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Kasumigaura Marathon 2016

When \\\\\\\"blustery\\\\\\\" wasn\\\\\\\'t even the right word. Read the race report here!

31st Marathon and my 6th Consecutive GCAM. Race report here.

 

Tag Archives: Carboman

Bowen Therapy: A Different (And Gentler) Approach To Healing

When Lorna contacted me a month or so ago, I was neck deep in piles of work, desperately trying to shovel them off before heading off for GCAM. By the time I finally found some time to lock in a session with her, it was already late July. I completed my 3rd session of therapy a couple of weeks ago and I wish I had heard of the Bowen Therapy modality back in January! Before I share my experience, here’s a little information about what Bowen Therapy, taken from My Bowen Therapy (Lorna’s practice) website:

“…the technique involves gentle rolling moves on very precise muscles, tendons and ligaments in a very specific order, relevant to the symptoms you are suffering from. The Bowen Technique is a non-intrusive, natural complementary hands-on therapy, suitable for all from newborn to the elderly.”

“These moves have the ability to relieve pain, restriction and imbalances within the body, utilizing the body’s own healing mechanisms to rectify issues. The body has the ability to heal much more than we have all been conditioned to believe.”

Having tried various methods in alleviating my plantar fasciitis issues to little effect, I’d nothing to lose in going another direction – a gentler approach at that. With the appointment set, Lorna and her team, well, basically Scott her husband, sent me a pre-treatment questionnaire such that they’re able to know my background as well as the nature of my affliction.

When I arrived at the cosy little clinic, I was a little apprehensive as it was my first sports-related treatment but Lorna’s enthusiasm and confidence quickly put me at ease. Her exuberance and passions shone was palpable. After running through my responses to the questionnaire, she assured me that this was something she could fix, or at least set me off on the path to healing.

As that was my first visit, she took some time to explain the principles of Bowen Therapy, how the body’s nerves, ligaments, tendons, fascia interact and influence how we move and feel. For example, a tightness in the shoulders could potentially affect something else downstream, like your lower back or pelvis. I’ve always been fascinated with anatomy and her explanation along with graphical aid made things clearer.

Then we got down with the treatment proper where the fully-clothed “patient” would either be on your front or back. Having read it up a little, I was already changed in my loose-fitting running apparel. As mentioned above, the issues encountered by people usually originate from other areas of the body. After evaluating the positioning and range of motion of my body, Lorna started with my upper before moving down to the lower back. Now, to the uninitiated like myself then, the first experience was a little underwhelming. After explaining what she’d be doing and how I could be feeling (ranging from tingling sensation to warmness, to involuntary twitching), Lorna pluck at certain fascia in a certain order with several intervals in between. She would leave the treatment room to go to the next one to attend to the other “patient” before coming back. These leaving and returning to the treatment room wasn’t because she was multi-tasking (well, she could’ve been) but it was to allow the body time to accept, process and respond to the stimulus – a signature of the Bowen modality to get the body to start healing itself. All the procedure were done in a precise manner and extremely gentle. Lorna explained that it’s counter-productive to further impose on tissues that are already stressed or hurt.

I didn’t feel any tingling or twitching but I did have a mild headache when the shoulders and trapezoids were treated. The astonishing thing was that at the end of the 25-minute session, my toes were no longer pointed outwards but straight up. This was on top of the overall relaxed feeling that overcame me. Unlike a typical massage session, this was achieved in a painless and gentle manner. Before leaving, Lorna gave me a simple stretching routine to be done every morning.

The persistent PF pain appeared to ease up in intensity and frequency following the session but I returned to running only 2 days after, which was a short 4K. I started off at an easy pace, consciously trying to detect any difference in my running. As the run progressed, the expected pain and discomfort didn’t surface and the most apparent difference was the freer movements of the hips – higher knee lifts, stronger push offs, back-kicks. I felt that my form was better and I just felt stronger. By the time I hit the final K, I was already at sub-5 minute pace. Data collected by the footpod also showed an increase in stride length, so it wasn’t only a perceived improvement but data-backed. I felt like a different runner! Sure, my fitness level was short but I was running pain-free throughout and couldn’t wait for the second session which was set 5 days after the first one.

The second treatment covered even more parts of the body. Lorna started with the back, shoulders before moving down to release the tight quads, hams, glutes, psoas, pelvis, thorax areas, and the feet. Again, these were all done with just a little pressure, almost like the plucking of guitar strings. She also rubbed some magnesium oil on the plantar as she worked the area. I was in a state of extreme relaxation and after the session, could only managed a slow 5K at the Kiara Park! There were dull aches here and there, so I didn’t want to push things. Indeed, Lorna said I should just keep things very easy, but it was OK for me to race Men’s Health 5K (which I completed in 2nd place – race report) 2 days after.

By the time I got home, the lower back got progressively tighter and sore (which was expected, as the body readjusted to its natural state. Lorna also said the release phenomenon will occur over the next couple of days. I had absolutely no trouble sleeping that night and the restful state continued to the next morning.  The body will regain its full energy as it progressively corrects itself.

The third and final visit was 7 days after the second one and it was more or less a repeat of the second, at least for me. But it really depends on how the “patient” feels like, which may necessitate a more specific approach. I came out feeling just as relaxed.

This “Running Machine” needed maintenance, hahaha!

So here comes the final analysis. I believe the Bowen approach worked well for me. In fact, I wished I’d heard about it in January. I’m very happy with the outcome just from three sessions. While there are still some discomfort now and then, they’re no longer as persistent nor bad as before. The change in my running form is the most tangible after years of attempted reform. There’s greater range of motion from the pelvis and my stride length has seen an increase as well. When I run, I feel stronger, like a new runner. As a result, I’ve been enjoying my short weekday miles much more. Granted, my fitness is short but with these few weeks set aside for low mileage and there being no training plans, I’m just keeping things on maintenance mode. I’m curious to see how I do when longer runs are re-introduced into the regime when 2017 plans are clearer.

Due to its subtle, gentle and non-invasive nature, Bowen Therapy can be the first consideration for those with chronic pain or injuries. In all my visits, Lorna was always candid enough to share her knowledge and experience. If it was something she couldn’t help, she wouldn’t. The number of treatments per case are usually three, which means you won’t be committing to something too long a term nor too expensive.

Sessions are strictly through appointments so, do contact them first at:

My Bowen Therapy Sdn Bhd (website)
Empire Damansara
Soho 2, Unit 3-1 Jalan PJU 8/8
Damansara Perdana
47820 KL
+6016-3334581 or email info@mybowentherapy.com

Disclaimer: While I know my tibia from my fibula, I’m not medically trained, thus this post does not constitute medical advice of any kind. Every person is an experiment of one and thus results may vary.

Feature Article: Living Under The Shadow of Heart Disease

 

 

 

LIVING UNDER THE SHADOW OF HEART DISEASE
The risk of heart disease in your family can be managed with a holistic approach to heart health

 

You may inherit the risk of heart disease but the onset of heart disease can be managed.

“Seeing my father pass away from a heart attack has changed my attitudes towards heart health,” said Farah Nadia. “I know that there is a very real chance that my siblings or myself could develop the same heart disease risk factors, such as high blood cholesterol, high blood pressure or even diabetes if we are not careful.”

Farah is right to be concerned – preventative heart care is not a top-of-mind consideration for most Malaysian adults, as heart disease is usually perceived as an illness that affects the elderly1. Research has proven this is not the case –  in fact, Malaysians in their thirties are now more likely to have arteries which are similar to a person aged seventy years old due to their lifestyles2. One out of two Malaysians are suffering from high cholesterol. The sad conclusion is that Malaysians are simply succumbing to heart disease at a younger age.

In Farah’s case, the risk is even more pressing given that her father has passed away after thirteen years of battling with never-ending coughs, feverish bouts and breathlessness brought about by heart disease. According to the World Heart Federation, “If a first-degree male relative (e.g. father, brother) has suffered a heart attack before the age of 55 , you are at greater risk of developing heart disease.” Risk factors can be inherited – familial hypercholesterolemia refers to a build-up of low-density lipoprotein cholesterol in the blood that can be passed down from one generation to another, leading to the development of coronary heart disease.

To encourage Malaysians to take action for their heart health now instead of much later when the symptoms of heart disease have already manifested, brands such as Nestle Omega Plus have made it their mission to be Malaysia’s heart health advocate. Saturday Sept 3rd will see Malaysians young and old converge on Lake Gardens (Perdana Botanical Gardens) for Walk-A-Mile, Malaysia’s longest running walk for heart health advocacy, jointly organised by Nestlé Omega Plus and Yayasan Jantung Malaysia (YJM).

“For the past 14 years, Nestlé Omega Plus has reached out to Malaysians to take charge and care for their heart through Walk-A-Mile in collaboration with YJM and we look forward with great excitement to sharing heart healthy activities with everyone at Walk-A-Mile. Caring for your heart does need to be a big monumental step, simply taking the stairs or swapping sugary treats with fresh fruits and drinking two glasses of Nestlé Omega Plus with added plant sterols daily to manage cholesterol can improve your heart health,” said Ng Su Yen, Business Executive Manager, Milks of Nestlé Malaysia.

Nevertheless, for those of us that inherit these risk factors, heart health can still be managed. For most of us, making a few simple lifestyle changes might be all we need to avoid the development of heart disease. Heart disease manifests itself in many different forms – a heart attack, narrowing of arteries, abnormal heart rhythms, breaking down of the heart valve or heart muscle and degeneration of blood vessels, amongst others. Collectively they are known as cardiovascular heart disease, or CHD.

Diagram 1. Holistic management of heart health comprise of regular medical check-ups, daily exercise and eating a balanced diet.

There are 3 key factors to manage your heart health holistically. Aim to get some form of physical activity every day – the American Heart Association suggests a combination of moderate and vigorous activity thirty minutes a day, five times a week. Anything that makes your body move and burn calories is considered physical activity. Walking more is a great way to improve heart health.

Even if you don’t have any heart issues, it’s important to not miss your heart health check-ups with your doctor. Ask questions about your numbers: blood pressure, cholesterol, heart rate, blood glucose and weight. These numbers will help to provide a benchmark for upcoming check-ups.

Eat a balanced diet – at the dining table, aim to fill half your plate with vegetables and fruits, consume milk with added plant sterols to block the absorption of cholesterol into the bloodstream. Plant sterols are especially effective in lowering cholesterol levels – according to Heart UK, the Cholesterol Charity, plant sterols can reduce cholesterol levels by up to 10% when taken at optimal doses and as part of a diet low in saturated fat in just over 3 weeks. They are considered to be the most effective single food that can lower cholesterol as part of a healthy diet and lifestyle. Plant sterols can be found in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. However you may have to eat very large amounts of these items to have an effect on your cholesterol, with Nestlé Omega Plus, you only need to drink two glasses a day to manage cholesterol levels.

Now 28, Farah Nadia is clear of any heart disease symptoms but she has to be vigilant as her father’s family tree has it – both her father’s elder sister and younger sibling has heart issues. To make sure she stays free from the onset of heart disease, she drinks milk with added plant sterols to block cholesterol, gets regular exercise and has her heart health checked regularly by doctors. “I’m not going to let heart disease happen to me, not when I’m able to do something about it,” is her response to this turn of events in her life.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Take charge of your heart health now, register at https://mro.myraceonline.com/wohd16/registrations to join Walk-A-Mile 2016

*Thomsen AB, et al. Eur J Clin Nutr 2004; 58:860-870 

1 Caring For The Heart. Prof Datuk Paduka Dr Wan Azman Wan Ahmad, Professor of Medicine and Cardiology. 21-Dec-15 17:10

Retrieved from http://www.bfm.my/wan-azman-wan-ahmad-cardiology-caring-for-heart.html

2 Renganayar, C. (2016, April 24). Young people, ageing arteries. New Straits Times Online.
Retrieved from http://www.nst.com.my/news/2016/04/141124/young-people-ageing-arteries

Feature Article: Heart Disease Can Happen To Anyone

HEART DISEASE CAN HAPPEN TO ANYONE
Preventative heart care needs to be a top-of-mind consideration for Malaysians

Heart disease can happen to anyone but you can make lifestyle changes to avoid it.

Preventative heart care is not a top-of-mind consideration for most Malaysian adults, as heart disease is usually perceived as an illness that affects the elderly1. Research has proven this is not the case –  in fact, Malaysians in their thirties are now more likely to have arteries which are similar to a person aged seventy years old due to their lifestyles2. The sad conclusion is that Malaysians are simply succumbing to heart disease at a younger age.

For single parent, Linda Chan, 57, long working hours in her younger years coupled with regular seafood feasts now with her family when eating out pose a challenge for her to manage her heart health. To balance it up, she will try to be more vigilant with her diet the next day, such as opting for steamed dishes at home and drinking milk with added plant sterols to block cholesterol.

“I’ve had friends who passed away at the age of 37 from heart health issues, just gone in their sleep,” she recalls. “Don’t think that heart disease or fatalities only happen to people at my age, cholesterol and heart problems don’t develop overnight and I would definitely urge my daughter to look into ways of managing her heart health as early on as possible.”

The 2015 National Health and Morbidity Survey revealed that nearly 20 million Malaysians above the age of 18 years are at risk of non-communicable diseases (NCDs), which may in turn lead to the development of heart disease. One out of two Malaysians are suffering from high cholesterol. Heart disease manifests itself in many different forms – a heart attack, narrowing of arteries, abnormal heart rhythms, breaking down of the heart valve or heart muscle and degeneration of blood vessels, amongst others. Collectively they are known as cardiovascular heart disease, or CHD.

To encourage Malaysians to take action for their heart health now instead of much later when the symptoms of heart disease have already manifested, brands such as Nestle Omega Plus have made it their mission to be Malaysia’s heart health advocate. Saturday Sept 3rd will see Malaysians young and old converge on Lake Gardens (Perdana Botanical Gardens) for Walk-A-Mile, Malaysia’s longest running walk for heart health advocacy, jointly organised by Nestlé Omega Plus and Yayasan Jantung Malaysia (YJM).

“For the past 14 years, Nestlé Omega Plus has reached out to Malaysians to take charge and care for their heart through Walk-A-Mile in collaboration with YJM and we look forward with great excitement to sharing heart healthy activities with everyone at Walk-A-Mile. Caring for your heart does need to be a big monumental step, simply taking the stairs or swapping sugary treats with fresh fruits and drinking two glasses of Nestlé Omega Plus with added plant sterols daily to manage cholesterol can improve your heart health,” said Ng Su Yen, Business Executive Manager, Milks of Nestlé Malaysia.

Diagram 1. Holistic management of heart health comprise of regular medical check-ups, daily exercise and eating a balanced diet.

There are 3 key factors to manage your heart health holistically. Aim to get some form of physical activity every day – the American Heart Association suggests a combination of moderate and vigorous activity thirty minutes a day, five times a week. Anything that makes your body move and burn calories is considered physical activity. Walking more is a great way to improve heart health.

Even if you don’t have any heart issues, it’s important to not miss your heart health check-ups with your doctor. Ask questions about your numbers: blood pressure, cholesterol, heart rate, blood glucose and weight. These numbers will help to provide a benchmark for upcoming check-ups.

Eat a balanced diet – at the dining table, aim to fill half your plate with vegetables and fruits, consume milk with added plant sterols to block the absorption of cholesterol into the bloodstream. Plant sterols are especially effective in lowering cholesterol levels – according to Heart UK, the Cholesterol Charity, plant sterols can reduce cholesterol levels by up to 10% when taken at optimal doses and as part of a diet low in saturated fat in just over 3 weeks. They are considered to be the most effective single food that can lower cholesterol as part of a healthy diet and lifestyle. Plant sterols can be found in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. However you may have to eat very large amounts of these items to have an effect on your cholesterol, with Nestlé Omega Plus, you only need to drink two glasses a day to manage cholesterol levels.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Take charge of your heart health now, register at https://mro.myraceonline.com/wohd16/registrations to join Walk-A-Mile 2016

*Thomsen AB, et al. Eur J Clin Nutr 2004; 58:860-870 

1 Caring For The Heart. Prof Datuk Paduka Dr Wan Azman Wan Ahmad, Professor of Medicine and Cardiology. 21-Dec-15 17:10

Retrieved from http://www.bfm.my/wan-azman-wan-ahmad-cardiology-caring-for-heart.html

2 Renganayar, C. (2016, April 24). Young people, ageing arteries. New Straits Times Online.
Retrieved from http://www.nst.com.my/news/2016/04/141124/young-people-ageing-arteries

Scouring the Backroads: Puchong To Cyberjaya

Just 3K short of target. Will attempt this route again in a few weeks’ time.

With most of the running community pounding the roads of KL, some friends and I decided to explore some roads less taken, specifically from Bukit Puchong to Lim Kok Wing University (LKWU) in Cyberjaya via Kampung Meranti. I’d solo’d the backroads before some years ago but given there are more vehicles on the road these days, it would be safer attempting it again in a small group setting. Thankfully, some friends were up to it and we started off at 5:30am from a 24-hour eatery near Tesco Extra Bukit Puchong. We made sure we were visible enough with reflective bibs, headlamps and light colored apparels.

The morning was cool but as we weaved along the meandering roads, several buses disrupted the almost meditative state of our running. Yep, we had to be alert at all times. Some packs of dogs gave us their unwanted attention as well, so we steered clear of them.

It was unfortunate that we were forced to turn back when the road leading to LKWU was blocked by concrete slabs. There seemed to be road works even further ahead thus we made the decision to head back. Afterall, there were 4 other runners still behind us.

Ran till our way was blocked by concrete slabs, just 1.5K to Lim Kok Wing Uni. Photo credit: Frank

The return was uneventful save for the same buses we encountered earlier, this time loaded with workers headed to factories somewhere.

Piew setting the pace.

1K to the finish. Photo credit: Frank

Everyone wants a piece of Richi.

While there was little running over the weekdays, I spent plenty of time on my feet from Thursday to Saturday promoting GCAM17 to the SCKLM expo visitors. 25 hours over 3 days was fun but undoubtedly tiring. I was a little dehydrated as well, not drinking as much as I wanted to. Magnesium oil helped in a large degree towards my recovery, so I thought I did pretty OK, all things considered. On to a new week of a busy busy August!

Media Release: Vietnam’s Ultimate Ultra Marathon Is Back!

Vietnam’s Ultimate Ultra Marathon Is Back!
Now With Added 100KM Distance
The Vietnam Mountain Marathon 2016 is set to be bigger and better than ever, with 1,500 runners arriving in Sapa on September 24

This year 1,500 adventurous runners – many of them Vietnamese – are set to descend on the beautifully located mountain town of Sapa on September 24 and 25. They will race on some of the toughest and most beautiful trails of any trail race in the world.

Some will tackle a half marathon (21km), others will aim to complete the full marathon distance (42km) while some hardcore individuals will be aiming to complete the ultra distances of 70km or 100km.

The race opens up parts of Sapa that normally remain out of reach making it a magnet for adventurers who want to see truly remote Vietnam. The buffalo-beaten race trails venture far from the normal tourist path through the land of ethnic minority villages and the magnificent rice-terraced valleys that Sapa is famous for.

Race director, Asger Koppen said: “This race was created due to my love of these mountains. I have always wanted to share the beauty of this area with those who love the great outdoors and now adventurous racers can see more of it than ever on our new 100km route.”

Double VMM 70km champion, Simon Grimstrup of Denmark will be returning this year to help with race organisation. He said: “I’ve raced all over the world and the VMM course is both one of the most stunning and most challenging out there. It is a very special race because of its ambiance and the great camaraderie between the participants.”

The race is supported by Topas Travel and Topas Ecolodge, the unique resort where the finish line is located. Set on a hill top deep in the mountains, Topas Ecolodge transforms into a unique running party venue at the end of the race. Crowds of runners cheer finishers across the line throughout the day and a DJ, BBQ and bonfire ensure the party keeps going until way after dark.

Charity
Over the last few years the Vietnam Mountain Marathon has donated thousands of dollars to good causes. This year we will continue to give back, with $20 from every single race entry donated to the local community.

Drone Video And Photography
For a video featuring the race route, please see: https://www.facebook.com/ VietnamMountainMarathon/videos/418913654974094/. High res photography is attached. Please credit all images to Vietnam Mountain Marathon. More photographs are available on request.

For more information on the race visit www.vietnammountainmarathon.com. For media enquiries contact David Lloyd, Director of Sport at Topas Travel: david@topastravel.vn or (+84) 4 3715 1005

 

 

Men’s Health/Women’s Health Night Run Race Report

As our smashing holiday in the Gold Coast drew to an end, a number of us proclaimed (more like groaned) tiredly that we’ll just be doing 5K Fun Runs from then on. If you know these friends of mine, none of them are to be trusted when it comes to all things running. For example, if they deny having done high mileage weeks, unpreparedness for sub-4 marathons or like in this example, resorting to 5K Fun Runs, it’ll do you well to just flick your hair and ignore them.

On the other hand, I’m someone you could trust. Because I did run a 5K Fun Run in the form of Men’s Health/Women’s Health Night Run (MHWHNR or “Meh-weh-nn-err”) last Saturday! It was complimentary entry from my workplace and Putrajaya isn’t too far a drive (and a toll-free one at that!), I thought, it’ll be a nice couple of hours’ worth of running – my fellow conspirator nonamesmentioned and I had planned an 8K pre-race runabout.

That was before a thunderstorm laid waste to all plans. If it was just a drizzle, we’d have stuck to our plans but just like the 2015 Shape Run (when the start was much delayed), weather played a major role once again. The car parks were fast filling up and I was forced to resort to parking in a complex. With more than 2 hours to kill with nothing to do, we hunted for dinner and chanced upon a small hidden-away eatery which served only mee rebus and nasi lemak. Both were pretty good but both weren’t exactly things you’d eat before a race. Please do not follow our examples! Naturally that pretty much ruined the “lean-and-mean” approach going into the race – hey, it may be a Fun Run, but I still wanted to run a decent race. So we waited and waited until the gut felt settled enough before embarking on a token warm-up routine.

By the time we entered the pen, the crowd had gotten in and it was pretty jammed up. Still we apologized our way to the front, stopping probably 10 rows deep from the front line. nonamesmentioned said we could find ourselves being at the end of snarky comments from kids and their parents like, “Hey, shouldn’t you two be over the other side running the 12K?”. Truth be told, I wanted the Half Marathon but the comps were all taken. So there we were looking around us for some “serious looking runners” amidst folks carrying umbrellas and parents with kids on their shoulders. Thankfully we found a few and I promptly hid behind his broad frame, as if to deflect any stares away. I had to caution a kid of no more than 6 years old behind me to watch out during the start stampede. I spotted a number of children positioned too forward for their own safety.

No time to worry as the race was started 5 minutes ahead of time! Some human obstruction the first 100 meters or so but the legs started churning as we began finding some space after that. The lead bike was about 150m ahead and when the runners thinned out as the race progressed, things got pretty exciting. Breathing was comfortable and I was basically running to feel, just feeling my way in a distance I so very rarely do. My decision to go with the Fastwitch 7 was an appropriate one since its PWRTRAC outsole provided great assurance on the wet roads. My apprehension relating to my PF issue melted away as there was no discomfort felt at all and I was able to focus on my running. My legs’ range of motion was unlike what I’ve felt before, along with stronger push off. Stats would prove that my footpod recorded a higher average stride length than ever. I’m truly sold on the Bowen Therapy!

At about the halfway mark, CY who felt a stitch coming, asked that I went ahead and from that point, I was basically on my own. The biker was no longer in sight but I spotted a guy ahead and told myself that there wasn’t a need to go faster – just hold the effort and see if he dropped back. My recollections are rather hazy now on what happened the final 2K. I can’t remember if I passed the dude or he went the wrong way. Because the lead bike was already out of sight, I made sure I asked the crew at every intersection to be sure I was on the correct route. Which made the final 250 meters even more surreal. 2 FTAAA bikers approached and one stayed on my 11 to lead me to the finish. He barked into his walkie that he was escorting the 2nd runner in with 200 meters to go. I was a little astonished (understatement of the year!) at that and couldn’t help but really enjoy the moment. Never mind that this Fun Run category was devoid of elites because they were busy hammering each other in the 12K and Half for the top prizes, I never will experience this again in my lifetime! There was but 1 photographer who took a shot of me as I approached the finish. The rest were positioned along the 12K and Half Marathon finishing chute. A check with several volunteers there confirmed that I was the second one in. Since this wasn’t a timed-category, there were no prize money nor trophy, no mention on the official website and most likely no photos, so you the reader will just have to take my word for it, HAHAHAHA!

Meh-weh-nn-err was only my 3rd race for the year and the 22:19 would probably the recovery effort of the elites. It wasn’t even my best time over the distance but the experience provided me with many positives, that my body is healing well and getting stronger and if I could eke out an effort like last Saturday with absolutely no speed work and in control right to the end, who knows what’s in store?

Till then, onward to the next Fun Run!

Sleepless in Putrajaya – Toyo Tires Putrajaya 100 Miles

Returning for the 3rd year, the Putrajaya 100 (P100) has seen an increase in popularity amongst local ultra devotees. Covering the roads of the country’s administrative capital, the distances offered range from 52K right up to the 100 miles. The easy-going, non-competitive format is what draws the runners to the event, not forgetting Toyo Tires which signed up to be this year’s title sponsor!

While the format may be friendly, the route certainly isn’t. Putrajaya is notorious for its scorching heat, high humidity and in my opinion, harder surfaces. With the event run entirely on roads, participants will be well advised to not forget about incorporating strength training on top of putting in the miles.

Early bird fees run till July 31st 2016, and past year participants also enjoy a discounted rate. So if that nagging voice inside your head can’t stop calling out for a longer distance than a marathon, why not commit to this one and train up for it? Still unsure? Head on then, to the event website http://p100.teampacat.com/. There are plenty of information such as a list of mandatory gear, pre-qualification requirements and also GPX files for each of the distances which you’re able to download to your watches. The newfangled ones can even point you the right direction, I was told.

Be sure to also like the Facebook page here https://www.facebook.com/putrajaya100miles/. You may want to read up my 2014 report here where I signed up for the 52K but ended up running 56K! The 52K runners battled the heat that year but this year, they will be fighting sleepiness, as will the ones from the longer distances.

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