2011 Target

having stomachache for the past one week,
one moment it was okay but suddenly the pain can be very unbearable, just can lied on the bed
went to pusat kesihatan, and found out that it was due to virus infection in the digestion system.
a very challenging week, got 4 exams in between, luckily it was over already
after recover, felt very relief as can resume training like usual, yesterday want to start training but raining, so just run at ktho-ktr loop.
never imagined still can do a PB for 2.4km loop, but still far from bro wei xiang and zaheen timing. thanks to bro kar sing for the pace yesterday, it is really a great feeling to be able to improve after such a long sickness

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner

now is study week, hope all kakithoners will take this opportunity to settle all the academic workload and then focus on training.
masum is just around 5 months away, hope everyone is starting to prepare and plan their training and racing target.

"To be a consistent winner means preparing not just one day, one month, or even one year-but for a lifetime" Bill Rodgers

"The will to win means nothing without the will to prepare."
-Juma Ikangaa, 1989 NYC Marathon winner


it is not easy to have the chance to compete in the national level with a lot of state and some high ranked national athletes, it is really a great privilege,
so, hope everyone will put in their best effort for this 5 months and be at your top form during the BIG day, hehe



"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."
-Fred Lebow, New York City Marathon co-founder

our captain, wei xiang, chan, hsiung will be graduating after next semester, so we hope they will leave a memorable and great impact during their last Masum, hehe

li ting and zaheen are our medal prospect, hope they can continue to help boost UTM medal tally
and prove to other Universities that Kakithon UTM are here to compete

we also hope, juniors like chow, lai, lo, faez, lim chee hong can perform to their best potential and lead the next generation of Kakithon

last few months were quite a failure as we are unable to secure financial support from Unit Sukan to go for outside competition.
we will learn from past mistakes, and thus we need the co-operation from all kakithoner,
be committed in team training, next semester, we will go for stadium training,
in this two months, try to improve on the endurance part( exp; long run, farlek, diagonal)
so, starting next semester, we can focus more on technical part (exp; pace and running techniques)

Runners, especially long-distance runners like most of us , have a lot of time to think about why we run. At some point, we may question why we run and wonder if we should continue to get out there. Whenever there is doubt, hope all these motivational quotes will help

You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." Steve Prefontaine

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." Jesse Owens

"Running is the greatest metaphor for life, because you get out of it what you put into it."
-Oprah Winfrey

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
-Sir Roger Bannister, first runner to run a sub-4 minute mile

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
-Paul Tergat, Kenyan professional marathoner

"The miracle isn't that I finished. The miracle is that I had the courage to start."
John Bingham, running speaker and writer

"God knows what we are doing and training, all our hard work, so one day it gonna paid off"
Kakithon captain,Wei Xiang (hope i get it right la, hehe)

so, let us all dare to Dream BIG

POINTS ON HOW TO IMPROVE YOUR LIF

This is amazing, he died of pancreatic cancer in 2008, but wrote a book ‘The last lecture” before then, one of the bestsellers in 2007. What a legacy to leave behind…
In a letter to his wife Jai and his children, Dylan, Logan, and Chloe, he wrote this beautiful "guide to a better life" for his wife and children to follow.
May you be blessed by his insight.




Personality:
1. Don't compare your life to others'. You have no idea what their journey is all about.
2. Don't have negative thoughts of things you cannot control. Instead invest your energy in the positive present moment
3. Don't over do; keep your limits
4. Don't take yourself so seriously; no one else does
5. Don't waste your precious energy on gossip
6. Dream more while you are awake
7. Envy is a waste of time. You already have all you need..
8. Forget issues of the past. Don't remind your partner of his/her mistakes of the past. That will ruin your present happiness.
9. Life is too short to waste time hating anyone. Don't hate others.
10. Make peace with your past so it won't spoil the present
11. No one is in charge of your happiness except you
12. Realize that life is a school and you are here to learn.
Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
13. Smile and laugh more
14. You don't have to win every argument. Agree to disagree.

Community:
15. Call your family often
16. Each day give something good to others
17. Forgive everyone for everything
18. Spend time with people over the age of 70 & under the age of 6
19. Try to make at least three people smile each day
20. What other people think of you is none of your business
21. Your job will not take care of you when you are sick. Your family and friends will. Stay in touch.

Life:
22. Put GOD first in anything and everything that you think, say and do.
23. GOD heals everything
24. Do the right things
25. However good or bad a situation is, it will change
26. No matter how you feel, get up, dress up and show up
27. The best is yet to come
28. Get rid of anything that isn't useful, beautiful or joyful
29. When you awake alive in the morning, thank GOD for it
30. If you know GOD you will always be happy. So, be happy.

This is so very true! Be Happy and know there is a God!

thanks to Aunty Moey for the meaningful sharing

Running Reports

with some veteran runners after nike 10km

far right is ah long

UTM International Festival-3 October 2010

this is a run that held anually for international students in UTM, but this year they allow for local students to join in.

distance around 4 km plus-plus, run around pusat kesihatan, kdse, then turn to meranti, and finally speed all the to krp.

chan was the 1st to cross the finishing line, followed by chow, wong, 3-4 international students(sorry i didnt remember la), then, kar sing who just recovered from his maiden marathon also reached the finishing line.

lai and low also did a great job for their run, hope this can stir up their spirit to further improve on their running

the organizer provided some sardin sandwiches and drinks for breakfast.

the prize ceremony was conducteted on 5 october, quite luxury prizes as we got some electric products such as toaster and head phone

hope next year, the organizer will do more promotion for the event

Nike 10km run

one of the best organized run, plenty of marshalls, water stations, arrow signs, and entertainment along the run, there were cheerleaders that really got the atmosphere going for most runners.

another thumbs up, is the luggage area, super fast and efficient.

one of the run that i was aiming to perform, but realized that i still got a lot need to improve, must go back UTM and prepare myself and our team well.

during the u -turn, i thought, i was in pretty good position, haha,

actually, the reality was the leading pack was toooooo far away already.

must have patience and continue to work harder liao,

after run, have charity breakfast at the nearby temple with ah long

ah long also have been starting to like running already, hope he can put more effort in training la, hehe

thanks to Aunty Moey for helping us to collect our bibs,

me and ah long arrived late, luckily Aunty was waiting for us, very paiseh about that,

one of the hardest moment to squeeze to the front as there are toooooooo many people, took more than 5 minutes but still couldnt get to the front. i followed behind ah long, he did all the navigation, hehe, thanks bro

hope to c u soon in UTM Skudai

Meaningful Video.....enjoy

Olympic Day Run

This is the main event that i have been aiming for this sem (top list event)
all my trainings are focused to perform in this race.
join UTM explorace the day before, a very good experiences,
next time should practise more on mind challenge activities before join the race
very sorry to my team mates especially captain (ong's perfect-all win season was flawed)
aiyah, very sorry bro

after the race, straight rush to kl, reach K2 (UTM KL ) around 9.30pm, find Ah Long, and tumpang sleep a night in his room. thanks bro, hehe
the next morning, went to masjid jamek with ah long and waited for my sister and her students to come along from raub.

starting of the race, want to go fast also very hard, a lot people,
but i like the atmosphere very much.

slowly built up my pace,
felt great as got alot runners for me to pace and chase, hehe
long time didnt have this kind of feeling already.
finished in 15 placing,
still got a lot need to improve,

after run, have breakfast with my sister and her students at Mcd.
even though i didnt achieve my target, but it was a worthwhile experience.

congrat to ah long for finishing his 1st race in good shape
hope more will come, hehe

will work extra hard to perform in NIKE 10km.

Recent Running Report

Stamford 10km

this event was held at Dataran Petaling Jaya.
not much participant as the finisher medals were limited
the route is quite comfusing, if one is not familiar with PJ area, then big trouble la because very few marshals are on duty.
after the run, got a lot performance such as tae kwan do, dance and song
a lot of booths selling food and drinks, got game booths as well as the objective of the run was to raise fund
the prize giving ceremony was quite late, a lot runners already went back
nice event as the route is quite challenging with long and steep hills

trophies, hehe

tekan jam tangan before starting

friends from Raub

Admiral 6km

tumpang Uncle Moey car to klang, thanks alot Uncle, hehe

alot of participants, want go to toilet also very hard

try to stay infront of the starting line, but too much people, should be more persistent

this run helped me to reflect on myself as i saw some very very good young runner outrun those seasoned runners.

must go back and prepare myself and our team well

sprint to finish

waiting for the gun shot

Training Plan

hi, maybe it is not too late to wish everyone "Selamat Hari Raya", if already late, very sorry la
today just met with pengawai unit sukan, they want us to plan our training plan for next sem Masum and commit to it. we still chasing our much-waited Gold Medal in Masum. who will have the honour to dikalungkan butiran emas yang cukup berharga ini??? hope one of us, can achieve this remarkable feat.

so this is what we have in mind, if got any suggestion, pls let us know,we all are learning to plan a good training program, so all the feedback will be very appreciated

monday-rest day
tuesday-long run, tempo run-ktho bus stop
wednesday-circuit training-padang
thursday-farlek-padang
friday-speed-padang
saturday-hill training-near ktc bus stop
sunday-cross training/active rest-go for other sports based on own interest

time : 5.30pm for all sessions

for the time being, we will try to stick to this plan, the venue will be as stated and if got any changes, we will try inform in advance.

thanks