Events calender Last updated: 3 July 2007, 9.28pm

08 July 2007 - Roasters Chicken Run 2007
08 July 2007 - Siemens Run 2007
15 July 2007 - Seremban Half Marathon 2007
22 July 2007 - KL 10KM Run 2007
22 July 2007 - Klang 10KM Run 2007
29 July 2007 - Melaka Historic City International Run 2007
29 July 2007 - Kuantan Beach Run 2007
29 July 2007 - Larian Utusan Bangi 2007
05 August 2007 - adidas King of the Road 2007
12 August 2007 - PJ Half Marathon 2007
19 August 2007 - Batu Caves Tanggathon 2007
26 August 2007 - Subang Jaya 10KM Run 2007
26 August 2007 (TBC) - Larian Shah Alam 2007
26 August 2007 - National Unity Run 2007
07 September 2007 - 50KM Kedah Utara Ultra Marathon
08 September 2007 (TBC) - Genting Trailblazer 2007
09 September 2007 - Mizuno 10KM 2007
28 October 2007 - TM International Towerthon 2007
10 November 2007 - PowerMan Malaysia 2007
11 November 2007 - IOI Community Run
02 December 2007 - Standard Chartered Singapore Marathon 2007
09 December 2007 - Brunei Marathon 2007


Tips in getting started as a runner by phoenix@Frank
As I am not expert myself, I will try my best to help new runners around by giving them advice. And the following is based on my past and current experiences as a runner. I created this basic guide myself and if there are any suggestion or corrections to it, I welcome it. I sincerely hope, that this will be able to help new runners take their first step into their running "career". Happy Running!

Training – People often mistaken that runners only train by doing cardio like running and cycling. I disagree, as you need a strong body too. It's tough to built our body up like bodybuilders, but that doesn't mean that we can't build strength. I do work on my body like doing chest press, bicep curls, dead lift and so on. By building body strength, there is no worry of collapsing during a run. Leg workouts like squats, lunges, extensions, curls and presses helps a lot on the leg especially to strengthen the quadriceps, hamstring and glut. A word on advice here is most runners complain on knee problem but yet still do leg workouts. Please avoid this as more harm is done, long-term damage I mean.

Diet – Most runners are skinny. And people think that we can eat what we want cause our body can burn the fat away easily. I must say that I disagree with it. As for me, I watch my diet. I still avoid those unhealthy foods like oily stuff and others. You know what I mean. You need a healthy body to take you through the run. Runner's diets are mainly made up of carbohydrate. A day before a run, I will load myself up with it by mainly eating rice or pasta. Fish is a good food too. As for supplements, I take Omega 3,6 and 9 (multi-oil formula), glucosamine and protein shake. As for the GI (Glycemic Index) measurement, it is advisable to go for a low GI meal of course. A low GI meal allows your body to actually "control" the amount of glucose into your bloodstream, therefore "controlling" the amount of energy used avoiding a total system blackout. But for me, I don't really watch my GI. I wok out most of the days, unless I fall sick and I don't want to give myself a headache going to measure the GI on each meal I take.

Shoes – There are many types and brand of running shoe around. The 2 major players in our market are Nike and Adidas. However, people who knows shoes knows New Balance, Asics, Mizuno and Brooks make good running shoes as well, and if not even better! Basically, there are 3 types of running shoes around. Cushion, Control and Trail. I will not go into Trail here, as it is more to CrossCountry runs like the Genting TrailBlazer event. Firstly, Cushion shoes are made for those who has problems especially with their knee (cartilage). The heels of the shoes are made of soft compound materials so that it will act as a "suspension" upon landing. However, stability is sacrificed to make all this possible, but not much. Some famous technologies for cushioning are like Adidas's Formotion and Asic's Gel. As for Control, a wider sole is given to the shoe to make it more stable. But to achieve this, cushioning is reduced. Therefore, there are no perfect shoes around. It's up to you to choose. Choose wisely in terms of comfortness. And do not wear new shoes for a long distance run. Always give your foot at least month to adapt to the new shoes. Wear it around walking around the house or to the shopping mall to have it "seasoned".

Running pattern – Different runners has their own running patterns. Just stick to the one that you are comfortable with. However, there a few rules of the thumb that you shall follow to avoid injuries. ALWAYS keep the knee soft when running. NEVER lock them up when the foot touches the ground. By keeping soft means never straighten the knee. Instead bend it slightly. As for the body, lean forward a bit instead of leaning back. This is to avoid stress being put on the lower back and also the heels. If pain is felt, perform a light stretch to the area. Taking off the shoe is a good choice while stretching the leg. And always remember to inhale and exhale. Never hold your breath. Oxygen is energy! There is a breathing pattern for runners but I get to that the next time.

Race day – Wake up early at least 2 hours before the run starts. I wake up 3 hours before. Take a shower to freshen up. Empty your bowel. Take a light breakfast 2 hours before the start of the event. Banana is a good fruit for it's high potassium content. PowerBar Performance Bar can be taken an hour before the event though, but have to be taken with at least 12oz of water. Prepare PowerBar Gel for consumption during the run. I take one pack with water for every 10KM. Although recent research finds that caffeine does not dehydrate the body, I still take the non-caffeine flavored ones. ALWAYS perform a warm-up and stretch before the start of the run. Most runs have refreshment stations along the way. Always use it to keep yourself hydrated. Mix plain water with isotonic drinks. When decide to walk, walk at a fast pace like in a walkathon. The rest, it's up to your will power.

And lastly, enjoy your run.


Nutrition tips for runners.
Before race - Hi complex carbo meals like rice and pasta. If possible, go for low GI, but for me, I don't really watch it cause it's simply to much hasself to measure. Nothing spicy or oily that will upset the stomach. Banana is a good choice due to it's high pottasium content, but watch the fibre content too as it will cause bowel movement. For race day, take solid breakfast at least 2 hours before race. Follow up by a energy bar an hour before race and take it with water. 20 minutes before race, take a carbo electrolyte gel like PowerBar Gel with water.

During race - Keep yourself hydrated at all times, not too much though as it will wash out electolytes. Take energy drinks like PowerBar Endurance. Isotonic drinks contain sugar and although can be taken, it's not recommended. Carbo electrolyte gel like PowerBar Gel is another well known product to be taken during runs. Some runners carry around bananas too. Always take everything with water to ease nutrients absorption.

After race - Hydrate yourself with any liquid you can find. Isotonic works here. PowerBar Recovery contains carbo and also protein to assist energy replacement and also muscle repair. Whey protein do help in the muscle repair. PowerBar Protein Plus does contain whey isolate. Take it with water too. Recommended to be taken within 30 minutes after race.


Common problems faced by runners
Every runner should know the risk of running and the problems commonly faced. Therefore, I've compiled a few information on them to help everyone here treat it, or better to prevent it.

Runner's knee - Or Chondromalacia Patellae also known as Patello-femoral Pain Syndromeis a degenerative condition of the cartilage surface of the back of the knee cap, or patella. It produces discomfort or dull pain around or behind the patella. It is common in young adults, especially soccer players, cyclists, rowers, tennis players, ballet dancers and runners.

Osteoarthritis - Also known as degenerative arthritis, degenerative joint disease, arthrosis or in more colloquial terms "wear and tear", is a condition in which low-grade inflammation results in pain in the joints, caused by wearing of the cartilage that covers and acts as a cushion inside joints. As the bone surfaces become less well protected by cartilage, the patient experiences pain upon weight bearing, including walking and standing.

Kneecap - Or patella is a thick, triangular bone which articulates with the femur and covers and protects the front of the knee joint. It is the largest sesamoid bone in the human body. It is attached to the tendon of the quadriceps femoris muscle, which contracts to straighten the leg.

Cartilage - A type of dense connective tissue. It is composed of collagenous fibers and/or elastin fibers, and cells called chondrocytes, all of which are embedded in a firm gel-like ground substance called the matrix. Cartilage is avascular (contains no blood vessels) and nutrients are diffused through the matrix. It is one of the major component in the kneecap and is the most common tissue that runners tend to hurt frequently.

Glucosamine - Taken as a supplement, is an amino sugar and a prominent precursor in the biochemical synthesis of glycosylated proteins and lipids. Glucosamine is commonly used as a treatment for osteoarthritis. Since glucosamine is a precursor for glycosaminoglycans, and glycosaminoglycans are a major component of joint cartilage, supplemental glucosamine may help to rebuild cartilage and treat arthritis.

 

 

 

Warning: It's tough!!! Not suitable for beginners, but if you are fit, you can always give it a try The ridges is high and quite difficult to climb and if you are afraid of height.. BEWARE.. CLIMB AT YOUR OWN RISK~~!!!

Things to bring along:
Water (1 bottle of 1.5 litre is enough.. more would be better) I only brought a 600ml small bottle..shud have known, i would bring more..
A sling back (Small backpack, make sure your hands are free) Carried a waist pouch
One set of clothings. You will sweat and smell. There is a river down the dam that you can actually swim there.
Some food for picnic. E.g bread, biscutes... whatsoever.


How to get there?
I'm from Klang. Therefore, the direction below is for those from Klang using the KESAS Highway.

1. Drive MRR2 all the way until you reach Zoo Negara (from KL City) . Zoo will be on your right.

2. Keep to the left and go towards the traffic light under the bridge. Then, maake a right turn and go straight. You will pass by 2 schools on your right. One of them is SMK Tmn Melawati (not sure the name).

3. Go straight until you reach a roundabout, make a 9 o clock turn and then go straight to the 2nd roundabout to make a 12 oclock turn (You are at 6 oclock)

4. Go straight again up the hill and turn right. Turn right again at the next junction (By now the road is really narrow) go straight in and you will reach the Klang Gates Dam. There's the starting point.

How high is it?
Not sure, but it is a ridge..I hike from peak to peak. I completed the route from the starting point till the ending point, there's more route to try.

How long does it take for a beginner?
Approximately 4 hours for a beginner, but fit person maybe takes 3 hours to complete the whole journey up and down. I took about 2 1/2 hrs to complete cuz the group in front was really fast pace, almost like running.

1-10, How tough is it?
I would say it is at 7.. begining was ok.. rocky part is hard... and it is dangerous coz the ropes provided there are run-downed.. and some certain area do not have ropes. From the peak, you can get to see the valley down there.

How much to spent?
Depends on where you are travelling from. I am from Klang.. estimate cost is RM 30 per trip for toll and petrol.

More info here:

 

 

Below are some of the pictures taken by a fren who i have meet for the very 1st time over there..

Thanks to him, for taking the pictures!

 

Starry, starry night.
Paint your palette blue and grey,
Look out on a summer's day,
With eyes that know the darkness in my soul.
Shadows on the hills,
Sketch the trees and the daffodils,
Catch the breeze and the winter chills,
In colors on the snowy linen land.

 

Now I understand what you tried to say to me,
How you suffered for your sanity,
How you tried to set them free.
They would not listen, they did not know how.
Perhaps they'll listen now.

 

Starry, starry night.
Flaming flowers that brightly blaze,
Swirling clouds in violet haze,
Reflect in Vincent's eyes of china blue.
Colors changing hue, morning field of amber grain,
Weathered faces lined in pain,
Are soothed beneath the artist's loving hand.

 

Now I understand what you tried to say to me,
How you suffered for your sanity,
How you tried to set them free.
They would not listen, they did not know how.
Perhaps they'll listen now.

For they could not love you,
But still your love was true.
And when no hope was left in sight
On that starry, starry night,
You took your life, as lovers often do.
But I could have told you, Vincent,
This world was never meant for one
As beautiful as you.

 

Starry, starry night.
Portraits hung in empty halls,
Frameless head on nameless walls,
With eyes that watch the world and can't forget.
Like the strangers that you've met,
The ragged men in the ragged clothes,
The silver thorn of bloody rose,
Lie crushed and broken on the virgin snow.

 

Now I think I know what you tried to say to me,
How you suffered for your sanity,
How you tried to set them free.
They would not listen, they're not listening still.
Perhaps they never will...  

 

 

 

 

A little boy about 12 years old is walking down the street dragging a
flattened frog on a string behind him. He came up to the doorstep of a house
of ill repute and knocked on the door. When the Madam answered it, she saw
the little boy and asked what he wanted.
He said, "I want to have sex with one of the women inside. I have the money
to buy it, and I'm not leaving until I get it. "The Madam figured, why not,
so she told him to come in. Once in, she told him to pick any of the girls
he liked.
He asked, "Do any of the girls have any diseases?" Of course the Madam said
"No". He said, "I heard all the men talking about having to get shots after
making love with Amber. THAT'S the girl I want."
Since the little boy was so adamant and had the money to pay for it, the
Madam told him to go to the first room on the right. He headed down the hall
dragging the squashed frog behind him.
Ten minutes later he came back, still dragging the frog, paid the Madam, and
headed out the door. The Madam stopped him and asked, "Why did you pick the
only girl in the place with a disease, instead of one of the others?"
He said, "Well, if you must know, tonight when I get home, my parents are
going out to a restaurant to eat, leaving me at home with a baby-sitter.
After they leave, my baby-sitter will have sex with me because she just
happens to be very fond of cute little boys. She will then get the disease
that I just caught.
When Mum and Dad get back, Dad will take the baby-sitter home. On the way,
he'll give her one in the car and he'll catch the disease.
Then when Dad gets home from the baby-sitter's, he and Mum will go to bed
and have sex, and Mum will catch it.
In the morning when Dad goes to work, the Milkman will deliver the milk,
have a quickie with Mum and catch the disease, and HE'S the ******* who ran
over my FROG!"