hi ferrari, me...and few other, dunt run so fast la we all having hard time to catch u

guys, this year seremban route shorter then last year, just 11.51miles or 18.416km, that i draft the map according their imformation...
If real dunt get surprise if u can get PB!!
http://www.mapmyrun.com/routes/view/111595971

haha .. raining all the way till the last 8km and sun came out ..

cos if i cant get to 40min, i cant get prizes, hahahah

prizes is to motivate me n my friends

Hey, just wondering...I maybe buying a bib from my colleague (female) 

As she's just in for the jersey    ...so I thought of maybe buying the Bib from her...

Nothing serious right if I run with female bib? no indicator that it's Female Bib right?

And don't worry, I'm not going to win anything nor am going to finish 10k in 40mins...
though aiming for 45-50mins~~ 

Hi ALL,

I ran Ipoh HM@1:46, MPSP HM@1:53 & SP HM@1:55 and quite not happy with my results that never improved.I able to  run with top top runners only can tahan for first 10km however after that i started slowing down . I think i should change my training plan.Any advice?

are you Stanley?
think you're the second fastest LYN runner after Karsten
i got a Lunarglide 3 from the Nike warehouse sale, it was cheap, and so far so good in using it.
then again i'm not pro enough to even differentiate the difference between various shoes lol.
i run at kiara park quite often, jom let's run there this saturday.
you can always measure the distance using Google Maps, just turn on the labs function of measuring tool.
i ran KOTR 16.8km and i didn't stop at all for any water, it's my first time running so far in a race heh, guess i just find it too hard to drink or even sip while running, and too kiasu to stop lol.

Talking about sprinting a slope, I bet regulars here will agree about the super killerz slope outside of the TTDI park!

I can barely run, just keeping the pace, 1,2,1,2, and slowly move my ass up the slope. I salute those cyclist

another fast tips from u...will try will try..

Did my 8km run today

Slight improvements, manage to do 6:37 min per km.

Dear Gurus, how to overcome abdomen/muscle pain during the run? Especially after you do a sprint.

And how to prevent it?

High Five*

I did it with 10KM @ sub50mins .. after two weeks didn't run .. 

I am not Bro
Good tips! 
So you are YK?
Your time is superb! Getting closer to Nigerian runners standard liao

what time do we hv to be there ?

Btw, during practice do I aim for more distance to build up stamina.... or shorter distance but faster speed?

indian lady was sheela, her time was 1hr27mins, always see her getting first in all the races lol.
i complained on their fb page about most of the points you raised.
but can't really expect much cheering crowd la
isn't the running t-shirt the same as other dri-fit shirts, felt the same to me

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