MERDEKA X3 run

Candid after the run

We are all wet but at least we finish the run

CS, SF, WK, HL, CF, EH -- All core SDM runners

MERDEKA!!! MERDEKA!!! MERDEKA!!! without waiting for the starting gun shot.... we already start running. Why? cause is raining. Yes is our (at least my) first run in the rain.

We joining this Merdeka Run which we did take part last year of the post Merdeka run and this year is the pre Merdeka run. Very funny that they cant make it on the actual 31st August to make it a genuine Merdeka run.

Well is a chilling run as the rain pouring just before the start of the run and rain pouring heavily along the way, specially along the Penang Road and Burmah Road where winds and rain are heavy.

Anyway it is a good run where all of us finish the run within an hour.

p/s: I believe Mr Yick has an eyefull on the wet shirt chick that participate in the run.

p/s2: Mr CF's new shoes after this run is just another ordinary old shoe. hahahaha!

The runner is back -- KL Marathon

After being quiet for sometimes due to the works works works!!! We are back... well some of us are back and we ran the KL Marathon.... I ran the half marathon actually and the time is really really bad....

WK Half Marathon result - 2H 56m

comparing to PG bridge where use to be 2H34m

that is way way decline. Will keep up for the coming run.

here is some pic for view....

SDM Runner's 2009 Wrap Up

It is ending of 2009 and the runners is achieving great deal of mileage.

We had had a great year and we started the runs around June 09 and we able to finish a few of runs/race/walk.

Here is the summary of all races participated from the enthusiast runners

PSDC Charity Run

Our very first run after a few weeks of mild training at Intel PG9. It is a 6km run around the Free Trade Zone and participation fee is subjected to charity fund. With goodies beg and lucky draw though none of us feeling lucky that day is a very very good start for us.

2009 Peace Run

Our second run for the peace of the world. :P It is a 6km run with finisher will be given a certificate of participant and a chance for lucky draw. Again we are not targeting the prizes (sour grape).

footnote: the witter did not participate in this run due to food poisoning.

Lembah Bujang Jamboree

We achieve 3 milestone on this run.

1. Very first 10km run.

2. Very first medal we get as a SDM Runner.

3. Very first run out of PG.

Very tiring 10km run as of the finishing line is up on a hill but enjoyable as of the fresh air where the run is crossing all the paddy field.

2009 Merdeka Run

The long waited and postponed from August to November run held at PG Esplanade. A 6km run through the city with medal given to the finisher. We would not miss it.

2009 Pg Bridge International Marathon

Our main target for year 2009. 6 of us participating on this annual event in Half Marathon (21km). All of us finished the race with great results with the best time from Seow Fung of 2hour and 7 minute. All of us get the medal and certificate. Though again all of us feeling lucky that day to win the lucky draw with grand prize of a car (Proton) and second prize of motorcycle but we ended going home empty handed. Well at least we still get our medal to cheer us up.

2009 Starwalk

Final and year closing event in PG is the starwalk 10km walk. It is not a run but a walk and quite a nice experience of shaking your buttock for a 10km around Bayan Lepas area. With a lot of lucky draw prizes to given like the LG 37" LCD TV, 5 motorcycle, 5 bicycle, air ticket etc etc, seems like lady luck dont like our smell after the walk and staying far far away from us.

We ended 2009 with quite some run and walks. 2010 is coming and we (The core SDM runners) had targeted 2 major run to participate in.

1. 2010 Pg Bridge International Marathon - half marathon

2. Standard Chartered Singapore Marathon - half marathon

with the goal of repeating our own 2009 half marathon record or better. We hope we can attract more casual or core runners from our colleague or friends and stay tune for the 2010 race/run/walk calender to be posted.

Cheers and HAPPY NEW YEAR!!!!

from the Core Team:

WS

EH

YHL

WK

GCF

SFO

Picture of the PG Bridge Run

Our Moment of Glory

SFO (Orange Shirt)

GCF (behind the Orange Shirt)

LWK (The Red Shirt)

YHL (left most of the group at the back)

YEH (Red shirt guy)

KWS (dark red shirt at the back)

We Conquer Pg Bridge Half Marathon

Yes we, 7 of us had successfully conquered the key run of our year.

Our time is as below (O - official time; N - Net Time

251 OOI SEOW FUNG 02:07:30(O) 02:07:14(N)

673 GOH CHUN FAI 02:28:38(O) 02:25:29(N)

797 LAI WENG KIN 02:32:22(O) 02:32:02(N)

839 YICK HING LOONG 02:33:44(O) 02:30:35(N)

275 YEOH ENG HONG 02:35:12(O) 02:35:02(N)

1862 KHONG WENG SHIN 03:05:49(O) 03:05:26(N)

and our new member Mr Roy had also conquered Pg Bridge Fun Run as his key entry milestone joining the club.

Good job everyone!

Map and GPS details as in the link below.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1820221

http://www.everytrail.com/view_trip.php?trip_id=423858

what's next.....

2010 is just 5 weeks away, so what's our (SDM Runners) resolution for 2010??

1. Bring in more runners from SDM PG to the club?
2. Run more often?
3. Run faster in next year event to win the top 20?
4. Get a team outfit for 2010?
5. Improving personal best?
7. .....................
8. .............................
9. Lastly, start applying visa to run in next nature run?

Hehehehe..... best of luck to those who are running this Sun.

What should you do...

Hmm.. Penang Bridge Run is less than 6 days away, so ask yourself what would you do on this coming saturday as a preparation before the event.
This SDM Runner Club 2nd last leg for this year....
Here are some tips to follow if you wish to have an injury free run this Sunday

Preparing for the Long Run
While completing long runs can be sometimes difficult, preparing properly for these training sessions will make this important workout much easier to accomplish. Listed below are areas of concern that require your careful preparation prior to, and during your long run. Let's assume that your long run is scheduled for Sunday morning.

Rest

• Get lots of rest Saturday night, aiming for 8 hours sleep.
• Make either Friday or Saturday a complete rest day for the legs.
• If you do train on Saturday, make it a very light workout on the legs.

Nutrition

• Begin hydrating on Saturday.
• Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right" foods is an important area of experimentation.
• Avoid foods with excessive protein/fat content all day Saturday.
• Drink about eight ounces of water Sunday morning prior to your long run.
• Eat a light snack Sunday morning prior to your long run. This is also an important experimentation area in regard to food selection.
• Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 60 minutes, you MUST drink sports beverages (such as Gatorade, PowerAde, etc.) at every two to three mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to stash sports drinks).
• Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption. A final thought: Please dispose of gel and energy product wrappers properly by throwing them away in trash receptacles or placing them in your fanny pack. Let's all work together to keep the environment clean!
• After the run is over, continue to drink fluids (water, sports drinks, and/or juice products are all great choices).
• As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise.