Double R : Lead by example

GCM 18  🏃🏻‍♂️   💨   🇦🇺  RACE REVIEW . _ HARD WORK PAYS OFF  💯   _ Having done the Gold Coast race before, I sort of knew what to expect of the course. The main challenge of this course was the camber and slight rolling terrain for the first 30km, followed by 2 short hills, with the remaining 10km being relatively flat and straightforward. Marathon flagged off at 0720 LT, 13-16 degree cold with a strong wind. _ I ran my first GC in 4:49, without any training plan, just based on my fitness from other sports, mainly badminton. I managed to cut 15 minutes the following year; also coming without any preparation, just regularly participated in 10/21k race. _ This year I ran the first 30k stretch with a Japanese runner, who I found out was holding the pace 4:19-4:30 in a rather comfortable shape. I know he’s got plenty in the tank, so I decided to just follow him. Surprisingly, he slowed down after 30km, and at this time I am running all alone until the FL. ...

KEGAGALAN SEKALI BUKAN PENGAKHIRAN Saya mula berlari di Standard Chartered KL Marathon 2011 dengan memasuki kategori 21km. Ini adalah antara permulaan dalam karier larian saya dan pada ketika itu saya berjaya mencatat masa 2:08. Saya mengambil masa selama 7 tahun untuk mendapatkan catatan masa di bawah 1 jam 30 minit. Apa yang cuba saya tekankan di sini adalah tanpa latihan yang betul, tahap ‘progress’ anda akan lambat. Selama 6-7 tahun pertama saya berlari tanpa asas dan ‘load’ latihan yang tepat. Hanya pada setahun yang lalu, ‘progress’ saya berkembang selepas berlatih dengan sedikit ilmu yang betul. But at the end of the day, “slow progress is better than no progress” . Teruskan berlatih 🏃🏻‍♂️ 👍🏻 😊   ‘Progress’ tidak semestinya diukur pada rekod masa dicatatkan tetapi juga boleh diukur pada keadaan badan ketika menempuh larian tersebut. Jika anda berjaya menghabiskan larian tahun ini sama masanya dengan tahun lepas, tetapi anda masih mampu tersenyum dan juga tiba...

Marathon - An Ultimate Mind versus Body Part II 🏃‍♂️ 💨. • What I’ve learned from my past marathon is :  • ⚡️Staying on pace throughout the race is very crucial especially for the last few kms. Like most elite runners said “marathon start at the last 12km” 😉 .  • ⚡️Rehearse your hydration plan and foods during your long run - see your body reaction to it (you want to be at optimum level during race day) .  • ⚡️Take water at every water station - some people skip water stations because they felt it’s unnecessary. But the truth is, we must refilled before we need it. Especially at chilly weather, you might think your body doesn’t need water because you’re barely sweating but in fact your body were craving for water! My body produces healthy amount of salts when in fact I only skipped one or two water stations only! Need to rehearse more on that part! 😉 . • ⚡️Rehearse your gears during training as well - I chaffed at several places especially at my armpit! 😭 It ...

Marathon - An Ultimate Mind versus Body Part I 🏃‍♂️ 💨. • What went through my mind during the marathon?. •  I was struggling to maintain the pace for the first part of the race, my heart rate rises to 92% - made me feel this is not my day. Should I slow down or keep the pace? Deep down inside I try to convince myself . This is what I’ve been trained and I should trust my training. I barely could keep up my pace for the first 20km - struggling to find any sort of rhythm. But I continued. Take one km at one time. •  When I hit km 25 at the hilliest part of the race, I felt stronger. What amazed me was, the fact that I am stronger on the hill parts and struggle on a downhill parts - heavy breathing- I might be too fast on that sections. So I checked back! - I told myself to stay calm and compose on a downhill side cause I need all the energy on the hill parts - to maintain the same pace. ✅ . •  My strategies paying its dividend at km 35, when I reached for my last...

WORLD AIRLINE ROAD RACE 2017 REVIEW The World Airline Road Race is a gathering of airline industry professionals from all corners of the world, includes all levels and coordination between airlines. It was first organized back in 1982 in San Francisco, USA which attracted 30 runners from 30 different airlines. This year on its 36th edition, it was held on 7th October 2017 at The Float, Marina Bay Singapore, with "Rain Shine Sun Singapore" tagline. This year over 60+ airlines took over in the race which consist of some of the elite runners from their respective country. The likes of well known Lufthansa, British Airways, Air Canada, AeroMexico, Swiss International, Qantas, Singapore Airlines, Emirates Airlines, Etihad Airways, JetBlue, KLM, Delta Airlines, Polish Airlines, Thai Airways, Royal Brunei, Air France, Air China and Malaysia Airlines took part in this year mouth-watering race. It was AirAsia's inaugural WARR after getting a big thumbs up from our big boss,T...

PERBEZAAN LARIAN DALAM DAN LUAR MALAYSIA . Salah satu perbezaan ketara adalah dari segi penyokong : . °Penyokong yang lebih 'passionate' . Ketika saya berlari di Gold Coast, Australia, hampir setiap kilometer dibanjiri oleh penduduk setempat yang bersorak dan menyokong anda. Malah anda yang meletakkan 'extra water station' untuk membantu para pelari 'hydrate'. . °Paling best di last 1km terakhir, bagaikan pesta menyambut para pelari dengan deruan gendang dan gempita para penyokong yang bersorak memanggil nama anda yang tertera di 'bib' sedangkan mereka langsung tidak mengenali anda. Inilah semangat 'sportmanship' yang jarang ada di Malaysia. . °Di negara kita, segelintir orang masih lagi mengeluh apabila acara larian diadakan akibat penutupan jalan-jalan raya utama, walhal ianya telah diuar-uarkan terlebih awal lagi. Di garisan penamat pula, sesetengah event di Malaysia, sunyi dan tidak ramai yang datang menyokong ahli keluarga masing-mas...