PowerMan Malaysia 2016 – by Nardneham Naraknyi

PowerMan Malaysia 2016 10K RUN 60K BIKE 10K RUN

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With my low running mileage (~40km per week) I never thought of doing below 45mins for the first 10km run but the breathing was comfortable and finished my first run leg under 43mins. Kept my gloves in the back pocket and put it on once I see the transition area to save few seconds and quickly transitioned to bike leg. The wee hour bike workouts helped me to continue the momentum to finish the 58km non drafting bike loop averagi…ng 34.5kmph+ (1hr 40min 20sec). Now the real race starting. 3rd leg 10km run. Legs are heavy & tired, punishing heat and some niggling feeling in the left side of the chest. Legs still want to bike but I had to switch my muscles group to start my 2nd run leg. Started very slow. I have not much energy left to push & scared of pushing and welcoming uninvited guest (cramps) along the race. Plan was to just continue jog around 5min pace… One more km to go … speed up a bit… 500m to go. I decided to drain all remaining energy and hunt down 4 in front of me. I think/felt I finished it strong and managed to overtake 3/4 in last 500m and finished behind 2nd Female Elite athlete from Japan.

Age Group 30-34 Cat Rank 5 & Overall 32 including 16 elite athletes.

Lesson from last year SCMS 10km.. raced based on my feeling and never caught up with numbers or any specific target. It will be one of my memorable race smile emoticon..

Next? May be a Bike Race
RHB Shimano Highway Ride @ LEKAS 2016 (Night Ride)

19th Asia Masters Athletics Championship 2016

This year is a special year for the masters runners in Singapore as the 19th Asia Masters Athletics Championship 2016 will be held in Singapore from 4-8 May.

The last time Singapore held this event was in 1981, 1985 and 1992. Not only we have the opportunity to represent Singapore and bring glory to both our club and country, we also get to run in our one and only sport hub.

Some info on qualifying time & cost: There is no qualifying time and the cost is USD 35 for one event and USD 40 for 2 events

Please check out the website for more info http://www.singaporeathletics.org.sg/amac2016 , though the registration is now closed but we are can still register under the late entries till 14th March

Please do not hesitate, contact events@mr25.org.sg if you have any questions.

Chuan Heng & Jackson ran extra in Chiang Mai Race – 20 Dec 2015

Chiang Mai 21km race – done and dusted. Never thought it would be ended Chuan Heng & Jackson (C & J) with an unexpected twist of events.  IMG_0303

Chiang Mai, their 1st race in this region. Conditions were mixed – ideal temperatures in the low 16s(C) but dry air & windy. Soon after the start C & J settled in behind the group of International Elites. After entering into the highway the 1st group elites stepped up & 2nd group comprising C & J drifted off the back. Jackson was hang on behind Chuan Heng. They stayed that way until reaching 17km – 18km where the street lights were dim & no signage to indicate runners to turn left that led runners dashed to the wrong direction fortunately someone alarmed & official vehicle came along gestured them to make u-turn. Delightfully they were able to maintain the target pace, sufficient to meet their target finish time of sub-1:30

Chuang Heng : 1:29:30

Jackson : 1:29.26

Chuan Heng & Jackson missed the top 5 placing on podium nevertheless  we applauded for their performances given the longer distance they covered. Great event & atmosphere.

It was their first visit & first event in Chiang Mai & they agreed to share some of the perceptive on their running experiences.

When did you start running seriously?

Jackson : Since October 2013 after joining the Gombak group I started training significantly.

Chuan Heng:  3 years ago after bumping into Kek HL I’m pretty much on track.

How about sharing your running plan ?

Jackson: I, self-coach for 6 days per week. Largely doing tempo run & interval & long run.

Chuan Heng: weekdays doing interval/tempo at Bt Gombak Stadium with regular training buddies like Jackson & MI etc & Sunday, long run.

How did you prepare for Chiang Mai 21km?

Jackson: Consistent is KEY in spite of the haze PSI undesired level & rain I keep up my training schedules. Taking part 2XU 21km Race & Sundown Marathon as my preparation for the Chiang Mai Race.

Chuan Heng: Plan the training program according to target race. Be mindful of over-doing.

What’s lesson you have learned from Chiang Mai Race?

Jackson: Be focused & be able to push pace to salvage the lost distance & not losing your cool.

Chuan Heng: Be confident & sustain your perseverance until done.