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



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.


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.



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,


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



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

Avenue K (AK) Balloon Run 3.0 – This Sunday !

I’ve heard of balloon runs but never had a clue how it goes. Well, to my great luck I have received complimentary slots to the Avenue K Ballon Run 3.0 . Its happening this Sunday, just perfect to polish up some lost mileage (a darn good reason to run !)


Balloon collection starts at 6.30am and flag off is 7.30am. There are 2 distances offered for this run; the 7km individual category and also 5km for family category. If you like to know more, the website is right here  . All runners will receive a sling bag and also the event tee, while finishers will be awarded a finisher medal and e-cert.

So please wish me (and the rest who will be participating in this event) all the best !!! I promise to share nice fuschia themed photos in here (since that’s the colour theme).

Just in case you have no clue where Avenue K is, its just across KLCC on Jalan Ampang.


Yours in writing,


Kisah al Sabtu dan al Ahad


Kalau nak ikutkan bahasa, tajuk post ini boleh dicantikkan lagi. ‘al’ (bahasa Arab) diterjemahkan ke dalam bahasa inggeris maksudnya ‘the’. al ‘Ali meaning the tall one. Atau al-wahid, bermaksud yang satu. Bila merujuk kepada ‘the’ sudah sedia maklum makna yang khusus kepada apa/siapa yang dirujuk sebagai ‘the’ itu. Saya ni bukan lah pakar bahasa. Setakat nak kongsi sedikit la ‘al ma’lumat’ (meaning ‘the information’ yang kebanyakan kita sudah tahu.
Anyway, kisah Sabtu dan Ahad orang-orang yang suka terlibat dalam aktiviti bersukan ni biasanya berkisar dengan sukan dan riadah (riadah ni perkataan Arab). Setiap hujung minggu atau Isnin( Ahad dan Isnin sama je– both derived from Arabic. Waheed (for 1) and ithnain (for 2/Isnin) and thalatha(salasa for 3/Selasa/Tuesday) . Pada hari Ahad/Isnin– biasalah kita tengok updates dari race dalam bentuk report, gambar-gambar mahupun status Facebook pasal time, pace dan juga pasal kaki yang tak reti-reti untuk TAK blister. Memang terbaiklah kalau baca blog kawan2. Biasalah kan, pizza sedap bila dimakan panas-panas. Sama juga dengan race report. Baru ada excitement bagi orang yang update dan rakan-rakan yang membaca.

Saya ni pulak, kalau dulu, kesungguhan untuk update race report (mahupun training) boleh dikira bersemangat. Tapi bila didalami balik, kalau nak update sebagai routine dan tiada tarikan kenapa perlu dikemaskini dengan segera, boring jugak. Ataupun kadangkala mood si penulis tak begitu sesuai untuk menghasilkan secebis tulisan yang menarik– maka dengan itu, tiada ‘urgency’ untuk menulis. Kalau ada blog tapi tak update, ha, sama juga, boring jugak.




Kita pada kalanya lupa yang kita ini ada pilihan, tak kisah la dari segi menulis laporan perlumbaan (haa apa ni?? Race report lahhh!! Haha…) atau time nak register untuk event. Same concept masa shopping jugak (especially for you ladies) — bukan options barang untuk dibeli. Tidak, tapi option samada kita mahu atau tak mahu membuat sesuatu pembelian itu. Takde orang paksa kita beli. Takde nye ‘terbeli’. Kita yang assess our own decision dan kita juga yang committ. Berbaloi ke beli baju MNG ni. Kalau tak arif lagi, mungkin RM165 melayang begitu sahaja walhal baju yang kat rumah tu berlambak lagi.
Ye la kan, nak contribute kepada ekonomi negara. Ekonomi sendiri tak terjaga ! Ha, masa nak register untuk race, takdenya ‘Oops I did it again’ atau ‘I ter-register la utk race ni.’ diikuti dengan ‘Macam mana ni?’. Ini sekadar satu lagi contoh di mana kita lupa (buat kalian kalinya) yang kita ADA pilihan. Bukan pilihan nak join event mana satu tetapi pilihan samada nak join atau tidak sesuatu event itu.
Kes macam ni terlalu kerap berlaku. Let’s face it, each one of us pernah lalui stage ni. Betul? Tiada assessment yang dilakukan– main angguk dan ‘ia’ je pabila diajukan soalan ‘Ko join tak’? While some of us do things FOR a reason, some others do things to FIND a reason. Dalam bahasa pasarnye, untuk cari pasal la, apa lagi.




Ha, betul la tu. ‘to find a reason’ ni pulak ada 2 maksud pula.

1. Memang sungguh nak cari pasal a.k.a sakit dan
2. Nak cari alternative dan juga motivasi untuk mencapai sesuatu. Contoh: nak join Ironman pasal nak jadi Ironman supaya boleh join ranking Belinda Granger dan Luke McKenzie. Dari segi amatur nye, nak jadi hebat la. Dah ada pangkat ‘Iron’ kat depan confirm rasa gah.(hahaha- kenapa lah aku sangat sarcastic hari ni kan).




Saya perhatikan, behavior atau personality orang ni tak berubah jika kita bandingkan bagaimana approach atau pendekatan orang itu dalam membuat pilihan acara sukan dan juga behaviour orang itu SEWAKTU perlumbaan dijalankan. As a newbie, then participating athlete and observer, there are simply a lot of things which you can learn from just watching (and observing) people race whether from the technical point of view (I.e. Race strategy/pace etc) or the human side of it.
Does one give up despite the deep cut on the sole of her foot she got during the swim leg? Does one stop his run after his knee gave up on him ? And that splinter in the left calf ?!! (ouchh-all my respects to you Senn, Bahri and Azizulhasni Awang). And not forgetting the late Ironman Ngae who participated in the grueling 70.3 Putrajaya despite being adviced by his doctor and surgeon to ‘take it easy’. Him with his sarong and barefoot. By choice he could have ran with only his tri-shorts and perhaps the latest Newton or Brooks.
But, he chose to do otherwise. I had the chance to get to know this great soul. Ngae was a sport, always happy around his friends and generous in sharing his thoughts and ideas. He was really proud of his ‘kampung’ styled upbringing – explaining why he was so traditional yet sophisticated. He said to me during one of our training sessions that he felt that the generation nowadays can’t face or handle difficulty like how our forefathers did. ‘Orang zaman sekarang susah sikit pon tak boleh’ or something along that line.
Humm.. I was thinking, true. And this was during a hot Sunday in Putrajaya somewhere in September 2008. I remember it was a 60km bike followed by a 5km run. But Ngae’s menu was a 10km. Even though rasa nak pitam pon ada lpas tu, kira berbaloi and worth it dapat sembang dengan Ngae.



Ha ni la… Kononnya nak tulis pasal Bareno Run and my recent weekend- terlepas ke sini pulak. Tu lah, idea tu kalau ditakung dan tak dibiar mengalir memang tak berkembang. Bruce Lee kata, ‘be like water my friend’.
Okay la wahai rakan-rakan dan sidang pembaca senyap @ silent readers, sampai sini saja dulu luahan neuron dan impulse ku. Till next time. Sayonara.
P.s. Post ini ditaip menggunakan phone. Laptop buat hal pulakkk…..
ni rampaian gambar2 dari my Saturday and Sunday minggu lepas dan minggu ni.
With UPNM cadets who took part in the recent Bareno Run

‘Serena Williams’ vs missJeweLz. Serena lost ! Thanks Ijam for snapping this photo !


Working out hard or hardly working out? LOL



With my friends' families. LOL.

With Zahir and wife. Congratulations !

Wawa, 9 , shows off the peace sign !!

missJeweLz at another wedding on the same day

With the bride and groom. Congrats Yang and Faiz !

Joking around with the official photographer. Had to thank him for taking the photo above with my phone ! Not a DSLR but certainly good enough !

Didn’t know I was into F&B as well. haha.


Abu, all the best for the marathon in Switzerland ! Powerman will miss the Abu Power this year ! Nvm, there’s still next year ! ehehe.. sama2 lah kita yek Abu! And to other friends taking part in any of the following events this Sunday (Nov 11) :


1. Powerman Malaysia (run-cycle-run) at Lumut
2. Genting Trailblazer at Awana Genting Highlands
3. IOI Community Run, Kuala Lumpur
4. Johor-Singapore Second Link International Marathon @ Johor
5. Pacesetters 30km Practice Run @ Bukit Aman car park

Penang Bridge Marathon – trouble…

After a month in the recruit , i decided to lay down and relax a bit, makan, tido, no traning wutsoeva… that was in May… practically the whole month i was eating, sleeping, and uhmm… eating.. and now its June and I’m in a big trouble here…. Help !!! * i’ll help myself , no worries *.. so the nerve is on. around 2 weeks ++ more to go !!! ayyoo.. my muscles are like sooooooooo relaxed now, i’ve put on weight, and my close friend tells me i’m chubby !!!!  luckily i got to join tony , eric and the rest of the team hiking and cycling the past 2 weeks. started training on Tueday at the Kg.Pandan track. the Pacesetters track team was also there. but didn’t join them la. I just did light and easy .. how many rounds..? 10 only.. thats 4k.. terukkan… heheh.. and then uhm , yesterday did 20 rounds…tatz 8km. today insyaAllah will be doing more lah ! this weekend I’ll be having my exams !! wish me luck ! this sunday got our practice run @ bkt aman. some of us doing 30k , some 20.. tapi tak sure la nak pergi ke tak coz that day got latihan menembak at sungai besi. . .

for those taking part in the Ipoh International Run,


cheerios !!

 Pacesetters Annual Dinner 2007



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