BHP Orange Run 2009...

Event: BHP Orange Run 2009
Venue: Piazza, The Curve, Selangor
Date: 12 April 2009
Time: 7.30am
Distance: 11KM (10.65KM by Lynn's Garmin Forerunner 405)
Shoe: adidas adizero Tempo
By Frank

The fourth edition of the BHP Orange Run which also happens to be my third saw 2 changes. First being the distance having to be increased from 9KM (actual was close to 10KM though) to 11KM. The second will be the technical aspect of it, as the Selangor Amateur Athletic Association has been replaced by the Pacesetters Athletic Club Malaysia. I will guess it's pretty much due to what happened last year when a foreigner won the race but was then disqualified.

Initially, I have planned to run a 10KM run an hour earlier before the race. But since I haven't been sleeping well the past few days, I then decided to change my mind to have some good quality rest. Therefore, instead of a long run, I opt for speed work which turned out pretty well. And to do it in a race, that's killing 2 birds with 1 stone (no birds were harm though).

Arrived an hour before the race and soon hooked up with the Choi, Pueh Tian, Victor, Shih Ming and Pui San, just to name a few. Jamie who registered for the race came as a cameraman though. However, the shock of the morning was seeing Lynn turning up in her running attire! There were some inflammation on her ankle which is rather worrying as big races are fast approaching. I just hope nothing will go wrong. Take care ya, Lynn.

The start was rather punctual. But as I was chatting with Lynn and Victor far at the back of the crowd, and the loudspeaker that Tony was using was low on battery, we didn't know much about the staggered start though it has been all this while the during the previous editions. I saw other male runners around, so we thought for a change, we are all starting at the same time. The first air horn went off and I was still there with Victor. As I approach nearer to the starting line, we heard that the male runners are allowed to start while the women came to a halt. Both of us made our way through the crowd and officially started our race few minutes late and way at the back having the whole road for ourselves.

My strategy for this speed work will be to run to my fullest for 1KM followed by a recovery jog the next 500M before resuming again. I started slowly, slowly revving up my engines as I did not warm myself up earlier. As I hit the the McDonald's junction, I felt it was time to start my pace as I hit the first batch of runners who started earlier.

And so my strategy worked pretty well as the roads were wide enough to accommodate the number of runners. As I arrive at the main roads, the air quality got nasty as vehicle fumes were just polluting the fresh morning air. Victor has already disappeared from my sight here.

During the climb into the housing area of Sunway Damansara which I think should be the halfway point, a refreshment station appeared and I lost a few seconds gulping down a cup of isotonic drink. Soon after at Riana Greens, I spotted something pretty amusing though. A volunteer was standing at the road side with a 6.5KM distance marker written in marker pen on a piece of card board hung around his neck. Now, that's something new!

The road got narrow on the approach to Bandar Utama, and the vehicle fumes kept coming. I was just glad to arrive at Lebuh Bandar Utama as the road widen up. However, I felt some discomfort on my left ankle's inner ball. With this, I decided to call it a day with my speed work and just carry on with a normal run, grinding my teeth as I ran. And further down ahead, Lionel overtook me! Where did he come from?

Entering the last straight at Dataran Bandar Utama, knowing it's about 1KM to the finish line, I went all out again keeping the sight of the finish line in my mind to keep myself occupied instead of thinking of my ankle. 00:54:26 after the start earlier, I crossed the finish line.

Grab the goodie bag, and went straight to my car to grab my camera as it's here where the fun begins. I wasn't in time to snap the finishing of the top women runner friends though as they have all returned. And yes once again, Pui San, Lynn, and Shih Ming dominated 4th, 5th and 3rd in their own category respectively! And like the previous Larian Amal Seri Sinar 2009, it was time for photo shoots and getting together. Had a long quality time together with friends before making our way home for a good rest over the remaining weekend. Rest well everyone, especially... (you know who you are).

Runners surrounding Tony, announcer and road marshall for the day...

Shih Ming, Lynn and Pui San with their prizes. Congratz...

The Running Mindset...

By Frank

I'm not a fast runner. Even though I am faster now since the day I first started running slightly more than 2 years back, I still do not regard myself as one. Personally, being an effective runner is more important than being a fast one. Well, maybe I'm not competitive or maybe shall I say that I run for a better tomorrow, towards a healthier lifestyle.

However, I do hope that the running pace of each individuals will not affect the mindsets of other runners especially the new ones from joining seasoned more experienced runners. With Malaysians awareness towards running, this is something the running society don't need. A couple of week back, I saw a promotional video for the upcoming Standard Chartered KL Marathon 2009, where Malaysians were picked randomly to answer the distance of the marathon. Hilarious answers were given to a distance of even a 300KM! Not to mention a marathon world record of 30 minutes! This has certainly given the clearer picture of our local running scene.

Malaysian's knowledge on the marathon...

I remembered when I first met and ran with Choi, Daniel, Jamie and Geraldine some 2 years back when they intended to run 30KM. While all of them succeeded, I only ran a 10KM and had to walk back to the starting point as my knee gave up on me. Was I embarrassed about it? Frankly speaking, I wasn't and in fact I felt proud of myself of having the guts to join them even knowing I was a newbie at that time. I didn't even know who were they at that time too, except for Jamie as I have been a follower of his blog. Joining experienced runners like them exposed me to a world of advice, tips and many more stories that made me what I am today.

Each runner has their own running pace. Some are fast, while some others slower. My running mates are of no exception of course. However, I must admit that there are benefits from running with a group like this. We sometimes have to think from outside the box even when it comes to running. Think of it this way. Slower runners will benefit from the fast ones by telling themselves that they will want to be just as fast as their fellow friends. Take it as a motivational gesture. How about the fast runners then, you ask? And while running isn't all about going all out to run, training at each heart rate zone will produce different results. And running at a controlled comfortable pace will help in building endurance. Therefore, faster runners will benefit by running just a bit slower by accompanying friends. Therefore, it's a win-win situation for both fast and slow runners. Of course, there are more of it than what I just mentioned. In fact, the list is just long. We just have to be positive in taking up running and other sports as well too. Just don't be embarrassed by what you are incapable of. One day with discipline and persistence, you will be capable. Not a new saying, but remember, Rome isn't built in a day.

Besides running pace, gender is another factor. While females are generally the shyer gender, with the modern world now, there is no more a stronger side. GOD created both gender equally, with of course certain advantages and disadvantages to each. Though the Malaysian running society is greatly made up of male runners, more female runners are slowly appearing. And some are really strong ones too, strong enough to outrun the males. However sadly, the mindset game is playing its part again. Whether male or female, some are still too shy to approach the opposite gender. One important thing about running is all about friendship. However, if one is too shy to approach someone, they will feel lonely and will slowly leave the running scene.

I myself train with 2 regular female friends. Of course one has migrated to the land of kangaroos not too long ago. I do admit I was a little shy at first, but as time passes, our friendship grew stronger. Just like the running pace earlier, running with the opposite gender shares the same benefits too. Just share together the advantages and disadvantages GOD has given us, and in the end, all in all, we own self are the one who benefits from it. Therefore, open up and don't be shy.

116.01KM...

By Frank

A few days ago, Shih Ming invited me to join a group which she was in called Team Hyper Gila (Gila=Crazy) in Facebook. While I told her that I'm pretty a quiet person, she said it was OK. So with no hesitation, I joined. But hey, what has it go to do with this entry's title? Hmm...

I failed in my attempt to run a 100KM weekly mileage during the Hell Week training back in October 2008. 5 months down the road, I successfully did it! After 4 back to back runs (did 5 actually, but the first wasn't included in the week) coupled with a marathon distance run, I'm proud to achieve 116.01KM in a week. A first for me to break the 100KM barrier.

My training log (22 March 2009 - 28 March 2009)...

The 4 back to back runs peaked at 25KM the longest, which was a night run I mentioned in the previous entry, and 10KM being the shortest. Then with 2 days of rest, came Saturday as I prepare to run a marathon distance. I kept a low profile on this and only Lynn knows about it. Besides, it was about this time 17 years ago that my life took a change. I guess this is how I remember that faithful day, by running.

I started my run from the Bukit Aman car park at 3.45am, running into the darkness of Kenny Hills. I must admit that area especially the "S" bend corner which was pitch black send shivers down my spine. I just kept running and telling myself not to look back. Once I arrived at the Jalan Tungku area, I was just relieved when the street lamps were doing it's job. I continued on to Sri Hartamas via the Solaris route for safety reasons but that couldn't prevent me from bumping into party goers who made fun of me while driving pass. Didn't want to be bother too much about it, I continued with my journey.

I did not stop to refuel as I had my own water supply with me. Besides, I soon realised that my pace was a little too slow to allow me to arrive back at the car park to meet up with the others for the second half of my run. Therefore, I up my pace on the return trip running through the pitch black Kenny Hills again. Soon enough, I arrived back safely with cheers from Lynn. THANKS! Though not a race, it really meant a lot. The others (Lionel, Luc, Loke, Victor, Chin Chin and Seow Ping) looked pretty surprised by what I did though, before I elaborated more. And sorry too if anyone had wanted to strike a conversation with me when I arrived back, as I was tired and probably blur that I couldn't respond or hear properly. My apologies.

Refueled myself and changed into a dry top before the start of the second half. By the time I arrive at the Jalan Tungku stretch again, my energy was running a little low, and the rest were already pretty far ahead. Took a GU Gel and immediately I felt the effect. Sugar rush with caffeine! I began my chase and towards the Solaris route, I managed to catch up before slowing down again at Mont Kiara.

Refueled at the Petronas station and bumped into Mohan. Had a pretty long rest here while chatting and this took its toll on me. My stomach bloated up and I had trouble regaining the momentum, dragging myself alone back to where I came from as the others disappeared in the distance. Along the trip back, I got a little worried about the girls as no guy runners were around them. With unwanted cases involving female runners nowadays, I tried to give chase but to no avail. It was only back at the car park that all my fear were lifted as I saw both of them back safely.

At the end of it, I was really satisfied with my run. Never had I run so far for my training and I'm glad I didn't stop except for refueling. Maybe I'm Gila after all. Haha...

*Updated: I ran a 19.32KM the next day at a very slow pace.

Into The Darkness...

By Frank

After two back to back 21KM runs, I was totally knocked out yesterday. Totally flat that I slept soundly for 4 hours in the noon yesterday. But it was sufficient as I woke up wanting more. And with it, I decided to up my ante and go for a triple back to back.

But before doing so, I had to indulge myself with food as the diarrhea the day before left me pretty dry.

I haven't been watching football for quite some time but since there is a midnight game between Liverpool and Aston Villa, I took the opportunity to catch it before going for my run. Oh and yes, did I mention that my third run is going to be a night one, in fact during the wee hours. 3.30am was my choice as I'm guessing that this is the time that I will start to struggle during the Sundown Marathon. Would like to run a 30KM distance but I guess a 25KM will do just fine for now, for I do not know how my body will react by suddenly adding an addition 10KM especially at conditions like this. Besides, I have to work later in the morning and certainly wouldn't want to look to stone in front of my client. Therefore with only 4 hours of sleep in the noon, off I went running into the darkness in a white running top with a bottle of water in hand.

It's 3.30am and I'm getting ready to run...

The weather was rather humid and dry. No breeze were felt. My first 10KM will bring me to Damansara Perdana via Mutiara Damansara. This was the toughest of the entire distance due to the gradient. I was already huffing and puffing when I arrived at Mutiara Damansara, and there was still a climb towards the U-turn point at the Perdana View Condominium, and not forgetting to repeat to where I came from. I trip on a raise platform here as I ran on the pavement which was covered with bushes, thus it was dark. Was lucky it didn't send me flying.

The return trip saw me running my way towards Segi College on a rather flat road. I made a quick pit stop at a convenience store just about at the 20KM mark when my own supply of water ran out. From there, I made my way towards the Selangor Polo Club before re-entering into the residential area making a couple of loops before hitting my 25KM target. And by the time I was done, it was already 6.15am, just enough time for me to settle down, shower and get to work.

Before the run, I was actually a little worried about safety. "Mat rempits" or biker boys are sometimes seen hanging around the main roads. However, I was lucky as no were seen and most of my running route was through security posts and even the police stations. And though most of my running route is consider bright enough, I still had to down myself in a white running top, just for precautions. Overall, it was a peaceful run.

Call me insane for running at this time! I'm sure the security guards and others who saw me running earlier was calling me that. For what I know, it has to be done sooner or later. I'm glad I took the first step in running it. It was really tough running alone at this condition and I kept myself motivated by thinking of my running mates. Yes, the thoughts of them really help a lot. And at the end of it, though feeling really tired, I felt really great.

Running Out Of Time...

By Frank

I'm running out of time! My injury took it's toll on me as I was sidelined from running for more than a month. With just 69 days (at the point of writing this) till my 84KM adventure at the Sundown Marathon, my weekly mileage isn't an impressive one. I need to hit the roads more frequent now, and I have to do it hard and long.

I "re-started" my running about a month ago since recovering from my damaged knee. And most were short distance runs ranging from 5KM to 10KM including races. However, as my fitness level wasn't really "fine tune" yet, I have to settle for that distance in slowly regaining it. My first 20KM run was done last week, making my return to the Sri Hartamas route, and I really suffered.

Yesterday was a 21KM run. Felt good at the first 15KM or so, but dragged myself back at the remaining distance. And since I'm currently testing out various energy supplements whether for pre or post run, I tried the EAS Myoplex Lite yesterday. The reward was diarrhea! Reason behind all this testing is to determine which is the best for me to be used during the actual day. Anyway, I was glad my stomach held on at this morning's 21KM run. It's my first back to back runs since slightly more than a couple of months ago and today felt much better compared to yesterday.

Training for the 84KM race isn't easy. My current mileage just won't do it. And even Shine who completed the grueling race at last year's edition told me yesterday that even a single 42KM run won't be enough. That really sent shivers down my spine.

As of now, I'm currently feeling much better running a 21KM distance compared to last week. Probably is time to hit the 30KM distance soon and to polish it up before going further. I'm not sure on the furthest distance I might run for training as it will really be tough. The support is one reason, and another is hydration. No promises but I will try to hit 50KM on a single run. I just have to believe. And at the time of writing this, I have only confirmed on a couple of short distance races. I would just take those races as my speed training and also will probably do a 10KM run just before it to increase my mileage.

Though running the distance is tough, I'm glad I have really good running mates with me. Not all of us run at the same pace, but what most important is the company in starting together and gathering at the end of our run. So anyone for a 50KM run anytime soon?

Larian Amal Seri Sinar 2009...

Event: Larian Amal Seri Sinar 2009
Venue: Taman Bukit Jalil, Kuala Lumpur
Date: 15 March 2009
Time: 7am
Distance: 10KM (10.4KM by Lynn's Garmin Forerunner 405)
Shoe: Nike LunarTrainer+
By Frank

I woke up late! Yes, my very first time waking up late prior to a race. I do not know the reason as I went to bed as early as 9.30pm. I shut off both my alarms without noticing. And yeah, my alarm clock is placed far away from my bed. Sleep walking? Hmmm... Hence, I only had around 30 minutes to get myself prepared compared to my usual 2 hours. Only had a cup of oats and took the energy supplement that Geraldine gave me before she left for Australia. No time to clear my bowels but glad that nothing went wrong with it. Fearing for the lack of parking space, I quickly dump my gear into my car and left for the venue and was glad to find ample parking space available. Phew...

Jamie arrived shortly while I was gearing up followed by Lynn. As I intend to do a test run to know where I stand currently in terms of fitness, I put on my Nike LunarTrainer+, my personal best shoe for my 10KM distance, even knowing there are risk. And boy it was a bad choice. Read on to know why.

Met up with the rest like Kevin, Pueh Tian, Yin Fook, Amelia, Pui San and Shih Ming and this was the first indication of the fun to come. While Jamie went for his warm up, both myself and Lynn just did a stationary jog plus some light stretching as we were a bit lazy. Haha... Soon it was time and we proceeded to the reporting site only to be mobbed by sea of runners. We had problems getting the ribbons from the marshall in charge. Personally from my point of view, the ribbons were not necessary as all runners have their running bibs pinned on and ribbons will be given out throughout the route. Just my two cents though.

Together with Lynn, we hooked up with Jamie again and we started the race together three quarter from the front of the standing crowd, after a 5 minutes delay. There was a very soft countdown from the organiser but it was enough to signal the runners. Off we went! While Jamie manage to navigate through the crowd and disappear in them, I was stuck behind with Lynn. Bump into Wan and we chatted for a while before I noticed that Lynn has took off. Manage to catch up with her upon exiting to the Bukit Jalil Highway. And this is where I started my race pace.

Traffic was moderate but the fumes were a killer. However, I successfully attacked the long climb along the highway and manage to catch up with Jamie at the end of it. This should be near to the 5KM mark I think, and this is where things got awry. The collar on my right Nike LunarTrainer+ began to irritate my right Achilles and soon it was enough to open up a wound. I began to struggle on flat roads and also down hills. I did stop once to check on it and I was rewarded by a bloody scene. Blood was slowly oozing out from my wound and my socks and the collar of my shoes are starting to soak in it. Though in pain, I was still fresh to push on thus giving it a go, grinding my teeth as I ran. No tears of pain though.

I ran passed Victor who was a road marshall stationed just before the International Medical University. Thanks my friend for the cheers. Soon the only refreshment station came into view. Took a cup of water to wet my mouth and also to cool my head down before collecting the ribbon. From here, I could see Pui San recognised by her bright pink top. I tried to chase, but to no avail.

Soon I was back at the starting point but I had to run an additional distance towards the main entrance of the Bukit Jalil Park, passing the highway again. My pace was slowing down as I felt my wound open up even bigger. Lynn caught up and passed me upon exiting to the highway. Being my motivation to carry on, I bear with the pain. We exchanged positions for a few times till the final stretch where we slowed down as vehicles jammed up the road leaving us only a lane to run. And that lane is just enough for one runner, and not to mention the vehicle fumes again. And at the final turn, I got a little messed up when the road marshall mention to go straight when in fact it was to turn left into the park towards the finish line. Those messages were actually for runners who haven't run the extra distance actually, but it was enough to create a mess out of the front runners.

Powering up the final climb together with Lynn towards the finish line...

The final stretch was a steep climb and together with Lynn, we powered ourselves up the slope side by side captured on camera by Lionel. Looking forward to my first ever photo finish with a friend, my hopes were dashed as we were directed towards a different funnel according to categories. Sigh... But at least we finished it together in a time of 00:51:35 with my position being 39 and hers second! And she was approximately just a second or two behind Pui San. Way to go!

Collected our medals and goodies and this is where the fun began. Met up with so many friends like Ben and Yee Hua, and not forgetting those I mentioned earlier. We joked and joked and all burst into laughter as we waited for the prize giving ceremony. And this is where I found out that in the women category, the podium finishers are all my friends. Clean sweep. Woohoo... Girl power! If only I was a female runner. Oh well... Forget what I just said.

Lynn with her prizes. Look at the size of that trophy...

Proud of you Lynn...

Don't mess with this ladies as they can run real fast...

One for the album...

No personal best for me this time but at least I know where my fitness level stands now. Not forgetting that the race route was pretty tough due to mix gradient and air quality. I had already went all out and only had myself to blame for choosing the Nike LunarTrainer+ as my shoe today despite knowing the risk, leaving me with a rather huge wound which resulted a very grueling shower session.

My post run souvenir, a busted right Achilles...

Front view of the finisher's medal...

Rear view of the finisher's medal...

Despite some shortcomings which I heard of like road marshalls leading the shorter distance runners for another loop, I really enjoyed this run. Running for the first time on this route, it certainly brought out the excitement. But the highlight was still the company of all my friends as we really had a blasting good time together. You guys and gals rocks!

Happy Birthday Lynn...

By Frank

It's Lynn's birthday! Exact date won't be reveal though for her privacy. And the Platinum Runners had things in store for her.

And so the planning was done a month plus back. All the Platinum Runners including Geraldine who is down at down under had a part to play in this master plan. Multiple e-mails were sent out, with most of them excluding Lynn in the mailing list, while some others with her in it to make the "play" authentic. And I had the "honour" in playing the role of the "baddy" for being the one to tell her the white lie of that the dinner is for our Platinum Runners first anniversary. SO SORRY Lynn. But probably a coincidence too, as most of us met each other around this time a year ago.

When everything is agreed on, the hunt starts for a restaurant. Knowing Lynn loves Japanese food, I used the power of the World Wide Web to search for restaurants following the advices of especially the food bloggers. In the end, after much scouting around and paying a visit to each restaurant shortlisted, Yuzu at Gardens Mid Valley was selected. And the best thing about it was, a private room was given. Then it was the birthday cake's turn. A bakery called San Terri, famous for their New York cheesecake was the one I found. And how can the birthday girl go without flowers? This was a tough one. Having zero knowledge on it, I had quite a tough time selecting the flowers to match the occasion. In the end, Calla Lilies stands out from the huge variety I went through.

Then came the day. Rushing from work and from the launch of the Standard Chartered KL Marathon on a very wet morning, I collected both the cake and flowers to be delivered to the restaurant itself. Had some briefing with the friendly staff there for the actual "play" tonight. I was getting very nervous as the clock ticks, fearing some accident spillage of any information.

So in the end, it all came down to dinner. 7.30pm, Yuzu at Gardens Mid Valley. Luc was a no show though due to work commitments. It took us some time to place our orders as everything on the menu looks fantastic. With the help of Alex the captain on duty, we managed to do so. Took a while for our orders to arrive but it was all worth it. Everything was fresh indeed with the sashimi just arrived from Hokaido the same morning, according to Alex. We even ordered Tora Fugu (puffer fish). Being adventurous, we tried this poisonous fish. And hey, we all survived! Haha...

Fresh sashimi and oysters from Hokaido...

Puffer fish attack...

We continued chatting as we help ourselves to the variety of food as they slowly arrived keeping our topic to running, running and more running. Just had to keep ourselves occupied to prevent any accident of spilling the beans out.

Cameraman with the birthday girl...

Then came our set meals which was HUGE. The guys all ordered set meals while Lynn ordered a grill swordfish ala carte set. Filling our stomach to almost the max with a little space left for the cake, I signalled to Jamie that it's time for the finale. I excused myself quietly to the counter to let Alex know and out came the cake and flowers. While the waitresses presented the cake, I presented the flowers while Jamie fired away with his new camera. The moment the birthday song was sung, Lynn looked surprised and at the same time stun too. The element of surprise worked! And my hats off to the waitresses for they sang the birthday song loud and clear.

The star of the night...

Birthday girl with her birthday cake...

Birthday girl with her birthday dessert...

Receiving the cake, making her wish and presenting Lynn with the flowers, we ask for a speech but she was too stunned to give one. Hehe... With the cake filling our tummy's to the max and making us real guilty with all the calories intake, we chatted a while more, having some photos taken before making our way home as all are running the next day to burn all the guilt off.

From all of us, Happy Birthday Lynn...

And so, the "play" finally came to a successful end. No Oscar award for best actor or actresses though. I hope Lynn enjoyed it as much as we all did in planning it. And before signing off, many thanks to all Platinum Runners for bearing with me all the e-mails and stuff and not forgetting to the staff from Yuzu for their patience in listening. Last but not least, HAPPY BIRTHDAY Lynn!

Wild Wild Run 2009...

Event: Wild Wild Run 2009
Venue: National Zoo, Kuala Lumpur
Date: 8 March 2009
Time: 7.30am
Distance: 9.25KM (1.85KM X 5 loops)
Shoe: adidas adizero Tempo
By Frank

"Lets go to the zoo, there's a lot of things to do. Lalala...". OK, don't know how to sing already. But anyway, those who remember this song from the KFC advertisement will probably remember the good old days when KFC has their outlet at Zoo Negara (National Zoo) during the late 80s. Sadly, it's no longer there, but that doesn't mean there's nothing to do at the zoo. Besides visiting the wildlife and enjoying the fresh morning breeze from the green surroundings, we can even run! Yes, a run was organised today and I guess it must be the first of its kind in Malaysia, proudly sponsored by Saucony and also an event derived from one of my running mates, Choi. Of course I must support, although just taking it as a fun run.

Wild Wild Run 2009...

I arrived at the zoo at about 6.30am welcomed by the "aroma", the first indication of how the air quality is going to be like during the run. Hahaha... It was pitch black at the car park but that didn't stop me from spotting Loke. Geared up and proceeded to the entrance to collect our bibs before meeting up with Lawrence there. My bib number was rather nice numbering at A111. Made our way to the starting point with the guidance of candle lights along the way. Very Balinese style. Hooked up with other friends like Jamie, Kevin, Lionel and Pueh Tian, chatting away till the start time which was 10 minutes late due to the late arrival of the sun.

The start and finish point...

And so, runners were set loose at 7.40am. I started way at the back with Lawrence and Loke managing a short chat as we took our first left turn shortly after 200M or so. And boy I was surprised with it as I was greeted by a climb as I thought the entire route was flat. But in fact, I welcome it as a mixture of gradient will always be nice. As no warm up was done earlier, I took my first loop as one taking it easy throughout the way enjoying the sights and not to mention smell of the zoo. The descend after the climb was some animal enclosure which I think is the buffalo. And boy this area was filled with the stench of ammonia. It served as wake up call and I tend to run faster at this area. Further down, I ran pass the hippos, giraffes, gibbons and elephants. I can hear the roar of the tigers but did not spot them.

Upon completion of my first loop, I went a little faster at the second till my fourth. Halfway through my fourth loop, the leading runner ran pass me, shortly followed by the second till the fourth. They are really fast, when I'm really slow. My fifth and final loop will be my fastest as I want to get the taste of being breathless again. And after feeling it, I slowed down at the final stretch and eventually crossed the finish line at position 10 clocking 00:43:51. Was given my position number by Lionel before being congratulated by Jamie and off I went for my warming down run and stretch. My right knee twitch a little as spasm took over for a while, but I'm glad it was nothing serious, and at least not as bad as a couple of days ago.

Though not in "race mode" yet, I'm really happy with my progress thus far as I continue to run in shorter races as I enjoy both the race environment while training. The Wild Wild Run 2009 was truly a unique run as it moves away from road running and into a garden area housing various wildlife, an experience many will just love. I will of course be looking forward to it's second edition!

Front view of the finisher's medal...

Rear view of my finisher's medal...

Breaking The Barrier...

By Frank

The first long run will always be the toughest after returning from injury. But it's this barrier that everyone needs to break to make a come back. And this is what I just experienced this morning.

After laying off for a month plus, I finally had the chance to revisit the Hartamas route again this morning. I have done a few 10KM runs prior to this, but it's this morning's 21KM that will be tell me where I stand currently.

After having done a 10KM run yesterday evening with Lynn at the Lembah Kiara park, we both found ourselves at the Bukit Aman carpark 10 hours later. It's good to be back at this training route and at 5.30am sharp, we hit the streets. I started pretty well managing to run along side Lynn till Plaza Sri Hartamas when I started to struggle with the gradient. Slowly began to fall slightly back but still managing to keep a close distance to her. Arrived at our refueling station and had a quick drink before resuming.

The return trip was rather a difficult one. Just after resuming the run, I felt my stomach bloating up, probably due to the water intake. Was just glad it wasn't bad till I had to stop for a toilet break. Arriving at the Duta highway crossover, saw both of us took a pretty long wait to cross the busy road as the morning rush hour has begun. After successfully crossing it, I began to to slow down. Tiredness took over and my legs were sore. I was gasping for air and my stride length shorten. At this point, I was just trying to stay in touch with Lynn as she slowly widen the gap. At times, I do want to ask her to go ahead without me as I was slowing her down, but I did not. I kept myself going for one and the only reason, I didn't want her to run alone as I just don't feel anything particularly good about safety, especially when a friend is a female.

Further ahead going into Kenny Hills and back at the Bank Negara stretch, I continued to slow Lynn down as she waited for me. And just opposite the commuter station, I did not realise a car turning in from behind. It caught me by suprise and I stop instantly thus causing a jab on my left chest. Yes, that's where the heart lies. I slowed down even more as I slowly massage the area of pain before it went away as I near Padang Merbok. And so from here on, we made our way to the finish back at where we started as we completed our 21KM run in 01:56:42.

Though I was really tired and my legs were sore, I was just glad I made it back in the end. At the time of writing, my right leg where my knee injury was, was twitching a little and it felt weird. But there was no discomfort although I had to wear my knee guard for caution reasons. And most importantly, I successfully broke this barrier and thus will be looking forward to more of it as the Sundown Marathon quickly approaches!

Last but not least, I thank my friend and running mate Lynn for waiting up for me as she ran a blistering training run. Well done!

KL Tower International Forest Towerthon Challenge 2009...

Event: KL Tower International Forest Towerthon Challenge 2009
Venue: KL Tower, Kuala Lumpur
Date: 1 March 2009
Time: 8am
Distance: 1KM uphill run, 1.02KM (2,058 stairs climb)
Shoe: adidas Response Control 7
By Frank

I remember chatting with Geraldine and Lynn about this year's KL Tower International Forest Towerthon Challenge event while driving home after Geraldine's farewell dinner. At that time, it wasn't yet confirm and I was anxiously looking forward to it. And so when it was announced to the public, I was thinking hard whether to run it as I was already down with my knee injury. In the end, I decided to risk it for the sake of running this unique vertical race since I was told I'm recovering well. With no training and only managing 24.19KM prior to this race after laying off with my injury, I'm seriously looking for trouble. But since it's more like a training run to regain my fitness and not wanting to stress my just recovered knee, I took it easy. And I told almost no one about it, hence it was a suprise for some who saw me at race venue. Haha...

My stomach was acting up in the morning. Somehow, it was bloated and was slightly purging even after arriving at the venue. But I was lucky that there was a spanking clean toilet at the nearby hotel that even comes with music. Another problem that I had to tackle was the selection of shoes. Stair climbing isn't an easy job especially when one has to climb 2,058 steps and it may be slippery due to the cement pavement. Not wanting to wear my racers, I opt for my only choice left, the adidas Response Control 7 which somehow, I didn't really like the choice I made. But I had no choice as this is the only shoe with the most tread left which will allow better traction compared to my other shoes.

The 421 meter high KL Tower...

The usual meeting up with friends like Choi, Kevin, Lionel, Pueh Tian, Victor and many others was a good sight for me as it's been a while since I ran with them. Though we didn't start at the same time due to the staggered start, we did managed to catch up well.

I was in the first start which officially started at 8am. As with last year, the starting area wasn't improve at all and it was still uneven with plenty of rocks. No matter, I cautiously navigated through it and was soon starting my uphill run up to the tower's entrance. Experience counts here as I made a big mistake last year of going out too early and was soon punished by the lack of oxygen in the tower shaft. Only halfway up the hill, some were already seen walking.

I arrived at the shaft entrance in a time of 00:05:20. The start of the climb was quite a problem as many were fighting for positions at that time, thus not allowing me to pass. I carried climbing on the left side managing two steps at a time but sometimes being slowed down to single step pace by those who were already out of breath but yet blocking the whole stair way. By one quarter through, as the crowd disperse, I had more space and thus carried on.

Halfway through, I was gasping for air. Decided to slow down by mixing one and two steps climb and breathing deeply. It really help with the much improve ventilation this year. Soon, I pass Kenny and Guna. Further up, I spotted Naresh who was already on his hands crawling all the way up. Asked if he needed help and all I got was a shake. Continuing on passing a few refreshment station, I was greeted by water on the steps. Not wanting to slip, I took it with caution and even threw a bottle to the marshall in charge to prevent others from slipping on it.

Soon at level TH01, a security officer told me that there are 2 floors remaining. Somehow, I just don't understand how is the floors structured as I was only greeted by a medical aid station. Maybe I was wrong in counting the floors but shortly later, I was greeted by the Mega View Banquet Deck as I cross the finish line with a time of 00:20:17!

Gulp down 2 bottles of water before descending the tower with TS Chin to collect our finisher's medal and goodie bag. After taking some snacks, I quickly ran back to my car to grab my camera to snap some photos of other runners while catching up with the others. Soon, the sun was up and it was nearing 11am before I decided to make a move.

The men senior veteran runners bursting out from the starting point...

A rather ridiculous photo shot with Victor...
Notice Paula Radcliffe on the board. Didn't know she ran the KL Towerthon...

We conquered KL Tower...

Overall, this year's edition was much improved compared to last year's, the ventilation being the main thing. It was a wonderful event and I was glad I signed up for it as I experience no discomfort on my knee. Probably I just got to work on my fitness now as I hereby announce my come back!

Front view of the finisher's medal...

Rear view of the finisher's medal...

The goodie bag...

Running Again...

By Frank

The route to recovery was a tough one. Tough because I wasn't able to do the things I like to, running. Nevertheless, I guess all was worth it as I rewarded a quick recovery since fracturing my right patella slightly more than a month ago, a few days before running the Great Eastern Pacesetters 30KM 2009.

Ever since going down with the injury, I was barred from doing most exercises that I do often. I even had to postpone my personal training sessions for at least 2 weeks. And though I did allow my right knee to be casted, I still had to wear a knee guard over it to help stabilise it as I move around. Not a good sight to behold and certainly not very comfortable. I was told by the doctor that I will be sidelined by at least 2 months. All I had in my mind that time was absolutely blank, except the thoughts of my friends and also what will become of me after 2 months.

Then a miracle happen. A second scan done 3 weeks after the first revealed that I was recovering well, that it even amazed the doctor himself. I was allowed to run a little, as in a light jog and also to perform some resistance exercises although being a seated version. Though it was certainly great to hear, I decided not risk it and stood back for another 2 weeks before I resume my training again. I started with resistance exercises using my trustworthy Gym In The Pocket resistance band before starting to run again today with an easy 5KM run, to start things off. It certainly felt weird to move the legs again but I was glad that there were no discomfort and that my fitness level isn't really badly affected. And yes, I wasn't even wearing the knee guard to run too.

My injury this time has taught me the importance of being patience. I have to admit that I was demoralised with it, but I was glad I had really good friends that stood by me, cheering me up and sending me e-mails. Thank you all of you! I was really tempted to run thinking that I will be able to substain the pain, but I was wrong as I failed trying on one attempt which I eventually gave up after running for less than 1KM. Morning on weekends allowed me to sleep longer though I did appear on one Saturday at the regular "Platinum car park" to catch up with my friends.

How did I recover so fast? Instead of 2 months, I recovered in just slightly more than one though it's not a full recovery. I will guess it will be plenty of rest coupled with the intake of food and supplements. Due to my nature of my job, I was allowed plenty of rest, just like athletes laying off when they are injured. Not forgetting that I was spoilt with food choices during the recent festive season and certainly took in a lot. I'm sure it certainly help "nourish" my injured patella. Not forgetting the supplements too which I had doubled the intake amount. Though not cheap, I was glad it really help.

Anyway, I'm just glad to be back running again. Time is certainly running out for my Sundown Marathon 2009 preparation. With short races this coming few weekends, I hope it will help in regaining my full fitness as I resume my adventure again. It's great to be back!

Launch Of Standard Chartered KL Marathon 2009...

Standard Chartered KL Marathon 2009 Set To Take Off In June With The Aim Of Being Sustainable
RM 350,000 biggest ever cash prize for a marathon in Malaysia

Kuala Lumpur, 20 January 2009 – The inaugural Standard Chartered KL Marathon 2009 is set to place Malaysia on the global map of marathons by being a sustainable event. Following in the footsteps of eight successful Standard Chartered Marathons spanning four continents, the Race offers the biggest prize money ever for a marathon in Malaysia (RM 350,000) with a guaranteed prize pool for Malaysian runners.

Octagon, a division of CMGRP (M) Sdn. Bhd and Standard Chartered Bank Malaysia Berhad officially launched Standard Chartered KL Marathon 2009, today. The launch was officiated by the Minister of Youth and Sports, YB Dato’ Sri Ismail Sabri bin Yaakob. Endorsed by the Ministry of Youth and Sports, Standard Chartered KL Marathon 2009 is also sanctioned by the Malaysia Amateur Athletic Union (MAAU), International Association of Athletics Federations (IAAF), and the Association of International Marathons and Distance Races (AIMS).

YB Dato’ Sri Ismail Sabri said in his speech,

“Our vision at the Ministry of Youth and Sports is to develop an active, healthy and energetic community. Specifically, we aspire to realise this by making running an accessible sport for all to enjoy.

A world-class, international race such as the Standard Chartered KL Marathon 2009 lends support to this goal by fostering the spirit of excellence not just among professional athletes but among all Malaysians, from the youngest to the oldest of them.”

Octagon who are specialists in sporting events worldwide, aims to attract 12,500 participants for what is expected to be the marathon of the year. Ivan Brixi, Managing Director for Octagon in Asia, elaborated,

“We aspire for this race to become a race for everyone – professional athletes, amateurs, families with children, corporate and NGO bodies and anyone who wants to be a part of something fun and inspirational.

We have every intention to make this Marathon a sustainable one – both by “greening” it and through the charity element. This means we will do our best to use recyclable materials where possible for the runners’ giveaways and encourage KL to become a car-free zone for the day. Indeed we will do everything in our power to reduce the carbon footprint of this event.

The Race will start from Merdeka Square on 28 June 2009. The route for the marathon will showcase some of the capital’s most famous landmarks, making it an ideal attraction for tourists and out-of-towners.”

Julian Wynter, Managing Director and Chief Executive Officer of Standard Chartered Bank Malaysia Berhad said,

“We are very excited to add KL to the Standard Chartered series of marathons. In all eight countries where we sponsor Marathons, each has created a real buzz amongst the marathon-running community globally and we know that Standard Chartered KL Marathon will be no exception.”

“Standard Chartered Marathons characterise the values and attitudes we believe in and live by every day – having a can-do attitude, the courage to try, and the stamina and determination to go the extra mile, no matter what. They also embody our Right Partner promise to our governments, our communities, and our people – to help our communities grow and prosper.”

Octagon’s goal is to establish the Standard Chartered KL Marathon as the best in the region and to ultimately achieve the Silver and Gold recognition from IAAF within the next 5 years.

Octagon proudly welcomes Standard Chartered Malaysia as the Title Sponsor and MSIG Insurance (Malaysia) Bhd as a Gold Sponsor in the Insurance category. More sponsors will be announced in the coming months.

For media enquiries, please contact:

Standard Chartered Malaysia
Karen R Yap, Senior Manager, Corporate Affairs +6 03 2781 7257
Karen-R.Yap@standardchartered.com +6012 292 6780

For Octagon: Weber Shandwick Malaysia, at 03-7843 3100, or;
Alina Morais amorais@webershandwick.com (017 323 3078 / 03 7843 3125)
Suninthini Ramalo sramalo@webershandwick.com (012 635 6351 / 03 7843 3131)

Standard Chartered – leading the way in Asia, Africa and the Middle East
Standard Chartered Bank Malaysia Berhad, a member of the Standard Chartered Group was established in Malaysia in 1875 and locally incorporated on 1 July 1994. As Malaysia’s first bank, Standard Chartered leads the way through product innovation, consistent and strong growth performance and sustainability initiatives. It provides a comprehensive range of financial products and services including retail and wholesale banking for individuals, small and medium-sized enterprises, corporate and institutions through its network of 37 branches across Malaysia.

In 2001, Standard Chartered established a global shared service centre in Kuala Lumpur, Malaysia to provide software development, banking operations and IT support services to the Bank in up to 70 countries – the first international bank to do so in Malaysia. It now houses the biggest software development company in the country, International Software Centre Malaysia (ISCM). Standard Chartered’s two other global shared service centres are in Chennai, India and Tianjin, China.

Another wholly-owned subsidiary of the Group, Price Solutions Sdn. Bhd is also located in Malaysia. The company promotes and markets Standard Chartered’s financial products in Malaysia through a network of direct sales agents.

Standard Chartered Saadiq Berhad, its Islamic Banking subsidiary was established in November 2008. It offers a comprehensive range of Shariah-compliant products and services to individuals and corporates through its first Saadiq financial centre (branch) located in Taman Tun Dr Ismail, Kuala Lumpur.

Standard Chartered employs more than 5,000 employees in all its Malaysian operations.

Octagon
At Octagon, sports and entertainment are our passions. And it's been that way for nearly five decades. From a foundation in athlete representation dating to the 1960s to the emerging as one of the first agencies of its kind to offer strategic consulting, Octagon has been a thought leader and agent for change in sports and entertainment content marketing. Octagon globally has 900+ employees in 18 countries and works with more than 500 of the world's top companies and organizations. Worldwide, Octagon manages more than 5,200 events and $3 billion of investment in activation of sponsorships, ranging from entitlements of major properties to grassroots events.

Octagon represents over 800 athletes and celebrities. Our services include career and financial planning and management, securing endorsements, managing and creating ties to the community and cause related programs. Contracts negotiated by Octagon for athlete clients are in the hundreds of millions of dollars.

Octagon also manages a variety of sports properties with a principal focus on tennis, golf and running. Some of the major properties managed by Octagon in Asia include Beijing International Marathon (China), Toray PPO Tennis Championships (Japan) and World Cup Gymnastics (China) amongst many others.

Octagon in Malaysia is a division of CMGRP (MALAYSIA) SDN BHD a registered company under the laws of Malaysia. CMGRP (MALAYSIA) SDN BHD is a member of IPG (Interpublic Group) a company listed on the NYSE stock exchange and a communications giant globally. Octagon Asia Pacific network spans the world’s most populous and dynamic region. Our regional headquarters are based in Beijing, and we have a growing network of offices in this region across 8 countries serving the sports community.

We have established our offices in Malaysia recently and we believe that in this dynamic and growing economy we would be able to help the growth of sports industry through our expertise. We are committed to our growth and our goal is to assist the overall sports development in Malaysia.

Run Mechanics...

By Andrew

Here's to share a video I stumbled on YouTube. May seem simple but some may still be landing on their feet wrongly.

Run Mechanics by Marc Baker of Go Faster Training, Inc.

Project 84...

By Frank

It is said that the first marathon is the toughest. From a certain point of view, I have to agree on that. However on another aspect, I have to say that it is my most memorable. Of all my 6 marathons done to date, my fourth marathon which is the Sundown Marathon 2008 is still regarded my toughest. Tough due to the unforgiving race route and the race time which is done during the wee hours.

After running for almost 2 years now, I guess it is time that I take up the challenge of running something beyond the marathon. And since I won't be able to earn the title Ironman due to my incapability to swim, I would just stick with the discipline of running. And beyond the marathon is of course the ultra marathon. Due to the large scale of how the Sundown Marathon is organised, I decided to sign up for it for the second time. This time, the difference is that I will be competing in the ultra marathon instead which will cover 84KM! That's twice the distance of the marathon and running the route twice. It will be my first, though I do not know whether will it be my last, as Geraldine once told me that I should never say it's the last of everything.

I have registered for this event since December 2008 but decided to keep it to myself and also among the "Platinum Runners" only. Took me a while to decide on it, but I guess that it is do or nothing. It is decided since the day I ran my first marathon that one day I would like to run an ultra, at least once. And having to receive tremendous support from the "Platinum Runners", it certainly gave me the boost that I really needed to conquer this ridiculous distance. And I will remember the tag line of "Frank Boleh" (meaning Frank Can) given by Lynn. Thanks all my friend.

Friends who will be running the ultra marathon along side me will be Luc who is attempting his first too, Victor his second and also Mohan and Seow Ping who has both ran a few already. Besides them, I'm also glad that Lawrence, Chin Chin and Lynn all signed up for the marathon. With them around, training will certainly be much easier and not to mention fun. And not to mention that I hope we will be travel mates together and no doubt, it will be great to have them waiting at the finish line too.

A glimpse of the 2009 running top...

With 116 days to go till the race, training will undoubtedly start soon for me, in fact in a few days time although I'm currently down with my knee injury. However, training isn't necessary all about going out to run. It can be anything from planning, resistance training, rehabilitation, a strict diet and also even rest. It takes both physical and mental to click. Technically speaking, it's a change of lifestyle.

With the coming of my soon to be toughest race, I need to take things both seriously and lightly too. To be discipline and not to go overboard at the same time. Although my main goal is to complete the race and that timing isn't a factor, I still hope that I will be able to complete it in the fastest time possible. From another point of view, less time means less suffering.

Hence with this, I commence now on my Project 84, on route for 8.30pm, 30 May 2009 where the Sundown Marathon 2009 awaits me and my friends at Changi Village, Singapore..