Saturday, April 30, 2016


No. 1 isotonic drink in the United Kingdom hosts running clinic and introduces four inspiring Malaysians as ‘Fuel Your Performance’ Advocates
Mr Lee Hon Tong along with Dr. Mahenderan Appukutty and Lucozade Sport Advocates.

It was truly an honour and privileged to be invited to attend this Lucozade Sport™ ‘Fuel Your Performance’ Launch Campaign organized by Suntory Beverage & Food Malaysia Sdn. Bhd. and In.Deed Communications Sdn Bhd. I was late to attend the running clinic by Edan Syah due to some serious nature call No. 2 hohoho... But some how I managed to run one loop (1km++) around Taman Lembah Kiara TTDI. That was my first time running here. Definitely will be coming back here again once the horrible haze vanished into thin air soon hoho...

Some of the runners, jogger and stroller along the lake in Taman Lembah Kiara, TTDI
After the running clinic, I met so many runners/bloggers during the event. Got to know some of them too. Here's the recap of what's going on during the launch campaign.
Feeling2 penjual air Lucozade Sport sat... Harap2 lariss jualan pagi nih uols hohoho!
 Kuala Lumpur, 23 April 2016 – The Lucozade Sport™ ‘Fuel Your Performance’ Campaign got off to an energetic start today at its first running clinic with Pacesetters Athletic Club, SMART Athletics Club and Tadonamo Triathletes. The exclusive event was the latest in a series of campaign activities designed to engage with Malaysian runners and an ongoing effort to bring its scientifically-proven formula to more than 1 Million Malaysians through ground-level events and sponsorship of popular events such as the recent Reebok Spartan Race. Participants had the opportunity to learn from seasoned runner Edan Syah and exercise & sports nutritionist Dr Mahenderan Appukutty, Faculty of Sports Science and Recreation from Universiti Teknologi MARA (UiTM) who shared their experience on training and nutrition for sports enthusiasts.

“Helping dedicated athletes to achieve their performance goals is an important brand value for Lucozade Sport™. By supporting accomplished athletes and inspiring others to achieve their own dreams, we are sharing resources, skills and knowledge that encourage Malaysians to lead more active lives,” said Lee Hon Tong, Regional General Manager, Suntory Beverage & Food Malaysia, Singapore & Hong Kong. “We embarked on this campaign to reach out to Malaysian citizen athletes from all walks of life and our ‘Fuel Your Performance’ Advocates are exceptional individuals who have accomplished many goals in addition to the demands of work and family. They serve as inspirational role models for aspiring runners to kick-start their own dream, because they are living proof that dreams can indeed become a reality.”
Welcome Address by Mr Lee Hon Tong, Regional General Manager, Suntory Beverage & Food Malaysia,                Singapore & Hong Kong
In addition to sharing his personal training strategy, Edan also said, “It has taken me eight years and nine marathons for me to realise my true potential as a runner – it’s a long process but I believe it’s never too late to start as long as you’re willing to train hard. By sharing my experiences and life lessons from being a ‘citizen runner’, I hope to inspire the younger generation and see Malaysian marathoners in the 2020 Olympics!”

Edan Syah was introducing himself and sharing his achievements and dreams.
As April is also celebrated as Nutrition Month Malaysia with the tagline ‘Eat Smart, Get Fit & Feel Great’, the clinic was also a fitting opportunity to stress the importance of eating right for energy and performance.

“High-performance athletes require a dietary plan that’s tailored to support and enhance their training. This includes consuming an appropriate amount of protein to help to build, maintain and repair muscle tissue. Hydration and energy are also essential factors for runners as stores of carbohydrates in the body get used up,” explained Dr. Mahenderan as he provided structured guidelines designed to help participants fuel their runs with the right nutrition and hydration
Dr Mahenderan gave his informative talk on the importance of good diet, nutrition and hydration.
To maintain consistent energy levels, approximately 30-60g of carbohydrates are needed every hour – this would be equivalent to 1-2 bottles of Lucozade Sport™ for each hour of racing. Its science-based formulation of electrolytes and carbohydrates is specifically designed provide enhanced hydration to fuel athletes during prolonged exercise.

 To attest to the importance of training, nutrition and hydration, the four ‘Fuel Your Performance’ Advocates are accomplished athletes who have achieved numerous accolades.  Their examples further advocate the importance of achieving one’s dream:
Lucozade Sport - 'Fuel Your Performance" Advocates
(a)    Edan Syah started running eight years ago. The self-coached runner qualified for the 119th Boston Marathon 2015 and finished with a time of 2:41:55, and became the fastest and the youngest Malaysian to have run the Boston Marathon! At the Tokyo Marathon 2016, he achieved a personal record of 2:38:55 and is now ranked as the fastest marathon runner in Malaysia for 2016. Edan aspires to be the youngest and fastest Malaysian to complete the 6 World Marathon Majors (WMM) [1] under 2hours 45minutes by 2018. 

(b)    Mohd Amran bin Abdul Ghani has worked as a fire fighter since 2001. In 2014, this dedicated athlete came in first in the IRONMAN 70.3[2] at Putrajaya and again at IRONMAN Langkawi with a time of 10:15; at both races he was crowned Best Malaysian. This comes on the heels of his accomplishments in Powerman[3] Malaysia where he came in first in his age category for 5 consecutive years, from 2009-2013. Amran’s dream is to race in international triathlons all over the world.

(c)      Mohamed Allie Helmy is a corporal in the Armed Forces who keeps fit because of passion, not only because of his line of work. He was the champion for the Port Dickson International Triathlon, Kedah International Duathlon 2015 and 113 Desaru Triathlon; and came in close as the second Malaysian in IRONMAN Langkawi 2015. Helmy aspires to race in the IRONMAN World Championships in Kona, Hawaii next year. 

(d)     Alex Au-Yong wanted to channel his passion for long-distance running into something tangible for communities in need, so he created the XtraMile Run, Malaysia’s first-of-its-kind 100km charity run. The first event in 2011 raised RM111,000 for StART Academy, and the subsequent run in 2013 raised RM165,000 for the Dignity for Children Foundation. For 2016, his goal is to raise RM500,000 to ignite community involvement, provide education on holistic nutrition to children.

These Advocates embody what it means to reach for their dreams, and Lucozade Sport™ now invites other Malaysian runners to share their hopes and dreams as well via
The sharing and meet-up session with Edan Syah was being done in an interview. During this session, the media and bloggers asked several questions regarding his training regime and what's his future plan. It was truly inspiring to get to know him in person and how he started running full marathon. 

After the Q&As session with all the media and bloggers. It's time for a group photo session among the attendees from SMART Athletics Club members and the famous Coach Edan Syah himself.

Edan Syah & his SMART Athletics Club members, Max Lim & I... Awesome 360 Theta Shots!

Yeahh, it was nice meting you Wan... Padanla nampak macam familiar je pagi tuh heheee =D
After the campaign launch, I`m off to Langkawi for a lovely route preview session for running bloggers and lifestyle bloggers too. I`m so glad I brought along two bottles of Lucozade Sport™ to fuel my climb & run session on last Sunday hehee... Thank you once again to Ms. Janet Han for your cordial invitation. Do grab your Lucozade Sport™ today folks. It taste better when it is chilled and cold. So refreshing indeed!
 Together, Let's Fuel Your Performance!

I've conquered 4,287 steps of Tangga Helang Seribu Kenangan powered by hydration of Lucozade Sport isotonic drinks!

Till then, toodles chuols! Muaks...

P/S: Feel free to visit their website and for more details on the campaign and other products. =D

[1] The World Marathon Majors is a series consisting of six of the largest and most renowned marathons in the world: Tokyo Marathon, Boston Marathon, Virgin Money London Marathon, BMW BERLIN-MARATHON, Bank of America Chicago Marathon and TCS New York City Marathon.
[2] IRONMAN 70.3 is an international triathlon race of a 1.9km swim, 90.1km cycle and 21.1km run.
[3] Powerman Malaysia is a duathlon race of 10km run, 60km cycle and 10km run.

Friday, April 29, 2016


I was so lucky & truly honoured when Kak Lina asked whether I was interested to join the preview route in Langkawi last week. It's definitely too good to resist offer so I immediately agreed to join the bandwagon. For your information, this was my first preview route as a running blogger. Therefore I was totally thrilled & excited to participate in this short Langkawi trip.

Moreover, the haze situation in Klang Valley was getting worse with ongoing dry spells. So I guessed it was about time for me to go for a quick runcation/getaway from the neverending haze.

So in total there were 15 runnners/bloggers for preview route mission. We took FireFly to Langkawi on Saturday. It was my first time moment too flying with FireFly from Subang Airport (SZB).
Safely landed at Langkawi International Airport.... Excited xhengat nih...
We came, We see, We will conquer this 4,287 steps tomorrow! Today was just for sightseeing only hehe =)
Once we reached the Langkawi International Airport, Ariff Syafik the Race Director himself took us to check on the starting venue in Hutan Simpan Lubuk Semilang. It was an ideal place for local & foreign tourists to chillax, have picnic with family & take a dip in the pristine water during this hot & dry season. 😁
Our home for one night stay there.... Super comfy bed & spacious twin beds room....
We could see Pulau Dayang Bunting from the balcony of GeoPark Inn... Super awesome scenery
After the simple briefing & some photo session, we went back to GeoPark Inn, our official hotel for the trip and getting ready for dinner with the representatives from Bina Darulaman Berhad (BDB) PR Team and  the sponsors.
Happy group photo session after our tummy were so full! Scrumptious dinner buffet! Pic credit to Sis Marlina
Please Do Not Disturb... Bed Time Already... Zzzzz...
I slept soundly during my short stay in GeoPark Inn & woke up to get ready for the route preview session. I just had Runbananaz energy balls & Syco Bar energy bar from Marathonbaker to fuel my climb & run. Did not feel like having a hearty breakfast.
Ritual pre-run group photo as always.... Pic credits to Misz Ella...
After the group photo session with the team & organizers, off we go into the woods to tackle the 4,287 steps of Thousand Memories of Eagle Stairs (Tangga Helang Seribu Kenangan). We were flagged off by 8am sharp.
Let the climb began!
You will seel so many beautiful natural architecture & art along the way up
 The first 1,000 stairs were doable. Easy and not so steep. There were hand rails too along the climb. You know you've reached the Check Point A 1,000 stairs mark once you saw the red signage on your right. Just look for this huge jungle tree.
1,000 stairs mark on my LEFT, while 2,000 stairs mark on my RIGHT side... Had to wear the buff since some nasty jungle fly kept on buzzing on my ears hahaaa!
You can see some of the steps marker along the way up. Count as you wish...
After that, I kept on climbing & counting the stairs too. It was be daunting at some time but you just had to enjoy the fascinating view of the jungle along the way. Right before I know it, I reached the Check Point B 2000 stairs mark. Yayyy! Another 2,287 stairs to go!
Here got some railings.... Easier for you to climb the dreadful mental stairs hahaa!
We still got time to take a breather & took photo together. Pic courtesy of Ariff Syafik
 Along the way up, I was lucky enough to hear the flapping sound of the giant hornbill. It was loud! Heard some noise from the dusky leak monkeys or long tail macaque too hooting from the tree top hehee.
Feeling2 Diva of the Jungle/Stairs on top of the lying trunk.... Hohoho! Thanks to Misz Ella for the awesome shots!
Could not resist to pose on this big tree trunk lying in the middle of the stairs. Hehee... I was totally drenched in sweats! Could already hear my heartbeats pounding so fast hahaa... It was a great cardio workout nonetheless! I would like to suggest you to bring at least 500ml of drinking water/isotonic drinks with you. A hydration vest or bag would be a great option so that your hands are free to use the railings at some stretch.
Self timer pose ala2 dramatik padahal tengah semput ciked time nih hahaaa!
I could not find the 3,000 stairs marks anywhere but I saw the number of stairs on every 10 stairs. That "distance" marker kept me going to finish this climb asap. Quite a motivation I must say.
Wajah pasrah tak berapa nak insaf time nih... Selfie bersama anak tangga ke 3920 dulu hehee!
 When you thought that you have to climb all the way up, you were wrong. There was a nice temporary descent of stairs before you had to climb up again. Ideal spots for me to take a breather & soldier on. From there onwards, it was getting a lot steeper and some uneven steps.
Doing down for a while, felt so relieved a bit.... hihii
Honestly the last 20 steps were the steepest but I could not wait to end my misery as quickly as possible. Hahaa! That's where the photographer was stationed to capture our suffering look. LOL!
Almost there, ho yeahhh! No suffer face please hahahaa!
Finally I reached the top in 2h10min, inclusive of taking pic stops, hydration breaks & selfie pace..  I read the estimated time to reach the top was 2h15min from the information board. Yayyy! Still within the estimated time then. By right we could be able to see Tempur Island from the top but it was not visible due to misty gloomy weather. I drank cold mineral water provided by the organizer & off I go to run downhill.
I`m at the top of the world! So many clouds in the background too...
Unfortunately I could not see the Pulau Tempor from here.... Too misty at that time.... Wajib repeat!
It was already around 10.30 am when I started running downhill. The weather was just perfect for a run. Totally overcast with some fog coming up the mountain. Thus the route was not that steep to run too.
Running downhill was so much fun! Sejuk dan nyaman weh udara di sinih....
 Met some smiling "mountain" cows along the way down. Saw some monkeys too. Me & Abg Zaini walked - ran - walked together while having some chats. The downhill route reminded me of Route 68 challenge. It's totally runnable even for a newbie.
Even the cows were very friendly & grazing happily up here....
Unfortunately my downhill run was cut short due to time constraint. Boohoo... :( We need to be ready to checkout by 1pm.  Plus I started to have a hunger pang after the extreme climbing workout... With my super wet socks, I hopped on the organizer's sweeping van. I wished to climb & run here again soon for the unfinished business hehee... I always love to finish what I've started before.
The elevation profile... Courtesy of Mr Razif yahya....
Thank you so much Marathonbaker Runbananaz & Syco Bar Energy Bars for fuelling me up along the challenging climb...
In total, I've covered 10.5km++ distance starting from the entrance of Lubuk Semilang Reserve Forest and went all the way up & ran downhill. The actual distance for BDB CLIMB & RUN LANGKAWI 2016 were 3.1km stairs & 15.5km downhill run. So I owed this route 8km++ then hehee...

All in all, I had so much fun time traversing the trails of Hutan Simpan Lubuk Semilang via 4,287 stairs Tangga Helang Seribu Kenangan. It felt like climbing the iconic KL Towerthon twice! Hahaa... Minus the stuffiness claustrophobic suffocating climb. Hehee... I love the beauty of Mother Nature here...Even pictures won't do justice... You have to come here to experience it yourself.

For those who wants to push your limit & yearning for some challenges in the nature, feel free to sign up by clicking the link below

Here's some extra info about BDB TRIPLE CHALLENGE 2016. Check it out folks!

Now they are offering a promotional rate for those who signed up for all three challenges for only RM200. That's right, Climb & Run Langkawi (Any Waves) + Extreme Jitra (Any Waves) + Jitra Marathon (FM = 42.195KM Category Only) That's quite a bargain & good news I must say....

Just follow their Facebook or Instagram @ BDB Triple Challenge 2016 for more updates and announcement.

 Thank you so much to the PR team, BDB as the Organizer for your great warm hospitality, Ariff Syafik the RD & Brooks Running Malaysia for the awesome running tee & Pure Grit 4 trail shoes giveaway prizes, the sponsors and all the sporting running/bloggers group for making this short getaway a memorable one indeed.
 Till then, toodles! Langkawi I'll Be Back in 4th June! :P

P/S: Thank you for reading my humble blog entry. For more updates, do refer and please follow these links to several channels of my social media. =D #bdbtriplechallenge2016 #bdbclimbnrun2016 #discoverkedah2016 #brooksrunningmy

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Friday, April 22, 2016


Ever since I Did Not Finish (DNF) at KM48 68km category for R68 2015, I was so determined to finish my unfinished business. To slay this mental mind blowing killer route this year, no matter what. Honestly I was so traumatized with the bloody blistering heat last year that I've decided to downgrade to 50km this year. Seriously, I just want to get it done and dusted only. Hahahaa! Thank goodness I've made the right decision hehee...

Furthermore I've already had two DNFs for this year (Pink Ultra 2016 - 100km Duo & Kyoto Marathon 2016). So I could not afford to have another DNF. Berkecai mentalku nanti hehee...

I've asked my dearest training buddy Hazman to collect my racekit since I was away in Penang running 12km MHWHNightRun & JJCM Penang during the REPC hoho... Thanks bro!

Before the race day, I managed to squeeze in two 34-35km simulation route training. Wanted to get the feel while enjoying the elevation and lovely microwave heat. That really helps a lot! I felt safer running in a group too compared to running duo. Hehee... Thank you folks for joining my Upacara Lenggang Perut 34KM training before! =D

Two days before the run, I drank a lot of mineral water. Fearing the super hot and sunny Sunday due to El Nino phenomenon I was expecting dehydration & cramps would be some of the major issues during the hot and humid race.

The day before the race, I have been invited to attend the Exclusive Preview Day for Dragon Run in The Ranch, Genting Highlands. I took it as my warming up run along the 5 obstacles samples. Just want to loosen up the muscles and get physical. I'll blog about it in my next entry. Thank You CitrineOne for such a lovely invitation. I had so much fun too.... =D After having a scrumptious dinner and chit chat with Ben, Joll & Judin, I headed back to my crib and called it a day.
Managed to snooze a quality sleep that night although I was still feeling a bit sleepy upon reaching the race village circa 5.30am++. I had to rush to the venue because I need to hand over Marathonbaker Mocha energy bars to my fellow running friend, Ijan. He took part in 70km category. That's insane! After the flagoff I immediately went to the Dewan Orang Ramai and performed  Fajr prayer. Now it's time for me to prep up physically & mentally for the run.
 With Abam Jawa @ Nosly n the house y'all..ould not find his wifey, Eena Amir though...
Make sure all the mandatory items were there then I`m good to go!
After the quick inspection on all the mandatory items, I went into the starting gantries. We were being flagged off at 7am sharp. Off I go. Running at an easy pace at the first 3KM. Tried to run even at the first incline or whenever I saw the almost flat stretch. After 5km or so I tried to speed walk because I already felt my left calf tend to tighten up and cramp. After the first WS (KM5.5) I continued to run walk run along the incline. I smelled a stench at one of the corner but at first I thought it was a dog or monkey's carcass. Little did I know that I smelled a 3 Days rotten corpse once I ran back at the same spot. Yikes! Creepy much... ~~

 Stopped at the nearest bush for my no.1 business before reaching the 2nd WS (KM10) Refilled my bottle and off I go. No time to waste. I need to reach the next WS/Check point before 10am (3 hours). Jeff Ooi already told me earlier that they were very strict about the cutoff time implementation this time around. No more mercy. So I kept on run - speed walk - run until I reached the A3 Genting Sempah CP (KM16.5) by 2:45:23 ! Woot2! First mission accomplished..

I ate some biscuits, watermelon and bananas while refilling icy drinking water + 100Plus + ORS. I started to feel cramps had already building up on both of my hamstrings. No time to waste here as I had to make it to the u-turn point KM25 by 1 hour++ 

 From there onwards, it was a 8.5km++ downhill run all the way. I started singing/chanting Crush song by Yuna featuring Usher during my downhill run. I kept on repeating the down, down, down, down lyrics hoho! I continued running/jogging down the hills as I need to compensate the time I've spent during the uphill battle. I really really require enough buffer time for me to get back to A3 CP before 1pm.
The downhill run felt like forever to reach the u-turn point at A5 CP. It was already getting brighter and hotter. Met so many dedicated photographers along the way. That really brighten up my mood & day. Thanks folks! Finally I reached the u-turn just in time for a quick break, refilled my bottle, put more ORS. No time to feast on the delicious looking spicy Nasi Lemak at that Checkpoint. Plus I don't want to run on an upset tummy later on.
Amik lap ciked tang corner nih hohoho! =P
Running with Nasa & Yahya (not in the picture) on this uphill section...
Almost There... I could see the Genting Sempah huge signboard already... Super Happy!
Managed to cling on to Mr Yahya & Ms. Nasa, the ultra power couple on my way back to CP A3. We were speed walking all the way along the gradual incline. It was getting hotter and stuffier. So i put on my shades, buff and cap. That helped a bit hehee. Thank goodness Sis Suzie passed by and offered us cold Cincau (Black Jelly) drinks. Really need that icy cold sugary stuffs at that time because there were no longer ice cubes at the next WS. Thank you so much Sis!

Fearing that we might not be able to reach the CP before 1pm, they kept on reassuring me that we can make it in time. The incline was getting steeper at some point, meaning that we were getting closer to A3 CP. I really had to stop at the spring water at the roadside just to drench my face, head & buff with the cold water. Felt so refreshed & alive to survive the hot sun.

Finally we reached CP A3 back by 12.45pm (5:46:44). Yayyy! I took a longer break here just to get rid of the pebbles and put some ice cubes in my cap to cool down my head. Had some bananas, watermelons, biscuits coz I felt so hungry! It's already lunch hour hoho... After refuelled with Marathonbaker Runbananaz & refilled everything I made my way back when it was still cloudy and not so bright hehee... Thank goodness I really need to get moving by that time coz 3 hours solid was not enough for me! 😝🙈
Fun Fun Fast Walk All The Way Down....
 After going uphill at the steep incline in Genting Sempah, I tried to run all the down. It was not that easy. With cramps started to threaten my both hamstrings. I decided to go easy but kept on moving. Again upon reaching at the crime scene, I thought I've arrived at the WS. Apparently there were many homicide police vehicles at the corner and I could see the family members of the victim at one side, mourning. Poor them. Felt awkward running through the crime scene, just like in CSI series.

After that I stopped at the next indie Solat Station to cool off my head and face. The icy cold syrup drink was definitely a heaven sent.. Not too sweet, just nice! Thank you so much akak baik hati tuh... 😍 👍 
Solat Station & Iced Cold Syrup Drink to quench my thirst... Thanks for your support ladies! =)
 Not long after that I stopped at WS A2 to put more ice cubes in my drinking bottle. Although it was no longer hot and bright but the humidity was insanely a killer! It's impossible to run downhill in this weather. Felt so hazy too.

As I reached A1 CP, I knew I was running out of time to finish within the cutoff time. I could afford to DNF after running the whole route. Afer munching some bananas, I tried to run speed walk run. The final 5KM felt like forever. Apparently it was 2KM extra according to my Garmin. I really forced myself to run my heart out during the final 3KM. I gave my all. Finally I made my dash when I saw the FL Gantry was within my sight. Crossed 52km++ at the finishing line in 8:53:26 (Average pace 10.40 min/km) . Yayyyy!
Almost there almost home.... Credits to Ms. Azyan
Ready or not, here comes Big Diva LOL!
Yeahhhh.... Officially a proud finisher at last after two attempts!
At last I managed to redeem myself from the DNF last year. The awesome finisher medal and finisher tshirt were my ultimate motivation to finish strong!
Me & The Running Kaki People... Congrats to all of us!
Me, Azim & Addy Mohamad Hatta - Congrats folks!

Congrats Yimster for your 5th placing spot in 70KM Men's Category & Ijan for finishing strong 70KM too... Woot2!
Say My Name Say My Name....

Thank You so Much MARATHONBAKER for the Runnylicious RunBananaz Energy Balls & Syco Bar! I just had them during and after my run.... All natural full of goodness!
After the run, it's time to take some pictures with all my friends. Congrats to all the proud finishers regardless of 50km and 70km categories. For those who DNF this edition, fret not. It's not the end of the world. Come back stronger, train hard and smart to finish your unfinished business next year then. It was definitely a tough route for most of us.

Congrats to Mr Jeff Ooi and fellow organizers for the strict cutoff system and smooth running event, all the selfless dedicated volunteers at every WS, to all my friends who came to support all the runners under the blazing sun, Abg Nosly, Razinah, Atiqah, Amalina & Sis Suzie. Special thanks to al the dedicated photographers, ET Tey, Rany Tan, Sumer Heh, Maui, Ray, Soon Endurah, Chen Hong Bing etc. You guys were fantastic and amazing!

I really had a good time. No blisters, just minor chafings at the thunderous thighs. My knees were behaving well too. Thank goodness, syukur! Except for the sore hamstring hehee...

Official Results were out already....
Did a Recovery Run With My Finisher Tee... Hohoho!
Till then, toodles chuols! =D