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

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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.

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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

Position   
Name
Country
Time
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       : http://www.facebook.com/SCKLmarathon

Twitter            : www.twitter.com/SCKLmarathon

Instagram       : https://instagram.com/SCKLmarathon

Website          : www.kl-marathon.com

For more information, please contact:

 

Suthan Narayanan | 03.7887.4717 | suthan@dirigo.com.my

For more information on Standard Chartered KL Marathon:

 

Gloria Ng | 603.7887.4717 | gloria.ng@dirigo.com.my

For more information on Standard Chartered Bank Malaysia Berhad:

Jennifer Kang | 03.2117.7770 | jennifer.kang@sc.com

Geraldine Tan | 03.2117.7821 | geraldine.tan@sc.com

Standard Chartered Kuala Lumpur Marathon 2017 – Race kit collection (18 – 20May 2017)

Standard Chartered Kuala Lumpur Marathon 2017 – Race kit collection (18 – 20May 2017)

If you are a seasoned runner where yearly you’ve ran a number of races, the race kit/pack collection as you may feel, is part of ‘the’ event. The anxiety and nervousness if you would like to put it, starts when you attend the race kit collection — bumping into running and training buddies, ex colleagues etc.

The face which you will wear on race kit collection cum race morning, depends on your level of readiness and confidence. Here is where you need to take a step back before you get lost in the psyche of all this. Remember, essentially its a race against yourself despite running among the thousands. ‘What’s the total number of participants?’ , I over heard as I was standing in the queue just now — it’s 35,000 runners in total for all distances , mentioned in the official web site and press releases.

Just to share with you a view of a typical marathon major events see below for the total number of participants for all categories :-

London Marathon : 40,382 (2017) [total applicants: 253,930 (2018)]

Tokyo Marathon : 36,648 (2016) [total applicants: 309,824]

America Chicago Marathon : 40,000 [capped at 40,000]

Berlin Marathon : 46,950 (2016)

 

Closer to Malaysia, Singapore boasted 46,000 runners in 2016. The island nation holds this event annually, also under the Standard Chartered banner.

 

Back to Kuala Lumpur.

The race kit collection takes place from today (18th May 2017) until Saturday (20th May 2017). It is held at Hall 6, Kuala Lumpur Convention Centre. If you are familiar with the area, you might have noticed a huge white tent outside the convention centre — well, that is Hall 6.

If you are walking, you can walk straight towards the tent (see pic below), else if you came through KL Convention Centre, chances are you will need to take 2 escalator trips (1 down, and 1 up) and pass through Hall 4 and 5 before heading out to the outdoor and ushered to a small flight of stairs to reach Hall 6. KL Convention Centre staff are on the ground, so you can always check with them the race kit collection venue.

On to Hall 6 

As the biggest canvas tent I have seen, the set up is pretty compact, no corners are wasted. Very good organisation of layout with race officials/staffs there to meet your queries.

There are a series of pens for different categories; 5km, 10km, Honda Half Marathon and the Full Marathon. So make sure you are in the right queue.

Things you should bring to collect your race kits :-

  • Original IC/Passport
  • A printed confirmation slip

If you are collecting on the behalf of someone, you will still need the confirmation slip with the runner’s consent. Click here for exact details.

The queue typically will be long, but with the dedicated staffs backing the collection counters, waiting time is not that long. My queue this afternoon was quite fast. So kuddos to the organisers ! I waited about 15 minutes (+/-) before I reached the counter. And about 2 minutes (+/-) for my pack.

Sports gear expo

Just right after you exit the race kit collection area, there will be a series of booths with all the sports gears which you need in case you need any, or some more. These include;

  • Lucozade
  • Seiko
  • High5Sports Nutrition
  • Brooks
  • Triathlon Shop
  • Ash be Nimble
  • Salon Pas
  • SEA Games
  • 2XU
  • Ironman Asia
  • Sunstar Ora2(Japan based dental products)
  • Reclaim (Sports Insurance)
  • Lorna Jane
  • Korea Tourism Organization (promoting 4 major marathons in Korea)
  • and many more !

So do bring some cash or credit card if you would like to get shopping at the expo !

There was a even a reflexology corner by the Malaysia Association of the Blind just next to the race kit collection area. You can get a foot massage there for just RM25. Their website here.

Prudential Healthy Life Expo

This is the last section you will pass through before exiting Hall 6. Well, I at least passed through as I was rushing back to work. Interesting activities and booths :-

  • Health screening (complimentary)
  • Cycling simulation challenge (there were road bikes on site.  oh how tempting!)

Check out the cycling simulation challenge — winner stands a chance to win a free entry qualification for the PrudentialRide London-Surrey 2017 – a world-class cycling festival with return economy flight tickets a 2 nights accommodation sponsored by Prudential. Now, beat that ! Anyways, do check out the Prudential Healthy Life Expo !

All in all, it did not took me long to complete my round at the race kit collection. Plenty of interesting things to see (and buy)–but I was rushing for time. If you have not collected your race kit, give yourself about 1 hour (1.5 hours max) if you really want to browse through the expos after collecting your race kit.

And of course, don’t forget to say your customary Hello (and selfies now..) if you see you running buddies. You’d be surprised to see the old faces resurfacing again. Running is a time-less sports, you just keep coming back.

All the best for your race day. On you marks, get set…..and Gooooooooooo !

Yours in writing,

missjewelz

18 May 2017, Kuala Lumpur

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Standard Chartered Kuala Lumpur Marathon 2017 – Tips for runners


Hey everyone. THE marathon event of the year will be happening this weekend, and I am sure most of you runners, organisers and volunteers out there who are directly or indirectly involved are counting down to the big event.

The event is officially kicking off tomorrow with the race kit collection happening at the KL Convention Centre. A good location indeed for a 3 days spread for runners and the likes to come and collect their race kit and visit the Prudential Healthy Lifestyle expo.

Prep tips for runners

For runners, this is about the time where you have wind down  your mileage and take all measures to avoid any last minute injury. Pamper yourself good with a massage or reflexology session to ease those muscles and joints. Do the necessary preparation and planning to ensure you leave home on time this Sunday morning, know where to park if you are driving, and if you are car-pooling or taking other modes of transportation, plan that in advance too.

Take your time to look through the event itinerary, ie warm up and start time for your event. Find out up front where are the luggage drop off area, and if you are coming with some supporters, agree to a location to where you guys could possibly meet after the event.

Post event pics are cool, so make your camera/phone cameras are fully charged!

Runners – whether this is your first, or first for the distance which you will be running, or even if you are a seasoned runnner, here’s a quick check list you might find helpful for your event day to be smooth;

  • Original NRIC (MyKad) – bring it [you will need it as part of verification document if you get a winning spot]
  • Keep your original bib after crossing the finish line [you’ll need it for winner verification]
  • Original winner’s tag [those lanyard with paper tags showing your position #] if you are handed one at the finish line
  • Baggage/luggage service is available at the Dataran Underground. Service starts 3am and ends 12.00pm. According to the guide book in the event website, baggage not collected after 12.00pm will be donated to charity or disposed at organiser’s discretion <– so make it a point to collect it early after your race !
  • NOTE:  45cm x 35cm x 20cm <– luggage guideline. Organiser have the right to refuse your luggage

 

RACE DAY

Food and drink – Some tips

You will need to have a tummy pre-filled before your event. Don’t eat too much else it’ll be hard too run. Do not NOT eat at all as you’ll experience hunger pangs which can disrupt the quality of the run, and your concentration as well.

Eat per usual, as you have done during your practise run. Race day is not the day for you to try out new things ie. new shoes, etc and this includes the things which you consume.

Keep stock of some energy gels/bars . Click here for a guide from Runner’s World. The link also shows how you should be taking your fuel.

Personal experience- been over drinking and not alternating between sports drinks and plain water.

Shall I stop for a ‘roti canai’ or McDonald’s ? Most probably not as the purpose of refueling during the run is to absorb the carbs and nutrients almost immediately. Roti canai and McDonald’s might not only have longer absorption rate, but it will also shunt your blood to your GI instead of your musculoskeletal. So stay away from over loading your system unnecessarily. You need your body to be working efficiently and economically to give you the best run, and that you finish comfortably.

Cramps? Side itch?

Listening to your body is an art if you have not listened hard enough. Listen to your body. The second you feel a tugging or pulling in your muscles, slow down your pace. It’s a sign of possibly a cramp developing. If its the case, stop running, and stretch the affected area. According to Runner’s World, applying pressure by just using your fingers on the affected muscle for 10-15 seconds can provide relief.

Side itch? Same thing…Stop and stretch… if it comes again, repeat the procedure. Breath in deeply, and apply pressure to the affected muscles. Weak obliques muscles normally contribute to side itch during runs as the upper body rotates. Hence– the importance of building a strong core –> you’re less prone to these symptoms, injuries as well as a longer endurance before fatigue hits.

Apparel/Shoes/Gears

We typically miss this out.. take a look at some of the short listed items I personally think you can benefit from:-

  • make sure your shoes are intact. you don’t wanna go mid way you run to see your sole coming off unless you don’t mind running barefoot
  • socks – it’s GOTTA be comfortable. Too thin, too snug.. it will and can be discomforting and also lead to blisters on your foot/toe
  • shoe fit — same as above.. ill fitting shoes can cause blisters and black toe nails <– familiar?
  • Body Glide/Vaseline – a runner’s life saver.  Apply some to areas prone to blisters and chafing. I’ve posted on this before. Photo of a guy with bleeding nipple ! ouch !
  • Other things — Get any wired gears ie earphones out of the way. Not only it affects your running momentum (you trying to keep things in place while running…!), it slows you down from your best potential running pace which you’ve worked oh so hard for– but it also can contribute to risk of unwanted accidents. You are so into Queen’s ‘I want to break free’ you missed all the verbal warning pointing to a pothole in front of you , or missed a check point (either a ribbon tag, or time mat) . If you can keep those earphone from dangling, possibly the reconsideration for that playlist you have sitting in your music device.

 

RUNNING TIPS

Whether or not you pass any exam depends on 2 things 1) The effort put in prepare for the exam 2)The execution of those preparation into tackling the exam. Same with running. If you have picked a suitable plan for a particular distance which you are registering, AND followed through the training program, this will help 1/2 of the challenge you will be facing on D-day.

The other 1/2 is the execution of it ie what’s been done during practise runs, and implement it for the race day except with more eager and smart enthusiasm. Planning is key to ensure you don’t fumble through your steps unsure if you should stop or not for the electrolyte/water. Whether or not you should be running or walking up hill — all based on your prep and knowledge, and adjusting it where necessary on race day.

Having a sports watch and HRM (heart rate monitor) on (with the understanding that you also wore them during practise run) will give you the edge. You will be able to tell immediately if you are pushing too hard to early to avoid early encounter with a brick wall <– possibly no one wants this right?!

Else, do what you’ve been doing which has work which is–listen to your body. You maybe tempted to ‘draft’ or hook with a runner to get the right pace. If you need to do it, do it wisely. Do not play chase until you get your rhythm and pace right.

Personally, I am more of a ‘keeper’ of my energy, and will disperse it gradually into the run. Satisfaction comes when I start overtaking runners who were dashing their cardiac muscles out the first 2km, and I make sure I keep and then up my pace slowly.

 

Wishing you all the best for your run !

Yours in writing,

missjewelz

p.s. I will be running the 1/2 marathon distance. Wish me luck too !

 

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Stay focused, positive and most importantly, Have fun ! Pic of me post Powerman Malaysia 2017 . Did the sprint. It was a fun outing !

GOOD NIGHT


My shortest ever post ? You bet !  Wanted to do a write up for my Standard

Chartered KL Stroll but its tidur (sleep) time. Good night folks. Will continue

writing in the morning.

Alan Othman, missjewelz and Deti Affendi at the half marathon start line

This Weekend 10k : Tips for Beginners – KL Marathon 2010


For those of you who will be doing your 1st 10k race this weekend, here are some general tips and guidelines which may help to assist you in the days (and hours) leading towards a race. I have also included some practical race tips which will help ‘ease’ your journey finish line.


1. I have just collected my race kit. What do I do next ?

Race kits usually include a piece of pamphlet or booklet containing the vital information each runner needs to know. Check the date, reporting time, parking space, baggage tent, start time, start venue, distance between water station, the route, cut off time, location of mobile toilets, medical tent  etc. You don’t want to miss your race just because you mistaken your start time with the half marathoners’ ! Go through the booklet thoroughly as not to miss out any information.


2. Do I need to carboload for a  10k ?

First thing’s first, do not try anything new. A short 10k do not necessarily need any specific carboload (unlike doing longer races such as half and full marathon distances). Eat like your normally eat. Eat well in the days leading towards race day and not only the night before the race.  Eat a normal portion of your regular healthy dinner.



3. Any food I should consider avoiding before the race ?

a) hard to digest food (protein/fat packed food) ! :- dairy products like milk, cheese and ice cream ; they also contain lactose a sugar that’s hard for some people to digest. If you can’t skip your milk, try soy milk which don’t generally contain lactose. Try to avoid dairy product at least 48 hours before the race

b) reduce fiber in take. when they’re low in your G.I. track the bacteria feasting on it will cause a lot of gas and sometimes cramping.  Save the pear, green peas , apples, wholegrain cereal and other high fiber food for after the run

c) cruciferous vegetables like broccoli, cauliflower, and cabbage; they contain raffinose, a gas-inducing compound also found in–you guessed it–beans.


4. What about my gears? How exactly should I prepare them?

Make a check list ! That is what I normally do. 🙂 Head-to-toe. Here is an example of a gear checklist :

Running vest – dri fit material if you have it. Your regular cotton t does not allow your skin to breath, weigh down when you sweat

Race number – Pin it on your t shirt/vest or use a race belt

Running shorts/tights/pants

Socks : not too thick/too thin

A good pair of running shoes

Watch

NOTE : Best to prepare everything the night before.


5. Anything else ?

Vaseline/Glide : apply them on chaffing points, where the edges of your apparel rubs your skin . In between your toes too  to avoid blister. Check out the photos below :-


For the ladies : sports bra chaffing. So make sure you apply the Vaseline generously at the borders of the sports bra, including the sports bra strap ! It really hurts when your skin starts to cut. To half marathoners and full marathoners, you ladies as well !

Guys : Not a pleasant sight and experience ! Vaseline or tape it !

Gel : Powergel/ GU : Take in 1 (with water) around 5 mins to race start. You don’t need to take 1 during the race.

————————————————————————————————————————————————————

Night before race


Prepare your race gears. Don’t forget to bring clothes to change after the race! Set your alarm. Sleep early !


Race morning


Wake up early , have 300-400 calories  3-4 hours before race time.  A small amount of protein and fat along with carbs will stave off hunger  and keep energy high.  Don’t forget to drink water. But don’t chug. A common mistake done by runners is drinking too much water before a race hence diluting the electrolytes+ minerals optimal for muscle contraction. And don’t forget to go to the loo ! 😛


Leave the house early too (do not bring precious belongings) . You obviously need to find a good parking spot and will definitely have a hard time looking for a car park as most of the spaces will already be taken up by the full and half marathoners who came earlier. If you leave late, couple that with getting lost, finding a parking space , and scrambling through your bag to look for your race number, panic will come and it’ll delay you more. So be organized, early and relax. Save the hype for the run (and post run!)


You can keep your belongings at the baggage check in area near the start line. Come early so that you don’t have to queue.  Go to the loo before reporting to the start line. An easy warm up run for 10-15mins around 25mins before race start followed by some light stretching especially for the lower body which you normally do. Refrain from trying anything new today !!


Start line

Start at the back where the atmosphere is more relaxed. Starting at the front can suspense you negatively by triggering you to start out too fast. Note: fast runners aiming for podium will always aim to be at the front. Unless you’re them, just stick to the back of the pack.


Race

Don’t start out too fast. Keep your pace steady and avoid being overwhelmed by the first few miles excitement involuntarily brought upon you by the other fast runners. Keep it easy and steady and you’ll find yourself slowly increasing the pace as your body warms up.

Do the tangent : These (most) runners don’t do or are aware of its significant. Instead of running along the curves of the road, you’ll run a straight line between 2 curves. Shorter distance, still legal. Click here or here to learn and understand more about doing the tangent as a strategy during a race.


Check out the red line. That illustrates how a runner will run the tangent when meeting curvy road strips like the above.


Water stations : Do Not Skip Them. Plan to stop at every water station. You muscles need to stay hyrdated to keep working.

To add some fun ,  try pacing with a runner, and eventually overtaking him/her once you’re comfortable with the pace and can go further. Continue to do it till the end of the race. If you think you’re too slow, or can’t run any faster, try using the street lamps as markers for you to do a fartlek during a race ! For example, run a slower pace in between 4 lamp posts, and a faster pace between 3 lamp post. Do this after 5km of running. Use the first 5km to warm up, find a comfortable pace and increase from there on.

Do look out for the distance markers. Listen to your body. Don’t focus too much on the run, or the way you run, treat it as a journey, say Hello! to fellow runners and don’t forget to thank the marshalls/volunteers 🙂

If the course takes you through hills, focus on ensuring that you pass the peak ALIVE and able to continue then run down hill rather than racing for the peak and forgetting that you have a long way more to go and end up walking because you wasted your energy on the hill. So keep a steady pace, and make sure you BREATH. The harder the effort (due to the inclination), the more effort and concentration you need to put in taking in more oxygen into your system. This is achieved by deep and slow inhalation. Avoid rapid and shallow breathing. Remember, you may have to run more than one hill ! Keep your stride small but with quick cadencing (turn over) instead of big strides. Big strides tires you faster. The incline is enough to increase your heart rate (more effort) and you don’t need to add-on with big strides (more effort x2 !).

Avoid cramps. Increase your sodium intake days leading towards the race. 😛 If you’ve been stretching well, you should be safe ! If you find your calf muscles tightening up during the race, slow down instead of picking up the pace. Walk if you have too. And stop to stretch/ask for anti cramp spray from the medical tent.



All the best !

Wishing all of you 10k runners, as well as the 1/2 and full marathoners the best for this Sunday’s event. Rest, eat and sleep well before race day okay ! Here are 2 videos from the start line of last year’s Standard Chartered KL (half marathon  and 10kmstart). The second video shows what its like to ‘chill’ at the back of the pack !

Some pics from last year’s SCKLM


Running the Spirit ! Me (in white vest) with my friends at the 10k start line. Chatting away.. !

The 10k runners at the 2km mark. Sardines !!! That's my friend Rais #1678.

ALL THE BEST !!

Standard Chartered Kuala Lumpur Marathon 2009- ‘race’ report coming up


Two thumbs up to ALL you finishers out there no matter what distance you covered today, and no matter how long it took you before crossing the finish line opposite the Bangunan Sultan Abdul Samad. I had a bomb+blast+kaboom of a fun time, pacing friends , saying hi to friends along the course and cheering them up.

I’ve lots of photos to share with you all, and of course, some insight stories of the ‘run’, but for now, my tummy already grumbling..so , gonna grab me some lunch and continue to write later on.aight?!

Cheers and Congrats again to all you finishers. Now can give yourself a pat on the shoulder ,yes ?!

-missJeweLz-

mj (missjewelz) donning the mj (michael jackson)

mj (missjewelz) donning the mj (michael jackson)

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