SPCA Charity Run - May 29th 2011... My PB for a 10km, though it's not exactly 10km ! :)

Participated in the SPCA Charity Run, Walk and Dance for the Spay and Neuter Fund.

Had a great time for the run.. Familiar route as it runs from Youth Park to Gurney Drive and make a U-turn back at the Kelawai Road junction, then turn back the same route.. Branch out to the left at the T-junction of the Indian Temple and enter Youth Park via the front gate.

Timing : 53:34mins
Distance : 9.34km
Pace : 5.50mins/km

This gotta be my PB for a 10km though it's not exactly 10km !! I did 10km @ 1:00 flat at the Kuala Kangsar LHKSAS 2 weeks ago.. I did 5:14mins/km pace for the first 4km+ before flat out and picked up steam in the last 3-4 km..

Overall, a satisfied run.. Now it's time to hang up the running shoes for 1 wk+ and enjoy my beijing trip !! Still in 2 minds whether to run Full Marathon or Half Marathon @ SCKLM !! :)

My bib, Starting Point, The crowd enjoying themselves after the run

Larian Keputeraan Sultan Azlan Shah (22 May 2011) - Kuala Kangsar a well-preserved old Royal Town

This is my 3rd competitive race this year after Malakoff 26k and Energizer Night Race 21K Sepang.. I decided to bring along the family since this is not too far from Penang and it'll serve as a nice and short outing for the family, especially the kids. After all, we have never been to Kuala Kangsar..

The drive took around 1.5 hrs.. We were greeted by the gigantic and majestic arc when entering Kuala Kangsar. After all, it's the Sulatan Azlan Shah this month !

We then checked into the Perak Riverside Resort Hotel.. Kuala Kangsar is a small town with Jalan Taiping as the main road and 2 small round-abouts.. At least this is what I observed.. Hehe.. I love the Resort.. It's situated right beside the Sungai Perak and the side facing the Sultan ABdul Jalil bridge, quite a sight to behold. There is also a playground next to the hotel. A big banner welcomed the runners to the hotel. Obviously, the race kit collection is done at the hotel !

Race kit collection was a breeze.. A1202 is my Men's Open BIB number.. I decided to run under the Men's Open instead of the Men's Junior Veteran category. The race route looks interesting though at that time, they all look alien to me since I do not know any of the places here !

After a short rest, of course the next logical thing is to look for the best food @ Kuala Kangsar ! of course I checked all these thru the website..

Stop#1 : Yat Lai Restaurant.. best known for its halal 'pau' (dumplings).. A gathering place for the Malay College Kuala Kangsar (MCKK) students in the good old days.. It took us quite a while to locate this though it's smacked in the center of the row of shop lots.. The paus were quite good. Jenny ordered only pau daging and pau kaya.. Should have ordered the other 2 flavors (pau ayam and pau kacang) to try out, anyway.. The paus are considered pricey for such a small town though they are not like the standard dim sum pau but looks more like a homemade pau with soft skin. Price : RM1.80 for pau ayam and daging, RM1.50 for pau kacang and kaya.

Stop #2: Pak Ngah Laksa and Cendol.. Seems to be the most famous food here at Kangsar, even with newspaper clippings recommending the place. Took us a bit longer to find it as it's hidden from the main road. Thanks to a lady whom we met at the shopping mall who directed us there. I find the laksa gravy very different.. Jenny said it's very rich in belacan but I found the noodle too hard and springy. The cendol is also nice, not too sweet or too rich in coconut oil.

Stop #3:
I did this for supper.. Trying to do carbo loading the night before the race. Found this Malay food court pretty happening with many fellow runners enjoying the night out.. I ordered this Mee Kungfu with telur mata kerbau.. Very delicious indeed.. Taste like the Chinese crispy noodle !

Of course my main intention to visit Kuala Kangsar is to check out the royal town and its heritage and grandiose palaces and mosques.

Stop #1: Masjid Ubaidah - Foundation was laid in 1913 by Sultan Idris Shah but was not completed until much later. This is an icon of Kuala Kangsar.. At last, I have seen it and taken photo of the majestic mosque !!

Stop #2: Istana Iskandariah.. Built in 1926 after the big flood.. Official residence of Sultan of Perak.

Stop #3: Istana Kenangan.. Built in 1926 also and was built without a blueprint and amazingly, with a single nail being used !

Stop #4: Pavillion Square Tower near the Clifford Field. Built in 1930 and was meant to be used by the royals to watch polo matches nearby.

Stop #5 : SMK Clifford and the famous MCKK (Malay College Kuala Kangsar) !
Opened in 1905, Malay College was the training grounds for hundreds of boys from royal and aristocratic families.

SMK Clifford and the Clifford Field where we started the race

The MCKK

I met Nik Raiha on the night before as she helped out PACM in the organization and goodie bags preparation. On the race day morning, walked to the field with Nik as it was just a short walk from the hotel. After all, the roads are closed and finding a car park will not be easy too.

The race started at 7.10am from Clifford Field. The route went through the Jambatan Sultan Abdul Jalil, turned at the giant labu sayong, then turn back into the town towards the Masjid and Istana area before detouring into the kampungs and residential area. This is the place where it got tougher with more slopes and narrower roads. I did the first 5km in 26mins, then 10km at 1:00 on the dot. But the last 4km was bad with 32mins clocked..

Photo with Rustam (PACM President), NIk and her running buddy (forgot his name :(....

Date : 22 May 2011

Time Flag Off : 7.10am
Venue : Clifford Field (opposite Malay College Kuala Kangsar)
Run time : 1:32:32 (Garmin clocked)
Run time : 1:32:35 (Official chip time)
Pace : 6:18min/km
Distance : 14.65km

URL of result : http://www.myraceonline.com/?page_id=1046

The medal is nice, shaped like the labu sayong.. I also like the Finisher T, from Brooks. White color - my favorite !

Overall, a great outing with the family and a very nice run through Kuala Kangsar town.. Great experience, and I am sure I will be back next year if they organize it again !!

Looking for the next run - SPCA Charity Run, 10km on 29 May before I jet off for my Beijing vacation !! Yahooo !!!

7 Healthy Foods for Runners

One of the most important factors in distance training is what you put in your body. Healthy foods for runners aren't too hard to come by. Don't have time to make a five-course meal? Sick of the usual pasta dinners or bagels with peanut butter and banana? Check out some of these foods below that will help keep you energized.

Black Rice

This whole grain is loaded with iron and carbs. It gets its color from anthocyanins (antioxidants also found in blueberries and pomegranates) that may help reduce post-workout soreness. You can sweeten a bowl of black rice with honey for a carb-packed breakfast.

Brussels Sprouts

Out of all cruciferous vegetables, Brussels have the highest levels of glucosinolates, compounds that rid the body of cancer-causing agents. They are also rich in Vitamin C and K.

Greek Yogurt

As opposed to regular yogurt, it is higher in protein and lower in sodium and sugar. You can use it to replace things such as sour cream, buttermilk and mayo.

Eggs

Every runner needs eggs, aside from being an excellent source of protein they are rich in choline, a nutrient not found in many foods but vital for healthy brain cells and memory. Two eggs alone supply half your recommended intake.

Trail Mix

Dried fruit is loaded with carbs while nuts and seeds provide protein and vitamins and minerals such as zinc, copper and vitamin E.

Maple Syrup

Real maple syrup contains a good dose of manganese and zinc. Both minerals protect your muscles and support your immune system.

Broccoli

This nutritional powerhouse has vitamin C, potassium, fiber and phytochemicals, all key for peak performance.

Eat right and perform better. Find a nutrition plan for you.

Article from:
http://www.active.com/nutrition/Articles/7-Healthy-Foods-for-Runners.htm?cmp=17-1-564

SPCA Charity Run - May 29th 2011

I have signed up for this... the day before my Beijing trip, and a week after the Kuala Kangsar Larian Hari Keputeraan Sultan Azlan Shah !

Event : SPCA Charity Run

Date : 29 May 2011

Time : 6am

Location : Youth Park

Participation : Open to all members of the public.
Registration : Online registration only open for participants aged above 18 years old.
Participants aged below 18 years old are required to obtain permission from parent or guardian.
Registration Fees : RM15

Bib : Collection of bib # can be made as follows –

a. On 23rd May to 27th May in SPCA Office from 8.30am – 5.00pm.
b. On 28th May in SPCA Office from 8.30am – 1.00pm.
c. On 28th May in Gill's Vet Clinic from 2.00pm – 5.00pm.

Closing Date : 1.00pm, 14th May 2011 (Saturday)
Enquiries : Please call 04-2816559 (Ms Lily / Ms Kogi)

(Mon to Fri 8.30am – 5.00pm or Sat 8.30am – 1.00pm)

E-mail : spca4060@streamyx.com
Website : http://www.spca-penang.net

Event Timetable:
5.30am Registration at Youth Park Amphitheatre
5.45am Aerobic Warm Up session
6.00am 10km Run Flag-off
6.15am 5km Run Flag-off
6.30am 5km Walk Flag-off
7.00am Music and Dance
8.00am Fun Aerobic with George
8.45am Latin Dance
9.00am Belly Dance
9.15am Welcome Speech by YB Tuan Phee Boon Poh
9.30am Prizes Presentation
9.45am Fancy Dress and Lucky Draws
10.00am – 12.00pm More Music Entertainment/Food and Funfair

Prizes : 5km Run, 10km Run and Best Costume only.
Attire : No restriction (Animal fancy dress welcome)

Walk-a-Payung.. a walk for charity..

I will be running @ the Sultan Azlan Shah run on the same day, so am not participating in this.. This walk will be held at KL but it's a walk for charity and I find it meaningful, especially it's meant for the World Lupus Day. Lupus is an auto-immune disease that attacks the skin and connecting tissues, and usually involved multiple organs eg joints, kidneys, lungs, heart and intestines.The immune system attacks the body itself and cause damage to the body parts in a process called oxidative pressure.

Walk-a-Payung

An Umbrella Walkathon in aid of Lupus Sufferers

Why are we walking with umbrella

- To show the SLE patients have to avoid the sun.

- To raise public awareness of Systemic Lupus Erythematosus (SLE), a disease where the body's immune system attacks its own tissues.

- To raise funds in aid of people suffering from SLE.

Larian Hari Keputeraan Sultan Azlan Shah 2011 - all booked

Less than 2 weeks to go for the run. I have booked the hotel @ Perak Riverside Resort Kuala Kangsar @ RM150 for a Deluxe room.. Brining the family along..
Did some research on Kuala Kangsar.. looks like it's a small Royal town with a few museums and mosques ! Hope the eating places tips I got from Albert will be handy to bring me around :-)

The qualifying time is 1 hr 30 mins for the 14km as I registered in Men's Open category, instead of Junior Veretan :) :)

The Hotel I will be staying in for the night:
http://www.journeymalaysia.com/citykkangsarperakriverside.htm

The event details:
http://www.myraceonline.com/download/KKangsar/Event%20Details%202011.pdf