KK Training

Date: 20th March 2013
Distance: 2.86km
KM 1: 6 Minutes 00 Seconds per KM
KM 2: 6 Minutes 30 Seconds per KM
KM 3: 6 Minutes 51 Seconds per KM

Total Time: 18 Minutes 26 Seconds
Calories Burned: 239
Average Speed: 6 Minutes 26 Seconds per KM

BSN Putrajaya Night Marathon 2012

BSN Putrajaya Night Race 2012
Date: 20th October 2012
Distance: 21.32 km
KM 01: 5 Minutes 14 Seconds per KM
KM 02: 5 Minutes 53 Seconds per KM
KM 03: 6 Minutes 04 Seconds per KM
KM 04: 6 Minutes 01 Seconds per KM
KM 05: 6 Minutes 30 Seconds per KM
KM 06: 6 Minutes 32 Seconds per KM
KM 07: 6 Minutes 33 Seconds per KM
KM 08: 6 Minutes 24 Seconds per KM
KM 09: 6 Minutes 32 Seconds per KM
KM 10: 6 Minutes 25 Seconds per KM
KM 11: 7 Minutes 12 Seconds per KM
KM 12: 7 Minutes 07 Seconds per KM
KM 13: 7 Minutes 06 Seconds per KM
KM 14: 7 Minutes 25 Seconds per KM
KM 15: 6 Minutes 23 Seconds per KM
KM 16: 6 Minutes 54 Seconds per KM
KM 17: 6 Minutes 34 Seconds per KM
KM 18: 7 Minutes 19 Seconds per KM
KM 19: 6 Minutes 51 Seconds per KM
KM 20: 7 Minutes 01 Seconds per KM
KM 21: 7 Minutes 22 Seconds per KM
KM 22: 7 Minutes 06 Seconds per KM

Total Time: 2 Hours 21 Minutes 50 Seconds
Calories Burned: 1,676
Average Speed: 6 Minutes 39 Seconds per KM

October Running Times

Date: 8th October 2012
Distance: 4.34km
KM 1: 6 Minutes 07 Seconds per KM
KM 2: 6 Minutes 18 Seconds per KM
KM 3: 7 Minutes 25 Seconds per KM
KM 4: 6 Minutes 29 Seconds per KM
KM 5: 6 Minutes 47 Seconds per KM
Total Time: 27 Minutes 36 Seconds
Calories Burned: 359
Average Speed: 6 Minutes 22 Seconds per KM

Date: 13th October 2012
Distance: 9.96km
KM 1: 5 Minutes 36 Seconds per KM
KM 2: 6 Minutes 17 Seconds per KM
KM 3: 6 Minutes 25 Seconds per KM
KM 4: 6 Minutes 53 Seconds per KM
KM 5: 7 Minutes 21 Seconds per KM
KM 6: 6 Minutes 43 Seconds per KM
KM 7: 6 Minutes 42 Seconds per KM
KM 8: 6 Minutes 44 Seconds per KM
KM 9: 6 Minutes 14 Seconds per KM
KM 10: 6 Minutes 40 Seconds per KM

Total Time: 1 Hour 5 Minutes 20 Seconds
Calories Burned: 784
Average Speed: 6 Minutes 33 Seconds per KM

Date: 18th October 2012
Distance: 10.90km
Splits not recorded

Total Time: 1 Hour 12 Minutes 22 Seconds
Calories Burned: 771
Average Speed: 6 Minutes 38 Seconds per KM

Recent Running Times

ENERGIZER Night Race 2012
Date: 21st April 2012
Distance: 16.02 km
KM 01: 6 Minutes 58 Seconds per KM
KM 02: 7 Minutes 02 Seconds per KM
KM 03: 7 Minutes 12 Seconds per KM
KM 04: 7 Minutes 22 Seconds per KM
KM 05: 7 Minutes 35 Seconds per KM

KM 06: 7 Minutes 26 Seconds per KM

KM 07: 7 Minutes 49 Seconds per KM

KM 08: 8 Minutes 37 Seconds per KM

KM 09: 8 Minutes 22 Seconds per KM

KM 10: 8 Minutes 17 Seconds per KM

KM 11: 7 Minutes 19 Seconds per KM

KM 12: 8 Minutes 15 Seconds per KM

KM 13: 7 Minutes 51 Seconds per KM

KM 14: 7 Minutes 05 Seconds per KM

KM 15: 7 Minutes 55 Seconds per KM

KM 16: 7 Minutes 26 Seconds per KM

Total Time: 2 Hours 3 Minutes 39 Seconds
Calories Burned: 1,264
Average Speed: 7 Minutes 43 Seconds per KM

Date: 7th June 2012
Distance: 4.31km
KM 1: 6 Minutes 16 Seconds per KM
KM 2: 6 Minutes 27 Seconds per KM
KM 3: 6 Minutes 34 Seconds per KM

KM 4: 6 Minutes 39 Seconds per KM

KM 5: 7 Minutes 12 Seconds per KM

Total Time: 28 Minutes 13 Seconds
Calories Burned: 318
Average Speed: 6 Minutes 32 Seconds per KM

adidas King of The Road 2012
Date: 9th September 2012
Distance: 16.81 km
KM 01: 6 Minutes 12 Seconds per KM
KM 02: 6 Minutes 52 Seconds per KM
KM 03: 6 Minutes 46 Seconds per KM
KM 04: 6 Minutes 46 Seconds per KM
KM 05: 6 Minutes 44 Seconds per KM

KM 06: 7 Minutes 11 Seconds per KM

KM 07: 6 Minutes 53 Seconds per KM

KM 08: 6 Minutes 37 Seconds per KM

KM 09: 6 Minutes 43 Seconds per KM

KM 10: 8 Minutes 34 Seconds per KM

KM 11: 6 Minutes 45 Seconds per KM

KM 12: 8 Minutes 12 Seconds per KM

KM 13: 7 Minutes 37 Seconds per KM

KM 14: 7 Minutes 14 Seconds per KM

KM 15: 7 Minutes 31 Seconds per KM

KM 16: 7 Minutes 14 Seconds per KM

KM 16: 7 Minutes 06 Seconds per KM

Total Time: 1 Hour 59 Minutes 37 Seconds
Calories Burned: 1,252
Average Speed: 7 Minutes 07 Seconds per KM

Date: 10th September 2012
Distance: 4.31km
KM 1: 6 Minutes 05 Seconds per KM
KM 2: 6 Minutes 29 Seconds per KM
KM 3: 6 Minutes 35 Seconds per KM

KM 4: 6 Minutes 23 Seconds per KM

KM 5: 6 Minutes 20 Seconds per KM

Total Time: 27 Minutes 28 Seconds
Calories Burned: 365
Average Speed: 6 Minutes 23 Seconds per KM

Date: 20th September 2012
Distance: 6.46km
KM 1: 6 Minutes 10 Seconds per KM
KM 2: 5 Minutes 53 Seconds per KM
KM 3: 6 Minutes 04 Seconds per KM

KM 4: 6 Minutes 08 Seconds per KM

KM 5: 6 Minutes 09 Seconds per KM

KM 6: 6 Minutes 20 Seconds per KM

KM 7: 6 Minutes 08 Seconds per KM

Total Time: 39 Minutes 32 Seconds
Calories Burned: 553
Average Speed: 6 Minutes 07 Seconds per KM

Date: 27th September 2012
Distance: 4.33km
KM 1: 6 Minutes 50 Seconds per KM
KM 2: 6 Minutes 57 Seconds per KM
KM 3: 7 Minutes 00 Seconds per KM

KM 4: 6 Minutes 42 Seconds per KM

KM 5: 6 Minutes 42 Seconds per KM

Total Time: 29 Minutes 39 Seconds
Calories Burned: 365
Average Speed: 6 Minutes 46 Seconds per KM

Training for Energizer Night Race 2012

Date: 3rd April 2012
Distance: 4.31km
KM 1: 6 Minutes 01 Seconds per KM
KM 2: 6 Minutes 25 Seconds per KM
KM 3: 6 Minutes 40 Seconds per KM
KM 4: 6 Minutes 51 Seconds per KM
KM 5: 7 Minutes 05 Seconds per KM
Total Time: 28 Minutes 08 Seconds
Calories Burned: 383
Average Speed: 6 Minutes 32 Seconds per KM

Date: 29th March 2012
Distance: 2.16km
KM 1: 6 Minutes 20 Seconds per KM
KM 2: 6 Minutes 38 Seconds per KM
KM 3: 7 Minutes 28 Seconds per KM
Total Time: Info not complete

adidas King of The Road - 2011

Date: 2nd October 2011
Distance: 16.8km
Time: 2 Hours 07 Minutes (Official Race Time)

Reach around 6:50am and was finding a car park and I realized the Runners has started... ;)

Keep It Going...

Date: 19th April 2010
Distance: 6.6km
Split Time (2.2km per Split)
1st Split: 13 Minutes 17 Seconds
2nd Split: 14 Minutes 55 Seconds
15 Minutes Break in between
3rd Split - Unclassified (Pacing Rach'el to Finish Line).

The Fire's Hot Now...

Date: 14th April 2010
Distance: 4.4km
Split Time (2.2km per Split)
1st Split: 13 Minutes 30 Seconds
2nd Split: 14 Minutes 7 Seconds

Back On Track...

After a 6 month hiatus it's back to the running track again...

Date: 13th April 2010
Distance: 6.6km
Split Time (2.2km per Split)
1st Split: 14 Minutes
2nd Split: 16 Minutes
3rd Split: 15 Minutes
Total Time: 45 Minutes

21km Energizer Night Race 2010 Result

Did not do too well this time round as I was struck with diarrhea 7 hours before the race. Overall it was an enjoyable race but there are many points that the Organizers have to look into before hosting the Event again.

Pros:
Plenty of Water Stations.
Good atmosphere.
Useful items in Goodie Bag.

Cons:
Lack of sponge.
Not enough of Distance markers. Marshals were not even aware of how many KM more the finishing line was.
Car Park Area.
Vest Sizing.


Bib Number: H8500
Chip Time: 2:34:36.19
Race Time: 2:35:02.23
Placing: 313 out of 729.
You can check on the Unofficial Energizer Night Race 2010 Full Race Results HERE.

All Set... Ready & Go

My Oversized Running Vest (Left) for tonight!


4D For You...


Not too bad looking...


Vest Check! Running Shorts Check! Running Shoes Check! RM10 Stopwatch Check! Power Gel Check!

21km Energizer Run @ Cyberjaya Run

Following up from the recent New Balance 15km Run, tonight is the Energizer Night Race 2010 Malaysia. There was so much of negative feedback from Participants as most were given Running Vests that did not match their size. The Organizer's Facebook received alot of flak from Runners. Promises to do something about were made but up to now .... just short of 2 hours before the run... nothing has been done yet...


Disgruntled Runners


More Negative Feedback!

And more...

and more...

This one takes the cake....

Organizer promised to do something about it but yet... empty promises again....

Training for 21km Run 2

Date: 23rd March 2010
Distance: 4.4km
Split Time (2.2km per Split)
1st Split: 11 Minutes
2nd Split: 14 Minutes
Total Time: 25 Minutes

Training for 21km Run

Date: 17th March 2010
Distance: 11km
Total Time: 70 Minutes

Date: 22nd March 2010
Distance: 11km
Split Time (2.2km per Split)
1st Split: 12 Minutes
2nd Split: 14 minutes
3rd Split: 15 Minutes
4th Split: 14 Minutes
5th Split" 13 Minutes
Total Time: 68 Minutes

2007 Subang Jaya 10km Run

Run Day. I lay awake at my bed staring at the ceiling. Thinking I should rest more as I was to exert lots of energy when i run later, I closed my eyes and tried my best to continue sleeping. Tough luck as my phone rang. I answered the call and it was Jacequline at the other end informing me that her friend will not be turning up for the Run. I asked why and she said it was raining heavily and decided not to turn up for the Run and asked me to check outside. Initially I insisted it was not raining at all but after much persuasion I jolted up from bed and look out from my window. It was definitely raining but not as heavy as I imagined. Fine I thought, but one problem though as her friend was holding on to the Running Numbers. God had mercy though when she offered to collect the Numbers on my behalf and in turn I had to collect from her later. After hanging up I took a quick peek on my phone and realised it was 5:30am. Arrgghh ... I wanna sleep for another 15 minutes at least. I closed my eyes and in less than a minute the phone went buzzing again. This time it was an SMS from Rush saying that he will not turn up due to transport problems as Rezal's daughter was admitted to the hospital. Ok .... 3 out of 6 has cancelled so far... I still have another 3 friends joining me.

I then proceeded to prepare myself and by the time I was ready I received another sms from Eric saying it's raining ... What should we do? I promptly answered ... "Well if it rains, it's a good chance to see girls in their wet t-shirts". My reply yielded a positive feedback ... I'm still wondering was it because of the t-shirt thingy.... Without wasting much time I rushed over to collect the Numbers from Jacq at Sunway and rushed back to meet up with Eric who had already arrived earlier than expected. By that point of time Chris SMS-ed me and said he's not coming because he's not feeling well.... Oklar nevermind. The rain by then had stopped. With the early morning downpour, the weather was simply ideal for running.


Gathering for the Start of the race.

Besides running my personal best or finishing in the medals tally (at the moment still not possible but definitely not impossible), competing against another in the course of the race is one of the many prime motivators for me. With people of all walks and ages participating in the run, I can't help but to identify a few individuals that are of similar built with myself and silently waging my own personal race with them.

After standing for about 15 minutes at the Starting point, Mr. Lee Hwa Beng's 'short gun' *popped* and we started running like a herd of cows being released. Eric looked so excited and ran away smiling... I think he was imagining it being a mass orgy. Running at a steady pace, I managed to run continuously without stopping for the first 20 minutes. After the first 4km, I was gasping for air like a fish on land and regretablly slowed down to walking pace. I was then running and stopping to my disappointment when midway through a girl of about the same age as me caught up ... looked and smiled at me coyly and said "Doing great huh?" i answered ... "You're the one doing great" ... thinking to myself i shouldn't lose to her .. i re-focused and sped away. Too bad I did not know how/when she finished though or I would've at least asked for her number.

It was my 3rd Subang Jaya 10km run over a span of 7 years, and believe me .... you just can't imagine how big USJ is until you really cover every inch by foot. So after 72 minutes of agony, I crossed the Finish Line with the satisfaction that I ran another 10km run but of course I would improve on my timing for the next run.


End of the torture. After a 72 minute ordeal.


Looks more of like a Sales Carnival eh?


Eric - Happy Finisher ... His first 10km Run in ages.


Just a little more. Go go go.


Michael Jackson's Thriller Troupe.


Crowd joining into the fray.


Happy with ourselves as we managed to complete the Run without injuring ourselves.

Training - 3km

After a few days break, I resumed running again.

3km Run (1.5km)
Monday 20/08/2007 - 17 minutes 38 Seconds (8 minutes 18 seconds)
Tuesday 14/08/2007 - 18 minutes 11 Seconds (7 minutes 53 seconds)

Damn! I'm gonna suffer on Sunday

Training - 2007 Subang Jaya 10km Run

After recovering from my last run, I did my first training to prepare myself for the upcoming Subang Jaya 10km run on 26th August 2007. After such a long lay off I do not expect myself to be in prime condition to do 10km runs daily but instead I will start off with a 3km run every alternative day and gradually increase the distance from 3km to 5km and finally 10km within 2 weeks.

After doing my warm ups.... I started running. I paced myself for the 3km ordeal and huffed and puffed away. By the half way mark of 1.5km, I clocked a 7 minutes 53 seconds split timing. That worked out to about 5 minutes 15 seconds per km. Not good enough as my targeted time to run 10km is within 50 minutes. As hard as I tried, I did put some legs into my run but it only prolonged my ordeal as I did a stop start stop run by the last kilometre.

As I reached the end of the run, a quick check on my stop watch had my 3km run timed at 18 minutes 11 seconds. This meant that i took 6 minutes 3 seconds for every kilometre covered. Sweating profusely and both out of breath and stamina ... it only made me more strong willed for my next training.

Why not join me at the Subang Jaya Run? The run will begin from the MPSJ building and you'll be enjoying the sights of USJ (if I can recall, ithe run covers USJ2,3,4,10,11,12,13 before finishing at the MPSJ building) during the run if you participate. Normal entries are RM10 per head and since it's after the closing date, it's RM20 per entry now. By the way, I have on hand some FREE invitations for the Subang Jaya 10km run from a sponsor. If by any chance you're interested, do contact me.

adidas King of The Road

It's been 3 days since my run and I'm still aching all over. It could be said I brought this upon myself when I participated in the adidas King of The Road Run without any form of training after a 2 year hiatus from running prior to Race Day. I blame myself as my body was suddenly thrown into the fray to run a 10km event without any form of physical or mental preparation beforehand. The last time I ran was actually in adidas's 4x3km run back in 2005 as such I was not in prime condition to go through this gruelling experience. Nevertheless since I've vowed to resume running earlier, I thought to myself I might as well start now or never.

The alarm buzzed off at 5am and I promptly woke up wondering to myself why i resort to such punishment to my body? I stood up and a mirror check of myself revealed a bulging waistline that needed a complete makeover immediately. This made me more determined than ever and hurried myself to get ready before I change my mind.

Upon reaching Sunway I text-ed San (who told me she was taking part in the run as well) and asked where she was. 5 minutes on and without a reply it was very obvious that she did not keep her end of the bargain (Well she only replied to me around 2pm but that's another story that I will rather not dwell on). I then met up with Rezal and Rush who were waiting for their Running Numbers from me. Rather surprisingly, I also caught sight of KC, Fredrick, Asri and Danny in the crowd. Didn't know they were regular runners as well. Oklar good also... I will have more mates for my future runs.


21km Run - Samy Vellu pointing his gun up before the start. Toll prices to increase after this Run?


Kings of The Road really .... New Pantai Expressway (NPE) was closed till 10am.


Our food ration for the week ...

After the runners for the 21km run started, we were next in line and I felt as though it was a pack of wild animals that were caged up for 10 years being released into the wild. Pounding footsteps were heard left, right front and back as we made our way running towards the NPE. My pace for the first 2.5km was pretty good (to my standards anyway) but when i reach the 3km mark, i felt pain on my left knee. I don't know why .. but it must be due to the lack of training and not going through a proper warm up regime that led to this injury. So i resort to running at a slower pace but as the pain grew, I slowed down and walked until the pain subsided before I resume running again. This cycle went on and on throughout the whole race.

One hot chick after another overtook me (geramnya) ... I tried keeping pace by concentrating on (ahem!) them but sad to say I failed to do so miserably. What stamina they have, I thought to myself. Even Aunties that weighed heavier and looked unfit were overtaking me ... I looked at them feeling frustrated and I could've swored one Aunty looked back at me with an evil grin that sent out this message, "Bloody young useless prick ... I beat the crap out of you". To add salt into injury, by the 5km mark, runners from the 21km that ran an extra 10km on a longer route had already started overtaking me on the road leading to the finish line.

After about an hour plus of sight seeing and enjoying some eye candy, I was so relieved when it read 1km to go .... and eventually finished my race just in front of Deena (didn't know she took part either). All in it took me 70 minutes to finish a 10km run. Embarrassed I was but I won't (hopefully) be that awful next time round.


After 70 minutes. Done and dusted.


Rezal .... Woohoo ... with a medal after he finished in 132nd Place in a time of 55 minutes. As for myself, better luck next time round.


3 mouseketeers (Rezal, Rush and myself). Rezal's running number 1532 came out in today's Sports Toto Draw.

Post Race - Caught up with my ex colleagues from adidas.


Anna-Rina ... She has talked the talk and walked the walk. Need I say more?


KC, Fredrick and myself. Poor KC finished his race in the time stipulated for the Men's Veteran Open but apparently he entered the wrong running Category.


Leila and Rozie. Ladies ... you sure you didn't smell anything foul standing so close to me?


Aida - Very Happy Volunteer.


Aida .. Will you (s)MELLY me?


Foosball Champ - Introducing Zinedine Shidan.


Guy in Red... His big toe was bleeding profusely and had to be piggy backed home.

All in all a very good experience after being away from the running scene for 2 years .... Next Run for me will be the Subang Jaya 2007 run on August 2007. I say ... Bring It On....