2003 November - December

President's Column | Announcements | Articles | Youth Activities '04

PRESIDENT'S COLUMN

Planning for A Great Year Ahead
No one plans to fail, it just that they fail to plan! I can’t remember who said those words but its meaning is something I fully appreciate as a manager. For the last few years, I have been very much involved in the calendar planning for the club. I always look forward to FTAAA and the other state AAAs releasing their run dates. I enjoy compiling the Running Calendar and slotting in our own internal events. This year the exercise is more than just compilation as we are also key drivers for two public events; namely the Nike Pacesetters 15km and the adidas FTAAA Pacesetters 4 x 3km Road Relay. These two events need early planning to ensure success. On the 1st and 2nd of December 2003, we initiated two separate initial meeting to confirm the sponsorship of the events with the key sponsors. Besides having event’s sponsors confirmed, we also need to talk to our existing club’s sponsors, namely Milo and Awana to continue the club’s sponsorship. All these meetings were held back to back in the week after the Hari Raya. So far at the time of writing this, everything is positive, it looks like we would continue to retain our sponsors, both at the club level and at the events’ level (except for Awana opting out of the Nike 15km). It looks like we are going to have another exciting and busy year ahead. Look at the Running Calendar at the back pages and you know what I mean. Having said so much about planning, we must match it equally with good implementation for success, that is something the Exco, group leaders and all are to ensure.

Affiliation with Overseas Running Clubs
Sometime back in 1998 when I was an inactive treasurer of the club, I met Ray Broughton at his farewell BBQ dinner at Carol How’s place at the Sunway Lagoon Condominium. Ray was going back to New Zealand for good and from what I gathered from the old timers that night, he is quite a localized foreigner in Malaysia as far as food is concerned. He is known to have eaten in places that we Malaysians have never heard of. Two years later I met him again at Bukit Aman Car-park when he was in transit on his business trip to Dubai. It was a Sunday morning and he decided to join our regular Sunday run and then back to KLIA to continue his journey. I recalled giving him a copy of our Footloose then. Later he rejoined the club as a member and is now our only member residing in New Zealand. Last month I received an email from him suggesting that PACM affiliate to his club, the Calliope, an Auckland based running club with more than 70 years of history. He also invited us to join them at the coming Cathay Pacific Auckland 2004 Half Marathon and 11km Run & Walk on 22nd February 2004. The Calliope is the organizer of the event. A copy of the entry form is available from our website.

As much as a co-incidence, our regular contributor, Viviene Kartsounis of Sydney Striders also proposed the same affiliation arrangement 2 weeks later. This affiliation arrangement would start from exchange of information via communication medium such as newsletters and website. We would facilitate runners from our respective clubs to take part in events in the host country. Ray has extended an invitation to us to run in the Cathay Pacific Auckland Half Marathon and we shall be inviting them to come over for the Nike Pacesetters 15km on 23rd May 2004. Since the 2004 event may be a little too near the KLIM, Ray suggested that we plan for the 2005 visit when their club is celebrating their 75th anniversary. This is a great way to promote sports tourism for both countries. The exchange program need not be confined to official runs, we could actually join one another for the usual practice runs. Viviene had previously arranged for one of her friends to join us for our 30km practice run this January when we were preparing for the KLIM. Viviene also arranged for Cherrie Foong, our Permaisuri Group Leader to join her for a run in Sydney when she was there last month. Incorporating a run overseas is a great way to spice up your holidays. I believe this could be my post retirement function for the club; it would rekindle my desire to travel. Hopefully, we could also have something tied up in Continental Europe when Peter Mueller and Gisela Lammers return to Germany in October 2004.

KL Marathon Incentive or Disincentive?
The organizer of the KLIM announced a RM5,000 incentive given to Malaysian runners to clock below 2:20 for men and 2:30 for women. While the intention is noble, encouraging Malaysian runners to beat the national record by leaps and bounds, I feel it is almost an impossible task. I feel the incentive should be just based on breaking the national record. It took us nearly 10 years to break the national record through K Baskaran in 2001 (2’29:27) during the Singapore Marathon; 43 seconds faster than the old record set by P. Nellayan in 1992. I was at the finish line waiting for our relay team to finish when I witnessed Baskaran breaking the national record. I recall notifying the Star the following day to get them to publish that piece of positive news on Malaysian Athletics as we have far too much negative news on athletics then. What we are putting forth to our countrymen to reach is a benchmark that foreigners have not achieved in the KLIM. A quick look into the past winning time of the KLIM would back up what I have said:

I will be delighted if the winner (assuming it is a foreigner) at the KLIM 2004 can dip below the set target for the Malaysians. It is good to set targets but do not set an impossible target; it could just be counter-productive.

Farewell Datuk Milo!
It was a surprise farewell party! Ng Ping Loong told me as Datuk Dina’s trusted assistant went round calling up individuals that Datuk Dina had close working relationship with. I am indeed honored to be one of them. That October evening, the foyer of the Nestle House was turned into a party ground. All the big names from the Olympic Council of Malaysia, the national sports associations and the media came. It is incredible how this man has marketed the Milo brand over the last 25 years to Malaysians. While Datuk Dina has always maintained that it was the Milo’s teamwork that has ensured Milo sustaining as the leading beverage brand in the country, few would have questioned his significant role in it. In one of our meetings, Datuk Dina in jest told me that we would retire together in 2004, but this time he elected an early retirement by one year; probably to coincide with the Prime Minister’s retirement! Datuk Dina is moving on to sports event consultancy, a field that no one in the country would be more qualified than him, having worked with virtually every sports in the country. The club has benefited from our association with Milo and I have personally learnt a few sports marketing lessons from him. We wish him all the best and we would continue to work with Milo through his successor, Ng Ping Loong. Congratulation to Ping Loong on his promotion to Sports Promotion Manager of Milo!

Wan Yew Leong - 12th December 2003 | wanyl@alliancebg.com.my

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ANNOUNCEMENTS

E-Bulletin
We have sent out our first and second edition of the e-bulletin on 21st September and 26th November 03 respectively to more than 300 members. We notice we have a number defunct email addresses or over quota as the members did not clear their mails. The objective of the e-bulletin is to complement the Footloose as a source of latest information on coming events. We shape the contents as we go along. At the moment, we have 316 members or 30% of our members with email addresses. We believe the actual percentage is higher as some may not have notified us through the renewal process. If you have an email address but did not receive the e-bulletin in September, please notify Munning Jamaludin, at ceimj@pc.jaring.my quoting your name, PACM No and your email address.

Purchase of New Balance Products
Stream Enterprise (M) Sdn Bhd via their New Balance specialist shop at Bukit Bintang offers 30% discount on New Balance products at their outlet in Bukit Bintang Plaza (LGF 007, Lower Ground Floor, Tel:03-2148 9671). Please produce your membership card for identification.

Purchase of Brooks’ Products
We have arranged for Brooks to issue Loyalty Cards to all our members. The Loyalty Cards holders shall be entitled to 30% discount for Brooks’ products in designated outlets. If you did not receive your Brooks Card, please notify Jenny Lee, our Secretary.

Purchase of adidas Products
adidas is offering 40% discount on their products, except sunglasses and watches at their new outlet at;

· My.running.shop at Lot T046 3rd Floor, Mid Valley Megamall (Te/fax – 2283-5878) Please produce your membership card for identification.

P/S – adidas has made further refinements to their rules; you may buy up to RM3,000 worth of products a year. The two previous outlets, KLCC and KL Sentral do not offer discount from 1st January 2004. This further refinement of the rules is to facilitate better service and control.

Purchase of NIKE Products
NIKE is offering 30% discount on all NIKE products (except promotional items) from 1st to 7th March 2004 only at :

· NIKE Factory Outlet Store at Wisma Conplant, Subang (12noon to 9pm, Monday to Sunday except Public Holidays)

Sale of Power Bar & Gel
The club has been appointed an official stockist for Power Bars. We are selling at 15% discount from the approved retail price (Protein Plus Bar at RM7.60, Energy Bar at RM6.00 and Gel at RM4.60). As these are items with expiry date, only Jimmy Tong and Phoon YH are keeping them. We would normally bring them to sell after our Sunday runs. Area Groups may order them via Jimmy.

Renewal Notice
We have 217 Members with their membership expiring on December 2003. The renewal notices have been sent out individually in December 2003 and you should have received them. You are requested to renew your membership with your respective group leaders or direct to the club by mail. Members with their membership expiring December 2003 would have their Footloose discontinued after March 2004 if renewal is not received by then. It is not necessary to send your existing card for renewal.

Card Replacement
Members who lost their cards or want a new card during renewal instead of a renewal sticker label are required to pay RM5 for a new card.

New Membership Cards
There are several members that we have not produced their new cards because we have not received their photographs. Please send your photographs with your name and PACM number written at the back of the photograph to Jenny Lee, 3-8-1, Phase 5, Pantai HillPark, Jalan Pantai Dalam, 59200 Kuala Lumpur.

Club’s Socks
We have limited stock of the club’s socks (men and women) for sale at RM6 per pair. The quality is comparable to the popular brands made from spandex material. They are available from Ken, Phoon, Jimmy and Lai Huat.

Nike Pacesetters 15km Shorts
A small quantity of the white shorts is still available at RM10 per piece (marked down price). Stock is with Sonny Ng/Ken.

Club’s 2003 Yellow T-shirt
The club’s yellow T-shirt for 2003 is for sale at RM12 per piece. Limited stock left, with Sonny Ng and Jimmy. We would like to see all PACM members wearing the club yellow T-shirt after the run and during prize giving.

Club’s 2003 Vest
The vest is bright yellow in color from Brooks (Dupont material) and retail at RM25. Limited stock left.

Water Bottle Belt
We have ordered 200 pieces of bright yellow color water bottle belt with the club’s logo (to fit 500 ml water bottle) to enable you to run up to 15km without worrying about dehydration. Cost RM13 per piece, available from Jimmy.

Advertisement in the Footloose
In order to earn some income for the club, we are soliciting advertisements for the Footloose. Our rates are;

· Cost of production plus RM160 – full page color

· RM200 – full page black and white

· RM120 – half page black & white

For advertisers who advertise a full page, they shall be given one opportunity to market their products during our functions such as breakfast runs. Interested advertisers may contact the editor. (The club reserves the right to reject any advertisement without disclosing the reasons) Those interested, please contact our Editor Munning Jamaludin (7982 8757 office) or Ms Lee Kim Ying at the same office.

Photographs for Sale
Chan Wing Kai has been taking photographs of the club’s activities and members during races. These photographs are available for sale at RM1.00 each for 4R size. Please contact Chan to view the photos and to order from him, or your Area Group Leaders if you are picking any photos from the Footloose. Chan can be contacted at 012- 399 0766.

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ARTICLES
Kinabalu Climbathon| Kampar Breakfast Run | Singapore Marathon | Summer in Sydney | Kuantan Nature Run

The Kinabalu Climbathon

Turning 40 – you’ve still got it, just no one wants to see it.

I had promised myself a long time ago that to celebrate turning into a vet runner and to prove I had still got ‘it’ I would enter the Kinabalu Climbathon. Unfortunately the race – in early October – was just the wrong side of my birthday meaning I would be the oldest runner in the men’s open category.

The Race
Kinabalu at 4101m is by far the highest mountain in Malaysia. The race starts at the Timpohon Gate (1866m) and finishes at the Park Headquarters at 1588m. Overall it is a downhill race! Unfortunately there is the small problem of 9km up 2200m and 12km down 2500m in the middle section.

This is a popular international race with the mountain running elite and the large prize money attracts the best in the world. Most of the Italian and Spanish National teams were there as well as entries from Mexico, France and US amongst others. The high standard of the race plus safety considerations have led to very harsh cut off times. You must reach the summit in 2 ½ hrs and then finish within 4 ½ hrs or face disqualification.

Race Weekend
I took a flight to KK and from there free transportation had been provided to the park headquarters and registration. Saturday was the vets and ladies race, and bad weather on the summit had made for slippery and cold conditions. We were all hoping for an improvement for the men’s senior race on Sunday morning, and fortunately clear skies greeted us as we rose at 5am for an early breakfast.

Buses took 120 of us to the start at the top of the access road. I was feeling good, if a little nervous, and hoping that the altitude was not going to be a problem as it is with so many hikers above 3000m.

I started slowly, happy to warm up and wait for the field to spread out. The route quickly became steep and taxing, with many steps. I ran the sections without steps and just fast walked the stepped sections. Each ½ km was clearly marked and porters provided regular water bottles up the climb. One annoyance was ‘deep heat’ sprays used by helpful marshals. Unfortunately when used on the calf muscle of the runner in front you ended up with a face full of it! I checked my pace regularly and seemed to be aiming for a 2:15 at the summit. However as we climbed past the huts at above 3000m the altitude started to take its toll and I felt light headed. My pace slowed and after over 2 hrs of climbing hard I was feeling very tired. I could feel the 2 ½ hr target slipping beyond my reach when the summit came into view behind the mist. The marshals let me continue even though I was 2mins over the cut off.

The descent went very badly at first. The rocks were steep and slippery, and I frequently lost my balance with dizziness. Many runners overtook me at this point, although some had been turned back by the marshals. With age comes wisdom. Why had I entered a race designed only for insane mountain men? – am I one of them? Back at the huts and after some food I started running more smoothly and felt much better. I started overtaking a few runners and again checked my pace – it was going to be close. Even after returning to the gate I had a further 3 km+ descent on the road.

I reached the gate in 4 ¼ hrs and had just 15 mins to cover the last descent. Constantly looking at my watch and ‘digging in’ I reached the finish in 4hrs, 30mins and 1 sec! They gave me (and the guy behind me) finishing medals and then disqualified the other 70 runners who still hadn’t finished. My final position was 49th, which sounds better than second to last finisher.

This was probably the toughest race I have ever done and I will never do it again. A once in a lifetime ‘over the hill’ challenge.

Then again, I’ve nothing planned yet for next October …….

Jon Gilchrist

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Kampar Breakfast Run by Grace Lee
It was the most unusual Breakfast Run... other than a sumptuous breakfast prepared and provided by fellow runners in Kampar, this Breakfast Run came with a short trip to Gua Tempurong and a mini-hiking trip up to the Dragon Path, and finished with a memorable stop in an Orang Asli Kampong. So I must say the Pacesetters Club is a really happening club!

After being a Pacesetters member for over 2 years now, I thought we have been there (Thailand, Singapore, etc), done that (group practise for 30km) and everything else possible under the running calendar.

Apparently some fellow runners in Kampar are keen to set up a Pacesetters Area Group and hope to foster some relationships with other running clubs. YK Wong, Wan and a few other members managed to hook up with them and the Kampar Breakfast Run was announced.

The drive up to Kampar was relatively easy, just about 2 hours away from KL. When we reached Gua Tempurong it was drizzling the whole time, and though everything was wet spirits were high. Everyone thought that it was going to be an adventurous trip and changed to shorts or better footwear. Children and adults were equally amazed with the beauty and magnitude of this cave. It was amazing to see such a natural wonder in our own backyard.

When we finally checked into the hotel (if you can call it a hotel at all, no Astro) and had a simple meal nearby, it was just nice to have an afternoon nap. See, isn't this amazing to be able to have time for a nap during a running trip?! Some opted for a stroll in Kampar - only 2 main streets. I couldn't believe it but it is true, some members still managed to shop and buy something.

At about 5pm our Kampar Tai-lou arranged for us to hike up the Dragon Path, the start point was just a few minutes walk from the hotel. It was such a sweet thing that they did, preparing bottles of mineral water awaiting us at the foot of the hill. The hike was manageable and I think even the children found it quite fun. Though it shouldn't be any challenge to us, 1 person slipped and apparently slid for some distance down the hill. I wish I had witnessed it.

After an hour or so of walking, our appetite was all ready for a good dinner. Many groups were split and each headed its own way. Our group went for a vegetarian dinner that had made-up chicken, fish, etc.

We were only required to meet at 7am the next morning, sort of late for keen runners. But hey, everyone was taking it easy. The drive to the run site took about 1/2 hour and we saw the long, beauty waterfall right smack in front of our face - this is the waterfall you see from the North-South highway.

The run was 8km, our Kampar Tai-lou even provided us with a water station at the U-turn point! What more could you ask for? One even accompanied the last runner back. Taking about fellowship, this is 2-thumb up!

After the sumptous breakfast, it was still not the end of it... to wrap the whole trip up, our Kampar Tai-lou took us for a short walk across the bridge in front of the waterfall. This is perhaps the closest one can get to the waterfall.

As promised, part of the itinerary for the trip was to donate old items, especially our old running shoes, to the orang asli in kampongs nearby. So after a refreshing shower and having checked out of the hotel, it was nearly noon by then. Everyone gathered at a school near to the hotel to decide how we were supposed to split into 3 groups and ways to distribute those items. However, we were informed by the Pastor at that instance that we should leave these items with them and they would distribute them instead. Opinions were split among members since some didn't feel comfortable about leaving the stuff behind and would prefer to "hand-deliver" them to the orang asli.

At the end, the most democratic method was adopted... we all took a vote. Most people chose to leave the stuff behind for the Pastor to decide where and who would be the more needy. There were some members who were not happy with the final arrangement. In my mind, it is the thought that counts, all of us came out here with the best intentions to donate. Therefore, either way it was just an instrument to donate. Some may distrust the system but we should have faith and trust that it would be distributed properly.

My group went to one kampong that was about 45 minutes away. It was a regret however, that we didn't have a single thing, edible or not with us. Children from the kampong were curious and started following while the group walked about the houses. I think the locals were used to people handing things to them during a visit like this. So all we did was to stand and look around. Apparently there was a marriage proposal happening in one of the huts and most of the villagers were gathered there and listening in. One village representative did come out to greet us and went back to join the discussions in the hut shortly after.

We only stayed for maybe 15 to 20 minutes. Though it was a short visit, it was a first-time for most people. Perhaps the next time we would all come better prepared with at least some candy to please the children.

I am just simply Glad that other than running, running and more running, our club takes time and effort to do little things like this for the community. YK Wong, Wan and other organising members all have done the best for us. Especially YK, he was carrying a writing pad with a hardcover padding the whole time! Hmmm, I sense a potential tour-guide material here.

finally, Wan thanked our Kampar Tai-lou for their support and generosity, and souvenirs were given and our favourite time- a group photo session!

I am sure we will see you again, our dear Kampar fellow runners.

Grace Lee

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Singapore Marathon by Wan Yew Leong
The Metamorphosis of the Singapore Marathon
Up to 2001, the Singapore Marathon was not considered a prestigious marathon in the region. I had a personal experience witnessing the poor management of the event; in particular the safety of the runners were not well taken care of. In 2001, a runner from Sri Lanka was knocked by a vehicle at the 38km mark. He was in fourth place at the time of the accident. Despite its poor reputation, a handful of our members like Bruce Wun and Ken Chan have been supporting it year after year. The club wrote a two-page letter as feedback to the organizer after the 2001 experience.

The event took a turn for the better in 2002 when the Standard Chartered Bank took over as title sponsor. An Irish Race Director was appointed to manage the event. There were many positive changes to the event :

1. A new route taking the runners into the shaded East Coast Park was charted that took the runners under the shady trees of the famed garden city before leading the runners onto the cycling path. There was total road closure and safety was given first priority. I ran the half marathon and must say this is among the best half marathon routes I have experienced.

2. The use of the timing chips to record individual time.

3. A very comprehensive event handbook.

4. Water stations at every 2km after the 4km mark.

5. An exhibition by sponsors and partners at the official hotel.

6. A carnival like atmosphere to cater for supporters and their families.

7. Two lively DJs covering the event, welcoming each and every finisher in the 42km event.

I made some observations in Singapore while running and added on some of the published statistics from their website. The total registration was 9,700 with 810 foreigners. Malaysia provided the largest group of foreigners, 320. Of the 9,700 entries, a staggering 7,782 completed the run (80.3% turnout rate), 2,489 (32%) completed the 42km, 1,878 (24%) in the 21km and 3,415 (44%) in the 10km. This statistics reflect that Singapore has a larger base of marathon and half marathon runners than Malaysia even though the Singapore population is one tenth of Malaysia. Another observation is that Singapore has a younger runner population in the marathon, 1,785 or 72% non-veterans among the finishers. In Malaysia, the proportion of veteran marathon runners at the KLIM is more than 50%! The runners paid between S$30 to S$60 each to run. The estimated entry fees collected must have exceeded S$400,000. It was announced that next year, the organizer’s target is 15,000 participants. This would surely put Singapore on the map of key marathons around the world. It may be The Marathon for runners who want to challenge the heat and humidity. While I am excited to see such a well organized run across the causeway, I can’t help feeling that the KLIM would become a poor cousin of the Standard Chartered Singapore Marathon.

Having identified the strong points, there were a few flaws in the management of the event that we would feedback to the organizers next month :

1. The 42km, 21km and 10km categories were not adequately spaced out. I was standing at the back of the 21km pack and found myself boxed in by the 10km runners. I could not start till they flagged off the 10km categories. Considering that they target 15,000 participants next year, this has to be addressed. Suggestion: Flag off the 42km at 6.00am, 21km at 6.30am and 10km at 7.00am.

2. We noticed that there were very few marshals at the start line and the runners were expected to know where to stand. The PA System was not loud enough for those of us waiting to use the portable toilets to hear the announcements. There was some confusion as to where to stand. Many 10km runners were standing at the 42km section. Suggestion: A more powerful PA System is needed and more marshals to round up runners into their correct sections.

3. There was some confusion on the team event results and the prize giving for the team event was not very well managed. Although it was stated in the event handbook that the prize giving would be at 10.30am, we were actually expected to pick up the cash prizes at Pan Pacific at 2.00pm. This posed some timing problem to our winners as we had to leave at 3.00pm by chartered coach. Suggestion: The smaller cash prizes should be paid on the spot and/or the deviation should have been made known in the website such that top runners could make the prior arrangements.

I would wait for full feedback from my fellow Committee Members before writing to the organizer as our official feedback. It is a well organized run and we want to go back to an even better run next year.

Pacesetters at the Standard Chartered Singapore Marathon
Once again our women runners did us proud; we won the women team event (2’43:03). However, it was a disappointment initially when we read from the notice board that our team was not among the top 3 teams. Our mixed team was listed in the 3rd position (2’20:10). At about 10.30am when we were waiting for the prize giving for the mixed team, we heard over the PA System that our women team came in first. The team comprised Jenny Lim (captain), Chong Yoke Fong, Agnes Tee, Lian Bee Hoon and Nancy Lai. The organizer acknowledged that there was a mixed up in the results initially but rectified it later. As a result of this mix-up, the full team was not present at the prize giving, as only Yoke Fong and Nancy were there. We brought in Kuinis and Sook Ying to make up the numbers for the prize giving. The mixed team was represented by S Nanchapan, Ong Chin, Khoo Yit Kit, Goh Choon Aun, Jason Thiang (captain) and Tomoko Kurahashi. Besides the team events, a few members did notably well; Paul Thompson was first in the Men 21km (1:12), Iwata and Don Khor were placed third and fourth respectively in the 42km Men Veteran. Jodie Nicholic came in fourth in the 42km Women Veteran. A spirited Jimmy Tong survived the event and needed a special late check-out time from the hotel by clocking 6’ 32! We were glad he did not delay the 3.00pm departure of the coach.

In 2002, the small group of about 30 led by Jimmy Tong and Phoon YH were full of phrases for the organizer and this accounts for the large turnout by PACM members in the 2003 event. This year we have more than 70 members taking part. The main group organized by the club took up 33 rooms at Peninsula Excelsior Hotel. 39 members/families went down by our hired coach while the rest drove or flew. The hotel is very centrally located, within 5 minutes walk from the finish point, the Padang. That made it very convenient for the runners. Those who ran the 10km and 21km can just walk back and take a shower before going back to witness the prize giving ceremony. I believe most of us would want to go back for the 2004 event; on 5th December 2004. Some (the Permaisuri Group) were even talking about taking part in the 2005 Standard Chartered Hong Kong Marathon in February 2005. If you are a keen marathon runner, include this in your list.

Wan Yew Leong
8th December 2003

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Summer in Sydney by Viviene Kartsounis
Summer has finally arrived in this part of the world, but only just, and we have had too many days of cool wet weather and not enough hot days in between. It's almost 2004 and I am still waiting for a few good days of K.L. heat and humidity. The end of our year is a very busy time for all with pressure to finish certain jobs before most businesses close for the couple of weeks over Christmas and the New Year. The malls are all packed to the brim and shopping is a nightmare as everyone spends hours looking for Christmas gifts.

Life here in Australia has finally settled down after a busy few months of World Cup Rugby, and we heard nothing but tales of woe when the Australians were beaten by the English. Unfortunately for our family, the South Africans never made the final and we were greatly disappointed. Most wives are happy that it's over and that life can return to normal, no matter who won. It was also a great topic of conversation amongst the males while running with my usual groups, and I was able to get the inside story on all the games!

My article this issue has a different emphasis, as Wan Yew Leong and I feel that it is time to form a more solid link between the Sydney Striders Running Club, Australia, and Pacesetters Athletic Club, Malaysia. We wish to form a bond between the two clubs that will encourage members from each side to take the time to access each other's websites and learn more about each other's activities from the comfort of our homes. This will in turn encourage participation when traveling to each other's countries, whether it be just for a social run or specifically for a race. We shall also be writing articles for their bulletin, The Blister, introducing Pacesetters into their world of running. This will then give any Striders members visiting Malaysia the opportunity to contact the relevant area leaders in Malaysia and participate in any of the races or informal runs during their vacation, whether it be in K.L., Penang or J.B. It may even encourage travel to Malaysia for a specific race, many of which I will recommend. Here in Sydney, I shall be the contact for the running club.

I have extracted a bit of information from their website to give you a little background on the Strider's Running Club, but a more in-depth look can be found at www.sydneystriders.org.au.

The Sydney Striders Road Runners' Club was formed in Sydney, Australia in 1980. It all started when a small group of runners became dissatisfied with the organizational standard of the 1980 New South Wales State Marathon, and decided to form their own small running club. This was headed by Charles Coville, a South African, who immigrated to Australia in 1978. He had completed many long distance races while still living in South Africa including the 90km Comrades Marathon, and was a very strong and accomplished runner. He continues to run and be active in the club and he occasionally joins us for a fast run on a Thursday morning.

Since that small start the club has continued to grow into what it is today, 25 years later. It's current membership stands at 490 people, mainly adults, with only 30% being female. It does not have that family emphasis that the Pacesetters have, but a couple of family activities are organized each year. It is a very well organized club and is successful due to the dedication of its committee members and the runners, who participate in every possible way, whether it be hosting a run, marshalling a race or just being there to encourage the runners on.

The Sydney Striders running club has a sister club in Boston, in the U.S.A., called the Heartbreakhill Striders, and this can also be found on their website. We hope to form the same sort of connection, and with Malaysia that much closer to Australia, there may be a greater chance of international participation. The Striders bulletin, the Blister, is published every 3 months, and the format is very similar to the Footloose. It starts with contact details of the club, the President's report, and then
articles from various members on races or events of interest. This is followed by race results and then handicap results of club members.

I have been running with the club for one year now, and have come to know some of the members fairly well. It was very easy to fit in from the start and there will always be someone of your own caliber to run with, or someone better to compete against. The club offers a wide variety of courses to train on, whether road, track or bush and some are very serious while others have a more social atmosphere. You can pick and choose. The main run is the long Sunday run which alternates between 26 different routes run throughout the year. This is a good way to experience the different suburbs of Sydney, and an easy way to meet other runners.

Cherie Foong, a Pacesetter who was going to be visiting Sydney, recently contacted me requesting information on any Strider's runs that would be in the vicinity of where she would be staying. I sent her a list of their runs, plus details of good courses in the vicinity of her hotel. She phoned me on her arrival into Sydney and we were able to link up for an early morning Sunday run down at the Sydney Opera House. It was great talking to a Pacesetter after such a long time, and to hear how everyone was doing. It is still difficult to call myself a Strider even though it has been a year, and I think that I shall remain a Pacesetter at heart forever.

I hope that with all this information in hand some of you may be inspired to visit Australia specifically for a race, or at least run here when you are visiting. If any of you are coming to Sydney, please do not hesitate to contact me beforehand and I shall help you with your running plans in any way that I can. If you need any information on what races there are in Australia in the following months, www.coolrunning.com.au is a fantastic website giving you detailed information on just about all running events over the next year, or you can contact me via email. I am waiting....

Well, time to sign off for the year 2003. It has been a busy year full of rewards and personal gains and I look forward to an even better 2004. Keep your head up and continue to look forward. Set realistic goals to keep you inspired and motivated in all aspects of your lives, and strive for excellence with a smile in everything you do, no matter how small. I look forward to seeing some of you in the New Year.

Happy New Year and Gong Xi Fa Cai

Viviene Kartsounis (Sydney)

Editor : I’m trying to persuade this wonderful and inspiring lady to attend our 20th anniversary dinner.

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Pacesetters Kuantan Nature Run 2003 by Wan Yew Leong
After nine months of competitive runs, we were all tired, and a short trip to Kuantan with my family seemed like a good idea. The response was not too good from Klang Valley members, less than 20. Perhaps the too many runs and outstation trips have tired them out too. I feel the members missed this good one as it is one of the more interesting route I have tried (see map drawn by William Chin, our Kuantan PACM member)

The run started from the northern side of the Teluk Cempedak beach. We needed to walk about 200 metres of elevated wooden walkway above the rocks to reach the starting point. As the total number of runners was about 100, it was a very relaxed atmosphere, no pressure or glamour of the big races. Everyone was jovial and laughing away, talking about finishing top ten in their respective categories due to the small number of runners. The run started from the beach, took us into the forest after a 200m stretch. The first portion of the forest was short, having to run through a private bungalow owned by the Genting Group (we got permission for that). It then led us back for a 5km beach run with the South China Sea to our right as we were running north. It was kind of a challenge, running on the soft sandy beach with our feet sinking into the sand. Some tried running at the edge of the sea, on the more compact wet sand. It worked fine for a while until a wave came splashing onto our legs, wetting our shoes. It was back to the soft sand, trying to lift our feet out of the sand after each stride. I was told this is good strength training for the legs, without hurting the muscles. Did you see the movie “ Chariots of Fire” when the team trained on the beach as conditioning runs? During the beach run, we ran past two small fishing villages with some fishing boats at the beach. After the beach stretch we ran towards the village, on the quiet roads admiring the simple kampung houses. By the end of the kampung stretch, we headed into the forest again, this time the stretch was longer. There was clear signage to guide us even though I had to run alone at certain stretches due to the small number of runners, a little like a hash run. By the last 500m of the forest, I can hear happy voices and I knew the finish line was near. The organizers were there greeting me with a finisher’s medal (ordered from Thailand, same supplier as the Hatyai Run) and drinks.

After everyone was back, all the runners were invited to the hawkers centre at Teluk Cempedak for a Nasi Lemak breakfast. It was a conducive location for breakfast with ready tables and chairs under shady trees. Prizes were given away for each of the categories before we adjorned. We went back to our hotel, showered and checked out. We had one more special bonus, a lunch for all the runners at a local restaurant that Ms Soh is a partner. This must be the first time I entered for a run that provided for both breakfast and lunch; Kuantan hospitality that can’t be matched. I suggested to the Kuantan Group that we should hold this run yearly and have it on the first or second Sunday of October 2004. I have listed the tentative date in the race calendar. Next year the new KL Kuantan Highway would be ready and we should be able to drive to Kuantan in less than 2.5 hours; toll to toll.

Wan Yew Leong
Oct 03.

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YOUTH ACTIVITIES 2004
Background
PACM started as an adult running club. In the initial days there were a few youth members. However, a handful of youth and children are visible mainly just to tag along with the parents in events like breakfast runs. In June 2000 the club tried to initiate a youth group by starting a youth training program. The targets then were simple; to have a 100-member youth base that will enable the youth to function as a club within the club. At that time we had 37 youth members and to expand it to 100 by December 2000 seemed attainable. It did not happen and after 4 months the weekly youth program at Kampung Pandan had to be discontinued due to the lack of response.

We did not give up but took a step backwards to the drawing board. We initiated amendments to the club’s rules and expanded the definition of youth membership from 16 to 18 to widen our base. We restarted the youth program in May 2001 with the help of Viviene Kartsounis, KK Oon and Carina Tan. This time round the response was better and more sustainable as the coaches carried out the training session 50 weeks in a year (breaking for Hari Raya and Chinese New Year only). Capitalizing on the good response, a second session was started at MPSJ, USJ 5 Subang Jaya in February 2002. The MPSJ Group is coached by Manisekaren and George Lim. The MPSJ Group grew strongly as the location is heavily populated and the time is more conducive for the youth. Since then the Subang Group has been using the MPSJ Stadium as their meeting place during Sunday evenings. A third group has been started at Selayang Stadium in May 2003 but we understand the consistency is affected by the frequent booking of the stadium for football.

Club within a Club
After these initiatives, the youth membership grew rapidly and as at December 2003, we have 194 members under the age of 18. We have another 40 between 18 and 24 (college going age) with such a sizeable member base, we feel it is time for the youth to have their own leaders to manage themselves. For the past two years the club has a budget allocated for the youth activities but due to the lack of leadership among the youth group, most of the budget was not used. Therefore, we target to have two youth captains to lead the youth activities for 2004 onwards. An election was called and on 14th December 2003 at MPSJ Stadium the following were elected as captains :

Boys’ Captain: Kiritharan S/O Sivanesan, age 21, 03-56357839 (H), Kiritharan_pacesetters@yahoo.co.uk

Boys’ Vice-captain: Lu Wit Chin, age 19, 012-9624683 (M), tt_lu@hotmail.com

Girls’ Captain: Lim Xiao Min, age 15, 03-80247591 (H)

Girls’ Vice-captain: Hong Chiew Nee, age 15, 03-56341923 (H), ch1c_3v@hotmail.com

With the exception of Kiritharan, all the above are still students. During this meeting we also took the opportunity to present one pair of Nike shoes to our two outstanding youth members; Lim Chern Han and Suhaiyu Balqis bte Ismail. Both Chern Han and Suhaiyu have done well in the MSS Selangor and MSS KL Athletic Meet. We thank Nike Sales Sdn Bhd for their contribution.

Activities in 2004
We would like to see our youth taking part in the state athletic meets like the FTAAA All Comers Meet, FT and Selangor Youth/Senior Meet. While most youth like to focus on the sprints and relays, we would also like to see our participation in longer distance events, like the adidas FTAAA Pacesetters 4 x 3km Road Relay. For the dates of the events, please refer to the race calendar. We hope 2004 would see active youth participation in local races, both track and roads. Those interested to join the youth team can contact the respective captains above. We would dedicate a page in our website and the bi-monthly Footloose on youth activities from now on.

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Meeting New Pacesetters Members on 14th Dec 2003 by KC Leong
After taking up running since 1983, I finally joined the Pacesetters Athletic Club Malaysia, and this particular morning was an important day for me, because I will have the opportunity to meet and talk to other Pacesetters members.

The Meeting . I felt exuberant when I reached the Bukit Aman car park at 6.15am. The entire area was brightly lit with the tastefully designed streetlights. At that early in the morning, I could see a few batches of runners already starting their runs. The next problem was, to whom shall I talk to? Other than my Subang Jaya team leader, Mr. Chen Kok Song, I did not know any of the members. Besides, I have not met him before either. But one thing’s for sure, to enquire for directions, ask those with Pacesetters running gear. For new members, they must be the ones wearing T-shirts. As for me, I was wearing a 2003 Seremban Run T-shirt too.

I met a senior runner called Uncle Tan. As we were new members, we started to introduce ourselves. Soon, the President of the Club, Mr. Wan Yew Leong, was there.

The Sunday Run. We started the run at 6.35am. There were about 30 runners. The seasoned Pacesetters runners were discussing and confirming the route. They mentioned 10K and Double Hills, and it sure sounded interesting to me. It was a refreshing, pleasant and peaceful run without the usual huge crowd of runners during the competition run. Unlike the normal competition run, there weren’t any water stations. One needs to run like a camel – without water. I chatted with Penguin-2 while running. According to him, he just ran 30km the previous evening.

With weeks of training at the USJ playground near my home, I tried to press on the throttle and speed up a little, overtaking about 10 runners in our pack. When reaching the Jalan Duta junction, I was trailing one Pacesetter runner in his yellow vest. Instead of going straight, he made a left exit after the Tennis courts. Since there was no one in sight, obviously, I have to follow him. There were at least 3 uphills with the first one being the steepest and longest. A good training ground to test different terrain. Since it is a residential area, there weren’t any vehicles. The surrounding was full of trees. I tried my Galloway walk while going uphill to conserve energy, and I sped while going downhill. Eventually, I caught up with this gentleman. His name is Mr. Ang, from the Permaisuri Group. To my surprise, he was doing a 15km run. I must have split from my group and caught up with another group.

A word of caution to new members: Eventhough you are running on Day-1 with the Pacesetter members, it is preferred that your speed is of a reasonably fast pace. Otherwise, unfamiliar with the area, you could be lost in the hills. Secondly, you must confirm with the Pacesetter member you are following and see whether he is running the same distance. Otherwise, you could be stranded in the hills too.

The Breakfast. When I returned to the Bukit Aman car park at around 7.40am, Penguin-6 was there. He did not participate in the run because he had just completed a 24km training on his own the previous morning. The venue for meeting the new members was at an open area just next to the two volleyball courts. The breakfast consisted of fried beehon and noodles, sandwiches, watermelons, banana cakes and 100Plus drinks. Yes, they did have the Teh Tarik. And I saw the Club President making the Teh Tarik himself. We chatted and mingled with other Pacesetters members. The Pacesetters members are a friendly lot, readily sharing their experience of the previous runs.

Penguin-2 was still out of sight. When he finally appeared at 8.45am, he said that he inadvertently followed another senior Pacesetter member who is 69 years old doing a 21 km training run. Kudos to Penguin-2, counting the previous day’s distance, he had clocked 30 + 21 = 51km.

Three of us each bought the yellow Brooks running vest. Used to wearing XL size, I was so surprised that the M size fits me. To my amazement, Penguin-6 who is much bigger size than me also ordered the M size. With his well built body full of muscles, he sure looks like "Arnold Schwarzenegger" with the tight fitting vest hugging his body.

Influenced by Penguin-2 and –6, as both of them had bought new running shoes, I was attracted to the Adidas shoe stall and wanted to buy a new pair of running shoes for the Feb 29 KL Marathon. I was impressed that they even had the foot scanner device linking to the PC and colour printer for an immediate printout of the foot reports.

At 10.30am, we left the place. Yes, I am finally a Pacesetter runner. I really feel great to be part of this elite running group.

KC Leong

Editor : KC Leong is known in his group as Penguin-1, and the others are known as Penguin-something. I wish to correct a wrong impression – the club doesn’t just have fast runners, we also have slow runners like me. KC Leong just ended up with some quicker guys in the dark that’s all! Anyway, he could follow them, so he’s not all that slow either!

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RELAX, JUST ENJOY IT!
Just run your next marathon like a 42-km fun run

Running the full marathon is either the ultimate proof of insanity, or the ultimate test of endurance. Either way, fun is the farthest thing on your mind when you train for a marathon. Hard work is essential, but what’s stopping you from having a bit of fun while training for and running a marathon? If you can do that, you’ll look forward to the next marathon, and then the next, with the same enthusiasm as the first.

Relax, enjoy yourself
Have you ever felt that on some days, running feels like floating? To enter the effortless zone of running, relaxation is essential. It is the key to entering the effortless zone, and stress is the deadbolt that locks you out. When you're stressed, your muscles tighten and your mind muddles. That's why relationship woes, work and other problems should be left at your doorstep. If these thoughts come meandering back into your head later in the run, fine. Initially, though, try to flush them out.

Calm race jitters
To harness the nervous energy you feel before a race:
(a) take long, slow, deep breaths
(b) whisper to yourself a positive phrase like "smooth and strong;" and
(c) picture yourself running effortlessly
(d) repeat (b) and (c) throughout the race.

Run with imagination
During your training, you can also teach yourself a mental trick that can help enormously in the final stretch. At the end of your long training runs, visualise yourself approaching the finish line. Picture the road, the crowd, and the clock ticking away at some number just below your targeted goal. This kind of mental game can make training runs more
enjoyable, and also give you a familiar mental picture to conjure up when you need it most.

To maintain mental energy near the end, you've got a few options :

Divide and conquer
Treat the marathon as three separate entities, i.e. two 10 milers and a 10K. The first is a training run, in which you chat with other runners, enjoy the scenery, and try to ignore the fact that you're in a race. The next is a transition, in which you gradually bring your focus inside. It's only in the last 10K that you should enter race mode. Almost no-one can stay focused for the entire duration of a marathon.

Play games
Lots of runners invent mind games to help them through those last gruelling miles. For example, you can pretend you're a car (and shifting up and down over hills), or imagining that you've traded places with another runner (preferably someone who looks great).

Use the crowd
You'll definitely be focusing on yourself by the end of the race. Hopefully, it will be on how fabulous you feel and not how much you want to lie down. But get outside your head, and pay attention to the crowd, too. For the last 10K, talk to people. For example, if you see a policeman on a bike, ask if you can borrow it. This always gets a laugh and gives you the boost you need.

Make a friend
No matter how you're feeling, look around and find someone to talk to. You'll get so caught up in encouraging each other that you'll forget about your own troubles. You'll feel a huge rush of camaraderie - because you've survived the same training and you're both in this thing together - and that feeling will carry you to the finish line. In fact, it'll probably take you even farther - as in all the way to your next marathon starting line.

So go out and run a marathon! But remember, 42 km, like life, is too short to be taken seriously.

Stanley Ngooi (Lembah Kiara)
Source: http://www.runnersworld.com

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