life, photography, marathon, triathlon
Posts tagged marathon
Tribute to Kharis Idris
03 months ago
Tonite (15/10/2011), i will be running half-marathon in Putrajaya Night Marathon, in tribute to a running friend, Allahyarham Kharis Idris a.k.a. Tuan Senang Besar(TSB), who passed away last Thursday 13/10/2011.
Although i dunno much abt him, but i tribute this run for him, as a fellow runner, with same hobby n passion in running. Respect for him.
Al-Fatihah…
Mental Tips for Marathon Running
0How to Stay Focused and Mentally Tough…
Running a marathon tests your mental strength as much as it does your physical fitness. Each segment of the marathon has it own mental challenges. Here are some tips on how to win the mental battles throughout the marathon:
First 10 Miles:
Start out slow. When you start your marathon, you’ll feel strong and confident, but you must keep telling yourself to hold back. Running your first half slower than the second half (called a negative split) is the key to running a smart and enjoyable marathon. Take it slow. Your body will thank you during the second half of your marathon.
Run your own marathon. Don’t be worried if you see a lot of people passing you. Remember the tortoise and the hare? They may be starting out way too fast, so you’ll catch them later — at your own pace.
Don’t get too emotional. Try to stay as calm as possible for the first 10 miles. You’ll need to conserve your mental energy for the rest of the marathon.
Miles 11-20:
Break up the marathon. Start breaking up the race into smaller segments. It will make the distance feel more manageable. At mile 17, for example, think, “One six mile race, then it’s just about a 5K to go.”
Stay mentally tough. Your mental toughness will really start to be tested during these miles. Don’t give into periods of self-doubt and discomfort. Remember all the training that you have done and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your marathon.
Beat boredom. Here’s when you really get to use all those boredom-battling tricks you tried out during your long runs. Do whatever it takes to keep your mind occupied: Sing songs, play mental games, count people, talk to other runners.
Miles 21-26.2:
Think outside the body. Chances are you will be feeling a little bit of pain during these miles. You will certainly feel tired. Let your mind take over from your body and try to focus on the outside — the spectators, the signs, the other runners, the scenery.
Set small milestones. Continue to break up the course, mile by mile. Start counting down the miles and the minutes.
Talk to yourself. At this point in the race, you need to dig down deep for extra strength. Use your running mantras. Remind yourself what you’ve sacrificed to get to this point. Remember how you’ve worked through fatigue during your training runs and how you can do it again.
Source: about.com
p/s: thanks Kak June for sharing this tips, in conjunction to the upcoming Stan Chart KL Marathon 2011. Though i’ll not be running marathon, this tips will be useful at all time.
Checked in, Temasik
2Here i am again, coming down to Temasik to run the Sundown Marathon for the 2nd time, taking the 42.195km full marathon.
This time i did a solo trip here, by the ktm senandung malam nite train. Didnt book any accommodation, just gamble it, go backpackers. Did a quick survey on the internet, found a hostel very near to the mrt, that is very convenience for me. The name, Wow Hostel 
Went there n lucky me to get a bed there for two nite 
Woke up early this morning, did a short warm up run n stretching. Gotta get ready physically n mentally for tonite’s run. Wish me luck 
Putrajaya Twilight Challenge 2011
2
Venue : Palace of Justice, Putrajaya
Date : 29/01/2011
Time : 19:45
It was raining drizzly 1 hr before the run started. The surrounding was so cold that evening. It’s gonna be a cold run for me this time. The ultra-marathon category started at 7pm, while the rest started at 7.45pm. There are not many runners. It’s gonna be like free and easy run for me doing the 44km! Hahaha… will take it slowly, easily, no rush, as this is not a race, just like a normal weekend LSD Saw Zulhassan, he’s running Ultra! (more…)
SC KL Marathon 2009
92 years ago
Finisher's Medal & bib aku 0353
Marathon ke-2 aku kali ni, aku berjaya tamatkan dlm masa 6:12. Alhamdulillah! Dan kali ni aku nak tulis simple report jer. Frustrated! Nak tau citer, baca kat bawah…
Race start pukul 5.00am dlm keadaan hujan renyai. Tak sempat aku nak warm-up, badan dah sejuk balik kene air hujan.
Hujan renyai berhenti setelah sampai di Brickfields. Teruskan larian. Di KM-15 depan Tabung Haji, diorang kasi pisang. Belasah pisang sebijik. Dpt ler instant energy boost sket.
Sampai di water station Jln Raja Muda, aku mkn Power Gel & minum air sekali. Tu lah last water station yg aku jumpa, yg masih ada air. Lepas2 tu, KLCC, Jln Pinang… bla2 sumer dah takde air. Yillek.. nadaaa.. podah cittt!!! Sumer pelari bising. Ada pelari Singapore ni saun brader jaga air tu, “You should come to our country, see how they manage the marathon”. Aku malas menyampuk, aku teruskan usaha cari air. Kot terjumpa botol air mineral yg dibuang oleh pelari2 di water station, yg air masih tinggal sket tu pon bleh kaut minum. Desperate for water!!!
Bila sampai depan Wisma Genting, ada sorang brader ni offer aku air mineral dia, aku minum sket. Thanks bro, tp aku tak ingat nama ko.
Depan Pavillion, aku tak larat dah nak berlari mendaki Bukit Bintang tu. Berjalan jer. Tengok pelari2 lain singgah 7-Eleven beli air. Aisehhhh, tak teringat plak aku nak bawak duit. Sekali ada this one young chinese guy(bib no 478 kot) beli beberapa botol air mineral. Dia offer aku sebotol. Thanks man!!! Di sini kita boleh melihat sifat tolong-menolong sesama peserta, tak kira bangsa, umur. Tu yg bagus tu. Aku harap aku boleh tolong ko pulak satu hari nnti bro.
Sampai kat Jln Bandar(KM-30) aku diberikan Power Gel. Bro yg jaga Power Gel tu(aku tak ingat nama nya) kata 300m ahead ada water station. Aku dah belajar dr kesilapan lalu, selagi aku tak nampak water station yg ada air, aku takkan makan Power Gel nih. Kalu mkn jugak, kering lah mulut aku. Huhuhu… Tengok2, water station lepas tu mmg takde air, aku dah agak. Hampa lagi aku. Berjalan ler aku mendaki bukit Jln Hang Jebat tu.
Jln punya jln, aku nampak ramai runners masuk ke satu tempat ni (JPWKL kot). Diorang kata ada air kat dlm. Water cooler rupanya. Aku pon masuk & queue nak amik air water cooler tu. Kat sini lah silapnya aku. Aku tak sepatutnya berhenti static lama2. Lepas amik air & isi dlm botol2 fuel belt aku, aku teruskan larian. Dah rasa semangat sket dah ada air. Tp tiba2 betis & peha aku rasa mcm kene cucuk2, mcm ada alien kat dlm. Adehhhh.. aku rasa asid laktik dah menguasai kaki aku ni. Silap aaa aku berenti lama tadi.. huhuhuhu.. Kaki aku dah mula nak cramp. Otot betis kaki aku dah tertarik ke dalam dah, bleh nampak tuuu otot termasuk. Perghhh ngeri, aku mampu menahan sakit sambil mengurut2 betis aku. arghhh… ada runner yg offer pertolongan, aku kata takpe, sket jer, konon.
Lepas tu, lari sket jer dah rasa nak cramp. Iskkk.. tak bleh jadi nih. terpaksa laa aku berjalan jer. Jalan pon dah mcm robot. Turun bukit bleh laa aku cuba berlari sket2. Naik bukit jgn harap nak lari, sia2 kene cramp kang.
Tgh aku berjalan kat depan Istana Negara, ada plak mamat ni bawak kete Satria, jerit kat aku “Woiii!!! Lari lah!!!” Aku pon angkat balik tangan kat dia “Woiiii!!!!” Hampeh… sepontan jer reaksi aku. Dah ler takde air. Kaki cramp. Fuhhh, masa ni tak bleh sapa2 tegur. Pantang…
Depan Muzium Negara baru ler jumpa satu water station yg masih ada air. Lega kejap. Tp dah terlambat utk hilangkan cramp kaki aku. Minum puas2 & refill fuel belt aku. Lepas2 tu, semua water station yg aku jumpa ada air.
Ni citer best nih. Kat trafik light sblm Dataran Merdeka tu, terjadi laa satu drama yg tak ble aku lupa. Trafik tgh tunggu lampu hijau, aku berlari antara trafik. Tiba2 jer dua2 kaki aku cramp, sakit tak hingat punya! Menjerit aku. Tersungkur aku antara teksi & bas. Kebetulan masa tu lampu trafik light dah hijau, kenderaan nak start jalan, semua berhenti serentak sbb ternampak aku tersungkur kat situ. Sib baik dtg Pegawai Trafik DBKL ni tahan sumer kenderaan jgn kasi jalan. Terus dia turun dari motor dia kasi pertolongan kat aku. Dtg lagi sorang pejalan kaki ni tolong luruskan kaki aku yg belah kiri plak. Dua2 kaki aku cramp. Terima kasih kalian sbb tolong aku. Bila dah ok, aku berdiri & jln mcm robot ke garisan penamat, sambil menahan sakit nak cramp. Huhuuuu… Nampak Nik, Kash, Stupe & Mr. Tey kat finishing, cheering utk aku. Naik sket semangat aku, lari sket2 ke garisan penamat.
Akhirnya aku tamat dlm masa 6:12. Ambik luggage aku, finisher’s medal & finisher’s ‘night gown’. Punya lah besar, aku saiz S, yg ada saiz XL. So jadi night gown jer lah.
Lepas tu lepak medic tent, utk meredakan cramp aku & free massage.
Eh.. panjang plak karangan aku nih. Td kata nak simple jer. Ni tgh byk idea lah ni.
Ok lah.. next year KL Marathon, better improve lah. Kalau tak, takde org nak lari full marathon dah.
Finishing...
...
Group photos bersama geng2 triathletes
Baju tidur utk penamat2 marathon
p/s: some photos are credit of Stupe.
Ready untuk KL Marathon
02 years ago
Petang semalam aku pegi amik KL Marathon race kit di Dataran Merdeka. Sistem yg digunakan mereka sgt efisien. Kaunter yang disediakan juga banyak. Aku amikkan race kit skali utk in-laws aku. So, jumlah sumer race kit yg aku kaut 5 buah. Terserempak ngan fellow runners, Ms. Julie Wong & Mr. Tey. Said “Hi!” to them. Tanpa tunggu2 sbb jln jem, aku terus blah.
No aku 0353
Kali ni aku memakai bibs bernombor 0353. Mereka menggunakan sistem cip yg agak baru bg aku, yg dikenali sbg DAG Bib. Ia mempunyai radio transponder pasif yg akan memancarkan frekuensi 13.56MHz apabila melalui gantri atas mats.
DAG Bib, a disposable electronic radio frequency tag
Power Gel aku dah beli 4 biji kat Watson, harga RM5.50 satu, murah nih. Sure muak punyer lah mkn mende ni esok. Tak lupa juga ORS(Oral redhydration salt) utk elak cramp.
Power Gel & ORS
Okeh.. Hari ni masa utk tapering. So aku nak rest cukup2 sblm berjuang menentang diri aku sendiri esok.
WISMILAK!!!
fairul
fulamak... tq lah bro.. aku terharu lah...
ko mmg inspirasi aku gak bro..
1st skali aku belajar pasal triathlon dr blog ko lah, triathlete […]
1 month ago
zulhassan
aku pun salah sorang kipas ko bro..dulu kini dan selamanya 
Diket
Truely inspiring bro. Did you know I'm also your fan? Kau pilih, nak ceiling fan or floor stand fan. Ekekekek . OK I'm serious. Keep it up […]
1 month ago