I read this as well. But the first come first serve thing, is that true? Then have to kamikaze finish the race fast... Initially somemore thought of running while sight seeing (buildings and chicks  )...

I have a feeling my shoes not right. I bought it like 3 years ago. Don't know what Nike <RM200 (iirc).

I'll probably try change socks first. Got any specific socks for running?

tesco one not tahan lasak one... (or maybe i sweat acid ) i used it and washed a few times and then then elasticity no more.. in the end i invested in a RM10 nike or adidas socks..

@90Boyz

Where is that?

In this race there is a runner without proper training manage to complete the run @ 9hrs .. Kudos

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Added on October 9, 2012, 11:07 pm
30km water station was a epic moment when i reached there i saw a drinks that never ever appear in other race ..

prefer this ..

Thanks for the water advises.

Gosh... My running bug terrible I auto wake up these few days at 5 to 6am+ Cannot sleep. Logical mind says sleep / need rest, but running spirit doesn't allow 

Even can see the bird bird protruded out.   ...saw a few guys wearing.

Wow...Salute...

I don't even dare to train these two days prior to the run.... 

How do you pace yourself in routes that you have never run before? I worry that if start too fast, then will poncet fast. But if go too slow, later hard to catch up if the road get tougher later.

Any advises for newbies? I hope I can finish in under 60minutes for the nike 10k. No confident but will give my best...

My 1st 10km, I got 1:19 for net time. Not bad for female <25 years old?

so who has the worst baggage collection experience here?

47.44 , awesome !! Doing great . Congrats. Ur rank ?Thanks for helping to pass bag. Athelete with good heart. Salute ! We should learn from u.

Oh ya, he d mentioned. I wonder Wat time can get the medal.

You guys are so fantastic!
Run 10km and still can go for PNM and PBIM again....

I hope I can like you guys next year! 

I found out that I can't actually run uphill and downhill, maybe due to body weight. (I always think that I'm gonna tire myself if I rush run like that)

So I only start sprinting on flat road. Is it normal? I always see people rush like a bull when going downhill, as if they don't care their legs anymore, or maybe they're young, I'm old already. LOL

You may want to try also to pull your elbow higher moving uphill to help in gaining uphill momentum a bit. Got this tip from somewhere from the net by a pro-triathlete. Do let us know whether it works for you =).

And hi everyone, 2nd year runner here specializing in 21K distance training around Wangsa Maju area.

No need to train after Nike 10k and before PNM?
I did some 10k 4 days before my Nike 10k and yet, my hamstring still a bit tight now.

Means I train according to 21K plans, i.e. 25K-30K LSD, less speedwork, more intervals etc. And picking half marathons to enter instead of 10Ks or Full marathons =)

not as pro as yewkhuay =D. And everyone ran slow once and shorter distance once ago, so you'll eventually be where you want to be. =)

For stamina, running cannot be taken off the equation, especially LSD. Other than that, strength training plays a vital role too, lunges with weights, squats with weigths, etc. If you play badminton, you can use that as a gauge of how is your stamina improving, by how fast you wear off due to breathlessness playing singles
Firstly, prepare your mindset, whether you're running a race for competitive purpose (then who are you competing against? yourself or others), or fun, or as training - LSD? Different purpose will have different mindset for you to be more prepared for the run in terms of physiology, as quoted by "SheeKenSays" on previous page, "MIND OVER BODY!! THE BODY MUST OBEY THE MIND!!" Which in turn will also determine what kind of speed you'll be expecting to run. Then only you worry about the physiology part.

You can also try this: From the Complete Guide to Running 2010 (RunnersWorld): 1mile run interval (tempo speed) with 1min walk, and the book claim that a runner can run a 4:30 to 3:30 marathon just following this method (Galloway Marathon Method).

for runners who want to compare themself with the army fitness standard : http://en.wikipedia.org/wiki/IPPT_Award_Badge

FOR CAT X (Below 25 yrs)
Grade Points Sit-up (reps) Standing Broad Jump (cm) Chin-up (reps) Shuttle Run (sec) 2.4 km Run (min:sec)
A 5 >39 >242 >11 <10.2 <9.45
B 4 37 - 39 234 - 242 10-11 10.2 - 10.3 10:40 - 11:01
C 3 34 - 36 225 - 233 8 - 9 10.4 - 10.5 11:01 - 11:40
D 2 31 - 33 216 - 224 6 - 7 10.6 - 10.7 11:41 - 12:20
E 1 28 - 30 207 - 215 4 - 5 10.8 - 10.9 12:21 - 13:00

hey,i am newbie,and planning to buy a timing watch without gps..i am thinking of solues...pls give me some suggestion..tq

u think i shoul get a hrm watch or juz normal timing watch???

thanks

And you are...Ann Ric?