May 2010 | Sunday | 10am~12pm
Venue: Gurney Plaza, Penang
Distance: 3km

Nike Performance Shop @ Gurney Plaza NEW WING is organizing a "Trail Running" event on the coming weekend, 15-16 May 2010. Please get yourself register at Nike Performance shop (Ground Floor, New Wing) Gurney Plaza.
Every participant shall walk away with a Nike goodies bag and RM50 cash voucher during the event day. Registration is absolute free! Hurry !! Limited to 300 headcounts only. First come first serve! Please call 04-2281678 for more information.

Finish Line Tips - Do's and Don'ts

Is the best sight of the world and a great relief when the finish line is within our sights. We often speed up even though there might be no one else around, just to feel justice to ourselves. Furthermore the cheering crowd and spectators gives us that little boost that we need to cross the line in style. But do we know what are the do's and don'ts? Here are some tips.

  • If you're wearing headphones (which isn't a good idea in races), take them off so you can hear the spectators' cheers. 
  • Thank and acknowledge the cheering spectators.
  • Make sure you look up at the camera as you cross the finish line. Don't look down at your watch to check your time!
  • Slow down, give your best smile and raise up your hands, don't block your BIB for the photographer's sake.
  • If you have a timing chip, make sure you step on the timing mat and return the chip to the organizers.
  • Once you've crossed the finish line, don't immediately stop. There may be runners coming in right behind you, so keep going until it's safe to come to a stop.
  • If you're experiencing a lot of pain, feel light-headed, or just not right, head immediately to the medical tent - it should be right next to the finish line.
  • Make sure you get something to eat and drink, but don't take more than your fair share. The back of the pack runners will appreciate it when there are still enough goodies for them at the end.

    Perlumbaan Merentas Desa Sempena Hari Buruh 2010

    What a date to choose for this run? Not only is Labour Day 1 month off but it clashes with the BIG event on that same day as well...Malakoff. On the other hand, it might be good news for those opting out of Malakoff and they could stand a better shot at this event.

    Date: 30 May 2010
    Time: 7am
    Venue: Padang Pasar Awam Taman Sri Rambai, Penang
    Distance: 9km
    Registration Fees: RM10
    Closing date: 26 May 2010

    Source: http://alharis.blogspot.com/

    SCKL 2010 Running Clinics

    Standard Chartered KL Marathon – Running Clinics
    - A interactive and fun platform for participants of the KL Marathon 2010
    - Provide basic information for runners to prepare for the Race
    - The Organiser is present to get in touch with the runners and listen to them
    - Running in a Group / build up ‘community feeling’
    - Sign up new Runners for the KL Marathon 2009
    - PR Stories / Media Integration

    Dates Venue Date Time
    Kuala Lumpur Taman Tasik (Lake Gardens) Saturday, 24 April 2010 8am – 10am
    Ipoh Padang Polo Sunday, 9 May 2010 8am – 10am
    Penang Padang Perbandaran Sunday, 16 May 2010 8am – 10am
    Johor Bahru Danga Bay Sunday, 23 May 2010 8am – 10am
    Kuala Lumpur Taman Titiwangsa Sunday, 6 June 2010 8am – 10am

    Running Clinics is for anyone planning to participate in the Standard Chartered KL Marathon. We include all levels of runners – and especially the first time runners. Every clinic will accommodate a maximum of 200 participants.


    Chi Running - the Revolutionary Approach to Effortless, Injury-Free Running

    While I was recovering from my knee injury last year, I did some research on the net and stumbled upon Chi Running. This book was wrote by Danny Dreyer who first created Chi Walking. It is an interesting concept by incorporating the movement and gracefulness of tai chin into running. It claims that you'll be able to run injury-free, effortless and well within your old age. I was looking for some way to get back to running in the quickest way possible and hopefully wouldn't get injured again. After thorough research on the subject and reading encouraging reviews, I decided to purchase it from MPH at RM65.90.

    I would recommend this to anyone be it beginners or elite runners. For beginners, it is easier for you to incorporate the techniques into your running as you are just starting out. So it is good for you to start with the right technique. For more seasoned runners, it might be a bit more difficult as you are so used to your own style of running. But gradual change is not impossible and you would be inclined to try it if it could improve your timing or make you less injury-prone.
    Personally I've applied some of the techniques to my running with good effects. I liked the way it teaches us to arch our body to center the gravity and achieve a greater balance. Also the way it teaches me to calculate and increase my strides to shift to a mid-foot strike instead of a heel-strike. These are all quite technical and would take months if not years to change. For one, you need to be patient and always keep reminding yourself to practise the new technique in order to make it a habit. After all practise makes perfect!

    Here's how the book roughly pans out:

    Quiz: Which Sport Burns the Most Calories? This is Easy...

    Yes, you guessed it?
    Running is the most productive sporting activity in terms of calories burned per hour. For a 73kg guy, running at 8mph (or 12.87kmph) for an hour can burn as much as 986 calories.

    This is equivalent to (source: http://cekodok.com):
    • 11 cans of 100 Plus isotonic drink
    • 3.5 servings of Mamak Mee Goreng
    • 3.5 bar of Mars
    • 3 Roti Canais or Mutton Murtabak
    • 3 bowls of Penang Curry Mee
    • 2.5 servings of Nasi Lemak
    • 2 KFC Hot & Spicy Chicken Breast
    • 2 Mcdonald's Big Mac
    • 1.6 servings of Cendol
    • 1.5 servings of Nasi Goreng
    So why are still hesitating? Get out of the couch and start running today!

    Activity (1-hour duration)Weight of person and calories burned
    160 pounds (73 kilograms)200 pounds (91 kilograms)240 pounds (109 kilograms)
    Aerobics, high impact 511 637 763
    Aerobics, low impact 365 455 545
    Aerobics, water 292 364 436
    Backpacking 511 637 763
    Basketball game 584 728 872
    Bicycling, < 10 mph, leisure 292 364 436
    Bowling 219 273 327
    Canoeing 256 319 382
    Dancing, ballroom 219 273 327
    Football, touch, flag, general 584 728 872
    Golfing, carrying clubs 329 410 491
    Hiking 438 546 654
    Ice skating 511 637 763
    Jogging, 5 mph 584 728 872
    Racquetball, casual, general 511 637 763
    Rollerblading 913 1,138 1,363
    Rope jumping 730 910 1,090
    Rowing, stationary 511 637 763
    Running, 8 mph 986 1,229 1,472
    Skiing, cross-country 511 637 763
    Skiing, downhill 365 455 545
    Skiing, water 438 546 654
    Softball or baseball 365 455 545
    Stair treadmill 657 819 981
    Swimming, laps 511 637 763
    Tae kwon do 730 910 1,090
    Tai chi 292 364 436
    Tennis, singles 584 728 872
    Volleyball 292 364 436
    Walking, 2 mph 183 228 273
    Walking, 3.5 mph 277 346 414
    Weightlifting, free weight, Nautilus or universal type 219 273 327

    Source: www.mayoclinic.com

    Larian Sarapan Pagi Shah Alam

    Date: 16th May 2010 (Sunday)
    Time: 7.30am
    Venue: Dewan Seraya, Jalan U13/4S, Setia Alam, Shah Alam, Selangor
    Distance: 4.5km
    Entry Fees: RM5
    Closing Date: 9th May 2010 (Sunday)

    Organizer: MPP & PeBT Zon 21-Shah Alam

    Website: http://www.mppzon21.com

    Registration Form

    8 Tips for Running Safely Outdoors

    Keep this in mind whenever you hit the roads for your training. Its best to find a park or a track designed for runners but that is not always the case for most of us.

    1. Turn down the volume
    If you're used to running with music, make sure that you minimize the volume so that you can still hear the ambient noise around you, like cars and conversations. You need to be mindful of your surroundings especially if you're negotiating a traffic-congestion or deserted area. Pumping the volume too loud for prolonged period of time may also caused permanent damage to your hearing.

    2. Hydrate adequately

    For your long-distance training, it is always advisable to bring along a water bottle especially if the weather is hot and humid. You may lose a lot of fluids and that may decrease your performance and affect your recovery time. Losing just two percent of your body weight in fluids can decrease your performance by 25 percent—a major slowdown. Opt for a sports drink during longer-distance runs or when your stomach is empty. On average, you’ll need to take four to six sips for every 10 to 15 minutes of exercise.

    You may also opt to do loops so that you may conveniently reach a water source to refill your empty bottles. Invest in a fuel belt or easy-grip water bottles specially design for runners to stay as comfortable as possible. Another tip would be to plan your routes to pass convenient stores like 7-Eleven or Happy Mart, but of course you need to bring some spare change.

    3. Fuel up sufficiently
    Determine your training distance and fuel up sufficiently. If you're planning to have a long distance run, ensure that you don't go with an empty stomach. Even though you don't feel hungry, take something light 1 or 2 hours ahead so that you won't be bothered by the time your reach the mid-way point.

    For me bread or instant noodles will work on my LD training. Its best not to take meat or anything that is too taxing to your digestive system or you may waste too much energy.

    4. Do stretching and warm ups
    Always remember not to skip the routine stretching and warm ups prior to your runs. You'll want to minimize injuries as much as possible. Many of us train after work so our muscles may not be ready after our sedentary type of work in the office.

    Finish off with a proper warm down to relax your muscles and recover fast for your next workout.

    5. Prepare for the terrain
    You know that you'll be training off-road, so be prepared and ready with your trail shoes. Even if its just a short distance, you'll want to be equipped with the RIGHT gear so that you don't fall trap to injured which could wreck your whole schedule. Of course, you can ditch your running shoes all together if you're heading for a run at the beach.

    6. Plan your route ahead of time
    Predetermine your route and distance! If you're planning to try a new route, map it out on the FREE web applications first. Applications like the DailyMile and Mapmyrun allows you to trace out the route on Google maps and determine the distance and elevation automatically.

    Avoid running in deserted areas at odd hours. Some areas are also littered with stray dogs so know your routes and avoid them if possible.

    7. Steer clear of traffic
    If you must run in an urban setting, run opposite the flow of traffic, and stay on side streets and sidewalks when you can. Avoid rush hour and highways at all cost. Often there are no proper tracks or sidewalks on roadsides so try to avoid these too. Assume that not all motorist give way to runners especially here in Penang. Your safety is the utmost priority.

    8. Run with a partner
    Try to avoid running alone, especially in the evening or early in the morning when daylight is scarce. If it’s not possible to always run with a buddy, at least let someone know where you are. Leave a note, or send a text message to a friend. Other tips: Carry identification, wear reflective apparel and/or a light, carry a mobile phone, and run a familiar route. Choose an area in which there’s a friend’s house on the way in case you need to stop for help.

    Larian Bendang Kedah 2010

    Date: 22nd May 2010 (Saturday)
    Time: 7.30am
    Venue: Stadium Darul Aman Alor Setar, Kedah
    Distance: 6km
    Entry Fees: RM10, RM7 or RM5
    Closing Date: 19th May 2010 (Wednesday) at 6.00pm
    * Only the first 2,200 entries will be given T-Shirt, so hurry!

    Website: http://www.ysb.org.my

     Source From: http://alharis.blogspot.com

    Useful App to Track Your Daily Mileage

    I found this application while browsing some runner's blog. Before this I was using mapmyrun application to track my training. I found DailyMile more user-friendly and it has better GUI as compared to mapmyrun. DailyMile is a social training log for runners, triathletes and cyclist to share their training log with friends and motivated each other. It can be easily setup to link with Twitter and Facebook applications so you could update your friends once you post your workout. It also has analytic feature that is able to present your workout in statistical chart form so you could easily analyze and track your performance. Try it for yourself and add me as your friend!

    Website: http://www.dailymile.com/

    Mizuno Wave Run 2010

    Date: October 17, 2010
    Venue: Universiti Putra Malaysia.
    Starting Time: 7.00am
    Distance: 11km, 5km (Fun Run)
    Click here for more info. 

    Source: www.myraceonline.com

    Siemens Run 2010

    Date: 18 July 2010 (Sunday)
    Time: 7.30am

    Venue: Dataran Merdeka, KL
    Distance: 10km, 6km or 3.5km
    Entry Fees: RM20, RM15 or RM5
    Closing Date: 5.00pm on 26th June 2010 (Saturday) or upon reaching 6,000 participants whichever comes first

    Organizer: Twenty First Century Sports
    Website: www.siemens.com.my/siemensrun2010
    Source: www.hoohasia.com

    10th Sutera Harbour 7K Sunset Charity Run 2010

    Date: 10 July 2010 (Saturday)
    Venue: Sutera Harbour Marina & Country Club
    Distance: 7km
    Entry Fee: RM25 (Adults), RM15 (Children/Student)

    More details...