KL International Marathon results

Me an Wong in Time Square after race where we trio took our bath there,Lim as the photographer.

The view of the starting point where we reached there around 3 am.

One of the uncle that i met during last year race,he was joining Full marathon.

30th March 2008,sunday morning had been a great outing for members of Kakithon,where there were 5 of us went to join the race.There were Md Ibrahim(Tuan Penasihat),Nazihah,Lim Kar Sing,
Wong Chin Chun,and Ong Wei Xiang.The full marathon start exactly at 4.30am,half-marathon at 6am,10km at 7am.I and Lim reach KL town there at around 2.30am where we were using bus express at 11pm.Thanks to Wong for taking the no.T-shirt,and chip for us.While T.Penasihat and Jiha were staying in their friends(Faraied)house.As usual,theres a lot of Kenyan that coming to get the cash prizes,some thais too,they mostly good at veteran group.For me,i personally satisfied with what i had achieved looking at the strong field there,anyway theres still more and
more that i need to learn to catch up with those front guy.Lets look back at our members performance.Below are their times and placing.

Md Ibrahim 98th 4hours 26mins 29secs (full marathon)
Lin Kar Sing 73rd 1hour 52mins 02secs (half-marathon)
Wong Chin Chun 76th 1 hour 53mins 29secs (half-marathon)
Nazihah 70th 2hours 36mins 54secs (half-marathon)
Ong Wei Xiang 18th 39mins 39secs (10km)
For more,can check at HERE
P/S: Photos will be uploaded soon.

Paid Survey(Join to earn money)

Set your own Pace

By looking at the running time table here,you can manage to adjust to your performance and pace.It help to better your timing,currently my running time is on the 9th and 10th rows,but i badly want to improve to the 8th row which is 10K for around 37mins.Anyway to improve it is no easy task but if you really have determination,you and i can make it to our target one day.Believe in yourself!

1. Mile Pace 1Km Pace 5KM 10KM 20kM ½ Marathon 20 Mile Marathon
2. 4:30 2:48 13:59 27:58 45:00 58:59 1:30:00 1:57:59
3. 4:45 2:57 14:45 29:31 47:30 1:02:16 1:35:00 2:04:32
4. 5:00 3:06 15:32 31:04 50:00 1:05:33 1:40:00 2:11:06
5. 5:15 3:16 16:19 32:37 52:30 1:08:49 1:45:00 2:17:39
6. 5:30 3:25 17:05 34:11 55:00 1:12:06 1:50:00 2:24:12
7. 5:45 3:34 17:52 35:44 57:30 1:15:23 1:55:00 2:30:46
8. 6:00 3:44 18:38 37:11 1:00:00 1:18:39 2:00:00 2:37:19
9. 6:15 3:53 19:25 38:50 1:02:30 1:21:56 2:05:00 2:43:52
10. 6:30 4:02 20:12 40:23 1:05:00 1:25:12 2:10:00 2:50:25
11. 6:45 4:12 20:58 41:57 1:07:30 1:28:29 2:15:00 2:56:59
12. 7:00 4:21 21:45 43:30 1:10:00 1:31:46 2:20:00 3:03:32
13. 7:15 4:30 22:31 45:02 1:12:30 1:35:02 2:25:00 3:10:05
14. 7:30 4:40 23:18 46:36 1:15:00 1:38:19 2:30:00 3:16:39
15. 7:45 4:49 24:05 48:09 1:17:30 1:41:36 2:35:00 3:23:12
16. 8:00 4:58 24:51 49:43 1:20:00 1:44:52 2:40:00 3:29:45
17. 8:15 5:08 25:38 51:16 1:22:30 1:48:09 2:45:00 3:36:18
18. 8:30 5:17 26:24 52:49 1:25:00 1:51:26 2:50:00 3:42:52
19. 8:45 5:26 27:11 54:22 1:27:30 1:54:42 2:55:00 3:49:25
20. 9:00 5:36 27:58 55:55 1:30:00 1:57:59 3:00:00 3:55:58
21. 9:15 5:45 28:44 57:28 1:32:30 2:01:15 3:05:00 4:02:30
22. 9:30 5:54 29:31 59:02 1:35:00 2:04:33 3:10:00 4:09:06
23. 9:45 6:03 30:18 1:00:36 1:37:30 2:07:49 3:15:00 4:15:38
24. 10:00 6:13 31:05 1:02:09 1:40:00 2:11:07 3:20:00 4:22:13
25. 11:00 6:50 34:10 1:08:21 1:50:00 2:24:12 3:25:00 4:48:25
26. 12:00 7:27 37:15 1:14:35 2:00:00 2:37:20 3:30:00 5:14:40

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Get set to your 5K to 10K run.

Currently i am a track and road runner.Going for 800m and 1500m on the track events,anyway after hearing advice from my coach,he mentioned that i am better to select the 1500m and 5000m events for the track competition,one of the reason is my size which can be classified as 'quite small'.The fact is 800m is my favourite event since my lower secondary school life.Anyway i will give 5000m track event a try and i have regularly run for 5K and 10K for the road running event.And now i am going to give out some advice for those who are going to start their 5 to 10K events.In Malaysia here,which is very hot weather,

1. -Before the event is recommended you have a little bit drink of plain water.
2. -If your are going to run at morning,so its better you have a small portion of breakfast before going to run,anyway i recommended you only eat a small piece of bread/toast of some biscuits,which mean keep yourself of eating something light!
3. -Select some short attire,but if the weather is really cold,you have to wear sweater,don't just blindly wear those short pant and run around,because it will really give you some 'indirect effect'.
4. -Stretch before you run!Take around 10mins to make yourself become warmer.
5. -Select your running route,you can vary it from days to days.Hill running can rally make you become stronger.Anyway to increase your performance is not something that you can do it in just couple of days!Be patience,and one day you may find that your performance is actually become better and better which you never discover about it.
6. -Choose a training partner if you can.This can really help you in term of challenging each others and also you won't be so boring during the race.
7. -Try to set the target of the timing that your are going to achieve,and just jolt down or remember the time that you achieved in that day so that you can better it next time.
8. -Try not to stop during the training,this is very crucial part of your program,if you easily give up before reaching the finishing,it's really give some bad impact to yourself whether mentally or physically.
9. -Finishing will use some mental power,hence to have a good finishing,you have to have a strong mentality,which mean during your training,you can have a go of final push out/speed when reaching the finishing,it is recommended you push out before around 300meter from the end.
10. -After finish cooling down by stretch yourself also.Remember don't just drink the water immediately after you reach the finishing.You can have it after around 5-10mins rest or cooling down.
11. -Try to calling back that during the training,which part is your weakest(either your starting slow,middle slow,finishing slow,or hard to breath?etc)from there we can gauge our performance and try to learn from the mistakes that we made.

P/S: All the above guide is through my own experience of running,all this is just a basic platform for you all to achieve a better running work out for distance running.

PAAA Annual Round Houses Relay 2008

Date: 13 April 2008 / 8am
Venue: Jalan Sepoy Lines, Penang
Organiser: Penang Amateur Athletic Association (PAAA)
Contact: 016-4628260 (Govind)
Category: 10 - 4 categories for men and women and 2 for schools (sukan teras)

A team relay of 8 or 6 (for women category), need to complete 2.4km loop each thru Jalan Macalister, Jalan Residens and Jalan Sepoy Lines. Each team required to register 10 runners and 8 for women (reserved 2 runners in each team).

Medal shall be awarded to all runners,while those teams finish in top 3 placing can get bigger medal,ha!and lucky draw entitlement to all finishers.

I had joined this event last year with BM Leopard team,but we only managed to finish 4th/5th(i cant really remember)most of the time,the MSN Penang,and Kedah sukma guy will conquer the race,while for veteran,the KL veteran team is very good.If your team members can manage to finish below 9 mins,then the chance of getting top 4 is very bright.My timing there was around 8.30secs,if i am not mistaken.In fact Alex has asked me to go back and join the team,but i cant because i will have my final exam at that time,hence have to miss it.I think Alex may angry with me too,ha!Thanks

 Infos from alharis

Kakithon's members conquer Larian Anti Dadah UTM 2008

Larian Anti Dadah UTM at 22March 2008,saturday morning.It starts at around 8.30am,Kakithon has 6members that join this race.The route consist of around UTM,which cross over Arked Meranti,KTF,Pusat Kesihatan,KDSE(Kolej Datinseri Endon),K13,KTR(Kolej Tun Razak),Arked Cengal and finally back to Pusat Ko-Kurukulum.The route distance is around 4km+-,although the race organiser mention was 5km.There's some up hill and down hill area also.After all,the top 1,2 placing in women category is Nurul Hidayah(Ida)and Nazihah(jiha),while NorHanani(nani)got 6th.
In men category,Ong weixiang(me)get 1st,Lee Soon Yong get 4th just lost to the 2nd and 3rd guy very slim.While our Advisor,Mr Md Ibrahim get 19th(he actually wore a long cargo pant and hiking shoes to run,ha!).

Participants get their t-shirt and race no.

Nani,ida,jiha,Mr Black,lee and i,back there is jiha's red car.

Jiha getting her 2nd prize,which consist of medal,hamper and certificate.

Women's champion is Ida,the different for she,me from others is our hampers are biggest,ha!

All the Kakithon's memebrs have their prizes,medal and hampers view,the medal actually is quite nice,so for those that didn't come,and get into top10,i think you guys/gals should try harder next time.

To conclude this time race,i think we have 90% achieve our target,which is to get to the top placing in mens and womens category,Lee should learn more from the race as to overcome those ' black horse'ha!Since we train frequently in campus,and we must learn from our mistake and produce better results in future races by races.

Members timing
Men category:

1)Ong Wei Xiang 15mins 40secs

4)Lee Soon Yong 17mins 50secs
19)Mr Black 19mins 30secs

Womens category:
1)Nurul Hidayah 18mins 22secs
2)Nazihah 18mins 52secs
6)NurHanani 20mins 00secs

Me and My friends

Here is what i has discovered of a website,and i decided to introduce a bit of my Civil Engineering course's mates.So far after half a year in UTM here,i feel its nice to be here.Staying inside here also no as dangerous of what other people talk about outside there.Go to Singapore just less than 1 hour,yet i still didn't have one(passport) ;-)

MASUM 2008 Shows

This is 2008 MASUM for UTM Athletics Team,hope u guys/gals like it.

Orange Run 2008

I have joined this event last year and managed to finished
in 12nd place if i am not mistaken,where i fought with Shahrom Abdullah all the way.I managed to get the petrol voucer and 4l lubricant which can cost around RM 100.
One thing that is special is this event offer everyone a free backpack after you have finished the race,and its a Santa Barbara backpack.the registration fee is also free.What i wonder is this year still have this free backpack or not,ha!Anyway i think this 9k event is a worth to go event,but you must make
sure that you choose to stay in a budget hotel which quite hard to get around The Curve there,last year i and Yeap(my Penang friend)managed to get a RM100budget hotel,and those stay outside Klang Valley have to get more infos in the Kelana Jaya area there,as you also need to get the T-shirt in Stadium there.Good luck.

For more infos and entry form just click HERE.thanks

Congratulate to Ida and Lim in Malaysia University Games (MASUM)

Congratulate to Ida and Lim in MASUM,both of them have done very well in their events which are 1500m and 10,000m.They had achieved good time in it,which were 3mins02secs(800m) and 45mins56secs.While i was not achieve any good time in my 800m and 1500m where i failed miserably.Anyway i hope that next year MASUM,we can achieve results which is better than this year.

This is the MSN track that we participated which is just beside of the national Bukit Jalil Stadium,its name as HPTC as some of the Asia track star are training here.

Coach,En Yusuf with Lim and i in the bus.

The UPM track that we trained before the race day,which was friday evening.

Ida finished 3rd in her maiden 1500m event and she has done a great job.

Ida and Lim showed their 3rd and 5th medal which they won in their 1500m and 10,000m events respectively.Well done you guys and gals!

Larian Anti Dadah UTM 2008

Organised by Kelab Pemadam UTM and Rakan Muda UTM.
Date: 22 March 2008 (saturday)
Time: 7am
Place:Padang Kawad ,UTM

Category are: -Men open :5KM
-Women open:5KM
-Secondary school children (boys and girls):5KM
Registration fees is RM5.00
First 500 registration will get free T-Shirts
Certificate will be provided.

For more infos can contact :Cham Wei Lun (016-7480863)
Farah bt Ramly(0129862770)
En.Mohd Zolkifly b Shaari(0197043071)

WEDNESDAY=GYM DAY

Proudly to announce, as in process to build colaboration between Kakithon Club & Panel of Sports Science UTM, have declared Wednesday as our gym workout day.

We can do our workout at Makmal Penyelidikan Kecergasan Sains Sukan

FREE FROM ANY CHARGE!

(normal : membership 1 year=RM100; walk in workout for non-members=RM2)

start at 5 pm until 7 pm..

bring along your small sports towel, passion & smile..

our mission there : to build our muscular strength & power

we will instructed by : En Mohd Ibrahim

bonus : air-conditioned atmosphere (didn't have to burn your skin under heat & sunshine), a lot of music (don't bring your Nano iPod anymore), we can chat at all time, smile & discussing

here some picture..

DON'T MISS THIS OPPORTUNITY OUT!!

Run: Biomechanics

THE PERFECT FORM
Running better, from head to toe.


Head :Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms: Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips: Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride: While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet:To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

My last Sukpen in 2007

I joined last year,2007 may Sukan Penang(Sukpen) represented my Seberang Perai Tengah District.The event was held in Batu Kawan Stadium(our very own state stadium)I ran for the 1500m and 800m.With the guidance of Sir Thambu(state coach)for about 1 and half month,where i was trained in Seberang Perai Tengah mini stadium,i managed to better my time in 1500m event.I managed to clocked 4mins35secs which is my personal best so far,i was so amazed at that time,becauce i have never achive any other time under 4mins45secs before.Infact my 1500m is my weakest part,ha!Most of the time i managed to clock around 4mins50secs.And i really have to thanks Sir Thambu for giving me so much of advices to adjust my performance.Anyway i did'nt win the top 3 prizes,as i only finished 4th,just 3secs behind my Sukma friend.In the 800m event i managed to finish in 3rd place,anyway the time of 2mins10secs i achieved was not a good time,before this i badly want to achieve a sub 2mins05 secs in 800m,look like its so hard.I know to achieve such time i really have to put more effort in it.And this time the MASUM,i dont hope to do a good time,because i only train on the tar road which may not really help,i didnt even go to the Johor Stadium to train!

I got my 3rd prize in 800m,1st is Sukma guy,Zulifli,2nd is Thina,the best 1500m in Penang so far,he can does a sub 4mins 10secs in 1500m.

Our very own state stadium(Stadium Batu Kawan),a nice stadium and can really make you achieve a good time there,believe me.

My first digi cam

At 8th March 2008,which was Malaysia general election day,i decided to go out and have a look at a digital camera which i want to buy so long ago,
a lot of my races had been missed where i won,but i didnt have any photoes of it,so hopefully with this stuff,can help me more as to give us some fond memory which had happened.

This is my Olympus FE270 with 7.1 mega pixels,3 x optical zoom,2.5 inch screen,with free gift of 1 G memory card,tripod,screen protector,although it's not an advance camera,but for a beginner like me,i think it's good and suitable enough already.

The place where i bought the DC,Plaza Angsana,Tampoi Johor.

Rules and terms that you need to know in running

To all our friends, theres some rules and terms that you all must know about,whether you are beginner or advance runner,just don't overlook it!
Rest: Rest means no running! None. Give your muscles and synapses some serious rest and relax so all systems are primed and get ready for the next workout. One,two days will be good enough,just to make sure you have enough rest! Rest days give you a mental break as well, so you'll come back feeling refreshed.

Easy Runs: Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still be burning 100 calories every km you run, no matter how slow you go.

Long Runs: Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for company. You'll have plenty of time to talk about anything that comes up.

Speedwork: Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency that translates into more km per gallon, and the psychological toughness racing demands. That said, you're not trying to kill yourself. Keep it fun.

So after looking at what above has described,i really hope that you all will at least know what exactly that these terms are really used for.Running is a learning process that can never end,the more you run,the more you gain!

Prepare for MASUM 2008.

To all our members,i cant really 100% confirm but,i think that 3 members inside our running group,Lim Kar Sing,me and Nurul Hidayah have been selected to join the MASUM(University Games)at 14-16th March 2008.I and Ida may join 800m and 1500m while Lim most probably join 5000m.This announcement still not official yet,anyway i hope those get selected will be prepared for the race which will be held in Bukit Jalil,so its a good opportunity for you guys/gals to gain experience and excel in it.For those didn't get selected by Unit Sukan,so try hard to train and make your own target in coming August SUKAM(College Games) and who knows you will be our future champion.Go for your best....

Volunteer for Eco games in Langkawai 2008

I would like to thanks Mr Black for providing me such a good information to us as this is kind of opportunity for those who entusiatic in becoming volunteer of a race,this can indirectly expose us to more of our life learning process that can help us to gain more experience out there!So for those who really interest in it,just don't hesitate to join,who knows you may find to get your life happiness there!Belows is the informations about it.

Eco Games Langkawi Volunteer

Just to distribute this info, then when you become a volunteer, you actually can experience how the race goes..

Eco-Games Championship Langkawi 2008 Race Volunteers

Greetings from the Eco-Games Adventure Race 2008 Committee!

The Eco-Games Championship Langkawi 2008 International race is just around the corner! With some of the best international teams lined up, this race is set to be one of the most demanding and glamorous race ever to be held in this region. Eco-Games Championship Langkawi 2008 will be covering some of the most magnificent yet challenging terrains in Langkawi and the areas surrounding it.

Max Quest Sdn Bhd as the race organizer would firstly like to extend invites to interested racers in the previous Kenyir and Desaru race as Race Volunteers at the Eco-Games Championship Langkawi 2008!

As a Race Volunteer, you will be involved in almost all aspects of the race, be it marshalling, logistics or general operational roles.

So, to qualify, you:

1) Need to be able to speak,write and read English fluently.
2) Must be 18 years and above.
3) Are outgoing, friendly & love being in the rough outdoors.
4) Are hardworking, patient and a team player.
5) Must be available from 11 - 16 May 2008.
6) Must be able to find your own transport to & from Langkawi.

In return, we provide for you:

1) Free accommodation, meals and transport during the race days (i.e. from 11 - 15 May 2008).
2) Great experience and fun on the job!
3) Meet new people and make new friends!

Come and witness first hand, some of the best racers in the world compete against each other at the Eco-Games Championship Langkawi 2008!

Volunteer places are limited, so act fast! Race over to info@maxquest-ar.com with details like your full name, and contact numbers. We will reply to you as soon as we can.

For more information, send it together with your details to info@maxquest-ar.com or call us at 60 3 4045 5332. For more information about the Eco-Games Championship Langkawi 2007, race over to www.maxquest-ar.com/ecogames
Thanks,

KL Towerthon 2008 Shows.

Here is what i have read on the newspaper where one of our member was capture,Ain.ha!enjoy..


This is our very own Towerthon video which i made it,just a bit of images that can let us remember what exactly that day was going on.Hope you guys and gals will love it.For those want to get more pictures can contact me or just email to our kakithon email.Thanks