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Race Report - CICM Responsible Care 2011



Event: 13 November 2011
Venue: Setia Alam, Shah Alam
Type: Running
Distance: 21KM, 2h40m
Hadir: Arman and Azan

Actually this is my last long run before penang bridge. Aku buat backtoback run this week just to fullfill my final mileage. 30KM hari jumaat mlm dan 21KM ahad pagi. Aku aspect i will get a bad progress sunday morning. Alhamdulillah, all goes well. Aku xpush sangat pon, just do simple run for 21KM.

Anyway, Setia Alam ni agak jauh dari umah aku. Kol 3 sengah pagi aku dah bangun. Masa amek bip aku mai dari Meru sbb aku xfamiliar dgn area ni. Masa nak pi sunday morning aku ikut batu 3. Sampai jugak la pada masa.

For 1st 6KM, aku xdpt nak laju, keting mcm nak pecah. Aku duk berenti byk kali just to do more additional stretching. Masa tu aku no 3 last rasanya dari ramai2 runners. Larian ni xberapa ramai org pon, jadi klu slow mmg ke belakang la. Dari sudut psikology aku maintain dgn mood makan angin. Aku kejar tiang lampu ja masa ni. Kang klu berjalan saje bila plak nak habis.

Anyway, keting mula panas lepas 6KM dan aku mula speedup and cathc-up. Masa dkt 8KM, aku nampak ramai runner dah buat u turn. Masa ni aku xnak push mana pon, just go ahead with my simple pace. Aku kne go with the plan and xnak buat mende2 pelik ni. Karang tergeliat payah pulak.

Aku manage to speedup and maintain my pace all the way. Sorang2 aku potong dan terus ke garisan penamat. Dkt 12KM mark terserempak dgn my schoolmate azan, he is slow and strong. He is preparing for Singapore Marathon. Hope u are doing well bro.

There is few new things yg aku impliment for this run and hope it enough to help me tosurvive for Penang Bridge

- Lari pakai hydration beg. Aku selalu percaya pada water station from organizer, tapi aku susah nak percaya diri aku sendiri.
- Lari kejar tiang bila dah xlarat (speedwalk and run), i beliave this is good to maintain the momentum. Dlu aku tamak, lari sepanjang jalan, tu yg slalu last 3KM terjelir tu.
- I take a lot of nasi last week + gap between long run. Serius it help.
- Recovery, aku mandi ais lepas this event. Serius xda sakit2 badan. Feel damn good.

Jadi this coming week just a small run before the PBIM. Hope smua berjalan lancar. Penang please give me a face.

Ole.

kuchalana

Only Those Who Risk Going Far Can Possibly Find Out How Far They Can Go

8 comments :

Luvly Me said...

woahhh bektobek, hebat!! c ya kat Penang nanti yer :)

June Malik said...

well done, timing ok tuu .. see u in penang and dont forget to minum ors few days before, helps with cramps!!

pye:rudz said...

sekali lagi saya ingin ingatkan anda, jangan paksa diri tak tentu arah... faham tu arman?
(kehkehkeh...)

kuchalana said...

ani> insyallah kita jumpa di penang.. jerit kuat2 tau klu terperasan... :P

KJ> ORS? haaaaa.. tu yg xda dalam list tu.. sib baik ingatkan..

pirus> baik bentara guru.. segala pesanan bentara akan diingati selalu.. :P

RaYzeef said...

gudlak for PBIM Arman.

kuchalana said...

ray> thanks bro...insyallah kita jumpa disana..

Aleyn said...

Go Arman Go

arman said...

alyn> thanks..