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Running Clinic – SCKLM 2010

I attended the first running clinic for SCKLM held at Lake Garden early this morning at 8.00 a.m., it’s one of five running clinics planned by the SCKLM organizer.

The organizer estimated about 200 runners for the first clinic, but only about half of it turn up. Coach Mark Williams shared his experiences and gave valuable training tips on running the marathon – especially the SCKLM 2010. It was a very good clinic as i gained significant information relating with proper trainings and preparing for marathon (in my case HM), my view was shared by many newbie turn up for this event.

Participants for this clinic were given a booklet written and compiled by Mark Williams based on his experiences as a runner and running coach. The booklet was specially written for SCKLM 2010, he gave us an interesting short talk on the subjects of :-

Chapter 1 – TRAINING PROGRAM

Chapter 2 – STRETCHING

Chapter 3 – NUTRITION & HYDRATION

Chapter 4 – GEAR (Shoes & Clothing)

Chapter 5 – INJURY PREVENTION

Chapter 6 – TIPS FOR WOMEN RUNNERS

Chapter 7 – RACE DAY PREPARATION

Chapter 8 – AFTER THE RACE

Coach Mark Williams (black shirt & short) being introduced by Director of the SCKLM. 

Among useful tips running SCKLM 2010

• Wear white/light top (don’t wear black).
• Wear a hat and sunglasses (to avoid the sun glaze).
• Wear proper shoes to avoid injury (use trainers with support arch), he informed us that running shoes that we bought in the market, most probably are not suitable for our feet. Every runners have a different foot and different ways of running. He proposed a solution - “customised sole”. He have one made for him, cost about RM500.
• Do not buy light trainers/running shoes if unless you’re skinny runners. Running shoes need to match your weight, if you weight more you need regular running shoes as it have more cushioning to absorb impact.
• He highlighted the importance of proper stretching before training and race day. Especially after he was injured for long time last year, he said listen to your body and especially the Doctor’s and Physio’s advise.
• Running a marathon required high commitment to the training schedule, if you missed the weekday runs – DON’T MISS the long Sunday run/LSD.

After the talk, we all had a short run (1 loop) around the Lake Garden. There will be four more running clinics held in Ipoh, Penang, JB and finally back to KL again. You can check the clinics schedule here.

I had one-on-one talk with Mark Williams right after the run, i needed his advise on selecting running shoes. When he saw my running shoes, he directly advice me NOT to use the shoes for running because the bottom of the shoes is flat and does not have arch support. It’s not suitable for distance running! I gladly took his advice and thankful that i attended this running clinic, how else  would i know that i’ve been running with improper running shoes which caused my injuries – Achilles tendonitis and plantar fasciitis.

That afternoon, heeding the coach advise and my doctor prescription for new shoes, I made a bee line to the shoe store in Sunway Pyramid. After careful consideration, i chosen running shoes with good cushioning and arch support. Hopefully after this i’ll be running free of injuries :-)

My new “medicine” for my injuries

Reminiscing the 80’s

I have no idea what to write today, a fellow blogger Haza wrote about the good old days in the 1980’s and included her favourite song – so here i am jumping into the band wagon.

I am a KL boy through and through, my parents had a house in Kg. Bahru and I was born at the nearby Hospital Besar Kuala Lumpur (HBKL) or General Hospital (GH), now referred plainly as HKL. In 1972, Kuala Lumpur was the capital of Selangor State, not many people knew this as the Federal Territory of Kuala Lumpur was only established on 1st February 1974.

Growing up in the big city like KL in the 80’s was great, Pertama Complex was my favourite hang out after watching movie in nearby Odeon. I remembered watching my first movie there in 1987 titled “Over The Top”, starring Sylvester Stallone..he he. I was only 15 and had a little pocket money to spend, only can afford the 40 cent Minibus ride to Jalan TAR. Sometimes, i walked all the way to Bukit Bintang with my mates if we got bored with Pertama Complex……those were the days..he he

The 80’s is the best decade for music, we had everything from Pop songs to Rock/Heavy Metal songs. These songs below are my favourite slow numbers, enjoy peeps.

The Inaugural Chap Ayam Family Run 2010

I woke up at 6.00 sharp this morning and decided to go back to sleep…nah that didn’t happened. I’m a sucker for all inaugural event; cases in point – PNM 2010, ENR 2010 and now CAR Family Run 2010.

I arrived at Lake Garden’s parking lot at around 7.00 am, the parking lot was half full and many runners already walking towards the starting line at Tapak A. I met fellow blogrunner Ijam while waiting for the event to start, he was a dead giveaway – he was busy snapping photos when i spotted him (a blogger syndrome). I was made to understand that about 200 runners took part in this maiden event, but i feel the number of runners are less than that figure. Some CAR members came from outside KL, one member that i met came all the way from Ipoh just to support the club event. Now at this event, i can finally put the names to the faces of some of the runners and CAR committee members.

With Ijam (he was making funny faces..he he)

The event eventually started at 7:45 a.m., the men took on 3 loops/10 km run and the women ran 2 loops/7 km. I started from the back of the group with the application of Che Running Theory 101 (start from the back and run pass as many runners as possible), anyway i’m still in recovering stage and i was taking the run as easy and slow as i could – no rush! There was one very steep hill at the end of every loop – killer hill! At the second loop, i almost slipped as the hill was quite slippery due to the early morning rains. As the distance goes on, i felt comfortable with pace and run – this is a nice feeling, i am coming back to my normal run and pace. The elite runners passed me by at halfway through my second loop, damn these guys are fast!

Final briefing by Mr. Secretary

Near at the end of the third loop, i ran, paced and chatted with Zaki – CAR111. We completed the run together with both hands held high – just like ENR with Che. I completed the 10km run (10.91km according to ronnie see) with the time of 1:21 hrs at no.75, no biggie and i take that result any day.

With Zaki CAR 111 at finish line (Photo courtesy of Haza) 

I noticed that there were many photographers for this event, including the ever presence Tey, plus Hurricane Haza and others. Thanks for taking our photos and let us pretend like a superstar for a minute.

 Photo taken by Hurricane Haza

 Tey with left hand holding nasi lemak while right hand gripping the camera – this is pure commitment peeps!

Overall, although this event is small but it was a success. Congratulations to all committees and CAR members for their supports. The water station is great, the fruits and nasi lemak station was superb. The medal was beautiful and unique, worth every penny! Mr. Secretary – Hailmi, apologize for the t.shirt sizes issue (the size was a bit bigger than normal) – still a minor setback as we can always use the t.shirt outside the event plus as an identification for Chap Ayam Runner in future running events. The CAR Family run will be one of my favourite events in years to come, well done everyone.                            With Imam Zul Galeh – the guy who introduced me to CAR, thanks Zul.   

 Big Ayam Family potret

Medal - Front

Medal - Back

CAR Family Run 2010 – Race Kit

Today i collected my CAR’s race kit from Bukit Aman Car Park. My lucky bib number is A4, the race kit consist of CAR Family Run shirt and a bib – it’s simple but priceless. In years to come this shirt will be an icon for Chap Ayam Runners, coz its represent the history of the 1st ever running event organise by this small but significant running club.

I am still contemplating whether to run or swim in my bed for this event..

Maybe i just jog the 10km distance in a very slow pace…

or maybe i just walk all the way to the finish line. Maybe i should stay home and miss all the fun plus the free nasi lemak..emmmm??

This story will be reveal itself tomorrow in Lake Garden …stay tune peeps!

Front of the t.shirt – everyone is a winner at CAR

JTi Walk-A-Hunt 2010

I woke up at the sound of my mobile phone ringing around 6.15 a.m. last Saturday morning, it was Hisham’s wake up call. I only had 2 hours sleep that night, went to bed at 4 a.m. after having early breakfast with Dr. Ross. I had a quick shower and after subuh prayer, i went quickly to the parking lot. Hisham was eagerly waiting for me behind the wheel of his brand new Toyota Rush, he was excited about today event. We arrived at Berjaya Times Square parking lot at about 7:15 a.m. 

Our group named - “The Conquistador” led by Hisham participated to our third year running JTi Walk-A-Hunt. Hopefully our experiences in past treasure hunt will be significantly useful this time around. Haizam, one third of the “The Conquistador” could not make an appearance this time and we decided to replaced him with Sobri, another friend from Putrajaya office. It was pretty damn early when we registered our group at the entrance of Cosmo’s World Theme Park, fewer than five groups were there at the time. After breakfast, the organizer gave a final briefing before starting the event at 9:05 a.m. We were informed that, apart from the traditional answering questions and clues; we need to perform 3 specific task – 1) Wear a saree correctly and completely in front of judge (Hisham did this task brilliantly); 2) and 3) All three of us need to take two out four rides in the Galaxy Station (DNA mixer, Spinning Orbit, Space Attack or Roller Coaster). If any one member of the group cannot perform the specific task, they will be ask to perform a “Road block” task – just like the Amazing race, which will be time consuming tasks. The treasure hunt questions was tough – we almost had all the answers, but the last set of the questions we just guess it as we were dead tired after walking around in Berjaya Times square for more than three hours. We were to damn tired to cared!

After completed all the treasure hunt questions, we choose to take Roller Coaster and Spinning Orbit to complete the task. Thankfully our group member did not chicken out for the tasks – else it’s going to be a boring road block task. The first ride was the roller coaster, we’ll thought it was going to be easy. We’re dead wrong, it’s was one the the scariest ride ever – the coaster twist and turn 100 meters in the air with such heart attack speed. Don’t try this if you have heart conditions! Hisham and Sobri will attest to this as they left the coaster weaken and clutching their heart, i was scared, terrified and excited at the same time…he he . I don’t think we going to take the roller coaster ride any time soon. Next ride was the Spinning Orbit – i wasn’t so bad compared to the roller coaster. We’re given one day pass to take all the rides in Cosmos’ World, but after we decided against it as we do not want to throw our lunch later. We completed all our task with 15 minutes to spare before dateline at 12:45 p.m.

Afterwards we went to lunch at Berjaya Times Square Hotel at 14th floor, the winners was announced right after lunch – imagine how tough was the questions, the champion team only managed to collect 65/100. Well then, we better start preparing for next year as we left the event empty handed..again! No matter, I had fun enduring this event – i can’t run but i’m sure can walks (still in rehab mode..hu hu). In addition, it was priceless seeing the guys faces after the roller coaster ride..he he. Till’ next year you’ll :-)

  Hisham at the registration counter

Final briefing by Mr. Hadi

Hisham sending in our answers and completed task.

Congratulations to the winners

Briefing – JTi Walk-A-Hunt 2010

I attended this briefing at the beautiful KLGCC, this would be my 3rd year entering JTi treasure hunt by foot. Only a fraction of would be participants attended this briefing as it’s was held during Thursday afternoon – working day.

In the briefing, we was informed by Mr. Hadi – JTi Corporate Communications, that about 56 teams comprises 3 members each would compete this year; that would be about 168 participants this year. Last year, the questions and clues was very difficult to crack; and for this year the organizer promise us less difficult level of treasure hunt (due to complaints they received last year). All of us were anticipating with suspense about the would be venue for this year Walk-A-Hunt, last year we had to take LRT and walk for miles around Masjid India/Jalan TAR area.

At the end of the briefing, the organizer finally reveals this year location – it would be an indoor event at Berjaya Times Square Shopping Complex. Yay no sun and sweats plus an air-conditions area. I believe the organizer is keen to reject the risks involves in letting the participants walk and cross the hectic and often dangerous Kuala Lumpur’s streets, like the past two treasure hunts. Bravo guys, good intentions and excellent planning. Hopefully our team would fare better this time than our past treasure hunting.

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Rehab

Yesterday i went for my appointment at PPUM for my feet x-ray scan and ultrasound scan. My ultrasound scan was conducted by visiting a Doctor from the states (USA), he was working with patients at PPUM for a month long clinical attachment. This is his final week in PPUM, and upon completed my ultrasound scan, he found a small tear in my ligament in the area of plantar fasciitis (precisely my left heel). The doctor assured me not too worry as i do not need surgery for this injury – glad to hear that doc. I just need conventional recovery that’s all, stretching exercise and rehabilitation.

After the ultrasounds session, i check myself into rehabilitation clinic at PPUM – just besides the Sports Clinic. There, i spend about an hour doing physical recovery, spend 15 minutes lying while the doctor put red light treatment on my feet, then another 15 minutes on a machine that produce a mild electric shock to my left feet and finally spend 15 minutes on balancing board (to strengthen my feet). This is soo booring..mmmm can’t wait to run again. I need to attend this session once a week until i fully recovered, anyway the doctors and nurses was nice and gave me a lot of encouragements, it’s funny for someone like me who hate going to hospital now spending so much time in it. Peculiar thing is there’s no longer certain “Hospital Smells” in Hospitals nowadays, wonder why? Always hate that smells, that’s why i stayed away from Hospital.

Now to focus on recovering …..hope to come back stronger!

Injured

The specialist Doctor said to me “NO RUNNING FOR A FEW WEEKS!”, you need to rest your injured feet, he added. That was the saddest thing anyone could said to me, running is like air for me, without it i could not breath. I felt like crying there and then, but think against it (the Doctor might think i have a mental breakdown). When i ran, there is no past or future, just me floating in a moment of time. What could a adrenaline junkie like me to do? The doctor said you can still swims, but i can’t (literally)…i do not know how to swim, never learn how, it’s my very own achilles’ heel.

Rewind back a week before..

It was during ENR, my second HM and it was tough and my feet was killing me. After the race, i could hardly walks, actually i preferred crawling to the feeder bus stand in front of MMU’s gate. I took the bus to P7 parking lot with Che that night, when we arrived at the P7 bus stop, i calculated roughly about 200-300 meters to my car from the bus stop. I was a walking zombie, i cannot stand to walk any longer, felt like sitting there in P7 bus stop until next morning. Che was kind enough to offer carrying me to my car, i thanked him but NO thanks. It was dark (the P7 area) and people might get the wrong impressions..

The morning after was a killer! I really was in humongous amount of pain when woke up, the pains came from my left feet! (Right feet was in normal condition). I better get my feet a proper check-up, after few days of constant nagging from the missus, on one fine Sunday morning (yesterday), i went to a Specialist clinic in Subang. The Doctor diagnosed me with -

1. Plantar Fasciitis

2. Achilles tendinitis.

Now i am officially injured, i been injured all this while since December 09’, i think right after Malakoff 12 km run. I thought it was nothing, but definitely it’s something! No wonder i was always in pains during training and races, guess what, i endured and ran two HM with injured feet during this time. Whenever i was in pains during the races, i always told myself don’t be a sissy and man-up, that was my mental challenges and it was not easy to go on running, especially when your feet gave up on you. It’s really a wonder on what our mind can do to overcome physical shortcomings.

After the doctor prescribed me with some medications, I asked the doctor to write a reference letter for me to go to PPUM for further treatments. Today, i registered myself in PPUM and was checked at PPUM’s Sport Clinic, the nice doctor there asked me to do lotsa stretching during my rest period and made appointments (tomorrow) for me to have my left feet X-ray and Ultra-sound. Before i left, the doctor reminded me ‘NO RUNNING PLS”..hu hu (i am crying in my heart now). Hopefully, i will recovered long before SCKLIM in June, i won’t miss that for the world, especially to see my marathon virgin friends running the FM.