Almost 36,000 runners at 9th Standard Chartered KL Marathon – Kenyan Cosmas romps home in personal best

_MG_0835_2017_SCKLM Aerial View

In its ninth installation, 36,000 runners congregated at Dataran Merdeka for the Standard Chartered KL Marathon 2017.

KUALA LUMPUR, 21 May 2017: Close to 36,000 runners converged on Dataran Merdeka to take part in the 9th edition of the Standard Chartered KL Marathon today. Cosmas Matolo Muteti,from Kenya won the Full Marathon Men’s Open category in a time of 2:18:43 to take home USD17,500 while the Full Marathon Women’s Open category was won by Elizabeth Chepkanan from Kenya in a time of 2:36:14 also earning USD17,500 in the process.

Five-time champion Kennedy Kiproo Lilan from Kenya came in second in the Full Marathon Men’s Open with a time of 2:19:35 while Tonui Kiprop from Kenya finished third in a time of 2:20:36 In the Full Marathon Women’s Open, Vikoti Chepkemoi from Kenya took second place in a time of 2:40:08 and Zeritu Begashaw Wakijira from Ethiopia had to settle for third place with a time of 2:42:56.

The Full Marathon Malaysian Men’s category saw a close battle between defending champion Muhaizar Mohamad and Leo Tan Huong Leong. These two vastly improved runners were neck to neck until close to the finish when Muhaizar eventually repeated his triumph in last year’s Standard Chartered KL Marathon with an improved time and personal best of 2:35:55. Leo narrowly finished second in a time of 2:38:06 and Ow Yong Jin Kuan came in third in 2:43:45. The Full Marathon Malaysian Women’s category was clinched by Yuan Yufang in a time of 3:23:00, while Loh Chooi Fern clocked 3:25:55 to come in second and Chua Khit Yeng got third place in a time of 3:33:46


The Standard Chartered KL Marathon 2017 Full Marathon kicked off with a resounding reception, garnering more than 8000 participants

IMG_2840_Full Marathon_Finisher

Cosmas Matolo Muteti from Kenya won the Full Marathon Men’s Open category in a time of 02:18:43 to take home USD 17,500.

FM Open winner Cosmas, was delighted that he not only won the title but recorded a personal best while fighting off multiple winner Kennedy. “I was running against strong opponents but I kept to my game plan and really enjoyed the run through some great scenery,” he said.

Muhaizar was also thrilled to have retained his title, especially after the tough competition with Leo. “It was a hard race but I’m very happy to have defended my title and even happier to record another personal best at the Standard Chartered KL Marathon,” he said.

Rainer Biemans, Project Director of SCKLM and Director of Dirigo Events, added “We are extremely pleased to have pulled off SCKLM 2017 without any major hiccups and we hope that all our runners had a memorable run and a great experience overall. It is gratifying to receive such support from the local and international running fraternity and we are committed to continually improve on all aspects of this event and look forward to welcoming all of you for our 10th anniversary in 2018.”

Mahendra Gursahani, Managing Director and Chief Executive Officer of Standard Chartered Bank said, “As title sponsor, we are delighted to be able to play a part in empowering people from all walks of life to make a difference through this amazing event. There are inspiring stories everywhere today and this is a testament to the power of the Marathon. Congratulations to all our winners and our sincere appreciation goes out to all participants for their tremendous support.”

This was exemplified by more than 30 visually impaired runners who took part in the 5km Fun Run, along with volunteer “running buddies” from Standard Chartered Bank. 20 autistic children from Permata Kurnia and over 100 underprivileged kids from Sivanandha Home and Care2run also participated in the race across various categories. Standard Chartered KL Marathon’s Run For A Reason charity initiative remains an integral part of the event, channelling funds raised to deserving charities that assist underprivileged communities and those in dire need. This year the participating beneficiaries were the Standard Chartered Foundation, National Cancer Society of Malaysia, Dignity for Children Foundation and Hospis Malaysia.

IMG_3391_Kids Dash

The Standard Chartered KL Marathon Kids Dash pictured here with emcee Linora Low and Hospis Malaysia’s mascot, Mr Monty.

Efforts to make the Marathon more competitive, like having a seven-hour cut-off time and route checkpoints appear to be paying dividends as more than 8,000 runners signed up for the Full Marathon category this year. There were also close to 1700 running tourists from 52 countries and 75 nationalities taking part making SCKLM a truly international event. SCKLM was also the first stop in Englishman Andy Dukes’ epic marathon ride around the world on his BMW motorbike while running in six marathons in six continents.

SCKLM 2017 Race Day was preceded by the Race Entry Pack Collection from 18-20 May which was a bigger affair this year with the inclusion of the Prudential Healthy Life Expo, as well as the Friendship Run and Pasta breakfast on 20 May which saw Full Marathoners from Malaysia and around the world gather for a warm-up run and mingle in a more social setting.

Apart from the Full and Half Marathons, the Standard Chartered KL Marathon 2017 also featured a 10km distance and a 5km Fun Run for social runners, along with Kids’ Dash categories for children under 12 years of age. There were also several categories like the Corporate Challenge, Media Challenge, Universities Challenge and Ministries Challenge to either raise money for charity as well as provide friendly competition and bragging rights for the eventual winners.

The Standard Chartered KL Marathon has grown to become the premier running event in Malaysia, drawing thousands of local and international runners to the country whilst firmly establishing Malaysia in the global running calendar. The 2017 edition of the race once again saw Standard Chartered Bank Malaysia returning as title sponsor, along with a host of returning and new sponsors, including Honda, Seiko, Brooks, Lucozade and Pacific Regency. The event is owned and organised by Dirigo Events with co-organiser Dewan Bandaraya Kuala Lumpur.

Standard Chartered KL Marathon is sanctioned and supported by Malaysia Athletics Federation (MAF), Federal Territory Kuala Lumpur Athletic Federation (FTKLAA), International Association of Athletics Federations (IAAF) and Association of International Marathons, Distance Races (AIMS).

Winners of the Standard Chartered KL Marathon 2017

Full Marathon Men’s Open

1st Cosmas Matolo Muteti Kenya 02:18:43
2nd Kennedy Lilan Kenya 02:19:35
3rd Tonui Kiprop Kenya 02:20:38


Full Marathon Men_s Open Category

Standard Chartered KL Marathon 2017 Full Marathon Men’s Open Category (L-R): Kennedy Kiproo Lilan, Cosmas Matolo Muteti, Tonui Kiprop



Full Marathon Women’s Open

Position Name Country Time
1st Elizaberth Chepkanan Kenya 02:36:14
2nd Vicoty Chepkemoi Kenya 02:40:08
3rd Zeritu Begashaw Wakijira Ethiopia 02:42:56


Full Marathon Women_s Open Category

Standard Chartered KL Marathon 2017 Full Marathon Women’s Open Category (L-R): Vicoty Chepkemoi, Elizabeth Chepkanan, Zeritu Begashaw Wakijira

Full Marathon Malaysian Men

Position Name Country Time
1st Muhaizar Mohamad Malaysia 02:35:55
2nd Tan Huong Leong Malaysia 02:38:06
3rd Ow Yong Jin Kuang Malaysia 02:43:45


Full Marathon Malaysian Men_s Open Category

Standard Chartered KL Marathon 2017 Full Marathon Full Malaysian Men’s Open Category (L-R): Tan Huong Leong, Muhaizar Mohamad, Ow Yong Jin Kuang

Full Marathon Malaysian Women

Position Name Country Time
1st Yuan YuFang Malaysia 03:23:00
2nd Loh Chooi Fern Malaysia 03:25:54
3rd Chua Khit Yeng Malaysia 03:33:46
Full Marathon Malaysian Women's Open Category

Standard Chartered KL Marathon 2017 Full Malaysian Women’s Open Category (L-R): Loh Chooi Fern, Yuan YuFang, Chua Khit Yeng


Full Marathon Veteran Men

Position Name Country Time
1st Seurei Julius Kiprotich Kenya 02:23:09
2nd John Kprop Samoei Kenya 02:37:34
3rd Timothy Kelsall Great Britain 03:08:16


Full Marathon Veteran Women

Position Name Country Time
1st Lilian Chelimo Kenya 02:48:45
2nd Margeret Njuguna Kenya 02:56:20
3rd Deborah Chinn USA 03:36:13


Honda Half Marathon Men Open

Position Name Country Time
1st John Muiruri Mburu Kenya 01:07:13
2nd Charles Munyua Kenya 01:07:53
3rd James Munyi Maregu Kenya 01:09:28


Honda Half Marathon Women Open

Position Name Country Time
1st Shieys Chepkosgei Kenya 01:21:46
2nd Njijia Ann Mukui Kenya 01:22:33
3rd Muriuki Naomi Wambui Kenya 01:25:54



Honda Half Marathon Men Veteran

Position Name Country Time
1st Jeffrey Ross Great Britain 01:28:02
2nd Ramesh Palaniandy Singapore 01:31:49
3rd Troy Keast Australia 01:32:48


Honda Half Marathon Women Veteran

Position Name Country Time
1st Hayley Holle Great Britain 01:36:18
2nd Clare McCulloch Great Britain 01:37:20
3rd Rachel Pepper New Zealand 01:42:33


10km Speed Men Open

Position Name Country Time
1st Enock Kipchirchir Kigen Kenya 00:33:19
2nd Soh Wai Ching Malaysia 00:35:42
3rd Amiruddin Bin Nasir Malaysia 00:36:52


10km Speed Women Open

Position Name Country Time
1st Danielle Nant New Zealand 00:40:23
2nd Chan Shun Yee Hong Kong 00:44:32
3rd Michele Tan Bee Kiang Malaysia 00:45:08


10km Speed Men Veteran

Position Name Country Time
1st Lim Khon Seng Malaysia 00:39:53
2nd Chan Shan Ching Hong Kong 00:41:09
3rd See Hock Leong Ronnie Malaysia 00:43:14


10km Speed Women Veteran

Position Name Country Time
1st Susan Khoo Great Britain 00:47:27
2nd Lorna Wong Malaysia 00:47:38
3rd Tina Munro Great Britain 00:48:32



For more information and updates on SCKLM, please visit:


Facebook       :

Twitter            :

Instagram       :

Website          :

For more information, please contact:


Suthan Narayanan | 03.7887.4717 |

For more information on Standard Chartered KL Marathon:


Gloria Ng | 603.7887.4717 |

For more information on Standard Chartered Bank Malaysia Berhad:

Jennifer Kang | 03.2117.7770 |

Geraldine Tan | 03.2117.7821 |

Coming back to claim your fitness goal? Here are 5 tips.

Step 1

Whether its a ‘return’ , challenge or simply ,to be fit and healthy again, give yourself a pat on the back.

This is the first step to claiming a fitness goal, THE WANTING !

Image result for the need to achieve cartoon

Ready? Read on !

Step 1

For this first step of getting back your fitness, you should have at least a specific target.


This and can be anything ranging from fitting back into your favourite jeans , reducing xx amount of weight, or running a 10K event by mid-year. These are specific goals. Make sure they are realistic, measurable and timely. Measurable? Think time, period, duration, length, mass, body fat, waist line 🙂 It’ll give you a sense of ownership to those targets you need to achieve!

Step 2

Now that you have a specific measurable and timely realistic   goal, hook yourself with a plan.

See the low-down on how to ‘strategise’ and ‘hook’ with a plan. There are generally 3 types of plans

i)A structured one : It tells you what to do when, how much/how long etc, but not too detail or much technicality

ii)A structured and specific one : It tells you exactly what you should be doing, ie what pace, what grammage , how long, when ie AM or PM — normally requires quantifying and timing the plan

iii)A flexible one : Something like type i (Structured) but with added leniency ie you are given the option to choose certain things (ie when to do a workout) The plan can be loose but sufficient to guide someone achieving the goal intended. Efficiency of plan can be questionable.


Why do you need to know about plans? and their types? To begin (and end with), you need to prepare yourself with the overwhelming amount of program, plans and regime you will find out there. Just make sure your source is trusted, reliable and credible ! You want to pick what’s best to your knowledge knowing that your sources are trusted and the best or you too! If you have signed up with a gym or fitness center, your trainers and instructors should be giving you the right guidance, and suggesting relevant program suited to your goals.


Step 3 

Once you’ve ‘hooked’ up with a plan and considering the commitment involved to execute plan, you have to start preparing yourself mentally and habitually how you would be following through the program. Depending on what program or plan you are on, there might be adjustment needed to your personal/social life, the junk food tucked in your kitchen pantry. Some sacrifice might be in order, so you have to take it on if you want to succeed achieving your goals. Those realistic goals mentioned earlier will be achieved with a plan equally realistic. Your plan has to have this quality so that it will be easier to adapt as oppose to an out of this world kinda plan.

Some tips how you can start prepping (but first a little poster below!) :-


  • make an informed decision that THIS is what you want, and THIS is what you will do to achieve it
  • start practising to say NO especially when you already HAVE a plan for lunch/brought your lunch — you know how tempting those lunch/dinner invites are
  • incorporate your plans into your personal/family/work schedule so that you don’t get any clash of events ie your 3km morning run coinciding with your kid’s year end school concert! Move it to another day! Jot down your program/plan in your organiser. Its a crucial part in making sure you don’t miss crucial items in your program/plan –> helps you to be more organised too
  • logistically you may need to have some additional gears depending on your program. Food/grocery items too. Think ahead of the venue/facilities you will be using. Are they accessible during the time you need to do your workout?
  • this is an excuse to be more organised at home ! Get your household sorted out so that you can go for your workouts at ease !
  • be modest in sharing your plan unless its really to motivate others and yourself. not so much of impressing. let Your results do the talking. Most importantly, stay focused and believe that you Will achieve your goal


Step 4

  • Action speaks louder than words. What you waiting for?!

Step 5

  • Don’t stop doing it once you have achieved it !!!
  • It’s always easier to continue and maintain those goals you have worked so hard for rather than starting all over again


So there you have it, 5 steps to reclaiming your fitness and health goals! 🙂


If you want to know more about the type of plans available out there, check out a little brief we have for you here:-


Losing weight/reduce body fat/Diet Kinda Plan : 

  • Fad diet to achieve weight goals fast? You may hear alien-like sounding diet plans from friends who have or sort of have tried them. Or something you came across on  YouTube? If you have any medical or health concern at the moment check with your doctor first what’s the best diet recommendation for you. I won’t say fad diets are unsafe, but you need to be sure as it involves your well-being.
  • Some fad diet restricts the body of certain nutrition and also fuel source. As each of us are individuals living in different environment ie working mom/dad, athletes, retiree, teenagers etc, meeting our body’s essential need incl nutrition, fuel, rest etc is different and unique. Restricting certain essential nutrition? Does the cons outweighs the pros? Think again.
  • Look for a meal/diet plan which is REALISTIC, not too extra out of the ordinary and not hard on the pocket (head on to your local wet market or weekend market for a good bargain for all your freshies!)
  • Plans which works for you. How would you know? The one easiest to incorporate to your daily routine! If you have an office job, your plan should work around it. If not, don’t simple discard it, perhaps with 1-2 genius workaround you can actually use it
  • Remember , losing weight (and fitting back into old clothes) in essence is about eating the right food in the right amount to lose weight and to move more –> On the long run, a good plan is the one which is sustainable and can be used even after the plan has been execute and goals achieved.

Get into shape/Be fitter/Complete a sports (swim, bike, run or any sports) event Kinda Plan

  • There are lots of plans available out there. Don’t panic. You don’t necessarily need to purchase the latest running magazine or invest on a book on training. You can borrow magazine and books on running guide (if running is your goal) from a friend, and get flipping to get the right plan for you. Online ? Reliable website think Runners World, Beginner Triathletes for a plan.
  • Plans in books and online sources normally have training plans for various programs for different levels ie beginner , intermediate and advances, free or paid.
  • If you are targeting to participate in a big event (think the biggest running or triathlon event in  your country), the event website sometimes may include training plans for participants and also training/racing tips. These plans are generally one size fits all. You generally need a good base before starting with one
  • Have a certified coach as a buddy ? Make good use of em (in a good way). And if you don’t mind investing a little, a hired certified coach works too. Why I mentioned certified here is that there are many self-proclaimed coaches out there and you should be putting your hard earned $$ to the right and reliable instructors/coaches
  • Already nailed down a plan? get the plotting into your calendar/organiser. Countdown from the final week to the 1st week and ensure nothing major comes in between . More critically there no major events which you should try not to do as its counter productive to whatever  you’ve worked so far ie taking part in a tough race during recovery week. Chances are you don’t fully recover and slip off from your initial goals
  • Be creative and flexible in planning when/where to do your workouts. Gym facility available in your work place? Pack your gym bag to work 🙂 No excuses 🙂

If you don’t really care about no plans, read on !

Eat healthier/Want to just be physically fit and healthy/Doctor’s recommendation (on health and diet in general)

  • I mentioned in a few paras above, in essence  you should be eating well and be moving more.
  • If you have not been ‘moving’, start making changes in  your lifestyle including planning a week/a day ahead of what to do etc so that you can slot in those workout sessions. Start moving!
  • I will not recommend subscribing to a gym as the first step to this. My recommendation is to work with what you have first ie the office gym, the public pool, the stadium track behind your house, or the hiking trails nearby. Parks are not only for kids, they’re for everyone. Have a gym at your condo/apartment? Its already paid for so what’s the wait?!
  • Majority of us underutilised our gym membership. So have that as a last option and if you really need it only. But if you do subscribe to a gym,there are plenty of gym machines, classes and also certified trainers who can guide you
  • As for your meal plan, make sure you have plenty of greens in your meals, fruits. Protein and fat are essential. Go easy on the carb.
  • Switch to alternatives is brown rice/pasta instead of the regular white, same goes to bread. Brown sugar instead of white. Steamed vs deep friend, and home-made vs eating out.
  • Fast food? Be weary of the ‘healthy’ breakfast set and those oily fries. It will be a waste to  your hard effort to spoil it with fast food which normally are processed, low in fibre, high in sugar and salt content.



All the best !



Photo credits

The Soul of a Butterfly : Muhammad Ali (1942-2016)

Muhammad Ali Pictures (2)



Legends are not born everyday, but this one will certainly live forever. Live to inspire


Muhammad Ali Funeral to Be  Held in Hometown Louisville

Reflection on Life’s Journey : An autobiography of Ali

Penang International Duathlon and Triathlon 2016

Triathlon history in Pulau Mutiara, Pulau Pinang

If there is one event I have definitely been missing out, it will be this one. For a fourth time this year ! Please leave a shout out in the comment box if you did participate in the multisports event held in Pulau Pinang Pulau Mutiara (Pear of the Orient).

Not written in any text book, as a multisports athlete , if you are one, Pulau Pinang gave birth to Malaysia triathlon back in the days.It was called ‘Merdeka Triathlon’ and was held in 1988 in Batu Feringghi the same year Whitney Houston’s ‘I wanna dance with somebody (who loves me) topped the Billboard chart (okay at least i still feel relevant!).

Let’s Tri and Du It

Fast forward 2013 Penang triathlon revived and kicked full gas with successful event year after year (the fact that its still running is a good sign post jellyfish filled history!). This year, the event was held successfully in Teluk Bahang, a small town but dense with touristic attractions. On April 17th, over 1000 athletes took part in the triathlon and duathlon categories covering 51.5km in total for the triathlon event (1.5km swim, 40km bike and 10km run) , and 57km for the duathlon event (7km run, 40 km bike, 10 km run) .


2016-06-01 (2)

Looks Tri-able and definitely Du-able.

I manage to capture an aerial view (no, drone) ..using Google Map. The triathletes swam out north from Pantai Jubilee (see the sea shore above the text ‘Teluk Bahang’? Yes, there ! Then they came back to swim start, (its a little different here..) slip on their running shoes and run back around 2km to the transition for the bike leg (transition area is located near the dam). 40km bike with 1 major U-turn near Balik Pulau, followed by a 10km run course consisting of 2 checkpoint at each far end of the route. Race ended at the Start/Finish line near the Teluk Bahang dam. Just in case you were wondering how the participants got to the beach at the northwestern of the island from the transition area, the 550 odd triathletes were transferred from the main event area to swim start.

Brought to you by ‘SPONSOR’



‘SPONSOR’ is the main sponsor of the Penang International Duathlon and Triathlon 2016 – a newcomer in the local scene but number 1 sports drink in neighbouring Thailand. ‘SPONSOR’ is from the same maker of ‘Red Bull’ earth’s number 1  (Felix  Baumgartner fans out there, yes??). ‘SPONSOR’ has been around in Thailand for the past 3 decades sponsoring Thailand national basketball championship and the official sports drink for the Thai national football team. In Thailand its available in retail market and convenient stores (ie. 7-Eleven). The sports drink is available in Penang for now for a retail price of RM1.70 at selected supermarkets, minimarts and convenient stores.


The Penang International Triathlon and Duathlon was heavily accentuated with the colour yellow, the official colour of the sports drink. OK, so the finishing carpet was not yellow ! Yellow official tshirt, beach flags, err…bananas?


As I am blogging this, I have a ‘SPONSOR’ Original Flavoured 325ml can next to me. ‘Recommended for sports, exercises and any heat exhaustion’ it says on the top rim of the can. 1g protein, 35g carbs, 290mg sodium and 50mg potassium. So if you’re looking for something new or an alternative to stock you up, check out ‘SPONSOR’. Cost effective? Definitely. I had mine delivered specially by Sponsor’s PR agency EverQuest’s own Marketing Director Ms. Jay Mee Chuah.


Jay Mee, a shout out to you here. Apologies on the delay, but I hope my readers and fellow athletes will catch up with ‘SPONSOR’s unique blend and affordable concoction once it hits the inner land of Klang Valley. For now, guys and gals, look for ‘SPONSOR’ whenever you head up north, specifically in Pulau Pinang.


The results

I know at least four podium finishers of the event– in various categories; the ever youthful Ironman triathlete Jason Thiang, Reclaim’s Ironman Chris Kha Krang and one and only 2ndSkin ambassador Ironman Chan Jun Shen — and another one, Richard Tang, also an Ironman. While the event attracted regular faces of Malaysia triathlon scene, it showcased a positive turnout for local amateur triathletes , duathletes, season and new.

One component of this event which I would like to highlight is the introduction of duathlon category for those who intend to upgrade triathlon, but like to have the transition smoothly as possible or simply new to multisports. Very much understandable for triathlon beginners, and good strategy for pulling the crowd in Penang (and country wide).

So, down to the top 3 for each categories, all worth mentioning , I present to you….the winners :-


Duathlon 3rd Prize G809 IRENE TEOH 03:48:29 Women Senior Veteran Female Malaysia


Duathlon 2 Prize G803 LIEW LEE CHIN 03:43:27 Women Senior Veteran Female Malaysia Duathlon 3 Prize G809 IRENE TEOH 03:48:29 Women Senior Veteran Female Malaysia


Duathlon 1st F735 MELISSA 03:13:01 Women Junior Veteran Female Singapore Duathlon 2nd F723 TAN SZE YIN 03:32:56 Women Junior Veteran Female Malaysia Duathlon 3rd F721 FION WONG 03:38:38 Women Junior Veteran Female Malaysia


Duathlon 1 Prize D519 TANG CHEE CHOON 03:17:59 Men Senior Veteran Male Malaysia Duathlon 2 Prize D518 JASON THIANG 03:19:13 Men Senior Veteran Male Malaysia Duathlon 3 Prize D523 LIM KIAN HUAT 03:20:48 Men Senior Veteran Male Malaysia


Duathlon 1 Prize C370 CALVIN TAN 02:39:20 Men Veteran Male Malaysia Duathlon 2 Prize C342 STEPHEN MANIAM 02:50:23 Men Veteran Male Great Britain Duathlon 3 Prize C356 RICHARD TANG 02:50:37 Men Veteran Male Malaysia


Duathlon 1 Prize A023 JASON LOH CHWAN CHYIN 02:32:36 Men Open Male Malaysia Duathlon 2 Prize A058 OOI SIAU TIEH 02:42:42 Men Open Male Malaysia Duathlon 3 Prize A043 CHAN JUN SHEN 02:45:45 Men Open Male Malaysia


Triathlon 1 Prize 722 SABINE CLAUDIA EGGER-WEICKHARDT 03:18:26 Women Veteran Female Australia Triathlon 2 Prize 745 PATRICIA COMBRINK 03:26:48 Women Veteran Female South Africa Triathlon 3 Prize 728 LAW LAY ENG 03:38:23 Women Veteran Female Malaysia


Triathlon 1 Prize 612 PAN SENG KHA KHRANG 03:23:46 Women Open Female Malaysia


Triathlon 1 Prize 612 PAN SENG KHA KHRANG 03:23:46 Women Open Female Malaysia Triathlon 2 Prize 631 ADRIENNE CHEW DAN 03:29:44 Women Open Female Singapore


Triathlon 1 Prize 457 TSUYOSHI SAWADA 02:56:25 Men Veteran Male Japan Triathlon 2 Prize 504 ANTHONY YEAP JIN GHEE 03:04:52 Men Veteran Male Malaysia Triathlon 3 Prize 347 ALLAN FICKSTER MORPHEUS 03:17:08 Men Veteran Male Malaysia


Triathlon 1 Prize 27 CHRIS WRIGHT 02:49:48 Men Open Male Great Britain Triathlon 2 Prize 137 WILSON LEE 02:54:14 Men Open Male Malaysia Triathlon 3 Prize 89 IVAN HO MUN SEONG 02:57:17 Men Open Male Malaysia


More photos from the event in the slideshow below :-


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Triathletes, Duathletes

So if you’d like something different in a tri event, I suggest look out for the next registration for Penang Tri and DU it ! Will be interesting and definitely memorable. The organiser did a great job transferring everybody safely from event venue to swim start! No news of jellyfish attack is always a good news and we hope for the safe return of this event NEXT YEAR !


Congratulations to all participants and winners of the race, and a big kudos to the event organising committee, all crew members/volunteers, the local government and official bodies. ‘SPONSOR’ — Well done in making this a reality not just for Malaysian participants, but also for all our guests from around the world; Russia, Norway, Venezuela, Germany and Australia — just to name a few. Malaysian hospitality is here to stay !


Bonus : SPONSOR Fact Sheet 


SPONSOR is a sports drink that helps to boost performance, sustain endurance and accelerate recovery for those who are serious sports enthusiasts. SPONSOR can be consumed “during” sport activities to help boost performance by sustaining longer endurance. It is also recommended for consumption “after” sport activities to help accelerate quicker recovery. SPONSOR is brought to you by the same makers as Red Bull, the world’s No.1 selling energy drink. SPONSOR is the No.1 sports drink in Thailand and is currently the official drink for the Thai national football team. Produced in Thailand by TC Pharmaceutical and imported by Allexcel Trading Sdn Bhd., SPONSOR is available currently only in Penang at Happy Mart, 24 Express, 98 Stores and other selected supermarkets and minimarkets. SPONSOR is available in 325 ml can packaging and retails at RM1.70 per can


>>Penang International Triathlon and Duathlon official website <<

Ramadhan Spirit + Olympics


Salam and greetings. Four days to Eid u Fitr ! 🙂 Man, Ramadhan this year went by rather quickly innit ? Pejam celik, we’re already in the last week of this holy month. Hopefully it has been a good Ramadhan spiritually and physically for all of us. This is the bonus month for all Muslims who endure this period with patience and virtues – check… did we gain anything at all after nearly a month observing this month ? Spiritually and morally I mean. Or was this a month spent feasting on buffets and spending that early pay? Ramadhan means more than that as this is THE training month for us to improve almost everything related to our individual selves. Emotionally, ethically, behaviourally, erm..what else..mentally. The list goes on. So again, fasting months is not just about the physical fasting. Have we tried to observe, keep and care for our prayers? Yes, the 5 times. Have we tried to increase our ibadah (worship) not just for Ramadhan’s sake, but for our long term relationship improvement with our Lord, Allah Almighty? 

Picture of a man reading the Qur’an. Photo retrieved from :

It’s about paying attention..

I am no preacher and this is a reminder to myself. The sort of question I (and you) end up asking myself/ourselves. Ramadhan does not provide immunity and guarantee that we will be observant Muslims after the 6 Takbirs (Arabic term for ‘Allahu Akhbar’/ God is (the) Greatest. Most of the time the post-Ramadhan transition goes unnoticed. By paying attention, the least that we gain is some performance indicator of how well have we gained from the month long ‘training’. And for the next cycle, will our ‘KPI’ maintain, sees increment or drop? I would not delve more, as I am sure most of us know what Ramadhan is all about, and how it is suppose to play a role in our lives, not just for a single month, but for the months and years that follow. Whatever it is, lets compliment ourselves with the necessary knowledge regarding Islam as a way of life, and not merely a religion.

Islamic Relief children. Photo courtesy of Islamic Relief, retrieved from

My Ramadhan has been great alhamdulillah – though there are lots of room for improvement. By this I mean all the benefits which I managed to get during this month. For starters, I am observing my Ramadhan for the first time as a wife 🙂 Turned 30 in Ramadhan (yes…. no more in my 20s !!) — with that, THANK YOU to all who greeted me. 🙂 I truly appreciate the thought. The rest of the ‘gains’ will be kept and cultured to ensure it lasts, and of course, continue to improve. Allah Akhbar.

Not an immunity

To my non-Muslim friends/readers, I personally applaud you if you have actual read this far ! 🙂 If you are in Malaysia, it is interesting to observe our friends and colleagues practicing their faith. The point is to appreciate these differences. And of course, adding on the queries. Feel free to ask your Muslim friends why they fast. You will be interested to know why ! One thing you need to know, this holy month does not provide immunity to us Muslims. It is up to our conscious selves that we stay away from bad deeds, and control our desires, worldly desire if I may. So its no surprise that some of our Muslim friends still backbite their colleagues at work, mock and make negative impression on others. While some others rob, steal, rape, kill (and eat..).. There’s simply not connected and there’s no appreciation on how valuable this month is. We believe the Devils and Satan are tied during Ramadhan. But that again, does not make us Angels. There is no magic to becoming a better person. It is really the values within us. This values may stick, change, come and go. *right- i’ll stop here… don’t want sound anymore philosophical !*

Malaysia contingent at the London 2012 Olympics. Pandelela is the flag bearer. 🙂

Olympics !!!

And hey, yes the Olympics is over !!! Not too late to wish congratulations to ALL our Olympians ! Lee Chong Wei and Pandelela Rinong – you have united us Malaysians and we couldn’t be more proud on the achievement ! I (nak jugak cerita) was in tears watching Pandelela taking the podium with a Bronze. But it was her expression and gleeful smile which reduced me to tears. And again watching her arrival reception in KLIA on TV3 last night. As a Malaysian, I truly salute both these icons, not forgetting Azizulhasni Awang, who have done their best, for their country and motherland. I would like to share my insight and thoughts on our recent Olympics participation as well as the national sports development program. Will save this for my future post hopefully. 

Coming up : London 2012 Paralympics Games

To the Malaysian Paralympics cycling team, Naim and Wan who will be going for the London 2012 Paralympics, missjewelz wishes you both all the best !!! FYI, Naim, Wan and their coach will be leaving for London on the 27th August 🙂

Article from National Sports Council ‘Sukan Paralimpik 2012 : ‘Kontinjen Malaysia Impi Gelaran Gergasi Asia’.

Halu ….!

Salam Jumaat kepada semua para pembaca yang sama ada kebetulan membaca entri ini.. and to those who have subscribed to 🙂 Been waiting for this breather to actually write ANYTHING.. boy it does feel a lil strange not being able to update this dearest blog of mine lately. Anyways, I hope its not too late for a CONGRATULATIONS shout out to all finishers the recent KL Marathon in Dataran Merdeka. Full marathon, or even a 10km, missjewelz applauds you for your effort. 🙂 I was there. Manage to run the 10km, and…. I pirated ! Couldn’t register on time, so I guess to run it (brought my own water supply). I have been running at least twice a week to keep up with my fitness. So that helped alright ! 

One good thing was, I was able to be at the start line on time. Met Aliah at a surau for Subuh, and then later together headed to the start cage. Thumbs up to the organizer for separating the 10km start area from the half marathon and full marathon category. Or else all of us would have to climb each other shoulders’ for some air ! To those who haven’t met or know Aliah, here she is :

Aliah at SCKLM 2012

Aliah and missJewelz before the run 🙂


The plan was to run it easy and keep the heart rate away from the upper threshold AND maintain the body core temperature. And so I did just that.. Aliah was ahead of me, and I let her be. It is always inspiring to see people from her age group (she’s in her late 50s by the way) involved in sports, actively ! Daniel, her son took part in the half-marathon 🙂 heard he did well. Congrats Daniel !! I passed Aliah at the 6km mark, but then she overtook as I had to pay a visit to the mobile loo ! hehe.. then again at the 8km mark. Saw a couple of familiar faces including Jeya and Zaki ! (nice to see you guys !). And finally, the last stretch at Jalan TAR. 🙂 LOLz.. do I finish in the finishing shoot or run along the outer border ! Guess?! haha.. I went straight in without the bib ! Can’t help it.. 🙂 


It wasn’t a forced smile. It was a smile of delight that I have made it to the last 500m of the run ! Photo credit: Chang Wing Kai

Met up with Aliah again post run 🙂 we both had fun ! Weather was on our side.. not too hot.. It only got got hotter after 11.30am — for those who stayed on to support friends finishing the full marathon. 🙂 I had the chance to accompany Nadiah Sukarno on her first full marathon attempt. She did well despite vomiting somewhere along the route. 🙂 I was (after the run) on my ‘Yellow Submarine’ <– my dearest bicycle, cycling against the run route to support those who are finishing their run, and of course, in the look out for Nadiah and the rest of my juniors from IIU X Team 🙂 Manage to give support to both Ikhwan and Faiz (both ran their first full marathon). Nadiah too ! She started running the instant she saw me. LOLZ.


It was a great Sunday outing for me, Aliah and all of the IIU X Team members at SCKLM and I am sure you had a great time too with your friends and beloved ones. 🙂 To those who said Hi! to me, thank you! 


Before I forget, GAMBATE to all my friends, and fellow readers/bloggers who will be doing the Port Dickson Triathlon this year 🙂 (that’s this weekend). missJeweLz will definitely be there (insyaAllah) and will be doing the relay 🙂 woohoo…!! The last time I did a relay was at the Putrajaya 70.3. Make sure you’ve got all your gears, and sports nutrition ready. Have fun, and race safe okay. To those who will be experiencing their first open water swim, in a race, better to stay back then getting Bruce Lee-ed all over. I have experienced it myself, hence, sharing it with you now. The bike leg should be smooth. Just watch ahead for pot holes, or whenever you come across a junction/ U-turn. Either wise, the PD bike route is always a fun (and fast) one. Cows crossing the bike route is some unique experience you can get it this time around. Good luck to you on that ! Run route? The organizer changed the run route (slightly) last year, but it is pretty much the same route. Some off-road is to be expected, then the same U-turn point somewhere after Avilion Hotel. Again, from missjewelz, GOOD LUCK for PD Tri !!  


And this ..was how I looked like at my first standalone marathon. NOTE: Marathon= 42.195km. So if u ran a 10km, don’t go back to your office and tell ’em colleagues you ran a marathon. LEARN, EDUCATE, then inspire.

”Can’t help it but express whatever I am going through right CAMERAMAN..” LOLZ… it was a painful 4hours and 40mins journey despite signing up as a 4:30 pacer. But I finished alright 🙂 The balloon didn’t help either..

New venture ?!

Making do the lunch break

Went for a 20mins run during lunch yesterday. With the new job, environment and increasing work load, it is even trickier for me to achieve the a healthy-life balance, well, compared to my old work place. I am trapped 0830-1730 hrs daily , 9 hours a day and 45 hours a week. I felt so out-of-shape the first week I was here.. !!

The less exercise I do, the more easily tired I become ! Apart from the accumulating fat, I just feel so out of shape with the office routine which requires me to sit and work with the computer, occasionally making calls and having to walk to the bosses’ office/photocopy machine/pantry. Office is on 13th floor, and there’s no access to fresh KL air at all .. only bosses’ office are adjacent to the windows – but still, I find it funny as there’s no window that can open. Basically, I’m sealed along with my colleagues, who I am getting to know closer day by day, in this concrete-metal-glass-brick tower !! Part or not part of the job, I gotta keep fit and healthy.

The 20 minutes vertical work out was just nice to fit in the 1 hour break. There is no shower facility here, hence would be a mess to be sweating like an oink oink with a hard work out at the stairs, or even running outside in the KL humidity and afternoon heat. So a 20minutes easy stairs workout it was.

– brought running attire and gears (HR monitor included) & water from home.

– changed, and headed to the stairs

– Now… APPARENTLY the staircase is used by the staffs to get their fair amount of ‘fresh’ air.. Air from their ciggies ! I was warned by my colleague that the stairs stink , my hair will stink etc, but I still insisted to proceed with the plan. Imagine a week without any workout — I just had to squeeze in the 20mins, hook or by crook.

And so I did. The stairs still smelled eventhough the smokers has left.. worse still, cigarette butts were thrown on the floor.. what a shame..

The work out which I did :-

1) Slow jog from 11th down to 4th floor.

2) Slow run from 4th – 6th floor

3) Fast walked from 6th to 9th floor

4) Slow run from 9th to 11th floor ( couldn’t proceed to 13th floor as the ciggie stink is just unbearable !)

 5) And repeat till the 20mins was up. 

My unfit heart rate reading below :-

Below 117 , 35sec

In zone 117-147 , 8mins 2 sec

147 and above , 11mins 25sec

Max heart rate 174. Average 151.  The run pace was a slow one. The idea was not push, but neverthless a good work out for the heart ! And I did sweat ! I felt oh-so relieved after the work out. Had to ignore the colleagues who weren’t pretty amazed of my little feat. attempting something not-so-out of the ordinary. Thinking of it, hey, your health is YOUR responsibility. In my case, as far as my work place is concerned, that’s the only work out most suitable that I can think of at the moment. Whether you are young, old, busy or not, make time and effort to balance a healthy life style, physically, mentally and spiritually !


A vertical routine up and down the office’s emergency stairs !


Shape Night Run 2011 – race report

Ramadhan Greetings

Salam and greetings !! 🙂 This time pakai font warna meghah pulak.. haha..amacang?! Puasa tak tu? Harap-harap okay dan sejahtera hendaknya to all of you. Now, I know most of you are in the Ramadhan ‘mood’, I guess. But nak cerita sikit about the recent Shape Run in Putrajaya.

I was actually invited by the organizer to participate as ‘media’. Thank you to Jaclyn and team for the invitation. Free entry for the 12.3km, VIP pass for parking , and..oh yeah, collected my race kit before the run itself on the stage in front of the VIP tent. I didn’t participate last year, but I came to support friends and snap some photos. This year, Shape Run is a week after Port Dickson Triathlon. The timing is just nice for me to run my last race before the fasting month. There was no specific training for this run, as I have been recovering between races,(the last one being Port Dickson Triathlon) plus the on and off again fever and flu.

To The Front – well, nearly..

I am not sure how many thousand runners were there at the start line but what I know was that there was quite a large number for the 12.3km as it is generally do-able for most of the runners [hence ‘runner’].I entered the cage, slipping and making may way to the front, but only manage to find a comfy spot around 10 meters to start. God knows how many hundred people were ahead of me. Hihih. I wasn’t planning to run fast, and thought I should just take it easy for that night because I was cycling in the day, and have another ride the day after at Hulu Langat. Then again, one of the reason why I bothered to slip my way to the front (well almost) is that I don’t have to waste energy or time zigzagging my way as much as I would have if I were to start from the back.And I know my pace won’t cause me to be trampled by the stampede behind be. Tuh yang tiba-tiba jadi semangat nak lari laju skekk..hihi..dah alang-alang duduk depan tuh, laju sikit lah. So there, how our mind can play games on us. Have fun with it while you can, and I did at Shape Run !

The 12.3km Route

The route ; Palace of Justice, Seri Gemilang Bridge, PICC, back on Seri Gemilang Bridge (around 4.8km at the end of the bridge), (yeah, up that short hill), left into Lebuh Sentosa passing the beautifully litted to Seri Saujana Bridge (the steel, ship sail like bridge). The run along Lebuh Sentosa (that long flat stretch between Seri Saujana Bridge all the way to the Lebuh Sentosa – Persiaran Barat junction where runners turned right is around 2.5km. Turned right into Persiaran Barat passing the 3rd and last bridge during the run — Seri Wawasan Bridge before turning right again as runners hit the main boulevard which connects PICC to the Putrajaya Mosque, passing the Ministry of Finance building on our right (..pause kejap..,I deeply wonder how many runners that night are from Putrajaya…)… Then left in to Lebuh Ehsan, and then right into the back road behind the Immigration Department and Palace of Justice. The road lead the runners back to the finish line in front of Palace of Justice. Distance 12.3km.

Here are a couple of photos of the first 2 bridges I mentioned , just in case you were too focused on the run to check out the magnificent architecture in Putrajaya.

Seri Gemilang Bridge (ok, i gotta admit i only knew of the name before writing this post !)

Passing Seri Saujana Bridge during a training run 3 months ago. Was back running there last weekend, at night this time !

The Fun & Happy Run

There were around 3 water stations if I was not mistaken, at the 3km, 6km and 9km point. I had a bottle of water before the run (just plain water), no gels ! The water stations were efficient during the times I passed them. I stopped briefly at each ! I had a brief (but stabbing) intercostal pain between the 7-8km when I was in the zone pacing it up — I slowed down a little..and stopped at one point near the timing mat before the Persiaran Barat interjunction. Recovered and then got back to running..slowly.. before recovering and deciding to hitch on the next Rawalpindi Express (thanks to a guy who passed me) before Seri Wawasan Bridge. I continued with the pace before letting the runner and go, and continued with the pace before I had the pain. Over took some ladies, and guys.. and some more ladies as we neared the last turn into the boulevard. Finished with a sprint — drama betol kan.. and came in 20th ! hehe.. Happy I was. Timing 1hr 7mins 🙂 yeay. A quick shout out to all my friends who I saw and met at the run. Nice to see you guys! 🙂 Let me quickly list a few; Lynn Guan, Pat Ee, Uncle Oliver Ker, Chew from Kuantan Pacesetters, Tan Wah Sing, Yusran, Nik Raiha, Azri, Zulhassan, Shahrudisah, Hanafy, Yim, Awe, Jess, Pui San, Karen Loh !! 🙂 and the rest of you. Keep on smiling, keep on running and you sure will keep on rockin’ 🙂 Peace !

To the organizer, marshals and volunteers (not forgetting the ever cool MCs from FlyFM, two thumbs up all was good. I have only 2 things to mention here for the organizer ; 1) You guys might wanna review back the registration fee…A bit on the high side…Running used to be the most affordable sports for Malaysians. We don’t want that to change that, do we..?   2) Increase security at runners’ parking area.. the numbers of organized running events are increasing..and so are car smash incidents — by irresponsible and desperate people… Have police/security to patrol the designated areas. Running events are being targeted by these thieves.. and this should  not be allowed to flourish.. ! And runners should also take precaution too by not leaving any valuables in the car. Better still, just leave them at home. Running events have luggage drop areas where you can leave your belongings. Either that or keep it with a friend or family member who is there at the run to support. The last thing(s) you want to leave in your car are things like..handphone, iPads, cash,… not even your carbon and flashy bicycles ! Okay, enough of the ramblings. Need to tee off to la la laaaa land now. Tidor time..! I have a special video for Shape Run 2011. Scroll down to view !!

Check out the crowd yo !

Lynn, missJeweLz and Pat Ee 🙂

1 for the sponsors ! Reebok !!

Balloon anyone ?! Perfect night for family with small kids ! or even the big ones lah !

Sarong - the way to roll ! With a pair of 2XU tucked inside ! This is ma friend Ultra+Ironman Zul ! Check out his entertaining and hilarious race reports and blog post at

missJeweLz at Shape Night Run 2011

Towards the finish line !

With the finisher medal 🙂 12.3km, 1hr 7mins, Placing #20

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