Marathon Series - Two 42kms (Ocean Island & RJM)

Marathon Series came out with a unique combo 42kms that comes with a superb medal that looks like a ying-yang logo. There's the inaugural Island Ocean @ Langkawi in April and then the popular River Jungle Marathon (RJM) @ Hulu Langat.

I can't make it to the April's Langkawi, so will just settle for the RJM (1st Sep), most likely my 1st 42km after coming home from AZ. So there'll be Sep's RJM, followed by Oct's PNM :)

Here's the details from their home page:

http://www.themarathonshop.com.my/events/the-marathon-series-2013/

From the producers of The River Jungle Marathon, The Marathon Shop proudly presents the introduction of The Marathon Series - Malaysia.

THE MARATHON SERIES 2013

The Marathon Series is a designed by The Marathon Shop to be a boutique FULL MARATHON ON ROAD (no trail involved) only run. It is designed to bring participants through some of the most spectacular sights in Malaysia. From the exotic countryside to world class islands, it will be a run you will definitely remember!

Imagine, sight-seeing beautiful Malaysia without ever needing to leave the road on foot.

In 2013, The Marathon Series will consist of 2 BOUTIQUE FULL MARATHON event in Malaysia in an ON-ROAD run. This isn't a trail run.

Series 1 - The Island Ocean Marathon 2013 - 21st April 2013
Series 2 - The River Jungle Marathon 2013 - 1st September 2013

THE ISLAND OCEAN MARATHON 2013
The Island Ocean Marathon 2013 is an inaugural run that has been designed by the team at The Marathon Shop. The course is in Langkawi, Kedah and it will bring you through the coastal lines of this amazing world famous island. The sun, sea and sand is what this run is all about. Run along the beach, coast and witness these amazing sights yourself!

As per our usual standards, The Island Ocean Marathon route is designed in a single loop of 42.195 KM. This means, every step you take brings is a fresh new sight!

There will be only minimal U-Turns so that you do not have to battle the route mentally!

Date: 21st April 2013
Time: 4.00 am (Race Briefing) 4.30 am (Race Start)
Venue: Awana Porto Malai, Langkawi, Kedah, Malaysia

THE RIVER JUNGLE MARATHON 2013
The River Jungle Marathon 2013 will be in it's Fourth (4th) year running. Introduced in 2010, The River Jungle Marathon is now an internationally recognized event.

It brings you through some of the most scenics sights only a stone throw away from the heart of Kuala Lumpur, Malaysia. A mere 20-minutes drive from downtown KL the route brings you to a marvelous sight of the Semenyih Dam, Mountains, and traditional Malay villages where the little kids from the Kampung (Village) will happily cheer you on in this fun filled Full Marathon.

Enjoy All These without Ever Needing to Leave the Road!

Date: 1st September 2013
Time: 4.30 am (Race Briefing) 5.00 am (Race Start)
Venue: Kampung Batu 18, Hulu Langat, Selangor, Malaysia

Registration is NOW OPEN at http://www.themarathonshop.com.my/events/the-marathon-series-2013/

For more information, please email to info@themarathonshop.com.my or call our friendly customer care hotline at 1300-88-6600

Great Quote

Read this yesterday from January's edition of RW.
I know the exhuasted part very well.. The exuberant is very mental - I always find it during races (that goes with the endorphins) but pretty tough during trainings. I guess I am too focused during my mostly solo runs. I need to start to smell the roses along the route and enjoy a bit more... and more relaxed.. Something to learn in 2013 as well !

You know you've had a great run when you feel exhausted but exuberant - Nicholas Kristof (NYT columnist)

Strength Training - 4 Strength Exercises for Time-Strapped Runners

I am pretty poor at strength training - both discipline as well as the variety of training methods.. Definitely one area that I need to improve vastly in 2013..

4 Strength Exercises for Time-Strapped Runners (like me loh !! :)

By Erik Taylor

It's never easy to maintain a balanced training program that includes running and building strength, but it's particularly difficult for distance runners who are training for a goal race to find the time for cross-training. But strength-training exercises are the armor that can protect runners from imbalances and injury. Complete these four essential exercises at least twice a week—the workout should take 10 to 20 minutes, depending on how you put the moves together.

Squat

The squat is the most important exercise runners can do. Squats build power and strength. A correctly executed full-range squat, where the hip crease goes below the kneecap, is not only safe for the knees, but it will also help make them more stable. When the hip crease is below the knee, your glutes, adductors and hamstrings are all engaged. A partial squat (hip crease does not go below the kneecap) will only activate the quadriceps.

Try to spread the floor apart with your feet as you are squatting. This will keep your knees from rolling inward. Push your butt back and down, maintain a rigid spine, and keep your chest up.

Single leg Dead-Lift

When performed correctly, this exercise will recruit all of the muscles of the posterior chain. Single-leg deadlifts (SLDL) increases foot and knee stability, and build better balance and proprioception (body awareness). If you find yourself falling over, it’s because your ankle stabilizers are not firing to help you keep your balance. SLDL can take practice to perfect, but it is worth it. Good Form Tip: Keep your back rigid and your eyes on the horizon, about 6 to 10 feet in front of you

Push-ups

A great full body exercise, push-ups can help increase endurance through consistent practice. Push-ups work the chest, triceps, biceps, shoulders, forearms, abs, and even engage the legs. If you do not have the strength to do a push-up, start with your knees on the floor.

Contract your abs—this will keep your spine rigid, chin in a neutral position, and will allow your chest to brush the floor.

Renegade Rows

Put your body in a push-up position with your hands around a pair of dumbbells or kettlebells. The goal is to keep the spine rigid with little to no movement of the pelvis as you are rowing up the weight. Renegade rows will increase shoulder stability, core strength and endurance.

Contract your abs, keep your chin in a neutral position, and ensure your feet are shoulder-width apart.

Training : 12/10 - 12/23

Less than 30days to go for the AZ RnR..
Training has not been consistent but at least it's better than the preparation for PBIM. Having a slight cough now. Hope it's not getting any worse which will derail all my plans.. Blame it on the durians and loads and loads of good food over the last 1 week..

12/12/12 -
USM - 20mins easy > 15mins steady > 2x1000m fast > 1.5mins recovery..
Pancit run
7.26 km || 00:40 || 05:34 pace

 

12/13/12 -

USM - 15mins easy > 3x400m fast with 2mins brisk walk > 3mins recovery.

Another tough one for me.. hungry and nearly blanked out.

4.96 km || 00:29 || 05:46 pace

 

12/16/12 -

Moderate LSD. Gurney-Pearl Hill-Botanical-Gurney. Evenly split pace between the 2 10ks.

19.8 km || 01:59 || 06:00 pace

 

12/19/12 -

15mins easy (6:10) > 4x400m fast (4:43, 4:22, 4:34, 4:34) > 4xbrisk walk (7:40) > 1x800m fast (4:53) > ended by the rain

6.15 km || 00:38 || 06:06 pace

 

12/21/12 -

Post Doomsday LSD. Gurney-floating mosque-clock tower-Gurney... Too tired to hit my 30k target.  I need to start training under the morning sun and with my shades..

26.1 km || 02:48 || 06:26 pace

Valdor Run - A small local race that's unparalleled !

Distance : 10.82km | Time : 1:02 | Pace : 5:47'/km

Did my first ever Valdor Run (11km). Valdor is a small new village situated in Sungai Bakap (exit Bukit Tambun toll) with well laid-out of 12 roads (Jalan 1-12). I signed up this race since i need to keep my December busy, else it will be a lazy month. So this marks my last race for the year.

I went with Edmund in the early morning. It was not easy to locate the exit after Bukit Tambun. Anyway, after some struggled and decided to turn on the Andorid Maps, we managed to find out way through. We reached there around 6.15am and a huge crowd was already formed.

This is a small local race with great kampung baru flavor, and in support of the Valdor Chinese School (organized by the PBIG of the school).. I estimated the crowd to be 500-600 with many age groups. The volunteers were seen starting to prepare the food for post-race feast !

The race started at 7am. Since this is my post-PBIM recovery race, but with a limited 400 medals for finishers, I was hard-pressed to ensure I do my best, yet not over-exerting myself. The race started well, and fast for me, as usual.  The route were well supported by the Valdor team cyclists and volunteers. It's amazing for such a local race, it can be so well organized. St John Ambulance members were seen almost throughout the route. We even have a kompang near the 6th km water station. Well, as for my race, it got worse after 5km, and I have to resort to some walking and jogging. I was on 5:30 pace at half-way point but deteriorated further, not surprising as I only had a couple of runs since PBIM on 18 Nov.

The finishing was a great set-up with the Chinese drummers drumming away at the final 100m and it made into a great 100m dash towards the finishing line.  The best is of course the post-race free flow of makan2 - fried mee, pau, nasi lemak, watermelon and many more ! Glad I made it in time to grab the last few medals (I believe the Men's veteran, the medals finished 10 mins after my race.. Phewww).

This is such a wonderful race, small, well-organized, scenic and kampung-styled, and post-racde feast.. I hope to be back next year.

2 thumbs up for the race !! Among the BEST I have raced this year.. and to think it cost me only RM20 for registration.. It's really unbeleievable !!

As for my timing, 1:02 for 10.82km, with a pace of 5:47. Nothing to shout about, really one of my PW for the year.. But at this festive season.. Who cares :)

The Valdor Chinese School - starting/finishing point

This Bomba is right opposite the school. Pretty cool,,No worries about fires !!

The finishing point - Mine was Category C

Part of the post-race feast

Medal

Medal

My final run for the year !

PF Chang's Rock n Roll Arizona - 20 Jan 2013

Signing up for this race, going to be my first race in the States, a day before my birthday !

Starts at downtown Phoenix, goes through Scottsdale, and ends at Tempe.. Not cheap ! Gonna cost me RM450+ (US$135 registration + processing fees) but I can later claim that I hv run in one of the Rock n Roll Series, a rare opportunity :)

http://runrocknroll.competitor.com/arizona

Kids Rock Arizona (January 2013)

Signed up for Jadyn and Jaden with a 50% courtesy of the GPTW !
50% of US$25 registration fees per entry. Total paid was US$33.58. 
All set to Rock the Kids Rock Arizona on Jan 19th, a day before Jaden's 6th birthday. Will be fun !

PF Changs KIDS ROCK

1-mile Fun Run

Saturday, January 19, 2013

Race Information

- The race is open to kids ages Kindergarten – 6^th grade

- Location: Tempe, AZ in front of Sun Devil Stadium at ASU

-  Participants are grouped by age; the oldest kids run first starting at 9:00am

-  Parents may run with their kids for free and no parent registration is required

- P.F. Changs will limit each age group to 800 participants and will close the race when full

Packet Pick Up

·         All race numbers must be picked up at the Health and Fitness Expo on Friday, January 18.

Health and Fitness Expo

o    Friday, January 18 from 10:00am-7:00pm

o    Phoenix Convention Center

o    North Building

o    100 N. Third Street

o    Phoenix, AZ 85004

Race number pick-up is not available on race day – you must pick up your kid’s race numbers the day before the race at the Health and Fitness Expo