Malaysia is 53 ...

Happy 53rd year of independence MALAYSIA ... hopefully we all will unite and strong forever for our younger generation ... we are the base for them to continue the spirit brought by our warriors during the Emergency ...

STAY STRONG MY COUNTRY ... MALAYSIA KU ...

10 ! 10 ! 10 ! Fun Run ....

I likes their tag ... IT ONLY HAPPENS ONCE IN A LIFE TIME ... is it true ? 10 October on Sunday ... I think the answer is no because it will happens again but it will happens again in year 2021, 2027, 2032, 2038 and 2049 ... but this year is SPECIAL because all 10 ... 10/10/10 (10th October on Sunday) .. why Sunday ? because normally running event will be held on Sunday ..

This Fun Run quite interesting because it all started from 10 ... or if u mix the time it will also end with 10 .. INTERESTING ? if interested to join .. please read article below ... copy and paste from
http://hooha.asia/index.php?option=com_chronocontact&Itemid=250 ... the very MALAS one to write ...

Imagine doing something special with your family and friends on a unique day, 10th day of the 10th month of 2010, hence 10/10/10.It is also unique because this date will never happen again for another 100 years (10X10). I don’t know about you but I don’t think I will be around to witness it again.So why don’t we all come together and do something special on a unique day! Have fun, be healthy and go crazy!

Experience the carnival environment. Just enjoy what life has to offer with thousands of people who will be there. I am personally looking forward to the performances by the children in a street basking style.Let’s be ALIVE! It is going to be a KODAK moment for YOU.3700 people starting at Lot 10 Jalan Bukit Bintang walking or running (we really don’t care as long as you are having fun) 5.5km (=10) along Jalan Sultan Ismail, Jalan Raja Chulan, KLCC and back.

Imagine being together holding hands with your spouse, children, friends in the morning, being healthy, feeling the energy, bonding, meeting and making new friends.What a way to spend your valuable time on a unique day. Dont missed out on this very special event on very unique day. Spaces are limited.

Register Now!

Date:10th October 2010 (Sunday) (10.10.10)

Start Time:8.20 a.m (8 + 2 = 10)

Place (Start/Finish):Lot 10, Bukit Bintang

Distance:5.5 km (5 + 5 =10)

You don't believe me .. like I said all will end with 10.

10 you ^_^

Sahabat ..

gambaq di kala muda belia ...

gambaq selepas 20 tahun ... hehe sama ka atau sudah lain ?

Sahabat tajuknya ... agak-agak apa yg sinonim dgn tajuk tu haa ... tambah-tambah bulan posa ni ... antaranya Re-Union la ... al maklum la lepas habis sekolah ada yg terus lost contact ... paling teruk pon setahun sekali la nk jumpa time bulan posa mcm ni ... worst case scenario ... 20 tahun tak jumpa ...

Kalau dh jumpa mcm2 cerita la yg keluaq ... samada cerita baru atau pon memori zaman budak-budak dulu ... ada cerita gembira ada cerita sedih ... part paling ketara fizikal la ... ada yg maintain ada yg semakin kembang ... la ni dgn ada FB .. senang la nk cari member2 zaman sekolah dulu ... sekurang-kurangnya dapat jumpa balik .... walau pon di alam maya ...

kepada yang dah arwah ... Al-Fatihah diucapkan ... masih teringat zaman susah senang bersama ... zaman kecut perut time cikgu paling garang nak masuk kelas ^_^

akhir kata ... kita akan jumpa kawan baru tapi kawan lama jangan lupa atau buat-buat lupa ...

Selamat Berpuasa ....

Ramadhan datang lagi tahun ni ... Alhamdullilah berkesempatan jumpa ramadhan lagi sekali ... kepada semua Selamat Berpuasa dan Selamat Beribadat ....

Suasana tahun ni x kelam kabut macam tahun lepas ... maklumlah tahun lepas si kecil keluar awal bulan puasa ... jadi dapatlah juga pengalaman berbuka kat hospital ... tahun ni si kecil dh hampir setahun ... Ibu dan Babah berbuka dia pon sure tumpang sekaki ... semuanya nk rasa ...

Apa yang bestnya ramadhan ... selain bazar ramadhan ... tak lain tak bukan ialah sembahyang terawih ... kalau dulu masa budak-budak ... terawih waktu yang ditunggu-tunggu .. bukan apa selain dapat jumpa member-member .. dapat makan "more" ... masjid biasanya akan sesak time bulan posa ni ... harap-harap akan sesak sampai habis ramadhan la ...

teringat jugak dulu-dulu kena hantar juadah dekat rumah jiran-jiran ... rasanya tak semua budak-budak la ni berkesempatan nak rasa suasana macam ni lagi ... kemeriahan ramadhan dalam erti kata yang sebenar ...

Salam Ramadhan dan Selamat Berpuasa ... Selamat Beramal ...

With Zara ...

anak tibet yg cukup payah nk pakai topi la ni .. jenuh berperang ...

tidur nyenyak2 tau ... nanti bangun jgn meragam ....

kalau x meragam nanti Babah belanja smoothie chocolate ^_^

hari kedua Babah kena teman Zara ... minggu ni Babah punya turn pulak ... last week Ibu dh 2 hari EL ... routine Babah and Zara ... hantar Ibu pg ofis then balik ... belom sampai rumah Zara dh pengsan ... senang sunggoh jaga ... tidur je kejanya ...

Nursery Zara tutup seminggu sbb tu la kena gilir2 jaga ... seminggu tutupnya ... kena jangkitan HMD ... Zara pon dh berjangkit skali .... tapi don't worry doktor dh kasi ubat ... satu lagi dh makin besar ni makin payah nk makan ubat ... nk pakai topi pon satu hal ... kalau boleh pakai lebih dr 5 minit itu satu kejayaan besaq tu ^_^

Siemens Run 2010

bersama geng2 Chap Ayam Runners lps hbs larian ...

lepak lepak lepas habis larian ..

Yb Datuk Saravanan melepaskan pelari jam 7.20 pagi ..

kakak dua org bawah ni kt depa pantang nmpk camera ... apa2 lah janji Hepi .. TQ sbb bg granola bars free ek ...

Siemens Run ? apa ke benda tu ... ini merupakan acara tahunan larian 10 K ... tahun ni telah diadakan pada 18 july ... last year register tp x lari ... seperti biasa larian dimulakan dan dihabiskan di Dataran Merdeka ...

ramai juga yang join acara larian ni ... bestnya berlari ni selain berpeluh tak hingat punya ... macam-macam perangai manusia kita boleh tgk ... ada tua, muda, besaq, kecik, comei lote (^_^), dan macam-macam lg la ... ada yg lari bawak baby pon ada (cayalah bro) ... Si Bro Rohaimy bawak anak dia Si Rayyan dlm stroller ... kalau dia boleh lari dgn bawak beban lg ... x kan la ada di luar sana yg x mampu nk berlari kan ... mau dgn x mau je masaelahnya ...

selain berlari, acara macam ni jugak bagus utk mengeratkan tali persaudaraan ... sbb aku dh join geng Chap Ayam Runners (CAR) ... so lepas lari seperti biasa kami geng2 CAR akan berkumpul sambil berkenal-kenalan dan bertukar cerita dan pendapat .. maklumla kadang-kadang ada event yg berjalan serentak ... jadi mana-mana runner yg join kt tempat lain tu blehla cerita dia punya pengalaman ... tp yg plg gempak time nk amik gambaq la ... havoc jadinya ... biasala skali skala ...

bulan 7 ni byk betui acara larian ... boleh kata tiap2 minggu ada ... biasala bulan 8 dh nk posa ... penganjur pon berlumba2 nk buat event .... minggu ni saja pon berjalan serentak 4 event kalau x silap ... Taiping Heritage of kos kat Taiping, Jacob's Walk of Life kat Frim (aku p acara ni bawak my wife and my princess), Orange Run kat The Curve and Triathlon kat PD .... kat mana skali pon acara berlangsung .... yg penting enjoyz ..

Putrajaya Floria 2010 .. is coming bek ..

enjoy last year pictures at Floria 2009 ..

Putrajaya Floria , the Putrajaya Flower and Garden Festival will be organised once again this year ... of course held in Putrajaya

There will be a lot of activities besides the flowery flowers ... i.e. art and cultural show, floral pavilion, gardens etc etc ... and on this day you can find all kind of photographers ... from amatuer to super duper pro ... from the one without lense vary to 1000 mm lense .. ^_^

The MOST important thing is ADMISSION IS FREE .. so brings together your ketua kampung or tok ampat to the annual event brought to you by Perbadanan Putrajaya and Ministry of Federal Territories and Urban Wellbeing ...

Info taken from ... www.ppj.gov.my

Write this info into your diary:
DATE : 10 - 18 July 2010 VENUE : Waterfront Precint 2 VISITING HOURS : Monday - Thursday = 9.00 am - 10.00 pm Friday - Sunday = 9.00 am - 12.00 am

SO see you there ..

last year went there only two of us ... so this year will bring along the "Anak Tibet" to show her all the flowers ...

Sundown .. the extra miles

what are U looking at ^_^

21K category ..

my lucky number ..

picture first before enter the battle ...

my loyal supporters ... baby and the photographer ^_^

so after 1 month ... after completed my second sundown marathon ... now I'm back to my normal routine again ... training for the next events .. upcoming there will be a lot of running events in July .. almost every week ... this also due to no running event in august and september (fasting and festive season) ...

so in order for me to perform well .. i cannot skip my training sessions ... skip or sometimes due to the laziness ^_^ so coming back to sundown 2010 ... this year I clocked 7.32 ... one hour late compare to last year ... that why you can't skip your training man ... ^_^ so many factors ... but the number one ranking must be the laziness, then weather, work schedule etc etc ...

so i hope next time, if i'm going to run marathon again .. i have to follow my training schedule and discipline myself he he ..

Sundown 2010

here where all the runners will heading to .. starting and finishing gantry ..
below is the map for 42 and 84 K category ..

so Sundown Marathon come again .. same with last year it was held in May .. last year it was my first experience .. running my first marathon follow by first marathon at night and follow by my first marathon running oversea ... waa so many first time ... so what you can expect due to all the first timer ...

for this year the organise choose new route ... totally different compare with last year route .. last year route fulls of bridges and running behind aprtments and also small rivers ... this year all runners is presented with the flat and straight route ... straight for the first half and you can countinue another straight route for the second half ... this is for the marathoner runners .. for the ULTRA one they will facing double ... gud luck to all ULTRA runners ... and also to all runners running Sundown 2010 .. have pain and fun ^_^

I will be leaving early one day ... so will have extra chances to go shopping and sight seeing around the Lion City ...

hopefully I can use my last year experience to tackle Sundown 2010 ... All the BEST to me ^_^

Ekiden Run 2010

Ekiden Run ... actually what is it ? I heard about this run since last year ... I thought it just same as others relay events which I had joined ... the 5th edition was held on 16 May 2010 in Putrajaya in conjuction with Hari Belia ... as usual there were many belias and beliawanis on that day ^_^

this is what I had discovered when googling about Ekiden ---

"As written in Japanese, Ekiden combines the characters for "station" (駅) and "transmit" (伝). This name was coined by the poet Toki Zemmaro (1885–1980), who was head of the Yomiuri Shimbun's Social Affairs Department at the time. The original concept of the race hearkens back to Japan's old Tōkaidō communication and transportation system in which stations were posted at intervals along the road. In the race, each runner on a team runs the distance from one "station" to the next, and then hands off a cloth sash, or tasuki, to the next runner."

I joined the mixed category consists of 4 samurai and 1 shezuka ^_^ ... with our team name "Guns and Rose" ... from what I heard from my friend ... about 1000 teams took part for this year event ... 1 team consists of 5 runners for all category so 5000 runners ... WOW ^_^

quite hectic to manage this event ... it is because ekiden is a relay type so every runners need to be stationed at their own starting point for exchanging their "tasuki" ... I was the 3rd runner ... for those that started at checkpoint B, C, D and E ... they were being transported by bus to their designated area ... waiting for the bus quite annoying for some of the runners ... sometimes they have to avoid from being hit when the bus reversed to pick they runners, smokes from the buses, dust etc etc .. luckily no unwanted incident happen on that day ...

quite a new experience for me joining Ekiden Run ... hopefully we can join again for 6th edition of Ekiden Run ... Hepi running everybody ..

JACOB'S Walk of Life

Jacob's Walk of Life is beck ...

When : 25 July 2010 (Sunday)
Where : FRIM, Kepong
What time : registration from 6.00 am - 7.30 am
How to register : just log in http://www.jacobs.com.my/

Anything interesting : 1Malaysia Dress Up Contest ... of course the winner will get something
Sumore : there will be Jcrew Celebrities aka Fafau and FBI

So what U wait anymore .. go and register ... paster paster ..

All The Facts About Running

Myths behind running by Dr. Mark Potter and James Duigan ...

1. RUNNING RUINS YOUR KNEES

FALSE. Studies of osteoarthritis of the knee and hip in runners and non-runners have found that it is a problem in both groups. Running makes little or no difference. In this case of the knee, running may help to maintain a healthy joint. If you have a joint problem because of a previous injury or arthritis, running may accelerate it.

From my experience, if you involved in extreme xtxties or sports i.e. rugby, football it will give a great impact to your knee compare to running alone.

2. DON'T RUN IF YOU HAVE A COLD

FALSE. It pays to listen to your body when exercising and to adjust your level of exertion accordingly, but running with a cold is unlikely to endanger your health. Flu (or other infections associated with a high temparature) is a different matter - exercise should be avoided.

For me you can run but you will feel uncomfortable and difficulty to breath. So listen to your body like the experts advised.

3. IT'S TOO LATE TO START AT 50

FALSE. I wish more of my middle-aged patients would take up running. Start slowly and don't push yourself too hard.

Anything good for your health and family can be started anytime anywhere (got any "any"... ? ^_^ ). I'm started running at the age of 34. Still young right. Run and enter my first marathon at 34 also. So what about you ... dare to run ... he he .

4. INTERVAL TRAINING IS THE ONLY WAY TO IMPROVE YOUR FITNESS

FALSE. It depends how fit you are and what you are hoping to achieve. Most people do straightforward steady running, which is great if you want to run a marathon. But interval training has a reputation for shaking your body up, and I would recommend it for a footballer who need to run in shorts sprints to improve his game.

5. ALWAYS WEAR A HEART RATE MONITOR

FALSE. Heart monitors are excellent for monitoring effort in the early stages of training and ensuring that you neither do too little nor too much (a common mistake that puts off a lot of would-be runners). Heart monitors also make sure you don't overdo it during interval training. But most runners can feel when they are in their comfort zone so their monitors spend more time in a drawer than on their wrist.

I also looking forward to have my own heart rate monitor .. but looking at the price :( .. I have to wait if I get extra bonus this year ... or maybe for my birthday present ^_^.

6. RUNNING WON'T GET RID OF LOVE HANDLES

TRUE. If you are overweight because of lack of exercise, running will help. But resistance training is the best way to get rid of love handles.

Love Handles aka Spare Tyre lo ... ^_^

7. YOU NEED TO BE OF A CERTAIN BUILD TO BE A GOOD RUNNER

TRUE. Anyone can run, but to be a really good at it you need to have the right build -just look at the wiry physiques of elite-distance runners.

So truly true ... your physiques will give great impact ecp. at the final results if enter races.

8. YOUR BREASTS WILL SAG

TRUE. So wear a decent sports bra. Traditionally, women with smaller breasts choose compression-type bras that squeeze their breasts aginst thier chest and women with larger bust wear the encapsulating type similar to a conventional bra. But new research suggests that the encapsulating type is better for everyone if properly fitted.

9. RUNNING IS BAD FOR YOUR FACE

TRUE. Distance runners can look older than normal for three reasons. The constant movement and resulting mechanical stresses can (theoretically) strecth the supportive tissues under the skin. They tend to be exposed to the sun and wind and they often look gaunt because they have much lower body fat. But the effects are unlikely to be that marked in most runners.

10. RUNNING ON A TREADMILL IS NOT AS EFFECTIVE AS RUNNING IN THE PARK

FALSE. There is arguably less impact on a treadmill, which is more forgiving than the road. The most significant difference between running outdoors and on treadmill is that the surface is moving on the treadmill. You can still burn calories and get fit on the treadmill. If I was training for an event, I will train on the surface on which the competition is held.

For me if you have ample time than you can run on the surface instead of treadmill ... sometimes due to lack of time, weather condition, attitude (maleh) ... then treadmill or exercise bike is a good option ..

11. RUNNING IS THE ULTIMATE FAT-BURNING EXERCISE

FALSE. Studies suggest that our bodies prefer to burn fat when exercising for long periods at moderate intensity (an hour long gentle run being ideal), but you can lose just as much weight through shorter high-intensity sessions or interval training. Short and hard equals long and slow in my book, so take your pick.

12. DON'T RUN IF YOUR ARE PREGNANT

FALSE. There is no reason why women can't run during pregnancy as long as they adjust their training programme to reflect that they are likely to get puffed more quickly. And it is unlikely that you will want to go out for a run during the later stages.

13. YOU SHOULD INVEST IN THE BEST RUNNING SHOES

FALSE. If you are going to take up running seriously, invest in a good pair of trainers. If it's just a few light jogs every now and then, your old trainers are fine. If you have problem with your joints, it may pay to go to a specialist running shop.

Depends on your "pocket" too ... ^_^

14. YOU SHOULD BUY A NEW PAIR EVERY 805KM

TRUE. Modern shoes can still look as good as new after a year, but their impact absorbing properties drop off significantly between 563KM and 805Km depending on your style and weight. Buy a new pair and you will notice a significant difference.

15. RUNNING FOR LESS THAN 25 MINUTES IS POINTLESS

FALSE. It depends on what you are trying to achieve. If you are training for a marathon, then running less than 25 minutes won't do you much good. But you can burn a significant a amount of fat by varying the intensity and speed - a programme of 10-second sprints with a minute rest in between can do this and increase your speed and fitness.

16. GETTING A STITCH MEANS YOU ARE PROBABLY UNFIT

FALSE. A stitch remais poorly understood, but it is thought to be as a result of excessive movement of the internal organs and diaphragm. It is a problem for many runners, irrespective of how fit they are, but is more common in people in their teens and twenties, and novices. It does not mean that you are unfit, but it can be a sign that you are pushing too hard. New "stitch" in older runners, which comes at the same point on each run, or is worse on cold days, is more suspicious because it can be confused with heart pain (angina). If in doubt, TALK to your doctor.

17. RUNNING SHOULD BE JUST ONE PART OF YOUR EXERCISE ROUTINE

TRUE. You need to implement resistance training to keep your joints strong and stable as well as some core training - either Pilates or yoga or some specific gym work - to help you with postural work. Running on its own is not a cure-all exercise.

18. WALKING IS POINTLESS

FALSE. It is an excellent form of exercise - an hour's walk at a brisk pace can burn 300 calories.

(info taken from NST, 11 May 2010, Tuesday)

The End .. Hepi Reading ..

Bidor Run 2010

macam biasa ... wakil dari Chap Ayam Runners x ketinggalan mengisi podium ... Congrats ..

sign board mencukupi dan x ada yg tersesat hingga ke Kampar ...

kalau x nk kelam kabut boleh bermalam di hotel sekitar pekan bidor ni ... (ada air-cond lagi tu he he ) ... x sampai 100 meter dari starting point

medal utk 2010 ... medal yg berbeza setiap tahun dari segi designnya ...

zara sedang testing brapa kilo medal yg babah dapat ... (berat sampai x bleh angkat kepala ^_^)

Larian Bidor kembali lagi ... ini kali kedua join ... jadi dh boleh agak dia punya route dan jugak azab yang bakal menanti ... sebelum bleh lari kena la ambik bib dulu .. tahun ini sebab hari jumaat dh balik ke Teluk Intan jadi mau x mau kena la ambik bib hr sabtu ... last year balik hari sabtu jadi on the way balik bleh terus singgah ambik

bezanya kalau tahun lepas kena ambik running number kat Kedai Jahit Mexico (kedai ni cukup sinonim dengan Larian Bidor ni) ... tahun ni dh tukar .. ambik kat Dewan pulak ... kiranya tahun ni lebih organise ... senang nk ambik ... tiada kecelaruan di mana-mana pihak ..

berbalik kepada hari kejadian ... seperti dirancang .. jam 6 pagi dh bertolak dari Teluk Intan menghala ke Bidor ... dekat saja ... 1/2 jam pon boleh sampai ... ada la lagi setengah jam nak warm up sebelum race start .. seperti yang dijanjikan ... cakap pukul 7 maka pukul 7 la acara bermula ... untuk kategori 21 K bermula pukul 7 ... 10 K kena tunggu sat ... pukul 7:15 baru bleh lari ... kalau semua nk lari serentak mana boleh kan ... belaga kepala lutut nanti ...

apabila tembakan berbunyi maka berlari-larian lah semua orang ... tapi aku macam biasa la ikut pace sendiri ... mana bleh ikut pace orang kan ... ikut pace sendiri pon kadang-kadang pancit ^_^ ...

seperti biasa 10 K pertama kena menghala ke arah Kampung Poh ... cabaran pertama sudah semestinya mendaki laluan jabatan yang menyeberangi highway utara-selatan ... ada aku dengar sorang runner ni kata ... whoaa sudah sampai Penang Bridge ... 10 K bagi aku tahun ni masih okay .. masih mampu non-stop ... dapat dlm 1.11:25 ... slow dari last year ni ... memang tahun ni masuk half marathon ni dengan kekurangan training ... mau x mau kena lari la dengan apa yang ada dan terdaya ...

lagi second half ... runners semua kena menghala ke perkampungan orang asli ... di sinilah mental memang betul-betul teruji ... kawasan pendakian bermula ... memang menarik lagi tertarik ... separuh nafasku melayang di sini he he ... di kawasan ni jugak peserta half marathon akan bertembung dengan peserta 10 K ... boleh la nk melambai-lambai kalau larat ...

menariknya tahun ni tiada lagi bau-bau kurang menyenangkan dari kawasan sekitarnya ... sebab apa pon x tau ... hujan di kemudian hari agaknya ... masuk 15k mula kepenatan melanda ... semakin slow dan semakin slow ... ketidakcukupan training mula menampakan belangnya ... jadi mau x mau terpaksa la berpuas hati dengan 2:53 ...

jadi moral of the story ... kasi cukup itu training & jumpa lagi Bidor 2011 ...

Energizer Night Race - Race Kit Collection

ada ciri-ciri keselamatan ...

my lucky number ..

Seperti dijanjikan penganjur .. bertempat di Hotel Melia KL .. semua yang akan berlari edisi sulung Energizer Night Race 27 Mac 2010 ni ... boleh ambil race kit masing-masing pada 21, 25 dan 26 mulai jam 11.00 pagi - 9.00 mlm ..

mmg senang nak ambil bib ... banyak kounter yang dibuka ... cuma nk sampai ke hotel la jem sket ... biasa la kalau area bukit bintang dengan jalan imbi ... kereta tak penah nya surut ...

cuma yang x berapa nak best dapat bib besaq .. depa bagi saiz 2XL ... ingat GIANT ka .. kalau x silap sign up dulu letak saiz L ... alih-alih dapat lain .. walau pun saiz S, M, L & XL semua dh habis .. tapi sebelum amik t-shirt kena jugak ambik kupon untuk tentukan saiz ... untuk apa pon tak tau ... kan senang terus saja bagi t-shirt kan ... ada jugak la yang komplain tadi ... senyum kambing je la yg jaga kounter tu .. apa-apa pon lawa jugak la t-shirt yang dapat ..

jadi sabtu ni sekali lagi akan mengharungi jarak half marathon ... agak mencabar kali ni sebab pagi nya ada games bola 4 penjuru ... apa-apa pun layan bak kat FF

SOUTH AFRICA 2010 - 100-day countdown

The head-butt moment ...

Just to refresh your memory ...

World Cup 2006
Winner : Italy

Runners-up : France

Third : Germany

Fourth : Portugal

Memorable incident

Zinedine Zidane head-butt Marco Materazi in the final and Zizo's last professional game ended with a red card.

Moral of the story : play rugby if you want to head-butt somebody without being red carded ^_^