What are proper running techniques?

Beginner tips
Sure, you could go out and just run, and there's no evidence to suggest that that won't work just fine. But if you're struggling with running, or something just doesn't feel right, then it might be worth paying attention to your form. The following tips for correct running form are adapted from Runner's World Magazine and Jeff Galloway. I'll start at the top and work down.

Head: You should look forward toward the horizon when you run. To do that, keep your head on top of your spine and do not bend forward or look down at your feet. Your head weighs at least 13 pounds, and you don't want it dragging you down with forward-head posture! The emphasis is on keeping your body erect, because you're fighting gravity when you lean forward (it's okay if you look down at the ground at least 20 feet ahead of you since you won't lean forward to do that). Keep your face and jaw relaxed, too; it's okay if they shake and bounce as you run.

Shoulders: Keep them relaxed and loose. Shrugging, tightening, and creating tension in your shoulders and neck will waste energy and deplete you quickly. Stay loose as a goose!

Torso: As Jeff Galloway says, "Your torso's only along for the ride." Track coaches describe the ideal posture as running tall, which means that you stretch yourself up to full height with no strain from the torso. This will allow you to breathe maximally and put your body in the optimal biomechanical position for moving forward.

Hips: Your hips are close to your center of gravity and will be in proper alignment if your torso and head are aligned. If you lean forward, your hips will tilt forward too and that will strain your lower back.

Legs: Sprinters lift their knees very high when they run, but for distance running, and even shorter distances, keep your knees low. It takes a lot of energy to lift your knees, and even running a mile will be tough if you do so. Instead, quicker ankle action will help you increase your speed.

Ankles: Your ankles are efficient levers that have the potential for great power when you run. Feel your calf muscles and ankles work as you push off on each step.

Arms: Arms should remain close to the body and swing forward and back and not across your body to minimize torso rotation (the exception is Bill Rodgers who had memorably wide elbows when he ran). Your hands should not cross the midline of your body (imagine a line drawn right down the center of your chest). The swing should be held low, elbows bent at a 90-degree angle and relaxed. You should do most of the work with your lower arms; the upper arms should not move very much.

Hands: Cup your hands by gently touching your thumb to the top half of your index fingers. It's as if you are holding a small bird that you don't want to fly away but you don't want to squeeze too tight either.

Some additional tips
Breathing tips: Lift your chest up and out while running to breathe deeply. Also exhale fully; this will increase your inhalation. Keep some focus on your torso, neck, and shoulders, too. Tight muscles will constrict breathing, so work on maintaining a relaxed posture when you run.

Running uphill: Maintain your rhythm and the same level of effort but shorten your stride and slow down as you climb.

Running downhill: Let gravity work so the hill pulls you down, but stay in control. Your stride will lengthen, but don't let it lengthen too much because the pounding will fatigue your legs.

Health Benefits of Running

The health benefits of running include weight loss, anti-aging, prevention of muscle and bone loss, growth hormones enhancement, prevention of stroke, diabetes, hypertension, high cholesterol level, improved blood clotting, immune system, stress bursting and mood enhancement. Health benefits of running have always impressed people living in different corners of the world. Running is considered as one of the most effective exercises and there are different reasons to support this fact. It is easy to perform, doesn’t require any practice or equipment and can be performed by people from different age groups. Running is dedicated to provide good physical as well as mental health and thus, preferred by fitness freaks. American Institute of Cancer Research has proved that running can provide an effective way of treatment for breast cancer.
There are different variations of running in the form of walking and jogging and all these forms are beneficial in their own meanings. The National Runners' Health Study has proved that running can work in direction of assuring good health, especially for women. 
Benefits: As a rough sketch of different benefits offered by running has been drawn in the introduction, it is time to elaborate them, so that an individual can learn the most enchanting aspects of adopting it in routine:

• Weight Loss: The people suffering from accumulation of surplus fat on their body are amongst most prominent followers of running. The exercise helps in shedding away the extra weight by burning fat and calories. Thus, a slim trim personality is easily gained with the help of running.
• Aging: Running is helpful is postponing the effects of aging on human body. Running is proficient in reducing the pace of aging, which keeps a person young physically and then, mentally. It is also applicable in nourishing the skin and pampering its glow.
• Muscle and Bone Loss: Running aids in restricting the loss of muscles and bones, a common problem happening due to a number of reasons. But irrespective of these reasons, running is considered as one of the most significant exercises to maintain the uniformity of these body parts and is helpful in keeping the body in good shape.
• Growth Hormones: The children and teens are advised by doctors to follow an extensive routine of exercises like running. This is because running plays important role in enhancing the level of growth hormones and thus, helping in the growth of an individual. Thus, running is a dedicated exercise to gain height, weight as well as energy.
• Stroke: As running is a useful practice in keeping muscular system and mental level at high profile, it is considered as a great tool against diseases like stroke, which may damage the brain present in human body. Running maintains the good profile of blood vessels, carrying blood from and to the brain and thus, fights against stroke.
• Diabetes: Running is capable of maintaining a balanced amount of carbohydrates and sugar in blood and thus, keeps away ugly diseases like diabetes from human body. It burns the surplus amount of sugar present in blood, keeping the blood clean to lead a healthy life.
• Hypertension: Hypertension or what is popularly known as state of high blood pressure is reduced to a lower level by following a routine of running. Running helps in maintaining the level of factors, which are responsible for high blood pressure. It maintains the blood pressure and thus, keeps away the risk of heart diseases.
• Cholesterol Level: Running is a good exercise in controlling the level of cholesterol in human body. Thus, it is known to control a number of cardiac disorders and keep up the normal functioning of human heart.
• Blood Clotting: Running helps in improving the process of blood clotting and thus, provides protection against a number of injuries. The process of healing of wounds is fueled by running in an effective way.
• Immune System: Running is dedicated to strengthen the immune system of human body and thus, makes the body capable enough to fight against a number of serious diseases and infections. A regular runner is known to possess strong immune system as compared to other people.
• Stress and Mood Improvement: Running is not only a physical exercise, but it also plays an important role in building good mental conditions. Thus, a person suffering from states like stress, depression and mood disorders are often advised to follow a regular running routine to enjoy beneficial health benefits of running.

Walkabrella 2009

A Project by the Mass Communication Students of KDU for their Public Relations class. The purpose of this event is to raise awareness for a medical condition called CEREBRAL PALSY. Its a condition that can affect any child between birth and 3 years old when the brain is still developing. This event will be an attempt to break the Malaysian Book of Records.


Event: 6 km walk for a cause.
Venue: Central Park Avenue, BU (The park opposite 1Utama)
Date: 6th Dec 2009
Time: 8am - 2.30
Ticket: RM 10 per person (Inclusive of an umbrella and a goodie bag)
Beneficiary: Pusat Penjagaan Kanak-Kanak Cacat Taman Megah.
For more information, contact Matthew Ong @ forevalasting@gmail.com


The modes of payment will be by

You need to register by sending an email to walkabrellatickets@gmail.com

Please include your
Name (as in IC)
Age
IC number
Contact Number
Email

1. Bank-in (this will require a lil more work because you will need to bank in and fax us the bank slip.)
2. Call us and we'll send it to you in person (If its in the PJ area, you'll pay to our crew RM10. NO EXTRA CHARGE! :) ).
3. Call us and we'll post it to you (this will require you to bank in the fees)

Hotlines:
Jasmine Lee (016-9748-991)
Brandon Liu (017-2973-801)
Matthew Ong (012-345-9932)

The bank number/fax number/ account information will be revealed when the information is sent to us to walkabrellatickets@gmail.com

Buy in a group if it is possible. This will make it easier for you and the crew. =) But do not hesitate to call even if you need only 1 ticket. We will send it to you with no extra charge! =)


from http://juewong.blogspot.com/

From:
keenrunner

Training At TTDI

Dear members,

Apology for not able to join u guys tonite, coz got to accompany my princess to buy some daily stuffs la...

kr7

Lumba Basikal CYFORA MDHS 2009

Program ini akan diadakan pada 1 November 2009 (Ahad) bertempat di Dewan Merdeka, Kuala Kubu Bharu bermula dari jam 8.00 pagi hingga 12.00 tengah hari.Sila klik di sini untuk maklumat selanjutnya. Sebarang pertanyaan email kepada kewangan@mdhs.gov.my atau beliasukan@mdhs.gov.my atau boleh telefon Pn. Nurulhuda Ahmad (Pen. Peg. Belia dan Sukan) di talian 03-60641331 ext. 120 atau En. Shaiful Rizza di talian 03-60641331 ext. 134. Klik di sini untuk muat turun borang penyertaan.Anda juga boleh layari  http://cyfora.blogspot.com/

Entry Form

Route Map

From:

keenrunner#1

Hong Kong UNICEF Charity Run 2009

UNICEF Charity Run is going to be held again this year at the Hong Kong Disneyland Resort and Sunny Bay and is now open for enrollment. This event raised over HK$13 million since 2006 in supporting UNICEF’s projects against HIV/AIDS and in Sichuan earthquake rebuild. This year, all funds raised will continue contributing to our long-term recovery work of Sichuan earthquake.

In 2009, on top of the Half Marathon and 10km Run, we are going to have a new 3km Fun Run, which aims to encourage children and families’ participation in this charity run as well. We sincerely invite you to take part this year, and encourage your fellows joining us. Let’s Run for Children!

Official Website & Details, click here

From:
keenrunner1

`Toaray Cup' Shanghai International Marathon 2009

A highlight of Shanghai Sports Festival, Shanghai International Marathon gets off the mark on the last Sunday of every November. Organized by the Chinese Athletic Association and Shanghai Sports Association, the marathon comprises 6 races, namely men’s and women’s marathon, men’s and women’s half marathon and men’s and women’s health race, with the record of men’s marathon being 2:09:28 and the record of women’s marathon being 2:26:19. The marathon has been successfully held 13 times since 1996, its route passing quite a number of representative sights and landmarks of Shanghai. In 2008, the number of participants exceeded 21,000, including over 3,000 participants of marathon, over 6,000 participants of half marathon and over 10,000 participants of health race. Foreign participants accounted for 16%, and all the figures hit a record high. The marathon presentation, the party of athletes, the road race lecture and the reception before the marathon as well as other supporting activities add to the rich local flavor and heartfelt hospitality fused with Shanghai marathon, which has become a marvelous event of the city.

Date: 29th November 2009, Sunday

Venue: Shanghai, China

Distance : 42km. 21km, 4.5km

Finisher Medal, Certificate & Souvenir : 42km & 21km

Official Website, click here

Running Event Details, click here

From:

keenrunner1

Mizuno Wave Run 2009 - Result

Four(4) days after I 'sold' my blood for a pack of nasi lemak, some cookies, a bread, a banana, & with a cup of 'kurang manis' Milo, was really struggling with holding my breath after just 2km+ in the run follow by a sudden dizziness. There was a split second black-out after i went up from tightening my loose shoelace & I thought I would have pengsan on the spot but luckily was alrite though!! Would have step into the ambulance & ask for an oxygen mask if there is one nearby but there wasn't, so save my pride..& was still alive hahahahh..!!Thinking of walking back to the stadium but at the end decided to walked all the way to the finished line..spirit of sportsmanship!! Wei..you guys should have given me a big clap & salute me instead of laughing at me..KNN!!
BTW, looking back at the last 2 kok hill really cialat ho...!! Must train more uphill run.

None the less..lesson learned!! So is the medal..gone!!!! #$%^&* Still sakit hati missed out the nice medal!!

He's on fire at the beginning but i guess he's running out of fuel..ehhh..i thought you can switch to NGV anytime like your car do?? Olahraga ehh?? Kisah lama lah..now i can easily outrun you man!! hahahahhhh

Is that guy at the back running kaki ayam??

cinya happy liao...even no medal, at least got certificate and goodies bag...

nice medal, this photo is tribute to kr#4

Rear side - medal

Results:

kr1 - 58'24" (189th)
kr3 - 59'24" (193th)

kr6 - 1:03' 34" (no medal)

kr5 - 1:08' 10"

kr7 - 1:13'19"no medal, not fair, i finished within the qualified time, grrrrrr)

Hou - 1:28' 35"

kr8 - 1:30' 40"

kr4 - ??????

From

kr#1 & kr#4

16th Annual Spastic Charity Walk/Jog/Wheel - a - thon with the disable

ENTRY FORM

Title: Charity Run

Date: 8th NOVEMBER 2009

Venue: Dataran Merdeka, Kuala Lumpur

Distance: 4km

Prize : Top 5 finisher

Finisher Certificates : Yes

Registration Fees : Rm20

From:

keenrunner#1

KLAVA - 2nd Back To Nature Relay 2009

This is second KLAVA event for yeay 2009. Due to good response, we decided to organize this relay to promote teamwork, team spirit. The venue remains the same as the runners not only enjoyed the run but with minimum traffic. The route surrounds a huge scenic lake. Here you will find fishing enthusiastic, equip with rods and bait fishing. For the nature lovers, they can explore the area for wildlife such as birds, jungle flows, monitor lizards....

Date: 29 November 2009
Venue: Next to Metropolitan Batu, Taman Mastiara, Off Jalan Ipoh, Kuala Lumpur.
Distance; Approximately 11.7km (or 3.39km per runner)
No. of Participants Per Team : 3 (three) runners per team

Official Website please click here
From:
keenrunner#1

The Great Wall Marathon 2010 - China

OPEN FOR REGISTRATION...

The Great Wall Marathon is definitely extraordinary experience. The 5,164 steps of the Great Wall will put your physique to the test, and the breathtaking surroundings of Tianjin Province will compete with your tired muscles for attention. The Great Wall Marathon® is the ideal way to combine an unusual running event with exploring one of the world’s most astonishing sights.

Date: 15 May 2010

Distance: 42km, 21km, 10km & 5km

Registration click here

Official Website / Details click here
 
From:
keenrunner#1

Lombok International Trialthon 2009

Date: 8 Nov 2009
Time: 7am
• Triathlon
- Swim: 1.5km
- Bike: 40km
- Run: 10km

Official Website / Details click here

From:
keenrunner#1

Tanjung 10km Run 2009, Penang

Date: 15th Nov 2009

Time: 7.30am
Venue: Jalan Sepoy Lines, Penang
Categories: MO, MV, MSV, WO, WV, JB & JG
Fees: Adule - RM10, Junior - RM7
Medal: Finisher medal & Certificate
Closing date: 2 Nov 2009
Contact: Govind (016-4628260) or Mr. Petha (012-4504587

From; keenrunner#1

Brighton Beach International Triathlon 2009

OPEN FOR REGISTRATION

Date : 28 - 29 Nov 2009
Venue : Brighton Beach, Miri, Sarawak

Disciplines :
(1) Sprint Triathlon
- Date : 28 November 2009, Saturday
- Time : 3.00pm
- Distance : 750m swim, 20km bike, 5km run
- Entry Fee : RM60.00

(2) Olympic Distance Triathlon
- Date : 29 November 2009, Sunday
- Time : 7.45am
- Distance : 1.5km swim, 40km bike, 10km run
- Entry Fee : RM95.00 - Individual, RM150.00 - Relay Team

> All entry fee is payable by cash upon arrival at the race registration day on 28 November 2009, 8.30am - 5.00pm, at Park City Everly Hotel.

> Entry fee is inclusive of an event t-shirt, race kit, goodie bag and prize presentation lunch.

> Airport transfer (airport - hotel - airport) is also provided free for outstation and overseas participants.

Closing date : 16 Nov 2009

Details click here
 
From:
keenrunner1

Singha Cha Am Bikini beach Run 2009

LOCATION :

Cha Am Beach, Phetchaburi at Long Beach Cha Am Hotel

DISTANCE :
MINI MARATHON 10 Km. Run  (on the Road 5 km.+ on the Beach 5 km.)
Starting 06.00 a.m. Entry Fee 300 Baht

CATEGORIES STANDARD RUN
Male :15&Under/16-39/40-49/50-59/60&Over
Female :15&Under/16-39/40-49/50&Over

CATEGORIES BIKINI RUN
Male Over & Female Over

FUN RUN 4 Km. Run  (on the Road 2 km.+ on the Beach 2 km.)
Starting 06.00 a.m. Entry Fee 300 Baht

CATEGORIES OPEN (Non Compettitive)

PLACE TO ENTER
Pay entry fee to K Bank office Onnuj 39 A/C No. 746-2-04401-6 Name book Uraiwan Kampiwong
*Please send your entry form and Payment by
Fax. 02-741-0494 or E-mail : info@jogandjoy.com
JOG&JOY Tel.02-741-1900,081-498-9865,

AWARDS / MEDAL / T-SHIRT
Finishers 1-5 of Mini Marathon 10 km.Run will be awarded with trophies.
Finishers 1-5 of Bikini Beach Run 10 km. male & female will be cash prize 3,000/2,000/1,000/1,000/1,000 Baht.
The medal for everybody who complete the course.
All runners will be received the Singha Running T-Shirt.
The Photo Certificate for Bikini Beach Run 10 km is finishers.

Download:
Brochure/Infomation/Entry form (pdf) , please click here

From:
derkeenrunner#1

Woah Hijau Cycling 2009

WHOA HIJAU it's a GO GREEN campaign where we wanted people to save our environment. Before we get the idea of cycling, we also thought about others, which can make people aware about go green campaign. Finally the idea has been agreed by all the society members which are cycling from lake garden to Sungei Wang Plaza.

Date: 24 Oct 2009

Venue: Taman Tasik Perdana to Sungei Wang Plaza

Distance: 5.5km

Time: 10am till 1pm

Entry fee: RM30 per participant

1) RM10 from this amount will be channeled to Malaysia Nature Society

2) RM20 is for T-Shirt that must be worn during the event and refreshment

Contact: kina_luv@yahoo.com - 0193562627 - Sakinah Ismail
 
Official Website / Details, please click here
 
From:
keenrunner#1

Celebration Of Brandon Birthday 22/10/2009

2nd Putrajaya International 12 Hour Walk 2009

For more details, please click here
Download entry form, please click here

From:
keenrunner#1

4th Chiangmai Marathon 2009

 Another famous marathon event in this Changmai province. This is 4th years for this event. Any information, please click link as below.....

Officia Website / Details, please click here
Form, please click here

From:
keenrunner#1

Shoes..shoes..& shoes..

To all who have yet to buy a proper running shoes to avoid any injuries to urself please do so quickly as kr1 credit's limitation for NB discount is almost depleted soon. Esp. to 'nandieyohhhhhh' & diehard '3 lines' supporter kr3. Only two of you are yet to get urself a NB shoes or face the wrath of kicking you out from the team!!(currently we support NB) LOL.

Err...other than NB you might want to check out  the '3 lines' Supernova which is reli reli chun!! Otherwise can go for the more elite Brooks.(currently one of our mate is wearing it). Or, for the pro, Saucony!!

Remember to 'cheong hei' a bit when buying shoes, seek details explanations if you have a any doubt about the shoes!!

So 'nandieyohhhhh' & 'lalachun' pls fast fast go get urself a new pair ok!! Or face the wrathhhhhh.....

Standard Chartered Kuala Lumpur Marathon 2010

Standard Chartered KL Marathon 2010


Thank you for your support for the Standard Chartered KL Marathon 2009 an much-valued feedback. The next Standard Chartered KL Marathon will be held on 27 June 2010. We are pleased to announce that registration for next year's edition will commence in January 2010. Please contantly check back this page for news and announcements.

We look forward to having you back running!

Official Website, please click here
From:
keenrunner#1

Run Kinmen Marathon, Taiwan 2010

Date: 16 Jan 2010
Time: 7:30am
Venue: 金門縣金寧鄉國立金門技術學院
Distance: 42km, 21km, 10km
Fees: NT700, NT500, NT300
Closing: 11 Dec 2009
Official Website / Details, please click here


From:
keenrunner1

Gopeng Peanut Search (GPS) Mountain Bike Event 2009

Date: 15 Nov 2009
Time: 9am - 5pm
Venue: Earth Camp @ Kg Cholek, Gopeng, Perak
Fees: RM50
Distance: > 80km
Closing date: 31 Oct 09

Form click here
Details click here


From:
keenrunner1

Designed Of Medal For Penang Bridge Inetrnational Marathon 2009

This is finalize of the medal designed for PBIM 2009. Niceleh...............

Front View

Rear View

From:

keenrunner#1 (3:45pm)

Standard Chartered Hong Kong Marathon 2010

ONLINE REGISTRATION IS NOW AVAILABLE

Date: 28 Feb 2010
Time: 7:15am for full marathon
Distance: 10km, 21km & 42km
Fees: early bird by 30 Nov 09 - US37
1 - 31 Dec 09 - US44
Late - US57

Official Website/Details, click here
Running Route Map click here
 
From:
keenrunner#1 (2:55pm)

Malakoff Interstate Fellowship Ride 2009/2010 (Penang - Perak - Kedah)

At a Glance


This is STRICTLY a road bike event. NO HELMET NO RIDE.

Over 700 cyclists from around Malaysia are expected to brave the 210 km Malakoff Inter-state Fellowship Ride 2009 covering the three states of Penang, Perak and Kedah. The two-day Ride spans over 31 December 2009 and 1 January 2010, covering challenging terrains of 149 km and 71 km, respectively.

The launch of the event would take place at G Hotel on the 17th November 2009 at 10.00am. A trial ride will be conducted on the 1st November 2009, starting at Auto City( N05º20.249’ E100º25.696’ ), Seberang Perai, 7.30am. Marshals will escort the ride. If you need a support car, make your own arrangement. Come join us and have great fun.

Date: 31 Dec 2009 - 1 Jan 2010
Venue: Auto City, Seberang Prai
Entry fees: RM30
Distance: 210km

Contact: Aini (019-713 9737) or Mohd Azmi (012-4861 861)
Closing Date: 1 Dec 2009

Form click here
Official Website/Details click here

From:
keenrunner#1 (2:46pm)

Saloman X-TRAIL RUN 2009, TTDI, KUALA LUMPUR

Get ready for the SALOMON X-Trail Run 2009 - held for the first time in Malaysia @ Taman Lembah Kiara, Taman Tun Dr. Ismail, Kuala Lumpur. With two distances, a 4km distance for those who are new to off-road running, or just wanting to have a fun time in the trails; and a 10km distance for those who want a bit more pain - the run is set to be a great morning out in the hills of the well-known Bukit Kiara.


Date: 6 Dec 2009
Venue: Car Park, Taman Lembah Kiara, Taman Tun Dr. Ismail, KL
Time: 8am
Distance: 10km & 4km
Fees: RM60

Entry fee includes – a dri-fit Salomon T-shirt upon race kit collection & a Salomon waist pouch upon race finish. Water and isotonic provided at drink stations along the course

Prizes:
The top three for each category will receive placing trophies. They will also receive the following:
1st Place (all categories) - RM1000 worth of Sponsors prizes
2nd Place (all categories) - RM700 worth of Sponsors prizes
3rd Place (all categories) - RM500 worth of Sponsors prizes

Finisher Medal: no
Finisher Certificate: no

Closing date: 29th Nov or 700 entries, whichever comes first......

RACE SCHEDULE
SATURDAY, 5th December 2009
10.00am - 4.00pm Race Kit Collection
Venue : Car Park, Taman Lembah Kiara, Taman Tun Dr. Ismail, KL

SUNDAY, 6th December 2009
8.00am 10km Race Start (Men's & Women's Open & Veteran)
8.15am 4km Race Start (Men's & Women's Sprint)
10.00am Prize Giving
Venue : Car Park, Taman Lembah Kiara, Taman Tun Dr. Ismail, KL

PAYMENT DETAILS
CHEQUE - payable to
QUICK RELEASE ADVENTURES
11, Lorong Datuk Sulaiman 2,
Taman Tun Dr. Ismail, 60000 Kuala Lumpur
Tel : (603) 7710 9984

BANK IN - RHB BANK
Swift code: RHBBMYKL
Bank Address: 11-15 Jalan SS24/11, Taman Megah,
47301 Petaling Jaya, Selangor, Malaysia.
Bank Telephone: (603) 7804 9040

Account Name : QUICK RELEASE ADVENTURES
Account Number : 2-12200-0002225-0
Company Registration Number : 001338491-V
**Photocopy of Bank In Slip needs to be faxed to us
with your name and phone number written on the fax
Fax : (603) 7710 9985

Form click here
Online registration click here
Official wedsite / Detail click here
Race Map click here

From:
keenrunner#1 (2:05pm)

KL Mountain Bike Carnival 2009

ASTRO, MAXIS and TANJONG brings to you once again the KL Mountain Bike Carnival!

It's going to be another exciting year of DIRT and good FUN out in the sun in Taman Lembah Kiara on the 21st & 22nd NOVEMBER 2009 - So mark these dates in your calendar, SIGN UP for the action and start riding kiara!

Date: 21 - 22 Nov 2009
Venue: Taman Lembah Kiara, TTDI
Time: 7am
Fees: Foreign US20, Local RM50

Online registration click here
Form click here
Official Website/Details click here
Race Map click here

From:
keenrunner#1 12.09pm

Klang 6km Centro Run 2009

It was a good encouragement to the teammate for this run as some of us 'newbies' was able to finished with finishing medal. However, one of the team-mate(kr#2) had to be withdrawn from the run due to toe injury & surely he will be sad to missed out the medal. Anyhow, waiting for you to join us once you are fit again!!!! But somehow you'll be missing one(1) medal so..gotta run hard to 'match' us okie!!!!

Men open results:

kr#1 - 28'18" (95th)

kr#3 - 29'00" (107th)

kr#4 - 30'xx"++ (146th)

kr#5 - 33'xx"++ (xxxth)

kr#7 - 35'xx"++ (no more medal)

kr#8 - xx' xx"

Kong Kim Hou - xx' xx"

Pls train harder & run more ok lazy arshole....teammate!!!!!!

Photo for Team Member during warm-up section

reaching to the finishing point ......really pant on it....(kr#1)

kr#3.....ai si liao ...

he's (kr5) look like steady and ran slowly to the finishing point....so acsi....

fuiiiiyooooo....he's (kr4) really serious and his pace really fast on the last 50m. (look at his hair style)

finally we're achieved....really 'kai xin',

(from left  to right) kr3, kr5, kr1 and kr4

From:

keenrunner1 and keenrunner4

Penang International Marathon 2009

To all runners who are interested into this Penang International Marathon 2009. Please inform me now ASAP(kr#1) & our mate kr#2(taiko) was confirmed that he will be getting ready into this event...Till now we have only three(3) members who are getting ready, kr#1, kr#2 and kr#4. Where are the rest??

Category will be as:

22km (Half Marathon) - kr#1, kr#4

10km (fun run) - kr#2

Meanwhile, here is the latest hands-on information of the running vest and t-shirt designed.

Here it is:

Running T-Shirt (10km)

Full and Half Marathon running vest

From:

keenrunner#1