Holidays activities

As you all can sense that i am not really active at the moment either for my running or the site;theres some reasons for this.Since back from my survey camp in Kuala Linggi,Melaka at 13rd May,my condition was really low,as i had no time for training in the camp there,therefore i was inactive since that moment until last week.'Inactive doesn't mean not training/running at all'.I just in a state of recovery where i hope to recover back to my normal condition.Last week i started my intensive training,i cant really say intensive,but slightly.After i train for 5,6 days till today i can really feel back my former condition,if not with the condition during my 'inactive' period i go for racing sure will lost,ha!Now i slowly build back my performance,and i am satisfied with it.Remember always apply the term of 'Susah dulu senang/manis kemudian' whereby you must really take care of your diet,only then you can achieve good results in your racing.I will go for my end of june/july competition.Hopefully can get to the peak condition there,ha!Thanks

3rd Ekiden Run/Larian Hari Olimpik 2008

Both the run i never join,Larian Olimpik will be held at 29th June at Dataran Merdeka,while Ekiden Run at 10th August at Putrajaya.Last time i did want to join the Olimpik Run in Penang,anyway i miss it,still i got the cap which distributed by the organiser,very nice,ha!
For more infos can click HERE for the Larian Olimpik
HERE for Ekiden Run.Thanks
courtesy of http://runnaz.blogspot.com

A 1500m event in France

I got it from youtube,hope that you all can enjoy about it,wonder how fast that world runners can achieve the sub 3:35 feat in 1500m?Just see how is it...So far our Malaysia Record is still only 3:45 which achieved by M.Vadivellan.

Food that good for Athletes

There're some foods that may help to a runner,below are the listed foods that i happened to get from the runners world.I myself has consumed all of these
foods regularly,except the salmon and frozen mixed berries,and dark chocolate.

Add to your cart: Almonds
Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E,
an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per
week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease. And the form of vitamin E
found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.I have consumed the nut weekly,
almond considered expensive among the nut has it very nice smell,why not just take a try!

Add to your cart: Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the
protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and
you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones.Yeah!Egg is a must for all the athletes,especialy
for runner,when i was in my university's hostel i consumed it almost everyday,except the race day,ha!Why?Because i think that i may get the zero come back!
Ha!

Add to your cart: Sweet potatoes
This Thanksgiving Day standard should be on the plates of runners year-round. Just a single 100-calorie sweet potato supplies over 250 percent of the DV
for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two
trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these
minerals are crucial for healthy muscle function.Its true that we really need a lot of carbohydrate,and this one does provide us the best source of carbo.
Almost all the time i eat it in my uni's.

Add to your cart: Whole-Grain Cereal with Protein/and bread
Runners need at least three to six one-ounce servings of whole grains per day, and eating 100 percent whole-grain bread (as opposed to just whole-grain
bread, which may contain some refined grains and flours) is an easy way to meet this requirement since one slice equals one serving. Whole-grain bread may
also help weight-conscious runners. One study showed that women who eat whole-grain bread weigh less than those who eat refined white bread and other grains. Whole-grain eaters also have a 38 percent lower risk of suffering from metabolic syndrome, which is characterized by belly fat, low levels of the good cholesterol, and high blood sugar levels. All this raises the risk for heart disease and cancer.
I should say that eat the whole-grain bread is one of the best food for our breakfast,anyway during my uni's life i just eat white bread which not the
best choice,to all my fiends out there,i really suggest you all have a try of whole-grain/whole meal bread that really helps a lot!

Add to your cart: Oranges/fruits
Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the
DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two
weeks prior to challenging arm exercises helped alleviate muscle soreness.Not just orange i suggest you all have to eat wide range of fruits!This will
help in term of your skin,digestive system,immunity system.

Add to your cart: Mixed Salad Greens
Rather than selecting one type of lettuce for your salad, choose mixed greens.Vege have play a great role in our food,dont just think of meat,as vege.provide
a lot of goodness!I myslef also really like the vege salad.Go to the Pizza Hut and eat more of these foods,ha!

Add to you cart: Salmon
Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving),
salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body's inflammation response, a bodily function that when
disturbed appears to be linked to many diseases including asthma.One of the fishes that Malaysian seldom get to buy it!Its likely we see it in Japanese foods
outlet.

Add to your cart: Chicken
Runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. And just one four-ounce
serving of chicken can supply about half a runner's daily protein needs. Along with protein, chicken contains selenium, a trace element that helps protect
muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run. New studies
also suggest that people who get ample niacin in their diet have a 70 percent lower risk of developing Alzheimer's disease.I think that i no need to introduce
this popular foods among Malaysian.Go for it.


Add to your cart: Frozen Mixed Berries
The colorful compounds that make blueberries blue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins--a powerful group
of antioxidants that may help stave off Alzheimer's disease and some cancers. Anthocyanins may also assist with postrun recovery and muscle repair.I hardly
get these berries,hence i choose to go for supplement of vitamin,currently consuming Amways Double X,which is one of best multivitamins/mineral resources
out there,i myself recommend you all have a try of it.

Add to your cart: Dark Chocolate
As a runner you deserve at least one indulgence--especially one you can feel so good about. Chocolate contains potent antioxidants called flavonols that
can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL
cholesterol after just two weeks of eating chocolate daily.Eat more you will look younger and happy,this is what i think about chocolate..Yummy...

Add to your cart: Low-fat Yogurt
Besides being a good source of protein and calcium (one cup provides 13 grams of protein and 40 percent of the DV for calcium), low-fat yogurt with live
cultures provides the healthy bacteria your digestive tract needs to function optimally. This good bacteria may also have anti-inflammatory powers that
can offer some relief to arthritis suffers. Just look for the live-culture symbol on the yogurt carton.Anlenes brand yougurt is one of product i used to
eat,very nice.Those who want to have healthy and smooth skin,eat this one,ha!

I hope that this aricle will really give more awareness among our friends,also to provide goodness to you all.Thanks

Fishing village fun in Perak

Monday,19th May 08,is Wesak day,i dont have to work,hence i choosed to go to the Fishing village in Kuala Gula,Perak.This place produce a lot of sea product
,such as belacan,dried shrimp,ikan masin,kerang darah,balitong,sorry because i dont know how to inteprete some of the term in English.I and my friends had
compete among ourself as to see who fish up the most fish,in the end i won,anyway the real winner who got the 'high quality'fish is my friends,Meng.Feng is
my best friends since secondary and now he is in USM same course with me,this village is is hometown,i have sice regard the village as my second home or
a place for me to rest,relax and fishing activities,ha!Anyone that interest to go to the Kuala Gula,may just tell me,you can see a lot of sea product
process eat fresh seafood with cheap price there.!One of the food balitong,i like it so much,u need to suck it out!Just try it out whenever you have chance
in the seafood restaurant,i have to tell you its not cheap!Till here,thanks

The view of fishing boat,fish 'pond' which on the sea.

I got a Ikan Longkang which nice to be made as Ikan masin,not a quality fish,ha,but this one quite big.

The balitong that you have to suck to eat it!

The kerang darah which will be delivered to town,we use to it fish(free coz it feng's uncle owned)

The quality fish!Kerapu!This fish we like it so much yet is not easy to be fish up!you need to be patience.This one can cost around RM10 of market selling price.

Malakoff University Duathlon Series 2008

This year, MALAKOFF CORPORATION BERHAD presents the MALAKOFF UNIVERSITY DUATHLON SERIES 2008 fueled by POWERBAR (MUDS).

MUDS will be ALL ABOUT DU-ATHLON and the duathletes - going back to the basics of focusing on encouraging multi-sports in and among the
universities and nurturing young talent.

The 3-part series will take place over a span of a month in 3 local universities, pitting students and universities for placing medals and
the top / best university trophies respectively.

University Kebangsaan
Malaysia (UKM) - Bangi(19 July : 3km run - 14.5km bike - 3km run )
University Malaya (UM) - Petaling Jaya (26 July : 3.5km run - 14km bike - 3.5km run)
University Pertahanan Nasional Malayaia (UPNM), Sg. Besi (2 August : 4km run - 19.5km bike - 4km run)

ENTRY FEES
UNIVERSITY category (Men's & Women's) _RM20
OPEN category (Men's & Women's) _______RM40

RACE PACKAGE
All participants will be given race numbers, a bike number and an event t-shirt. All FINISHERS who complete the race within the stipulated time will go home with a finisher certificate.

PRIZES
:: UNIVERSITY STUDENTS ::
1st to 5th Place for each category wil receive a placing medal.
The top university Duathlete who completed in all three races with the best results will receive a Powerbar University Duathlete 2008 trophy.

:: UNIVERSITY ::
The University with the highest number of participants over the 3 races will receive the TOP UNIVERSITY trophy, while the University with the best results over the 3 races will receive the BEST UNIVERSITY trophy.

This is one of University category events,its been really a good exposure for us to compete among each other in the uni. level,anyway i must say that for those
who really keen to join,you must be prepare for you financial,first of all you must have a racing road bike,second is your travel expense,as for us from
Johor it will be a little difficult,anyway money has said it all.
For more infos can visit to HERE
Thanks Jiha for providing me such a good infos.

My survey camp 2008

5th untill 13rd May i went to my civil engineering survey camp in Kuala Linggi,Melaka.This is a compulsory program for us to attend.The place that we stay just beside the beach and we were staying in KM Chalet.The kakithoners that attended this camp also included Lee and Tea.Through out the whole camp,we learn and refresh of what we had learn from our previous study.The activities that we went through were Instrument checking,Levelling,Traverse,Detailing,Treadure hunt,Setting out,and setting up instrument(total station).Before this i had let you all to see what exactly the total station is.This expensive instrument has many functionsthat we can use to road design and more.For example the angle,horizontal distance,coordinate are the main function that it used for,Of couorse there is still alot of function that i didnt mention.For you guys/gals informations this instrument cost us the price of a MyVi vehicle!Through this camp i learn to how to deal with the real world outside there.Our lectirers were really helpfull and strict too.They train us to be more critical learn to cope well under any situation.Why i say so?Because through the 8 days in the camp,we all were under the HOT SUN EVERYDAY!Not even the mid day afternoon of 1,2pm we still need to continue our jobbeside the road!Hence its no surprise that you see all our friends attended the camp become balck guy,ha!We all also need to sing the National Anthem,UTM song every morning loudly,most of us can only finishall our work as early as 12 am!We also had the chance of presenting in front of audience.Given that the camp just beside the beach,i took the opportunity by run on the beach there.Its been nice to be there.This camp i grade it as 'TOUGH' anyway after finished it,we all really miss it a lot!

Goat that pass through the the sunset,this place is where we worked out our project.Started from 8.30am till 6.30pm
See Chan chasing with the goats..... He said that he will slay them to eat....believe it?
With Chan,we heart that the villager told us that this beach area also haa turtle coming up!

Aview of horse when we were doing our work at around 4pm.So hotttttt.....
Kakithoners:Me,Lee,Tea on the beach side
Lee looking through the total station,his'fiance'beside him...ha!ha!
With En.Che Ros,we are setting out the model of Chalet.
Setting up the total station can be really troublesome,if you didnt learn it well!You need to make sure that its is really level on the ground surface!

My lecturer,DR Mush is checking on the automatic Level which using barcode to check the reduced level on the ground
A robotic Total Station that will follow any where when you bring ur prism,before this i has told you all that the manual total station is cost around the price of a MyVi ,now how musch this one?Its made of Switzerland.
All my friends/classmates
With my most respected lecturer,Encik Radzuan,he is really strict,but i learn a lot from him,Thanks Sir!
My groups 17 members,Diana,Asiah,Muiz,and Fuazi

Busy first week of May

I will not be around from 5th till 13rd May,where i will join Survey camp in Melaka.After that i will be back to my Penang home town for my 1 and half month holidays.This is compulsory course that every civil engineering student need to attend.We will be exposed to those realy world of construction(quite small i think for us).We will get to learn more about the hands on project.Our senior Lim Kar Sing must be very familiar with all this,hence if any of you really interest in it,may ask him,i am just a first year junior,he has more experience in this field.Ha!Till here hope you all enjoy your day life.Remember HEALTH is WEALTH! Below is something about our survey work.

One of my friends,Tat Hong is checking out the Total Station,as they are going to use it for leveling,traversing,and detailing.Can any of you guys/gals guess how much of this machine is?Its imported from Japan.

Run events in June and July Update

Just wanna tell you guys/gals apart from the early post that i published,there are still 3-4 races that i didnt publish.They are Ipoh Starwalk,Melaka Historic International Run,Siemen Run,and Ipoh International Run.Of these 4 races,2 are in Ipoh,most probably we will have Chan join the race there as warming up for our coming SUKAM(College game).Let have some details of these runs.P/S :some races dont have the final infos yet,hence just be patience,we will get it soon.

Ipoh Starwalk
Date: 15th June 2008
Place: Stadium Indera Mulia
Registration fees :Rm12 (competition category)/RM8(Non competition)
Closing date: 16th May 2008
Form: HERE
The fact is i really want to join this race,but looking at the time which i may be having part time work,hence its been really hard for me to go.I wonder that the challenge in Ipoh is as tough as in Penang where i finished 5th last year.Sometime also need a bit of luck also ;-)


Melaka Historic Run
Date :29th June 2008
Place :Taman Bandaraya,Bkt Serendit(around Stadium,if i not mistaken)
Contact No:06-231 6411
More Infos :HERE

Siemen Run and Ipoh Internationa Run
Date: 6th July 2008
Place : Dataran Merdeka and Dataran Ipoh
Infos : Will be updated soon

Langkawi Beach Run
Date :12nd July 2008(Saturday)
Place : Pantai Tengah,Pulau Langkawi
Category:Sperated to International and Local consist of 21Km
Prizes :1-15th for local
More Infos : HERE
Of these races,i will only consider to join Melaka and Siemen Run,other than that i wont really join Because of budget,places,incompatible of time.Anyway the decision is still not final yet,i hope any of the Kakithoners that stay near the races place will join the race,dont waste the good opportunity of getting those valuable experience!Thanks

Larian Bandar Diraja Klang 2008

The event will be held at 29th June 2008,the time will be around the start of new semester for unversity student.I myself personally travelled there only once.I think Lim Kar Sing will be familiar with that place,may be he can help us,ha!This event consist of 10km for men and women open while the rest is 7km,5km.The mens and womens open events are open to the international,hence i think it will not  be a suitable place for us(uni students)to challenge with those African black guy.Anyway for the veteran category,they are open to local only,i myself really hope to join the veteran group,haha!Theres also category for coporate,i wonder that our university can be considered inside or not?Anyone that can confirm with me?Thanks.The corporate need 5members as to run 5km each.The race detail is as below:

Date :29th June 2008
Place: Padang Sultan Sulaiman
Closing date: 23rd June 2008
Registration fees for both mens and womens open :RM 10 (considered cheap)
Distance : 10km,7km,5km
Contact no.:03-33716044
Entry form click HERE