Clark Hatch Charity Run 2010

Date: 8 August 2010 (Sunday)
Time: 7.00am - 12.00pm
Venue: Taman Tasik Titiwangsa
Distance: N/A
Goodies: Free limited edition T-Shirt & Goodie Bag worth RM200 (limit to first 500ppl)

Download form

Thanks pm1

1Malaysia Media Run 2010

Date: 1 Aug 2010 (Sunday)
Time: 8.00am
Venue: NPC Clubhouse
Distance: 5km

Download form

Thanks Haris

Olympic Day Run 2010

Date: 26 Sept 2010 (Sunday)
Time: 7.30am
Venue: Dataran Merdeka, KL
Distance: 7km
Download forms jpg | pdf

More details at www.mcdonalds.com.my

The 10 Best Food for Runners

Good resource from competitor.com. Too bad not all are cheap and readily available here in Malaysia. Enjoy reading...

Wild salmon

Wild salmon is an excellent source of omega-3 essential fatty acids, which are sorely deficient in the average American’s diet. Omega-3 fats boost heart health by creating more elastic blood vessels and improve nervous system functioning. These benefits go beyond general health to affect exercise performance. A study published in the European Journal of Applied Physiology showed that fish oil supplementation increased heart stroke volume (or the amount of blood the heart pumps with each contraction) and cardiac output (or the total amount of blood pumped by the heart) during low- to moderate-intensity exercise.

You can get the same benefits as fish oil supplementation by eating wild salmon or other omega-3-rich seafood two to three times per week.


Cherries are the most antioxidant-rich fruit on earth. They contain particularly large concentrations of a type of antioxidants called anthocyanins. Antioxidants provide a host of health benefits ranging from maintaining healthy blood vessels to prevention of cancerous tumor growth. They’re also good for athletic performance. In one study, the addition of cherry juice to the diet of competitive rowers significantly reduced the amount of strength loss and muscle soreness they experienced after a strength test designed to cause muscle damage compared to a group of fellow rowers who received a placebo instead.


Kale is a member of the cabbage family. It contains high levels of vitamins A, B6, C and K, as well as iron and calcium, and is one of the most antioxidant-rich vegetables. NutritionData.com gives kale a maximum five-star rating in the category of optimum health. Kale also has strong anti-inflammatory properties. Low-grade inflammation resulting from exercise-induced muscle damage is a daily nuisance for many runners and can become a chronic issue in some cases. Maintaining a diet that’s high in anti-inflammatory foods reduces the risk of this problem.

Skim Milk

With its balance of fast-acting carbohydrates and proteins, skim milk is the ideal post-exercise muscle recovery “food” for runners. Research has shown that muscle glycogen stores are replenished and muscle tissues are repaired fastest when carbs and proteins are consumed together after the completion of a workout. A study by researchers at Indiana University found that chocolate-flavor skim milk outperformed a popular recovery supplement when consumed after exercise.


Bananas are among the best pre-workout and pre-race foods for runners. Bananas are almost all carbohydrate. A large banana contains more than 30 grams of carbohydrate, just 1 gram of protein, and no fat whatsoever. Bananas are also extremely high in potassium (400 mg), which is lost in sweat during exercise. Their softness and light taste make them easy to consume even with pre-race nerves, and their natural “wrapper” makes them handy for eating on the road.


Soy is a bona fide superfood. First, it’s incredibly versatile. You can enjoy it as edamame (steamed young soybeans), tofu, soymilk, and as the protein source in everything from soy burgers to some varieties of frozen burritos and energy bars. On top of that, soy provides a number of proven health benefits. Soy is clinically proven to lower cholesterol, reduce negative symptoms of menopause, and help prevent osteoporosis. It is also an excellent source of a type of antioxidants called phytoestrogens. On top of all that, soy is a great source of post-exercise protein to promote muscle recovery. Researchers at the Ohio State University recently published a study showing that soy protein is as effective as whey protein in promoting muscle growth in response to training.

Old-fashioned oatmeal

Sports nutritionists recommend that runners get approximately 60 percent of their daily calories from carbohydrate to maximize workout performance. The average runner gets less than 50 percent of his or her calories from carbs. Starting your day with a high-carb breakfast is a great way to boost your overall carbohydrate intake. Old-fashioned oatmeal provides a whopping 27 grams of carbohydrate per ½-cup serving. What’s more, old-fashioned oatmeal is a high-fiber, low-glycemic index food, so the energy it provides is long-lasting. A Penn State study found that men were able to exercise significantly longer after a breakfast of old-fashioned oatmeal than after a high glycemic index breakfast of puffed rice.

Green Tea

Green tea is on its way toward becoming the beverage of choice among runners, and with good reason. Green tea contains a high concentration of a class of antioxidants called catechins. A couple of Japanese studies showed that green tea extract supplementation increased endurance in mice. It appears that it worked by increasing the muscles’ capacity for fat burning during exercise by reducing the activity of free radicals that inhibit fat metabolism.

As yet, there have been no human studies showing an ergogenic effect of green tea extract supplementation. However, in a recent human study from the University of Birmingham, England, acute supplementation with green tea extract increased fat burning during moderate-intensity exercise by 17 percent. These results suggest a strong possibility that green tea extract could delay fatigue during prolonged moderate-intensity efforts.

Other studies have shown that green tea reduces free radical damage to muscle tissue during exercise. And the caffeine in green tea is also beneficial for runners. (Green tea has 25-30 mg caffeine per 8-oz serving, compared to 120-170 mg in coffee.) Caffeine has been shown to boost performance in races of every distance by stimulating the nervous system and reducing perceived exertion.


All of a sudden tomatoes are best known as the vegetable (technically a fruit) that contains the antioxidant lycopene. While lycopene certainly is a beneficial nutrient, whose consumption is associated with reduced risk of macular degeneration and certain types of cancer, it is only one of countless healthy phytonutrients contained in tomatoes. Tomatoes are also a great source of many vitamins and minerals that are helpful to runners, including vitamin B6. A recent study found that laboratory animals fed a vitamin B6-deficient diet were not able to store as much muscle glycogen. Another great thing about tomatoes is that they add a lot of flavor to a wide variety of dishes and meals without adding many calories (there are just 27 calories in a cup of cherry tomatoes). Thus, tomatoes contribute to a diet that is both lean and satisfying and keeps you at your optimal race weight without feeling deprived.

Whole-Wheat Pasta

Pasta is one of the most carbohydrate-dense foods, making it a great food to eat before big workouts and races, when you want to maximize muscle glycogen stores, and after big workouts, when you want to replenish those stores. But whole-wheat pasta is a better choice than pasta made with refined wheat flour. One cup of cooked whole-wheat spaghetti provides six grams of fiber, which promotes satiety and digestive health. Whole-wheat past is also a longer-lasting energy source than regular pasta.

Tanjung Run 2010

The Penang Tanjung Run will be held on 3rd Oct 2010. Stay tuned for the entry forms which will be out by end of this month.

Download Form for Merdeka Run 2010

Thanks to Mr Haris, the Merdeka Run forms are out. Download now following the link here.

Merdeka Run 2010

Registration for the Merdeka Run 2010 is now open. Registration can be done at the PEJABAT KELAB SUKAN DAN REKREASI MELAYU P.PINANG, Jalan Perak. For further details, please contact Ms Roslina  at 013-2386188/016-5515004 OR 04-2271217 Club office. 

DATE: 8 August 2010
TIME: 7.30am
PLACE: In front of CITY HALL (Esplanade)


Our club wishes to thank you for your participation in running MERDEKA 2009.Hope you will continue to participate in running MERDEKA 2010.Thank you once again.

Tired of Getting Sweat on Your Face?

Have you ever experience the stinging sensation of getting sweat in your eyes? Brushing it off your forehead will temporarily alleviate it, but sweat will keep dripping down your face, unless you stop your running. Normal cotton headbands don't help much as they can only absorbed as much as they can hold. Caps and visors are worse, wearing them will only add heat as the moisture from our sweat can't be evaporated. Thank god that somebody finally invented something that is reasonably priced and effective.

Tired of getting sweat on your face?

Halo Headbands are technically designed to keep sweat and sunscreen out of your eyes and off your glasses while training, working out, racing, or just working hard. Every Halo Headband includes our soft and comfortable Sweat Block Technology. This exclusive water-tight seal redirects sweat away from your face. (US Patent 6,567,991)

Halo Headband - How it all began

We simply got tired of sweat getting in our eyes! Here's how it started...

My partner and I have been competitive athletes our entire lives.  We have participated in numerous sports and activities including cross country mountain bike racing, adventure racing, Xterra events, 24 Hours of Adrenalin races, lacrosse, tennis, racquetball, and even running across the Grand Canyon and back.

During all these years of training and competing in the hot Southern California sun, we experienced one common problem....stinging, burning eyes from salty sweat constantly dripping in them.  After asking other competitors if they had the same problem, most of them responded, "Yes".  They all seem to have a story whether it was a crash, near miss, or just annoyed due to the sweat in their eyes and on their glasses.

We tried every headband out there, only to find they only worked temporarily.  Once an ordinary headband became saturated, it would drip sweat into our eyes impairing our vision.  That is no fun when you're racing a mountain bike at 25 mph on rough terrain.

That's when we decided to develop our own headband, one that actually worked.  We wanted to make the best performing headband in the world.

After two long years of hard work testing ideas and various prototypes, we came up with a solution. It is a water-tight seal on the inside of the headband we dubbed Sweat Block Technology.  The seal actually channels sweat to the sides, out of your face, even if it becomes saturated.  It worked so well we were amazed.  We had everyone we know from amateur to professional athletes try it out. The response was great. They loved it as much as we did.  It was so good that we decided to patent the technology.  The Halo Headband was born and is now the best headband on the market today.

Ten years later, we have grown into a high quality USA manufacturer with a complete line of products all designed to keep sweat out of your eyes.  Halo Headbands are sold throughout the US, Canada, Australia, as well as many other countries. We hope you enjoy your Halo as much as we do.

Wear it and see!

Halo I Tie Version

Halo II Pullover

Frequently Asked Questions

Will the Halo Headband fit any head size?
     Yes, all Halo products are a one size fits all. The fit needs to be snug enough for the Sweat Block
     to form a seal against your forehead.

Is the headband comfortable?
     The headband is very comfortable and many people tell us they forget they have it on.

How does the Sweat Block work?
     The Sweat Block seal works like a small rain gutter on your forehead.  The strip forms a water-tight
     against your skin which causes the sweat to channel to the sides away from the eyes and face.

How long does it take before the headband becomes saturated?
     Because the advanced properties of the Dryline fabric evaporates moisture so
     quickly, it will vary on the time it takes to become saturated based on the humidity
     level and sweat rate of the individual.

Will the sweat drip into my ears/headphones?

     No, we have many customers who use Halo Headbands to protect their headphones
     from moisture.

Are the Halo Headbands for men and women?
     Yes, men and women equally enjoy the benefits of keeping sunscreen and sweat out
     of their eyes.

Does the yellow Sweat Block strip ever cause a rash?

     We have sold thousands of Halo's and have never had a complaint of any kind of
     irritation or rash.

How do I wash Halo products?
     Machine wash on gentle or hand-wash and hang to dry.
     (Do not place them in the dryer)


[WTS] Fuel Belt & Ultimate Direction's Hydration Belt

Dear Readers / Runners,

I'm very proud to bring you my very own e-store, selling various running products and accessories. I'm partnering with a company who is very experienced and has the sole distributing rights of these famous brand names. Rest assured that all the goods sold here are 100% genuine. I have enjoyed the benefits of using some of these products and would like to share with you my experiences.Stay tuned for more related posts.

In the meantime, you may visit my e-store http://shaunyap.lelong.com.my

Genting Trailblazer 2010


Just like last year, there will be one route; the challenging 14km track. This will raise the bar on the run's competitiveness, as all participants in all categories will be running the same path, facing the same obstacles and wading through the same grueling mud challenge, each in pursuit of one goal and a shared glory with their partner. Do you have the will to win, the desire to succeed, the urge to reach your full potential? There’s only one way to find out.

One route

Adventure category

Two persons per team (men/women/mixed/*veteran)

*combined age of 90 years and above of any gender

Date: 30th October 2010 (Saturday)
Time: 7:00am
Venue: Awana Genting Highlands Football Field, Pahang
Organizer: Genting Malaysia Berhad

For inquiry, email to
trailblazer@genting.com. For More info, please visit official website. You can download registration form here