goodbye 2009, welcome 2010

I’ve done my calculation for this year and it seems that my running is less compared to last year 2008. Last year  I’ve managed to run 913.50km while this year 2009, I’ve only managed to run 788.74km. Why is that????Hopefully next year, my running will improve and if possible I want to reach the 1,000km mark.

What did I achieved for the past 12 months – 365 days.

	Triathlon	I’ve done my first Olympic Distance triathlon in Brunei and I managed to get 10th place in my age group categories
	X-Terra Triathlon	I’ve participated the 1st off-road triathlon held in Kuantan Pahang Malaysia. 1.5km sea swim, 30km MTB and 10km trail running. It was a very good experience and I would recommend to anyone to join it
	Trail Running	North Face Singapore 50km duo. It wasn’t a very good experience. I would expect for it to be off-road running but somehow it was a mixture of road and off-road. What a waste of my new off-road shoes. I should have wore my road running shoes.
	1km  walkathon	What can I say about this walkathon. I didn’t even sweat. macam bejalan ke kedai ada jua rasanya.
	160km Century Ride	None of us actually reached the goal of 160km. Hopefully next year we can reached the goal of 160km bike ride.
	Bike Trip	We managed to cycle from our home to Temburong via Limbang and went back using boat. It was a good experience.
	Ultimate Frisbee	The game of Ultimate Frisbee was introduced to Brunei around March and I have been playing ever since. Its a very fast game with lots of running. Good for my speed & sprint exercise. I’ll resume playing after 3 months of no UF.

 

Next Year 2010 Projects

	4th Brunei Triathlon	To Be Confirmed.
	Brunei 21K	To be held 4th April. TBC
	Singapore Ultra marathon	84km of running to be held on 29th May
	Pesta Sukan Kebangsaan	Probably to be held around June school holidays.
	Ironman 70.3 Putrajaya	July 2010. 1.9km swim, 90km bike and 21km run
	Borneo Marathon	Held in Kota Kinabalu around October. probably I’ll do 21k or 42k – Preparation for Ironman Langkawi 2011
	Lombok Triathlon	Held in Lombok, Indonesia around November
	Miri Triathlon	Usually end of November
	Singapore Marathon	Held early December. Probably I’ll do 42km – preparation for Ironman Langkawi 2011
	Kinabalu Cycling Challenge	Mid December. Maybe I’ll join it.
	Bike Trip	1. To Tasek Merimbun 2. Exploring Labuan Island 3. Return trip to Temburong 4. Climb to Kinabalu Park (If we can do at least 1 bike trip, that is good enough)

 

Not all above projects will be carried out. Mungkin ikut, mungkin inda jadi.

Projects 2011 – Iroman Langkawi Malaysia (February) – 3.8km swim, 180km bike and 42 km run. I have around 14 months to prepare for it. So part of 2010 projects are

1. To cycle 120km at least once a month so that my legs will get use to the long distance cycling.

2. Do as much as I can 42km marathon running.

Keep on doing it………………….

31 days of running completed

I’VE DONE IT !!! 31 days of running everyday in the month of December 2009. It wasn’t easy to run everyday. Too many obstacles and distractions.

I ran early morning, late afternoon and sometimes at night. The only time that I didn’t run was in the mid afternoon – lunch time. I ran on the road, off road and on treadmill. I should have done also stairs running, that would make it more challenging.

My total runs for this month alone equals to 117.24km with distance ranging from 1km to 10km. Some days I’m too lazy to run but I have to, so I just ran from my home to Roundabout Tiong Hin (1.82km) or running along the river.

I ran solo and sometimes in group of 2, 3 and 4. Other days I would do run-bike or bike –run training just to mix it up.

Day	Distance/time	Day	Distance/Time
1	1.79km/10:15mins	17	10km/57:16mins
2	5k/31:25mins	18	5km/24:39mins
3	5k/31:12mins	19	2km/13:43mins
4	3.82km/22:03mins	20	1.82km/10:45mins
5	3.72km/21:35mins	21	5km/32:34mins
6	5km/25:54mins	22	1.82km/9:27mins
7	5.55km/35:07mins	23	2km/13:14mins
8	5.5km/35:18mins	24	3.78/24:33mins
9	1.79km/10:20mins	25	1.82km/10:54mins
10	8km/52:30mins	26	1:07km/6:37mins
11	1.4km/7:01mins	27	4.35km/49:49mins
12	3.82km/27:09mins	28	3km/18:19mins
13	1.79km/9:46mins	29	1.82km/10:33mins
14	5km/41:49mins	30	4.76km/31:41mins
15	5km/34:03mins	31	1.82km/10:15mins
16	5km/33:12mins	Total	117.24km

 

Tomorrow will be the 1st day of 2010 and I only have 5 months to prepare for the Ultramarathon. Hopefully I can improve my 2008 time.

Keep on running…………

energizer night marathon

 

Event Name	Energizer Night Race
Time & Date	5pm, Saturday, 27th March 2010
Venue	Cyberjaya, Malaysia
Distance	42km, 21km, 10km and relay 10km x 4
Official Website	www.energizernightrace.com.my (will be officially launched on 10 January 2010)

 

More info from here - http://voize.my/events/happenings/energizer-sponsors-night-race

Bukit patoi challenge – the report

 

I had a great weekend – it was a fun dirty off road running in the Temburong District held at Bukit Patoi Recreational Park. My aim for this last race of the year 2009 was just to have fun and just cruising along.

 

Since most of the family members are joining the race, We decided to chartered the whole boat to Temburong. We assemble at BSB jetty around 6:10am and by 6:30am we departured to Bangar Temburong – a 45 minutes drive by boat.

 

 

We arrived at Bangar, Temburong at 7:08am. We straight away boarded the bus which was provided by the organizer for the participants from Bandar Seri Begawan.

   

We reached the park around 7:25am and we went straight to the registration area. The good thing about this race was that there was no registration fee. The winner of each category will received $1500 Brunei Dollar. Lumayan lumayan………

There were 2 categories for the Men and 2 categories for the Women.

This is the hardest and fun part of the race. Sliding down the hill. It was slippery and all the best off road shoes are useless here.

 

Among our families, Zaeidi reached first, then Aliuddin, followed by Hj Abidin, Suhaili and me.

The distance covered was around 4.35km and the route did not pass through the top of Bukit Patoi. Water bottles were provided at certain checkpoints. Medical and safety teams were also located at strategic points.

 

Overall, it was a good race. More fun than The North Face Singapore 2009. All the mud, cuts and bruises was well worth it.

Next year, for sure I’ll be coming here again and this time I’ll be competing, no more cruising mode.

The ROAD to ultra-marathon training

I’ve already registered for the 3rd Singapore Sundown Marathon 2010 and I’m doing the Ultra-Marathon (84km) category. The race date will be on 29th May 2010, Saturday 6pm.

I’ve done this before back in 2008. It was the 1st Singapore Ultramarathon being held and the registration was sold out in less than a month once it is being announced. The race was in 30th May 2009 and by early January, it was sold out. I was put in the waiting list, so I didn’t train much. By mid March, my registration was accepted and I only have around 9 weeks to train.

So I trained and tried to follow the training plan. My shortest run was 8km and my longest run was only 21km.

The Race Day eventually come and I suffered physically and mentally but I survived it. A few hours after the race, I’ve decided that I will not do this race again but a week later I told my wife that next year (2009), I will register and try to improve my time.

I did registered for this year (2009) race but due to lack of training and work commitments, I’ve cancelled it. Hopefully, next year 2010 I’ll be able to complete the race with new personal records.

Do check out my previous posts on Ultramarathon. Just search at the top – Ultramarathon.

Below is my 16 weeks training plan and I couldn’t remember from where did I copied it. Don’t ask me what is TMP and MP (MP maybe Marathon pace). You should have a solid foundation of running before doing the 16 weeks training.

Ultra-Marathon 84km 16 weeks training plan

Week	MON	TUE	WED	THURS	FRI	SAT	SUN
1 (08/02)	Rest	9-16 KM, including 4x1 mile at TMP	Easy 8KM jog	11-14 KM, middle 3 at MP	Rest	90-minute run	3-hour run (or about 29km)
2 (15/02)	Rest	9-16 km, including 4x1 mile at TMP	Easy 8KM jog	11-14km, middle 3 at MP	Rest	90-minute run	3-hour run
3 (22/02)	Rest	9 -16km, including 2x3.2km at HMP	Easy 8KM jog	11-14km, middle 3 at MP (5:00)	Rest	2-hour run	3.5-hour run (or about 32km)
4 (01/03)	Rest	8-13 km, including 3x1.6km at TMP	Easy 8KM jog	9 km, middle 2 at MP	Rest	1.5-hour run	2-hour run
5 (08/03)	Rest	14 km, including 6x1.6 km at TMP	Easy 8KM jog	14km, middle 3 at MP	Rest	3.5- to 4-hour run (or about 20-24 miles)	3-hour run
6 (15/03)	Rest	14 km, including 6x1.6 km at TMP	Easy 8KM jog	14km, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run
7 (22/03)	Rest	14 km, including 6x1.6 km at TMP	Easy 8KM jog	14km, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run, last hour at MP
8 (29/03)	Rest	14 km, including 3x3.2 km at HMP	Easy 8KM jog	14km, middle 3 at MP	Rest	2-hour run	2.5-hour run
9 (05/04)	Rest	14 km including 6x1.6km at TMP	Easy 8KM jog	14km, middle 3 at MP	Rest	4-hour run	3.5-hour run, last hour at MP
10 (12/04)	Rest	14 km including 6x1.6km at TMP	Easy 8KM jog	14km, middle 3 at MP	Rest	4-hour run	3.5-hour run, last hour at MP
11 (19/04)	Rest	14 km, including 3x3.2 km at HMP	Easy 8KM jog	14km, middle 3 at MP	Rest	2.5-hour run	3-hour run
12 (26/04)	Rest	14 km including 6x1.6km at TMP	Easy 8KM jog	14km, middle 3 at MP	Rest	4-hour run	5-hour run (or about 43 – 46km)
13 (03/05)	Rest	14 km including 6x1.6km at TMP	Easy 8KM jog	14km, middle 3 at MP	Rest	4-hour run	5-hour run
14 (10/05)	Rest	14km, including 4x1.6 km at TMP	Easy 8KM jog	14km, middle 3 at MP	Rest	2-hour run	2-hour run
15 (17/05)	Rest	11km, including 3x1.6km at MP	Easy 8KM jog	14km, middle 3 at MP	Rest	1.5-hour run	Easy 1-hour jog
16 (24/05)	Rest	9.6km, middle 3 at HMP	Easy 8KM jog	Easy 4 km jog	Rest:	84km race	Rest. (Duh.)

 

Points To Remember:

1. Ultra running is all about mind training. Mentally you have to be very strong.

2. Do a lot of run-walk-run training.

3. Practice solo long run. Lon run here is 15k to 50k. It will develop your endurance and practice mind control.

4. You should have at least 3 running shoes for the training so that you could alternate the shoes and the shoes also have time to recover.

5. Do research of what to expect from the Ultramarathon. There are so many tips in the internet.

6. You must have a proper organize plan during the race. This is not running 21k or 10k. You should know when to run and when to walk and when to rest.

7. Always carbo-load before and after the training. Eat well, get enough sleep and stay healthy.

basikalton 2009

The event was organize today, Sunday 20th December 2009 at Youth Center BSB. The purposed of the event was to collect donation for the earthquake victims in Indonesia and the storm victims in Philippines.

Group photo with the guest of honor.  The number of cyclists are less than 40. 

 

Participants registration

    

The flag off.

 

The distance covered was only 16km in a time of 45mins. This is the shortest bicycle expedition I have done. The shortest with low number of participants.

By 8:30am, we already reached the finishing line. Luckily we cycled all the way from home to Youth Center BSB, so at least if we total up the overall distance, it would be around 40km.

Comparing to last week events, this was much better and it was good also that ‘person’ was not on duty for this event, kalau inda sakit saja mata meliat dengan attitude nya melayan peserta. Langsung tidak ada etika kesopanan dan hormat.

 

15 things a runner should know

1. Always run against the traffic if you’re running on the road.
2. Run on the sidewalks as protection from the traffic
3. Always give way to faster runner
4. When you see other runners, be polite by saying Hi or smile or wave
5. There will always be other runners who are faster than you
6. Stay on your left and pass on the right
7. Do not run and then smoke afterwards, that is a no no. Choose either one not  both.
8. Running reduce the chances of getting chronic diseases such as heart attack, high blood pressure, diabetes, etc but not 100%
9. Running should be fun and makes you happy
10. Any time is a good time to run
11. You are never too old to run
12. Don’t wait for you to fall sick to start running, start now when you are healthy
13. Running is the cheapest of all sports
14. Running makes you look younger and healthy
15. You sleep better after a good run.

Feel free to add more………………………..

2nd Kinabalu cycling challenge 2009 – full results

Result: ROAD BIKE MEN OPEN

Date: 13 December 2009

Time: 8:00

Position	No.	Name	UCI Code	Country	Time
1	12	FIRDAUS DAUD		JOHOR	3:29:23
2	36	MD.ARBE SHADATUL ERRANI ZAINAL ARIFIN		BRUNEI	"
3	31	REDUAN YUSOP		BRUNEI	3:30:05
4	23	LAUREL LAURIDSEN ADRIAN	MAS920922	SABAH	3:30:30
5	30	SUHAIMI AK.SIBA		BRUNEI	"
6	11	MOHD SUHAIZAN RAYIM	MAS890214	SABAH	3:33:51
7	8	JULIAN ONG	MAS910820	SABAH	"
8	14	CHAI ENG HOU	MAS900607	SAB/SDK	3:38:18
9	33	MD.FADULLAH DANI		BRUNEI	3:46:36
10	13	LEROY BENJAMIN BAZAN		SABAH	"

 

Result: MTB MEN OPEN
Date: 13 December 2009
Time: 8:15

Position	No.	Name	UCI Code	Country	Time
1	92	NICKLOS MINOL	MAS890405	SABAH	2:53:09
2	95	LAI YEN KONG		SABAH	3:01:02
3	204	JOHNNIE NGONGLOY		SAB/SDK	3:01:06
4	78	JOLIUS JONIS		SABAH	"
5	210	RAYIM BIN SIDIK		SABAH	"
6	82	CHUNG YUN BIN	MAS900726	SAB/SDK	3:01:54
7	98	HAMDANI B HJ BESAR		BRUNEI	3:07:12
8	87	WONG TET PHIN	MAS671114	SAB/SDK	3:08:51
9	83	CHAI TACK MING	MAS611125	SAB/SDK	"
10	63	D NORBERT BIN JAIMIS	MAS810526	SABAH

 

Result: MTB JUNIOR BOYS UNDER 18
Date: 13 December 2009
Time: 8:30

Position	No.	Name	UCI Code	Country	Time
1	128	OLIVER OSCAR CHONG	MAS930303	SABAH
2	122	BRYAN TINO	MAS931213	SABAH
3	121	ALVIAN ASHLEY CHONG		SABAH
4	116	YEOWELL MIKE MICHAEL	MAS960531	SABAH
5	123	MUHAMMAD ABDULWAFI ABD RAHIM		BRUNEI
6	117	ALDWIN PAUSEK	MAS910311	SAB/KEN
7	107	ANNAN ABD.LATIF		SABAH
8	118	LAMUEL MINOL	MAS940722	SAB/KEN
9	120	FREDERIC AUGUSTINE	MAS910627	SAB/KEN
10	126	MOHD SYAFIQ BIN AHAD	MAS931123	SABAH

 

Result: MTB WOMEN OPEN
Date: 13 December 2009
Time: 8:30

Position	No.	Name	UCI Code	Country	Time
1	153	LAURA AVILA ANDRIAN	MAS901031	SABAH
2	151	AINI SUHAINA SUHAIMI	MAS970215	SABAH
3	152	NATAHSYA SOON	MAS951128	SABAH
4	154	BRIGIT AUGUSTINE	MAS920124	SABAH

Adidas sundown marathon - registered

The quest to become an ULTRAMAN !!! for the 2nd time

Saturday, 6pm, 29th May 2010 – Singapore.

Are You Mentally Prepared (it is more towards mentally than physically)?