prologue to the ridiculously looooooong holiday: Klang Run 4 It

Yep, it looks like the 4 months of my hedonistic life style will finally be coming to a full stop. Despite a nagging foot injury, I was looking forward to this race due to the lack of running events during the fasting month... as Mr. Black used to say: training and racing must be balanced to keep improving and to enjoy your sport (or something like that lah). Well... all work and no play makes Jack a dull boy; so.... all training and no racing makes running no joy?

Anyway, Wong decided to give this race a pass due to the fees and Mr. Moey went to Solomon X-trail in search of greener (and muddier?) pastures. Hence it was just me, Ong and Sylvia running this race. Ong led for the first k and maintained front pack throughout most of the race (nice one!) to finish fourth. Sylvia took a wrong turn and finished a few secs behind no.3... haha... too bad! As for me, I was dropped from the pack after about 3km and could only finish at 7th... haiz... during the run, the 3 top indian runners were even able to have a conversation when i was already panting like crazy!

Back in utm now, looking forward to the new semester, hope u all feel the same way too... The most unflattering finishing pics only here at kakithon.blogspot.com. heh...

Too plain?

Still thinking of a new poster for the upcoming semester... Actually this one is ciplak of a book cover 'fuel'....

Will post a few more that are more colorful after this...

Any comments?

P.s: Ting i saw your comment about providing a name below every post, but i still think it's good to keep the reader guessing... haha...

Becoming a better runner

Since i got some time to type in my office apart from my site work,then i just type down some of the tips which i saw in runningtimes.

its actually a very good reference for all of us,and i hope you all will take note of it.This is tips to becoming a better runner by

Shannon Rowbury an elite US runner.Among the tips are:

1)Focus:in this point she mention whenever,wherever anything change in ur surrounding or ur schedule list,u have to really focus of what

u wan to achieve.dont easily lost ur focus.For an example in our uni case.When theres sem break,all of us will back to hometown and this

is where focus is something that we need to always remind ourself.Thing can change easily if we not hold on our mission/target that want to

achieve.And now i'm sure almost all of you have lost your shape and the condition during in uni.

2)More sleep:Shannon is taking 9hours of sleep.u need to sleep well in everytime,though you may change to new surrounding or getting some

stressful thing.All this need to be arranged properly.As myself also stress alot in having nice sleep.

3)Extra exercises:She mention that by doing more plyometric exercises,circuits and gym work can improve general strength as it can make her train

harder and longer.General strength exercises like push up,planks and squats can be done daily.Abdominal exercises 6times a week for 5-10mins.

Weights 1-3 times/week

4)Less racing=more training:She mentions that more focused training can make her achieve a much higher and longer lasting level of fitness.Sometime

we tend to go racing all the times which actually will not really give any good sign to our own body.One of the example can be seen is Jean Pierre

an experience French runner in our country who not join the race everyweek though if he joins sure getting 1st placing with the speed he poses.

5)Altitude training:She said going to places like SAN Luis Potosi,Mexico,Font Romeu.I think this will be abit difficult for those stay in uni,but

what can i say is first u nid to improve your hill training skill and speed that only choose to go up such place training.So make sure everyweek

u slot in hill training.

6)Regular treatment:Taking ice bath regularly(10mins after hard training session)stretch regularly with the stick,a rope,tenning ball or trigger point

roller.This i would like to say is something prevention treatment for our body being exhaust.

Hope that what mention here can spur u guys further either physically or mentally.

Penang Chinese Cross country 2011

A run that i never join which i hope to join it for many year ever since the first year i came to UTM.This year i happen to join it since started my first job.Then call upon Wong who agree to join as well.We travel all the way from KL to PG ,when we reach Pg already midnite.Mum cooked some homemade Keoy Teow Th'ng..then sleep at 2.30+

wake up at 5.00am + then we direct went to Chung Ling High Sch in Pg Island.Taken bib and Shirt from my Bm Leopard frens.Really thanks them alot for registering for me,espcially Capt,Alex Ong.Then intro Wong some of the detail about the race,actually myself also not that familiar since so many years not in this region ha.

Then we saw PmTey,Wow!Is what i and Wong can said,so far he still came in for the photo snapping,really salute him!Actually the starting of the race wasnt that properly managed as well as the through out the whole running course though enough marshals.But the marshals seem duno how to show the route direction,haiz....

Finish the race ins 35mins+ then around 2mins+ Wong came in.Actually in top10 spot,Bm Leopard hav 3ppl in it,include me,wong and Andrew with 6th placing,hes a very promising youngster in our team.Anyway to get to top 3 in team event u nid to make sure all 5 runners having very nice position up there.And our 4th and 5th runner already in 30+placing which make our team out of top3.

So to come here all the way and to finished in 3rd and wong in 9th wasnt a bad results either.And both of us won the grand lucky prizes a motor as well.Really thanks god.Now i think wong getting exited to join the races in PG d,haha.Pg races are quite cheap and well organised,may be less ppl join.Anyway i do really miss to join every races in Pg provided i have the chances.You guys must come and join too.

P/S dun always think of exp bus fees la,those thing is 2nd thing,most important is u enjoy ur race like wong,u can go and ask him.C now we gt the grand prizes,who noe you guys will get it too 1day.

YEAH! Running to help McD brainwash the masses that fast food is healthy!

Lately I've been feeling guilty because i've never updated the team blog, wong and ong are the ones that have been doing all the updating... :P so here goes...

Been really lazy for quite some time now... wasn't feeling very fit. So i joined this race with zero ambitions other than to finish. Woke up at 5 something and had breakfast before mr. moey sent me ong and ting to dataran merdeka. (Thanks Mr. Moey!!) Managed to meet Wong there without incident but the paddocked was already PACKED! Me, Ong, Wong and Mr. Moey squeezed our way shamelessly into the front (hehe..paiseh) but still ended up around 10 meters from the starting line....

When the race started it was the usual dodging exercise in an effort to move up front... lost sight of everyone by the way.... at around 2 or 3 km till the end i saw a muscular guy in front which turned out to be Mr. Moey, so i tailed him till the clocktower was in sight..... Then all hell broke loose! The finishing runners and the ones just released ended up running head-on... so another dodging episode began.. sometimes even requiring us to stop completely to avoid getting mauled by the stampede... haha... sweeeet... (u can see the ppl running in the opposite direction in the pic below)

In the end, Mr. moey, wong, ting, sylvia and me finished way out of top 5... I even almost puked before finishing... but.... ong who was originally 6th was upgraded to 4th! This was due to diqualification of 2 runners for using friend's bibs... We went to sogo where Ong belanja mcD with his rm50 voucher.. XD Wong's protege from raub also performed well by getting 3rd in his category... way to go!

Penang Hill Climb 2011

This year i joined with Wong,while last year its me and Gan.Both me and wong were quite busy with our own schedule.Wong so kesian,being a trainee o Gamuda need work like hell everyday in site,can become a civil engineer liao..hehe.

while my schedule of working 6days make me hard to find the offday,anyway i was lucky to get offday at sunday,yet i need to rush back from working at saturday 5pm and went to Kl to get the bus back Pg already 12midnite.

Wong before this already joined Komtar Run which he finished top 10 yet not satisfied with his results.And last week he joined kl Marathon which finish under 4hours.Looking at his recovery condition,i hope he can dip under 53min which done by Gan last year.

Sunday morning was a heavy downpour for the first time in so many years i joined this events.Walao eh so heavy till 3 of us,include my mum use the umbrella also getting wet!I dunno whether i can perform or not at this kind of condition but i'm sure that wong can perform well.Some more i saw ah beng,but luckily hes inside veteran category haha.

After all the race start exactly at 8am,and i ad get inside top3 after the starting which need us to run around 2km.I wasnt really discover wong at my back.Anyway till the climbing part i saw Tiger Chua and Wong at my back not far,Wow so fast,i just keep on moving.Yet still cant see Au yong at front.Through out the whole climb,i just keep on running.Finished in 2nd and i hope that Wong can finished within top3,yet he lost to Tiger Chua in mere 30secs.Anyway i'm really happy with his maiden performance in this race.Hopefully next time our kakithoner can come to challenge this hill.

Adidas All24

With the cancellation of KL Towwerthon IPT team event,our training team been unofficially "dibubarkan".What can i say of my early year preparation all in vain.Now starting my first job,so gonna be busy wholeday round,and i learn alot regarding site,not only that slope stabilisation and road maintenance been in my scope as well,can be said an almost complete true civil engineer except for the designing part.hehe!Next time u guys come up here seeing the nice road pavement as well as slope stabilisation,u can proud to say one of our kakithoner is the matermind behind all these,ha!(i think i'm too 'sombong' ler).

Then without any team preparation of this event,we all 6members just join.Zaheen family really support and bring both the borthers all the way from melaka to Bukit Kiara here.Thanks Gan for register for all of us and drive us to the race location.Thanks Moey family for being our bext supporter at that nite.

All our runners been randomly placed,so no choice.Initially i can say that the Selangor Junior team is very fast to us.We been lag behind abit.The 3rd team from Edan Adination.Then when come to half way,we still can see any improvement.when come to the end of last 1 hour,our team been successfully catch up the leading team and manage to overcross then to the final 4hours period!What a release!never think we can achieve such feat as our initial target is top 3 only.

Must really thanks Zaheen and Thaqif,u both really great.Not to forget Gan,Wong and Ting been trying so hard to match those selangor junior some more want come to complain our team...Haiz..seem like they are not satisfied after being cut over by our runner.I sincerely hope that such incident will not happen again.Fair play has always a priority inside our team.in the end,i hope evry1 will enjoy this valuable moment